20 minute Yoga for Posture & Flexibility | Sarah Beth Yoga
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Yoga Poses for Better Posture Mountain Pose (Tadasana). Though it looks simple enough, when done correctly mountain pose is actually quite complex Standing Forward Bend Variation. This variation with the hands interlaced behind the back is a great shoulder opener. To Cat-Cow Stretch.
The classic pose Bhujangasana, named after the cobra, is perfect for strengthening your back and counteracting poor posture. It opens both your chest and your shoulders which helps to treat rounded shoulder posture. Start lying flat on your stomach. Position your hands under your shoulders and press down as you lift your upper body.
Daily Yoga Practice for Better Posture: Virasana. Whether your problem area is the upper back, lower back, or both, I recommend that you sit for a few minutes once or twice a day in Virasana (Hero Pose). It is a wonderful position to reinforce good posture habits, because it teaches proper alignment in all the spine’s curves.
Good posture has three basic principles: Shoulders back, head up, and belly drawn in. By opening the hips, lengthening the back, stretching the shoulders, and strengthening the core you can obtain good posture on a regular basis. Yoga is a great way to help reduce.
Yoga Poses For Better Posture A well-rounded yoga practice will gradually reduce excessive kyphosis, but you might like to include some poses in your practice that will hasten the process. The most valuable poses to include are supported backbends, which stretch out shortened chest and abdominal muscles and the front spine ligaments.This 10 minute yoga for excellent posture is a strengthening, corrective yoga for posture flow designed specifically to strengthen your back muscles, pull your shoulders back, and teach body.Yoga Poses To Improve Posture – Nowadays more and more people spend their lives in an office work. Staying in front of the computer as well as standing on your feet all day, both can lead to a bad posture.
Correcting a bad posture is not easy. But with these 5 Yoga Poses To Improve Posture, you will see results after a couple of sessions.Inhale, stretching left arm out in front of you at shoulder height, turning palm toward ceiling. Raise left arm to sky, palm facing back wall.
Exhale and.Vrksasana (Tree Pose) – Hone your balance and concentration with this standing asana, which prompts proper posture by challenging your sense of balance. It is also a good way to give the hips a gentle, opening stretch, and to warm up the legs before the more advanced phrase of yoga training.Bend right knee, and take the top of right foot and place it on the ground next to right butt, in half hero’s pose. Bend left knee, and place the top of left foot on top of right thigh, at hip crease, into half lotus.
Slightly twist torso to the left, take left hand behind sacrum on the ground, and then take right hand to the outside of left knee.Optimal posture facilitates better breathing, freer shoulder movement, and reduced potential for impingement or repetitive injury. This can mean better swimming times and less pain. Breath, or pranayama, is the most vital component of yoga and should always lead the way when moving into and sustaining poses.For a more flexible, stronger lower back: Bridge Pose.
If you’re looking to combat sitting hunched over a desk or a steering wheel all day, back bends are a surefire way to release that lower back tension. You’ll also work into your stiff shoulders and neck.Yoga Poses for Meditation. Understanding the five elements—earth, fire, air, water, space—and their effects on your body can help you keep them balanced within yourself, leading to a healthier, happier life. In previous articles in this series, I discussed how to better connect to the fire element and earth element through a series of yoga.
The foundational standing pose in yoga. To ensure good posture when sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead. And today we will practice Staff Pose (Dandasana) to help with this. Benefits of better posture.Press your palms down while keeping hands straight and align your shoulder over your wrist.
Gaze forward to lengthen and relax your neck. Hold the pose for 5 deep breaths. Tips: If you are feeling too much pressure in your hand, shift your weight towards legs by elevating your hands on a.
List of related literature:
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty |
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| from Anodea Judith’s Chakra Yoga |
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| from Art and Science of Raja Yoga: Fourteen Steps to Higher Awareness, Based on the Teachings of Paramhansa Yogananda |
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| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice |
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| from Yoga For Dummies |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom |
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| from Yoga Anatomy |
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| from Fitness For Dummies |
106 comments
Getting back into yoga during lockdown, your videos are really great. I’ve often found yoga is as much about the postures as it is about connecting with the teacher. Your videos are really great thank you
Great video today Sarah, stretched out my back brilliantly after a tense day feeling heaps better!
