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

Triangle Pose I Trikonasana

Alignment

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

Effects

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

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

Cow Face I Gomukhasana

Alignment

I  Cross legs, one knee right on top of the other
I Lower the buttocks between your legs
I  Tailbone sinks down
I  One arm angled from above behind he body
I  Other arm behind the body from below
I  Fingers or hands interlock
I  Keep back straight, shoulders open
I  Head gently press against the arm
I Hold this position with deep breathing for 1min
Tips:
I Sit on an block
I Use a strap to hold the hands behind your back

Effect

I Hips, legs and knees become flexible
I Stretches and opens your shoulders
I Opens your chest
I Stretches the entire Spine

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

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Smooth Hip Flow

Poses reseases hip blockades

Warrior II I Virabhadrasana II

Alignment

Effect

Peaceful Warrior I Shanti Virabhadrasana

Alignment

Effects

Triangle Pose I Trikonasana

Alignment

Effects

Half Moon Pose I Ardha Chandrasana

Alignment

Effects

Cow Face I Gomukhasana

Alignment

Effect

Butterfly I Bhadrasana

Alignment

Effect