These five yoga poses for posture help open up tight areas and build strength where needed for improved posture.
Slouchy, sloppy posture has more to do with lack of strength in our core, our backs, our chests, our spines.
Practice throughout the day on small breaks, in the morning or before bed.
One. Cat Cow (Chakravakrasana)
Helps by aligning the natural curves of your spine and stretching the muscles in your back.
On your hands and knees, inhale, lift your head, relax your shoulders, gaze forward. (Cow)
While exhaling, round your spine, engage your abs, tuck your chin towards your chest and release your neck. (Cat)
Go from Cat to Cow for a count of 10 to 15.
Two. Bridge Pose (Setu Bandha Sarvangasana)
Opens up your chest and shoulders, strengthens your back.
Lie on your back with your knees bent, feet flat, hip-width apart, heels directly below your knees. Press your
On an inhale, press the back of your shoulders and your feet into the floor as you lift your hips upward.
Stay for 5 to 15 breathes, keeping head still.
Three. Plank Pose
Strengthens the core muscles of your upper body.
From floor, push up straight with arms perpendicular to the floor and shoulders directly over the wrists.
If new to plank pose, there are easier variations and I would suggest watching this video on plank pose for beginners.
Holding for one minute for beginners is great and effective.
Four. Eagle Pose (Garudasana)
Builds core abdominal strength for balance and posture.
Eagle Pose How to From Yoga Journal
Step 1: Stand in Tadasana. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.
Step 2: Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.
Step 3: Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.
Step 4: Stay for 15 to 30 seconds, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.
Five. Cobra Pose (Bhujangasana)
Opens up the back and shoulders, strengthens the spine.
Place palms flat on ground directly under your shoulders, bend elbos and hug them into your sides.
Look down and anchor your pubic bone to the floor.
Inhale while lifting your chest off the floor. Roll your shoulders back with elbows hugging your sides.
Hold for a count of five to ten. Repeat 2 – 3 times or more depending on ability.
Summary for Yoga Poses for Posture
Practicing yoga poses helps build balance and strength.
Strengthening your abdominals, your chest, your back helps improve your posture.
Yoga in general will help your posture. Taking a class may be helpful as well.
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