⚜️35 min. Yoga Workout | Ganzkörper-Figur-Training | ohne Geräte, für Geübte

Come here first and realize and really use this exercise just for yourself. We will stabilize the entire body by strengthening it and finally we will stretch and relax a little. Your shoulders should drop, breathe with both arms up and out. Facing the front again, inhale deeply, inhale for a long time, nose and mouth, exhale deeply, one more time, stay here, stretch and stretch your body a lot to the right and left, stretch your muscles but bleed and then exhale, take your left arm deeply and try the right one, pull it very far towards you. left side feel the lateral stretch leave your buttocks on the floor if you want to look down then one and alternate inhale and alternate exhale once to the right and once to the left at your own pace your range of motion then stay there again The middle returns exhale turn to one side take your head with you and try to sit completely upright shift inhale and out to the other side in and out of the spine move in all directions of movement and then return to the middle release your feet once so you are in position on your knees, so that you are actually in an all fours position.

Place your hands under your shoulders, place your knees under your hip joints, fully rotate your back when you exhale, and look forward when you inhale. navel towards the ground. Exhale again completely and lower your navel as you inhale. Look ahead, do everything at your own pace, calm down and stretch your spine nicely or get round again and then lower your belly button. , now lift your toes, hands a little further forward, pull your tailbone towards the ceiling and your heels towards the floor, bend and straighten your knees. Now spread your fingers and try to push the ground forward with your hands and turn your feet.

Back, move your pelvis with your entire upper body and stretch your entire back line, then push both heels deep again and feel the stretch in your big toes. You can turn slightly inwards, keep your knees bent, if everything is fine then inhale, stand on your toes and bring your right leg up, take a big step forward between your hands, also bring your left foot forward, narrow your hips and straighten your knees as much as you can, you can keep your hands with your fingertips or your hands flat on the floor or you can leave your knees slightly bent, then breathe, keep your back straight, bend your knees and now rise very slowly towards one side, raise your arms and stretch your entire body.

Stretch your shoulders deeply and now try. to bend your knees and now you leave your head up and when you bend your knees your hands go to your head exhale your elbow a little forward inhale stretch again exhale very long inhale deeply and stretch for a long time strength legs body length when you are down here try to raise your heels, lower them again and I long distances and Eugen raise your heels lower your heels and long distances your own rhythm your rhythm calves we train the strength of the legs, of course, balance the balance again immediately stretch a lot, then open your arms and relax for a moment, I will turn a little towards you, now release your shoulders, breathe very relaxed, lift one leg, stay upright, switch to the other side, try to move your leg up. each time you go up Keep your pelvis in the position you had before, hold it again now you can lift your toe, try to find your balance, then push your heel back, make sure you stay with your pelvis parallel to the floor, shoulders back and then you breathe forward, exhale again, back, the pelvis remains parallel to the floor, feel the strength of the legs, feel the balance and get up again, you can stagger again if you can't take it anymore, take a break, everything okay, then you will stay upright, if you can still do it, your foot will rise Lower your leg and try to turn as far back as you can, now inhale in circles with your arm over the front and out again in and out again, it's not so easy to upset our sense of balance here and dissolve and take a big step with the right leg to move very well, straighten the legs, now we are open at the height of the hips, approximately, raise the arms again. and now lower your back knee towards the floor woah, that's the heel below the knee, inhale up, relax your buttocks again, deep and high and deep, force your legs and come up now two more times, hold, release the knee, release very well and now slide the front leg away. forward so that the heel is still under one knee, give the outside edge of your foot and push your knee out whenever you want.

Do you want to go here with the elbow? Stay low during the stretch. The hip flexors in front cause one hip to move back slowly and very. Well, the hand with both hands lowering the leg now come back and go into downward dog position and bend and straighten the knees again alternately, then both heels deep, big toes slightly inward, reach the balls of the feet , lift your left leg and move forward between your hands and right leg. come back again stretch both knees a little more Beuth your knees and bring your arms up again by the side stretch long you know again What's coming you don't have to see me at all I'll tell you everything comes deep hands behind your head since your buttocks are removed and stretched again, tense the buttocks deeply again, maybe you would like to close the feet completely now where we stick out the back, of course, a little more wobbly, but give it a try and take a look next time you go deeper. lift the heels again so deeply lift the heels that it is a turn off and tense the buttocks again lift the elbows deeply piece before the heels we lower and lengthen the buttocks tighten again strength of the buttocks strength of the legs and long distances once again after a last deep lift the heels go down the heels go up and relax your arms for a moment raise your left leg before getting on your tiptoes look for balloons now you come exhale keep your pelvis parallel to the floor shoulders back inhale forward again very good back again you can stagger once then step back one last time and then hold your kneel again stretch out your foot almost with the opposite hand I will come towards you like this take your hand back now take your gaze with you then the arm makes circles forward, towards up, back again at speed, move forward and take a big step back with your leg, both arms up now you bend your back knee, make sure your knee is above your heel in the front and then push with the buttocks.

