A Stiff Back and a Busy Evening | 24 Min Slow Kundalini Spinal Breathwork

Welcome to Breath Space's Breath Lab. Today we'll practice slow, gentle Kundalini spinal breathing. If you've been feeling anxious, tense, or stiff in your back, tight in your neck and shoulders, or unable to quiet your mind before bed, this practice is for you. The movement is simple. Breathe in.

Gently open your chest. Arch your spine back. Breathe out. Gently draw your belly in. Curl inward. Let your breath gently massage your spine. As you breathe in,

imagine a thread gently lifting the crown of your head. Lengthen upward, creating space in your spine. As you curl inward, exhale fully. Today's practice has three parts. Throughout, you can breathe in through your nose and out through your mouth. If that feels difficult, breathe in and out through your mouth. This lets you take in more air.

Part one: five seconds in, five seconds out. Slowly loosen your spine. Part two: three seconds in, three seconds out. Pick up the pace just a little. Part three: two seconds in, two seconds out. Keep your breath flowing steadily. Part four: sit tall. Seal the energy we've just created into your body.

Breathe slowly for five minutes: four seconds in, four seconds out. Now find a comfortable seat. You can sit cross-legged or on the edge of a chair. Rest your hands on your knees, ankles, or thighs. Close your eyes. Relax your shoulders. Tuck your chin slightly.

Let's begin. Round 1: Slow Pace Breathe in. Tilt your head and arch your spine back. Breathe out. Curl inward. Breathe in. Breathe out.

Feel the stretch across your chest as you inhale. Release the tension in your back as you exhale.

5 4 3 2 3

Breathe in deeply. Lift your chest. Hold the breath in your chest. Engage your pelvic floor to seal in the energy. Focus on the space between your eyebrows. Hold for 30 seconds.

3 2 1 Now exhale gently. Relax and return to center. Exhale fully. Hold your breath out. Relax into this stillness.

Tingling in your hands, feet, or body is normal. Feeling a little dizzy is okay too. These are normal responses to breathwork. 30 seconds left.

If you can't hold any longer, take a small breath in, exhale, and hold again. 3 2 1 Breathe in again. Engage your pelvic floor to seal in the energy. Hold for 15 seconds.

3, 2, 1 Exhale. This round is complete.

Round 2: Steady Pace

Breathe in. Arch back. Breathe out. Curl inward. Breathe in. Arch back. Breathe out. Curl inward. Breathe in. Lean back. Lengthen your spine. Breathe out. Draw your belly in. Squeeze firmly.

Draw the energy in. Squeeze the stress out.

Ten more. Please like, subscribe, share, and donate to support Mingjing and Diandian. 5

4

3

2

1 Breathe in deeply. Lift your head and chest. Engage your pelvic floor. Imagine energy rushing up your spine to the crown of your head. Hold for 30 seconds.

3 2 1 Now exhale slowly. Breathe out everything that isn't yours. Hold your breath out. Feel this space that's yours alone.

Stay relaxed.

30 seconds left.

3 2 1 Breathe in again. Hold for 15 seconds. Gently engage your pelvic floor to seal in the energy. 3 2

1 Exhale and release That completes this round

Round 3 Pick up the pace

Breathe in Breathe in, breathe out

Inhale, lengthen your spine. Exhale, wring out the tension

Please like, subscribe, share, and donate to support Mingjing and Diandian 10 more 5 4 3 2 Take a deep breath Lift your chest fully

Firmly engage your pelvic floor Hold the energy inside your body Focus just behind your eyes Feel that electric current

3 2 1 Now slowly exhale fully Let your body soften and melt

Hold with your lungs empty Rest in this stillness and space

Relaxing your whole body is key to breath retention and recovery

30 seconds left

Breathe in again, then hold for 15 seconds

3 2 1 Exhale and release Let your breath return to normal Now for the final round Stop moving Keep your body still

No more spinal movements Just feel the flow within your body Feel your back Your chest Your abdomen Slowly settle We'll now do five minutes of balanced breathing The rhythm is simple

Four seconds in, four seconds out Breathe in and out through your nose Let's begin

YoYo Television Series Exclusive Breathe Zither Harp Ah

Please like, subscribe, share, and donate to support Mingjing and Diandian Breathe

Breathe That completes the meditation

Keep your eyes closed for now Notice how your body feels Does your back feel more relaxed? Does your chest feel more open? Is your mind a little quieter now? What we just did was simple We used the breath to move the spine And spinal movement to relax the back

Then, with steady breathing We let the whole body slowly settle This practice is great when you feel anxious before bed Or after a long stretch of work Especially when your back feels tight Your mind feels restless Or your body just won't settle Come back and follow this video again

If you enjoyed today's slower version Please like and subscribe You can also leave a comment And tell me how you feel afterward Is your back more relaxed? Or do you feel calmer overall? Finally, if you'd like more tips on health and wellness And want to learn more about breathing

Please join our LINE group The link is in the comments And in the description I'm Ed This is Breathing Space See you next time for another breath

YoYo Television Series Exclusive