Yoga Exercises to Correct Posture - Best for Preventing Back Pain

Correct posture is an indicator of spinal health. Doing yoga exercises is a way to correct the curvature and posture of the back.

Sitting in a bad position in front of the computer and the use of mobile devices frequently are capable of flexing the spine.

As well as the typical errors in the technique of the exercises can cause pain in the neck and nape . This article describes the best yoga exercises to correct posture and strengthen the cervical spine.

How to correct posture with yoga? – Training

Yoga exercises are effective in correcting posture and straightening the spine. Over time, the back straightens and pain in the neck is reduced.

By doing yoga exercises 2-3 times a week, you will quickly notice positive effects on posture and improve back pain . Below you can see examples of yoga exercises to correct posture:

1. B alasana (“Child position”).

This is a key exercise for relaxation. Start sitting on the heels, the thumbs are touching, and the knees are apart. On the exhale, slowly lower your body down. Then stretch your arms forward and take a deep breath. Try to bring your tailbone down, while directing your chest toward the floor. Hold the final pose for 30-60 seconds.

2. Marjariasana (“Cat Stretch”)

This is one of the best yoga exercises to increase spinal mobility. Starting position on four supports. As you inhale, squeeze your abdomen. Bending your back, bring your tailbone back and up, position your head so that you can look up to the highest possible point, without straining your spine. As you exhale, round your spine as much as possible, pointing your head downward. Perform 5-7 reps.

3. Tiryak Tadasan – The swinging palm tree pose ”

This is a yoga exercise for the development of balance. Starting position – stand with your legs slightly wider than your shoulders. The tailbone should be kept inward. As you inhale, raise your hands and use your fingers for support. Exhale slowly and with the sensation of the oblique muscles flexing. Without changing the position of the hips, bring your body to the sides. Hold this pose for 10-20 seconds. Perform 5-7 reps for each side.

4. Dandaamana Bharmanasana – Balance table position

This is an exercise to strengthen the muscles of the lower back and develop balance. Starting position – on four supports. As you inhale, pull your right foot back, then extend your left hand forward. Keep the glutes firm and press trying to maintain a straight line. Hold this pose for 10-20 seconds. Change sides. Perform 5-7 reps.

5. Uttanasana – clamp pose

One of the best yoga exercises to stretch the spine. Starting position – standing. Breathe out slowly and with abdominal muscle control slowly lower yourself down and bring your head toward the floor. Point your hips slightly upward and straighten your knees. There should be no tension in the neck. Take 5-7 slow, deep breaths, then gently return to the upright position.

6. Supta Matsyendrasana – “Twist or torsion”

A classic yoga exercise to stretch the spine. Starting position – lying on the back, arms apart, palms down. Bend your right leg from the knee, pull it up. At the top, rest your left hand. As you exhale, gently press down on your knee with your hand, and try to bring it toward your chest. Hold the pose for 20-30 seconds and switch sides.

7. Kumbakasana Vinyasa (“dynamic plank”).

An alternative yoga version of abdominal planks in fitness. This exercise is effective in strengthening the muscles of the middle zone. Starting position- Torso face down in a straight line parallel to the ground and shoulders aligned to the body. Get on your hands and toes. Keeping your chest up, lift yourself up. On the exhale, direct your tailbone up, making sure your abdominal muscles are tight and your back is straight. Hold the pose for 10-20 seconds, return to the starting position, repeat 3-4 times.

Yoga exercise routine to correct posture

Below you can see a yoga exercise routine to correct posture:

AsanaExercise functionTime – repetitions
Child’s pose (Balasana)Relaxation and stretching30-60 seconds. 1 rep
Cat pose (Marjariasana)Lower back flexibility30-60 seconds 5-7 reps
Swaying Palm Tree Pose (Tiryak Tadasan)Balance10-20 seconds 5-7 reps per side
Postura de la mesaBalance10-20 seconds. 5-7 reps
Claw Pose (Uttanasana)Decompression of the spine30-60 seconds. 1 rep
Twist (Supta Matsyendrasana)Decompression of the spine20-30 seconds. 2-3 reps per side
Plancha dinámica (Kumbhakasana Vinyasa)Strengthening the middle zone10-30 seconds. 3-4 reps

Yoga Exercises to Prevent Back Pain – Tips

Learning yoga exercises to improve posture takes time and dedication. Do not try to achieve results in a few days. The spine is made up of extremely complex muscles and they are usually under tension, and the desired effect

The ideal is to achieve a control of the technique with a yoga teacher. If you cannot and feel the muscles tighten, the teacher will tell you what to do in each case.

If you have had a spinal or joint injury in the past, it is not advisable to do yoga exercises without knowing the technique. They are strictly contraindicated in these cases.

What is having a correct posture?

To “feel” the correct posture stand up straight, spread your legs a little narrower than shoulder width apart, inhale and fill your chest with air. Relax your shoulders slightly back, bringing your shoulder blades together slightly. Expose the rib cage forward, press down on the pelvis, and make sure the tailbone is pointing downward. At the end of the pose you should look forward with your head held high.

For most people, this posture will not only be extremely uncomfortable. But it also requires an intense effort to maintain it. However, this is the correct posture for the body. The sooner you start doing the yoga exercises to correct it, the faster your back will become straight.


Most postural disorders are associated with a sedentary lifestyle and progressive curvature of the spine. Correcting the posture with yoga exercises is possible.

The best exercises to alleviate lower back pain are asanas concentrated in the middle zone, whose objective is to straighten the spine and strengthen the middle zone.

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