I am sure you’re well that bad posture can have a really damaging effect on your back, so I am not going to remind you of that again…but what I want to bring to your notice are these other very common and overlooked problems because of bad posture:
- Poor digestion
- Poor blood circulation
- Teeth grinding
- Change in the curvature of the spine permanently
These are just a few of the many many negative consequences of bad posture. After I started having poor digestion and fatigue because of bad posture I knew that I had to look for an easy and safe solution soon else it could lead to more serious issues.
And so, I started following these 7 yoga poses to correct my posture and after trying it and see it work wonders for me, I collated this list.
I selected these 7 yoga poses as they range from simple to intermediary levels to better align your spine and improve your posture naturally –
1. Shoulder stand
The shoulder stand is also called the ‘queen of asanas’ because it’s a much more stable and easy pose than other inversion poses like a headstand or a handstand. The position of your body in the shoulder stand pose really helps stretch your shoulders and neck. And stronger shoulders and neck is the basic ingredient to being able to sit/stand/work in the correct posture for long hours.
The shoulder stand pose also helps lower fatigue and calm your mind.
How to do
- Start by lying down flat on your back with your legs together and extended long. Place your arms on either side and remain relaxed.
- Now take a deep breath in and as you slowly exhale raise your arms straight up and point them toward the ceiling. Be sure to keep your back, neck, and arms resting on the ground/mat.
- Now that you’re sort of in an L shaped pose, take 2-3 deep breaths in this position.
- Keeping both your arms firmly straight and stuck to the ground, let your legs fall back behind you in a way that your knees are almost above your head.
- Slowly, with deep breaths, push your legs even further and touch them on the ground behind your neck. While doing this clasp your fingers but make sure your arms remain straight and stuck to the ground.
- While you’re in the plow pose, take 3 deep breaths.
- After that slowly raise your legs upward, pointing to the ceiling, and simultaneously raise your back off the ground and only let your shoulders, neck, and head be touching on the ground.
- Use your hands to hold your waist/buttocks as a way of support.
- Hold this post for about 3-4 deep breaths.
- For releasing out of this pose, slowly and gently bring your back down, then your buttocks, then your legs.
2. Cow face pose
The cow face pose or the hands behind the back pose is a great pose for beginners wanting to get rid of neck pain or tight shoulders. This poses also deep stretches your shoulders, chest, and upper body which helps in strengthening your spine to support a good posture.
How to do
You can do this pose sitting/standing the only requirement is you maintain an upright posture. However, I do recommend doing it in a sitting position because:
- From the flow of exercise number 4. which was done while standing, doing this in a sitting position will give your body a more wholistic stretch.
- In the sitting position, you have the added advantage of stretching your knees and thighs too.
The steps to get going with this pose are –
- After you are sitting or standing upright, interlock your hands behind your back, taking your right arm from above your right shoulder and your left arm from below your left shoulder, as demonstrated below.
- You may not be able to interlock your hands completely, so try to ease the pose day-by-day in this way:
- Touch the fingers of both hands behind your back (Try for 6 days)
- Interlock the tips of your fingers behind your back (Try for 9 days)
- Clasp both your palms completely
- Hold the pose for 5-6 seconds with your right arm from above and left arm from below, then hold the pose for 5-6 seconds with your left arm above and your right arm below.
3. Tree pose
After the shoulder stand and co face pose, the tree pose is an easy pose to release any tension that your muscles may go through. The main advantage of this pose is that it places your body into the right balanced posture.
This balance helps your body get more comfortable with the correct and natural position of your spine so that you can hold a correct posture while sitting/standing/working at other times too.
How to do
- This is a standing pose, so stand up straight and firmly ground your feet and align your shoulders with your hips. This way your body will be in a straight position and your spine will be in a naturally comfortable and healthy position.
- Next, lift your right foot and place the sole of your right foot on your left inner thigh. It would look like you have made a triangle with the right foot.
- Next, join the palms of your hands together in front of your chest or raise them p straight pointing toward the ceiling/sky.
