The Posture Reset Guide
How is your posture right this second? Could be softer and more comfortable?
We’ve all been there – in the zone and typing away, and then you realise (maybe because the pain is starting to creep in) that your posture is terrible.
Welcome to desk hunching a natural side effect of long hours sat still looking at a screen. We all know that it’s not good for us. It can leave us feeling older than our years and creaky by the end of the day, but with just a few yoga movements, you can reset your posture and give your body a fresh start in just a few minutes.
Step One: Ground and breathe
Before moving, let’s take a moment to pause.
- Plant your feet flat on the floor
- Rest your hands on your thighs
- Take a few big shoulder rolls
- Inhale deeply through your nose, lifting your spine tall, roll the shoulders up
- Exhale slowly, let your face soften and let your shoulders release back and down
- Repeat a few more times
Even three rounds of conscious breath can wake up your posture. Think of this as recognising you need a break and pressing reset before you move.
Step Two: Shoulder and chest release
When we hunch, our chest tightens and shoulders roll forward and from this position our breath is naturally restricted. Try these simple chest openers:
- Seated cactus arms
- Bring your elbows out to 90 degrees like a cactus in the desert
- Inhale, expand your chest
- Exhale, gently squeeze shoulder blades back, feel your chest stretch open
- Repeat for 5 breaths
- Desk chest-opener
- Stand and place your palms on the edge of your desk
- Walk your feet back, folding your torso forward until it’s parallel to the ground
- Let your chest melt toward the floor
- Focus your breath into the back of your body and your hamstrings
- Hold for 5–10 breaths
Step Three: Spinal reset
Our spines love movement so give yours a little mobility snack:
- Seated Cat-Cow
- Sit tall with hands on knees
- Inhale, arch your back, lift your chest and your chin
- Exhale, round your spine, tuck chin toward chest
- Flow slowly for 5–8 cycles – no rush
- Seated twists
- Sit tall, feet grounded
- Inhale, lengthen your spine
- Exhale, twist gently to the right, hand resting on your chair’s arm or back
- Stay for 3 breaths, then switch sides
Step Four: Neck and jaw release
Tension often creeps up into the neck and jaw causing all kinds of issues for our mouth and teeth.
- Drop your right ear toward your shoulder, breathe into the left side of your neck. Switching sides when you’re ready.
- Slowly nod “yes” and “no” with your head, micro-movements only
- Release your jaw with a soft sigh out the mouth, then wiggle your jaw from side to side slowly
- Open the mouth really wide, like a yawn
Closing ritual
After a few minutes of posture resets, return to stillness.
- Sit tall
- Inhale deeply, imagining space along the length of your spine
- Exhale, smile gently, and feel the subtle shift in your energy
Posture isn’t about looking perfectly straight and tense. It’s about having a flexible and strong spine, and creating space for breath and ease – especially in the middle of a busy workday.
Set a gentle reminder on your calendar, your “Posture Reset” every 90-minutes, or so. Your body will thank you, and your mind will feel fresher too!
Fancy some inspiration for a longer ‘movement snack’ try this online practice.
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