5 Amazingly Easy Yoga Poses To Correct Bad Posture

Unfortunately, throughout my college days, I had terrible posture. I seriously looked ridiculous since I am quite tall, so you can imagine how bad I looked when I hunch my back. My friends always teased me about that, so I decided it was time for me to do something about it.

I did some research and found out how bad posture can lead to some severe health issues. During my research, I discovered how practicing yoga is beneficial for bad posture, so I decided to give it a try.

Over time, practicing these yoga poses helped me improve and correct my posture, so I wanted to share these fantastic exercises with you.

5 Super Simple Yoga Poses That Can Incredibly Fix Your Posture

1. Tree Pose

A woman practicing Tree pose

This pose might seem rather simple, but in reality, it is very hard to maintain the body balance in the beginning. That is why I modified it at first. I wasn't able to bring my foot up to the inner thigh, so I first placed it on my calf's inner side.

Benefits

  • Helps establish balance.
  • Stretch groins, thighs, torso, and shoulders.
  • Help you build strength in the ankles, calves and abdominal muscles.
  • Cure flat feet.

How to do this pose?

  • Ground your left foot and make sure your shoulders are in line with your hips, and your spine is straight. 
  • Shift your weight on your left foot. Lift and press your right foot against your left inner thigh. Make sure your left leg stays straight, and your hips remain as square as possible.
  • Fix your gaze on one unmoving point in front of you.
  • Inhale while you place your hands in front of your chest and press palms in prayer position.
  • Hold for 1 minute, then release. Repeat on the opposite side.

2. Cobra Pose

A woman practicing Cobra pose

In the beginning, I had a bit of a problem to lift my chest higher because my pubic bone and legs were not rooted firmly on the floor; that is why I asked my kids to sit on my legs every time I do this pose.

This pose allows my body to stretch thoroughly and lower my back pain, leading to stress reduction.

Benefits

  • Increase the mobility of the spine and strengthen spinal muscles.
  • Strengthen your back and soothe sciatica.
  • Stretches chest and lungs, and shoulders.
  • Helps relieve stress, asthma, and fatigue.

How to do this pose?

  • Lie prone on your stomach with your palms flat under your shoulders, bend your elbows and press down into the earth and lift your upper body.
  • Anchor your pubic bone to the floor and draw your shoulders and the back toward the back of the room.
  • Keep the gaze right on the floor, inhale, and hold this pose for 1 minute.
  • Try to take as much weight as you can off your hands, since this way, your back will benefit more.

3. Cow Face Pose

A woman practicing Cow Face pose

I have tight shoulders, so this pose was a bit difficult for me. This pose helped me notice how my left and right side are significantly different since I was able to bring my hands closer when I practiced this pose on the right side while the left side was pretty bad. I used a strap to help me work on moving my hands closer.

Benefits

  • Stretches the ankles, hips and thighs, shoulders, armpits, and triceps.
  • Correct your posture and equalize your flexibility.
  • Relieve stress.

How to do this pose?

  • Stack the right knee over the left knee, and place your feet on the floor.
  • Lift the left arm toward the ceiling and bend your elbow so your fingers can reach down your back.
  • Wrap the right arm behind your back with fingers reaching up towards the fingers of your left hands
  • Move the hands close to each other and clasp them.
  • Draw both elbows back and lift the chest.
  • Hold for 1 minute and release your arms on an inhale and switch.

4. Downward Facing Dog

I find this pose hard since I always tend to turn my feet out, which disrupts the distance between the feet, and that throws me out of the balance.

A woman practicing Downward Faceing Dog

Benefits

  • Make muscles stronger and flexible.
  • Helps relieve back pain.
  • Stretches the shoulders, hamstrings, calves, and arches.
  • Improves digestion and blood flow to the brain.

How to do this pose?

  • Press your hands and knees firmly into the ground and allow your neck to hang freely, so there is no tension that helps your spine grow long.
  • Rotate your tights inward, keep your tail as high as possible, and then sink your heels toward the earth.
  • Stay in this pose for 1 minute before coming back on your hands and knees.

5. Bridge Pose

A woman practicing Bridge pose

To be honest, it is tough to hold for one minute since it is challenging to breathe in this position. If you are having a hard time doing this pose as I did initially, try placing the block under the lower back.

Benefits

  • Strengthens back, glutes, legs, and core.
  • Relieves stress and mild depression.
  • Rejuvenates tired legs.
  • Improves digestion.

How to do this pose?

  • Lie on your back with your knees bent and feet firmly rooted on the floor. Place your arms under your backs with palms flat.
  • Lift the hips towards the ceiling and exhale.
  • Draw your tailbone toward your pubic bone, and resist the urge to squeeze your glutes or flex your buttocks.
  • Roll your shoulders back and underneath your body and straighten your arms as much as possible.
  • Keep your thighs and feet parallel and distribute your weight evenly across all four corners of both feet.
  • Hold for up to 1 minute.
  • To release, place the hands alongside your body with palms flat on the floor. Exhale as you slowly roll your spine along the floor and allow your knees to drop together.

Conclusion

It might seem hard to reverse the bad posture, but nothing is impossible with a bit of effort. I guarantee you that these five simple yoga poses actually work well. Remember to practice yoga 5 minutes a day to keep the bad posture away!