Reclaim your back: A yoga practice for better posture and strength

Our bodies often reflect our lifestyles. In today’s digital era, many of us find ourselves sitting for hours—whether at a desk, in front of a screen, or on the couch. Our bodies are built for movement, and extended periods of sitting can take a toll on our posture, muscles, and overall well-being. To combat the effects of sitting for long stretches, it’s essential to take frequent movement breaks throughout the day and incorporate a regular yoga practice that targets and strengthens the muscles that become tense and weakened from prolonged sitting.

In a sedentary lifestyle, we often tighten the muscles in the front of the body, such as the hip flexors, chest, and abdominals, while weakening the posterior structures like the upper and lower back, glutes, and hamstrings. This creates muscle imbalances between the front and back of the body or the posterior chain. The posterior chain refers to the muscles along the back of the body that work together to support movement, stability, and posture. Strengthening the posterior chain helps restore balance, promoting better alignment.

This is the focus of our full yoga practice. We begin by warming up the body, especially the back and joints, which can become stiff from prolonged sitting. Next, we increase circulation and strengthen the lower body, with particular emphasis on the back, glutes, and hamstrings. We also target the Superficial Back Line, a fascial pathway running along the back of the body. Throughout the practice, we emphasize exhalation to calm the nervous system and help your muscles release and unwind.

Strengthening the posterior structures of the back is key to maintaining a healthy spine, preventing pain, supporting optimal movement, and achieving good posture.