Super grateful for your excellent videos! Following with my teen daughter ❤
Hi Sarah Beth:) I’ve found your videos extremely helpful. My scoliosis is a 15 degree curve which I’ve been told is very mild and non progressive. I’ve been wondering, do you know how many degrees your scoliosis is? and has yoga been able to reduce your curve?:)
I used this as a cool down video after doing 45 minutes of HIIT + Cardio and it felt AMAZING. My back and shoulders had been so tight and now they’re loose and feel great. Thank you!!
THESE POSES ARE REALLY WONDERFUL FOR STRENGTHENING THE MUSCLES �� AND STIFFNESS OF SPINE. I PRECTICE BRIDGE �� & PLANK COBRA POSES FOR MUCH LONGER PERIOD IN 3 SETS OF 2-4 MINUTES. GREAT SELECTION OF POSES. GOOD
This video was great. I realized how wrong my posture has been…. Thank you!!! And I love your channel a lot:)
Plz help me to cure spotting problem… What are the yoga pose good to improve egg quality in women..
I have hyperlordosis how can I fix it’s which yoga to correct it
Do you have a full yoga sequence for posture? Something with the goal post or something akin to wall slides? I’d like to spend around 20 minutes each day working on it & you’re the only yogi I can follow! ����
I’m 65 and have enjoyed “light yoga” for many years, but now am very aware of poor posture, and weakness in pulling in my abdomen.. please help….should I do your yoga back strengthening every day, or should I do a variety of your videos?
I’ve never done yoga with your channel before:) excited for this one
Thank you! I am 6ft tall and have extra weight that I need to lose, and I want to strengthen my back and shoulders in the process
I got a lot of credits this year and cant go to the gym as much as I’d like to, but this 20 min workout is great! My back always feels better and more engaged!
I love yoga and your videos too. During count timing kindly add voice also… it gives us energy and stamina too for holding during poses
I might like supta Buddha konasana better than savasana! I love how often you include it in your classes. Thank you!
loved the video and learnt a lot, would you consider doing a video/routine for posture? Ie, focusing on the shoulders and strength there?
love your work and how you walk thru honestly I don’t watch any other yoga teacher #1 teacher you know how to walk it thru
much love <3
Your videos are helping us stay sane during quarantine! Thanks from Michigan
Interesting, not done one of your sessions like this before & it was helpful to be reflective. Not necessarily satisfying as a short practice but def helpful when considering adjustments within a posture. Actually I generally find that your suggestions and advice when focusing on a position in everyday sessions are good to enable me interpret what you are asking me to do and ensure that I am think holistically about my body posture. Thanks Adriene.
as an indian i understand the meaning of every asana and pranayam����
I doubt that anyone will see this and help me but when I try to do triangle pose I just don’t have the strength in my hips to hold my lower hand where it should be. I just collapse because it hurts so much in my lower back.
any ideas?
I’ve been revisiting some of these way earlier videos. Fun, and good to review basics. Always.
My 1st time doing this practice and I must say it’s a little challenging.
I have posture issues and I really would like to work on it! So thanks a lot for this video Adriene!!
It feels great, my main word. My spine is glad. Ha! At 5:33 I started to get the benefits and also inside of me. My spirit is finer. I loved it. Namaste.
I am just starting yoga and i really love these 10-15 min videos that I can do once a day after work. I want to begin following the 30 days of yoga once I feel like I’ve gotten the hang of it more. Thank you so much for these easy to follow helpful videos Adrienne!
Sweet Adriene! I just found out that my husband’s and my favorite couple friends also do yoga with adriene, as does my college mentor. If that wasn’t confirmation that you create and inspire good things then I don’t know what is. Thank you for your funny and calming videos I’ve been trying your meditation when I have anxiety attacks. Sending you a hug from Long Beach.
I have recently started practicing yoga after hearing so many great things. As of now I feel so inflexible, I do not come close to touching my toes lol. I have been watching your videos and I love them! I love how many different categories you make and that there is a video for everything! I feel so inspired and cannot wait to see where my journey takes me (hopefully to more flexibility lol). I am a little overwhelmed with so many options but for now I am just trying to figure out what works best for me. Thank you for sharing your practice!
I was doing at least one of your yoga videos every day but I forgot to focus on my neck and shoulders more.
At work I had to sit for quite a long time this week so my spine collapsed and I really felt that physically but also mentally.
