Hatha Yoga and organic movement. Focused on making conscious contact with your pelvis in motion, in a constant dialogue with dynamic postures, your breathing and the force of gravity. The session consists of: yoga asanas in movement, a deep relaxation space and a meditative practice consisting of a pranayama exercise (Bramari breathing) and a few minutes of cultivating mental focus using the Trataka technique.
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
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
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
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
Audio:
Subtitles:
Emotional openness
Relax the face
Ayurvedic nutrition
Yoga to Improve Your Life 7: The Anti-Aging Power of Yoga
Deep Pranayama
Class 1: Deepening our connection to the Earth and to each other
Creative relaxation
Vinyasa Shiva Namaskar
Vinyasa: Eka Pada Koundinyasana II
London