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2 Power Poses to Strengthen Your Back & Improve Posture

Most of us are guilty of spending too much time in front of a screen, whether it's for work or a bit of binge watching our favorite show on the couch. Our back tends to take a toll after awhile and eventually it starts talking to us through aches and pains. Sometimes we just need a few preventative moves that we can work into our busy schedules and these two power poses below do exactly that AND can be done in less than 10 minutes!


The first Yoga pose is Warrior 2 which strengthens your medial glute, stabilizes your pelvis and in turn strengthens your lower back and improves posture. It also opens up your hips.


Warrior 2:

To come into warrior, step your right knee forward and kick your left leg back. Keep your right knee bent and left leg straight. Be mindful not to dump into your pelvis. Maintain a tall spine and spread your arms wide softening the shoulders. You should be gazing over your middle finger. Look back at your arm behind and be sure that it is in a straight line with your front.


 


The second pose is Triangle and it is a flexibility based pose that can lengthen the muscles through the side of your back which in turn takes pressure off of the hips.


Triangle: Entering Triangle from Warrior 2 works well because your feet are already in the correct position. Take your right leg straight, inhale as you extend your right hand to the front of the mat, lengthening the spine and send your hips to the back of the mat. Exhale the right hand down to the ankle or block while lengthening the left arm to the ceiling. Stack your shoulders and expand through the chest. Look up towards your left hand. Hold for 5 breaths. Gently come out of the pose by lowering your left arm and slowly rising up (using your hands on your leg to support yourself if needed). Be sure to repeat both poses doing the same moves but starting with your left leg forward.


As a certified yoga instructor and reiki therapist based in Seattle, I like to blend a variety of techniques into my practice to ensure that your body feels healthy, strong and balanced. I teach group in-person classes, live virtual group classes and also offer custom private or group sessions on a by request basis. Click Here For Details

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