Preparation of the sun salutation

[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]