60 Minuten Yoga zum Mitmachen

Today there is a complete yoga lesson for you. If you have one or two years of yoga experience, then this is exactly the right thing. You will open your body, take on small challenges in a playful way and with that you can also forget about everyday life. The intention for today's yoga lesson is I open myself to life. Anja had a long break and she starts with us again today. So have fun. Please come to a four-legged position. Put a blanket and a block near you. Close your eyes. And then start very relaxed with cat, cow. Exhale, become round. Inhale, bend back. Then come here to your body. Feel yourself. At the beginning, good contact with the ground. Over the hands and feet. Today you will also consciously open the front of your body. Nice back bends await you. You will stretch the thigh muscles. Open your body. Do that two or three more times. Your breath flows very calmly. You breathe in through your nose and out through your nose. And then you stretch the right leg to the back from here. To the left and you go into the looking dog. You know the exercise. Keep your eyes closed. And then pull the heels alternately towards the ground. You can slowly wake up your body. Stretch well. Pull yourself diagonally into the length. Press the right hand firmly on the ground. Pull the left heel towards the ground. And then the other way around. And then you run with your hands to the back. Come to your feet in the front bend. Earthen your feet and stretch your arms over the front to the top. Hands to the heart. I have a new routine for you today. We're not doing a sunbathing today. We're doing another mobility exercise. Try it out. Push your arms over the front to the top. And you come back into the front bend. Look forward. Keep your eyes open. Crawl forward with your hands into the support arms. Very good. Let's do the first round slowly. Pull the right foot to the right hand outside. Take a big step. Now think about what the left hand is. You leave the left hand on the ground. Pull the right elbow towards the ground. Release the hand. Very good. The left arm stays stretched. Now push the right arm over the side to the top. Open up. Exhale. Right hand back on the ground. Now push the right foot to the back. Look down. Now run with your hands to the back. Very good. That's the plan. Inhale. Push the arms from the front to the top. Hands to the heart. Stretch the arms. Inhale. Exhale. You come forward. Support your legs. Inhale. Now the other side. Left foot forward. Left hand outside. And then you pull the left elbow towards the ground. You can also release the left hand. Just touch the elbow briefly. And then stretch again and turn. Left arm up to the ceiling. Exhale. Back. Left hand outside. Left foot to the back. Look down. Very good. Inhale. Exhale. Run to the back with your hands. Inhale. Push the arms to the front to the top. Hands to the heart. A little something new for you today. One more time. Each side. Inhale. Stretch the arms. Exhale. Run to the front. Inhale. Support your legs. Exhale. Right foot forward. Very good. Inhale. Now you can pull the right elbow towards the ground. Inhale. Open up. Exhale. Right hand back. Right foot to the back. Push. Inhale. Run to the back with your hands. Very good. Inhale. Stretch the arms. Hands to the heart. The last round. Inhale. Stretch the arms. Exhale. Run to the front. Left foot forward. Big step forward. Pull the left elbow towards the ground. Inhale. Open up. Exhale. Back. Left foot to the back. Look down. Stay in this position. Inhale. Take a few deep breaths. Take this pulsation, this new experience, this new sequence for you. It's not about wanting to make everything perfect. It's about facing life with openness. Now you will face your open hip. Lie on your back. Put a blanket under your knees. Daniel is always well served here. Now take your right foot out of your right hand. We will do something new for you today. If you have a block, take it with you. You push your right foot out and turn it 30 degrees. Very good. Just turn your foot sideways. You can put the block under your hands. Put your hands on the block. Close your eyes. Create a length in your back. Important! Keep your abdomen active. From this position, start circling your pelvis. You push it forward, to the right, to the back, to the left. Do it in your own rhythm. Your breath flows freely. Do it with absolute relaxation. Try to feel the movement. I expect you to do three hip exercises to create some space for what follows today. Other direction. Take a deep breath. Release. Put your right foot back. Change your position. Put your left foot forward, outside of your mat. Turn your right foot to the outside. Create space in your left hip. Start with a circling movement. It doesn't matter which direction. The special thing about this exercise is that you can close your eyes and feel where the movement starts. Your back is long. Your pelvis and your hip create space. Two more rounds. Other direction. Here on YouTube I have a few of these complete yoga lessons. Many of you asked for it. Today I have the opportunity to practice with you including end tension. You can look forward to it. Back again. Left knee to the back. Right