Yes, these are the ones I do, and they really seem to help….against pain, anxiety, depression, PTSD, and lingering fear.

Yoga is more than movement—it’s magick for the mind, body, and soul. It helps align your energy centers (chakras), allowing for deeper spiritual connection and balance. With each posture, you ground yourself, channeling earth energy, and with each breath, you invite calm and clarity into your being. Yoga can cleanse your aura, ease tension, and even enhance intuition, making it a powerful tool for witches, healers, and spiritual seekers alike.

For optimal benefits, practicing at least 2-3 times a week can maintain flexibility, reduce stiffness, and keep your energy flowing. But even a few minutes daily can create a steady rhythm of healing and mindfulness. Let it be a ritual—a sacred time to honor yourself and your body’s wisdom.

Here are some easy standing and sitting yoga poses and a quick Routine for Back Relief.

Perform each pose for 30 seconds to 1 minute, flowing gently from one to the next. to help relieve stiffness and pain in your back. These poses gently stretch and strengthen your muscles, promoting flexibility and relaxation. (If unsure about doing yoga, check with your doctor first).

 Standing Poses

1. Standing Forward Bend (Uttanasana)

– Loosens lower back and hamstrings.

• Stand with feet hip-width apart.
• Slowly bend forward from your hips, letting your arms hang toward the floor.Keep knees slightly bent if needed to avoid strain. Hold for 30 seconds, breathing deeply. Benefits: Stretches the lower back and hamstrings, relieving tension
• Cat-Cow Standing Stretch

– Improves spinal flexibility.

• Stand with feet hip-width apart, hands on thighs.
• Inhale, arch your back slightly, lifting your chest (Cow Pose).
• Exhale, round your spine, tucking your chin (Cat Pose).
• Repeat 5-10 times.
• Benefits: Loosens the spine and improves flexibility.

• Standing Side Stretch

– Releases tension along the back.

• Stand tall, feet hip-width apart.
• Raise one arm overhead and lean gently to the opposite side.
• Hold for 20 seconds, then switch sides.
• Benefits: Stretches the sides of the back and improves mobility.

• Chair Pose (Utkatasana)

– Strengthens lower back and core.

• Stand with feet hip-width apart.
• Bend knees slightly, lowering into a squat position.
• Keep your back straight and arms extended forward.
• Hold for 30 seconds, then release.
• Benefits: Strengthens the lower back and core muscles.

 Sitting Poses

• Seated Forward Bend

– Deep stretch for the back.

• Sit with legs extended straight.
• Slowly lean forward, reaching for your toes.
• Keep your back straight and hold for 30 seconds.
• Benefits: Stretches the lower back and hamstrings.

• Seated Spinal Twist

– Enhances spinal mobility.

• Sit with legs crossed or extended.
• Place one hand behind you and the other on your opposite knee.
• Twist gently to one side, hold for 20 seconds, then switch.
• Benefits: Improves spinal mobility and relieves tension.

• Seated Cat-Cow Stretch

– Eases stiffness in the lower spine.

• Sit with feet flat on the floor, hands on knees.
• Inhale, arch your back slightly, lifting your chest (Cow Pose).
• Exhale, round your spine, tucking your chin (Cat Pose).
• Repeat 5-10 times.
• Benefits: Loosens the spine and improves posture.

• Seated Side Stretch

 – Opens up the back and sides

• Sit with legs crossed or extended.
• Raise one arm overhead and lean gently to the opposite side.
• Hold for 20 seconds, then switch sides.
• Benefits: Stretches the sides of the back and improves flexibility.

• Tree Pose, you:
• Stand on one foot while placing the sole of the other foot against the inner thigh or calf (avoiding the knee).
• Keep your spine tall and engage your core for balance.
• Extend your arms overhead and clasp your hands or keep them apart, reaching upward.

This posture enhances stability, focus, and grounding, making it a great pose for both physical balance and spiritual alignment.

Extra Tip: Breathe deeply and move slowly, allowing your body to release tension naturally.

Well, we’re at the end of our “Easy Flow Yoga Posture Series.”  I do hope you’ll use these to your advantage with regard to bringing yourself back into alignment.

Bright Magickal Blessings,

Lady Victoria Silver Sage