5 Yoga Poses You Can Do At Your Desk Or In Bed To Better Your Posture

By Raisa G

5 Yoga Poses You Can Do At Your Desk Or In Bed To Better Your Posture

April 15th, 2021 at 9:22 am

Before reading any further, I want you to notice your posture. 

If you’re thinking ‘really?’ then yes, really. 

I’ll help: Are you hunching? Are your shoulders close to your ears? Are you tilting forward more than necessary? Maybe tilting backwards? 

To return to a correct posture, plant your feet onto the floor with your weight evenly distributed and roll your shoulders back while simultaneously lowering your shoulders away from your ears. If needed, lean backwards or forward so that your upper body is directly above your hips – don’t arch your spine or tilt sideways either, just keep the spine and body neutral. 


You’ve now improved your posture. Although it seems like a snooze worthy topic, it’s actually shocking how important posture is. A brief run-through: 


The Side Effects of Bad Posture
  • Incorrect posture can create misalignments within your joints. In the long term, this can cause fatigue as your muscles will use more energy to compensate for the misalignment. 
  • Incorrect posture can cause or contribute to tension headaches due to muscular tension created within the back of the neck. Back pain can also arise from muscular tension 
  • Incorrect posture can affect digestion and improper digestion can lead to acid reflux and constipation
  • Incorrect posture can compress the lungs (especially if hunching forward) which in turn, can cause a decrease in oxygen intake 
  • Incorrect posture can lead to injuries, especially when exercising. 


Yoga Poses To Improve Your Posture

As a Yoga Alliance certified teacher, I will always highlight returning to a correct posture during my classes. Why? Physically, to reverse the side effects listed above. Metaphysically, because yogic text states that the spine is the spiritual centre of the body and that kundalini activation starts at the base of the spine. 

So, here are five of my favourite yoga poses to perform to maintain a healthy spine:


At The Desk

Ardha Chandrasana (Standing Crescent Moon Pose): The reason I recommend this posture is because below your rib and above your pelvis is a muscle known as the Q.L muscle. When weak, it contributes to bad posture and thus, back pain. By stretching and strengthening the Q.L through Standing Crescent Moon Pose, you can alleviate back pain. Note that I’m referring to the Bikram version of Ardha Chandrasana. 

How To:


On The Mat

Adho Mukha Shvanasana (Downward Dog): Personally, Downward Dog cracks my cervical spine every time I need a relief. While this may not happen to you, benefits include: opening the hamstring, back, chest, & shoulder, strengthening the nerves and muscles in the limbs and back, and stimulating circulation. 

How To:


Vyaghrasana (Tiger Pose): Everyone is familiar with Cat-Cow Pose but there’s a less popular pose that’s even more effective. Tiger Pose requires bending alternately in both directions which loosen the legs, hips, and back while simultaneously toning the spinal nerves. It’s ideal for anyone with sciatica as it relaxes the sciatic nerves as well.

How To: 


In Bed

Sarpasana (Snake Pose): In the textbook provided to me by the school I went to, it literally states that Snake Pose helps to correct the posture. In particular, it can rectify rounded shoulders. By performing this posture 2-3 a week, the back muscles will really strengthen, too. 

How To: 


Balasana (Child’s Pose): When you wake up in the morning or before you attempt to sleep, perform Child’s Pose. There’s a reason why it’s a go-to resting pose and that reason is because it regulates the functioning of the adrenal glands. In terms of posture, it releases pressure along the vertebral column as it can separate the individual vertebrae from each other. 

How To: 


You can join me at Hot Yo Studio in Desa Sri Hartamas or Nadi Tenang in Shah Alam for classes structured around realigning your body, mind, and soul through correct cues and breathwork!

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