Gentle Flow To Release Back, Hip And Shoulder Tension

This is a gentle, restorative yoga flow where we focus on releasing the tension you are holding in your back, hips and shoulders to help you create flexibility and calm your mind.

If stiffness, tightness, or the weight of stress has left your body feeling achy and your mind feeling restless, this slow, mindful practice is designed just for you. Through soft, unhurried movement and quiet moments of breath and stillness, you will be invited to soften, unwind, and feel more at ease in your body again.

No experience is needed - simply move at your own pace, breathe deeply, and allow yourself to come home to yourself. Return to this practice whenever you need to feel grounded and restored, and explore more slow, gentle flows here on Insight Timer to support your journey.

Transcript

Welcome to Yoga with Marie. This is a gentle yoga flow for the back, The hips, And the shoulders to release any tension and tightness and create flexibility. We'll begin in an upright seated position, Moving into circles, Allowing the breath to guide you. Moving forward on the inhale, Exhale back. Close down the eyes. And make this like a moving meditation. Allowing the breath to guide you. And the next time you come to center. Take the circles the opposite way. Use the breath. To bring. In the flexibility to the areas that are tight. Moving mindfully with the inhale and the exhale. The next time you come forward, Bring the head, The neck and the shoulders straight. Take a deep inhale. Exhale out of the mouth. And then inhale the hands high up to the sky. Stretching up. And then exhale over to one side into this side bend. Use the breath to open any areas that feel tight. Use the exhale to release the tension and the tightness. Inhale to center. Exhale over to the opposite side. Inhale back to center. And exhale to the first side again. Inhale back to center. And exhale to the opposite side. Inhale to center. And exhale twisting open to one side. Bringing one hand on the opposite knee and one hand behind you, Twisting open. Inhale, Back to center. Exhale to the opposite side. Inhale to center. Exhale, Twisting open to the first side. Inhale to center. Exhale, Twisting open to the opposite side. Inhale back to center. And exhale, Fold forward. Feel the stretch in the hips. The back and the shoulders. Relax into the breath. Inhale, Walking the hands back. Bring the head, The neck, And the shoulders straight. Coming over into tabletop. And moving into Cat-Cow, Move with your breath. And notice, Do you want to move quickly or slowly? Honor that. The eyes can be closed. And use the breath. To bring in that new energy of flexibility. And use the exhale to release the tension and the tightness. Take one more round. And then bring. Your tabletop to neutral position. Walk the hands out in front of you into puppy pose. Gently stretch the back, The shoulders. Breathe into any tension and tightness. Begin to walk the hands back. Coming through tabletop, Pausing there a moment. And then come down onto your belly. Come into Sphinx pose. And the elbows are anchored underneath the shoulders. The hips and the legs are anchored into the earth. The neck is in alignment with the spine. You can close down the eyes. Relax into the breath. Use the breath to open. The shoulders. The back. Even the hip. Gently release the pose. And move your way. Into Downward Dog. Take a deep inhale through the nose. And exhale out of the mouth. Deep inhale again. Take a deep exhale out of the mouth. One more time at your own pace. And then walk your hands back. Towards your feet. Coming into forward fold. You can keep the fingertips on the earth. Or take hold of the elbows or wrap the hands. Arms around the shins, Whatever works for you. Relax into the fold. Use the breath to go deeper. Now gently walk the hands forward, Coming into downward dog again. Take a deep inhale. And a deep exhale. Step the right foot in between your hands. Lower the left knee. And inhale the arms high up to the sky. Practice the arms to open the shoulders and the front of the chest, The heart. Then bring the hands down, Around, And up. Make one big circle. And once your hands come high up to the sky again, Pause there. Just for a moment. And then exhale both hands down on either side of the right foot. Step back through tabletop or you can come into downward dog. Honor your body. And then step the left foot in between the hands. Drop the right knee down, Inhale the arms up. Cactus the arms. And then make that big circle. And when the arms come back up, Pause there for a moment. Exhale, Both hands down on either side of the left foot. Come through tabletop. Child's pose. Or a downward dog? What does your body want? And wherever you are, Begin to come onto your sit bones, Extending your legs out in front of you. Bend the right knee into the chest and open it. Anchor the sit bones. Inhale the arms high up to the sky. And exhale fold forward. Use the breath to bring in the expansion and the flexibility into the body. Especially the shoulders, The back and the hips. Inhale the arms back up to the sky. Exhale, Sweep the hands down to the earth. Let's switch sides. Bend the left knee in and open the left knee to the earth. Inhale, Both arms high up to the sky. And exhale, Fold forward. Long, Deep breathing On your next inhale, Lift the arms back up. And the hands high up to the sky. Exhale, Sweep the fingertips down to the earth. Release your legs and come into a cross-legged pose. Seated position. Rest your hands on your knees. You can close down your eyes. Inhale the shoulders up, Exhale down. Inhale up, Exhale down. Moving quickly or slowly. And when you're ready, Inhale, Shrug the shoulders high up to the ears with a deep inhale. And hold the breath and squeeze the body. Exhale when you're ready to release out of the mouth. Pausing for a moment. And then begin to take the head into neck circles. Inhaling to one side, Back. Opposite side, Forward again. And then next time you come forward. Take it the opposite way. And the next time the head comes forward, Lift it straight with the spine. Bring the hands in prayer pose in front of the heart. Press your thumbs into your heart center, Honoring yourself for taking the time to practice today. I'm grateful you joined me. Come visit again soon, And I wish you a great, Blessed rest of your day. Namaste.