Yoga Routine for Upper and Mid Back Strength

This yoga routine is to help you strengthen the mid and upper back. I use 3 variations of the locust pose / salabhasana for this sequence (I will upload a photo in the poses section soon!). Important is, when you follow this video and my instructions, that you focus on the muscles you’re looking to strengthen, feel them. Also make sure you’re not contracting more muscles than necessary…, like in your face, keep smiling :) and have fun.

The poses I demonstrate in this sequence are:

  • cat pose / marjaryasana
  • cow pose / bitilasana
  • downward facing dog pose / adho mukha svanasana
  • plank pose
  • locust pose / salabhasana
  • child pose / balasana

Esther.

What Next?
Also it is a good idea to keep the upper back loose and open when you work on strengthening, this video shows you to Mobilize the Upper and Mid Back.

Two other videos to keep the lower back flexible and healthy are Yoga Exercise for Stiff Lower Back and also Lower Back Pain Yoga Routine


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6 Comments

  • I have start with yoga for some months ago, and this videos is really good! they have helped me so much and I think it is verry funny too! tankyou so much!

    Comment by helena Apr 08, 09, 2:41 pm

  • Esther this video really helped me today, my back feels better, Thank you very much and best regards
    I´m going to continue doing this sequence every day :)

    Comment by Angela Gomez Sep 23, 09, 3:26 am

  • Hi Esther,

    I love all your videos.They have helped me tremendously in my own practise.The new videos(Abs,thighs and buttocks)is fabulous.I would like something for “painful kness and ankles’.My knees feel painful when i am doping any kneeling poses.I am avoiding them but i want to strenghten my knees and ankles,so that my stading poses feel great.Thank you again and hope to see some more new Abs,core,knees vidoes:-)

    Comment by Karishma Feb 14, 10, 9:28 am

  • Hi Esther,
    Thought I would give you encouragement. Lots of work to film and add to blog. I really appreciate it!

    Manuela
    USA

    Comment by Manuela May 26, 10, 6:54 pm

  • I started doing the mobilize your back and have added this video before hand. I have a lot of problems with my upper back and this is really helping strengthen the problem areas, plus the yoga poses are just lovely.

    Hannaxxx

    Comment by Hanna Jun 04, 10, 12:22 pm

  • I thank you for this video. I needed to increase my back strength so adding these few moves in to my normal routine will be easy.
    I also wanted to thank you for the organization of your site it was easy to find this.

    Comment by Dani Aug 29, 10, 6:33 pm



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adho mukha svanasana baddha konasana balasana Bhujangasana butterfly pose child pose Cobra pose downward facing dog pose extended side angle pose hatha yoga locust pose mountain pose plank pose reclining big toe pose setu bandha sarvangasana standing forward bend supta padangustasana tadasana triangle pose uttanasana utthita parsvakonasana utthita trikonasana virabhadrasana II warrior I warrior II

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