• Apala Guha

10 Yoga Poses for Posture Correction

Posture means “ the position in which someone holds their body when standing or sitting”. Following article is written by Elate Wellbeing to help you correct your posture and reduce pain.


Maintaining a good posture plays a very crucial role in overall health. Correct posture keeps the bones well aligned with the rest of the body and the tension in muscles and ligaments in properly distributed. Also with correct posture, all other body parts remain in their rightful positing with minimal stress. This prevents wear and tear of joints and prevents backache and muscular pains.




The correct posture of the body in a standing position is when:

  • You stand up straight and tall.

  • Keep your shoulders back.

  • Pull your stomach in.

  • Put your weight mostly on the balls of your feet.

  • Keep your head level.

  • Let your arms hang down naturally at your sides.

  • Keep your feet about shoulder-width apart.

The most correct posture while sitting is when:

  • You keep feet flat with a little gap in the legs

  • Knees with a little gap with your seat and little higher than hips

  • Shoulders relaxed and knees and forearm parallel to the floor

  • Elbows bent making L shape at the arms

  • Keep back straight with support on the lower back.

According to a Harvard Research, postures can be improved by practising these:

  • Imagery. Think of a straight line passing through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to the top of your head is pulling you upward, making you taller. Try to hold your pelvis level — don't allow the lower back to sway — and resist the urge to stand on tiptoe. Instead, think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater rather than a soldier at attention.

  • Shoulder blade squeeze. Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.

  • · Upper-body stretch. Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20-30 seconds. Relax.

  • Arm-across-chest stretch. Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.

These are some Yogasanas which if practised regularly, help in Posture correction: (Elate wellbeing Yoga online sessions):

Other related articles:

https://www.elate-wellbeing.com/post/avoid-pain-by-adopting-the-correct-posture

https://www.elate-wellbeing.com/post/2019/05/27/exercises-for-reducing-chronic-pain



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