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Yoga for the Upper Back

Beginner II

This class is a deep release for the shoulders and upper back, making it perfect for a variety of people, including musicians, new parents, office workers and athletes. It targets all of the muscles connecting to the upper back and shoulders, providing relief from tightness, aches and pain... all in less than 40 minutes!

This can either be done as a stand-alone class or as Day 12 of Grounding and Strength 14-Day Beginner Yoga Challenge.

Yoga for the Upper Back Playlist (to be played with the class)

Click on playlist below and press play when the class begins.

Listen on SpotifyListen on Apple MusicListen on YouTube Music

Note: You will need a subscription for access to Apple Music, and for music to play ad-free on Spotify and YouTube Music. You will also need to adjust the volume to your preference.

Equipment:
  • Strap
Style:

Comments

Existing Comments

Gilly Vanilly
Gilly Vanilly
August 28, 2022
Fivestar Rating:
5
Comment:

Wow that was a tough one for me David, lots of shaking arms but at the end I felt wonderful and open. Thank you so much!

beckymiddleton
beckymiddleton
June 6, 2022
Comment:

Very nice thank you David. I found the one challenging in the best way and look forward to returning to it again soon.

johnboland
johnboland
June 2, 2022
Fivestar Rating:
5
Comment:

Got some super, much-needed deep stretches in my upper spine and shoulders

Jock McQueenie
Jock McQueenie
June 1, 2022
Comment:

I'm rehabilitating a frozen shoulder: this class is perfect. David's meditation at the start and end leads you in and out beautifully.
JMcQ

Sooz03927
Sooz03927
April 24, 2022
Comment:

My shoulders are always tight and these stretches, different from the ones you usually see, are very effective for me.

gdt021
gdt021
April 16, 2022
Comment:

It amazes me each time I do this class, how effective it really is. This class has the equivalent effect of a chiro adjustment and massage for me. As I hold the poses and make the slight adjustments with David's ques, I can hear and feel my joints making small pops and letting go. SO helpful as a chronic headache sufferer.

Gigiola
Gigiola
April 5, 2022
Comment:

I keep coming back to this class over and over again. Definitely one of my favorites on this site. Thank you David, for the gentle guidance and the wonderful release for the back and shoulders!

TerrySS
TerrySS
March 18, 2022
Fivestar Rating:
5
Comment:

This is my go-to class for anyone with a desk-job! My shoulders, neck and back thank me after doing this video and do it every couple of weeks for maintenance. Wonderful class.

ClaireS
ClaireS
January 15, 2022
Fivestar Rating:
5
Comment:

This old arthritic body thanks you so much...

ewartluf
ewartluf
January 11, 2022
Fivestar Rating:
5
Comment:

Perfect for my tight neck and upper back!

Rebyou
Rebyou
April 6, 2021
Comment:

Thank You David , detailed and thorough teaching with simplicity and grace.

Sooz03927
Sooz03927
March 28, 2021
Comment:

For anyone who holds tension in their shoulders. There are some releases that I haven't done before, in addition to puppy pose, dolphin and a few others. My shoulders and back felt great afterwards!

SMZalokar
SMZalokar
March 21, 2021
Comment:

Agreed: wow! I feel great - and humbled by how much stiffness I have in these areas. A great class to return to - so many gems in here. Thank you. Namaste.

oakhazel
oakhazel
March 14, 2021
Comment:

Wow, great shoulder stretches. I really enjoyed that, thank you.

CreativeYogi
CreativeYogi
March 3, 2021
Comment:

Excellent class for the upper back, with chest openers to support releasing the upper back - and amazing pec/front shoulder stretches for me. I had no idea I needed that so much! Thank you. ❤️

sra_swn
sra_swn
January 16, 2021
Comment:

Gratitude for this class is what I am feeling. The pace and the excellent verbal instructions made this a perfect class for not only upper back and shoulder release but also for wonderful moments of mental and emotional release. Namaste David and thank you.

Carolinetoyoga
Carolinetoyoga
January 14, 2021
Comment:

David led me to an opening in my back that I may have never felt before! Great release.

kmakowsky
kmakowsky
January 12, 2021
Comment:

So good. I find this really helpful as a prenatal class as I’m experiencing some back pain in the 2nd trimester.

