If Stress is to be reduced, the body and mind to a deep state of relaxation, and then a Yoga Flow is just right.
By the way, the various Asanas for the benefit of the agility – the power Yoga is the perfect Sport for all those who have to deal with back problems.
The body after Sitting mobilise
To stretch the body early in the Morning after getting Up or after long Sitting during work, and to mobilize this affected in various ways a positive effect on the Are.
You shouldn’t have you tried so far in a Yoga Flow, it is high time.
The suitable Yoga teacher Mady Morrison has compiled a few wonderful Exercises to prevent tension in a 30-minute Self-Care Routine on YouTube.
All you need is a Mat and comfortable clothing.
You so take this time that is all yours alone, close your eyes and let Mandy’s soft voice through the pleasing Flow forward.
“These 30 minutes are really the ideal Yoga Routine for all of you that sit a lot and your body gently, but surely, want to mobilize,” explains Mady at the beginning of the video.
“On the Mat and let’s go. Quite a lot of fun.”
Get relaxed in the Here and Now
Start the Flow in the supine position. On the feet, Matt wide and let your knees like an ‘X’ against each other fall. Your hands rest on your stomach or next to your body.
Close your eyes and take a Moment to rest arrive. Feel your body and listen inside yourself, how are you today, how you feel. Every Emotion, every feeling welcome.
Breathe a few Times deeply through the nose and out through the open mouth. Refuel new energy and let go of old Worries.
The Strips gently open
Angle of attack now, your legs, your knees and draw with them in circular motions from the inside to the outside. Switch after a few circles in the right direction. The gentle stretch in your sense in this context.
Attack, after you commute in the middle, with both hands to your right knee, stretch the left leg on the floor and draw the right knee upwards in the direction of your right shoulder.
“A breath here,” says Mady gently. “Deeply in and out.” Then the other side is already in the series.
Angle after the second run, again in both legs, grab under your knees and swing you in this Position in front and back, until you find finally the way to the front of the cutter seat.
The spine mobilize
Drag, cross-legged sitting in the seat, your buttocks to the side to the rear, so that you can feel your seat bones nicely on the ground.
Put your hands on your knees and start to circle you around your own axis. Maximize the Radius of your spine completely.
Cross-‘m in a slight hollow, if you lean forward and in a slight hump, if you move to the rear. To integrate your head and the nape of the neck in the flow of movement and adjust your breathing.
“This is a great and effective Exercise for mobilising your spine,” says Mady.
The sides stretch
Find the Schneider’s seat in the all-fours position. The hands are under the shoulders, knees are hip width apart placed. There are three rounds of cat – cow to follow:
Breathe in, picture a hollow cross, take back the shoulders and lift slightly the views. Breathe out, shape with the back of a hump and pull in the navel.
Find the three reps back in the neutral all-fours position. Lifting from this Position your right leg extended to the rear and place the right foot to the left of the Mat, so your thighs cross.
“Keep the abdominal tension and look over your left shoulder to the right of the positioned foot,” tells Mady. “Create length in your entire right half of the body and pull apart the right shoulder and the right hip tends to be a little more.”
After you have done in this Position a deep Atmenzug, you can solve yourself, to the middle of the Whole repeat with other side.
Downward dog
From the go after, in the heel seat, shaking your hands, and find then in the down-looking dog (Adho Mukha Svanasana) ends.
Spread the fingers, creating length in your back and “walk the dog”, by sliding your heels alternately in the direction of the floor.
Pendulum you slowly on again, and lifting with the inhalation of your right leg to the rear and out of the top. Breathe out and bring the foot forward between your hands.
Earth dorsum of the foot, your left knee and the left hand, place your hands on the right thigh, cross your fingers and turn your torso.
Span of your belly active to support your lower back and to avoid a hollow back. Your sternum is pointing forwards, slightly upwards.
“Feel this incredibly deep and intense Stretch in your left Hüfteuger,” says Mady gently. “Just, if you sit a lot this Exercise is incredibly balancing, and valuable.”
Lifting with the next inhalation, both arms on the sides to the top and bring the exhale the hands to the floor.
Breathe in again, and create length in your spine. Breathe out, stretch your right leg and lean over your right Shin.
Perform in this Position three dynamic breathing trains: to Teach you to by Inhalation for a bit and let you Exhale a little deeper to sink.
Flexion with the next inhalation, eventually, your right leg again to put on your left foot and occurs in the exhalation again in the down-looking dog.
Breathe then, roll your body forward in the Yoga pushup. Breathe out and sink to your knees and finally your torso to the ground.
Lifting from this Position when you Breathe in your torso in the little Cobra. Breathe out and place you on the ground. Sliding your body on the Inhale back and go from there, when you Exhale again in the Hera-looking dog.
Then the other side of the row.
