The best way to lean out quickly is to stand tall and strong. Here are 7 yoga poses that can lengthen and strengthen your stance. An easy way to complement an expensive outfit is to project a confident posture when posing. However, with all of the technical gadgets that rock the first world, we are more often than not hunched over our information devices reading awesome articles such as this.
Unfortunately, repetitive hunching of the upper spine can cause a permanent forward lunge of the cervical neck. To make matters worse, carrying heavy loads such as school books, heavy laptop bags or over loaded purses can also affect the natural curvature of the spine leading to ‘leaning postures’ and even worse, potential back and/or shoulder pain.
Practice the following Yoga Poses to keep looking leaner, keener and of course taller than ever before. And if you practice these regularly, you can keep that posture hopefully forever more.
- Begin in Mountain Pose – standing tall.
- Slowly raise your right leg up and rest the sole of the foot on the left upper or lower leg. Avoid resting the right foot on the left knee.
- Establish balance by bending slightly in the left leg as you slowly raise your arms upwards and above your head.
- Let the palms face each other as you interlace your fingers above your head.
- Drop your shoulders away from the ears and breath deeply as you lengthen from the lower spine up through the head and hands.
- Find balance against a wall or chair if needed as you straighten your left leg.
- Stay in this pose for as long as you can. Continue calm and deep breaths.
- Release the pose and repeat on the opposite side.
Lord of the Dance Pose
- From standing position grab your right foot with your right hand. As you find balance, square your hips forward and lift your left arm up and point the fingers in the direction of your forward gaze.
- Lengthen in the spine and drop the shoulders as you begin to lean forward keeping the left arm parallel to the ground.
- Still holding onto your right foot with your right leg use the opposing force of the right hand and right foot to lift your right foot and hand higher away from your body.
- Keep your hips level and lean as far forward as possible without compromising your balance.
- Imagine widening the lower back as you gaze forward beyond the left fingers. Continue to perform deep and calm breaths.
- Stay in this pose as long as possible then slowly release back to regular standing pose.
- Repeat this pose on the left side.
- Lay down on your back and find deep and slow breaths. Begin to raise your middle chest towards the sky as you roll your shoulders back and down your spine.
- Use the hands and forearms to support your upper body weight. Begin to lift your upper torso off the ground and gaze upside down behind you.
- Widen the lower back and release any tension in the shoulders or neck.
- Take 2-5 deep breaths then release this pose.
- Rest and repeat for greater posture straightening results.
- While laying on your belly, bend your knees and grab each foot with the relative hand.
- Inhale as you prepare, exhale as you lift the feet up and away from the body. The upper chest will lift off the ground and opens forward.
- Gently gaze upwards towards the sky as you imagine your spine lengthening and releasing tension found in the shoulders.
- Keep deep breaths and release after 2-5 breath cycles.
- Relax and repeat this pose a few more times, holding for longer periods when possible.
- Begin in a simple squat pose lowest to the ground.
- Keep your knees completely bent as you point your feet outward like a duck. Open your knees and place your elbows onto the inner parts of your thigh.
- Press the palms of your hands together in ‘prayer position’ and keep the thumbs against the mid chest to increase the opening of the hips.
- Release the shoulders down the back and lengthen the spine from the tip of the tailbone to the top of the head.
- Inhale and exhale deeply as you open your chest forward and release neck tension. Release and then repeat this pose several times.
Half Lord of the Fishes Pose
- Begin in a seated pose with legs straight out in front, soles of the feet facing outwards.
- Bend the right leg towards the chest and place the right foot beside the outer left knee. Bend the left knee and place the left foot beside the right hip.
- Inhale deeply and during the exhale slowly twist towards the right as you place your right hand behind you for support and your left elbow rests on the outside of the right knee.
- Slowly turn the neck to face the right direction. Inhale and exhale deeply to increase the twist of the spine upwards.
- Slowly release the pose and switch to the left side.
Revolved Head to Knee Pose
- Starting from seated pose with legs straight out in front, bend the right knee and place the right sole of the foot onto the left inner part of the upper thigh.
- As you inhale to prepare, exhale as you side bend to grab your left foot with your left hand.
- Swoop your right arm upwards and bend it towards the left foot while keeping the chest open and gaze under your right armpit.
- Breath deeply as you enjoy the deep right side bend.
- Release and repeat this bend on the left side.