Yoga Nivel Intermedio: Yoga desbloquear Anahata chakra, extensión de columna y apertura de pecho

Yoga Nivel Intermedio: Yoga desbloquear Anahata chakra, extensión de columna y apertura de pecho


Hi, friends, in today’s class let’s work column extension Which also involves a job of opening our chest Part that will also be related to the fourth chakra With the heart chakra we call anahata For this work we are going to need a belt a yoga belt that we are going to have around here and I remind you, let’s open the whole front of our body To deliver ourselves to the full movement of breath and energy and I invite you to observe, to observe your mind, to feel the body, to see that we can learn from this practice today. So let’s practice We are going to sit on a cushion or directly on the mat Let’s put the belt near us for now And we will cross in a gentle, comfortable way our legs in seated posture We are going to sit on the ischions And from there we begin to grow, we will begin to visualize first your sides lengthening, your spine growing and from the top of your head feels that a thread pulls up to grow a little more Shoulders down, hands on knees and projected chest Let’s move the shoulders a little back, your scapula down and forward to project the chest and the fourth Chacka with which we are going to work From here, watch as I place my hands in the center of my chest Placing the thumbs near the sternum and from here we will begin to arch the fingers to slowly begin to open them as if they were a flower Always having close the small fingers and the thumbs It is as if we are opening a lotus flower right in front of our heart, we open that lotus and we open the heart Close your eyes for a moment and breathe, focus on Padma Mudra The gesture of the lotus flower Connect with your breathing Connect with the opening of your chest and your heart and feel Sit at your base and breathe Performs a couple more breaths Connecting with ourselves Letting the thoughts stay out of this moment We fill with air and we exhale the last time to slowly open your eyes and return to your hands at the moment And from here we look at our hands and start climbing with them, we keep that lotus flower up, stretch the arms in the ignalation, elbows outside without moving hands To the center Inhale Exhale Elbows on the outside, opening your chest more and more Inhale Exhale One more time, deepening, inhaling up Exhaling out and back to the center Inhale and exhaling we leave our hands to the sides of the knees And from here we are going to do a slight twist of our body Carrying right hand over left knee and the other behind Opening, softening, slightly awakening the spine with a very smooth twist Inhale and exhale We deepen backwards One more breath Back inhale, exhaling to the center and lower your shoulders Do not let your shoulders near your ears Let’s change sides inhale Exhaling tour And lever with your hand on your right thigh in this case And we turn back We breathe twice Softening Inhale and exhale back to the center Put your hands behind you, clasp your hands and stretch your elbows And we open our chest forward again Important, shoulders rotated backwards Scapula down and forward projects We will breathe twice or three at most We go deepening well in the opening of our chest, we feel that we scattered the body We let out all the tension we have on our shoulders, on our back And we are going to breathe one last time Inhale and exhale releasing our hands And we’re going to get off the cushion And we are going to sit in Virasana’s position On the knees and with the glúteos in the heels And this is when we will need the belt We will fold it in half, in a fairly long distance And we are going to place the hands in the belt, in the width, a little wider than the shoulders Okay So that we have space to make the movement We will inhale in front of us until our hands are up And we will exhale when our hands are backwards If our hands slip on our belts, no problem, we keep on opening Inhale and exhale when our hands reach the front Inhale when our hands are up and exhale when our hands are back And we continue with the movement of arms Opening and feeling your shoulders as they are rotating And feeling as we open our chest when we go back And if you can not keep your hands back like I do, do not worry Observe how far you can go and what your limits are And observe and do not judge anything of what you are doing We are only going to feel and let ourselves be carried away by the breath The movement of our arms and our body And keep in mind the opening of our chest Let’s do it one last time And we are going back to the center We lower our arms Now let’s fold the belt once more and leave it on our thighs We are going to make another opening too, taking the left arm I’ll show it to you this way The left arm behind the back, right in the middle of the shoulder blades And the right arm above the head to catch the hands The important thing here is that the elbows go in opposite directions And the hands will push between the middle of the shoulder blades to open our chest If we can not reach with our hands, that’s when we help ourselves with the belt We take it with the right hand and we take it behind the back We raise our hands by the belt to try to get as far as we can And from there, we already have the prepared arms Let’s be careful with the lumbar area Let’s not bow down too much Let’s put the coccyx in And when you are ready we begin to breathe and feel that the shoulders are in place and that the elbows go in opposite directions and the chest goes forward And we will breathe here three times Feeling that we open our chest more And with the exhalation we will release all our tensions One more breath And slowly let go of the hands, we lower them down and we change sides We put our body on the side to go with the right arm underneath and the left over the head We are going to put the belt in the left hand and we take it behind the back to make it easier, if it were not possible for us to reach our hands And let’s adjust, very important Okay Hands as close as you can through the belt The lumbar inwards without arching and the elbows in opposite directions Push the chest forward, open it and breathe three times once again