Table of Contents
quadruped stand
Start on all fours.
Cat
Round your back as you exhale, stretching your shoulder blades as far as possible.
Cow
As you inhale, hollow your back, pushing your shoulder blades toward your spine.
Child Pose
Slide backwards into the heel seat. Rest your forehead. Breathe deeply and evenly.
back stretching
From the heel seat, move your hands slightly forward. Raise your buttocks slightly and push your shoulders down towards the mat.
Lateral back stretch
Walk your hands along the floor to the right. Rest your forehead and press both shoulders back down – the lateral back muscles are stretched.
Lateral back stretch
The same on the other side.
Beinheben
Lay on your stomach. Put your elbows under your shoulders. Pull your shoulders back and down actively. Raise the stretched leg very gently and slowly, hold it briefly, then switch sides.
Beinheben
repetitions per leg.
swivel seat
Get cross-legged. Place right hand on left knee, look back over left shoulder and place left hand on mat behind back . Straighten your spine, push your chest out. Take a deep breath, hold the tension for 10 breaths, then switch sides.
cross legged
10. Place both hands on the mat in front of your legs. Move your hands forward as far as you can while lowering your upper body
cross legged
Straighten your spine, push your chest out. Take a deep breath, hold the tension for 10 breaths, then switch sides.. Hang your head. Hold the tension for 10 breaths.
seesaw
Lay on your back. Grab both knees and pull towards your body. The head rests on the mat.
seesaw
Rock slightly to the right and left, giving a light massage to the spine and back.
