The sun salutation is a succession of intertwined postures that have enormous benefits. - It serves to make muscles, joints, bones and tendons more flexible. - It also fights fatigue, asthma and anemia. - Improves the immune system. - The greeting to the sun comes from a lot of energy, strength and vitality, at the same time that it brings you calm at a mental level.
[Sound] hello my name is silvia jaen and I welcome you to my yoga session welcome to my yoga session today we are going to to dedicate to the preparation of the sun salutation the sun salutation the sun salutation is a sequence of movements of postures that are intertwined intertwined and have enormous benefits serves to flex the muscles, joints, bones, tendons joints bones tendons bones tendons as well fights fatigue asthma anemia improves the immune system in general the immune system in general and that it gives a lot of energy, strength and vitality at the same time of a calmness at the mental level we are going to stand up [Sound] and we're going to start with the feet together in tadasana posture keep all the firmness in the legs coming from the push of the coming from the thrust of the feet on the floor all the sole of the foot wide open toes as far apart as possible to create a very good base to be able to push with them down and then be able to stretch your legs out well four parts of the foot that pushes the ground the front part which is the toes the front part which is the toes the back part the heels the external side of the foot from the little toe to the external heel and the internal side of the foot from the big toe to the internal heel from there pushing with from there pushing with these four points at the same time we are going to notice how the legs are activated as the patella goes up once this is done
stretch your arms by bringing the shoulders slightly backwards allowing the speech to open up
especially the chest, the head is in line with the spine in line with the spine and the gaze calm [Sound] breathes [Sound] and taking advantage of an inspiration you stretch your arms forward and upward pull the arms well towards the sky the palms of the the palms of the hands are can be facing each other or you can have them facing facing outward as you prefer pull as much as you can on the arms towards the sky, making sure the shoulders so that they don't enclose the arms
the neck in the meantime continue breathing calmly keep all the firmness of the body [Sound] pulls the sides well up [Sound] pull your hands towards the sky as much as you can to separate you can to separate the ribs further apart
very good lower the arms down by the sides come back to tadasana it's very important that you keep everything
the body firm and that in every movement of arms in this case or the lowering of the arms the company is with the movement of the breath whenever we do the up gesture you take a breath when you go down
the arms release the air well we do it one more time from the again from the push of the feet keep the arms and the legs firm, kneecaps up, arms very straight, head in line with head in line with the spine inhale and stretch the arms towards the sky pull the arms very high up [Sound] and exhaling we link with the following posture and lengthen forward and make sure that the back as straight as you can until your hands are resting on your sides your hands are resting on the sides of your feet
fingertips resting on the ground if you can't reach it easily bend a little bit the legs but never stay with the back rounded back rounded and the hands away from the mat hands to the sides of the feet if you can't flex a little bit you can't bend your legs a little bit and in any of the two cases you let the trunk to be the trunk to let go completely and the head as well
[Sound] keep the trunk as long as you can growing towards the ground lengthening [Sound] the head very loose as if it had nothing to do had nothing to do with the rest the body completely loose feels its weight [Sound] all right let's get out of the posture you're stretching arms forward going upwards you pull your arms up to the sky as in the initial pose and lower the arms in front of you very important in this next posture that you feel how the flexion begins in the arms
hips that you will never flex to round the spine as this may the spine as this can hurt you in the area of the spine
lumbar if it is not possible to keep your back straight when you go down bend your legs according to your you're with your arms up in this position we start with this part of this posture you can bend your legs here so that the spine so that the spine is stretched as much as possible you can and the flexion comes from the hips hips and you rest your hands on the floor
trunk loose upper part of the head pointing down [Sound] and you breathe [Sound] very good back to the top, take an inspiration and exhaling you lower your arms by your sides we have two of the first three of the first postures of surya namaskar sun salutation remember that you always have to do the slow slow movement calmly and according to the possibilities that your body allows you in the flexion remember that you can bend the legs once you are in the posture but above all that the lowering of the trunk be straight and that when you're down the trunk is completely released
completely we continue with the following posture we link the first one that we already we have it with the second one you let go of the head and you take a big step right leg backwards try to bring as far as you can the leg behind you
