Yoga-Routine
| A) STANDING POSTURES (loosening exercises) | [app. 25min] |
| 1. Tadasana - Mountain posture (Starting position while standing) | |
| 2. Neck | |
| 3. Shoulders | |
| 4. Stretch the sides of the body | |
| 5. Backward bend | |
| 6. Forward bend | |
| 7. Spinal twist | |
| 8. Hip rotation | |
| 9. Loosening joints and muscles of the legs / balancing exercise | |
| B) SUN SALUTATION (warming up) | [app. 5min] | |
| C) POSTURES WHILE LYING ON YOUR BACK (work abdominal muscles) |
[app. 15min] |
| 1. Sarwangasana - Shoulderstand | ||
| 2. Matsyasana - Fish posture | ||
| 3. Paschimottanasana - Forward bend (sitting) | ||
| D) POSTURES WHILE LYING ON YOUR FRONT (work muscles of the back) | [app. 20min] |
| 1. Preparation | ||
| 2. Bhudschangasana - Cobra posture | ||
| 3. Salabhasana - Locust posture | ||
| 4. Dhanurasana - Bow posture | ||
| 5. Pose of a child (Relaxation posture after strong backward-bends) | ||
| Tiger breathing (Cat and cow postures) | ||
| Folded legs spinal twist (lumbar stretch) breathing | ||
| E) SITTING POSTURES (hip openers) | [app. 10min] |
| 1. Butterfly | |
| 2. Exercise the right/left groin and hip | |
| 3. Burmese sitting forward bend | |
| 4. Butterfly (relaxing) | |
| F) FINAL RELAXATION | [app. 10min] | |
| Total | [app. 85min] |
A detailed description of the routine (no pictures) can be downloaded as a pdf-file
(eleven A4 pages) at Yoga Routine.pdf (122 kB)