Camel Pose I Ustrasana

Alignment

I Knee position, lower leg on the floor, tiptoes stretched
I  Legs apart in hip width
I Pelvis is straight, upper body stretched
I Shoulders back, deep and relaxed
I Activate thigh and buttock muscles
I  Hands on the back of the hips (pointing the fingertips downwards, elbows behind)
I  Slowly bring the hands on the heels
I  Pelvis remains in line with the knees
I 5-8 deep and even breaths in the lower back

Effects

I  Strengthens the back, spine, hips and thighs
I  Trains the deep, concentrated breath
I  Widens thorax, shoulders, heart and lungs
I Supports your circulation
I Good pelvic floor exercise

Yoga Asana I SITZENDE VORBEUGE I myyogaflows

Seated Forward Bend I Pashchimottanasana

Alignment

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

Effects

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

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

Pigeon Pose I Eka Pada Rajakapotasana

Alignment

I  Bend the front leg and drop it at an angle
I Bring the other leg stretched to the back
I Turn your foot clamp to the ground
I Both hips sink to the floor
I  Put your hands next to your hips
I  Raise the spine high
I  Bend forward with straight back
I arms and forehead relaxed forward on the floor
I Hold this posture for 1-2min

Effect

I Very intense hip opening, releases blockages
I Stretches thigh muscle as well as hip flexors
I Great massages for all the abdominal organs
I Calming and devotional effect a
I Helps to reduce stress and tension

Cobra Pose I Bhujangasana

Alignment

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

Effect

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

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Yogaflows

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