Chair Backbends & Shoulders – Weekly Advanced Class 221

Focus: This class features some chair backbends with variations that will help to unlock your upper back and shoulders. The class begins with some shoulder opening variations of standing poses that will help to prepare you for a session of chair backbends. Several shoulder specific adaptations of pincha mayurasana (forearm balance) are also used at the start of the class. Restricted mobility in the shoulders and upper back can contribute towards overloading your lumbar spine when you are practicing backbends. This class will help to balance the workload across these three regions and improve your access to key backbends such as urdhva dhanurasana and dwi pada viparita dandasana. In addition to boosting your backbends, this class will also be well suited to people looking to release tightness and tension from their shoulders and thoracic spine. 

Key Poses: Pincha mayurasana, trikonasana, dwi pada viparita dandasana.

Equipment: Mat, chair, 2 blankets, 2 blocks.

Level: Advanced

Duration: 65 min




  1. Kristan F

    Great class, noticeable difference in my posture afterwards. I still need more arm strength & flexibility to complete the final pose variation, more practice ahead. Thank you for a wonderful class. 🙂

    • Di

      Thank you Kristan, the strength and flexibility will come with, as you note, more practice. Keep it up!

  2. Carolyn O

    Excellent, Thankyou
    Arm variations very helpful for shoulder awareness

    • Di

      Thank you Carolyn. I hope your shoulders are feeling the benefit.

    • Di

      Thank you so much Huda. It is so great to hear you really enjoyed the class.

Submit a Comment

Yoga poses