19 Effective Yoga Poses for Posture Correction and Confidence
Jan 5, 2025
Poor posture can make it hard to focus on the activities you enjoy. If you've ever found yourself distracted at work by nagging back pain or felt self-conscious posing for photos because of a slumped appearance, you know how bad posture can impact your daily life.
The good news is that yoga can help! This guide will help you get started with yoga for posture correction. You’ll learn the best yoga poses for posture correction to improve alignment, boost confidence, and feel your best every day.
In addition to the yoga poses for posture correction you’ll learn about in this guide, Posture AI's posture app can help you achieve your goals even faster. Using your device's camera, the app provides real-time feedback on your posture to improve your alignment as you practice yoga and go about your daily activities. Download the free Posture AI iPhone app here.
Table of Content
Can You Fix Your Posture with Yoga?
The Connection Between Poor Posture and Muscle Stiffness
Suppose you've ever spent a day slouched over your laptop or lounging on your couch during a multi-episode streaming binge. In that case, you've likely experienced muscle stiffness and temporary joint discomfort when standing up. Those effects typically dissipate after a few hours. However, if you’re frequently in a hunched position, those aches can linger—and even contribute to the development of poor posture over time.
According to Neel Anand, MD, an orthopedic surgeon and director of the Cedars-Sinai Spine Center in Los Angeles, poor posture affects much more than just your spinal health and muscle recovery. "Maintaining posture is crucial for everyday life," he says. "Bad posture is one of the top causes of chronic aching backs, but there's also a ripple effect in numerous ways."
Strengthening Core Muscles
A stealth benefit of many yoga poses is that they build strength in your core—including muscles in your lower back and your side body, as well as your abdominals—making it easier to stand tall without even trying. Yoga is a holistic practice that effectively addresses posture issues through various mechanisms: A strong core is essential for maintaining proper posture. Yoga poses like Plank Pose (Phalakasana) and Boat Pose (Navasana) engage the abdominal muscles, providing the necessary support for the spine.
Enhancing Flexibility
Tight muscles can pull the body out of alignment. Yoga stretches, such as Downward-Facing Dog (Adho Mukha Svanasana) and Seated Forward Bend (Paschimottanasana), lengthen muscles and increase flexibility, facilitating better posture.
Promoting Spinal Alignment
Many yoga poses emphasize proper spinal alignment. Mountain Pose (Tadasana) teaches practitioners to stand with an elongated spine, reinforcing the natural curves and promoting correct posture.
Reducing Muscle Tension
Stress often leads to muscle tightness, particularly in the neck and shoulders, contributing to poor posture. Yoga practices, including Child’s Pose (Balasana) and Cat-Cow Stretch (Marjaryasana/Bitilasana), help release this tension, allowing the body to return to its natural alignment.
Improving Body Awareness
Yoga encourages mindfulness and body awareness, helping individuals recognize and correct poor posture habits in daily life. This heightened awareness leads to conscious adjustments, promoting better alignment.
Balancing Muscle Groups
Imbalances between opposing muscle groups can cause postural issues. Yoga sequences are designed to work complementary muscles, ensuring balanced strength and flexibility, which supports proper posture.
Encouraging Ergonomic Habits
Regular yoga practice instills habits that translate into daily activities, such as sitting and standing with proper alignment, thereby preventing the development of poor posture. Incorporating yoga into your routine can significantly improve posture by addressing these key areas. Consistent practice not only enhances physical alignment but also contributes to overall well-being.
Related Reading
• Can You Fix Bad Posture
• Does Working Out Improve Posture
• How to Fix Lower Back Posture
19 Effective Yoga Poses for Posture Correction
1. Cow Pose (Bitilasana): Breathe Life Back Into Your Spine
Cow Pose is a gentle backbend that opens the chest and shoulders, often constricted in people with poor posture. It will also strengthen your back, giving your spine more support.
To practice, come onto your hands and knees in the Tabletop Position with your wrists aligned under your shoulders and your knees under your hips. Inhale as you arch your back, lifting your sit bones and chest toward the ceiling. Allow your belly to soften and lower toward the floor, and relax your neck, looking forward or slightly up.
Stay for several breaths before returning to a neutral spine and repeating the pose with your exhales.
2. Downward-Facing Dog (Adho Mukha Svanasana): The Ultimate Yoga Posture
Downward-Facing Dog is one of the most recognized yoga poses, and for good reason—it does a little of everything. This powerful pose lengthens, strengthens, and stretches your shoulders, back, legs, and more.
