Whether it’s because we’re stuck sitting at a desk for hours on end, suffering from a bit of muscle strength imbalance, fatigue or tension, in a constant fight against gravity or simply carrying the weight of the world on our shoulders, many of us experience bad posture.

Often, our poor stance (which usually comes in the shape of a slumped spine or hunched, rounded shoulders) can be corrected simply by making a conscious effort to ditch bad habits and sit or stand a little ‘straighter.’

But sometimes, improving our posture takes a little more work — like rolling out your mat and focusing on some sweet, mindful movement.

Yes — our beloved friend yoga has indeed been proven to help improve posture by helping to increase body awareness, strengthen the core and lengthen the spine.


Here are some effective yoga poses you should implement into your practice to create better alignment for your body and help prevent (and correct) bad posture: 


Bridge Pose

Lie with your spine and feet on the floor, knees bent upwards and heels as close as possible to your sitting bone. Exhale, pressing your feet and arms into the floor and lifting your buttocks off the floor.

Keeping your thighs and feet parallel, clasp your hands below your pelvis and extend your arms so you remain on the tops of your shoulders.

Keep your knees directly over your heels and push them forward, away from your hips.

Exhale and release, slowly returning your spine to the mat.


Mountain Pose

This one may look like you’re just standing there, but it’s actually an incredibly active and powerful pose.

In a standing position, bring your feet together or hip-width apart.  Feel your weight evenly balanced through the bottom of each foot. Lift your toes up, spread them apart, and return them to the mat.

Tuck your tailbone slightly under and keep your legs straight — without locking your knees back.

Inhale and lift out from your waist, elongate your torso and pull the crown of your head up to the ceiling. Feel your spine lengthen and straighten.

Keep your arms straight, fingers extended, and triceps firm. Allow your inner arms to rotate slightly outward.

Exhale and drop your shoulders down as your fingers reach toward the floor. With each exhalation, feel your spine lengthening.


Cobra Pose

Lie face down with your legs stretched out and the tops of your feet on the floor. Place your hands on the mat, under your shoulders and press the tops of your feet, your thighs and hips into the floor.

Inhale, straighten your arms and lift your chest off the mat. Press your shoulder blades together and lift through the top of your sternum.


Child Pose

Ah, this one feels oh so good.

Rest on your knees with your arms overhead and palms facing one another. Exhale, slowly bending your body forward and taking your tailbone to your heels.

Stretch your arms out on the mat in front of your and place your forehead on the floor. Inhale and enjoy the sensation of your spine stretching into its rightful position.


What are some of the ways you work on your posture? Share with us in the comments below!

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Articles written by our internal Daily Guru writers, who are certified & qualified growth & development professionals.