Relax the face

Hello, my name is Silvia Jaén

I welcome you to today's session dedicated to open your emotions, to feel your body, to be able to

to unblock, to be able to let go, to feel liberation when

you practice yoga

To be able to recognize yourself

with all those tensions, with all those

feelings, those emotions that don't come out

because there is no excessive mobility

or adequate mobility in the body

With this session, we are going to see a little bit that, apart from the postures

the breath itself is going to help you to be able to enter and to be able to feel those emotions

so that you can enjoy, and so that you can give yourself the permission and the luxury of being able to feel

Let's get started

with a

in a way that is also very important in terms of expressing the emotions which is with the voice

The voice is often forgotten, isn't it? It gets left aside and it's many times the one that represses us, the one that precisely

that precisely we don't usually get along with to be able to express

all that we feel

So

let's start in the best way we can do: a yoga session that is chanting "OM"

We're going to do it several times, we're going to do it from

from the sensation of feeling the vibration and the sound in the lower part, then the center part and then in the upper part of your body

For that, you're going to adopt a comfortable posture, with your legs crossed

If you need to, sit on a blanket or a support that makes you have your pelvis up

and be comfortable

With your hands on your knees, stretch your spine, let your head be in line with it and little by little close your eyes

First, feel your body

How it is

how you feel it

Let the shoulders be relaxed, directing them slightly backwards

feel

that there is space in your neck

that the legs

let go

Check that

your posture, is a posture that is present, but at the same time very relaxed inside

Now, that you feel your body

that you can feel that it's here

quiet, calm

Bring your attention to your breath, Breathe deeply so that all those zones that we usually have closed, because of the tension, for not expressing, for not taking out

Now you can create a space physical and with the breath you can

help those areas to be softer, have more ease

to be able to move and you can enjoy, inside

of you

It takes the attention

to the belly, to your diaphragm

throat and forehead

We chant the mantra OM

but, intoning it with desire

enjoying it

letting it come out from deep inside you

Breathe it in

(Mantra OM) Take a deep breath in

Release the air, without collapsing the posture

Very good

With your eyes closed, you're going to put the palms of your hands together, and we're going to start rubbing them together, until we generate heat in them

Strong, strong!

as much as you can

May you feel the heat already

Okay, and when you've got it

You make a little story with your hands and you place them

over your eyes, without pressing them

Bring them closer

as close as you can to them, to feel the warmth

Relax the face

Very good

We repeat

Strong with the hands! With the hands you have to separate them from the face when you feel that they have cooled down

Strong, strong, strong! May you generate a lot of heat

And put them over your eyes

Relax your jaw and your face

And one last time

Strong! You put them on

letting that heat go on transmitting that calm

and looseness

in your eyes and in your head

All right, slowly

keep your eyes closed

Put your hands on your thighs

and observes

that feeling

in your eyes and on your forehead

Take a deep breath

Very good

With the middle finger of your right hand or your left hand, whichever you prefer, place it just right at the point between your eyebrows, and press

just enough, to feel

that you are doing it but, without generating tension in your hand

Press

and leave your eyes closed

Meanwhile, relax your face

On the face

The face is an area of the body in which many emotions are reflected, and that, very rarely we let out

We contain them in the form of tension between the eyebrows, at the level of your temples

of your eyes

of the chin

That area where, little children usually tremble, when they're going to cry and they don't

they can't do it at that moment

It's an area where a lot of feeling builds up, a lot of emotion, and that

very rarely, we take some time to relax and so on, to be able to let go Well

now

With the index fingers of each hand, place them

index and middle if you prefer, at the level of your temples, and press, in the same manner as you have done before

Enough

to feel it, but not to tense your hands

Press

You will be able to feel the pulse Breathe

deep

Relax your gaze, close your eyes if you prefer

All right, now the index, middle and ring finger

you're going to place them right on the little bone where the eyebrow begins, or the beginning of the cheekbone

You press, in the same way as before

Enough to notice that the eye

is relaxing

Feel, as the whole eyeball relaxes

Feels the pressure

Don't fall too short in doing so as well

Feel the pressure

All right, now with the index and middle finger you are going to press just below the cheekbone, more towards the ear

It's a point that's a little bit less pleasant to press, but where it builds up as well, a lot of tension due to lack of expression

If you see it, it starts in the jaw

and it's something we don't usually have a lot of training in

when it comes to expressing, and therefore, being able to open up to our emotions, to our feelings

Dolera more or less if it's

What is the case where you, you don't usually do it, you don't usually express

So, press, with a little more force than in the other points

And drop your jaw, let it drop

All right

And now, with the index finger, presses right on the chin, in the hollow between the lower lip and at the beginning of the lower lip

Press, that you can feel the gum and the first two teeth

That's it! And relax your jaw

Press hard, here a little bit more

Relax the jaw

Very good

and you loosen up

Observe the sensations, in the face now

Observe how naturally, the jaw drops

It is as if the face falls toward the sternum, much lighter

Good, we're going to place the palms of our hands, on the face

And there, we're going to drag the hands, passing through the chest towards the belly

Like you want to

clean something

In fact, we're going to do that

So watch the passivity in the face when the hands, they go through there in front

You let go of the jaw

You let go

and we do this at the same time

as you let go of the air

You breathe in

Breathe in

And release

We do it one more time

One more time

Drop your jaw

Let all the skin come loose and the hands remain on the thighs

Take a deep breath

And releases the air deeply, bringing the attention to the face

One more time

Breathe in

And release

Okay, so we're going to stand up, to continue

We're going to stand in the center of the mat

Okay

And we're going to place our hands on the thighs

Feet parallel, nice

flat on the floor

And with the legs bent

Then, from there, you're going to lean

What are we going to do with our hands? Push with your thighs

with them

on your thighs backwards, to stretch your spine well

From the lowest part to the highest part

Bring your shoulders and elbows back, and without stopping pushing, with your hands on your thighs, you breathe in

