10 Yoga Positions That Can Correct Your Posture

Maybe you don’t even give much importance to the subject, but the truth is that our health depends a lot on the alignment of the spine. The way we keep the body, whether standing in a certain position or moving, affects the functioning of our organs. That’s why posture is so important, not to mention that it is still fundamental for us to adopt a beautiful silhouette and pass on a pleasant image to others. Practicing yoga can help the spine achieve optimal balance, benefiting the body as a whole.

O awesome.club created for you a list of positions that allows a correct alignment of the body.

This pose develops flexibility in the spine and eliminates tension from the legs and hips, as well as relieving head, neck, back and sciatic nerve pain. For some people, performing it can be a complicated task, as it requires a lot of concentration. However, with practice, it is possible to achieve the goal and improve your balance.

Starting with the mountain position, inhale and lift your right knee. Keeping your balance on your left leg, place the sole of your foot above your left knee, never over it. Breathe in and stretch your body, raising your arms above your head. Exhale and bring your palms together, bringing them to the middle of your chest. Repeat with the other side.

The position strengthens the spine, releases tension in the back (especially in the lower region), and helps to expand the chest and shoulders. With this, it favors not only posture, but also lung capacity. We present an adapted version to help beginners perform the original snake pose (Bhujangasana) which starts with the body face down on a mat.

Keeping the tops of your feet in contact with the ground, bring your heels and legs together. Your arms should be supporting your body, with your hands pointing forward and over your head. Touch the ground with your palms. Elbows should remain in line with the shoulders and in contact with the floor. Breathe deeply, lift your chest using the strength of your back, keeping your belly button and forearms on the floor. Lift your chin slightly. If you can, bring your head back and exhale.

In addition to being a relaxing pose because it stretches your back, the butterfly pose helps expand your hips, stretch your leg muscles, and make your knees more flexible. It is an especially interesting position for pregnant women and people with flat feet.

Sit on a mat with your back straight. The soles of your feet should touch each other. Lower your knees as far as you can, trying to get them on the mat. Keep your body weight on your glutes. With the index finger, grasp the “toes” of both feet. Open your elbows. Lower your chest, bringing it as close as possible to your feet. Don’t worry if you can’t make it to the ground. With time and practice, this will be possible. Try to hold the pose for at least a minute. Repeat 3 to 5 times.

In this position, most of the effort is done by the feet, which leads to an improvement in body alignment. In addition, it strengthens the legs, the back and expands the chest. The posture has three variations, but here we will present the simplest of them.

Standing on the treadmill, take a side step to keep your feet apart, with a distance of one meter between them. Breathe in and lift your arms until they are in line with your shoulders, palms facing down. As you exhale, bend your left knee to a 90 degree angle. Breathe in again and raise your arms above your head. Press palms together while turning to one side. Hold the position for 30 seconds and repeat with the other side.

If you are looking for postures that benefit most of the body, the bridge is undoubtedly one of the most suitable. This position strengthens your upper body, working your hips, thighs, and glutes. All of this positively affects body posture, as it increases the flexibility of the spine and stretches the chest region. Start by lying on a mat, belly up.

Extend your arms alongside your body, palms facing down. Supporting the soles of your feet and aligning your knees with your hips, bend your legs. Keep your back straight on the mat, leaning fully on it. Pressing your feet into the floor, lift your hips to form a straight line with your knees, hips, and shoulders. Hold the position for 3 to 5 breath cycles. Lower vertebra by vertebra and repeat again.

It is a posture that “opens up” the front part of our body, helping to reverse the effects of spending many hours in front of the computer. Thanks to it, the toes and the top of the feet become stronger, the muscles of the lower extremities develop, the arms become more toned and the chest expands, contributing to the correct posture of the shoulders.

Sit on a mat with your feet together in front of your body and your legs extended. Place your arms at hip height and your hands in front of your feet. Bring your shoulders back and press down on the mat with your fingertips. Raise your hips with the help of your ankles and try to touch the ground with your toes, bringing your head back. Do not bring your head forward and hold the position for as long as your body can resist.

In Sanskrit, Marichi means “ray of light”. It is one of the best postures to improve body alignment as it expands the hips, stretches the back, eliminates neck tension, strengthens the abdomen and makes the legs more flexible. You may not get the final result on the first try, but with perseverance, the results will not take long to appear.

Sit with both legs in front of you, and bend your left leg forward. Use your left hand to hold the leg on the same side. Bend your right knee and bring the same foot together until the heel touches the leg. Bring the bent leg to the right and lean forward. You can use your left hand as a support to hold the leg on the other side. Place your right hand next to your left foot. After bending over, keep your body in the position, bringing your right hand to your lower back. Touch the area with the back of your hand. Bring your left hand behind your back, holding your right hand with it, or interlace your fingers to achieve this goal.

Among the benefits of the arch pose are increased flexibility and range of shoulders. In addition, this position relieves pain in the lower back and strengthens the abdomen and shoulders, which is essential for adopting a healthy posture, as all the muscles of the back are required during the movement.

Start by lying on the mat with your stomach down. Bend your knees, bringing your legs towards your back, “taking off” your pelvis from the floor. Rotating your shoulders back, reach your heels with your hands and hold the position without straining your neck.

The position is great for gaining flexibility, but especially for aligning our spine when we spend a lot of time in an inadequate posture. Not to mention that it helps to expand the shoulders so that, in the practice of yoga, we can perform this and other positions more satisfactorily. In addition, it helps to strengthen hands and feet, as well as heels, chest and hips.

Sit on a mat with your legs forward. Bend your knees with both feet on the floor. Cross your right knee over your left, bringing your right foot towards your left hip and passing your opposite foot under it. As you exhale, bring your right arm behind your body so that your forearms rest on your lower back. Move them up. As you inhale, lift your left arm with your palm facing up, bend your elbow and hold your right hand if you can.

The pose is known as a “disease destroyer”, but in our body structure, it is also capable of stretching the muscles of the back and abdomen. In addition, it relieves tension in the shoulders and neck, strengthening the front of the body.

Lie on your back on the mat. Place your arms by your sides. Place your palms against the mat, towards your feet. Support your elbows. Press into your elbows and lift your chest until your shoulders are wide apart and your chest feels more open. Let your head fall back while your hands should rest on your hips.

Are any of the poses shown above already part of your exercise routine? Are you a yoga fan? Leave your comment!