7 yoga poses to improve your posture

Everyone struggles with their posture. If you have back pain or droopy shoulders, you’re not alone.

Many of us tend to let our posture down, especially in our day and age when we are confined to our desks for hours on end.

In addition to strengthening your upper back and core, there are certain yoga poses you can practice regularly to help straighten your spine and improve your posture.


The best yoga poses to correct your posture

Here is the list of best yoga poses to improve posture. All of these poses have additional benefits, so it’s a good idea to practice them regularly.

1) High plank

It is an effective pose for strengthening your core and shoulders, thereby improving your posture.

Here’s how to do the high plank correctly:

  • Get down on your hands and feet. Make sure your palms are shoulder-width apart and stack your shoulders directly above them. Balance on your toes with your feet hip-width apart. Align your hips with your shoulders and feet.
  • Brace your core and make sure your back is straight. Push the ground with your palms for extra activation.
  • Hold this pose for 20 seconds. You can increase the duration of the hold as you progress.

2) Cobra Pose

This is a great pose for stretching the abs as well as the back. Here’s how to do the cobra pose correctly:

  • From a high plank position, drop your hips to the ground trying to get them to touch the floor. Flatten your feet on the floor with your toes pointed.
  • Straighten your shoulders and push them back, stretching your abs as the arch in your spine deepens. You can look up at the ceiling for a deeper stretch.
  • Hold this pose for 20 seconds. You can increase the duration of the hold as you progress.
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3) Cat Cow Stretch

This is often performed as a warm-up for upper body routines, as it stretches the shoulders and chest muscles, helping to improve posture.

Here’s how you do the cat cow stretch correctly:

  • Get on all fours on the floor. Make sure your palms are shoulder-width apart and stack your shoulders directly above them. Also keep your knees hip distance apart.
  • Round your back upwards and lean your head between your shoulders. Hold this pose for 10 seconds.
  • Bend your back towards the floor and push your shoulders back. Push your head back and look up at the ceiling. Hold this pose for 10 seconds.
  • You can alternate between these two poses for three rounds.
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4) Cow Face Pose

This yoga pose stretches the shoulders and triceps. Ideally, your fingers should meet behind your back. However, it does require some flexibility, so it’s okay if you can’t do it at first.

Here’s how you do the cow face correctly:

  • Sit on the ground. You can cross your legs in front of you, one knee over the other, bent at 90 degrees.
  • Raise your right arm above your head and bend it at the elbow, bringing your palm behind your back.
  • Bring your left arm behind your back and bend it so that your left palm meets the right.
  • Hold this pose for 20 seconds. Then switch arms. You can increase the duration of the hold as you progress.
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5) Bridge Pose

Often performed as a leg exercise, this yoga pose also stretches and strengthens the glutes.

Here’s how you do the bridge pose correctly:

  • Lie on the floor and bend your legs at your knees, pointing them towards the ceiling. Keep your feet hip-distance apart and your hands flat on either side of you.
  • Push your hips up while keeping your shoulders and feet firm on the floor. Align your hips with your knees and shoulders. Use your hands to steady yourself and push your knees out.
  • Hold this pose for 20 seconds. You can increase the duration of the hold as you progress.
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6) Camel pose

The camel pose is another great stretch for your abs and hip flexors. Here’s how to do it correctly:

  • Kneel on the floor. Make sure your knees are at hip height.
  • Slowly lean back and grab your ankles with your hands, allowing them to support the weight of your upper body.
  • Lower your head back so you can look at the ceiling.
  • Hold this pose for 20 seconds. You can increase the duration of the hold as you progress.
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7) Tiger Pose

This pose provides a contralateral stretch to the midsection. This not only improves posture, but also stability.

Here’s how you do the tiger pose correctly:

  • Get on all fours on the floor. Make sure your palms are shoulder-width apart and stack your shoulders directly above them. Also keep your knees hip distance apart.
  • Raise your left leg, pointing your foot toward the ceiling but keeping one elbow at your knee.
  • Extend your left arm back and grab your right ankle in your left hand. Make sure to stabilize yourself.
  • Hold this pose for 20 seconds. You can increase the duration of the hold as you progress.
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Try these yoga poses at home or even after a gym session three to four times a week and watch your posture slowly improve.

Remember, it may take some time, but it’s not impossible. That being said, make a conscious effort to sit up straight as you work.


Q. Do you suffer from postural problems?

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Edited by Rachel Syiemlieh

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