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5 Easy Yoga Poses to Improve Your Posture

by Annie Jones

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Often times, we feel aches in our body ranging from dull pain to severe ones that affect our day to day life. Many of us attribute these pains to the natural aging process. However, more often than not, the cause of aches in our body stems from an incorrect posture. 

A correct posture means that, when standing, your ears, shoulders, hips, knees, and ankles are well aligned vertically. The advancement of technology has made people sit around for long hours while operating machines, which is among the many causes of bad posture. Technology is here to stay, which means that we have to find a way to correct its disastrous effects on our bodies.

So why not try yoga? It is the preferred number one posture corrector for thousands of people worldwide. To begin with, there are many yoga poses and moves also known as asanas. Yoga works by stretching your muscles, which is great for improving your posture. By strengthening your core and lengthening your spine, you will say goodbye to back pain or hunched backs.

Here are some easy moves (asanas) that you can incorporate into your exercise routine for a good stretch:


Standing Forward Bend (Uttanasana)

standing forward bend

Bad posture damages your spine, mostly by bending it and exerting pressure on it. One effective posture corrector that can reverse this damage is to lengthen the spine instead. This move does just that.

Steps to follow:

  • First, you should start by standing up straight with your feet hip-width apart.
  • While slowly breathing in, bend completely at the hips till your torso is at the front of your thighs.
  • To complete the move, hold each elbow with the opposite hand, then move the hands over your head.
  • Hold this position while breathing and count up to 10 as you stretch the arms as far as you can.
  • To go back to the starting position, first release your arms. Then pen your chest and push your torso up slowly while inhaling till you stand up straight again.


Downward-Facing Dog (Adho Mukha Svanasana) 

downward facing dog

Good posture means that all your shoulder, neck, back and leg muscles, as well as your spine, are well stretched. If you want to target all of those instead of just one part, this is the perfect move for you.

Steps to follow:

  • This move starts by going down on all fours with your arms and knees. The arms should be directly below the shoulders while the knees should be below the hips.
  • You have to stretch your palms while still on the ground and open up the fingers. This will provide you with balance as well as stretch your spine.
  • To stretch your feet, move them behind you until they are completely stretched.
  • Slowly form a v-shape by lifting up your hips. You will feel a stretch from your neck down to your calves.
  • Finish off by standing as slowly as you can to avoid injuries.


Cow Face Pose (Gomukhasana) 

cow face pose

You get tired when you sit down all day and end up hunching, right? Well, this is a great move that works by removing stiffness, tightness and improving your flexibility. This, therefore, opens up the chest and shoulders, improving your posture.

Steps to follow:

  • To start off, you have to sit down straight. Take one hand up your head, fold it at the elbow and bring it down between the shoulder blades.
  • Use your second hand to come down and try to reach and hold the other one. If they don't hold, you can hold a strap with both hands and pull it tightly.
  • Hold for 30 seconds as you inhale and exhale.
  • Repeat while alternating the hands.


Cobra Pose (Bhujangasana) 

cobra pose

This is a good pose to help improve your posture by working on your torso. It strengthens your back by stretching your spine, back, neck and opening up the shoulders as well as the chest.

Steps to follow:

  • Start by lying down straight on your tummy.
  • Lift up your torso by placing your hands perpendicular to the floor. They should be directly placed under your shoulders for good support.
  • Stretch your back by lifting your head up while the tummy remains on the floor and stretch as much as you can. Remember to breathe.
  • Hold for around 30 seconds then lower your torso again to start.


Mountain Pose (Tadasana) 

mountain pose

If you have a bad sitting or standing position, this is the best exercise to align your posture. When you practice this often, you will automatically find yourself correcting your posture when you hunch.

Steps to follow:

  • Start by standing straight up.
  • Keep your feet together, tailbone tucked, thighs hugging, hands on your side, with your palms facing forward and chin pulled in.
  • Rotate your shoulder blades slowly as you feel the inward energy from your legs up to your head.
  • Breathe and count to around 10 breaths and start over.

Each move above acts as a posture corrector by working on different parts of your body. Incorporate one or all of them regularly to improve posture. This will help prevent hunching, relieve back pains and improve your health. So, what are you waiting for? Start right away!

Want to learn more about correct alignment and posture? Go on a yoga therapy yoga teacher training course!

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