ARDHA CHANDRASANA PADA HASTASANA
Stretches the lateral muscles and loosens the hips. Stretches the shoulders and arm muscles. Be careful if you injure your spine and lumbar region.
Stand upright, back straight. As you breathe in, raise your arms up behind your ears. Tension in your arms. As you breathe out, bend your upper body to the left. As you breathe in, straighten up again. Then bend your torso to the right or backwards in the same way. Tighten your glute muscles to relieve the strain on your back. Then relax.
BHEKASANA YOGA (The Frog)
Improves knee flexibility. Knee ligaments become stronger and more elastic. Pain in the knee joints can be reduced. The position strengthens the ankles and can help against pain in the heels (heel spurs).
Lie on your stomach. After exhaling, bend your legs and try to press your heels towards your thighs. Place your hands on the toes of the corresponding foot. With light pressure, bend your instep and fingers downwards. After exhaling, lift your head and upper body off the floor, raise your head and look up. Increase the pressure on your thighs slightly. Hold the position for about 15 seconds with normal breathing. After exhaling, relax your hands and feet and return to the starting position.
BHUJANGASANA YOGA (The Cobra)
Strengthens the back, elbows, spine and shoulders become flexible
Lie on your stomach, hands next to your shoulders. Breathe in and raise your shoulders and head as high as possible. Legs are tense and closed. Stay in this position for a few breaths. Slowly lie down and breathe out. Then relax.
CATURANGA DADASANA YOGA (plank)
Strengthening of strength and endurance. The arms, neck muscles and the muscles of the shoulder girdle are strengthened.
From a prone position, place your hands next to your shoulders. Push your body upwards, as if you were doing push-ups. The body and pelvic floor are tense and the head is an extension of the spine. To train your muscles, you can enter and exit the position in time with your breathing. By remaining in the position, you can build strength and endurance. Then, lying on your back, feel how your body has changed.
DHANURASANA YOGA (The Bow)
Dhanurasana Loosens and strengthens arms, legs and back. Stimulates the liver, kidneys and pancreas. Be careful if you have heart disease or an overactive thyroid.
Lie on your stomach. Pull your legs up and try to bring your heels closer to your buttocks. Grab your ankles, the right ankle with your right hand, the left ankle with your left hand. As you breathe in, press your heels against your hands and bend your back backwards. Then breathe out and relax on your stomach.
DANDAYAMA-DHANURASANA YOGA (standing bow)
Loosens and strengthens arms, legs and hips. Stimulates the internal organs and promotes the sense of balance.
Stand upright. Concentrate on a fixed point about 2m in front of you. Bend your right leg behind you and grasp the instep with your right hand. Stretch your left arm upwards. As you breathe out, bend your upper body forwards and point your left arm forwards. The standing leg remains tense. Move your right leg into the arch as far as possible. Hold for a few breaths. Then change sides and relax.
DHANURASANA YOGA (The Bow)
Loosens and strengthens arms, legs and back. Stimulates the liver, kidneys and pancreas. Be careful if you have heart disease or an overactive thyroid.
Lie on your stomach. Pull your legs up and try to bring your heels closer to your buttocks. Grab your ankles, the right ankle with your right hand, the left ankle with your left hand. As you breathe in, press your heels against your hands and bend your back backwards. Then breathe out and relax on your stomach.
GARURASANA YOGA (eagle pose)
Flexibility and strength are promoted. Tensions in the neck and shoulders can be relieved.
JANUSHIRASANA YOGA (head on knee)
Loosens the knees, hips and back. Stimulates the pelvic area.
Sit on the floor with your legs apart. Bend your right leg and place your foot on your left thigh. Inhale and raise your arms. Exhale and bend your left leg without straining. With some practice you will be able to bring your head to your knee. Stay in the position for a few breaths and return to the starting position inhale. Then do the exercise in the other direction. Then relax.
KONASANA YOGA (triangle)
Stretches the leg muscles, spine and back become supple, stimulates the liver through stretching.
In the variation, one leg or both legs are kneeling. As you breathe in, raise your left arm vertically, palms facing inwards. As you breathe out, slide your right hand down your thigh to your right foot. Stay in this position for a few breaths. Then do the same exercise on the other side. Relax after the exercise.
KONASANA YOGA (triangle)
Stretching relaxes leg muscles, increases spine and back flexibility, and stimulates the liver.
In this variation, one or both legs are kneeling. As you breathe in, lift your left arm vertically, palms facing inward. As you exhale, transfer your right hand from your thigh to your right foot. Maintain this pose for a few breaths.Then repeat the exercise on the opposing side.Relax after your workout.
MATSYENDRASANA YOGA (twisting seat)
Relaxes the knees, hips, shoulders, and spine. Stretches the chest area, which affects the entire organism as well as the strained internal organs. Digestion is enhanced. Stretches the deeper gluteal muscles. Corrects lateral irregularities in the spine. Be wary of acute sciatica problems!
Sit on the floor, legs extended out. Pull your right leg up and over your left. With your left hand, move your right knee to the left and place your right arm behind your back. Turn your upper body toward your right hand. Hold this stance for a few breaths. Then, return to the starting location. Then lift your left leg and hold yourself on the floor with your right leg. Turn your upper body towards the Support yourself on the floor using your left hand. Use your right hand to pull your left knee to the right. Hold this stance for a few breaths. Then unwind.
PADMASANA YOGA (lotus position)
Improves the posture of the spine. The circulation in the pelvic and abdominal area is stimulated, the back muscles are strengthened. Hip flexibility is improved. The exercise calms the nervous system through perfect balance and body symmetry. For beginners, it is advisable to sit on a cushion, as this reduces the pressure on the hips and knees.
Be careful if you have knee problems, varicose veins or poor blood circulation.
Bend your right leg, turn your knee outwards, take your foot in your hand and place it on the thigh of your left leg, preferably at the groin. Do the same with your left leg on the thigh of your right leg.
If you experience pain in your hips and knees, it is better to build up the position slowly. This means that you should initially practice cross-legged for a longer period of time until the muscles in your legs, knee ligaments, hip joints and groin become more flexible.
This position can be used as a posture for meditation, but only if you feel comfortable and no tension or pain arises.
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PASCHIMATANASANA YOGA (Pinch Variation)
Stretches the leg muscles, massages the pelvis and loosens the back and shoulders
Stand upright. Inhale, raise your arms above your head. Press your chin against your chest. Begin to exhale slowly. Slowly and evenly bend your upper body forward and try to put your hands on the floor. Pull your stomach in. In this variation, hold your hands behind your back to increase the shoulder stretch. Inhale and return to the starting position.
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