Скачать или смотреть Pelvis Realignment & Spinal Decompression – Gentle Practice to Restore Curves & Calm the Body

Realign your pelvis and decompress your spine in this gentle 67 minute class designed to restore your natural curves, release tension and calm your nervous system. Working with gravity instead of forcing, you'll learn to let the floor support you as you explore pelvic mobility, core stability, spinal waves and shoulder release.

WHO THIS GENTLE MOVEMENT CLASS IS FOR
Anyone with chronic lower back, hip or pelvic discomfort seeking sustainable relief.
Those recovering from surgery or injury who need a gentle, supportive approach.
People who feel stiff or stuck in their shoulders and upper body.
Movers curious about improving alignment without straining or pushing through pain.
Individuals looking for a mindful practice to connect with their body and breath.

WHAT YOU WILL EXPLORE
Cooling breath and core connection to settle your nervous system and prepare your spine.
Pelvic mobility through gentle tilts, bridge variations and hip openers.
Long spinal twists and gentle toe taps to mobilise your torso and ribcage.
Spinal waves on all fours to free your back and shoulders.
Full body integration, pranayama and relaxation to seal the practice.

Part 1: Cooling breath & core connection (00:00–05:59)
00:00 – Introduction and settling in
02:00 – Cooling breath and opposite arm–leg coordination
04:00 – Opening underarms and side body
05:59 – Transition

Part 2: Pelvic mobility & bridge exploration (08:48–17:06)
08:48 – Exploring uninhibited curves of the spine
12:00 – Pelvic tilts and gentle hip openers
15:00 – Building a fluid bridge pose
17:06 – Transition

Part 3: Twists & core stabilisation (17:06–22:01)
17:06 – Long spinal twists
19:00 – Gentle toe taps
20:30 – Butterfly pose release
22:01 – Transition

Part 4: Cat pose & spinal waves (22:38–33:14)
22:38 – Setting up your square pose and exploring spinal waves
26:00 – Understanding primary and secondary spinal waves
29:00 – Releasing the rhomboids
33:14 – Transition

Part 5: Full‟body integration & rest (33:14–1:07:12)
33:14 – Deep back body strengthening and shoulder release
45:00 – Seated hip openers and breathwork
55:00 – Cooling pranayama and integration
1:07:12 – Final relaxation and closing reflection

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Disclaimer: The information in this video is for educational purposes and is not intended as medical advice. Please consult with your healthcare professional before beginning any new movement programme. By participating in this session, you acknowledge and agree that you do so at your own risk.