Standing Tall: Achieving Better Posture with Yoga


Yoga cultivates better posture by strengthening core muscles and promoting body awareness. With regular practice, you'll stand taller, aligning your spine for improved balance, comfort, and confidence in daily activities.

Better posture is not just about standing up straight; it's about aligning your body in a way that supports overall health and well-being. Yoga helps to correct posture by targeting specific muscle groups, particularly those in the core, back, and shoulders, which play a crucial role in maintaining proper alignment.


better posture

5 Yoga Poses to Improve Your Posture :

1.Adho Mukha Svanasana ( Downward-Facing Dog ) : 

  1. Start on your hands and knees in a tabletop position. 

  2. Stretch your legs back to come into Plank Pose briefly, then lift your hips upward while pressing into your hands. Your body should resemble an inverted V. 

  3. Keep your head in a neutral position, with your ears in line with your biceps.

  4. Bend your knees slightly to keep tension out of your lower back, and focus on maintaining equal pressure between your hands and feet.

  5. Hold for three to five breaths.



Downward-Facing Dog



2.Paripurna Navasana ( Boat Pose ) :

  1. Sit on the floor with your knees bent and your feet about hip-width distance apart. 

  2. Focus on bringing your shoulder blades toward one another and down your back, which will give you greater expansion in your chest.

  3. From here, tip backward a few inches while keeping your shoulders relaxed. Lift your feet up from the mat.

  4. Position your shins parallel to the floor, balancing on your tailbone.

  5. Lift your arms up alongside your body with your palms facing in toward your thighs. Make sure you're not rounding your back.

  6. Hold for three to five breaths.


boat pose




3.Salamba Bhujangasana ( Sphinx Pose ) :

  1. Come onto your belly with your legs extended behind you. Place your forehead on the mat. 

  2. Slowly bring your arms in toward your body and in front of you. Your elbows should be bent and in line with your shoulders.

  3. Lift your chest and head away from the mat so that you're in a backbend with your forearms acting as support.

  4. Hold for three to five breaths.

Sphinx Pose




4.Marjaryasana or Bitilasana ( Cat Pose or Cow Pose ) :

  1. Start in a tabletop position with your shoulders over your wrists and your hips over your knees.

  2. Take a slow inhale, and on the exhale, round your spine and drop your head toward the floor to come into Cat Pose. 

  3. Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for Cow Pose.

  4. Continue to flow between these two poses for a few breath cycles.

cow pose





5.Plank Pose : 

  1. Start in a tabletop position, with your knees under your hips and your hands flat on the floor directly underneath your shoulders.

  2. Lift your knees off the floor and extend your legs out behind you. 

  3. Like a plank of wood, your body should be in one straight line.

  4. It's easy to move out of alignment in this pose as you start to get tired; pay attention to whether your hips start dropping toward the mat or rising up, and adjust accordingly. 

  5. Hold the pose for three to five breaths. For a challenge, try to increase the time you stay in the posture.

    6. plank pose