Poses for Your Upper Back

Through yoga, I have learned that I can be balanced and graceful, even with a curved spine.

A little stretching can go a long way.

Because there's more to life than hip openers.

A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.

This pose provides a gentle massage to the spine and belly organs.

Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.

The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.

Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.

A compact arm balance, Crow Pose and Crane Pose tone the abs and the arms, strengthen in the core, and focus the mind.

It might look straightforward, but there's more to Dandasana than meets the eye.

Fold into Paschimottanasana to help your distracted mind—and your hamstrings—unwind.

Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.

One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.

Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.

Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

Start aiming for par with these poses.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.

Want to fly? Fire up your core. Firefly pose is an arm balance pose that requires more core strength than arm strength.

Here's how to strengthen and gain mobility in your upper back

Practicing this twisting sequence is beneficial for anyone who sits for a good portion of the day, suffers from chronic back pain, or loves activities like running, cycling, and hiking.

Stretch the upper back, spine, and shoulders; opens the chest; help release chronic tension in the shoulders and neck in Extended Puppy Pose.

Do you practice yoga regularly but somehow still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this fascia-freeing flow to find more mobility in the backside of your body.

A feeling of youth, even as you age, requires a flexible spine. In order to stay agile, practice forward bends, backbends, and twists regularly.

Release tension and pain by working with your tissue. Bo Forbes shows you how to target hotspots in the shoulders and lower back.

Free yourself from ordinary back pain by doing these five simple poses each day.

Free yourself from ordinary back pain by doing these 5 simple poses each day.

Liberate your upper body for better backbending by focusing on your latissimus dorsi muscles.

Prepare for inversions by strengthening your arms and core in Dolphin Pose.

Use your breath to open your chest and backbend mindfully into Upward-Facing Dog Pose.

Find length in front body before forward folding in Ardha Uttanasana.

Most yoga poses fall into the harder-than-it-looks category. Lolasana? Well, give it a try. You may be pleasantly surprised.

Bow Pose works against hunched shoulders by opening them from the front and strengthening them from the back.

Check out Julie Gudmestad's author page.

Pose Dedicated to the Sage Koundinya II tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

Eka Pada Koundinyasana I or Pose Dedicated to the Sage Koundinya I has a lot going on—the twist, the legs going their separate ways, oh, and the arm balance. Master it.

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.

Good posture is possible even without your mom nagging you. One key is stretching and strengthening the muscles around your shoulder blades.

Upward Bow Pose may be more impressive but before you go big, master the baby backbends. This one can help compensate for all those hours spent hunched in front of a computer.

Natasha Rizopoulos shares her tips for camel pose—to improve the pose and relieve pain in the upper back.

If your curved back has you twisted, here are some asanas that will help realign your spine.

Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.

Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.

Also called Seated Twist Pose or Ardha Matsyendrasana in Sanskrit, this pose energizes the spine and stimulate proper digestion while improving postural and body awareness.

Bharadvaja's Twist, or Bharadvajasana in Sanskrit, is a gentle and loving twist that inspires postural and body awareness.

This version of Shoulderstand is performed with blanket support under the shoulders.

By providing a conscious opening in the chest and stretch in the shoulders, Cobra Pose, called Bhujangasana in Sanskrit, fights fatigue and relieves lower back pain, boosting both the energetic and the physical body.