Good Mood Flow

Asanas against depression

Yoga Asana I KRIEGER I I myyogaflows
01 Warrior I I Virabhadrasana I
Yoga Asana I KRIEGER II I myyogaflows
02 Warrior II I Virabhadrasana II
Yoga Asana I FRIEDLICHER KRIEGER I myyogaflows
03 Peaceful Warrior I Shanti Virabhadrasana
Yoga Asana I HALBMOND I myyogaflows
04 Half Moon Pose I Ardha Chandrasana
Yoga Asana I KAMEL I myyogaflows
05 Camel Pose I Ustrasana
Yoga Asana I SCHMETTERLING I myyogaflows
06 Butterfly I Bhadrasana
Yoga Asana I KRIEGER I I myyogaflows

Warrior I I Virabhadrasana I

Aligment

I  Lunge, one foot forward, the other foot 45° backwards
I  Both heels on a line, activated legs
I  Bend the front knee 90°, align knee over heel
I  Align hips and shoulders forward
I  Arms straight, palms inwards, shoulders wide & relaxed
I  Hold this posture for 8-10 deeps breaths

Effect

I  Stretch for shoulders, abdomen, groin, back muscles
I  Strengthens the lungs, arms, shoulders, legs
I  Makes the hips flexible
I  Increases patience and strength
I  Stimulation of the digestive organs
I  Improve of attention and balance

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 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 KAMEL I myyogaflows

Camel Pose I Ustrasana

Alignment

I  Knee position, lower leg on the floor, tiptoes stretched
I  Legs apart in hip width
I  Pelvis is straight, upper body stretched
I  Shoulders back, deep and relaxed
I  Activate thigh and buttock muscles
I  Hands on the back of the hips (pointing the fingertips downwards, elbows behind)
I  Slowly bring the hands on the heels
I  Pelvis remains in line with the knees
I  5-8 deep and even breaths in the lower back

Effects

I  Strengthens the back, spine, hips and thighs
I  Trains the deep, concentrated breath
I  Widens thorax, shoulders, heart and lungs
I  Supports your circulation
I  Good pelvic floor exercise

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