Liesbeth
Liesbeth
January 12, 2021
Comment:

Thank you David, I love this class and your gentle way of teaching. After an frozen shoulder injury, this is exactly what I needed ❤️

Oriana LaChance
Oriana LaChance
January 11, 2021
Comment:

I have been doing this class regularly for more than a year and love the long, extended stretches throughout. So good. Opens up and relaxes so many muscles. It is a great companion to David’s “Yoga for Lower Back Pain II”.

Oriana LaChance
Oriana LaChance
January 11, 2021
Comment:

I have been doing this class regularly for more than a year and love the long, extended stretches throughout. So good. Opens up and relaxes so many muscles. It is a great companion to David’s “Yoga for Lower Back Pain II”.

ssablemusic
ssablemusic
November 13, 2020
Comment:

This class is essential for anyone who works with their upper body. I feel more space in my upper back than I've felt in a looooong time.. I am so grateful for this website and all of the amazing teachers on here. Thanks so much, David!

dzuniga
dzuniga
August 13, 2020
Comment:

FYI for those wanting to do this class -- it's not very glasses-friendly; if you need glasses to see what's going on, you might need to substitute out some of the stretches or you'll find yourself taking them off and putting them back on a lot.

MaryRose Metcalfe
MaryRose Metcalfe
July 8, 2020
Comment:

Great shoulder and upper back work. Thanks David. Love how you took us through relaxation in corpse pose.

JMacDee
JMacDee
July 3, 2020
Comment:

I found this to be a relaxed class with determined shoulder stretches. There is a nice slow beginning which David manages to maintain all the way through. It's a paradox that there is effort but the class also seems relaxing. The mysteries of yoga! Thank you David

Volubilis
Volubilis
May 20, 2020
Comment:

This is a great class that I revisit often to help release my shoulders, neck and upper back ! It is challenging and very rewarding. Thank you so much !

TrishG
TrishG
May 11, 2020
Comment:

Thanks David, a fabulous class to loosen up my notoriously tight shoulders. Thankyou so much for your work :)

KayakDreams
KayakDreams
May 3, 2020
Comment:

Perfect way to release the neck, shoulders and upper back in preparation for sleep

mcala
mcala
May 3, 2020
Comment:

This class is very helpful to release my shoulders, which eases up on a pinched nerve that causes a lot of neck pain. Wonderful on a rainy Sunday morning with my coffee :)

heathermayscranton@gmail.com
[email protected]
April 21, 2020
Comment:

Felt a very unique sense of challenge in this one. I clearly need to revisit this. Thanks!

Dougers
Dougers
April 12, 2020
Comment:

I found dolphin post with elbows in tight as much as I can, and following David's guidance, to be the most intense top shoulder/neck stretch that I've ever found! Bunny pose type feeling but easier to go deeper!

HanneVisser
HanneVisser
March 29, 2020
Comment:

Thank you so much for this class, it's really helpful. Haven't felt like this in years!
Namaste

Shavasanadeb
Shavasanadeb
March 23, 2020
Comment:

Thank you, David! Excellent video! I feel like I have a brand new set of shoulders after this video.

I’ve had osteoarthritis for a decade and yoga has helped me keep mobile and enjoy life.

Hbotten
Hbotten
October 18, 2019
Comment:

I have two pinched nerves in my neck. I’ve been doing the Yoga for Upper Back throughout the week for a couple of years. It’s really helped me, and I refer to it as my neck saver. Thank you!

Connie Uberti
Connie Uberti
October 7, 2019
Comment:

ClassI usually focus on my lower back. I really needed this class so I could be more balanced.

ÀfricaRM
ÀfricaRM
September 30, 2019
Comment:

Thank you very much for this great class, David. It is ideal for tight and/or weak shoulders and arms. Recommended for everyone.
Namaste.

Annette23
Annette23
July 30, 2019
Comment:

David, you are a gem. The difference in how I feel before and after this class is dramatic! It's insane! It finds every little hidden tension and leaves me feeling like a new person. Love the relaxation portions as well - nobody does those better than you!

sng4ever
sng4ever
July 28, 2019
Comment:

Gets everty nook and crany. Loved it. Husband did too.

Floresta
Floresta
May 23, 2019
Comment:

I also had such pain the last few days between my shoulder blades and it is now released. Will be revisiting this class often as this is an area in my body I struggle with. Thank you David!