To practice, start on your hands and knees on a Tabletop. Curl your toes under, press into your hands, and lift your hips up and back. Keep your hands where they are while rolling your inner upper arms toward the wall. Lengthen through your back, reaching your shoulders toward your hips. If your lower back feels rounded, bend your knees slightly to lift your hips higher in Downward-Facing Dog. The goal is to keep a straight line from your wrists to your shoulders to your hips versus trying to straighten your legs.
3. Plank: Building Blocks for a Healthy Back
Plank Pose is a yoga posture powerhouse for good reason. Besides working your core, wrists, and arms, it strengthens the muscles along your spine.
To practice, start in the Downward-Facing Dog Pose. Shift your weight forward until your shoulders are directly over your wrists, your arms are straight, and your chest is parallel to the mat. Gaze straight down. Actively press away from the floor to keep your shoulders engaged. Broaden through your chest. Lengthen your tailbone toward your heels and reach the top of your head toward the wall before you lengthen your neck in Plank. Breathe. Start by holding the pose for 15 to 30 seconds. Work your way up to more extended periods.
If Plank Pose is challenging, lower your knees to the mat and untuck your toes. Continue to press through your hands and broaden through your chest.
4. Sphinx Pose: A Gentle Way to Open Your Upper Body
Sphinx Pose is a gentle backbend that stretches your chest and shoulders—parts of your body that can feel tight from regular slouching or slumping forward—and strengthens your spine.
To practice, come onto your front side with your legs extended behind you, your forehead on the mat. Rotate your thighs inward and up toward the ceiling by rolling your outer thighs out and toward the floor. Bring your forearms onto the mat beneath you and parallel to one another. Inhale and lift your chest and head away from the mat so your shoulders are above your elbows.
Lengthen through your spine as if you’re bringing your chest toward the wall before you. Draw your lower belly away from the floor in Sphinx Pose. Breathe. Stay for five to 10 breaths and then lower back to the floor. Repeat if you’d like.
5. Cobra Pose (Bhujangasana): A Deep Backbend to Fix Poor Posture
Cobra Pose is a slightly more intense backbend than Sphinx. It offers more chest opening and spine strengthening to help fix poor posture. Always move into a backbend slowly and come out when it feels like you’re straining your back.
To practice, from Sphinx Pose, begin to press into your forearms to lift your chest a little more. Draw your elbows toward one another and try to distribute the backbend evenly throughout your spine in Cobra Pose. Remain here for 15 to 30 seconds. On an exhalation, release back down to the floor.
6. Wide-Legged Standing Forward Bend (Prasarita Padottanasana): Deep Stretch for the Spine
Like most forward folds, Wide-Legged Standing Forward Bend stretches the back of your legs, spine, and upper body. This posture goes deeper than basic forward bends to engage your core and offers options for stretching your shoulders.
To practice, turn to face the long side of your mat and step about three to four feet apart, your feet parallel. Press the outer edges of your feet and the area beneath your big toe firmly into the mat. Bring your hands to your hips, slowly inhale, and gradually exhale as you fold forward from your hips.
Bring your fingertips or hands to the floor or onto a block beneath your shoulders and let the top of your head release towards the floor. Spread your fingers wide and draw your elbows toward one another. Exhale and let your body shift deeper into a Wide-Legged Standing Forward Bend. You want to feel a stretch but not a strain. Breathe. Remain here for up to a minute.
7. Warrior 1 (Virabhadrasana 1): A Fundamental Pose for Opening the Hips
Warrior 1 lengthens and strengthens tight hip flexors that can cause a sway back and chronic lower back pain.
To practice, face the front of your mat with your feet hip-width apart. Step your left foot back three to four feet. Turn your left foot out 45 to 30 degrees to the left. Exhale and rotate your torso to the right, trying to square your hips with the front of your mat. Press through the outer edge of your back foot. Exhale and bend your right knee.
Ensure you can still see your toes and that your shin is perpendicular to the floor in Warrior 1. Sweep your arms alongside your ears, palms facing one another or touching, and reach strongly through your arms. Keep your head in a neutral position with a forward gaze, or tilt your head back and look up at your thumbs.
8. Boat Pose (Navasana): Strengthen Your Core and Improve Your Posture
Many abdominal exercises work the upper abs, neglecting the lower abs that help support your lower back and pelvis. Boat Pose helps with that, plus strengthens your hip flexors.
