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Forward Bend Archives | Hope Zvara s2uy5juvtzxj.hopezvara.com.
5 Yoga Poses for Perfect Posture

5 Yoga Poses for Perfect Posture

Practice makes perfect. And I’m talking posture!

Imagine being in a room full of people and someone walks in and instantly commands the room without a word spoken.

How do they do that? Fancy clothes? Fireworks? Paid groupies?

No. Amazing posture.

Perfect posture.

Because how you carry yourself says a lot about who you are, your self-esteem, your relationship with the world, and how you feel about yourself.

Ever observe someone depressed. They posture says “don’t come near me, don’t touch me”, a fetal like position of protection.

But when you see that person whose posture screams confidence, openness, and ease, you can’t help but want some of that secret sauce they have been drinking.

Only they haven’t been drinking, they have been moving. Moving in the right way.

So to help you on your posture perfect path not only for your body’s health and alignment but your own mental, emotional and social health here are my TOP 5 POSTURE PERFECT YOGA POSES.

Top 5 Yoga Poses for Better Posture

1. Heart Opening Mountain Pose

  • Standing at attention with your weight even on your feet.
  • Turn your feet to face forward and draw your pelvic into neutral (pubis bone and front hip bones all parallel with the front wall).
  • Interlace your fingers behind your back (or grab a strap or towel if your hands can’t clasp or you can clasp but have no range of motion).
  • INHALE, drawing the shoulder blades together and down as the arms externally rotate.
  • Lift your chest gently and keeping space in the back of the neck gently lookup.

Play with rotating your arms and wrists to find the most appropriate release in the shoulders. Breathe deeply into the lungs to open the chest further. Enjoy for five to ten breaths.

Mountain Pose

2. Shoulder Blade Runner

  • Standing at attention in Mountain Pose, draw your arms up in front of you at shoulder height.
  • Turn your palms to face each other and the folds of your elbows to gently face up (no hyperextension), keeping a solid pelvis (see #1) and a stable rib cage (no thrusting). Only move your shoulders.
  • Inhale, pinching your shoulder blades together like they are going to come together over your spine.
  • Exhale: reach your arms away without rounding your shoulders forward like you are reaching for an object just out of reach.

Repeat this movement focusing on range of motion ten to twenty times.

Shoulder Blade Runner

3. Turkey Neck Stretch

  • Seated tall, relax your shoulders down and back.
  • Drop your head forward and using your fingers pull down on the skin at your clavicles.
  • Keep that connection and open your mouth as wide as you can.
  • Keeping it open, tip the head back, as you do so pull down on the skin creating a facial stretch.
  • Now close your mouth and imagine you have an underbite and push the bottom jaw upward.
  • Try sliding the bottom jaw side to side to find the most viable stretch. Hold for up to ten breaths.
  • Gently bring the head back to center.

Turkey Neck Stretch

4. Melting Wheel

Dust off your large Swiss ball (the one you bought thinking you’d sit on at your desk, make sure it’s well inflated). Take a seat on the edge of it and slowly start to lean back over the ball. If your lower back feels tight, tip the tail bone up between the legs to lengthen the lower back. Now play with where your arms lay to open the front line of the body and pretend that you are making a snow angel and when you find a point of release, hold your arms there until you feel release (your arms may not be symmetrical).

Play with your body and using your legs, experiment with squatting, and then moving your head towards the ground to choose where you want to focus-lower back and hip flexors or chest, arms and shoulders. Enjoy as long as you feel comfortable. To come up, begin to squat and roll yourself up back on top of the ball. And counterbalance by hinging forward.

Melting Wheel

5. Rolling Forward Fold

Staring in Mountain Pose, bend the knees and imagine you are like a flag blowing in the wind. Exhale and loosely roll yourself down into Forward Bend. Like you were jumping on a trampoline, bend your knees and think about being sprung up (rolling) into a standing extension.

In standing extension keep your knees bent and float your pelvis forward as you arch back. You should feel your core turn on and your front line of the body stretch. Exhale, bend the knees, and fall/roll back down (think less control and more flow). Repeat this movement fine to ten times.

Rolling Forward Fold

Posture does make perfect. Because how you present yourself to the world is how you receive it back.

For more moves just like these check out my ONLINE MOVEMENT STUDIO

>>>> $9.99 a month for UNLIMITED ACCESS to moves that make sense! <<<< 

I want to know: Which move do you like most? 

 

3 Easy Poses to Instantly Banish Stress

3 Easy Poses to Instantly Banish Stress

Stress can be overwhelming and even debilitating. It can cause headaches, muscle tension, difficulty sleeping, and irritability. Obviously, we all know that stress isn’t good for us physically or mentally. So, how do we banish stress in our every day lives?

As a yoga teacher, I encourage others to live a life where they can stay grounded, focused, balanced, and content. Yoga has helped me a great deal with handling stress and the side effects of stress. It helps to relieve tension by keeping me focused on my breath rather than all the thoughts racing through my heads.

Whether you are at home, work, or somewhere in between, yoga is a great way to find stress relief. So, to help you on your journey of finding ways to banish stress, here are three of my favorite yoga poses.

3 Poses to Banish Stress Instantly

Devotional Pose 

Devotional Pose

Devotional Pose

This pose is such a surrender for me. When I go here, I instantly let go. As I work to widen my knees slowly, I feel relief to feel such space (even if it doesn’t look like it). The freedom of my body letting go into the safety of the floor for a few minutes is all I need to feel a bit more like myself.

Legs Up With Support Pose

Legs Up With Support Pose

Legs Up With Support Pose

This pose is a go-to to help relieve the physical, emotional, and mental symptoms of stress. The feeling of my sacrum flat to the hard floor and my spine realigning without the burden of gravity is genuinely liberating. This pose allows me to let go. I totally give in to the fact that, at that moment, I am only human and not superwoman. What often starts as just a minute on my mat quickly ends up as ten, and trust me, you won’t be complaining.

Seated Forward Bend Pose

Seated Forward Bend Pose

Seated Forward Bend Pose

This pose is often used in yoga therapy to help manage depression. It is also known to soothe headache and anxiety and reduce fatigue. The feeling of bending forward eases the mind. My warm breath against my thighs brings me full circle to the simplicity that I am okay the way I am.

Be gentle to yourself so that life can be gentle back to you. Never force yourself into a forward bend, especially when sitting on the floor. With each inhalation, lift and lengthen the front torso just slightly, with each exhalation release a little more fully into the forward bend. If you are new to this pose, it helps to hold a strap around the feel. If you are incredibly tight, place a rolled-up blanket under your knees for added support. The more you relax in this pose, the more naturally your body will open up. 

You Are Worth It

Making things drawn out and complicated only stresses us out more. Don’t overthink it. Sometimes you don’t have the time or the mental discipline to hop onto your mat, and that is okay. I get it. However, what I have discovered is that if you do make the time for yourself, you will see how yoga can help you physically, mentally, and emotionally. You are worth it and you owe it to yourself to make time for you.

And if you want to get professional, inspiring, functionally-safe classes all in the comfort and privacy of your own home. You must check out my online studio. No travel, no hassle, no sitters, and no fuss. This is not your typical yoga or fitness studio–it’s a fresh approach that I know you will enjoy. 

Hope Zvara Mindful Movement Online Studio

 

If you are experiencing stress right now, here are some other helpful resources:

Meditations for Stress Relief

Mindful Ways to Reduce Stress

Navigating Stress In Life

 

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