Hatha Yoga: strength and flexibility

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Hatha Yoga practice that seeks to advance in strength and flexibility through a complete and balanced sequence. It includes postures or asanas such as: The warriors or Virabhadrasana, triangle or Trikonasana, and posture of intense leg stretching or Prasarita Padottanasana among others, to progressively achieve the objective of giving strength and flexibility to the whole body.

Hi my name is Eric Pacheco and I am your facilitator for this class

of Hatha Yoga I hope you like it and that you enjoy it very much and that you create awareness of the meaning of yoga, yoga is union, mind body union Welcome to this Hatha Yoga practice This practice is going to have as purpose To make our body more flexible gives strength and flexibility to the whole body and especially to the hip area

from the body center of the abdominal musculature we are going to start by creating awareness of our body

Observing the posture in which we are Seeking awareness of a vital element par excellence such as our breathing

Breathing in the event with which we depart to life, we are born we inhale and we begin To participate in this world and that energy given with that event we're going to keep it in these tools in this body, in this mind Until the end of our days That we will say goodbye of this life with an exhalation live, usa your tools in a conscious way Aiming to elevate Your level of consciousness of always living your present time Create awareness of where you are of the posture in which you find yourself feel your physical body Make space in your mind and place yourself here no memories, no plans, no resolutions Let it happen The thoughts For alone live what you feel And taking a deep breath A nourishing breath is a Yogic breathing become aware of your breath We feel lungs When you fill the upper part of the lungs you feel your clavicles rising up When you reach the lower part of the lungs the ribs widen and become active Expander muscles middle part We activate an internal abdominal muscle that is located in this zone Abdominal diaphragm let's look for that breath

Conscious and try to go lower and lower with the use of our breath

To bring abundant oxygen to this that our body to each of the cells that make us up

so that they fulfill to the fullest function remembering What Oxygenate Avoid The regeneration of our cells becomes slower and therefore We are Preventing premature aging Breathe let's run One breath alternating Pranayama, one of your hands to nose press nostril left and exhale empty through right nostril Inhale right A little slower Exhale left Inhale left Exhale right Now in four times inhale on the right, 4

3 2,1 inhale on left 4,3,2,1 in 8 Exhale left 8,7 6 5 4 3,2,1 inhale left 4,3 2,1 inhale right 4 3,2,1 exhales right 8 7 6 5 4 3,2,1 inhale right 4 3,2,1 exhale right 4 Three One exhale left 4 8 7 6 5 4,3,2,1 inhale left 4 3,2,1 inhale right 4,3,2,1 exhale right 8 7 6 5,4,3 2,1 hand down Deep inhale hold a little and slowly exhale The air thing with you Inhale And slowly exhale Inhale exhale Very good Pranayama yogic breathing we nourish our body well for prepare ourselves For the execution of each and every one of our asanas Our asanas Are Stable positions Executed always under a non-violent environment You come here to perform an asana a posture a physical exercise To find Your own capacity To rehabilitate your body you never do violence Let's find a stable posture and start with short easy movements in a comfortable posture

If you have a brick or a blanket or a towel place it underneath

Look for the tailor's pose, legs crossed with the brick

To lift a little bit the hips and solve discomfort that may appear in the legs and hips

in groin or without the brick, back straight, comfortable inhale elevates Arms overhead feeling you expand your chest a little bit Oriented your energy from the sky exhale there Always through the nose and release the air Feeling the movement it generates, inhale Always observing breathing Your breathing is going to make Thy guide exhale we will always maintain a breathing deep in each and every one of our asanas because, because the breathing It indicates to me that I'm performing the asana well that I'm within my own capacity

