5 Yoga poses to fix poor posture

Most of us lead an extremely sedentary life, where we are glued to our laptops for almost ten hours in a day. Without frequent breaks, this can be extremely detrimental for your entire body, and completely ruin your posture, which can then give rise to issues like frozen shoulder, carpal tunnel, neck and back pain, and even spondylosis. While it is imperative to inculcate exercise in your daily life to improve your posture, Yoga can help too. Here are 5 asanas that can fix your posture, but make sure to do them consistently. (Do consult your doctor first before starting these)

Mountain Pose is the foundation of all standing yoga poses. It teaches you how to stand tall and align your body properly, thus improving your posture. Practicing Tadasana regularly helps you become aware of your posture, and builds strength in your legs and core.

How to do it:

Stand with your feet together and arms by your sides.

Spread your toes and press your feet firmly into the ground.

Engage your thighs, lift your kneecaps, and lengthen your spine.

Roll your shoulders back and down, and keep your chin parallel to the floor.

Take slow, deep breaths and hold the pose for 30 seconds to 1 minute.

Mountain Pose improves body awareness, strengthens your legs, and helps you practice standing tall, without slouching.

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Cat-Cow, also called Marjaryasana-Bitilasana is a gentle flow between two poses that increases flexibility in your spine and relieves tension in your back and neck. It is especially helpful for people who spend long hours sitting or working at a computer, thus putting pressure on your shoulders.

How to do it:

Start on your hands and knees in a tabletop position.

As you inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose).

As you exhale, round your spine, tuck your chin, and draw your belly in (Cat Pose).

Continue to move slowly between Cat and Cow for 1-2 minutes, matching your breath to your movements.

Cat-Cow increases spinal mobility, releases tension, and helps you become more aware of your posture.

Downward-Facing Dog, also called Adho Mukha Svanasana, is a classic yoga pose that stretches your entire body and strengthens your shoulders, arms, and back. It helps lengthen your spine and counteracts the effects of slouching as a result of long hours on the computer.

How to do it:

Begin on your hands and knees.

Tuck your toes under and lift your hips up and back, forming an inverted “V” shape.

Keep your hands shoulder-width apart and your feet hip-width apart.

Press your heels toward the floor and relax your head between your arms.

Hold the pose for 30 seconds to 1 minute, breathing deeply.

This pose stretches your back, shoulders, and hamstrings, and helps realign your spine for better posture.

Cobra Pose, also called Bhujangasana is a gentle backbend that opens your chest, strengthens your back muscles, and reverses the forward hunch caused by poor posture.

How to do it:

Lie on your stomach with your legs extended and the tops of your feet on the floor.

Place your hands under your shoulders, elbows close to your body.

Inhale and gently lift your chest off the floor, using your back muscles more than your hands.

Keep your elbows slightly bent and your shoulders relaxed.

Hold for 15 to 30 seconds, then lower down slowly.

Cobra Pose strengthens your spine, opens your chest, and improves the flexibility of your back, helping you stand and sit taller.

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Child’s Pose, also called Balasana, is a restful posture that gently stretches your back, hips, and shoulders. It helps release tension and realign your spine after a long day.

How to do it:

Kneel on the floor and sit back on your heels.

Fold forward, bringing your forehead to the mat and your arms extended in front of you or resting by your sides.

Breathe deeply and relax in this pose for 1 to 3 minutes.

Child’s Pose relieves tension in your back and neck, encourages proper alignment, and helps you relax your body and mind.