Emotions are reflected on the face. If you feel tense, your facial muscles will tend to contract, otherwise, the face looks more vital. The mood cannot be hidden and our facial expression gives a lot of information about it. In this video we will work on each gesture to restore serenity to the face and other parts of the body connected to each other.
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
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
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
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
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
And releases the air deeply, bringing the attention to the face
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
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
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
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
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
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
Audio:
Subtitles:
Hips and pelvis opening
Pelvis in motion
Hatha: Open Your Heart With Back Spine Extensions
Sun salutation
Yoga to improve your life 2: Asanas to strengthen your abs.
Yin Yoga
Therapeutic yoga - Lorena González
Night routine
Class 2: Mobility in the hips