And stay there for a few moments

You'll notice that your ribs go sideways, and your belly sinks in, lengthening

So you have to maintain

that gesture, that movement, while you continue to breathe normally

So, push with your hands

You take a deep breath

You touch your belly to check how it lengthens and sinks

And keeping that, bring the breath out to the sides

You sit up

straightening your posture

The diaphragm, it's that area

that

normally

, we don't have consciousness in it and what we do is we block

its movement

We shut it down, somehow preventing the breath of course from moving

move, and going to deeper levels

to feel

more useful sensations

And, this is what I mean by emotions, they stay in the form of a knot, in the form of pressure

I tend to close my whole body by hunching over, by pulling up the shoulders, closing the diaphragm and this, what we get is we can't access the

To that expansion, to that looseness, to feel

that spaciousness when it comes to breathing and being able to bring out, and being able to express your emotions

We get with this posture, accessing

accessing the diaphragm

in expansion and in movement

Let's do it one more time

You push with your hands on your legs

Watch your shoulders

down and back just like the elbows and stretch your spine forward

The belly, inward

Check

And you breathe sideways

Very good

Now, you turn the palms of your hands, like this, bringing your fingers towards the inside of your thighs

Round your back, and take a deep breath in

We're going to bring the abdomen in, inward

"Uddiyana Banda is called

It's a Kriya, more than a yoga posture

Let's

bring the belly inward

This way, the navel is like it wants to stick to the lower back, and the ribs are going to open out to the side

Press with your hands on your thighs

That's it! Round your back

Firm legs, and bring your navel towards your thighs

Breathe in deeply

That's it! And the spine

It stretches a little bit now

Okay, okay, okay! So, when we do the gesture, remember, if you want to check

you're going to feel it, but if you want to check, put your hand, inside that space that your stomach is going to create and at the level of your navel

We will have to contain the breath, so that the ribs come out and the belly is inside

"Uddiyana Banda

You breathe in

Feel the diaphragm

Notice how it opens

Y

we're back

Good! Now, as we have held our breath a little bit, we have practiced kumbhaka also

uh

"Uddiyana Banda" which is breath retention

Take a couple of deep breaths, fill yourself with air and as you breathe, relax inside

And feel the mobility in the diaphragm

All right, we're going to sit down on your heels

Go backwards on your mat with your feet together, knees apart, buttocks away from the heels, and with the fingertips on the ground, we will somehow create the gesture from before of the "Uddiyana Banda" posture

This happens when you stretch your spine, immediately the belly lengthens following the direction of the spine, directly accessing the diaphragm

Well, to help you in this and see it more clearly, pull your hips backwards and at that moment you will feel your belly sinking and lengthening

to see it more clearly at the same time that you pull your hips back, take a deep breath in until the ribs expand and the belly shall sink

And when you have it, here if we can breathe

you bring your chest to the ground

Breathe intercostally

Let the belly continue to come in to more deeply access the diaphragm

Breathe

Allow yourself to take a deep breath

Very good

You rest your hands on the floor, You walk to your heels And you stay with your feet together and your knees a little bit more apart from each other

You leave

buttocks over heels and breathe

All right

We're going to lie down, but we're going to do it in

Viparita karani

We're going to use two blankets

And once you have them, we're going to go ahead and twist, like this

Once we have made this roll we're going to place it there

Well better to the side

Here

Better to the side

Put it better to the side

You lie on your back Okay

When we get this, we'll take the roll, And we are going to place it under the sacrum

Just below the sacrum, not in the lumbar spine

Okay

We're going to place it under the sacrum, not in the lumbars and we're going to raise the legs up

This way, with a few deep breaths, to be able to let go

clean up

Delete any type of tension in order to be able to feel

To open this zone, to open feelings, to let them come out

Then

If I'm with my legs up and I'm putting tension on my belly to hold them up, you'll have to move the blanket, up, down, whatever it takes until you don't feel any tension in this area

When you have it, you leave the arms, at the sides of the body, relaxed, but the legs active

You stay here

With active legs, active feet, arms, and belly calm

Throat relaxed

Extend your instep as you breathe in like a dancer, as you exhale

Fingers to you

Inhale

Breathe out

And as you exhale you flex to pump a little bit of blood there, from your legs

Okay, and you bend your knees, to hug them, and let them rest

Keep watching the belly

For the position of the blanket

By the position of the pelvis, rather

and with the help of the blanket, the belly in this position continues to sink without you making any effort

We access the diaphragm

Notice the expansion of the ribs, and now take a deep breath

Well

You put your feet on the ground, you lift your hips up to pull the blankets out, and leave them there, where they won't get in the way

That's it! Spread your legs, check that the posture is straight and relax your arms, completely

Take a couple of deep breaths

Feel the weight of your head

and relax

Feel the weight of your arms

and hands

And let them go

Relax and talking behind your back, talking to the buttocks

Loosen your legs

and deeply abandon your feet

Relax the diaphragm, feeling its movement already

more fluid

more relaxed

and calm

Okay, and here it's 5 minutes longer

Take a couple of deep breaths to reconnect with your body

Move and stretch as you feel like it, as it feels

if you need to

Take a couple of deep breaths and then exhale

clearly the air out of your mouth, releasing you and letting go

Turn, on your right side

With the help of our hands, we sit down

A few moments

to feel you, to feel you well again

Your body already from another perspective, with another sensation and another intention, which is to open yourself to the emotion

to unblock, to stretch, to relax, to let go, And expressing yourself

through your body

In the way that you desire or need, but open

open to emotions

Thank you very much for being there

Have a nice day

Namaste

Los lados