Immun Kick Flow

Asanas against cold

Yoga Asana I STEHENDE VORBEUGE I myyogaflows
01 Standing Forward Bend I Uttanasana
Yoga Asana I DREIECK I myyogaflows
02 Triangle Pose I Trikonasana
Yoga Asana I SITZENDE VORBEUGE I myyogaflows
03 Seated Forward Bend I Pashchimottanasana
Yoga Asana I SCHMETTERLING I myyogaflows
04 Butterfly I Bhadrasana
Yoga Asana I KOBRA I myyogaflows
05 Cobra Pose I Bhujangasana
Yoga Asana I SCHULTERBRÜCKE I myyogaflows
06 Bridge Pose I Setu Bandha Sarvangasana
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 DREIECK I myyogaflows

Triangle Pose I Trikonasana

Alignment

I  Align heels of both feet in a single step in one line
I  Front foot points straight forward, back foot is screwed in 45°
I  Stretch both legs
I  Spread weight on both legs
I  Press the outer edge of the back foot into the ground
I  Bring the upper body forward over the front leg
I  Lower the front arm, place the hand in front of shinbone
I  Straighten upper arm straight up
I  Shoulders stay relaxed
I  Both arms form a vertical line
I  Look up (if it is fine for your neck)
I  Hold for 8-10 deep breaths

Effects

I  Strengthens the leg muscles and ankles
I  Strengthens the back
I  Relieves tension in chest, shoulders, pelvis
I  Increases the volume of breathing
I  Increases flexibility of the hip joints
I  Stretches hip muscles, thighs and calves
I  Tightens the thigh muscles
I  Earthed feeling, thus mental relaxation

Yoga Asana I SITZENDE VORBEUGE I myyogaflows

Seated Forward Bend I Pashchimottanasana

Alignment

I  Sit downright with straight legs, tense legs with heels on
I  Stretch the arms up, pull the spine long
I  Bend the hip forward
I  Raise the pelvis and keep the back straight
I  Hands grab calves or foot outer edges
I  Lay down the upper body on the thighs and relax the neck
I  Sink deeper into this position by breathing deeply for 1-2min

Effects

I  stretch the entire body back
I  Strengthens the abdominal organs
I  Very good for the immune system
I  Activates the metabolism
I  Regulates digestion
I  Massage for the heart
I  Calming and revitalizing effect

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 KOBRA I myyogaflows

Cobra Pose I Bhujangasana

Alignment

I  Come into prone position and place your hands below shoulders
I  Press the instep of your feet into the ground
I  Stretched legs, hips and pubic bone in the ground
I  Pull the spine long and lift the sternum
I  Keep elbows close to body, look straight ahead, long neck
I  Hold it for 20-30sec

Effect

I  Widens rib cage and stretches the shoulder
I  Strengthens the back muscles and legs
I  Strengthens the spine, especially the thoracic vertebrae
I  Relieves tension in the upper back
I  Revitalizing for body and mind

Yoga Asana I SCHULTERBRÜCKE I myyogaflows

Bridge Pose I Setu Bandha Sarvangasana

Alignment

I Supine position, place feet behind the buttocks
I Open the knee maximally hip-wide
I Lift the pelvis and push upwards
I Bring the shoulder blades together
I Press your arms and feet firmly to the ground
I  Hold this position for 20-30sec

Effects

I Intensively stretches the entire body front
I Strengthens the spine, buttocks and thighs
I Opens the lungs and heart
I stimulates the heart muscles
I Improves blood circulation
I Supports digestion
I Soothes the mind and nerves
I Gives refreshing energy
I Good against stress and sadness