knee to the side. Put yourself in the position of the child. Knees apart. Arms to the back. Take a deep breath. Close your eyes. Immerse yourself in your body. Hit the bell. You can relax in the sound of the bell. Let your daily life shine from you. Let go. Feel your body. Feel yourself. Let your bodily needs go through the yoga practice. You push your arms forward. You are back in the four-legged position. Bring your knees back to the ceiling. A similar movement. You push your left foot to the side. Left heel in line with your right knee. Bend your left leg slightly. Pull your foot a little bit. Now you are grounding your left foot and you can circle the pelvis again. These circular movements give you a great opportunity to relieve the lower back. The lumbar spine gets space. Your ISG also gets a little bit more space. The knee joints, the wrist joints, the shoulder joints all benefit from this exercise. Two more times. Calm, deep breaths. Then you can circle in the other direction. You feel your body opening up more and more. Sometimes it cracks in your knees and in your joints. That's not a problem. Then switch to the other side. You can start in your own rhythm again. Bend your leg. Make sure your back stays long. The cervical spine stays long. Enjoy these simple movements that connect you with your body. They do something good for your body. 60 minutes today. A full program for us. Switch to the other direction. Breathe freely. Now come back. Your right knee next to your left knee. Come close together. Put your toes on the ground and sit on your heels. Lift your upper body. Bend your fingers and turn your wrists. Like this. If that's not possible for you, cross your knees. The exercise is also good for your soles. They need some space. Switch to the other direction. From here come back to the four-legged position. Put the blanket on the side. Look down at the dog. Check the distance again. We meet in the push-up. Breathe in. Push your feet back a bit. Breathe out. Look down at the dog. Breathe in. Push-up. Now let's focus on the strength. Bring your feet together. Create stability in your stomach by slightly pulling your belly button and lower back to the inside. From here you come to the forearms. Boom! You can also do it individually. You don't have to fall down. But I didn't say it. You walk with your feet to the back. Forearms support. Breathe in. Keep your lower back stable. Active middle of the body. Put your feet to the right. Look up. Just two breaths. Make sure your pelvis doesn't tip over. Keep your pelvis stable. Breathe in and out. Come back. Walk to the left. Also here. Strength in your stomach. Muscles. And Anja, how does it look? It's getting warm. Very good. Come back. Now I ask you to focus. Look up. It's getting better. Walk with your feet 10 cm to the back. You can do it. Now put your knees and pelvis down. You are in the Sphinx. Nice. Stretch your feet to the back. If you feel it's too tight in your lower back, walk 5 cm to the front. Close your eyes. Relax. Get into the position. Let your heart open and wide. Pull your shoulder blades to each other. The shoulders go down. For me, this position is so special because it creates a nice flexibility in your spine. You can support this now. Close your eyes. Walk with attention to the crown of your head. Anja is about to get up. Cool. Now you push the crown of your head a bit higher. A few cm. It's okay. Pull the spine long. Now you can pull each vertebra to the front and breathe into a relaxed spine. The spine is long. The muscles in your buttocks are relaxed. The spine comes from your thoracic spine. You can feel good and open. You are connected to your body. You are open and ready for life. Inhale and exhale. Inhale and exhale. Now you are relaxed. Put your hands on the floor. Turn your head to the side. You can swing your pelvis left and right. It's a relaxed movement. Now you can return to a calm state. I will hit the bell for you. Relax. A bit more. Relax in your body. You can let go of your inner self. Realize yourself right now. It's a luxury to roll out the mat at home and to give you a positive attention. Two or three deep breaths. Bend your legs. You can swing your knees left and right. You don't have to overdo it. It's a small movement that reaches your lower back. It's a small massage. Stretch out your legs. Let's do the half frog. Pull your right knee out of the mat. You can also put a blanket under your right knee. Turn your head to the left. We will stay for five deep breaths. Exhale completely. Exhale. Take a deep breath. Exhale completely. Take a deep breath. Exhale. Relax your body. Take a deep breath. Let go. Inhale. Exhale. Inhale. Exhale. Switch legs. Put your right foot and right leg back. Bend your left leg. Use the blanket as support. Turn your left foot to the outside. Turn your head to the right. Relax your pelvis. Now you have a nice and intense stretching of your adductors. Left side of the thigh. It's a good exercise that stretches your back muscles and relaxes them. Five deep breaths. Exhale. Inhale. Exhale. Relax your body. Take a deep breath. Exhale. Inhale. Take a deep breath. Exhale. Inhale. Exhale. Inhale. Exhale. Take a deep breath. Exhale. Inhale. Take your