Yoga exercises have a strengthening and balancing effect on our organs, our nervous system and our psyche. They have a harmonizing and stabilizing effect. Get to know some yoga exercises below that support your health and vitality:
The child's pose
This exercise relaxes and strengthens the back, trains the pelvic floor and lower back muscles, which are tense during menstrual cramps and helps with abdominal pain. It releases blockages in the body so that energy can flow freely again.
- Starting position: Sit on your heels. Make sure your feet are flat on the floor.
- Slowly bend your upper body forward until your chest is resting on your thighs.
- Place your forehead on the floor and stretch your outstretched arms back along your body. Your palms are open and pointing upwards.
- Close your eyes and breathe in and out in a relaxed manner.
- Stay in this position until you are completely calm.
Caution: if you have neck problems, support your head with a pillow so that the position is comfortable for you.
The dog
The dog position allows you to stretch your back and neck and thus relieve neck or headaches. It promotes blood flow to the brain and strengthens your sense of balance. At the same time, this exercise strengthens your willpower.
- Starting position: Stand on four feet.
- Stand on the tips of your toes.
- Press your hands firmly against the floor.
- Raise your knees and push your bottom upwards.
- Stretch your legs as far as possible.
- Keep your head in line with your spine.
- Take a deep breath and hold the exercise for 15 seconds.
- To return to the starting position, slowly lower your knees to the floor until you are back in a quadruped position. Repeat the exercise three times.
The standing balance
This exercise improves your balance and body tension. Your ankles, knees, hips and back muscles are strengthened.
- Starting position: Stand up straight.
- Slowly bend your upper body forward. At the same time, stretch your right leg backwards. Your leg and upper body now form a straight line.
- Stretch your arms straight out to the side of your body or forwards.
- Continue to breathe calmly in this position.
- For advanced users: assume the starting position as you inhale and the standing position as you exhale. Switch legs each time.
Have fun trying it out!
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