10 Yoga Poses For Better Posture
How yoga can help alleviate back pain and correct posture
So many of us live sedentary lifestyles, constantly hunched over at a desk or looking at our phones. Most of us will at some point develop some postural issues due to the weak and neglected muscles in our back. However, this doesn’t mean we have to just accept it as fact. Daily movement can help to fix postural issues and of course improve our general wellbeing. So here’s 10 yoga asanas that do just that…
Mountain Pose (Tadasana)
One of the core standing poses of yoga and a great one for lengthening the spine. It works to ground you into the mat, brings your awareness to the spine from the tailbone all the way up to the crown of the head. It may seem like an “easy” pose, but spending a few breaths here with the focus being on drawing your spine long - you will soon feel the power of such a simple pose.
2. Chair Pose (Utkatasana)
More challenging that the last, but another great pose to bring your attention to the length of your spine, as your hips go back and chest stays looking forward - it’s a great pose to test your strength and stability.
3. Forward Fold (Uttanasana)
You might of spotted a running theme now, the postures that work to lengthen the spine help to iron out any knots or hunches we create during our day to day. A standing forward fold is best for this, whether it be wide leg or legs closed - either has the same effect. Just remember to keep hips high as you fold.
4. Downward Facing Dog (Adho Mukha Svanasana)
A lot of people find this pose challenging, but often the poses we find challenging are trying to tell us something. As the entire back of the body lengthens during this pose from ankles to wrists - we can feel the spine decompressing and it can do WONDERS to our overall stance.
5. Cobra Pose (Bhujangasana)
Moving away from the spine lengthening postures for a moment, now we will look at back bends. Cobra is a great pose for working on the back muscles that are often neglected in our sedentary lifestyles. Particularly the upper back muscles, these are the ones that help keep us standing upright.
6. Cat/Cow Pose (Bitilasana/Marjaryasana)
These two poses are always to be practiced together as they work to mobilise the spine. Arching and rounding the spine offers a spinal massage but also activates the intrinsic muscles deep within. Whether it’s standing, seated, or on all fours - these two poses are a MUST for anyone wanting to improve back mobility.
7. Bow Pose (Dhanurasana)
A more intense back bend which comes with more benefits for strengthening your back muscles. This pose is a challenge, but practiced for a few breaths during your practice can overtime improve your strength in the back of the body.
8. Camel Pose (Ustrasana)
Again, another intense backbend but a great strengthening posture for the upper and middle back. It works to completely reverse the posture we often find ourselves in during the day. This pose is not for beginners, start with smaller backbends first like Sphinx and Cobra before attempting Camel.
9. Childs Pose (Balasana)
This relaxing pose is great at lengthening and decompressing the spine. Personally - I love to practice this pose whilst hugging a bolster or pillow to receive a more relaxing style stretch.
10. Fish Pose (Matsyasana)
Supported fish is the best way to start incorporating this pose into your practice. Using blocks or bolsters to help open the heart space and melt the shoulders away. This pose eases tension in the upper body and once again works to correct the poor posture we adopt day to day
Hope this post helps! 🩷
