Yoga poses improve the flexibility of your spine by strengthening and stretching the back muscles and through twisting postures. Craig Hospital in Denver, Colorado, lists the possible long-term effects of poor posture as respiratory issues, chronic back or neck pain and increased overall fatigue. By carefully practicing yoga poses for spinal flexibility, you may be able to avoid the effects of poor posture. During your yoga practice, breathe deeply in and out through your nose and avoid producing unnecessary tension in your body.
Cobra
Cobra is particularly effective at strengthening your lower back. Advaita Yoga Ashrama lists cobra as one of the primary back-strengthening postures of hatha yoga. Lie on your belly with your elbows tucked in toward your waist and your palms on the floor next to your chest. For an intense cobra, keep your feet touching. Draw your shoulders back, so they are moving away from your ears. While keeping your neck relaxed, raise your shoulders and chest off the floor. Use your lower back muscles to rise up. When you feel controlled in cobra, push gently into your hands to increase your spine's flexibility. Hold cobra for 7 to 10 breaths.
Supine Flowing Twist
Supine flowing twist builds abdominal strength as it increases the flexibility of your back. Lie on your back with your knees halfway toward your chest. Keep your shins parallel to the ceiling. Tone in your abdominals toward the floor, throughout the exercise, to keep your lower back on the floor. With your palms down, stretch your arms straight to each side. On an exhale, lower your knees halfway to the floor on the right side. Inhale to rise back up to the top, and then exhale as you lower to the left. Focus on controlling all aspects of the movement as you complete at least 10 sets. Modify the pose by keeping your feet on the floor as you move your knees from side to side.
Marichi's Pose
Marichi's pose is a twisting yoga posture. From a seated position, cross your right foot over your left thigh and onto the floor. Sit up tall as you turn your torso toward your right knee. Wrap the inside of your left elbow around your right knee or bring your elbow to the outside of it. Put your right palm on the floor, just behind your hips. Point the toes on your left foot straight up and breathe deeply. Gently, look toward your right shoulder. Hold for about 10 breaths on each side.
Hero Pose
Yoga Journal's anatomy columnist, Julie Gudmestad, recommends practicing hero pose to find balance in your posture. Sit with your legs tucked under your hips. Rest your hands on your lap. Anteriorly and posteriorly tilt your hips until you find a balanced place to hold between the two. Sit up tall and breathe deeply for one minute or longer. Focus on keeping your spine upright, while maintaining its natural curves.
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