Free Head Flow

Asanas against headaches and migraines

Yoga Asana I KATZE I myyogaflows
01 Cat Pose I Majariasana
Yoga Asana I STEHENDE VORBEUGE I myyogaflows
02 Standing Forward Bend I Uttanasana
Yoga Asana I HERABSCHAUENDER HUND I myyogaflows
03 Downward-Facing Dog I Adho Mukha Svanasana
Yoga Asana I SCHMETTERLING I myyogaflows
04 Butterfly I Bhadrasana
Yoga Asana I KIND I myyogaflows
05 Child Pose | Balasana
Yoga Asana I KATZE I myyogaflows

Cat Pose I Majariasana

Alignment

I  Come to the quadruped stand, on your hands and knees
I  Align hip joints over nee joints, shoulder joints over the wrists
I  Exhale, round the spine
I  Press up from the shoulders, push the tailbone downwards
I  Pull belly button inwards
I  Look down
I  8 deep breaths

Effect

I  Mobilizes the spine in its length
I  Stretch for the back, shoulders, neck and cervical vertebrae
I  Strengthens back and abdominal muscles
I  Relieves pain in the upper spine
I  Stimulates digestion and circulation
I  Grounding and relaxing
I  Good against stress
I  Reduces tiredness

Yoga Asana I STEHENDE VORBEUGE I myyogaflows

Standing Forward Bend I Uttanasana

Alignment

I  Bend the upper body out of the hips forward
I  Bring your arms down towards the floor
I  Relax neck & shoulders, hold lower back straight
I  Lower the upper body towards the legs
I  Hold this forward bend for 10 deep breaths

Effect

I  Relieves spine & neck
I  Stretches calves, thighs and hips
I  Regulates blood pressure
I  Stimulates the brain blood circulation
I  Relieves abdominal and back pain
I  Helps with negative moods
I  Calms the mind

Yoga Asana I HERABSCHAUENDER HUND I myyogaflows

Downward-Facing Dog I Adho Mukha Svanasana

Alignment

I  Feed hip-width & hands shoulder-width set up
I  Spread your hands, press your fingers into the ground
I  Activate your arms, straighten your back
I  Push your bottom upwards, tailbone highest point
I  Heels sink towards the ground
I  Slowly straighten your legs
I  Ears between upper arms on one level
I  Relax your neck, shoulders away from the ears
I  Weight evenly on hands and feet
I  Hold this position for 5-8 breaths

Effect

I  Strengthens legs, arms, wrists and ankles
I  Stretches your back, opens the shoulder blades
I  Helps a lot with back pain
I  Relieves tensions and headaches
I  Stimulates the nervous system
I  Improves blood circulation
I  Provides the body with fresh energy

Yoga Asana I SCHMETTERLING I myyogaflows

Butterfly I Bhadrasana

Alignment

I  Bring feet soles together with bent knees towards the pelvis
I  Knees point outward and sink towards the ground
I  Knees, thighs and groins stay relaxed
I  Keep the back and the pelvis straight
I  Breathe calmly, evenly and deeply in and out
I  Hold it for 1-2min

Effect

I  Opens the hips, relaxes the abdomen
I  Stretches inner thighs
I  Helps women with menstrual problems
I  Stimulates all organs in the abdominal area
I  Stimulates blood circulation
I  Helps against fatigue, high blood pressure, stress and bad mood

Yoga Asana I KIND I myyogaflows

Child Pose | Balasana

Alignment

I  Come in the heel seat
I  Big toes are touching
I  Knees apart in hip width
I  Bend upper body forward, belly on the thighs
I  Bring down your forehead on the floor
I  Arms at the sides of the body on the floor
I  Shoulder sink down, shoulder blades relax
I  Bring tailbone down towards heels
I  Breathe here deeply for 30 sec – 1 min

Effects

I  Stretches & relaxes the spine including the neck
I  Relaxes shoulders, shoulder blades and chest area
I  Gently stretches the spine, thighs and ankles
I  Loosens the lower abdomen during menstrual cramps
I  Soothes the stomach and digestive organs
I  Lowers the blood pressure
I  Good calming position
I Reduces tiredness, dizziness and headaches