Open diaphragm 2

Hello, my name is Silvia Jaén

I welcome you to today's session

We are going to dedicate a time to the diaphragm work

We're going to need two blankets, so you'll have them ready for today's session

Let's start with these two blankets folded like this

We are going to bend them once again longitudinally

and we do the same with this one

We match the round border at the same point so that the blanket will be more assembled and then you can sit comfortably on them

Okay

So you get in front of the blankets, with your feet

separated and parallel to them and with the knees together

With the help of your hands you pull out the calves outwards, buttocks out to the side and back

And from here, with your hands on your thighs, you stretch your spine towards the sky

Why do I put the blankets? If there is little mobility in the hips or little mobility in the knees

it is essential to put them on so as not to force the joint

In this way, if there is little flexibility, the buttocks would not reach the ground normally, so I raise the height of the floor and place the blankets

If in any case still bothering knees, hips

because I can put a little more height, under the buttocks

The important thing is that the spine stretches

Let's give it a little bit of direction with the shoulder blades towards the sternum to produce a diaphragm opening

Try to feel the diaphragm in all its dimension

in the front part

side and rear

It is very important that in all the yoga postures you have the attention on that point throughout the whole session

It is essential that there is an expansion of the chest, an opening to the diaphragm so that with the breath, so we can relieve the stress, the fatigue, anxiety

Once here, you can help yourself with your hands to push your thighs to the floor

and raise the spine towards the ceiling

In this way, I will gain more travel in the column

Okay

Once here, we're going to bring our hands back

Try to keep your fingertips pointing towards your feet

You're still bringing the sacrum down, and here we contact a little bit more clearly with the opening of the diaphragm

Dale

an extra movement to the shoulders backwards and the shoulder blades towards the chest

And now feel more clearly the opening of the chest

Breathe

Give movement to the breath

Let the chest open, let the whole nervous system calm down

You can always go a little lower, as long as it doesn't bother your lower back

And keep stretching your spine, keep opening the chest and feeling the movement of the breath

Very good

Slowly

You go back to the center

You put your hands on your thighs, straighten your spine well

and again, generate that space

Feel the shape of your diaphragm what we've talked about in previous classes, is a bell shaped muscle that deserves to be moved

Its movement will relax all the internal organs and it will massage also the heart

Very important to keep calm in your mind

Very important to calm the nervous system

Very good

Once you're here, you're going to bring your hands in front of you

and then we'll put the blankets away

That's it

That's it

We're going to sit on the buttocks

Again, we take a comfortable position, a good base

with your legs

Let's place your hands in front of you on the floor and on your fingertips, direct the shoulders backwards

Stretch your spine well

That's it

And that gesture we've been talking about

Take the awareness in the dorsals, the push of the shoulder blades forward so that the chest opens up again

Bring the attention to that area again and again

Move it with the breath again and again

Feel how the breathing in

the diaphragm moves

Like breathing out

the diaphragm relaxes

Focus your attention on this gesture

Notice that this way, when you work in a meticulous, conscious way

you will calm the stress, you're going to calm the mind and it's going to help you

diaphragmatic breathing

If you feel comfortable, you can walk a little bit more with your hands forward

You can even rest the palms of your hands on the ground, but if this is going to involve that your back becomes rounded and your chest becomes depressed, sinks

So much the better, you go back to the initial position

Just like the opening of the chest is going to make you state mood

the stress disappears, there's more fullness

The same thing would happen, but conversely when I round the back and when the chest is depressed, it sinks

There, they start to flow

and to come not so good sensations for your body and for your mind

Breathing would not be able to move in the same way, so the effects of the posture would not be the same so, if necessary always stay a little bit further back, but stretching your spine

And keep at the point where you are comfortable

as you breathe

Very good

With the same ones, you're walking with your hands backwards

That's it

And straightening your spine, you're going to place your left hand on your right thigh

and the other hand behind you resting on the floor

That's it

Stretch your back well

Slowly turn your chest and head to the right side

Try to keep your shoulders back, especially your right shoulder so that the trunk can rotate more

And so, we continue moving the breath in this posture

And now in the same way, we go to the other side

Right hand on the left thigh, left hand behind, stretch your spine well, and you're going to rotate

That's it

Relax the belly so that the spine can rotate a little bit more

Give movement to the breath over and over again

Slowly, you're coming back

That's very good

It's very important the twists in yoga so that the diaphragm is unblocking, is gaining mobility and therefore the inhalation and exhalation will be smooth and so it can reach to calm your nervous system more