To practice, sit on the floor with your knees bent, feet flat on the mat, and hip distance apart. Bring your hands behind your knees and lift through your sternum, gently tipping your upper body backward. Bring your shins parallel to the floor as you balance on your sit bones and tailbone. Make sure your back doesn’t round as you do this.
Lengthen your tailbone into the floor and lift your pubis toward your navel. Bring your arms alongside your legs and parallel to the floor. Spread the shoulder blades across your back and reach strongly through your fingers.
Slowly straighten your legs and bring your arms parallel to your legs, fingers pointing towards your toes. Stay in the pose for 10 to 20 seconds, working up to one minute or longer.
9. Cow Face Pose (Gomukhasana): A Great Stretch for Your Upper Body
Cow Face Pose is a fantastic stretch for your shoulders, chest, and arms—each of which can get tight when you consistently slouch or slump forward. If you have tight shoulders, grab a strap, a bath towel, or a sweatshirt before trying this one.
To practice, sit with your legs extended straight in front of you, bend your knees and place your feet on the floor. Slide your left foot under your right knee and toward the outside of your right hip. Cross your right leg over your left, stacking your right knee on top of your left, and bringing the right foot to the outside of the left hip. Place even pressure on your sitting bones. If you have difficulty sitting evenly, sit on a folded blanket.
Inhale and stretch your right arm to the right, parallel to the floor. Rotate your arm so your thumb points toward the wall behind you, palm facing the ceiling. With a full exhalation, sweep the arm behind your torso and tuck your forearm in the hollow of your lower back, with your right elbow against the right side of your torso. Roll your shoulder back and down, then work your forearm up your back until it’s parallel to your spine and the back of your hand is between your shoulder blades.
Inhale and stretch your left arm forward, parallel to the floor, palm facing up. With another inhalation, stretch your arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend your elbow and reach your hand behind your head toward your right hand. Don’t forget to breathe.
If possible, hook your right and left fingers. If not, grasp an end of your strap, towel, or sweatshirt in each hand and use that to stretch gently. Try to draw your left elbow toward the ceiling while pulling your right elbow toward the floor. Gently reach the top of your head toward the ceiling to straighten and lengthen your spine. Breathe for 30 to 60 seconds.
Release your arms, uncross your legs, and repeat with your arms and legs reversed for the same length. Remember that whichever leg is on top, the same-side arm is lower.
10. Hero Pose (Virasana): A Restorative Pose to Help Improve Posture
Hero Pose reminds you what it feels like to practice proper alignment while sitting upright—a feeling you can hopefully recall later when your posture suffers from crouching at your desk or slumping on your couch.
To practice, kneel on the floor with your inner knees touching. Slide your feet apart, slightly wider than your hips, with the tops of your feet flat on the floor. Angle your big toes slightly toward each other and press each foot against the floor.
Exhale and slowly sit down between your feet. Place a block or thick book between your feet to make this pose more comfortable, and sit on it for support. If you feel pain in your knees in this pose, immediately slowly come out of the pose and go on to another pose. Breathe for 30 to 60 seconds. You may remain here for up to a few minutes.
11. Mountain Pose (Tadasana): The Foundation of Every Standing Pose
Mountain Pose looks simple enough. But when done correctly, mountain pose is quite complex because it teaches you to sense when your body is in perfect vertical alignment. Doing this on your own takes a lot of practice and correction.
At first, you may overcompensate for a tendency to slouch by pushing the shoulders too far back and sticking out your chest. This is not the point of the pose. Instead, it is to find a neutral position where you are neither leaning forward nor back and feel symmetrical on either side of your midline.
To practice, stand with your big toes touching, toes spread, and heels separated slightly. Contract the muscles on the front of your thighs, raising your kneecaps. Rotate your thighs inward to widen your sit bones. Keep a natural curve of your spine. Brace your core and stack your shoulder blades in line with your pelvic bones. Your shoulder blades should be drawn down and back. Your arms should hang by your sides with a slight elbow bend, palms facing forward. Keep your neck long and crown rising toward the sky. Take five to 10 deep breaths while maintaining this position.
12. Shoulder Opener: Quick Fix for Tight Shoulders
With the hands interlaced behind the back, this pose is a great shoulder and chest opener. Regular stretching and yoga exercises can help combat the effects of poor posture.
To practice, stand tall with your feet stacked under your hips. Join your hands behind your back and scrunch your shoulders toward your ears to get as much openness in the chest as possible. Let the shoulder blades slide down your back as you draw your arms straight. Slowly come into a forward bend over your legs while keeping your hands joined to stretch your hamstrings. Roll your shoulders toward the middle of your back and extend your arms overhead.
