When you sit at a desk all day, you may not be sitting in a way that promotes good posture. Then you head home and all you do is slump onto a couch and have your neck bent as you stare at your phone or the television screen.

Having good posture can improve your physical appearance and help you feel more physically fit. Over 28 million people in the United States alone practice yoga, which can help lead you to better posture. You don’t have to practice a full yoga routine every day to reap the benefits of posture correction. Start with these simple poses and see how you feel.

1. Cat-Cow Stretch

Almost everyone who’s practiced yoga at least once knows the cat-cow pose. This pose helps with flexibility by allowing you to flex your spine, then extend it by going through a simple motion.

You can do this pose easily on your hands and knees. All you need to do is go from flexing your back and arching it like a cat to allowing it to drop and elongate, like a cow. Stretching your back this way might help with back pain associated with sitting for long periods.

2. Plank

The plank is a great pose to build your core muscles. Many people who don’t regularly do yoga may plank while they’re working out. Building up your core with this simple exercise can also help stop the pain in your knees and hips because you’re growing your strength.

Keep your arms directly under your shoulders when you plank, or else you may not reap the full benefits of posture correction. Make sure your back is straight and sloping. Planking might take some work, but soon you’ll build up the strength to do it for longer than a minute.

3. Eagle Pose

Eagle pose is a great way to build your balance. Because you rest on one foot while maintaining your posture, you challenge your core, which can help support your spine. A stronger core means you’ll have a stronger posture to keep yourself standing up straight.

The crucial part of this pose is hooking one foot over the opposite leg and crossing your thighs. If you can’t maintain your balance, start out in a chair. Then, slowly stand up once you think you can handle it.

4. Warrior 1 Pose

If you’re looking for something to straighten out your back and improve your balance, look no further than warrior 1 pose. This pose offers the perfect situation to practice your focus and work on several things at once.

It stretches several of the muscles in your legs and it can open up your chest and shoulders. It’s perfect for anyone who wants to build their core up while learning how to have better posture.

5. Mountain Pose

This pose might seem like the simplest one of them all, but it can actually affect your posture drastically.

You’ll want to straighten your entire body out so your body is in vertical alignment. Keep the natural curve of your spine as you adjust everything else to stand up straight. Then, once you’re in position, take several breaths and try to relax. Practicing this pose often might affect your posture for the better.

Give Yoga a Shot

People may not want to try yoga because it’s a form of exercise they’re not used to. Once you understand that yoga is meant for stretching, strengthening, and breathing, you may be more inclined to add it to your daily routine – or at least start practicing one pose.

Yoga can loosen up certain parts of your body and help you stretch your muscles, which could lead to better posture overall. By making a slight difference in your daily activities, you may be able to generate a massive change for your body.

Photo by Max Nikhil Thimmayya.

Mia Barnes is a health and wellness freelance writer with a passion for yoga, mindfulness and self-care. Mia is also the Founder and Editor-in-Chief of Body+Mind Magazine. Follow Mia and Body+Mind on Twitter and Linkedin!