Cat Pose I Majariasana

Alignment

I Come to the quadruped stand, on your hands and knees
I Align hip joints over nee joints, shoulder joints over the wrists
I Exhale, round the spine
I Press up from the shoulders, push the tailbone downwards
I Pull belly button inwards
I Look down
I 8 deep breaths

Effect

I Mobilizes the spine in its length
I Stretch for the back, shoulders, neck and cervical vertebrae
I Strengthens back and abdominal muscles
I Relieves pain in the upper spine
I Stimulates digestion and circulation
I Grounding and relaxing
I Good against stress
I Reduces tiredness

Yoga Asana I HERABSCHAUENDER HUND I myyogaflows

Downward-Facing Dog I Adho Mukha Svanasana

Alignment

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

Effect

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

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 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

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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Refresh Energy Flow

Poses against tiredness

Cat Pose I Majariasana

Alignment

Effect

Downward-Facing Dog I Adho Mukha Svanasana

Alignment

Effect

Warrior I I Virabhadrasana I

Aligment

Effect

Warrior II I Virabhadrasana II

Alignment

Effect

Seated Forward Bend I Pashchimottanasana

Alignment

Effects

Cobra Pose I Bhujangasana

Alignment

Effect