Routine Base 2

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The standing postures strengthen the muscles and joints of the legs, increasing the flexibility and strength of the spine. Through constant practice, you increase the strength and mobility of your back, hips, knees, neck, and shoulders. They are invigorating postures that renew the body and mind, eliminating tensions.

Hello, my name is Silvia Jaén, I welcome you to today's session

We are going to dedicate some time to work and to unite all that Tadasana gesture, of the action of the feet, all that involves the action of the leg and how this is going to be reflected in the hip

thus producing a result in your spine of space, of lightness in spite of the activity that you can maintain in the posture itself

Let's see it with some asana in flexion to be able to see the difference, what happens when you flex correctly from your hip or when you do it from the back as usual is usually done by many people throughout the day

Let's start first of all to take awareness of the body and in carrying the attention, before to get down to it, to the bottom from your body, to the legs and to the ischia which are the little bones that are in the buttocks on which you usually sit

You place your hands behind you, resting on the floor, and little by little you start to move forward, backwards to locate that structure you're sitting on

You will be able to recognize when you go forward you tend to lean more towards the pubis, when you go little by little backwards there comes a moment when you feel those little bones very clearly, that's where your correct posture would be and where you could stretch yourself perfectly towards the sky

but we exceeded that side, we could go a little bit further back, further back, further back to support the coccyx and even if we go more back we can recognize the sacrum, that's that wide part, that flat bone

that begins where the spine begins

Little by little we will start to make the route shorter

to finally be sitting on the ischiums, on that little piece of the bones of buttocks

And once you've located it, it might give you the feeling that you're going backwards but you're not, you're perfectly straight there

With the help of the hands and supporting the fingertips on the ground in this way bend a little bit the elbows and help yourself to straighten your spine

Draw that straight line from the ischia up towards your clavicles, to feel your back completely stretched out

Very good, once you've done this you bring your shoulders down and back, making a gentle gesture, you don't need to put tension

At the moment you have done this, feel how you are already accessing a space in this entire strip, shoulders ,clavicles ,the chest, diaphragm and once you have stay there for a few moments feeling your breathing but really feel it, make it wide and deep, that you really feel that there is a movement of the ribs, of the muscles, that you notice that it's present, that it doesn't go unnoticed, that it doesn't stay in the background

Very well, slowly open your eyes so that you finally look straight ahead and we're going to move on

with sitting postures on the buttocks

We're going to need one or two blankets, it is not necessary that always we have to use them in the postures, but if today it is important that we can feel that elevation of the pelvis which is what we are going to getting them underneath us, an elevation of the pelvis which is going to make you access more clearly, more easily to what I am proposing to you today

Good, we're also going to need a belt so that we can more easily see this effect produced by the action of the feet and legs, that is to say, Tadasana on the rest of the body, how it's going to influence and how you're going to be able to access it more easily

and with more awareness to your hips and in this way to be able to elevate more the spine

and stretch it correctly

So with the belt what we're going to do today is check to see how to access that hip flexion after or during or while I practice and perform Tadasana ,that action of the body of the different parts of the body that are going to lead me in a chained way to a looseness, to an entrance of the hips or groins and in this way to the stretching of the spine

Many people when they start practicing yoga think that getting to catch their feet is the goal of the posture, but nothing further from that ,among those things there are many other things to work on but as far as flexibility we don't have to get to the point where we have to grab our feet taking as result a very rounded spine, which we have to do is to keep the work, the firmness in the feet and in the legs to create as I say and repeat it is very important is space in the hip and that the spine stretches from the hips, not that it flexes as many people do from the vertebrae thus producing a crushing between the cushions, those little things that go around in the middle of each of the vertebrae and of course to the pressure of all the nerve endings

that are located there, if I keep a round back what I'm going to get besides bad health

of my spine, is not to create space in the body, I will not leave an obvious space which is necessary and that's why among other things we work in yoga for the internal organs, if my bending is coming from the vertebrae there is no obvious physical space that is going to go to me

to help create internal space at organ level and for the respiration to move normally and easily, and in this way to balance the nervous system

So you always have to create that action in the yoga postures so that the posture will does not weight, does not fall, does not rise up to the sky, is always away from the ground, in this case of the pelvis also and thus being able to create that space desired within the posture

