Anyone who has had a long and stressful day would know that it is not easy to wind down in the evenings. Luckily yoga is great for calming the mind and helping you get a good night's rest. The perfect class to help you relax deeply.
Hello my name is Silvia Jaén I welcome you to the session in which today we are going to work in depth postures, and movements in order to be able to sleep better
Especially today we are going to dedicate some time to relaxation
conscious, to creative relaxation, a moment in which you can be connecting with yourself
while I'm directing you saying a series of instructions and little things which is just listening, visualizing, to feel and relax in order to improve the quality of your sleep
Let's start on the knees and on the hands making a series of movements that will come in handy to become aware of your body
Okay, we're going to pull the hips well back
and from the top of the head forward
Create a good base with the whole palm of your hands, trying to push the floor
Trying not to sink on the shoulders, always far away from the ground
and pulling your hips back you leave your back straight as if it were a table, parallel to the ground
Breathe in deeply
and create in the column two directions
a stretch that goes to the top of your head
and another pulling the coccyx towards the wall you have at the back
Notice the space you can create in your vertebrae
as you breathe
Little by little you are rounding from the coccyx sacrum and slowly you let this gesture spread to your whole spine until you end up rounding and releasing your head
when breathing in you bring the coccyx and sacrum back to the wall in front of you
sinking your spine and bringing your gaze a little bit forward
And so
little by little we are going to link the movement with the breathing
When you round your back you release the air and be very conscious
how you do it
when you sink your spine you breathe in
and you open your chest wide
Try to make the movements smooth, slow
to go little by little
encouraging calm and relaxation
Observe how slowly the movement, the breathing, become more and more integrated
You can feel your body
as it keeps moving
and at the same time relaxing
All right, next time you have your back rounded, spread your knees a little more apart
and slowly you're going to sit back on your heels
Continue with your back round and slide your hands forward
There, lengthening the sides well, keep the spine very stretched and for the moment the head in line with your arms
That's it, little by little you're moving forward
more with your hands
once you're loosening up more and more inside
Breathe
All right, now we're going to make two fists with our hands, one fist and one fist
that you put it on top of the first one, you support just the point between the eyebrows, letting the skin of the forehead towards the nose
Anything that's lowering the skin from between the eyebrows of the forehead towards the nose we're going to incite in this way in some way the sleep, the relaxation of the brain, if you do all the contrary we would have just the opposite effect, you would wake up, you would increase the alertness
in this manner with the fist you bring the skin of the forehead a little bit towards the nose
you leave the whole weight of your head on your hands
and with with your eyes closed you breathe deeply
Continue breathing deeply and slowly
Keep that skin down
from your forehead to your nose letting the eyes go down too
Very good, little by little and without opening your eyes
help yourself with your hands to straighten your posture and stay sitting on the heels with the back straight
Breathing widely and deeply
Observe this sensation on the skin of your forehead, how it falls, how it keeps falling
towards the nose
Relaxes the tongue and allows to rest on the floor of your mouth, that it does not press with the roof of your mouth
Very well, slowly open your eyes, but don't do it all at once, let your gaze first be directed towards the ground and then little by little go up to the front until you look forward
Well, we are going to sit down to lie on your back
Make yourself comfortable, you can use a blanket for your head and if needed you can use also a blanket roll or even a chair to put under your legs and so you can be much more comfortable for relaxation, you can also cover yourself up because when you're a little bit lying on the floor lowers the body temperature with the relaxation, so make yourself as comfortable as you can, you can also cover yourself you can and let's get started
Lay down on your back and make sure that the blanket that you have placed under your head is in contact with the shoulders so that the neck is in contact is well inside your blanket and your neck comfortable
If you have placed a height below your legs make sure that it is well placed and that you feel comfortable
Remember that you can cover yourself to maintain your body temperature, since, as I mentioned before, it tends to drop with relaxation
Adjust the whole body
Make the movements you need to feel very very comfortable
