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Sequence to strengthen, make more flexible and give more stability to the torso. Hatha Yoga invites you to stay in the posture and awaken listening to the body and everything that happens in stillness, both physically and mentally. It includes postures such as: Navasana or the boat and a variety of seated postures, or in Dadansana such as: Baddha konasana, or butterfly, Upavista konasana or sitting with open legs, among others.
Hello, my name is Eric Pacheco
Welcome to this Hatha Yoga practice, with the purpose of making our torso feel, flexing torso with movement and hips
Concentrate the deep musculature back and hips torso, being aware of the sensations that are awakened in each movement
Make you conscious of your body as a tool
Remember that your body is a tool as your mind, and body and mind that hunt
Your mind always over your body as a useful tool to serve you, to take you to the target you want y in turn always for to be in communion with the world around you
Body and mind are also useful tools to serve humanity
We begin with the execution of the asanas
You can sit with legs outstretched, let's start with legs outstretched
We stretch well, we stretch the torso and we swim and we raise our arms above our heads
Observe the posture of my shoulders, my neck, no I respect the distance between shoulders and ears
We exhale
Very good, inhale
exhale
inhale
I lower, place my hands shoulder-width apart, my back wide, neck extended and there I stick out my chest a little bit and lift it up
Stretch your neck looking towards the sky and enjoy to open your chest, your sternum ,it improves the transit of air through the respiratory tract
Here you clear the glottis, you open airways and take lungs
Breathe
enjoy the air enjoy your surroundings and what you are feeling right now Paschimottanasana
You bend with your other hands, aim to take your chest, legs as far as you can
as far as you can
breathe
come out
inhale and grow your body
Stretch your arms forward, separate fingers of the hands, stretch, anchor the shoulders well and sit there well seated, you keep well seated and exhale
We do a twist, a twist and inhale
I go back forward
and exhale
Open chest and inhale
turn and exhale
Three inhale and we're going to be up to eight
Exhale
four
Inhale
five stimulating the torso
six
seven
and the last exhale
eight
All right, we open up there, that's it, inhale
We come up and exhale
back to Paschimottanasana
Up and inhale
We go to the end of the mat
We sit down crossing our legs and spread our buttocks, we are going to take by out, here hands to the ankles and we go up we carry well heels to the buttocks, back already in natural posture is rounded but observe your shoulders, not here, lower them, sideways and relaxed away from the neck
The neck clear and that's as far as we're going to go, the neck's going to stay clear of the movement, we want to go all the way through that curve that starts in part low back from your tailbone to the last dorsal vertebra
Leaving the cervical vertebrae extended, inhale
exhale against the abdomen
sit down
Very good, I stretch, place myself centered on the mat, crossed my legs well and I'm going to turn a little bit there
I break, stick out my chest and stretch
I breathe in and now exhale against your abdomen and my target is orient myself to the earth, knee in front breathe
Careful that the other side does not lift off the ground
Hold it there
Hamstrings rooted to the ground
Breathing
Breath
I climb round
I stretch
I turn and breathe
breathing
I leave the other side of the hip on the ground, buttocks sunk into the ground and orient yourself
Feel that the center of your body is there ,oriented to the skin
Here and here Right in the center
Comfortable men
up Very good, we put ourselves in the center of the mats and we spread our legs
Legs open posture, stretching well
Align your hips
Hip, hip centered, open your legs equally, don't leave one more open than the other, we usually have one side of our body more elastic than the other, we are going to identify which side is stronger, which side is less elastic, in order to become aware of these differences in our bodies to work based on that knowledge, that awareness, that consciousness and explore trying to equalize the two parts of our body
Sitting there Upavistha Konasana
Watch the movement that I do, smoothly, just below are two junctures that are stuck in your mat, those are the ischia
We are going to feel the weight on them with the buttocks apart and enjoy mobilizing the torso above the hip but with those two perfect anchor points
And exhale
