yogapostures

With regular yoga practise, both strength and elasticity of the body is developed simultaneously. Respect for the body and the training of your own will is essential. It is important to always listen to your own body and do the exercises according to your own judgement. You are unique. When in the posture, you come into contact with the energies within your self. These energies can be blockages from the past, unsolved emotional issues, memories and so on. By practising yoga you slowly release these energies without adding extra “ballast”. Deep, unconscious emotions control your life without you even knowing it. Stiffness in the body means that the consciousness is stuck and trapped within. Because of these blockages, movement is not possible. Yoga asanas have a healing, therapeutic and purifying effect. 

 

Most popular yogapostures 

Hamsasana – Swan Stand in a downward dog position. Inhale, look up and exhale, bring your right knee forward between your hands. Your left leg should be stretched on the ground. Open your chest and place your hands on your right thigh. Inhale, bring your arms behind your back and interlace your fingers. Exhale, move forward and bring your forehead down towards the ground. Breathe three times and then slowly come up. Repeat on the other side.

Marjaryasana – Cat Come onto all fours. Your back is straight. Inhale, lift your head up and relax the belly towards the ground. Exhale, make your back round and bring your chin to the chest. Try to go deeper the next few times. Do this exercise at a slow tempo and preferably keep your eyes closed.

Gomukhasana – Cow’s face Bend your right leg and keep it on the ground. Your left leg goes above the right leg, with the knees aligned on top of each other. Breathe in and raise your right arm. Bend the right arm and place your right hand between your shoulder blades. Your right elbow should be pointed upward and your back remains straight. Bend your left arm behind your back and touch the fingers of both hands. Inhale through the nose, first filling the abdomen and then the chest. Exhale and pull your navel in. Breathe three times. Repeat this exercise the other way around.

Bakasana – Crow Stand in the wide squat pose. Place your hands flat on the ground in front of you. Make sure your fingers are spread and your hands are shoulder-width. Breathe in and move your weight towards your hands. Breathe out and come back onto your feet. Repeat this five times. First try to lift one foot off the ground when you come forward and later try to lift both feet off the ground. Make sure your wrists do not hurt. At the end come to sit down on the ground and relax.

Vanara mudra – Monkey’s dance Sit comfortably on the ground. Bend your elbows 90 degrees. The right hand points straight up. The left hand is pointing towards the ground. Breathe in through the nose, open your arms and expand the chest. While exhaling, keep changing the position of your hands. Blow out and move the hands alternatively up and down. Repeat about five times.

Shiva Natarajasana – Cosmic dancer Place your feet hip-width apart on the floor. Move the weight of your body onto the left foot. Focus on one point in front of you. Bend your right leg and with your right hand grab your right ankle. Keep your knees close together. Inhale and stretch your left arm up. Breathe deeply in and out through the nose about three times. Exhale and slowly move forward. Keep your focus on one point in front of you. Inhale and come out of the pose. Feel the difference between the left and right side of your body. Repeat the exercise with the left leg.

Prapadasana – Low mountain Stand with your feet hip-width apart and knees relaxed. Close your eyes and feel the contact with the ground. Inhale and extend yourself towards the top of your head. Exhale and relax your shoulders, arms and hands.

Padmasana – Lotus Sit comfortably, with the spine erect. Bend your knees. Place your right foot on your left thigh and your left foot on your right thigh. You can keep your hands in the jnana mudra and stay in this position as long as it feels comfortable. Afterwards massage the knees and both legs.

Sukhasana – Comfortable pose Sit comfortably on the ground. The back is straight. Place your feet against each other. Both knees are open towards the ground.

Matsyasana – Fish Lie down on your back. Place your arms under your body and the palms of your hands flat on the ground. Inhale, lift and open your chest. Exhale and bring the head backward and towards the ground. Stretch your toes away and lift both feet slightly above the ground. Try to open your chest more as you inhale. Breathe three times and then slowly come out of the pose.

Virabhadrasana 3 – Warrior 3 Stand with your feet hip-width apart and with your back straight. Bring your focus to one point in front of you. Slowly move the weight of your body onto your left foot. Inhale, exhale, lift your right leg behind and come forward from your chest. Keep your back straight and your arms above your head. Breathe deeply through your nose about three times. Slowly come out of the pose. Put your weight onto your right foot and continue the exercise by lifting your left leg up. At the end shake both legs and feet.