13. Bridge Pose (Setu Bandha Sarvangasana): A Gentle Backbend to Open the Chest
Bridge Pose is a gentle backbend that opens the chest and shoulders, often constricted in people with poor posture. It will also strengthen your back, giving your spine more support.
To practice, lay on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. Engage your abs and glutes by pushing your lower back into the floor. Lift your hips until they form a straight line from your knees to your shoulders. Tighten your core and hold for 20 to 30 seconds. Lower your torso, returning to the starting position.
14. Eagle Pose (Garudasana): A Balance Pose to Strengthen Your Core
Eagle Pose challenges your balance and helps you build a strong core. A strong core supports your spine. Eagle arms open the back of your heart (between your shoulder blades).
To practice, begin with your legs bent and arms by your sides. Shift your weight to your left foot and lift your right foot off the floor. Cross your right thigh over your left thigh, hooking your right foot around your left calf. Raise your arms in front of you, parallel with the floor. Bend your arms, crossing the left over the right to connect them at the elbows. Bring your forearms together, wrapping your right palm around your left palm with your wrists crossing. Raise your elbows to shoulder height with your shoulders remaining down and back (don't scrunch them up). Maintain a straight spine. Hold this position for five to 10 breaths. Repeat on the opposite side.
15. Heart Bench: Supported Fish Pose for Bad Posture
Also referred to as Supported Fish Pose in Yin Yoga, this yoga pose for bad posture feels terrific – especially before bed or after a long car ride. It is relaxing and invigorating simultaneously; once you can let go and sink into this supported posture, you won’t want to escape it.
To practice Heart Bench, you will need two yoga blocks. Set both blocks at a medium height like a “T” (you can also set the top block at the tallest height for more support). The long part of the “T” will rest between your shoulder blades, and the top block at the top of the “T” will hold your head. Laying back on the blocks, there should be a chest opening but no discomfort, so play around with where the more extended block sits on your back to find that ‘sweet spot’. Relax your entire body and pull your shoulders away from your ears as you rest your hands palms up by your sides. Stay for 3-5 minutes.
16. Camel Pose (Ustrasana): A Deep Backbend to Reverse Poor Posture
This deep back bends will undo all the hunching that happens when you sit at a computer or desk all day. Camel Pose, or Ustrasana, opens your heart, throat, and shoulders.
To practice Camel Pose, there are many variations for camel so we will focus on the two most common variations. Both variations begin with the practitioner on their knees, toes tucked under, lengthening through the crown.
The first variation presses palms into the lower back to protect the lumbar spine. Press your hips forward, lift your heart, and send your gaze up while keeping the thighs active and the shoulders away from the ears. Hold for three breaths, then slowly come out. The second variation starts where the first variation ends and brings the backbend deeper by reaching back, one hand at a time, to grab the heels.
Keep those hips pressing forward and thighs active. Hold for three more breaths. After a few rounds of Camel, sit with a neutral spine for one breath and then fold forward to Child’s Pose to release the spine.
17. Wide Leg Forward Fold: A Deep Stretch for the Spine
For this variation of the Wide Leg Forward Fold or Pasarita Pattondandasana, you’ll interlace your fingers behind your back to open the shoulders and chest. Any the wide-leg forward Fold variation is a great way to lengthen the entire spinal column.
To practice Wide Leg Forward Fold, from standing, heel-toe your feet wider than hips distance apart – typically about four feet apart; the distance is based on what feels good in your body. Interlace your fingers behind your back. Inhale to lift the gaze and open the chest towards the ceiling, drawing the palms closer together. On the exhale, fold forward and allow your arms to hang up and overhead. If it is uncomfortable to keep your fingers interlaced, hold a yoga strap behind your back to create the same stretch but less intense. Breathe here for 30 seconds. Engage the core and inhale with a straight back to bring your body back to standing.
18. Bow Pose (Dhanurasana): A Heart Opener for Bad Posture
Bow Pose is a very intense heart-opener. When this yoga pose for lousy posture is practiced correctly, it feels fantastic on your back and chest. Be sure that your body is warmed up for this.
