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November 12, 2020 7 min read

Bad posture develops over time with many factors contributing to one’s bad posture. Staying in one position for very long can affect your posture so you might be staying in one posture for too long.

One example is sitting too long, this can easily contribute to bad posture.

Wrong posture can lead to serious problems.

Some of the problem issues that can arise include upper back pain, lower back pain, a weakening of muscles, digestion issues and curvature of the spine.

You can improve your posture with simple yoga poses for correcting bad posture! 

They will help you correct your bad posture, relieve the pain and strengthen your muscles.

10 Yoga Poses For Correcting Bad Posture

After a long day stuck in one position, these yoga poses are a good stretch for your muscles and limbs to loosen up.

Decide for yourself from the list which works well for you. You can do all the yoga poses to do a whole body stretch. Or, you might feel one or two is perfect enough in helping you the most in fixing your posture! Try for a few seconds until you can hold the pose longer, usually 30 seconds will suffice to develop this habit of stretching.

Fish Pose (Matsyasana)

The Fish Pose is an amazing pose to do at night before bed or perhaps after a long drive in the car.

Try lying down on the floor with your back resting on the floor. Start by bending your knees and lifting your pelvis just slightly off the floor and place your hands under your buttocks with the palms facing downward.

You may position your buttocks on your hands while keeping your forearms and elbows close to the sides of your torso. Following with a deep breath and press your forearms and elbows firmly against the ground.

While doing that, you will also need to press your scapula into your back. Lift your upper torso and head until they are away from the floor. Arch your back and lift your chest as much as possible.

At this point, you can now release your head back onto the floor, so the back of your head will rest on the floor. Your head should feel only a minimal amount of weight.

You can either straighten your knees or remain bent. If you choose the former, you will need to apply pressure on your heels against the floor.

Hold this pose for at least 1 minute if possible, or you can work up to this safely and more comfortably over time..

Tip: If you feel any discomfort or straining in your neck, feel free to lower your chest a little toward the floor or you can place support such as folded blanket, pillow or yoga block under both your back and head.

Bridge Pose (Setu Bandha Sarvangasana)

The Bridge Pose is a yoga pose to stretch the chest, the neck, and the spine. the bridge pose helps to alleviate any stresses in your body and helps calm your mind.

Lay down on your back and place your palms facing down at the sides. Breathe in and try bending your knees and moving your heels close to your buttocks.

Now exhale and press the soles of your feet and arms against the floor. Push your hip upwards and at the same time keep your buttocks firm. Grip your hands underneath and stretch your arms to stay on top of your shoulders.

Your knees should be directly in line with your heels and your shoulder blades should be firm against your back.

Try to hold this pose for 30 seconds if you can.

Tip: To challenge yourself more, you may push your hips further upwards or adjust your heels by pushing up with the front of your feet. Make sure you are  comfortable!

Bow Pose (Dhanurasana)

Warm up before you try this yoga pose. Your back and chest will feel amazing after you do this pose!

To begin, lay down on your belly with your hands at the sides. Remember to take a deep breath, bend your knees and move your heels towards your buttocks and grasp both ankles with each hand. Your knees should stay apart as wide as your hip width.

Now exhale and pull your chest and thighs up away from the floor. Hold for 30 seconds if possible and gradually try to lift your thighs higher and squeeze your shoulder blades securely against your back. Keep looking forward and try to keep your shoulders as far away from your ears as possible. The bow yoga pose is the perfect pose to open up your heart chakra and let that positive energy flow!

Roll the tops of the shoulders away from your ears. You can keep your gaze forward.

Cow Face Pose (Gomukhasana)

Cow face yoga pose

The cow face yoga pose is great for correcting bad posture and can be done whether you're at home and can grab some floor space or sitting in your office chair. Just have both feet grounded on the floor.

Take your right arm and bend it so that your fingers are reaching down towards the middle of your back. Next, use your left arm to reach behind your back to try and touch the fingers on your right arm. If you cannot touch, you may try using a yoga towel or a yoga strap to link the fingers on both hands.

