12 Restorative Yoga Exercises To Help Improve Your Posture

Proper posture increases confidence and comfort. Poor posture can cause neck, back, and other issues. Fortunately, sitting and standing can fix such difficulties. We have exercises to stretch and strengthen your shoulders and back to enhance posture.


1. Locust Pose

Lie stomach-down on the mat with arms extended. Push your hips into the mat, point your toes, engage your legs, and raise your feet. Raise your arms and feet in front of you. Take on everything. Hold for 8–10 breaths or longer, then gently lower.

2. Garland Pose

Place hands at heart centre and feet slightly wider than hip-width apart. Squat slowly with knees bent and toes splayed. Pull elbows into knees while praying. Press knees open with elbows parallel to floor. Straight spine, hips down, chest up, shoulder blades down and back. Take several breaths and rise.

3. Puppy Pose

Whether you're in child's pose or on the floor, bring your knees together. Bring your chest down to the mat and walk your fingers forward. Lift your hips up towards the sky. This will open your chest and bend your back. Hold the pose for a few breaths and then switch to a different one.

4. Bow Pose

On your belly. Place feet and knees hip-width apart facing the ceiling. Grab ankles outside. Inhale deeply. To extend your chest, exhale and stretch legs and feet to ceiling. To expand chest, lower and back shoulder blades. Face forward. With each breath, stretch higher. Hold for 5–8 breaths. Put your thighs on the mat slowly. Repeat once or twice.

5. Reclining Butterfly Pose

Sit on your mat, bring your soles together, and let your knees fall to either side. Let your body descend on a yoga block under your lower back and head. Relax your arms overhead and hold for as long as needed.

6. Cobra Pose

Stomach first. Hands under shoulders. Elbows into body. Drive your feet, legs, and hips into the mat with bent elbows and lift your chest on an inhale. Relax your back and shoulders to expand your chest. Relax and return to the mat. Hold for one breath on the last five.

7. Tree Pose

Start standing. Left-foot grounding. Bend your right knee and place your right foot on your left ankle, lower leg, or inner thigh (whatever feels best). Reach for the heavens or touch your heart. Hold for 30–60 seconds and release. Replicate oppositely.

8. Upward-Facing Dog

Lay stomach-down on your mat. To rise, inhale and press through your palms under your shoulders. Lift your legs by pressing your foot tips into the mat. Simply touch the mat with hands and feet. Slowly lower or press up to downward-facing dog after two breaths.

9. Cat-Cow

Place shoulders over wrists and hips over knees at table. Your palms pound. Inhale, tilt your tailbone up, drop your tummy, and lift your gaze slightly without bunching your neck. The "cow" exists. As you exhale, tuck your tailbone, curve and circle your spine, and check your belly button. The "cat" half. At least three breathes.

10. Seated Spinal Twist

Cross your legs and sit on your mat. Elevate your arms. Place your right arm on the mat behind you and your left hand on your left knee. Inhale deeply. Exhale and twist, looking over your left shoulder. Pause for two breaths, then centre. Replicate oppositely.

11. Child's Pose

Sit back on your heels with toes together and knees wide from tabletop. Your chest should rest on your mat while you extend your fingertips forward. Lengthen hips to fingers. Take 1–5 minutes to breathe here.

12. Seated Cactus Arms

Sit on heels with hands on thighs. Inhale while raising arms. Bend your arms to 90 degrees at your sides and pinch your shoulder blades as you exhale. Breathe and restart. Breathe three times. In comes cat-cow.

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