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 STEHENDE VORBEUGE I myyogaflows

Standing Forward Bend I Uttanasana

Alignment

I Bend the upper body out of the hips forward
I Bring your arms down towards the floor
I Relax neck & shoulders, hold lower back straight
I Lower the upper body towards the legs
I Hold this forward bend for 10 deep breaths

Effect

I Relieves spine & neck
I Stretches calves, thighs and hips
I Regulates blood pressure
I Stimulates the brain blood circulation
I Relieves abdominal and back pain
I Helps with negative moods
I Calms the mind

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

Eagle I Garudasana

Alignment

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

Effects

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

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

<<Prev Next>>

Slow Down Flow

Poses against inner restlessness

Cat Pose I Majariasana

Alignment

Effect

Standing Forward Bend I Uttanasana

Alignment

Effect

Warrior III I Virabhadrasana III

Alignment

Effects

Tree Pose I Vrksasana

Alignment

Effects

Eagle I Garudasana

Alignment

Effects

Seated Forward Bend I Pashchimottanasana

Alignment

Effects