Open diaphragm 1

Hello, my name is Silvia Jaén, I welcome you to our session that we are going to have today

We're going to work on the diaphragm in detail with different exercises, yoga postures

in which we are going to focus clearly on this zone

The diaphragm is a very powerful muscle, it's shaped like a dome and what it does is to a couple of movements on inspiration and expiration

When you inhale, the abdomen will inflate, is going to grow, exerting a soft and light pressure on the internal organs

When you expire, this muscle relaxes

What we achieve with the movement of the diaphragm, apart from massaging all the internal organs, we give a good movement to the heart as well, it moves significantly

I mean by this, that when we work in depth the movement of the diaphragm in the different exercises or postures such as I have told you, we are going to have a great result on the nervous system calming it down, producing tranquility and avoiding that great epidemic such as stress, so without further ado, let's start with the session

You have to pay special attention to your whole body

You are going to do simple postures, simple exercises, in which the movement of the body will prevail

It is very important that your look is calm, the third center, just the diaphragm area, corresponds to the view, means that if your view is calm, the diaphragm will be able to let go in a more clear way and you will be able to do that inhalation and exhalation movement without any problem

It is also very important that you take it easy during the session, that you don't impose too much effort on your breathing

postures, don't get too serious, it's a simple class

I hope you enjoy it

So with that said, let's start with your legs crossed, just like I am, trying to create a good base on the buttocks, let's take the hands on the sides of the hips, cupped just resting the fingertips on the ground

What I'm going to get out of this is a great trunk lift, a big stretch of your entire front spine, from your pubic bone to your chin

and this is going to give me clear access to the latissimus dorsi, just the spot

which is approximately between the shoulder blades, bringing the shoulders backwards

and downward, bringing the shoulder blades slightly forward and this will produce an opening in your chest, a very large space clear, which you can observe now while breathing calmly

Be careful, try to bring your head a little bit back in line with your spine, this way you will continue to stimulate the back, you have to bring all your attention to the back, so that you can the chest can expand, it can open up

Once you create physical space, feel that whole area is filled with the air that you breathe in

If you are more comfortable, you can close your eyes, if you prefer, you can keep them open, trying to have a calm gaze, that connects little by little with your breathing

Observe how your hands propel the whole posture upwards and to the sky

Very good, slowly take your hands off the ground, try not to let the seam sink, let it continue to grow towards the sky as it has been doing so far

and we're going to get down on our knees, so we're going to get on our knees, in the cat position, placing your hands under your shoulders, knees under your hips, extend your insteps

so that the foot is much more comfortable, and make sure that the separation of the knees and hands between them is correct, that it's not too wide, not too narrow, because this is what we're going to get

is that the diaphragm closes and what we want to achieve in today's session, is to create more space in it

and more awareness

Notice that at no time do the arms press against your ribs

pressing on them, and having said that, before we do the cat gesture that you probably know, we're going to leave your back, parallel to the ground, pulling your hips back and the top of your head forward, it's a clear gesture active, it's as if you're taking a deep breath in, you will observe the space between the ribs and then from there you will move your breath with that space that you have created

Very good, and with the out-breath, little by little you take the attention to the ischium, the coccyx, the sacrum

rounding your lumbar region, your dorsal region, until the cervicals drop

He brings his gaze to the navel, to release the nape of the neck, and stay there

Notice the expansion of the ribs from behind

The diaphragm, it's wide open in your part of the diaphragm

back

Take a deep breath towards that zone which is the one you feel space in now, and contact the diaphragm, letting yourself be carried by the swaying of your breath, feel it on your back

All right, now when you take the air next time

you direct the ischiums, the coccyx, the sacrum, slightly toward the wall behind you, aa lumbar region sinks, the dorsal region sinks too and now the buttocks point slightly towards the sky, pushing the ground with your hands, without collapsing on your shoulders, like this, feel now the space you generate in the front part of your ribs, that space in which is also your diaphragm, observe the movement, again and again, when breathing in and when breathing out

Observe the expansion in the ribs

Very good

Now, the next time you release the air, we're going to repeat the gesture from before: you direct the coccyx, the sacrum

towards the floor, passing through your lumbar and then dorsal, finally ending with your cervicals, here is when you have released the air and when you inhale you bring the ischium, coccyx, sacrum

back to the sky, infecting in its movement, the whole spinal column, and linking these movements, exhaling you round your back, breathing in you sink your spine, that, observe the changes inside, the size, the space that you generate, with the movement of your spine at chest level, the diaphragm

