Diaphragm opening

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We are going to work the diaphragm with several exercises and yoga postures. The movement of the diaphragm interferes with the heart, breathing and the nervous system. A session where the fluid movement is a priority in order to connect with the diaphragm. 

Hello my name is Silvia Jaén, welcome to the session that we are going to do today for sleep better, to improve your sleep, to improve the quality of sleep And at the time you are going to do it, you will be able to reconcile it in an easier way, easier

I am going to propose you a series of postures and you have to make very quietly

You have to try to keep a constant, continuous, deep breathing

at the same time as you practice, at the same time as you do the asanas, that's always the case in yoga but especially today

let's focus the attention on this and in the look, in the eyes ,a breathing also that usually not I usually lead in the normal classes but if in this session what is abdominal breathing, a breath that is very powerful at the time of to be able to calm the nervous system and to be able to approach to that feeling of rest and, above all, of sleep conciliation

Without further ado, let's get started

As you are sitting on your buttocks , with your legs crossed , in a comfortable posture

Put your hands on your knees, become aware of your body for a few moments and of your breathing

Feel for the moment how it moves, without judging it

Make sure that your back is straight, firm but without tension

Gently carries the shoulders down and back and begin to connect with that breath which for the moment is going to work as it comes out

See if you feel it more at the top, or middle or lower, feel if perhaps it can be located at the level of the clavicles, whatever it is don't modify it, stay there watching it and breathing

Now straighten up a little bit posture with the help of the hands , straighten more the trunk, spine and observe that more space is generated between the ribs

When you feel this space, take a deep breath

Filling yourself with air, and then releasing it slowly and quietly

Do it a few more times

Notice that you really have physical space, that you are generating you in the posture itself and so your breath can move with ease smoothly

Get in touch with those sensations, the deep calm

Allow your gaze to lower, your eyes to be closed, your tongue to relax and your jaw to relax

is released

Good, next time you let your breath out, breathe normally

A little bit little by little you are opening your eyes

Okay, and just as you are with your back very straight and your shoulders well back

bring your chin to your chest and let your head drop, let it fall but without going to the back of your back, don't let it drop down, but keep the length of your spine and the lowering of the face towards the chest

with your eyes closed

Take a deep breath

Slowly straighten your head and open your eyes

Well we're going to continue and for that we're going to stand up

Okay, we're going to keep your feet hip-width apart, try to keep your feet hip-width apart

that the whole sole of the foot opens wide, that the toes are spread apart come and done this, little by little without raising the arms as we usually do

in the postures, go dropping the gaze towards the chest and now the back goes round and round and round looking for the ground

Little by little it is going down, releasing the arms and shoulders along the way and slowly go loosen the collar to a time

That's it, just as you are you help yourself a little bit with your hands to fold a little bit more on your legs, if you find it difficult or uncomfortable to stretch your lower back, stretching the legs so you bend them and let the log fall further

I'm going to hold there, Fully lengthening the trunk and place one hand on the ankle and the other on the corresponding calf

With the legs very firm, either bent or stretched, and the help of the arms

you fold a little bit more

Head completely loose

That's it, let the breath move over and over again, the belly relaxes, the gaze remains parallel to the ground

Take a deep breath and release the brain inside your head

Very good, little by little you straighten your spine, placing your hands back in front of you, 98 00:08:24,623 on the ground, you stretch your spine well

That is

Don't look ahead, I mean to the front, let it remain in front of your hands on the mat that is

And take a deep breath

Keep a calm look

a panoramic look and observe

your breathing

Well, walk with your hands to the front, and move into Adho Mukha Svanasana, bending your legs to reach further travel on the sides , from the entrance of the groins

And take the opportunity to loosen your head, look at your navel and little by little you move into position of the cat, from here you spread your knees a little bit further apart and now with your forehead resting on the ground

Feel the weight of your head on the ground

Well, to return help yourself with your hands and go up with your back very rounded, the head is the last thing to go up, very little by little ,that's it, don't raise your head yet ,straighten it up well your spine and when you have done it, lift your head up without opening your eyes

Let's place the hands on the abdomen just as you are, without pressing it, let your hands be witness of the air going in and out and how it moves the belly

Remember, very important the eyes go down, the tongue relaxes and the jaw loosens

Breathing is very important abdominal , not always tends to be worked in all the yoga postures but not for that reason it is less important, if you do specific pranayamas or postures specific ones like today

