The art of being in a good posture has become a crucial part of our daily life, whether you are at work or in a party body posture justifies you..!! not only looking in a great way but good posture brings many side advantages too.!!

woman posture while sitting on a chair

Having a good posture increases the strength, flexibility, and balance in your body. These can all lead to less muscle pain and more energy throughout the day. Proper posture also diminishes the stress on your muscles and ligaments, which can reduce your risk of injury. The following exercises will help you with all .!!

CHILD POSE

HOW TO DO

  1. Begin by kneeling on a yoga mat or the floor. Bring your knees together and your buttocks to your feet.
  2. Exhale and slowly rest your torso over your thighs so that your forehead touches the mat.
  3. The goal is to have your forehead touching the ground in front of you while your buttocks remain in contact with your heels.
Yoga pose for back pain

BENEFITS

• It releases tension in the back, shoulders, and chest.
• Helps in flexes the body’s internal organs and keeps them supple.

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CAT-COW POSE

HOW TO DO

  1. Begin on your hands and knees in table pose, and as you inhale, move into cow pose, lift your sit bones upward, press your chest forward, and allow your belly to sink.
  2. Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
  3. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.
  4. Release your head toward the floor — just don’t force your chin to your chest.
CAT-COW POSE to alleviate back pain

BENEFITS

  • Helps in improving body posture and balance.
  • Strengthens and stretches the spine and neck.
  • Stretches the hips, abdomen, and back and Increases coordination.
  • Massages and stimulates organs in the belly (like the kidneys and adrenal glands).

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CHEST OPENER

HOW TO DO

  1. Lie down on the mat through your back. Place a pillow under your back and make your body relaxed.
  2. Take your hands above the head straightly and touch the ground.
  3. Breathe and relax in the same body posture and stay for 5-6 mins.
 Woman showing chest opener

BENEFITS

  • Decreased back pain and shoulder tightness
  • Lengthened spine and Improves posture
  • Increased lung capacity to breathe
  • Stimulated pituitary, thyroid, and pineal glands.

DOWNWARD FACING DOG

HOW TO DO

  1. Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
  2. Curl your toes under and push back through your hands to lift your hips and straighten your legs.
  3. Outwardly rotate your upper arms to broaden the collarbones and let your head hang and move your shoulder blades away from your ears towards your hips.
  4. Engage your quadriceps strongly to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
  5. Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
DOWNWARD FACING DOG pose for back pain

BENEFITS

• Stretches the hamstrings and calves and strengthens the arms, legs, and back.
• It can help relieve back pain. As a mild inversion, it acts in reverse of the usual forces on your spine and brings more blood flow to your brain.
• The pose also strengthens the deep abdominal muscles that help stabilize the spine.
• Relief from headaches, insomnia, fatigue, and mild depression.

PIGEON POSE

HOW TO DO

  1. From Downward Facing Dog, bring the right leg up into a Down Dog Split. Bend your right knee and bring that leg forward as if you were going to step into a lunge.
  2. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion.
  3. Release your left knee to your mat. Your left leg should be flat on the floor. Square your hips towards the front of your mat.
  4. Keep hips square and weight balanced equally on both sides as best you can. Continue squaring your hips and breathing into any tightness.
  5. Come back up, bringing your hands in line with your hips.
PIGEON POSE for back pain

BENEFITS

  • • Pigeon pose is the perfect pose to release tension and maintain hip flexibility
  • • It helps to elongate the back, open the hips, groin, and hamstrings. It can alleviate pressure on the low back and decrease symptoms of sciatica.
  • Also reduces the risk of an anterior crucial ligament injury.
  • This can stimulate the internal organs, stretch the deep glutes, stretch the groin.

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