5 Yoga Poses That Will Fix Your Bad Posture In No Time


Have you ever had an ache in your neck or back during the day? What about that weird pinch between the shoulder blades?

While none of it is comfortable, nothing seems to be that bad, right?

Bad posture is taking a toll on your body, and there is no magical pill that can fix that.


Our lifestyles today of hunching over a computer, staring down at our cell phone, or just overall laziness developed over the years have really wrecked our posture. Add in overdeveloping part of your body in the gym and not working your antagonistic muscles and you have yourself a painful disaster.

The first thing many people think of when they hear yoga is that you need to be super flexible and that you are probably going to sit in a hot room sweating. While both of those thoughts are right and wrong, we are about to show you something that anyone can do.

TVOne #Represent yoga workout atlanta flexible

Yoga can fix a lot of things any strains, pulls, pains, muscular imbalances you have. It also will improve your balance and help relieve stress.

What kind of yoga poses are we talking about?

Look at your body next time you are on the computer or sitting staring at your phone. You are curled up like a turtle, arms in front, shoulders hunched over, and mid and upper back is not erect.

Posture on Phone

The yoga poses we will be showing you will be to counter that. We will work on opening your shoulders, straightening your back, and opening up your chest.

Yoga will help with strengthening your spine and core while stretching the tonic muscles in your chest and shoulders to open up.

Lets get into the poses, shall we?

5 Yoga Poses To Help Fix Bad Posture

1.) Tadasana (Mountain Pose)

Mountain Pose

Believe it or not, the mountain pose is how we should be standing all of the time. This particular pose will be hard for many people in different areas.

First, you want to stand so that your feet is about shoulder width apart and your feet are pointed forward. Engage your calves, spread your feet to the floor, engage your quads and glutes. When you engage your glutes, your pelvis will shift and “tuck” your tailbone under a little.

Engage your core, keep your shoulders back and relaxed, and hold your arms in a pronated position. Keep the crown of your head directly above the center of your pelvis and your chin parallel to the floor.

Once you are in position, raise your arms over your head, keeping them shoulder width apart. Hold this position for one minute.

Most office workers will have a hard time with their hips, glutes, and opening their chest and getting shoulders back. Don’t worry, keep working in it and you will eventually be able to do the pose.

2.) Bhujangasana (Cobra Pose)

Cobra Pose

An intense looking pose, the cobra pose is something that is easy for anyone to do. Sure, you may not get the spinal flexion as someone who has been doing this for a while, but you can easily do this and benefit immediately from it.

First, lay on your stomach and engage your back, glutes, and upper back and try to raise your head and upper torso off of the ground (similar to a reverse hyper).

Put your hands about shoulder width apart in a push up position and open your chest, relax your shoulders, and use your arms to get a better stretch. Hold this position for one minute.

While you probably won’t have the same amount of bend as what you see here, this exercise is great and you will feel wonderful afterwards.

Check out the next 3 yoga exercises to fix your posture on the next page…

3.) Plank Pose


The plank pose will be the easiest pose of them all.

For this pose you want to have your hands shoulder width apart and you go into a push up position.

Engage your core and do not push your butt up into the air.

This will help build a strong core, engage glutes, and promote overall stability.

4.) Vrksasana (Tree Pose)

Tree Pose

For this pose, you will want to shift your balance onto your right foot.

Try to place the sole of your foot onto your right calf, or inner thigh (whichever you can get to).

Once you have your balance, raise your hands straight out and bring them above your head.

Keep your shoulders relaxed and hold this position for one minute.

Repeat for the other side.

5.) Adho Mukha Svanasana (Downward Facing Dog)

downward doggy

Of all of the exercises in this article, this one is going to be the hardest. This particular exercise will help reverse the hunched over mess we’ve become by doing just the opposite – stretching and putting us back into place.

First, get down into the plank position. Once you are into position, tuck your toes, straighten your legs, and lift your hips up into the air. Adjust your hands forward so that you can pull your head down through your arms. Think of the tree pose, just with your hands on the ground. Hold this position for one minute.

For those of you who do not want to try this position but would like to benefit from this. I would recommend checking out this article to help fix your posture.


While you won’t become a yoga master by doing these exercises, you will be able to live a more pain-free life.

Start today and for 30 days be mindful of your posture, do these exercises, and let us know how much of a difference it has made on your quality of life.

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