The 6 best yoga moves to improve posture

Over time, bad posture can cause back pain. In addition, slouching posture can also make you more stressed and exacerbate the effects of stress. That's why it's important to improve posture. Without good posture, humans cannot even be said to be fully physically and mentally healthy.

Well, you don't worry! A variety of simple yoga movements below can help you to correct your posture, while maintaining it whether sitting, standing, or lying down to sleep.

Various yoga poses are easy to improve posture

1. Mountain pose

Source: Yoga Journal

This yoga movement trains the body to be able to stand perfectly straight.

How:

1. Start by standing relaxed with your legs together.
2. Then pull and drop your shoulders back while pushing your chest forward. Let your arms hang at your sides with your elbows slightly bent and your palms facing forward.
3. Extend your neck upward, keeping your head upright with a focused forward gaze. Feel your back tighten as you do this until your spine is completely straight.
4. Hold this position for a few moments while taking 5 -10 deep, slow breaths.

2. Bridge pose

Source: Yoga Journal

Bridge pose is also the right move to improve posture. This movement helps straighten and strengthen your spine, so you don't slouch easily.

How:

1. Lie on your back with your knees bent and keep your arms straight at your sides. Keep your feet flat on the floor
2. Take a deep and slow breath, lifting your hips so that your body is tilted as shown above.
3. Hold your hips in the air, while you bring your hands under your back. Keep your elbows straight, not bent or lifted off the floor.
4. Hold this pose for 3-4 deep breaths. Then, lower your hips back down.
5. Repeat 2-5 times.

3. Table top

Source: Health

How:

1. Lie on your back, then bend your knees. Keep your feet flat on the mat or floor.
2. Take a deep breath and lift yourself up slowly using the support of both hands. Make sure your palms are facing toward your feet, as shown above.
3. When the body is lifted, exhale slowly.
4. Keep your back, waist, hips and buttocks straight. The spine should be as straight as possible
5. Hold the position for 3-5 deep breaths.
6. Repeat this movement for 2-3 times.

4. Plank pose

Planks are one of the yoga movements that can strengthen your core muscles, helping to improve your posture.

How:

1. Starting by lying on your stomach, straighten your legs back.
2. Push your arms up until they are perfectly straight to lift and support your body in the air. Make sure only your toes touch the mat.
3. Keep your head, neck, back, buttocks, until your legs are straight.
4. Hold the plank for 30-60 seconds.

5. Warrior pose

Source: Arto Living

This yoga movement really demands your strength to keep your spine straight. Warriro pose is also very useful for stretching your back, waist and shoulders muscles.

How:

1. Start by standing straight with your feet together.
2. Advance your left leg as far as you can and lower your body slowly so that the front leg is bent so that it forms a 90 degree angle as shown above. raise your hands straight up so that they are in line with your back.
3. Drag your right foot back as far as you can. Make sure that your right knee is aligned.
4. Hold this pose for 20 seconds, slowly raise your body to return to the starting position. Then do it with the next leg.

6. Upward Facing Dog

Source: Daily Forest

This pose is very beneficial for opening the shoulders and chest, as well as strengthening the spine.

How:

1. Lie on your stomach on the mat with your palms bent against the floor at the sides of your waist.
2. Lift your torso by extending your arms straight up. Keep your arms perpendicular to the floor, and pull your shoulders back.
3. Hold the position as shown above for 2-4 deep breaths. Don't let your thighs, knees, hips drop to touch the mat. The only things attached to the mat are the palms of the hands, a little part of the instep, and the big toes.
4. Lower yourself onto the mat, and repeat 2-3 times.

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