When I visited the Bhoganandiswara Temple in Karnataka, India, I found myself awed – not by its carvings or size, but by the strength beneath. Built over a millennium ago in the Nolambavadi style and later shaped by the Cholas, this temple stands solid even after centuries of time.
It wasn’t just its beauty that stayed with me – it was its foundation. Inspired, I realized our body’s true power is rooted deep, in the spine.
Where Discomfort Begins
Have you ever felt that nagging tightness between your shoulder blades? That stiffness at the back of your neck after an afternoon at the desk? These are subtle whispers from your body, asking for care.
When your upper back and shoulders are tight, your whole posture shifts – and that strain often travels down to the lower back.
Start with Awareness
Imagine beginning your day with this gentle invitation:
Feet grounded, shoulders rolled down, chest open
Eyes softly closed, attention drawn inward
A few deep breaths, gently scanning your spine, shoulders, and hips
A quiet OM to center your intention
Just a few minutes of presence can soften chronic tension and reawaken mind-body awareness.
Gentle Movement That Makes a Difference
When you move with intention, your body responds.
Arm stretches and interlocks help realign posture
Shoulder rotations build range of motion and reduce stiffness
Belt-assisted movements retrain your rotator cuff and shoulder stability
Lateral stretches and gentle twists nourish the spine and fascia
Every movement becomes a dialogue—with breath, balance, and inner awareness.
Practice Now: A Full Guided Class
🎥 Ready to try this at home?
You can follow the complete sequence in my YouTube class:
Yoga for Upper Back: Release Stress & Feel Renewed
This 30-minute session walks you through shoulder and upper back stretches, breath-centered movement, and deep relaxation — a perfect introduction to spinal mobility and posture repair.
Why It Works
According to multiple studies, targeted yoga practices:
Reduce lower back pain more effectively than medication or bed rest
Improve posture and proprioception
Enhance breath capacity and nervous system regulation
Help retrain core stabilizers and realign the spine over time
When we integrate modern biomechanics with ancient movement wisdom, we unlock deeper healing — without force.
Foundation First
Just like that ancient temple, your spine holds everything together. Treat it with the care it deserves.
✨ Create space in your day to:
Move with awareness
Breathe with intention
Strengthen your inner support system
Even 10 minutes a day can realign your posture and relieve chronic tension — naturally and sustainably.
Final Reflection
“When the spine is steady, the mind is steady.”
— Hatha Yoga Pradipika
Strength doesn’t mean rigidity. It means resilience. With the right tools and a consistent practice, your spine can support you with ease, clarity, and vitality for years to come.
Be kind to your foundation.
And let your breath lead the way.
✨ Upcoming Workshop
Join me for a 2-part online series:
Support and Strengthen Your Back
🗓 August 23rd, and 24th
🕥 10:00 AM EST (Lifetime access included)
Learn science-backed yoga tools to restore spinal health, improve posture, and move with more ease — from the comfort of your home.
https://wellnesssutra.podia.com/yoga-to-strengthen-your-back
Namaste,
— Sugandha Singhal
