8 Yoga Poses to Improve Your Posture

While Yoga is touted as a means of improving physical and mental health, it is not only useful for beginners but also for more advanced students who want to achieve a leaner and more defined look. All Yoga requires is a simple mat and that is all that is needed to start your journey towards a healthy lifestyle. Yoga improves your posture and flexibility, and as a result, improves your overall health.

Yoga is a wonderful way to start your day and target specific trouble areas. Over the course of time, these poses have become increasingly popular and have gained great popularity all over the globe. Many people are now taking up Yoga as a form of exercise and form of meditation. Yoga has many health benefits and can be used by people of all ages.

Have you ever looked around and seen how many people are bent over? Whether our poor posture is the result of time spent at a computer, or simply due to our defensive nature, a few asanas can help you get back to full strength quickly. If you’re new to yoga and don’t know where to start, learn more about the poses by joining this free 30-day yoga challenge. This will help you develop the strength to stand on your own two feet!

1. Assembly

The mountain pose may seem like a simple standing position, but it is the epitome of good posture. Place your feet hip-width apart and bend your knees slightly. Place your feet on the mat, bring your hips into a neutral position and lift your tailbone slightly.

Push the shoulder blades into the back and lift the top of the head to the sky.

2. Boom installation


The tree pose requires you to have the right posture to stay balanced. Place your left foot on the ground and make sure your shoulders are in line with your hips and your spine is straight. Lift the right foot and press the sole of the foot against the inside of the left thigh.

Now move your body upwards to make sure you are standing straight. Hold your hands in the center of your heart or lift them to heaven. Tip: Raise the top of your head to the sky and lower your shoulders to your back.

3. Cat-cow pose


To develop good posture, you need to know what a neutral posture is, and Cat Cow can help you do that. Standing on hands and knees, inhale and arch the back, then exhale and arch the back. Repeat this back and forth motion, bringing the spine back to the neutral position.

Pay attention to how you feel when you get up.

4. Standing pre-fold


Stretching the spine is a great way to start improving your posture. Keep your feet hip-width apart and bend your hips to lean forward. Place the hands on the floor or grasp the opposite elbows. Tip: If you turn your hips slightly inward, you will notice that space is created, which will lengthen your spine even more.

5. Dog face down


Strong, flexible muscles are a part of good posture, and the Dog Down can help you achieve this. From your hands and knees, stretch your legs and lift your hips back.

Press your hands to the floor and allow your neck to relax, lengthening your spine. Lean your heels on the floor to open the back of your legs. Tip: Breathe deeply, lower your navel to your spine and feel your whole body stretch.

6. Cobra equipment


Cobra helps you strengthen your back and improve your posture. Lie on your stomach with your hands under your shoulders, press down and lift your torso by pulling your shoulders and back back. Hold this pose for five breaths. Relax and repeat.

Tip: The more relief you can give your arms, the more your back will benefit.

7. Bow pose


Strengthen your back even more with the stoop position. While lying down, extend your arms back to wrap them around your ankles. As you inhale, lift your hips and torso off the floor. With each breath, lift your heels higher and move the front of your body off the ground.

8. Warrior I

Standing tall and proud like a warrior can only improve your confidence and attitude. Come out of the downward dog with your right foot between your palms and turn your back leg 45 degrees. Bend the right knee so the hip is parallel to the ground, lift it up and reach for the sky.

Lower the shoulder blades into the back, tilt the pelvis down slightly and pull the navel back. Hold this position for five breaths and then switch sides.

Incorporate all of these yoga postures into your practice regularly to improve your posture, prevent chronic back pain and feel more confident, lighter and stronger in your practice and your daily life. Keep your heads up, dear yogis!