Shoulder Opening and Chair Backbends – Weekly Advanced Class 426

This class brings together carefully selected shoulder-opening poses and progressive backbends to improve mobility in the upper body. When the shoulders and thoracic spine are restricted, backbends often shift excessive workload into the more flexible lumbar spine, increasing the risk of compression or strain. The sequence addresses this imbalance by targeting the specific movements required for safe and integrated backbending. It begins with supported variations of Anantasana and Urdhva Hastasana using the wall and floor to establish clarity of alignment and freedom in the shoulder girdle. From there, chair-supported variations of Ustrasana and Urdhva Mukha Svanasana allow you to focus more precisely on the actions of the upper back and shoulders. The practice culminates in progressive chair backbends that deepen work into the thoracic spine while maintaining stability. This energising class supports postural balance, enhances access to more advanced backbends, and builds strength and mobility where it is most needed.