Ep 65. L1-2 60 mins Hatha Flow Yoga. Bring Life to Your BackbendsEp 65. L1-2 60 mins Hatha Flow Yoga. Bring Life to Your Backbends
Yoga by Nature Podcast
A 60‑minute level 1–2 Hatha flow led by Morven Hamilton centres on spacious backbends, shoulder opening and detailed breath work. The session blends steady movement, simple props and a long relaxation to support a calmer, more aware connection to the body.
1:03:57•20 Aug 2017
Bring Life to Your Backbends with Morven’s 60‑Minute Hatha Flow
Episode Overview
- The class is aimed at level 1–2 practitioners who are already familiar with basic Hatha postures.
- Backbends and twists are approached with an emphasis on creating space in the spine and avoiding compression in the lower back.
- Simple props like a belt or scarf are used to safely open the shoulders and support backbending.
- Breath awareness is guided through the upper, middle and lower lungs to build a deeper connection with the body.
- The practice closes with inversions, gentle twists and a long shavasana to integrate the effects of the session.
“There’s always a conversation going on between the breath and the body.”
Curious about how others navigate their sobriety journey? This 60‑minute Hatha flow class with Morven Hamilton offers a calm yet challenging practice aimed at level 1–2 students who already know the basics of yoga poses and want to deepen their body awareness. Recorded as Morven’s final Friday evening class at Bristol City Yoga, the session has a warm, slightly nostalgic feel.
She guides you through a steady flow of backbends, twists and standing poses, all with a clear focus on bringing “life” to the back body and shoulders without crunching the lower spine. Think dhanurasana (bow), locust and cobra, warrior sequences, prasarita padottanasana, and playful variations using a simple belt or scarf. Breath is at the heart of the practice.
Early on, Morven invites students to imagine “two helium balloons, one in each lung” lifting into the tops of the shoulders, then moves attention through upper, middle and lower lungs. Later she reminds everyone that “there’s always a conversation going on between the breath and the body,” encouraging a slower, more compassionate pace that can be especially helpful for people in recovery who are learning to tune into their bodies again.
The style is gentle yet thorough: clear alignment cues, occasional humour (including tiger claws and comments about ‘normal’ down dog), and frequent reminders to choose the variation that feels right “for your body”. The class finishes with twists, inversions such as shoulder stand (with options), and a long, grounding shavasana followed by a simple breathing pattern.
If you’re looking for a structured home practice that supports nervous system regulation, body awareness and a kinder relationship with your breath, this class offers a steady companion. How might a focused backbend practice shift the way you feel in your spine and in your day?
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