Class 1 - Consciousness

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During this class, Silvia Jaen does not make people aware of the existence of the Psoas. Through the exercises that he proposes, your work on the Psoas will begin.

Hello I welcome you today Going to work Cree consciousness in the source Feel it feel weird is located go in search of those since To be able to stretch to be able to release them above all To work on them throughout the session but start Firstly I sitting on the buttocks adopt a comfortable posture With your legs crossed bring your hands to your knees and little by little The sacrum area lower towards the ground Set the sitting rooms have very clear contact with your mat They\'re your spine will be able to stretch completely towards the sky Draw line from your sitting bones to the top of your head To make a circle with a shoulders back to keep Turn down and back and will check that your hands are closer to the thighs and groin Close your eyes for a moment Lowercase Let your head stay in line with your spine From there you will feel good Head on your shoulders very long belly The open diaphragm expanding And when you notice this physical space Bring more awareness to the movement of your breath Let the ribs expand when you breathe in Let them retract a little when you release the air Do this a couple of times without losing the stretch We are preparing little by little for that introspection Today\'s practice will bring us that awareness throughout your body and Scarier Deep muscle That is born in And goes to your legs Where live organs are involved Including the diaphragm So let\'s give the diaphragm mobility with breathing A certain town to your spine with stretching Deep loosening in the hips You keep your legs very relaxed Try to make a breathing rhythmic don\'t lose that depth But the arrow entity play charging inside While placing your hands at the height of your hips on the floor on your Fingertips Push in the ground It propels you a little more towards the ceiling Check out the space between the ribs Spine Abdomen Passivity in your legs is clear on your hips Keep your shoulders down and back all the time For your chest midriff neck Keep breathing deeply let your breath take centre Stage Do not stay hidden Don\'t hide contact with your feelings With the possible tensions that you may have and let the brethren Very well little by little you will bring your hands to your knees Like at the beginning You will start to raise your gaze starting at the ground and Finally looking straight ahead Ok let\'s start laying down then you can lie on your back Good at first we\'re going to become aware and above all Attention to that area One of the areas that is very important and totally Unites the upper body with your legs Aluminium plinth Is a very deep muscle that we can barely get today Let go of the whole area More less it is the four fingers of your hands Play the four fingers of your hands on the sides of the naval parallel between the iliac crest Cubis and the rectum ok let\'s gently without nailing nails Be careful that the Fingertips be those that press Those two parallel lines will go up a little towards the ribs As if your hands work lamp go down Iliac crests near the pubis As a finch in the area would like pressure to be able to release it Don\'t forget to breathe Let your back be comfortable on the ground Alright Let\'s do this but now laying on your side So let\'s get on left side Good and let\'s leave left leg bent on the ground and the right foot like this Keeping the knee looking up the sky Let\'s go again to bring that awareness and specially contact with that Area of the source the hand as a bit weird gripper hold your waist and from the iliac crest Online reference to the pubis to gently press that area So we go up As long as you keep your belly come Relaxed so that the massage can be made clear and more 4 Try to relax this whole area we\'re loosening the tummy What\'s muscles that also support the spine Ok well we\'re going to do the same but all the other side were going to join always To help with your hands so as not to create tension anywhere in the body Now let\'s take on the right side You can use your arm as if it were a pillow There is nothing it will be the right like that you leave flex 2 The left foot is resting this way underground with the knees facing the sky Alright like a clamp Remember start to press all that area Remember that the belly has to be relaxed Breathe Oh well ok and slowly And the help of your hands sit up and lay down again On the back ok What we\'re going to do now Firstly we have the area a little Become aware of the movement to loosen the entire lower back And the stomach part which is where part of the sauce is I\'m from there what we\'re going to do is like a pelvic anteversion and we traverse improvement of the power To release that area while one stretches the other relaxes A few more times If you\'re familiar with the position of the cat when you\'re kneeling on the ground is exactly the same position Nothing else with the pelvis Only the just with the pelvis when you\'re around it let your lower back touch the net Move your lower back off the ground Bringing the pupils down in someone ok Try to do it well The movement of the pelvis and see how the rest of your back does the same with that movement A