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