Pelvis in motion

Namaskar

My name is Marta Tena

I am very happy to be here this evening, sharing yoga practice

Today we are going on a trip through the pelvis and its movement

I hope you enjoy the session

To begin, we are going to sit in an easy pose

Sukhasana

Well, cross one leg in front of the other or cross, the ankles

Always ensuring that the knees are either in line with your hips, or, a little lower

For that, do not hesitate to use supports such as a cushion, a blanket, something that can raise your pelvis, and allow that the knees can go down

The hips can relax and with the force of gravity, they will be able to give way towards Earth

When you feel

That

You are ready, close your eyes and take a first contact with your body

Here and now

Observing the breath

Observing your body

Everything that happens in you, in the present

Observe if your body has tensions

Observe how the breathing happens through your body

And through micro movements, try to align the spine, a little more, growing from the sacrum to the crown

Internally observing the curves that naturally holds you, trying to find an intrinsic balance

Try to find a structure in your spine, that supports you

With minimal tension, bring attention to the area of your pelvis, watching her from within

And in particular, bring attention to your sitting bones, those two little bones that stick out on your buttocks

That are in connection with the mat and with the ground

Let's draw

A rhombus

Like some kind of diamond from

The pubic bones to one of the sit bones

Keep drawing

Another line, from this ischium to the sacrum

From the sacrum towards the other ischium and from there, also towards the pubic bones

And with this clear drawing of the diamond on your pelvis, from the pubic bones to the sit bones, passing through the sacrum

Start drawing this same drawing through a movement circular, which takes you from one ischium forward

From there

towards the other, towards the sacrum

Drawing a circle that is initially more internal, and that is opening

Getting bigger

Feel how your pelvis roll on the mat, through your bones

Let's introduce a breathing pattern: Inhaling

When the chest opens

Exhaling

When the spine is rounded behind

But don't lose consciousness of your pelvis rolling on the mat

On the ground

On your next exhalation, change the direction

Giving special attention again to the pelvis, to the sitting bones

How you wheels to your pelvic bone, to the other ischium and towards the sacrum

Inhaling

When your chest opens

To the front

Exhaling

The spine is rounded

Try to search a movement, the most fluid

If a circular movement doesn't come out, try to enjoy

The movement

Making the circles smaller, coming back

To a pelvis, in a neutral position and, the weight of your body distributed between the two sit bones

Look for internal tensions

In your body in general, but in particular in the pelvic area

If your pelvic floor is contracted, or on the contrary, he is relaxed

On your next exhale, stretch

Your legs, along the mat

It can help you

Open one buttock and the other to feel the firmly rooted sit bones again on the ground

Legs are straight, feet flexed, an opening of the width of the hips

And on your next inhalation, growing from the sacrum to the crown, also bring your arms to the sky

And on your next exhalation, flex your trunk from

The hip, forward

Take your hands wherever they go

To feet, ankles, legs

At the end of the exhalation, ends in Paschimottanasana, the pose of the pincer

Inhaling

Bring your feet pointed and in a round

Stroking your legs with your hands

Go up the torso, the neck

Aligning your spine, opening the chest, and exhaling

Entering the pincer pose

And so

Inhaling and exhaling

We go through the posture of the cane, with outstretched arms, pincer posture

Watching the pelvis, the hips, how it flexes, how it keeps your spine aligned when inhaling

The next time you exhale, hold the position in the clamp, noting in particular, the flexion of your hip

As you inhale, fill well your body of air, comfortably

On exhaling, try to go a little bit deeper

Cross your hands, placing the hand on the opposite foot

And on your next inhalation, leads

By the side

Back, one of the hands, drawing a large circle

The spine grows, the chest opens, the arm continues, the gaze follow him making a wide circle and ending in the pincer pose

On your next inhalation, change arms, across the land backwards

The spine lines up

The gaze follow the hand

Circular route, ending in the clamp

And on your next exhalation, change the crossing of your hands holding a full breath cycle

And stretching your arms well to the front, aligning your spine, lower your arms towards the ground

Stay a moment

With the arms, to grow a little more in the position

Depending on

The measurement of your arms, you still need to place them in a position or another

Find the right one for your body

Inhaling

Bring your arms back to the sky, intertwining the fingers, placing both thumbs together

On your next inhalation, turn your palms to the sky, stretching your arms well

Stretching a little more the spine, opening your chest

Breathing out

Turn your palms again, shoulders away from your ears, lift

One

One of the hips, bringing them closer to the elbow

Inhaling in the center, the palms are turned, align the spine

Growing, stretching the arms well

Breathing out, to the other side

Try to keep your spine aligned in every moment, even, when the flex is laterally and you try to move your elbow to the hip