Breath in deeply, lift your chest and hold for 30 seconds and then try the other side by bending the left arm, reaching behind your back and extending your right arm behind to try and touch the left arm. Again, if you cannot reach, use a yoga towel or yoga strap to link the two hands.

Cobra Pose (Bhujangasana)

To do the cobra pose, lay flat on your stomach and stretch your legs straight back so that the toes of your feel are resting on the floor. Then move your hands below your shoulders and begin to lift your head and neck slowly off the floor, followed by your chest. Try to keep your shoulder blades pushing back and your ribs pushing forward with your chin tucking towards your chest. Try for 30 seconds but be careful not to strain.

The cobra pose is another great yoga pose for the upper back and shoulders while allowing positive energy to flow through your heart!

Camel Pose (Ustrasana)

camel pose

Try this easy camel pose by kneeling on your mat and keeping your knees apart as wide as your hips. Your toes should be tucked under. Place your hands on the back of the pelvis area.

Very gently push your hips forward and flex your should blades back towards your spine, breath in, then you can tilt your body to one side to place one hand on your foot, lift your chest, hold for 30 seconds and then breathe out and return back to neutral. Then do the same for the other hand. This is a beginner friendly stretch letting your heart fill with love and energy while helping you to correct bad posture.

Once you feel confident, you can begin to lean back and touch your feet with both hands at the same time!

Plank Pose (Phalakasana)

Bad posture is linked to having a core that is weak. So The Plank Pose is instrumental in helping to build core strength.

To begin, put your body in a table-top position on the floor. Press your hands against the floor with fingers spread and lift your knees up to straighten your legs. Hold this for 30 seconds. Keep your hips and shoulders in line and if you can, tighten your abdomen for added strength building. You will build up strength in no time which will help to improve bad posture.

Downward Facing Dog (Adho Mukha Svanasana)

 

The downward facing dog pose is good for strengthening the core, arms and legs and stretches the chest, shoulders and back.

To do this, simply get on your knees on your mat, place your hands shoulder width apart ahead of you, breath in, lift your body up while straightening your knees. Keep your head straight between your shoulder blades and looking at your feet. Try to flex your shoulder blades towards your spine. Breathe out, relax to neutral and try again. Start slow, and work up to holding for a minute or so, whatever is comfortable for you.

The downward-facing dog is a terrific pose for correcting bad posture.

Wide-Legged Forward Fold (Prasarita Padottanasana)

The Wide-Legged Forward Fold yoga pose is very helpful to help lengthen the spinal column.  You can aim to hold this position for 30 seconds.

Stand with your feet spread to your hips. Place both arms behind your back and link a couple of fingers, breathe in and look upwards to elongate your neck. Try to bring the palms of your hands close to each other and then exhale and bend forward while trying to keep your palms together.

You may also use a yoga towel or yoga strap between your hands to link them if you find this challenging to do at first.

Warrior I Pose (Virabhadrasana I)

 

The Warrior 1 pose is helpful to correct bad posture, but also it is good to help achieve a positive strong mind which is also a big part of standing tall with good posture.

On your mat, stand with feet should width apart, step forward with one foot, breath in, your back foot should be pointing outward. Bend your front knee as much as you can so that it feels comfortable, until your thigh is parallel to the floor.

Next, have both arms reach up and away from your chest so your core is stretching. Tilt your shoulders back towards your spine, tense your abs if you can and look up. See if you can hold this yoga pose for 30 seconds. Then breath out and relax in neutral. Try the alternate foot forward. You will get better and better at this with practice! 

New habits can be learned to correct bad posture, they just involve adapting to change and practising to get better and better at them. Your core is important to your well being as a whole, so maintaining core strength is beneficial for correcting bad posture and correcting negative thoughts by giving you confidence and helping you achieve better posture.

Some yoga poses can be adapted depending on skill level so be sure and try them for the benefits yoga gives you for overall health Yoga exercises can help prevent bad posture, but can also improve bad posture with regular practise.