Videos
Positions
Sarvangasana/Shoulder-Stand 02/Die Kerze 02Sarvangasana 2 / Shoulder-Stand 2
The Queen of all Asanas(Postures)!
The Sanskrit Name “Sarvang” means: “All the body“ So this posture is working on all body parts.
The main benefit of the Shoulder-Stand is to get the thyroid gland working at peak efficiency. It’s the thyroid gland which is mainly responsible for your correct weight and youthful appearance.
- Improves digestion
- Regulates the sex glands
- Vitalizes the nerves
- purifies the blood and promote good circulation
- strengthens the lower organs and helps them to stay in place
It is also beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility.
Sarvangasana is especially recommended for women after childbirth and for those suffering from painful menstruation, other female disorders, and seminal weakness.
Up side down postures help you to keep a fresh head to stay young and relaxed.
Cautions: Headache, high blood pressure, during Menstruation, Diarrhea and neck injury.(any injury, ask your doctor)
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don’t take up the practice of Sarvangasana after you become pregnant.
Sarvangasana/Shoulder-Stand 03/Die Kerze 03Sarvangasana / Shoulder-Stand
The Queen of all Asanas(Postures)!
The Sanskrit Name “Sarvang” means: “All the body“ So this posture is working on all body parts.
The main benefit of the Shoulder-Stand is to get the thyroid gland working at peak efficiency. It’s the thyroid gland which is mainly responsible for your correct weight and youthful appearance.
- Improves digestion
- Regulates the sex glands
- Vitalizes the nerves
- purifies the blood and promote good circulation
- strengthens the lower organs and helps them to stay in place
It is also beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility.
Sarvangasana is especially recommended for women after childbirth and for those suffering from painful menstruation, other female disorders, and seminal weakness.
Up side down postures help you to keep a fresh head to stay young and relaxed.
Cautions: Headache, high blood pressure, during Menstruation, Diarrhea and neck injury.(any injury, ask your doctor)
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don’t take up the practice of Sarvangasana after you become pregnant.
Sarvangasana/Shoulder-Stand 01/Die Kerze 01Sarvangasana / Shoulder-Stand
The Queen of all Asanas(Postures)!
The Sanskrit Name “Sarvang” means: “All the body“ So this posture is working on all body parts.
The main benefit of the Shoulder-Stand is to get the thyroid gland working at peak efficiency. It’s the thyroid gland which is mainly responsible for your correct weight and youthful appearance.
- Improves digestion
- Regulates the sex glands
- Vitalizes the nerves
- purifies the blood and promote good circulation
- strengthens the lower organs and helps them to stay in place
It is also beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility.
Sarvangasana is especially recommended for women after childbirth and for those suffering from painful menstruation, other female disorders, and seminal weakness.
Up side down postures help you to keep a fresh head to stay young and relaxed.
Cautions: Headache, high blood pressure, during Menstruation, Diarrhea and neck injury.(any injury, ask your doctor)
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don’t take up the practice of Sarvangasana after you become pregnant.
Relax/EntspannungRelax
Calms the brain and helps relieve stress and fatigue.
Relaxation for your spine and back muscles.
All forward bends can calm you and give a certain energy flow to your backside.
Paschimottanasana /Seated forward-bend 01/Die Zange 01Paschimottanasana / Seated forward-bend
“Paschim” = West (means your backside) “Uttan” = intensive strength
Benefits:
- Stretches the spine, shoulders and hamstrings
- Stimulates the liver, kidneys, ovaries, and uterus
- Therapeutic for high blood pressure, infertility and insomnia
- Improves digestion, Soothes headache and anxiety, reduces fatigue
- Calms the brain and helps relieve stress and mild depression
- helps relieve the symptoms of menopause and menstrual discomfort.
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: Asthma, diarrhea, illness, injury and operation.(any injury, ask your doctor)
Halasana/Plow Pose 01/Der Pflug 01With Halasana you can stretch and relax your back muscles, witch keeps your spine healthy.
Benefits:
- corrects your posture
- Stretches the shoulders and spine
- Massage for the stomach, liver and bowel
- Stimulates the abdominal organs and the thyroid gland
- Helps relieve the symptoms of menopause
- Therapeutic for backache, headache, infertility and insomnia
- Calms your brain
- Reduces stress and fatigue
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: neck injury, asthma & high blood pressure, diarrhea, menstruation and operations.(any injury, ask your doctor)
Pregnancy: Only if u have bodywork experience.
