This is a way to scan your subtle body. There is light use of sanskrit to reference seven chakra (connecting points). Even if the chakra, or sanskrit names for the chakra are not familiar, it will likely be easy to follow along anyway, as each area is described in english.
Reflexive Integration is a naturally occurring cycle, observed in mediation by Yogiraj Achala (Charles Bates), and mapped for public exploration. Vonda Vaden Bates has explored this dynamic thoroughly with several practitioners and found it it be useful for nearly any endeavor. If you like what you experience listening to this, feel free to inquire further with Vonda at Vv@10thdot.com.
This is a 20 minute instruction, from Yogiraj. The asanas (postures) are good for the back. And, you may find it very relaxing. Skip any part that feels to strenuous. Be very easy with yourself and practice these multiple times to get the most benefit.
Before you follow Yogiraj's guidance here, gently stretch the neck with a painless tilt in each direction. Then, prepare the shoulders by raising and lowering them, then rolling them forward/down/back/up. Reverse this to up/back/down/forward. Repeat five times.
You will begin this recording while lying on your back, with your arms wide to the side, palms up, legs spread comfortably and your feet turned slightly outward. This is called savasana. Here is a picture.If you would like a personal lesson on any of the postures or breathing practices describe, I am very happy to receive your inquiry. 612-247-1448
With love and gratitude,