Proper plank pose
This strengthens the core muscles involved in “anti-extension” – ie, any movement that resists extending the lower back – which applies to anyone who works at a desk. It uses all your abdominal muscles, but also works the legs, glutes (your bum) and shoulders. The key is to keep your hips in line with the rest of your body. Don’t let them fall towards the floor or stick up towards the ceiling: easier said than done. a) Starting from a kneeling position, come into a forearm plank position; bend your elbows so they are parallel with the floor, and turn your palms flat against it. b) Activate your thighs to straighten your legs. c) Push your elbows and palms into the floor, so your shoulder blades open up. d) Tuck your tailbone under, squeeze your glutes and draw your belly inward. e) Imagine that you are pulling your feet towards your elbows and your elbows towards your feet. Hold for 30-60 seconds (or longer if possible). f) Repeat three times.
Bird dog improves posture.
Bird dog Don’t let the slightly odd name deter you from including this in your core routine. This exercise teaches coordination and stability on both sides of the body, which is particularly important for activities such as running, swimming and, well, all human movement. More specifically, this exercise will strengthen your core, glutes and shoulders, and improve your posture. a) Come into an all fours position with your hands shoulder-distance apart and knees hip‑distance apart. Take a breath in and hold it. b) Keeping your spine and pelvis neutral, extend the right arm and left leg. Be careful not to let your hips shift or drop. c) Return to the beginning and repeat on both sides for 10 rounds.
How to sit comfortably
Sitting cross-legged is an important part of yoga practice and is commonly used for breathing and meditation practices. It requires flexibility in the back thighs, back of the pelvis, and inner thighs, as well as external rotation of the hip joints. These are all very strong muscles that can take a long time to stretch. Whether you sit in a simple cross-legged posture like Sukhasana or a more difficult pose like Padmasana (Lotus Pose), developing the flexibility to sit easily is a gradual process. And it’s important to note that everyone has a different anatomical structure in their hips, which may potentially inhibit this kind of movement. If this is the case for you, then trying to work up to Padmasana (Lotus Pose) is an inappropriate goal. I encourage you to try other poses that may be more comfortable, like Vajrasana (Thunderbolt Pose), sitting on your heels, Virasana (Hero Pose), sitting between your heels, or Gomukhasana (Cow Face Pose). You can also meditate sitting on a chair. The chair should be firm, your back straight, and your feet on the floor or supported on a book or cushion.