Standing postures: importance of the foot and leg

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In this series you will learn the correct thrust of the feet to execute these postures. The result of the stretching of the spine, the correct placement of the sacrum are directly affected by the primary work of the feet and legs, the action of the lower body is essential to create space and mobility in the vertebrae, so that the posture is light and breathing is more fluid. Firmness, alignment and deep calm. Namaste

Hello, my name is Silvia Jaén and I welcome you to my class of Yoga Today we are going to see the standing postures Let's start Sitting like this in the posture of Swastikasana Help yourself with the hands to carry Buttocks to the sides and backwards stretches the spine well And let the breathing normalize little by little

Take your gaze to the front and try not to fix it only on one fixed point But keep your gaze wide that it be panoramic, that it gives the sensation as if it came out of the hundreds and you could embrace all the space in front of you

Get in touch with your breath for a few seconds With the depth of your breath Let your legs be calm in English Calm too And the edges of the trunk very long Feel the breath go And it comes Just focus your attention on your body And in the rhythm of inhalation and exhalation Notice that practically Your gaze is integrated Your breathing Without losing That conscience With the help of the hands we are going to stand up And in the center of the mat With the feet together Let's do Tadasana So Stretch your legs well Keep The turning of the thighs inward tries to make the sacrum go searching for the floor

But keep the buttocks Soft Don't activate them, keep the sacrum well down

And the immediate gesture is going to be that the pubic bone goes up towards the navel

It's the only way to be able to stretch The entire spine and the edges of the trunk With the shoulders well down and backward Keep the upper shoulder blades towards the sternum

That's it and from there on with arms and legs very firm

Breathe calmly The look as we said before Wide panoramic view And from here without losing the firmness in the legs Keeping the posture very upright Let's interlace the fingers of the hands and turn the palms together Keep the elbows Very stretched As if the elbow joint did not exist Legs and arms stretched equally Sacrum descending towards the floor and make the pubic bone go up towards the navel

And little by little with a calm gaze

Try to keep the intensity in the stretching of the arms Do not create tension in the gaze Holds the arms well up and back And breathe With each breath he stretches more And with each exhalation he brings his shoulders farther back As if they wanted to go out through the armpits Little by little You lower your arms in front Keep the elbows equally stretched with a calm gaze

Change now the crossing of the fingers Turn the hands again Keep the elbows very straight And as before very little by little Without losing that feeling of the sacrum in descent Stretch your arms well towards the sky and pull with the inspiration of the arms upwards And with the exhalation Bring the shoulders more forward towards the armpits Opening well In the meantime the look in calm You lower your arms very slowly in front Tadasana again Recovering the space On the sides on the breadth of the chest And on the shoulders directing them well downward and backward Head in line with the spine breathes All right from here we're going to place our hands all the way down

Palm of the hand resting flat on the ground the index finger Heart the thumb pushing well on the ground With elbows very stretched From here you separate the heels from the ground As much as you can on the tips of your toes And from the push of the hands start to turn the upper arm outward And pulls well the bones of the buttocks towards the sky stretching well the column Once there We lower the left heel and raise the right leg Backward and upward and hold there You do the same, lower your foot And do the same with the other leg Raise the left leg backwards And upward Push the ground well with your hands Keep the upper arm swinging outward And legs very firm Loose head Feet down Again you direct the heels well towards the ceiling to give it more travel To the base of the buttock And to the ischiums more amplitude in that space pushes well with the arms And head completely loose And looking forward right leg between the hands The other foot forward and With the feet hip-width apart Holding ankles or calves With the thumb pointing it backwards Once here Stretch the column well groins very deep backwards Keep the thighs turned inward and push well with the whole sole of the foot on the ground Try to make the heel Internal push well down to access the sacral opening well

Stretch the spine and breathe With each breath Stretch the spine well forward and upwards Finish exhalation Let the groin come in a little bit more And with an inhalation stretch the arms forward Up And we go down the sides Looking ahead We do Tadasana And we remember again that gesture of Tadasana Gesture that characterizes the rest of the standing postures In which the sacrum at all times has to descend The pubic bone has to rise To create that space in the sacrolumbar region And then from there with the soft buttocks Legs and arms firm You bring your shoulders back and breathe calmly well and crossing the arms in front of us we separate the feet A wide separation between them and try to keep them parallel to each other

Keep your arms very stretched Keep turning the thighs inward as we did in Tadasana

And the descent of the sacrum the pubis has to go up towards the navel

The shoulders must stretch towards the fingertips

And the shoulder blades Lunge towards the chest Head in line with the spine looking calmly Well we turn the feet to the right side First the left and then the right Clearly outward Keep the chains in front of you letting the sacrum descend That and trying to let the trunk go up a little bit more And without loosening the arms Trying to get them open from the armpit Up to the fingertips exhaling Entering the posture, hold with your right hand the leg where you reach it And from there You turn the right thigh out more Maintaining the elongation on that side And let's give it a little bit more twist towards the chest, round with the upper arm

Your waist from behind Still leading the sacrum this time Diagonal to the heel As you did in Tadasana Notice that the pubis Go up towards the throat just as you were doing in Tadasana also And from there You stretch out your right side and turn your chest towards the sky

