Emotional openness is reflected physically and mentally. Emotions are present in many points, such as the forehead, eyes, mouth, chin, chest at the level of the diaphragm especially. In this session we are going to create space, to let the energy flow, for your body to connect through the chakras and for that vibration to resonate from head to toe. We will help you feel the movement and open the chest area well so that you can really feel the tranquility of each opening. You will be surprised because you are going to feel yourself again. All sensations will emerge from the inside out. Feeling the emotions will make you whole.
Hi, I'm Silvia Jaén
Welcome to this session that we are going to dedicate today, to opening your emotions
You know that emotions are reflected at different points throughout our entire body,
especially the chin, chest, and around the diaphragm
And today
we are going to spend some time, to create space in this area
To feel the movement, and open up our chest, so that we can really feel the tranquility, the peace and openness
Feeling YOU again
So
we can release all these feelings
So first, I propose that we start by sitting cross-legged, on the buttocks, hands on our knees and, straightening the spine
Little by little,
let your body sink into the position
We want to BE in the moment
FEEL how you are sitting, how your legs are crossed
Passive
Your hands should rest comfortably on your knees
Straighten your spine
Help yourself with a deep breath to stretch it a little bit more
And try little by little, to focus on your breathing
paying attention to how it moves
At the beginning it will be a little slower, shallower, but little by little as you insist, that breath will get wider
And then, you can feel the movement in your diaphragm
It is very important that you keep your attention there, during the session
To feel it expand
as you breathe in
And also how your ribs move, the skin
that covers your ribs
Leaving space, a very clear space
From the center of the chest, outward
Connect with your body
Feel it
And above all, adopt a position of just letting yourself be
we are letting ourselves feel our emotions
Trust that you can release what is inside
And let your breath help you
With each breath, feel more movement
Focus on it, and be more aware of it
Work more and more on feeling it
It is a good ally
to calm us,
to release emotions
Above all, let yourself just be
Let whatever has to happen, happen and flow
Trust
and breathe
Throughout the session, try to pay attention to each movement, to each gesture
and accompany each movement with deep and conscious breathing
Very good
Let's slowly open our eyes
And let's get started
First we'll need to stand up
Stand up, with your feet parallel to each other
and let's focus first on our upper body
Let's feel and start moving our shoulders
This is an area where many emotions usually build up,
whatever it is, creating tension in the shoulders and generating tension that is not going to allow you to express your emotions
They are somehow reflected in a specific point, and we can't externalize them
What we are going to achieve with the movement of the shoulders, is to be able to relax this whole area, so that any kind of emotion be it sadness, tiredness, happiness, can be externalized, so we can express it
So to do this, we are going to make very big circles
As big as you can, backwards
That's it! Feel how you are loosening up that whole area
and, accompany it by breathing
As you breathe in, raise your shoulders, and when you breathe out, lower them
Okay, let's stop in the center and do the same movement forward
That's it! And again, as you breathe in, raise your shoulders, and lower them as you breathe out Very good
Okay! Now with the right hand, let's grab the left wrist and pull that arm to the opposite side, letting your head hang
Keep your legs steady
And what we are going to achieve with this, is to create space in the entire area of the trapezius and the shoulder blade
So, pull as hard as you can, as if you were trying to pull your shoulder out of joint
Breathe into the area where you feel the stretch
and hold that pose
Okay, now slowly come back, and we'll do the same with the other arm
Pull, and let your head fall
Your legs should be stable,
and now again you feel the stretch on this side, in the trapezius area
As you breathe deeply
Very good, now release
That's it
Now, in the same position, keeping your feet and legs are active, intertwine your fingers, look calmly forward, and little by little, stretch your h ands towards the sky
Stretch your hands up towards the sky, as if you were trying to touch it
And observe how you start to notice your diaphragm a little more
You will feel it rising
And you will feel your belly lengthening, with your arms stretched fully towards the sky
Now take advantage of this expansion of the diaphragm to breathe in deeply
Now, keeping your arms very straight, lower them to your side and then slightly back
and interlace the fingers of your hands behind your back
From here, stretch your hands down toward the floor and back towards the wall behind you
As far as your shoulders will allow
And feel again that expansion of the diaphragm
Accompany it with a deep breath, otherwise, we won't be able to reach those areas in which we often find a certain blockage
Your breath will help those little knots to loosen up
And so you can flow and express your emotions
Breathe
Good, slowly
Without losing that openness in the chest and in the diaphragm, bend forward, as if you wanted touch the ground with your chest before your head
And now, pull your arms over your head as far as your arms and shoulders will allow
That's it! And little by little, as you exhale, lower them closer to the floor
