Therapeutic yoga - Lorena González

Hi, I'm Lorena and I welcome you to the practice of therapeutic yoga

Hatha yoga is in itself therapeutic as it aims to keep the physical body in an optimal state

of health so that it is not an impediment to the mind

All asanas have a series of benefits which I am going to guide you through

I hope you enjoy your practice

We are going to start the therapeutic yoga practice with a small joint warm up that will help us to prepare our body for the practice

body for the asanas

Let's start a little bit with the neck, you're going to start making small circles that you're going to do progressively bigger as you feel you can enlarge them, always breathe through your nose and observe if there is tightness, if you hear grit, when your chin gets to the center you will change the direction of the circles keep your shoulders well relaxed and when your chin reaches the center slowly return the head to a neutral position

You're going to work a little bit on your shoulders, it's an area where we tend to accumulate a lot of tension

We're just going to do some circles to relax a little bit the muscles

that is tense

You're going to change the direction of the circle

You will inhale when you open your chest and exhale when you feel your chest closing

You could continue with all the joints of both arms and chest

how from the waist

Let's go to the feet that are usually forgotten, let's go to feel and make some circles with the ankles, you can also massage a little bit the sole of the foot, it's a part of our body in which there are many nerve endings that are related with different organs of our body and with the spinal column; in this way we help to stimulate them a little bit for the practice

Lovingly, energetically, as you feel

Very slowly you're going to stand up, at your pace, I'm going to show you a way to stand up in case you have the mobility a little bit reduced

You're going to support yourself with your hands on your thigh and you're going to push

like it's a table or like it's a place to support you, and always please

climb up round and thus avoid lumbar spasms

You can warm up your waist a little bit doing a few circles and releasing completely, letting the hips also accompany you, the arms You're going to feel the inhalations and exhalations come practically by themselves

and in this way you also help to relax

releasing

little by little you're going to stop

You're going to start with the asana series, you're going to put your feet together, you're going to align yourself, activate a little bit your navel-back, there's also a slight gluteal activation

Breathing in I'm going to bring my arms behind my head

and slowly when exhaling with elbows wide open looking for an extension

You can protect your cervical with your chin to your chest

but I recommend you that you try to wear As far back as possible the head; you must relax the whole front part of your body thorax

abdomen

and hold firm the whole back, the one that's supporting you now

The head back and the raised neck is going to open up carotid and jugular canals

promoting a greater irrigation to the brain and a greater concentration

for practice

I inhale, you're getting in exhale

relax

Tadasana mountain pose

In this first practice it is simply a matter of you observing all energetic mobilizations and physical what each asana produces

To compensate you are going to open a little bit the feet that remain parallel, chin to the chest and slowly vertebra by vertebra as if you were peeling off a wall completely relaxed heads, arms Abdomen you are going to try to grasp the inner side of the ankles perhaps by opening the elbows outward a little bit you could increase your flexion

Relax your head completely

abdomen

shoulders

We lengthen

toning and stimulating the common ligament of the spine that runs through the entire spine, maintaining it healthy and flexible; stretching hamstrings; we encourage introspection

To undo the asana, bend the knees, I go slowly always in a vertebra to vertebral inspiration, you're getting up exhale and observes Tadasana or asana of rest between postures; erases the traces of the previous one prepares us for the next one

Slowly take one foot back you support the knee and you are going to lengthen this time the right leg, try to maintain the alignment of the hip with the knee; lateral flexion-extension asana Parighasana

long breathed in and exhaling very slowly feeling how you stretch from the hip to ribs open the asana is a strength asana as well

You're going to direct the breath to the open side, you have in this case the left lung stretched out and when the flexo-extensions are towards the right side we drain and massage the liver

You're going to dissolve breathing in with your navel well behind your back, activating your obliques exhaling I go back to the center to line up and prepare the other side

Lengthen the left leg, make sure the hip alignments with the knee especially, hands to the chest breathing in long, I feel how I am already opening the spaces, to slowly exhale from your interior and listening very well All the things that are going on in your body, you lean to the left side

The breath goes to the stretched side, the open side, and when we are inclined to the left side are massaged and drained spleen and pancreas,,, I inhale, you're coming in, exhaling you return to the center Savasana In this savasana I observe my two sides still activated which I invite you to observe as well thoracic breathing, to look to see if it has been enlarged by the effect of of the lateral stretch and all the intercostal musculature; always with slow movements I breathe in and place the sole of my left foot on the floor, exhaling, right arm long and stretched behind the head, wheels to the right side and very slowly you're getting up with the help of your hands

