Five yoga poses for greater upper back flexibility

Yoga has asanas or postures for improving flexibility in all 640-plus muscles in the body, as well as to strengthen them. Here are five yoga asanas that can help improve flexibility in your upper back: Sphinx pose: Come on all fours, making sure your palms are under your shoulders and your knees are in line with your hips Now, rest your elbows on the mat in such a way that your arms form an “L”. Look straight ahead Hold this position for five to six breaths Come back to starting position Repeat three to five times Seated forward bend pose: Sit on the mat with your legs extended Breathe in and lift your arms overhead Breathe out and bend forward till your stomach is resting on your thighs Try to hold the big toes on your feet. With every breath, try to go deeper into the stretch Breathe out and come back to the starting position Do three repetitions Upward plank pose: Sit on the mat with your legs in front of you. An easier option is to place your elbows on the mat - your legs should be straight and the body in one line from head to toe Check that your body is in a straight line and gently tilt your head back - take care to avoid any jerky movement in this pose Hold this position for 30-50 seconds To return to the starting position, gently lift your head so it is in line with the body, lower the buttocks on to the mat, take the weight off your arms and sit up straight Half lord of the fishes pose: Sit with your legs straight in front of you Gently bend your knees Now, drop your right knee on the floor and bring your right foot close to the left hip Twist your waist and place your right elbow against the outer part of your left knee Use the right elbow to push against the left knee and twist more Turn your head to look back Come back to the starting position Repeat on the other side Do three repetitions on each side Camel pose: On the mat, stand on your knees with your thighs slightly apart Curl your toes, so they can give you more support later on in the pose Place your palms on your back, with the fingers pointing down Suck your belly button in, raise your chest and bend backwards - use your hands for support.