A Human Web
Join

Yoga flows

Yoga for opening the chest: a 25-minute class for the chest, shoulders and upper back

A 25-minute yoga class that opens the front of your chest and shoulders and moves your upper back, then strengthens the muscles between your shoulder blades, and ends lying over a support. Chest stretches feel good and keep your shoulders moving, but stretching on its own hasn't been shown to change posture; the back lifts are the part that changed posture, a little, in trials. Keep your neck long in every backbend, and stop if you feel dizzy or tingly. Chest pain needs checking, not stretching: call 999 for chest pain that is sudden, feels tight or spreads.

25 minBeginner14 movesWall, firm cushionBack · Abs · Chest · Shoulders · Glutes · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSitting tall; in for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoArms float up as you breathe in, only as high as is comfortableHarder: Slow breathing (6 breaths a minute)

Upper back (about 5 minutes)

  1. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoLet your chest lift between your arms in the archHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thread the needle (Parivrtta Balasana)About 5 slow breaths each side
    Beginner · Back, Shoulders · 3D demoRest your shoulder and the side of your head down; ease off if your neck complainsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 slow openings each side, with a 2 s pause
    Beginner · Back, Chest, Shoulders · 3D demoA cushion under your head; the top arm opens only as far as is comfortableHarder: Thoracic rotation

Open the chest (about 5 minutes)

  1. Doorway chest opener2 holds of 30 s each side
    Beginner · Chest, Shoulders · 3D demoElbow at shoulder height; ease off for tingling or a pinch at the front of the shoulderEasier: Elbows backHarder: Fish pose (Matsyasana)
  2. Extended puppy pose (Uttana Shishosana)3 to 5 slow breaths
    Beginner · Shoulders, Back, Chest · 3D demoWalk your hands back if your lower back sags; keep it short with glaucomaEasier: Child's Pose (Balasana)Harder: Downward-facing dog (Adho Mukha Svanasana)
  3. Sphinx pose (Salamba Bhujangasana)2 holds of 3 to 5 breaths
    Beginner · Back, Abs, Chest · 3D demoOn your forearms, elbows under your shoulders; lengthen through the top of your headEasier: Cat-cowHarder: Cobra pose (Bhujangasana)

Strengthen the upper back (about 6 minutes)

  1. Low cobra (Bhujangasana)5 lifts, held 3 to 5 s
    Beginner · Back, Chest, Shoulders · 3D demoLift with your back, not your arms; rest your forehead on your hands between liftsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Cobra pose (Bhujangasana)
  2. Locust pose (Salabhasana)3 to 5 lifts, held 3 to 5 s
    Beginner · Back, Glutes, Hamstrings · 3D demoArms by your sides at first, then reaching forward; neck long, eyes downEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  3. Prone Y-T-W raises1 round of 5 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoLight; thumbs up, shoulders away from your earsEasier: Wall angelHarder: Bent-over reverse fly
  4. Wall angel8 slow reps
    Beginner · Back, Shoulders · 3D demoRibs soft; a small range is fineEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

Supported opening and rest (about 6 minutes)

  1. Supported bridge pose (Setu Bandha Sarvangasana)3 min
    Beginner · Hip flexors, Chest, Abs · 3D demoA block or firm cushion under the flat bone at the base of your spine; breathe slowly through your noseHarder: Glute bridge
  2. Reclining bound angle pose (Supta Baddha Konasana)3 min
    Beginner · Adductors, Chest · 3D demoA support under each thigh, arms out to the sides; prop your chest up if lying flat feels tightHarder: Wide-angle seated forward fold (Upavistha Konasana)

Tips

  • Stretch to a clear pull across the chest or the front of the shoulder, never pain; tingling or numbness into the arm means ease off or bring the arm lower.
  • Do the class 2 or 3 times a week; the back lifts count towards strength work on at least 2 days a week.
  • Keep the back of your neck long in sphinx, cobra and locust, and come out at once if you feel dizzy or your sight blurs.
  • Chest pain is never a stretching job: call 999 for chest pain that is sudden, feels tight or spreads, or comes with breathlessness, sweating or feeling sick. Our yoga for opening the chest guide lists the signs.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesStep

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

25 minBeginner10 movesWall

Questions people ask

How long does the yoga for opening the chest: a 25-minute class for the chest, shoulders and upper back take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.