5 Yoga Poses For Better Posture
Our modern way of life has a lot of perks (hello Netflix and Doordash!), but unfortunately it comes with a lot of drawbacks too. The sedentary nature of our lifestyles wreaks havoc on our skeletal and muscular systems which were evolved to be constantly in motion. So much time spent hunching over our laptops, looking down at devices, and lounging on the couch are just a few of the culprits that cause poor posture, tension, and discomfort in the body.
“Because yoga is extremely opening and lengthening for the entire body, it counteracts a lot of the compression that happens in our necks, backs, hips and shoulders that so often results from sedentary lifestyles.”
While it’s unlikely that humans will ever go back to the days of running from lions and chasing down gazelles, yoga offers an excellent way to combat these modern woes. Because yoga is extremely opening and lengthening for the entire body, it counteracts a lot of the compression that happens in our necks, backs, hips and shoulders that so often results from sedentary lifestyles. Not only does this relieve pain and tension, it can also improve posture over time.
Here are 5 yoga poses for better posture:
1. Garudasana (Eagle Pose)
Garudasana, aka Eagle Pose is an intermediate balancing pose that opens the back and shoulders while also strengthening the legs and hips. When done correctly, you’ll feel a deep stretch in your deltoid, rhomboid, and trapezius muscles – all of which shorten and cause bad posture when not regularly exercised. To modify this pose for beginners, just focus on the arm wrap while seated in a chair.
2. Ustrasana (Camel Pose)
Ustrasana, aka Camel Pose, is an intermediate backbend and intense chest opener. Stretching both the back and front of the body is crucial in combating bad posture. Often when we are hunched over, our chest muscles will shorten over time, making it difficult or uncomfortable to stand up straight. Camel Pose stretches the chest and shoulders simultaneously, making it an excellent pose for correcting slouching. If you are not comfortable with backbends, try Bow Pose and Half Bow Pose instead.
3. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Ardha Matsyendrasana, aka Half Lord of the Fishes Pose, is a seated spinal twist that uses opposing resistances to work the neck, shoulders, back and hips simultaneously. Your hips are twisting one direction while your back and neck are twisting in another, resulting in a deep, restorative stretch for the entire upper body that elongates the neck and torso.
4. Prasarita Padottanasana C (Wide Legged Forward Bend C)
Prasarita Padottanasana C, aka Wide Legged Forward Bend C, is a deep forward fold that not only stretches the hips and hamstrings but also opens up the chest and shoulders. As an inversion, it also elongates and decompresses the neck and spine If your shoulders are extremely flexible and you’re up for a challenge, try doing a variation of this pose with Reverse Prayer Hands.
5. Uttana Shishosana (Extended Puppy Pose)
Uttana Shishosana, aka Extended Puppy Pose, is a backbend, forward fold, shoulder and chest opener all in one. It’s an incredibly effective stretch for combating slouched shoulders that should be done daily for anyone who works at a desk. For a beginner modification, stand several feet away from a table, place your hands on the table top, and drop your chest towards the ground. Hands should be shoulder width apart and feet hip width apart. You can even do this at your desk throughout your day!
If improving your posture has always been a goal of yours, we have several flexibility and posture-focused programs that can help you along your journey. Our Yoga For Better Posture and Neck and Shoulder Stretches are great starting points.
