Fixing your posture takes body awareness and determination. MayoClinic.com recommends that you do a combination of core exercises and stretching. The ancient exercise of yoga includes numerous poses, or asanas, which help your body relearn proper posture. Yoga also focuses deeply on proper breathing. If you breathe evenly, expanding your torso for inhales and gently contracting it for exhales, you can better enjoy the process of stretching and strengthening your body into an improved posture. Avoid a pose if it causes sharp pain or intense discomfort.
Mountain Pose
Step 1
Stand on your mat with your feet firmly planted on the ground.
Step 2
Contract your abdominal and gluteal muscles as you soften your knees, lengthen your spine towards the ceiling and softly press your shoulders down from your ears.
Step 3
Focus on standing tall, but staying relaxed, as you hold mountain pose for up to one minute with your eyes closed, if possible. Be mindful and accepting of the three natural curves of your spine, from top to bottom, as outlined by the Cleveland Clinic--the cervical, thoracic and lumbar.
Boat Pose
Step 1
Sit on your mat with your knees bent in front of you and feet flat on the floor. Lean back so your feet float off the floor. Make adjustments so you are seated on your buttocks, and not your tailbone.
Step 2
Hold your shins up so they are parallel to the ceiling and the bottoms of your feet face out in front of you. Keep your chest and posture straight, as if you were in mountain pose, except that you are leaning back to engage your belly and back muscles.
Step 3
Breathe deeply as you hold boat pose for up to 10 breaths, then release your feet to the floor.
Step 4
Splay your knees out to the sides as you bring the bottoms of your feet together. Boat pose improves your core strength, while encouraging you to maintain posture, and the end stretch, or butterfly, releases tension in your hip flexors and opens your hips.
Camel Pose
Step 1
Stand on your knees, and then place your hands on each side of your lower back. Raise your posture up as tall as possible.
Step 2
Draw your elbows and shoulder blades toward each other. Avoid the desire to push your hips forward with your hands. Instead, create a soft backbend with your upper torso.
Step 3
Lift your chin slightly toward the ceiling, without throwing your head all the way back. Hold camel for seven to 10 breaths.
Step 4
Lift your head back to upright as you move your elbows away from each other. Sink your hips to your heels and fold your upper body over your thighs, reaching your arms straight onto the floor in front of you. Hold child's pose, which releases and counters the tension from camel pose, for as long as you like.
Seated Forward Bend
Step 1
Sit on your yoga mat with your legs straight on the floor in front of you. Sit up tall. If this is difficult, raise your hips up by sitting on a folded towel or blanket.
Step 2
Raise your arms straight up with an inhale. Exhale as you lower your upper body towards your legs.
Step 3
Place your hands on your legs, or clasp your ankles with your hands, as you bring your belly toward your legs and hold the pose for up to one minute. For a gentler variation, let your feet come apart.
Tips and Warnings
- Keep your shoulders and face neutral and relaxed during your yoga practice.
Things You'll Need
- Yoga mat or towel
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