Yoga is seen by many people as a great way to improve your posture. And the best thing is that even if you have never tried Yoga before, some of the initial Yoga moves will allow you to improve your posture, especially in what concerns with hunched back.
Here are some beginner Yoga moves that you can do at home that can help you with your posture:
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#1: Standing Forward Bend:
For this exercise, you need to stand tall and your feet need to be hip-width apart. Then, interlace your fingers behind your back, and start pressing the palms together and straightening your arms behind you. Now, inhale while you’re taking your gaze to the ceiling and bending backward slightly. When you’re exhaling, you should now fold forward at the hips, and bring the crown of your head towards the floor.
You should now simply let your hands fall forward, but always keeping your arms straight and rinsing out your shoulders. Take a deep breath and while you keep your palms together, try to let them fall forward a bit more every time you exhale. Then, slowly, roll back up to the standing position.
#2: Bridge Pose:
For this exercise, you need to lie down on your back. Make sure that your knees are bent, your feet are flat on the floor, and your arms are by your sides. Try to put your feet as close as you can to your butt that you can touch your heel with your finger. Now, while you inhale, start pressing through heels and lift your hips towards the sky. Interlace your fingers while wiggling shoulder blades underneath you, and try to elongate your arms on the floor and press your fist towards your heels. Take a deep breath and try to hold this position for 2 or 3 long breaths. Then, tuck your chin and slowly and gently lower your hips.
#3: Upward-Facing Dog
For this exercise, you’ll also need to lie down on the floor but, this time, you should lie on your stomach. Put your palms directly under your shoulders, your elbows bent by sides. Your legs should be extended with your top feet flat on the floor. Inhale and start pressing hard into your palms to make sure that you pull your torso slightly forward. Now, it’s time to straighten your arms and roll your shoulders back and down. Now, just take gaze slightly towards the ceiling. Now you’ll need to press into the top feet and lift your thighs and torso a few inches off the floor.
#4: Cow Face Pose:
For this exercise, you need to sit on the floor and cross your right leg over the left one. Try to make sure that you’re able to line your right knee directly over your left knee. You should be able to do this bringing your right foot by left hip and your left foot by right hip. As soon as you inhaled, stretch your right arm out to right up to your shoulder’s height, and rotate your thumb towards the floor and then to the back wall, with your palm facing the ceiling. After exhaling, sweep your right arm behind you, resting your right forearm on the low back, and bring back your right hand between shoulder blades. Make sure to repeat the same exercise for the left side as well.
#5: Table Top
For the table top exercise, you also need to sit on the floor and your knees need to be bent. Make sure that your feet are flat on the floor and that you have your palms by sides with your fingers facing forward. After inhaling, press through your heels and lift your hips until your spine is perpendicular to the floor. Allow your head to fall back.
As you can see, these are very simple exercises that you can do at home. They won’t either take you a long time as they will help you improve your posture. However, if you’re looking for something that helps you maintain a good posture throughout the day, you should check the best posture braces comparison.