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Yoga Poses That Improve Posture

Improve posture with two key yoga poses—the mountain pose and backbend on a fitness ball.
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All yoga poses help improve posture to some degree, because they all help strengthen, as well as increase your physical awareness. Mountain pose, for example, can help you learn to stand up straight. Holding a backbend on a fitness ball for a few minutes is another posture-improving pose. It can help correct kyphosis, a curvature of the spine, which might be encouraged by activities such as driving or typing. If you don't have a fitness ball, you can also use a large pillow or a sofa with an armrest. To do the backbend, simply follow these instructions:


  1. Start by sitting comfortably on the ball to find your balance.
  2. Inhale and walk your legs forward so that you can lay your torso on the ball.
  3. The exact ending position will be different for everybody. Find something comfortable enough for you that you'll be able to stay there for at least 10 breaths.
  4. If you like, adjust your position by gently rolling back and forth on the ball.
  5. Allow your backbend to take the shape of the ball.
  6. Elongate your spine by breathing into each vertebra.
  7. If you feel comfortable, bring your arms overhead to stretch the uppermost part of your spine.
  8. Finish the position with a few complete breaths.
  9. To exit, slowly curve your chin forward and use your core muscles to raise your body back to a seated position.

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