All of us are taught since childhood to keep our backs straight, but not all of us follow this rule. The reasons may be different – diseases of the spine and musculoskeletal system, fatigue, weak back muscles and so on. To work through the possible causes of bad posture, try to introduce into your life simple complexes from yoga.

You can do them at home on your own, for a few minutes, but if you practice yoga regularly, the effect will be obvious.

Упражнения йоги для правильной осанки

Yoga exercises for correct posture

You will need: a yoga mat, a yoga belt (you can not even buy special equipment, but use a towel), bolster rollers and some free time. Our video lessons will also help you practice the right technique, choose the right sequence of asanas and set you up in a positive mood.


This asana is better known as Cat pose. It is considered one of the most effective asanas for improving posture and strengthening the trunk and back muscles.

  • Stand on a mat on all fours, with your weight evenly distributed between your straightened arms and knees.
  • Slowly arch your back upward, from the thorax to the tailbone.
  • Then arch your back, pointing the ribs downward and the tailbone upward, bringing the head back.
  • Alternate these exercises for a few minutes.


More commonly known as the Hero pose. Thanks to it, the muscles “get used” to the right position and keep the back straight.

  • Sit on your knees, with your buttocks between your feet on the floor.
  • Straighten your back, straighten your chest.
  • Pull the spine up, remembering to breathe correctly.

This asana, combined with other postures that correct posture and stretch the spine (such as Adho Mukha Shvanasana and Pashchimottanasana), is highly beneficial for posture disorders.

Упражнения йоги для правильной осанки


The Hero pose should not be confused with the Warrior pose, Virabhadrasana. Those variations of this asana that do not cause discomfort are suitable for pregnant women. For example, this is the Warrior pose “standing with legs spread wide apart.

  • Place your feet about a meter apart.
  • Turn your right foot to the right.
  • Raise your hands parallel to the floor, palms turned up.
  • Tense your buttocks and legs and sit down on the right leg.
  • Spend a few seconds in this pose and then return to the starting position.
  • Then repeat the exercise on the left leg.
Упражнения йоги для правильной осанки
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Or, as it is also called, Dragon pose or Snake pose. It strengthens the muscles along the spine, as well as the trapezius muscles.

  • The pose is performed from a supine position.
  • Legs outstretched, hands resting on the floor under the shoulders.
  • As the body is exhaled, the arms are slightly straightened.

The main thing in this asana is to keep a correct technique, not to pull the shoulders to the ears and not to lift the pubic bone off the floor.

It’s also not allowed in the second and third trimesters of pregnancy.

Упражнения йоги для правильной осанки

It is best to practice these asanas in combination with each other. They also strengthen the body and help develop muscle strength and flexibility of the spine. Here is a short set of exercises for the back and correct posture.

  • Light warm-up: pay special attention to the shoulder girdle, arms, and lower back.
  • Dynamic Marjariasana: rounding and flopping the back.
  • Push-ups: Keep elbows in line with back
  • Body rolls: stand on your elbows and knees, stretch your legs out of this position, make circular movements with your torso
  • Marjariasana again: compensate by arching your spine in Cat pose, arching your back up and then down.

This is a very comfortable and unhurried yoga complex for posture that can be practiced in any trimester of pregnancy and with any level of fitness.

Remember, you need to work out the right technique to begin with, and flexibility and muscle strengthening will come gradually. If you feel strong discomfort, you should stop doing the exercise. For proper technique, it is recommended to perform asanas under the guidance of an instructor or by studying the video lessons on our website. Yoga classes should bring pleasure and peace of mind, especially for pregnant women and young mothers.

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