movement relaxing also for the rest of the body Breathe Relax the optimum Bring your attention all the time to the stomach to the lower back Also notice how your releasing this entire area giving it mobility No as you go through the movement it closed Which is soft The practically begins to Move by itself Alright Once you get through it stay there or you will see the lumbar area Where you will see that the lumbar area is not in contact with the ground but not excessively separated from it A neutral pelvis that makes the lower back suicune relaxed let\'s keep the left leg Sent on the ground with the left-hand you take the right foot Who is first line e with ankle 204 Minicab to access the hit directly and with the force of your arms Allowed to you and then push her away without you Closer to you And when you breathe it away And so a few more times You make that position move your foot closer to you Check that the pelvis makes a gesture although softer Very similar to what you have done before Leave it on the ground and do the same with the other Which will feel like from the hip and with the strength of your arms you can bring the light closer to you Now you\'re a little closer to you Unlock the pelvis skin caused by that movement Let go of all that structure but the Solas is loosening little by little Always with smooth movements Don\'t rush Let go of your leg stay for a moment with both feet Preston on the ground Like spent and arms were your most comfortable Take a deep breath Begin to move the pelvis again in antiretroviral Increasingly involving the rest of your spine moving Also releasing the door so area One of the parts also from with the solar system Breathe Good When you go down words we\'re going to place a break across the mat just below the sacrum Try not to put it in the lumbar area Leave your left leg bent on the floor supporting the foot and bring the right one towards you The record will be relaxed the only thing that will stick Active or your arms Will its Force bring the legs towards you and your spine will stretch towards the back of the Where you are In this way we are relaxing and stretching the slowest at the same time Relax the belly Alarm so that it can be released much more This is directly related to the diaphragm to create awareness in it too So that there is total comp in it We do it by moving leg moving away bring a Little Closer That\'s it gently and without rushing Ok now as you bring your right light towards you Let\'s stretch our legs on floor In this way Push with your left heel towards the wall in front of you Ireland With the left thigh towards the ground Take a deep breath lengthening the belly and stretching your spine back You will see this entire area has a special stretch We\'re going to stretch and therefore relax the source What\'s the belly lengthen And you also feel that And calm deep within you ok Let\'s put a right foot on the ground Going to do the same with left leg first you leave the right bend Relaxed left foot and with the strength of your arms bring the money towards Can you put towards a chest Stretch your spine back Feel the opening of the diaphragm and take the opportunity to breathe deeply Bring your attention to the front back of your body all the time Feel how you really create space and calm down at the same time When you release the air Very well the same as before you do it in Motion Bring a leg closer to you when you release the air when you breathe in move it away Observed the abdominis relaxed but at the same time is stretched The right inside your iliac crest Releasing left side Breathe good and next time From you Stretcher right on the floor with your active foot Pulls towards the opposite war from your right here in with your thigh push the ground Bring your bent like a little closer notice as it gets closer to you Right side stretches a little more stretch your spine Take a deep breath Especially feel your right side stretching lengthening Creating space Keep your legs straight active Very good now what we\'re going to do a stretch the two legs forward keep them Keep the food vertical active And keep pushing your thighs to the ground you will feel at the sacrum The skin it goes towards the heels this way we are The life space in the lower back Ok this is fine don\'t modify it if you lose it do not do the position Ask me for bend one leg then the other so that all that area continues to descend Keep descending and describe much more space in each of your vertebrae Keep that pair you will see that the belly will like that anymore because the spine is stretching And therefore the entire so at the same time Keep your legs firm with your thighs pushing down and this time we\'re going to leave her arms Laxed on the ground Take a deep breath without losing your legs or feet Notice how little bellator there is more more space in your abdomen towards the diaphragm Take a deep breath Relax your throat Arms Keep some action in your spine Open the chest To the sky Check how your breathing goes directly to your middle Cribs leading the belly completely sunk towards the lumbar area Here we lengthen half a minute more Good Bend your legs on the ground raise your head Stick at the breakout put it aside we won\'t disturb We will go bringing your shoulders together a little walk with them also to work Little by little we will begin to around the