Paying attention to your body's posture is crucial and should not be overlooked. Maintaining a proper posture offers several advantages, such as improved blood flow, stronger and healthier muscles, nerves, ligaments, and tendons, and reduced risk of neck and back aches. As many people are currently working from home, it is common to feel fatigued and experience pain. Incorporating posture-focused yoga poses into your daily routine is a beneficial way to enhance your posture and alleviate discomfort.

Here are five yoga poses to incorporate into your routine to improve your posture:

1. Reverse prayer pose

Ashleigh doing a Reverse prayer pose on our Hummingbird Cork Yoga Mat.

To do a reverse prayer pose, start by bringing your palms together in front of your chest as if you are in prayer position. Then, slowly bring your arms behind your back and try to align your fingers with your spine. Keep your elbows close to each other and breathe deeply. If it's difficult to reach your palms, you can use a towel or strap to hold onto. Hold the pose for a few breaths and then release slowly. Reverse prayer pose is a great way to open up your chest, shoulders, and arms.

2. Bridge pose

Bridge pose on your Hummingbird Cork Yoga Mat

To do a bridge pose, start by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Your arms should be by your sides with palms facing down. On an inhale, press your feet into the ground and lift your hips up towards the ceiling while engaging your glutes and core muscles. Keep your shoulders firmly on the mat and try to create a straight line from your knees to shoulders. Hold the pose for a few breaths before slowly lowering your hips back down to the ground on an exhale. Repeat as desired. This pose can help to strengthen the back, hips, and thighs, while also opening up the chest and shoulders.

3. Cat-cow pose

Cat cow pose on Hummingbird Cork Yoga Mat

To do the cat-cow pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly underneath your hips. Inhale as you drop your belly, lift your head and tailbone towards the ceiling, and arch your back into cow pose. Exhale as you tuck your chin to your chest, round your spine and drop your head towards the floor, creating an arch in your upper back for cat pose. Inhale as you come back into cow pose and exhale as you return to cat pose. Repeat several times, moving with your breath. This pose helps to stretch and strengthen the spine and improve posture.

4. Cobra pose

Ash doing a Cobra Pose on our Hummingbird Cork Yoga Mat

To do a cobra pose, lie on your stomach with your legs straight and your hands placed just under your shoulders. Press down on your hands, straightening your arms and lifting your chest off the ground. Keep your elbows close to your body and your shoulders relaxed. Engage your core muscles and press your pelvis and thighs down into the mat. Hold the pose for a few breaths, then release by lowering your chest back down to the ground. Repeat as desired.

5. Supportive fish pose

Ash doing a supportive fish pose on our hummingbird cork yoga mat

To do a supportive fish pose, start by lying on your back with your arms at your sides and palms facing down. Take a deep breath in and, on the exhale, lift your chest up towards the ceiling while bringing your forearms and elbows to the floor. Hold the pose for a few breaths, allowing your neck and throat to relax. If this is too intense, place a block or cushion under your upper back for support. From here, you can further deepen the pose by bringing your legs straight or bending your knees with the soles of your feet on the floor. This pose helps to open up your chest and throat, relieving tension and stress from the body. It's also great for improving posture and breathing.

Incorporating these five yoga poses into your routine can help improve your posture and reduce pain and discomfort in your neck and back. Remember to always listen to your body and work within your limits. With time and patience, you'll notice improvements in your posture in no time!




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