- Hold this position for 4-5 deep breaths and repeat with the right leg firmly down and your left leg folded.
4. Cat cow pose
The next pose – camel cow pose, will really stretch your spine and back muscles. Therefore, this cat-cow pose is like a gentle pose between the third and fifth one to get your spine ready for the flexibility coming and stimulate the abdominal organs.
An added advantage of this pose that will really help alleviate stress and tension is that it opens up your chest making your breathing deeper and slower. Therefore, your body will feel much calmer and blood circulation will keep away fatigue and moodiness when practiced regularly.
How to do
- Start by bending and sitting in a dog position on all your fours, which would mean both your wrists and both your knees. Make sure your knees are hip-width apart and your arms are shoulder-width apart.
- First, we start with the cow pose – Take a deep breath in and curve your back inward as shown in the first part of the demonstration below.
- Hold this pose for 2 deep breaths.
- Next, we move into the cat pose – Take a deep breath in and curve your back outward as shown in the second part of the demonstration below.
- Hold this pose for 2 deep breaths.
- After that inhale and get into the cow pose, then exhale and get into the cat pose, then inhale again and get into the cow pose, and exhale again and get into the cat pose. Repeat this for 3 inhales and 3 exhales.
5. Camel cow pose
This is a deep and strong back-bending pose that will really undo the hunching that your spine goes through when you sit and work on your computer/desk for a long number of hours. It opens up the streams to your heart, throat, and shoulders. This opening up not only makes them stronger, but it also reverses any damage that may have happened to your spine because of hunching.
How to do
- Sit with your knees bent, back straight, palms on your knees, and buttocks touching the heels of your feet.
- Now lift your buttocks up from the heels of your feet and let the lower half of your legs remain on the ground, but the rest of your body straight up.
- Now take a deep breath in and try to take your arms behind and hold your ankles with your palms while bending your back and neck backward.
- Make sure you are gazing toward the sky/ceiling while doing this.
- Hold this pose for 3 deep breaths and slowly get your back back into normal position and your buttocks resting down on the heels of your feet.
6. Standing forward bending pose
The standing forward bending pose lets your neck and head muscles relax completely. I also tried to add a few side-to-side movements while doing it then any kind of strenuous tension from my shoulders and neck was just instantly released.
How to do
- Stand up straight with your feet placed hip-length apart.
- Bend your upper body forward while freely allowing your arms to reach closer to the ground. If this position feels too strenuous, try to bend your knees a little to make sure that the pose gives you relief and not strain.
- Finally, bend your upper body completely down, with your palm facing flat on the ground, and your chin tucked into your chest.
- While doing this make sure to keep your head and neck free and relaxed.
- Try to gently move your head side-to-side and front-to-back, while making gentle circles to release tension from your shoulders and neck.
- Stay in this position for 1 minute, and repeat 3 times a day, 3 days a week.
7. Seated twist
There are multiple kinds of seated twist yoga poses. However, the one that really worked for me, made my body and posture better was the basic twisted pose.
Being the last pose, it has to be comfortable and easy for your body, which it definitely is. It really relieves tension from bad postures that may have occurred in your pelvis, shoulders, and joints. So it makes sure that you can avoid joint pain, digestion problems, and arthritis-related problems because of your past bad postures.
How to do
- You can start by sitting with your legs stretched forward, back upright, and arms relaxed beside you.
- Next, you take your right knee and bend it and place your right foot on the left of your left thigh. At the same time, you keep your left foot stretched out as was from step 1.
- Turn your torso part toward the right side and place your right hand behind your right buttock as a way of support. Simultaneously place your left palm on your right knee and try to stretch the knee more toward the left, while stretching your torso more toward the right.
Yoga not only offers great relief for pain, but it is also effective as a preventive cure for the future. To learn more about the yoga and its benefits, check out our FREE Yoga Guide For Beginners.
If you also feel like your posture is not the real problem but its a specific body part, then check out our specific articles on the following to make sure that you get the right solution as per your needs:
Just getting yourself onto the mat is more than half the battle won! Get started today!
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