Yoga finding center wrists and shoulders - Video

Hi, I’m Cha Wilde, and today we’re diving into a mindful yoga session focused on our hands, wrists, and arms.

Let’s take a moment to connect with our bodies, tuning into areas we often overlook but use every single day. Together, we’ll explore movements that relieve tension, increase awareness, and help restore balance to these hardworking parts of ourselves.

00:00:06 Introduction and Gentle Hand Movements
We begin by slowing down and tuning into the sensations in our hands. Lace your fingers together, press your palms, and stretch out. Feel the gentle pull as the skin between your fingers opens and expands.

00:00:36 Fist Squeezing and Hand Shaking
Next, let’s create tight fists and squeeze firmly before opening the hands wide. Then, shake them out. Imagine releasing the tension of hours spent on the keyboard or holding your phone.

00:01:01 Discussion on Phone Use Effects
Let’s take a moment to notice how our habits affect our hands. I share how prolonged phone use creates tension in the little finger or forms calluses. Can you feel those same patterns in your hands?

00:01:15 Wrist Shaking and Rapid Hand Movements
Now, let’s add more movement with wrist shakes. Picture your hands becoming jello as they move fluidly. Follow that with rapid hand-opening and closing motions to really engage the muscles.

00:02:19 Eagle Arm Pose
Let’s move into Eagle Arms. Stretch your arms out, cross one over the other, and bring your palms together if you can. Feel the opening across your upper back and shoulders, releasing the tension you’ve been holding.

00:03:32 Variations and Adjustments
If the full pose feels challenging, that’s okay! I’ll guide you through modifications. What matters is the energy and integrity in your movements—honor where your body is today.

00:05:16 Closing Sequence
We finish with soft shoulder rolls and some expansive arm stretches, breathing deeply as we move. Bring your hands to your heart center, take a moment to reflect on something you’re grateful for, and let’s seal our practice with a heartfelt ‘Namaste.’

Take a deep breath, and let’s get started!

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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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