Chair Pose I Utkatasana

Alignment

I Bend your legs from a standing position
I Hold ankles together, shift the weight on the heels
I Pelvis slightly backwards (as if sitting on a chair)
I Lower the tailbone, keep your back straight
I Press your knees gently together, hold at a hight
I Activate abdominal and core muscles
I Raise your arms and chest, open your shoulders
I Pull shoulder blades back and down
I Hold this position for 8-10 deep breaths

Effect

I Aligning pelvis and vertebrae
I Strengthens leg muscles, back and ankles
I Beneficial for knee and ankle problems
I Stretch the calves
I Opens the chest, relaxes the shoulders
I Gentle lifts the diaphragm, massages the heart
I Helps with sleeping problems

Warrior I I Virabhadrasana I

Aligment

I Lunge, one foot forward, the other foot 45° backwards
I Both heels on a line, activated legs
I Bend the front knee 90°, align knee over heel
I Align hips and shoulders forward
I Arms straight, palms inwards, shoulders wide & relaxed
I Hold this posture for 8-10 deeps breaths

Effect

I Stretch for shoulders, abdomen, groin, back muscles
I Strengthens the lungs, arms, shoulders, legs
I Makes the hips flexible
I Increases patience and strength
I Stimulation of the digestive organs
I Improve of attention and balance

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

Warrior III I Virabhadrasana III

Alignment

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

Effects

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

Tree Pose I Vrksasana

Alignment

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

Effects

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

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Ego Boost Flow

Poses for self-confidence

Chair Pose I Utkatasana

Alignment

Effect

Warrior I I Virabhadrasana I

Aligment

Effect

Warrior II I Virabhadrasana II

Alignment

Effect

Peaceful Warrior I Shanti Virabhadrasana

Alignment

Effects

Warrior III I Virabhadrasana III

Alignment

Effects

Tree Pose I Vrksasana

Alignment

Effects