12 Best Yoga Poses Upper Back in 2023

Welcome to our article on the 12 best yoga poses upper back in 2023. If you want to relieve tension and improve your posture, this comprehensive guide is for you! Our expert team has compiled a list of the most effective yoga poses to target the upper back muscles, including the trapezius, rhomboids, and deltoids. 

Each Pose is explained in detail, with accompanying photos and modifications for different skill levels. Whether you’re a beginner or an experienced yogi, these poses will help you release stiffness in your upper back, reduce pain, and improve your overall well-being. 

From downward Dog to cobra pose, you’ll learn to engage your core, lengthen your spine, and stretch your muscles for optimal results. With our detailed instructions and tips, you can easily incorporate these 12 best yoga poses upper back into your daily routine and experience the benefits of a more muscular, healthier upper body.

12 Best Yoga Poses Upper Back

1. Downward Dog

Downward Dog is a foundational yoga pose that stretches the entire body while building strength and flexibility in the arms, shoulders, and back. It’s a famous pose for alleviating stress and tension and improving posture and balance. Starting in a plank posture, the Pose is executed by pushing the hips upward into an inverted “V” shape.

How to do it

• Maintain a neutral head position and gaze down at your feet.
• Use your core muscles to stabilize the Pose and support your lower back.
• Maintain hip-width between your feet while evenly pressing each of your ten toes.
• Use Downward Dog as a transitional pose between other yoga poses or as a posture to hold for several breaths.

2. Cat-Cow Stretch

Cat-Cow Stretch is a gentle yoga sequence that involves moving the spine through two opposite positions: arching and rounding. This Pose is performed on hands and knees and is excellent for warming the back muscles and improving spinal flexibility. The upper back and neck can benefit from reduced stress and tension.

How to do it

• Start on your knees with both hands, placing your knees and wrists under your hips and shoulders.
• Let your spine bend downward as you inhale and raise your head and tailbone toward the ceiling. This is the Cow Pose.
• Exhale and tuck your chin towards your chest, rounding your spine upwards. The Cat Pose is shown here.
• Inhale for the Cow Posture and exhale for the Cat Pose as you alternate between the two stances.
• Repeat for several breaths, focusing on the movement of your spine and the rhythm of your breath.

3. Child’s Pose

Yoga’s Child’s Pose encourages relaxation and stress reduction while gently stretching the legs, hips, and lower back.It’s performed by kneeling on the mat with toes touching and then lowering the torso towards the thighs, with arms extended forward. It’s a fantastic pose for soothing the mind and body.

How to do it

• Start on your feet and knees, placing your knees and wrists under your hips and shoulders.
• Bring your hips back toward your spine and spread your hands to face you.
• Stretch your shoulders and neck. Just let your forehead rest on the carpet.
• Breathe deeply and slowly, allowing your body to settle into the pose.

4. Cobra Pose

Cobra Pose is a yoga pose that targets the upper back, shoulders, and arms muscles. It is performed by lying face down on the mat, with hands placed under the shoulders, and then lifting the chest and head while keeping the elbows close to the body. It’s an excellent pose for improving posture and relieving tension in the upper body.

How to do it

• Your palms should be on the mat beneath your shoulders as you lay flat on your stomach.
• Keep your shoulders relaxed and down as you progressively raise your chest off the mat.
• Press your palms firmly into the carpet and gaze towards the ceiling.
• After holding the position for many breaths, slowly exhale your chest to the mat.

5. Sphinx Pose

Sphinx Pose is a gentle backbend that stretches the chest, shoulders, and spine. It is performed by lying on the stomach with the forearms on the mat, elbows directly under the shoulders, and then lifting the chest while keeping the hips on the mat. It’s an excellent pose for enhancing posture and releasing upper-body strain.

How to do it

• Lay on your stomach with your forearms on the mat and your elbows tucked under your shoulders.
• Engage your core muscles while keeping your elbows close to your sides.
• Keep your shoulders relaxed and down as you inhale and raise your head and chest off the mat.
• Press your forearms firmly into the carpet and lift your gaze slightly.
• After holding the position for many breaths, carefully lower your head and chest to the mat by exhaling.

6. Thread the Needle Pose

Thread the Needle Pose is a yoga pose that targets the upper back and shoulders while stretching the hips and thighs. It’s performed on the mat by starting in a tabletop position and then threading one arm through the space between the opposite arm and knee. It’s a fantastic pose for releasing upper back and neck tension.

How to do it

• Continue in a tabletop arrangement while positioned on your knees and palms.
• Reach your right arm underneath your left arm, threading it through until your shoulder and ear are on the mat.
• Reach your left arm forward and press your left hand into the carpet to deepen the stretch.
• Breathe deeply while allowing your head to rest on the mat.

