Yoga for Back Pain Rehab, Gentle Spine Strengthening Yoga Classes 12min

Hello! My name is Cha Wilde, join me as I guide you through a yoga session designed to enhance your mind-body connection. We'll move through various poses and breathing exercises, focusing on alignment, strength, and relaxation. 00:00:25 -- Introduction and Cat-Cow Poses We begin with cat-cow poses on our hands and knees, alternating between arching the spine (cow pose) and rounding the spine (cat pose). 00:01:21 -- Leg Lifts and Pulses Next, we lift one leg at a time, pointing the toes and pulsing the leg up to engage the glute muscles. Then, we bring the knee towards the nose, rounding the spine for a deeper stretch. 00:02:10 -- Heart-Melting Pose I guide you into a heart-melting pose (anahata sana), where we melt our hearts towards the floor while keeping our hips up. Focus on your breath and relax your jaw in this deep stretch. 00:03:28 -- Sphinx Pose and Hip Movements We move into sphinx pose, lying on our bellies with elbows on the floor. Shimmy your hips side to side, massaging the low belly and hip points on the floor for a soothing release. 00:05:56 -- Dolphin Pose and Arm Balances Transition into dolphin pose, similar to downward dog but with forearms on the floor. Focus your gaze on a single spot and breathe through the intensity of the pose, strengthening your arms and shoulders. 00:06:54 -- Relaxation and Gratitude Finally, we relax into a surrender pose, tuning into our feelings. Practice curiosity and gratitude towards the parts of yourself communicating through these feelings, embracing a moment of peace and connection.