Poses for Your Upper Back
Modern-day screen time makes strengthening and opening the upper back crucial for a healthy body. Use these yoga poses to counteract the effects of daily life and relieve pain and tightness in your upper back.
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Forearm Plank | Dolphin Plank Pose
A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.
Cat Pose
This pose provides a gentle massage to the spine and belly organs.
Cow Pose
Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.
Side Crow Pose | Side Crane Pose
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.
Upward-Facing Dog Pose
Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.
Crow Pose | Crane Pose
A compact arm balance, Crow Pose and Crane Pose tone the abs and the arms, strengthen in the core, and focus the mind.
Staff Pose
It might look straightforward, but there's more to Dandasana than meets the eye.
Seated Forward Bend
Fold into Paschimottanasana to help your distracted mind—and your hamstrings—unwind.
Supported Headstand
Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.
Downward-Facing Dog
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.
Easy Pose
Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.
Bridge Pose
Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
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Reverse Plank | Upward Plank Pose
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Revolved Triangle Pose
As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.
Firefly Pose
Want to fly? Fire up your core. Firefly pose is an arm balance pose that requires more core strength than arm strength.
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