Inhale exhale Let's stretch the sides, inhale And now think about your side exhale stretch hold The breathing posture Looking down if you feel more comfortable in front or upwards Inhale exhale we focus on breathing, inhale exhale breathe in, breathe out Breathe in, breathe out, breathe in Exhale 3 to 4 breaths in each posture inhale exhale exhale Stimulate your sides breathe in, breathe out, breathe in, breathe out Inhale Exhale inhale exhale breathe breathe breathe, inhale, exhale we are going to notice that our buttocks are sunken anchored on the ground or on the brick or on The towel if you're on the towel leave the troughs on the ground and we're going to feel the hips open up

the groin, inhale go up and exhale let the buttocks sink on the floor and stretch back from our base breathing Stay there where you arrive now listen to your breathing observe it Make it deep If you feel that And you feel that it has been cut That it stays just at the top, back up a little bit until you find that deep breath

breathe breathe in, breathe out, up inhale You grow exhales opens Let's generate small twists with our torso and our breath inhale Exhale turn I feel I always let the air out when turning because if the lungs are full it is impossible to inhale

exhale Two, inhale, exhale un inhale exhale 4 inhale exhale on the fifth stay turn just a little bit more breathe in keep the shoulders down wide open aligned anchored Don't let them chase your neck relax neck and look back as far as you can Breathe Sit where breathing is going breathe breathe Think On your back arm, bring your hand, knee up, back arm and exhale

stretch your side inwards without lifting your buttocks and towards On the opposite side to stretch the ribs lying down breathe breathe, breathe Breathe up inhale exhale Back to the center Inhale up And now get ready to turn around exhale Turn Stay here in the sixth hand to knee turn I prepare I think on the back arm breathing I raise it And I exhale inward My side I feel it Buttocks sunken Breathe in, breathe in, breathe in, up inhale exhale Very good up inhale we mobilize a little towards our spine, exhale we cross our little fingers and Round Inhale and grow expand chest, open chest, exhale round inhale and grow exhale there, round, inhale Exhale open Let's go sideways And we are placed in quadruped Hands shoulder-width apart and knees apart hip-width apart, spread your hands and knees wide apart

Feet chest out, abdomen stretched, abdomen contracted looking to stabilize that area abdominal strength Let's round out, let's stimulate our spine

articulate it inhale, exhale pubis towards navel hiding tailbone, looking towards pubis, inhale And stretch And exhale Round inhale stretches And exhale Round inhales Stretch exhale round inhale stretch maintain extended stable plant your hands well on the floor heels of hands and exhale opposite arm and leg Stabilize from your abdomen breathe in, breathe out breathe in, breathe in inhale low exhale breathe in, breathe in, breathe out breathe, breathe, inhale low Abdomen contracted and exhale Adomuka Presses hands against the ground plant it from your hands are still on the ground separates fingers from each other And stretch pubis to navel Buttocks to the ceiling if you can look towards your belly button releasing also the weight of your head If your heels are not like mine if they are lifted like this I adjust your feet a little bit bringing them forward to bring your heels closer together and try not to do it with your hands, it's dangerous for your shoulder joints

Breathe, breathe Hold Adomuka Breathe We use feet stimulate as a bicycle exhale first movement Exhale the second exhale Three exhale Four exhale five, exhale six, exhale seven, exhale up to eight, stretch, breathe We think of left leg attention on it and bring it forward inside hands Followed by the right parallel And I bend forward bending posture Uttanasana breathing Breathe there, your target thus raising Body within you hands on the ground if it doesn't reach you can flex your knee a little bit, we're going to prioritize in our starts give you flexibility to our spine, and then with the During the practices we will be gaining flexibility in our legs

breathe Involved in the whole musculature Of the back part of our body Breathe let's go up now round watch your shoulders Feel it away from your neck contract abdomen inhale Round Until you stay in standing posture or Tadasana Breathe, breathe, breathe I open up I adjust my body I plant well important to feel the ground on your feet heel on the outside Inside Thumb Little finger there rests the weight of the body, these are the natural supports of our feet

