BODY MANDALA: CLASS 3 – WINGS (SHOULDER GIRDLE, ARMS & UPPER SPINE)
Exploring support, openness, and expressive flow through the upper body
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 3 centered on the Wings Mandala, exploring the complex and expressive network of the shoulder girdle, arms, and upper spine.
Through Yin postures and somatic inquiry, we supported the structures that allow for elevation, depression, protraction, retraction, rotation, reaching, and receiving — cultivating freedom, stability, and energetic flow in the upper body.
We emphasized key myofascial groups, including:
The posterior shoulder line (deltoids, rotator cuff muscles, upper back)
The anterior shoulder line (pectorals and biceps)
The lateral chain (lats and intercostals)
Through supported shapes, subtle somatic cues, and generous time to feel, we cultivated a deeper connection to how the upper body holds, releases, and expresses energy. The practice encouraged a sense of rootedness and resilience through the shoulders and spine, while inviting greater freedom, receptivity, and 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 Wings Mandala
Hatha names for each pose (where applicable)
Primary + secondary myofascial target areas
Rebound guidance based on the Grilley method
A gentle, self-guided somatic practice for the shoulders, arms, and upper spine
A concise, accessible definition of somatics and how it supports embodiment and balance
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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