Routine Base 3

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We delve into what the practice of yoga is, how you should internalize it and how to create your own personal practice. Learn to be a true yogi.Resultados de traduccWe delve into what the practice of yoga is, how you should internalize it and how to create your own personal practice. Learn to be a true yogi.


My name is Silvia Jaén, I welcome you to today's session

in which you are going to have as a target, a work that I'm going to propose to you so that you can create your own yoga routine

A concept that I think is very important for everyone to apply in their lives, can be applied throughout a week, spread over alternate days

The important thing is that you acquire a habit, so that you can practice a series of asanas

and pranayama

Before starting, I wanted to clarify or I wanted to inform you, about the what yoga is or how I can take that yoga routine

Yoga is, a millenary technique that has been around for a long time, evidently

It is a technique that is not only made up of the asanas, what you usually see in a magazine or on television, or in classes you may attend regularly

It consists of many steps

The asana is simply one more step

so that you can reach some emotional, mental and physical stability

Lately, we don't know or we are not very clear about the concept of what yoga wants to tell us

What does it mean? It's very broad but I don't want to go into it too much either, just, that is, something simple, that you can understand and that, above all, you propose to yourself and have in mind when you start your practice, these concepts which are very simple, very practical

I would like to tell you that, as I told you before, it is not something that consists of a series of postures, nor do they have a solely physical purpose

But it goes a little bit further, it is simply a step

The yoga postures are a tool for you to be able to access to a calmness, to a mental tranquility, to a decongestion of the body that is going to take you to a harmony and a peace in your mind

At the same time, with the Pranayama, which are the breathing exercises, you can achieve a state of maximum tranquility and inner harmony

I want to tell you with this, to keep in mind, when practicing your postures, at the time of performing the Pranayama, that you are going to to be able to practice in these videos, that above all you keep calm, tranquility, that you can feel what is really going on in your body

I mean by this, especially that there is no competition, internal, that you feel that you can be in a position, calm and slowly executing it

And the breathing is going to be something that's going to make you feel and get to experience that state of tranquility

It's not good for you to have a moment to spread out your mat, a short moment when you can't stretch out and you can't enjoy your yoga practice

It is not a purely physical exercise, goes much further

It's about listening to you, it's about pampering you

it's a moving meditation

So I recommend you to dedicate some time, as much time as you consider half an hour, three quarters of an hour, one hour, to your daily practice or as you stipulate throughout the week

But make it a time that you can take advantage of, the one you can get to be with you, to feel you, without rushing, no competition, quietly enjoying

No more, let's start the session I have prepared for you today

In it we are going to work on concepts very basic concepts, which are fundamental when practicing yoga

Concepts that are basic, but very important so that you can understand what is each asana, how you can execute each posture, how that gesture influences, that minimal action, but with a great result in your body, so that you can build up little by little these postures that I am going to propose to you

They are apparently simple gestures, but they require a little practice

Not an understanding from the head but really, get on top of your mat, and be able to go groping, of feeling what I am proposing to you at that moment

In this way, we are going to carry out, then, the rest of the postures that are going to come later, in successive videos

So let's start

Cross-legged, first taking awareness of your body

Feel first that you have a good base, that you sit correctly on the buttocks, and that your hands rest on your knees, without making a great effort

Straighten your spine, straighten your spine well towards the sky

Try to feel where that pull is coming from

The base of your spine starts from the coccyx, sacrum, lower back, dorsal and then back to cervical

It is very important that you build your posture from the beginning, from the base

So, we can make a series of moves, forward, backward, noting where that point is where the ischiae have contact with the ground

The ischia are, in which the ischia have contact with the ground

The ischia are, those little bones that are in the buttocks

and they have a little bit that you can feel when you really sit on them

When you sit exactly on that little bit it gives the sensation that you are going backwards

As long as that feeling is not exaggerated keep it, you'll be vertical there

Following that base, that we've created, from the perfect placement of the ischiums, on the ground