Halasana/Plow Pose 02/Der Pflug 02With Halasana you can stretch and relax your back muscles, witch keeps your spine healthy.
Benefits:
- corrects your posture
- Stretches the shoulders and spine
- Massage for the stomach, liver and bowel
- Stimulates the abdominal organs and the thyroid gland
- Helps relieve the symptoms of menopause
- Therapeutic for backache, headache, infertility and insomnia
- Calms your brain
- Reduces stress and fatigue
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: neck injury, asthma & high blood pressure, diarrhea, menstruation and operations.(any injury, ask your doctor)
Pregnancy: Only if u have bodywork experience.
Halasana/Plow Pose 03/Der Pflug 03With Halasana you can stretch and relax your back muscles, witch keeps your spine healthy.
Benefits:
- corrects your posture
- Stretches the shoulders and spine
- Massage for the stomach, liver and bowel
- Stimulates the abdominal organs and the thyroid gland
- Helps relieve the symptoms of menopause
- Therapeutic for backache, headache, infertility and insomnia
- Calms your brain
- Reduces stress and fatigue
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: neck injury, asthma & high blood pressure, diarrhea, menstruation and operations.(any injury, ask your doctor)
Pregnancy: Only if u have bodywork experience.
With Halasana you can stretch and relax your back muscles, witch keeps your spine healthy.
Benefits:
- corrects your posture
- Stretches the shoulders and spine
- Massage for the stomach, liver and bowel
- Stimulates the abdominal organs and the thyroid gland
- Helps relieve the symptoms of menopause
- Therapeutic for backache, headache, infertility and insomnia
- Calms your brain
- Reduces stress and fatigue
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: neck injury, asthma & high blood pressure, diarrhea, menstruation and operations.(any injury, ask your doctor)
Pregnancy: Only if u have bodywork experience.
Paschimottanasana/Seated forward-bend 01/Die Zange 01“Paschim” = West (means your backside) “Uttan” = intensive strength
Benefits:
- Stretches the spine, shoulders and hamstrings
- Stimulates the liver, kidneys, ovaries, and uterus
- Therapeutic for high blood pressure, infertility and insomnia
- Improves digestion, Soothes headache and anxiety, reduces fatigue
- Calms the brain and helps relieve stress and mild depression
- helps relieve the symptoms of menopause and menstrual discomfort.
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: Asthma, diarrhea, illness, injury and operation.(any injury, ask your doctor)
Paschimottanasana/Seated forward-bend 03/Die Zange 03“Paschim” = West (means your backside) “Uttan” = intensive strength
Benefits:
- Stretches the spine, shoulders and hamstrings
- Stimulates the liver, kidneys, ovaries, and uterus
- Therapeutic for high blood pressure, infertility and insomnia
- Improves digestion, Soothes headache and anxiety, reduces fatigue
- Calms the brain and helps relieve stress and mild depression
- helps relieve the symptoms of menopause and menstrual discomfort.
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: Asthma, diarrhea, illness, injury and operation.(any injury, ask your doctor)
Ardha Matsyendrasana/Half Seated Twist 01/Der Drehsitz 01“Ardha” = half, “Matsyendra” = king of the fish
“Matsya” = fish , “Indra” = ruler, a legendary teacher of yoga.
Benefits:
- Matsyendrasana stretches the hips, neck, and shoulders
- Energizes the spine
- Stimulates the kidneys, liver, and digestive fire
- Relieves fatigue, backache and menstrual discomfort
- Therapeutic for infertility and asthma
- You can release stress, strengthen your nerves and harmonize
Twists can balance your body asymmetry and polar energies.
Cautions: Back or spine injury, illness, cold, high blood pressure and operations.(any injury, ask your doctor)
Ardha Matsyendrasana/Half Seated Twist 02/Der Drehsitz 02“Ardha” = half, “Matsyendra” = king of the fish
“Matsya” = fish , “Indra” = ruler, a legendary teacher of yoga.
Benefits:
- Matsyendrasana stretches the hips, neck, and shoulders
- Energizes the spine
- Stimulates the kidneys, liver, and digestive fire
- Relieves fatigue, backache and menstrual discomfort
- Therapeutic for infertility and asthma
- You can release stress, strengthen your nerves and harmonize
Twists can balance your body asymmetry and polar energies.
