Supported bending

Hello my name is Silvia Jaén, welcome to this session

We are going to dedicate to menstruation

During this week, we are going to have 3 sessions in which we are going to prepare expressly this important moment for you A delicate moment in which you have to take special care of yourself

We were going to do postures that will benefit you before menstruation and during

We are going to start with crossed legs, put your hands on the knees

And little by little yo are going to straight your spinal column

Well, try to create a good base

Letting the sitting bones rest totally on the ground

And little by little the sacred is going to descend, so that your whole spine grow to the ceiling

Make a circle with your shoulders down and back, to stay with the chest wide open

The head finally in line with your spinal column

You can keep your eyes open having a panoramic view

Or you can close your eyes as you are most comfortable

Try to have a deep breath

Once you have created this physical space in the chest

You can then move your breath wide and deeply

Focus on your body

You have to feel little by little, It can create a certain action

So that it does not collapse so that it does not fall

Bring awareness to the belly

Try not to stress the belly

Let it become wider when you spinal column stretches

Take a breath

Little by little we are going to open our eyes, look at the floor

And slowly you are going to raise your view until you look to the front

We are going to start with the first position

You need three blankets and a belt

Okey, we are going to pick the blankets that we are going to fold in this measurement

One blanket in a longitudinal way and the other one bends it the same way

One on top of the other, matching these two round edges on the same side

We put them well centered on the mat, it is very important so that you don't remember it later

And a third blanket that we are going to use to place on the head

Well, once this is done we take the belt

You sit down on top of the blankets and we are going to pass the belt through the buckle

Although it seems easy to know how to pass the belt through the buckle

You have to place it upside down looking at these inward edges

And once this looks at you, you throw the stick down

And through this hole, you pass the belt, it seems not but if you do it wrong it is not going to have the same function ,it does not have the same effect

When you pass it many times it gets stuck and it is impossible to move

Well, once we have put the belt through the buckle you pass it over you

You placed the belt just below the sacrum and passing it over the groins, you pass it under your feet

And you pull hard the belt towards

Try not to do towards the ceiling or even close it forward

It is very important that the belt in this position pulls it back, it is very important

What is going to happen is that is going to move towards the waist

If the knees doesn't disturb, put the feet as close to the pubis as you can

Once it is done, when you can you have to go down into the ground

Right in front of the blankets and once here, you lie down on your back

Once you have laid down on your back, Let the head blanket be just in contact with the shoulders and once this is done, with the hands you put the buttocks towards the heels so that the lower back stretches well

And once here simply you have to leave your legs completely relaxed and intertwine your elbows above your head

Always try that when you do this gesture, you don't do a simply gesture and stay with the spine without stretching, the sides without lengthening

You have to do all the opposite

Pull with your hands on your arms behind and this will allow the sides to elongate a little more

Once you are in the posture and feel that the belly lengthens, let it widen at the same time, it is going to opened

You have to feel how the belly loosens, there is no tension

Quite the opposite

Always leaving this area very free of all kinds of pressure

Take a breath

Once here you have to change the crossing of the elbows and you keep pulling them back

Be aware of the looseness passivity of the belly

And let your breath become a massage for the belly

Once you have acquired, you have achieved this length on your sides without losing you carry your arms to the sides of your body

And you keep that space in the belly and in your chest, while you are breathing

And without loose the lengthening on the sides Keep the belly very long, sunk and making it wider

Move your breath

Well, slowly we are going to loose the belt

You are going to turn into one side

And we take off the belt completely

That we are going to use for the next posture

We are going to leave the blankets in one side

Lets pick up the belt

We are going to lay down on the back

And you put the belt on the right heel

Ok, you take both handles with your right hand

And with firm legs you are going to bring your leg towards you, be careful, bend your elbow but don't bend your leg

And with both legs very active little by little describing like a semicircle you bring your elbow to the ground

It is not the leg that rests on the ground, it is the elbow

Once here, leave the left side in this case enters a little so that the two sides can extended at the same time

And with both firm legs, straight the spinal column to the back wall

The idea is to create a space in the belly

It is a session that we are doing for the first 3 or 4 days before menstruation

So the intention is to create a lot of space in the belly, a lot of calm So later it won't be so painful

Once you are in the posture, lengthening well your column

You have to move the aire all time

Very good

Slowly, Come back to the center And we change the leg

The belt has to be always on the heel

Now you have to pick up with your left hand the both handles

The leg has to be completely straight

And from here little by little you have to do the semicircle are until the elbow lays on the floor