left leg back. Now we're going to do the Dano Asana. We've rarely done it before. Do you know it? No, you don't. You should know it. That's why we're going to practice it together. Bend your legs. Hands go to your ankles. Your head is still down. And here are some tips for you. Pull your knees to each other. You can use your hands to run higher towards your toes. Activate your toes. Pull your toes apart. Your head is still down. Lift your shoulders. First, slowly loosen your knees as much as your body allows. Lift your knees. Pull them up a bit. Now lift your upper body. Tense your abs. Look up. You can slightly bend your arms. Stay in the position for 2-3 deep breaths. If you can't touch your feet with your hands, that's not a problem. You can use a belt. Stretch your thighs. Now slowly loosen up. Stretch your legs again. Put your hands on a pillow and push your pelvis to the left and right. Feel how your back is supported by the back of your body. Notice if there's a difference. It's worth repeating things in yoga. Let's do it again. Bend your legs. Look for your tension. Know how it's going. Loosen your knees. Lift your upper body and now push the tension into your hands. You can open up against the tension. Inhale and exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Slowly loosen up. Put your toes on the floor. Slowly and consciously push yourself into the dog. Bend your legs. Push your buttocks up. Now take a deep breath. It's a nice balance for the deep back bend we just did. Repeat the movements your body intuitively demands. You can pull yourself up. Now walk with your feet in the middle of the mat. Bring your feet apart. Sit down. Put your hands in front of your heart. Close your eyes. You can swing to the left and right. You have plenty of 20-25 minutes of yoga in your body. Feel the change at the beginning of the yoga lesson. One of my favorite sequences is waiting for you. We have to increase the tension. Four-legged stance. In the four-legged stance you are in the middle of your yoga mat like Anja. Put another blanket in front of you. You can use it later. Now put your right foot between your hands. Your left foot is in the back. Feet hip-width apart. Stretch your left leg. Now push your left foot 5-10 cm back. Very good. Now push your toes into the floor. Now you can tighten your left thigh. The force is in your feet. Hold it. Now it gets exciting. Put your fingers behind your head. Your upper body stays on your right thigh. Go down a little bit. Yes. Powerful body in the middle. Active belly. Now you have a nice opening in your hip. Hold it. Breathe in slowly. Lift your upper body. Straighten up. Pull your belly inwards. One more time. Tilt your upper body forward. Breathe in. Straighten up slowly. Very good. Now breathe in and out. You push your arms up to the ceiling. Extend your arms to the ceiling. Relax your shoulders. Now slowly pull your left knee towards the floor. If you are lucky, you land on the ceiling. Hands to the heart. Take a deep breath. Prepare for Anjaneya Asana. Open your eyes. Look up. Today without hands. Hands to the heart. Active belly. You push your right knee and pelvis forward. Straighten your legs. Breathe in slowly. A small movement. You push your pelvis 5-10 cm backwards. Then breathe out and breathe in. Three more times. Breathe in. Two more times. Breathe out. One last time. Breathe in. Anjaneya Asana. Hold it. Stay here for a moment. Active belly. Now you can slightly bend your back. Lift your heart. Open up. You can open your eyes. Fix a point in your room. Stay there. Pay attention. Give your body a lot of space in front of you. Now slowly bend your left leg. That's really nasty. Pull your left heel towards your face. Left hand on the left spine. Right hand stabilizes on the right knee. You can also slightly bend your left arm. Keep this idea of backbending and send a lot of attention to your left thigh. You're doing very well. If you want to go one step further, you can bring your right hand to your left spine. If that's too much for you, that's not a problem. The art lies in letting go. Deep breath in. Deep breath out. Deep breath in. Deep breath out. Now really slowly let go. Hands back. Hands back on the mat. Then push your right knee backwards. Position of the chin. Let's take a short break. Push your arms backwards. Take this break consciously. Relax your body again. Extend your exhale. Relax your back of the body. Deep breath out. Breathe out. Extend your arms forward. Four-legged standing. You can slide your knee a little to the beginning of your ceiling. That will make it easier. Now move your other foot forward. That should be your left foot. Put your toes on the right foot. Extend your right leg. And slightly push your foot forward. Again. Stable body in the middle. Active belly. Lift your back. Bend your fingers behind your head. Don't do more. Hold it and breathe. This is a nasty exercise. Especially the hip muscles. You have to work them really well. Especially the gluteus muscles. Breathe out. Push your feet into the floor. By the way, this exercise supports the gluteus muscles. Breathe out. Put your upper body down. Breathe in. Slowly come up. Hold it. Stay in the upright position. Push your