Cautions: Back or spine injury, illness, cold, high blood pressure and operations.(any injury, ask your doctor)
Ardha Matsyendrasana/Half Seated Twist 03/Der Drehsitz 03“Ardha” = half, “Matsyendra” = king of the fish
“Matsya” = fish , “Indra” = ruler, a legendary teacher of yoga.
Benefits:
- Matsyendrasana stretches the hips, neck, and shoulders
- Energizes the spine
- Stimulates the kidneys, liver, and digestive fire
- Relieves fatigue, backache and menstrual discomfort
- Therapeutic for infertility and asthma
- You can release stress, strengthen your nerves and harmonize
Twists can balance your body asymmetry and polar energies.
Cautions: Back or spine injury, illness, cold, high blood pressure and operations.(any injury, ask your doctor)
Chakrasana/Wheel-Pose 01/Das Rad 01“Chakra” = Wheel, “Asana” =Posture
Through Chakrasana you learn to get full body control.
- Strengthens the arms, wrists, legs, buttocks and spine
- Stretches and opens your chest and lungs
- Therapeutic for asthma, back pain, infertility, and osteoporosis
- Stimulates the thyroid
- A massage for your heart
- Increases energy and counteracts depression
Back bends open your front energy flow.
Cautions: Headache, heart problems, back injury, diarrhea, high or low blood pressure and operations.(any injury, ask your doctor)
Chakrasana/Wheel-Pose 02/Das Rad 02“Chakra” = Wheel, “Asana” =Posture
Through Chakrasana you learn to get full body control.
- Strengthens the arms, wrists, legs, buttocks and spine
- Stretches and opens your chest and lungs
- Therapeutic for asthma, back pain, infertility, and osteoporosis
- Stimulates the thyroid
- A massage for your heart
- Increases energy and counteracts depression
Back bends open your front energy flow.
Cautions: Headache, heart problems, back injury, diarrhea, high or low blood pressure and operations.(any injury, ask your doctor)
Chakrasana/Wheel-Pose 03/Das Rad 03“Chakra” = Wheel, “Asana” =Posture
Through Chakrasana you learn to get full body control.
- Strengthens the arms, wrists, legs, buttocks and spine
- Stretches and opens your chest and lungs
- Therapeutic for asthma, back pain, infertility, and osteoporosis
- Stimulates the thyroid
- A massage for your heart
- Increases energy and counteracts depression
Back bends open your front energy flow.
Cautions: Headache, heart problems, back injury, diarrhea, high or low blood pressure and operations.(any injury, ask your doctor)
Matsyasana/Fish pose 01/Der Fisch 01“Matsya” = fish, “Asana” = Posture
Matsyasana can open your heart gives you freedom, energy and joy.
- Stretches the shoulders and spine
- Calms the brain, reduces stress and fatigue
- Therapeutic for backache, headache, infertility, insomnia and sinusitis
- Helps relieve the symptoms of menopause
- Stimulates the abdominal organs and the thyroid gland
Back bends open your front energy flow.
Cautions: asthma & high blood pressure, diarrhea, menstruation and operation. (any injury, ask your doctor)
Pregnancy: Only if u have bodywork experience.
Matsyasana/Fish pose 02/Der Fisch 02“Matsya” = fish, “Asana” = Posture
Matsyasana can open your heart gives you freedom, energy and joy.
- Stretches the shoulders and spine
- Calms the brain, reduces stress and fatigue
- Therapeutic for backache, headache, infertility, insomnia and sinusitis
- Helps relieve the symptoms of menopause
- Stimulates the abdominal organs and the thyroid gland
Back bends open your front energy flow.
Cautions: asthma & high blood pressure, diarrhea, menstruation and operation. (any injury, ask your doctor)
Pregnancy: Only if u have bodywork experience.
Nakarasana/Crocodile 01/Das Krokodil 01“Nakara” = Crocodile, “Asana” = Posture
Benefits:
- Stretches muscles of your lower back
- Corrects your shoulders
- Helps to harmonize your spine
- Nakarasana is a kind of self chiropractic
Twists can balance your body asymmetry and polar energies.
Cautions: Back or spine injury (ask your doctor), illness, cold, high blood pressure and operations.
