A 25-minute Iyengar Yoga practice focused on improving posture and addressing the rounded upper back often associated with kyphosis. Through a combination of standing poses and spinal actions, the sequence helps strengthen the back body, create more extension through the spine, and release tension in the upper body.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

Many of us spend long hours sitting, driving, looking at screens, or working in positions that encourage the chest to collapse and the upper back to round. Over time, these habits can contribute to stiffness, tension, and a loss of mobility through the thoracic spine.

This practice explores how yoga can help create greater awareness and support through the upper back. Rather than forcing the body into a more upright position, the emphasis is on developing strength, mobility, and responsiveness so that better posture emerges more naturally.

Through standing poses and spinal actions, you'll explore how the back body can become more active while the chest broadens and the upper spine becomes more receptive to extension.

What You'll Practice

• Adho Mukha Svanasana (Downward-Facing Dog Pose)

• Parivrtta Trikonasana (Revolved Triangle Pose)

• Parivrtta Parsvakonasana (Revolved Side Angle Pose)

• Strengthening the muscles that support the upper back

• Creating greater extension through the thoracic spine

• Releasing tension in the shoulders, chest, and upper body

When to Use This Practice

• When working to improve posture

• When experiencing upper back stiffness or rounding

• As a morning practice to feel more alert and energized

• When developing strength and awareness in the back body

Who This Is For

• Students concerned about posture or kyphosis

• People who spend long hours sitting or working at a desk

• Practitioners wanting to strengthen the upper back

• Anyone interested in developing greater spinal awareness

Frequently Asked Questions

Can yoga help improve posture?

Yoga can help improve posture by developing awareness, strength, and mobility. Over time, these qualities may support more balanced and sustainable alignment.

What is kyphosis?

Kyphosis refers to an excessive rounding of the upper back. While some curvature is natural, increased rounding can contribute to stiffness, discomfort, and postural changes.

Why focus on strengthening the back body?

Strength in the back body helps support the spine and creates the conditions for improved posture. Mobility alone is often not enough.

Are twists useful for posture?

Twisting poses can help improve awareness of the spine and encourage mobility through areas that may have become stiff or restricted.

Is this practice suitable for beginners?

Yes. The sequence is accessible to a wide range of students and focuses on foundational actions that can benefit both newer and more experienced practitioners.

What style of yoga is this?

This class is taught in the Iyengar Yoga method, which emphasizes precision, alignment, sequencing, and developing awareness through practice.

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