Having good posture is essential if you want to avoid putting stress on your muscles and ligaments, which can lead to many injuries and body imbalances!

Good posture is not only about looking good, it will help you develop strength, flexibility, balance in your body, and reduce any existing tension.

My favourite (and very simple) stretches for good posture are:

1. Child’s pose (or any other “knee to chest” pose):

• Sit back on your heels and hinge at your hips to fold forward
• Walk your hands in front of you or along your body
• Rest your belly on your tights
• Make sure your tights and knees are together (it will create extra length in your lower back)
• If your seat bones are not resting on your heels, pop something between your glutes and legs; allow your seat bones to sink in deeper
• Focus on deep, relaxing, soft breath.

2. Seated spinal twist (you can also do it lying down):

• Sit on the floor (or pop the cushion or block under your buttocks) with legs extended out in front
• Bend your right knee to your chest
• Lengthen through the spine and twist to the right
• Wrap your left arm around right leg to help you go deeper
• Keep your right palm behind you (close to the base of your spine, it will give you extra support)
• Hold for few breaths and repeat on the other side.

3. Cat-cow stretch:

• Come to your all fours position (table top, hands and knees on the ground)
• Bring your wrists underneath the shoulders and knees underneath the hips
• Inhale and lift your chest, lift your head, draw the shoulder blades back and bring your heart forward
• Exhale, bring your chin to chest, arching your spine like an angry cat
• Continue moving with your breath
• You can also hold ‘cat’ or ‘cow’ position for few seconds each instead of moving with the breath.

4. Chest opener:

• Stand with your feet hip distance apart (you can also be seated)
• Bring your hands behind you and interlace your fingers with palms pressed together (you can grab a strap if your shoulders and chest are tight)
• Lift your chest, neck and spine.

5. Downward-facing dog:

• Lay on your stomach, bring your hands under the shoulders, tuck your toes under
• Press the ground away lift yourself up and start bending your knees
• Bring your feet hip distance and make sure your palms are shoulder distance apart
• Send your seat bones towards the celling
• Keep your knees bent, press your chest towards your legs
• Lengthen your spine
• Relax your head and neck
• Keep pressing the ground away

All of above should help you open up your chest and lengthen your back muscles! This should bring you closer to the good posture you desire.