Allow Yoga to Enhance Your Posture and Balance

Downward Dog courtesy Jeanne Startzman

By Jeanne Startzman

As I often do, I was recently thinking about the benefits of yoga and its age-defying qualities. It occurred to me that three of my friends fell this year, and each sustained fairly serious injuries.

With yoga, students of any age can enjoy more freedom of movement, protect against injury, and foster and preserve their ability to move about.

Kathy tripped over her dog that crowded her in the bathroom; she crashed against a wall and broke her shoulder in two places. Lynae slipped on an icy street (ice is always treacherous!), fell, and fractured her left hip. And as Kristine told me, “I was feeling ungrounded that day, in a hurry, and multi-tasking when I tripped on my own feet and fell flat with my cheek breaking my fall on the edge of a retaining wall.” She suffered a broken upper jaw and concussion.

None of these women practice yoga, however I’m not implying that if they were practitioners their mishaps would not have happened. But I do believe that with a yoga practice, their chances of righting themselves before each injuring impact would have been more in their favor.

I recently taught a two-part series called “Basic Yoga Poses to Open Your Heart, Lengthen Your Spine, and Improve Your Posture and Balance”. I knew that only two classes would not bring dramatic physical change, so my primary intent was to heighten students’ awareness of the connection between posture, balance, and the ability to stay upright and how yoga can enhance that relationship.

Kate in Cobra courtesy Jeanne Startzman

We opened our hearts with poses that drew our shoulders down and back as shoulder blades moved toward one another. Immediately students stood a little taller; we were on our way to improving our posture! We practiced extension postures, such as Mountain, with long, deep inhales to lengthen and bring our spines into alignment.

Chair and Warrior poses helped strengthen students’ thighs so that they might be just strong enough to withstand gravity’s forceful pull should a stumble occur. We also thawed-out our foundation by rotating our ankles and stretching our toes, enabling them to grip and respond.

Jim courtesy Jeanne Startzman

And we did balance poses! Most of us like balance postures because they’re fun and, well, they look cool once you find that sweet spot. But really, the intent of Dancer or Tree is to create an integrated, overall body balance that will serve us in our everyday activities so that maybe, just maybe, you can catch yourself when you trip over a section of raised sidewalk or you’re steady on your tiptoes as you stretch way-high to reach that bowl on the top shelf.

Overall, our two practices and new-found awareness served to remind us that it’s all about maintaining our centers of gravity. Slumping posture leads to rounded shoulders, which lead to a protruding head and neck. Given such a weak posture profile, even a small misstep can result in a fall. Unfortunately (and especially as we age) falling down can be life-changing with injuries that steal mobility and independence. With yoga, students of any age can enjoy more freedom of movement, protect against injury, and foster and preserve their ability to move about.

Even the quiet calm and clear mind that is yoga can help save us from harm. During her recuperation, my friend Kristine who broke her jaw pondered “What is the message here?” She concluded that for her, the message is to slow down, stay mindful at all times, and examine priorities. Along with a yoga practice, I consider it a valuable message for all of us to heed.

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This article was originally published on the Whole Life Yoga blog. Jeanne is a graduate of Whole Life Yoga’s teacher training program and can be contacted at and


4 thoughts on “Allow Yoga to Enhance Your Posture and Balance

  1. So true! Yoga may not seem like the most robust of exercises but it kinda seems to strengthen muscles you didn’t know you had. And pondering “the message” in any event is always good advice.

  2. Such an interesting article! Maintaining balance – both as we move around every day and with our wellness – is critical.

  3. There is a lot to contemplate in this post — I have always sort of laughed off my lack of grace, but this post makes the point that as I am getting older, it is no longer a laughing matter. Definitely time to quit laughing and start working on my balance and posture. Thanks for the timely inspiration!

  4. Thanks for the great post; it describes so well the benefits of yoga. I’ve been doing yoga for 10 years now, and it’s made an enormous difference in my flexibility. It helps with pain control for my arthritis. And I treasure the way it helps me find a center and be calm for a while.

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