Body Intelligence – Finding ease for the lower back, 8: the inner massage
by josefine | Jun 6, 2025
This last Micro Pause on the lower back program is a lesson in self compassion. It is also a lesson in giving your self an inner massage, a very practical form of self compassion. Why being kind to yourself matters the most: its all about the nervous system. A common misconception is that muscles become too short and that we need to stretch them out into their full length. Instead, muscles can be contracted or extended, and sometimes they get “stuck” in contraction. Stretching the muscles wont make them longer, what they need is for the nervous system to believe that its safe to extend the muscles. When we do the inner massage, we gently stretch muscles, then release them and in doing so we tell the nervous system that it’s safe to extend the muscles, resulting in greater relaxation.
Open up the chest with a spinal wave
A Micro Pause to create a sense of spaciousness through the upper body. We make a spinal wave and spend som time negotiating space in the side body.
A yoga warrior for you
A Micro Pause that is a mini yoga class. We make Virabhadrasana 2 and add a juicy arm circle. We explore the relationship between grounded feet and more length in the rest of the body.
Standing wide legged arm circle
A Micro Pause with a full body flow, raising the energy and boosting circulation in the body. We stand and use the chair for support while we make a full body arm circle.
