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.
Hello
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
Breathe
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
Good
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
agility
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
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
Breathing
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
Breathes
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
Tadasana
Feel and observe the deep breath
Feel, here that space, in this area, the elevation of the posture
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
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
Namaste
Audio:
Subtitules:
Unblock back and open mind
Ying Yoga Practice - Lorena González
Halâsana or plow pose
Advanced Vinyasa
Ashtanga Yoga Mysore
Awakening the body 3
Class 8: Special back III
Yoga to improve your life 2: Asanas to strengthen your abs.
Yoga to improve your life 1: Revitalising and cleansing the body
Session 2: Suryanamaskara A and B, sun salutation