Take another deep breath and tighten your stomach, tighten your buttocks two more times and then stay down, hold here, lower your knees, dissolve Slide further forward and reach the outside edge of your foot, turn your back a little more towards In if you want, lower your forearm and push your knee out. Stretching the flexors opens the hips very well. With each exhale, lower them a little more and then return to the middle. Support yourself, raise your leg back and push yourself back. Triangle kicks, move your hips in one motion. tornado and then lower your knees and you are in a four foot position.

Now move your back in one of the possible positions in which you want to move at some point, return to the middle and leave your hands underneath. shoulders, knees under the hip joints and now press with the right hand and the lower part of the left leg towards the floor, exhaling, inhaling, releasing and exhaling, left hand, lower right leg pressing, inhaling, releasing, exhaling pressure, inhaling, releasing, exhaling pressure every time you press now you will notice that one side becomes lighter exactly and the side that becomes lighter now you push back and forth heel back long arm forward in pressed push heel long arm inhale exhale length of pressure work feel your back extensor muscles, you should notice that your middle part is well stable now the last paint, then slowly release again, sit and relax briefly, place your hands quietly under from your forehead, let yourself hang here, let yourself fall, relax your lower back, and then move forward slowly. second time so that your elbows are below yours The shoulders are positioned then the legs are elongated the upper part of the body the thighs in a line buttocks tense if it is too much for you lower your knees try to hold yourself and now make circles with an upper part of the body it is also possible to make very small circles with your knees on the floor on your elbows Feel abdominal tension, feel support, change direction, do circles upside down, stay in the middle, hold, shake and sit and rise for a moment and move the pelvis here is very easy, diligently, not so easy, stretch for a long time, but you can always leave your knees down, everything is very calm, turn in both directions and then, if you cross your legs behind you, throw your hands back and pull.

Place your legs forward or to the side to sit. Raise your feet and look outwards a little. Push yourself very far towards your sternum and now place one hand in front of your body. Now try to push it up with as much force. push it and turn as much as you can to one side, preferably on the side where your hand rests on the floor, the fingertips can turn back a little, open the truth, come back and sit not all the way, raise it again and again and we also tense your buttocks once again and dissolve the flight change ready, the other hand rests the hand again in front of your sternum, push yourself up and open yourself wide and you may notice that you determine a difference between right and left your rhythm just continue the last time and come back sit relax your hands briefly let them fall straighten your back round at the sternum shoulders back now sit here with your arms extended the upper lower edge of the pelvis can tilt a little and try to raise your legs, float, also rinse your muscles and if you can, bring your hands forward, keep your shoulders down, feel your stomach, still four three two, hang them back for a moment, relax for a moment. , a variant, okay, I just hang forward once, one after the other raise my feet with my hands and now try to turn half of the buttocks, exhale in the middle, except the other side, in the middle, out from the side. in and out in and out unwrap each side again hold the oblique abdominal muscles in the middle lower yourself slowly roll down to the supine position become completely small, pull the knees towards you, very small, relax the lower back, me I move diligently, Now push both heels towards the ceiling as much as you can, stretch your toes properly, pull them in, your neck is relaxed, calm your knees, cross your right front over the left, both squats pull the heart of the left thigh or. raise it below the knee and now just a little to the left over your body weight, you should feel your butt even more and then dissolve the other side, lean to the left at the top right and if you don't feel anything yet, pull a little to the right dissolve again raise your legs one after the other, arms to the sides, let your knees bend to one side, turn your head to the opposite side, try to inhale very deeply into your stomach and exhale. with one knee towards the middle the other knee towards the middle both towards the other side the head towards the opposite side and one after the other towards the middle that the soles of the feet are together that the knees lean outwards towards the arms right and left Back the lower abdomen close your eyes and breathe deeply in and out of the stomach your abdominal wall rises and falls relax the abdomen with each exhalation you can also monitor your pulse blood pressure lower it if you try to exhale a little more each time you stretch the legs one after another, it will get longer if you want to lie here for a moment, you can press pause and lie down again, it will be difficult to relax, relax your lower back with each exhale, if you sink deeper. , let it loosen up and if you feel like it start moving very slowly, maybe stretch your toes, adjust your feet, yawn, move a little and then lift your feet one after the other, come to the side, stay.

Still remain very small at this point and then slowly rise to a sitting position, sit again in whatever way is most comfortable for you, sit cross-legged or on your heels as you wish, as you might have started before. loosen up for me again, go long, exhale, let yourself tilt to one side again, in the middle, out, twist your upper body, exhale, exhale, try to sit completely upright, come to the middle, inhale, stretch and now stretch again, stretch I hope you're okay, open your arms, let your shoulders relax, inhale, go in for a long time, exhale for a long time, exhale again, exhale again and relax, thank you very much for participate, I hope that now you feel comfortable in your skin and happy,of course.

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