20-Min Yoga with Blocks for Energy & Upper Back Relief | Iyengar Yoga
A 20-minute Iyengar Yoga practice that uses two yoga blocks to mobilize the upper back, release shoulder tension, and create a greater sense of energy and mental clarity. Through a carefully supported sequence, you'll explore how opening the chest and upper spine can help counteract feelings of heaviness, fatigue, and sluggishness.
The practice begins with detailed instruction on how to position the yoga blocks for maximum benefit. Once the setup is established, the sequence becomes a simple and effective tool that can be revisited whenever you need a physical and mental reset.
Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.
About This Practice
Many students experience a noticeable dip in energy during the afternoon. While we often reach for caffeine, physical tension—particularly in the shoulders, chest, and upper back—can also contribute to feelings of fatigue and mental fog.
This practice uses yoga blocks as teaching tools to help create space across the front body while improving mobility through the upper spine. The supported positions encourage the chest to broaden and the shoulders to release, often leaving students feeling lighter, more open, and more alert.
One of the strengths of this sequence is its simplicity. With just two yoga blocks and twenty minutes, students have access to a practice that can easily become part of their regular routine.
What You'll Practice
Using yoga blocks to support back-opening actions
Releasing tension in the shoulders and upper back
Mobilizing the thoracic spine
Improving posture and chest opening
Creating greater ease in the upper body
Restoring energy and mental focus
Learning a repeatable supported sequence
When to Use This Practice
During an afternoon energy slump
When feeling stiff through the shoulders and upper back
After long hours sitting at a desk
When seeking greater mental clarity and focus
As a short restorative movement break
Who This Is For
Students experiencing upper back tension
Office workers and desk-based professionals
Anyone looking for a quick energy boost
Students interested in learning how to use yoga blocks
Both beginner and experienced yoga practitioners
Frequently Asked Questions
Why use yoga blocks in this practice?
Yoga blocks provide support and feedback that help create specific actions in the chest, shoulders, and upper back. They allow students to access positions that may otherwise be difficult to maintain comfortably.
Can releasing upper back tension improve energy levels?
Many students find that improving posture and reducing tension through the chest and upper back contributes to a greater sense of alertness and ease.
Do I need wooden yoga bricks for this sequence?
No. While wooden bricks are demonstrated in the practice, foam yoga blocks work well too. The important factor is creating the intended support and positioning.
Is this practice suitable for beginners?
Yes. The sequence is accessible and includes detailed guidance for setting up the props properly before beginning the practice.
Why is the setup so important?
The positioning of the blocks influences how the body responds to the poses. Taking time to establish the setup correctly helps students receive the intended benefits of the sequence.
Can I use this sequence regularly?
Absolutely. Because it is simple, accessible, and relatively short, many students find it easy to incorporate into their regular practice routine.
Continue Your Practice
If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:
Practice in-person at Po Toronto
Explore full-length classes inside Po Online
Read reflections and insights on Stephanie’s Blog
