Pratica C: Abrir para expandir, energizar e dar força

Summary

This yoga class focuses on expanding and opening the body through a series of dynamic movements and stretches. Participants engage in spinal extensions, chest-opening poses, and strengthening exercises to boost energy and emotional well-being. Emphasis is placed on deep breathing and mindfulness, helping to uplift and motivate individuals, especially on challenging days. The session progresses from grounding poses like child's pose to more intense backbends and finishes with a meditative moment. The class encourages self-acceptance, emotional release, and peace, ending with the mantra 'Om Shanti Shanti Shanti' to foster inner calm.

Takeaways

• 😀 Child's Pose is a great starting point to connect with your breath and prepare your body for the practice.
• 😀 The dynamic spine movement helps to open the chest and improve posture by alternating between arching and rounding the back.
• 😀 Cat-Cow Pose is excellent for spinal mobility, focusing on the fluid motion of the back with every breath.
• 😀 Lunges with chest expansions help stretch the hips while opening the chest and strengthening the back.
• 😀 Camel Pose is a deep backbend that encourages extension of the spine and opening of the chest.
• 😀 Forward folds with chest expansion promote flexibility and stretch while activating the back and core.
• 😀 Bridge Pose strengthens the glutes and core while offering a deep stretch for the chest and thighs.
• 😀 Supine twists help relieve tension in the back and improve spinal flexibility.
• 😀 Meditation and breath awareness at the end of the practice help ground you and promote emotional balance.
• 😀 The mantra 'Om Shanti Shanti Shanti' fosters peace and tranquility as you end the session.
• 😀 Throughout the class, it’s important to honor your body’s limits, work within your range of flexibility, and maintain control in each posture.

Q & A

What is the focus of this class?

The focus of this class is on backbends and chest openers, designed to stretch the front of the body and strengthen the back. It aims to promote energy, motivation, and positivity, especially for days when one feels low or uninspired.

What should you do if sitting on your heels is uncomfortable during Child's Pose?

If sitting on your heels is uncomfortable, you can place blocks or a cushion under your hips to elevate them and make the posture more accessible.

How should you synchronize your breathing with the movements in the dynamic chest opener?

In the dynamic chest opener, inhale to open the chest and lift the chin, and exhale to round the spine, bringing the chin toward the chest. The movements should be fluid and synchronized with each breath.

What is the main purpose of the Cat-Cow pose in this class?

The Cat-Cow pose is used to mobilize and warm up the spine. It helps promote flexibility and awareness of spinal movement while synchronizing breath with movement, which prepares the body for deeper stretches and backbends.

What should be the focus during Camel Pose when transitioning from a lunge?

In Camel Pose, the focus should be on extending the spine and keeping the hips aligned while engaging the glutes and core to protect the lower back. If flexibility allows, you can reach for your heels, but always listen to your body and stay within your comfort zone.

What does the Cactus Arms position in the chest opener help with?

The Cactus Arms position in the chest opener helps to expand the chest and shoulders, encouraging better posture and deepening the chest opening. It also allows for dynamic movement to further enhance flexibility in the upper body.

What is the significance of the Child's Pose after backbends?

Child's Pose after backbends provides a gentle counterpose that allows the body to relax and reset. It helps release tension in the back, shoulders, and neck, offering a restorative moment after intense spinal extension.

How can you modify the Bridge Pose if you don't have enough flexibility?

If you don't have enough flexibility for a full Bridge Pose, you can keep your hands on the floor for support and focus on gently lifting the hips. If you have more flexibility, you can try reaching for your heels and further lifting your hips while pushing through your feet.

What should you do if the knee discomfort arises during the class?

If you feel knee discomfort during any posture, consider placing a cushion or a folded blanket under the knee for added support, particularly during kneeling postures or while performing backbends.

Why is it important to observe the breath and emotions during meditation?

Observing the breath and emotions during meditation helps cultivate mindfulness, allowing you to become more aware of your inner state without judgment. It fosters acceptance and self-awareness, which are essential components of yoga and personal growth.