How Yoga Can Improve Your Posture

Posture is crucial to physical health. If you're a busy young professional, you may be subjecting yourself to a future filled with pain if you don't correct it, especially if your profession and lifestyle are largely sedentary. Implementing a few simple stretches and yoga routines into your day can make a huge difference. 

Effects of Technology on the Body

Millennials raised on mobile devices and other modern technology may be at particular risk for posture-related health problems. While the long-term effects are still being studied, research shows that poor posture is associated with a number of negative consequences.

Prolonged work hours and heavy use of technology have led to a condition called Forward Head Posture. The painful condition occurs when the neck loses its natural curve. Symptoms include fatigue, tension headaches, and a decrease in the range of motion for the spine, shoulders, and arms. Without treatment, Forward Head Posture could lead to more severe problems, such as arthritis and joint disease. 

Improving Posture with Movement

Having the correct posture decreases the abnormal wearing of joint surfaces and ensures muscles are being used effectively, by keeping bones and joints in alignment. 

The busy lifestyle of a young professional means little sleep and long workdays. As a result, poor posture worsens over time. Incorporating stretching into a daily routine increases blood flow to the muscles and decreases the risk of injuries.   


Stretching and yoga can improve posture by increasing flexibility, joint range of motion, and enable muscles to work more efficiently. 

Here are a few simple ways to relieve muscular pain and improve mobility.


This exercise strengthens the spine, stretches the chest, shoulders, lungs, and abdomen. 


  1. Lie down flat on your stomach with legs straight and toes pointing backward.

  2. With your fingers pointing forward, position the arms so that the elbows are facing backward and your palms are flat on the floor.

  3. Inhale and straighten the arms to lift your chest, until your pubic bone is touching the floor.

  4. Try to hold the pose for 15-30 seconds and maintain steady breathing. Exhale as you come back down to the floor.

Swaying Cobra

The exercise has the benefits of the Cobra posture but adds more to the stretch, to relieve tension and increase flexibility. 


  1. Follow the steps from the Cobra posture.

  2. While the arms are extended and chest is raised, turn the neck as far as you can to try and look behind you.

  3. Hold the pose for 15-30 seconds and exhale while coming down to the floor.

  4. Repeat on the other side.


Benefits of the camel pose include: strengthening lung capacity, improving the function of the respiratory system, relieving backache and correcting rounded back and drooping shoulders. 


  1. Start seated on your heels with your knees and toes facing behind you. 

  2. Lift your hips upward and while bending back hold onto each heel with each hand.

  3. Push your hips forward as far as you can while letting the head hang backward.

  4. Steady your breathing and keep the breaths as long as possible.

  5. Beginners should hold the pose for 10 seconds and gradually increase to 3 minutes.

  6. Exhale while releasing the hands and relaxing the body back down to the floor.

Feel Better.
Live Better.