This is the practice of saying yes to life, not in force, but in flow. Through supported and accessible backbends, your body is guided into a state of gentle openness.
You’ll invite the chest to lift, the shoulders to melt, and the front body to unfurl. The goal isn’t to contort, but to open. These heart-forward shapes become an energetic invitation to receive.
In this movement, you allow yourself to feel safe expanding, even in vulnerability. This is how the body remembers grace.
🌿 Expand heart space
🫁 Deepen breath capacity
🧘 Release defensive postures
💫 Feel radiant and receptive
🌈 Invite emotional openness
🕊 Anchor trust through form
Bend Toward the Light
1 • Ground the Spine
2 • Lift with Breath
3 • Bridge the Heart
4 • Melt in Support
5 • Rest in Radiance
Bend Toward the Light
1 • Ground the Spine
1. Let the Earth hold your entire back body.
🧘 Lie flat on your back.
🦵 Knees bent, feet flat
🪵 Spine long, tailbone rooted
🌬 Take 3 belly breaths, feel supported
2 • Lift with Breath
1. Begin slow, supported pelvic lifts. This warms the spine and teaches the body that lifting can feel safe.
🌊 Inhale: gently raise hips
🌬 Exhale: slowly lower back down
🌀 Repeat 5–7 times
3 • Bridge the Heart
1. Come into a gentle bridge pose.
🌼 Interlace hands beneath you or keep arms open
👆 Lift chest toward chin
💞 Soften jaw and throat
2. Breathe here.
🫀 Let the heart move forward without fear.
4 • Melt in Support
1. Use a pillow or bolster beneath your upper back.
🫶 Let arms fall open like wings
🧣 Head supported or hanging gently
2. Let gravity do the work.
🌅 Stay for 2–4 minutes
🌊 Let openness be passive.
5 • Rest in Radiance
1. Slowly exit and lie flat
❤️ One hand on heart, one on belly
💭 Whisper: “I am safe to open.”
✨ Rest here, receiving your own glow
🌀 Stay until breath, spine, and soul feel softened
"I bend, I strive, my movements are alive,
To feel and to flow with my heart opening, I grow"
✨ Where in my body do I brace against openness?
✨ When has vulnerability felt like a threat, and why?
✨ Can I let myself unfurl—without needing a reason?
There is no shame in hesitation. Only wisdom waiting for warmth.
Your body was built to bow and to rise.
To curl and to arc.
To shield and to shine.
A backbend is not about flexibility, it’s about faith.
Faith that you can lift without losing your ground.
Faith that you can open without breaking.
This shape is not for the strong.
It is for the soft.
The ones who are ready to open again after hurt.
The ones who want to meet life, not resist it.
And today, you remembered how.