And on your next exhalation

Relax

The hands

The arms go down towards the ground

Crossing your legs, get into posture of Quadruped

With your hands under your shoulders, your knees under your hips

Arms rotate forward keeping the part that bends towards the front

This allows the arms to be great pillars

And starts to make circles with your pelvis

They will involve part of the spine but the center, the focus, is in this circular motion of the pelvis

I invite you to investigate your body, to explore on the move

Go changing the direction

Bringing the circular motion to the center, place your spine, aligned

Turning your torso, your gaze, towards one of the hips and trying to bring the hip closer towards you, as if you were looking at a tail

Inhaling in the center, exhaling in the sides

Coming back

To the center

Carry the buttocks towards your heels, stretching your arms well forward and the forehead resting on the mat

On your next inhalation, go up to the posture of Quadruped

Inhaling, swing your pelvis

The spine is rounded down, gazing skyward

Exhaling, your spine is rounded, relaxing your head between your arms and placing, the feet on tiptoes on the base of

Of your toes, as if they were pulling on your ischium to the sky

Go to downward facing dog pose

Opening the chest towards the front

Your legs stretched

Armpits

Rotate slightly out

Climbing over

The tiptoes, on the base of your toes and again, with the heels facing to the mat

On your next inhalation, bring your knees toward the mat

Rounding your spine down, looking up at the sky

Breathing out carry the buttocks towards the heels

Forehead to mat

On your next exhalation, round your spine by going up in the position of Cow Cat

Rounding it up in a fluid way and, exhaling going up on the base of your feet, downward facing dog

And so, we are going to circulate among these Asanas, Downward Facing Dog, Cat

Cow

And The sheet

This variant of Balasana with arms extended in front

I invite you to experiment the movement of your pelvis between these postures

The relationship of your pelvis with the spine

And the next time you rest, Balasana

Bring your arms to both sides of your body, adjust the posture to be able to rest on it, trying that the buttocks can rest on their heels and forehead towards the ground

If your body is not

yet, in this place, you can help the posture with supports, blankets, cushions

Everything that helps you let go

Putting your hands close to your knees and going up vertebra to vertebra

The last thing going up

The shoulders, head

Opening

Carrying feet

Placing the feet with an opening a little wider than the hips, place your arms

And the chest between them, joining the palms of your hands

Helping with the arms to this posture of

Maximum opening, Of

pelvic floor

If

the sole of your feet can't be well supported, comfortably and you are on tiptoe, you can insert a blanket, a rolled mat, under the heels or you can even support the spine on the wall

Good support is important, to be able to rest in the posture and open

Taking the palms

Towards ground

On your next inhalation, with the spine aligned, gains momentum going up, stretching the legs with a slight extension of the spine backwards

And exhaling, join the palms of your hands, take them ahead of your body

Opening your legs still a little more than they were before, bringing your hands to your hips begins to move your pelvis, from one side to the other

The tips of the feet towards the diagonals

And from one side bring your pelvis forward, drawing with a crescent and from the other side, for behind, finishing the drawing and completing the circle

From the top of the head as if they were pulling a cord, the spine remains aligned

Keep your pelvis facing forward

Bending the knees, keep doing the circular movement

A little more inside the axis, helping you with the movement of the knees to deepen in the sensations

To find nooks, inside you

Change the direction

Stretching your legs

Draw a wide circle from one side, towards the other passing in front, with the hips looking forward

And making the circles smaller

Until the movement rests, the spine aligned

Closing your feet a little more in a comfortable position, with your hands still on your hips, bring your attention to the center of your chest

To start making circles, that involves part of your spine, but that are supported by a firm pelvis

Motionless

Try to hold a rhythmic breath, cyclical, at the rate you needs

We are changing the direction of the circles

Keeping the pelvis firm, rooted

Making smallest the movement, we go back to the center, relaxing the arms at the sides of the body

Opening a little more

A position

comfortable

Bring your arms horizontally, parallel to the ground

On your next exhalation, twist your torso, put your arms together and the hand reaches towards the heart

