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 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
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
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
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
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
I Hips, legs and knees become flexible
I Stretches and opens your shoulders
I Opens your chest
I Stretches the entire Spine
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
I Lay flat on my back
I Carefully bring both legs behind your head
I Stretch out your legs, bring toes on the floor
I Raise your back as straight as possible
I Stretch out arms on the mat and fold hands
I Give pressure to the arms, shoulder blades together
I Weight is carried by shoulders, neck remains free
I Important: Do not move your head in this position
I Hold this for 30sec – 1min
I Strengthens the back of the body esp. shoulders
I Activates the blood circulation
I Stimulates abdominal organs
I Relieves and relaxes the legs and organs
I Frees the respiratory tract
I Stimulates the hormone balance
I Gives new confidence and strength