arms forward. Pull yourself up. Now bring your hands in front of your heart. The shoulders stay behind. Slowly bend your back leg. Put your hands on the floor. Well done. For Anjaneya Asana, you can push your left foot 5 cm forward. Breathe in. Breathe out. Push your left knee, your pelvis, forward. Stay in the upright position. Stretch your leg inwards. Hold it. Feet grounded. Breathe in. Stretch and relax. Three more times for you. Your own breathing rhythm. This should be a good, intense experience for you. Stay in the stretching position. Open your eyes. Anjaneya, how is it for you? Good program today, right? Push your pelvis forward. Breathe in. Focus on the wall. Hold it here. You can now bend your back leg. Stay here for a moment. Straighten your pelvis. Pull your shoulders back. If you want to go one step further, put your left hand on the floor. You bent both arms. Lift your heart higher. You shine. You breathe. Maybe you can look forward to this experience, to experience your body as intensely as you do now. Breathe in and out deeply. Very good. Anjaneya, I'm glad it's going so well for us. We release. You too. Hands back. Look down again. Left foot back. You can put the blanket aside. And now you walk with your feet in the middle of your mat. Bend your legs. And please come back to your seat. Anjaneya, you can just sit down here in front. This is our plan for today's yoga class. You will walk with us. This is the title of the video. It's exciting. It's a crescent with bent legs. I'll show you and then you'll have it easier. You're standing upright. The block is in front of you, in extension of the left foot. You tilt forward and lift your right leg. You come with your left hand on the block, slightly to the left. You shift your right hand to your right hip. Turn your right hip. If you want to go one step further, you've practiced well today, you bend your right leg. Your hand is looking for the tension. You can turn here. Adha Chandra Chapasana. That's the name of the exercise. And then you can release again. And you come back to standing. You'll practice that in a moment. Come back to your mat. Place the block in front of you. We'll prepare that first. Feet close together. Now you put more weight on your left foot. There's a nice dry exercise. Bend your right leg. Relax your right hand. You do that five times. Release quickly. It's important to touch your foot lightly. One last time. Hold your foot. It's important that you pull your knee towards your body. Stay upright. Cover your left arm. And not much. You tilt a little bit forward. Pull your heel away from your face. Very good. Come up. Go straight to the other side. Bend your left leg. Pull your knee towards you. You do that five times. If this exercise is already difficult for you, it's even more difficult in the half moon. So don't stress yourself. Leave your left leg bent. Pull your knee towards your body. Stand up in your pelvis. Push your right arm to the ceiling. You tilt a little bit forward. You are allowed to wobble. Take a deep breath. Hands towards your heart. Close your eyes. Take a deep breath. Close your eyes for a moment. Allow yourself to try this exercise with us without any ambition or perfection. Playfully. Open yourself up to life. Very good. Open your eyes. Feet together. Place the block in the middle in front of you. About 30 cm. Now put more weight on your right foot. Put your hands on your hips. Now lift your left leg and your upper body tilts forward. The right hand is looking for the block. You can move it a little bit to the right. Now it's getting more stable. You turn your left hip. Very good. Your gaze stays down. You can stay in this position or you bend your left leg and your left hand is looking for the bar. That should work for you, Anja. Stay here. Now push your left hip into your left hand. Pull your left shoulder to the back. Remember to bend your back. We practiced the Sphinx today. You have exactly this quality. Two more deep breaths. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Now you do the same thing. Pay attention to the other side. Open your eyes. Put your left foot on the ground. Lift your right foot to the back. Your upper body tilts forward. You can also do it like this. Put your left hand on the block and move it to the left. Put your right hand on your right hip. Lift your right hip. Turn it up. Activate your abdomen. This is important. Act from a stable center. Now bend your right leg. Your hand is looking for the bar. Very good. Keep your focus. Push your left foot. Now bend your back. Pull your shoulder blades together. Your heart can shine. Your whole body opens up. Inhale deeply. Exhale. Release. Put your right foot back. Bend your legs for the squat. Close your eyes. To the left and to the right. Swing with your pelvis. Now there is this magical phrase in yoga. Relax on your back. Put your block and your blanket close to you. Put your feet in front of your buttocks. Touch your knees. Put your hands on your stomach. Hit the bell and use this tone to relax your body. Now perceive yourself exactly in the moment after the challenge. How you can release yourself. It follows a nice and relaxing ending sequence. Then you will be able to enjoy the