8 Yoga Poses to Improve Body Posture


The way you maintain your body while you are standing, walking, sitting or sleeping influences the functioning of your body. Good body posture allows your body to function properly while a poor posture interrupts with different mechanisms going on in your body and puts unnecessary stress on your muscles and joints leading to stiffness and pain in a long run.  

Several health problems arise merely due to poor body posture which if ignored may lead to severe condition over the years. The consequences of poor body posture lead to improper blood circulation, frequent headaches, bad mood, carpal tunnel syndrome (tingling, numbness or weakness in the hand), constipation, joint pain, fatigue, low energy level, poor breathing etc.   

Surprised to know all the negative effects! Till now you might not have an idea about how important is it maintain a good body posture. But now that you know, ensure to maintain correct body posture all the time until it becomes a habit. Today we have brought for you 8 basic yoga postures which will guarantee excellent body posture.                                                   

Can yoga fix bad posture?

Yoga is excellent for improving your posture. When your body is placed in such a way that the back is erect, shoulders straight and comfortable, chin up, chest out, and stomach in, you are said to be in proper posture. The same as a horizontal plane

How long does it take for yoga to fix posture?

On performing yoga regularly, you can see the difference in your posture within 25- 30 days. However, some experts say it takes 3 to 8 weeks to do habitual yoga.

Can yoga straighten the spine?

Yoga may not treat the curves completely, but it helps build strong muscles. Healthy muscles can give a better alignment and reduce pain.

What is the right posture?

Standing straight and erect with the shoulders squared. Keeping the head aligned with the body. Being flat in the abdomen and having space between the elbows is the most accurate posture.

Important Note: Practice the following poses in the same sequence given below. It is best to practice empty stomach, early in the morning when the air is fresh and surroundings not disturbing. Second best time is evening, though there must be a gap of 5-6 hours after you have had your afternoon meal. Don’t overstretch your body, practice according to your capacity. Go slow and hold the pose for short duration if you are completely new to yoga.

Tadasana (Mountain Pose)

tadasana or Mountain Pose

The most basic aspect of a good body posture is standing correctly. Mountain Pose teaches you the alignment of your head, neck, shoulders, arms, chest, spine, buttocks and feet while you are standing. You become aware of every single part of your body when you practice Mountain Pose.

Click here to get the detailed article on Tadasana

(Cow Face Pose)

Gomukhasana (Cow Face Pose) meaning, steps, precautions and benefits

Expand your chest by locking your hands behind your back in Gomukhasana. This seated posture known as Cow face Pose stretches the shoulders and gives your chest the lift it needs. Practicing Gomukhasana increases the flexibility of shoulder joints reducing the general stiffness in neck and shoulder muscles. This pose can also potentially cure a frozen shoulder.                                                            Image Source

Find the steps to practice Gomukhasana (Cow Face Pose) here

Ustrasana (Camel Pose)

All three poses of Camel pose or Ustrasana

Move your body backward in Ustrasana in order to improve your body posture. Camel Pose will keep an eye on the alignment of your spine and shoulder. Practicing this pose realigns a rounded back and drooping shoulders. It offers other great health benefits as well, such as keeping the reproductive system healthy.                                 

Read all the benefits of Ustrasana here

Kandharasana (Bridge Pose)

third and final step of Setubandhasana or Bridge pose

Lift your spine in Bridge pose to keep it healthy. Just like Ustrasana, Kandharasana also corrects rounded shoulder and realigns the spine effectively. You will find it easier than Ustrasana. It is the kind of asana that you would want to practice every day due to its simplicity and the fun it adds to your practice.

Here is the detailed article on Kandharasana

Bhujangasana (Cobra Pose)

All three poses of Bhujangasana or Cobra Pose

Here comes the master of all foundational yoga poses. Bhujansana makes your spine strong like that of a Cobra. When you will practice it for the first time you will realize how weak your back muscles have become due to an unhealthy lifestyle. Take the least support of your arms and allow your back to make all the efforts to lift your body in Cobra Pose.

Check out the steps to practice Bhujangasana

Dhanurasana (Bow Pose)

All three poses of Dhanurasana or bow pose

Not so straight upper back? Try Dhanurasana! Bow Pose corrects hunched upper back.This yoga posture activates the muscles, ligaments and nerves. The spinal column is realigned reducing stiffness in the back. Dhanurasana also stimulates the functioning of several body organs improving overall health.                               

Read more about Dhanurasana here

Shashankasana (Child’s Pose)

Child pose or balasana

Now comes the time to simply relax after practicing above yoga poses. Shashankasana is an excellent yoga posture to relive all the stress from each and every vertebrae. It gives a very gentle stretch to the back muscles and strengthens them. You will love the calming effects of Child’s Pose on your mind and body.

Know more about Shashankasana

Supta Vajrasana (Sleeping Thunderbolt Pose)

Supta Vajrasana (Sleeping Thunderbolt Pose) meaning, steps, precautions and benefits

Stretch your shoulders and expand your chest by practicing Sleeping Thunderbolt Pose. Go directly into Supta Vajrasana from Shashankasana, as the base position for both of these yoga postures is Vajrasana. This yoga posture realigns rounded shoulders. Practice it to add more to your attractive looks.

Check out the precautions for Supta Vajrasana

After having done with all the poses, finish your yoga practice with Shashankasana.

The above-mentioned yoga poses come with multiple health benefits and that gives you a big reason to start practicing. Give your body the love and care it deserves.

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4 Responses to “8 Yoga Poses to Improve Body Posture”

  • Wow! How do I get that flexible?!!!!!!!!!!!!

    • That’s easy Shirin! Reaching the final position of a yoga posture takes time depending on hard it is and how strong or flexible are you naturally. Start with the easiest poses and do as much as you can (without straining your body) regularly. Gradually you will be able to do the final pose.

  • Very helpful in the morning. Love these poses. How long do you recommend holding each pose? Should i increase the amount of time held for any particular benefit?

    • Glad to hear that you like these poses.
      Actually, you don’t need to decide any particular time. Holding a pose for as long as you feel comfortable is the best duration for it.
      After completing your yoga practice you must feel energized, that’s an indication that you are practicing correctly. If you feel tired or drained, it means that you are overdoing it.Though a little bit muscular pain is fine as it goes away with regular practice. But if it is increasing constantly there is definitely something wrong with your practice.
      Conclusion: Hold for as long as you feel comfortable and practice regularly. That’s the best you can do for your body.

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