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    Five Yoga Poses for Good Posture

    Five Yoga Poses for Good Posture

    Nikita Desai

    Yoga and Wellness instructor Nikita Desai shares 5 poses for good posture...

    Find out more about Nikita:

    @nikyyoga

    Marjayasana/Bitilasana (Cat/Cow)

    Bring yourself into a table top position with your wrists under your shoulders, and knees under your hips. Inhale as you lift your chest and tailbone, whilst drawing the shoulder blades towards each other. Exhale, round the spine and tuck the tailbone and chin. Continue for 5-6 rounds.

    Benefits: Awakens the energy around the spine, balances prana (vital energy), and calms the nervous system.

    Urdhva Mukha Pasasana (Thread Needle)

    Come on to all fours, and then inhale as you lift the right arm up, opening through the chest. Exhale as you thread your right arm through the left as you lower the shoulder and side of the head down to the ground. Option to leave your left arm extended out in front of you, or take it up and over your lower back. Hold for 5 breaths, and repeat on the other side.

    Benefits: Lengthens the thoracic spine, encourages inward reflection, and releases muscular tension around the upper back.

    Bhujangasana (Cobra)

    Lie on the belly with your feet hip-width apart or wider pressing the tops of your feet into the mat. Place the hands under your shoulders and lightly press into them, inhaling, lifting the head and chest. Try to keep the elbows close to the chest, whilst drawing the shoulders back and down. Dristhi (gaze) is at the tip of the nose. Exhale and lower back down. Continue for 5-10 rounds.

    Benefits: Opens the chest and strengthens the spine, counteracts slouching, awakens inner awareness.

    Anahtasana (Melting Heart)

    From a table top position, walk your hands forward, keeping your hips stacked above your knees. Lower your chest down to the ground whilst also lowering your chin or forehead down too.Keep your spine and arms lengthened, and breathe deeply into the front of the body. Take 5-10 breaths.

    Benefits: Opens the back, chest, and thoracic spine, encourages emotional release and surrender.

    Chakrasana (Wheel)

    Lie on your back with your feet hip-width apart. Place your hands besides your ears with your fingers pointing towards your shoulders. Inhale as you press into the feet and hands, lifting the chest and hip upwards. Try to straighten the arms as much as you can, and think about shifting the weight to the arms rather than the feet. Hold for 5 breaths or for as long as feels comfortable. An alternative to chakrasana is Setu Bandhasana (supported bridge).

    Benefits: Awakens the Nadis (energy channels), strengthens the arms, legs, and back, and increases energy levels whilst bringing mental clarity.