Nakarasana/Crocodile 02/Das Krokodil 02“Nakara” = Crocodile, “Asana” = Posture
Benefits:
- Stretches muscles of your lower back
- Corrects your shoulders
- Helps to harmonize your spine
- Nakarasana is a kind of self chiropractic
Twists can balance your body asymmetry and polar energies.
Cautions: Back or spine injury (ask your doctor), illness, cold, high blood pressure and operations.
Padahastasana/Standing Forward Bend 01/Die Vorwärtsbeuge 01“Pada” = Feet, it can also be translated as “hand to feet pose”
Padahastasana brings you back to earth.
Benefits:
- you can control your weight
- Strengthen the thighs and knees
- Stretch the hamstrings and hips
- Stimulate the liver and kidneys
- it calms the brain and helps relieve stress and mild depression
- Improves digestion and helps relieve the symptoms of menopause
- Reduces fatigue, relieves headache and insomnia
- Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: Any injury ask your doctor. High & low blood pressure, fever, diarrhea, menstruation and operations.
Pregnancy: Only if u have bodywork experience.
Padahastasana/Standing Forward Bend 02/Die Vorwärtsbeuge 02“Pada” = Feet, it can also be translated as “hand to feet pose”
Padahastasana brings you back to earth.
Benefits:
- you can control your weight
- Strengthen the thighs and knees
- Stretch the hamstrings and hips
- Stimulate the liver and kidneys
- it calms the brain and helps relieve stress and mild depression
- Improves digestion and helps relieve the symptoms of menopause
- Reduces fatigue, relieves headache and insomnia
- Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: Any injury ask your doctor. High & low blood pressure, fever, diarrhea, menstruation and operations.
Pregnancy: Only if u have bodywork experience.
Padahastasana/Standing Forward Bend 03/Die Vorwärtsbeuge 03“Pada” = Feet, it can also be translated as “hand to feet pose”
Padahastasana brings you back to earth.
Benefits:
- you can control your weight
- Strengthen the thighs and knees
- Stretch the hamstrings and hips
- Stimulate the liver and kidneys
- it calms the brain and helps relieve stress and mild depression
- Improves digestion and helps relieve the symptoms of menopause
- Reduces fatigue, relieves headache and insomnia
- Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: Any injury ask your doctor. High & low blood pressure, fever, diarrhea, menstruation and operations.
Pregnancy: Only if u have bodywork experience.
Vrikshasana/Tree Pose 01/Der Baum 01“Vriksh” = Tree, “Asana” = Posture
Tree Pose brings balance to Body and Mind. Brings Harmony and concentration.
- Strengthens legs, feet, ankles, and spine
- Stretches chest and shoulders
- Reduces flat feet
Cautions: Headache, insomnia, operations and low blood pressure. Any injury ask your doctor.
High blood pressure: Bring hands to hart center.
Vrikshasana/Tree Pose 02/Der Baum 02“Vriksh” = Tree, “Asana” = Posture
Tree Pose brings balance to Body and Mind. Brings Harmony and concentration.
- Strengthens legs, feet, ankles, and spine
- Stretches chest and shoulders
- Reduces flat feet
Cautions: Headache, insomnia, operations and low blood pressure. Any injury ask your doctor.
High blood pressure: Bring hands to hart center.
Vrikshasana/Tree Pose 03/Der Baum 03“Vriksh” = Tree, “Asana” = Posture
Tree Pose brings balance to Body and Mind. Brings Harmony and concentration.
- Strengthens legs, feet, ankles, and spine
- Stretches chest and shoulders
- Reduces flat feet
Cautions: Headache, insomnia, operations and low blood pressure. Any injury ask your doctor.
High blood pressure: Bring hands to hart center.
Bhujangasana/Cobra 01/Die Kobra 01“Bhujang” = Snake, “Asana” Posture
This is one of the main Asanas. A symbol for dignity which gives power and opens your heart to express your selves.
- Cobra Strengthens the spine and corrects disorders
- Stretches chest, lungs, shoulders and abdomen
- Firms the buttocks
- Stimulates abdominal organs
- Opens the heart and lungs
- Therapeutic for asthma
- Helps relieve stress and fatigue
Back bends open your front energy flow.
Cautions: Back or spine injury (ask your doctor), illness, cold, high blood pressure, headache, pregnancy and operations.
Bhujangasana/Cobra 02/Die Kobra 02“Bhujang” = Snake, “Asana” Posture
This is one of the main Asanas. A symbol for dignity which gives power and opens your heart to express your selves.
