Bend your right knee so your thigh is parallel to the ground rise up with your fingertips reaching to the sky.ĭraw your shoulder blades down your back as you tilt your pelvis under just slightly and draw your navel toward your back. From Downward Dog, step your right foot between your hands and rotate your back foot 45 degrees. Warrior IĪs you stand tall and proud like a warrior, your confidence and posture will benefit. On each inhale, lift your heels higher, bringing your front body further off the floor.
As you inhale, draw your thighs and upper body off the floor. From your stomach, reach your hands back to grasp your ankles. Strengthen your back even more with bow pose. Tip: The more you can take the weight off your hands, the more your back will benefit. Lying on your stomach with your hands under your shoulders, press down into the earth and lift your upper body, drawing your shoulders and the back of your toward the back of the room. Cobra PoseĬobra will help you strengthen your back and improve your posture. Tip: As you breathe deeply, draw your navel toward your spine and feel your whole body grow long. Reach your heels toward the earth to open the back of the legs. Press your hands into the ground and allow your neck to relax so your spine can grow long.
From hands and knees, straighten your legs and lift your hips, reaching them to the back of the room. Strong, flexible muscles are all part of proper posture, and Down Dog can help you achieve those. Tip: By adding a slight inward rotation of your thighs, you’ll notice space open up to lengthen your spine even more. Plant your hands on the floor, or grab for opposite elbows. With feet hip width apart, tilt at the hips to fold forward. Lengthening your spine is a good way to start improving your posture. Tip: Reach the crown of your head up to the sky and your shoulders down your back. Keep your hands at your heart center or reach them toward the sky. Now move up through your body to make sure you’re standing tall. Lift your right foot and press the sole of your foot against your left inner thigh. Ground your left foot and make sure your shoulders are in line with your hips and your spine elongated. Tree Pose forces you into proper posture in order to balance. Slide your shoulder blades down your back and reach the crown of your head toward the sky. With your feet hip width apart and a microbend in your knees, ground your feet into the mat, place your hips in a neutral position, and tuck your tailbone under just slightly. Mountain Pose may look like just standing, but it is the epitome of proper posture. It will help you build up strength, so you can stand tall! 1.
Yoga poses free#
If you’re new to the yoga practice and don’t know where to start, learn more about the poses by completing this free 30 Day Yoga Challenge. Have you ever looked around and noticed how many people stand hunched over? Whether our less than proper posture is due to all the time spent hunched over computers, or if it simply our nature that makes us want to protect ourselves, a few asanas can have you standing tall in no time.
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