00:00Welcome back to mobile physio.
00:02Today's video is all about improving your posture through yoga.
00:06Whether you're dealing with tech neck, slouching shoulders, or a stiff back,
00:11these yoga poses will help you realign your body, boost your confidence, and prevent pain.
00:16Let's dive into the 7 best yoga poses for better posture.
00:20Mountain Pose
00:22First up is Mountain Pose, a foundational yoga posture that emphasizes body alignment and balance.
00:28Stand with your feet hip-width apart.
00:30Distribute your weight evenly through both feet, engage your core, and lengthen your spine.
00:36Lift your chest, roll your shoulders back, and let your arms relax by your sides with palms facing forward.
00:43Hold this pose for 30 seconds, focusing on your breath.
00:48Mountain Pose helps you stand taller and improves overall awareness of your posture.
00:52Cat-Cow Stretch
00:54Next, we have Cat-Cow Stretch, a gentle flow that increases flexibility in the spine and relieves tension.
01:00Start in a tabletop position.
01:02As you inhale, arch your back, lifting your chest and tailbone up into Cow Pose.
01:08As you exhale, round your spine, tucking your chin to your chest for Cat Pose.
01:13Move between these two poses for one minute, flowing with your breath.
01:18This movement helps loosen the spine and promotes proper posture.
01:22Downward-Facing Dog
01:24Downward-Facing Dog is a great pose for stretching the entire back body and strengthening the muscles that support good posture.
01:31From your hands and knees, lift your hips up towards the ceiling, straightening your legs as much as possible.
01:37Press your hands into the mat and push your chest toward your thighs.
01:41Keep your spine long and hold for 30 seconds.
01:45This pose stretches your hamstrings, spine, and shoulders, all of which contribute to better posture.
01:52Cobra Pose
01:53Cobra Pose opens up the chest and strengthens the back, helping to counteract the effects of slouching.
01:59Lie face down on the mat with your hands under your shoulders.
02:03Press into your palms, lifting your chest off the mat, but keep your elbows slightly bent.
02:08Open your chest and draw your shoulder blades together.
02:12Hold for 20-30 seconds, breathing deeply.
02:15Cobra Pose helps reverse rounded shoulders and improves your posture.
02:19Bridge Pose
02:20Bridge Pose strengthens your lower back, glutes, and hamstrings, key areas for maintaining good posture.
02:26Lie on your back with your knees bent and feet hip-width apart.
02:30Press into your feet and lift your hips towards the ceiling, keeping your shoulders grounded.
02:35Hold this pose for 30 seconds, squeezing your glutes at the top.
02:39Bridge Pose helps to stabilize the spine and aligns your posture by strengthening your back.
02:44Child's Pose
02:45Child's Pose is a restorative posture that stretches your back and helps release tension, promoting better posture.
02:51Kneel on the mat with your big toes touching and knees spread wide.
02:55Sit back on your heels, then stretch your arms forward and lower your forehead to the mat.
03:00Breathe deeply and relax here for 1 minute.
03:04This pose lengthens the spine and releases tension in the lower back and shoulders.
03:08Plank Pose
03:09Finally, we have Plank Pose, which strengthens your core, shoulders, and back, all critical for maintaining good posture.
03:17Start in a push-up position, keeping your body in a straight line from head to heels.
03:23Engage your core, avoid sagging your hips, and hold for 30 seconds to 1 minute.
03:28Plank Pose builds strength in the muscles that keep your spine in alignment, helping you stand and sit taller.
03:35And there you have it, 7 Yoga poses that can help you improve your posture and keep your body aligned.
03:41Remember, good posture isn't just about looking confident, it's about feeling great in your body.
03:47Try incorporating these poses into your daily routine, and you'll start noticing the difference in no time.
03:53If you enjoyed this video, don't forget to like, subscribe to Mobile Physio, and hit that notification bell for more health and fitness tips.
04:02See you next time!
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