As almost always in the sport topic, it is also important in yoga practice that nothing hurts you. You should leave the comfort zone, but only to the extent that it always remains pleasant.
The length of the individual asanas (exercises) can be felt well in the music flow. Try it out a few times and you will see that the asanas fit wonderfully to the music. Just let yourself be carried and move instinctively without thinking much. In each asana we linger for a few breaths.
We start in upright position. The legs are open hip-wide, the outer edges of the feet parallel to each other and the weight is evenly distributed over the entire foot. The shoulders are deliberately lowered and the head forms the relaxed extension of the spine.
From TADASANA we go to
Fold your hands in front of your chest and keep breathing in and out. Remain that way for a short moment before raising your arms upwards for
Your abdominal muscles are slightly tightened, your knees relaxed and your posture stable. You are also welcome to close your eyes and enjoy a moment of a perfect journey into the world of music. Afterwards bend your knees with your back straight and shift into
Keep breathing in and out calmly. Breathing is one of the most important aspects of yoga. We breathe the old and worn out and breathe in the new, strength-giving.
In UTKATASANA, we fold the hands in front of the chest for
We enjoy inhaling and exhaling the light exertion that the position demands of us. Then we turn to the first side and anchor the downwards pointing elbow to the knee.
Following the music, we come back to the middle, stay there for a moment and turn to the other side to take a few breaths there as well. Then we return to the center and again raise our arms for
Probably the thighs are already rather tense than relaxed and so we are happy that we are allowed to straighten up again in
There we enjoy a few beats, but always maintain the basic tension inside the body.
Breathing out, we enter the body with our back straight and – as far as possible – our legs stretched out in
From UTTANASANA we turn sideways.
One arm stretched out pointing upwards, while the knee of the opposite leg bends. Stay in the asana and change sides after several breaths – again according to the rhythm. Each side is turned up three times before we relax in
until the second song begins.
At the first guitar sounds we change into
Put one foot back, foot toes pointing sideways. The front leg is flexed and the toes of the flexed front leg point forward. We tilt the torso sideways towards the bent leg and support ourselves with our hand behind the bent leg on the ground. If this is not possible, get something to stand on. It doesn’t have to be yoga blocks, a small crate (maybe a beer crate…?) is good as well. The free arm is stretched out in extension of the stretched leg, the gaze is directed slightly upwards. After a few breaths, we leave the extension and move into
Now it becomes tricky… Lead the stretched arm behind the back. The raised hand now grabs the hand of the arm stretched behind the back. From the front through the leg. This is where body tension is needed! If you fall over – everything is still fine. Stand up and continue! That happens to me too, just have a look at my Instagram Video!
From this exhausting Asana we soon change into the
To do this, loosen your crossed hands and stretch both legs. The hand that was once placed on the floor will return to the floor or to the beer crate. At best it grabs the ankle of the front leg. The other arm points upwards, the view leads to the hand pointing upwards. After relaxed breaths, it gets more exhausting again, because we turn into
Let’s turn our torso to the other side. The hand of the formerly stretched arm is set up, if possible, on the ground and the other arm is opened pointing upwards. The view turns again to the upward pointing hand.
In this exhausting exercise we don’t stay that long. Breathing out we bend over our front leg into
Now remember which leg you bent over. After a few breaths here, we’ll be allowed to relax in
again. Bending the knees alternately, like a dog running the spot. This is good for the backside of the legs.
All asanas are now performed on the second side of the body. And in all asanas we remain for some breaths. Now put the leg over which you were just bent backwards and turn it in laterally for
We continue in the slightly more complicated
before you stretch your front leg back out and switch into
One turn of the torso, the other hand pointing upwards and you’re already in
With a straight back bent forward, come into
before you bend your knees in
again as if you were walking. Stand a few breaths with your legs stretched, push your tailbone back upwards as far as possible. Slide hands into the floor. From Aho Mukha Svanasana we change into
To do so, lower your instep and arch your legs and as well as your lower back towards the floor. Keep your arms stretched.
Afterwards lie down on your stomach, grab your shackles and get into
to take a few breaths the stretch. Take care to feel the stretch in the front of your thighs, especially if you do “Taival-Yoga” as a cool down for interval running training.
With the beginning of the new song we turn on our backs to stretch the ischiocrural muscles.
METSÄSTÄJA, II ERO
Grip the back of one leg at the height that is comfortable to you and pull the leg stretched and straight in head direction towards you. The leg, lying on the ground, should not lift itself from the ground. After a few breaths breathing into the stretching you release and
pull the knee to the your chest. Here you may also relax for a few breaths.
Again, grip your leg, but this time pull it stretched out to the side. This also expands other parts of the musculature wonderfully. Breathe into the stretching a few times before the leg is pulled outside next to the body in
To do this, press your leg down on the sole of your foot next to the lying body. The arm is on the outside of the bent leg. After a few relaxed beats you release again. Both soles of your feet now touch each other for
The knees pull outwards and backwards so that you feel a stretch in the inner thigh.
We also stretch the muscles of the thigh and the buttocks of the other leg.
METSÄSTÄJA, III YLÖSALAINEN
To the sounds of Kajo we dissolve the Butterfly Pose and lay down our legs hip-wide for
The toes may fall slightly outwards. The arms are placed loosely next to the body so that the armpits are pleasantly open. The palms of the hands point upwards. Step by step you deliberately relax all your muscles. During the whole song you are allowed remain lying. Best of all suppress everything and enjoy the spherical music without disturbing thoughts.
Namaste! Stay tuned!