Good posture is also known as neutral spine. When we have good posture, the muscles surrounding the spine are balanced and supporting the body equally,”

Posture is the position in which you hold your body while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie so as to place the least strain on muscles and ligaments while you are moving or performing weight-bearing activities

Here’s a quick posture check-in: 
When sitting, your feet should rest flat on the floor, with even weight on both hips. Your back should be mostly straight (you’ll have natural curves in your lumbar, thoracic, and cervical areas). Your shoulders should be back but relaxed and your ears should line up over your collarbones. When standing, your legs should have a slight knee bend so you’re not hyperextending or locking your knee joints.

Good posture helps you in the following ways:

• Keeps bones and joints in the correct position (alignment) so that muscles are being used properly.
• Helps cut down on the wear and tear of joint surfaces (such as the knee) to help prevent the onset of arthritis.
• Decreases the strain on the ligaments in the spine.
• Prevents the spine from becoming fixed in abnormal positions.
• Prevents fatigue because muscles are being used more efficiently, which allows the body to use less energy.
• Prevents backache and muscular pain.

“Stand up straight.” That’s timeless advice we’ve probably all heard at one time or another. It’s worth heeding. Good posture is important to balance: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains. And working on balance can even strengthen your abilities in tennis, golf, running, dancing, skiing — and just about any other sport or activity.

Poor posture isn’t necessarily a bad habit, either. Physical reasons for poor posture include:

• Inflexible muscles that decrease range of motion (how far a joint can move in any direction). For example, overly tight, shortened hip muscles tug your upper body forward and disrupt your posture. Overly tight chest muscles can pull your shoulders forward.

• Muscle strength affects balance in a number of ways. The “core muscles” of the back, side, pelvis, and buttocks form a sturdy central link between your upper and lower body. Weak core muscles encourage slumping, which tips your body forward and thus off balance. Strong lower leg muscles also help keep you steady when standing.

How can I improve my posture in general?

• Be mindful of your posture during everyday activities, like watching television, washing dishes, or walking
• Stay active. Any kind of exercise may help improve your posture, but certain types of exercises can be especially helpful. They include yoga, tai chi, and other classes that focuses on body awareness. It is also a good idea to do exercises that strengthen your core (muscles around your back, abdomen, and pelvis).
• Maintain a healthy weight. Extra weight can weaken your abdominal muscles, cause problems for your pelvis and spine, and contribute to low back pain. All of these can hurt your posture.
• Wear comfortable, low-heeled shoes. High heels, for example, can throw off your balance and force you to walk differently. This puts more stress on your muscles and harms your posture.
• Make sure work surfaces are at a comfortable height for you, whether you’re sitting in front of a computer, making dinner, or eating a meal.

YOGA TO IMPROVE POSTURE
Here are some exercises to help you stave off the slouching:

1. Forward Fold
This standing pose opens up your back and stretches your legs and hips. It can also reduce tension in your booty, hamstrings, and spine.

To do a Forward Fold:

1. Stand with heels slightly apart and big toes together.
2. Fold forward at hips.
3. Slide your hands toward the floor.
4. Slightly bend knees and relax hips.
5. Tuck chin into chest and let your head fall toward the floor.
6. Stay in this fold for up to 30 seconds.

Pro tip: Don’t worry if your hands can’t reach the floor!

2. Mountain Pose
This pose is a fan fave. It strengthens and aligns your back and can also relieve back pain.

To do Mountain Pose:

1. Lie face down.
2. Tuck in your toes and lift your heels.
3. Plant hands flat on the floor under chest.
4. Gently bend knees and lengthen spine.
5. Press into your hands and lift pelvis up toward the sky.
6. Tuck chin into chest and breathe deeply.
7. Hold for 1 minute at a time.

Pro tip: Straighten your legs for the max effect.

3. Child’s Pose:
This classic pose lengthens your glutes and spine. It’s also relaxing.
To do Child’s Pose:

1. Sit on your shinbones.
2. Lean forward from your hips and slowly stretch arms out in front of you.
3. Sink hips toward feet and breathe deeply.
4. Rest your forehead on the floor.
5. Place arms along your sides or keep them stretched out in front of you.
6. Hold for up to 1 minute.