7. Eagle Pose

Eagle Pose is a yoga pose that targets the upper back, shoulders, and arms while improving balance and concentration. It’s performed by crossing one arm over the other in front of the body and then crossing one leg over the other while bending the knees. It’s an excellent pose for enhancing posture and releasing upper-body strain.

How to do it

• Stand with your arms at your sides and your feet hip-distance apart.
• After placing your big toe below your left calf, cross your right thigh across your left thigh.
• Bring your right arm under your left arm and bend your elbows so your forearms are perpendicular to the floor.
• Lift your elbows to shoulder height while pressing your hands together.
• Once you’ve held the Pose for a few breaths, switch to the opposing side.

8. Extended Triangle Pose

Extended Triangle Pose is a yoga pose that targets the hips, hamstrings, and upper back while improving balance and flexibility. It’s performed by standing feet wide apart and then reaching one arm towards the ground while extending the other arm towards the ceiling. It’s an excellent pose for enhancing posture and releasing upper-body strain.

How to do it

• The next step is to stand straight up with your feet apart.
• Move your left foot slightly inward while extending your right foot 90 degrees.
• Keep your hands on your sides and parallel to the floor.
• Put your right hand on your shin or ankle as you open it toward your right foot.
• Stretch your left arm toward the ceiling and look at your left hand.
• After holding the position for a few breaths, turn sides.

9. Cow Face Pose

Cow Face Pose is a yoga pose that targets the upper back, shoulders, and hips while improving flexibility and balance. It’s performed by sitting with one leg crossed over the other and reaching both arms behind the back to clasp hands. It’s an excellent pose for enhancing posture and releasing upper-body strain.

How to do it

• Sit down and extend your legs out for you to start.
• Put your left foot next to your right hip by bending your left knee and bringing it beneath your right thigh.
• Place your right foot near to your left knee on the ground, then cross your left lower leg over this right.
• You reach your hand between your shoulder blades while raising your left arm and bending the elbow.
• Clasp your hands together and extend your right arm behind your back. After holding the position for a few breaths, turn sides.

10. Bridge Pose

Yoga’s Bridge Pose strengthens the back muscles and enhances posture while focusing on the upper back, chest, and legs. It’s performed by lying on the back with knees bent and then lifting the hips towards the ceiling while keeping the feet on the ground. It’s a fantastic pose for releasing upper-body stress.

How to do it

• Backward, with feet level on the ground and knees bent.
• Your arms should be by your sides while you lay on the ground.
• Lifting your hips to the ceiling while firmly planting your feet and arms into the ground.
• Roll your shoulders underneath you while squeezing your hands together beneath your torso.
• As you exhale, carefully drop your hips to the floor after holding the position for several breaths.

11. Wheel Pose

Wheel Pose is an advanced yoga pose that targets the upper back, shoulders, and arms while strengthening the back muscles and improving posture. It’s performed by lying on the back with hands and feet on the mat and then lifting the body into a backbend. It’s an excellent pose for improving flexibility and reducing tension in the upper body.

How to do it

• Feet flat on the ground and knees bent. Lay down on your back.
• Place both hands on the floor beside your head with your fingers pointed toward your shoulders.
• Lift your hips toward the ceiling while firmly securing your hands and feet to the ground.
• Extend your arms straight by lifting your head off the ground while coming onto the top.
• Press up through your arms and lift your head off the floor, coming into a full backbend. After several breaths in the Pose, exhale and gradually bring your hips to the floor.

12. Shoulder Stand Pose

Shoulder Stand Pose is a yoga pose that targets the upper back, neck, and shoulders while improving circulation and reducing stress. It’s performed by lying on the back and then lifting the legs and hips towards the ceiling with the support of the hands. It’s an excellent pose for enhancing posture and releasing upper-body strain.

How to do it

• Arms by sides as you recline on your back.
• While you extend your legs above your head, support your back with your hands.

• Point your toes upward while standing with your legs straight.
• Take a few deep breaths while maintaining the Pose, then slowly exhale and return to the floor.

Benefits of yoga pose upper back

Yoga poses can provide various benefits for the upper back, including relieving tension and pain, increasing flexibility, improving posture, and promoting relaxation. Specific poses, such as downward Dog and cat-cow stretch, can stretch and strengthen the muscles in the upper back, while others, like cobra and wheel pose, can increase spinal mobility. 

The child’s Pose can help release shoulder and neck tension, while the bridge pose can strengthen the back muscles and improve posture. Additionally, yoga poses can help reduce stress and anxiety, which can often manifest in the upper back and neck muscles. 

Regular yoga poses can promote a healthy, pain-free upper back and improve overall physical and mental well-being.

Yoga poses upper back: FAQs.