9 simple yoga asanas from stoop to improve posture

We get yoga mats! These asanas strengthen the muscles that respond for correct posture. You will easily keep your back straight.

If you think about it, starting from kindergarten we spend a lot part of the day in a sitting position. Especially if we work at the office by the table.

In this case, it is almost impossible to avoid stoop. With due to improper posture, some muscles weaken, and muscle antagonists contract from constant tension.

We recommend to see: yoga asana for beginners.

Compressed muscles:

• muscles of the back of the thigh
• quadriceps femoris
• hip flexors
• lumbar
• calf
• breast
• shoulder
• muscles of the front of the neck: sternocleidomastoid and staircase

Weak muscles:

• buttock
• abdominal Press
• latissimus dorsi
• diamond-shaped
• muscles of the back of the neck: trapezius.

Nine simple asanas will help correct your posture. They stretch the first group of muscles and strengthen the second. You can perform this complex up to three times a week, making at least one day breaks.

Prepare a mat, yoga strap (or towel) and two supporting blocks to begin to perform a yoga asana complex from stoop for proper posture.

• Cobra Pose – 5 breaths
• Locust Pose – 8 breaths
  • Twist lying on its side – 8 breaths and exhalations on each side
• Cow pose (for hands only) – 8 breaths each side
• Pose of the bridge – 8 breaths
• Runner’s pose – 8 breaths in each leg
• Pose of the dog face down – 8 breaths
• Twist lying on your back – 8 breaths each side
• Pose of fish with support – 2-5 minutes
• A set of yoga exercises for a beautiful posture

Cobra Pose – 5 breaths

One of the first signs of poor posture is stoop, caused by a pinched chest and a constantly bowed head. This asana straightens the shoulders and neck and strengthens the back. entirely.

1. Lie on your stomach with your toes extended. Put your forehead on the mat and stretch your neck.
2. Bending your elbows, place your palms on the chest mat cells.
3. Resting the front of the feet on the floor, inhale raise your head and chest. Tear your palms and knees from the mat.
4. Flatten your shoulder blades. Take 5 slow breaths. On the the last exhale, exit the position.

Locust Pose – 8 breaths

This asana straightens the shoulders, strengthens the back, buttocks and back of the thighs.

1. Lie on your stomach with your forehead on the mat. Legs together, socks elongated.
2. Fingers hook into the lock behind the lower back.
3. Stretch your neck, while inhaling, lift the chest and legs.
4. If possible, tear your hands from your lower back. Take 8 breaths and exhalations. On the last exhale, slowly exit the position.

Twist lying on its side – 8 breaths and exhalations on each side

This asana is suitable for stretching the muscles of the chest, shoulders and hips.

1. Lie on your stomach, straighten your legs.
2. Stretch your arms to the sides, palms down. Wrists should be on one level with shoulders. Put your right cheek on the mat.
3. Leaning against the floor with your left palm, turn on your right shoulder. Bend your bent left leg back and place it on the floor, pointing knee up. You should feel a chest sprain and hips.
4. Take 8 breaths and turn around on your stomach.
5. Perform the exercise on the other side.

Cow pose (for hands only) – 8 breaths each side

This asana uses a shoulder strap triceps and latissimus dorsi.

1. Sit in a comfortable position on a chair or support block. Grasp over the end of a belt or towel with your right hand.
2. Raise your right hand up and, bending at the elbow, lead back. Pull your palm down.
3. Lower your left hand and, bending at the elbow, wound behind your back. Pull your palm up and grab the other end of the belt.
4. Move your palms towards each other. Ideally they must be in contact. Take 8 breaths in this position and exhalations.
5. Perform the exercise on the other side.

Pose of the bridge – 8 breaths

In a sitting position, flexor muscles contract and thigh quadriceps, leading to weakening of the muscles of the back surface hips and lower back. This asana stretches the first and strengthens second ones.

1. Lie on your back. Bending your knees, place your feet on the floor wide pelvis and as close to yourself.
2. Stretch your arms along the body. Palms down and almost touch the feet.
3. As you exhale, resting your palms on the floor, raise your pelvis up.
4. Take 8 calm breaths through the nose. Slow, vertebra after vertebra, lower your back to the floor.

Runner’s pose – 8 breaths in each leg

Asana stretches the flexor muscles of the thigh and calves and strengthens torso.

1. Start with a plank pose. Wrists should be strictly under shoulders.
2. Bending at the knee, pull the right leg forward and place with outside of the right hand. Ankle must be placed strictly under the knee. Turn the toe out 45 degrees.
3. Pull in your stomach and feel the hip flexors stretch. Take 8 breaths.
4. Run on the other foot.

Pose of the dog face down – 8 breaths

This asana stretches the back of the thighs, calves, the latissimus dorsi and shoulders, strengthens the arms, trunk and upper part of the back.

1. Exit to a pose of a level on outstretched arms. Wrists strictly under shoulders, fingers spread out. Tighten your abs and quadriceps.
2. As you exhale, resting your palms on the floor, raise your pelvis up. Body should take the form of an inverted letter V.
3. Stretch your chest up and back to your hips, stretching the widest muscles of the back and shoulders. The back should be straight, if necessary. bend your knees.
4. Try to lower your heels to the floor for more calf stretching. and the back of the hips. Abdominal muscles must be tensed, the gaze is directed towards the navel. Take 8 breaths in this position.

Twist lying on your back – 8 breaths each side

This asana increases spinal mobility, relieves tension in the lower back, upper back, and chest shoulders.

1. Lie on your back, pull your right knee to your chest.
2. Extend your right hand to the side, palm up and slightly bend in the elbow.
3. Helping with your left hand, lower the bent right leg to the left of torso. Pull your knee to the floor. Do not tear your right shoulder from gender.
4. Close your eyes and take 8 breaths.
5. Follow to the other side.

Pose of fish with support – 2-5 minutes

This relaxing asana is effective for stretching your chest muscles and shoulders.

1. Lay the support block across the mat, at the top edge. Need small or medium height. Place the second block down along mat. Blocks should form the letter T, but not touch.
2. Leaning on your hands, lay your head on the top block. Bottom should to be between the shoulder blades.
3. Stretch your legs, place your hands along the body with your palms up.
4. Close your eyes and relax for 2-5 minutes.

A set of yoga exercises for a beautiful posture

We also recommend trying asanas for back pain and morning pain. yoga complex for quick awakening.

Interesting topic:

1. Get rid of back pain with these 5 yoga poses