Yoga Poses For Better Posture

Your posture says a lot about you…

Did you know that correct body posture can make you look tall, slim and, most importantly, confident? And yet, something as simple as a right posture is what most of us lack today. Today’s modern lifestyle has strained the spine by keeping it curved for a long time.

Your spine is strong and stable when you practice healthy posture. But when you slouch, your muscles and ligaments struggle to keep you balanced — which can lead to back pain, headaches and other complications.

What is a correct posture?

Your body is said to be in the correct posture when it is aligned in such a way that the back is straight, shoulders squared and relaxed, chin up, chest out, and stomach in. Just like a straight line.

How can yoga help?

Good posture is all about being aware of your body and the first benefit of regular yoga practice is that it brings awareness. Practice the asanas (postures) shown below with awareness to improve your posture- you will see improvement in no time!



  • Mountain Pose (Tadasana)

    Stand tall, feel your feet on the ground, open your chest with arms at your sides, slightly tuck your tailbone, engage your thighs, roll your shoulders back and down to lower your shoulder blades, and bring your chin back so your ears are above your shoulders. It’s all in the chin and you want to align your body from feet to head.



  • Standing Forward Bend (Uttanasana)

    Just hang there, grab your elbows with your opposite hands, and breathe. After you release your arms, try looking up by opening the chest and flattening your back on an inhale. Then exhale and fold again.


  • Cobra Pose (Bhujangasana)

    This is an ideal pose for strengthening the back and opening the chest. Place your shutterstock119215063hands on the mat in front of you in a sphinx position and then slowly straighten your arms into your full extension of cobra. Bring your shoulders away from your ears, while keeping your pelvis and toes on the mat.


  • Hero Pose (Virasana)shutterstock55065613

    This is a seated yoga pose that makes it difficult to slouch. Sit on your heels and sit up straight with the crown of your head towards the sky. If you have knee issues, this will not be your pose. If you can’t sit on your heels, get an ergonomic chair that mimics this pose or use a pillow for cushion.


  • Child’s Pose (Balasana)shutterstock55065673

    This is also known as resting pose in yoga. Sit back on your heels and reach your arms out in front of you or bring them alongside the body towards your feet into a tiny little yoga ball.



  • Locust Pose (Salabhasana)

    This is another great pose for strengthening the back. Open your chest lifting your arms and legs off the mat while keeping the pelvis on the mat. If necessary, you can lift just your chest and aim your arms towards your feet.


Remember, just like our bad habits developed over time, our good habits take time to build back up as well. 

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