4 simple yoga poses to improve your posture (on and off the mat)

Much is said about good posture, which plays a crucial role in balancing and preventing muscle pain and injuries. But perhaps more is said about the fact that most of us have less than perfect posture. In our society where we sit at a desk, drive and watch Netflix, it’s easy to get used to the sensation and, let’s face it, comfort of slumped shoulders. That is, to the knots in your neck, the pinching in your lower back and in general meh feeling starts to hit.

While you’ve probably been told to “stand tall” countless times, figuring out your ideal posture is a more nuanced process than just that. Good posture depends on your unique anatomy and finding a neutral position that feels sustainable rather than forced.

What if there was a way you could tap into better posture and let your body find the optimal position based on how it feels? There is a way. And it’s yoga for posture.

4 Best Yoga Poses to Check Your Posture (On and Off the Mat)

These poses shared by YogaRenew teacher Melie Purdon helping you connect to the muscles that support better posture, so you can carry that alignment with you long after you leave the mat. They not only help increase body awareness, but also relieve tension in the lower back. All you need is a belt or strap and a seat.

1. Reclining Mountain Pose (Supta Tadasana)

It may sound counterintuitive to practice better standing by lying down. But gravity helps do the work here as you relax your mid and lower back against the mat, relieving pressure and helping you find your neutral position. Think of your feet ‘plugging’ into the wall, correcting the tendency of the lower ribs to slide forward and encouraging better posture.

How:

1. Position your mat so that the narrow edge touches a wall.
2. Lie on your back with your feet pressed against the wall. Bend your knees slightly.
3. Grasp the outer edges of your mat in your hands and gently pull the mat toward the wall as you straighten your legs (but avoid hyperextension) into the supine mountain pose. Breathe normally and let the rest of your body relax.

2. Backpack with straps

Warm up your upper back muscles and activate better posture thanks to the resistance of a belt or belt. This belt backpack exercise helps combat slouching and refreshes tired muscles during the workday.

How:

1. Stand up straight and wrap a yoga strap or belt around your back ribs, just below your shoulder blades.
2. Take the ends of the straps under your armpits and up over your shoulders. Grasp the ends of the straps dangling behind you and pull them around your front ribs, pulling them tight to form a harness. Take a maximum of 10 breaths here and then release.

3. Triangle Pose Against the Wall (Trikonasana Variation)

A wall is one of the most useful tools for improving alignment in poses, aiding balance, and activating the smaller muscles that support the posture. The wall acts as a teacher, or reality check, helping you visualize your body in space and find true neutral alignment.

How:

1. Place your mat lengthwise against a wall. Stand with your feet about four feet apart.
2. Turn your right foot parallel to the wall and turn your left toes slightly inward. Your left heel should touch the base of the wall.
3. Straighten both legs and extend your arms wide into a T position. Lean your torso over your right thigh and place your right hand on your shin or a block. Reach your left arm toward the ceiling. Gently press the back of your left hand, your glutes, shoulders and head against the wall in this Triangle Pose variation. Take a few breaths here and then repeat on the other side.

4. Chair Twist (Parivrtta Sukhasana Variation)

In yoga, twists are considered posture-improving poses because they promote flexibility and tension relief in the spine. With this twist, a chair provides stability, allowing you to control the intensity of the stretch. It’s ideal for a mid-day reset: easy to do anywhere, even at your desk.

How:

1. Sit sideways on a chair without armrests so that the backrest is on your right side and your feet are on the floor. Your knees should be in line with or slightly below your hips. (You can sit on a blanket if necessary.)
2. Start turning slowly to the right, first from your stomach, then your ribs and finally your head. Grasp the back of the chair with both hands. As you inhale, reach the crown of your head toward the ceiling. As you exhale, deepen the twist as far as is comfortable. Stay here for a few breaths and then repeat on the other side.