हिंदी
Having good posture can prevent headaches, improve circulation and digestion, and even increase the capacity of your lungs. Sitting incorrectly, drooping your shoulders and tilting your head down to look at your phone are things that can ruin your posture. Luckily, there are some yoga poses that can help you strengthen your back.
Cobra Pose
• Lie on your stomach, place your hands near your ribs, and pull your elbows in.
• Raise your chest off the floor, but try to keep as little weight in your hands as possible. Instead, engage your back muscles.
• You need to work with your breath, that is, you shouldgo up while exhaling.
Another variation of this posture will be to lift both your chest and your hands above the floor.
Bow Pose
• Lie on your stomach.
• Reach for the exterior of your feet or ankles and hold them with your hands.
• Raise your chest and feet off the floor. Try to keep your feet parallel to each other and in line with your hips.
• Also, press back with your feet to open your shoulders.
Loksat Mudra
• Keep your hands with your body, bring your hands back towards your feet.
• Elevate your chest, hands and feet. Try to raise them as much as possible.
• You can also extend your arms forward or extend them to the sides. Stay in this pose as long as you can.
