Yoga 101

Yoga has been a huge part of my life for a couple of years now. I think yoga should be a daily rituale for as many people as possible. Just taking ten minuites out of your day to focus on your breath and movement will have benefits like: a clearer mind, less anxiety and better sleep. These yogaposes are amazing for beginngers and advanced yogies! REMEMBER TO KEEP BREATHING WHILE DOING EVERY POSE! Hold each pose for about 30 seconds on each side.

Childs pose: This is a really simple pose, yet effective to relieve stress, tension in the hamstring and back, while being super calming! On your mat place your big toes together and bend over with your hands stretched out and wide open. Make sure your fingers are seperated. Your butt should not start to move upward.

Downwardfacing dog: This pose is one of the most famous I guess when people think about yoga. Downwardfacing dog detoxifies the body and helps blood circulation. Start in childspose and curl your toes under and stretch your whole body. Your butt should facing the sky, and face pushing to your belly. If possible try touching the whole foot on the mat. If this is too much of a hamstring stretch, then you can bend your legs. Your fingers should be stretched out.

Upwardfacing dog is an amazing stretch for your back. Feet touching the mat while legs are lifted off the ground. Push your chest forward using back and shoulder strength. Look up and close your eyes. Enjoy the pose!

Warrior one: This pose stretches and strengthens your whole body. One leg back stretched out. The other in squat position ( if possible 90*) The back foot should be touching the mat, hips squared and arms lifted straight up. Hands facing eachother. Remember to keep your sholders away from your face.

Warrior two: Don't move your legs. The hands make a line. Hips open to the side. Eyes focuses on your hand in front.

Friendly warrior/reverse warrior: Again, don't move your legs. Only now one arm grabs a hold off the back leg. The remaining arm swipes over and you have an amazing stretch on the side body. Eyes focuses on the hand in the air.

Side strech: Legs still the same. One hand (same hand and leg) goes on the bent leg. The other arm goes over your head.

Cow pose: Curl your toes under. Inhale and bend your back to the ground and look up

Cat pose: Exhale and push your back towards the sky using your whole body. Pushing each vertebrae at a time. Moving slowly.

Pegion pose: One foot back, the other bent forward. (try to get the foot 90*)

Dolphin pose step 1: Hands under, shoulder width apprat.

Step 2: Stretch legs back and start to walk forward as far as you can.

Step 3: Move your whole body over your arms, and back up again so that your hands are aligned with the shoulders. Repeat this until you feel the burn. Remember to breath.

Camel pose. Start with your toes curled under and body straight up. Slowly start to bend your back, when ready take a hold of your heals and let your head hang heavy. Always keep your legs and hips in a straight line using leg strength.

Bridge pose: Amazing if you want to improve your backbend and/or finally be able to do the backbend. Lay on your mat and place your feet with your butt. Then slowly start to lift yur butt up, using leg and back strength. Move your hans under your back and fold your fingers.

Forarm stand

My personal go to for stressful days! This pose is pefect at any time of day. But for this routine we will end with this. Lay still on your mat. Flat back. Feet to the side. Arms along the body facing up. Relax the whole body. INHALE & EXHALE

Hope you like this yoga 101 guide to some of the stretches we love to do. Remember that practie makes you better and more flexible everytime!

Photos by: Martine A. Hess