5-minute posture reset
It’s not an understatement to say that we spend most of our time sitting. This has profound effects on our postures and bodies in the short and long term, especially if we don’t do anything about it. That’s why I’m sharing this quick and effective 5-minute routine to help you fix your posture. Whether you’re spending a lot of time at the desk, on a couch, or driving, this quick routine will help you stretch tight muscles, activate your hips and core, and restore balance to your posture.
3 Yoga Poses to Reset Your Posture
As you go through this routine, keep in mind the following:
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Try challenging yourself to some degree and push into each posture while maintaining technique.
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Breathe deeply and use your breath to push deeper into each pose.
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Make each pose active by using your muscles to pull or push you into the postures.
Cat-Cow
This movement of arching and rounding your spine is one of the best exercises you can do for your back. It’s great for mobilizing your spine, releasing kinks, and helps to relieve tension in your back. Try to pair your breath with the movement to get the most out of it.
Repetitions: At least 5 times
Technique:
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Start on all fours with shoulders over wrists and hips over knees. (Toes can be tucked or untucked.)
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Position knees and ankles parallel to each other, hip-width apart.
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Form an L-shape with your index fingers and thumbs.
Cat
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Exhale as you round your spine, pulling your forehead toward your hips.
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Press down through your hands to lift the upper back toward the ceiling.
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Tuck your chin to your chest.
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This is one rep. Continue to alternate slowly from Cat to Cow, inhaling as you move into the full extension of Cow, and exhaling as you move into the full flexion of Cat.
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Lengthen each breath as much as possible.
Cow
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Inhale as you arch your spine, pulling your chest forward and lifting your tailbone toward the ceiling.
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Lengthen the front side of your torso, and maintain length in your mid and upper spine.
Low Lunge with Backbend
This pose is essential for strengthening your hips, glutes, thighs, and core. It’s also great at improving hip mobility. If you sit a lot, then this pose is great for correcting posture by stretching the right muscles and increasing engagement in others. As you hold this pose, make sure you can breathe with control in and out of the nose.
Hold Time: 1 Minute Each Side
Technique:
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Start on all fours with shoulders over wrists and hips over knees. (Toes can be tucked or untucked.)
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Position knees and ankles parallel to each other, hip-width apart.
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Step your right foot up between your hands, bending your right knee to 90 degrees with the knee above the ankle.
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Let hips sink slightly forward.
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Press down through the right foot to shift weight into your right hip.
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Tuck your back toes, engage both thighs, and lift your arms overhead, palms facing each other.
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Position torso directly over hips.
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Lightly squeeze inner thighs toward each other.
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Continue to press down through the right foot. Engage your core and draw ribs in to prevent your chest from splaying open.
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Hold the posture, inhaling as you lift your ribs away from your hips, and exhaling as you deepen the hip stretch.
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Repeat on the other side.
Note: If you have sensitive knees, you can rest your knee on a pillow or towel, or do a high lunge instead to lift your knee off the ground altogether.
Warrior 1 with Twists
Twists are essential for spinal health and posture. That’s why we’re isolating your spine from your hips with a Warrior 1 and adding in a twist. Keep in mind you might not twist that much initially, because this position forces you to twist with your mid-back, instead of compensating with your hips.
Repetitions: 5 Reps Each Side
Technique:
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From a standing position, take a medium step back with your left foot and place it 4 to 6in (10–15cm) outside your right foot (instead of in a straight line from heel to heel). Point your left foot out at 45 degrees.
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Straighten your legs and square the hips to your right leg.
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Bend your right knee until your shin is perpendicular to the floor.
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Keep hips directly under your torso.
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Squeeze legs toward each other to engage inner thighs, hips, and core.
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Firmly press through both feet.
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Keep the back knee locked out.
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Interlace your fingers behind your head.
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Use your exhales to twist toward the right and your inhales to return to the center.
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Repeat on the other side.
Final Thoughts
Correcting and fixing your posture takes time, but doing mobility-focused yoga like this for just 5 minutes a day is a big step in the right direction.
I hoped you enjoyed this “Quick 5-Minute Posture Reset” from Man Flow Yoga in collaboration with Rhone, and I’ll see you on the next video!
