Lately, I’ve found myself sitting a lot. Whether it’s to edit video, in zoom meetings, or binge watch Hannibal on Amazon Prime. Either way, my butt has been in a chair more than I’d care to admit. So, I’ve each day I’ve been doing a little yoga to reset the natural curves of my spine. Which has turned into a 15 minute yoga for posture class. Disclaimer: Links in this post may be affiliate links
If I’m honest, my own practice for posture can be anywhere from 10-30 minutes. It really depends on how I feel on the day. All I know is that it does wonders for my lower back.
15 minute yoga for posture
Despite most of us knowing how we should sit in a chair, we all tend to tuck and slouch. We round over keyboards, steering wheels and dining tables. Essentially, we become a “C” shape. In this 15 minute class we do poses that help, yoga for posture can counter all the sitting.
The video has the variations of cobra pose in a gentle flow. You can view the video on YouTube. Maybe add it to a playlist? Don’t forget to subscribe to my channel. I upload new videos every Tuesday and Friday. For exclusive longer format videos sign up for my Patreon community.
Cobra pose for posture
As I mentioned, due to the sitting we slouch, we round and tuck. Our spines lose the “S” curves and instead becomes a “C”. This is not good for our posture, and can even cause back pain. In this class we work on extension of the spine. Specifically lumbar and thoracic spine, using cobra pose variations and scapular retraction.
In the yoga for posture class, we start easy with a mini cobra. I teach a specific way. I always teach the beginners, least challenging, versions first. Not only does this serve as a warm up of sorts, but if the progressions prove too much. Well, you’re already done the easier version and step back to that variation.
Adding in some goal post arm lifts works into the shoulders and upper back. This space can get super rounded as we’re constantly on phones and laptops. Getting the mind/muscle connection on the upper back while standing can be a challenge for many. Using the floor can really help. This is a variation on the #1 shoulder mobility exercise I advise everyone do.
And, the class culminates in a cobra pose with no hands. Using the musculature of your back body to lift up away from the floor. This is one of my favorite ways for people to gain awareness that cobra isn’t about muscling your way up from the floor with the arms.
Want more classes?
If you’re looking for longer classes, workshops, or more in depth tutorials, come join my Patreon community. In fact I’m doing a longer version of this class specifically for my Patrons. It’s around 30 minutes in length and a little more detailed on the instructions.
Alternatively, make sure to subscribe to my YouTube channel for short brief videos. As I mentioned, I upload every Tuesday and Friday. If you’re dealing with a specific issue you’d like help with, let me know in the comments.
Questions
- How long do you spend sitting each day?
- Do you experience back pain? Lower or upper?
- Can you do cobra with no hands?
How to do sukhasana – easy pose, benefits & variations
Cheeia
I love coming to your blog and read your stretches and exercise. I am learning so much! I can’t wait for your next post! Thanks for sharing your knowledge with us.
Di Hickman
you are so welcome! Thanks for the kind words!
blair villanueva
You are making me think oftrying yoga and include it to my daily routine 🙂 Now that we are back to lockdown, this is the perfect opportunity!
Di Hickman
For sure, no time like the present! I have a ton of follow along videos too!
Kemi
I actually like this pose and have to start re-doing it every other day before I sit my butt down for hours on end to work. It definitely elongates the spine and stretches everything else.
Di Hickman
YES! Sitting for long periods needs countering with back bends like cobra pose! Glad you get some relief!
Lyosha
even a short yoga class is very helpful for your body! Cobra is a great pose, I struggled with it for a long time but it is for the better and I love it now
Di Hickman
Yes! Any yoga is good yoga!
Joan
Now this is a pose I could do and looks easy enough. But it’s easier said than done cue the stretching session. Thank you for this.
Di Hickman
Welcome! It’s a great pose for lower back!
Kristine Nicole Alessandra
Looks easy enough to try. I will include this in my routine. I am quite new to yoga and I am only doing the simple poses. This cobra pose I could probably do.
Di Hickman
Great beginners pose!
Chei
I would love to do this with my friends so i can teach them too to do yoga. Thanks for sharing.
Di Hickman
awesome! Hope they enjoyed it!
Indya | The Small Adventurer
I was never one for yoga until a year or two ago, and I couldn’t believe how much good posture did for my spine! I always knew I had bad posture but I didn’t really care until I realised how much taller I looked when I actually stood up straight – and as someone who is only 5 feet and HALF an inch “tall” at almost 24 years old, I can definitely use looking a little taller!
Di Hickman
Heck yes! posture is EVERYTHING. And we need to remember our spine is supposed to be curved!
Viano
I spend more time sitting and sometimes I experience lower back pain and I stretch and take a walk. Quite frankly, I don’t see myself doing this pose. 😀
Di Hickman
Honestly, for back pain this is one of the poses you need to do more often! Especially if you sit a lot!