Job, family, household, friends, leisure, interests and social projects – life can be quite demanding. It is therefore all the more important that you learn to take care not only of others but also of yourself and to recharge the batteries. For example, with this balancing, regenerative practice: Meditative sitting is soothing and nourishing, while the dog, the back, the warrior and the reversal maintain a feeling of one’s own strength.
>> Prepare about 2 minutes Begin in a comfortable upright sitting position for a few minutes with the cooling Sitali Pranayama. To do this, roll the tongue like a straw through which you inhale the inhaled air. (If you can not roll the tongue, place the tip of the tongue behind the incisors instead.) To exhale, close your mouth and slightly narrow your throat so that a gentle sound is audible. Also, during the following exercises, you will remain connected to your breath.
Cat-Cow sitting // 1 minute , 8-10 breaths
Take Sukhasana (simple sitting) with the right leg in front. If you are not sitting comfortably, raise the seat with blankets. Place your hands on knee or thigh, close your eyes and ground through your bones. With each deep inhalation, roll your shoulders backwards and spread your chest forward. Exhaling, pull the chin gently to the chest, tighten the belly and round the back gently backwards. After half the time you change the stance.
Crescent sitting // cast. about 2 minutes per side 8-10 breaths
Open your eyes, place the right leg forward in the sitting position and the fingertips of the right hand sideways to the floor next to the hip. With an inhalation, lift your left arm, exhale, put it over your head to the right. Roll the right shoulder back and move your hand to the right. At the same time spread the chest upwards and stretch the left flank. Then change the stance again and practice the other side.
Swivel Seat // cast. about 2 minutes per side 8-10 breaths
Place the right foot forward again and straighten the spine. With an exhalation, place the left hand on the right thigh and the right hand behind the body on the floor. Imagine that the breath with the inhalation brushes up the spine and helps you to get up. Exhaling pull the navel inwards and turn to the right. After 8 to 10 breaths in rotation, change the stance and turn to the left.
Forward Bend with Mudra // 1 minute , 8-10 breaths
Place the hands in the Anjali Mudra in front of the heart.With an inspiration stretch your arms upwards, while you remain rooted through the seat bones. Exhale the hands behind the back and gently pull the shoulder blades together.Inhaling, lift your chest, exhale, let the upper body sink forward and raise your arms. While doing this, keep your forehead on the floor or elevated on a pillow or stool.
Cat-Cow // 2 minutes , 16-20 breaths
Come into the quadruped, the wrists are under the shoulders and the knees under the hips. Position your toes and spread your fingers, showing the middle finger straight forward. With each deep inhalation lift your head and coccyx, exhale round your back up. Activate the abdominal muscles and pull the chin gently towards the chest.