YogaImprove Posture in 30 Days With These 7 Yoga Exercises

Improve Posture in 30 Days With These 7 Yoga Exercises

Rounded back, hunched forward, slumped shoulders. Feeling sick of your bad posture? Want to improve posture ASAP?

What if I told you that with a dedicated commitment to some easy-to-do yoga poses, you could be on your way to better posture in just 30 days?

Below you will find a total of seven yoga poses that can be done any time of day, in 10 minutes or less, and with almost no equipment at all. Does it get any easier than that?


Improve Posture in Just 30 Days With These 7 Effective Yoga Poses:

Practice these yoga poses daily for the next 30 days and watch how you stand taller and feel better with your head held high and your shoulders back.

Today is day one on your journey to improve posture, so let’s get started!

1. Cat/Cow (Marjaryasana/Bitilasana)

Your spine can move in six different directions, and if you practice moving in these six directions regularly, you can help to not just maintain your current range of motion, but also restore lost range of motion as well.

In addition, practicing the six directions of the spine will also help to increase flexibility while toning the muscles in your core and along your spine.

Cat/Cow is the perfect combination of poses to create flexion and extension in your spine.

Let’s try it:

  • Begin on your hands and knees with your hands shoulder-width apart and your knees and feet hip-distance apart
  • On your inhale, drop your belly to the ground, lift your chin, lift your tail bone, and open your shoulders wide to make space in your chest
  • On your exhale round your spine, tuck your chin and your tailbone, and draw your belly into your spine to help empty out your lungs
  • Repeat these two movements for about 30 seconds or more if it feels comfortable
  • Be sure to move slowly, and link your movement to your breath


2. Seated Side Bend

4 SideBendSide bending (to the right and to the left) is the next major movement of the spine to help improve posture.

Let’s try it:

  • Start in an easy, cross-legged position, or with your knees bent and your feet back behind you
  • You can also do this seated in a chair if sitting on the floor is uncomfortable
  • Sit up tall, reaching the crown of your head to the ceiling
  • On your inhale, reach your right arm up overhead and to the left, taking a slight side bend to the left
  • Focus on increasing length in the sides of your body, not just on your right side, but your left also
  • On your exhale, release your right arm back to your side, sitting up straight
  • On your next inhale, repeat the same movement with your left arm
  • Repeat for 30 seconds, or even longer if the movement feels comfortable


3. Seated Twist

feel good yoga sequence seated twistsTwisting both to the right and to the left are the final major movements of the spine.

Let’s try it:

  • Sit up tall in the same seated position as above (using a chair if that feels better for your back)
  • On your inhale, lengthen your spine, extending up through the crown of your head as if there were a string attached to your head very gently pulling you up toward the ceiling
  • On your exhale, twist to the right, placing your hands on your right thigh, or the right side of the chair
  • On your next inhale, come back to center, sitting up tall and relaxing your shoulders
  • On your exhale, repeat the twist to the left
  • Repeat for as long as you’d like

Tutorial: 9 Spinal Twists for Beginner to Advanced Yogis


4. Plank Pose

high plankA key component of great posture is a strong core. This doesn’t just mean your abdominals, but your obliques and lower back muscles as well.

Plank Pose works your entire core, ensuring that you have strong muscles to hold your body upright to help improve posture.

Let’s try it:

  • Starting on your hands and knees, place your palms flat on the ground and spread your fingers wide
  • Squeeze your mat or the ground lightly with your hands to ensure you’re firing up all the muscles in your hand and not just sinking all of your weight into your wrist joints (ouch!)
  • Engage your core for support – imagine someone is about to smack you in the stomach and you have to brace for it! That’s the type of engagement you’re looking to create in your stomach muscles here
  • Extend your legs straight behind you so you’re resting on the balls of your feet and shift your weight forward slightly so your shoulders are directly over your wrists
  • Continue to breathe deeply while you hold this posture for 10 to 20 seconds at a time, building up to 30 to 40 seconds as you gain strength

8 Reasons You Should Be Practicing Plank Pose Daily

5. Side Plank (Vasisthasana)

Side Plank Pose teresaSide Plank is another great posture to strengthen your core.

Let’s try it:

  • Starting on your hands and knees, shift your weight into your left hand and left knee and engage your core
  • Begin to lift your right hand out to the side and up toward the ceiling while you open the entire right side of your body toward the right side of the room
  • Extend your right leg straight and connect the inner edge of your right foot (the big toe side of your foot) to the ground
  • You can stay here, holding for 10 to 20 seconds at a time, or you can begin to lift your right foot up off the ground, adding a little extra work for your right hip abductors as well!
  • Return to your hands and knees and repeat on the other side


6. Cobra Pose (Bhujangasana)

mens Cobra PoseWe spend a lot of time hunched forward over phones, computers, books, etc. Over time this can contribute to poor posture.

Heart openers (or backbends) can be a great way to counter all of that forward slouching we do to help improve posture.

Let’s try it:

  • Begin lying on your belly with your palms flat on the ground, and your fingertips in line with your shoulders
  • Draw your legs together like you’re trying to hold a piece of paper between your ankles
  • Press down through your pubic bone and engage your core
  • Draw your shoulders up and back, feeling your shoulder blades move toward each other, and create space in the front of your body
  • Firmly press your palms down, lifting your upper body up off of the ground
  • With your arms straight, or elbows bent as much as needed, continue to draw your shoulders up and back, rooting down through your entire hand
  • Hold for five seconds to start, and then lower down and turn your head to one side to rest
  • Repeat three more times

Air Out Your Heart With These 7 Beginner-Friendly Backbends

7. Supported Backbend

supported fish poseThis relaxing, supported position is a great way to end your posture practice. You will need either a yoga bolster or a firm pillow.

Let’s try it:

  • Place the bolster or pillow on the ground and sit in front of it with your tailbone right up against the bottom of the pillow/bolster
  • Slowly lower yourself back down onto your support so that you are lying on top of it with your head at the top of the support, and the bolster or pillow lined up with your spine
  • Adjust as needed so you feel comfortable
  • Your head should rest comfortably at the top
  • Open your arms out to the sides with your palms turned up in an open, receiving gesture
  • Your legs can be straight or bent, or you can bring your feet together with your knees open out to the sides of your mat
  • Remain here, feeling all of this wonderful heart opening for the remainder of your practice, as long as it feels comfortable for you, breathing deeply the whole time
  • When you’re ready to come out, bend your knees and use your hands for support to slowly roll off of your bolster or pillow to one side
  • Use your hands to press yourself up to sit


Improve Posture With Just 10 Minutes of Practice a Day

With a desire for change and the commitment to put aside just a small part of your day (did I mention less than 10 minutes?!) you can be on your way to a stronger back and core, taller stance, and better posture in just 30 short days.

You got this. Get ready to feel amazing!

Practice These 10 Yoga Poses to Correct Bad Posture

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