Standing Poses
Tadasana — Mountain Pose
Tadasana (mountain pose) is the foundational yoga pose, the basis of all standing poses, developing alignment, grounding and body awareness.
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Posture
Articles tagged "Posture"
23 articles
Joint Mobility
Wall Slide (Wall Angel)
The wall slide improves scapular mobility and corrects shoulder posture by maintaining wall contact.
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Postural Exercises
Dead Bug (Postural Exercise)
The dead bug develops lumbo-pelvic control and anti-extension stability, fundamental for healthy posture and a protected back.
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Foam Rolling (Massage Roller)
Pectoral Release (Ball Against Wall)
Pectoral massage with a lacrosse ball against the wall releases chest tension and improves posture.
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Postural Exercises
Glute Bridge Activation
The glute bridge reactivates glutes inhibited by prolonged sitting, restoring muscular balance of the pelvis and hip.
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Static Stretches — Upper Body
Pectoral Stretch (Doorway/Wall)
The doorway pectoral stretch opens the chest, corrects rounded shoulders and restores shoulder mobility impaired by prolonged sitting.
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Postural Exercises
Transverse Activation (Abdominal Bracing)
Transverse abdominis activation strengthens the trunk's natural corset, stabilizing the spine and preventing lower back pain.
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Postural Exercises
Rounded Shoulders Correction (Band Pull-apart)
Band pull-apart strengthens the middle trapezius and rhomboids to correct rounded shoulders and improve thoracic posture.
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Postural Exercises
Chin Tuck
The chin tuck strengthens deep cervical flexors and corrects forward head posture.
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Rehabilitation & Postural Correction
Rounded Shoulders Correction
Rehabilitation exercise targeting trapèze moyen and trapèze inférieur for postural correction and joint stabilization.
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Mat Pilates Fundamentals
Swimming
Pilates exercise mimicking the crawl stroke to strengthen the entire posterior chain with alternating arm-leg flutter kicks in prone position.
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Complete Corrective Programs
Office Worker Program (15 min/day)
Complete corrective program targeting fléchisseurs cervicaux and grand fessier with a structured exercise sequence for progressive and lasting results.
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Complete Corrective Programs
Healthy Shoulder Program (15 min, 3x/week)
Complete corrective program targeting coiffe des rotateurs and trapèze moyen with a structured exercise sequence for progressive and lasting results.
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Rehabilitation & Postural Correction
Lumbar Hyperlordosis Correction
Daily corrective program combining psoas and quadriceps stretches with abdominal and glute strengthening to reduce excessive lumbar curvature.
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Rehabilitation & Postural Correction
Thoracic Kyphosis Correction
Complete corrective program for rounded back including foam rolling, pectoral stretches, wall angels and thoracic extensor strengthening.
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Rehabilitation & Postural Correction
Forward Head Posture Correction
Corrective program for forward head posture including chin tucks, cervical stretches and deep neck flexor strengthening.
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Rehabilitation & Postural Correction
Prone Y-T-W-L
Rehabilitation exercise targeting trapèze inférieur and trapèze moyen for postural correction and joint stabilization.
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Rehabilitation & Postural Correction
YTWL Cable (Standing)
Rehabilitation exercise targeting trapèze and rhomboïdes for postural correction and joint stabilization.
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