Pose collection · 10 poses
Yoga and pilates exercises for better posture
Good posture is not a single position you hold all day. It is the ability to move in and out of shapes easily, with enough strength in the back and core that sitting tall does not feel like a chore. Most people who feel stiff from screens need more movement and more strength, not more effort to sit straight.
These poses combine both. Some open the chest and front of the shoulders, some strengthen the upper back, and some teach the core to keep the spine steady while the arms and legs move. A few minutes most days tends to help more than one long session.
By Fayeed Pawaskar · Open any pose for full steps, a form checklist, and common mistakes
Yoga · Beginner1. Mountain pose
Tadasana
Teaches what standing evenly feels like: weight spread through both feet, ribs stacked over the pelvis, and the crown of the head lifting.
How to do it →- Cat-cowYoga · Beginner
2. Cat-cow
Marjaryasana-Bitilasana
Moves the whole spine through flexion and extension. It is a simple way to remind a stiff back that it can change shape.
How to do it → - Thread the needleYoga · Beginner
3. Thread the needle
Parsva Balasana
Rotates the upper back, which often stiffens from long hours at a desk. Let the turn come from the ribs rather than pulling with the arm.
How to do it → 
Yoga · Beginner4. Sphinx pose
Salamba Bhujangasana
A gentle backbend on the forearms that opens the chest. Draw the shoulders away from the ears and keep the neck long.
How to do it →- Cobra poseYoga · Beginner
5. Cobra pose
Bhujangasana
Strengthens the muscles along the back of the spine. Lift with the back muscles first and use the hands only for a little support.
How to do it → 
Pilates · Beginner6. Swimming
Builds endurance in the upper back and glutes while lying face down. Keep the movements small and the neck in line with the spine.
How to do it →- Bird dogPilates · Beginner
7. Bird dog
Teaches the core to keep the spine still while one arm and the opposite leg reach. Move slowly enough that the hips stay level.
How to do it → - Dead bugPilates · Beginner
8. Dead bug
Trains the deep core on your back, with the lower back supported by the floor. Lower the arm and leg only as far as the back stays steady.
How to do it → 
Yoga · Beginner9. Plank pose
Phalakasana
Holds the spine in a long line under load. Press the floor away and keep the hips level with the shoulders.
How to do it →
Yoga · Beginner10. Fish pose
Matsyasana
Opens the chest and the front of the shoulders. A block or folded blanket under the upper back makes it gentle enough for most people.
How to do it →
Put it together
A 12-minute posture routine: start in mountain pose for a few breaths, then come to hands and knees for cat-cow and thread the needle on each side. Hold bird dog on each side, then lower to your belly for sphinx, cobra, and a few rounds of swimming. Hold plank for three to five breaths, then roll to your back for dead bug. Finish in supported fish pose for a minute.
Questions about this collection
Can yoga improve posture?
Many people find that yoga helps them feel taller and less stiff, because it builds back and core strength and adds movement to the spine. Regular practice matters more than any single pose.
What is the best exercise for posture?
There is no single best one. A mix of upper-back strength, like cobra and swimming, core control, like bird dog and dead bug, and chest opening, like sphinx and fish pose, covers the main needs.
How long does it take to improve posture with yoga?
Many people notice they feel less stiff within a few weeks of practicing a few times a week. Building lasting strength takes longer, so keep the routine short enough to repeat.
From the journal
Yoga for neck and shoulder tension from screens
Plank form: why your plank hurts your lower back