Let's go how to trace some lines that are going up in a straight line towards your clavicles

In this way, we are going to maintain verticality in your back

Once you have done this, by moving forward and backward, you will check that there's a point where you're already perfectly comfortable on these little bones

When you have it, maintain immobility and notice how little by little, with an inspiration, you can raise your back towards the sky, maintaining the lengthening of your front spine, it's the one that goes from the pubis towards the throat

You will notice that there is action, you'll notice there's some activity

But let's try separate what is activity and tension

And throughout this session, I'm going to give you some guidelines on how to feel it

The activity is when, you feel, like now, your spine is growing towards the ceiling, and yet the breath can move freely

I mean by this, that there is no retention muscular or important at the internal level, when you move your breath, muscular or important internally, when you move your breath, the ribs can move freely, the skin of your body, your musculature, without any kind of tension

So, with that in mind, it takes the head in line with your spine, to free the spaces also of the cervical spine

Let the legs be passive, and with your hands do a little bit of leverage on your knees, so that the spine grows towards the sky

Okay, the gaze let it be wide, panoramic, or you can keep your eyes closed, as you are more comfortable

Get in touch with the breath, contact with the activity of your body, and at the same time, with the inner looseness

feel your breath

Many times, when we want to execute a yoga posture, we are so mindful, from the head, of the correct execution of this posture that we forget to breathe

And it is the base of yoga, of one of the parts of yoga, obviously

A giant and very important part when you are practicing asana, the breath is what will make you get in touch with that posture, get in touch with yourself

Breathe deeply, create consciousness in your body

Very good, slowly, if your eyes are closed open them little by little and keep your attention on the body, all the time

We're going to stand up

Okay, and to start off I'm going to show you, and come with me, to that action, to that posture, which encompasses all the yoga postures

It is the tadasana posture, the posture that at some point you will have seen, surely, that you're with your feet together, your legs steady, your arms It's the posture, the posture that, as I say, encompasses the rest of the group of postures in yoga, whether it's the standing postures, the bending postures, the twisting postures, the extension postures, even, and obviously, the inverted ones

What does tadasana mean? Among many other things, tadasana is something that pushes not to weigh, it is a posture that becomes light

In yoga a posture cannot be heavy, if there is a heavy posture, physically speaking, that is going to be transferred to our brain, to our head, which is going to become even heavier

What we have to transmit, through the body, is that lightness, that space that you are going to create in the asanas, so that there is an internal space, so that there is an internal space, a space in which other than you are well and feel free in that space, of course, the breath can move quietly and in a very clear way

Very good, this activity that I'm talking about seems simple, but it's got many nuances that it is important for you to be observing as you join me in doing the posture

Let's start better with our feet apart, it's much easier at the moment to locate those actions, which I'm going to propose to you

Let's bring our hands to our waists for the moment and start by spreading our toes wide, they may open easily or they may be a little tight and you can't do it that way

At the moment, we're going to set that intention, to open them up, little by little they will do it

In this way, we are going to open the entire top of the sole of the foot and so on down to the heel

The more toe opening, the more widening in the sole part of the foot, I'm going to have a very good base when it comes to executing the postures

And you're going to see that as you practice the videos in your daily routine

With your hands on your waist, the toes as open as you can, in the form of a fan, and the sole of your foot wanting to cover as much space as you can on your mat

We're going to activate the legs, we're going to firm them up, so that the kneecap, the knee, it's going to elevate

I elevate the knee and I keep that firmness in the whole leg

A firmness, an action, that's going to come anything from that opening and push

of the foot on the ground

It is very important, that you step more with the big toe and on the inside of the foot towards the heel than on the outside of the foot, for the moment, that you step more with the big toe and on the inner side of the foot towards the heel, than with the outer side, for the moment, come on to separate the outer edges of the feet, that is, the one that goes from the little finger to the heel, and support the inner side of the foot

