Posture Excersises

This standing stretch helps relieve tension in the spine, glutes, and hamstrings while also stretching the hips and legs.

How to do the pose:

• Stand tall with your big toes together and your heels slightly apart.

• Place your hands on your hips and gently hinge forward from the hips.

• Let your hands reach down toward the floor, or rest them on a yoga block if needed. It’s okay if your hands don’t touch the ground—just go as far as is comfortable.

• Slightly bend your knees, relax your hips, and allow your spine to lengthen naturally.

• Tuck your chin gently toward your chest and let your head hang heavy toward the floor.

• Stay in this stretch for up to one minute, breathing deeply.

Cat-Cow Pose helps ease tension in the torso, shoulders, and neck while improving circulation and enhancing spinal flexibility.

How to practice this pose:

• Begin on your hands and knees, making sure your weight is evenly distributed between your palms and knees.

• As you inhale, lift your gaze and gently drop your belly toward the floor, allowing your spine to arch (Cow Pose).

• As you exhale, round your spine toward the ceiling and draw your chin toward your chest (Cat Pose).

• Continue flowing between these two movements for at least one minute, matching your breath to the motion.

This standing variation of Cat-Cow helps release tension in the back, hips, and glutes, offering a gentle way to improve mobility.

How to do the pose:

• Stand with your feet hip-width apart and keep a slight bend in your knees.

• Reach your arms forward or rest your hands on your thighs for support.

• Tuck your chin toward your chest and round your spine, gently drawing your belly inward.

• Then, lift your gaze, open your chest, and arch your spine in the opposite direction.

• Hold each position for about five deep breaths.

• Continue flowing between the two movements for a few minutes, moving with your breath.

Stretching and opening the chest is especially beneficial if you sit for long periods, as sitting often causes the chest to collapse inward.

How to do the stretch:

• Stand with your feet hip-width apart.

• Reach your arms behind your back and interlace your fingers, pressing your palms together. If your hands don’t meet, hold a towel between them.

• Keep your head, neck, and spine aligned as you look straight ahead.

• Inhale deeply as you lift your chest upward and draw your hands down toward the floor.

• Hold the stretch for five deep breaths, feeling the chest expand.

• Gently release the pose and relax for a few breaths.

• Repeat the stretch at least ten times.

High Plank is a powerful full-body exercise that helps ease stiffness, strengthens the shoulders, glutes, and hamstrings, and builds core and back stability—key for maintaining good posture.

How to do it:

• Start on all fours, then extend your legs back, lift your heels, and raise your hips to align your body in a straight line.

• Engage your core, arms, and legs, keeping your back flat and strong.

• Gently lengthen through the back of your neck, relax your throat, and gaze down at the floor.

• Keep your chest open and draw your shoulders slightly back.

• Hold the position for up to one minute, focusing on steady breath and alignment.

This side plank variation targets the muscles along your sides and glutes. Strengthening and aligning these areas helps support your spine and improve overall posture.

How to do the exercise:

• Start in a high plank position, then move your right hand slightly toward the center of your mat.

• Shift your weight onto your right hand, stack your feet, and lift your hips off the ground.

• Rest your left hand on your hip or extend it straight up toward the ceiling.

• For added stability, you can lower your right knee to the floor.

• Engage your core, side body, and glutes to maintain the pose.

• Keep your body in one straight line from your head to your heels.

• Gaze straight ahead or up at your raised hand.

• Hold the position for up to 30 seconds, then switch to the other side.

Downward-Facing Dog is a gentle forward fold and resting posture that helps balance the body, ease back pain, and build strength and alignment in the back muscles.

How to do the pose:

• Start by lying on your stomach, then press your palms into the floor and tuck your toes under.

• Lift your heels, knees, and hips, sending your sitting bones up toward the ceiling.

• Keep a slight bend in your knees as you lengthen your spine.

• Align your ears with your upper arms, or gently tuck your chin toward your chest.

• Press firmly through your hands, keeping your heels slightly lifted off the ground.

• Hold the pose for up to one minute, breathing steadily.

This hip-opening posture also helps release tension in the spine, hamstrings, and glutes.

How to do the pose:

• Begin on all fours, with your knees under your hips and your hands slightly ahead of your shoulders.

• Bring your right knee forward and position it behind your right wrist, angling your right foot slightly to the left.

• Lower the outside of your right shin to the mat.

• Extend your left leg straight back behind you, keeping the knee straight and the leg aligned—not drifting to the side.

• Gently lower your upper body down over your right leg, resting your torso on your inner thigh. Extend your arms out in front of you.

• Stay in the pose for up to one minute, breathing deeply.

• To release, walk your hands back toward your hips and slowly lift your upper body.

• Repeat the stretch on the other side.

This gentle chest opener and spinal twist helps release tightness while improving both stability and mobility in the upper body.

How to do the stretch:

• Start on all fours, then gently lower your hips back toward your heels, sitting on your shins.

• Place your right hand behind your head, keeping your elbow extended out to the side.

• Keep your left hand planted beneath your shoulder or shift it to the center and rest on your forearm for added support.

• As you exhale, rotate your torso and lift your right elbow toward the ceiling, opening through the chest and spine.

• Take one full inhale and exhale in the twist.

• Return to the starting position slowly and with control.

• Repeat the movement 5 to 10 times, switching sides each round.

Glute bridges are great for activating and strengthening the glutes, easing lower back discomfort, and promoting proper hip and pelvic alignment—all of which contribute to improved posture.

How to perform the exercise:

• Lie on your back with your knees bent and your feet about hip-width apart, positioned roughly a foot away from your hips.

• Let your arms rest alongside your body, palms facing down.

• As you exhale, press through your feet and lift your hips toward the ceiling, creating a straight line from shoulders to knees.

• Engage your core and glutes to maintain the position.

• Hold the bridge for up to one minute, breathing steadily throughout.

Isometric Pulls help build strength in your shoulders, arms, and back—key muscles for maintaining upright and healthy posture.

How to do the exercise:

• Sit comfortably in a chair with a cushioned or soft backrest.

• Make a fist with each hand and extend your arms straight out in front of you, keeping them parallel to the floor.

• As you exhale, pull your elbows back toward your shoulders, squeezing your shoulder blades together.

• Hold this contraction for 10 seconds while breathing deeply.

• Inhale as you slowly return to the starting position.

• Continue repeating the movement for one minute.