Gentle Upper Back & Shoulder Opening – Weekly Intermediate Class 457

This class focuses on gently improving mobility in the thoracic spine (upper back) and shoulders, two areas that commonly become stiff from prolonged sitting, computer work and everyday postural habits. Restricted movement in these regions can contribute to tension around the neck and shoulders, affect posture and make it harder to move freely and comfortably. The sequence combines poses that target the upper back and shoulders individually with variations that encourage them to work together. Reclining chest-opening poses use blocks to support the upper back, allowing the thoracic spine to gently extend while different arm positions help to release tightness and improve shoulder mobility. Therapeutic variations of Ustrasana and Chatushpadasana build on this approach, alongside foundational poses that develop flexibility and awareness of the shoulder girdle and upper spine. Particular attention is given to releasing tension around the trapezius muscles, improving the range of movement in the shoulders and encouraging healthier postural habits. Throughout the class, you’ll be guided to approach these areas gradually and without force, making this a useful sequence for counteracting everyday stiffness and developing greater freedom of movement through the upper body.