we always start with the right leg that's the ankle and the left knee stay on the same line on the same line, never go beyond the knee
the ankle and the ankle does not stay behind the ankle
important to note that the knee and the ankle the back leg is stretched out as much as possible allowing you to the back leg is stretched as much as you can allowing more stretch in the groin psoas and once here the the posture obviously does not sink the posture with the help of the fingers pushing on the floor stretching the stretching the spine forward and upward let the left hip also soften and also soften and release [Sound] that the pelvis falls and the spine to stretch as much as possible [Sound] all right so we're going to link the positions that we have so far back with the right leg forward you join and we start again from tadasana posture you stretch your arms forward and upwards upward taking advantage of an inspiration here you breathe normally and maintain the firmness firmness in all your body from the feet to the tips of the toes breathing out flexion from the hips remember that if you need it bend the legs and support the hands always in line with the toes in line with the toes on the floor let the trunk loose and the head loose as well and the trunk as much as you can towards the floor
[Sound] in a big step you bring your right leg backwards that's it you make sure ankle and knee in the same line the same line the hands continue close together and in the same line as the toes and the back leg very straight you take the opportunity to stretch the spine and you observe the movement the flexibility the looseness that the left hip is acquiring the chest opens at all times tries to keep the posture from falling the following posture is going to make us to rest the whole palm of the hand on the ground
and bring the left leg backwards the whole palm of the hand the palm of the hand rests completely on the ground
try to keep the fingers wide apart and keep your arms and you keep your arms completely on the mat
stretched if for lack of strength the posture will sink in this way will sink in this way support the knees on the ground and you stay in this position all the time unless the posture sinks on the shoulders in the trapezes and be a healthy one that weighs can never weigh a posture in yoga a lot of lightness always so if it's easy for you you can hold here with the legs firm the arms very stretched out and look a little bit in front of you if you don't support your knees you don't support your knees and you keep this gesture you breathe once here you extend your instep my knees are already resting on the the ground you rest your chest and forehead and you stay in this position once the hands that are resting in surya namaskar on the ground already they don't move from that place they have to be all the time fixed, the body moves, yes
we carry one leg after the other but once the hands are on the ground the hands are placed on the ground they stay there
so as we've come down from this easier posture by resting easy by resting our knees on the floor are three points of support knees chest and forehead palms of the hands very of the hands wide open you extend the instep and with a lot of firmness in the legs push the hands on the ground hands on the floor you go up to the cobra breathing in
you extend the insteps on the floor you keep the legs very firm your legs very firm and try to make the sacrum to go down towards the ground in such a way that you will feel that you are going to feel that the pubis has contact even more with the floor with your mat, try not to activate not to activate the buttocks that are soft on the floor
the extensions when the buttocks are activated what we do is what we do is to shorten the whole sacrolumbar area
and put tension on it so the softer the softer they are the more space I'm going to to have in this area you put your hands on the ground and pushing hard with them you go up stretching the spine forward and upward you don't you don't have to go up too much to start with separate the chest a little bit from the ground just a little bit and just keep your legs very firm there [Sound] well we redo all the movements all the positions we carried up to now we go over and do it a little bit more a little bit more intertwined feet together inhale and stretch your arms up to the sky pull your arms up to the ceiling and with an exhalation you bring your hands hands in front of you on the floor head and trunk completely loose inhale and bring the right leg backwards that's continuing to breathe in here keep your leg stretched far away from the left leg knee and ankle on the same line resting your hands on the ground you bring the left leg backwards if you cannot maintain this posture you rest your knees on the mat slowly releasing the air you support the knees, the chest and the forehead extend the insteps activate the legs and bring the pubis towards the floor breathing in elevate the spine forward and upwards not much very little [Sound] and toes inward up to here the postures in which we arrive almost in the middle of the sun salutation the sun salutation the sun salutation the sun salutation consists of a whole lap that we do the same the same with the right leg and the left leg there is an outward and a return that we have started with the right leg with the right leg and we will do exactly the same thing with the left once we're in this last position that you just did