Recreate a few more seconds in this movement

All right, and when you get your back rounded, put your toes together and spread your toes apart a little bit

your knees together, without losing this round gesture, you take little by little the buttocks towards the heels, until you finally sit on them, and you walk with your hands forward

All right, without resting your forehead on the floor, you separate your chest a little bit from the mat, move forward a little bit more with your hands in front of you, place your fingertips back on the floor, notice the difference that occurs when your hands are supported, to when your fingertips are resting on the mat

Watch it on your shoulders, we do it again, watch the change, it's very subtle, but try to bring the attention there

Separate now supporting the fingertips, now feels more movement of the shoulders, more access and action, in the dorsals

Stretch your spine as you breathe in, opening your chest

and when breathing out, you bring your chest to the floor

Repeat, inhale, you separate the chest from the mat, feel the opening of the diaphragm in your front part and when you exhale you bring the chest to the floor

Once again, you breathe in and out

Okay, little by little, you put your hands back on the floor, and you're bringing your forehead down

Breathe Very good, and from here you're getting on board, again place your hands under your shoulders, knees and feet together

Once that's done, we're going to bring your gaze to your right foot, you look at your right foot, feeling the whole left side stretching, now you move forward a little bit more to look at the left foot, you'll be able to feel now, more stretch in the side

Okay, so stop right there and bring the attention to that side that you notice especially now that it's stretching, move it over and over again, move your breath

all right, you're coming back to the center when you release the air and now we do the same thing on the other side, you look at your left foot first and you'll start to feel a stretch on the opposite side

Now you look at your right foot, an even greater stretch

All right, so in that space, now you start to bring the breath to that point

You come back to the center, okay, remember we were saying earlier that the diaphragm is a dome, it's a dome shaped muscle, it spans the front, the sides and the back of your body, so anything that's expansion in the front, stretching and expansion in the side and the same thing

talking about the same thing, in the back, it's a mobility movement that you give to your diaphragm, so you'll be massaging all the internal organs, you'll be getting that mobility also to your heart and of course the breath will be calming you down little by little

So keep bringing the attention to that point and we continue

We go back to the cat position, again

you spread your knees apart, the width of your hips, the same as your feet, and now we do a jack

a little bit crazier, a movement and a gesture like you're describing eights on the body, it could be this shape, this gesture or you could do the one that you feel like, the thing is that I can let go of your back

The point is that you can let go of your body, go backwards, explore the movement a little bit, that is, accessing every part of the body while breathing

And you can go backwards and you can go a little bit forwards and moving just like your body's asking you to, letting your head go

All right, and when you pass through the center you stay there and we'll go back to doing the cat gesture, twice, release the air, round your back, and when you breathe in, sink your spine

Once more you exhale, breathing in, sink your spine, and you sit on your heels and in a few moments, with your knees and with your feet together, you bring your hands on your thighs and straighten there your spine

Very important, as you have already seen in other occasions, the sacrum has to be directed towards the heels, avoiding that your lumbar area is breathing, it's very important to bring the sacrum downwards

to be able to stretch the spine correctly, in this way, the space in the diaphragm is going to open correctly and what I'm going to avoid is to hit it forward, if the sacrum has escaped me

backwards

When I hit it forward, there's tension in the back

of your diaphragm and of course in all the musculature of your back, so you carry the sacrum down, the spine stretches and the chest opens

Breathe calmly, conscious all the time

Okay, next time you let go of the air, put your hands on the floor, little by little you're going to stand up, all right, we're going to stay on our feet

apart, the width of the hips, let's stay with them apart, with the legs firm, opening the whole sole of the foot wide, and we're going to make circles with the shoulders backwards, that's it, mobilizing the entire shoulder joint

and once again, linking the movement with your breath, as you breathe in let your shoulders show, as you exhale let your shoulders drop

That's, if when you bring them back, bring them way back, as far back as you can, there, feeling also how you start to move

the whole chest area

That's it, very good

Okay, when you go through the center you stay there

and we're going to do this same thing, but bring your shoulders forward, as we breathe in, they come up, on exhalation your shoulders drop

That's it and we stop in the center, that's it, all right, keep your legs steady, stretch your arms towards the ceiling and pull them as far as you can upward, see if you can stretch your arms so much that the sides get longer to the tips of your fingers, dragging the skin down to your fingertips, looking at that space we are talking about, where you have to take your consciousness, diaphragm

