Aligment by Ear

Tune into Alignment By Ear for a 10-min chair yoga flow to relieve spine stiffness! Together, we’ll explore three foundational standing poses: Intense Side Stretch (Parsvottasana), Extended Side Angle (Parsvakonasana), and Half Standing Forward Bend (Ardha Uttanasana).

Listen to the podcast & check out the newsletter for the full guide. You can also find a clip about the poses in my newsletter. Subscribe now and learn more about yoga and meditation!

A guided, audio-only yoga session designed to relieve neck and shoulder tension by mastering weight distribution with everyday props.

Newsletter: Supported Warriors

Props Needed

• A stable dining chair (no wheels)

• A yoga belt, long scarf, or standard clothing belt

• Optional: Yoga blocks or thick books if your feet don't reach the floor

Sequence Breakdown

• Upward Salute (Urdhva Hastasana): Grounds your stance, opens tight shoulder muscles, and prevents lower back strain by keeping your ribs tucked.

• Chair-Supported Warrior 1 (Virabhadrasana I): Uses the chair seat under your front thigh to achieve equal 50/50 weight distribution between both legs while lengthening the spine.

• Chair & Belt Warrior 2 (Virabhadrasana II): Combines chair support with a belt behind the shoulders to keep your arms parallel, open your chest, and stretch neck muscles safely.

Related Newsletter: Heavy Shoulders, Weary Mind

Spent all day hunched over a screen? This audio-guided, 6-pose seated sequence targets built-up tension in the shoulders and neck, opens the chest, and realigns the spine—no screen-watching needed. Just tune into your breath and follow the verbal cues.

Props Needed:

• 1 yoga block

• Yoga mat or folded blanket

Sequence Breakdown:

1. Parvatasana (Seated Mountain Pose) – Arms stretch, shoulder release, and rib cage positioning.

2. Bharadvaja’s Twist II – Core-driven rotation and pelvis stabilization.

3. Paschimottanasana (Seated Forward Bend) – Spine neutralization and shoulder blade stretch.

4. Bharadvaja’s Twist I – Deep lateral rotation using bound leverage.

5. Marichyasana III – Anchored leg twist to lengthen the torso.

6. Paschimottanasana (Closing Fold) – Final grounding fold to balance the spine.

   
   

Press play, close your eyes, and move at your own pace.

Hours spent hunched over a laptop leave behind a heavy, invisible weight—tightness in the neck, knotted shoulders, and a compressed spine. Put your screen away, step onto your mat, and let your body remember how it feels to breathe deeply and move without strain.

In this audio-only Hatha practice, precise alignment cues guide you through five targeted poses to undo the physical toll of desk work—no visual distractions required. Step away from the noise, surrender the tension you've been carrying all day, and reclaim a sense of lightness from the inside out.