35-Minute Backbend Sequence for Energy and Upper Back Opening – Weekly Advanced Class 432

This targeted 35-minute class delivers a complete and intelligently structured backbend sequence in a compact format, making it ideal for times when your schedule is full but you still want a meaningful and energising practice. Designed to lift energy levels and counteract fatigue, the class focuses on opening the often-restricted junction between the upper back and neck, broadening the chest and relieving tension built up from prolonged sitting or stress. Foundational backbend actions are introduced through standing pose variations, helping to establish stability and direction before progressing into chair-supported versions of Urdhva Mukha Svanasana that work progressively deeper into the thoracic spine. These developments transition seamlessly into more expansive chair backbends, where the practice culminates. A carefully considered lower back release follows, along with a calming final relaxation that soothes the spine and settles the nervous system. The result is a well-rounded, time-efficient sequence that revitalises both body and mind.