Dorset area Slowly You are placing vertebrae by vertebrae on the ground Until the last one rests on the mat is your coccyx We do the same by raising the pelvis to the sky Let your feet push the ground so that your entire back is detached from the mat Take a deep breath The Bell and open expand the diaphragm Novo Randy go down there to be a better way Go down vertebrae by vertebrae back on the ground as if you could count each one of them Inspire and you can even do it a few more times Very good the next time your buttocks hit the ground rings Knees closer the lower back rest and they\'re rock gently 2 Into the other to massage it Ok very slowly Turn on any of your sides With the help of your hands sit up or going to lay facing down so let\'s Like this We will place the forearms underground supporting the whole palm of the hands On the ground and you\'re going to be like this what we\'re going to do is to The entire left side of a sailor\'s stretch while relaxing the right Advanced as far as you can with your foot towards the wall where it is going and a little bit Push the ground with your forearms do a kind of fraction of your arms towards you de-stress To stretch your right side Very clearly you can feel that the skin is also stretched The idea is to create two address The light that is stretched post towards the back wall With the help of your arms that pull make the chest Open And your spine will stretch forwards and up Very well Do the same with the other leg Now you\'re far is back as you can be Your right leg flex the left and again With the help of the four arms of the hands on the ground do that little traction Well the skin and your right leg head for the back wall your spine stretch Is forwards and up and you will see How the whole right side stretches Open your chest and take a deep breath Very good ok let\'s stretch both legs with the help Sit up and going to do Put your feet together ok I\'m from here were going to make 2/5 with One on top of the other place of forehead on the ground and place of elbows well apart Is that you\'re very comfortable in the position just let yourself be there releasing hits 2 The heels shoulders calmly towards the ground and try not to hold the neck in mauve But made it loose little by little Can your nose and chin towards the for relaxing your neck What\'s the breath the stretch Andalusian horse in the lumbar area Very good and with the help of your hands sit up knees and feet Place a hands-on defies lower your gaze and close your eyes Observe how the pelvis rests calmly on the heels Ensuring that it is in a neutral position There is no type of action and tension in the entire lumbar area Notice the space the fact of wee comes out on its own without any effort to support your To keep it stable and relaxed at the same time Little by little open your eyes will lay on her back before we finish With the final relaxation We do a twist to finish loosening and relax all that area source So many parts of our body intervene essential at the structural inorganic level Finish releasing a little before savasana We lay down Keep your left leg straight and right leg flexed taking it to your left side Ok turn the head towards the right hand looking at it More than morning you\'re left me to the ground The right shoulder that is approaching towards them at to give you more flexibility to your Breathe Alright go back to the centre And do the same with the other leg now stretch the ride Flex the left And take it to a right side then looked towards the opposite hand And little by little with each exhalation let go of all that aside that now stretches An expires move your left shoulder Go back to the centre Ok you\'re already preparing for the final relaxation so let\'s check your Train on the mat You\'re not crooked Step-by-step leave your head on the ground Spread your feet letting them fall sideways Your arms relaxed and your palms looking up the sky Make sure you\'re very comfortable if you need to cover yourself with a blanket Ideal posture you\'re very comfortable You\'ll be very comfortable lovely again until the eyes closed completely Until your eyelids want to close Wenso Allow the lips depart loosen in the jaw leaving it loose Relax your temples cheeks At the whole weight of your head rest on the ground Dropping shoulders arms and hands increasingly Heavy on the ground Deeply abandoned Relax your back Loosen the buttocks And check how the abdomen is sinking progressively towards your lower back relaxing Organs steeply observed the passivity in this area Relax the buttocks legs and feet Spider-Man Indian With each exhalation They were more more on the ground Deeply abandoned The body relaxes Body mind relax This lasts 5-minutes the final relaxation Little by little Start to move your feet Veins arms legs Observe the different feelings Feeling of space rest Any gesture you need any stretch If you like doing Little by little turn on any of your sides With the help of your hands sit on your buttocks Stretch your spine well Observe the sensations that remain there The ones that little by little you will integrate in your body The most obvious feelings the most subtle So you can enjoy it throughout your day Bring your hands to your chest Hari om tat sat

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Audio:

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