The Yoga Asanas you should do everyday

Posted on 05 October 2014

Here are 3 simple yoga asanas that help body awareness, strength and flexibility in the spine, shared by our ambassador Vibeke Murphy. As part of our Reboot these should become part of our everyday practice, do them in the morning when you wake up or just before you go to bed.

Here Vibeke tells you why -

Having practiced chiropractic for the past 16 years I have seen people come in to my practice with a range of postural issues. One of the most common issues I see with my patients is hunched shoulders and weak core muscles resulting from too many hours spent sitting in front of a computer.

Recently I’ve starting teaching yoga as well as practicing chiropractic, and I've noticed a huge improvement in the posture of my yoga students. A few daily yoga asanas can help you improve your body awareness, through linking movement with breath. You can also improve joint mobility, muscle strength and flexibility.

Together, all of these things will help you to have beautiful posture and a healthy spine.

It's always important to consult your chiropractor, physio or health professional before undertaking a new exercise program.

Here are 3 simple yoga asanas that help body awareness, strength and flexibility in the spine. You can try these asanas at home now. If you’d like to learn more about using yoga to strengthen and improve your posture, you can book a yoga session with BodyBalance.

Three Yoga Asanas


Strengthens your thighs, knees, ankle, abdominals, and gluts. Improves pronation.

Start by standing with the base of your big toes touching and your weight evenly balanced on your feet. Lift the kneecaps by firming the thigh muscles. Lift the arches of the feet and imagine that you are drawing upwards from the arches, inner thighs through the torso, neck and head. Lengthen the tailbone to the floor. Allow the shoulder blades to glide down your back. Open across the collarbones and lift the sternum without flaring the front if the ribs.

The crown of the head should be over the centre of your pelvis, with your chin very slightly tucked.

Balasana (child’s pose)

Gently stretches neck thighs and torso.

Sit back onto your heels whilst reaching your arms out in front of you or resting them by your side. Rest your forehead onto the ground. You should feel a nice stretch along the length of your spine especially at the base.

Bandasana (bridge set)

Stretches your chest spine and hips. Strengthens your back, gluts and hamstrings. Calm Cns. Stimulates thyroid and lungs.

Start by lying on your back with your knees bent. Your feet should be on the floor, hip width apart as close to your gluts as possible. Exhale and press your feet and arms into the floor as you lift your buttocks off the floor. Clasp hands below your pelvis to help open the shoulders. Continue to lift buttocks until thighs are parallel with hips, as well as keeping your thighs and feet parallel. Stay in this pose for 30 seconds to one minute. Release with an exhale and roll the spine gently down to the floor.

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