Stretch your arm straight Up breathing in you turn your feet again Towards the other side Before entering in the posture keep the sacrum buttocks well down Up the sides towards the sky And the shoulders going towards the fingertips With the legs very firm And the feet as you did in Tadasana now you lengthen the left side and enter in the posture Utthita trikonasana Hold your leg wherever you can reach Give the front thigh a bigger twist backwards Outward And lengthen much more the lower side Now with the upper arm you encircle the waist from behind And you turn the chest Towards the sky Stretch your arm upward Breathing in you come back you turn your feet Tadasana Okay, let's separate arms and legs a little bit more this time

that Utthita Trikonasana to do Virabhadrasana 2 So first the feet are going to be parallel to each other

Try Do not tip out at any time if you do not hold it from the inner side

And keep your legs firm as we did in Tadasana

What happens now is that now the legs are separated

The thighs turn inwards You project External side of the leg towards the external foot internal side Towards the inner foot and from here onwards Sacrum descent Up the sides well up Stretch the arms Turn the feet to the right side And keeping the chest different You turn the thigh And you bring the knee in line with the ankle well hold here Now trying to get the right hip to push forward

Left thigh pushes back Opening posture Stretching well the arms and Virabhadrasana 2 you look at your right hand Stretching the right side you support the call Fingers on the ground that's it and again the upper arm Twist at the waist from behind And you turn your chest towards the sky You stretch your arm upward Breathe in strongly with the legs and come back to the center To change to the other side First Virabhadrasana 2 Strong with your feet Very firm legs like the ones in Tadasana Sacrum down and chest in front Turning the thigh Bending the leg That's always thigh knee Well back Right thigh Backward also And with the chest forward You look at your left hand You stretch your left side You rest your fingertips on the ground And with the upper arm You go around the waist from behind There you go turning your chest towards the sky Breathe calmly Stretch your upper arm Breathing in you come back, turn the feet Tadasana okay that's it, catch your breath Watch May your breath and gaze are becoming more and more integrated Wide panoramic view Observes that the sensation of the body is getting heavier and lighter And that from the thrust of the feet The ball joints go up The posture rises in general Remains firm and stable Inside inside inside wide Large To make the breath move naturally Now for the next posture we are going to bring the hands to the waist You separate again the feet Quite Trying to make them parallel to each other Remember that how we can support the foot is fundamental So that the rest of the leg can work properly And thus to be able to enter well in the postures Let's do Prasarita Padottanasana So Attempt to pick up the outer ankle towards the inner ankle

Keep the kneecaps very high and turn the thighs inwards With the buttocks down you stretch your spine well You open well your chest And exhaling Massage forward That's up to support the fingertips On the ground Once here The wrists are in line with the shoulders Keep the legs very firm Trying to keep the posture Don't fall don't roll over From the ankles From the thrust of the feet stretch your legs well And rotating the thighs let the groin go in more Backward From the groin drives the trunk Forward and upward Creates a lot of space In the front column From the pubis Up to the chin Try to keep the posture from getting heavier and heavier on the inside breathing deeper and deeper Okay bringing the feet together a little bit now you're going to place your left hand Right in the center of the posture and let's stretch the right arm up, still keeping the groins well back The spine stretched Forward And without sinking the posture in the shoulder From the hand below Away from the ground And turn a little more Separates one arm from the other And continue to keep the firmness in your legs Breathe Back to the center You rest your hand where you had the previous one and you do the same on the other side push the ground well away from it Keep pushing the thighs back And from the waist begins to turn With very deep groins stretch your spine well And turn more Opening the chest wide Give it more movement To the column Back to the center a little step with the feet inwards You bring your hands to the waist, breathing in and stretching well

Spine Feet together Tadasana And interlocking the fingers try that little by little The practice will flow more The posture, movement and breathing to be more integrated Make it generate that physical space So that your breath can move inside Lower your arms slowly And observe that your look doesn't alter You change the crossing of your fingers Breathe in and it's going up and very slowly You lower your arms Padasana well we are going to sit On the buttocks with legs crossed Swastikasana Let's place each foot under its corresponding knee

Trying to make the edges of the foot are well supported on the ground It means that we are not going to support the instep and let the posture collapse that You actively place them one under each knee

We pull the buttocks sideways backwards and we keep the spine upright Once here Let's place the left hand on the right thigh

With the other hand you support it from behind the farther back this hand goes The more chance of a turn I'm going to have so bring it as much as you can to the opposite hand and stretch the spine well when you breathe in

And when you exhale You're turning to the right side That's always breathing in you stretch And when you exhale you rotate more And you breathe in again and you keep stretching And when you exhale you turn more Back to the center And we do the same on the other side Stretch the spine well when you breathe in Bring the left hand well towards the opposite buttock Stretch well and then when you exhale you rotate Bringing your left shoulder far back so that there is more possibility of rotation Open your chest wide Breathe in and stretch the spine well And when you exhale you turn a little bit more Breathe in and stretch And exhaling you turn If it doesn't bother the neck Try to rotate the neck with the spine as well

