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
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
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
Breathe
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
Namaste!
Audio:
Subtitules:
What is Ying Yang Yoga?
Sarvangâsana or candle pose
Pranayamas
Hatha Yoga: strength and flexibility
Yoga to improve your life 10: Express session to sleep like a baby
Routine Base 2
Yoga to improve your life 1: Revitalising and cleansing the body
Clase 4 - Pranayama
Yoga Pranayama
Yoga for sport: For core and shoulder