Posturas de Pie II

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Las posturas de pie son muy energéticas. Además, desde el trabajo correcto y firmeza de pies y piernas se puede comprobar que la postura y el grupo de posturas siguientes se realizarán correctamente. Durante esta sesión de yoga tomaremos conciencia en pies y en piernas mientras practicamos las diferentes asanas. Es muy importante trabajar adecuadamente la parte inferior del cuerpo ya que tiene un gran impacto en la columna vertebral.

Hello, my name is Silvia Jaén and I welcome you to my yoga session that will take place today in this wonderful place, near the sea with this incredible landscape

We are going to start with some standing postures and for this we will need a blanket, a brick, and two belts, what we will use later

So, for a few moments stay in the easy pose with your legs crossed, pull out the buttocks to the sides and out trying to create a very good base, so your back can be stretched

Very important to bring the buttocks to the sides and out when you are going to stay in the easy position to be able to stretch well the spine from its base

So once this is done, roll your shoulders back and down keep your arms straight, on your knees and feel your spine grow from your groin towards the armpits

Bring your head slightly in line with it, keep a calm gaze and for a few moments stay here breathing calmly, calmly and slowly

Become aware of the breath how you feel it, how it moves, let your posture be upright all the time and that at no time it falls, sinking into the ground

You can keep your eyes open or close them

Let's stand up slowly and start with Tadasana

So let your feet be together if you feel any lumbar discomfort remember that we can separate them so that there is more ease in the descent of the sacrum and less discomfort in this area

If not, keep your big toes and heels together, remember that there were four fundamental points that have to push and maintain certain action during the Tadasana posture, it was the front part, of the foot that are the fingers, the back, heels, outside of the little finger to the outer heel and inner face, which is from the big toe to the inner heel

Once here, that push

of those 4 points at the same time will cause a clear action on the legs and a rise of the kneecaps to the sky

Remember the descent of the sacrum, the one that will allow us create much more space in the lower back, between the vertebrae and thus remove any type of tension that may exist

With this, we will make the column grow towards the sky and that a lot of space is created on the sides towards the armpits

Bring your shoulders well back and below, keep an active posture, but calm and let the head align slightly with the spine

Breathe normally

Let the whole posture be connected, from the base of the feet to the highest part of your head

Don't let the pose heavy, let it be light and allow you to breathe

Well let's go on, let's get down on our knees, we are going to place the palms of the hands wide open on the mat, try to make that gesture like this, to create a good base of the whole hand on the ground and then be able to push clearly and that the posture becomes wider, without weight, lighter

When the tendency is to aim your fingers together or that the center of the palm of the hand remains shrunk, I can't push the same way and that entails to a tension in the area of the trapezius and then in the neck

So spread your hands as much as you can with each other and we are going to pretend that Tadasana gesture, that push in which the front part is also divided, which are the fingers, the inner face from the finger thumb up to the inside of the wrist and the outer face from the little finger to the outer wrist

In this way, those four points push at the same time on the ground and this, like the foot in Tadasana, caused an action in the legs, the hands are now going to do it on the arms, they are activated, they are stretched to begin the pose

So by separating your knees from the ground you stand on the balls of your feet, Take your butt bones to the sky as much as you can if the lumbar is bothering you, keep your heels up, if not we are going to take them down, but try to keep stretching your arms at all times the action on the legs and the head completely loose

Breathe, calm

Very good, slowly on your knees, put your feet together, separate the knees a little from each other, if there is discomfort in them you can lie on your back, bringing the knees towards the abdomen

If there is no discomfort in your knees, or in the insteps, stand in this posture, extending well from the groin feeling how you lengthen the sides from the waist and front column and finally, the forehead rests on the ground

Breathe calmly

With the help of the hands, little by little you look straight ahead and the same as before, if you feel that your knees bother, that the insteps bother a bit in this position, you can stay sitting in the easy position like the one we did at the beginning of the session, cross-legged, hands on knees and doing that gesture of separating the buttocks to the sides and back to create again a good base in the spine so that it can be clearly stretched towards the sky