Inhaling to the center, exhaling

On the other side

And the hand reaches towards the heart

The other remains stretched out

We keep on in a dynamic rhythm

Inhaling, in the center

Exhaling, on the sides

When the body twists, the gaze backward

Follows the arm

Follows the direction of the spine

Look at your shoulders

Unnecessary tension builds up

Look at your pelvis, how it sustain this movement

The eyes can remain open or closed, as you feel more comfortable

And making the move a little bit slower

Smaller

We came back

In position with arms horizontal to the ground

Close a little more the legs

An opening that is comfortable for you

The arms relaxed at the sides of the body

We are going to do this same twisting motion, of the spine

But this time we are going to push the movement from the pelvis

It's the pelvis that drives the twisting movement

Of the spine and the movement of the arms

Head looks back

In continuity with that spiral movement that the spine is doing

And gently, returning to the center

Bringing your hands to your hips, let's draw an eight or infinity

Help yourself of your knees

Again, I invite you to investigate on the move

To discover which nooks of your body have the most resistance

Or which ones circulate fluidly

Try to keep

A cyclical, rhythmic breathing, according to the needs of your body

And changing the direction and making the movement a little slower

You may find that slowing down the movement makes it easier or perhaps more complicated for you

Remember that

This is like a laboratory

And the body, the posture, the movement

Helps us to experiment

From this movement with the feet firmly rooted on the ground

Let's start leading the movement of the pelvis to the other side, in a free movement

A movement always driven by the pelvis

Let's hold the roots on your feet, but moving the soles

I invite you to experiment in this movement

Of the pelvis

That guides you

Of the pelvis that directs the movement

And little by little doing

A tiny, smaller movement

Closing the eyes

Watching the breath in you

The breath in your belly

Observing your pelvis

Leading your body to the mat, further down the mat towards the ground

To lay you down

Relax your body

At Savasana, this posture that they say

That is one of the easiest to put on the body, but one of the most difficult to control

To dominate

The power to stay in a relaxed state, but with full listening and attention, it can be a great challenge

Observing the breathing of your body let it fall a little deeper towards the Earth with each exhalation

And with each exhalation, more deeper, inside of you

Through your next inhalation, bring your full attention and consciousness to your physical body, to the place where you are

your sensations right now

How it is the breath in your body, here and now

With an intention to give a greater depth to the breath, comfortably, in your next inhalation

Fill a little more of air your body

Specifically the area of your belly

And when you exhale try to empty your body a little be more

Inhaling a little be deeper every time towards your belly

On the exhalation emptying you

Opening space for the new

Maintaining this deep intention in the breath, introduce some movement in your body, trying to avoid inertias, listening to the needs you have right now

Letting one movement lead you to another and looking for one way

One Way that involves the minimum tension, to incorporate your body comfortably

To close today's session we are going to do a meditative practice that includes a pranayama

An exercise about breath and a moment of internal contemplation, which in yoga we call it Tratak

The pranayama practice that we are going to do is a practice that It comes from NAT yoga, from the yoga of sound

It's a breathing exercise called Bhramari

It is a traditional practice of NAT yoga

It involves a sound

We make a sound like a buzz through the mouth that is closed, lips slightly opened and the teeth too

In a relaxed way, we emit a buzzing sound

(Buzzing sound) A vibration that we can feel, not only initially, in the head area, or in the throat, but it can be spread all over the body

Hands are placed either with the index fingers inside the ears, making a kind of vacuum

Or the thumbs press around the outside area and the four fingers, are placed on the eyes in a relaxed way, without pressing

To start Pranayama, let's take a complete inhalation

Let's do a soft retention with a few light bands, gently contracting the genitals, the anus, the navel, the abdomen

Up and slightly chin inward, holding for a few seconds

And when we exhale, we will place hands in the position you choose, and we will begin to emit the buzz letting the vibration goes to the whole body

And here, we will pass a few minutes of internal contemplation

You can focus your attention on the breath

Inhaling and exhaling, or looking between the eyebrows crossing eyes inside

If you fell that the nerve of the eyes gets tired, you can relax it inside, and return when you feel like it

So lay down your body in meditation position, in an easy pose

Either half lotus or full lotus

If you need some support for your pelvis, to help the knees to be below the hips, do it right now

With the spine aligned, close your eyes and begin to take a full breath filling the belly, the intercostal space and the clavicular area, retaining, contracting gently the three bands

And exhaling take your hands towards the ears, plugging and starting the buzz

(Buzzing sound) Relaxing the hands on your knees

Placing the fingers on Gyan Mudra

Indexes and thumbs together

Bring attention inward

You can take the glance towards between the eyebrows

Bringing the hands together to the center of the heart, take a deep inhalation

Exhale completely the air from your body

Breathing out and in a deep way, we make the last inhalation and exhalation

Thank you