This session promotes physical fitness, flexibility and mental relaxation. Yoga with a focus on asanas concentrates primarily on the physical exercises and poses within the yoga practice. Asanas are the physical postures that are often combined with breathing techniques (pranayama). The main purpose is to develop flexibility, strength, balance and body awareness.
Exercise
YOGA - Unit No. 7
Type: Universal
Equipment: Körpergewicht
Tutorial
1
Arrive: Short meditation or breathing exercises to arrive in the moment.
2
Warm up: Light full-body stretches and breathing exercises.
3
Standing poses: e.g., Mountain (Tadasana) and Warrior (Virabhadrasana) for stability.
4
Seated poses: e.g., lotus pose (Padmasana) and butterfly pose (Baddha Konasana) for flexibility.
5
Movement elements: forward bends, backbends and twists for different planes of movement.
6
Balance and inversion postures: e.g., twisting pose (Ardha Matsyendrasana) and handstand (Adho Mukha Vrksasana) for strength and balance.
7
Final relaxation: Lying position (Savasana) for deep relaxation.
8
Breathing exercises and meditation: finish with calming breathing exercises or short meditation.
Tip
It is important to use your breath consciously and adapt the poses to your own ability. Everything should be done mindfully - breath and movement should be connected and your own comfort zone should be respected.
Muscle groups
Primary
Whole body
Secondary
—
Tertiary
—
Equipment
Body weight
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