Pratica D: Acalma e relaxa

Summary

This video lesson focuses on promoting calmness and relaxation, ideal for moments of stress or anxiety. The instructor, despite being slightly unwell, guides viewers through a series of gentle yoga and breathing exercises. Starting with mindful breathing and movements to release stress in the shoulders and neck, the session progresses with stretches, twists, and forward bends. The practice also includes a unique humming breath (Bhramari Pranayama) for deep relaxation. The aim is to help participants center themselves, relax their bodies, and regain a sense of tranquility. The session concludes with a peaceful mantra for inner calm.

Takeaways

• 😀 The class focuses on relaxation and calming techniques for days when you feel anxious or stressed.
• 😀 The practice begins with seated meditation, where you focus on your breath and body awareness.
• 😀 Emphasis is placed on deep abdominal and chest breathing to activate relaxation and calm the nervous system.
• 😀 A unique breathing exercise involves sticking out your tongue and exhaling with an audible sound, releasing trapped emotions and stress.
• 😀 Gentle neck and shoulder stretches help release tension, particularly from areas where stress commonly accumulates.
• 😀 The session includes circular and lateral torso movements, promoting flexibility and mindfulness.
• 😀 A seated twist helps to enhance spinal mobility and foster mental clarity by twisting the torso gently.
• 😀 The practice incorporates forward bends and stretches, guiding participants to release tension from the legs and lower back.
• 😀 The use of pulse-like movements encourages deeper stretching without straining, focusing on the breath and body connection.
• 😀 A final relaxation sequence includes a calming breathing technique known as 'Bhramari' (bee breath), which involves humming to relieve tension in the throat and head.

Q & A

What is the main theme of the class?

The main theme of the class is calmness and relaxation, designed for days when you're feeling anxious or stressed and need a moment of calm.

How should you position yourself at the beginning of the practice?

You should sit comfortably with your legs crossed in a meditation posture. Place your right hand on your belly and your left hand on your chest. Keep your spine elongated and relax your shoulders while closing your eyes gently.

What is the focus of the breathing exercise at the start?

The breathing exercise focuses on deep abdominal and chest expansion. You inhale deeply, feeling the abdomen and chest rise, and exhale, allowing the chest and abdomen to contract while focusing on the breath.

What is the significance of the 'sticking out the tongue' exercise?

The 'sticking out the tongue' exercise is designed to release built-up stress and emotions, particularly in the throat, neck, and shoulders. It involves a forceful exhale while sticking out the tongue and making a sound to help release tension.

What are the benefits of the circular movements with the torso?

The circular movements with the torso are meant to help loosen the body, release tension in the spine, and increase flexibility and mobility in the upper body.

How should you perform the lateral stretch with your arm?

To perform the lateral stretch, you extend your left arm to the side and reach over with your right arm while maintaining an open chest. You should feel a stretch on the side of your body, with the left hip staying grounded.

What is the purpose of the seated twist during the practice?

The seated twist helps to stretch and open up the spine. It involves twisting the torso while keeping the breath steady and deep, aiding in spinal flexibility and releasing tension in the back.

What should you focus on during the forward bends in the practice?

During the forward bends, focus on maintaining a long spine, relaxing the arms, and gently moving into the stretch. The goal is to release tension from the back and improve flexibility without forcing the movement.

How should you modify the stretches if you are unable to fully reach the feet?

If you cannot fully reach the feet during the stretches, it’s okay to place your hands on your legs instead. The focus is on comfort and gradual stretching, without pushing too hard.

What is the purpose of the final 'bee breath' or bramari pranayama?

The final 'bee breath' (bramari pranayama) is designed to calm the mind and soothe the nervous system. It involves inhaling deeply and exhaling with a humming sound, mimicking the sound of a bee. This technique helps to release tension in the throat and promote relaxation.