Make sure you don't have anything about you that bothers you when it's time to let go of your whole body, nothing that your hands or your feet or your head will rub against
Make sure you have a space to let go fully and deeply
Once you have done this take a couple of of deep breaths
Take as much air as you can, always without forcing, and when you let the air out, do it very softly
slowly
and then breathe normally
Contact with a calm breath
soft
Almost starts to become imperceptible as you relax
but it's still there
You can feel the sway in it
Your inspiration and your exhalation
and let the body gradually let go
go on loosening up
Bring the attention to the top of your head
Feel it clearly
Little by little take the attention to the forehead ,to all its space
from the center of your forehead sideways
Slowly
feel the temples
especially bring attention to your right temple
until you could almost feel its heartbeat
Bring it to your attention
to the left temple
to your right eyebrow
to your left eyebrow
and between your eyebrows
Stay a few moments with your attention on the space between your eyebrows
Go and bring your attention to the right eye
to your left eye
to your nose
upper lip
lower lip
the jaw
Feel your throat
The chin
the nut
the neck
Bring your attention to the back of your neck
to the back of your head
And to the top of your head
as it rests on the blanket
There where you started
Feel the skull
Your brain
The eyes
every single one of them
and that connection that links them to the brain
Bring attention to your ears
on the inside
to the passage of the throat
Carries the attention
to your right lung
left lung
heart
see if you can get to feel even subtly its rhythm
The diaphragm
feel its movement when breathing in and when breathing out
Bring the attention to your stomach
to your liver
and intestines
Feel your whole body
your whole body
Feel your whole body at the same time
Relax
Bring your attention to your navel
Observe how it rises as you breathe in
as it sinks as you exhale
I feel that sensation of softness
when the breath moves in a balanced way
Notice that this breathing brings you tranquility
serenity
and that you are very relaxed
you are awake
without falling asleep
But don't let this be an effort
Continue breathing
when breathing in
mentally repeat
I am
on exhaling mentally repeats
quietly
You breathe in
I'm
breathing out
you turn
calm
and so on at your own pace
a few more times
Imagine now and visualize a fruit
Whichever one you prefer
in a bowl, in something that the contains it, that holds it
imagine its weight
imagine its texture
its taste
the shape that fruit has
its color
and recreate yourself
in these sensations
as if you could savor it right now
as if you could feel its weight
its texture
dwell on that sensation
With your eyes closed
Direct your gaze upwards, like between the eyebrows
hold for a few moments at that point
relaxing the tongue
let your gaze
fall again and descend
Visualize now a place
preferably in nature
a place where you feel comfortable and where there is always a space to see trees
or a river passing by
The sun that gently caresses your skin
Visualize for those
visualize for a few moments
moments
that space
where you are
well
and above all you relax deeply
Well and here it would be like to increase a couple of minutes more
Watch as you walk through that space
looking at everything that surrounds you
everything that exists
the blue sky
While you are walking you can feel
the smell of the vegetation of those trees
you can feel the temperature
of the air
when you breathe in and out gently
The sound of the river
relaxes you and leaves you in a state of deep calm
and the contact of the sun with your skin
Let everything your body to relax completely
It's a sensation of recollection
of being quiet and calm
Stay there savoring this moment
soak in this moment
Little by little
you're moving away from that place
you walk softly and slowly
staying with those sensations that you have come to feel at that moment
a calm
and a deep relax invade your whole body
And so little by little
start to bring your attention very calmly back to your body
to the place where you are
Go slowly movements with your hands
with your feet
at the same time as you breathe in and out deeply a couple of times
Wake up now, do whatever gesture you need to do
any movement your body asks you to do
any stretching you feel like
Then turn on your right side and settle down for a few moments in that position
With the help of the hands you sit up to sit down
Slowly open your eyes
little by little
let it be soft and slow
I hope you enjoyed it the session, try to practice it when or during the day so that little by little your body will get used to it
feeling of calmness and then with that feeling that you're going to have throughout the whole day make it much easier for you to fall asleep at night
You just have to lie down before going to sleep, drink with of your body, take a couple of deep breaths and remember again that feeling that you had when you were most relaxed during the session you practiced in the morning
I wish you happy dreams and have a very good day
Namaste
Audio:
Subtitules:
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