Breathing Space Into The Body - Recovery Solution 8

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.

This short yoga practice combines gentle spinal movements and chest-opening stretches to help the diaphragm move more freely. Coordinating breath and movement allows the belly and side ribs to expand naturally. The poses in this practice are Seated Cat–Cow (Upavistha Marjaryasana–Bitilasana) and Reclined Butterfly (Supta Baddha Konasana), if you wish to look up visuals.

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 practice, We created space along the sides of the body to support breathing. In this practice, We'll bring gentle movement to the spine and chest, And then finish with a position that allows the breath to settle naturally. For the second part of this practice, You need a yoga bolster or two large pillows and a couch, Bed, Or comfortable mat. Move slowly and let the breath guide the movement. Are you ready? Let's begin. We'll start with a seated cat-cow position. You can either sit cross-legged, Comfortably, Or in hero's pose, Which means you are with bended knees, Sitting on your shins in the front of your foot, Your sitz bones landing on your heels. To make you feel more comfortable, You can also move the heels slightly apart and sit your sitz bones on a cushion so you're slightly elevated. All right, Are you ready? In this seated cat-cow position, I want your awareness to be in the upper back and shoulder area. I will give some more cues, But keep the majority of awareness at the movement there. Come into your comfortable seated position. Palms of the hands relaxed on the legs. As you inhale, Gently shift the chest forward and allow the upper spine to arch slightly, Pulling your shoulder blades towards each other and down. As you exhale, Slowly around the upper spine, Let the shoulder blades move towards the sides and allow your neck to follow the shape of your spine, Gently tucking the chin. Inhale, Push the chest forward, Arch the spine, Pull the shoulders towards each other and down. Exhale, Round the back, Push the shoulders to the sides, Draw navel to spine. Inhale, Chest, Arch, Breathe into your side ribs, Soften the belly. Exhale, Round, Push shoulders, Tuck the chin, Pull the navel in. Inhale, Chest, Arch, Shoulders, Allow an arch in the neck, Look up. Exhale, Round, Push shoulders, Tuck the chin, Pull the navel in. Now feel the movement as a whole and relax into it, Letting the body open on the inhale and close on the exhale. Let it flow. Open and close. Take your time to notice all those things. Imagine a parachute or a jellyfish to the diaphragm moving with this movement. Notice how it goes down into the sides on the inhale and up and rounding into the chest. On the exhale, Visualize it as you create space through movement. Feel it and let it move. Let the movement and the breath be as long, As relaxed, And aware as you can without forcing it. Just be present. Be your breath. Be your movement. Now place a yoga bolster lengthwise or two pillows stacked behind you and slowly lie down on your back. You want the support to be in the mid and upper back, And your head to rest comfortably on the end of the bolster, A blanket or a second pillow. Let palms of the hands face up. Relax your shoulders over the bolster, Arms to the sides. The more you reach your arms in a T or Y shape, The more you stretch your chest. Up to you what feels comfortable. This pose is called reclined butterfly if you wish to look it up later. Bring the soles of the feet together and let the knees fall open to the sides. If it feels better, Place cushions or blocks under the knees. Place one hand on the belly and one hand on the lower side ribs. Let your elbows rest on the surface beneath you. Return to slow breathing. As you inhale, Imagine the parachute expanding. Allow your belly to rise, Allow your side ribs to widen. And on the exhale, Let the parachute relax upward. The belly and the ribs soften. Nothing to fix, Just breathing. Feel a slow and steady movement like a wave. Feel all of the sensations at once. Expanding. Releasing. Lifting. Sinking. Stay here for a few slow breaths. Controlling nothing. Feeling everything. Notice where the breath feels different than when you began. And please be aware that there is nothing you need to achieve. Your body already knows how to breathe. Often, It just needs us to step out of the way. It needs space from the parts of us that are constantly trying to manage everything. If you've been dealing with chronic stress, Practices like this can help remind your system that movement and rest can coexist and that breathing doesn't have to be forced. When you're ready, Gently bring your knees together, Use your hands, Roll to one side, And slowly come back up. To seated. Take a moment before moving on with your day. And remember, Small, Consistent moments of support like this can make a meaningful difference over time. I'm looking forward to our last session together.