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Our teacher Silvia Jaén will help you to release tensions, blockages, all those sensations that we end up somatizing and reflecting in our body and that do not help the energy to flow. A class with which to undo all the knots of the body that immobilize us. Allow your body and mind to feel again.
Hello, my name is Silvia Jaén
Welcome to today's session, in which we are going to spend a little time to emotions
To be able to feel the body, to be able to unblock them, to be able to make them come out
To be able to enjoy of everything that is inside and many times we do not give ourselves that pleasure, nor that luxury and then being able to remove those little knots that remain in the body at a physical level in the form of contracture, in the form of tension
To be able to expand, to be able to let go and to be able to enjoy what is inside ourselves
Let's start sitting down
We will bring attention to the head, to the neck in particular and with the back very straight, we are going to bring the chin to the chest
Always remember to keep your face relaxed, completely loose
Feel how it stretches the back neck while relaxing the throat
And now with an inspiration let's raise our head on the right side, without taking it too far back
You drop it on the left side
And we repeat, two more times in this direction
When you stop in the center, you straighten again your spine if it has sunk and we do the same on the left side
Breathe in, go up
Don't take your head too far back and, you go down in your right shoulder
And two more times
And feel how little by little, you loosen your neck, with very relaxed shoulders
And you stop in the center
You raise your head and leave your arms at the sides of the body to move them back
By inspiring they go up and when stretching, they go down
And now, we are going to do it forward those circles when you breathe in go up, and when you breathe out, they go down
And, you go unlocking and releasing at all times the shoulders, traps
Where there is a lot of pent-up emotion too
Hence, when our day to day, we tend to shrug our shoulders, we tend to grip our neck, and even tense our throats
Many times this is a symptom of not being able to express, of not being able to get out, what each one feel in that moment
That is why it is important to keep all the time the attention on a face that is calm, in a throat that is relaxed and throughout the upper body so that it opens, so that it expands
Okay, let's continue now, standing up
Very slowly you sit up
Okey
You put yourself at the beginning of the mat and from here, with your feet apart, let's stretch arms to the sky
We are going to try to turn our gaze towards the sky and little by little you carry the trunk backwards in extension
When you breathe out with your arms wide open, you bend over your legs
Uttanasana, folding over them
Release the air
Breathing in, bend your legs a little you raise your arms by the sides
Keep opening them a lot
That's it! When you breathe out your palms facing the ground
And by inspiring, towards the sky
And we link to the next cycle
You stretch your arms, you lean back
Opening your chest, you separate your arms and hands on the sides of the feet
You fold Uttanasana
Folding onto your legs, you release your head
You flex them, open your arms wide back
Open your chest wide, inhaling
As you breathe out, palms of your hands toward the ground
By inspiring, upwards
Recreating yourself, you stretch your arms, open your chest
That's it! And forward Uttanasana
Bend your legs at the sides, very wide take a deep breath to open the diaphragm more and when exhaling, hands to the ground
As you breathe in, palms up
Stretching the arms
We do it a few more times, more fluid forward Uttanasana
Well, you leave your arms at the sides of the body and separate your feet a little more
That's it
Once here, we are going to drop vertebra by vertebra your back in round
You can bend your legs or you can leave them stretched out
As more comfortable you are
For now, let's bend them
Yes, we will bend them
So that you feel more secure in the posture
Let your back drop to the ground and your arms completely free, as if it were a rag
Let your round back drop to the ground and your arms completely free, as if they were made of rag
And, little by little from here, you start to move your arms to one side and to the other
That's it! As if they are not part of you
Destructuring, letting the body move, letting it do
The swing can be more or less depending on how you feel it
And above all, while you do it, breathe enjoying the movement
Letting go of you completely
Releasing the neck, releasing the shoulders
That's it!
Little by little, we will go up, letting the trunk continue to move towards the sides until you incorporate
And you move
And you feel the movement of the body to one side and to the other and, enjoying the sensations all time
That this provides you
You can go down, bend your legs
Then go back up as you need
Move your arms, move your shoulders
One forward, one backward, shaking his head and letting the body go completely loose
Until finally, you end up with the trunk loose towards the ground
Head very loose
Breathing deep
See the feeling of rest here
See how all those areas that you tend to tighten and the ones that you somehow forbid, or restrain to get your emotions out
To observe that you feel, now let them loosen, let them loosen up through breathing
Very good! Little by little observing your body during all time
Raise your back, vertebra by vertebra
Take advantage of a deep inspiration until you sit up
That's it! And with your hands clasped behind your back direct arms back, up breathing
And watch the expansion, across the front part of your body
On the ribs
Breathe
Good! To release the arms
And continue with your feet hip-width apart, bring them together now a little more and, we do the same as before
When you breathe in, you stretch your arms well towards the sky going backwards
Separating the arms well to the sides, opening the chest Uttanasana
You bend over your legs
As you breathe in, bend your legs and wide circle with your arms
Exhaling, hands to the ground
Breathing, hands up to the sky
You raise your arms
Inspire
Expires
Uttanasana
Breathe in from the sides
Hands down releasing the air
Breathe in going up
You stretch
sideways
On the sides, hands down
Let go off the air
Hands up, in front to the sides Uttanasana
Towards the sides
Open wide
Hands down
Breathe up and release your arms
Round your back, release your head, and bend your legs
Little by little see more looseness in the body
The hips too
In the shoulders, in the lower part of your back and on your head
Move sideways
Move your shoulders, move your trunk
Loose inside
Loose the outside
And, enjoy the feeling
That's it! Little by little you go up
You can go tucking to one side and to the other
Arms completely loose, as if they were rag