We continue working to combat stress

Good

Once you're here, we're going to get down on our knees

That's it

Okay

Let's put the forearm and the palm of the hand on the ground

Good

And we're going to

maintain the spine very stretched

That's it

And once you're here, try that the palms of your hands don't come together, but that keep the wrist and the elbow on the same line

And we do the same with the other one

You push with your hand on the floor, with the forearm too

And from there, you carry like the chest projecting it forward and upward

Those of you who know

if you know the Bhujangasana posture, it's similar, but with the knees on the floor

Open your chest wide and try not to collapse on your shoulders, keep

shoulders away from the ears, and chest forward and up

Breathe in

Very good

And as you exhale, spread your knees apart a little bit more, bring your buttocks towards your

your heels and stretch into Adho Mukha Virasana

Pulling the spine well forward, noticing now especially the movement in the back, in your back

Move your breath and feel how little by little, you are giving that calmness, that looseness to the diaphragm

Very good

And slowly you go to the cat position

You cross your feet behind, if you can do this gesture, and then you sit on your buttocks

And we're going to lie on our back

Very good

With the help of your hands holding your head, you look at your feet, see that you're straight

That's it

And we're going to carry the right leg bent towards the abdomen

The leg that you flex is relaxed, the one that is straight and firm, is the leg that you have on the ground, as well as the foot

Right

Bringing the elbows out to the sides, separates the arms away from the chest, making sure that there is space in the armpits

And this space will be appreciated by the lateral upper ribs

so that they can move better with their breathing

Keep watching all the time, bringing the attention to the dorsal area

There's always that gesture from the shoulder blades to the chest, from the dorsals

towards the sternum, to continue to give space to the front part of the trunk

And once there, you fill that space with your deep breathing

Right

With your left hand hold only the knee, right hand on the ground

and you bring the leg to the left side

That's it

Try to get as far away as you can your right groin from your armpit

Try not to let it shrink shortening that side, because the same thing would be happening in your diaphragm

So, if you want you can help yourself with your hand, to lower the hip

And maintaining that length in the trunk e,n the side you look to the opposite hand

Belly very relaxed

You go slowly back to the center and do

the same thing with the other leg

You can check again that you are straight

You bend your left leg, and as you did before with your right leg, you separate your elbows

Aside from observing that space in the chest, that action in the upper part of your back, see how the belly sinks, lengthens

Breathes calmly

Good

And now, holding your knee with your right hand, you drop your leg to the other side

With your left hand help yourself as before, so that the hip goes down

That's it! So that the left side lengthens now, and you look at the opposite hand

Back to the center

Very good

Now you bring both legs together at the same time, bent towards you, interlocking the fingers of your hands

and as before, you separate the elbows to the sides

Let's take advantage of it too, to give a little more mobility to the hips, besides opening the chest

Focus your attention on this area that we especially work today, but try to keep attention to the rest of the body parts as well

Very important, bring the shoulders back down, create that action in the upper back and get that opening in the chest as a result

Breathe

Let the breath move again and again

Good

Keep your knees together now

The left hand holds the legs and the right arm extends

Breathing

You return to the center

Breathing in

And we change sides

That's it! Turn your head properly

Try to get your left shoulder closer and closer to the ground, and if there is any doubt, with the help of the left hand, bring your hip forward to create more space on that side

You return to the center

Breathing in

you put your feet on the ground

You can help yourself back up a little bit, to see

And then once you're there, you put your head on the floor

Okay

We're going to interlock the thumbs, you stretch your arms overhead

Always after a twisting because it can come really good and it's really good for your spine and your back, stretching it

as much as you can

Let the arms drag to the sides and watch again the looseness in the belly, the space between the ribs, and the calm

and the calm in your throat

Breathe

You bring your arms with the next breath in, ahead of you

Change the crossing of the thumbs and repeat

The idea of bringing the arms back, it's not simply because it's going to look aesthetically pleasing, but that they pull back to completely lengthen the two sides of the body

and therefore continue to benefit in this way, column

diaphragm

in its expansion, in its opening

Breathe

You bring your arms forward with the next breath in

Very good

And now turn on your right side

With the help of your hands, sit up

And we're going to stand up

All right

Once we're here, we're going to put our feet together

and we're going to do Vrikshasana

That posture is going to encompass

Isn't it? Or it's going to encompass all the positions that we've been doing previously since the beginning of the session

until now

It means that apart from the equilibrium as it is proper of the posture, you will be able to feel a great expansion at the level of the diaphragm, a great stretching

in the sides and a great ascent of the posture towards the sky

So, with that said, we're going to leave the left foot, the sole of the left foot, wide open on the ground

and you bend your right leg

Try to raise your foot as much as you can without disturbing your lower back or knees, you can lower your foot a little bit lower, if not the case then you keep there

