Hatha Yoga and organic movement This Yoga session is dedicated to creativity, the creative energy of Nature that our bodies contain. At a physical level we will focus on opening the hips and making the pelvis and belly more flexible, the area where our umbilical center and creative power reside, with the aim of opening spaces in our body so that creativity can emerge in different forms of expression. Due to the type of asanas proposed and the way to perform them, today's practice is very suitable for women who are either menstruating or before this moment of the cycle. If this is the case, you can prepare blankets and cushions to seek comfort and relaxation for your body at all times. The session is composed of a harmonious practice of static and dynamic asanas, a relaxation space and final meditative practice: a heavenly communication. This is a beautiful technique that comes from the Kundalini Yoga tradition that integrates the chanting of mantras with mudras that express their meaning, and movement. It favors the cultivation of concentration (Dharana) through repetition (Japa) of the mantra and movements. The mantra that we are going to use is the Adi Shakti Mantra, in a version by Jai Kartar, from his album Golden (www.jaikartar.com). It is a song dedicated to the Great Creative Mother of all that exists. Adi Shakti, Adi Shakti, Adi Shakti Namo Namo Sarab Shakti, Sarab Shakti, Sarab Shakti Namo Namo, Prithum Bhagawati, Prithum Bhagawati, Prithum Bhagawati Namo Namo Kundalini Mata Shakti, Mata Shakti Namo Namo
Namaskar, my name is Marta Atena
It's beautiful to be able to contemplate the creation of nature, today's session is inspired by that, by the energy of nature
creative, the energy that creates
We are going to focus on the pelvic area, in the hips and in the belly, to relax this area, to be able to open spaces, to be able to connect with the creative energy that on a subtle plane, resides here, and give it space so that it can express itself through our bodies
If you are a woman and you are menstruating, this session can be very good for you, if you are in the moments before the cycle, then do the complete emission, if you are menstruating you will do the complete emission
small modifications, I hope you enjoy it
To begin we are going to take the hands in the "mudra" of the prayer, which is legs
crossed in "sukasana", the spine aligned from the sacrum to the crown of the head growing, opening space between your vertebrae, observe if there are tensions in your body that you can relax, settle into the posture, observe your breathing, bringing the attention to your belly, to the umbilical center, a center located about three fingers below the navel, try to fill this center, this space, with a little more air in your center, and exhaling try to empty it completely
Continue with this breath, central or abdominal, serving you of exhalation to relax the tensions, which you don't need, and through the inhalation growing, a little bit more, in each cycle, bringing the hands towards the Earth, with your back resting on your next inhalation, take your hands towards the sky, caressing the space around you, feeling it through your touch and exhaling, letting your arms go down, soft
with this deep listening of space that you have around you, deepening the breath, from the belly to ventral breathing, and on your next inhalation, breathing a little deeper, bring the palms of your hands together, stretching your arms towards the sky, a little bit more the spine and exhaling, turn the palms outward, bring them toward the Earth, resting them on the knees, bring the attention to your umbilical center, if you want, you can place a little finger pressing lightly to remember to the body, where is this center
And little by little, starts to roll your pelvis, making wider and wider circles, you can relax your hand if you wish, try to make the circles dynamically, smoothly, as if the movement were smeared with oil, trying to find comfort, fluidity, slowing them down a little bit, we're going to introduce a movement with the arms, out of the chest when inhaling, returning when exhaling towards the chest, as if offering life something, that resides very deep
And so exhaling, the spine is rounded on the inhalation, the chest opens, the arms open
watch your cervicals, the head
try to make them accompany the movement, with the minimum tension possible
On your next exhalation ,change the direction of the circles and the arms, watch your pelvis firm, rooted in the earth
The ischiums do not rise, the base of your body firm, it supports you
Bringing your hands to your knees, continue the torso movement, unlinked to the breath, making movements a little bit faster, more fluid, as if your body was smeared with oil
Making smaller movements, go back to the center, take a deep breath, filling your belly, and exhaling, empty yourself completely
Inhale deeply and as you exhale, grabbing your knees with your hands, place your feet in front of you, round your spine backward, inhaling together your feet, growing with your spine to the sky, with your knees to the Earth
On the exhalation, surround your spine
Inhaling grab your feet, growing in the bound angle posture, following the rhythm of your breath
On your next inhalation, hold the posture, holding, the basic structure of the posture, try to relax all the tensions that you don't need, to blossom internally
And on your next exhalation, relaxing the posture, cross over one leg in front of the other, if you are menstruating, keep this posture breathing ventrally, otherwise cross your fingers behind, the lock of Venus, bringing the scapulae together and on your next exhalation bring your forehead towards the mat, bringing your arms towards the sky, inhaling as if your hands were being pulled, rising in the round vertebra by vertebra, relaxing the arms, resting your hands in front of you, place yourself in the lightning posture, on the heels, with the spine aligned
