chair backbends

Chair Backbends For Shoulders & Upper Back

Chair Backbends For Your Shoulders & Upper Back

chair backbends for shoulders and upper back


This video features chair backbends and related yoga poses that will help to improve mobility in your upper back and shoulders. The yoga sequence begins with some shoulder specific variations of pincha mayurasana (forearm balance). It then includes shoulder opening adaptations of asanas from the standing pose group. These poses help to prepare you for a series of chair backbends.


The Benefits of Chair Backbends

Restricted mobility in the shoulders and upper back can contribute towards overloading your lumbar spine when you are practicing backbends. The chair backbends in this class will help to balance the workload across these three regions and improve your access to asanas such as urdhva dhanurasana and dwi pada viparita dandasana. In addition to boosting your backbends, this class will also be well suited to people looking to release tightness and tension from their shoulders and thoracic spine. Try the class below!


Key Yoga Poses

Pincha mayurasana, trikonasana, dwi pada viparita dandasana.

Yoga Props

Mat, chair, 2 blankets, 2 blocks.

Experience Level



65 min