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]]>Cat/Cow Pose
Go down on your hands and knees and ensure that your wrists and directly below your shoulders and your knees are below your hips. Inhale while expanding your stomach to the floor while gently arching your back, and lifting your head to the ceiling. Exhale while bringing your chin to your chest and returning your spine to its original position.
Seated Twist
Sit down and ensure both legs are straight. Lift your right foot, cross it over your left leg, and place your right hand behind your right hip, keeping your left hand grounded for stability. After taking a deep breath, return to the starting position and switch sides.
Child’s Pose
Start on your hands and knees and move your hips back towards your feet as you keep your hands planted on the floor. Drop your chest, thighs, and head toward the floor, and keep your arms extended while enjoying the deep stretch.
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]]>Dolphin Pose
Dolphin Pose is similar to Downward-Facing Dog and is an effective way to strengthen your shoulders if you’re looking to eventually balance in a forearm stand. Start in a Downward Dog position, then slowly lower your forearms to the mat while keeping your elbows directly under your shoulders. Press your palms into the floor, forming a triangle with your forearms. Continue to lift your hips upward, holding for 5-10 breaths before releasing into a Child’s Pose.
Legs Up the Wall
If you’re looking for something a bit more restorative, Legs Up the Wall can help to improve circulation and promote a sense of calm without challenging your muscles or sense of balance. On your bed, the floor, or any comfortable surface, lie on your back with your hips close to a wall. Extend your legs upward, resting them against the wall with your knees slightly bent. Hold for 5 minutes, breathing deeply into your belly.
Supported Shoulder Stand
Supported Shoulder Stand is similar to handstand in that it positions the body almost completely upside down, but requires significantly less skill to perform. In addition to encouraging lymphatic drainage, the gentle pressure this posture exerts on the throat is a great way to stimulate the thyroid. To perform Supported Shoulder Stand, place a folded blanket under your shoulders and lie on your back. Lift your legs and hips upward, placing your hands on your lower back or your hips against a chair for support.
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]]>Child’s Pose
Child’s Pose is a yoga posture that provides a gentle stretch to the pelvic floor muscles and lower back. With regular practice, it’s an effective way to reduce tension and improve mobility in these areas. To perform the pose, start by kneeling on the floor or a yoga mat, placing a cushion under your knees if you need more support. Sit back on your heels and extend your arms forward, slowly lowering your upper body towards the ground. Hold for 1-3 minutes, breathing deeply as you go.
Butterfly Pose
Also known as Bound Angle and Cobbler’s Pose, Butterfly Pose targets the pelvic floor muscles as well as the inner thighs. Begin by sitting on the floor with your feet together and knees bent outward, imagining your legs as the butterfly “wings.” Using the strength of your thighs and glutes, gently pull your knees toward the ground. If you prefer a deeper stretch, place your hands on your thighs and press downward until you feel a moderate stretching sensation. Hold for 5-10 breaths.
Happy Baby Pose
Happy Baby Pose will provide an even deeper stretch and is one of the best ways to release chronic tension in the pelvic floor. On a yoga mat, towel, or even your bed, lie on your back with your knees bent toward your chest. Hold the outsides of your feet and gently pull them downward until you feel a stretch in your hips and pelvic muscles. Hold for about a minute, imagining yourself breathing into any tight areas.
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]]>Chest Opener
To improve posture and relieve tightness in the chest muscles caused by hunching, stand up straight with your feet hip-width apart. Interlace your fingers behind your back, straighten your arms, and gently lift them while squeezing your shoulder blades together. Move at a slow, comfortable pace, stopping when you feel a sense of mild discomfort. Hold for 15-30 seconds, and repeat for 3-5 repetitions.
Camel Pose
For a deeper stretch in the entire front body, Camel Pose is especially effective. On a yoga mat or other comfortable surface, begin by kneeling with your knees hip-width apart, placing your hands on your lower back with your fingers pointing downward. When you feel stable, gently arch your back and push your hips forward. Hold for 15-30 seconds. When you’re ready to release, lower your hips and slowly return to an upright seated position, lifting your head up last.
Low Lunge
Lunges are ideal for releasing tension in the quadriceps and psoas. Start in a “proposal position” by kneeling on your right knee with your left foot in front of you at a 90-degree angle. Keeping your upper body straight, push your hips forward until you feel a stretch in your right hip flexor. If you’d like to deepen the stretch further, you can try bending your right knee and gently pulling your right foot toward your buttocks. Hold for 15-30 seconds, then repeat on the other side.
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]]>Mountain Pose (Tadasana)
This pose is a great way to start your practice, as it helps you find proper alignment and posture. Stand tall with your feet hip-distance apart, press down through your feet, and lift up through the crown of your head.
Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches the entire body and helps to build strength in the arms, shoulders, and core. Start on your hands and knees, then lift your hips up and back, pressing your heels towards the ground.
Child’s Pose (Balasana)
This pose is a gentle stretch for the back, hips, and thighs. Start on your hands and knees, then lower your hips back towards your heels, resting your forehead on the mat.
Remember to breathe deeply and listen to your body as you practice these poses. As you become more comfortable, you can explore other poses and sequences. With consistent practice, you’ll begin to see the physical and mental benefits of yoga in your daily life.
