6 Best Yoga Moves to Improve Body Posture

Contents:

• Medical Video: Physio Neck Exercises Stretch & Relieve Routine
  
• Various yoga poses are easy to improve
  
• 1. Mountain pose
  
• 2. Bridge pose
  
• 3. Table top
  
• 4. Plank a pose
  
• 5. Warrior pose
  
• 6. Upward Facing Dog
  

Medical Video: Physio Neck Exercises Stretch & Relieve Routine

Poor posture can make back pain for a long time. In addition, bending posture can also make you easier to stress and worsen the effects of stress. That's why it's important to improve your posture. Without good posture, humans cannot even be said to be physically fit and mentally healthy.

Well, you don't worry! The simple yoga movements below can help you correct your posture, while keeping it good while sitting, standing or lying down.

Various yoga poses are easy to improve

1. Mountain pose

This yoga movement trains the body to be able to stand up perfectly.

How:

1. Start by standing relaxed while holding your feet together.
2. Then pull and drop your shoulders back while puffing your chest forward. Let your arms hang on the side of your body with your elbows slightly bent and your palms facing forward.
3. Extend the neck up, keeping the head upright with the focus in front. Feel your back tighten when you do it until the spine is completely straight.
4. Hold this position for a few moments while taking 5 -10 deep and slow breaths.

2. Bridge pose

Bridge poses are also the right movements to improve body posture. This movement helps straighten and strengthen the spine, so you are not easily bent.

How:

1. Lie on your back with your knees bent and leave your hands straight on the side of the body. Keep your feet flat on the floor
2. Inhale deeply and slowly, while lifting your hips so that your body is tilted as shown above.
3. Hold your hips in the air, while you attach both hands under your back. Make sure your elbows are straight, not bent or raised from the floor.
4. Hold this pose for 3-4 times long breath. Then, lower your hips again.
5. Repeat again 2-5 times.

3. Table top

How:

1. Lie on your back, then bend your knees. Keep your feet pressed on the mattress or floor.
2. Take a deep breath and slowly lift your body using the support of both hands. Make sure your palms are facing the feet, as shown above.
3. When the body is lifted, exhale slowly.
4. Keep your back, waist, hips and buttocks straight. The spine must be as straight as possible
5. Hold the position for 3-5 long breaths.
6. Repeat this movement for 2-3 times.

4. Plank a pose

Plank is one of the yoga movements that can strengthen the core muscles to help improve posture.

How:

1. Start by lying on your stomach, straightening your legs back.
2. Push your arms up and straight perfectly to lift and support your body in the air. Just make sure that your toes touch the mattress.
3. Keep the head, neck, back, buttocks in place, until your feet are straight.
4. Hold plank for 30-60 seconds.

5. Warrior pose

This yoga movement really requires your strength to keep the position of your spine always upright. Warriro poses are also very useful for stretching your back, waist and shoulder muscles.

How:

1. Start by standing firm with both feet tight.
2. Move your left foot as far as you can and lower your body slowly so that your front leg is bent to form a 90 degree angle as shown above. raise your hands straight up to line the line with your back.
3. Drag your right foot back as far as you can. Make sure the position of your right knee is straight parallel.
4. Hold this pose for 20 seconds, raise your body slowly to return to the starting position. Then do it with the next leg.

6. Upward Facing Dog

This pose is very useful for opening the shoulders and chest, and strengthening the spine.

How:

1. Lie on your stomach on the mat by positioning your two palms against the floor at the waist.
2. Lift your body by stretching your arms up. Make sure your arms remain perpendicular to the floor, and pull your shoulders back.
3. Hold the position as shown above for 2-4 times long breaths. Don't let your thighs, knees, waist down touch the mattress. The only thing on the mat is the palm of the hand, a little part of the foot, and the big toe.
4. Lower your body to the mat, and repeat for 2-3 times.