Yoga for Posture (Back) #1

1. Tadasana (Mountain Pose)

Notes:
- Stand tall, and feel the feet on the ground.
- Open up the chest with arms by the sides.
- Slightly tuck in the tailbone, an engage the thighs.
- Roll the shoulders back and down to lower the shoulder blades.
- Bring the chin back, so the ears are above the shoulders.
- It's all in the chin - align the body from feet to head.


 2. Uttanasana (Standing Forward Bend)

Notes:
- Feel the spine lengthen as you fold over towards the feet
- Just hang there, grab the elbows with opposite hands, and breathe.
- After releasing the arms, try looking up by opening the chest and flattening the back on an inhale.
- Then exhale and fold again.


3. Bhujangasana (Cobra Pose)

Notes:
- Lay on the stomach and place hands on the mat.
- Engage back muscles to lift head and upper torso.
- Slowly straighten the arms into a full extension of cobra.
- Align elbows underneath shoulders for support.
- Bring shoulders away from the ears.
- Keep pelvis and toes on the mat.
- Look straight ahead.
- Ideal pose for strengthening the back and opening the chest.


4. Virasana (Hero Pose)

Notes:
- Sit on heels and sit up straight.
- Position the crown of the head towards the sky.
- Seated yoga pose - difficult to slouch.


5. Balasana (Child's Pose)

Notes:
- Sit back on heels and reach arm out in front.
- Alternatively, bring arms alongside the body towards the feet.
- Also known as resting pose.


6. Salabhasana (Locust Pose)

Notes:
- Lay on the stomach.
- Open the chest and lift not arms and legs off the mat.
- Keep the pelvis on the mat.
- If necessary, lift just the chest and aim arms towards the feet.



Other suggested asanas:
- Vrksasana (Tree Pose)
- Gomukhasana (Cow Face Pose)
- Plank Pose
- Adho Mukha Svanasana (Downward- Facing Dog)
- Supported Supine Backbend
- Virabhareasana 1 (Warrior 1)
- Lizard Pose