You put your legs behind you, "JoSauditaDhanur asana" a strength and balance asana

Align your quadruped, left forearm support, important look ahead, with my right hand I grasp the left foot, I carry it away from the buttock, important look ahead; "TitaDhanurasana" is a strength asana and also balance, by working the balance we are encouraging and stimulating cerebellar activity, the balance is in the cerebellum, not the cerebrum; in reality the equilibrium does not see

Watch how the breathing accelerates in strength, and there you must manage

Breathing in and exhaling slowly I dissolve the asana

I prepare the other side, you support the right forearm, elbow in line with the shoulder, is the right foot the one that stands up, I'm going to try to grab it with the left hand and separate it of the gluteus, important the look in front of it to extend the thorax; expiration through the nose, shoulders away from ears, you breathe in and when you exhale slowly you let go

buttocks to heels

Balasana

Let's connect you with your intercostal breathing, you're going to breathe in through your nose and you will observe that only you can open your ribs sideways because of the pressure effect of your thighs against your chest, when you breathe in the ribs open sideways and when exhaling they close this is your average respiration

The high breath on inspiration would take your breath away

towards the clavicle area, much shorter

And now you're going to breathe in slowly vertebra by vertebra always, you're going to go incorporating, last the shoulders, I watch myself

You're going to carry the weight to the left side, let's go with a twist, "Bharabadyasana"; right hand to left knee, I inhale and when I exhale slowly I rotate to the left side, if I could hand behind the waist or to the ground, look behind me and over the left shoulder

These are twisting asanas, purifying asanas because of the squeezing effect they have on the internal organs they help to drain them as if they were a sponge and by dissolving the torsion they will fill again with clean blood improving their function

Whenever I am in a torsion I breathe in visualizing the vertical of my spine

as I exhale perhaps imperceptibly could rotate a little bit more

To solve a torsion always inspires where I am when I exhale always starts at the head and is followed by the shoulders and the rest of the spine

I need and need to align always after of the torsion

I am now taking the weight to the right side, I'm going to breathe in going to the right, left hand on right knee and exhaling slowly the right arm goes behind the waist, perhaps grasping thigh root o supported hand on the ground

Look behind the right shoulder

The twisting asanas balance both hemispheres of the brain, balance and sedan the nervous system, tonify and stimulate the paravertebral musculature responsible for the statics of the spine

To undo the torsion always breathe in where I am and when exhaling start the head to turn to the front, the shoulders and the rest of the spine follows it

I lengthen my legs, Savasana

Savasana connects me with my energetic spaces, with my most intimate spaces, deepest

Bringing the legs together, taking the chin to the chest perhaps I could join leaning on elbows on the ground, keeps the spine long, shoulders and chest wide open, I breathe in and on an exhalation I lift my legs and my feet are at chest level; "Vagloriasana; be careful not to sink your lower back, feel the abdominal activation, and to undo knees to the chest, Apanasana

I invite you to connect with your breath abdominal breathing in deeply, I feel the pressure of the abdomen against the legs and when exhaling I feel how this pressure decreases; in that way with this breath abdominal I massage my internal organs, pelvic and abdominal

Leaves the arms at the sides of the body, get ready for the inversion, connect well with your navel to your back for in an inspiration bring your knees to your forehead, base of your hands on your hips, elbows as parallel as possible and stretch your legs

You're going to walk with your hands towards the shoulder blades to find Sarvangasana; the whole body posture helps the venous return of all the blood in the legs, also to the circulation and lymphatic return, stimulate and massage the thyroid and parathyroid glands, strengthens the lungs and the heart, improves eyesight, irrigates and improves the brain, and stimulates the pituitary or pituitary what is the pituitary gland that regulates the secretion of the other glands, whereby improvement the endocrine system

To dissolve, with the knees to the forehead, if you have abdominal strength you might be able to release the support of your hands and exhaling with your navel well against your back vertebra by vertebra you are melting

I lengthen my legs, palms of the hands are facing upward, relax your feet twins and thighs buttocks and hips are totally relaxed, the abdomen sinks gently, the sternum and thorax relaxes

the whole back is poured out in total relaxation the shoulders relax, arms, forearms hands and fingers and toes

the glottis relaxes, the lower jaw sinks totally relaxed

relaxes the tongue, the eyelids are gently closed

between the eyebrows, forehead totally smooth

relaxes the scalp

and so on in a state of total peace and healing relaxation you stay enjoying