Yoga to Improve Posture – Weekly Advanced Class 382

Good posture requires a balance of strength, flexibility, and awareness. This class enhances postural alignment by improving upper back mobility, core strength, and spinal stability while counteracting common postural imbalances like rounded shoulders, forward head posture, and excessive lumbar arching. It begins by refining Tadasana, reinforcing shoulder alignment, spinal neutrality, and core activation, then applies these principles dynamically in Vasisthasana and Plank Pose to engage the transverse abdominis and obliques for spinal stabilisation and pelvic alignment. A key focus is opening the upper chest and strengthening the back muscles to counteract slouching and kyphotic posture. Poses like Salabhasana and Purvottanasana simultaneously strengthen the posterior chain, including the erector spinae, rhomboids, and glutes, while expanding the chest to counteract tight pectoral muscles. Ustrasana is explored with variations that emphasise thoracic extension and shoulder mobility to ensure the backbend is distributed evenly rather than overloading the lower back. Since tight hamstrings and hip flexors contribute to postural misalignment, Supta Padangusthasana is included to gently lengthen the hamstrings and help reduce posterior pelvic tilt and lower back strain, while Urdhva Prasarita Padasana builds deep core strength, reinforcing spinal stability and balance between the anterior and posterior muscle groups. This class improves posture by enhancing upper back mobility, strengthening postural muscles, opening the chest and shoulders, balancing core and lower body strength, and encouraging postural awareness to help carry alignment into daily life. It offers a comprehensive, Iyengar-style approach to posture correction, using precise alignment techniques and targeted poses to restore balance, strength, and flexibility for a naturally upright and supported posture.