9. Setu Bandha Sarvangasana, or bridge posture
This asana provides a full stretch for the spine and is particularly effective for correcting poor posture. It strengthens the entire back of the body, especially the thighs, buttocks, and deep abdominal muscles.
Start by bending your knees and placing your heels in line with your knees. Lift your hips so that your body forms a straight line from your knees to your shoulders. Interlace your palms underneath your back in the “bridge” position. Hold this pose for 15 seconds, focusing on steady breathing and maintaining proper alignment throughout.