final relaxation. Spread your arms 90 degrees apart. Extend your wings to the side. Keep your feet wide on the mat. Turn your palms towards the ceiling. Relax. Pull your knees wide apart. Both knees tilt to the right. Inhale in the middle. Exhale to the left. Repeat this a few times. Follow your own breathing rhythm. With every movement send a relaxation into your pelvis, into your hips, into your spine, into your shoulders. Then come back to the middle. Today we have something nice planned. Open your eyes. Extend your right leg to the front. Extend your left leg to the ceiling. If you have a block, it would be great to lower your left leg to the right. Close your eyes and turn your head to the left. Relax your shoulders. Today we have stretched the thigh muscles so often that you can practice the next step with us. Think about your right leg. You can bend it. The left hand is looking for the right tendon. Relax your shoulders. Lower them to the floor. Stay here for a moment. Take deep breaths. There is an additional challenge. If you are happy, stay in this position. If you want to go one step further, open your eyes. Pull your left knee towards you. The right hand is looking for the left tendon. The left foot is on the outside. Extend your left leg. You can lower it to the floor or use a block. This would be the full position. Everyone can do it. No one has to. This is a good motto. Relax. Stay here for three breaths. Inhale and exhale. I open up to life. This can mean that you consciously let go of things and stay relaxed. Slowly release. Everything back. Stretch out. Push your arms back. Feet far forward. Go to the other side. Extend your arms to the side. Spread your wings. Lift your right leg. Take the block. Let the right leg tilt to the left. You can lower your leg. Turn your head to the right. Enjoy this position. If you want to go one step further, you can follow us. Bend your left leg. The right hand is looking for the block. Take deep breaths. The last option is a big challenge. Not everyone has to do it. You can stay in this position. Or you can pull your right knee towards you. The left hand on the right foot. Grab the outside of the foot. Extend the leg. This should feel good. Your body is connected with your breath. Take four long deep and full breaths. After the fourth breath you can release. Come back. Stretch your legs forward. Arms far back. Pull your knee towards you. For the Baddha Konasana lie down. Put your feet together. Hands on the outside of the foot. Shoulders relaxed. Now you can send your attention to the pelvis, to the hips. Relax. The muscles are relaxed and soft. Take a deep breath. Keep your eyes closed. From here the way is clear to the happy baby. The heels over the knees. Pull the knees towards the armpit. You don't have to stress. The pelvis stays as relaxed as possible. Shoulders relaxed. Keep your hands on your feet. You can stretch your right leg and bend again. Stretch the left leg to the left. Bend again. Release. Stretch everything out. Pull yourself up. Now is the perfect time for the final relaxation. You can lay down at home. Take this moment with us to immerse yourself in nature. Cover yourself at home. You can also roll a blanket under your knees. The lower back is happy. The palms are facing the blanket. Release all tension. Give all your body weight to the floor. Open your mouth wide until you feel a pull in your jaw joint. Then relax your jaw joint. Close your mouth. Relax your facial muscles. I count from 10 backwards. With each number you can relax more and more in your body. 10 9 8 7 6 5 2 1 Let your breath become calm and natural. Scan your body. Where you still feel tension, send your breath there and relax in the area. Feel the individual exercises. Where could you feel tension? Without waiting, just feel it again and let it go. I will now hit the bell three times for you and allow you to relax in your body. 10 9 8 7 6 5 4 3 2 1 Let your breath become calm and natural. Scan your body. The door is open. Energy flows into the last cell of your body. You are connected with yourself and your energy. Now use this special moment. Think about something you want to achieve in your life. A sentence clearly directed forward. Repeat the sentence three times in your mind. Let your body move again. Feet, arms and legs. You can push your arms far back. Feet far away from you. Stretch and stretch. Put your feet in front of your buttocks and roll over your right side of the body. Sit up. Hands go in front of your heart and put your hands together in the Anjali Mudra of Gratitude. Thank yourself for the exercise. May yoga help you to open yourself to life again and again. Breathe out. Breathe in. Open your eyes. Let go of your hands. It is important to practice the whole video with us. Please leave a comment. Tell us how you did it. We are happy to hear from you. We made this video for you. If you liked this yoga lesson, Anja and I always offer a live Zoom lesson. You can find the information under the video in the description. You can practice live with us. The best way to do yoga. I recommend you to subscribe to our channel and share the video. Let yourself feel good. Great that you were with us. Thank you. Bye. Namaste.