You'll be able to feel a lot of action in the ankle, even tension

But we're not going to hold it very long

Once you step on that inner side of the foot, push off

towards the ground, as if you want to make a hole in it

And you'll see that the inner side of the leg from the groin becomes active

All right, hold it there


That's it

Now we're going to do it the other way around

We're going to bring the thrust and the footprint towards the outside of the foot

Lifting the inner side

You will be able to feel an action, a tension even, in the ankle and part of the calf this whole side of the leg

Hold for a few moments while you breathe

Good, and stomping on the edge

of the outer foot on the ground, check that you are still keeping the activity in your legs

and that there is a slight tension or more activity in the external calf, this side of the leg


Now let's do, with the two edges the foot at the same time pushes the ground, continues to keep the toes wide apart, or at least that intention and the push of the external and internal side of the foot

Good, bring your attention to your heels now

Keep your legs steady and push at the same time like you want to make a hole in it

So we already have 3 points on the foot, the external side, the internal side and the heel, forming a triangle

Push at the same time to the ground and keep the firmness in your legs

Check, if you are maintaining this, that the sacrum and coccyx area, the lower part of your back descends towards the heels

and, therefore, there is a great ascent, from the spine, from the whole trunk towards the sky

All right, here, right now I'm doing tadasna

Here, right now, I'm doing a push, so that the posture is light and not heavy

It doesn't mean that by making the posture lighter, it's a soft posture and it's very relaxing and very calm, it can be an intense posture, in fact there are a lot of postures that you try in yoga, but there is no tension, the tension would be twitching the fingers of the hands, it would be to tense the arms to the maximum, and make a thrust, which would not be correct, producing a closure in the area of the diaphragm, of the belly

and not an elongation of your spine towards the sky

It's an action that pushes you away from, in this case, the ground, to to lift you up

You maintain an activity, but with internal space

As we said at the beginning of the class, a physical space in which there is space for your breath, you can move smoothly

All right, just in case you missed a spot, we'll repeat again, this time with more

All right, just in case you missed any points, we'll repeat again, this time with more


Push off with your inside of your foot, big toe to heel, outer side, little toe, little toe, up to the heel and the two heels at the same time push the ground

That's it

The active legs, as if they were two tubes

and check that you are starting to move away from the ground

The sacrum, the lower back, lowers and there is a very distinct elevation of the trunk towards the sky

Shoulders, below and back, you hold them gently

And head in line with your spine


And check that the breath moves freely, that you notice that your ribs are moving, that your shirt is moving

Yes, your legs get tired, but I don't have to drop about the position

I wouldn't be there, Raising it towards the sky



Okay, let's loosen up a little bit

Observe the sensations you have in your body, watch the sensations you have, also, at chest level

We've been building the tadasana posture, so that the breath to enter in an easy way, simple and become evident

In yoga we work all the time with spaces, spaces that you create thanks to these pushes we are seeing today so that the position leave you internal amplitude and that you can then function

If there is no such thrust, as I was telling you now in Tadasana, the posture will tend to fall, in spite of, and what I'm going to get with this, or in this case like this, right? A lot of times we slouch, life we lead, computer, phone, whatever, even by moods

we tend to slouch

In yoga we have to overcome this inertia, it costs, of course it costs

And with those actions and with those details, we are going to get to raise the posture, make it wide, so that even the organs have their space

If my yoga postures are heavy, I shrink and the organs are not going to have their space

A lot of times they talk about organs filling up, emptying of blood and then filling up again, but well executed

If I don't do those actions, if I generate that push, I'm not going to create that space in the column, I'm not going to create, inside the casing which is the body, an internal space, which is not only going to serve me to keep my organs healthy, but also the mind, the breath is going to flow better, the oxygen is going to get better to the brain and the results are going to be very great after your practice

All right

Let's apply this, the same thing we've done before, but with our feet together

Like this, quickly, the 3 points of the foot: inner side, external face and heel pushing the ground at the same time