That's it! Until you sit up
Very good! Fingers behind your back and pulling them back and up, opens the chest wide
And the chest goes forward
It wants to be in the ground before your head
That's it! Let them pass over your head now releasing the neck
By inspiring, stretch your spine opening the chest a lot
Shoulders in the back
Without shrinking the neck
Exhaling you flex on your legs
You can flex them too, if you are more comfortable
Release the neck and the shoulders go lower
Breathing in, you go up
Mark your breathing well
And when you breathe out, mark it also very well
You flex on your legs
And the shoulders pass and move more
Release the neck
Good
As you breathe in, last stretch forward
You open your chest a lot
That's it! You keep your spine very straight
And letting go of your hands, you bend your legs you go back, walking with them and from here you sit over heels
You spread your knees a little apart and rest your fingertips on the ground
Walk with them forward
Good! Little by little, you elevate your spine by inhaling
And when you breathe out lower your chest to the ground
You inspire once more
Make sure the column at the top of your head goes to the front, stretching the spine a lot
And from there, without losing those spaces that you are creating by exhaling
You go down bringing your chest to the ground and you stay there
Observe the opening in the chest, in the diaphragm
You will feel that the belly lengthens and it goes slightly towards your back
Once this is done, pull your hips back and insist in pulling the top of your head forward
Take your breath to the sides
Feel how little by little your chest can get closer and closer to the ground
Take a deep breath
Very good! You get up
You come back walking with your hands forward and bring your knees together
Okey and from here, let's move on, the left elbow, on the other side of the right knee
Put your palms together and you will try to stretch your spine towards the wall that you have in front of you
Try not to hang over your thighs
Stretch your back
Press one palm of your hand against the other
And bring the upper elbow to the sky
And you turn
Bring the attention again and again to your entire spine, stretching
To the opening of the chest and mark it well with a deep inspiration
When you breathe out, release inside
Without breaking your posture
Very good! and you go to the center and now we are going to do the same with the other side
You pass your right elbow to the other side of your left knee
You put your palms together like you did before
And pressing them together, you stretch your spine forward
What we get with the elbow on the other side of the knee is to create leverage, to be able to turn a little more later
Stretch your spine when you breathe in and when you breathe out, pull, while you breathe deeply
Calm face, always enjoying the feeling
Very long neck
Let the shoulders have their space too
Well, and slowly you come back
Spread your knees a little apart and stretch forward
Try not to get too serious in the poses
Try to maintain that harmony inside
Only like this and accompanied by your breathing, we can get to the emotion
To the emotions to be unlocked
So that physically the body is letting go, so that in a more subtle way there is a liberation, an opening
And feel
And slowly, you walk with your hands, bring your knees together
Vajrasana
You feel now the sensation of freedom and ease in your body
Well
Let's put our hands in front of you, on the ground
Make sure you make a good base with them
Spread your fingers well apart and place your knees hip-width apart
Okey to make the gesture of the cat and with this you will get greater freedom of your spine and release at the joint and muscular level
So it will be much easier to access to those knots that we have been talking about for a while and, to be able to more easily access the openness, the ease of emotions
To feel you, to put the head aside for a moment, feel the body and flow with it
Very well, as it is, we will make movements as they come out
You can make circular movements with your back, feeling how the lumbar area goes on one side, the dorsal area on the other, and the cervical area the same
Doing the movement you need, you don't have to follow me this time
You can use something as a reference, but mostly listen to yourself
And let the movement come out as you feel it
You can go backwards you can go forward
Let yourself go
For the moment you feel now, but really feel it
Take a deep breath and feel the body
Release your head well
It reaches all sides of the body in those you can feel a little more the cluster or closed
Work and move them to open
Let that the feeling is the complete freedom inside
Breathe it in
And then you put your forehead on the ground
Keeping the arms very straight
We are going to incorporate
Very slowly
Sitting on the heels bring your knees together
Vajrasana again
This time with the palms of the hands in contact with the thighs, instead of looking at the sky
You bring your tailbone to the back wall you take your head back and shoulders and elbows also behind
Slowly you draw your tailbone towards your heels
Elbows and shoulders forward and head release towards the chest
You do the usual cat movement but sitting down on your feet
One more time, until you sit up again
Exhales deeply, taking out all that is left over
Inspire one more time
Feeling the sensation to want to express yourself from the body
To release from the body
And when you breathe out, you release the air deeply
Very good
You sit down on the buttocks to lay you down on your back
And prepare the final relax
Make sure you are straight in the mat
And you lengthen the neck
Because you have enough space around you
So you can expand just as you feel
Just like the body asks and needs
Try to enjoy the space to open up, to be able to feel
And feel how your body can loosen
Your mind can relax
And your whole body is in a deep harmony and freedom
Continue with the relaxation about 5 minutes
Take a couple of deep breaths to feel yourself again
Do the movements you need, that the body asks you
Stretch out, wake up
Whatever comes up
And slowly go turning, on your right side
With the help of your hands you sit up
Breathe during a few moments
The feeling that you can have after the session
Try that it is not only this moment in which you reminded and you can not do it and feel it throughout the day
And, above all, dedicate that time to give you space for openness
To feel, to open your emotions
Let them come out through contact of your body
By the sensations, by feeling you, by flowing
And breathe all that
And enjoy it
I wish you have a good day
Thanks a lot for being there
Namaste
Audio:
Subtitles:
Supported bending
Twisting poses
Sesión para dormir como un bebé
Dhanurâsana or bow pose
What is Ying Yang Yoga?
Ashtanga Yoga with Nilesh
Awakening the body 2
Sarvangâsana or candle pose
Routine Base 2
Purvottanâsana or upward plank