Hatha Yoga and organic movement The practice that I propose is focused on fully and consciously inhabiting your body and finding your inner home during movement, that place where you can rest deeply, where you can remain without tension, and with minimal effort sustain the movement of your body. The intention is that through dynamic yoga postures and breathing, the obstacles that prevent the body from returning to the natural and intrinsic balance that sustains it can be removed. The session consists of a dynamic series of asanas and a deep relaxation space where the body is inhabited from a space of stillness and awareness.
Namaste
My name is Marta Tena
It is nice to be here with you today, in this sunset! Share this yoga practice
My proposal for today is simple, and perhaps, at the same time complex
It is about inhabit the body and its sensations, fully and consciously, during the session
Find on the movement that place inside
That internal home, which allows us to feel in balance, where we can be with minimal tension
With the necessary tension to hold, movement, postures
I encourage you to enjoy it
To start cross your legs in Sukhasana
You can put one leg in front of the other or cross from the ankles
Use the supports you need, for this start of the session
Likewise raising the pelvis a little, to lower your knees
You can use a rolled mat, a blanket or anything you have in the house or even the elements that you can find in yoga stores
And when you feel that you have been in a comfortable posture, close your eyes
Observe your body from the inside
Trying to inhabit it, completely
Relating to your breath
Dialoguing with the respiration
Observing their dialogue too
With the force of gravity and with the rest of the structures of your body
How air enters and leaves
How it involves more some parts of your body and less the others
Becoming aware of the places that remain in tension and those places where there is more relaxation
Bringing the hands to the center of your heart
Let's take three deep breaths in and out
Your next inhalation
When you finish the cycles, take your hands to the instep that remains, with the leg that is in front
Inhaling, bring your chest forward
Breathing out, round your spinal column
Inhaling go forward
Exhaling, the spine
Help yourself, with the arms, but do not introduce a movement with the shoulders
It is the chest the one that starts the movement
The pelvis follows the chest
A dynamic movement, trying to find that space of balance, that space of ease on the movement
And nothing in the center
Breathing out in a fully and deeply way
In your next inhalation, bring your hands to your shoulders
Four fingers ahead and thumbs behind
Inhaling, bring your torso In a slight twist to the left
Exhaling, to the right
The glance continues the movement
Looking back relaxed the neck
Try to get into a dynamic, continuous movement
Finding the strength that sustains it with the minimum effort
Don't lose the connection with your body
Inhabit it fully in movement
If a thought comes let it go and come back to this movement, here and now
Continuing with the movement, dynamic of torsion
The torso, the arms goes up little by little, towards the sky
Hands hang down, fingers relaxed
Maybe the twist starts to get smaller, as the arms keep going up
Until the arms are stretched, palms are brought together
A tiny twist continues that stops in the center
It grows a little more, towards the sky
Inhale deeply
Breathing out, relax your arms
Supporting you behind, close to your torso
Change the crossing of the legs
Adjust your posture
You can help yourself by sticking your buttocks out to the sides
Feeling your sit bones firmly rooted
On your next inhale, raise your arms, cross your fingers and take them behind the neck
Inhaling, flex sideways your spinal column
Exhaling, to the other side
Inhaling to the right
Breathing out
Sorry, inhaling to the left, exhaling to the right
Try to find a smooth and fluid movement
Take care of your cervicals
Allow them to grow during all time
Do not put your head forward
In the exhalation relax your arms
Leading them in the mat
On your next inhalation, grow a little more in the center
Breathing out carry your arm in the direction to the mat
Your spine bends laterally, raise the opposite arm, make a big arch
Inhaling, the spine is aligned
Exhaling it flexes to the other side
Make a dynamic movement
If your pelvis rises, lower a little less
We are going to work with the solidity of the base in the posture
The elbow backwards, the shoulder opens
And on your next inhalation bring both arms to the sky
Cross your fingers, bring your palms up
Stretch your arms and your spinal column
Breathing out relax your arms
Bring them to the Earth, close to the base of your body, bring them together put one scapula close to the other one
Open your chest
Open gently your chin, backwards in comfortably way
Go back to the center
Observe from Sukhasana, an easy posture, with the spine aligned, the glance inwards, what happens inside you
Putting the palms of your hands together, cross your fingers
The bases also together
Start making a movement of eight
Test your wrists
We are going to look for the comfort
Inhabit the body, from that place without tension
Easy and change the direction
Release the wrists, the hands
Relax them on your knees
Taking your left leg, support your foot in the space between the elbow and the knee
If you can, take it to a horizontal position with respect to the mat
And, start to balance your leg, as if it was a baby
Try to keep the spinal column lined up, growing, not sinking
If you can bring it closer to the base of your body
Grabbing the foot with the hand
If you can be, the thumb, with the two fingers and the thumb of the hand
On your next exhalation, stretch your leg, laterally
Keep your spine aligned
Inhaling, bring it closer
Breathing out stretch
Massaging the foot a little, we let it rest
Take the other leg
Grab it with your elbows
With the space between your elbows, trying to stay parallel to the Earth
Bringing it closer little by little, towards your chest
Swinging it, cradling it like it was a baby
Breathing on the movement
Trying to inhabit it with the minimum tension
Grabbing the thumb
In your next exhalation stretch your leg
