Yoga for the Thoracic Spine

The thoracic spine is your upper back.  This is the backbone of the heart and lungs.  This part of the back doesn't get as much attention as the neck (cervical spine) and lower back (lumbar spine) but maintaining health of the upper back is critical for the health of the neck and lower back!  Yoga postures that work the upper back include:

Rabbit Pose for Spinal Flexion

It's like a static somersault.  You may reach the "ears" up or stretch the hands to the heels.

Standing Backbend for Spinal Extension

Support the bending with activated abs and glutes.  Hold the posture for 8-12 breaths.

Gate Pose for Lateral Flexion and Extension

Complete the stretches on the opposite side.

Scorpion Variation for Spinal Rotation

Again, work both sides.  The rotation is in the upper back.  You may not roll the foot of the top leg to the ground behind you?

You can work the spine SEVEN ways:
extension (backbending), flexion (rounding) -- think COW 🐮and CAT🐱
lateral left, lateral right
twist left, twist right
and vertical extension (elongation)

Tomorrow we'll work the lumbar spine at Cedar Grove Yoga!  Create a HEALTHIER back as we get BACK-TO-SCHOOL routines up and running this fall. 🎒