Very good , so going over , opening the sole of the foot well, spreading the toes as far apart as you can in a fan shape, keep the legs firm with the kneecaps up

and at the same time pushing with this part of the thighs, the thigh front towards the ground, in this way you reach your hips

that you're going to notice it, if you're doing everything in the beginning you're going to notice something in them, the legs are active and they work for the spine

Straighten your spine by stretching it towards the sky

and notice that in spite of that activity you leave room for the breath to happen to you, that there is deep breathing that you can notice it all the time

We can bring the shoulders down and backwards to feel the space in the chest and make this even more evident that you are now doing


carry the breath up to the chest, widen well the sides and observe that there really is a space that you are generating

All right, stay with that feeling, now together what we're going to do is loosen our feet, loosen the legs, lose that Tadasana gesture

and stretch your spine

Don't make any bad gestures in your feet and legs, try to stretch the spine and see what happens on your back medium-high, i


, the bibs

Don't put action on the arms either, don't do anything with your shoulders, stretch your spine towards the ceiling and observe if the breath moves in the same way as in the previous posture

Well, it is evident that it is noticed, that the weight of the body falls towards the ground, that there is no gesture of ascent or opening

Let's repeat it well done, we do it fast

Spread the soles of your feet wide, keep your legs firm, kneecaps up, thighs pushing into the ground, stretching your spine, push with your thighs well down, you'll feel the hips, this outer area

Elevate your spine from there and bring your shoulders down and back

And now take a deep breath

Breathe wide, open your ribs wide

Good, and slowly you get out of the position you cross your legs

Here more easily you can access the stretching of your spine, place your hands on your knees and grows towards the sky, note that it actually the navel is separating from the pubis, there is more and more space in this segment, more space between the umbilicus, sternum , and the height of the diaphragm, but really a physical space that although it seems exaggerated there is fine, keep your spine upright, shoulders down and back and place your hands at the level of your English hands

Take a deep breath

Breathe calmly

Very good, you bring your hands forward, firmly hold your knees and do an extra stretch of the spine towards the sky, from the ischia, only observe the space you are creating, each of your vertebrae are separating from each other, your lungs, your organs have space now

And we're going to do one more time together, one more time, the opposite ,we are going to drop, usual posture that we usually have in our day by day when one is tired with the computer, with the phone, Feels strange, doesn't it? Rounding the back so much this would be a heavy posture, this would mean having insufficient space in the body, insufficient physical space for the breath to move through, because the lungs are constricted, because the rest of your organs don't have the space they need

and this way what I'm going to get is the opposite effect

of what I come to look for in the postures, so in order not to keep the column with this information straighten it quickly , your back grows well towards the sky , keep just enough activity for you to feel comfortable with your breathing, a breath that is wide and which is very different from your day-to-day breathing, it is wide, deep and serene

Little by little open your eyes, we are going to lie on our back, put aside blankets, you can keep one of them to put under your head, and you keep the legs bent

Well, once here we're going to bring the knees in towards the abdomen, you hold them and you let your back rest quietly on the floor


Very well, hugging only your left leg, stretch your right leg towards the sky, pull the heel upward and as you pull up you're keeping your leg steady, it's like you're trying to move forward

a lot with the leg stretching from the base of the buttock towards the heel, when it's on the ground you leave it firm and the vertical foot and do the same with the other one, stretch, pull the heel as much as you can

wanting to make yourself longer, you keep both legs steady, feet vertical, arms relaxed and observes how the sacrum, that lower part of the spine, goes forward and how it's produces a looseness and a sagging in your belly that is towards the lumbars, the iliac crests protrude, I'm doing Tadasana but lying down, I am creating that space from the firmness of the feet and legs throughout the spine

Why is the belly lengthening, why is it sinking? Because the spine is stretching, because it has space


and slowly releasing the air you leave feet and legs on the floor, arms and hands completely relaxed, relax the face, relax the throat, the abdomen, leaves arms and legs, hands and feet

Take a deep breath and when you exhale leave your whole body at the same time on the ground

Make your breathing deeper and little by little move your head gently to one side and to the other, always try to make them conscious, calm movements

Feeling yourself again

You move little by little your feet, your hand, your arms, your legs

Don't be in a hurry, go slowly

Very good, and then you're already turning on your right side and with with the help of your hands you sit up

Well, I hope that I hope you enjoyed it, that you are slowly getting those ideas

and those actions, those gestures so and so important in yoga to improve your savana , to keep moving forward, to feel, to feel yoga

Thank you very much for being there once again, I wish you to have very good day, hari om tat sat!

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