Inhaling fold it
Placing plant with plant
This time grab both thumbs with both hands
We are going to enter in a dynamic posture
Inhaling, grow up in this pose from the angle bound
On the exhalation, stretch one leg
Try not to lose the spine alignment
Let's alternate
Stretching both legs
First one, then the other
And later, both of them
Putting them together, we stretch one, then the other and both of them
Next time that you enter the lotus position, hold
Try not to sink into your lower back
Perhaps, you can use a support to help you
If with the posture you go backwards
On your next exhalation, bring the soles of your feet together
On your next exhalation, open your legs again
Put them together again
One last time
And rest
Close your legs
Easy position
Observe your internal landscape
Possible stress points trying to relax them through the exhalation
Placing yourself above your knees and take your right hand, close to your base
On your next exhalation as if they were pulling your pelvis into the sky, arch your spine
The left arm arches
From the right side, it completely opens
On the exhalation, returning to the front, relaxing the buttocks, bringing your torso forward
Changing sides, supports the left arm, arch your spine, arm back
And in your next exhalation rest in Balasana
With the buttocks over heels, forehead on the mat and arms either forward or to the sides of the body
I encourage you to continue inhabiting your body, to remain present in you and your feelings
Helping you with your hands, lean on the base of your feet
With the hands leaning on the mat, stretching the knees, placing the soles of the feet, at a distance of the width of the hips
The hands are either resting on the mat or relaxing downwards
The force of gravity is what drives your torso towards the floor
Slightly bending the knees, go up vertebra to vertebra, intertwining the fingers of the hands, behind you, bring the scapulae together
On your next exhalation open your chest by flexing your torso from the hip
Bring arms to the sky, forehead towards knees
Relax your arms at the sides of your body
A little bit deeper, Uttanasana
Bending your knees, go up vertebra to vertebra
Stretching the right foot in front, the left behind
Put it in front first, then slightly inward
The torso towards the right leg that is stretched out
Interlace the fingers of your hands, bring the scapulae together and on your exhale, keeping both legs straight, flex the torso from the hip
Bringing the navel towards the thigh
Relaxing the arms inside the right leg
Open a little more your left leg back, bend right knee
Stand on the tip of the left foot
Arms, good support
The back leg doesn't support, the knee remains active, stretched out
Bringing the forearms to the mat
We are coming back on your hands
Bring your hands to your knees
Palms together, extend your body slightly back
Come down hands
And supporting the feet, the hands close to the right foot, take momentum
Resting the hands on the sides of the right foot
Relax your torso forward
Bending the knee slightly, go up vertebra to vertebra
Place your foot right facing forward
The left over there and slightly the right also forward
The torso leans towards the left leg interlocking the fingers of the hands
Bring your scapulae together and on the exhalation, flex the trunk from the hip
Relaxing the hands, inside the foot, open the right foot a little more and stand on the tip, sinking your body, opening your hips wide
Leg
Right, well active
Don't put your knee down
Bring your forearms to the mat
Climbing again on the base, rest your hands on your knee and joining hands in prayer mode, slightly extend your spine back, lowering arms
Approaching
The right foot back
Stretch your left leg well, with your hands on both sides, relax your torso well
And slightly bending the left knee, go up vertebra to vertebra in a round shape
Take a step long, put both feet together open
The width of the hips
Breathing in, raise your arms skyward
Breathing out, press your trunk from the hips, extending as far as you can the chest back
Legs well stretched
Uttanasana
Grabbing legs from behind, helps a little bit to go deeper, into the posture, to ally yourself with the force of gravity
And relaxing the hands, going up vertebra to vertebra in a round shape
Opening a little more
Your feet
Place one hand, crossing the inside over the foot or to the side
The other too
Adjust the aperture you need at this time, to keep the spine lined up like a table
Head in alignment with the rest of the
Column
The pelvis is well active
Don't sink into the posture
Placing your hands on the mat, put your feet together again, an opening of the width of the hips
Bending
Your knees, relax your head
Try to create a balanced structure with your body, maintain posture with minimal effort
And supporting the buttocks, the spine
Bring your knees to your chest
Stretching the legs
The feet in flexion, on point, embrace the knees again
Inhaling, legs are stretched
Pointed flex
Knees bend, and once again
Relax
Your legs
Relax your body
Your breathing
Now inhabiting your body from this another place, of stillness
Calm
But again
Looking minimum tension
With each exhale, allowing your body to relax
Allowing them to fall
Tensions
Let the thoughts fall
The experiences of your day
Let the weight of your bones fall
Of your muscles, organs, entrails
All falling towards Earth
And with each exhale, you are falling a little deeper, inhabiting your body a little more
Through your next inhale
Connect with your body and the sensations presents here and now
Gently introduce some movement into your body
Try to avoid inertia
Feeling deeply, what are your needs here and now
Allowing a movement leads to the other, and following
This movement, looking for a way to sit up, a path that involves minimal tension
Put your hands together in the center of your chest
To close the session, let's take three deep breaths, inhaling fully and emptying, also your body on each exhale
Thanks a lot
Audio:
Subtitules:
Vinyasa Flow
Inhabiting the body and its sensations
Relaxing roll on
Vinyasa for beginners
Class 7: Special back II
Class 10: Relaxation of the face
Hatha Yoga for wellbeing
Awakening the body 2
Class 8: Special back III
Flexion postures