stdClass Object ( [id] => 1860 [title] => Open diaphragm 2 [language] => ES [itemURL] => open-diaphragm-2 [description] => The diaphragm is in contact with nothing less than the heart and lungs above; and with the stomach, liver and spleen below. It is the main muscle involved in respiration and crosses the esophagus, the vena cava and the aorta. [owner] => Contenido propio [CDNCode] => wyx5P7o7eo [CDNStatus] => 6 [subtitles] => stdClass Object ( [srt] => Array ( [0] => stdClass Object ( [language] => spa [language2] => es [literal] => Spanish [url] => https://conscious-tv.com/api/public/subtitle.php?id=614&f=.srt ) [1] => stdClass Object ( [language] => eng [language2] => en [literal] => English [url] => https://conscious-tv.com/api/public/subtitle.php?id=1301&f=.srt ) ) [vtt] => Array ( [0] => stdClass Object ( [language] => spa [language2] => es [literal] => Spanish [url] => https://conscious-tv.com/api/public/subtitle.php?id=614&f=.vtt ) [1] => stdClass Object ( [language] => eng [language2] => en [literal] => English [url] => https://conscious-tv.com/api/public/subtitle.php?id=1301&f=.vtt ) ) ) [keywords] => ant_stress,rout_Ygaa,fs_hatha,ft_silvia,fl_iniciacion [publishingDate] => 2019-08-30 00:00:00 [expirationDate] => 2069-08-30 00:00:00 [territories] => [duration] => 1944920 [freeAccess] => 0 [assetType] => video [trailerId] => [radioPlayerSkin] => 0 [adsEnabled] => 0 [user_id] => [seo_title] => [seo_description] => [seo_tags] => [allowDownload] => [id_access_restriction] => 3 [mainPictureUrl] => [mainPictureAlt] => [mainPictureCaption] => [thumbURL] => https://cdn043.fractalmedia.es/thumb/wyx5P7o7eo-4_w983.jpg [thumbURLVariants] => Array ( [0] => stdClass Object ( [url] => https://cdn043.fractalmedia.es/thumb/wyx5P7o7eo-1_w983.jpg [variant] => 1 ) [1] => stdClass Object ( [url] => https://cdn043.fractalmedia.es/thumb/wyx5P7o7eo-4_w983.jpg [variant] => 4 ) ) [tracks] => stdClass Object ( [audio] => Array ( [0] => stdClass Object ( [language2] => en [literal] => English [language] => eng [videoURL] => https://cdn034.fractalmedia.es/video/aeee13a186b0dad0304b068aeaceccac/wyx5P7o7eo.H264-270p.mp4 ) ) [subtitles] => Array ( [0] => stdClass Object ( [language] => spa [language2] => es [literal] => Spanish [url_srt] => https://conscious-tv.com/api/public/subtitle.php?id=614&f=.srt [url_vtt] => https://conscious-tv.com/api/public/subtitle.php?id=614&f=.vtt ) [1] => stdClass Object ( [language] => eng [language2] => en [literal] => English [url_srt] => https://conscious-tv.com/api/public/subtitle.php?id=1301&f=.srt [url_vtt] => https://conscious-tv.com/api/public/subtitle.php?id=1301&f=.vtt ) ) [all] => stdClass Object ( [url] => https://cdn034.fractalmedia.es/video/aeee13a186b0dad0304b068aeaceccac/wyx5P7o7eo.H264-270p.mp4 ) ) [videoURL] => Array ( [0] => stdClass Object ( [language2] => en [literal] => English [language] => eng [videoURL] => https://cdn034.fractalmedia.es/video/aeee13a186b0dad0304b068aeaceccac/wyx5P7o7eo.H264-270p.mp4 ) ) [accessToContent] => [ratingCount] => [rating] => [userRating] => [categories] => Array ( [0] => 355 [1] => 357 [2] => 328 [3] => 328 ) [territoriesIncluded] => [territoriesExcluded] => [ads] => Array ( ) [drm] => Array ( ) [markers] => Array ( ) [parent] => )
The diaphragm is in contact with nothing less than the heart and lungs above; and with the stomach, liver and spleen below. It is the main muscle involved in respiration and crosses the esophagus, the vena cava and the aorta.
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
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
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
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
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
With the same ones, you're walking with your hands backwards
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
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
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
Let's put the forearm and the palm of the hand on the ground
And we're going to
maintain the spine very stretched
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
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
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
With the help of your hands holding your head, you look at your feet, see that you're straight
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
With your left hand hold only the knee, right hand on the ground
and you bring the leg to the left side
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
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
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
Let the breath move again and again
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 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
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
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
You bring your arms forward with the next breath in
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
You bring your hands up towards the sky, dragging your sides up
Notice the space in the rib cage
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
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
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
Now, you make a very big circle with your arms back and interlock your elbows
You move your shoulders, move your elbows back, gently pushing back
with your wrists toward your chest
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
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
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
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
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
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
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
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
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
Open the shoulders, open the clavicles, and expand the chest
Take a deep breath
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
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
Audio:
Subtitles:
Open diaphragm 2
Therapeutic yoga - Lorena González
Practice of Hatha yoga according to Sivananda.
The puppy and the butterfly
Routine Base 2
Class 2: Mobility in the hips
Purvottanâsana or upward plank
Sesión para dormir como un bebé
What is Ying Yang Yoga?
Ying Yoga Practice - Lorena González