As much as you can go down, if you can't because your body doesn't allow it, follow one movement I'm not frustrated, don't get frustrated, keep working, adjust to your own capacity and exhale
we always use the air when we go forward, exhale and inhale
up and exhale
up
Hips on the floor, I stop and change direction, exhale
Two type tribal dance exhale
three
five
how do you feel your torso and hips? that's
Hands behind and we're going to stretch, stretch towards the ceiling and nothing
this is another variant, the hands, open the thumbs and there inhale
stretch
breathe in
yes, I'm going in
breathe out
I can go from millimeter to millimeter, from centimeter to centimeter releasing the air, feeling as far as my body allows me to go down, exhale
chest out
Up
that's it
Legs
leave the other side of the hip the same, it's heavy
same and here look, there's a center line, down, exhale
stretching over that leg, exhale
remember, adjust as much as you can even if you don't reach your foot it's okay, tilt your torso, you are there where your body allows you, look for the comfort of your back
Where's the weight, the weight is here in front of me, don't go backwards because we lift hips
That's why we're always going to orient it inside the legs
All right, we're backing up
We leave the hips as they are
We turn and here exhale
Weight in
Look at the shoulders, There's the position is comfortable, no tension
Very good, up, let's focus on and exhale
Let's go down this way, watch the posture of the torso, I don't want you to round up, exhale
Stick out your chest
Now go, exhale
Go, exhale
Come on, exhale
Go on, exhale
Maybe it's been a long time since you stopped your walk, it's all right, you are there in your own capacity
Remember, that an asana is stability and not violence, is to adjust to what your body allows you and find yourself comfortable breathing deeply in that posture
we go back and we go up
Very good, now let's get to work
We join the legs, we close and focus on the mat
I lengthen, separate buttocks, andasana well seated, we bend one leg and bring the heel close to the pelvic floor
We take out chest, we are there in Upavistha Konasana
And we are going to bend, this is forehead to leg posture
Watch me, I'm not going to go to this side and also not too far in, aligning the force, center line of my body
and I'm going forward
I'm going forward
I'm going to ahead
My hips don't rise, they stay on the floor
Foot flexed
and I go up, inhale
Breathing deeply at every moment
we stretch the leg, flexed, separating buttocks, vertical torso, working from the abdominal musculature to maintain the posture
I flex, and that doesn't mean I have to change the torso posture, I keep vertical
and there remember the center line of your body, right in the middle, over there, center line, go ahead, exhale breathing
up, slowly
All right, we're going to put our feet together like a butterfly, baddha konasana
open up like this, let's hit it
caress the hips, feet sitting, I assume your buttocks are apart, keep them apart, for guys this pose is a little more difficult to execute, so a lot of patience and work in a healthy way
We breathe now important here, inhale and stretch towards the ceiling, seek to elongate your torso and open your legs and exhale
rest
Now take your feet here, inhale
stretch up to the ceiling, open your legs and exhale, go backwards rounding your back, looking at your pubis
stretch up towards the ceiling and exhale
They are variants of the butterfly, inhale
Go to chest out and praising you to the ceiling and exhale
inhale lengthens you
And there lengthening well we hold there
We're going to close trying to keep your back as long as you can, straight, exhale, sticking out your chest
a little bit
low, exhale
remember guys we have more limitations, exhale
Breathe in
I climb slowly
Very good
Perfect, let's stretch our legs again
and we sit down again, well seated, on the buttocks stretching them well, the torso stable with your abdominal strength, we don't want bad postures and being here with legs extended you go backwards, remember the towel, remember the brick
I raise your hips a little to take you to a posture more neutral, the better, more balanced
Back straight, elongated or elongated to do coronet roof, and let's look for abdomen stabilities as I said before
We are going to flex the left leg, we flex left
Let's flex the right leg, we flex the right leg and look at my torso nothing of pressure, push forward, chest out, shoulders down, comfortable neck and we lift here
We breathe
we make a little ball
and we are going to release and there we anchor, watch my breathing first, I'm going to run it four times and so then at home you run it
