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Micah Lyn | Founder @ Pachamama Yoga
Los Angeles Healing Center

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Online Yoga Teacher Training RYT 200 Yoga Teacher Training Intensive Programs Los Angeles CA

Stretch The Spine

This Restorative Yoga Class features yoga poses that work deep into the connective tissue where we store past trauma, negative emotions and hold onto the past. This is an all-levels class, so whether this is your first time doing yoga or you are a devout practitioner, this class caters to everyone.

It is always recommended to have a variety of yoga props nearby to assist you in your restorative yoga practice. I suggest to have a yoga strap, yoga blocks, wool blanket, yoga bolster or large pillows to give your body support in many of the restorative yoga poses presented in this podcast. If you do not have access to any of the yoga props recommended, I offer instructions to gain full expression of the yoga poses, without the aid of yoga props.

If you are a visual person and benefit from seeing images of the yoga poses in addition to the verbal cueing featured in the podcast episode, feel free to enjoy the visual journey of this episode. Cheers!

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Nadi Shodhana

Nadi Shodhanana, also known as Alternate Nostril Breathing, is a powerful breathing practice with wide reaching benefits. Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, Nadi Shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body, while balancing its masculine and feminine aspects. It is pacifying for all three doshas and is a suitable practice for most anyone.

Bananasana Supine Crescent Moon Pose
Bananasana / Supine Crescent Moon Pose


Banana Pose / Reclined Crescent Moon

Pose Type: Hip Opener / Lateral (Side Stretch)

Description:  Start from Corpse (Śavāsana) pose. Bring your hands overhead, interlace your fingers or catch the opposite wrist. Extend your spine and keep your legs together. With your glutes and hips connected to the floor, walk your feet and upper body to the right side creating the arc of a half moon or shape of a banana, for which this pose is named. Be careful not to twist or roll your hips off the floor. Find your first edge. When your body opens more, move both feet further to the right and pull your upper body further to the right, as well. Keep playing this edge. When your body becomes more flexible, arch deeper into the pose, keeping both hips on the floor. When your feet are as far to the side as you can get them, try crossing the ankles. Most students feel the greatest stretch by crossing the outside ankle over the inner ankle, but some feel more benefit crossing the other way. If your arms are outstretched above the body and you feel any tingling in the hands, trying supporting the arms with a bolster, or rest the arms across the chest. Likewise, if you have trouble reaching the arms overhead, you are welcome to simply keep the arms resting at your sides. Those who have a herniated disc in the lumbar spine should avoid going too deep into this pose.

Benefits:  Bananasana is a delicious way to stretch the whole side of the body. By default, this pose lengthens the spine and rib cage, providing lateral flexion. Opening the hips, this posture stretches the spine from the iliotibial (IT) band all the way up to the intercostal muscles of the ribcage, including the latissimus dorsi and serratus anterior muscles located on the sides of the ribs and offering a wonderful oblique abdominal stretch for our stomach muscles.

Supported Sphinx Pose

Salamba Bhujangasana

Sphinx Pose

Pose Type:  Back Bend

Description:  From a prone position with the pelvic bowl is firmly contracted interiorly towards the centerline of the body while the pubis is tucked under. The legs are extended back and the tops of the feet are flat. The palms are flat and the elbows are on the mat, stacked right below the shoulders. On an inhalation, lift the sternum and extend the neck away from shoulders with the elbows, palms and pelvic bone firmly attached to the mat.

Benefits:  Strengthens the spine. Stretches the chest, the lungs, the shoulders and the abdomen. Stimulates the abdominal organs. Opens the heart and the lungs.

Half Frog Pose

Ardha Mandukasana

Half Frog Pose

Pose Type:  Back Bend / Hip Opener

Description: Lie face down on the stomach, bringing your arms forward in front of the body and rest your head on your hands or forearms. Now bring your right knee up to the level of the hips. For those of you who need extra support in this pose, place a yoga bolster or pillow underneath the upper body to lay upon. This will take a bit of pressure off of the low back and allow you to relax deeper into the pose.

Benefits: Ardha Mandukasana is known for its deep stretching and opening benefits for the body. It is considered beneficial when recovering from illnesses, such as the flu, because it improves whole body circulation by opening and stretching into the hips. On a holistic level, it is said to be good for releasing emotional stress which accumulates in the hips, particularly during times of worry or fear. However, it is advised that Half Frog Pose be taken gently because the intensity of the hip opening releasing trapped emotions can leave one feeling vulnerable. On an energetic level, this pose is said to help spark creativity and allow access to your innate potential, cultivating an attitude of playfulness and curiosity in the face of difficulty.

Eka Bhuja Swastikasana I, One-Armed Shoulder Opener
One-Arm Shoulder Opener

Eka Bhuja Swastikasana I

One-Arm Shoulder Opener

Pose Type:  Chest / Shoulder Opener

Description: Lie on your stomach and bring your arms to a T, palms face down. Bend your left knee and roll onto your right side, placing your left foot behind your right leg for balance. Press your left palm into the ground to act as a kickstand in front of you. Allow your neck to completely release and the side of your head to relax to the ground. If it doesn’t quite reach, you can use a low pillow or blanket. To start, relax your legs and keep the hips propped one on top of the other. Control the stretch in the right shoulder by using the left palm to roll yourself more completely onto the right shoulder. Take a half bind by bringing the left hand behind the low back area.

Benefits:  This pose focuses on opening up any areas of impingement in the shoulders, allowing for freedom of movement in the shoulder girdle. Known to be very beneficial for those who have scoliosis. By practicing this pose every day, you will maintain shoulder mobility and no longer slump forward in your posture. In addition, the chest opening benefits of this pose help to balance the Heart Chakra.

Legs up the Wall Pose Viparita Karani
Legs Up The Wall Pose

Viparita Karani

Legs up the Wall Pose

Pose Type:  Inversion

Description:  Sit on the edge of the mat with your right or left side against the wall, then swinging your legs up and around toward the wall, rotating your body so that you are laying on your back. Your legs should be fully extended, heels against the wall. Ideally, your hamstrings should be as close to the wall as possible. Relax your arms and hands at your sides, with palms facing up. Place a bolster, block or blanket under hips / low back area.

Benefits:  Alleviates swelling of feet and legs. Relieves mild back pain. Can relieve symptoms of anxiety, stress and mild depression. Known to relieve symptoms of insomnia, migraines and menstrual cramps. May ease arthritis and respiratory disorders. Lightly stretches hamstrings, calves, and neck.

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Micah Lyn is a Holistic Healthcare Practitioner HHP, Intuitive Healer and E-RYT 500 Certified Yoga Teacher registered with Yoga Alliance and KRI. She offers a variety of private yoga classes in Sedona AZ, yoga therapy and intuitive healing services at Pachamama Yoga ✨ Sedona Healing Center. Visit the YTT Programs & Workshops page to see upcoming Online & Hands-on Intensive Yoga Teacher Training, Virtual Online Yoga Workshops & Transformational Yoga Retreats featured worldwide.

Our Founder ~ Micah Lyn RYT 500 Yogini Guruvi | Founder of Pachamama Yoga
Micah Lyn ~ Yogini Guruvi @ Pachamama Yoga