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How’s your posture? Chances are if you haven’t been actively thinking about it that it could use some attention.

Did you know that your core strength plays a big part? Did you know that low back pain is associated?

Make your way through these 7 poses and see how much more upright you feel!

1. Leg Stretch – Lay down on your back. Hug the right knee in towards your chest and extend the left leg straight out. Push through the heel. Hold for 5 or so breaths. Continue hugging the knee in, press the low back into the floor. Lift the left foot to hover. Bend the knee in and extend it out. Maybe adding a curl up of head and shoulders. Repeating a few pumps of the left leg.

2. Spinal Twist – Lower the left leg back to mat. Use the left hand to guide the right knee over to the left side. Stacking the hips. Open the right arm out to the side, keeping the shoulder grounded down.

Repeat 1 and 2 on the other side.

3. Bridge – Bring both feet flat to the floor, with knees bent. Bring the arms to rest at the sides, with palms facing up. Push the heels into the mat, squeeze the glutes, and lift the hips, low and mid back off the floor. Hug the inner thighs towards one another. Reach the tailbone towards the knees to avoid swaying in low back.

4. Seated Twist – Come to sit, with legs crossed. Lift out of low back, finding length in spine. Bring the left hand to the right knee. Crawl the right fingers back behind you. Look over the right shoulder. After a few breaths, unwind, then take to the other side.

5. Mountain Pose to Roll Down – Come to stand with feet hip width apart. Pull up through the quads. Lengthen the tailbone down. Draw the low belly in. Roll the shoulders back, while keeping ribs in. Find the center of gravity. After a few breaths, slowly start to roll down vertebrae by vertebrae. As you come down over the legs, bend the knees as needed. Taking feet a bit wider and maybe clasping opposite elbows.

6. Thread the Needle – Come to table top, with hips over knees and shoulders over wrists. Reach the right arm through, lowering right ear and shoulder to the floor. Keep the hips over the knees. Maybe extending the left arm forward. Lean hips a bit to the right to keep from shifting off center.

7. Seated Forward Fold – Lower to a seat, extending legs forward with feet hip width apart. Passively fold forward over the legs. Turn the palms up to avoid pushing or pulling.

These poses come from a half hour yoga flow on my channel. Practice the full thing with me below.

Kassandra

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Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →

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