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
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
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 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
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
I Ground one leg and keep the leg muscles active
I Lift the other leg straight up and bend the upper body forwards
I Align body horizontally to the ground
I Activate the muscles of the upper leg
I Hold the arms next to your body, push the shoulders and tailbone backwards
I Look down, neck long, lengthen your spine
I Hold this for 10 breaths
I Strengthens the leg muscles
I Strengthens the core muscles
I Stretches the chest and shoulder muscles
I Focus on your balance
I Sense of balance
I Find a firm stand in the leg and load the entire foot
I Spine is straight, looking forward focused
I Raise the other leg, lower the sole on the ankle, on the calf or on the inside of the thigh (never on the knee!)
I Firmly press the sole of the foot into the leg
I Leg muscles and abdominal muscles are active
I Bring hands in front of chest or stretch arms sideways
I Shoulders stay relaxed
I Strengthens entire leg muscles and ankles
I Strengthens the shoulders and back muscles
I Opens the hips
I Increases balance and sense of stability
I Good for relaxation
I Supports focus and concentration
I opens the ribcage and supports free and even breathing
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