you put your toes inward you rest the knees on the floor if you find it very difficult to do it all at once to go to this another posture the palms of the hands like you see they don't move in the same place all the time the heels are well separated from the ground keep your arms and legs very stretched out and let your head completely loose it doesn't work if the posture stays like this this way don't leave the weight on the hands neither on the elbows nor on the the shoulders, move everything away from the ground as much as you can pushing with your hands hands stretching your arms a lot stretching the legs and the spine well and finally release the head [Sound] slowly you go back to the center you put your knees on the knees on the ground and we go back with the right leg now you bring the right leg right leg between your hands it's important that after the posture that you have performed here if you can't bring the right leg in one step forward without supporting the other leg you support the opposite knee in this way you support the knee and bring the leg towards you yes yes in a big if in a single step you can't you help yourself with the hand so that we bring the ankle and the knee back to the same line and the knee on the same line the leg of back very stretched and the spine completely stretched stretched forward and upward itself posture that you were doing on the way out stretch your spine well keep your chest wide open and breathe calmly [Sound] let the right hip go and let go and let go
more and more towards the ground the left left groin stretches more and more [Sound] very well you bring the left foot between your hands and we do the same posture again that you were doing on the way out hands on the sides of the foot legs stretched or flexed and the trunk completely loose including the head to the ground to come back you can do it with your legs bent to facilitate the flexion in the and stretching of the spine and if it's easy and you don't have easy for you and if you don't have any discomfort with your legs stretched out you stretch your arms forward you breathe in and when you exhale you breathe out
[Sound] now let's continue with the left leg so far we have done half a lap of surya namaskar
from the sun salutation with the right leg only right leg now we do exactly the same same but with the left one start sitting healthy legs steady feet pushing the ground spine erect and head in line with it arms stretched towards the sky pull them well upwards and when you exhale from the hips with straight or flexed legs as and when you exhale from the hips as you did in the previous lap you rest your hands at the sides of your feet here again you can either bend your legs as you did before or continue to as you did before or continue with them straight the hands now stay on the same line as the toes the trunk and the trunk and the head are released with one breath you bring the left leg left leg backward that's in one big step you check ankle knee in the same line hands you see that you have to keep them always next to that foot without moving foot without moving let your right hip go the left leg to stretch and also the spine to stretch forward and and so does the spine forward and upward breathe and take the time to and take time to let go of the hip [Sound] you put your hands on the ground you bring the right leg backwards and keep the posture with the the posture with firm arms firm legs and stretched if you have previously supported the knees you do everything again except carrying the posture when you exhale you rest your knees on your knees and rest your your chest between your hands and your forehead on the ground
you extend the insteps very firm legs pubis towards the ground and with the buttocks softly soft buttocks you push with the hands on the ground and stretch the spine forward and up don't go up too much stay there this posture requires more practice technique so without so without getting too much involved in it keep the push of the hands on the floor and raise a little bit the chest the chest a little bit separating it from the mat
[Sound] toes inward resting the knees on the floor we facilitate the going to the next posture hands pushing the ground very separated the fingers between them very stretched the arms and the legs the spine well stretched the head to the ground and the legs head to the ground and the legs very firm [Sound] breathing in, you bring your right knee forward forward and the left foot between your hands extending the back leg one more time more testing that ankle and knee left remain in the same line as before from before stretching the spine and breathing well [Sound] stretching the spine well, you bring the right leg right leg forward so that they stay the two feet together again you bring the trunk the trunk and head towards the ground and with an inspiration come back as you did before you did before with the legs flexed or stretched out you stretch your back the arms towards the sky and on the exhalation hands together and so far this is the whole surya namaskar lap first we have done it with the right leg then with the left leg exactly the same movements same movements we always have to start right leg back and forth left leg back and forth and back and forth adapting according to your needs if it's for posterior shortening of the legs or lumbar discomfort lumbar flexion in the knees so that the the spine is fully stretched on the way there and on the way back
