10 Back-Strengthening Yoga Poses to Help You lose That Slouch

Improved circulation, digestion, and lung capacity can all be attributed to excellent posture. Bad posture can be caused by various bad habits, including inappropriate seating, slouching, rounding your shoulders, and looking down at your phone with your neck bent. As it turns out, you can easily prevent slouching with yoga poses that can help you build strength in your back. By putting these back-strengthening yoga poses into everyday practice, your efforts will surely bear fruit!

Here are 10 such poses to help you strengthen your back and get rid of that slouch.

1 Spinal balance

• Place your hands under your shoulders and your knees under your hips in a tabletop position.
• Make sure your right arm and left leg are parallel to the floor as you extend them outwards.
• It's also important to keep your spine in a straight and neutral position.
• Hold this position for a few breaths before returning to the tabletop position. Do the same with your left arm and right leg when you've finished the first set. 

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2 Sphinx pose

• Begin by laying on your stomach.
• Your elbows should be placed just under your shoulders- shoulder-to-shoulder, palms facing each other. Do this by separating the shoulders from the ears.
• Draw your body forward by raising your chest and pressing your hands down and back toward your hips.
• Keep your toes on the floor, and keep your legs moving as well. 

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3 Bridge pose

• Lie on your back with your knees up and the soles of your feet flat on the floor.
• Bring your hands to your hips and keep them there. If you choose, you can arrange your feet closer or further apart from each other, as long as your fingers are touching your heels.
• Lift your tailbone by pressing it into your feet. Ensure that your knees and hips are aligned.

Your glutes get activated in the bridge pose. To ensure that you're strengthening your back, attempt to relax your glutes while you're raising your chest. When your lower back muscles start to function, you know you're doing it right. Remember to breathe throughout the motion- lifting up as you inhale and returning to the initial position while exhaling. This is one of the many common back-strengthening yoga poses practiced worldwide.

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