30 Min Yoga for Backbends, Breath & Nervous System (Day 5 Challenge)

Your breath is the bridge between your body and your brain.

Welcome to Day 5 of the Strength From Within yoga challenge — Calm Spine & Open Heart.

Today’s 30-minute practice blends backbend preparation with breathwork to calm your nervous system and make your spine feel safe to open. Backbends can sometimes trigger tension or resistance, so we’ll take a supportive, step-by-step approach to build both strength and trust in the shape.

We’ll begin with Bhramari Pranayama (Humming Bee Breath) — a simple yet powerful breathing technique that soothes your mind and directly stimulates the vagus nerve for a sense of safety and calm. From there, we’ll prepare your joints and nerves, build upper back strength, mobilize the spine, and strengthen the legs to support healthy, open-hearted backbends.

The sequence will lead you gradually toward Camel Pose, so when we arrive, your body and nervous system feel ready.

You’ll experience:
• Breathwork for nervous system regulation
• Gentle median nerve and spinal mobility drills
• Upper back and core strength for safe backbends
• Step-by-step progression into Camel Pose
• Cooling stretches to return to calm

This isn’t just about flexibility — it’s about creating a spine that feels open, supported, and strong from the inside out.

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