The following sessions are dedicated to all those who suffer from a problem or condition in the pelvic area, whether due to accidents, mobility difficulties, or an operation. It is also aimed at those who begin their yoga practice, each of the classes being a progression of the postures, in terms of depth and work. In this class, special attention is paid to the hip joints, to improve mobility and therefore flexibility in them. The result is greater ease in the lumbar area, respecting the line of the spine and the spaces between the vertebrae. Necessary material: yoga belt
Hello, my name is Silvia Jaén
Welcome to my yoga class
Today we are going to dedicate it to the hip joint
Before you start, you are going to get high on the two buttocks with the legs crossed and the hands calm, resting on the knees
Let the sacrum go down gently to the ground and that the spine stretches, clearly towards the sky
Keep your gaze wide in a panoramic way, without leaving it focus on a point
Little by little, look down until your eyes close
Stay for a few moments feeling how the column clearly grows towards the sky and the shoulders are directed, gently down and back
Mantain your spine well stretched and your head in line with it
Breathe
Slowly, open your eyes and begin to look up little by little, until finally it is well centered
And we start with the first position: Supta Padangusthasana 1
We are going to lie on our back
And for this, we will use a belt that we are going to place just at the height of the right heel
We take the belt as if it was a handle and we will keep both legs very firm
Elbows slightly bent
From there, the right groin is going to enter and both legs will be completely firm, with the kneecaps up
Open both soles of your feet
Once here, lead the shoulders, down and back
Make sure the spine is fully stretched and the belly and throat are calmed
Let the sides lengthen
Calm breathing
We will now do the same with the other leg
Leave the leg stretched out on the ground, ensuring that the feet are hip-width apart
Very important for any discomfort that may be in the lower back
The sacrum in this way enters better, also the coccyx
We pass the belt at the height of the left heel, in the same way as before, we hold like if it was a handle
And we keep both legs very firm
Once there, the left groin goes very deep, so that both hips are in line
Remember that the two kneecaps have to go up, and both soles of the feet very open
From there, create a lot of space on the sides, especially in the left one, from the groin to the armpit and bending the elbows, keep the spine very stretched
Breathe in calm Very well
Lower your leg, we leave the belt in one side and again "Supta Tadasana"
Keeping the legs very firm, keep your arms calm, relaxed and the throat and the belly, soft
Take advantage to breath deeply
Let's continue with Eka pada Rajaka upta
So for this, let's bend the right leg
We are going to let the right foot be in calm, relaxed
And with both hands we hold the knee
Keep your left leg very firm and the two sides of the sacrum completely supported on the ground
Once there, like we are working the hip joint, with the strength of your arms, bring your leg a little more towards you, without putting stress on the groins
The right groin is deeply and it is growing, going forward and a lot of space between groin and right armpit
We release the leg
You leave it extended next to the left, to do the same with this other
The foot is relaxed and the right leg is very active
The groin goes deeply forward, creating a lot of space between groin and armpit
This way the side can be lengthened more
Keep in mind that at during all time we are working on the hip joint and improving, also, stability in the lumbar area
So, with the exhalation, you bring the leg a little more towards you and lengthen the sides and leave the belly calmed
You leave your left leg on the ground
Again, Supta Tadasana
With the help of your hands, you raise your head to check that you are on line, and your feet are still separated thanks to the hips
Arms completely relaxed
Observe the belly lengthening and the breath flowing
Next, we will continue with Supta Padangusthasana 2
For that, we are going to bend the right leg, holding the heel with the left hand and the other hand, passes under and inside the thigh
The left leg maintains firm, as in the previous posture
The two sides of the sacrum are clearly supported and equally, on the ground
So once here bending your arms, you bring your leg closer little by little towards you
And again, observe the joint in the hip
The groin going deeply and the sides, clearly lengthening back
Let your shoulders go down so that the do not congest the neck area, and maintain stability and stillness in the posture while breathing calmly
Carefully, you leave your right leg on the ground and we do the same with the left
Is now the right hand the one that grabs the left heel
And the left hand the one that passes inside and below the thigh
With active foot and with the leg that you have stretched very firmly, you are approaching the left leg to you
Observing how little by little the hip opens
