Yoga Poses To Improve The Body Posture In 15 Min: Modern studies shows that a bad body posture can bring your lifespan down by 3 to 4 years.

Bad Body Posture can lead to many problems like Upper and Lower Back Pain, digestion related problems and cardiovascular problems.

There are many reasons of the bad postures one is may be due to sitting all day at desk or maybe due to driving for long hours.

Nowadays being in comfort means leaning backward and slouch. But see this is not the right way to sit.You may feel like you are relaxing but your organs will be in discomfort.

You have to look at the very design of our body.

The organs like chest and abdominal the major organs as we see, are not fixed with nuts and bolts. To stay in a particular location.

They are loose. The only way they can be in comfort is by sitting with your spine erect.

Will Yoga Fix My Posture?

The answer is yes.With the regular practice of the yoga posture I have mentioned one can fix its very body posture, which will bring the body organs to the state of comfort.

Yoga for Posture Alignment

The body can take any number of postures. In different mental and emotional situations, one goes throughout the day, the body takes certain postures accordingly.

I would like you to make notice of this, that when you are happy, you sit one way and when you are unhappy you sit the other way.

So with a proper posture it is possible to change the way you feel, think and experience.

Yoga is a way of aligning your body with the geometry of the universe.

Also read : Yoga for Immunity

11 Yoga poses to Improve Posture

So here are some of the yogic posture I have compiled for the best results.

1. Plank
2. Cat-Cow Pose
3. Standing forward bend
4. Cobra Pose/Bhujangasana
5. Child’s Pose
6. Half Lord of fishes
7. Tadasana
8. Eagle Pose
9. Downward facing dog Pose
10. Bow Pose
11. Warrior Pose

1.Plank

Plank puts immense stress on your upper arms muscles which will helps in making them strong and big.

Your hands should be under the shoulders. That is your should be on your wrists. Toes should be touching the ground.

Neutralize the neck and spine, they should not be bent towards the ground or the ceiling. Keep them straight as far as possible. look towards the ground at point , foot beyond your shoulders. that will help in keeping the perfect posture.

Maintain this position for about 20-22 seconds. As you get comfortable doing it increase your timings.

2.Cat-Cow Pose

>Be on your knees and hands.

>Your palms should be directly under your shoulders and knees under the hips.

>Hands should be shoulder apart and knees be hips apart from each other.

>inhale while moving your belly towards the ground. Open up the chest and look towards the ceiling.- Cow pose

>exhale while moving your belly towards ceiling .Neck should be bend ,look towards the floor.

>repeat this Cat-Cow pose 3-4 times.

This Pose improves flexibility of the spine.

3.Standing forward bend

> While exhaling through the nose, bend forward from the waist, keeping your spine erect. On exhaling completely bring your hands on the floor besides feet.
>For yoga beginners – they can bend the knees slightly if they want to bring the palms to touch the floor. With regular practice of this asana, they will be able to do it perfectly without bending knees. (so relax) .

4.Cobra pose

With inhalation, apply force on the ground as if you are trying to push the ground with both the hands, you may keep your elbows bent in this pose and make a gentle effort to push the chest forward and try to look towards the sky. The navel should touch the ground and legs should be straight. Stretch as much as you can do not try to force the body.

5.Child Pose

It helps in reducing stress in hips and thighs. Relieves back and neck pain.

>Kneel on your knees.

>Your big toes should be touching each other, Widen your knees slightly apart from each other.

>As you exhale bend forward, your stomach and chest be resting on the thigh, and make your forehead touch the ground.

>With the palms facing down arms can be extended overhead.

>Be in this pose for 10 breaths and then with inhalation come back to normal pose.

6.Half Lord of fishes

It increases the flexibility of spine.

Helps in relieving tension in mid spine.

>Sit with your legs straight in front of you.

>Bend your right knee and step out your right foot outside of the left leg. The right knee will point towards the ceiling. Bend the left knee in such a way that it touches the opposite hip.

>Right hand should be firmly placed on the ground behind the hip.

>inhale, start lifting your left arm and as you exhale twist yourselves towards right. Left arm elbow should be placed outside right thigh.

>Sit firmly on your sitting bones, give gentle twist towards right as you exhale every time.

>For variation you can look above your shoulder. Hold this pose for a couple of breaths and then repeat this on the other side.

7.Tadasana

Take the breath-in and lift both arms up and back, make sure your both the arms are in close contact with ears. The main focus is to stretch the body as far as you can from the heels to the tip of the finger.

maintain the pose for 3-4 breaths

As you exhale bring, your arms and heels down to rest.

8.Eagle Pose

It helps in asthama and low back-ache.

>Stand firmly on your feet with hands on the side. Maintaining balance on the left leg bend your knees and lift your left leg up such as left thigh cross over the right thigh. Hook the left foot behind the right calf.

>Stretch your arms in front of your body.Cross the left arm over the right.

>Bend the arms from the elbows and raise them perpendicular to the floor. Bring your palms as close as possible to each other. The back of the hands should be facing each other.

>Raising the elbows ,fingers should be pointing towards the ceiling.

>Be in this pose for 15 seconds or as long as it is possible for you and then repeat the same for the other leg.

9.Downward facing dog Pose

Arm’s should be kept at shoulder width distance. In this we will try to push the floor away from ourselves.

Straighten the legs and start raising you hip from the ground. Palms should be placed flat on the floor, fingers spread wide-apart for proper balance.

Shift the weight on the legs. Be in this pose for as far as you can then come back to normal.

10. Bow pose

It leads to a stretch in the abdominal region which helps in reducing the fat. leading to weight loss.

>Lie on your stomach with your arms by the side of the body.

>Now fold both the knees and taking your hands backward hold the ankles.

>Start breathing in ,lift the chest up form the ground and pull the legs.

>Look forward keep the pose stable, while focusing on your breath. The body is now curved like a bow. Bend only as possible as it is for you do not overdo it. Continue to take deep breaths while in the posture.

>Hold the posture for 20-25 seconds and as you exhale bring the legs to the normal position. relax.

11. Warrior pose

It helps in shaping your arms, legs, and lower back

>Step your left foot toward the back. Now bring your left foot toes in a 45-degree angle.

>Start to bend your right knee so it comes over the ankle. Widen your stance so it helps in increasing the stability of your posture.

> Arm position may vary according to your flexibility.

>Make sure your hips pointing forward not twisted to the side.

Conclusion on Yoga Poses To Improve The Body Posture:

The good body postures reflects confidence and strong personality of a person.

There are many yoga postures I have suggested some of the effective yoga Poses to improve the Body Posture.

They will help you counter the habit of slouch back. As a result you will get a perfect body Posture.

Do let me know which pose you liked and how you felt while doing these practices ?, after practicing these posture of yoga.

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