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3 yoga asanas to improve your posture
1) Hang neck
This stretch is especially useful, if your work requires you to stay in front of a laptop or computer for most hours of your working day
Here’s how you can do it:
1. Allow your neck to hang from the bedside, and hold this posture for a few breaths (20-30 seconds).
2. You can then turn the head to a 45 degree angle towards the side.
3. Stay on each side for 20 seconds.
4. You can use your hand for support.
2) Happy baby
It is a great posture to release the back muscles, and can be done to relieve stress. Do it daily for 2-3 minutes.
Here’s how you can do it:
1. Lie flat on your back on the floor or on a mat.
2. Bend your knees toward your chest at a 90-degree angle.
3. Face the soles of your feet up toward the ceiling.
4. Try and hold the inside or outside of your feet. Spread your knees apart, and shift them toward your armpits.
5. Flex your heels into your hand, and move from side-to-side.
3. Leg up the wall pose
We sit on our desks with legs facing down through the day and this affects our lymphatic drain and blood circulation. To counter the effect of gravity, we practice this regularly for at least 5 minutes at night.
Here’s how you can do it:
1. Sit on the floor facing the wall. Lower your shoulders and head to the floor, and lie on your side.
2. Roll on to your back and stretch your legs up the wall, making sure your feet are hip-distance apart.
3. Adjust your position by squeezing your tailbone, toward the wall.
4. Place your arms on your side, with palms turned up. Relax your legs against the wall. Settle into the pose and breathe.
5. To return to the starting position, bend your knees and roll to your side. Take a few breaths.
A word of caution
1. These practices are safe for all. Be mindful for your practice.
2. Don’t go beyond limit to feel any pain. You should only feel gentle sensation in the required area and you shouldn’t feel any pain.
