21 Tage - Yoga Challenge
Dieses Programm umfasst 7 verschiedene Einheiten pro Woche und jede Woche ist gleich.
Mit der Challenge kannst du deine Yogapraxis jeden Tag abwechslungsreich gestalten und einen Fortschritt bei der Umsetzung der Haltungen spüren.
Deine Challenge besteht darin, jeden Tag drei Wochen lang eine Yogaeinheit zu absolvieren!
Julie Guery
Sports coach
Woche 1 - Week 1
Find your groove, let go of tension and take each pose and sequence as they come without putting pressure on yourself. Don't forget that your breath is very important. Breathe only through your nose. Have a great week!
-
01. Open your hips (31 min)
-
01
Easy pose with chin mudra (90 sec)
-
02
Neck stretch (2 min)
-20-11-02-10:6.jpg)
-
03
Staff pose with leg shake (30 sec)
-
04
Staff pose (30 sec)
-
05
Tabletop with hip circles (20 sec)
-
06
Garland pose (30 sec)
-
07
Half seated forward bend R and L (2 min)
-
08
Reclined butterfly (50 sec)
-
09
Wide-angle seated side bend (2x45 sec)
-
10
Wide-angle seated forward bend with hands behind the back (20 sec)
-
11
Wide-angle seated forward bend (75 sec)
-
12
Seated twist pose (2x30 sec)
-
13
Staff pose (30 sec)
-
14
Half lord of the fishes pose (2x45 sec)
-
15
Cow face pose (2x40 sec)
-
16
Staff pose with leg shake (30 sec)
-
17
Hero with chest opening (30 sec)
-
18
Frog pose (45 sec)
-
19
Child's pose (30 sec)
-
20
Pigeon (2x45 sec)
-
21
Reclined butterfly (50 sec)
-
22
Happy baby (60 sec)
-
23
Final resting pose (2 min)
-
02. Lower body stretches (24 min)
-
01
Easy grounding pose (90 sec)
-
02
Seated side bend (2x30 sec)
-
03
Twisted easy pose (40 sec)
-
04
Tabletop with hip circles (20 sec)
-
05
Child's pose (30 sec)
-
06
Downward-facing dog (45 sec)
-
07
Lizard (2x40 sec)
-
08
Downward-facing dog (45 sec)
-
09
Pigeon (2x45 sec)
-
10
Half seated forward bend (2x60 sec)
-
11
Seated forward bend with raised leg (2x45 sec)
-
12
Side plank with overhead reach (2x45 sec)
-
13
Staff pose with leg self-massage (60 sec)
-
14
Happy baby (60 sec)
-
15
Final resting pose (2 min)
-
03. Twists (28 min)
-
01
Easy pose (40 sec)
-
02
Easy pose with sun-piercing breath (30 sec)
-
03
Easy pose with hands on belly (45 sec)
-
04
Seated side bend (2x30 sec)
-
05
Twisted easy pose (40 sec)
-
06
Tabletop with wrist circles (30 sec)
-
07
Thread the needle pose (2x45 sec)
-
08
Standing forward bend twist (2x45 sec)
-
09
Chair pose (30 sec)
-
10
Revolved chair pose (2x60 sec)
-
11
Low lunge with prayer twist (2x60 sec)
-
12
Standing forward bend with bent elbows (40 sec)
-
13
Warrior 2 (2x60 sec)
-
14
Extended side angle pose (2x45 sec)
-
15
Low lunge with arm extended up (2x60 sec)
-
16
Half lord of the fishes pose (2x45 sec)
-
17
Reclined butterfly (50 sec)
-
18
Final resting pose (2 min)
-
04. Neck and upper back (25 min)
-
01
Easy grounding pose (90 sec)
-
02
Twisted easy pose (40 sec)
-
03
Wrist warm-up (45 sec)
-
04
Neck self-massage (2x50 sec)
-
05
Neck warm-up (2x45 sec)
-
06
Cat-cow (45 sec)
-
07
Child's pose (30 sec)
-
08
Downward-facing dog (30 sec)
-
09
Cat-cow (45 sec)
-
10
Thread the needle pose (2x45 sec)
-
11
Child's pose with hands on feet (2x30 sec)
-
12
Hero with chest opening (30 sec)
-
13
Seated forward bend (60 sec)
-
14
Side plank with overhead reach (2x30 sec)
-
15
Half lord of the fishes pose (2x45 sec)
-
16
Knees to chest (60 sec)
-
17
Reclined twist (2x30 sec)
-
18
Happy baby (60 sec)
-
19
Final resting pose (2 min)
-
05. Time to unwind (22 min)
-
01
Easy grounding pose (90 sec)
-
02
Staff pose (30 sec)
-
03
Staff pose with ankle and wrist circles (45 sec)
-
04
Staff pose with leg self-massage (60 sec)
-
05
Easy pose with sun-piercing breath (30 sec)
-
06
Seated side bend (2x30 sec)
-
07
Twisted easy pose (40 sec)
-
08
Reclined butterfly (30 sec)
-
09
Cow face pose (2x40 sec)
-
10
Seated butterfly (30 sec)
-
11
Seated forward bend (60 sec)
-
12
Half lord of the fishes pose (2x45 sec)
-
13
Staff pose (30 sec)
-
14
Hamstring stretch (2x30 sec)
-
15
Happy baby (60 sec)
-
16
Knees to chest (60 sec)
-
17
Knees-to-chest twist (2x30 sec)
-
18
Final resting pose (2 min)
-
06. Yoga Detox (30 min)
-
01
Mountain – Downward-facing dog (30 sec)
-
02
Mountain with prayer hands (30 sec)
-
03
Chair pose (30 sec)
-
04
Revolved chair pose (2x60 sec)
-
05
Standing forward bend (60 sec)
-
06
Downward-facing dog (60 sec)
-
07
Cobra (60 sec)
-
08
Downward-facing dog (60 sec)
-
09
Mountain with arms overhead (60 sec)
-
10
Sun salutation (4 min)
-
11
Lunge with prayer twist (2x60 sec)
-
12
Mountain with prayer hands (60 sec)
-
13