And return to the center We change the crossing of the feet You put back One foot under the other Place the edges of the foot that are active And keep the legs calm on them stretching the spine well and repeating Barash Badasana in Swastikasana So you take your left hand To the right thigh The other hand from behind already the second time one turns more and better So take an inspiration stretch your spine well And when you exhale turn carries the right shoulder well back continues to stretch the spine well And when exhaling it turns a little bit more And you come back to the center And the same on the other side Left hand from behind Right hand to the opposite thigh Stretching the spine well Turns To the left side Bringing your shoulder far back Help yourself with an inspiration to stretch further And when you exhale you turn a little bit more And you come back to the center Right here we neutralize the stretching of the column Notice the looseness felt more at the sternal chest level How the movement improves, the breathing, observe for a few moments well once here We're going to lie on our backs Okay we are going to leave Feet hip-width apart There And once I'm here I'm going to leave The upper arm swing to go outward picking up the skin of the arm

Picking up the skin of the From the trapeze Part of the skin of the back and I do the same with the other arm so that the posture has some activity

And it doesn't collapse to the ground Careful, let's try to keep the lumbar region from arching too much

But that it approaches gently towards the ground

Pulling it backwards And for this we are going to help us From the arms So let's interlock the thumbs And keeping the elbows very straight Stretching the arms above the head pull them well back And let the lumbar zone come closer to the ground Without pushing it Feel the quiet belly in calm Sinking towards the lumbar region Allowing itself to lengthen And widening Creates a lot of space throughout the trunk Very actively stretches the sides Without losing this intention Of elongation at the edges of the trunk Brings the arms forward don't shrink at all nothing nothing nothing keep them Practically the same space one rib with respect to the other one And you pull the arms backwards again

With the crossover Thumbs changed Let the spine stretch And keeping the arms very stretched You bring them back Until they are placed on the ground Well we bring the feet a little bit closer to the buttocks Try to have the whole sole of the foot resting on the floor

Especially the inner side And before doing anything push hard with the heels on the ground Letting the hips Separate from the mat the buttocks are squishy they do nothing The impulse is from the soles of the feet

And the turning of the thighs Inward Without pushing with shoulders on the ground Still creating a lot of thrust on the feet Keeps turning the thighs inward And arms completely relaxed Once there interlock the thumbs Under your back you put a little bit more Shoulders inward To create a clear space between the trapeziums and your ears the soft buttocks Try not to activate them because that would shrink your lumbar area Generate that gesture that we did before in Tadasana From the sacrum Forward How they made the corvas From the thighs turning inward as you did in Tadasana And from the thrust of your feet As you have done also in the rest of the standing postures Keep pulling the arms towards the feet Keep remembering all that work you did in the standing postures in Tadasana

Trying to create spaces between the vertebrae Coming all the foot and leg work Now the shoulders are really pushing more actively on the ground Opens well in the chest And breathe calmly very slowly You let go of your hands And slowly round your back vertebrae by vertebrae Letting the coccyx be the last thing to rest on the mat And once there, take a deep breath And when exhaling it leaves the whole body Let's bring the knees towards the abdomen And cross your right leg Over the left Then We embrace The leg underneath you Interlace the fingers of your hands And with the expiration And with the exhalation, little by little bring the legs closer to you hips, groin, be passive calm Belly sinking towards lumbar spine And shoulders down leaving much space to the neck breathe Back to the center And we change the crossing of the legs Again we go back to the one below you leave your legs passive And little by little feels like English and hips They are opening more and loosening up more Don't let the posture sink towards the ground But on the contrary stretch your spine well backwards And move your breath uncross your legs With both together You clamp them again Trying to make sure that the sacrum rests well on the floor Don't bring the legs too much towards you, crushing the lumbars downwards If you don't A little bit go looking Bringing the feet to the ground until the flat part The sacrum area It rests well on the ground The lumbar vertebrae are gently separated from the mat But you pull the whole spine back Allowing it to stretch further trunk very active as we have done in other classes pelvis somewhat stable From the exiting A long and stretched trunk from the groins Stretch the spine well Breathe Slowly support one foot The other on the ground And we are stretching our legs Good to do Suta Tadasana So once there You take your head to look at your feet and you check If you are crooked Opening well the plants From the whole foot All toes fanning out Keep your legs firm and you have to do the same gesture What we did when you were standing The intention of the thrust of the feet this time To the front In the air Keeping the inner side of the leg stretching forwards Thighs turning inward And pushing back And picking up well the upper arm and shoulder Inward To generate space in the chest and in the sternum Move your breath And let your gaze be lowered or your eyes closed From here Keep all the gestures you have done so far In a passive and relaxed way progressively close your eyes until they close completely And feel the brain Eyes And relaxed tongue the skin of the face smooth towards the ears the sides of the throat Widening Beginning to move Little by little The hands the feet Do any movement you need Start to move and feel your body again

turning to your right side Very slowly backing up your head On the arm With the help of the hands You are incorporating little by little try not to open your eyes To take a couple of deep breaths Stay with this integral sensation little by little breathe it in Be aware places hands at chest level Bow your head, HARI OM TAT SAT

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