Yin Yoga for Upper Back Knots – Upper Body Tension Relief {30 min}

Get rid of upper back knots with this 30 min yin yoga class
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Hi Yogis, this week’s Yin Yoga class was inspired by own upper back issues. For a few weeks I was suffering from a horrible knot in my upper back and although Yin Yoga didn’t completely fix it, certain poses provided a lot of relief!

This is a short practice that I’m hoping will also provide relief to others also suffering from tightness, tention and knots in the upper back. Have a block close by and let’s get started 🙂

What is Yin Yoga? Yin yoga is often called the Yoga of the joints because unlike other styles of yoga, the emphasis is not on the muscles but on the deep connective tissue. Connective tissue is made up of fascia, ligaments and tendons which surround and form your joints. Yin yoga improves the range of motion in your joints and also strengthens them. The results and benefits are more flexibility and greater range of motion and also more stability within your joints. Although your muscles will also be stretched, that is not the focus of the practice. It is best to practice yin yoga while your muscles are cold and NOT warmed up, even if that sounds counter intuitive. The reason we do this is so that we can send the “stress” and the “Stretch” to the connective tissues. If the muscles are warm they will steal the focus away from the joints.

There are 3 principles of Yin Yoga.
1. Find your edge
2. Be still
3. Hold the pose

Find your edge means respecting your body’s limits and not pushing too far and risking injury. Pull back a little bit and as you hold the pose you will be able to go deeper into it without pushing too far or hurting yourself.

Being still means that once you are in the pose it is important to completely relax your muscles so the benefits can get into the connective tissues and joints. Try not to fidget or move or distract yourself, this is a meditative practice. Breathe deeply in and out through the nose.

Holding the pose means that in Yin Yoga a pose can be held for 1-10 minutes depending on the pose performed and on the comfort level of the student. I usually teach poses held for around 4-5 minutes. Learn to surrender and keep a timer close by if needed.

Use as many props as needed in Yin Yoga! Blocks, bolsters and straps are all great ways to support your body to make sure you are respecting your edge and not going too far.

For more Yin Yoga, try my FREE 7 Day Immersion: http://bit.ly/yinimmersion

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40 thoughts on “Yin Yoga for Upper Back Knots – Upper Body Tension Relief {30 min}

  1. A big part of my work is funded by my students – by you – to keep most of my offerings such as my youtube yoga classes and digital downloads free for all to enjoy. If you like what you see each week, if you enjoy my Yin and Vinyasa Yoga classes and benefit from the work I LOVE doing, consider making a small contribution. Thank you for supporting FREE YOGA ONLINE! <3 http://bit.ly/21fWt2B

  2. WOOOOW, did I need this! Sore, tense upper & middle back muscles from tabata & plank/core workouts plus HIIT lower body, & this completely released a week's worth of serious soreness. Your videos are either the perfect challenge, or so effective at relieving soreness like this one. Thanks for another wonderful video Kassandra!

  3. Subscribed and contributing as I am so grateful for your classes offered on your channel. Love your gentle presence and helpful comments.
    Newly retired and feeling so much benefit physically and mentally. Namaste

  4. Thank you very much Kassandra. I had been suffering with back pain and shoulder pain since very long time.. watching you I have started doing yin yoga steps and it has helped a lot. 90% pain is vanished. The way you explain the moves and its effect is thoroughly useful.

  5. It would be awesome if you could make a video for people who have upper back pain from fibromyalgia. This routine doesn't really do anything for that kind of pain. That would require a much deeper, way more hardcore gentle stretch. Like… sometimes when I'm having a fibro flare, I feel like I can't stretch "enough" like it's not possible. I nearly hurt myself trying to pull hard on those muscles to get the pain to stop.

  6. Thank you Kassandra, today was the first time I tried one of your videos! It was just what my neck and shoulders needed; your instruction and demonstrations were excellent and you have a wonderfully soothing voice! Namaste 🙏

  7. I am currently in treatment with radiation and chemo and have found my neck and shoulders very tight and painful. I found your yin yoga extremely helpful with releasing the fascia and will continue watching your channelThank you, Julie NYC

  8. Kassandra,

    Thank you for this. Just a few questions. A sore body (arms,back,neck) is common after the first time of doing such yoga right? Also, the actual pain in my back has kind of gone down, ill continue to do this routine for a couple weeks and post again, but so far (3 days), it feels quite good.

    Also, could you tell me if doing this daily is recommended?

  9. This class was pure bliss Kassandra. Just perfect. Thank you so so much! 🙂 I love your classes. Found you looking for yin but was so pleasantly surprised you also have vinyasa classes! Your explanations, your cues, your sequencing… love it. Keep the videos coming, they are mostly appreciated! Hugs from Hungary 🙂

  10. Thank you Kassandra. This video really helped me remove some knots in my back. I particularly like how long you make us do the poses. It gives the pose time to really work. I wish other yoga instructors would do the same!

  11. Thank you SO MUCH. I work on a computer all day and the pain in my upper back was terrible. It hurt during the child pose but then released when I thread the needle. You're a life saver!!

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