Slow Down Flow

Asanas against inner restlessness

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 KRIEGER III I myyogaflows
03 Warrior III I Virabhadrasana III
Yoga Asana I BAUM I myyogaflows
04 Tree Pose I Vrksasana
Yoga Asana I ADLER I myyogaflows
05 Eagle I Garudasana
Yoga Asana I SITZENDE VORBEUGE I myyogaflows
06 Seated Forward Bend I Pashchimottanasana
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 KRIEGER III I myyogaflows

Warrior III I Virabhadrasana III

Alignment

I  Ground one leg and keep the leg muscles active
I  Lift the other leg straight up and bend the upper body forwards
I  Align body horizontally to the ground
I  Activate the muscles of the upper leg
I  Hold the arms next to your body, push the shoulders and tailbone backwards
I  Look down, neck long, lengthen your spine
I  Hold this for 10 breaths

Effects

I  Strengthens the leg muscles
I  Strengthens the core muscles
I  Stretches the chest and shoulder muscles
I  Focus on your balance
I  Sense of balance

Yoga Asana I BAUM I myyogaflows

Tree Pose I Vrksasana

Alignment

I  Find a firm stand in the leg and load the entire foot
I  Spine is straight, looking forward focused
I  Raise the other leg, lower the sole on the ankle, on the calf or on the inside of the thigh (never on the knee!)
I  Firmly press the sole of the foot into the leg
I  Leg muscles and abdominal muscles are active
I  Bring hands in front of chest or stretch arms sideways
I  Shoulders stay relaxed

Effects

I  Strengthens entire leg muscles and ankles
I  Strengthens the shoulders and back muscles
I  Opens the hips
I  Increases balance and sense of stability
I  Good for relaxation
I  Supports focus and concentration
I  opens the ribcage and supports free and even breathing

 

Yoga Asana I ADLER I myyogaflows

Eagle I Garudasana

Alignment

I  Find a stable stand in the leg and load the whole foot
I  Slightly bend the leg and “wrap” the other leg
I  Lay thighs on the support leg, bring knee to a height
I  bring shin behind the calf of the supporting leg
I  Place one arm in the elbow bend of the other
I  Wrap your arms around each other with palms together
I  hands slide away from the face, elbows lift
I  Lower the tailbone, keep length in the spine
I  8-10 deep breaths

Effects

I  Strengthens and stretches the muscles of the feet, legs
I  Shoulder stretch, open the shoulder girdle
I  Increases flexibility in the arms and legs
I  Supports balance
I  Great againt cellulite

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