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How to correct bad posture with Yoga

Many of us know that sitting at a desk and computer for long periods of time can have a negative impact on both our minds and bodies. Yet, with many people having ‘office’ jobs, it’s difficult not to.

One of the biggest problems with sitting at a computer all day is that it can lead to bad posture, with back pain and headaches being a regular complaint.

Yoga which involves chest opening poses is a brilliant way to combat the effects of sitting at a desk all day as well as other contributing factors to a bad posture.


Cobra Pose, also known as Bhujangasana, strengthens the arms while opening the upper back and shoulders.

Laying on your belly, place your hands beneath the shoulders. Spread the fingers wide and press down evenly to lift the head, neck and chest off the mat. Squeeze the elbows in tight and slightly tuck the chin without putting any strain on the neck. Hold for three to five breaths for two or three rounds. Release and press back to Child’s Pose.


Cow Face Pose, or Gomukhasana, is a great stretch you can do wherever you are – even while sitting at your desk!

Find a comfortable seated position. Lift the right arm skyward, then bend your elbow and reach your right fingers down your back. Wrap the left arm behind your back, left fingers reaching up towards the right fingers. Move the hands close to each other. If they touch, allow the right fingers to grab on to the left. Don’t worry if you can’t touch your hands yet. Draw the elbows back and lift the chest. Hold for 5 breaths and switch sides, lifting the left arm overhead and wrapping the right arm around and back.


Wide Leg Forward Fold, or Pasarita Pattondandasana is a great way to lengthen the entire spinal column.

Stand with your feet wider than your hips. Interlace your fingers behind your back. Inhale to lift the gaze and open the chest towards the ceiling, drawing the palms closer together. On the exhale, fold forward and allow your arms to hang up and overhead. Breathe for 30 seconds. Engage the core and inhale with a straight back to bring your body back to standing.


This pose is perfect to open the shoulders.

With your hands interlaced behind your back, raise your shoulders up toward your ears. Then let the shoulder blades slide down your back as you draw your arms straight.

To stretch your hamstrings, slowly come into a forward bend over your legs while keeping your hands joined. Roll your shoulders toward the middle of your back and extend your arms overhead.


Camel is great to stretch the hips flexors, shoulders and chest muscles whilst strengthening the shoulders and back.

Come to a kneeling position, with the knees hip width apart and tops of the feet pressing down. Place the palms of the hands on the lower back, fingertips pointing towards the head. Begin to lift the chest towards the sky, keeping the chin tucked in towards the chest. Press the hips forward maintaining a squeezing action between the legs. Drop the right hand to the right heel and then the left hand to the left heel. Keep the chin tucked towards the chest or if it feels ok for the neck, drop the head back.

These poses are great to do during your break or if you feel you need a good stretch after sitting for a considerable amount of time. If you’re new to yoga, these stretches may feel strange for your body to start off with. That’s simply because your body has got used to your bad posture and isn’t used to being opened.

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