This is called Ardha Ustrasana, or half camel pose. In the camel pose or Ustrasana, you bend further backwards, and rest your hands on your feet instead of on your hips. This requires greater flexibility, and it opens out the chest to a greater extent. If your back is weak, you may not be able to hold these poses for very long. Hold them for as long as you are able, and repeat after some time. Gradually, your back will strengthen and your posture will improve.

Once again, do the Ustrasana pose. Lift one arm straight up in the air, and push your chest and pelvis forward. Hold this pose for 3 deep breaths, and then switch hands. This serves to open up your chest to a much greater extent. It has the effect of literally expanding your lungs and your rib cage, increasing your body's mental and physical capacity to a great extent.

Sit up straight in your chair, raise your arms up, interlock your fingers and stretch towards the ceiling. This is a quick fix for a slouch.

Here is a quick pilates exercise that you can do to help improve your posture. Pilates is easy to perform, and if the technique is correct, the benefits are manifold.

• Lie on the floor on your back, with your arms at your sides.
• Keep your knees bent, and your feet flat on the floor.
• Your lower back will be just slightly above the floor.
• Exhale, and pull your navel deep down into your spine.
• Expand your chest and flatten your abdominal muscles. While you do this, you may feel your back or shoulders lift off the floor. Press them down again. Remember, you entire body must be pressed down, except for the small of your back.
• Breathe in through your nose, and exhale through your mouth.