Good, steady legs, raising the kneecaps

And little by little I'm bringing the sacrum towards the floor, you'll see that the pubis goes up towards the navel

That's nice, inhale deeply, and let the trunk go up, the front spine go up, arms steady, head back, breathes

Okay, from here we're going to interlock our fingers, keep the feet and legs working, keep the trunk lifting up towards the sky, and stretching the elbows a lot, little by little you're going to take them towards the sky

Once this is done, avoid than the ischiums, which we talked about at the beginning, project backwards

This we're not going to do it, keep those little holes, those little ischial pins

and directing them towards the floor, like we did in the sitting posture

Okay, steady legs, pushing with your feet on the floor, stretching your arms out

and, with their help, you pull them towards the sky so that the sides become longer

And take a deep breath

Don't sink the posture

Watch your feet, your legs, your arms, hold that action and feel that that action allows you to move the air

All right, nice and slow

You lower your arms in front, you keep your arms active, you feel the posture rising, at no point does it get heavy and, slowly, you loosen

Let's put this into practice in a very common posture, which I guess you're used to see in advertising, in some magazines, a posture that is one of the most basic in yoga, which is called utthita trikonasana

Very good, in this posture you can see very clearly what I was telling you about not weighing, what he is telling you about not sinking in the posture, not weighing the body

I have to keep those three points that I was telling you about the foot all the time pushing the ground, I have to keep the firmness in the legs obviously

and from there, maintaining that steadiness, you stretch out your arms, lengthen the right side to hold your leg where you reach

What I was telling you, if my posture is heavy and there's no action in feet and legs that makes me separate from my legs and from the ground, what I get is to make a posture like this, it's a heavy posture, it's a posture that's shrinking and that doesn't create space so that's going to go straight to all the internal organs, to your brain, and no breathing space, so it will be impossible for you to have an optimal result

when you practice yoga

So, we do it again from the beginning

Up with the arms, very firm, 3 points of the foot pushing the ground and legs active

Lengthen the right side to enter the posture

Good, and from there, keeping the firmness in the legs, creates that space in the spine that we saw in tadasana, that space that's going to move you away from the pelvis, creating space in the organs and for your breathing

You can feel around, hand on your waist, what it's like to feel heavy in the posture

Let yourself fall, Let yourself fall on it, loosen feet and legs

Look and observe your breath, feel if there is space for it

I don't think there's much room, is there? Okay, so let's get back to it

Feet and legs steady, pull the spine to the right side, in the direction you are going, and, although it may be more or less intense, observe that the respiration moves easily


Good, breathing in you come back to the center, don't stop pushing

with your feet, and you change the turning of the feet to the other side

Very good, with the legs firm, remember the opening of the toes, of the sole of the foot, of the 3 points of the foot pushing towards the ground

Keep the legs firm, breathing in and breathing out

lengthen your left side, hold your leg where you reach, and we do the same

We're going to see one more time what that's all about weighing in the posture, of congestion, shoulder, neck, spine, loosen your feet and legs

Do it with me

Okay, watch the breathing, if there's room

Okay, once you're here, we repeat, this time doing it right

You join in, that type of foot, that firmness of the legs very present, inhale and exhale lengthens the left side holding the leg, we can lower the hand

Okay, keep feet, legs steady and stretch your spine in that direction, lengthen your front spine

from the pubis towards the throat and breathes

Move away from the ground, away from the leg, separate the trunk from your pelvis, which shoots forward


Very well, to return keep your legs steady and come back to the center


Feel and observe the deep breath

Feel, here that space, in this area, the elevation of the posture

All right

Okay, we're going to look at this same concept now, but in your hands and on your arm

I mean by this, now you're going to get the idea that your hand is as if it were your foot from before, from what we've been working on before, that the doll is going to be you your ankle and that the arm is going to be the leg, the shoulder will be your hip

So, taking into account what we've seen before, the more separation between the fingers of the hands and the more opening of the whole palm of your hand on the ground, you're going to have a better base for doing the posture, so, there's going to be a great action to create space Put your hands on the ground

