Yoga with Cha Wilde

Yoga with Cha Wilde

By Cha WildeReligion & SpiritualitySpirituality
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Yoga with Cha Wilde episodes

  • Yoga for Neck, Core and Breath 15min

    Hello, I'm Cha Wilde. Today, we’ll explore a guided meditation and exercise routine focused on neck stretches, deep breathing, and core strengthening. We'll start with gentle neck rolls and head tilts, moving into controlled breathing techniques to enhance relaxation and energy. As we progress, we'll engage our core through planks, side planks, and core contractions, aiming to leave you feeling calm, alert, and energized.

    00:00:30 -- Neck Stretches and Breathing
    We'll begin with neck stretches and breathing exercises. Gently press down on your head with your hands to lengthen the spine, tilt your head to each side while taking deep breaths, and rotate your head up and down. Focus on gentle movements and deep breathing to promote relaxation and energy.
    00:04:54 -- Deep Breathing and Rib Expansion
    Next, we’ll move into deep breathing exercises, fully expanding the ribs on the inhale and squeezing out all the air on the exhale. We’ll take a set of five deep breaths and twist side to side while breathing deeply.
    00:10:02 -- Core Strengthening and Planks
    We'll transition into core strengthening exercises, including planks, side planks, and core contractions. Hold a plank position, then move into a side plank by stacking your feet and reaching one arm up. Perform side crunches from the plank position by dipping your hips down and up.
    00:13:14 -- Final Relaxation and Closing
    To finish, lie on your back, open your core, and breathe deeply. Come to a seated position, stretch your torso, and bring your hands together in a closing gesture. Namaste.

    16 min
  • Simple Yoga for Back: Basic Stretches for Spine and Soothing Nervous System 15min

    Hello! My name is Cha and today, I will guide you through a yoga session focused on improving back health and flexibility. We'll explore various poses and techniques, sharing personal experiences and emphasizing the importance of listening to your body and adapting the practice to your needs.

    00:00:02 -- Introduction and Cat-Cow Pose
    I introduce myself and guide you to your yoga mat, starting with the cat-cow pose. We'll modify the pose based on individual flexibility and strength levels. I'll share my journey from focusing solely on flexibility to understanding the importance of building strength.
    00:02:06 -- Back Strengthening Poses
    We move into poses aimed at strengthening the back muscles and building core strength to protect the spine. These include opposite arm and leg extensions, melting heart pose, and sphinx pose. I'll share how these poses helped me during my back injury rehabilitation.
    00:06:37 -- Neck Stretches and Relaxation
    We'll go through neck stretches, including looking to the sides and circling the neck, before transitioning into a relaxation pose. I'll encourage you to listen to the sounds around you and be present in the moment.
    00:08:18 -- Closing Remarks
    I conclude the session by emphasizing the importance of being present and listening to the world around you. I'll share my experience of listening to the sounds of nature and encourage you to practice being curious and attentive to the present moment.

    12 min
  • Guided Meditation: Heart Focused Healing, Find Security in Your Self, Heart Chakra 15min

    Join me, Cha Wilde, as I guide you through a yoga session focused on improving back health and flexibility. We'll explore various poses and techniques, sharing personal experiences and emphasizing the importance of listening to your body and adapting the practice to your needs.

    00:00:02 -- Introduction and Cat-Cow Pose
    I introduce myself and guide you to your yoga mat, starting with the cat-cow pose. We'll modify the pose based on individual flexibility and strength levels. I'll share my journey from focusing solely on flexibility to understanding the importance of building strength.
    00:02:06 -- Back Strengthening Poses
    We move into poses aimed at strengthening the back muscles and building core strength to protect the spine. These include opposite arm and leg extensions, melting heart pose, and sphinx pose. I'll share how these poses helped me during my back injury rehabilitation.
    00:06:37 -- Neck Stretches and Relaxation
    We'll go through neck stretches, including looking to the sides and circling the neck, before transitioning into a relaxation pose. I'll encourage you to listen to the sounds around you and be present in the moment.
    00:08:18 -- Closing Remarks
    I conclude the session by emphasizing the importance of being present and listening to the world around you. I'll share my experience of listening to the sounds of nature and encourage you to practice being curious and attentive to the present moment.

    16 min
  • Guided Meditation: Release Tension in the Body on the Exhale, Somatic Practice 10min

    Join me, Cha Wilde, as I guide you through a peaceful meditation session aimed at releasing tension and connecting with your body. We’ll begin with gentle stretches and breathing exercises to prepare for a deep, restorative meditation.

    00:00:02 -- Introduction and Preparation
    Welcome! Find a comfortable seated position for meditation. Let's start by stretching and wiggling to loosen the body before we settle into stillness.
    00:00:42 -- Breathing Exercises
    Let's breathe deeply. Inhale through your nose and sigh out through your mouth. Roll your shoulders and shake your elbows to release any tension you’re holding onto.
    00:02:24 -- Body Scan Meditation
    Now, we'll move into a body scan meditation. Starting from your feet, slowly work your way up. Inhale and locate areas of tension linked to emotions, then exhale to release it. We’ll scan the body bilaterally, moving up in increments with each breath.
    00:08:03 -- Conclusion
    As we conclude, take a final deep breath from your toes to the crown of your head. You can either remain seated or slowly open your eyes and return to your day. Thank you for sharing this meditation experience with me.

