10 yoga to improve posture

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Mountain Pose (Tadasana)

Begin standing with feet hip-width apart, arms relaxed by your sides. Engage core muscles, lengthen the spine, and roll shoulders back. Feel rooted through the feet while lifting through the crown of the head. This pose strengthens muscles and promotes proper alignment, improving overall posture.

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Cobra Pose (Bhujangasana)

Lie facedown with palms near your chest. Inhale, press into the hands, and lift the chest off the ground while keeping the pelvis grounded. Draw shoulders back and down, elongating the spine. Cobra strengthens the back muscles, promoting a healthy curve in the spine and counteracting slouching.

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Warrior II Pose (Virabhadrasana II)

From a standing position, step one foot back and bend the front knee, aligning it over the ankle. Extend arms parallel to the floor, gaze over the front hand. Sink into the pose, engaging core muscles and elongating the spine. Warrior II builds strength in the legs and encourages an open chest and tall posture.

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Bridge Pose (Setu Bandhasana)

Lie on your back with knees bent and feet hip-width apart. Press into the feet to lift the hips towards the sky, engaging the glutes and thighs. Keep the chest open and draw the shoulder blades together underneath you. Bridge strengthens the back, glutes, and core muscles, helping to correct posture imbalances.

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Tree Pose (Vrksasana)

Stand tall and shift weight onto one foot. Place the sole of the other foot on the inner thigh or calf, avoiding the knee. Press the foot into the leg and hands together at the heart center. Find a focal point to aid balance and elongate the spine. Tree pose improves balance and strengthens the muscles that support an upright posture.

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Cat-Cow Pose (Marjaryasana-Bitilasana)

Begin on your hands and knees with a neutral spine. Inhale, arch the back, and lift the tailbone and head for cow pose. Exhale, round the spine, tuck the chin to the chest for cat pose. Move fluidly between these poses, syncing breath with movement. Cat-cow stretches and strengthens the spine, enhancing flexibility and posture.

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Extended Triangle Pose (Utthita Trikonasana)

Start in a wide-legged stance, turn one foot out and reach towards the toes with the opposite hand while extending the other arm upwards. Keep both legs straight and engage the core. Lengthen the spine and gaze upwards. Extended triangle strengthens the legs, stretches the side body, and improves spinal alignment.

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Locust Pose (Salabhasana)

Lie on your belly with arms by your sides. Inhale, lift the chest, arms, and legs off the ground. Keep the gaze forward to avoid straining the neck. Engage the back muscles and lengthen the spine. Locust pose strengthens the muscles along the spine, helping to combat slouching and improve posture.

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Seated Forward Bend (Paschimottanasana)

Sit on the floor with legs extended in front. Inhale, lengthen the spine, then exhale, hinge at the hips to fold forward. Hold onto the legs, ankles, or feet, keeping the back straight. Relax the neck and breathe deeply. Seated forward bend stretches the spine, hamstrings, and shoulders, promoting better posture.

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Standing Forward Bend (Uttanasana)

Stand with feet hip-width apart, hinge at the hips, and fold forward, allowing the torso to hang over the legs. Keep a slight bend in the knees if needed. Let the head hang heavy and relax the neck. Standing forward bend stretches the spine, hamstrings, and calves, releasing tension and improving posture.

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