Exhale and release the hands Let’s leave the belt aside And we are going to place our hands on the ground to walk with our knees backwards Let’s bring your toes in and let’s do a yoga posture that is closely tied to today’s yoga class The yoga posture is called Anahata Let’s get our hands forward And we are going to take the chest to the ground, but first we will support the forehead Forehead on the floor Hips above knees And we stood there, opening, armpits to the ground Caring for the lumbar area too And we breathe Feeling that we extend the column from the sacrum to the crown of the head And that the chest descends a little more towards the ground Taking care of the column that does not go down And do not stop breathing This first anahata can be a little intense Only in the exhale, release and relax Do not try to do extension Breathe one more time Inhale and carry your head in the middle of your hands and walk again with your arms under your shoulders And from here we put our toes in and slowly bring the hips to the sky Adho Mukha Svanasana Lifts heels and bends knees Bring the abdomen against your thighs, push your hands against the floor and create space Lengthen your back And also brings the chest to his thighs, opening, gathering the shoulder blades behind And breathing there A deep breath, releasing To go slowly carrying and alternating right heel to the ground and then the left We are waking up the body, the body upper part We release and open, we take more and more the chest towards the thighs of the legs Joining shoulder blades Softening with inhalation We stay in the center and we carry the heels as far as we can To the ground, as far as your limit And from here inhale and exhale, right foot forward with a large step facing forward and then the left foot we release our back and we head toward the earth Releasing very soft and from here inhaling, exhale and in round we began to rise, the last thing that we will recover are the shoulders rotating backwards Scapula towards the front and prepare for a flow Surya Namaskar B Scapula forward and prepare for a flow Surya Namaskar B, to open the heart but also to strengthen the whole body in general. So from here we will begin, feet together, knees well towards the center of your midline and begin to bend your knees and bring your hips back looking for the yoga posture, utkatasana Feel your spine lengthen Rotate with your lumbar inward so you do not have tension, we extended a lot there Shoulders under ears, inhale here, exhale and descend there a little with your hips to the ground And we do it three times, inhale here, Utkatasana, exhale and descend with your hips to the ground, inhale last time and we take care that the shoulders do not go to your ears Last time down, let’s go up Exhale, arms extended back, interlock hands Inhale and projecting your chest, fourth chakra Exhaling we flexed Hands above head, loose Inhales and returns to a half-elevation, projecting the chest, shoulders away Stretch elbows, exhale and flex once again Exhale and flex From here, we stand with the crown of the head to the ground and lower our hands And from here inhale, we re-extend sides projecting the chest Exhale and flex, hands on the floor Inhale and bring the right leg back and then the left, we do the table posture In the table position we carry the heels back Shoulders In the middle and melt the chest to feel the presence of the fourth chakra And from here inhales and we only bring the left knee to the floor and open out the foot Support the right sole of the foot back and open, gently extend all your torso, extend your spine also and open your chest Inhale, exhale and return, feet in place and return back to the table posture Inhale in the table posture and go down controlling a lot, the navel, the whole body down in Chaturanga You softly reach the floor Stretch your arms and place the back of your hands on the floor Legs active, inhale and up exhale Back down with the position of savasana Inhale, raise the chest, raise the legs, exhale and go down Once again inhale and exhale Inhale and bring the hands to the sides of the chest and exhaling it rises making a tiny snake It is very important to have active legs We do not have legs open, if not very close together in the center Shoulders down and back We will not bend the lumbar area, we will work the dorsal area, the upper part, projecting the chest inhala desde aquí y exhalando empuja con las manos y adho mukha svanasana We stand here loosing our back We pedaling again Tip, heel, right, left And we stayed in the center Inhale and carry the right foot in the middle of the hands Supports knee and goes up with arms Exhale, lower hips and extend Inhale here, exhaling and returning to the center Padma Mudra And back and extends Back to the center with mudra padma Look at your hands and open them And last time behind And exhaling, we put our hands to the ground Inhale and exhale return to the table position We are going to stay in the position of the table adjusting the heels back and melting the chest between the shoulders Inhale and exhale support the right knee now and move the foot outwards Supports the sole of the foot backwards and we open in a variant of vasisthasana Extend your spine and open your chest Feel, inhale and exhale, we go down We return again to the table position Inhale in the table position and exhale Very slowly we do Chaturanga We gently lay down, hands and arms back Palms up And from here we make three salabhasana variation Two three Inhale, hands to sides and exhaling snake We repeat the same actions Active legs low shoulders projecting the chest Inhale Exhaling adho mukha svanasana loose And pedal again And even better, you can move your hips if your body asks If you have any lumbar tension We stay at the center, inhale Exhaling, left foot forward, supporting knee And from here, inhale, we come back again xxxxxxxxxxxxxxxxextension And to the center with the hands in padma mudra We do it three times, open it Connect with your center Extends Favors your whole body with breathing last time And to the center and down, inhale look forward Exhaling, table posture Inhale, chest to floor and Chaturanga-xxxxxxx Stay in Chaturanga Support the soles of the feet, put the insteps and go up