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Good Posture

With Mike Nader

Still frame from Good Posture

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  • Active
  • 20 min
  • Flow
  • 5.0 out of 5

About This Class

In this posture-focused flow, Mike Nader systematically addresses the root causes of poor posture: weak back muscles and tight chest and shoulder muscles. The class opens with breath awareness and spinal alignment cues in standing, then moves through a warming arm-reach series, Downward Dog, Child's Pose, and Bird-Dog to activate the lower back and core. Warrior One with interlaced fingers builds upper-back strength and spinal extension, while Chair Pose challenges the posterior chain. A held Upward Dog develops deep back endurance, and low-lunge shoulder blade squeezes (mimicking a "W" arm position) directly target the rhomboids and middle trapezius. Dandasana reinforces seated posture mechanics. Bridge Pose with interlaced hands integrates glutes, hamstrings, and upper back together. Salabhasana (Locust) is highlighted as the cornerstone back-strengthening pose, practiced in a dynamic alternating-arm variation before a sustained hold. The class closes with a prone chest and shoulder stretch (rolling to each side with the arm in a goalpost position) to release pectoral tension that causes shoulder rounding, followed by a seated cross-legged meditation on tall, spacious posture. Throughout, Mike emphasizes breath timing, rib cage control, tailbone engagement, and shoulder blade retraction to build lasting postural habits.

Comments

  • Sheila

    Loved this class, very short and very effective. Feeling long in the spine. Note to self – do this practice again.

  • missritaghanime

    Love this Mike. Miss your classes in Santa Monica and these have been wonderful. Rita <3

  • Tamara Collington

    This is my first time doing a yoga session that focused solely on posture. Just after 20 minutes, I felt relief in my back and I finally experienced good posture, which is something I haven’t felt in a while. Will definitely be practicing this video and similar content in the future!

  • Maria Murillo

    This is a wonderful, comprehensive practice to get you out of your shoulder slump! Wow, the tension release on my right shoulder was transformative. Thank you, Mike!

  • Theresa Vonderschmitt

  • Ioana

  • Fredborg

  • vborg1980

  • Mo

  • Beth Knaide

  • Victoria

    Lengthening… and that front shoulder stretch…. kinda ouch in a good way 🙂 Namaste

  • mariateresacalal

    Thank you for this great dynamic capsule, I found it perfect to start the day.

  • Kate Tucker

    Very nice. I only had a short time to practice after driving a lot today. Felt great, back feels so much better after all that sitting. Thank you Mike! Good one again!

  • akuyoe

    Magnificent! Amazing how powerful this 20 minute practice is- simply wonderful. Highly RECOMMENDED. THANK YOU MIKE NADER.

  • Karen

    Love these short clssses Love this short class to get grounded for the day!

  • amelia.eiras

    Thank you, Mike for a fantastic 20mins class!

  • Janepark

    Only twenty minutes yet helps to find space and levity. Lovely

  • Lena Snow

    Perfect ?

  • Doris Micheletti

    Such a wonderful way to start the day. Thank you.

  • ScottyP

  • Onya

    Lovely, thank you.

  • Alyson

    I love these spinal strengthening practices. This one is great for those days time is short but I need my practice. Thank you Mike.

  • ronin78

    Love this short, focusing practice!

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