The postures in this session are specially designed to release and release tension. We will work with joint movements through simple postures that will allow the breath to move better, relieving that feeling of anxiety and stress that collapses your body and unbalances your mind.
Hello, my name is Silvia Jaén
I welcome you to today's session where we are going to work with postures specially chosen to combat stress
It is an evil that
affects all of us in our daily lives and that generally, among other things, tends to
accumulate in our joints, for example
So, what this produces is a stiffness in them, little mobility
and also a muscular tension
Especially, we are going to try and work with articular movements, simple postures in which you will be able to feel how the breath will be able to move better and thus, fight stress
Let's start, like this, as I'm sitting on my buttocks
A comfortable position with your legs and your hands resting on your knees
Slightly bring the ischiums towards the ground, at the same time as the sacrum, avoiding the occurrence of an exaggerated curvature in the lumbar area
Stretch your spine well, keep your shoulders down and back and your head in line with your spine
Feel how little by little you give that intention to the dorsal muscles
so that they go a little bit forward, towards the chest, so that the chest can open
Feel the space in your clavicles, the distance between your shoulders
Above all keep a wide gaze, a panoramic gaze
Try not to let your gaze go to a fixed point
Feel how from this position of your body, the breath can flow
much better
If you are more comfortable, you can close your eyes
Create awareness in your posture
In all the parts of your body
keeping one
active posture, but at the same time relaxed
Observe how the chest opens more and more
Breathing flows better and deeper
and balanced
Exaggerate the depth of your breathing
Very important to contact her
Very important that you feel them as part of you
Notice the mobility in the ribs, that as you do it, it becomes easier and easier, the mobility in them
Very good
Slowly if you have your eyes closed, slowly raise your gaze, try not to do it all at once
He looks first to the ground, then a little at a time, you raise it until finally you look ahead
It is always very important may your eyes be calm and that during the session, try to keep a wide look as I said at the beginning, panoramic
Keeping in mind that the eyes are a projection of the brain, if they are relaxed, if you keep a wide gaze, as I said at the beginning, panoramic
a calm look, you are going to transmit that feeling of calm and tranquility to your brain, very important to combat stress
This, together with your breathing, you will be able to make the posture calm, gentle
and relaxed
Let's start lying on the ground
Good
You lie on your back
That's it! You stretch your legs
And you leave your arms completely loose for the moment
Keep your legs a few moments active with the foot vertical, trying not to let them fall sideways
If you keep the firmness in your legs you can see that there's a
there's a stretch in your spine, a lengthening of your front spine going from the pubis upwards, towards the throat
And you get with this, a looseness and an elongation
in the belly
Whereupon, you will feel with more evidence that the upper area, the rib area is especially opened up, a space is generated
Slowly take a deep breath
Keeping all the time the attention on your breathing, which is calm, deep
And at the same time attention on your body, let's start with the first posture
Okay
We're going to bend your legs
You rest your feet on the floor, making sure they are parallel to each other
Once there, we are going to begin to do some exercises to feel the articulations of the body, to start unblocking them
Let's start with the head
Little by little, let it roll to your right side, bringing the ear towards the ground
Breathing in, you return to the center and drop it to the left side
We do it three more times
When you breathe in, you go back to the center and when you exhale, you go down to the corresponding side to breathe in again
And in the center, you leave your head there
We're going to put our right arm around the head
and with your hand you hold the other ear
And now, we do the same thing, but pulling on that side to stretch the whole area
left side of the neck
Pull the left arm down, to create more space between the ears
and shoulder
And take a deep breath
You go back to the center and we do the same with the other arm
At the level of the ear, you hold it, bring it to the opposite side and pull that right arm down
Breathe
You return to the center
You leave your head in the center
That's good
We're going to catch with our hands, now the head from behind, not in the back of the head, if not a little higher and only with the strength of your arms, you raise your head to look at your navel
Try that
the whole cervical area to stretch
while you breathe
And very slowly, having gained that travel in the vertebrae, you're leaving your head on the ground
That's
Once you're here, we're going to take your right hand, your left wrist and pull to your right side
of the arm, as if you want to pull it out of its place
Let the shoulder go to your hand
and feel it stretch and go to that part of the shoulder blade
Bring the breath to that point so that it can release more in that area
You go back to the center and we'll switch
You pull your right arm now
and let the whole shoulder blade area, shoulder and bring your breath there
so that it relaxes
You go back to the center
And interlocking the fingers of your hands, you turn your palms together
and pull your palms towards the sky