Well, when we move the belly you can notice very clearly the movement of the diaphragm

This induces to rest, to calmness and therefore to make your sleep much more profitable

The babies they breathe with their abdomen and if you have ever observed it and you just stare at it, when they sleep they have a deep breathing

and movement in the belly and in the diaphragm incredible

Exaggerate inspiration, feeling the belly come out

When you release to the air, observe how the belly sinks and so stay a few more moments at your own pace

Very good, and next time you let the air out, you sit on your right side

Okay, we're going to do ardha matsyendrasana, so we're going to leave the right leg

flexed, you pass the left over this one, resting the sole of the foot on the ground placing your hands in front of your knee

We're getting ready to do a twist, twisting always calms the nervous system a lot

and if they are done correctly, stretching your spine when you breathe in, turning your spine when you release the air, the calm at muscular level, at the level mental is much higher

Hold that spinal stretch and watch the release in the belly, let the breath be constant, continue And deep

Now circling with the arm the flexed leg, you place the other hand behind and stretch your spine towards the sky and then you pull

And remember to always breathe in and stretch your spine, and when you exhale you turn a little bit more

You go back to the center

All right, you sit back down

on your heels, if you go now to the left side on the floor

to leave your left leg flexed and pass the right over

Supporting the sole of the foot well you have to push the ground enough so that the posture to rise

First before entering the torsion, you embrace your knee stretching your spine and feel that both buttocks are on the floor, if not for a blanket under them, you straighten the spine well and feel the belly lengthening, the space in the ribs

The wide, calm gaze

Don't look at a fixed point but on the contrary

Very good, now with your left arm you go around your leg, your right hand you put it behind you resting on the ground, the further back you go the more chance you're going to have of taking that shoulder in the back and thus being able to rotate your spine more

Always remember to breathe in and stretch well and when you exhale rotate a little bit more

Breathe in

Take a deep breath, relax in the breath

and slowly we are coming back

Okay, we're going to stay seated with the soles of our feet together to do baddha konasana, taking the toes if you reach or ankles as you are more comfortable , bring the buttocks backwards, sideways ,holding the toes you stretch your spine well, little by little, because it's going to pull on the inner thigh and at the level of the groin, the hip will be is opening, it's very important to open, to release the hips so that the nervous system can is relaxing as well

So little by little When you breathe in, stretch your spine, create space, open your chest wide and breathe in and out

deeply, very slowly, where you arrive, without forcing, take the chest downwards and little by little you're going to notice that the hips are opening up more, listen to what your body is asking for, try not to exceed the line, breathe

Work according to your possibilities and with the help of breathing you sit up little by little breathing in, observe the face, allow it to be relaxed, your gaze calm

straighten your spine and open your chest and breathe

Good, little by little cross your legs and let's continue with Sarvangasana

For Sarvangasana you can use a few blankets to improve the curvature

or more than to improve to protect your neck and yes, to improve elevation of the back, of the spine towards the sky

It would be important that you place the blankets in this way, let's put them a little bit more backwards and then we'll do Halasana

and fit your feet into the mat

All right, let's put a blanket this way, another blanket of the same shape matching the round edges and one more blanket

Good, once we have the blankets in place we are going to take a belt to put at the elbow level and that these do not separate

Okay, I'm going to lie down placing the belt which will be the width of the shoulders just above the elbow

I lie down on the blankets and place my shoulders just under the edge of the blanket, about a couple or three fingers underneath, such that the seventh cervical is going to be inside the blanket to give that shape I was talking about to the neck, to respect its cervical curvature and do not crush the pads and keep the spine completely erect

Okay, with the help of the hands you place them on the floor, you bring the legs behind the head in halasana, and there clear the trapezius, be careful that the belt does not go upward

That is

I can press here a little bit tighter

Very good, interlock the fingers of the hands and pushing with the toes off the ground and the thighs towards the ceiling creates a lot of space in your spine, trying to make it stretch

Well, the look towards the sternum, calmly

Very good, and little by little you rest your hands on the and vertebra by vertebra you place your back in a rounded position

That is, until you finally support the feet on the ground, you can stay here breathing

Little by little we are going to turn and you join us to take out your belt

All right, let's put the blankets away

You lie on your back, you carry your legs flexed towards the abdomen for a few moments

