Does Yoga Improve Posture?

Many habits that we’ve come to see as ‘normal’ affect our posture in our everyday life.

Working in front of a computer for long hours, commuting for a long time, or sitting in the same place at work can cause tightness and soreness to the muscles affecting your posture.

For women during pregnancy, the extra weight of the baby makes them walk in an imbalance fashion (duck walk). 

Due to the baby bulge, her legs become wide apart and affect her posture.

“If your posture is off, you’re bringing improper alignment into everything you do and compromising the efficiency of everything, from your workouts to your energy levels,” says renowned physiologist Pete Egoscue.

All of these can be corrected and improved, just by practicing yoga regularly. 

Here are 7 yoga poses to improve your posture…

1. WARRIOR POSE

Virabhadrasana poses are performed to stretch the limbs, keep back erect, and develop strength in the legs. 

It overall strengthens most parts of your body. 

The common Virabhadrasana is one leg outstretched with hands folded above the head. While one leg is outstretched your entire body weight is on the other leg. 

This helps you strengthen your legs while your back is stretched like an arc. 

This asana stretches the legs as well as the torso, shoulders, and hands.

Virabhadrasana revitalizes the entire body. 

This asana brings both flexibility and strength.

Virabhadrasana is one asana that will increase hip litheness and also strengthens the quads and front of the thigh.

2. PADMASANA – LOTUS POSE

In this position you sit with your legs crossed, spine erect, and hands resting on your thighs or hanging loosely over the knee. 

This yogic pose helps you to improve your posture as you sit erect for a while. 

With practice, you sit erect all the time.

3. USTRASANA – CAMEL POSE

Sit on your knees and bend backward. 

Hold your heels with your hands. Your face should be turned upwards. In this pose, your chest is stretched and your stomach is tucked in. 

Your body is like a backward arc.

4. REVERSE NAMASTE

Namaste is a way of greeting for Indians. 

Both your hands are folded at the chest in Namaste; whereas in reverse Namaste, you need to take your hands behind and fold them in the middle of your spine. 

This is a very difficult asana. If you practice it for a while you’ll be able to do it. 

Don’t attempt it on your own. Have a trainer or yoga teacher to guide you. 

This opens up the chest region and strengthens the shoulders as well.

5. BHASTRIKA BREATH EXERCISE

Bhastrika is a highly effective practice where the practitioner kneels and brings the arms to either side, inhales while raising the hands, and exhales forcefully while bringing them back to the sides. 

This practice has the dual benefits of forcing out the accumulated phlegm from the head and also toning abs. 

The posture of sitting in Vajrasana (kneeling by bending the feet outwards) aids in quick digestion too.

6. BALANCE BALL

The balance ball helps to develop core muscles and add strength to the body. 

Though this ball is not a part of ancient yoga it can help a beginner to perform asanas easily. 

Postures like warrior and forward bend can be transformed with the help of a tool like the balance ball.

You can use the ball while you stand, kneel, or sit. 

It brings balance to the body and tones the muscles. This helps you improve your posture. 

Yoga postures using the balance ball can provide support and help in stability growth, elasticity, and power.

7. PRANAYAMA – BREATH

Prana or breath is an ancient power or vibrant energy that infuses the body and encompasses the entire universe. 

It takes various shapes and meanings in different situations and frames of reference. 

Spiritually, according to Hindu philosophy, prana is the ultimate truth. The living and lifeless world is prana. It gives as well as by itself its life.  

It is the fire of life and quenches the unwanted fires of desire which burn within us. 

It is a cessation as well as the beginning of all awareness. 

Prana is all and nothing.

The breathing techniques help boost the free flow of energy throughout the body and help to push more oxygen to the brain to rejuvenate it. 

As you focus on your breath you live in the moment and thought becomes less relevant. 

This helps you to relax and be stress-free.