Keeping the elbows very straight, little by little, you bring your arms above your head
And now, pull your hands back
Feel how little by little, the sides lengthen towards the wrists and the breath moves deeply
Throat calm
and relaxed belly
You're back to the center, you interlock your elbows and with the help of your hands you pull your elbows back, feel again how the sides stretch, how the spine stretches too
and there is a greater opening at the level of the chest
Get in touch with that sense of space
Feel all the time, the coming and going of your breath
All right
And you come back to the center
And you're back to the center
We're going to stretch our arms to the sky and making fists with our hands, turn your wrists to the side
Feel like you're making a very big circle, avoid moving your wrists to the side
the whole arm, it's just the wrist
One way and then the other way
That's it! And hard, you open and close your hands, very tightly
Feel the palm of your hand stretching nicely as you open it
That's it
Breathe at the same time
The belly and throat calm
And the next time you open your hands, you leave them loose, along with your arms on the floor
Once we're here, we're going to stretch the right leg forward, pulling the heel forward
Stretching the entire back leg and then extending the instep, feeling how the whole front part stretches
You stretch the heel again, when you release the air and when you breathe in, you stretch your instep
Leg very firm
Breathing out
heel forward and breathing in
instep forward
That's it! A couple more times
And you put your foot down
We do the same with the left leg
Heel in front, stretch as much as you can and feel with awareness all the time in the back leg
On inhalation
the instep stretches
And so on, a few more times
And then
And then you put your foot down
Let's take the right foot, on your left thigh
Once here, with your left hand you hold your ankle, and with the right hand, you push that thigh towards the wall in front of you
Now you have to feel the lengthening in the whole right side
Take the opportunity to take a deep breath in and stretch the spine backwards
Feel the skin
how it stretches
the muscles, the hip joint that now opens
it's an area that's
very important to relax the nervous system and combat stress
Breathe deeply
You put that foot on the floor and switch legs
You do the same with your right hand, now you pick up your left ankle, and with your left hand, push your thigh forward
Stretch the spine well
Keep the shoulders far away from the neck, from the ears
Try to create a lot of space in the neck, an area also, where it generates
above all it accumulates stress, it accumulates tension
So, always try to create a lot of space in it
You put that foot on the ground, you put your right foot back over your left thigh
and you lift the foot that was on the ground, bringing both legs towards you
Holding under the left leg, and bending the elbows and bring them towards the abdomen
Shoulders always down, remember, plenty of room in the neck
Try not to shrink the chest, only force your arms from the elbow, towards the hand
Feel your hip, how it's opening
how it's loosening
Put your leg down and we do the same with the other leg
Remember: Shoulders down, little by little, with the help of your arms you bring your legs towards you
And bring your attention now to your left hip
Feel how little by little, it's loosening up more
the deeper musculature at the joint
Let that whole area relax
And now you put both feet on the ground
Slide your left leg forward leaving that's active and the foot is vertical
You bend your right leg toward your abdomen and embrace it
Bring it as far as you can towards you without shrinking the abdomen, opening the chest
And with your left hand keep holding it, the right arm leave it on the ground and little by little, bring it to the left side
What's important in this posture is that your right shoulder is touching the ground
Try to make it so, and little by little, go carrying with the help of your left hand that knee down
Feel how, little by little, the whole dorsal area becomes more flexible
The belly, the throat
turn in opposite directions
Stretching your leg
Okay and raise your head up a little bit and let's see
that
to stand up straight
Once you've checked you bend your left leg and again hug it towards you
The one that remains stretched out on the ground active remember, and the vertical foot
With the help of your arms, bring the left leg towards you
Lengthens the belly
Open your chest and breathe
And with your right hand, you now bring that leg towards the right hand
the opposite side
Left shoulder to the ground
Belly and throat, very relaxed
You bring both of your legs towards you now
Let the lower part of your back, relax
It is very important
the twisting postures in yoga
It is especially important to open, to release
to decongest, to cleanse
apart from all the organs, to release your spine
It's fundamental to unblock
to feel that space that the body needs and at the same time
, your mind will ask for
We're going to do the same thing as the previous pose, but this time with both knees together
Okay, okay, okay, okay
Let's go
to take them to the left side
That's it! Make sure that your right shoulder is still resting on the ground
and the head turns to the opposite side
Try to get the belly to relax, so the spine can rotate
Bring the attention to the chest and take a deep breath
And we do the same thing to the other side
Knees to the right side, head turns to the opposite side
And you return to the center
You embrace again, your knees to your chest
Stretch your spine well, when breathing in
