Hatha Yoga: working the torso

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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

exhale

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

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

as far as you can

as far as you can

breathe

breathe

breathe

breathe

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

exhale

five stimulating the torso

Inhale

exhale

six

inhale

exhale

seven

inhale

and the last exhale

eight

inhale

All right, we open up there, that's it, inhale

We come up and exhale

back to Paschimottanasana

Breathe

breathe

breathe

Up and inhale

exhale

exhale

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

Inhale

Exhale

Inhale

Exhale

Inhale

Exhale

Inhale

Exhale

Inhale

Exhale

Inhale

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

Breathing

Breath

I climb round

I stretch

I turn and breathe

Breathing

breathing

and exhale

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

Breathe

Comfortable men

breathe

breathe

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

Breathe

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

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

inhale

up and exhale

inhale

up

and exhale

inhale

up

and exhale

Hips on the floor, I stop and change direction, exhale

Two type tribal dance exhale

three

exhale

four

exhale

five

exhale

six

exhale

seven

exhale

eight

how do you feel your torso and hips? that's

Hands behind and we're going to stretch, stretch towards the ceiling and nothing

Breathe

breathe

breathe

this is another variant, the hands, open the thumbs and there inhale

stretch

breathe

breathe

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

exhale

exhale

breathe

chest out

breathe

breathe

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

exhale

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

breathe

breathe

breathe

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

Inhale

We leave the hips as they are

We turn and here exhale

exhale

exhale

Weight in

Exhale

exhale

breathe in

breathe

breathe

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

Breathe

Breathe

we go back and we go up

Inhale

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

Breathe

Foot flexed

Breathe

Breathe

Breathe

Breathe

and I go up, inhale

Breathing deeply at every moment

breathe

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

exhale

exhale

exhale

breathe in

breathe

breathe

breathe

breathe

breathe

breathe

up, slowly

All right, we're going to put our feet together like a butterfly, baddha konasana

Breathe

breathe

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

Inhale

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

exhale

exhale

exhale

exhale

exhale

Breathe in

breathe in

breathe in

Breathe

Breathe

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

We breathe

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

Inhale

Dynamic breathing and exhale

contracting abdomen

Inhale

Now everyone exhale

Inhale

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

stretch

stretch

Here, he sticks out his chest and stretch

stretch

stretch

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

breathe in

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

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

Breathe

breathe

breathe

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

And exhale

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

Breathe

Breathe

Breathe

Up

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

Breathe

Breathe

Up

We flex

We approach

Let's raise

Up

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

Breathe

Breathe

Breathe

Breathe

Breathe

Breathe

Very good

We flex

That is

We 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

Breathe

Breathe

Breathe

Breathe

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 breathe

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

and exhale

heavier and heavier, more and more self-absorbed, more aware of the weight of my body, exhale

Inhale

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 and subtitles

Audio:

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Subtitles:

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