Yoga For Posture: 4 Exercises To Straighten Up Drooping Shoulders

Poor posture caused by drooping shoulders can lead to various physical problems, such as neck pain, headaches, and lower back strain.

Written by: Sushmita Sharma Updated at: 2023-03-30 13:34

Have you been suffering from drooping shoulders that are making your posture look bad? This is significantly due to an unhealthy and sedentary lifestyle. Poor posture caused by drooping shoulders can lead to various physical problems, such as neck pain, headaches, lower back strain, and poor blood circulation. However, you can fix your posture by following these exercises.

Exercises To Fix Drooping Shoulders

Bridge Pose (Setu Bandha Sarvangasana) 

When a person has poor posture, their chest and shoulders can get stiff. Bridge pose is a mild backbend that relaxes both these areas. 

Step 1: With your hands by your sides, your knees bent, and your feet flat on the floor beneath your knees, lie on your back.

Step 2: Next, work your core and glutes by pressing your low back into the floor.

Step 3: Now raise your hips until your knees and shoulders are in a straight line.

Step 4: Hold for 20 to 30 seconds as you tighten your core.

Step 5: You can lower your torso and return to your normal position.

Also Read: Tired Of Painful Headaches? Here Are 4 Yoga Asanas You Should Try


Planks improve posture and reduce spinal strain by strengthening the core and improving stability.

Step 1: Place your hands or forearms and toes on the floor and face downwards. Under your shoulders, your wrists or elbows should be stacked. Stack your wrists or elbows beneath your shoulders.

Step 2: Keep your torso straight from your ears to your toes by engaging your core. Make sure you avoid any spine arching or drooping.

Step 3: Maintain this position for at least ten seconds. Release and relax in the normal position.

Cow Face Pose (Gomukhasana)

The cow face pose stretches the chest, shoulders, and upper back muscles, and is excellent for lifting sagging shoulders.

Step 1: Start by sitting on the floor with your legs out in front of you.

Step 2: Bring your left foot up next to your right hip by bending your left knee and bringing it under your right thigh. Put your right foot next to your left hip and cross your right leg over your left thigh.

Step 3: Next, raise your left arm and flex your elbow. Then reach your left arm behind your back in the direction of your right arm. If you can't reach your hands, use a strap or your hands. 

Step 4: After a few breaths, hold this position for a few more seconds, then release and switch sides.

Also Read: Frozen Shoulders: 4 Yoga Poses To Relieve Pain

Cobra Pose(Bhujangasana)

The upper back and shoulders can be stretched and strengthened using the Cobra Pose, a backbend yoga posture.

Step 1: Lie on your stomach with your palms beneath your shoulders, flat on the floor.

Step 2: Using your back muscles, raise your chest towards the ceiling after taking a deep breath.

Step 3: Maintain a shoulder distance from your ears while keeping your elbows close to your body.

Step 4: Look up at the ceiling or the tip of your nose. Hold the position for a few breaths, then release and repeat it several times.


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