To practice the bow pose, lie on your belly and bring your palms face down by your sides, with your forehead or chin resting gently on the mat. Bend the knees, drawing the feet towards your seat. Reach back to grab the ankles, and make sure the knees don’t go wider than hips-width distance apart. On an inhale, kick your ankles into your hands, roll your shoulders away from the ears, and lift your chest and thighs simultaneously off the mat. Breathe here for several breaths. When you release back down to the earth, relax for a breath or two before going into a second or third round. When complete, press back into a wide-legged Child’s Pose to release the spine.
19. Supported Legs Up the Wall (Viparita Karani): The Ultimate Relaxation Pose
Legs Up the Wall Pose is fantastic for stress, resets the spine, helps the heart distribute blood throughout the body, and reduces leg inflammation.
To practice Legs Up the Wall, sit with your side close against the wall. Leaning back onto your hands, slide the back of your legs up the wall and recline onto your back with your feet facing the ceiling. Make any small movements necessary to inch your seat closer to the wall, removing any space between. From here, the hands can either rest on your belly or spread out to a “T” with palms facing up. Close your eyes and relax. Stay here for three to five minutes – enjoy!
Related Reading
• Tips for Good Posture
• Best Sleeping Posture For Neck Pain
• Posture Correction Device
• Best Sitting Posture For Lower Back Pain
• Exercises That Improve Posture
The Role of Breathing in Improving Posture
Breathing plays an essential role in maintaining and improving posture. Here’s how proper breathing techniques contribute to better alignment:
Diaphragmatic Breathing and Posture
Engagement of the Diaphragm
Diaphragmatic breathing, or “belly breathing,” involves the diaphragm’s full movement, allowing for deeper inhalation and exhalation. This technique supports the spine and encourages an upright posture.
Reduction of Accessory Muscle Use
Proper diaphragmatic breathing minimizes reliance on accessory muscles in the neck and shoulders, reducing tension and promoting a relaxed, natural posture.
Impact of Poor Posture on Breathing
Restricted Lung Capacity
Slouched or hunched postures compress the thoracic cavity, limiting lung expansion and leading to shallow breathing. This can decrease oxygen intake and affect overall health.
Increased Respiratory Effort
Poor posture forces the body to work harder during respiration, potentially causing fatigue and discomfort.
Breathing Exercises for Posture Correction: Techniques to Enhance Breathing and Posture
Mindful Posture Correction
Maintaining an upright posture with relaxed shoulders and an open chest facilitates optimal breathing patterns. Regularly checking and adjusting posture throughout the day can prevent the development of poor habits.
Breathing Exercises
Practices such as diaphragmatic breathing can strengthen respiratory muscles and improve posture. Inhale deeply through the nose, allowing the abdomen to rise, and exhale slowly through the mouth, letting the abdomen fall.
The Benefits of Breathing for Posture Correction: Why Integrating Proper Breathing and Posture Matters
Enhanced Oxygenation
Efficient breathing increases oxygen supply, improving energy levels and cognitive function.
Stress Reduction
Deep, controlled breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress-related muscle tension that can negatively impact posture.
Improved Musculoskeletal Health
Proper breathing supports core muscle engagement, stabilizing the spine and reducing the risk of back and neck pain associated with poor posture.
Mindful breathing techniques in daily routines can significantly enhance posture and overall well-being. Regular practice of diaphragmatic breathing, combined with conscious posture adjustments, fosters a harmonious relationship between respiration and body alignment.
Common Pitfalls to Avoid When Using Yoga for Posture Correction
While yoga is highly effective for posture improvement, avoid these common pitfalls:
Rushing Through Poses
Take your time to focus on proper alignment.
Neglecting Core Engagement
Permanently activate your core to support your spine.
Ignoring Discomfort
Pain is a signal to adjust or modify a pose.
Inconsistency
Regular practice is essential for long-term results.
Related Reading
• Electronic Posture Corrector
• Posture Adjustment Treatment
• Best Posture Brace for Rounded Shoulders
• Nugget Alternative
• Zen Alternative
Improve Your Posture with Our Posture Correction App
Posture AI's posture correction app transforms your posture and well-being using advanced AI technology and your smartphone camera. Our app provides personalized posture analysis, expert-guided exercises, and progress tracking to help you move and feel better. Simply take front and side photos, and our AI generates detailed reports with tailored improvement plans.
Features include instant posture scanning, AI-powered analysis, customized exercise programs, and progress monitoring. Whether looking to prevent long-term issues, reduce daily discomfort, or boost confidence, Posture AI offers an affordable, at-home solution for better alignment. Skip expensive treatments and transform your posture with just a few minutes of guided daily exercise.