Yoga Poses for Better Posture

Yoga has been improving posture for thousands of years. Long before ergonomic chairs and standing desks, yogis were addressing the same muscle imbalances that plague modern desk workers.

That’s because yoga naturally does what posture correction requires: it stretches tight muscles, strengthens weak ones, builds body awareness, and teaches proper alignment. Research shows that yoga practitioners have less pronounced thoracic kyphosis and lumbar lordosis compared to non-practitioners, suggesting that yoga exercises can positively affect spinal curvature.¹ It’s not the only way to fix posture, but it’s a gentle, sustainable approach that many people find enjoyable.

Here are the best yoga poses for posture, with instructions anyone can follow—even if you’ve never stepped on a yoga mat.

Why Yoga Helps Posture

Yoga addresses posture from multiple angles:

Stretching. Poses like cobra and cat-cow stretch the chest, hip flexors, and spine—the areas that get tight from sitting and slouching.

Strengthening. Poses like plank, locust, and warrior strengthen the back, core, and shoulders—the muscles that hold you upright.

Body awareness. Yoga teaches you to notice your body position. This awareness carries into daily life.

Breath connection. Deep breathing expands the chest and encourages upright posture naturally.

Stress reduction. Stress creates muscle tension. Yoga reduces stress.

You don’t need to become a dedicated yogi or do hour-long sessions. Even 15-20 minutes of posture-focused yoga a few times a week can make a significant difference. A meta-analysis found that yoga is an effective therapy for chronic low back pain, with improvements attributed to enhanced flexibility, spinal alignment, and posture control.²

Best Yoga Poses for Posture

Cat-Cow Pose (Marjaryasana-Bitilasana)

The perfect warm-up. Mobilizes the entire spine and releases tension.

How to do it:

1. Start on hands and knees, wrists under shoulders, knees under hips
2. Inhale: Arch your back, lift your head and tailbone (cow)
3. Exhale: Round your back, tuck chin and tailbone (cat)
4. Continue flowing between positions with your breath

Benefits: Warms up the spine, releases stiffness, improves spinal mobility

Hold: Flow for 1-2 minutes (10-15 cycles)

Cobra Pose (Bhujangasana)

Opens the chest and strengthens the back extensors—perfect for rounded shoulders and kyphosis.

How to do it:

1. Lie face down, hands under shoulders, elbows close to body
2. Press through your hands to lift your chest
3. Keep shoulders down and back, away from ears
4. Keep hips on the floor—this is a back extension, not an arm exercise
5. Don’t crank your neck back—look slightly forward

Benefits: Strengthens back, opens chest, counteracts slouching

Hold: 15-30 seconds, 2-3 times

Variation: Baby cobra (lift just a few inches using only back muscles, no hands)

Sphinx Pose

A gentler alternative to cobra, good for beginners or those with lower back sensitivity.

How to do it:

1. Lie face down
2. Place forearms on the floor, elbows under shoulders
3. Lift chest while keeping hips and lower body down
4. Draw shoulder blades down and back
5. Look straight ahead, keeping neck neutral

Benefits: Gentle back extension, opens chest

Hold: 30-60 seconds

Locust Pose (Salabhasana)

Strengthens the entire back body—back, glutes, hamstrings.

How to do it:

1. Lie face down, arms by your sides, palms down
2. Lift head, chest, arms, and legs off the floor
3. Keep looking down to maintain neutral neck
4. Squeeze shoulder blades together
5. Reach through your fingertips and toes

Benefits: Strengthens posterior chain, counteracts hunched posture

Hold: 10-15 seconds, 3-5 times

Bridge Pose (Setu Bandhasana)

Opens chest and hip flexors while strengthening glutes.

How to do it:

1. Lie on your back, knees bent, feet flat on floor hip-width apart
2. Arms by sides, palms down
3. Press through feet, squeeze glutes, and lift hips
4. Roll shoulders under you, opening chest
5. Don’t over-arch your lower back

Benefits: Opens hip flexors and chest, strengthens glutes

Hold: 30-60 seconds, or 10-15 reps moving in and out

Thoracic Extension on Block

Uses a yoga block to target upper back mobility specifically.

