We get yoga mats! These asanas strengthen the muscles responsible for correct posture. You will easily keep your back straight.
If you think about it, starting from kindergarten we spend most of the day in a sitting position. Especially if we work at the office desk.
In this case, it is almost impossible to avoid stoop. Over time, due to improper posture, some muscles weaken, and antagonist muscles contract from constant tension.
We recommend to see: yoga asana for beginners .
- muscles of the back of the thigh
- quadriceps femoris
- hip flexors
- muscles of the front of the neck: sternocleidomastoid and scalene
- abdominal Press
- latissimus dorsi
- muscles of the back of the neck: trapezius.
Nine simple asanas will help correct your posture. They stretch the first muscle group and strengthen the second. You can perform this complex up to three times a week, taking at least one-day breaks.
Prepare a mat, yoga belt (or towel) and two support blocks to begin to perform the yoga asana complex from stoop for proper posture.
Cobra Pose - 5 breaths
One of the first signs of poor posture is stoop caused by a pinched chest and a constantly bowed head. This asana straightens the shoulders and neck and strengthens the entire back.
- Lie on your stomach with your toes extended. Put your forehead on the mat and extend your neck.
- Bending your elbows, place your palms on the rug near the chest.
- Resting the front of the feet on the floor, as you inhale, raise your head and chest. Tear your palms and knees from the mat.
- Flatten your shoulder blades. Take 5 slow breaths. On the last exhale, exit the position.
Locust Pose - 8 breaths
This asana straightens the shoulders, strengthens the back, buttocks and back of the thighs.
- Lie on your stomach with your forehead on the mat. Legs together, socks extended.
- Fingers hook into the lock behind the lower back.
- Stretch your neck, while inhaling, lift the chest and legs.
- If possible, tear your hands from your lower back. Take 8 breaths. On the last exhale, slowly exit the position.
Twist lying on its side - 8 breaths and exhalations on each side
This asana is suitable for stretching the muscles of the chest, shoulders and hips.
- Lie on your stomach, straighten your legs.
- Stretch your arms to the sides, palms down. Your wrists should be level with your shoulders. Put your right cheek on the mat.
- Leaning against the floor with your left palm, turn on your right shoulder. Bend your bent left leg back and place it on the floor with the knee up. You should feel a stretch of the chest and hips.
- Take 8 breaths and turn around on your stomach.
- Perform the exercise on the other side.
Cow pose (for hands only) - 8 breaths in each exhale
This asana uses a belt to stretch the shoulders, triceps and latissimus dorsi.
- Sit in a comfortable position on a chair or support block. Grasp the end of the belt or towel with your right hand.
- Raise your right hand up and, bending at the elbow, lead back. Pull your palm down.
- Lower your left hand and, bending at the elbow, wound behind your back. Pull your palm up and grab the other end of the belt.
- Move your palms towards each other. Ideally, they should be in contact. Take 8 breaths in this position.
- Perform the exercise on the other side.
Pose of the bridge - 8 breaths
In a sitting position, the flexor muscles and quadriceps of the thigh contract, leading to a weakening of the muscles of the posterior thigh and lower back. This asana stretches the first and strengthens the second.
- Lie on your back. Bending your knees, place your feet on the floor as wide as your pelvis and as close as possible to yourself.
- Stretch your arms along the body. The palms are directed down and almost touch the feet.
- As you exhale, resting your palms on the floor, raise your pelvis up.
- Take 8 calm breaths through the nose. Slowly, vertebra after vertebra, lower your back to the floor.
Runner's pose - 8 breaths in each leg
Asana stretches the flexor muscles of the thigh and calves and strengthens the body.
- Start with a plank pose. The wrists should be placed strictly under the shoulders.
- Bending at the knee, pull the right leg forward and place it on the outside of the right hand. Ankle should be located strictly under the knee. Turn the toe out 45 degrees.
- Pull in your stomach and feel the hip flexors stretch. Take 8 breaths.
- Run on the other foot.
Pose of the dog face down - 8 breaths
This asana stretches the back of the thighs, calves, the broadest muscles of the back and shoulders, strengthens the arms, trunk and upper back.
- Exit to a pose of a level on outstretched arms. The wrists are strictly under the shoulders, the fingers are spread wide. Tighten your abs and quadriceps.
- As you exhale, resting your palms on the floor, raise your pelvis up. The body should take the form of an inverted letter V.
- Stretch your chest up and back to your hips, stretching the latissimus dorsi and shoulders. The back should be straight, bend your knees if necessary.
- Try to lower your heels to the floor to stretch your calves and the back of your hips. The abdominal muscles should be tensed, the gaze directed towards the navel. Take 8 breaths in this position.
Twist lying on your back - 8 breaths and exhalations on each side
This asana increases spinal mobility, relieves tension in the lower back, upper back, chest and shoulders.
- Lie on your back, pull your right knee to your chest.
- Extend your right hand to the side, palm up and slightly bend at the elbow.
- Helping with your left hand, lower the bent right leg to the left of the body. Pull your knee to the floor. Do not tear your right shoulder off the floor.
- Close your eyes and take 8 breaths.
- Follow to the other side.
Pose of fish with support - 2-5 minutes
This relaxing asana is effective for stretching the muscles of the chest and shoulders.
- Lay the support block across the mat, at the top edge. Need a small or medium height. Place the second block lower along the mat. Blocks should form the letter T, but not touch.
- Leaning on your hands, lay your head on the top block. The bottom should be between the shoulder blades.
- Stretch your legs, place your hands along the body with your palms up.
- Close your eyes and relax for 2-5 minutes.
A set of yoga exercises for a beautiful posture
We also recommend trying asanas for back pain and a morning yoga complex for quick awakening.