Now is the right side he which you put a little be inwards

So that both sides extended in the same measurement

Always creating many space in your spinal column

Lengthens the belly

The belly has to be passive during all time

Take a breathe

Very good

You came back to the center, lower your leg

And we leave the belt in one side

Turning to one of the sides you sit up

And we put in front of te mat, resting your palms on the floor

A good base with them, separate the fingers and stretch your arms

Slowly, with your toes inward stretch your legs

We are going to elevate the heels into the sky

We are going to try to stretch the spinal column as far back as possible

But for that there has to be a lot of space in the hips

Push with your hands

Stretch your column

Don't touch with the heels the floor

With the head open the belly

Very good and slowly walk towards the middle of the mat

Leave the feet separated your hips

Let's place our fingers in front of you on the ground

Once this is done If the lumbars do not disturb keep your legs straight

With all the fingertips resting on the mat

And with the kneecaps up Push with your thighs back

The idea is that you generate a lot of space between the iliac crest until the ribs

In that space there is only muscle

You have to create a very wide space between one and the other

Stretch your spinal column

Let the belly lengthen with her

And breathe

There is no tension in the belly

It is all the time lengthen, it is soft

Very well and from here interlace the elbows and maintaining this elongation of the spine little by little flex the hips, carrying the top of the head to the ground

Extend the belly, don't tighten it

Because if not, this will happed

In this session and in Yoga we don't want to shrink our belly

So with the support of our hands we continue carrying the trunk down

The head is very loose

And breathe

Continue pulling with the help of your hands from your arms to the ground

To be able to drag the sides, that stretch the belly

And that you always have a lot of space in the abdomen

Head very loose

Very good, to return with your head in your arms, stretch your spine well

At the same time you breath you have to push up

And stretch your arms to the ceiling

Pull the arms up, try to make them drag to the sides Towards your fingers

And very slowly you lower your hands and put them on your waist

We are going to separate your feet twice the double measurement of your hips

Always when you have no weight on your inner leg

So it can be separated as much as possible

It is very important that the feet are parallel between them

Maintain firm your legs trying not to fall to the sides, keep ankles inside

Directing the sacrum downward and the spine by stretching towards the ceiling

Little by little and with a lot of attention in the belly, without knowing it, Inspire and carry the chest forward

Until your fingertips on the ground, always ensuring that your wrist and the shoulder stay on the same line

Done this and without losing the action in the legs not even on your feet, push your thighs back and you are going to straight your column towards

Following the same criteria that we saw in the previous position in which there are many space between iliac crest and first rib creating a lot of space in the ribs in general

So that the spine is stretched and you give space to the belly

Breathe calm

Very well and slowly you take a hand to your back, staying in line with your toes

You also carry the other one in such a way that they are just below and at the width of your shoulders and bending the elbows you bring the top of your head to the ground

Very inside

Maintain your shoulders away from you ears

That they do not beat you towards the ears

All time with the direction towards the ceiling

And without loosen your legs and feet leave that in the belly there is no tension

The belly has to be very relaxed

Breathe

Okay, without moving your hands, stretch your arms, stretch your spine

Generate that space in front of you again

For the return, you can put your feet together a little bit and with your hands on your waist, come back inspiring

Stretch your spine forward and up until you look ahead

Let's put our feet together, and continue with the next position, which will be Arna Chandrasana

We are going to help us with a wall, so let's move the mat closer to the wall

And we are going to need a chair and a brick

Well, why do we use certain support in this session that I propose to you? And in the following that you are going to have throughout this week? Because at the moment you are, the moment of the cycle in the month in which you are

During menstruation it is always advisable to work actively but with some discharge, especially in standing postures, so as not to make a big effort and that the nervous system don't get upset

To create spaces

So that the posture doesn't sink and during all time the belly enjoys the space it needs

That's why the brick, the chair and the wall, are a support to lighten the posture

It is very important to use them at this time

Look, we are going to separate the foot from the wall about two palm and you place the brick on the same line as the little finger

A little bit away from your foot

Then, with the left hand on the waist, place the left heel on the back of the chair

Once you have done this, without letting your right shoulder skin in, push the brick and, little by little, with very firm legs, move your left shoulder to the wall

Streches the spine, lengthens both sides as we did in Supta Padangusthasana 3, when we were on the ground

If the neck bothers, you can look at the ground if not forward, and if it doesn't bother, towards the sky

We keep here, Arda Chandrasana Ortodoxa, we could raise the left arm upwards

But, trying not to get too tired, you can unload the posture taking it towards the waist