Breathe in, and return to the original position
That's it! Keep pulling your arms back
That's it! Keep pulling them towards the floor, towards the wall behind you, so that your diaphragm and your chest can open up even more
And remember
to keep your breathing deep and regular
Now slowly, lower your arms
Relax a little
Take a couple of deep breaths
And now, observe how this area begins to have a little more mobility
Enjoy each inhalation, each exhalation
Connect with your feelings
Observe how this whole area, your shoulders as well, that we have stretched, are more relaxed
Great! Now, we are going to lock our hands together, raising them above our head, and if your shoulders allow, a little behind your head
We are now going to gently move our arms from side to side, but we want the movement to come from the shoulder blade, rather than from the shoulder
This means the movement is going to be very slow
If it was fast, if it was from the shoulder, it would look something like this
Let's focus more on the movement, slowly
Noticing how the chest, once again, opens, while at the same time you are obviously working the area of your back
Take a deep breath
Feel your breath and let it flow more freely
Now, stop in the center and shift your hands, to repeat the stretch
You bring your arms as far back as you can, and little by little, move them from the shoulder blades
Very slow movements
Good
And lower your arms
Great! Let your arms fall to your sides, and relax for a moment
Take a few deep breaths again
And exhale very slowly, so that that you are releasing everything you have built up inside
Connect with YOU
Feel at every moment that you are there, moving your body, releasing tensions
And the breath is always helping you
Now let's raise our right arm straight up, and we're going to bend it back, so that the palm of the hand rests on the back, like this
And then we'll bend the left arm around, grabbing the fingers of the other hand
If your hands don't reach, you can use a belt as a link between one hand and the other
Be careful not to overextend your shoulder
Once you are in this position, stretch your right elbow up, and your left elbow down towards the floor
Keep your feet and legs active
That's it, and stretch upwards in this position
Move your breath and observe the diaphragm, feeling it in all its dimension
Relax your neck and throat
And always try to make your stretches kind
not forced
Letting yourself be, letting go and feeling your breathing
Try to keep your thoughts out of the way
Try to feel yourself
Great! Little by little, lower first your left arm
Then stretch your right arm up, and lower it to your side
Now we'll do the same with the other arm
Raise your left arm and rest the palm of your hand on your back
The right arm goes behind and below, hooking the fingers together
Fantastic! Keep your feet and legs steady
You will probably notice a difference between one side and the other, because each side of the body is a world unto itself
There is more flexibility in one shoulder than the other
Maybe for the previous one you didn't need a belt and this time you do
Don't worry
Grab it if you need it
That's it! And get into the pose
Get into the Asana
Stretch your left elbow up, and your right elbow towards the floor
Focus your attention on your breathing, again and again
And feel how, with a deep breath out, if there is any discomfort in one of your shoulders, as long as you're not going to hurt yourself, let the tension go
This is an area where there are also a lot of built-up emotions
in any of those movements
in rotation, in stretching, in extension
Let everything loosen up now
Relax as you breathe out
All right, and slowly lower your right arm
Relax it
Reach up with your left arm, then bring it down to your side
And release the air
When you breathe in, feel how the diaphragm opens up
how it is now flowing more clearly
As you breathe out, let go of everything that is built up inside
Okay, let's move on
We'll start with our feet together
Then we'll separate our arms and legs
Keeping our feet parallel to each other
That's it! Once here, we bend our elbows with the palms of the hands facing forward, trying to keep the elbow and the shoulder in line
If you can, and without creating tension, press your elbows and your shoulders back as far as you can
Once again, focus all your attention on this area, and once you are in the pose, focus your breath there
A deep breath, one that you can actually feel its presence there, accompanying you
Turn your feet
The left foot inwards, and the right foot completely outwards
And, with your elbows and shoulders back, feel how your sternum opens up
Little by little, stretch down over your right leg
Hold your upper arm in the same position
Little by little, let your chest continue to expand
And try, to always keep your upper side in
Great
Breathing in, stretch your arm up, and return to the center
Now we'll return to the previous position with our arms, and turn our feet the other way
Keeping your feet and legs stable, press you elbows and shoulders back
And you can feel how everything opens up again, right? Great! Continue to focus your breath there, and little by little, stretch down
Until you can grasp your leg
Your upper arm stays in the same position, and you're going to open up your shoulder and elbow
Careful with your upper side
Keep it in
Keep opening up
Stretch your arm straight up, and come back as you breathe in
Turn your feet back in, and bringing them together, we're going to do Tadasana
We're going to do Tadasana a little more exaggerated than usual
Roll your shoulders back, and your arms
as far back as you can
And observe how the belly lengthens and caves in, As the chest opens and expands