With shoulders back and down, keep your head in line with your spine, opening the chest a lot and breathing calmly

Observe how the whole posture, the body trunk grows from the base from the sacrum area upwards

Make sure the tendency is not to fall, straighten your posture, from the base, to the top of your head

Observe your breathing for a moment

Very good, slowly we are going to stand up, to continue with our next posture

Very good and once standing, let's do Tadasana and from here we will spread arms and legs reviewing what we have seen previously

Standing posture Utthita Trikonasana, we are going to turn the left foot inwards a little and the right foot completely outside

Well, with your hands on your waist pay special attention to the turn on the right thigh especially today, we are going to dedicate it to that work which already involves a little the hip in the standing postures, the movement of the head of the femur, so that there is more elongation of the whole spine in general, so the right thigh rotates all you can, you can do it with the help of your hand taking it out, and feeling like that groin is entering a little more, you stretch your arms, and lengthening what you can, the right side, place your hand as we have seen on another occasion, on the brick without disturbing the lower back, if not, you hold the ankle or calf wherever you can reach

Once here, you lengthen the right side well, you also stretch the upper side and if your neck bothers you, look straight ahead, if not can look up to the heaven

Open your chest wide try not to have the tendency, the posture to overturn but to expand more and at the same time move your breath

Right thigh turning to the maximum so that the trunk can very clearly shoot out to that side

You return to the center with an inspiration, turn your feet and if you are using the brick you change it to the other side

Now the right foot enters a little in and the left foot fully out in the same way as we did with the right leg we are now going to hold the left thigh with this left hand to bring it out

In this way we will not put stress on the hips and will prepare us for the next session, which would be the push-up session, so the more movement and intelligence the head of the femur has, the hip you will be able to execute easily the following Asanas

Once here, with all the work involved in the standing Tadasana pose, the push of the foot in its four points, the action on the leg, the rise of the kneecap and now added to the turn of the thigh out, I can now clearly enter Trikonasana, if you are using the brick you place your hand on it again, if not, hold your leg, you lengthen the lower side well, and fully stretch the right side

You keep there a few moments, turning the left thigh out well

Let your breath move Inspiring you return to the center, you turn your feet, and putting them together (Tadasana), to continue with the next posture, in which again we are going to involve the movement and work of the hips

We will place our feet parallel to each other, hip width apart, always remember that there must be a very good base on the soles of the feet, remember those four points of push, so the leg can do its job, so that the column then becomes light and there is more ease at a deep level, the organs included, of course

So, once here, let's interlock your thumbs and stretch your arms to the ceiling, then from there you go forward and hold with your index finger, middle and thumb, the big toe

If it bothered the lumbar, with a belt you circle the big toe, with the other, the other finger, holding this way

What do we get out of this? Not so much flexion travel for the spine, thus protecting the lower back and so that later it can not bother us

If this is not the case, if you do not feel discomfort in the lower back, you take the big toe and from here maintaining the firmness in the legs, that work we did at the beginning of the session, with the Tadasana posture, maintaining the stretch of the arms as in previous postures, pushing with the whole sole of the foot on the ground, create that action in the legs to reach flexion at hips

This is when the column can stretch freely, when the front spine can create more space giving expansion to the ribs and therefore space to the lungs, watch the breath flow, How do you feel it? Try at all times to separate the body trunk from the pelvis, look for that desired space and while you feel the action of the legs, feel also the deep calm inside

Breathe Very well, to get out of the posture, you stretch your arms forward, you breathe in and lower your arms by the sides

Once there, we do Tadasana again, with your feet together, firm legs, active arms and head in line with the spine breathe Ok, let's continue with the next standing pose, for this we start from Tadasana again ok, and this time we separate arms and legs

A little less, than in one of the first postures we did (Utthita Trikonasana)

So from here, with arms parallel to the ground, we are going to turn our arms little by little, creating that movement from the sternum, turning the upper arm, then elbow, forearm and from here little by little, You are bringing the palms of your hands together, interlocking your thumbs