Although being short this practice helped me so much!
Beautiful!
I’m just starting out, I’ve cervical spondylosis and can experience a lot of nerve pain down my arm so looking to strengthen my body straighten my spine and hope it gives some relief.
I used to do yoga when I was younger and much ‘smaller’, I didn’t realize how bad I have gotten until I started doing yoga again. Everything was so smooth and easy then now I can’t get into certain poses and I hurt more the next day but I am trying and I want to do this!! Every day I do better than the last and one day ill be feeling good again!
Loved this! Thank you for your patient explanations and encouragement. ❤️
This practice is amazing. I feel taller, the few words you said at the end made me feel more open to people and to the world around me. Might become a very morning favorite. Thank You Adriene!
Your instructions so well prescribed, your Texan accent and radiant smile FREE our breath, our thinking and loving who is confined? Not Adriene’s community! My daughter in Florida hits the mat’ every morn’ ‘ bfore breakie, I join you, her before my French Lunch.
one world, one humanity cheers! I am grateful to Flora, You and all my Yogi Friends. Santé!
loooove this!! My hips and lower back are almost always in pain but lengthening my spine and tilting my pelvis to align better in triangle was such a yummy stretch!! thanks, Adriene!
Wow Ive never been a fan of yoga I love these classes! Doing 1-2 every day now I can really tell a difference!
Learn 3 yoga poses for posture that will reduce slouching, strengthen your back, lengthen your chest and help you stand tall. ���� Get the HIPS SLOW STRETCH: http://bit.ly/25minHIPS
Just want to say thank you for these videos! I’m a mom of two toddlers and it’s hard to find the time to move my body. I used to love LOVE love yoga when I was single and free lol. These short videos are really helping me get back into it. Thanks again!
LOVE this video! I’ve been practicing with YWA for about one year now and this is the first time I practiced with this video. Who knew table top position could be so difficult when you have so much awareness of your body!!!
Due to stay home during Covid-19 I decided to start yoga and, nowadays, i don’t see my life without it!! Thank you, Adriene!!
This is such important videos to me guided training in the fundamentals as a beginner is so hard to find. I can totally use what you just told me during the day when Im getting sore and running out of energy. Adriene you are my favorite, never make me feel guilty about my imperfections, you are teaching me to be kind to myself
Absolutely adoring your channel even though I am very much a beginner. I am wondering if you could possibly make a playlist for migraineurs? Blessings to you.
Her instructions are clear and succinct. And her voice is calming. Big fan of her videos.
I LOVED this! I felt like it went by too quick! Thank you so much for this:)
Day 87. ❤ I loved what adriene shared about the person that commented saying yoga got harder as she got more advanced in her practise rather than easier because that’s exactly how I feel! I think I just breezed through poses in the beginning mostly focusing on how they look really but now I’m more and more aware of how I feel in a pose everyday and I’m trying align better everytime (key word being trying��) so even tabletop feels incredibly challenging.
Such a great check-in video!
Definitely gave me some midday pep
Good video. I thought I was losing it though because th email said 10 minutes and that’s just the time I had so I was excited to do this video. Then I started it and realized it was 20 instead so had to cut it short. I know the title said 20 min posture and flexibility but I bypassed that.
Youve made a significant on my life since i first found the channel in 2015. Im sure there are lots more youve helped, and dont even know it. Thank you so much for everything you do ♥️
Thank you for the guidance. I haven’t seen other YouTube yoga trainers detail these poses yet.
I feel amazing! This video helped me get back to basics but with a different intent: helping my spine/posture, especially because recently I was experiencing some back pain. I make sure to do yoga almost every single day.
Thank you so much for this! I don’t practice every day so doing this was very humbling. I appreciate that your videos are always here when I need them. ��
its only been 3 days to my 30 day yoga practice but i’m already seeing and feeling change in my body, soul and spirit…..i’m loving YOGA, i’m loving you Adriene, and i love your energy. keep up the good work
Doing yoga from your channel with my mom currently! Her body is often sore and she is extremely stressed (so stressed that she gets frequent nose bleeds) so I’m glad I can do something like this to help relax her a bit.
This was my second practice of the evening and a nice way to end my session! Thanks Adriene!
Dear Adriene I just want you to know that I follow your videos and that all of your content is needed. I like watching your latest guided exercises, but digging through your discography( I know that the wrong word I cant think of anything else to call it though lol ) is like searching through boundless treasure. They all have so much to help people become more in tune with their bodies and stress free.
