Hey, everyone. welcome to yoga with adriene. i am adriene. today, we have an awesome sequence for the upper back. I rarely meet anyone that doesn’t complain about upper back achiness or stiffness, shoulder pain, craving neck relief. So this is a sequence that you can incorporate to your daily routine, your daily practice. You can return to it five days a week, seven days a week.
So be sure to favorite the tutorial so you can return to it easily, because i think this is something that everyone can benefit from. So let’s get to it, hop on the mat, and let’s learn this upper back sequence. Okay. So to begin, we’re going to start in a nice crosslegged position, sukhasana, or the pose of ease here, just pressing into the sit bones and slowly lengthening up through the spine. I’ll bring the palms to the knees.
Here, and jumping right in, i’m going to inhale, loop my shoulders, draw my shoulder blades in together and back, as I lift my heart. Now, I don’t have to crunch the neck here. Ouch. Just going to keep it nice and open, but I am actively drawing my shoulder blades in and together and down, shoulders away from the ears. Take a deep breath in here, long belly, tops of the thighs draw down. Then.
On an exhale, i’m going to slowly draw my chin to my chest, draw my naval back, allow my shoulders to round forward, kind of get a little booty massage here as I roll through the buttock and allow the weight of my head to drop over. Now, I’m going to hang here for a couple breaths, catching the weight of my palms to the knees here and really just breathing, feeling that upper back.
Stretch, creating a little bit of space here with each inhale and each exhale. Then rolling back up, I’ll loop the shoulders, rolling through, pressing into sit bones, again lifting the heart, drawing the shoulder blades in together and down, and really creating space between the ears and the tops of the shoulders. Take a deep breath in. Smile. Relax your jaw. Then send.
It back down. I like to call this Mr. Burns’ posture here, but we’ll put a positive spin on it here. Breathe some space into that upper back. Then inhaling, back up to center, head over heart, heart over pelvis. Okay. Sitting up nice and tall, I’m going to send my fingertips forward like I’m swimming, crossing them over, swim around, and then I’m going to.
Interlace my fingertips behind the back. Again, a good marker is to keep the head over the heart center, the sternum, the sternum over the pelvis. Just notice whether maybe you tend to sit back like this, which is normal, or maybe you’re overcompensating and shifting the heart forward. Let’s try to stack is nice and tall. I’m going to interlace the fingertips, and then I have a couple options here.
If i can . . . we’ll turn to the side here so you can see. i can bring the palms together. Check that out. If that’s a little too intense at the moment, I might keep the wrists nice and square, but I’m actively drawing the shoulders down, away from the ears, shoulder blades together, kind of wringing it out in the upper back here, getting rid of that achiness, kind of massaging that area of the body.