Transcription – Conscious Breathing and Activation Routine
How exciting. Another routine with you here for the members of this community. I’m also very excited to add these pre-recorded routines, which you’ve loved so much and have asked for, so they can be more focused.
This routine is going to be short and very powerful, perfect for those days when we’re a little rushed, when we don’t have much time, but we don’t want to skip our practice. So please stay here. This is a 12 to 15 minute routine, but very, very powerful.
What I do ask of you is to try to maintain proper posture from beginning to end. Ready? We’re going to start in all fours. You’ll follow my voice, because we’ll include the variations we usually do, but each time with more awareness and more conscious movement.
Let’s begin. Please give yourself a massage to release the diaphragm. Always, always. We already know this, and we know that this massage is essential.
We’ll start in the all-fours position. Remember that your knees are aligned with your hips. Place your hands directly under your shoulders, as if you were in a modified plank, with your elbows slightly bent.
Bring your feet into flex. Remember that the pelvis does not tilt outward; it stays neutral. Spine aligned, gaze toward the center of your hands, elbows softly bent, and gently shift your weight slightly forward.
Inhale.
Exhale.
Inhale.
Exhale.
One last inhale.
Exhale, release all the air, and here we go.
Slow and gentle. Inhale, exhale through the mouth, inhale through the nose, exhale through the mouth. One last inhale. Exhale, release, and move into vacuum.
Inhale.
Exhale through the mouth.
Inhale through the nose.
Exhale through the mouth.
One last inhale. Exhale, return, and go into vacuum.
Inhale, and on the exhale lower the arms and come down in a controlled way. Remember, the support is on the forearms. Tuck the chin slightly. Very good. Inhale, exhale. Inhale, exhale, release all the air, and go into vacuum.
Continue softly. Inhale, exhale. Inhale, exhale. One last inhale. Exhale, return, and go into vacuum.
Inhale, exhale. Inhale, exhale. One last inhale. Exhale, release all the air, and go into vacuum.
Inhale, exhale, release. Inhale. Exhale, release. One last inhale. Exhale, release all the air, and go into vacuum.
Inhale, and on the exhale come up to a kneeling position. Rise into kneeling, arms by your sides. Squeeze the glutes, activate the quadriceps, heels reaching upward, feet in flex.
Inhale, exhale. One last inhale. Exhale, release, and go into vacuum.
Slow and gentle. Inhale, exhale. Inhale, exhale. One last inhale. Exhale, release, and without air, go into vacuum.
Inhale, exhale. Inhale, exhale. One last inhale. Exhale, release all your air, and when you’re ready, go into vacuum.
Inhale, exhale. Inhale, exhale. One last inhale. Exhale, return, and go into vacuum.
Inhale, and on the exhale rotate the arms. Inhale, exhale. One last inhale. Exhale, release, and without air, go into vacuum.
Inhale softly and slowly. Exhale through the mouth. Inhale, exhale. One last inhale. Exhale, release all your air, and without air, go into vacuum.
Inhale, exhale. Come on, we’re almost done. Inhale, exhale. One last inhale. Exhale, release, and go into a deep vacuum.
Inhale softly and slowly. Exhale through the mouth. Inhale through the nose. Exhale through the mouth. One last inhale. Exhale, release all the air, and go into vacuum.
Inhale, and on the exhale return to the all-fours position to complete the last four vacuums of today. Reset your posture. Inhale, exhale. One last inhale. Exhale, release. Let’s go—vacuum.
Inhale, exhale. Inhale, exhale. One last inhale. Exhale, release all the air. Let’s go—vacuum.
Inhale, exhale. Inhale, exhale. One last inhale. Exhale, release all the air, and go into vacuum.
Inhale, exhale, relax your feet, bring your pelvis back, extend your arms forward, and rest your forehead on the mat.
Take a moment to give thanks for this gift, for being here, for this connection, for this routine, and for feeling your body. Thank your organs, and every part of your body that functions in such a perfect way.
And thank yourself for choosing to be here, for continuing to strengthen, nourish, and live each day a more conscious, more fulfilled, and deeply connected life.
I hope you truly enjoyed this routine.
Please leave a comment and let me know how it felt, so I can keep recording exactly what you want to have here.
Sending you many hugs.