I can’t seem to find the link for the Ab workout that you mentioned at the end of the video. I would love to do it. This was my first yoga of yours that I have done and really enjoyed the explanations so I didn’t have to watch the video.
6:09
Me: In tabletop position
My older brother: Walks into my room with half a chocolate muffin on a plate and places it on my back
Me: Busts out laughing
Thank you, Adrienne. You make life better for so many. Hope you are treating yourself as kindly as you do others.
Hi SarahBeth..I did this practice this morning. I enjoyed it some much. �� thanks alot
Hi Adriene! I was wondering if you would do a yoga video for lordosis posture??
This totally helped me with my posture! I’ve been trying to get on the mat at least 4x/week now that I’m back from vacation (stiff after all that flying). My spine feels very nice after this ���� thanks Adriene!
Thanks Adriene for sharing your beautiful view on yoga ❤ it’s speaks holistically.
Hi Adriene!
Thank you for your awesome videos! I’ve started with them the last month since I’ve had a really busy work schedule. Such an amazing, positive and supportive start to each day. Love that you have so much choice in types of video and length, learning so much and really appreciate that you’ve made the channel ������♂️
Thank you for creating this video such a fun video to do in the morning here! Have a lovely day:)
Superb for the lucid explanation
I m struggling with my heavy thighs doing everything I can but no remarkable results
Pls suggest something ��
Came for the yoga…. stayed for the jokes. Love your videos, you’re funny
Adriene, thank you for this! My upper back was aching pretty bad I wanted to go to the chiropractor. It disappeared after I did this routine. Thank you so much!
Hi Adriene:) I started yoga with you and it really calmed my life and my emotions so thanks, you’re glowing! I have a question concerning this video, when I sit on my feet I don’t know where to put them (in front, under or behing my buttflesh) so they don’t hurt…? In general, my feet are really tight.. is there any exercice that would help to make them more flexible and less stuck?
This has to be my favourite style of instructional yoga video ever.
thank you so much for this! in just ten days I have seen the benefits both in my body and mind
I’m so excited for this series! Adding these poses into my routines to get ready for next friday:)
In times of bad posture when I find myself slumping, Adriene’s voice comes to me, speaking words of wisdom: “Head over heart, heart over pelvis.”
Sarah I love this one because it targets the areas I need to give attention to! Your videos are easy to follow! informative, regenerative, soothing, inspiring Thank You for being a part of my daily practice. I tell every one I know about your videos that they can search what they need and you are likely to have a yoga practice for that!
I’ve been doing HIIT and strength training for a couple of months now, but today decided to return to the practice that really is in my heart (yoga). This practice really helped me see how much stronger I’ve gotten; I felt what you describe at the end of the video-I was able to engage more fully. It makes me want to make yoga a regular practice again for myself, but now accompanied with these other kind of exercises. When I first started yoga several years ago, I wasn’t doing HIIT or strength. I now see what I was missing! Thanks Adriene!
You are such an intense energy, even through a screen. I love your videos for my practice. You really are an amazing instructor.
Hi Adriene, I like this style of video very much where you go into detail about how to correctly perform the asanas. All the little things that do not become obvious when watching you do them (core, pelvis, neck, shoulder blades etc) are very helpful. Are you planning to do more instruction videos in future?
Thank you for your channel, I love it!
Thanks for the video, did the first session today in the morning will be doing this daily. I feel great afterwards and your mountain postue video has been life changing. Whenever I notice I have bad posture I know how to adjust it, thanks!
Loved doing this….got burning sensation on my arms and thighs♥️
This was definitely one of those times I thought there’s no way I’ll last 15 minutes but sure I’ll give it a go, and then when you said it was over I was like what?! Absolutely flew by!:)
I never thought I’d ‘get’ Yoga, or certainly not enjoy it. I forced myself to try it in Lockdown mostly to help my running (I can’t tell you how many times I’ve watched “Yoga for Runners: 7 MIN POST RUN”!) and have since explored most of the <20 minute practices. I have a busy and often stressful job, and watching your videos and following your practices has given me daily happiness throughout a difficult time. So thank you Adrienne!
