Good morning!
Falls Du Dir direkt nach dem Aufwachen ein bisschen Zeit für Dich nehmen möchtest, können Dir diese Yoga-Dehnungen helfen.
Das Gute daran ist: Du musst dafür nicht einmal Dein Bett verlassen!
Side bend
Find a comfortable sitting position.
As you inhale, bring your arms up over your side, and as you exhale, bring your left arm to the ground, lift your right arm towards the sky and lean slightly to the left side. Feel the stretch in the right side of your body.
As you inhale, bring both arms over your head again and as you exhale, switch sides. Right arm to the floor, left arm up and to the side.
rotation
Stay in your comfortable sitting position.
As you inhale, bring your arms up over your side, and as you exhale, bring your left arm onto your right knee or thigh.
Place your right arm on the floor behind you.
With every inhalation you create more length in the spine, with every exhalation you can go a little further into the rotation.
Inhale and come back to center, bring your arms over your head, exhale and change sides.
Forward bend & back bend
Come into the so-called four-footed position. Hands under your shoulders and knees under your hips.
As you breathe in, you bend your back downwards, pull your shoulders back and raise your head slightly (cow pose). As you breathe out, your back becomes rounded, vertebra by vertebra, your pelvis begins to tilt, your chin is pulled towards your breastbone (cat pose ).
As you breathe in, open your chest, lift your gaze and come back into cow pose.
Repeat this flow of movements a few times.
Viel Spaß!
Euer Team vom Mindful Life Berlin
