30 Min Yoga to Release Trapped Emotions | Pelvis, Chest and Shoulder Opening Asanas
Author Name:Satvic Yoga
Youtube Channel Url:https://www.youtube.com/@satvicyoga
Youtube Video URL:https://www.youtube.com/watch?v=gIOdJ6ybYIM
Transcript:
(00:00) Namaste my dearest fellow satwik yogis a very very warm welcome to today's session we will practice ASAS for emotional release today so friends as per the yogic tradition there are three primary areas where we tend to store emotions when we don't process them they remain unresolved first is the pelvic and hip region second is the heart region the anahata region and third is our shoulders and neck so today we will practice ASAS for each of these areas we will begin with heart opening ASAS so in the heart we generally store
(00:43) emotions of hurt disappointment sadness loneliness pain so the first set of ASAS that we will do will help to resolve these emotions so please come onto your mat [Music] sit in a comfortable pose and elongate your spine and take a deep inhale and as you exhale bring your awareness to your body [Music]
(01:35) inhale as you exhale relax your [Music] shoulders relax [Music] we will chant om three times followed by The Shanti Mantra bring your hands in prayer oh [Music]
(02:35) [Laughter] [Music] oh oh [Music] oh Shanty Shanty Shanty gently open your
(03:25) eyes and we will come onto our bellies bring your hands onto the side in line with your chest and come onto your fingertips so we will do some bujang asan work with the inhale we will come up push away from our hands from our fingertips and with the exhale we will go down come on do this with me inhale come up look up exhale halale go down [Music] inhale
(04:10) [Music] exhale inhale exhale inhale exhale keep going [Music] last one very nice release and take a rest right hand comes over left hand and your forehead comes onto your hands you can move your legs from side to side behind you in Makar asan
(05:02) [Music] this is where you release old heart breaks old [Music] grief and just let it dissolve and melt away very nice release we'll take shab asan so for this we'll extend the arms in front just see first the chest will be raised
(05:48) slightly and we'll try and lift our legs also off the mat if this is too challenging you can keep your legs on the mat and then practice but if you want to challenge yourself you can raise the legs as well shabas and Locust pose and breathe over [Music] here one more breath and release go back into Makar Assan [Music] [Music] very
(06:37) nice now we'll take Sal bujangan so hands will come on the mat elbows on the mat the backs of the feet are on the mat and we'll open the chest very simple Asen and we'll just breathe [Music] here focus on on opening the Heart Center your [Music] anahata we teach more in detail about yogic
(07:21) Concepts such as the chakras the panchak kosas the eight limbs of Ashtanga Yoga in our yoga sadhana program you can find the link in the description very nice release and we will take dhur Assan so just see what I'm doing first here our knees will bend and we will grab our ankles if you have any back problems then you can skip this pose for everybody else we will lift the Torso and if you feel comfortable here you can try and lift the thighs also off the mat
(08:07) and just breathe here you're balancing on your pelvic [Music] bones for those of you who are thin like me double up your mat or put a cushion or a carpet under your mat couple of more breaths and release well done everyone we'll go into aduka Vasan so knees Open Mat distance apart hands extend in front forehead comes to mat and as you take this counter pose breathe very
(08:55) deeply feel your lungs expanding [Music] take this moment to release at least one pent up emotion of the [Music] heart Let It Go [Music] [Music]
(09:44) this process Where You observe an old emotion or thought and you look at it and then you let it go and you release it it's called chitt shudhi in yoga and it's very important for your spiritual growth very nice gently come up now we will move on to practicing ASAS for our pelvic region this is the place where we tend to store negative emotions towards our
(10:30) selves guilt shame self blame you know when we feel we are not good enough all of these negative emotions really impact our relationship with ourselves we begin to see ourselves in a poor light so let's work on the pelvic region to release these so come into a plank pose fasan and from here we will bring the right foot on the outside of the right hand so it's also slightly outside the mat and we will come onto the outer edge of the right foot the back knee comes onto the mat
(11:16) lizard pose and here we will try and open the right leg so you see what what a beautiful opening you getting of the pelvic region [Music] breathe allow the breath to open up these tight [Music] areas very nice tuck your back toes lift the knee off the mat and step back into Plank and we'll do the same thing on the other side so the left foot comes on the outside of the left hand This Time come on to the out
(12:00) Edge back knee comes onto the mat and we'll open the left [Music] leg breathe those of you who have the flexibility can go down on your elbows also but this is quite challenging [Music] tuck your back toes lift the knee step back into
(12:47) plank now from here I'll hop into malasan so this is the Hop I'll show you once again we are in malas we are in fasan from here we'll hop into malasan yogic squat from here we go into malasan we hook our elbows on the insides of the knees join our hands in prayer and elongate the spine take a few breaths you can um sit on blocks or cushions here if this is difficult for you it can be for many people but don't worry about it just modify the
