BODY MANDALA: CLASS 2 – TORSO & SPINE
Exploring integrity, breath, and inner alignment through the central channel
A three-part exploration of movement, stillness, and integration
In yogic tradition, a mandala symbolizes wholeness, cyclical flow, and the interconnected nature of life—principles mirrored in the ways our bodies move, sense, and adapt. The Body Mandala series invites you to explore this wholeness through three regions of the body: the Hips, Torso & Spine, and Upper Body (Wings)—each offering insight into how we carry and express balance, adaptability, and ease.
Class 2 focused on the Torso Mandala, exploring the spine’s five natural movement patterns: flexion, extension, lateral flexion, rotation, and elongation. Through Yin postures and somatic inquiry, we supported the body’s central channel—both anatomically and energetically—releasing habitual tension and creating space for clarity, stability, and flow.
We emphasized two major myofascial groups:
Rectus Abdominis, the front body’s midline support, and
Obliques, the spiral lines that wrap the torso and guide side-bending and twisting.
This wasn’t just a physical exploration—it was an invitation to reconnect with your inner scaffolding and develop deeper awareness of how you inhabit your core. Through supported shapes, subtle somatic cues, and time to feel, we worked toward building trust in the body’s natural intelligence.
What’s Included in the Class Notes PDF
Click above to download a printable handout that includes:
A list of Yin poses associated with the Torso Mandala
Hatha names for each pose
Primary + secondary myofascial target areas
Rebound guidance based on the Grilley method
A gentle, self-guided somatic practice for the spine and torso
A concise, accessible definition of somatics and how it supports balance and embodiment
Curious About Somatics?
Somatics is a therapeutic, experiential approach that helps bridge body and mind through direct internal awareness. Instead of performing a shape, somatic practice asks:
“What do I feel? What changes when I listen?”
Inside the PDF, you’ll find a gentle somatic practice and breath-based movements designed to help you sense your center, unwind tension, and restore connection to your inner rhythm. These are practices you can return to anytime to support regulation, alignment, and clarity.
If you have questions or reflections, I’d love to hear from you.
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