There are yoga postures that improve excessive bleeding, others that help you lower the abdomen, relieve back pain and menstrual cramps. Asanas also help us relax, reducing the pangs of the internal organs and the consumption of energy.
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
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
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
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
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
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
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
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
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
Audio:
Subtitules:
Yoga for sport: Step-by-step postures
Vinyasa Shiva Namaskar
Welcome. Psoas cycle
Yoga to improve your life 6: Postures for arms of steel.
Passive stances
Ying yoga
Yoga to improve your life 10: Express session to sleep like a baby
Purvottanâsana or upward plank
Yoga Pranayama
Awakening the body 1