12 Restorative Yoga Exercises To Help Improve Your Posture
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Lay on your stomach on the mat with your arms extended.
Push your hips into the mat, point your toes, engage your legs, and elevate your feet slightly.
rise your arms in front of you as you rise your feet. Engage everything.
Hold for 8–10 breaths or as long as needed, then gently lower.
Locust Pose
Start with hands at heart centre and feet slightly wider than hip-width apart.
Squat slowly with bowed knees and slightly splayed toes.
Draw elbows into knees while praying.
With arms parallel to the floor, gently press the knees open with elbows.
Chest up, shoulder blades down and back, spine straight, hips down.
Rise after a few breaths.
Garland Pose
Bring knees together from child's stance or tabletop.
Move your fingertips forward and chest to the mat.
Lift your hips towards the ceiling to open your chest and bend your back.
Hold for a few breaths before switching poses.
Puppy Pose
Lay on your stomach.Put your feet and knees hip-width apart and face the ceiling. Grab your ankles outside. Inhale deeply. Stretch your feet and legs towards the ceiling on the exhale to expand your chest. Draw your shoulder blades down and back to open your chest. Face forward.Stretch higher with each inhale and exhale.Hold for 5–8 breaths. Return your thighs to the mat slowly.
If desired, repeat one or twice more.
Bow Pose
Sit on your mat, bring your soles together and let your knees fall to either side.Let your body descend on a yoga block under your lower back and head.Relax your arms overhead and hold for as long as needed.
Reclining Butterfly Pose
Start on your stomach.
Put hands under shoulders. Tuck elbows into body.
With your elbows bent, drive your feet, legs, and hips into the mat and lift your chest on an inhale.
Relax your shoulders and back to expand your chest.
Exhale and slowly return to the mat.
Hold for one breath on the last round of five.
Cobra Pose
Start standing.
Left-foot grounding. Bend your right knee and place your right foot on your left ankle, lower leg, or inner thigh (whatever feels best).
Reach for the heavens or touch your heart.
Hold for 30–60 seconds and release.
Replicate oppositely.
Tree Pose
Lay flat on your mat on your stomach.
Press through your palms and rise up on an inhalation with your hands beneath your shoulders.
Lift your legs off the mat by pressing your foot tops into the mat.
You simply contact the mat with your hands and feet.
Hold for two breaths, then slowly lower or press up to downward-facing dog.
Upward-Facing Dog
Bring shoulders over wrists and hips over knees to table.
Your palms pound.
Inhale, tilt your tailbone up, drop your tummy, and lift your gaze slightly without bunching your neck. The "cow" is here.
As you exhale, tuck your tailbone, curl and circle your spine, and check your belly button. The "cat" half.
At least three breathes.
Cat-Cow
Cross your legs and sit on your mat.
Elevate your arms. Place your right arm on the mat behind you and your left hand on your left knee. Inhale deeply.
Exhale and twist, looking over your left shoulder.
Pause for two breaths, then centre. Replicate oppositely.
Seated Spinal Twist
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Child's Pose
Sit on your heels with hands on thighs.
As you raise your arms, inhale.
As you exhale, bend your arms to form two 90-degree angles at your sides and squeeze your shoulder blades.
Take a breath and restart.
Breathe three times. Enter cat-cow.
Seated Cactus Arms
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