Yoga sessions are balm for body and soul. Stress can be reduced, the body and the mind can relax, and by the way the Asanas of the agility and flexibility benefit.
To start the day with a peaceful Yoga Flow, or both beginning and end, can have an impact, therefore, is a multifaceted, positive way, on the personal well being.
Yoga for you should be not a fixed integrated part of your everyday life, it is therefore high time to change something in it.
Gather strength, the body stretch
Whether it’s a Yoga Newbie or an experienced Yogi, a Yoga teacher Mady Morrison has the perfect Yoga-Flow of Europe: a 15-minute Stretching Routine for the whole body.
All you need is a Yoga Mat and comfortable clothes.
So take some time for yourself, close your eyes and let Mandy’s soft voice through the soothing Flow forward.
“Please, please, please only goes so far in each strain, how it feels for your body really good and healthy,” says Mady at the beginning of the video.
In a Yoga Flow, it is not a competition, but a beneficial unit for your body.
Yoga with Mady Morrison: This is for your body
Start the Flow in the upright cross-legged. On your left Hand to your left, breathe in, raise the right Arm up, exhale and pull the right Arm to the left side.
The strain should you are in your entire right flank will feel. If you like, you can stretch you even further and your left forearm to the ground.
Breathe deeply and evenly, and slide your right buttock in the direction of the Mat. Return get slowly back into the upright sitting position and the movement on the other side.
“Relax, the point between your eyebrows” says Mady with a quiet voice. “Let your weight trains quite soft.”
Gentle Shoulder Stretch
After your pages have been once the length after stretched, the shoulders are in line.
Route first your right Arm forward and pull it with the left Arm to the side.
The right shoulder pull then a bit more to the bottom of your right ear, let the right shoulder drop to stretch the neck.
Take a deep breath. And. Solve the position on, then switch the sides and repeat the Exercise.
After you have separated you from this passage, can you shake the hands and your wrists in circles to let.
The focus is on the legs
Now that your torso has been stretched and loosened, the focus is placed more on the legs and the body center. Go for the Quadruped in the attitude of my dog.
“Walk the Dog”, by sliding your heels alternately in the direction of the floor. The stretch should be felt especially in the leg back to. Be sure to keep the back solid length.
Lifting with the inhalation the right leg to the top. Breathe out and bring the foot forward between the hands. Earth the left knee and the left dorsum of the foot.
Breathe in and lift the arms up over the sides to the top. Breathe out and let you get deep into the lunge (Anjaneyasana in Sanskrit) to decrease.
The hands fold behind your head, lean back slightly, pull apart the Elbows, lifting the look and feel of the intense stretching of your body.
Lift then sink when you Inhale the arms back and leave you with the exhalation to the ground. Turn you then to the right side and lifting the right Arm.
If it allows, your body, you can bend in this Position, the left leg and with right Hand, grab foot.
After you’ve filled with a couple of deep breathing trains your Lie, you can solve you back and in the downward dog to return. It follows the same sequence of Movement on the other side.
The Bars open
You’re back in the downward dog arrived, perform a deep breathing and walk with the next exhalation, with the feet forward and land in a Yogi Squat (Malasana).
The hands in prayer posture in front of your chest and keep the pressure and counter-pressure between your elbows and knees from.
This is a pleasant stretch, you should, especially in the Region of your Groin feel. Here, too, a deeper Atmenzug follows, before you sit on the Mat.
Stretch your left leg out and curl your right leg. Breathe in, and the arms lifting sideways to the top.
Breathe out, turn to the left and put your upper body over your leg extended also. Flexe the left foot, and grab what you are comfortable to grip can.
Feel the stretch in the back of the Leg and make sure to relax the shoulders and keep the back straight.
Here, too, the other side is a deep, relaxing breath to the series.
Especially with this attitude, it is not a matter to get as deep as possible to the ground, “but to do this your body in a sustainable way, something Good,” emphasizes Mady Morrison.
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Intense stretch in the tackle seat
For the following stretching you need to stretch out both legs in the lock seat. Shake you in the Seats once again, to loosen the muscles.
Breathe in, lift the chest and pull back shoulders. Let you in the exhalation with your torso in the direction of the soil sink, the back remains long.
Also in this Stretch-Go only as far as how it feels for your body. “Think about it: your body, your yoga practice, your limits. No matter what happens around you.”
Sit up slowly and place your feet. Turn in this Position once to the right and then to the left before you go slowly in the supine position.
Lying Relaxation
Put in this Position, your right knee to your chest and stretch your left leg.
Perform now a rotation by bringing the right knee to the left side. Stretch out the right Arm and turning the gaze in the same direction, to the right Hand.
Make two, three, depth of breathing trains and return to the center, from where you get the procedure on the other side.
Back in the middle arrived, winkle, both legs, bring the forehead to the knees and take a deep breath. Hold the breath for a moment before you let go again and in the back, stretched out position back can find.
“Enjoy a Minute of silence. A Minute of Doing Nothing,” advises the experienced Yoga teacher.
Come back, then slowly, move your joints, back track you and will be returning in the cutter seat. Raise the arms again up, exhale and bring the hands in front of heart.
Finally, the most important Exercise of all follows: “Pull the right corner of his mouth upwards. Then to the left. To give you a Smile and thank yourself for the time today on your Yoga Mat.”
Cornelia Bertram
*The contribution of “Fullbody Stretch of Mady Morrison: More agility for the whole body” is published by FitForFun. Contact with the executives here.