And when you exhale, keep that lengthening of the sides, that opening in the chest
Breathe all the time
breathing, very present
All the time feels like shoulders actively and clearly, they're getting closer
they're moving away from your ears
Leave space at the neck, don't tense your throat
It's a very clear way for you to all the musculature and cervical of your neck can loosen
Feel your head free, your neck relaxed
With the help of a belt that we are going to place on the right heel, we continue making torsions, we continue making the dorsal area more flexible, just the one that is at the level of the solar plexus
Fundamental to be able to open this zone and to de-stress the whole body and the nervous system
Let's fuck with the left hand the belt, the two ends of the belt
Both legs are going to be active
The left foot, is going to tip a little bit towards the ground and bending the elbow and bringing
and bringing the leg towards you, we bring leg and arm over to the left side, until they're resting on the ground
You look at the opposite hand and belly and throat calm
And you're back to center
And with the help of both hands you take the belt
Bending your elbows, you bring your leg towards you
Avoid shrinking
All the time lengthen, all the time open the chest and breathe
We do the same thing with the other leg
We go back to adjust the posture, aligning yourself well
It's now the right hand the one that takes the belt
Both legs firm
Bend the elbow, but not the leg
Bring it towards you
and little by little, you drop the right foot down first and bring the leg to the opposite side
You look at your left hand
You have the attention all the time
to the belly, passive, to the chest, very open
With both hands, you take the belt and exhale
you bring your leg towards you
We put the belt aside
Legs bent, we are going to place our hands supported with the palm of the hand facing the ground
Once here, with our feet parallel to each other, we're going to lift our hips up
Avoid raise your hips from the lumbar action
Feel how there is a push of the feet against the floor
and they're the ones that help you bring your hips up
Walk with your hands a little bit towards your feet, give your neck some room
Relax the throat and with the strength of the feet raise the hips up
Feel the opening of the chest
The dorsal action what is it going to do? the diaphragm, the sternum, have more space
Continue with your hands under your buttocks as you lower your hips
You adjust your posture a little bit more, trying to bring your elbows together, and you stretch your legs
From there, with the strength of your arms, you raise your head to look at your feet
You lower your elbows a little more and bring the crown of your head to the ground
Important: Do not stop pushing with your arms on the floor, so that your neck still has its space
Keep your legs steady, your feet active
And from the bibs give it a little push
with the bibs towards the chest, to increase the diaphragm space
It is always very important to have a lot of space in that area to avoid possible tensions
To eliminate stress
Recreate yourself again and again in the air that comes in
and goes out
Feel the movement of your ribs
And slowly
You slide your head on the floor, we take out our hands and let the palms of your hands face the sky
Feel for a few moments your whole back resting on the ground
The soles of your feet
in contact with your mat
Observe the passivity in the womb
the space that you have generated in the upper part of your body
Notice how the breath flows better
Let's stretch our legs
Check one more time by raising the head, that you are aligned, on the mat
We prepare the Savasana posture
But first, the heel of your right hand, or your left hand as you prefer, you place it right in the center of your forehead with your fingers resting on your head
And, simply wear the weight of your hand towards the eyes, so that the skin goes over them and towards the nose
It's a way to make the brain have that sensation
of descending, resting and falling
To incite you in some way to rest and relaxation
Once that is done, leaves the other arm on the ground
You turn the upper arm out a little bit to continue to create that space on the side of the upper part of your body, at the level of your chest, in your diaphragm
Let the belly sink towards your lower back
And measure with each exhalation that the organs rest on your back
Let your shoulders
arms and hands, are loosened deeply on the ground
And notice that the thighs
fall very heavy downward
Feet
relax
Your whole body
Body, mind
Slowly begins to move slowly and to feel
Every gesture you make
every gesture, every movement
or stretching that you feel like
Move, wake up
Whatever you need
Notice the sensation of feeling good now
Breathe that feeling
Slowly roll onto your right side
With the help of your hands, you stand up
to sit up
Try to keep your eyes closed for a few moments
Bring your attention to your body
Keep being in it
And now watch that opening feeling
of freedom
Feel every part of your body freer, looser
and let that sensation be engraved in every pore of your skin
Let your brain and soul be impregnated with that
Let that calmness and that tranquility
fill your whole day today
Remember to breathe every moment, breathe each moment, each sensation of peace
Stay with that
I thank you
for having been once again practicing with me
Namaste
Audio:
Subtitles:
Yoga Pranayama
Night routine
Hatha Yoga: working the torso
Deep Pranayama
Pelvis in motion
Relax the face
Yoga to improve your life 10: Express session to sleep like a baby
The secret key
Yoga to improve your life 8: Restorative Yoga Body & Mind
Standing postures with a wall