I open I contract abdomen Seeking stability and strength in the center of my body Shoulders Relaxed and stretching stretching my spine coronilla To the sky breathe, breathe, breathe we breathe inhale We open a little bit more chest and exhale with this extension you will notice that your weight goes slightly towards your heels inhale exhale ready always adjust it to what your body allows you inhale remember that you are exploring your body Perhaps experiencing for the first time these movements And you psycho activities motor get used to your body to recognize it To generate that number of endings nerve endings that come to execute this movement inhala exhale let's go down with abdominal force we open and flat back doyva I enter and stay again Turn forward Orienting torso center leg respite respiro enjoy your position In your own capacity Uttanasana Your target is To live every movement feeling breath in every movement Do what is yours recognize it In your body Adjusted to that which allows you to your own capacity let's now think about the left leg and bring it back the right leg follows the plank

Watch your shoulders open, hand posture the same as always, hips planted here

Not here because we force lumbar, here elbows supporting the weight on our abdomen And let's go down in three times An adaptation For beginners is this Place knees on the floor and lower here trying or trying to lower the chest first

Think about your arms, you're going to flex them and 3 and 2

And one, once you go through a crocodile short legs the weight comes to the ground

And here a cobra cuts toe to toe and you stretch out You stretch you see your Cobra you stretch you stay on top By own extension Breathe Breathe Breathe Feet flexed we plant hands up well Buttocks to the ceiling pubis to the navel again adomuka breathes Breathe in if your feet are too far apart or if your heels are too far apart

Too far off the ground breathe Breathe let's think about the leg Left And we take her in exhale We dial Look drassana Warrior's posture 1 in one of its variations Let's go up top hips alignment hips and legs feeling the weight here and stretching as we target the right leg the torso comfortable look at the shoulders sideways and relaxed free enjoy feeling yourself in the posture if strength fails you you can grow a little bit and so you rest the lower you go the more extension And up inhale In vertical open your chest a little bit Breathe Looking ahead Pass on top if it doesn't bother you Breathe Breathe Breathe low Y again forward bending posture Uttanasana breaths I bend and breathe Somewhat deep breath breath, breath, breath I'm going to try now Climbing up with my chest out with my back straight I climb How are you doing If you feel uncomfortable because it pulls you back a lot, stretch your knee a little bit You climb up inhale Stretch What you can Weight heels exhale Again in front breathe, breathe, breathe we think on right leg We get hold of it a long step back We place it on the left side Hands align shoulders stop for a few seconds in plank breathing, feel your Chaturanga plank in three beats 3, 2 ,1 and te stretches extended grows the shoulders if you have the back ready contract the abdomen well Up like a dog looking up Udha Mucka breathes breathe look at your shoulders That's no good to me there breathe breathe breathe, breathe think of your hands Feet soles Flex your feet and up Adomuka, breathe, breathe, settle your feet breathe, breathe, breathe, breathe, feel Adomuka, breathe or downward dog or inverted V And we think about the right leg Lined up with your hip bring it forward, exhale Don't break alignment Right foot on your four points well planted You are in Warrior 1 Look asana and we go up in one of its variants to another remember that the lower you go the more extension you aim to stretch it as much as possible here hip, place comfortable torso no tension on lumbars relax up, inhale breathe breathe in, breathe out breathe in, breathe out put your hands on the floor and close, exhale Remember What an adaptation of this flexing a little bit knees to give passed first on the spine extension and then with the practice is gaining leg flexibility breathe, breathe, breathe Breathe in inhale out chest stretch Breathe if you can't here same here We maintain Let's try to go up this way ahead We place we upload An angle We go up with our abdomen we look for the strength in abdomen We go up and stretch weight to where to heels and I stretch without contracting, I grow I seek the branch of the trees the sky and I exhale closes the VInyasa Soryana maskara Inhale Up and exhale Inhale Up and out and down Nourishing body with oxygen exhale go back down and start another Vinyasa, breathe Very good remember inhale stretch, hold there breathe, and think of our leg Left back Right follows plancha We plant well we feel plancha your abdomen supports you And in three we go down By Saturanga three Two One Directly To the dog facing upward a Mucka, inhales abdomen contracted the shoulders Neck posture And here we lift if adomuka Remember feet If they are raised, move them forward Breathe We think about our leg Right and we raise it I'm trying to maintain body stability so that you don't go sideways, stay here for that