Once done thid, keep your elbows fully straight, even crushing your head, creating a lot of action, making the whole posture grow skyward, we turn our feet to the right side, the left far in and the right completely out, Try not to let your elbows loosen, keep them straight

Keep your legs very firm, and let the sacrum go looking for the ground little by little, it means that the position is not going to be defeated forward but will clearly grow skyward

Push yourself from your feet, connect with the firmness of the legs And let all that momentum carry through to your spine, right down to your fingertips breathe To return you turn to the front, keep your arms fully extended as much as you can, this time, right foot far in, left foot all the way out, lowering the sacrum, keep your legs very firm and raise the posture as much as possible from the arms to the tips of your fingers


We go back to the center that's it, rest here a little bit, with arms parallel to the ground, keep your shoulders well away from your ears and keep pushing the pose from the soles from your feet to the top of your head

You put your feet together, well, and we continue, we are relaxing the trunk a little

We have learned the firmness and the correct push of the soles of the feet on the ground, we have felt how all that transmits firmness to the legs and how all this united work, seeks a looser, more relaxed trunk

So with the following posture you will check now, how all that work we've done, that understanding that we carry throughout the session, of foot work, how it influences leg work, its action and how all this results in a lighter, wider, looser trunk

We add now the work of the hips, of the groin, very important and fundamental to know as I said before the positions what are we gonna see in flex, later, so it is, essential to know exactly the work that foot and leg does in standing postures, to access the next step, which would be the bend from the hip and never from the spine

Once this is done and if all those actions in the foot, all that action of the leg the raise of the kneecap is done correctly, I can access as I commented, to the groin, to a greater space so that there is a flexion without damaging, nor the sacrum and especially the lower back, so let's stretch our arms towards the sky and interlace, holding the upper arm firmly of the legs, flex from the groin, not from the spine and try to feel like your hip is a hinge, in which bending helps you move it correctly and never do it from the spine, remember is very important

So interlock your elbows and you go bending, that is, swinging on the firmness of your legs so that the trunk can fully release towards the ground

Try not to shrink, make sure that since we have been seeing the front column, lengthens, creating a lot of space between the ribs so the organs will also have the space that corresponds to them

Let the trunk come loose help yourself with your hands, to pull the arms to the ground and that the trunk can loosen much more, head also relaxed, feels like it comes loose all the time and the nape it is very long, don't shrink it, let the brain loosen up inside, so that the nervous system calms down

Breathe easy softly

Slowly watch the work of your legs, to check the ease in the groin, in the hips, stretches the front spine well, create a lot of space between the ribs so you'll be doing it too between the vertebrae, great space, between the vertebrae


Very good, support your hands on the floor, remember to always spread your fingers well apart, a very good base with them, walk little by little, backwards, separating the heels from the mat, stretche the spine well

As we already have more awareness of the groin let it be transmitted to your arms from the momentum of your hands, that the thighs push towards the sky so that the spine stretches and from here you support your knees, you rest your insteps on the ground, breathe in and out, support your forehead on the mat and here calm down, leave the whole body, leave the pelvis, release it over the hips and walk with your hands forward so that the trunk is lengthened as much as possible

Well, little by little, with the help of your hands you sit up we sit on our buttocks, and take a few moments to feel your spine erect

Active, alert but at the same time calm, in deep calm

Take this moment to feel your calm and slow breathing


We are going to lie on our back, with the right leg towards the abdomen, keep your leg straight active, try that the leg does not fall, this would make us lose all the action all the intelligence that we have been developing throughout the session and therefore it would not make us stretch the spine as much as we should

The right leg however including the foot are relaxed, the chin slightly towards the chest that will mean that the nape is very long, and what this is going to do is rest and relax the brain

If we do the opposite, we tense the brain and if the head has that sensation of descent, the nervous system calms down

Once this is done, open the sole of your left foot wide as if you were pushing your heel towards a wall, with the help of your hands, bring your right leg a little closer to you and feel how both sides lengthen, especially the right lower back

Breathe slowly and calmly, once this is done, with the left hand continue to hold your right knee

Now let drop the leg that is stretched out on the floor and extend your left arm, leaving him comfortably supported