- Cobra Strengthens the spine and corrects disorders
- Stretches chest, lungs, shoulders and abdomen
- Firms the buttocks
- Stimulates abdominal organs
- Opens the heart and lungs
- Therapeutic for asthma
- Helps relieve stress and fatigue
Back bends open your front energy flow.
Cautions: Back or spine injury (ask your doctor), illness, cold, high blood pressure, headache, pregnancy and operations.
Bhujangasana/Cobra 03/Die Kobra 03“Bhujang” = Snake, “Asana” Posture
This is one of the main Asanas. A symbol for dignity which gives power and opens your heart to express your selves.
- Cobra Strengthens the spine and corrects disorders
- Stretches chest, lungs, shoulders and abdomen
- Firms the buttocks
- Stimulates abdominal organs
- Opens the heart and lungs
- Therapeutic for asthma
- Helps relieve stress and fatigue
Back bends open your front energy flow.
Cautions: Back or spine injury (ask your doctor), illness, cold, high blood pressure, headache, pregnancy and operations.
Shirsasana/Headstand 01/Der Kopfstand 01“Shirsh” = Head, “Asana” = Posture
The king of all Asanas(Postures)!
This Asana can bring you self-confidence, courage, concentration, willpower, balance and co-ordination.
Benefits:
- Illness of your nerves, eyes, ears, nose and throat will disappear
- Your Lungs get cleaned
- Therapeutic for asthma, infertility, insomnia, and sinusitis
- Shirsasana keeps your mind young and flexible
- Helps relieve stress and mild depression
- Many brain functions get to a higher level
Upside down positions in general slower the aging process and balance your nerve system.
Cautions: headache, high blood pressure, menstruation and operations. (Any injury ask your doctor)
Pregnancy: Only if you are experienced in bodywork.
Shirsasana/Headstand 02/Der Kopfstand 02“Shirsh” = Head, “Asana” = Posture
The king of all Asanas(Postures)!
This Asana can bring you self-confidence, courage, concentration, willpower, balance and co-ordination.
Benefits:
- Illness of your nerves, eyes, ears, nose and throat will disappear
- Your Lungs get cleaned
- Therapeutic for asthma, infertility, insomnia, and sinusitis
- Shirsasana keeps your mind young and flexible
- Helps relieve stress and mild depression
- Many brain functions get to a higher level
Upside down positions in general slower the aging process and balance your nerve system.
Cautions: headache, high blood pressure, menstruation and operations. (Any injury ask your doctor)
Pregnancy: Only if you are experienced in bodywork.
Shirsasana/Headstand 03/Der Kopfstand 03“Shirsh” = Head, “Asana” = Posture
The king of all Asanas(Postures)!
This Asana can bring you self-confidence, courage, concentration, willpower, balance and co-ordination.
Benefits:
- Illness of your nerves, eyes, ears, nose and throat will disappear
- Your Lungs get cleaned
- Therapeutic for asthma, infertility, insomnia, and sinusitis
- Shirsasana keeps your mind young and flexible
- Helps relieve stress and mild depression
- Many brain functions get to a higher level
Upside down positions in general slower the aging process and balance your nerve system.
Cautions: headache, high blood pressure, menstruation and operations. (Any injury ask your doctor)
Pregnancy: Only if you are experienced in bodywork.
Balasana/Childs Pose/Die Kindstellung“ Bala” = child, “Asana” = Posture
Benefits:
- Gently stretches the hips, thighs, and ankles
- Relieves back and neck pain
- Calms the brain and helps relieve stress and fatigue
All forward bends can calm you and give a certain energy flow to your backside.
Cautions: Any injury ask your doctor!
Shavasana/Corpse Pose/Die TotenstellungShavasana is one of the most difficult postures. Your body and mind has to be relaxed to the maximum without falling asleep.
Benefits:
- Relaxes the body
- Reduces headache, fatigue, and insomnia
- Helps to lower blood pressure
- Calms the brain and helps relieve stress and mild depression
Shavasana restores lost energy. Helps to release physic and psychic fatigue. Brings you back to balance. At the same time your attention for body, breathing and the mind gets clearer. Getting back to oneself.
10-15 Min. Shavasana can be practiced anytime to refill your batteries.
Cautions: Careful in pregnancy lay on your right side. Ask your Doctor.