(13:36) pose very nice release we'll take oishasan type B so I'll just show you first we'll grab our big toes with our piece fingers and then we'll open the legs you may not be able to straighten the knees that's okay no problem your weight is between your hips and your tailbone it's not on your tailbone so it's between your hips and your tailbone and you are extending the legs opening the pelvic region five [Music] breaths just remind yourself
(14:21) that you've always done your best sometimes those decisions may not have worked out but you've done your best and that's good enough you don't need to be perfect you're great the way you are very nice [Music] release from here place your hands behind you come onto your elbows and we'll take windshield wiper with the legs so the right knee comes onto the uh
(15:08) left heel and vice [Music] versa breathe [Music] come down on your back bring your feet together and make a diamond with your legs let the knees open up onto the side open the arms onto the side in Cactus so elbows are
(15:53) bent and just take a few deep breaths here and in this moment just accept one thing about yourself something you've been beating yourself up over or some anger towards yourself anything you were blaming yourself for in this moment just let it go friends it's all right [Music] breathe very nice place your hands below
(16:51) your knees and support your legs to close roll over to your right side and come up to seated now we will focus on our neck and shoulders this is the area where we tend to store a lot of stress lot of worry tension and even the burden of our responsibilities comes on our shoulders isn't it so you'll notice during the day just try and notice during the day today many times your shoulders are tight you know they are very close to your ears especially when you're working on your
(17:35) desk just just notice how this area becomes tight so we will consciously try and relax our neck and shoulders so come to a seated pose and place your right hand on your left ear and then just bend the head towards the right stretching out your uh left neck and as you do this just massage this area from top to bottom this is where the vagus nerve is running and it's responsible to activate your parasympathetic nervous system where you can
(18:18) rest so when you stimulate this nerve it's going to help you release worry and tension very nice take it to the other [Music] side great release and now we'll just move the body in a circle so we'll go towards the right and as we go towards the back we take support of our hands on our KNE knees then we go to Left come on front stretch the neck look
(19:07) up and then move to the right go back chin comes to chest the same thing all over again just enjoy this movement you can close your eyes if you like try and sink your breath with your movement [Music] very good reverse the circle [Music] [Music]
(20:05) [Music] very nice come back to Center we'll take Guk asan so the right knee comes on top of the left knee we'll take the right arm up thumb pointing outwards this is external rotation we internally rotate the left arm thumb pointing downwards take it back and we'll try and clasp both the hands together if this is not available no problem just take it till wherever it goes and you can also hold on to a strap
(20:50) here if you have one but try and point the top elbow towards the sky and see the opening in your shoulders and breathe over [Music] here very nice release now the right arm will come in front of you and the left hand will come on top of the right hand so the right arm goes under the left arm and we will try and bring bring both the hands together in front now here you'll notice that the shoulders move away from each other the
(21:35) shoulder blades are moving away from each other and here take a few breaths opening the shoulders ears are away from your [Music] shoulders all those things you worry about most of them don't even happen isn't it but it's the nature of the mind to worry and your yoga practice will allow your mind to drop these disturbances release Stick it to the other side left knee comes over the
(22:21) right knee this time the right arm goes up thumb pointing outwards left arm arm internally rotates we take it back bend the top arm and see if you can clasp both the hands together if not don't worry just take it till wherever it goes the intention is to stretch out your armpit your shoulder beauty of yoga is you're getting the benefit no matter at what stage of practice you are breathe [Music] release now left arm goes under the
(23:10) right hands come together in Eagle arms and again the shoulder blades move away from each other breathe very good release release the legs come into sukhasan or arasan in Ard sasan left heel comes close to the pelvis right heel in front of left heel place your right hand on the mat and extend the left arm over and above stretch it feel the stretch don't do it just for the sake of it feel the
(23:54) stretch [Music] very nice take it to the other side very good release we will end with some tapping this will be very beneficial for you so we will use the tips of our fingers begin with tapping your forehead very gently lightly on top of your eyebrows move on to the sides of your head gentle Taps huh not don't make it
(24:44) [Music] hard under your eyes [Music] on top of your head behind the ears [Music] neck po bone shoulders back and front
(25:32) [Music] both very good release and give yourself a big hug Wrap Your Arms Around yourself this will release lots of oxytocin in your body prepare you for your [Music] day relax um another practice that works beautifully for emotional release is chanting so if you would like to explore you can click here and practice with AA so keep exploring the channel
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