Okay, try not to let your head go backwards, if that's your neck shape

put a blanket underneath because as we talked about before if the look goes backwards the brain goes backwards and will wake us up

and we want the opposite, so let your gaze go down, the brain to go with it and this way it's going to stretch

the whole posterior neck, causing that feeling of calmness

of softness and tranquility

Be sure all the time that the neck lengthens, that the eyes fall

Very good, drop your legs to the left side, look at your right hand, take a deep breath

Back to the center and switch to the other side

You look at the opposite hand

Take a deep breath and let go of your back

You come back to the center breathing in, you embrace your legs again and here gently you move to one side and to the other, massaging your back, and proving that the back of your neck stretches, lengthens

The skin of the face at all times falls towards the sternum

and while your breathing is deep, wide, calm

Feel it rocking you gently, that this is soothing you deeply

All right, and when you pass through the center you stay there

Put your feet on the ground and turn to one of the sides and stand up

We are going to do viparita karani , we are going to use a folded blanket like this and we're going to put it under the hips, at the level of the sacrum, of the lumbar region no, a little lower

That is, once you have it, stretch your legs towards the ceiling

Okay, and here the legs have to be active and the belly completely relaxed, it means that if the belly is tense for holding the legs it will be necessary to raise or lower the blanket a little bit until the moment when you feel the belly sinks and you don't have any kind of pension and legs are firm

Once here, the arms are released, like the arms of savasana, the nape of the neck lengthens and the face is directed toward the sternum

Relaxes the tongue

Relax the throat

And breathe calmly

If you feel your legs get tired, bend them for a few moments

, you embrace them and you check also how the lumbar zone is stretched relaxing the belly at the same time, to stretch them again

Maintain as much passivity as possible in arms, back and face

This posture is very calming for the nervous system, you can do it before going to sleep even if you don't do your full series, the series that I propose you today that you have done in the morning, this posture you can do just before waking up, in bed because it induces a lot of sleep

Take a deep breath

Slowly bend your legs, support your feet on the ground, and with the hands we're going to push the blanket a little bit towards the feet but without the need for to slide, is to make a traction with the blanket in your sacrolumbar area so that it stretches and relax it, it's a little bit of push

You will find that the belly lengthens and sinks

because the spine is stretching and the whole lumbar area relaxing, An area where a lot of tension tends to accumulate

letting sleep not be deep


All right, lift your hips up to take the blanket off and put it aside and little by little you turn to either side, and then you sit up

Okay and so as you have the blanket we're going to use it to sit you on it

You sit on it

Okay, you place your hands on her thighs

Okay, you place your hands on your thighs, straighten your spine, and carry attention to the tip of your nose, imagine that right on the tip of your nose you have a paintbrush

and in the air we are going to draw a very large eight little one and that brush has a very soft and light stroke, it's a very tiny eight at the moment, increases the size of the eight

He continues to feel that the stroke of the brush is fluid, it has harmony

Increases the size of the eight by one point

With this we are lubricating the cervical vertebrae

and if you can release the brain inside your head, with this movement it relaxes more

You stay in the center, you straighten your column if it has collapsed and now we do the same thing but drawing an infinity, first tiny in the air, a lying eight

Breathing at the same time

Increase the size of the eight

You increase the size of infinity

You increase it a little bit more, making the trace to be smooth

You increase once again

and you stop in the center

Take a deep breath, release the air without collapsing the posture

And without opening your eyes we are lying down for the final relaxation

Quits the whole body and above all before make sure you have enough space

Quit the whole body and especially before make sure you have enough space around you so that the body can let go with peace of mind

Let your eyes lower, the eyelids are completely closed and the tongue very loose

Observe the shoulders, arms and hands loosening up deeply on the ground

Relax the back, the chest and the abdomen

And it feels like the abdomen rises as you breathe in

sinks on the exhale

Continuing to bring attention to that point

Check how it goes in, check how it moves

the diaphragm and this produces calm, relax

Loosen the buttocks and hips

Keep breathing with the abdomen

Deeply release your legs and feet

Breathe in deeply

And when exhaling, leave the whole body at the same time on the ground

Take a couple of wide and deep breaths

Slowly begin to get in touch with the body

Feeling the place where you are

To make any gesture you need

Whatever your body asks you to do now

Very good

little by little you bend your legs, turn slowly

on your right side and with the help of your hands you stand up

to sit up

Take a few moments to finish

Bring awareness to your body once again

Show your breath

Take away all these sensations, enjoy them throughout the day

and then at the end of the day you can enjoy a good rest

so you can sleep well

Sweet dreams


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