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11 Yoga Poses to Help Correct Posture and Alignment

You might already be aware that prolonged bad posture can lead to compromised vertebrae alignment, pain and nerve construction. But you might be surprised to learn it can also lead to poor digestion, poor circulation, fatigue, breathing, impaired cardiovascular health, teeth grinding and impact your mood. In addition to the obvious symptoms of poor posture, all of the above can be results from improper compression and constriction along your spine.

A good way to help you snap back into better form (no pun intended!) is through exercise. Weight-bearing exercises as well as strong core exercises are great options to start, but in particular, one of the many benefits of Yoga is the opportunity it has to actually correct your posture when practiced frequently. Many Yoga poses assist with alignment correction overall, and there are so many that can improve and even reverse bad posture over time.

We’ve selected a few Beginner and Intermediate level Yoga Stretches that can help you get started on the path to a healthier, better aligned spine today. In addition the back and your overall posture, several of these can also assist with shoulder and neck relief. We recommend working with a certified yoga instructor first to help guide you into these poses before trying them on your own, to ensure safety and for assistance with modified versions of these.

  1. Cat Cow

2. Shoulder Stand

3. Tiger Pose

4. Cow Face

5. Cow Face with Eagle Arms

6. Cobra

7. Seated Twist

8. Revolved Chair

9. Wide Legged Bend

10. Wheel Pose

11. Downward Dog

For additional yoga poses with more descriptions, and sources related to the implications of poor posture and spine correction exercises, you can also visit the following sources:

Yoga Hacks to Reverse Bad Posture

Exercises to Relieve Back Pain

How to Reverse Poor Posture

Health Implications of Bad Posture

Catherine Rotman