press the opposite side, left hand, breathe

Test the sensations, flex the foot, place it on tiptoes you can free your foot here Now you're going to support that elevated foot, bring it forward exhale

now warrior 1 in his variant mira drassana Breathe Let's plant Back foot sideways with the toe slightly forward and let's go up And our legs are already stretched out and lined up Because you're working With the alignment of your hips if you're too far back because you broke that alignment or too open

Looking to align legs, hips Legs torso pose comodo trikonasana That's looking for a line with our heart And there Let's explore our capacity exhale there Uttita Trikonasana here you come here there you stay explore You can further down by opening chest Maintaining alignment lower Or lower down breathe, breathe, you can look up towards the sky towards your hand To the front Or to the ground for neck comfort Breathe, breathe, breathe very good we go up the same way we contract abdomen and up inhale that's it Breathe Maintain posture and let's go to Turn Keep your legs At Marivita trikonasana or in triangle or three Angles turned to the opposite side breath, breathe, breathe Breathe if you can't go backwards forward On the foot always look for your adaptation or here On leg Breathe, breathe breathe Very good Download Let's take advantage of this position To do the stretching Intense sideways Fargo Tadasana Breathe, breathe, breathe, breathe Breathe a variant of the breathe, come up pulls out chest another variant, you go up Fingers crossed at the back again And back down again in the same position exhale Center line of your body Lower Low Always adjusted to where you can go down Deep breath to know that you are Where you can breathe breathe go up, back support yourself on abdomen and go up That's low think of your foot that you have Forward right take it back straight up adomuka downward facing dog or V Inverted stretch well breathe, breathe, breathe Breathe, breathe, breathe breathe and let's go to raise the left Don't unbalance your body flex your feet stimulate it Because he will support you that's it, it's on high, may circulation be activated and return

that's carry forward, exhale You get on your knees, put your foot forward and line up well

Chest out, breathe Up, that's it we open Lined up your feet you open and Utthita trikonasana Extension Lateral in three angles or triangle respite, respire breathe, breathe Up inhale and we're going down In extension Turned in triangle Breathe If you can't there you stretch, breathe, breathe, breathe

breathe here on broken feet lean, breathe, breathe, breathe, breathe breathe, breathe, breathe low, take advantage that you are here Y Side extension posture turns the Body You are On your left side Right side free as in the back leg by center line, stretch Stretch, stretch Stretch, breathe breathe Look at the relaxed body breathe, there is that comfort If you are forcing yourself you are doing it It is a stable posture executed in a non-violent environment Up Variant Top If your legs are too far apart, you can close them a little bit

