Hello and welcome to Face Yoga.
My name is Georgiana Patek and I am a yoga and meditation teacher on Insight Timer.
These audio recordings will bring you either one exercise each or a string of two to three exercises meant to be done together in a sequence.
Remember to listen to and do a warm-up exercise first.
You will have a few to choose from.
Your face yoga practice should last 10 to 15 minutes.
In our live sessions we normally use a warm-up,
Five to six exercises depending on length,
As well as a cool-down exercise.
At all times,
If the practice becomes too intense,
Feel free to stop or take a break.
A relaxing mini-break could always be closing your eyes and breathing deeply through the nose two to four times,
Back supported,
Shoulders back and down.
The exercises in this particular audio recording will help release tension,
Reduce stress,
Eliminate puffiness from the face,
Improve the blood and the lymphatic flow,
As well as give your skin a healthy glow.
Gravity,
When we sleep,
Water cannot move from a high to a low point.
Hormonal fluctuations during the premenstrual period,
Consumption of processed foods with a high salt content,
Alcoholic beverages,
They all lead to liquid retention,
Which builds up into our face to a certain extent.
So,
Waking up with a face all puffed up is not unusual.
These few exercises will reduce puffiness in the face by rapidly increasing the blood flow and the lymphatic flow.
The lymphatic flow,
The lymphatic system actually,
Is a network of delicate tubes throughout the body.
It drains fluid called lymph that has leaked from the blood vessels into the tissues and empties it back into the bloodstream via the lymph nodes.
One of the main roles of the lymphatic system is managing the fluid levels in the body.
Alright,
Ready?
Shoulders back and down,
Take a deep breath in through the nose.
Exhale through the mouth,
Making a shh sound until there's no air left.
Hold it for about 5 seconds.
Teeth are slightly parted.
Pucker your lips,
Wrinkling them as much as possible,
Pushing them forward as if you're trying to get them past your nose.
Also,
Squeeze your eyes tightly shut.
I'm going to do this with you right now.
Shh.
Beautiful.
Next,
Inhale again deeply,
But But this time,
Make a PA sound whilst opening the mouth and eyes as wide as possible.
See if you can hold here for 2-4 breaths or 5-10 seconds.
I'll do it with you.
PA After that,
Relax the face,
Close your eyes and breathe deeply 2-4 times through your nose.
You should repeat this sequence 3-4 times.
Think of expanding the face outwards rather than up or down.
Also if you notice that your frontalis muscles are trying to chime in,
In other words,
Your eyebrows are lifting or horizontal lines are formed on the forehead,
Secure them by placing your pinkies above your eyebrows as well as intertwining fingers and resting them on top of the forehead and head.
You don't want to create extra lines on the forehead.
A slight warmth in the face will tell you that you've engaged your facial muscles successfully.
That's all for now.
Thank you for listening to this recording.
Let me know what you think in comments or follow me to message me directly.
There's also the group GR.
FET that you can join for more ease of communication.
Wishing you well.
Bye for now.