Dynamic breathing and exhale
contracting abdomen
Now everyone exhale
and embrace feeling that your whole abdomen is activated, that you do work your abdomen and you feel work at the base of your legs, your hip flexors
We're going to go a little bit further, we're coming in now
working with the Barca's posture, Navasana
Navasana, breathe
breathe and stretch
Here, he sticks out his chest and stretch
Here if you can't stretch completely it's ok, keep your balance and keep steady breathe
we leave legs and there
And we stick out our chest, inhale
Dynamic exhale
Exhale low
That's it, little ball
We go down and stretch
and we stretch
We sit down again, well seated, torso extended and let's close, Paschimottanasana
A classic posture that takes me to rest, well executed is nice
All right, up
We're going to lie down That's it
We bring heels to buttocks and leaving your back comfortable on the floor, think about your back, think about your tailbone, a little bit higher up I notice a broad bone against the floor, that's your sacrum
Now let your back get comfortable on the floor, your shoulders open, your feet well planted on the floor and we're going to work with the right leg only
We're going to contract our abdominals to do this posture of our torso, from our hips, our back we lift it up, we take the right, if you don't reach, a towel or the belt and we stretch
and stretched here
I'm in Supta
Baddha Konasana, breathe
look at the shoulders down, back to the ground if not you can, remember the belt, remember a small towel that allows you to stretch, at least at a 90 degree angle, without modifying the posture of your torso
very well
Low, knee chest, stretched well, look at my hip and back relaxed
I'm going to open, if your foot doesn't hit the ground we're going to use the brick, to square the posture in a variant of this same one posture
We place the brick, we lay down, that's
We flex, we stretch, we raise and we take here
we open sideways, we open sideways without raising the hip
That is
If you can't stretch all the way out, if you want to rest, you can use the brick to lay your leg down
And let's go up, watch the posture of the leg ,vertical
We open arms in cross and we're going to drop over the top, rotating, rotating, rotating in another variant
To give comfort to the neck look to the other side
Your shoulders are on the ground
Relax there
We flex
We approach
Let's raise
We take it
First contact
Here, up where I got to
We stretch the other one, foot flexed, so that it is well extended and we do shoulders to the ground, breathe
And we prepare
we stretch
And we lift a little bit, we take thumb and we have
to stretch to this side
The hip lifts up, use your hand
if you don't yet have body awareness to feel that the hip is stable, that you don't get up
All right, up you stretch
Open arms, even shoulders relaxed, open and drop to the opposite side, rotating the whole hip, lifting the whole hip
We look to the other side to give comfort to the neck, breathe
Shoulders to the ground, if you don't get your thumb, nothing happens
There, use your brick, if you feel uncomfortable put it underneath
Or use your cushion
Or your folded towel
Up, down, hug and swing
I'm swinging, if you feel really comfortable to do that
He lowers his feet to the ground, we place posture and posture of the corpse
We are looking for absolute comfort, check your body, be conscious of it, think hip if you have any discomfort you accommodate
In the legs you have them to spread them a little bit, let the feet fall outwards, that's it, relax the toes, relax the feet
Go up your back, in your back, in your neck and any discomfort
you solve it, you get high and take a deep breath
Breathe deep with your breath
come back to calmness with your breath
make your body rest
Inhale and exhale
release tensions
And we make the body heavier and heavier, inhale
heavier and heavier, more and more self-absorbed, more aware of the weight of my body, exhale
Rest my heavy body, centered in my breathing
in my body, in my heart, its beating
Better to transit thoughts
I am space in my mind, infinite place of light, empty space where images transit without stopping, without paying attention to them
Thinking about everything and nothing at the same time
And so with this image transit
Enjoying what I feel
Consciousness
In what I feel
Awareness
of my weight and my breathing
resting I remain
Audio:
Subtitles:
Advanced Vinyasa Class
16 Stress Relief
Vinyasa: Shiva Namaskar
Class 4: Balancing the chakras
Session 6: First Complete Series
Yoga for sport: To relieve back pain and sciatica.
Silence and heart
Deep Pranayama
The puppy and the butterfly
The beauty