Does this help increase height too? I’m desperate to get taller and I’m here right after the height increase workout video. Please help me T_T
HI Yogi! ���� Use this 20 minute yoga for Posture & Yoga for Flexibility routine to burn your abs, stretch your shoulders & hips �� HIPS SLOW STRETCH: http://bit.ly/25minHIPS
I’m moving on to do this routine once per week now that I’ve completed 6 weeks of your 10 minute posture yoga would it make sense to have this as my new staple ‘must have’ weekly routine instead of the 10 minute one?
I’ll also be squeezing in some of your other routines wherever possible.
love your videos Sarah! I’ve been doing this everyday before bed for one month and I definitely noticed a change in my flexibility!
Sometimes I have to watch your poses in order to follow along.
Wow. I have probably already done like 100 of your videos and liked them all, but this was by far the best practice I have ever had. It was waay more engaging than what I expected, I couldn’t help but grin at the last posture:) Thank you for this masterpiece!
Thank you. This is a fantastic video even for overweight beginners like myself. I am especially thankful for you for making this free. It’s helping me and I dare say many others that are struggling with their emotions/financial situations during this Coronavirus lockdown. You really are helping me a lot, this is my morning ritual and I’ve not felt this physically good for years. Thank you. ��
Hey Sarah Beth, love this routine. Thank you �� Can women with diastisis recti benefit from this also? Would it make the diastisis recti worse?
I clicked on this one by mistake but just went with it anyway….wow…it was fab…thanks…��
this was good, hard to follow on my phone. but i felt great after and I sweat
I’ve been following your videos at least 3, but usually 4 times a week every week since the start of the year and it’s been so eye opening! Thank you for everything that you do!
I keep coming back to this one thanks so much, makes me feel open and stronger. Namaste
Thanks so much for this. The perfect lockdown, working from home desk break.
This is an absolutely amazing routine Sarah Beth. I loved it.
I love your videos! They are so calming. I was wondering if you had any yoga videos for people who have suffered knee injuries?
Thanks for this video. I just purchased The Posture Fix 3-month program. Gonna take before and after photos.
This is amazing, Adriene you’re amazing. Thank you Thank you Thank you! Namaste
I have trouble doing a bow pose is there anything I can do to modify and work my way to do a bow pose
I recently had a shoulder injury due to years of bad posture, and your posture videos have brought me so much relief. Thanks!
How have I not found this video before? I’m going to be using what I learned in this practice every single day to keep my neck and spine feeling better! Thank you, Adriene!
Hello, I’m enthusiastic to inform you a way where you’ll discover lot of new yoga techniques. Simply type: “MindYoga4U” in Google. It’ll be very useful to you personally.
I love it that you have such a comprehensive collection of posture videos, including the scoliosis series, which I do regularly (now with the app). The posture calendar “Perk” is also amazing. Please keep creating these wonderful practices for spine health!
I love you so much Adriene. I have always been attracted to a yoga practice, as I am trying to really get present and love my body and from the first time watching your videos I could just feel a connection with the love in your voice and your funny little comments. Youre inspiring. Truly. This is the best guided practice I have ever seen. Will forsure see every single one of your videos and absorb that knowledge. I would also like to donate something to you. I dont know through where that would be possible. Its a way of thanking you for helping me find what feels good, breathe in love and move with conciousness. Let me know if you have a page or anything I can purchase or how to support you!
This has been one of my favorite videos yet! Could you do a video or a series of videos of intermediate yoga for people with bad knees? I’ve been practicing with you for a while, am very comfortable with doing 90% of your videos, and am able do almost all poses except for the ones that put a lot of strain or weight on the knees (pigeon, hero pose, bow pose, camel). I’d love some videos of practices that are intermediate in difficulty but easy on the knees, or show how to do these poses in a way that’s not hurtful to the knees (I know some modifications but would also like to learn how to do the poses themselves comfortably), or even poses that help strengthen the knees. Thank you so much for your presence, yoga with you has changed my life! I’m a former athlete going through physical therapy and was scared of pain and movement until I started following your practice. Now I am nearly pain free, and am at peace with the pain that I do have as being part of the healing process. Thank you again, really you are a light!
Hey Sarah. Great workout. For the first time in I don’t know how many years, after this workout, I was able to bend down and touch the floor!!!! I’m 67 and feel awesome once again
Namasté from old ORLEANS,France Good confinment away from Covid’ Thank You Adriene