Smooth Hip Flow

Asanas reseases hip blockades

Yoga Asana I KRIEGER II I myyogaflows
01 Warrior II I Virabhadrasana II
Yoga Asana I FRIEDLICHER KRIEGER I myyogaflows
02 Peaceful Warrior I Shanti Virabhadrasana
Yoga Asana I DREIECK I myyogaflows
03 Triangle Pose I Trikonasana
Yoga Asana I HALBMOND I myyogaflows
04 Half Moon Pose I Ardha Chandrasana
Yoga Asana I KUHGESICHT I myyogaflows
05 Cow Face I Gomukhasana
Yoga Asana I SCHMETTERLING I myyogaflows
06 Butterfly I Bhadrasana
Yoga Asana I KRIEGER II I myyogaflows

Warrior II I Virabhadrasana II

Alignment

I  Lunge, front foot straight and back foot rotated 45°
I  Both heels on a line
I  Bend the front knee 90°, position over the heel
I  Hips, upper body, shoulders aligned laterally
I  Open shoulder blades and chest
I  Arms straight/parallel the ground, look over the front arm
I  Hold this posture for 8-10 deep breaths

Effect

I  Strengthens shoulders, arms, legs, ankles
I  Opens the shoulders, chest, lungs
I  Stretches groins and thighs
I  Strengthens core muscles
I  Stimulates digestion
I  Increases body strength and physical condition
I  Good for balance and concentration
I  Positive effect on self-esteem

Yoga Asana I FRIEDLICHER KRIEGER I myyogaflows

Peaceful Warrior I Shanti Virabhadrasana

Alignment

I  Warrior II position
I  Bring the front arm up, until you feel a pleasant stretch in the side open side of your body
I  Back arm down along the back leg
I  Lengthen the sine and lower your hips, look up slightly
I  Hold this position for 8-10 breaths

Effects

I  Strengthens the leg muscles
I  Improves the flexibility in the spine
I  Stretches the side of the upper body
I  Opens heart and smoothens the hips

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 HALBMOND I myyogaflows

Half Moon Pose I Ardha Chandrasana

Alignment

I  Find a firm stand in the leg
I  Bring the weight on the front foot
I  Front foot pointing straight forward
I  Bring one hand on the floor/block in front your foot, other hand in your hip
I  Raise the back leg with flexed foot and stretch straight back
I  Open the hips wide and turn thigh outwards
I  Turn the upper body sideways
I  Relax and open shoulders
I  Bring the the upper arm vertically up, look up
I  Take 10 deep breaths in this position

Effects

I  Strengthens abdomen, back, thighs and ankles
I  Strengthens the lumbar vertebra, hip and sacrum
I  Opens shoulders and chest
I  Relieves sciatica
I  Increases balance and coordination
I  Gives a feeling of stability and stability
I  Good against stress and anxiety
I  Stimulates digestion

Yoga Asana I KUHGESICHT I myyogaflows

Cow Face I Gomukhasana

Alignment

I  Cross legs, one knee right on top of the other
I  Lower the buttocks between your legs
I  Tailbone sinks down
I  One arm angled from above behind he body
I  Other arm behind the body from below
I  Fingers or hands interlock
I  Keep back straight, shoulders open
I  Head gently press against the arm
I  Hold this position with deep breathing for 1min
Tips:
I  Sit on an block
I  Use a strap to hold the hands behind your back

Effect

I  Hips, legs and knees become flexible
I  Stretches and opens your shoulders
I  Opens your chest
I  Stretches the entire Spine

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