Move · Videos · Yoga · 13 min

Yoga for Posture: Upper Back and Neck Alignment

Yoga for Posture: Upper Back and Neck Alignment — video by YogaUOnline Play · 13:14

Video by YogaUOnline on YouTube · Open on YouTube

A physical therapist and yoga teacher guides a supported chest opener over a rolled blanket, face-down back strengthening, then standing work with a strap to feel shoulders down and neck long. Gives options for stiff or sore necks.

  • 13 min
  • All levels
  • Low impact (no jumping)
  • mat, towel

Good forBetter posture

Open in VideosLog it in Train

Step by step 9

Tap a time to watch that step in the video.

  1. Long roll set-up: lie along a firm rolled blanket, head and tail on it; pad the head if the chin tips up. 0:52
  2. Arms out at 90 degrees: rest and breathe for 2 to 3 minutes, padding the hands or elbows if the shoulders object. 1:39
  3. Bigger option: lie back over the roll placed across the mat, just below armpit level, for a deeper chest opening. 3:15
  4. Face-down back lift: blanket under the belly if needed, shoulders away from the ears, lift the nose and breastbone. 5:19
  5. Airplane arms: arms wide, lift the nose, breastbone and arms; then fingertips behind the ears, head not hanging. 6:50
  6. Stand rooted and lift tall, then loop a belt around the upper back and over the shoulders, ends crossed behind. 8:01
  7. Belt pull: draw the ends gently down and slightly forward so the shoulders ease down and back; pull moderately. 9:10
  8. Ease off the belt and keep the shoulder blades held in place so the shoulders stay down and the neck long. 10:16
  9. Neck curve: fingers on the back of the neck, find the middle between chin down and looking up; chin and gaze level. 10:58

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Set up the head first: pad under it if the chin tips up, a small roll under the neck if the curve is flat
  • Lift only the nose and breastbone a few inches, shoulders away from the ears
  • Standing, keep chin and gaze level rather than pulling the chin back hard

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadarm-out chest opener, face-down arm lifts
  • Upper back takes loadchest opener over a roll, face-down chest lifts
  • Neck moveshead set-up on the roll, neck curve check
  • Lower back movesface-down lifts over a folded blanket
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Long roll for stiff or sore necks; padding under head, arms or belly

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by YogaUOnline; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety