If you’re sitting all day, scrolling at night, and waking up stiff, your body is screaming for change. But the fix isn’t just about stretching—it’s about reconnecting with yourself. Discover yoga flows that restore not just your spine but your sanity. Practice some of the core fundamentals of heart yoga here.

Join me on YouTube for quick, real-life routines.

What to Expect in this Video

Heart Strike: “May all sentient beings be happy and have the means to that happiness.” With this wish, interlace fingers and strike forward with vigor, and then back to your own heart.

Bound Angle A & B: Soles of the feet touch, focus on the spine. Out-breath lengthens and in-breath expands to relax joints and limbs.

Spine

Made up of 33 vertebrae grouped into cervical, thoracic, lumbar, sacral, and coccygeal regions. The natural spinal curves act as shock absorbers, distributing forces equanimously through time.

Sacred Space

Forward and back bending (aka flexion and extension) are essential movements for reaching and lifting. Twisting is crucial for functional movement and sports. While side bending helps maintain core balance. The pelvic floor supports the base of the spine while deep core muscles continue the succession throughout the spine. As the spine grows up, the bones become hollow. With these elements in place, the spine is set up for success - sturdy at the base, and with mobility to move, breathe, and speak at the top.

The Mind

Stay aware of the whole spine throughout your yoga practice. Stay present and notice when the mind wanders away from full-spine awareness. The spine is the control center of the rest of your body. Observe your relationship to these movements, take notes, and notice patterns. The body is made of the thoughts we think, and the spine is the central conducting channel to communicate through the nervous system to the rest of our body.