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.