12 Restorative Yoga Exercises To Help Improve Your Posture

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mbg Associate Food & Health Editor August 15, 2022 — 11:24 AM
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Good posture can make a world of difference in both how comfortable you feel in your own body and how confident you appear. How you hold yourself affects the entire rest of your body, and if you have poor posture you may struggle more with your neck and back, among other challenges. Luckily, those issues can be remedied by focusing on improving how you sit and stand.
Keeping your shoulders down and your back straight is easy advice to throw around, but if you need help stretching and strengthening that area of your body to naturally improve your posture, we have the perfect roundup of exercises for you. With 12 moves demonstrated by our favourite trainers, you'll be standing tall and proud in no time!
1. Locust Pose
Demonstrated by Emily Chen.
Start on the mat, lying on your stomach with your arms stretched out in front of you.
With your hips pressing into the mat, point your toes and engage the legs, then lift up your feet slightly.
As you lift your feet, simultaneously lift your arms up in front of you. Keep everything engaged.
Hold here for 8 to 10 breaths, or as long as you need, then gently lower back down.

2. Garland Pose
Demonstrated by Emily Chen.
Begin standing with your feet a little wider than hip-width apart, and the hands at heart center.
Bend your knees, pivot your toes out slightly, and slowly lower all the way down into a squat.
Bring your elbows inside your knees, keeping your hands in prayer.
With your arms as close to parallel to the floor as you can get them, use your elbows to gently press the knees open.
Keep your chest lifted, shoulder blades down and back, spine straight, and hips down toward the ground.
Hold for a few breaths, and exit by standing back up.

3. Puppy Pose
Demonstrated by Phylicia Bonanno.
From the child's pose or tabletop, bring your knees together.
Walk your fingertips forward and bring your chest onto the mat.
Allow your hips to lift high up toward the ceiling, opening up the chest and bending the back.
Hold for a few breaths before moving on to another pose.

4. Bow Pose
Demonstrated by Bonanno.
Start by lying flat on your stomach.
Bring the soles of your feet to face the ceiling with feet and knees about hip-width apart. Reach and grab your ankles from the outside.
Take a deep breath. On the exhale, start to stretch your feet and legs toward the ceiling, opening up the chest.
Draw your shoulder blades down and back to help open the chest. Gaze forward.
With every inhale and exhale, stretch a little farther up.
Hold for 5 to 8 breaths. Slowly release, bringing your thighs back to the mat.
Repeat 1 or 2 more times if you wish.
5. Reclining Butterfly Pose
Demonstrated by Chen.
Come into a seated position on your mat, bring the soles of your feet together, and allow your knees to fall to either side.
Place a yoga block under your lower back and your head, and allow your body to lower down.
Let your arms relax overhead, and hold this position for as long as you need.
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