Neck Friendly Backbends – Weekly Intermediate Class 409

This class approaches backbends from the perspective of your neck. It prioritises release and range of motion at the cervical spine by first improving mobility in the neighbouring thoracic spine and shoulders. You’ll use a belt to guide the ribcage and shoulder blades, improving thoracic movement and reducing the workload on the neck. We begin with neck-friendly adaptations of Virabhadrasana I and Parsvottanasana, then progress to supported backbends – variations of Urdhva Mukha Svanasana, Ustrasana, and Viparita Dandasana. Throughout, props and clear setup points help you stabilise the upper back and shoulders while creating freedom of movement for your neck, with options to modify positions that are commonly problematic for people practising with neck difficulties.