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]]>Yoga is a great way to improve your posture because it requires our bodies to stretch in ways they don’t normally. Even if you don’t have a daily yoga practice, you can still include these movements into your day at any time. The more you practice these poses, the better your posture will become over time. Eventually, the goal is that you won’t have to even think about standing up straight–it will just happen naturally! Here are three yoga poses to improve your posture.
Cat Cow Pose
Start on your hands and knees in a tabletop position and slowly curve your lower back up and down with your inhales and exhales. Do this exercise until you feel your spine relax.
Cobra Pose
Lay down on your stomach and put your hands flat on the mat by your shoulders. Slowly push your chest up until your elbows are straight. Hold this for a few seconds and then release. Repeat as many times as you want.
(@ellylovesyoga)Downward Facing Dog Pose
Start in a tabletop position. Lift your knees, tuck your toes, extend your legs, and press back into downward dog. Hold, release, and repeat steps as needed.
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]]>Cat-Cow Stretches
Get onto your hands and knees on a yoga mat or other comfortable surface. Begin by arching your back upward and lowering your head toward the ground. Inhale, then lift your gaze upward and arch your back down toward the floor. Repeat 5-10 times to loosen tight muscles and increase spinal flexibility.
Seated Spinal Twist
Sit on your mat with your legs extended out in front of you. Bend your right knee and place your foot on the floor outside of your left knee. You can also bend your left knee if it’s comfortable. With your right arm on the floor behind you for support, twist your torso to the right. Hold for 5 breaths, and repeat on the other side.
Child’s Pose
Begin by sitting on your heels on a comfortable surface. Slowly lower your forehead to the ground, either extending your arms out in front of you or relaxing them by your sides with your palms facing up. Breathe deeply and hold for at least 30 seconds. For extra support, try placing a folded blanket under your shins or behind your knees.
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]]>Warm Up
Start by warming up your body with some gentle stretches. Focus on your hamstrings, hip flexors, and inner thighs. Then, find a comfortable seated position and take a few deep breaths to center yourself.
Go Slowly
Begin to ease into the splits by starting in a low lunge position. Keep your front knee over your ankle and your back leg straight. Slowly begin to slide your front foot forward while keeping your hips square. Stop when you feel a stretch in your hamstring and hold for a few breaths. Repeat on the other side.
Listen to Your Body
When you feel ready, try to deepen the pose by sliding your front foot forward even more. Keep your hips square and try to keep both legs straight. Hold for a few breaths and then release.
Remember, it’s important to take your time with this pose. Don’t push yourself too hard, and always warm up before attempting it. Stretching for a few minutes every day is the most effective way to increase flexibility while protecting your muscles from stress and injury.
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]]>Child’s Pose
This pose is great for your back, hips, thighs, and ankles. Start in a seated position with your knees wide and the toes together, with your butt resting on your heels. Walk your hands forward on the mat, until your arms are straight and the forearms are on the floor. Lower the torso so it rests on the thighs and the forehead should be on the mat. Hold for at least 30 seconds.
Downward Facing Dog
The downward-facing dog is great for your lower back, hips, and hamstrings. Start on all fours and tuck your toes and lift the hips into the air. Straighten the legs and shift the weight back into your feet so you are in an upside-down ‘V’ shape. Hold for 20-30 seconds, keeping the weight balanced between both arms and legs.
High Lunge
The high lunge hold is great for the lower body. Start with your feet together at the front of the yoga mat and fold forward. Place your fingers on the floor and step the left foot back. Lift the torso up until the shoulders are above the hips. If you are more flexible you can do a backend, if not just keep the torse straight and engaged, arms straight up to the ceiling. Hold for 30 seconds and do the same on the right side.
Butterfly Pose
This pose is a great stretch for the inner and outer thighs and the lower back. Sit on the mat with the soles of your feet together and the knees out to the side. Holding your feet start to lean your upper body forward towards the mat and go as low as you can. If you can reach your forehead to the mat without any pain then stay there if not then you can use a block or a rolled-up towel to lean on. Hold the pose for 30 seconds.
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]]>Downward Dog
Downward dog will stretch out your legs, glutes, and hips and it relieves tension in your lower back. It is also a great move for your upper body too, as you are strengthening your wrists and shoulders whilst holding in this position.
Start on your hands and knees, with your hands shoulder-width apart and your knees underneath your hips. Spread out your fingers as much as you can to help take the weight. Engage your core and lift your hips so you are in a V-shape, with the toes on the floor. Lift your hips as high as you can and roll in your upper thighs. Press through your hands keeping your shoulders back. Hold in this position and exhale. You can bring alternative heels to the ground to get extra stretch. Keep breathing and return to the start position.
Pigeon Pose
For those who spend a lot of time sitting, this can result in tight hips, so pigeon pose is a great way to open them up. It will lengthen the hip flexors and increase the range of motion in the hip socket.
Begin in downward dog, bend your right knee and bring your leg forward like you are stepping in to lunge. Lay your knee next to your wrist on the mat with your shin will be parallel to the front of the mat. Keep your back straight, lean forward on your elbows on the floor and relax the upper body over the leg. Inhale and exhale five times.
Plank
Plank is a classic exercise for strengthening your core, but it also activates your arms and back. It builds stability in your shoulders and prevents injuries. Place your hands under your shoulders and push your toes into the floor, squeeze the glutes as you lift the body into one straight line. Engage your core and keep the hips on the same level as your back, so not dipping or heading toward the downward dog. Hold for 20-30 seconds.
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