Hunched Over The Entire Day? 5 Yoga Poses For Correct Posture & Strong Back

Incorrect posture can cause discomfort and even intense pain.

Shubhangi Shah
Written by: Shubhangi ShahPublished at: Mar 09, 2022Updated at: May 30, 2022
Hunched Over The Entire Day? 5 Yoga Poses For Correct Posture & Strong Back

It’s like we are living in a slouching epidemic. An average office worker spends at least eight hours on his desk. The next time you sit on your desk, just focus on your posture. Chances are you slouch, with a major bend in your spine with your neck popping forward. Often, you have a hunched back. Similarly, pay attention to how your body feels after you are done with your work. Again, chances are you might experience aches and pains in your neck, upper back, shoulders, and even arm. An incorrect posture has a lot to blame for it. You cannot cut back your working hours. However, you can take steps to correct your posture and strengthen the spine. Gladly, we have Yoga, and several poses can help you with it.

Yoga Poses For Correct Posture & Strong Back

Here are the Yoga poses (asanas) that work on your back and help correct your posture:

1. Mountain Pose (Tadasana)

Mountain Pose (Tadasana)

(Photo Credit: Unsplash)

This one might look easy but is complex if you give into it. Mountain pose, or Tadasana, requires you to bring attention to your body and adjust till it is in perfect alignment. Here is how you can do it:

  • Stand straight with your feet hips-width distance apart and arms on your sides.
  • Face forward with your chin parallel to the floor.
  • Ensure your body is in perfect alignment and adjust till you reach that stage.
  • Stay here for a few breaths.

2. Shoulder Opener

As the name might suggest, shoulder openers work on your shoulders and open the chest. Here is how you can practice it:

  • Stand straight with your feet a few inches apart.
  • Interlace your fingers behind your back and adjust your shoulder blades.
  • Straighten your arms and pull them down while looking upwards.
  • You’ll notice it works on your shoulders and back while opening your chest.
  • Stay here for a few breaths and gently release.

3. Plank Pose (Dandasana)

For correct posture, you should work on your core. One of the Yoga poses that does that is the plank pose or Dandasana. Here is how to do it:

  • Start on your all fours with palms under your shoulders and knees under your hips.
  • Tighten your core, tuck your glutes in and straighten your legs such that your toes are curled in.
  • Remember, other than your palms and toes, no other part of your body should touch the floor. Your spine should be straight, and there should be no strain on the neck.
  • Stay here for 8-10 seconds and gently release.

4. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

(Photo Credit: Unsplash)

This is another pose that can help. Here is how you can do cobra pose or Bhujangasana:

  • Lie on the floor on your stomach.
  • Place your palms on either side right under your shoulders.
  • Inhale and gently rise till your chest is lifted and there is a slight bend in your elbows.
  • Stay here for a few breaths and gently release.

5. Locust Pose (Salabhasana)

Locust Pose (Salabhasana)

(Photo Credit: The Yoga Collective)

This is another yoga pose that strengthens your spine. Here is how you can do locust pose or Salabhasana:

  • Lie on the floor on your stomach.
  • Your arms should extend backward with palms on the floor.
  • Gently raise your face, breastbone, and legs off the mat. Your arms should also be up from the ground.
  • Stay here for a few breaths and gently release.

A correct posture whether while sitting, standing, or walking is crucial. Otherwise, it can lead to discomfort and even intense pain. Hence, focus on your posture and exercise to strengthen your back and correct your posture.

Photo Credit: SUPERJUMP, Freepik

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