Once this is done, we do a twist, to loosen the spine, to loosen it, to let it soften a little more, before the session ends

Very important The shoulder that is now resting on the ground, your right shoulder, let it get closer and closer to the mat, it is more important that this gesture is clear than that the knee touches the ground, this will separate the shoulder from the mat and create tension

So shoulder as close to the ground as you can the right leg finds the ground very slowly

Breathe calmly

Feel how the whole right side stretches, lengthens

Let the belly be soft and do not tense it because this would not allow you do the twisting well

Go back to the center or try to stay straight, and now bring the left leg to the abdomen, it is now the right that remains active, vertical foot and with the help of the arms, you bring your bent leg a little more towards you

At times, the intention you have to have is to create a lot of space inside, so the gesture, the actions we do in yoga have to be very clear and active, you have to lengthen the sides well it is as if you wanted to separate the trunk of the pelvis all the time

This is how I tell you, as I told you before that the vertebrae will find space between them and you will check this way that the ribs are separated from each other in this way also the organs have their space, can loosen up more, can relax and the lungs move easily, as you breathe

Very good, this time with your right hand hold the bent leg you extend the other arm on the ground and little by little, bring your leg to the opposite side

As I mentioned before, try not to separate the shoulder from the mat, let it go little by little getting closer to the ground even if the knee doesn't, it creates a lot of space

Breathe easyly

And slowly come back

Okay, now both legs flexed towards the belly at the same time hold the corresponding knee with each hand, and let the belly and throat relax, the feet relaxed, shoulders very far from the ears, always ensure that there is a lot of space between the shoulders and your ears, that the neck can feel that it is lengthening correctly and that the back is also very long, relax your face, breathe normally

And to relax the lumbar area a little, we make circles with our knees to one side, that's it try to cover everything you can, so that it softens and becomes more loose, like a little massage, breathe

Change to the other side, soften the organs inside, let them loosen, loose inside and stop in the center

Well you put your feet on the ground very slowly, turn to one side

We will place, a blanket square, to put under the head

We are going to prepare for the final relaxation, so if you need it, put a blanket over your head to cover yourself if you get a little cold

We are going to lie down slowly make sure the round edge of the blanket touches your shoulders so the neck is fine supported so that each of the vertebrae are supported in some way with the blanket, stick the buttocks out to the sides and out this will make you create more space in the lumbar sacral area with which everything witll relax much more, pull a little your heels forward so that the whole back leg skin, and give yourself a hug also taking out your skin of the back, opening, widening and finally, let your arms fall on the mat Pick up the skin of the shoulders, to create more space throughout this area and make the breathing easier for you

Take a couple of deep breaths and on the exhale let the body loosen more

Always the completely passive face

Facial skin relaxes deeply while breathing normally Try to maintain complete immobility throughout the body let the posture settle little by little From Savasana, the relax posture

Deeply abandon your shoulders, arms, your hands

Feel how every time you breathe out these are more abandoned

Widen your back, feel your chest and belly also expand

Feel your breath getting slower, but at the same time has more depth become aware of each part of your body as it is loosened and released deep into the ground

Relax your hips, the whole pelvis in general

Feel it increasingly heavy towards the ground

Falling deep while you breathe calmly

Feel the weight of your legs watch how they fall further and further out, completely abandoned

Loosen your feet deeply passive

Fall more and more towards the ground The next deep breath leave your whole body at the same time on the floor


Keep making your breath deeper

start to make contact again, with the movement of your body

Moving your feet, little by little, your hands

Move your arms, your legs, make any gesture that you need, that you want, to stretch and feel your whole body again

Keep making little by little your breathing fluid, and gently rotate on either side

And for a moment keep your legs and arms bent

With the help of your hands, little by little sit down with very erect spine

Let all the sensations that you now have gradually install themselves in you

Try to maintain this feeling throughout the day let your breathing stay calm and quiet and above all stay with that feeling of peace and tranquility

Place your hands at chest level on Namaste

Symbol of respect, for your practice

Hari om tat sat

Go opening your eyes little by little, until the gaze is forward

Thanks a lot

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