A circular movement to your shoulders, dynamic movement, smooth, smeared with oil, change the direction, mobilize your scapulae, try to look for pleasure, and making a circle backwards, back to interlace the fingers of your hands, if you are menstruating, keep the posture up, bringing your shoulder blades together, opening the chest in a soft way and breathing ventrally from the abdomen, but on your next exhalation, open the chest forward by flexing the trunk, bringing the forehead in the direction of the mat, carrying the arms well towards the sky, inhaling as if pulling yourself out of your arms towards the sky, let it drag your body
The spine incorporates itself, vertebra by vertebra, placing the hands supported behind, open your chest, chin back
Exhaling joins the fingers of your hands, in the direction of the Earth, inhaling goes up, vertebra by vertebra, ending with an extension of the spine, then, on your next inhalation hold up, spine aligned, bring your arms relaxed, on the thighs, resting your hands in front of you, your knees under the hips, create a base solid, with arms well active, fingers wide open, legs also active, the spine neutral, tilting your pelvis, round it towards the Earth, looking towards the sky, on the exhalation, round your spine by inserting your head between the arms, keeping this same posture of cat, cow, let's change the weight, from one side of the body to the other, to make a dynamic, continuous, circular movement
Remember not to bend your arms, that your legs remain active and that the head rolls
a continuation of the spine
On your next exhalation, change the direction, bringing the movement towards the center, without shifting the weight between left and right side, moves forward a little bit with the hands, if you are menstruating, you can remain or do the cat posture movement, cow, the one we were in, or else, stretch your arms forward, carry your buttocks to your heels and rest in the posture of rest in balasana, but in your next exhalation, carrying the tips of the feet on the mat, bring your body into the downward facing dog posture, inhaling, on the tips of the toes, bringing the knees to the mat, cow posture, on the exhalation to the cat, inhaling, cow, inhaling, downward facing dog, and so, to the rhythm of your breathing, is to transit from the movement and on your next exhalation, carry the buttocks towards the heels, opening the legs, walking with your arms well away, so you can relax your forehead on the mat, to let go in the posture
Walking step by step to your knees, and climbing round and round, vertebra by vertebra, spreading her legs in front of you, legs straight, feet in flexion, keeping the pelvis rooted in the ground with the ischiae, very firm, begin to move your chest in a circular motion, change the direction
On your next inhalation, stop the movement and bring your arms skyward, exhaling, twist your body to one side, help yourself of the hand that is behind, so that it becomes the base of the hand that is in front, to propel the torsion, inhaling, towards the sky; exhaling twist your body
If you are menstruating, do not force, gentle twisting
Try to make sure that your abdomen is relaxed, that your uterus may remain relaxed
Next time you exhale to one of the sides, support hands turn the leg, bring the forehead towards the mat, come up with the help of your hands and inhale towards the sky, exhaling to the other side, turns the back leg, brings the forehead towards the mat
On your next exhalation, bring your hands down by your sides, resting the soles of your feet in front of you, settle into the crow's pose, if you need supports under the heels to have a good plantar support, you can roll up a mat, a blanket
Try to grow in the posture, opening space in your chest, opening space between your vertebrae, we are going to transform this static "malasana" into a dynamic movement, for that we are going to see two variants, so that you can choose the one that fits better to your body at the moment
If you are menstruating, bring your hands in front of you, supporting them by bringing your weight toward your body
forward, letting the head hang down, the arms come up
loose, relaxed, at the end the legs are stretched and they can go up the arms
Lower with the spine aligned, to settle back into the raven posture, initiate a second cycle on the exhalation
If you are not menstruating, lower your palms downward and come up with your spine aligned, a slight extension, exhaling also goes down with the spine aligned
I'm going to do the variant for menstruating women, or if you're pregnant and you're doing this kriya, if this is the case, too, reduce the backward extension, the smallest
The next time you inhale, stay standing, exhaling lower your hands to your sides, remaining with the legs slightly apart, carry a figure eight, or infinity, motion to your hips, with your legs slightly apart
legs straight, the trunk follows the movement slightly, observing from the inside, your throat, your jaw, if you feel extension in it, try to release it through the movement of your body, and change the direction
You can let go of the arms and let them follow the movement without control, if this makes it difficult to make the figure of eight, go back to the hip, and doing the movement, smaller, return to the center, closing legs, toe-heel, toe-heel, keep in the feet, hip-width apart, bringing the attention to the pelvis, beginning to vascular the pelvis forward and backward, one movement smooth and continuous, knees slightly bent, torso aligned, growing at all times
So making this movement slower or slower faster according to your needs
The arms to the sides of the body, from this impulse, from the pelvis, we create a movement continuous wave in the torso, from the pelvis to the shoulders
And the head continues the flexible movement, available
Change the direction of the wave, and we are going to introduce a movement with the arms, relaxing the arms, with the movement of the wave, make it a little bit more dynamic, looser, relax the legs too
It allows the movement to arise from the soles of the feet to the crown of the head, like an impulse that runs through you, from the base to the top of your body, a fluid motion, smooth
