Already 2000 years ago people used yoga to bring the body and mind into harmony – and today it is no different. Our exercises should make it easier for you to imitate this ancient meditation technique . Click through and relax with characters like “Cat”, “Tree”, “Lotussitzt” and Co.
Table of Contents
The tree
Instructions:
1. Stand with both feet firmly on the floor. Keep your spine straight. look ahead.
2. Put your hands on your hips. Take a deep breath. Stretch outward.
3. Slowly raise right leg and press flat on inner left thigh.
4. Now put your hands together in front of your chest. Then slowly stretch up and hold it above your head. Breathe calmly.
Objective : “The Tree” should strengthen your balance and at the same time promote your concentration.
The Downward Dog
Instructions:
1. Position yourself on all fours.
2. Slowly push your hands in front of your shoulders and straighten your legs.
3. Keep your back straight and stay in this position.
Goal: Strengthen your arms and legs.
The Grasshopper
Instructions:
1. Lie flat on the yoga mat. Arms are next to the body.
2. Slowly raise your torso and arms up. Take a deep breath.
3. Then stretch your legs up and hold the position.
Goal: This figure is designed to help you stretch your thighs and chest and strengthen your back.
The Dead Pose
Instructions:
1. Lie on your back on the floor. Optionally, place your feet on a pillow.
2. Relax your arms by your side, palms up.
3. Spread your feet hip-width apart.
4. Breathe in and out. Don’t move and hold the position.
Objective: This character will help you relieve stress and calm down.
Der Lotussitz
Instructions:
1. Sit cross-legged. First the right leg, then the left leg.
2. Now slowly place your right foot on your left thigh. Take a short break and then place your left foot on your right thigh.
3. Now place your hands on your thighs and breathe deeply in and out.
Goal: The lotus position helps you to stretch your knees and strengthen your spine.
The cat
Instructions:
1. Stand on all fours with your hands shoulder-width apart.
2. Straighten your arms and push your shoulders back.
3. Keep your head straight ahead.
4. Now pull your navel towards your spine and arch your back.
Goal: With this figure you strengthen your entire upper body and at the same time stimulate your blood circulation.
The cobra
Instructions:
1. Lie flat on the floor with your stomach. Make sure your legs are hip-width apart.
2. Keep your elbows close to your body and your hands flat on the floor.
3. Lift your upper body and keep your lower body engaged. Looks ahead.
Goal: The cobra position strengthens your back and at the same time provides relaxation.
The Shoulder Bridge
Instructions:
1. Lie flat on your back and bend your legs hip-width apart.
2. Now raise the pelvis. Your arms remain flat on the floor.
3. Tighten the whole body. Look up and stay in position.
Goal: With this figure you strengthen your back, neck and stomach.
The warrior 2
Instructions:
1. Stand up straight. Keep your arms close to your body.
2. Now move the right leg back and bend the left leg slightly.
3. Your weight is on your left foot. Extend your arms in both directions, palms facing the floor. Tighten your stomach.
Goal: The goal of this exercise is to strengthen your pelvis and legs.
The heel seat
Instructions:
1. Sit on your shins and on your feet. Open your legs a little. Keep your back straight.
2. Puts your hands in front of your chest and spreads your fingers. Keep your head down, close your eyes and calm down.
Goal: This figure is intended to provide meditative relaxation and strengthen your pelvis.