And the chest is turning

The soft belly

Slowly, you come back

Just like that, put your leg down and we change of side

Now we change the chair , separate it a little bit from the wall

And we pass the brick to this other side

Okay, with the foot separated as before from the wall, and the brick in the same line as the little finger, raise your right leg by placing it on the back of the chair

Support your hand and remember, don't sink your posture on the brick, but rather pushing it, make sure that the posture has the space it needs

Once this is done and with very firm legs, as you have the wall, it will download enough the posture taking your right and left shoulder towards her

Lengthen the sides

Create a lot of space

From hips to armpits

Then you keep stretching your spine

Make sure this side fits well, that doesn't come out, that the two sides of the trunk are equally elongated

Calm belly, breathe

Very good, slowly

Come down

Put your leg down

And stand up straight your posture

Let's put the chair aside

Let's put the brick aside

And separate the mat from the wall

Well, we're going to continue with a bending position

It's always very important to continue creating space in the belly and, above all, that the ovaries also enjoy a certain space, of course

So that later, the annoyances were less and even disappear throughout your cycle

Let's do Janusirsasana, okay to do Janusirsasana we have to leave the left leg well stretched with the foot vertical, help yourself with the hand to push the buttock to the side and back and be well seated

We are going to fold the right leg, normally at Janusirsasana, we wear the knee that is flexed so far behind, but in this case, at this time, that we are working for menstruation, for your menstrual cycle

Well, we're not taking our knee so far behind, we're gonna leave our foot in contact with the thigh of the stretched leg

In such a way that it will make an angle of 90 degree, so as not to create a large stretching in the ovary, which corresponds to the bent leg

So, at this time it will continue to have a certain space, certain spaciousness, but without reaching a big stretch in this area

With the result that we avoid that the knee go far back

Okay, so let's get the belt that is around your heel and we are going to stretch the column vertically towards the cieling

By this time, we aren't going to go forward, even if you easily take your foot and have a good flexion

By this time, we are going to leave Dandasana's back stretching it completely towards the ceiling and opening your shoulders

Just hold here

The leg that is stretched firm, vertical foot and your spine stretching towards the ceiling

Observe that your breathing is more at the level of your ribs, diaphragm

That the belly continues to lengthen without any tension

All right, to go back you just drop the belt, stretch your right leg for a few moments, align your posture by bringing both feet together and we do the same with the left leg

Foot in contact with the inner side of the straight leg and you take out, only, the buttock of your straight leg, in this case the right

We pass the belt around the heel again, enclose the heel

With your leg very active, you stretch your spine well towards the ceiling and you keep your head in line with your spine, in no case do you tense your belly

In yoga it always has to be lengthening and soft, and now even more

Besides from feeling that it lengthens, feel that it also widens

And once you feel those two directions, take your breath up and sideways

All right, just to go back, drop the belt, put the two feet together, stretch your two legs, and stretch your spine

Okay, we are going to need a chair to continue doing Janus Sirsasana passive

Well, we are going to place the chair right in front of you

We are going to use a blanket to sit on top of it, or even if your spine doesn't stretch easily, you can put two blankets

And you sit on the top of them

Once this is done, the second blanket is placed here

It is simply because we have to support the point between the eyebrows on the blanket

To avoid contact of the chair, so it's not too hard

Well, we stretch the left leg again, as we have done before, forward

Vertical foot

That's it

And the tight leg as you had it before, the foot with the inner face of the thigh

And the tight leg as you had it before, the foot with the inner face of the thigh

Once we have done this, rest your forehead on the chair

Avoiding that the skin goes up

Because what it is going to do is be more alert and not have a clear rest and passivity in the posture

So we are going to try that the skin of the forehead go down towards the nose, towards the eyelids

And by this way get more passivity and calm in posture

Once we are here, place your arms comfortably on the seat

Let the spine, somehow keep stretching actively

And if you see that you can go a little further push the chair

You have to maintain the posture like this

Breathing and widening the belly

Also you have to feel the respiration un you lumbar area

Slowly without hurry and without opening your eyes and if you can, you have to incorporate

You need to have the leg stretched and the other foot in a vertical way and we go forward again

Skin from the forehead slightly towards the nose and the arms comfortably resting on the seat

Breathe

Try to widen the belly a lot

The respiration has to be widen and deep

And slowly you get up

Now stretch your two legs, leave the foot in a vertical way

Both legs have to be firm

And with the help of the hands put the two buttocks to the sides towards the back