Shape
smooth, we are doing the smallest movement, smallest, until it stops, in the center of your body
On your next inhalation, bring your arms towards the sky, bring the palms of your hands together, spreading your feet a little more apart and on your next exhalation, come down into the posture of the raven, keeping the spine aligned
Leaning on your hands, supporting your knees; the feet protrude a little bit outside the buttocks and we are going to couple the buttocks between
between the feet, if you feel tension in the knees, you can place a blanket or some support you have at home under the buttocks, to make it easier, don't force the knees, pamper your body
If you can get into the posture, focus on the opening of the hips, aligning the spine, growing
Even if we are in stillness, continues to blossom in every instant, present in the posture, present in what happens within you
Watch your throat, your tongue, your jaw
see if you can relax them a little more, in tune with the work your pelvis is doing
Supporting the hands behind, we're going to go down slowly, o0bserving where our personal limit is
In this posture, we have to be especially careful with the hyperextension
of the lumbar spine
Let's center attention on opening the hips, we're going to keep the legs, the feet, well active, if we feel confident, we can go on supporting the whole torso, with the body active, column growing
The arms can be on the sides, the sides of the body, open crosswise, or holding the elbows
You can use as many supports as you need to settle into the posture
If you are menstruating, I encourage you to use them, don't go beyond your possibilities
Active legs, active feet, attention to the hip opening, taking care of your lower back
Relaxing crossing the arms, let's go back to the sitting posture, for it, we're going to do strength with either the abdomen, pulling with the chest or if we can
if we feel that we can hurt ourselves, we will do more support with our arms, look for the way that your body needs at this moment
Helping you from the hands, get out of the posture, stretching your knees to the front, if you need it, helping you with the touch, with the mime, to relax the knees or any other muscle
Massage your body as much as you need, then, lay your body down comfortably, find the posture
Observe your breathing, try to make it a little bit deeper, if thoughts come, try to let them go, as if they were a cloud in the sky, blown by the wind
a bird that enters and leaves the scene
Don't feed them, just, watch them, let them pass
Focus your attention on letting go your body deeply and with each exhalation, a little bit deeper
On your next inhalation, bring your hands to your belly and to your chest, trying to fill your belly in a deep way every time you inhale, o9observing how the chest moves too, slightly, with a little bit more depth in each inhalation and in each exhalation, in each cycle, filling you completely and emptying you also completely
Working the hands on both sides of the body, continuing with this ventral breathing, bring some movement to one part of your body, without losing awareness of the breath and let the movement continue to awaken your body, that it may become contagious some parts to others
In the different positions you follow breathing from the abdomen, in connection with the breath, go looking for a way to incorporate
A path that involves the least tension, the minimum effort sitting in sukhasana, easy posture
To finish the today's session, we are going to do a meditative practice
A celestial communication, is a meditation technique, that implies the use of mantras, of mudras, positions, hand and arm movements and movement
The mantra we are going to listen to, is a version of the singer Jai Kartar, from her album "Golden", is a beautiful version of the mantra, and we are going to sing, other than of verbally, with the word, with the hands
Let's begin with a seed, a cosmic seed that departs from our womb and this cosmic seed, the tradition tells us Indian, that at a given moment became at a vibration wave, that's "Adi Shakti", the creative energy in motion and it says: Adi Shakti, Adi Shakti, Adi Shakti, Namo, namo
And before this creative energy, I surrender
Sarab shakti, Sarab shakti, Sarab shakti, Namo namo
Pritham bhagvati, Pritham bhagvati, Pritham bhagvati, Namo namo
Kundalini, Mata Shakti, Mata Shakti, Namo namo
And we repeat the cycle
At the beginning this kind of meditations are a little bit complex, but you can join a part of it of the mantra, chanting or movements, and little by little, integrating more elements, which will help us to train our concentration and to keep us present in that complexity
In the version we will chant the mantra, with the mudras, with the voice, until the end, in which during a cycle, we will sing to him in silence inside, the movements continue and the mantra continues to resonate, on the inside I keep on reciting it
In the last cycle, the movement of the body is free, spontaneous, is one of enjoyment and pleasure, so I hope that you enjoy it
Adi shakti, Adi shakti, Adi shakti, Adi shakti, Namo namo
Adi shakti, Adi shakti, Adi shakti, Namo namo
Sarab shakti, Sarab shakti, Sarab shakti, Sarab shakti, Namo namo
Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo
Kundalini, Mata Shakti, Mata Shakti, Noma noma
Sarab shakti, Sarab shakti, Sarab shakti,Namo namo
Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Pritham bhagvat, Namo namo
On your next inhalation carry your hands to your heart center, palms together, the base of your thumbs in the center of your chest, in this position, let's take to close the session three full breathing cycles, three deep inhalations, and three exhalations that completely empty your body
Thank you
Audio:
Subtitules:
Diaphragm opening
Pranayamas
Therapeutic Yoga Class - Lorena González
Class for the first trimester
The secret key
Purvottanâsana or upward plank
Yoga for sports: Yoga to open up the hips
Vinyasa Flow
Session 5: Ashtanga Series One, Part Two
Uttitha Trikonâsana or triangle pose