Not everyone has great posture and alignment and bad habits make things even worse, but don't worry there are some exercises that you can do to improve your posture and alignment. Here are two that you can start with.

This is a floor exercise that will help you to feel your way to correct alignment. Work it slowly and carefully, and the differences between the steps are subtle but significant.

Start this posture and alignment exercise by lying on your back with your knees bent and the soles of your feet flat on the floor parallel to each other and hip distance apart. Your feet should be quite near to your buttocks. Extend your arms along the floor so that your fingers are in line with your hips.

Breathe deeply, and as you exhale press your belly button towards your lower back and press your lower back into the floor. Keep breathing deeply and concentrate on the long feeling in your back.

Next reach overhead with your arms, making sure to keep your lower back flat on the floor. Release your lower back until it assumes a natural curve slightly away from the floor.

Press your back into the floor once again and stretch your legs along the floor until they are fully extended. All this time you should be keeping your back as flat as possible.

Try to keep your back controlled as you pull your feet back towards your buttocks and return your arms to starting position.

Repeat the above sequence about three or four times.

Here is an exercise for your upper torso's posture and alignment. These movements are deceptively simple, but will do wonders for your alignment.

Lie on your back once again with your knees bent and the soles your feet on the floor as above. Place your hands on top of your hip bones, and rest your elbows on the floor next to you.

Now keep your elbows on the floor and push them further out to the side away from your body (the movement will be subtle). Hold for a moment and then release and repeat. You should feel your upper back open and expand.

Next keeping your elbows on the floor and your back long, lift your shoulders towards the ceiling. Hold for a moment and then release and repeat. You should feel your neck lengthening

Next assume the same position as above and lift your rib cage towards the ceiling, allowing your back to arch. Try to keep your hips and shoulders as still as possible while doing this. Hold the position, then release and repeat.