Yogaflows

Yoga Asana I KATZE I myyogaflows
01 Cat Pose I Majariasana
Yoga Asana I STUHL I myyogaflows
02 Chair Pose I Utkatasana
Yoga Asana I STEHENDE VORBEUGE I myyogaflows
03 Standing Forward Bend I Uttanasana
Yoga Asana I HERABSCHAUENDER HUND I myyogaflows
04 Downward-Facing Dog I Adho Mukha Svanasana
Yoga Asana I KRIEGER I I myyogaflows
05 Warrior I I Virabhadrasana I
Yoga Asana I KRIEGER II I myyogaflows
06 Warrior II I Virabhadrasana II
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 STUHL I myyogaflows

Chair Pose I Utkatasana

Alignment

I  Bend your legs from a standing position
I  Hold ankles together, shift the weight on the heels
I  Pelvis slightly backwards (as if sitting on a chair)
I  Lower the tailbone, keep your back straight
I  Press your knees gently together, hold at a hight
I  Activate abdominal and core muscles
I  Raise your arms and chest, open your shoulders
I  Pull shoulder blades back and down
I  Hold this position for 8-10 deep breaths

Effect

I  Aligning pelvis and vertebrae
I  Strengthens leg muscles, back and ankles
I  Beneficial for knee and ankle problems
I  Stretch the calves
I  Opens the chest, relaxes the shoulders
I  Gentle lifts the diaphragm, massages the heart
I  Helps with sleeping problems

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 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