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Level 2/3
60 min

Upper Back & Shoulder Flow

Vinyasa Flow | By Dice Iida-Klein on Jul 25 2012
This flow is all about the upper back and shoulders. Drawing the shoulder blades down the back and pressing the bottom tips of shoulder blades in towards the heart is the general theme of the practice. Using arm variations like garudasana (eagle), gomukhasana (cow face) and hands behind the back, we open the front, side and back of the shoulders. Enjoy yogis!


This flow is all about the upper back and shoulders. Drawing the shoulder blades down the back and pressing the bottom tips of shoulder blades in towards the heart is the general theme of the practice. Using arm variations like garudasana (eagle), gomukhasana (cow face) and hands behind the back, we open the front, side and back of the shoulders. Enjoy yogis!


  • Celine Stephanie Pozzi     Nov 27th, 2014
    Thank you, everytime this flow gives me an amazing inner strength. Hello from Italy.
  • Vindhya Veerula     Nov 2nd, 2014
    my shoulders feel RADIANT! :) thank you always :)
  • Ellen Horovitz      Aug 22nd, 2013
    Hi Dice- thank you -what a great class ... any suggestions for getting my hands together (behind my back) without the belt? I have been working on that for over 5 years and still limping along with the belt. My husband thinks it is because my back is too muscular; I am convinced it is my old rotator cuff injury that (thankfully) led me to yoga . And based on your muscles, I know that's not it. so any tips would be appreciated;-)
    As always, thank you again for all your help- PS LOVING handstand now ..
    • Dice Iida-Klein     Sep 23rd, 2013
      Hey Ellen! Glad you enjoyed the class. A tight upper back is possible...but I also think it's more common to have tight pects and delts. Try more passive heart openers like block under the shoulder blades/thoracic spine and one under the head. Be in heart opener for 5-15min per day. Let me know if that helps :)
  • Missy Petty     May 30th, 2013
    First time to take one of your classes. That. was awesome.
    • Dice Iida-Klein     Jun 4th, 2013
      Glad you enjoyed this practice Missy! Come on back for more :)
  • Aria Shahram     May 24th, 2013
    I'm very thankful
    • Dice Iida-Klein     May 25th, 2013
      Thanks for practicing Aria :)
  • Brigida Sanchez     Apr 27th, 2013
    Greatness! I love your classes...But about a quarter of the way through they always become a Yoga/Swimming Class. :) Haha! Thank you, I always have so much fun.
    • Dice Iida-Klein     May 25th, 2013
      Ha! You're welcome. So happy you enjoyed the practice Brigida. A little sweat is a never a bad thing. Detox Rox :)
  • Kacey Neckowitz     Apr 25th, 2013
    I <3 your classes all the way in VA! Thanks for challenging me...
    • Dice Iida-Klein     May 25th, 2013
      You're welcome Kacey! Thanx for practicing with me :) Keep on practicing my fellow yogi.
  • jessica horn     Apr 23rd, 2013
    Really lovely sequencing and great instructions, thank you x
    • Dice Iida-Klein     Apr 24th, 2013
      You're welcome Jessica. Glad I could be of service :)
  • Mia Mironov     Apr 22nd, 2013
    • Dice Iida-Klein     Apr 24th, 2013
      Namaste Mia ;)
  • julio cesar gomes     Apr 21st, 2013
    Thanks Dice, very enjoyable class. From another brazilian here!!!
    • Dice Iida-Klein     Apr 24th, 2013
      You're welcome Julio! Big hello to Brazil from California ;)
  • Andreia Torres     Apr 19th, 2013
    Getting courageous. Who would thought? Thank you from Brazil, Dice!
    • Dice Iida-Klein     Apr 24th, 2013
      You're already courageous. You're just beginning to put it to good use :) You're welcome from California Andreia!
  • Laura Verheyen     Apr 19th, 2013
    thank you, thank you! your cues are perfect for me. i feel so strong coming away from your classes. namaste
    • Dice Iida-Klein     Apr 24th, 2013
      You're welcome Laura! Glad I could be of service to you and your practice :)
  • Maria Walsh     Apr 19th, 2013
    Great classes as normal. Can u explain why not just this class but others pause repetively? Is this what they call streaming and if so can u email me as we'll some ideas on how to control that thx
    Maria Walsh from Barbados
    • Dice Iida-Klein     Apr 24th, 2013
      Hey Maria! I hope the advice from the GLO staff helped you out :)
    • YogaGlo     Apr 19th, 2013
      Hi Maria, we are sending you some troubleshooting tips via email to help with video streaming.
      • Corn Silk     Apr 30th, 2013
        My streaming also stops and I have to reload the class. Help!
        • YogaGlo     Apr 30th, 2013
          Hi Corn, we are sending you some video streaming tips as well.
  • Tasja Fox     Feb 10th, 2013
    always enjoying your classes. thank you