Push, separating well the fingers of the hands, push well the ground with the whole palm of the hand very open

Remember what we saw in the foot, this time it was the index toe and thumb those who push the ground well on the inner side of your hand

Accentuate that thrust

Okay, now go to the little finger, outer side of your hand, See how the inner side separates from the ground, hollows out, even creating tension in the big toe


Now, pushes with the external and internal face at the same time

The inner side will always cost you more

And with the heel of the hand, this part here, pushes into the ground at the same time

Okay, once I got this, the ankle, what was in ankle before, which is our wrist wrist, it's going to be stable

Whereupon, already I can direct this action to the arm, to get me off the ground, to make me light

I mean by this, if you will stop pushing, my posture would fall over the shoulder, making it heavy

And this bringing it to a and, therefore, less oxygen to the brain and less calms the postures

So, pushing with the hands on the ground do tadasana with the hands and move away from it

That's it, feel the shoulder move away from your ear by a push of the whole arm towards the ground

We are creating space in the joints, releasing at muscular level

Very good

Now, we're going to do it together, put your weight down, I mean, don't push

towards the floor and see what happens

Probably, he probably feels tension in the trapezoids, the upper part of the shoulder blades and especially that, over time, was going to lead to a bit of a droopy attitude, of sluggishness

So, push back with your hands, walk away

and create space

All right, doing this same thing we're going to separate the knees off the floor, but don't stretch them out, keep them flexed

We go back to applying the push that we're working on

If I don't push the ground, I fall on my shoulders, creating tension in my upper back

and neck, causing, once again, heaviness, contractures and internal closure

We have to push with your hands, inner side, outer side, create a lot of space in the shoulders and upward

Move away from the ground and breathe


And, slowly, we go back, you rest your knees on the floor, you rest your instep

and your forehead

Spread your knees a little bit more than usual, walk with your hands

forward and continues to create a good base with them

With the codes stretched rests his forehead on the ground and breathes

Very well, with the help of your hands you stand up, you bring your knees together, you keep your feet together too

Let's put our hands, palm together, in contact with the thigh and pushing it, it grows towards the sky, create that gesture of tadasana, of not weighing, don't collapse in the posture, stay well seated on the heels, from there stretch your spine to the sky and with your shoulders down and back, breathe

You sit, to either side of you, stop, little by little, to lie on your back

Good, get your posture right, make sure you're upright, let your arms gently rest on the floor and lowering his gaze you close your eyes

Let the whole body let go deeply

Take a deep breath and, as you exhale, let go of the whole body

Once again he breathes in deeply, and exhales

And one last time, Head, shoulders, arms and hands relax deeply to the ground

Back, very wide, loosening deeply, wanting to encompass almost all of your mat, is released from the inside out, belly, relax

Legs and feet, calm

The whole body relaxes

Body, mind, relax

The whole body relaxes

Body, mind, relax

Slow down, begins to move, to feel your body again

Do whatever gesture you need, any stretching you feel like

Wake up, stretch

Feel yourself again

Go turning on your right side

Relax a little bit in the turn, don't hurry

Very good, and already with the help of the hands, little by little, you sit up again, just as we started the session

Recognize your body, how do you feel it, how do you feel it now? Without judging how it was before, just observe how you are now, your breathing, your external and internal sensations

Raise your gaze little by little

I thank you for being there, for taking care of these little big details that we don't usually take care of, depends on what discipline, are contemplated more or less, and that they are fundamental at the time of practice

They are very small gestures, as I said before, with a great result

You will be able to check it as you practice with me

I encourage you to have that routine, that project for you, that space

That you can dedicate some time in your day to day life

to feel, to meditate, to explore and really that you can stipulate that time for yourself, very important, as I was telling you before, whether it's half an hour, three quarters, one hour, whatever but do it

I encourage you to be able to experience the magic of feeling and to love yoga

Thank you so much for being there

I wish you a very good day


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