Yoga Poses for Better Posture and a Healthier Spine

A lot of us spend hours a day hunched over a computer or a phone. Over time that can pull your posture out of line, and it may show up as neck pain, back pain or headaches. Yoga has some poses that can help.

Poses to try

• Mountain pose. It’s just standing, but standing on purpose. It helps line up your spine and works your legs, core and back.
• Downward-facing dog. Hips up, body in an upside-down V.
• Cobra pose. On your stomach, press into your hands and lift your chest.
• Seated spinal twist. Sit tall and turn your upper body to one side, then the other.

The rest of the day matters too

A few poses won’t undo eight hours in a bad chair. Get up and move around regularly. Set up your desk so you aren’t craning toward the screen. And keep up your exercise and stretching. Do that along with the poses and your neck and back may thank you.