That's back Barbo Tadasana Center line breath release the air, release the air If you lose your balance you can always put your hand on the ground Don't let yourself fall up, very good we flex back Iron Chaturanga Urdamuka Fresh air I enjoy it adomuka My legs long steps forward First left, then right uttanasana breath, breath, breath hands on the ground, inhale stick out chest exhalo sink deep inhale, exhale, try to leave your hands on the floor, inhale stretch, exhale Open arms to the sides, abdomen contracted, raise Up up up inhale stretch, seek to grow never Contract Breathing, breathing And close I exhale Breathe Tadasana Allow yourself Assimilate all the movement That it has generated in your body Especially On your hips To control check it Put your hands on your hips Feel Shot Temperature in this zone If you touch leg Chest arms Any other part of your body that is not at the same temperature level as the Zone of influence where we have been working is abdomen And hips We notice it clearly, very well We breathe in inhale exhale Inhale exhale inhale, exhale I feel I stretch my legs wide and separate my buttocks because I want to sit down With a bad posture with my torso totally extended flexed feet Bandasana seated posture And there from here from this efficient posture Let's bend forward Like a clamp Like a book Pashimotasana Motasana Pashimotasana Let's go to Turn Your target Chest to legs your feet are secondary watch me, inhale Pashimotasana exhale look at the chest you bend Thumbs and first variant Pashimotasana if you are comfortable here It's okay if you don't come down You'll be on your way Second variant shoulders Aligned away from the neck Third variant, respite I breathe, I breathe, I climb I breathe in and up inhale, exhale allow myself to breathe in, breathe out nourishing my body exhaling Bandasana inhale, breath Well seated I exhale inhale, exhale Move, I'm going to lie down Little by little I'm getting my body well settled flex my legs stretch my neck I contract my abdomen To carry in force where is the body center I raise one leg I lift the other, I breathe I breathe torso of surface that supports you Posture on the shoulders breathe in, exhale there come up, breathe in breathe breathe breathe, breathe now open to asana, breathe, breathe, breathe Breathe classic postures where you must find your comfort comfort yourself cross your fingers if you are comfortable Very slowly with the strength of your core, with the strength of your abdominals you lower your legs controlled by your abdomen Abdomen contracted if you feel that it fails Flex, don't allow yourself violence and stretch Savasana corpse posture, breathes Let's focus on the mat and look for a comfortable position We spread the legs, the back comfortable, the arms Lateral to the body and let's show the palm of the hand

To the sky opening signal the feet fall outwards If you feel discomfort In your lumbar area you can place a support underneath your legs And there Give your lower back a rest Comfortable Relaxed Alive Savasana warrior's rest I enjoy the place where I am and the place I occupy I am aware of my body, and I am even more aware of my breathing I watch her observing breath, inviting me to stay through it in my body I am going to leave Rest Feeling my body getting heavy Second on the ground Becomes part of the Feet rest and I feel how they relax, they don't seem involuntary movements

Circulation how water will flow through them And I feel heavy on the ground Rest legs the same sensations I clearly notice also my heartbeat my vital sounds They rest on my hips relax back, heavy on the floor relax shoulders, arms, hands neck head my scalp my face a and especially my jaw, relaxation I open Taking a deep breath Watching breathing I feel my body heavy on the ground I feel my breathing, my heart beats in every corner of my body Mental space my mind An infinite space Because it is Creator No borders my mind like when I look at the sky Endless Light space Where images travel Where thoughts travel Thoughts I deal with How that as images that don't stop they don't I judge I do not reason them I just let them pass I invite you to transit Thinking of everything Thinking about nothing at the same time Consciousness, weight and breathing and I make my energy flow I repeat to myself mentally I have the key That opens the doors of my deepest energy And to prove it to me I'm going to let pure energy flow White light Through my body I open the doors of my deepest energy just for it I visualize ray of white incandescent light coming to my head and through there by my cusp through my crown of my head, enters through the center line down my head neck and behind me Spine to my tailbone And now Arrived tailbone coccyx Lower part of my spine is going to start to ascend On the side Front turns beam of light and there at the base in column meets a red star of light my base chakra Muladhara, energy From earth, energy of Hondarribia It continues ascending and reaches the hips connects with a star of orange light sacral chakra, Sahasrara, ascends ascends to navel and above the navel My solar plexus my body battery My will my power, my self-esteem Manipura A star of yellow light, ascending Arrives chest chakra heart chakra heart chakra Anahata Green star of light ascends Arrives at neck chakra throat blue star light Misuda go up And arrives in front Ashna third eye Star of pure white light ascends And goes out in the lead Look at that beam of light floating above my head, about three little fingers away A star of violet light that only activates itself When he performed a spiritual exercise in a conscious way like this 7 chakras aligned, united with each other Illuminating in your own intensity And your energy Flows through my whole body To heal me where I need it by resting letting flow I remain

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