The back of the deep Flexor stretch
Back in the downward dog arrived, take a deep Atmenzug and I’m on the Exhale at the beginning of the Mat.
Breathe in and come in half the prevention. Make sure to keep your back long. Breathe out and go deeper into the whole preventative. Your legs should be bent like light.
“If your lower back okay to the touch, then your attack like the opposite elbows and let your entire upper body quite hard to hang down,” says Mady.
Discretion, you can commute with your upper torso also to the front and rear or left to right. “Let the gravity do the job and allow your torso to be very difficult.”
Release you and correct you, slowly, vertebrae by vertebrae, until you arrive in the upright position.
A small Balance-posture
Roll your shoulders back and the chest to lift slightly. Shift your weight to the left leg and pull the right knee with both hands to you.
Lifting with the next inhalation the right Arm upwards. Breathe and open yourself to the right side, the right Arm is parallel to the ground.
“If you want more, look to the rear of the right Hand” – this is the professional tip of Mady. “Here, too, your belly is quite active and helps you to find the Balance. It may also jiggle a bit.”
Come with the next inhalation to the center, lifting both arms at the same time, and to solve this position with the Exhalation. It follows the same sequence for the other side.
The pages open
You have resolved your back, breathe in again deeply, lifting both arms powerfully over the sides to the top and breathe, where you are in the depth of preventive fall.
Inhalation, half of the preventive, long back. Exhalation, once again, all the way down.
Flexion remains in this Position your left leg slightly (right-stretched), place your left fingertips in front of your foot and raise the right Arm vertically upwards and turn you on to the right side.
It follows a deeper Atmenzug, then the pages will be changed.
If you have found again in the starting position, bring both hands to the ground, the inhalation in the half of the preventive and exhaling into downward dog.
Breathe in this Position once and when you Exhale the feet to the front, where you’ll come finally to Sit.
The pages in a Sitting position stretch
Stretch both legs forward, bring the right foot over the left thigh and hug with your left Arm and your right leg.
Breathe in and lift your right Arm upwards and turn with exhalation to the right hand side, where you put the tips of the fingers.
You want an even more intense strain? No Problem. “If you want more, bring your left upper arm outside your right knee.”
With each inhalation, more erection and length in your back and a bit more go with each exhalation in the Rotation.
Turn after a couple of breathing trains and finally back to the center and spin with the exhale on the left side, to neutralize the Whole. Again, this movement is repeat sequence then with the other side.
Hüftöffner in the Lie
If you’ve found in the neutral seat, on both feet, stretch out both arms to front, palms facing each other.
Breathe in and motion pace, vertebrae by vertebrae, letting your upper body with the exhalation, slowly, in time, to the ground. It is the so-called eye of the needle, which “is a very wonderful Hüftöffner” follows.
Bring your right foot on the left knee and reaching with both hands to either the left thigh or left Shin. “Flexe necessarily the right foot, in order to protect the right knee joint,” says Mady.
Varying a little bit the intensity, by creating more pressure and counter-pressure.
“With each inhalation, your left knee would tend to be a little more to the left shoulder, and with each exhalation your right knee away want something more from you.”
The strain you should bar in your right hand, and maybe even in your right buttocks feel. Relax in this Position for a very active your cheeks, your jaw, your forehead, your entire face.
After two deep breathing trains you can switch the pages.
Pure relaxation in your Shavasana
Solve you finally back and stretch your legs long on the floor. Your arms pull over the head and stretch all your limbs. “Apart put on your body literally.”
Breathe in again, deep, span, and with the next exhalation, let go of everything.
“Put both your arms comfortably besides your body, leave the feet apart rolls and enjoy two minutes of silence in your final relaxation, in your Shavasana.”
In order for you will not be cold, you can put a cozy blanket over you.
Back search again
Return to the two minutes finally, again in the spirit of back, deepening the Breathing. Start to move your Finger to rotate your wrists. Move your feet and circle your ankles, wiggle each individual toe.
Then your arms’ll take on your head apart, pull you, yawn, and just do the movements, you need to get back.
When you’re ready, come – with eyes closed – in an upright sitting position. Lifting with your next inhalation, the arms powerfully through the pages to the top. Exhale and bring the hands in front of the heart.
“Keep your eyes and thank yourself that you took today, time for your Yoga practice,” says Mady gently.
“A Yoga practice that nourishes you and supports you the strength, energy and Confidence for every possible Situation gives you.”
Finally, the most beautiful and most important Exercise as follows: “Pull the corners of the mouth upwards. Give you and all the people on this wonderful earth is a Smile. The most beautiful and biggest Smile you have.”
And that is exactly what we all need now in this time so urgent.
Cornelia Bertram
*The post “For the back and the spirit: a 30 minutes Self-Care Flow of Mady Morrison” is published by FitForFun. Contact with the executives here.