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

4 The bow pose

• Lie on your stomach on the ground, grab the outside of your feet or ankles from behind with your hands, and pull them toward you.
• Lift your torso and legs off the ground. Keep your hips in line and your legs parallel to each other.
• Open up your shoulders by pressing down on the soles of your feet, as well. Take a few deep breaths and then release the pose. 

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5 Chair pose

• You can begin by standing with your feet together or slightly apart.
• Don't go any lower than if you were sitting in a chair while doing this exercise.
• Maintaining an upright posture is important, so don't arch your back or let your tailbone stick out. The spine should be kept in a straight line at all times.
• Raise your hands so that your palms are facing inward. As you raise your arms higher, you'll notice a greater stretch in your shoulders. 

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6 Low cobra pose

• Put your hands near your ribs and bring your elbows in toward your sides while lying on your stomach.
• Lift your chest to maintain as little weight on your hands as possible. Instead, focus on your back muscles.
• You can use your breath to your advantage, increasing your inhalation when staying in the initial position and decreasing your exhalation while lifting your weight onto your hands.
• You can also raise both your chest and hands above the ground in this stance. Your back will be more active as a result of this. Hold this position for a few deep breaths. 

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7 Locust pose

• Lie on your stomach first and reach back toward your feet with your hands.
• Take a few deep breaths and raise your shoulders, arms, and legs in the air as high as you can get them.
• You can also spread your arms out in front of you or forward. Stay in this pose for as long as you can maintain it. 

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