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How to Improve Your Posture with Yoga Poses

  • Fredy Soberanis

    Chaturanga

    • Start in plank pose. Reach back through heels, engage navel to spine, and soften through elbows, reaching them straight back until forearms graze the sides of ribcage.
    • Find your long spine, and keep a slight chin tuck. Breathe here for 5 to 10 deep breaths.
  • Shutterstock

    Supported Fish

    • Start by being seated with knees bent and feet on the ground, hip-width apart.
    • Place one yoga block behind you where you think your shoulder blades will rest when you lie back and place the other where you think your head will rest comfortably.
    • Gently release back onto the shoulder block so that shoulder blades are just above the block (the block will be at middle back just grazing the bottom of shoulder blades).
    • Release head to the second block so that it is comfortable for neck, adjusting the block height as needed.
    • Allow arms to relax on either side of you, lengthen your legs, and breathe here for 5 to 10 deep breaths.
  • Fredy Soberanis

    Locust

    • Start by lying facedown on mat, big toes together.
    • Clasp hands behind sacrum. Use a big inhale to lift chest and feet off the ground.
    • Breathe here for 5 to 10 deep breaths.
  • Fredy Soberanis

    Sphinx Pose

    • Start by lying on your stomach with big toes together and arms on either side of body.
    • Place elbows underneath shoulders, forearms parallel to one another.
    • Pull chest forward between arms as you press shoulders down and together on back.
    • Lightly press pelvis into the ground. Breathe here for 5 to 10 deep breaths.
  • Fredy Soberanis

    Bow Pose

    • Start by lying facedown. Bend knees and grab ankles with hands.
    • Press feet away from head, ankles into hands, keeping knees hip-width apart, and lift chest off the ground.
    • Stay here for 5 to 10 deep breaths.
  • Fredy Soberanis

    L-Handstand with Wall Support

    • Measure a leg's distance away from the wall to determine where to put hands on the ground.
    • Face away from the wall on all fours. Place hands shoulder-width apart on the ground where you measured your leg distance.
    • Walk feet up the wall until body forms an "L" position, letting head fall toward the ground.
    • Try to line up shoulders and wrists as best as you can; hips will move beyond them. Stay here for 5 to 10 deep breaths.

 

Heidi Kristoffer

Heidi Kristoffer is the creator and producer of Microsoft Bing Fitness Yoga & MSN Yoga, creator of CrossFlowX, wellness expert for multiple online platforms, and mama to baby twin girls.  More →

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