UPPER LOWER BACK VINYASA YOGA CLASS

A CLASS DEDICATED TO STRENGTHENING THE BACK MUSCLES WHILE STILL WORKING ON CORE, UPPER BODY STRENGTHENING AND LEGS STRENGTHING.
After the strength building sequence for the back I am including backbends which is a natural progression  after strengthening the back.

After I was done with the class I did feel a slight soreness in the upper back muscles which means it was gently strengthening.

In order to do proper backbends its always great to strengthen both the lower and upper back so that we can perform them while maintaining proper alignment.



Most of us have back pain and back muscle weakness combined with stiffness. Building a strong back is directly related to having a strong core. A lot of women have weakness in the upper back which can lead to poor posture and back and shoulder and neck pain.
So  it's a great idea to focus on stabilizing and strengthening and stretching the back.




 One of the exercises included is chair pose back flies:
Feet hip width apart. Knees pushing back. Hips back.
Starting position: chair pose. Forearms together in front of chest.
Natural curve in the lower back.

 Ending position: open the arms out at aligning the forearm with the torso. Keeping a 90˚ angle between the upper arm and forearm. Tucking the shoulder bladed into the upper back.

EXERCISE TWO:

STARTING POSITION: arms ahead of us. Palms of the hands down. Back wide. Shoulder blades down. Shoulders down.

Finishing position: Bringing the elbows bent at 90 degrees in the same plane with your body.  Tucking the shoulder blades into the back.  shoulders down. At the top of the rep flex your upper back muscles.
NAMASTE