Lola’s sensual yoga flow is not about performance, perfection, or pushing the body into dramatic shapes. It is about listening—deeply and honestly—to what the body is saying in each moment. This gentle practice invites you to slow down, soften your breath, and reconnect with the subtle intelligence that lives in your spine, muscles, and nervous system. Sensual here means felt: warm, aware, and present. It is an exploration of comfort, curiosity, and self-trust.
This flow is especially nourishing for the back, where so many of us carry tension, emotion, and fatigue. Long hours of sitting, stress, and daily responsibilities often compress the spine and dull our awareness of it. Lola’s approach encourages gentle movement, fluid transitions, and pauses that allow sensation to bloom rather than be forced. Each stretch is an invitation, not a demand.
Begin by settling into a quiet space. Dim the lights if you can, or allow natural light to filter softly around you. Wear clothing that feels kind on your skin, nothing restrictive. Come to your mat and sit or lie down in a way that feels immediately supportive. Before moving at all, place one hand on your chest and the other on your belly. Feel the rise and fall of your breath without trying to change it. This is where the practice begins—not in motion, but in awareness.
As you inhale, imagine your breath traveling down the length of your spine. As you exhale, feel the weight of your body melt into the mat. Lola’s sensual flow encourages you to move as if your breath is guiding you, like a slow wave washing through the body. There is no rush. Every transition is smooth, almost lazy, allowing the nervous system to relax and trust.
Gently draw your knees into your chest and rock from side to side. This simple movement massages the lower back and awakens sensation in the hips and sacrum. Notice how your back responds. Does it feel stiff, tender, or surprisingly open? There is no need to judge. Just notice. Let your breath deepen naturally as your body begins to feel safe.
From here, roll onto your side and slowly come into a seated position. Allow your spine to rise organically, stacking vertebra by vertebra. Bring your hands to your thighs, close your eyes, and begin small circles with your torso. These circles can be barely visible, guided by intuition rather than instruction. Feel how the muscles along your spine wake up, how the shoulders and neck soften as you move.
Lola’s sensual yoga flow places special attention on spinal waves. From a seated position, inhale and gently arch your back, opening your chest and lifting your gaze. Exhale and round your spine, chin drawing toward your chest, belly softening inward. This is not a sharp movement, but a continuous ripple. Imagine your spine moving like silk in water—smooth, responsive, and fluid.
As you transition to hands and knees, take a moment to ground yourself. Spread your fingers wide, feeling the connection between your palms and the mat. Knees rest comfortably beneath the hips. Begin slow cat-cow movements, but without exaggeration. Let the breath lead, and let each movement feel pleasurable rather than mechanical. The back begins to open not because it is forced, but because it feels invited.
Pause often. In Lola’s flow, pauses are just as important as movement. In stillness, sensation becomes clearer. You may notice warmth spreading through your lower back, or a gentle release between the shoulder blades. These moments of awareness are where the real practice happens.
From all fours, gently shift your hips back toward your heels into a soft child’s pose. Instead of collapsing, keep a sense of length in the spine. You might sway your hips slowly from side to side, or walk your hands a little to the right and left to explore different stretches along the back. Allow your forehead to rest if it feels comfortable, signaling to your nervous system that it is safe to relax.
As you rise, move slowly into a low lunge, one foot stepping forward between the hands. Keep your movements unhurried, almost ceremonial. The sensual quality of this practice comes from how attentively you move, not from how deep the stretch looks. Let your hips sink only as far as feels nourishing, and place your hands on your thighs or hips to feel the movement from the inside.
Gentle backbends are a key part of this flow, but they are always approached with care. From the lunge, lift your torso upright and rest your hands at your lower back or heart. Inhale and gently lift your chest, imagining space between each rib. Exhale and soften, never forcing the bend. Backbends here are about opening the front of the body while maintaining a sense of ease and control.
Throughout the practice, Lola encourages you to notice emotional responses as well as physical ones. The back is often a place where we store unspoken feelings. A gentle stretch may bring up vulnerability, relief, or even unexpected emotion. If this happens, allow it. Stay with your breath. Sensual yoga is about honoring the full experience of being in your body.
As you transition down to the mat, come onto your belly and rest for a moment. Feel the contact between your body and the earth beneath you. From here, gentle sphinx or low cobra poses help awaken the spine without compression. Keep your elbows under your shoulders, chest lifting softly, neck long. There is no need to push high. The goal is awareness, not intensity.
Slowly roll onto your back and hug your knees in once more. Take a supine twist on each side, letting your spine rotate naturally. Twists are deeply soothing for the nervous system and help release tension along the back muscles. Let your arms rest wherever feels comfortable, and allow gravity to do the work.
The practice gradually winds down into stillness. Extend your legs, let your arms fall open, and settle into savasana. This final rest is not an afterthought—it is the integration of everything you have felt and explored. Notice the subtle sensations in your back now. Perhaps there is more space, more warmth, or simply a quieter mind.
In this closing rest, Lola invites you to reconnect with gratitude for your body. It supports you every day, adapts to your life, and communicates constantly through sensation. Sensual yoga teaches us to listen before reacting, to feel before judging, and to move with kindness rather than force.
As you slowly return to seated, carry this awareness with you. The gentle back stretch and body awareness cultivated in this flow are not meant to stay on the mat. They can follow you into daily life—into how you sit, walk, breathe, and rest. Lola’s sensual yoga flow is ultimately an act of self-care, a reminder that your body deserves patience, attention, and respect.
This practice is not about becoming more flexible or achieving a certain shape. It is about feeling more at home in yourself. When you move with awareness and softness, even the simplest stretch can become a deeply nourishing experience. 💗