Try to dedicate more kindness to the pose from inside, more release, more calm
Enjoy what you are doing, and as you breathe out, let go of what you are feeling and you observing at this moment
Excellent
And
loosen
For sure there is more space up top, more awareness
We have to keep breathing
And now, we are going to sit
Okay
We're going to sit back on our heels with the feet and the knees together
Remember, that if there is any discomfort in the knees or on the bridge of the foot, you can always put a blanket underneath
And, once this is done, intertwine your fingers behind your back, just we did before when we were standing
That's it! And, once this is done, little by little, we'll stretch our arms towards the floor
And as long as your shoulders will allow, pull your arms up
Raise your torso, and little by little, flex your spine slightly back, not too much
Moving your breath, feel again your entire upper body
Diaphragm, chest, collar bone
And shoulders
And slowly, we'll come back
Okay! We'll keep our feet together, with the knees separated slightly, and we'll walk back with our hands
Once here, try first to lean on your fingertips and depending on what your spine allows, you can rest the palms of your hands or even your forearms on the mat
Once we're in this pose, first, we start with the fingertips
This way we can really stretch out the spine, bending back for a better stretch
That's it! Try not to fall back in the position, don't drop down, but hold yourself up with your hands, and bring your shoulder blades in towards the chest, and the chest towards the sky
And there, feel every inhalation
Each exhalation
We can put the palms of our hands on the mat, and keep directing the chest towards the sky
You can let your head hang back if this is more comfortable for you
And slowly, just like, we were, you sit up
Sitting in the position of Vajrasana, in the neutral position, place your hands palm up
Press the sacrum into your heels, and straighten your spine
Notice how it is already lighter
Breathing moves more naturally and clearly
Breath in every sensation
Every change that you feel
And exhale releasing, everything that's left over
Everything that shouldn't be inside
Enjoy this for a few moments
Feel that
And remember, very important, relax the face
Let go inside
Relax your jaw
And feel the pleasure of feeling yourself
Roll over onto either side, and we're going to lie on our back
Once here, before lying back, place your hands under your buttocks as far forward as possible, towards your feet
Like that
As far as you can
That's it! And once you've done this, lean back on one elbow
Then the other
and stretch your legs out
Once you are here, bring your elbows as close together as possible
And, keeping your legs and feet active, you start to stretch your spine from the pelvis
Feel how your navel stretches away from the pelvis, towards the sternum
Rest the top of your head on the ground, without putting any weight on it
Stretch your belly, and breathe
And sliding your head along the floor, pull out your hands, bring your knees to your chest, and hug them, rocking gently from side to side
Release your lower back
Release your whole back in general, give it a little massage, back and forth
Enjoy this too
Feel how your back is much calmer and lighter
This is an area which obviously accumulates more emotion, both in the posterior and anterior vertebrae, in the lower part of your back, lumbar area
Let it loosen up physically, so that later you can unblock it at more subtle levels
Let go
Move your knees, making circles in the air
Listen to your body, and let the movements happen
777 00:31:34,400 --> 00:31:40,544 You don't have to follow me now,
Feel the movement of the body just as you like, what your body asks of you
Breathe here
Roll your head, whatever you feel
So, we'll stop here, in the center
Take a few deep breaths
And breathe out deeply too, nice and slow
Put one foot down and then the other
Stretching out your legs, and make sure that you're straight
Lift your head to check that you are
Lie back on the mat
And you place your hands in Savasana at your side
When you inhale, fill yourself with all that is good
And when you breathe out, exhale everything you don't want
Let your body and breath express themselves
Then we're going to establish our breathing, completely natural, normal
Loosen the entire structure of your body, head, shoulders, arms and hands
Let them go
Relax your back
And let your belly drop
Your legs, feet, completely relaxed
Your body relaxes, the whole body
Relax
Continue with relaxation for five minutes
Bring your attention back to your breath
Take a few deep breaths, and start to feel your whole body again
Make slow, gentle movements
Feel the movement of the fingers of your hands, of your hands
Of your feet
And progressively start waking up your body
Doing what you need, what you want and what your body asks for at this moment
Bend your legs
Little by little, turn on your right side and make a pillow with your arm, to rest head
Enjoy the moment of the return as well
Let yourself feel, all those sensations that you are feeling now
Allow yourself this moment
When you are ready, push yourself up into a sitting position, as we did at the beginning of the session
Breathe this moment
Let yourself be for a few moments
To end your session, but to continue with all that you have been able to feel
let it go
Try for all these sensations to be present throughout your day
And above all, remember, do everything from enjoyment, from the feeling of feeling yourself
Thank you very much for being there
I wish you a good day
Namaste
Audio:
Subtitles:
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