done this we are going to sit on the buttocks cross your legs it's an easy comfortable posture it makes a very good base with buttocks and legs and once here stretch your spine well [Sound] bring your right hand behind your back rather toward the opposite buttock the hand the left hand is placed on the opposite thigh you stretch the spine well and then you rotate in this way we release the vertebrae all the back that has been back that has worked during the sun salutation
you go back to the center and change to the other side stretch well and accompany it always with a breath calm and slow but at the same time deep you go back to the center you do once again now the second time you are going to be able to turn more clearly, take your hand a little bit more to the other side to increase the twist the twist you stretch the spine well and then you twist [Sound] and you go back to the center and you do the same thing on the other side side you stretch and inhale and exhale and turn around [Sound] you go back to the center and lie down on your back [Sound] well little by little we're going to slow down the pace of the pace of the session always try to finish with slow calm movements stretching the whole body the whole body before the final posture of the relax bending your legs and resting the soles of your soles of your feet on the floor very far apart the toes with each other step firmly walk with your hands a little bit towards your feet your shoulders away from your ears and walk with your from here from the thrust of the feet against the the ground you lift your hips up towards the sky
just a little bit just keep the feet and legs steady
feet and legs no activity on the buttocks buttocks soft buttocks without pushing them increase the thrust of the feet on the floor and if you can if you can, raise the hips a little bit higher once once this is done take a step with each hand and shoulder towards the feet to give more separation to the neck
lengthen the belly and breathe [Sound] vertebra vertebra vertebra vertebra you go down your round back until it rests completely on the ground the last thing to come to rest is going to be the the sacrum and then the coccyx
let's do it one more time you push well with your feet on the floor with your legs steady and little by little you're separating vertebrae vertebrae your back from the mat [Sound] vertebrae vertebrae again you are going placing it all the back on the ground we do a few more times feet wide apart you elevate the hips towards the sky without the activity at all in the buttocks you go up the back and vertebrae vertebrae down again we do it twice more takes advantage of the movement of his life to inspire [Sound] and when you let the air out the back of your back it's like it's shaped like a spoon [Sound] one last time and inspires [Sound] and expiring vertebrae vertebrae you round all your back [Sound] you bring your knees to your abdomen you hug them and you gently you tuck gently to one side and to the other side
let it expand and soften the whole back
feel like a massage all over it from its base to the highest part [Sound] you stand in the center when breathing in you move your legs away away from you the knees and when exhaling bring them closer to you you breathe in and move them away from and when breathing out brings them closer to you [Sound] twice as inspiring and breathing out to you one last time and breathe in and exhales [Sound] supports the feet on the ground takes a blanket to put under his head [Sound] let the whole neck stay inside her that the shoulders are in contact with the blanket blanket and stretch one leg and the other one on the ground once here you check that you are straight you let your arms rest in shavasana legs and feet fall to the sides [Sound] a moment of shavasana to let go of your whole body to integrate each of the postures which has been making [Sound] let it now expand let it widen let it abandon itself deep to the ground [Sound] abandon your feet and your legs let each exhalation saga you to loosen itself more towards the ground [Sound] feels the whole structure of the pelvis loosen and drop [Sound] looser and looser relaxing hips [Sound] widens and softens the whole trunk lets the exhalation leave it more on the ground [Sound] shoulders arms and hands completely relaxed abandoned [Sound] your whole head rests on the ground with the next deep exhalation leave your whole body at the same time on the ground and here four minutes of relaxation [Sound] brings the legs bent towards you move your feet your legs your hands and your arms to any movement that you need to wake up and to feel the whole body again [Sound] and very slowly I'm turning to either side of you to stay with legs and arms gathered for a few moments [Sound] resting his hands on the floor of aids to slowly return to sitting position integrating any sensation you have now observing the breathing which which is now slower and calmer [Sound] feeling every part of the body different more awake with more mind [Sound] bring your hands to chest height in námaste bow your head harion tasad thank you very much slowly open your eyes [Sound]
Audio:
Subtitules:
Ashtanga Yoga with Nilesh
Ying yoga
Routine Base 3
Sarvangâsana or candle pose
Session 2: Suryanamaskara A and B, sun salutation
Class 6: Special back I
The candle inside you
Structure and deconstruct
Class 3: Life: a continuous movement
Vinyasa for beginners