Hello! My name is Cha and today, I will guide you through a yoga session focused on improving back health and flexibility. We'll explore various poses and techniques, sharing personal experiences and emphasizing the importance of listening to your body and adapting the practice to your needs. 00:00:02 -- Introduction and Cat-Cow Pose I introduce myself and guide you to your yoga mat, starting with the cat-cow pose. We'll modify the pose based on individual flexibility and strength levels. I'll share my journey from focusing solely on flexibility to understanding the importance of building strength. 00:02:06 -- Back Strengthening Poses We move into poses aimed at strengthening the back muscles and building core strength to protect the spine. These include opposite arm and leg extensions, melting heart pose, and sphinx pose. I'll share how these poses helped me during my back injury rehabilitation. 00:06:37 -- Neck Stretches and Relaxation We'll go through neck stretches, including looking to the sides and circling the neck, before transitioning into a relaxation pose. I'll encourage you to listen to the sounds around you and be present in the moment. 00:08:18 -- Closing Remarks I conclude the session by emphasizing the importance of being present and listening to the world around you. I'll share my experience of listening to the sounds of nature and encourage you to practice being curious and attentive to the present moment.