And we do the same in Paschimottanasana

Support the forehead on the chair

If you feel comfortable and you think you can go a little further, go ahead

You slide the chair forward

Skin from forehead to nose

And comfortably your arms above the seat, we will separate the feet the width of the hips

It is very important in this moment to give more space for the belly

And you maintain there

Breath

Leave the weight of your head on the chair

Very good

Slowly at the same time yo incorporate, maintain your eyes closed

You are going to separate the head of the chair

Little by little you can open your eyes

Well, let's continue with Sarvangasana, an inverted position, for that in this session and along this block of three sessions that you are going to practice in this week, in this month

As I told you before we are going to use the supports to lighten the posture

With the chair that is very rewarding because it is without discharge it does not require the same intention and not the same action as Sarvangasana

Orthodox as you are used to do

We are going to need the mat that we are going to fold in half

Let's put the chair on the mat

Leaving a free space

Because we are going to put the blankets here

That you will have to put for your neck, so we assure they are well folded

We fold them here and we fold them another time in a longitudinal way, and you put them here

It is very important you heave the blanket in the edge of the mat, because the head will be placed on the floor

So that you will be able to turn the head and stretch the cervical zone

If the head will be inside your mat what we do is to stop the looseness that we can give to the cervicals

Very well done this, we are going to sit in the chair

We are going to place the legs on the backrest and little by little, we are going to lean back until the shoulders are supported in both blankets

Once this is done we had one leg up to the ceiling

Supported with the arms under the chair and grasping the bar, or the legs of the chair

I stretch the other leg and I keep my feet hip-width apart and once here I maintain this posture

Trying that the gaze goes all the time towards the chest and that it is not fixing all the time on your feet

Well, try not to fall, In this way over the shoulders otherwise create space all the time between the ribs so you don't collapse the posture

And even though it seems estrange or even difficult, breathe in this position

Try to carry the conscience over and over to the respiration that ig going to be in a intercostal shape

It is very important that the belly is passive and relaxed

Keep your legs steady and keep breathing without effort

The belly is in calm

For the return you support one foot on the floor, Sorry, I mean in the back of the chair

Also the other foot

You release the chair and little by little you slide backwards

Until you support the legs in the back of the chair

Once here leave your arms on the ground with palms facing the sky

You take advantage to breathe wide and deeply, because it is easier

Well done and without hurry

Turn on either side and with the help of your hands you are going to incorporate

We are going to leave in one side the blanket that we had here

Well, we can continue using it to do the following posture

With these blankets that you had under your shoulders, we are going to leave them there

You sit on them, separating the chair a little and crossing your legs in swastikasana

As we did in the previous positions, we are going to support the point between the eyebrows again on the blanket

Always remember, that the skin goes towards the eyes to encourage in some way, or somehow cause the brain, some calm and tranquility in the posture

Just stay here

With your arms above the chair, relaxing your back

Relax your arms and shoulders

And breathe

Alright, without opening your eyes, you move a little away from the chair, change the crossing of your legs and you bend over her again

Arms and shoulders calm

Breathe Breathe

Leaving all the weight of your head on the seat

Alright, without opening your eyes, you straighten your posture

Little by little open your eyes

Okay, let's put all this aside, just keep with a blanket for the final relax and place under your head

So we put blankets aside

The chair

Breathe Breathe

You spread out the mat like you had ir before

And you place your blanket well folded at the beginning of this

Little by little we are going to lie down That's it, make sure that the edge of the blanket touch your shoulders, it's in contact with your shoulders all the time

Make sure that feet are equally separated and that the swing of the upper arm is clear out to generate more space in this area

And above all, bell very loose

Little by little go closing your eyes

Look down

Until they finally close

And in this way, that all the muscles of the face are completely relaxed

That the skin of the face falls towards the ears and temples

Let your throat be calm

And the deeply passive belly

Drop your shoulders arms and hands

Feel all his weight fall to the floor

Widen and soften your back

And let up your hips deeply

Legs and feet relax

The next deep breath will leave your whole body, at the same time on the floor

Take a couple of deep breaths

Little by little begin to move and feel the whole body again, any movement, any sign or stretch you need

Then go bending your legs

And very slowly turn on any of your sides

Recreating yourself at every turn

With the help of your hands, very slowly you get up

Sitting in the easy pose with your legs crossed, with upright posture, keeping that feeling of deep calm and conscience

Bring your hands to your chest, namasté

Bend your head, hari om tat sat

Well, and slowly yo put your hands down, gently open your eyes until they look straight ahead

And this has been just for today

Thank you for being there

Have a nice day

Namasté