Suryanamaskar/Sun Salutation 01/Der Sonnengruss 01“Surya” = Sun, “namaskar” = Salutation
Surya Namaskar is a serie of twelve physical postures, performed in a single graceful flow. So that one pose flows into the next. Through their maximum range, giving a profound stretch to the whole body. This flow warms up your body and tones the abdominal muscles.
Inhale as you extend or stretch, and exhale as you fold or contract. Through this combination you connect your body, mind and soul.
Cautions: high blood pressure, before or after operations. Any injury ask your doctor. Women should avoid Surya Namaskar during menstruation.
Pregnancy: Only if you are experienced in bodywork.(ask your doctor)
Suryanamaskar/Sun Salutation 02/Der Sonnengruss 02“Surya” = Sun, “namaskar” = Salutation
Surya Namaskar is a serie of twelve physical postures, performed in a single graceful flow. So that one pose flows into the next. Through their maximum range, giving a profound stretch to the whole body. This flow warms up your body and tones the abdominal muscles.
Inhale as you extend or stretch, and exhale as you fold or contract. Through this combination you connect your body, mind and soul.
Cautions: high blood pressure, before or after operations. Any injury ask your doctor. Women should avoid Surya Namaskar during menstruation.
Pregnancy: Only if you are experienced in bodywork.(ask your doctor)
Padahastasana/Die Vorwärtsbeuge 03Padahastasana / Die Vorwärtsbeuge
Diese Asana (Haltung) hält die Taille schlank, stellt die Elastizität der Wirbelsäule wieder her und dehnt die Sehnen in den Beinen, vor allem in den Kniekehlen. Sie unterstützt ausserdem die Blutzufuhr zum Gehirn, wirkt belebend und energetisierend.
Pada Hastasana entwickelt auf geistiger Ebene Demut und Hingabe und stellt den Kontakt zur Erde wieder her.
Vorwärtsbeugen wirken beruhigend und regen den Energiefluss auf der Körperrückseite an.
Nicht üben bei:
- Akuten Erkrankungen des Bewegungsapparates
- Erkältung, Fieber, Entzündung, Krankheit
- Bei hohen Schwankungen des Kreislaufs und Blutdrucks
- Menstruation
- Vor und nach Operationen
- Während der Schwangerschaft, nur mit Yoga Erfahrung
Bitte einen Arzt befragen!
Japanese Seat/Japanischer SitzJapanese Seat
Japanese Seat supports deep concentration.
YogamudraYogamudra
Calms your mind!
Yogamudra can be practiced before and/or after meditation and Yogaseries.
Benefits on your body:
- lungs are stimulated in a very effective way
- corrects disorders of the spine
- opens your hips
- strengthens the digestive system
- enhances sexual potentiality
Cautions: Any injuries ask your doctor. Illness, cold, combustion, high blood pressure and operations.
Padmasana/Lotus posture/Der LotussitzPadmasana / Lotus posture
The Lotus flower is a symbol of pure consciousness.
“Padmasana“ is the most famous Asana (posture) in the Yoga system.
This pose is best suited for Pranayama (breathing exercise) and meditation (concentration).
Benefits:
- calms emotions
- helps to focus your mind to the inner world
- stimulates the pelvis, spine, abdomen and bladder
- stretches the ankles and knees
- in woman it alleviates menstrual discomfort and helps easy childbirth.
Cautions: This is an advanced pose, do not practice “Full Lotus“ if you have ankle or knee injury.
Cat roll/Die KatzeCat roll
With “Cat roll“ you stretch and open your spine in four directions.
Tip: To make the movement of your head easier, you can touch your shoulders with your ears. Let your breath flow.
Hands all overHands all over
With “Hands all over“ you can stimulate your entire energetic body. It can be practiced before and/or after meditation and yoga series.
Strong Belly/Starker BauchStrong Belly
Your belly muscles will be trained. At the same time, your back, shoulder and neck get stronger.
Tip:
- your shoulders stay away from your ears
- to intensify, you can breathe deep into your lower belly
Cautions: Any injury (ask your doctor), illness, cold, combustion, high blood pressure and operations.
Chandra Namaskar/Moon Salutation/Der MondgrussChandra Namaskar / Moon Salutation
Is a series of physical postures, performed in a single, graceful flow, so that one pose flows into the next position. Through their maximum range they give a profound stretch to the whole body. Inhale as you extend or stretch, and exhale as you fold or contract. Through this combination you connect your body, mind and soul.
