Locust Pose I Shalabhasana

Ausrichtung

I  Prone, close legs
I  Stretch your arms back next to the body
I Bring your head forward and feet backwards
I Arms, legs and buttocks muscles remain relaxed
I  Lift the arms and legs off the ground
I  Lift the sternum
I  Press pubic bone towards the ground
I  Hold neck in extension of the spine
I Breathe in this position for 20-30sec

Wirkung

I Strengthens the entire body back
I Strengthens and vitalizes the spine
I Good stretch for chest and shoulder muscles
I Massages the abdominal organs, digestion is supported
I Relieves lower back problems

Bow Pose I Dhanurasana

Alignment

I  Prone pose, arms next to the body
I  Bend knees, bring heels towards the buttocks
I  Hands grab the ankles
I Important: feet and legs remain at hip width
I  Push the heels in your hands, lift thighs
I  Raise chest, shoulder blades together
I  Shoulders and back muscles remain relaxed
I  Belly is tense and pressed to the floor
I  Look forward, long neck
I Hold this position for 20-30sec

Effects

I Opens the front of the body and the rib cage
I Improves free breathing
I Stretches front thighs and arms
I Strengthens abdominal muscles
I Stretches the back, shoulders and spine
I Stimulates digestion
I Increses body tension
I Calms the mind

Yoga Asana I SCHULTERBRÜCKE I myyogaflows

Bridge Pose I Setu Bandha Sarvangasana

Alignment

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

Effects

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

Plow Pose I Halasana

Alignment

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

Effect

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

Crocodile Pose I Jathara Parivartanasana

Alignment

I Supine, knees bent, feet set up
I Angled legs sink laterally towards the floor
I Extend both arms to the side
I Look in the opposite direction
I Both shoulders stay on the ground
I Hold this relaxing position for 1 min

Effect

I Despite the rotated spine a relaxation positions
I Very enjoyable after an intensive practice
I Good balance after back and forward bending
I Neutralizes the spine

Child Pose | Balasana

Alignment

I Come in the heel seat
I Big toes are touching
I Knees apart in hip width
I Bend upper body forward, belly on the thighs
I Bring down your forehead on the floor
I Arms at the sides of the body on the floor
I Shoulder sink down, shoulder blades relax
I Bring tailbone down towards heels
I Breathe here deeply for 30 sec – 1 min

Effects

I Stretches & relaxes the spine including the neck
I Relaxes shoulders, shoulder blades and chest area
I Gently stretches the spine, thighs and ankles
I Loosens the lower abdomen during menstrual cramps
I Soothes the stomach and digestive organs
I Lowers the blood pressure
I Good calming position
I Reduces tiredness, dizziness and headaches

<<Prev Next>>

Yogaflows

Ausrichtung

Wirkung

Alignment

Effects

Alignment

Effects

Alignment

Effect

Alignment

Effect

Alignment

Effects