Yoga Positions to Promote Better Posture


As a collective society, we are moving less and sitting more. Before we get into the Yoga positions to promote better posture, have you noticed yourself slouching at your desk or hunching over your phone all day? We sure have!

Not only does slouching give off a closed and sluggish sort of energy, but poor posture can also cause a variety of health problems. Bad posture can alter the biomechanics of the body and disrupt the way your body functions. This can also interfere with your nervous system and put extra pressure on the nerves, which can result in negative health issues. From neck and back pain to headaches and fatigue.

Luckily, Yoga can help improve your posture and alleviate these symptoms. Keep reading and we will share our favourite Yoga positions for better posture and how they can benefit your body and mind. The best part, is they’re very simple poses! 

Yoga Positions to Promote Better Posture

Mountain Pose or Tadasana 

Mountain pose is a foundational posture in Yoga that can help you stand tall and improve your posture. To do this pose, stand with your feet hip-width apart and parallel or with feet together, big toes gently touching heels and slightly a part. Notice what position feels better for your body, we are all different! Press down through your feet, engage your thigh muscles, and lengthen your spine. Roll your shoulders back and down and relax your arms by your sides. Hold the pose for a few breaths, feeling grounded and stable.


Cobra Pose or Bhujangasana

Cobra pose is a great Yoga posture for strengthening your back muscles and improving your spinal alignment. To do this pose, lie face down on your mat with your hands by your shoulders. Inhale and press into your hands, lifting your chest off the mat. Keep your elbows close to your body and draw your shoulders down and back. Option, lift the hands off the earth and hold the pose for a few breaths, then release back down to the mat.


Downward Facing Dog or Adho Mukha Svanasana

Downward Facing Dog is a classic Yoga pose that can help lengthen your spine and strengthen your core and back muscles. To do this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Exhale and lift your knees off the mat, straightening your legs and pressing your hips back. Keep your arms straight and your shoulder blades engaged. Hold the pose for a few breaths, feeling a stretch in your hamstrings and back.


Warrior II or Virabhadrasana II

Warrior II is a powerful Yoga posture that can help improve your posture by strengthening your legs, core, and back muscles. To do this pose, stand with your feet wide apart, with your right foot facing forward and your left foot turned out to the side. Bend your right knee and extend your arms out to the sides, parallel to the floor. Keep your shoulders relaxed and your gaze over your front hand. Hold the pose for a few breaths, then switch sides.


We’re not going to overload you with too many postures, really there are so many Yoga poses that will help improve your posture! The best thing to do really is to start practising! If you’re not sure where to begin, sign up to a FREE class here!

This class is actually called ‘Desk Worker Yoga’ meaning it’s designed to undo all those sedentary actions, like sitting at the desk, on the couch, driving and looking down at your phone. It’s just 20 minutes! We have a feeling you are going to love it! It’s one of the favourites amongst MerryBody Members! 

If you’re still unsure about Yoga and how it can improve your posture, keep reading as we’ve answered some frequently asked questions below. If you have any other questions, don’t hesitate to get in touch! 

But can Yoga really improve my posture? 

Yes! Yoga can help strengthen the muscles, like your core, glutes, and back muscles, that support good posture. Holding a proper and aligned posture can be hard, if your muscles are stronger it becomes easier. Yoga will also increase your body awareness, making you more conscious of how you are standing and when to correct your bad posture. 

How often should I practice Yoga for better posture?

Like anything, you need to create a consistent practice to actually experience the benefits. It’s not about getting into a down dog once and thinking boom, that’s my posture work! You must create regular practice, we’re not saying you need to do an hour every day but a few times a week would help you experience the most benefits for your posture. Even if you just fit in 10 minutes a few days every week, you can notice the difference!

What if I have limited mobility or injuries?

It’s always better to seek advice from your doctor, physiotherapist or a qualified Yoga instructor before starting any new Yoga practice, especially if you have injuries or limited mobility. They can help you modify the poses to suit your needs. This is why in all of our online Yoga classes we offer options and modifications. We are also available to chat about the necessary changes you may need to make to suit your mobility issues. It’s always better to go slow and steady and modify, otherwise, you will injure yourself further and not be able to practice! 

What If I don’t know how to do these poses?

 You can find so many tutorials online! In fact, we have a Sun Salutation Tutorial available on our YouTube Channel, this tutorial actually includes many of the above Yoga Positions for your posture. 


Improving your posture can have a huge positive impact on your overall health and well-being. By incorporating Yoga into your weekly routine, you can improve your posture. It won’t happen overnight but with consistent practise, it can and will happen!  Why not give these Yoga poses a try right now and see how they can help you sit up straight and stand tall?! If you’d like help with creating a consistent Yoga practice sign up to our Yoga App and experience our online classes. The best part there is a trial to test it all out! Not only will you access close to 500 classes (plus, we add a new class each week) you’ll also have access to us for support and questions. 

You can download the MerryBody App for free over here! 

Always merrymaking,
Emma + Carla


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