This session focuses on opening up the shoulders and chest, areas that often tighten due to our daily activities. I’ll guide you through some poses to help counteract the effects of slouching from computer work, driving, and even the way we sleep. Together, we’ll strengthen the back muscles, which is key to pulling those shoulders back and maintaining better posture.


00:00:02 -- Introduction and Motivation
We start with an understanding of why today’s practice is important. Like many of you, I’ve struggled with slouching, especially from spending long hours at the computer or behind the wheel. These habits lead to tight shoulders and a chest that tends to collapse inward.

00:01:34 -- Importance of Back Strength
Next, we talk about the need to strengthen our back muscles. I explain how exercises like rowing or even weightlifting can help. A strong back naturally pulls your shoulders back into alignment, preventing that forward hunch and the tightening of the chest muscles.

00:04:25 -- Restorative Yoga Pose: Fish Pose (Matsyasana)
Now, let’s get into the restorative fish pose, or matsyasana. I’ll guide you as you lie back over a block or prop, allowing gravity to do the work of opening up the front body. With your arms in a T or cactus shape and your legs relaxed, this pose is all about reversing the effects of slouching.

00:05:39 -- Emotional and Spiritual Aspects
As we hold the pose, I’ll talk about the emotional and symbolic aspects of this practice. Opening up the front body isn’t just physical; it’s about embracing vulnerability and self-expression. But don’t worry—grounding your feet on the earth gives you the stability and power you need to feel safe as you open up.

00:13:33 -- Closing and Integration
We wrap up the session with a closing sequence, leading you into a deep relaxation in shavasana. I encourage you to breathe deeply, release any remaining tension, and thank your body for its strength. As we end, I invite you to carry the openness and calm from this practice into your daily life, promising to return to this space whenever you need it.


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✨ Welcome to Cha Wilde’s YouTube channel dedicated to healing. Through yoga classes, guided meditations, and casual talks, Cha shares her experience with somatic practices, spirituality, and well-being.

Cha’s teachings are informed by her own training and practice in yoga asana, Tibetan Buddhism and Internal Family Systems.

Cha Wilde is a Multi-Passionate Artist, Inner Freedom Guide, Internal Family Systems and Trauma Informed Healer & Coach, 16yr Master Trained Yogi (E-RYT 200) and Somatic Meditation Teacher, 24yr Daily Journaler, Laughter Yoga Leader, Master of Theology from the University of St. Andrews.

On this YouTube channel, Cha is currently sharing tiny yoga classes and guided meditations, 15min or less, integrating mindful tantric movement with somatic IFS yin yoga & teachings from Tibetan Buddhism.

Cha values freedom, creativity, playfulness, presence, community, & deep connection. Dive into her world: https://chawilde.com/

Cha teaches naked yoga classes. These are available for members of her online studio: chawilde.com/studio-membership

Cha is also a singer, songwriter, music producer, writer & abstract painter. Explore her artwork & teachings about freedom of expression on her other YouTube channel: https://www.youtube.com/@iamthewilderness/videos

This channel is a space of inclusivity and positivity. I encourage everyone to join in conversation, share kindness, ask questions, and cultivate an attitude of gratitude. All your parts are welcome here. These videos are just the beginning of a much larger journey. If you would like to train with Cha privately or schedule a 1:1 IFS healing session, send her a message through her website: https://chawilde.com/contact

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