How's Your Posture? Take This Quick Test To Find Out!
- Eryn's Yoga
- Sep 30
- 3 min read
Sitting Tall? It's Simple . . . But Not Easy!
You’ve probably heard the phrase, “Sit up straight.” But for many of us, especially as our bodies accummulate years, sitting tall isn’t always as simple as it sounds. Tight hips, weak core muscles, and subtle balance changes can all sneak in, often without us noticing — until we try to bend, twist, or even stand from a chair.
Here’s a simple test you can do today — and one short fix that makes a big difference.
The 2-Minute Sit Test
What you’ll need: a chair or a cushion, and two minutes.
1. Sit cross-legged on the floor (Sukhasana) or on a chair with both feet flat on the ground.
2. Set a timer for 60 seconds. Notice: do your knees lift? Does your back round? Is one side tighter than the other?
3. Stand slowly and take one step forward. How steady do you feel?
What it tells you:
• Comfortable + steady: your hips and deep core are doing their job.
• Knees rise, back rounds, or balance feels shaky: your hips may be tight, your deep core may not be firing, and your posture may be silently wearing on your spine.
This isn’t about being perfect — it’s about noticing how your body moves and where you could use a quick boost.
The 60-Second Fix
Here’s a micro-movement you can do anywhere — it only takes a minute but hits all the key areas that affect posture, hip mobility, and balance.
1. Sit on a cushion or folded blanket so your hips are slightly higher than your knees.
2. Lengthen your spine, sitting tall.
3. Inhale to lift your ribs slightly.
4. Exhale and gently tilt your pelvis backward (posterior tilt) and then forward (anterior tilt).
5. Repeat 6 slow micro-tilts, then stand and walk.
Do this once a day for a week and you’ll start to notice your hips opening, your core activating naturally, and your balance feeling more solid.
Why This Works
Even in just 60 seconds, this micro-movement targets multiple systems at once:
• Core engagement: Activates the deep muscles around your spine (transverse abdominis), improving stability and support.
• Hip mobility: Releases tight hip flexors and glutes, which helps you move more freely and sit comfortably.
• Spinal alignment: Corrects a rounded lower back, taking pressure off discs and creating better posture habits.
• Balance cues: Tiny pelvic movements send signals to your brain about body position, sharpening proprioception and stability.
• Habit-friendly: Short, simple, repeatable — it’s easy to actually do and integrate into your day.
It’s amazing what a small, deliberate movement can do when it’s consistent.
Make It Part of Your Routine
Try this 60-seconded fix every day this week. At the end of the seven days, notice what feels different — maybe you're stnading a little taller, walking with more confidence or sitting more comfortably. Small, consistent actions add up quickly! Two minutes is all it takes, and it can be done anywhere — before breakfast, at your desk, or right after a yoga session. The more routinely you do it, the more automatic these postural corrections become, supporting everyday movements, lifting, walking, and even stair climbing.
The Big Takeaway: A tiny movement can make a big difference. Two minutes today could mean more comfortable hips, a taller spine, and steadier balance tomorrow.
If you'd like more of these simple, effective practices woven into a complete yoga routine, join me in class this week! Together, we'll build balance, strength, and posture--the kind of lasting support your body will thank you for today and each day moving forward.
