5 Yoga asanas for good posture


03 Sep 2018

#HealthBytes: 5 Yoga asanas for good posture

Bad posture doesn't only make you look under-confident and unattractive, it can also lead to pains and aches in the lower back, shoulders, and neck. It may also affect your natural breathing.

As is common knowledge, a lot of people suffer from unnatural posture these days, because of long hours of desk job, and sedentary lifestyles.

Here are 5 Yoga poses to help improve your posture.


The most basic of all good-posture Yoga asanas

The most basic of all good-posture Yoga asanas

Although apparently, one of the simplest of Yoga poses, the Tadasana or the Mountain Pose requires long-term practice to attain perfection. If done correctly, it'll help improve your overall vertical posture.

Stand straight, with your feet hip-width apart, hips in a neutral position, and tailbone tucked just slightly under. With your shoulder blades sliding down your back, reach your head toward the roof.


The Cobra pose will strengthen your back and enhance posture

By stretching the spine, strengthening your back, and opening shoulder and chest muscles, the Bhujangasana or the cobra pose will help enhance your overall body posture.

To perform, lie down on your stomach (use a yoga mat), with your hands under your shoulders. Now, press down with your hands, and lift your upper body back.

Hold the pose for five breaths. Relax, then repeat.

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The cat-cow pose is great for your spine position

The cat-cow pose is great for your spine position

The Chakravakasana or the cat-cow pose helps you understand what spine neutral is, by making you shift from one spine position to another.

Start by getting on all fours, now using your hands and knees (grounded into mat), inhale and round up your back (cat), then exhale and arch your back (cow).

Repeat this a couple of times. Perform regularly for better spine posture.


The Tree pose helps improve both balance and good posture

By forcing you into better balance, the Vrikshasana or Tree pose helps enhance your posture.

With your left foot grounded, hips in line with your shoulders, spine elongated, stand straight.

Next, lift your right leg and press the sole of your foot against your left inner thigh.

Also, make sure you're standing as tall as possible. Join hands to your heart.


For a warrior-like posture, perform the Virabhadrasana

For a warrior-like posture, perform the Virabhadrasana

The Warrior pose or Virabhadrasana will help enhance your posture, and give you body strength, and a confidence boost.

Stand on a mat, with your left foot extended back, at 45 degrees, and right foot extended in front, with your thigh parallel to the ground.

Join hands and reach for the sky. Repeat this position, by switching sides.

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