Breathe And Twist - Recovery Solution 7

This session is part of The Recovery Solution, a structured, course-like series for burnout and chronic stress recovery. Please find the previous tracks at "The Recovery Solution," under the "Playlists" tab.

In this short yoga practice, we combine slow breathing with gentle movements that create space in the side body and upper back, areas that often become tight during chronic stress and can restrict natural breathing.

By creating space in the muscles around the rib cage, we support a more three-dimensional breath, allowing the belly, side ribs, and back body to expand more freely.

Coordinating breath and movement helps the body soften, improves mobility in the spine, and makes breathing feel more natural and less effortful.

Transcript

Hi, My name is Inge, And this session is part of The Recovery Solution, An integrated plan for burnout and chronic stress recovery. In the previous session, We talked about how breathing works in the body and how the diaphragm moves like a dome-shaped parachute or jellyfish inside the ribcage. When we inhale, That dome gently moves downward. And when it moves down, The belly softens outward and the side ribs widen slightly. In this practice, We'll explore a few gentle movements that create more space for that movement to happen with time. You do not need to stretch deeply. Just move slowly and let the breath guide you. You may want to sit on a cushion or a folded blanket so the spine can be comfortable and upright. Are you ready? This pose is called Janur Sirsasana D, If you wish to look it up later. Sit on both sitz bones. Extend your right leg out to the side. Let it be long. Bring the left foot toward the inner thigh, Bending into the left knee. Then roll onto your left shin, Pushing your hips a little forward, So you can move the foot almost under your pelvis before you sit down again. This movement helps you to pull the heel as close to the inner thigh as you can. Okay. Sit tall. Inhale through the nose. Reach the left arm up towards the ceiling. Look at that hand. Breathe into the left flank. Let the belly soften outward with each inhale. As you exhale, Slowly side bend toward the right toe. Don't dip. Keep length in your left flank. Let this stretch move through the side body and the lats, The large muscles that often restrict breathing when they are tight. The trick is not to put any pressure but really extend your fingers, Maybe even more towards the ceiling than towards your toes. And with each inhale, Really breathe and relax in the left flank. Look a little bit up and over your left shoulder with each inhale to open the shoulder and let the chest raise up and a bit to the back. With every exhale, You stretch yourself towards the right. It is important to keep openness here, Much more important than it is to reach your foot. Stay here for three more slow breaths. Inhale. Allow the belly and the side ribs to expand. Exhale. Stretch with softness. Slowly return to center. Switch sides. Extend the left leg out, Right foot in, Right knee bend. Inhale. Right arm leads up. Feel the ribs gently shift. Open and look at your right palm so you open the side ribs. You twist them open. Exhale into a soft side bend towards your left toes. Feel the expansion of the right flank on the inhale. Allow the breath to move in to the side ribs and the back of the ribcage. With every inhale, Slightly look up towards your thumb and slightly to the back to keep opening your flank with every inhale. So create that rotation. And then every exhale, Gently lean towards the left, Towards that left toe, Towards that left leg that is pushing out to the side. Let the breath move your upper body, Creating length and relaxation. And if you notice that there is a part of you trying really hard right now, Just acknowledge that part. Thank it for all the work that it's doing for you. And then ask it to sit aside and give you some space to just breathe and be with your body. Moving on to the next pose. This pose is called Marchyasana C if you wish to look it up later. Bring both legs comfortably in front of you. Extend the left, Bend the right and pull it towards your chest. Sit tall, Push your belly button towards your thigh, Roll the shoulders onto the back, Press the chest forward and up, Chin is gently tucked. Inhale, Lengthen through the spine. Exhale, Gently rotate upper body to the right, Wrap your left arm around your bended knee. Place your right hand behind you, Flat or at fingertips, Relax your shoulders. Let the twist be soft, Focus on your breathing. Draw the navel to the spine to feel core support here on your exhale, Always twisting from your upper back. Relax the neck, Relax the shoulders. Imagine the breath expanding the back of the ribs, Creating a little space between the shoulder blades. Breathe into the back body, Into the right side ribs and with every exhale, Pull navel to spine to twist a little bit deeper. Remember not to use force, Let your body adjust and use your breath as the guide. Three more slow breaths here. Switching sides, Both legs long in front of you. Extend the right, Bend the left, Pull it towards the chest. Sit tall, Push the sits bones down into the floor. Let the vertebrae stack. Pull your belly towards your thigh. Press your chest forward, Roll shoulders to the back, Let the crown of the head move towards the ceiling, Gently tuck your chin. Inhale, Lengthen. Exhale, Gently rotate to the left, Wrap right arm around, Bend at knee, Place left hand behind you. Being soft at first, Let the breath guide you. Exhaling, Draw navel to spine to feel the core supported here, Twisting from your upper back. Relax your shoulders. Imagine the breath expanding the back of the ribs, Creating space between the shoulders. Breathe into the back body and the left side ribs. Relax your face. Relax your gaze. Each exhale, Gently drawing navel to spine and softly deepening your twist. Let your breath be your guide. Three more. And slowly return. Thank you for practicing today. Our next and final movement session will focus on opening the chest and shoulders. I look forward to seeing you again.