Supta Padangustasana/ Reclining hand to big toe pose:- This posture is one of the best for lengthening hamstrings, and opening the hip without putting pressure on the lower back. For more details on the posture check this link.ĩ.

Stay in the posture for 30 seconds breathing deeply. The intercostal muscles are also stretched helping you to breathe deeply. Marichyasana C:- Particularly good for people with rounded shoulders, this asana opens the chest and stretches your spine. For more details on the posture check this link.Ĩ. Try to stay in the posture for about 30 seconds breathing normally. Kumbhakasana/ Dolphin Plank Posture:- This asana strengthens the arms, shoulders, abdominals, and especially the lower back. Stay in the posture for 30 seconds breathing normally. If you are not able to reach your hands at the back then you can use a strap and hold the strap with the hands at the back as close as possible. Gomukhasana/ Cow Face Posture:- It removes the stiffness from the neck, back and the shoulders, stretching the hips. For more details on the posture check this link.Ħ. It counteracts the backward bending postures and will stretch the spine releasing any pressure on the disc. Shashankasana/ Hear Posture:- Used to relax the body and calms the mind. Precaution:- You might feel light-headed after doing this posture, relax immediately in Shashankasana if it happens, also do not rush in and out of the posture, do it slowly with deep breathing.ĥ. For more details on the posture check this link. Particularly good at correcting rounded back, drooping shoulders, and anterior pelvic tilt. Ustrasana/ Camel Posture:- Opens the chest and the shoulders increasing the lung capacity. For more details on the posture check this link.Ĥ. In variation 2 you have to lift your legs up alternately trying to kick the hips with the heels, repeat for 30 seconds breathing normally. Stay in variation 1 for about 30 seconds. Makarasana/ Crocodile Posture:- This posture encourages the vertebral column to assume its normal shape and release the compression of the nerves. For more details about the posture check this link.ģ. Repeat on both sides for 30 seconds with normal breathing. Tiryak Bhujangasana:- Stretches the spine and the lower back muscles, opens the chest and shoulders, and strengthens the diaphragm. For more details about the posture check this link.Ģ. Hold the posture for 30 seconds with normal breathing. Bhujangasana/ Cobra Posture:- It stretches the spine, opens the chest and the shoulders, and strengthens the diaphragm. This can also be used for people with good posture, to help support the back and prevent future injury.ġ. We have compiled a 10-minute sequence designed to help correct your posture and help you to keep your spine healthy. Some of the effects of the poor postures are lower back pain, shoulder pain, neck pain, inefficient breathing, and change in spine curvature (the spine is designed to absorb shock if its normal structure changes then it might not work effectively).Ĭheck to see which image is most similar to the way you stand. This can and will create achy joints and or muscles. When the body comes away from that vertical line, either the adjacent supporting muscles will have to hold it from falling (because of gravity) and will be constantly in strain, or the rest of the body will compensate by pulling in the opposite direction (if the head is forward the upper back will move back to balance the body creating kyphosis tendencies). This will give the maximum support to the whole body, not putting any unnecessary pressure on the muscles. What is the correct posture? Ideally, you want the skeletal structure to be aligned vertically so that when you are standing, your ears, shoulders, hips, knees, and ankles will come in one vertical line.

Do you have aches and pains all over your body? Your posture might be the reason.

Spine align yoga