The best time to practice is in the evening.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Stomach stretch/Die BauchdehnungStomach stretch
Strengthens and stretches: Belly, legs, buttocks, shoulders, arms and back.
This “flow“ opens your inner fire and power.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Open Wings/Flügel öffnenOpen Wings
Stretches: Shoulders, hips, arms and legs.
Strengthens: Back, buttocks, belly, neck, body side parts, hands and feet.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Belly pump/Die PumpeBelly pump
Your exhale results from active contraction of your belly muscles. Automatically the air comes back into your nose again.
It makes you strong and firms your belly perfectly.
If your back hurts, practice “Strong belly“ first.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Janu Sirshasana/Head to knee pose variation/ Halbe Vorwärtsbeuge VariationJanu Sirshasana / Head to knee pose variation
- calms your brain and helps relieve mild depression
- therapeutic for high blood pressure
- helps reduce fat around your hips
- strengthens the back muscles during pregnancy (up to second trimester)
Tip: Come out of the hips, stretch your back and stay for maximum three minutes.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Janu Sirshasana/Head to knee pose and variationJanu Sirshasana / Head to knee pose and variation
- calms your brain and helps relieve mild depression
- therapeutic for high blood pressure
- helps reduce fat around your hips
- strengthens the back muscles during pregnancy (up to second trimester)
Tip: Come out of the hips, stretch your back and stay for maximum three minutes.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Setuasana flowSetuasana flow
“Setuasana“ means: Bridge pose
“Setuasana flow“ strengthens your back and front side of your body. Brings you back to balance.
Tones the lumbar region of the spine and the achilles tendon. It is beneficial to the nervous, digestive and glandular systems.
Tip: To come out of the pose, first lift your head, then come down with your body. In case you get dizzy easily, don’t bend your head back.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Balance 01/Gleichgewicht 01Balance 1
Is a soft workout to increase your balance, which you can
practice at any time.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Balance 02/Gleichgewicht 02Balance 02
Stretches: Shoulders, back, hips, legs and your front side.
Strengthens: Feet and back.
In case your back hurts: Practice “Balance 1“
Cautions: Any injury or illness (ask your doctor). High blood pressure, before or after operations.
Virabhadrasana C/Warriors Arrow/Der Helden PfeilVirabhadrasana C – Warriors Arrow
“Virabhadrasana C“ is one of the three “Warrior“ postures. “Virabhadra“ means “Warrior“.
Benefits:
- strengthens all muscles
- reduces fat around hips
- keeps feet, knees, back, shoulders and neck flexible
- helps reduce “hanging” shoulders
- opens your voice
- stimulates the thyroid (don’t practice in case of hyperthyroidism)
- helps digestion
Cautions: Any injury or illness (ask your doctor). High blood pressure, before or after operations.
Anantasana flowAnantasana flow
“Ananta“ means: Infinite, the name of the cosmic snake, where “Vishnu“ (the God, which prevents world and universe) is resting.
“Anantasana“ helps to calm your mind for a deep and peaceful sleep.
Benefits:
- “Anantasana flow“ strengthens your legs, pelvic and hip muscles.
- Its a perfect training for your sense of balance as well. As soon as you hold your toe, you stay for a few breaths in “Anantasana“.
Cautions: Hip problems, any injury or illness (ask your doctor). High blood pressure, before or after operations.
Horse flowHorse flow
Especially your back and spine will be corrected through a diagonal stretch of your body.
Hips, shoulders and neck get stretched. Ankles, arms and legs get stronger. Your belly and buttocks get firmer.
Cautions: Any injury or illness (ask your doctor). High blood pressure, before or after operations.
Setuasana/Bridge pose/Die BrückenstellungSetuasana / Bridge pose
Setuasana gives you a well-balanced posture.
Strengthens: Arms, legs, ankles, hip area, back, hands and shoulders. The muscles on your front side get stretched.
Tip: To get out of the pose, lift your head up and slowly come down with your body. In case you get dizzy easily, keep your head up from the beginning.
Cautions: Any injury or illness (ask your doctor). High blood pressure, before or after operations.
Nakarasana/Crocodile variation/Das Krokodil VarianteNakarasana / Crocodile variation
The name Nakarasana is inspired by the flexibility of a crocodile. In this pose your spine curls like a spiral. Nakarasana is a kind of “self-chiropractic“ posture. Your vertebrae adjust more and more, resulting in a healthy spine. The muscles around your lumbar region of your vertebrae get stretched.
