Backbends For The Upper Back & Neck – Weekly Advanced Class 242

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Backbends for your upper back and neck. This sequence will help to: correct rounding in your thoracic spine, relieve discomfort in your neck, and release tension from your shoulders and upper back. Problems associated with 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 forward 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 backbends and related poses. It also teaches you how to create a shoulder harness that can help improve postural alignment in a variety of yoga poses.

Key Poses

Urdhva mukha svanasana, purvottanasana, viparita dandasana.


Mat, chair, bolster, blanket, 2 blocks, belt.

Next Up Lessons

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40 Min

Unlock Your Upper Back – Weekly Advanced Class 257