    10 min
  • Gentle Yoga in the Sunshine - Simple Stretching for Beginners 10min

    My name is Cha, let's get into an outdoor yoga and meditation session. We'll enjoy the beautiful sunny weather and natural surroundings as we move through gentle stretches, twists, and poses, focusing on mindfulness, body awareness, and finding a sense of calm and centeredness.

    00:00:01 -- Introduction and Setting the Tone
    Let’s appreciate the beautiful sunny weather while being mindful of not staying out too long to avoid getting sunburned.
    00:00:32 -- Gentle Stretches and Twists
    We'll begin with gentle stretches and twists, reaching our arms overhead, touching the floor, and twisting our spines while seated. Remember, it’s important not to force the movements but to allow your body to move naturally and comfortably.
    00:01:17 -- Mindfulness and Body Awareness
    Be mindful of your surroundings and your body during this session. Take in the beauty of the evergreen trees and the sky. Twisting movements can help cleanse and detoxify your body while also affecting your mind and emotions.
    00:05:25 -- Standing Twists and Goddess Pose
    Next, we’ll move into standing twists and the goddess pose, involving wider stances and deeper twists. Listen to your body and avoid pushing too hard.
    00:09:25 -- Closing and Gratitude
    We’ll conclude with a final seated twist and neck stretches. Shake out any remaining tension and take deep breaths. I express gratitude for the time we’ve spent together and the opportunity to appreciate the present moment.

    11 min
  • Hip Flexor Lunges, Simple Stretching Yoga Class 14min

    Welcome to today's yoga class, where we focus on hip-opening exercises and mindfulness practices. I'm Cha Wilde, and I'll be guiding you through a series of poses and stretches targeting the hip flexors, hamstrings, and quadriceps. Throughout this session, we'll emphasize breath, patience, and being present with any emotions or thoughts that arise. Our goal is to promote physical flexibility, emotional awareness, and a deeper connection with ourselves.

    00:00:02 -- Introduction and Hip-Opening Warm-Up
    Let's begin with a warm welcome to our Wild Woods Yoga class. We'll start with a hip-opening warm-up sequence, moving through Cat-Cow poses. Focus on the rotation and mobility of your hips and pelvis, understanding the importance of hip flexors in daily activities like sitting and squatting.
    00:01:14 -- Right Hip Flexor Stretch
    Next, we'll dive into a deep stretch for the right hip flexor. Step your left foot forward into a lunge position and explore various hand positions and modifications to intensify the stretch. Remember to practice patience, surrender, and awareness of any emotions or urges that arise.
    00:04:43 -- Left Hip Flexor Stretch
    Now, let's switch to the left hip flexor. Step your right foot forward into a lunge position and explore different variations, including backbends and forward folds. Feel the intensity of the stretch and focus on breathing through any discomfort.
    00:07:56 -- Mindfulness and Acknowledging Internal Parts
    In Child's Pose, become still and listen to the internal voices or parts within yourself. Acknowledge and welcome these parts, letting them know they are not alone. The physical stretching may have brought up thoughts, feelings, or parts from your subconscious. Observe and be present with them without judgment.
    Flow through this practice, finding openness and flexibility in our hips and inviting a deeper sense of self-awareness and connection.

    14 min
  • Stretches for Upper Body: Eagle Arms, Side Bends, Camel Back Bending Yoga Class 12min

    Today, I'll guide you through a yoga class focused on mindfulness, body awareness, and releasing tension through movement. We'll flow through various stretches, poses, and breathing exercises, paying attention to different parts of our bodies and sensations. The goal is to stay present in the moment, calming our minds and centering our energy.

    00:00:00 -- Opening and Arm Stretches
    We begin by welcoming you to the session and guiding you through arm stretches. Reach your arms overhead, wiggle to release tension, and move into eagle arm poses, focusing on opening your shoulders and upper back.
    00:01:29 -- Camel and Side Plank Poses
    Next, move to your knees for camel pose with eagle arms, stretching the upper back and lifting your heart. Transition to side plank poses, stretching the sides of your torso and hips. Pay attention to body alignment and engage specific muscle groups.
    00:05:35 -- Fire Toes and Eagle Arms
    Sit on your heels with toes tucked under (fire toes) and perform eagle arms again. Remember, moving your body in different ways helps maintain mobility and avoid habituation.
    00:07:43 -- Drishti and Closing
    Focus your gaze on a specific point (drishti) and hold the pose. Then, release the pose and perform arm circles and shoulder stretches. We'll conclude with a brief meditation, expressing gratitude for the practice and the space we've created together.

