Bad posture is a major issue that many people struggle with. In society today it has become a major issue, due to the huge amount of time we spend bent over computers, tablets, or our phones. I’m sure we’re all guilty of slouching in an awkward position to make sure we get the best view when watching Netflix or when playing on the PlayStation.
Having good posture is so important because it helps to prevent you from getting any muscle or joint issues and can also make you look a little taller and thinner.
Yoga is a great way to help improve your posture, as well as strengthening your core and helping you to get nice, toned abs. This article will show you 11 yoga poses that are perfect for improving your posture and core strength.
#1 Tiger Pose
- Go down to the floor like you are on all fours
- Lift one arm up so it is straight in front of you, parallel to the floor
- Then, lift the leg opposite to that arm up, so it is straight behind you
Hold this for 10 seconds and then do the same on the other side.
- Lay down so you are flat on the floor, on your stomach
- Put your hands on the floor so they are shoulder width apart, and about chest level
- Then, push up with your hands, pushing your chest forward as you do so, and arching your head and neck back.
Hold this for 10 seconds, lower yourself down and then repeat.
#3 Seated Twist
- Sit on the floor with your legs straight out in front of you and your torso upright
- Take one leg, bend it and reach your foot over the opposite leg, resting your foot down on the floor so it is in line with the opposite knee
- Take your arm (on the side of the straight leg) and grab the calf of that same leg
- Push your elbow against the bent knee and twist your torso and head so it is facing fully to the side
Hold for 10 seconds and repeat on the other side.
#4 Shoulder Stand
This is a slightly more difficult one but is so good for your posture.
- Lie flat on the floor, on your back
- Then, lift your legs up in the air, keeping them straight
- Use your core to lift them, and bring your bum off the floor as you do so
- Use your hands to push lightly against your lower back to help keep your legs vertical in the air
- Your head and neck should be resting against the floor
Hold for 10 seconds, and then slowly bring your legs back down with control.
#5 Lunge Pose
- Go down to the floor so you are in a raised plank position
- Your hands should be flat on the ground, arms straight, legs straight and toes on the floor
- Bring one foot up so it is in line with your shoulders and bend your knee
- Keep the other leg straight
Hold here for 10 seconds, put the leg back and then repeat on the opposite side.
#6 Locust Pose
- Lay on your stomach
- Lift your legs and keep them suspended a few centimetres off the ground
- At the same time, with your arms down by your side, lift them up to about the same level off the ground as your legs
- You should also lift your head up off the ground at the same time
Hold for 8 seconds, lower your body and then repeat.
#7 Cat Pose
The cat pose actually consists of two different positions.
Firstly, you have a happy cat post.
- Bend down to the floor and put your hands down so you are on all fours
- Arch your back down, pushing your belly towards the floor
- Your head should be up in the air with your bum sticking out.
Then you have an angry cat pose.
- Go down to all fours again
- Arch your back up towards the ceiling
- Tuck your head in towards your chest whilst squeezing your bum in too
You should go from one pose to the other, holding each one for about 8 seconds.
#8 Wide Legged Bend
Stand upright with your feet very far apart and wide. Then, bend down with your torso without bending your knees, keeping your back straight, and grab your ankles with your hands. Hold this for about 10 seconds, come back up to stand upright and then repeat.
#9 Wheel Pose
This one is fairly difficult, but it really stretches out your back muscles.
- Lie down flat on your back
- Bend your knees and keep your feet flat on the floor
- Reach your arms behind you and splay your hands so they are flat on the floor with your fingers pointing away from you
- Push up on your feet and hands, arching your back so you are pointing your stomach towards the sky. You should make a position that looks a little like a bridge
Hold for as long as you can and then come back down to the floor carefully.
#10 Cow Face
Don’t worry, this isn’t just some mean insult. Cow face is a pose that is great for your posture.
Sit with your legs crossed on the floor, and your back upright. Try and make sure you are sitting so each foot is resting on the opposite thigh. Then, put one arm up and around the back of your shoulder (on the same side as the arm you are moving) and try to brush the centre of your back with your fingertips.
It should be going in a slight diagonal direction. Then, take your other hand and put it behind you and try to hold your other hand.
Your arms should then be in a joint grip behind you, going in a diagonal direction.
Sit like this for about 10 seconds, and then switch your arms around to do the same on the other side.
#11 Downward Dog
- Go down to the floor on all fours
- Your feet and hands should be flat on the floor
- Your arms and legs should be completely straight
- Push your bum up in the air, with your torso and head angled downwards towards the floor
Downward Dog Benefits
Downward dog relieves stress and depression by calming the brain. It energizes your body and strengthens your shoulders, hamstrings, calves and arches. Relieves the menopausal symptoms and menstrual discomfort.
It prevents osteoporosis and strengthens arms and legs.