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Proper posture check list


  1. Stand up straight: Start by standing up straight with your feet hip-width apart.

  2. Align your ears, shoulders, and hips: Check that your ears are aligned with your shoulders, and your shoulders are aligned with your hips. This creates a straight line down the center of your body.

  3. Engage your core: Don't pull your belly button in towards your spine! Tilt your pelvis to engage your core muscles. This will help support your spine and keep your posture stable.

  4. Relax your shoulders: Let your shoulders drop down and back, away from your ears. Avoid rounding your shoulders forward or hunching over.

  5. Keep your chin level: Keep your chin level with the ground and avoid jutting it forward or tucking it in towards your chest.

  6. Distribute your weight evenly: Make sure your weight is evenly distributed between both feet. Avoid leaning to one side or putting more weight on one foot than the other.

  7. Bend your knees slightly: Keep a slight bend in your knees to avoid locking them, which can strain your joints and muscles.

  8. Maintain a neutral spine: Your spine should maintain its natural curves. Avoid arching your lower back too much or rounding your upper back too much.

  9. Take breaks and move around: Even with proper posture, it's important to take breaks and move around periodically to avoid stiffness and muscle fatigue.

  10. Bring devices up to eye level: To avoid looking down for prolonged periods of time, bring devices such as laptops, tablets, and phones up to eye level. This will help maintain proper posture and reduce strain on your neck and shoulders.

By following these steps, you can maintain proper posture throughout the day, which can help reduce the risk of injury, improve human function, and increase feelings of confidence and well-being.


Join unique program to Improve your posture


If you would like to get a more understanding of your physical need then join our yoga classes online or in our studio.


The body and mind work together to improve our health, but lack of knowledge and awareness can cause serious health problems and pain, and an inability to maintain good health and well-being. We hold the stress and strain in our bodies. We often tense up, and many of us spend our lives that way. Yoga for posture focus is on the main postural muscles and how they are affected by life. Improve the body-mind connection, physical, mental and spiritual health.

  • Posture correction is the main key to release pain, including pain relief from the lower back, simply stretching and strengthening muscles isn't the best way to transform the body. ​ Observation of body symmetry and asymmetry in yoga postures can help identify problems. ​​

  • Develop the mind muscles connection.

  • Improve the blood flow to heal faster.

  • Learn Nerves mobilisation exercises. It can affect quite profoundly the function of the joints and muscles around joints.

  • Learn spine protecting movement. You can learn how to activate abdominal bracing or inner corset for proper spinal support. Abdominal bracing provides 360 degrees of spinal stability, making students injury resilient.​​You will build strength and power without lifting any weight. It helps stroke victims and people who have limited use of their muscles. ​​

  • Try the somatic stretch. By slowly and gently moving the body in the most efficient ways, these lessons allow the nervous system to learn new and better habits of movement and posture.

  • Learn a Myofascial massage to relieve chronic pain and move freely. ​​

  • Our mindfulness practice and a well-chosen set of asanas, combined with breathing, meditation and yoga nidra, are most effective. Become full of vitality and strength, the mind become light, creative and balanced.

  • According to medical scientists, yoga therapy is successful because of the balance created in the nervous and endocrine systems, which directly influences all the other systems and organs of the body.

  • Our studio is energised with Coherence energy that brings what you think, what you say, and what you do in line with harmony to get the most nutritional value of the thoughts you have and the life you live.

  • Nourish yourself at a spiritual, emotional and physical level in our yoga classes available in our Canberra studio or online.

Elena Amani owner of yoga for posture





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