Observing how with the breath it calms down
From there, lengthens the sides well and let the breath move
Breathe in calm
And put all your attention on the left hip
Good
You put the leg on the ground to do Supta Tadasana again
We check that the posture remains centered
You leave your head gently on the ground and your legs firm, arms in calm, Supta Tadasana
As we did before, with one leg and then the other
Now, we are going to make similar by taking both legs at the same time towards the abdomen
The tibias will stay in line with the thighs and we are not going to carry our legs excessively towards us, rather, the two sides of the sacrum will be in contact with the ground
Once there, as we are working the hips, try that the movement comes from the joint
Your feet are relaxed, and with your hands you help to bring your legs a little closer to you
Take advantage of each exhalation so that they get closer
The sacrum down, the spine very stretched and the belly in calm
Observe the immobility of the posture and how it is being done inside, slowly
Well, we continue with Supta Padangusthasana
Three
Four, sorry
So for that, let's place again the belt, at the height of the right heel
The left leg, we are going to leave it extended on the ground and the two of them will be very firm
Once here, the right arm we are going to place in the cross, with the palm of the hand, facing the ground
And done this, you bring your right leg towards you with an exhalation
Be careful not to force
The hip joint is working and we have to stay firm on the legs and soft belly so as not to congest
Done this, keeping that approach of the leg towards the face
You are taking little by little, the elbow to the ground
In such a way, that the left foot turns out and I keep there, both legs very firm
Once here, you turn your head and you look at the opposite hand
Like the previous postures, the right groin should enter and direct it towards the front
The left thigh turns inwards and from there it creates a lot space on both sides and it feels like the right groin goes softening and letting go
From there, let the spine stretch, turn the head gently to the right hand and that the belly lengthens more and more, so then you are able to turn calmly
You go back to the center gently, you take off the belt and you check again that the body remains on line
We do the same with the other leg
You pass the belt at the height of the heel, you extend your left arm and both legs very firm
You breathe in
And when you breathe out you bring your leg towards you, towards the face
And as you turn, the right foot falls, it is loosening towards the ground, at the same time that the right elbow also rests on the ground
You turn your head to look at the opposite hand
Direct the groin forward, providing more space between it and the armpit
And let the belly turn calmly as well as the throat in opposite directions
Lengthens the sides well and breathe in calm
You go back to the center
Very good
You take out the belt and we leave it in one side
Again, you center your entire body on the mat
You leave your head gently on it, and with very firm legs, the active feet and the sole of the foot very open, you let the arms drop out
Observe how the entrance of the sacrum and coccyx is clear towards the sky
As, a consequence, the belly softens, sinks and it lengthens
Don't put stress on your hips nor on the buttocks
Feel how the posture is being made inside, little by little, no tension
And again, Pavanamuktasana
Tibias in line with the thighs and remember that the sacrum, the two sides of the sacrum, must be supported equally, on the mat
Bend your elbows, And without you lose that consciousness of the sacrum in contact with the ground, let the hips be the ones that move like a hinge
And that little by little, your knees get closer towards the abdomen
Once here, clearly lengthen the sides and breathe
And from here, we stretch our leg to the sky
Pull the right heel forward, creating plenty of space in your back leg, until you place it on the floor
And you do the same with the left leg
Pull the heel as far as you can
Create lot of space on the back leg
You let your feet and legs fall out
Pick up gently the skin on your back and upper arm
And with the help of your hands, direct the buttocks towards the heels
From there, go lowering your gaze, until the eyes are completely closed
Take two deep breaths and let the exhalation come out slowly and smoothly
Lengthens the posterior nape leaving the face, falls and rest gently towards the sternum
Keep a very light action from the dorsal area, towards the sternum
Trying, let the column follows concisely, aware
Without collapsing
Abandon your arms and hands
Relax your legs and feet
Feel like the whole body is on line
And in calm relax in Savasana
Audio:
Subtitules:
Yoga to improve your life 1: Revitalising and cleansing the body
Sarvangâsana or candle pose
Yoga to improve your life 10: Express session to sleep like a baby
Awakening the body 3
Class for the first trimester
Emotional openness
Ying yoga
What is Ying Yang Yoga?
Supported bending
Yoga for children - Mexico