Pro tip: Place a pillow under your thighs if you need assistance. You can also turn your head to one side if that’s comfier for you.

4. Cat-Cow
Cat-Cow is a great stretch. It relaxes your spine and relieves tension in your shoulders, neck, and torso.

To do Cat-Cow:

1. Start on hands and knees, balancing your weight evenly on all four limbs.
2. Inhale as you look up, dropping abs toward the floor and extending your spine.
3. Exhale as you arch your back toward the ceiling and tuck chin into chest.
4. Continue these motions for at least 1 minute.

5. Pigeon Pose
This killer hip opener loosens your hamstrings, glutes, and spine. It also stretches your quads and sciatic nerve.

To do Pigeon Pose:

1. Start on all fours, with knees below hips.
2. Place your hands in front of your shoulders.
3. Bend right knee and rest it behind right wrist.
4. Slide left leg back and straighten it.
5. Rest left thigh on the floor.
6. Lower your torso and rest on your inner right thigh.
7. Extend arms in front of you.
8. Hold for up to 1 minute.
9. Repeat on the other side.

Pro tip: Make sure you extend your leg straight back — don’t let it slide to the side.

 6. High plank
The high plank can help relieve pain throughout your whole body. Its good for strengthening your back, shoulders, abs, and hamstrings. We also stand for its ability to build balance.

To do a high plank:

1. Get into a push-up position with your shoulders aligned.
2. Soften your throat and look down to the floor.
3. Keep your back perfectly straight and don’t let abs drop toward the floor.
4. Hold for 1 minute at a time.

Pro tip: Be sure to engage your arms, abs, and legs.

7. Chest opener
This exercise lives up to its name, helping you open and stretch your chest. It’s a top-notch exercise if you sit behind a desk all day.

To do a chest opener:

1. Stand with feet hip-width apart.
2. Bring arms behind you.
3. Press palms together and interlace your fingers.
4. Keep your spine aligned as you gaze straight ahead.
5. Lift your chest.
6. Breathe deeply as you hold this pose for 5 breaths.
7. Release and relax for a few breaths.
8. Repeat at least 10 times.

Pro tip: Grasp a towel or band if your hands don’t reach each other.

8. Glute squeezes
Your butt will thank you for this one. This strengthening exercise activates your glutes and can relieve lower back pain. It also helps align your hips and pelvis.

To do glute squeezes:

1. Lie face up with knees bent and feet flat on the floor.
2. Keep your feet hip-width apart.
3. Exhale as you lift your pelvis.
4. Hold for 10 seconds.
5. Continue for 1 minute. Repeat several times a day.

Pro tip: Be sure to squeeze those buns for max gains.

9. One Legged Prayer Pose
Tree Pose can help you feel centered and grounded while enhancing your posture.

To do One Legged Prayer Pose :

1. Stand with feet together.
2. Touch your knees together and keep feet facing forward.
3. Lift right leg and press the sole of your foot into left thigh.
4. Square your hips and press your palms together.
5. Take several deep breaths.
6. Repeat on the other side.

 Don’t feel bad if you can’t hold this position for long. Stand near a wall or table for assistance.

10. Cobra Pose
It strengthens your upper body and helps open up your chest. It’ll also strengthen your shoulders and butt.

To do Cobra Pose:

1. Lie face down with legs extended behind you.
2. Place toes on the floor.
3. Bring legs close together.
4. Place hands on the floor.
5. Spread your fingers and push down.
6. Lift head, chest, and shoulders off the floor.
7. Press your pubic bone into the floor.
8. Arch your back and push chest up.
9. Take deep breaths as you hold the pose for 10 seconds.
10. Repeat 10 times.

Good posture is super important. It prevents pain, promotes healthy digestion, and can even improve your mood. These 10 exercises will help you stand tall as you increase your overall flexibility and strength.