Yoga for the Upper Back

David Procyshyn
Instructor David Procyshyn
Average: 4.9 (300 votes)
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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.







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: Hatha Yoga, Yoga at Work, Yoga for Back Care


Bethanyhowell 4 years ago

This class was wonderful! I found it challenging as my shoulders and upper back are where I carry much of my tension. I will revisit this class regularly. Thank you!

Edana_ni_Emer 4 years ago

This was an excellent workout! I carry a lot of tension in my shoulders and neck, and it's often painful. This really helped.

The one problem I had was that if I kept my hands as far apart on the strap as he suggested (when the strap was at full extension at about 15:45), when I brought them down behind my back I could bring them all the way around to the ground. I had to shift my hands closer together to get any stretch.

David Procyshyn 4 years ago

Hi, Edana. You did exactly what I would have suggested.... bring the hands closer together on the strap so they don't drop back so far.
DoYogaWithMe Founder

Mme McG 4 years ago

This class has almost completely removed all tension and stiffness from my upper back, neck, and shoulders. I feel lighter and cannot thank David enough for this. Namaste.

Sprucie 5 years ago

I hope you can get a sense of my gratitude through this simple comment. I have a chronic illness that causes muscles to contract and stay that way. It is so painful. I take medications, but it is the yoga and guided meditations on your site that help me cope. Today I was ready to go to the ER my pain was so awful. However, my bank account was not ready for that hospital trip. I found this particular yoga class, and already my upper back pain has reduced significantly.

Your website keeps me sane. Yoga practice and meditation give me reasons to get out of bed each day. After the new year, I will become a paying member, and give back just a small portion of what you continue to give to me.

Rnfromjmu 4 years ago

I echo your I also have a chronic condition that causes muscle spasming and routinely high levels of stiffness (AS by chance?) in addition to probable Ehlers Danlos which causes hyper mobility of the joints themselves. David's classes seem to be just enough stretch at just the right pace to make them highly effective for those managing chronic health opportunities.

Janlynnm 5 years ago

This class is very effective at freeing my muscles, joints and ribs from tightness. I feel light and tall through my back :)

bertalinski 5 years ago

I have been playing violin through shoulder and neck pain for years. After doing this class a few times a week for a few weeks I'm relatively pain free. What's cool too is that I've done yoga sporatically for the past many years, but out of fear of doing further injury to my neck and shoulders I've veered away from any movements that address them directly. This class allows you to work with your upper back in a way that feels safe and accesable which has been a huge gift.


VickyT 5 years ago

Thank you David for a totally relaxing class.

suzanne flowerday 5 years ago

Just to let you know this class didn't play through smoothly for me. Kept stop starting from 19 mins...