Rafael López brings us this session which is mainly focused on the core, although we will see some postures that include shoulder work. You will learn to perform a gesture that in yoga is called "Utpluthih" and you will play with other gestures such as Jump Through and Jump Back. At the end, Rafael proposes a challenging strength work: moving from Bakasana to Kakasana, but don't worry, as he will give you the guidelines to learn it or the appropriate variations for your level.
Hello I am Rafael López
Welcome to work that we are going to do for core and shoulders of yoga for Conscious television
of yoga for Conscious television
One of the things the core is useful for is to sustain the pelvis and the legs, when we are supported or hanging by the hands
We are going to work a very typical gesture in yoga it is called utpluthih
In it we will rest our hands on the floor, with the fingers pointing forward, although if the wrist is a bit uncomfortable we can start to allow the beginner to spread the fingers outwards but the goal would be to do it with the fingers forward in the long term
Once here I will put the weight on my hands I'm going to open my chest and as I inhale, I am going to try to raise my pelvis off the floor, bringing my legs towards me
If this is not possible because the arms still do not generate enough pressure to lift me or if my arms are short we can use a couple of bricks to gain a little more distance and to be able to rise and in fact if we do not lift our feet, the very beginner can simply start working here raise your pelvis off the floor
But if you notice, the simple action of pushing the ground already recruits the abs, whether they want it or not
Once utpluthih is a gesture in which we are comfortable and hold several breaths let's start playing with jump-through and jump-back which are very typical gestures in Ashtanga
We could also make blocks for them, the idea in the jump-through is that I want to pass through my arms in utpluthih, from a downward facing dog
Then we can pick it up a little bit, I don't want to be on a very long dog, I want to soften it up and as always in yoga I go up, inhale, go down exhaling on the inhale I will lift my pelvis towards the inversion then I cross the lengs a go through my hands Breathe in, up, exhale, cross and we would sit down
In the Ashtanga series then we would work before continuing
Now we are just going to explain the jump-back
It is very simple I will make one utpluthih, I would try to make the maximum possible impression and then I would jump back
As always, I inhale and exhale
That is a jump-back, from these gestures we can simply do one and the other and breathe between them or we have a very intense cardiovascular work if we link jumps
Once we master this gesture and are able to support our weight and handle it with our shoulders I propose you a really hard work of strength
We are going to go from Bakasana to kakasana
For those who are not familiar with them they are the crane and the crow
On the raven I am down and supported
In the crane, I'm independent, it's like a flex but holding the legs with the core
The raven would enter, exhaling I sink into it, although I don't close myself
I want to be open and from there my strength will emerge
As you inhale, you want to try to stretch your arms and tuck your knees into your armpits
Let's see who's already inside
You can still stretch the game a little bit more
We could try to go straight from there from bakasana, from the ground to look for the hatha, but it is always very important not to look for the extension once you get to the top, look for it from the beginning
Here I am flexing but if I already start fighting for the extension the gesture is inviting me to go up
I extend the gesture and we go down
Thank you very much and here I leave you a series of proposals for those who believed that yoga is a sport of relaxation, namaste
Audio:
Subtitules:
Practice of Hatha yoga according to Sivananda.
Yoga to improve your life 10: Express session to sleep like a baby
Preparation of the sun salutation
Yoga for sport: Routine for triathletes
Deep Pranayama
Yoga to improve your life 8: Restorative Yoga Body & Mind
Uttitha Trikonâsana or triangle pose
Hip work
Diaphragm opening
Secuencia de posturas entrelazadas