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

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

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

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

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Yogaflows

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