Breathe steadily, consciously and deeply

All right, next time you let your breath out, lower your arms by your sides

and we're going to repeat this same thing, but giving a little bit more action, giving a little more momentum to your arms, so that the sides can extend properly, so that this whole area in front of you, the sides and the back, stretches, open and expand

Interlace the fingers of your hands, turn the palms of your hands outwards and before bringing them up, let the gaze and the breath be one again, create like a triangle, between your gaze, your hands and your eyes

and the diaphragm, be aware of the immobility of your body, but at the same time of the movement that you now feel, when breathing in and when breathing out

Very good

And keeping your eyes straight ahead, raise your arms to the sky, pull your arms up, maybe now you can help yourself a little bit more by the grip of your fingers, to grow more towards the ceiling and to stretch the sides more

You'll notice more space in the area, in the chest area, therefore, more space in your diaphragm

Breathe

Very good

Let go of your fingers, you bring your arms well back, breathing in you bring it up like before and when you exhale you bring them down from behind

Breathing in and up, exhale and lower backwards, don't lose the firmness in your legs; inhale and raise, and stretching you go down

Well, we do it two more times; you breathe in and out

and feel the opening of the chest; you breathe in and out and when you bring them down interlace the fingers of your hands, behind your back, pull them downward, toward the wall at the back, that's it, and try to bring the arms up a little bit more, you will notice more movement in your shoulders, if they bother you better keep them close to your body, if it's not the case, you can bring them a little bit more up and back, and feel the expansion spasm in the chest, holding the sacrum as you did before when you sat on your heels, open the chest bringing all the attention to the dorsal area, the shoulder blades and the dorsal muscles are directed towards the chest, towards the sternum

Breathe

Very good and looking up a little bit, carrying the chest and forward and towards the ground, you lean, that is, as far as you can, as if you want to reach with your chest before you reach with your head to the ground

and little by little you're flexing, very firm legs, we're not going to go any further than that, the important thing is that you keep pulling your arms as long as they don't get in the way, if they don't remember that you have them closer to your back, if it is not the case, without collapsing the cervical vertebrae, pull your spine forward and look a little bit in front, and stay there breathing, conscious

Breathing in you help yourself with your arms to come back, you keep bringing your chest forward, upwards from the hips, bring your hands close to your body, with your arms outstretched and holding the sacrum, bringing it down and to the front, stretch your spine and breathe calmly

Be aware of all the movement of the chest, the sides, your back, feel the volume it occupies the whole diaphragm from the front, from the sides, from the back

And fill that space with your breath

Very good

Now we're going to pretty much weave together the movements that we've been doing, so far, on a sun salutation lap

We're going to stand right in front of the mat, feet together, you bring your hands to your chest "namaste", when you release the air, remember, always keep your shoulders back, you breathe in and stretch your arms towards the sky breathing in, that's it, stretching your arms towards the sky, as much as you can and when you exhale you bring your hands to the sides of your feet, with your legs very firm, breathe in and stretch your spine forward, you bring your right foot backwards, in a big step, trying to open your chest

as much as you can, shoulders, shoulder blades, forward, back leg very firm, put your hands on the ground and stay on the floor

on the inclined plane, you rest your knees from here, bring the buttocks towards the heels, in "Adho Mukha virasana", inhale, back to the cat and from here "Adho Mukha Svanasana", so that the chest is directed more towards the thighs and the dorsals can come in

a little bit more, opening the chest and putting the right foot between the hands, very stretched out the back leg and again you direct all the attention to the dorsal, to open the chest

Breathe

Good, you bring the other foot, between your hands, breathing in, you stretch the spine, lengthen the sides, to open the chest

and from here you stretch your arms forward, towards the sky, grow as high as you can and namaste at chest level

We do the same with the left leg, namaste and exhale

Inhale growing towards the sky, be careful with the shoulders, well back, exhaling forward, as much as you can in front of you, resting your fingertips on the floor

looking at the spine, breathing in, you bring the left leg back in a big step, opening the chest, keep your left leg very firm and bring your right foot back, stay on the inclined plane, as you exhale, you rest your knees, instep, forehead on the floor, "Adho Mukha Virasana" from here to the cat position, to go to "Adho Mukha Svanasana", legs bent

That's right, today legs bent to direct more attention to the dorsals and towards the chest

Good and from here left leg forward, stretching your back leg a lot, open your chest a lot, that's it and then bring the other foot between your hands, inhale, stretch your spine, stretch your arms out in front of you, towards the sky and when you breathe out, namaste

