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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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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8 Reverse tabletop and reverse plank pose
Sit with your feet flat on the floor.
Start lifting your hips off the floor. Your knees should be directly over your ankles when your hips are lifted, so put your wrists under your shoulders.
Make sure your legs and arms are at an angle of 90 degrees by raising your hips.
ry a reverse plank for a more challenging variation. Put your hands behind your shoulders and extend your legs out in front of you while seated in this position.
Lift your hips and point your toes toward the floor.
If you're looking to improve the mobility and strength in the upper body and spine, try doing a reverse tabletop and reverse plank.
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9 Staff pose
Sit down on the floor, bend forward, keeping your back straight and your knees bent.
Roll your shoulders back and away from your ears while keeping your arms adjacent to your hips. Try to put your entire hand flat on the floor and even press down on the floor.
Flex your feet and engage your leg muscles to keep your legs active as well.
Although this pose appears simple at first, the longer you hold it, the more difficult it becomes. A strong back can be achieved by sitting in this pose for seven minutes.
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10 Lifting the arms halfway up in the air
Lift yourself to a midway position.
The most crucial thing is to keep your back parallel to the floor while standing with your legs straight or slightly bent.
There are three different ways to hold your arms. While rolling your shoulders back, you can spread your arms out to the side, reach them beside your body, or extend them forward. Keep your arms parallel to the floor at all times. While you may think that this is an arm or shoulder workout, it actually is one of the many effective back-strengthening yoga poses to help you stop slouching.