    12 min
  • The Hardest Part of Yoga is Getting to Your Mat

    I'm excited to share a personal reflection on my yoga practice and the challenges of maintaining it amidst different environments and circumstances. Finding solitude and a peaceful space for practice is essential, but there's also great value in practicing yoga around family and loved ones. I often navigate the internal conflicts between my desire for solitude and my need to be with family, using yoga to balance these conflicting parts of myself. Consistency is key, even when it feels difficult or inconvenient, as it helps maintain balance and inner peace.

    00:00:33 -- The Versatility of Yoga Practice
    Over the years, my yoga practice has adapted to various locations and environments, from studios and conference centers to outdoor spaces like beaches and forests. I appreciate the ability to practice yoga wherever I go; it's become an integral part of my life.
    00:01:38 -- The Challenges of Practicing in Different Environments
    Maintaining my yoga practice in different environments can be challenging. Some are chaotic and distracting, while others are serene and peaceful. It's tempting to practice only on easy days, but showing up even when conditions aren't ideal is important.
    00:08:54 -- The Internal Conflict Between Solitude and Family
    I often experience an internal conflict between my desire for solitude and my need to be with family. Some parts of me crave a peaceful environment for practice, while others long for the company of loved ones. Finding a balance between these desires is an ongoing challenge.
    00:10:02 -- The Importance of Consistency and Self-Care
    Consistency in my yoga practice is crucial, even on days when I don't feel like it. The days I feel resistance are often the days I need my practice the most, as a form of self-care and emotional release.
    00:11:24 -- The Mind-Body Connection in Yoga
    The mind-body connection in yoga is profound. Our inner selves express themselves through both our thoughts and physical sensations. I encourage you to tune into your bodily sensations and use your yoga practice as a safe space to explore and process your emotions.

    13 min
  • 10min Guided Meditation: Breathing Through the Spine, Somatic Awareness Exercise

    Join me for a guided meditation session focused on breathing exercises and chakra awareness. I'm Cha Wilde, and I'll be guiding you through visualizations that help you connect with the earth's energy, travel it up your spine, and exhale it back down. This meditation will help you tune into your root chakra at the base of your spine, your crown chakra at the top of your head, and your heart chakra in your chest. We'll aim to feel a sense of oneness and slow down to notice everything. Let's begin.

    Introduction and Grounding
    I welcome you to sit on the floor with your hands on your knees and eyes closed. Inhale through your nose and exhale through your mouth, setting the stage for our meditation.
    00:00:32 -- Root Chakra Awareness
    Visualize your spine as a straw, inhaling energy or 'prana' from the earth up through your spine and into your head. On the exhale, travel back down your spine and into the earth through your sit bones, connecting with your root chakra at the base of your spine.
    00:02:39 -- Crown Chakra Awareness
    Inhale the energy up to the crown of your head, the soft space at the top. Exhale back down through your spine and into the earth, progressively deeper. Explore the vastness of the planet and its core with your awareness.
    00:07:20 -- Heart Chakra Awareness
    Place your hands on your heart, inhaling into your hands and feeling them lift. Apply gentle pressure with your hands, creating a soothing circular motion around your heart, and match the movement with your breath.
    00:08:32 -- Closing
    Gently open your eyes and bring your hands together in front of your heart, palms touching. We conclude our session with the chant 'Aum Namaste'.

    10 min
  • Yoga for Back Pain Rehab, Gentle Spine Strengthening Yoga Classes 12min

    Hello! My name is Cha Wilde, join me as I guide you through a yoga session designed to enhance your mind-body connection. We'll move through various poses and breathing exercises, focusing on alignment, strength, and relaxation.

    00:00:25 -- Introduction and Cat-Cow Poses
    We begin with cat-cow poses on our hands and knees, alternating between arching the spine (cow pose) and rounding the spine (cat pose).
    00:01:21 -- Leg Lifts and Pulses
    Next, we lift one leg at a time, pointing the toes and pulsing the leg up to engage the glute muscles. Then, we bring the knee towards the nose, rounding the spine for a deeper stretch.
    00:02:10 -- Heart-Melting Pose
    I guide you into a heart-melting pose (anahata sana), where we melt our hearts towards the floor while keeping our hips up. Focus on your breath and relax your jaw in this deep stretch.
    00:03:28 -- Sphinx Pose and Hip Movements
    We move into sphinx pose, lying on our bellies with elbows on the floor. Shimmy your hips side to side, massaging the low belly and hip points on the floor for a soothing release.
    00:05:56 -- Dolphin Pose and Arm Balances
    Transition into dolphin pose, similar to downward dog but with forearms on the floor. Focus your gaze on a single spot and breathe through the intensity of the pose, strengthening your arms and shoulders.
    00:06:54 -- Relaxation and Gratitude
    Finally, we relax into a surrender pose, tuning into our feelings. Practice curiosity and gratitude towards the parts of yourself communicating through these feelings, embracing a moment of peace and connection.

    13 min

About Yoga with Cha Wilde

From the publisher's feed

When your mind is busy and your body needs love, Yoga with Cha Wilde is a soft place to wiggle into. Yoga classes and guided somatic meditations to calm your nervous system, untangle inner chaos, and…

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