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
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
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
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
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
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
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
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
I Come into prone position and place your hands below shoulders
I Press the instep of your feet into the ground
I Stretched legs, hips and pubic bone in the ground
I Pull the spine long and lift the sternum
I Keep elbows close to body, look straight ahead, long neck
I Hold it for 20-30sec
I Widens rib cage and stretches the shoulder
I Strengthens the back muscles and legs
I Strengthens the spine, especially the thoracic vertebrae
I Relieves tension in the upper back
I Revitalizing for body and mind
I Supine position, place feet behind the buttocks
I Open the knee maximally hip-wide
I Lift the pelvis and push upwards
I Bring the shoulder blades together
I Press your arms and feet firmly to the ground
I Hold this position for 20-30sec
I Intensively stretches the entire body front
I Strengthens the spine, buttocks and thighs
I Opens the lungs and heart
I stimulates the heart muscles
I Improves blood circulation
I Supports digestion
I Soothes the mind and nerves
I Gives refreshing energy
I Good against stress and sadness