April 29


Get Good Posture From Yoga and Exercises

By James

April 29, 2018

good posture, right posture

A correct body posture can make you look tall, slim and, confident, but yet, a good posture is what most of us lack today. There are several things that you can do to make sure that your posture improves, and among the best things that can help your back and aid in standing up straight is to look into yoga and exercise.

Today’s modern lifestyle has strained the spine by keeping it curved for a long time, and sedentary jobs, combined with long working hours and excessive use of gadgets make our body more slouch and hunched for an extended period of time.

The body is said to be in the correct posture when it is aligned in such a way that the back is straight, shoulders squared and relaxed, chin up, chest out, and stomach in.

Yoga and exercise can help you not only gain leverage with muscle building but will help your back get some relief. The main focus of yoga and exercise are to strengthen and allow balance overall, and when done on a regular basis, you will find that you will stand tall, walk straight, and you will gain confidence in your mind.


Yoga is a great way to stretch the muscles with a focus on flexibility. Many of the positions in yoga help improve on focus, meditation, and movements, and you’ll find that if you do the moves correctly, you will be able to gain positive results for your back.

With yoga, you will strengthen the core of your body, and improve the way your weight is distributed across the many pieces. With better overall balance, you will walk without worry and you may even gain relief from pressure, pain, and issues that deal with the lower back.

A major benefit of regular yoga practice is that it brings awareness, and a good posture is all about being aware of your body. Practice the following yoga poses to correct your body posture.

  • Tadasana (Mountain Pose) is a great pose to learn the correct way to stand.
  • Bhujangasana(Cobra Pose) helps open up the chest area and shoulders. It also strengthens the back.
  • All-Direction Back Stretch is an effective stretch to improve body posture, strengthen back muscles, lengthen the spine, and relax the tired back.
  • Marjariasana (Cat Stretch) is another good posture for the spine that helps make it more flexible.
  • Shishu Asana(Child Pose) is a deeply relaxing exercise for the entire back and shoulders.
  • Veerbhadrasana or Warrior Pose is a very graceful yoga pose that soothes the shoulder plates and also massages the lower back and knees.
  • Utakatasana(Chair Pose) is an excellent posture for lower back hips and knees. It also relaxes and warms up the knees and hipbones.


Exercise for helping your back, and for good posture can be delightful. You should focus on building muscle within the back, the legs, and the core, because these are all fundamental groupings of muscles that will help you distribute weight across your legs, and back.

You will be able to actually stand tall if you don’t have a bulging belly, and your legs will actually carry your upper torso well. Gaining more flexibility in the back and distributing body weight is the key to exercise, and you should combine light weight training with cardiovascular options.

Other Tips to Get Your Posture Right

  • Make a conscious effort not to slouch, because slouching causes our lungs to bend which constricts the flow of oxygen to the body and causes headaches.
  • Try not to watch television slouching on the sofa, but sit straight and comfortably.
  • Most people complain of knee pain because they tend to sit with their ankles behind their knees, which is not a correct way to sit. Make sure that your legs are well supported and the feet evenly on the ground, and the ankles should be in line with the knees while sitting.
  • Set reminders that will help you particularly in the beginning, to keep your posture correct.  You can put sticky notes on your work desk, near the TV set, on walls, or set reminders on your phone that keep telling you to use correct sitting, standing and walking postures.
  • Carry your body weight equally on both shoulders. Failure to do that can cause consistent back or shoulder pain even at a young age. If you are carrying a laptop bag, try and carry a bag with two straps, which equally distributes your body weight on both the shoulders. Otherwise, make sure that you keep shifting the bag from one shoulder to the other at regular intervals.
  • Follow the correct guidelines while lifting a weight, and avoid hurting your back in the process of lifting some heavy weight. You will hurt your back if you don’t follow the correct process in doing so. While lifting objects that are heavy, always remember to bend your knees first and then the back.

Do not forget that a correct body posture will go a long way in keeping your body in shape as well as maintaining a smart, confident appearance.


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