Well, we stay here for a few moments, keeping your spine upright, directing the movement of your breath, towards the thumbs

Good, and we're going to lie on our backs, slowly, lies on his back

Good

You place your feet wide apart, hip-width apart and parallel to each other, okay and slightly, you're going to raise the upper back a little bit, you separate your shoulders from the ground, resting on your head and turn your upper arm a little bit, the area of the shoulder included towards the inside, observe well to catch the gesture well, you separate your back a little bit from the mat, placing yourself over the head to turn the upper arm inward, you will observe that the shoulders move away from you clearly away from the ears

Once this is done, leave the arms completely relaxed on the ground, hands also

Bring all the attention to the chest area, remember, bring all the attention to the chest area, when you made this gesture of turning the upper arm inward, when you turn your shoulders away from your ears, when you slightly the shoulder blades are directed towards the chest, you create an action on the dorsals

This action, as we've been talking about throughout the session, is going to produce a gap in the sternum, in the chest

That space, is going to favor the movement of the diaphragm in breathing

When you breathe remember, you are relaxing all the organs of your body, you are massaging your heart, relaxing the nervous system, which is very important, if you suffer from stress or if you want to avoid it, always a continuous, constant and deep breathing; minimizes the effects of stress on your body, disappear

So, let's dedicate a few moments to the movement of the breath, here and now

Notice when you breathe in, the expansion of the ribs, therefore the movement of the diaphragm

Feel as you exhale, how the ribs come back together a little bit again, relaxing the diaphragm, and so on a few more times, at your own pace

All right, continue with that space there that you've created, keep your arms relaxed, and bring your attention now to your feet as you breathe

Breathing does not have to be choppy, remember that it is always important that it keeps its rhythm, its depth, so that the nervous system calms down

Bringing the attention to the whole sole of the foot, pushing completely ribs expand

Take advantage now of this movement, this expansion of your ribs

To move with clarity the inspiration, and expiration

Very slowly, you go down vertebra by vertebra, the back in the round, that's it, going through your dorsal, lumbar, sacrum and coccyx, that's the last thing that's supported

We're going to do this same thing dynamically, breathing in you raise your hips, from the firmness of the legs and feet, exhaling you round your back vertebra by vertebra, the last thing that supports the coccyx and so on

Breathing in you go up, breathing out you go down and so on

Breathing in you go up, exhaling you go down

Once again you inspire, and you exhale

That is and when the lumbar area is heard over the floor, you let your feet be relaxed, let the whole body loosen up and observe the immobility and stillness in your body

When we are lying down, there is a higher yield, a good result of your diaphragmatic breathing

When you're sitting, it tends to be reduced by one third of the capacity of your movement and therefore of the air intake, you will be able to verify that lying down, the breath flows in a clearer way

Just as you are, you elevate your hips, insert one arm under the buttocks, the other arm also and walk with the hands towards the feet, as always, to leave a lot of space, between your shoulders and your ears

You stretch one leg on the ground, very firm, just like the foot

and stretch the other one, and you keep them active, bending your elbows, you look at your feet

That's it, and from there, stretching the front spine, the one that goes from the pubic bone

towards your chin, you stretch it out until you direct it toward the top of your head

If the cervical vertebrae are bothering, put the crown of your head on the floor, if it is not the case, you can support more the upper part of the neck and keeping the legs firm, observe the expansion in the chest, observe the expansion of the thorax

Very well and slowly, you put your head on the ground, bend your legs, pull your arms out from under your body and you slowly stretch your legs

With the help of your hands, you hold your head, you look at your feet to center yourself, if it is that you would have twisted, you slowly put your head on the ground, you drop your feet sideways and gently directing your chin towards your chest, relaxes the cervical vertebrae

Feel now your body completely passive, let's relax for a few moments in the "savasana" posture

Watch the skin of the face loosen, fall sideways, relax the eyes, feel how they fall towards the ground

Feels pelvis, hips completely relaxed

Legs and feet deeply calm, completely abandoned

And with the next deep exhalation, abandon your whole body, deeply to the ground, relax

Go and breathe more deeply

Start moving, to bring the attention to your fingers, to your toes, to do whatever movement you need to do, feel your arms again, your legs, stretch and wake up, whatever your body asks you to do

Very slowly, without opening your eyes yet, turn around

on any of your sides, with the help of your hands, very slowly you incorporate yourself

You place your hands at chest level

Namaste

Thank you very much for being there, have a happy day

Namaste