9 Eásy Yogá Poses to Reverse Bád Posture

Roll out your yogá mát! These poses will help you strengthen the muscles thát cáuse you to slouch, máking good posture effortless.
Think ábout it: From the time we áre in kindergárten to the time we get desk jobs, mány of us áre sitting for most of the dáy.
When this háppens, it’s álmost impossible to keep proper posture ánd ávoid slouching. Over time, poor posture cáuses some muscles to become overly tight while opposing muscles become weák.
uscles thát become tight:

• ·    Hámstrings
• ·    Quádriceps
• ·    Hip flexors
• ·    Lower báck
• ·    Cálves
• ·    Chest
• ·    Shoulders

·    Muscles of the front of the neck: sternocleidomástoid ánd scálene
Muscles thát weáken:

• ·    Glutes
• ·    ábs
• ·    Látissimus dorsi
• ·    Rhomboids
• ·    Muscles in the báck of the neck: trápezius

You cán reverse the dámáging effects of poor posture with these nine simple yogá poses. They work to releáse different muscle groups while simultáneously strengthening other muscles.
To do this stretching routine, you’ll need á yogá mát, á yogá stráp (or towel), ánd two yogá blocks. You cán do this sequence up to three times per week, állowing for át leást one dáy of rest between eách set.

Cobrá | 5 breáths

One of the most common signs of poor posture is rounded shoulders, stemming from á tight ánd shortened chest ánd á forwárd heád. This pose brings the shoulders ánd the neck báck into álignment while álso strengthening the entire báck.

1. Lie fáce down on your mát with your toes untucked. Pláce your foreheád on the mát ánd keep your neck long.
2. Bend your elbows ánd pláce your pálms on the mát next to your ribs.
3. Press the tops of your feet into your mát. Inhále to lift your foreheád, chest, pálms ánd kneecáps off the mát.
4. …………………………………
5. ………………………………….

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