Yoga for bad posture:


Yoga is an intense spiritual and physical practice that brings a wide variety of benefits to one’s daily life. One of them is that yoga helps in improving your posture.

Yoga for bad posture

Maintaining a good posture throughout the day comes with its numerous benefits as well:

  • Better digestion

 The mechanical component of digestion is the posture. Through a bad posture, you are actively compressing vital organs, which normally require good alignment and aren’t going to do their job well otherwise. A good posture keeps the ribcage in a proper position and takes a lot of pressure off the organs that belong to the digestive system.

  • Helps in breathing

 In an upright position, lung capacity increases. The lungs have more space to expand which will ultimately result in more soothing, comfortable breathing.

  • Reduces muscle tension

 A bad posture puts a strain on the shoulders and the upper back. In proper alignment, the joints and ligaments are less prone to chronic overuse. A good posture helps alleviate tightness in the weakened muscles of the back area. 

  • Increases energy levels

 A good posture allows the muscles to do what they’re supposed to do with minimal effort, which will reduce fatigue and increase your energy levels.

  • Improves concentration

 Adopting an upright position while sitting is a great way to improve focus and become more productive.

  • Enhances your image

 I think we all agree that a good posture is physically more appealing. It increases your body awareness and it makes you feel more attractive and confident, which leads me to the next bullet.

  • Increases self-confidence

 A good posture gives you more confidence in yourself: in your own body, in your own abilities, and in your own thoughts. Studies have shown that posture can heavily influence the emotional state. A bad posture is often associated with anxiety, fear, and depression.

Bottom line is that posture is a key element in changing your life for the better. Each day is a new opportunity to improve yourself. Take it. And make the most of it.

The physical posture influences your emotional state. So if you’re opening things up physically, then emotionally, life starts to become more spacious and free as well.

I have put up a list of eight yoga poses that work best towards achieving a better posture. Whether you’re a beginner in yoga or an advanced practitioner, these yoga poses are perfectly suited for you.

I dare you to try them right now while reading the article. But make sure you’re reading the instructions carefully! And have fun while at it! 🙂



Downward facing dog deeply stretches your hamstrings, shoulders, calves, hands, and spine while building strength in your arms, shoulders, and legs.

Bring your body into an “A” shape. 

Press the floor away from you as you lift through your pelvis. As you lengthen the spine, lift your sit bones up toward the ceiling. Draw your chest toward your thighs as you continue to press the mat away from you, lengthening your spine.

Jess Rose, DoYouYoga


Cobra pose is a beginning backbend that is best knows for its ability to increase the flexibility of the spine.

Come on your belly and place your hands underneath your shoulders, press down through your feet and lift your head and chest off the floor. 

Draw your shoulders back, opening up the heart area. Focus on keeping your shoulders away from your ears.

Jess Rose, DoYouYoga


Child’s pose is a very relaxing pose, designed to increase mobility and decrease stiffness acquired in our day to day life. 

It is one of the best poses for relieving lower back pain.

Spread your knees wide apart and keep your big toes touching. Place your buttocks on your heels and fold forward allowing your forehead to reach the floor. Extend arms in front of you or tuck them behind. Breathe.

Jess Rose, DoYouYoga


Locust pose increases strength and flexibility throughout the entire back of the body. Working the upper back muscles improves posture and helps relieve stress and fatigue caused by slouching forward. 

Lie on your belly with your forehead on the mat, arms facing back. Lift your head, chest, and arms first and then lift your legs toward the ceiling and imagine yourself flying, flowing through the air. 

Your weight should be on the lower ribs, belly, and pelvis.

Jess Rose, DoYouYoga


Camel pose stretches the front of the body. It improves spinal flexibility, while also strengthening the back muscles and improving posture.

Come on your knees and place your hands on your lower back with the fingers facing to the floor. Lean back. 

If you want to take it a step further, place your hands on the heels, one hand at a time. 

When releasing, your head should come up last.

Jess Rose, DoYouYoga


Cow Pose | Jess Rose, DoYouYoga

Cat Pose | Jess Rose, DoYouYoga

Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine

This sequence also helps to develop postural awareness and balance throughout the body. It brings the spine into correct alignment and can help prevent back pain when practiced regularly.

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

Inhale into cow pose, reach up through your sit bones, lift your chin and chest, drop your belly, and gaze up toward the sky.

Exhale into cat pose, draw the belly into your spine and round your back toward the ceiling.

Repeat for as long as it’s comfortable.


Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the neck, the thighs, and the hip flexors.

Come on your back with your knees bent and feet on the floor. Extend your arms, palms flat. Press your feet and arms firmly into the floor and lift your hips to the sky. Press your weight evenly across all four corners of both feet.

Jess Rose, DoYouYoga

Eager to start a yoga practice? Here are my best tips on how to start yoga. 

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Disclaimer: The images in this article originate from DoYouYoga’s 30-day yoga challenge with Jess Rose. For more information please head over to their website.

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4 months ago


4 months ago

These are great poses! I did some of these for my sciatica therapy years ago and they helped.