{"id":171519,"date":"2025-12-02T19:17:19","date_gmt":"2025-12-02T19:17:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/171519\/"},"modified":"2025-12-02T19:17:19","modified_gmt":"2025-12-02T19:17:19","slug":"no-gym-needed-deepika-padukones-trainer-recommends-5-simple-ways-to-fix-posture-just-like-the-actress","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/171519\/","title":{"rendered":"No gym needed. Deepika Padukone’s trainer recommends 5 simple ways to fix posture just like the actress"},"content":{"rendered":"

Sitting for long hours at work, scrolling on the phone before bed and commuting daily can quietly ruin posture without us ever noticing. Rounded shoulders, a stiff neck and persistent back pain have become so common that many assume it\u2019s just part of modern life. And when people think of correcting posture, the mind immediately jumps to gyms, intense workouts or bulky equipment. But the solution, as it turns out, can be surprisingly simple, and it comes straight from someone who has transformed some of Bollywood\u2019s most enviable bodies: Yasmin Karachiwala, celebrity fitness trainer to Deepika Padukone, Alia Bhatt, Katrina Kaif, Helen and more.<\/p>\n

Yasmin recently shared a video showing a five-step posture-fix routine that can be done anywhere, even in a small room, without weights or machines. The movements are slow, gentle and focused on opening the chest, strengthening the back and aligning the spine, making them suitable for beginners and even those with desk-bound jobs.<\/p>\n

Here\u2019s a breakdown of the exercises she recommends:
1. Standing Telescope on the Wall
Stand sideways next to a wall and place your inner hand on it at shoulder height. Bring the other hand to meet it palm-to-palm, then slide that hand forward, across your chest and reach to the other side while turning your head to follow. Return to the starting position and repeat.<\/p>\n

What it fixes: Shoulder tightness and chest stiffness caused by slouching.<\/p>\n

2. Retraction
Lean your back fully against a wall with feet close to it. Rest your elbows on the wall, lean your body slightly forward and pull your shoulders back before returning to the upright position.
What it fixes: Rounded shoulders and weak upper-back muscles.
3. All 4\u2019s Torso Glide
Start on hands and knees. Shift one shoulder toward the floor while turning your head to look toward the opposite elbow. Switch sides after returning to neutral.<\/p>\n

What it fixes: Restricted rotation and tension in the mid-back.<\/p>\n

4. Prone Torso Rotation
Lie on your stomach and interlace your fingers behind your head. Keep one elbow on the floor while lifting your head and the opposite elbow upward, then switch.<\/p>\n

What it fixes: Core involvement and the muscles that control upright posture.<\/p>\n

5. Cobra Angels
Lying on your stomach with arms stretched overhead, lift your head, chest and arms, then sweep your arms in a circular motion toward the hips and back again.<\/p>\n

What it fixes: Slouched back and weak lower-back muscles.<\/p>\n

Yasmin recommends performing 3\u20135 repetitions of each movement, emphasising that consistency matters more than intensity. According to her, posture correction isn\u2019t about dramatic or painful workouts, it\u2019s about small, mindful motions that gently retrain the spine and shoulders.<\/p>\n

Bad posture doesn\u2019t just affect appearance; experts often link it to low energy levels, reduced lung capacity, poor sleep and headaches. Which means a few minutes of daily practice can create changes far beyond looking taller and more confident.<\/p>\n

As Yasmin puts it, “Small movements make a big difference for your posture, your body will thank you.” And if Deepika Padukone\u2019s tall, graceful stance is anything to go by, this might be one of the easiest and most effective routines to adopt at home, no gym required.<\/p>\n

Add \"ET as a Reliable and Trusted News Source<\/p>\n","protected":false},"excerpt":{"rendered":"Sitting for long hours at work, scrolling on the phone before bed and commuting daily can quietly ruin…\n","protected":false},"author":2,"featured_media":171520,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[59358,59357,65745,499,103,61,94730,60,37900,94729,67574],"class_list":["post-171519","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-deepika-padukone-diet","tag-deepika-padukone-fitness","tag-deepika-padukone-trainer","tag-fitness","tag-health","tag-ie","tag-improve-posture-at-home","tag-ireland","tag-no-gym-workout-routine","tag-posture-correction-exercises","tag-yasmin-karachiwala-fitness-tips"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/171519","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=171519"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/171519\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/171520"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=171519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=171519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=171519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}