Okay

You bring your hands up towards the sky, dragging your sides up

Notice the space in the rib cage

Breathe

Very good

And slowly put your hands down, put your leg down, and we'll switch

You do a nice base now with your right foot on the ground and you bend your left leg

That's it! The knee you carry it well back trying to keep it away all the time groin from the armpit

Remember in the twist? The one where we couldn't get close enough to cut off the side but just the opposite

That hip has to stay down and so, to be able to stretch both sides at the same time

In that way, it's the diaphragm that's going to have a uniform shape

Very good

You bring your hands to your chest, you stretch your arms back up to the sky

That's it! And you continue to keep your hips down

Pull your arms toward the ceiling, lengthen the sides well and moves the breath in the chest

Breathes

Very good

And slowly

You put your hands down, you put your leg down

Okay, okay, okay, okay

And we continue with our feet together, the legs of Tadasana

Let's stretch your arms above your head pulling as much as you can towards the sky

That's it

Now, you make a very big circle with your arms back and interlock your elbows

That's it

You move your shoulders, move your elbows back, gently pushing back

with your wrists toward your chest

That's it

Try not to let the sacrum slip backwards in this way, but hold it all the time forward, so that as we've seen in other sessions, the two salts do not project forward, pushing to the sternum

Still holding the sacrum bringing it towards the ground and slightly forward and I open my chest wide

Breathe

And become aware of the movement of the breath in the front

Try to make the breath more

more mobile

Throughout the whole session, we've been giving you

paid special attention to it

Try to make the and also slower to calm down more and more and more

the nervous system

Breathe

Very good

And with the next exhalation you let your arms loose, you stretch them to the sides of the body and raise your right arm upward

Okay

And you do a very big swing with your arm backwards

placing

the back of the hand just at the level of your back, in contact with your back

And now we raise the left arm up

You hold

the fingers of your hands closing the palms of your hands, in this manner

Same as before

We're going to try to keep the sacrum from escaping outward like this, but to retain it towards the ground and downwards and making sure that the ribs are not project exaggeratedly to the front

Holding the spine in this way, I can get an opening in the chest, a mobility

once again the diaphragm, without the need to generate unnecessary tension in the back

That

Once there you pull, elbows to the sky, left elbow towards the sky

Breathe

That's good

Very slowly

you lower your right arm

Watch your shoulder! Very slowly lower your left arm

And we do the same thing, but on the other side

Now you bring your left arm up

You make a big circle with it backwards, placing the back of the hand back again in contact with the back, like this

Very good

You extend your right arm towards the sky and hold the fingers of your hands again

If you see that you don't reach to hold your hands you can use a belt and hold it with one hand and the other hand, and walking little by little, so that they come closer to each other

In the same way as before, you hold the sacrum, you hold the ribs a little bit

front and slowly and simply by the position of the arms and the slight push of the hands towards your back, you're going to have a maximum chest expansion result

Very good

And slowly, very slowly

You're lowering your left arm, you're going lowering your right arm down, Tadasana

You can also relax your shoulders a little bit with your hands on your waist

Okay

Now we're going to do the next thing: We're going to raise your arms up towards the sky, like this, and you make a very big circle with both of them backwards

Palms come together in Namaskar and you direct the hands towards your head

You can do this, or if it's not possible because it bothers your shoulders or wrists, interlock your elbows as we've done before

Okay

You're still bringing the sacrum towards the floor, you're still keeping the front ribs

without pushing them too far forward and try to bring the whole palm of your hand together, next to each other

That's it

Open the shoulders, open the clavicles, and expand the chest

Take a deep breath

And slowly

you let go of your hands

We go back to doing Tadasana or just with them on your waist to relax your shoulders

And we're going to lie down

Well, we're going to lie down

That's it

We're going to put our feet together, you let them drop sideways, let your arms on the ground

and feel your body comfortably on the mat

Make sure that your arms

your legs

are completely relaxed towards the ground

Falling

That trust their weight, towards the ground

Feel how your back widens and your belly relaxes

Abandon the pelvis deeply

Feel the complete passivity in all your body

Observe the space you have generated

in the chest and how the breath now flows

smoothly

We're going to go turning on the right side, with the help of the hands we're going to go to the right side

and sit down

Thank you very much for being there

Namaste