    • Dice Iida-Klein     Feb 22nd, 2013
      You're welcome Tasja!
  • Karen DiGenova     Feb 7th, 2013
    Awesome class! My computer shoulders needed this. Namaste!
    • Dice Iida-Klein     Feb 22nd, 2013
      Namaste! Glad I could help those computer shoulders :)
  • Nadia Rqm     Dec 5th, 2012
    great class dice! love the less intense options you hand out to us dying yogis. Love the dolphin to chaturanga flow. and all the 'abstract' backbends in the lunges.
  • Claire Litton     Sep 21st, 2012
    really great, exactly what i needed for my computer-hunched shoulders. i feel more unwound and so happy.
  • Bonnie Platt     Aug 29th, 2012
    Dice, i get u! You make sense of EVERYTHING!!
    • Andreia Torres     Apr 19th, 2013
      Totally agree!
  • Natasha Singh     Aug 17th, 2012
    Awesome...thank you for teaching :)
  • Omri Navot     Aug 16th, 2012
    Hi Dice,
    I love your classes. You've helped me find a challenging and fulfilling practice. Thank you. One important question though: How do I pronounce your name? Is it dice like a casino or dice like in Spanish class?
  • Rachelle Bevilacqua     Aug 7th, 2012
    You ROCK Dice Iida-Klein!! Kicked my ass!! AND...I've been "virtually" practicing with you for some time and I'm getting handstand a few seconds!! whoooo hoooooo!!! LOve you!
  • Sarah Hon     Aug 6th, 2012
    Lots of fun, as always. Thanks Dice!
  • Oven Kiley     Aug 5th, 2012
    This is the 4th time I am taking this class, perfect for anyone that is cross training.

    Request for you Dice; Can you please teach a 'jock" class , for anyone that is lifting weights, run and bike.

    This class is the perfect addition to any one that is doing triathlon. Thanks Dice for all your fantastic classes, they really make a huge difference in my training, physically and mentally.
  • Patti Boug     Aug 2nd, 2012
    I am having trouble with feed. It was playing but now seems stuck!
    • YogaGlo     Aug 2nd, 2012
      Patti - we just emailed you some tips to help with the streaming.
  • Paola Ruocco     Aug 1st, 2012
    This class was great but was interrupted every 20 seconds w/poor feed. Will try again another time.
    • YogaGlo     Aug 1st, 2012
      Paola - we just emailed you some tips to help with the streaming.
  • Sayaka Kubo     Jul 31st, 2012
    Awesome, awesome, awesome class! What precise easy-to-understand instructions! I was dripping with sweat and thoroughly enjoyed the class. Thank you, Dice!
  • Andressa Nóbrega     Jul 30th, 2012
    Wonderful class. Good for body, mind and heart. I'm a beginner, found it challenging, but it's very worth it! Namaste.
  • Anne M     Jul 26th, 2012
    Love, love, love this class. The instruction and energy was great as usual. I love this class in particulat because it was challenging ,strengthwise, but the poses were not too tricky. Thank you!
  • Mahala Helf     Jul 26th, 2012
  • Ginny Colarusso     Jul 26th, 2012
    Great class, Dice! You are like a great ball of energy! I love bringing your creative and fun practice to my students.
  • Leslie Kersha     Jul 26th, 2012
    Big thanks to you for this class, Dice. I always appreciate your creativity, sequencing, cueing, and laid back vibe. You inspire me! Namaste'
  • Autumn Jordan     Jul 26th, 2012
    Amazing practice Dice! Your classes always make me work hard and break a sweat. I was confused though with the dolphin to chudarunga sequence though.... I guess that's the only downside from not actually being in the class. But anyways, thank you so much Dice and I look forward to seeing your other classes! :)
  • Jeanette Darbyshire     Jul 26th, 2012
    Fabulous sequencing! Thanks so much.
  • Chris Wain     Jul 26th, 2012
    Wow Dice! You are the most bad-ass teacher on here. I felt like I was doing cross-training at one point. Feeling the fire! Namaste.
  • Rebeca Hernandez     Jul 26th, 2012
    Thank you Dice!! Just loved the class, excellent teaching!
  • Danijela Schenker     Jul 25th, 2012
    This was again very challenging but great class. Enjoyed it a lot Thank you very much keep going ...
  • Elaine Vazquez     Jul 25th, 2012
    You are such a gifted teacher. I can spend a whole hour barely breaking a sweat with some of the other instructors, but your ability to fully engage every muscle of the body into harmony and completely merge the mind with the body in a way that brings quiet peace to the mind is unparalleled. A delicious and joyful challenge (I cannot help but smile the whole time in joy!) as always. Thank you.
  • Adriana Hoyos     Jul 25th, 2012
    Enjoyed the practice very much. Very good teacher!
  • Huda Mussa     Jul 25th, 2012
    Thanks for such an excellent class. Proper balance of vinyasas and holdings. Your teaching is getting better by the day.