Your shoulders are corrected. (In other words, Nakarasana helps to harmonize your spine and stretches the muscles of your lower back.)
Twisting can balance your body asymmetry and polar energies.
Cautions: Back or spine injury (ask your doctor), illness, cold, high blood pressure, operations.
Comments
Lessons
Morning Lesson level 01/Morgen Lektion Level 01Activates and prepares your body for the day.
Morning Lesson level 02/Morgen Lektion Level 02Activates and prepares your body for the day
Evening Lesson level 01/Abend Lektion Level 01Relaxes and calms you for your dreams.
Evening Lesson level 02/Abend Lektion Level 02Relaxes and calms you for your dreams.
Lektion Fels Level 01 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Fels Level 02 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Fels Level 03 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Fels Level 04 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Sand Level 01 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Sand Level 02 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Sand Level 03 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Sand Level 04 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Strand Level 01 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Strand Level 02 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Strand Level 03 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Lektion Strand Level 04 (nur Deutsch)Eine vollständige Lektion in vier Levels für Körper und Geist.
Belly, legs and hips level 01/Bauch, Beine und Hüfte Level 01Back, Legs, Buttocks
Strengthens and stretches back, belly, legs and buttocks, at the same time your posture gets to balance.
Beneficial also for your neck, shoulders, arms and ankles.
Cautions: Any injury or illness (ask your doctor). High blood pressure, before or after operations.
Belly, legs and hips level 02/Bauch, Beine und Hüfte Level 02Back, Legs, Buttocks
Strengthens and stretches back, belly, legs and buttocks, at the same time your posture gets to balance.
Beneficial also for your neck, shoulders, arms and ankles.
Cautions: Any injury or illness (ask your doctor). High blood pressure, before or after operations.
Shoulder, breast and back level 01/Schulter, Brüste und Rücken Level 01Shoulder, hips and back
Is best suited for people driving a lot or working in an office.
„Dhanurasana“ stimulates heart and blood circulation. Energizes your back and gives a massage to your abdomen. The front side of your body, chest and shoulders get stretched. Arms and legs get strong.
Tip: You can hold this posture as long as you can hold your breath. Repeat maximum three times for one minute. In case your heart beats faster or you feel uncomfortable, you let your breath flow and relax your head. If this doesn’t help, you do the preliminary practice.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Shoulder, breast and back level 02/Schulter, Brüste und Rücken Level 02Shoulder, hips and back
Is best suited for people driving a lot or working in an office.
„Dhanurasana“ stimulates heart and blood circulation. Energizes your back and gives a massage to your abdomen. The front side of your body, chest and shoulders get stretched. Arms and legs get strong.
Tip: You can hold this posture as long as you can hold your breath. Repeat maximum three times for one minute. In case your heart beats faster or you feel uncomfortable, you let your breath flow and relax your head. If this doesn’t help, you do the preliminary practice.
Cautions: Any injury (ask your doctor). In pregnancy, high blood pressure, before or after operations.
Videos
- Hier kannst du alle Lektionen und Positionen auf deinen Computer laden. / Download all lessons and positions on your computer.
Packages
4 iYogaSHAPE lessons4 different yoga lessons to loose weight in a healthy way.
Perfect for belly, hips, breasts and legs.
4 iYogaCLASSIC Lektionen4 classische Hatha Yoga Lektionen in verschiedenen Schwierigkeitsgraden.
Morgen und Abend Lektionen.
4 iYogaCLASSIC lessons4 classical Hatha Yoga lessons in different levels.
12 iYogaNATUR Lektionen12 Hatha Yoga Lektionen in verschiedenen Schwierigkeitsstufen.
22 iYogaSHAPE Positions22 different yoga postions specialy for loosing weight in a natural way.
22 iYogaSHAPE Positionen22 Hatha Yoga Positionen, ideal um Gewicht zu verlieren auf eine gesunde Weise.
37 iYogaCLASSIC Positions37 classic hatha yoga positions.
37 iYogaCLASSIC Positionen37 Klassische Hatha Yoga Postionen.
4 iYogaSHAPE Lektionen4 verschiedene Hatha Yoga Lektionen speziell um auf eine natürliche Art Gewicht zu verlieren.
Perfekt für Bauch, Beine, Brüste und Gesäss.