Yoga Poses For The Neck & Upper Back – Weekly Advanced Class 127

Focus: Yoga poses for your neck and upper back. Discomfort in your neck and upper back can originate from poor postural habits and prolonged slouching in chairs and desks. This class will help to recondition the muscles in the upper back and assist you to correct rounding in your thoracic spine. The thoracic spine consist of 12 vertebrae that reach from the base of the neck to the lower back ribs. Improving strength and mobility in this region can help to reduce neck pain and diffuse tension from your shoulders and trapezius muscle.
The class includes some neck friendly variations of standing poses as well as some chair backbends. Most of the poses emphasise actions that move the thoracic spine deep into the body.

Key Poses: Supta urdhva hastasana, viparita dandasana, chatushpadasana.

Equipment: Mat, bolster, 2 blankets, 3 blocks, belt.

Level: Advanced

Duration: 70 min

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  1. keli l

    Hi Rod , excellent class , love the use of props especially in Iyengar yoga . Ive been trying different classes lately
    Its been so much fun …

    • Di

      Thanks Keli, so pleased you are enjoying the classes, and props, and are having fun!

  2. Eline A

    Love this class, very good instructions and perfect sequence for my sore neck and shoulders.

  3. Huda M

    The practice was so informative and yummy. I could breathe easily in my asanas. I wish you create more practice classes without too many props. I am fortunate in that I have all the props at home.

    • Rod

      Hi Huda,

      Thanks as always for your feedback and helpful suggestions. They are always appreciated! We have a Yoga for travel course in the pipeline featuring classes that don’t rely on props. So stay tuned!

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