Backbends for Neck, Shoulders and Upper Back – Weekly Intermediate Class 402

This 50-minute class focuses on foundational backbends and the key preparatory actions that support their development – particularly for those moving from beginner to intermediate practice. Emphasis is placed on techniques that release and strengthen the neck, shoulders, and upper back – regions that are often stiff or overloaded in backbending work. When these areas move freely and work in harmony, they help safeguard the lower back from strain. The class begins with standing poses like Trikonasana and Parsvottanasana, where integrated backbend actions are introduced. A belt looped around the wrists helps activate the shoulders and mobilise the thoracic spine in preparation for introductory backbends such as Salabhasana and Ustrasana. From there, you’ll explore targeted variations of Urdhva Mukha Svanasana and Purvottanasana before concluding with a neck-supporting version of Viparita Dandasana over a chair. This sequence will suit students consolidating core backbend techniques, those transitioning to intermediate-level work, or anyone seeking therapeutic opening across the upper back, shoulders, and neck.