Table of Contents
Swivel Seat – Makes the spine flexible
Sit on your heels, then place your left foot next to your right thigh. Raise your left arm far up to stretch your spine nicely, then place it behind your back to the left – as close as possible to your buttocks. Twist your torso to the left. Hold for about 30 seconds while breathing deeply in and out. Repeat on the other side.
Attention:
- Both sit bones should remain on the ground
- Shoulders remain in a horizontal line, rotation comes from the core, not the shoulders
Cobra – Strengthens the deep back muscles
Lie flat on your stomach, press your palms into the floor under your shoulders, rest your forehead. Tighten your bottom, lengthen your neck and raise your head slightly. Pull shoulder blades back and down. Then raise your upper body without putting pressure on your hands. Hold for 30 to 60 seconds.
Attention:
- The hip bones must touch the ground
- Stomach Ulcers or Hernia? Then skip this exercise in any case
Seated Forward Bend – Calms, stretches the spine
Back straight, legs stretched out, toes pointing toward stomach. Raise your arms above your head while breathing in and bend them forward while breathing out. Grasp your feet, ankles, or calves with your hands. Inhale and pull forward slightly by bending your elbows slightly outwards. Exhale deeper into the forward bend. Hold up to 5 minutes.
Attention:
- Keeping your back straight is more important than resting your torso on your legs
- Do not pull into position with force
Exercise for a healthy back
Shoulder Bridge – Relaxes and strengthens the back
Lie on your back with your feet hip-width apart, close to your bottom, and press your heels and palms into the floor. Engage abs, lift hips, place hands on upper back. Bring your feet further forward. Shoulders and neck stay on the ground. Hold for 10 to 60 seconds.
Attention:
- Not suitable for diabetics, pregnant women or people with glaucoma
- Be sure to keep your head straight and press your neck into the ground
Triangle – flexibility for trunk and back
Place your legs about 1 meter apart, stretch out your arms horizontally, palms face down. Rotate left thigh, left knee and left foot outwards about 90 degrees, turn right foot inward about 15 degrees. Push your upper body to the left as far as possible. Slide left hand toward left foot. The right arm points towards the sky, the gaze follows. hold for 30 seconds. Repeat on the other side.
Attention:
- Keep the heel of the front foot in line with the middle of the other for more stability
- Look straight ahead/down for neck problems
Arch – Corrects misalignments of the spine
Lie on your stomach with your forehead touching the mat. The hands grip the ankles from the outside, the knees are allowed to spread a little. Inhale, raise your chest and legs as high off the floor as possible. Hold the position for 3 to 5 breaths, repeat 3 times.
Attention:
- Not suitable for pregnant women
- Do not exert too much tension to avoid injuring the shoulder joint
Yoga makes you happy
Kerstin Linnartz (be-better.eu) on physical strength, more courage and mental serenity
vital: What can yoga do?
Kerstin Linnartz: We’re getting fitter. And through meditation, which is part of holistic yoga, one is less susceptible to stress and makes better decisions. Through physical strength and mental serenity, we also have a completely different effect on our fellow human beings. Look at “real” yogis: They are surrounded by this glow that comes from within.
What is often underestimated?
Only when the exercises become a matter of course do you get down to business. This is the point where many don’t go any further. My teacher in India used to say, “Yoga is not for cowards and wimps.”
It takes courage to face up – yourself.
As a moderator, you are always on the go. Stress is inevitable.
However, I can deal with it better than before. But you have to keep at it. In busy phases in which my own practice is neglected, stress has a chance again.
However, I can deal with it better than before. But you have to keep at it. In busy phases in which my own practice is neglected, stress has a chance again.
What is your advice for beginners?
Dare! The “real” yoga starts where the body ends. Feelings of happiness are possible that no intoxication can match. “Yoga” means “to connect”. At some point, the overused phrase “connect body, mind and soul” will no longer be an empty slogan for you. Then you will feel exactly what is meant. Not just on a straight back.
Dare! The “real” yoga starts where the body ends. Feelings of happiness are possible that no intoxication can match. “Yoga” means “to connect”. At some point, the overused phrase “connect body, mind and soul” will no longer be an empty slogan for you. Then you will feel exactly what is meant. Not just on a straight back.
