Yoga to improve your life 1: Revitalising and cleansing the body

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Welcome to the first session of the programme "Yoga to improve your life". In today's practice we will work on asanas that will help us to cleanse and purify our organism. Yoga is an ancient technique that is effective for relaxation and fitness, but above all it is a natural medicine that helps to treat and prevent different health problems. One of its benefits is to favour the cleansing of the liver, such as torsions. Yoga asanas strengthen, detoxify and balance the body. These postures stimulate the internal organ ring made up of the liver, pancreas, spleen and kidneys. Enjoy this wonderful class in the middle of nature with our teacher Carla Sanchez. Namaste.

Hello my name is Carla Sanchez and I welcome you to this practice to cleanse and revitalize the body

Place yourself at the beginning of your mat

with your feet parallel hip-width apart raises the little fingers one second, expand them and support them again thoroughly activate the legs towards the center, bring the sacrum towards the floor, pick up the wall abdominal shoulders rotate, down, back put your hands in front of your chest and close your eyes for a few moments, we will breathe Inhaling, exhaling through the nose preparing for this flowing practice Dynamics you open your eyes interlace the fingers of the hands, raise arms towards the sky Inhaling exhaling bend forward, bring your hands behind you, interlace your thumbs and flex all the way hands to the ground lengthens the back inhale exhaling, right leg back, in one big step, you support the knee open your chest Hand on the left knee, raise the trunk, bring the pelvis slightly backward reposition your hips and let yourself fall forward again

Opening Hands on the ground, bring the other leg back, both knees remain supported, take a breath

inhale, exhale, bend the elbows don't touch the ground, inhale, exhale, straighten elbows and we go backwards Bring the left arm under the right arm you support the shoulder, the head, the ear close to the mat, we stay here twisting This practice is based on twisting, the postures that are by nature in yoga

are detoxifying Return to the center, stretch arms in front, inhale, exhale and lift the pelvis upwards up and back, Adho Mukha Svanasana with your next inhalation you bring the right foot forward between the hands, lower the knee, hands on the knee right breast lifts you take the pelvis backwards align your hips and drop forward again Opening inhaling, exhaling, hands to the floor, bring the knee to the back take a breath Exhaling bend your elbows and slowly go down, we don't touch, inhale, exhaling stretching the arms bring the pelvis backwards Balasana, now place the right arm under the left one

shoulder, head to the floor Twisting is also a great stretch for the shoulder

stretching the arm forward inhaling, exhaling you bring the pelvis Back Up Adho Muka Svanasana Pedaleas Heel Toe Heel Stretch your knees With your next inhalation, right foot forward the back foot straight, exhale bring other foot forward, close, inhale, lengthen, Hara Uttasana exhaling Uttanasana, cross thumbs, stretch arms in front, up long, grow strong legs inhale small extension, exhaling hands to chest, interlocking thumbs, up arms inhale, exhale bring arms back interlocking thumbs bend forward Hands on the sides of the feet lengthen the back Ardha Uttanasana, exhaling left leg back in one big step bring your knees to your chest, hands together in front of you, inhale, exhaling twist to the right, cross your elbow, lean it on your leg and push Try to bring your hands to the center of your chest

inhale and exhale Stretch your leg If possible finding balance Back to the center, hands to the ground, leg back, plank

inhale, exhale support knees, slowly lower the chest, inhale and exhale

Push Up bend elbows Exhale Push Up, one more, inhale, exhale, Push Up bring the pelvis back, stretch the legs Adho Mukha Svanasana you take a small step forward with both feet The right hand goes to the left ankle turn left hand actively presses on the ground You return to the center Rounding the back we go back to plancha inhaling Exhale bending the elbows, in threes two, one, Chaturanga, Cobra Gentle, inhale, exhaling, pelvis Back Adho mukha svanasana with your next inhalation you bring the left foot in front between the hands lean the knee, hands in front of the chest to the trunk, take a breath, exhaling turn to the left, support the elbow and push trying to bring the hands to the center of the chest You can stay here or you can stretch your right leg

challenging yourself a little bit in balance Turn deeper Inhale, exhaling hands to earth leg back, plank inhale, exhaling Chaturanga in three two, one Cobra soft Inhale, exhaling pelvis backwards Adho Mukha Svanasana you take a small step forward with both feet, left hand seeks the right ankle without doing ankle may be higher turn twists deeply back to the front inhaling left foot between your hands, exhale bring the right one in, close Inhale lengthen exhale Uttanasana cross thumbs, stretch arms out in front, inhale upward grow long open a little bit exhale, hands to chest, last interlocking thumbs up, hands to chest two arms smooth extension, inhaling strong legs exhaling, hands behind interlocking flex forward, hands at sides of feet, lengthen back inhaling, exhaling bend knees up arms and chest Utkatasana Hands to chest and inhale As you exhale turn to the right you rest your elbow on your knee And twist, making sure that the knees are both at the same level

Inhale up arms Exhaling hands to the floor stretches the legs right leg back, in one big step You lean your knee open and inhale Exhaling The other knee to the ground inhale, exhaling bend elbows, inhale Push Up, exhale Push Up, inhale exhale, one more, inhale Push Up, exhale stretching out legs plank, inhale, exhale Exhale pelvis up and back Adho mukha Svanasana Feet together Raise the right leg, foot on Flex flex the knee And turn the right leg twisting the pelvis deeply, this posture is delicious

try to keep the shoulders in front Stretch the leg Feet parallel, back to the floor, rounding the back go to plank inhale, exhale bend elbows Chaturanga, in three, two, one soft cobra inhaling, exhaling, pelvis up and back Adho Mukha Svanasana Feet together again Raise left leg now foot on Flex, flex knee and turn To the right opening twisting Stretch the leg bring the foot to the ground keep them parallel round the back go to plank inhale exhale, bend elbows in threes two one, Cobra open wide your chest exhaling pelvis backwards Upward Adomuka with your next inhalation, you take your right foot forward in one big step you bring the left, bring both feet together, arms up Utkatasana in the chair posture, hands to the chest, inhale exhaling turn now to the left, support the elbow on the leg and twist, be careful that the pelvis doesn't move, stay centered inhale exhale You center your arms up again bring them to the chest interlock thumbs up all the way stretch legs, smooth extension Hands to chest Close your eyes Take a deep breath Exhale through the mouth Stay a few moments Integrating the work done Allowing the energy to flow Thanks to the twisting postures that you have made Cleaning Reactivating your digestive system Urinary And energetic Namaste

Audio and subtitles

Audio:

  • English

Subtitules:

  • Spanish
  • English

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