12min Yoga: Back & Shoulders

Today we're focusing on Yin Yoga to stretch and open up the low back. I'll guide you through various poses and movements designed to create spaciousness and flexibility in your lower back area. It's important to use props like bolsters, pillows, and blocks to support your body and deepen the stretches. Throughout our session, I'll share insights on body awareness, mindfulness, and connecting with the elements. I'll also touch on my artistic endeavors, including my paintings, music, and platforms like OnlyFans and Patreon. --------------- PLAY BY PLAY: Introduction: Welcome! I'm Cha Wilde, an artist and yoga teacher. Today’s class will focus on Yin Yoga poses held for extended periods to bring spaciousness to the low back. Props are essential, so feel free to use bolsters, pillows, and blocks to modify the poses based on your flexibility. 00:03:41 -- Supported Bridge Pose We'll start with a supported bridge pose. Place a bolster or prop under your hips and relax into the pose. Focus on your breathing and allow the weight of your body to sink into the floor. 00:10:26 -- Reclined Poses and Hip Openers Next, we'll move into various reclined poses, like the figure four stretch and happy baby pose. These target the hips and low back. Tight hips and hamstrings often cause back tension, so move slowly and mindfully. 00:28:21 -- Sphinx Pose and Backbends Now, transition into sphinx pose, a gentle backbend. Use props if needed. Breathe deeply and focus on a single point to enhance your presence and awareness. 00:41:38 -- Butterfly Pose and Twists We'll continue with butterfly pose, stretching the low back and spine. Incorporate gentle twists to release tension in the torso. Listen to your body and stay in poses that feel therapeutic. 00:47:34 -- Savasana and Closing Finally, we'll end with savasana, a relaxation pose. I'll guide you through breathing exercises and a body scan. Connect with the elements around you and reflect on mindfulness and self-awareness. --- Support this podcast: https://podcasters.spotify.com/pod/show/chawilde/support