Ananda Balasana – Happy baby Lie down on your back. Bend your knees and grab your ankles or your heels. Make sure your whole back is on the ground. Keep breathing into your pelvic area. The soles of your feet are pointed upward. Try to let go of the tension and be like a happy baby.

Utkatasana – Chair Stand in the squat position. Keep your feet about a half metre apart. Both hands are flat on the ground. Look towards your right hand. Breathe in, open your right arm to the right and behind. Feel the twist in the spine. Breathe out and place your right hand back on the ground. Continue with the left arm and afterwards come to sit on the ground.

Utthita Hasta Pādanguṣṭhāsana – Hand to toe Stand with your feet hip-width apart. Focus on one point in front of you. Move the weight of your body onto the left foot. Breathe in and lift your right knee towards your chest. Place your left hand on your left hip. With the first three fingers of your right hand hold the big toe of your right foot. Breathe out and stretch your right leg forward. Stand with your back straight. Keep your balance and then let go of your big toe. Hold your right leg up and then relax. Continue the exercise on the right foot.

Hasta Padasana – Forward bend Bring your arms back and interlace your fingers. Roll your shoulders towards each other and look up. Breathe in and out. Come forward and relax your head towards the ground. Stretch your arms above your back and lift them up. Keep breathing deeply into the abdomen and after a while slowly come out of the pose. If you feel dizzy, take a deep breath in and out. Move your head to the right and left.

Setu Bandhasana – Bridge Lie down on your back. Walk your feet closer towards your hips and keep them at hip-width. Your arms are relaxed alongside your body with palms facing downward. Breathe in, lift your pelvis up from the ground, and raise your back until you are in the bridge position. Breathe deeply into your abdomen. Breathe out and bring the body back to the ground.

Paschimottanasana – Seated forward bend with the legs stretched Sit on the ground. Keep both legs slightly bent and your back straight. Inhale and lift both arms above your head. Exhale and bring your arms forward and parallel to the ground. Feel the stretch in your spine and lower back. Inhale, lift your arms above your head and exhale, relax.

Vrksasana – Tree Place your feet hip-width apart and extend yourself towards the top of your head. Place your left foot firmly on the ground. Look straight ahead and focus on one point in space. Place your right foot above your left knee. Make sure the right knee is pointed outward. Keep your hands in front of your chest. Breathe three times. Exhale and relax your arms alongside your body. Place your right foot on the ground and shake your left foot. Repeat this exercise with the left foot above the right knee.

Makara Adho Mukha Svanasana – Dolphin Come onto all fours. Hands are flat on the ground. Place both elbows shoulder-width on the ground. Breathe in and stretch your legs. Make sure you still have the right distance between your elbows and your feet. Keep your neck and head relaxed between your shoulders. Breathe five times. Slowly walk your feet further away and come to the low plank position. Breathe three times and come down to the ground.

Bhekasana – Frog Lie down on your belly. Your arms should be bent above your head. Place one hand above the other and put your forehead on your hands. Keep your legs bent and open your knees more. Place the soles of your feet together. Inhale and move your feet slightly further away towards the ground. Feel the tension in between your hips. Exhale and bring your feet back. Repeat this about four times and then relax your legs on the ground.

Ardha Salabhasana – Half locust Lie down on your belly. Your arms are positioned alongside your body. Inhale, lift your legs, arms, head and chest off the ground. Breathe in through the nose. Exhale and come back to the ground. Repeat this three times. Inhale and try to get a bit higher and open the chest more. Exhale and relax. Turn your head to the right or to the left and let the heels fall outward. Feel relaxation in your spine.

Malasana Start in the standing position. Place your feet about half a metre apart and make sure your toes are pointed outward. Inhale and bring your hands in front of your chest. Exhale, bend your legs and come down as low as possible. Keep your elbows against your knees. Feel the space between the hips and keep breathing towards the pelvic area. Exhale and come deeper into the posture. Keep breathing through the nose. At the end sit down on the ground and relax.

Adho Mukha Svanasana – Downward facing dog Stand with your feet at hip-width. Inhale, lift your arms above your head. Exhale and bring your arms forward and downward. Place both hands shoulder-width on the ground. Walk your feet backwards. Make sure you have the right distance between your hands and feet. Feel the stretch in your back and legs. Move your shoulders further away from your ears. Keep your neck and head relaxed between your shoulders. Inhale and bring your knees just slightly above the ground. Exhale and stretch both legs again. Bring your heels closer towards the ground. Breathe five times. Slowly walk your hands towards the feet and start rolling up vertebrae by vertebrae. Come to a standing position and move your head to the right and left.