Yoga is a form of exercise that connects the mind to the body. It is done to increase flexibility, reduce stress, restore mobility and to improve balance. It can also be used to particularly work certain areas, such as the spine. This is one of the most important areas on the body when it comes to keeping good posture. Good posture is important for the proper alignment and functioning of the whole skeletal system.
Plank
Plank pose works the core muscles, which are important for maintaining a strong and straight spine. To do these, lie on your stomach with your hands right under your shoulders. Push yourself up until your arms are locked. Look down, keep your spine straight and your toes on the ground. If this is too intense, you can also do these on your forearms.
Brigde
Bridge pose, also called "Setu Bandha Sarvangasana" in Sanskrit, starts with lying on your back. Place your feet flat on the floor as close to your butt as possible with your hands down by your sides. Lift your hips into the air until your thighs are about parallel to the floor. Clasp your hands together and press your arms and shoulders down. Keep your knees in line with your heels and hold the position for 30 to 45 seconds.
Dolphin
Dolphin pose is done in similar fashion to a downward facing dog except you place your forearms on the ground. To do the pose, start out in a plank with your arms extended. Walk your feet in as you lift your hips toward the ceiling. Your body should be in about a 90 degree angle. Now come on to your forearms and hold for 30 to 45 seconds.
Extended Triangle
An extended triangle pose also goes by the name "Uttihita Trikonasana." To do this pose, start with your feet about 3 to 4 feet apart. Extend your arms, parallel to the floor, turn your right foot in slightly and place your left foot 90 degrees to your body. Shift your hips to the left and lower yourself down to the right laterally. As you do this, slide your arm down the back of your right leg, keep your hips in line with your shoulders and reach for the sky with your left arm. If you can get your hand to the floor, place it there. If not, go as far as you comfortably can and place your hand on your leg at that location. Hold for 30 to 45 seconds then switch sides.
Invisible Chair
Chair pose also goes by the name "Utkatasana." This pose helps elongate the spine, stretch the arms and work the leg muscles in one fell swoop. To perform this pose, stand with your feet about hip width apart. Extend your arms straight above your head with your hands either facing inward or clasped. Lower yourself until your thighs are about parallel to the floor and hold for 30 to 45 seconds.
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