Posture explains the positioning of your limbs and spinal column. Great posture locations very little stress on your muscles, ligaments and intervertebral discs, whereas bad posture places a lot of pressure on these structures and may lead to discomfort or pain. Yoga presents work for improving posture because they establish your flexibility and strength. Investing long periods of time sitting at a desk or in a vehicle, in addition to slouching when standing, all add to inadequate posture. Use yoga presents that location your spine in extension to enhance your posture.

Cat and Dog Pose

Step 1

Kneel in the box position with your knees under your hips and your hands beneath your shoulders. Position yourself so your back is flat and your neck is neutral.

Step 2

Exhale and lower your head and tuck your pelvis under. Raise your back up toward the ceiling and draw your navel toward your spinal column.

Step 3

Inhale, lift your hips and raise your visit search for toward the ceiling. Curve your back and lower your abdominal areas toward the floor.

Step 4

Alternate between these positions 3 to five times in time with your deep, unwinded nasal breaths.

Cobra Pose

Step 1

Lie face down on your yoga mat with your feet together, palms flat on the floor below your shoulders and forehead resting on the floor.

Step 2

Inhale, gently tense your butts and legs, and push with your arms to raise your upper body off the floor. Keep your legs and hips on the floor and look somewhat upward.

Step 3

Hold the cobra pose for three to 5 breaths. Keep your shoulders and neck relaxed.

Step 4

Inhale and lower your body to the beginning position. Time out for a minute and repeat.

Balancing the Cat Pose

Step 1

Kneel in the box position with your knees under your hips and your hands beneath your shoulders. Keep your back flat and your neck neutral.

Step 2

Inhale and extend your left arm in front of you and your right leg to the back. Keep your arm and leg level with the floor.

Step 3

Hold this position for three to 5 breaths. Concentrate on stretching your hand and foot as far from you as possible.

Step 4

Exhale and lower your leg and arm to the floor. Rest for a moment and repeat on your opposite arm and leg.

Bridge Pose

Step 1

Lie on your back with your legs bent, feet flat on the floor. Position your feet as near to your butt as you comfortably can. Reach down toward your heels.

Step 2

Contract your butt, push down through your heels and lift your hips toward the ceiling. Support your weight on your feet and shoulders while your head rests on the floor.

Step 3

Shrug your shoulders back and clasp your hands together behind your lower back. Press your arms into the floor. Rock from side to side as your draw your shoulders back until they are as far back as comfortable. Hold this position for 3 to five breaths.

Step 4

Exhale, release your hands and lower your hips by rolling your pull back to the floor one vertebra at a time. Rest for a moment and repeat.