A 25-minute Iyengar Yoga practice focused on releasing upper back stiffness through backbends and inversions. Using props such as a chair, bolster, and blocks, the sequence helps mobilize the shoulders and create greater malleability along the spine.

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

About This Practice

This class addresses upper back stiffness by working through supported backbends and inversions. The use of props allows the body to open more gradually, helping to reduce resistance and access deeper layers of movement in the spine.

The emphasis is on creating mobility without force. By supporting the body appropriately, the shoulders and upper back can release more effectively, while the spine becomes more responsive and adaptable.

This is an intermediate-level practice that combines structure and support to explore backbending in a more refined way.

What You’ll Practice

• Supported backbends using a chair and bolster

• Inversions to stimulate circulation and awareness

• Mobilizing the shoulders to release upper back tension

• Using props to deepen and support the work

When to Use This Practice

• When experiencing upper back stiffness

• As part of a morning practice to energize the body

• During an afternoon reset to improve focus

• When exploring backbends and inversions with support

Who This Is For

• Students experiencing stiffness in the upper back and shoulders

• Practitioners with some Iyengar Yoga experience

• Anyone wanting to explore backbends with props

• Students looking for a more structured, supported sequence

Frequently Asked Questions

Below are some common questions about this practice and how to get the most out of it.

How do props help release stiffness in the upper back?

Props support the body so that it can open gradually without strain. This allows the upper back and shoulders to release more effectively over time.

Why include inversions in a practice for the upper back?

Inversions help change the orientation of the body and stimulate circulation. They can also support opening in the shoulders and upper spine.

Is this practice suitable for beginners?

This is an intermediate-level sequence. Some familiarity with backbends and inversions is helpful before attempting the practice.

What is meant by “malleability” in the spine?

Malleability refers to the spine’s ability to move and adapt without stiffness or resistance. This practice helps develop that quality through supported movement.

When is the best time to do this practice?

This sequence can be useful in the morning to energize the body or later in the day to counteract stiffness from sitting.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Yoga

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog