Yoga For Posture (5 Yoga Poses With Pictures)

Does your back hurt all the time, and now it is not just your mom who points out your hunched back and slouching? You’ve noticed it in those sneaky, candid pictures as well and now you want to work on it. Well, deciding to do something about it is a step in the right direction. And yoga for posture is the solution to your problem.

The most common reason for poor posture is spending long hours on your computer, reclining, and sitting without proper back support, or not focusing much on your posture. Not only does a poor posture harm your metabolism, but it also causes a myriad of mental and physical health problems. Sitting in poor postures for a prolonged period of time can eventually change the vertebrae alignment, leading to serious pains.

Yoga For Posture benefits

The Benefits Of Yoga For Posture

Yoga will not only help you turn this around but will also help your self-esteem as you stand taller, thinner, more confident, and ready to take on the world. Whether you are a beginner or a pro, doing yoga poses directed specifically to posture improvement consistently is bound to improve your posture and any pain.

Apart from yoga, mindfulness of your posture is also important. There is no point in doing yoga if you only practice its principles during your yoga class. For lifelong results, you need to add this to your lifestyle. You can start by ensuring you do not slouch down once you sit in your car after your yoga class.

Why Yoga For Posture Is Important

Yoga for posture improves your flexibility and mindfulness. From stress in your joints or muscles to the stress you suffer mentally, yoga will help reduce it. It will improve your core strength, and if your spine has gone out of alignment, it will help that too. Along with your back and overall posture, it will also assist you in shoulder and neck relief.

It is also good for your heart as yoga is known to lower blood pressure and increase blood flow, essential for people with a natural tendency for high blood pressure, heart disease or people who have had a stroke. People with a stronger back and a good posture feel healthier, happier, and more confident. They have higher energy levels and are less prone to depression and anxiety.

If your hunched posture gets prolonged, also called hyperkyphosis or a dowager’s hump, you are more prone to fractures, and as you grow older as you tend to lose balance. Hunched posture leads to breathing issues and shortness of breath too – making it uncomfortable to even perform everyday tasks. So, it is imperative to tackle these problems and start yoga!

5 Top Yoga Poses For Posture

Yoga has many types and methods to do it. It can get daunting to figure out where to start from. You can go to a yoga instructor and join regular classes, or you can simply practice it at home. As long as you are regular with your yoga sessions and poses, you’re good to go.

Find below the yoga poses ideal for posture.

Cat Cow Stretch

This pose is perfect for discovering the natural curve of your spine and putting your back in a reset mode. You should feel movements ripple from your spine up to your spine with your head being the first part you move.

Cat Cow Stretch

To perform this:

  • Get on all fours, facing the ground (like a cat, you could say)
  • Move your core inwards, reaching a flexion position (cat)
  • Going through the middle, move it outwards into extension (cow)


Plank Pose

The plank pose is a fantastic way to build core strength and reveal your weak areas. Even though it is not a heart opener, it is essential for building good posture. This pose will keep you standing tall.

Plank Pose

To perform this:

  • Get on all fours with your knees and elbows not touching the ground
  • Spread fingers wide and bring feet to a hip-width distance apart
  • Lift your hips in line with shoulders, do not sink them in
  • Press the floor with hands and keep all muscles active
  • Engagement of belly and work up this pose for a minute or two


Bow Pose

A classic and intense heart opener, the bow pose feels incredible for your back and chest, stretching them out. It would be best if you ensured that your body is properly warmed up for this pose though.

Bow Pose yoga

To perform this:

  • Lay on your belly and with your face resting in the mat, bring your palms to your sides
  • Bend your knees so your feet move near your head and reach back to grab your ankles
  • Knees should be kept at a hips-width distance and should not go wider
  • Inhaling, roll shoulders away from ears and lift your thigh and chest off the mat
  • In this position, breathe for a bit and release back down
  • Repeat this 2-3 times, and once done, return to a child’s pose to relax the spine


Cobra Pose

The cobra pose will stretch your back, improving your posture eventually with consistent practice. Particularly, it strengthens the arms while opening the upper back and shoulders.

Cobra Pose yoga

To perform this:

  • Lay on your belly and keep your hands directly beneath your shoulders
  • With fingers spread wide, press down evenly and life your head, neck and chest
  • Squeeze elbows to side body and tuck your chin in
  • Hold the pose for a few breaths
  • Release back into children pose after completion of rounds


Warrior Pose

As the name suggests, this pose makes you stand tall and fierce like a warrior. It opens the hips and strengthens your legs, promoting spinal alignment.

Warrior Pose yoga

To perform this:

  • Standing with your right foot forward, bend your knee into a lunge
  • Keep your foot facing forward in front of you
  • With your left leg behind you, turn your left heel 45 degrees
  • Raise your arms above your head, keeping shoulders pressed down
  • Squeeze shoulder blades together and downwards and lift your chin to the sight of your hands
  • Hold the pose and repeat on the other side

By incorporating these yoga poses into your daily routine, you can improve your posture and relieve yourself from any pains you might be feeling due to poor posture. These will help you stand tall and feel more confident, ultimately leading to a happier and healthier life. 

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