No weightlifting or gym. Deepika Padukone's trainer shows how to fix body posture through five-minute yoga poses at home

Long hours at a desk, endless scrolling on phones, and back-to-back meetings have quietly changed the way we sit, stand, and move. Slouched shoulders, stiff backs, and aching necks have become part of daily life, even for people who otherwise try to stay active. While gym workouts and walks are great, posture often gets ignored until discomfort turns into pain. What if fixing it didn’t require fancy equipment or a long workout session?

Interestingly, some of Bollywood’s most fit actors swear by a simple solution. From Kareena Kapoor Khan and Deepika Padukone to Alia Bhatt and Rakul Preet Singh, yoga plays a big role in maintaining not just strength but also flexibility and endurance. Behind many of these routines is celebrity yoga trainer and wellness expert Anshuka Parwani, who recently shared a quick chair-yoga sequence designed to improve posture in under five minutes.

Taking to Instagram, Anshuka explained that good posture can begin with something most people already use every day - a chair. In her post, she highlighted that a few mindful breaths and gentle stretches can make the back feel lighter, taller, and more energised. She described the routine as a “mini posture glow-up,” adding that small habits practiced daily can bring big changes over time.


Here’s a closer look at the five seated yoga poses she recommends, explained in simple terms so anyone can try them safely at home or at work:

1. Seated Cat/Cow (Marjaryasana/Bitilasana)
Sit upright on a chair with your feet flat on the floor. As you inhale, gently arch your back and lift your chest (Cow pose). As you exhale, round your spine and drop your chin slightly (Cat pose). This movement helps loosen a stiff spine and improves flexibility. Repeat this flow 10 times.


2. Seated Spine Twist (Ardha Matsyendrasana)
Sit tall and place one hand on the back of the chair. Gently twist your upper body to one side while keeping your hips facing forward. This pose helps release tension in the lower and middle back. Repeat 10 times on each side.

3. Seated Pigeon Pose (Supta Kapotasana)
Cross one ankle over the opposite knee while seated. Keep your spine straight and lean forward slightly if comfortable. This stretch opens up the hips, which often get tight from prolonged sitting. Start with 30 seconds and gradually build up to two minutes.

4. Seated Side Stretch (Parsva Uttanasana)
Raise one arm overhead and gently bend to the opposite side, feeling the stretch along your side body. This pose improves spinal mobility and eases stiffness in the waist. Repeat 10 times on each side.

5. Seated Chest Opener (Urah-Vikasasana)
Interlace your fingers behind your back or place your hands on your hips and gently push your chest forward. This pose counteracts rounded shoulders and helps you sit taller. Hold for 30 seconds and work up to two minutes.

For those unfamiliar, Anshuka Parwani is a renowned yoga and holistic wellness expert, known for training top Bollywood celebrities and promoting mindful living. As the founder of Anshuka Yoga, she brings traditional yoga practices with modern wellness techniques, making them accessible for everyday life.

If your back has been complaining lately, this chair-yoga routine might just be the gentle reset your posture needs.