How to do it:

1. Place a yoga block horizontally under your upper back
2. Lie back over it, letting your head rest on the floor or a pillow
3. Arms can extend to the sides or overhead
4. Breathe deeply and let gravity open your chest

Benefits: Targeted thoracic extension, chest opening

Hold: 1-3 minutes

Downward Dog (Adho Mukha Svanasana)

The classic yoga pose. Lengthens the spine and stretches the posterior chain.

How to do it:

1. Start on hands and knees
2. Tuck toes, lift knees, and push hips up and back
3. Straighten legs as much as comfortable (bend knees if needed)
4. Press chest toward thighs, head between upper arms
5. Let your head hang, don’t look forward

Benefits: Lengthens spine, stretches shoulders, hamstrings, calves

Hold: 30-60 seconds

Child’s Pose (Balasana)

Resting pose that gently stretches the back and releases tension.

How to do it:

1. Kneel and sit back on your heels
2. Fold forward, reaching arms out in front or by your sides
3. Rest forehead on the floor
4. Breathe deeply into your back

Benefits: Releases back tension, calming, counters compression

Hold: 1-3 minutes

Thread the Needle

Rotational stretch for the thoracic spine.

How to do it:

1. Start on hands and knees
2. Reach right arm under your body, sliding it along the floor to the left
3. Lower right shoulder and head to the floor
4. Keep hips high over knees
5. Hold, then repeat on other side

Benefits: Thoracic rotation, shoulder stretch

Hold: 30-60 seconds each side

Standing Forward Fold (Uttanasana)

Decompresses the spine and stretches the hamstrings.

How to do it:

1. Stand with feet hip-width apart
2. Hinge at hips and fold forward
3. Bend knees as much as needed
4. Let head hang heavy
5. Grab opposite elbows and sway gently

Benefits: Spinal decompression, hamstring stretch

Hold: 30-60 seconds

Mountain Pose (Tadasana)

The foundation of all standing poses. Teaches proper standing alignment.

How to do it:

1. Stand with feet together or hip-width apart
2. Distribute weight evenly across both feet
3. Engage thighs slightly, tailbone neutral
4. Draw shoulders back and down
5. Arms at sides, palms facing forward
6. Head balanced over shoulders, chin parallel to floor
7. Stand tall as if being pulled up from the crown of your head

Benefits: Teaches alignment, builds awareness

Hold: 1-2 minutes, focusing on alignment

A Simple Yoga Posture Routine

Try this 15-minute sequence 3-4 times per week:

Tips for Yoga Posture Practice

Don’t push through pain. Yoga should feel like stretching, not hurting. Back off if something hurts.

Breath matters. Deep, steady breathing helps you relax into poses and enhances the benefit.

Consistency over intensity. Three 15-minute sessions beat one 45-minute session for building habits and creating change.

Modify as needed. Use props (blocks, blankets, straps). Bend knees in forward folds. Choose easier variations.

Notice your daily posture. The awareness you build on the mat should carry into your life.

Yoga vs. Other Posture Exercises

Yoga isn’t the only way to fix posture. Our 10-minute posture workout and core exercises also work well. The best approach depends on what you enjoy and will actually do.

Yoga might be better if you:

• Enjoy mindful, flowing movement
• Want stress relief alongside posture work
• Prefer longer holds and breathing focus
• Like the spiritual/mental aspects

Targeted exercises might be better if you:

• Want maximum efficiency in minimum time
• Prefer structured reps and sets
• Want to focus on specific weak areas
• Don’t connect with yoga

Many people combine both—yoga a few times a week plus daily targeted exercises. Experiment and find what works for you.

Related articles:

• How to Fix Bad Posture: Complete Guide
• 10-Minute Posture Workout
• Stretches for Hip Flexors
• Morning Posture Routine

References

The Posture Workout app includes yoga-inspired stretches and flows for posture improvement. Download it free →