Extended side angle pose (2x45 sec)
-
14
Seated twist (2x45 sec)
-
15
Reclined butterfly (50 sec)
-
16
Final resting pose (2 min)
-
07. Full-body yoga break (32 min)
-
01
Easy pose (40 sec)
-
02
Hero (40 sec)
-
03
Hero with chest opening (30 sec)
-
04
Cow face (2x40 sec)
-
05
Cat-cow (45 sec)
-
06
Mountain pose (30 sec)
-
07
Half moon pose (2x40 sec)
-
08
Triangle (2x45 sec)
-
09
Mountain with prayer hands (60 sec)
-
10
Mountain with arms overhead (40 sec)
-
11
Standing forward bend (60 sec)
-
12
Downward-facing dog (45 sec)
-
13
Cobra (40 sec)
-
14
Child's pose (45 sec)
-
15
Downward-facing dog (60 sec)
-
16
Lizard (2x40 sec)
-
17
Wide-legged standing forward bend (60 sec)
-
18
Tree pose (2x40 sec)
-
19
Dancer pose (2x40 sec)
-
20
Seated forward bend (60 sec)
-
21
Boat with hands behind the thighs (60 sec)
-
22
Shoulder stand (40 sec)
-
23
Knees to chest (60 sec)
-
24
Happy baby (60 sec)
-
25
Final resting pose (2 min)
In this sequence, you'll deepen your control of your breathing with alternate nostril breathing to relax your body and mind. Once your mind is calm and body relaxed, we'll open the hips one side at a time before going into the deeper musculature.
The key to a flexible body is a flexible mind: respect your limits and never force your body into a position :)
Be patient. It can take a few months of consistent practice to see results.
The goal of this routine is to release tension in the hamstrings, thighs and psoas in time with your breath.
Take slow, deep breaths. Don't force - stretch your muscles gently, letting them release in their own time.
Be patient and kind to yourself. You'll make progress by finding and respecting your edge.
This sequence will take you through several grounding twisting poses, such as low lunge and warrior, along with a series of gentle and restorative seated and reclined twists.
The twisted warrior poses combine strength and flexibility with a focus on alignment: remember to keep your spine long as you twist.
Great job on this routine. Always listen to your body and focus on how you feel in your spine and core to help you stay in proper alignment.
Here's a slow, gentle floor sequence you can do to release tension in your upper back and neck.
Enjoy your routine
Release your shoulders as you move with your breath to relax your mind.
This sequence is perfect for starting or wrapping up your day, especially if you have to carry a lot of things or spend quite a bit of time in front of the computer.
You'll bring your attention to your breath before going into seated and reclined poses to relax your entire body.
Enjoy your routine
Breathing slowly and deeply throughout the session will help you let go and unwind.
Well done! This is the end of the programme! We hope you feel fitter, stronger and more flexible. Stay tuned for more programmes!
This yoga detox session features a series of twisting poses to flush out toxins from the body. These poses create space in the digestive system and squeeze the organs. The twisting movement helps move out old blood with toxins. When you release the twist, oxygenated blood flows back into your organs, stimulating your blood circulation, organs and glands. The dynamic series of postures will make you break a sweat, which along with this internal rinsing and your breathing, will cleanse your body from the inside. As you do this sequence, use your breath to guide your movements. Move with your breath.
For this routine, you'll need a non-slip mat and a yoga outfit you can move easily in.
Great job on this routine! You can do it every day for even more effective results.
In need of a mid-day break?
Try this full-body yoga break sequence.
Do it every day to get a stronger and more flexible body and mind. You'll start to see the difference with each passing day.
Enjoy your routine
A mat, some calm music, slow and deep breathing, comfy clothing and bare feet are all you need for this sequence.
Well done! This routine will help you feel more at ease in your body. You should feel more flexible and stronger.
Woche 2 - Week 2
You'll repeat the same sequences, trying to go a little deeper into each pose: find your edge as you work on improving both strength and flexibility.
-
08. Open your hips (31 min)
-
01
Easy pose with chin mudra (90 sec)
-
02
Neck stretch (2 min)
-
03
Staff pose with leg shake (30 sec)
-
04
Staff pose (30 sec)
-
05
Tabletop with hip circles (20 sec)
-
06
Garland pose (30 sec)
-
07
Half seated forward bend R and L (2 min)
-
08
Reclined butterfly (50 sec)
-
09
Wide-angle seated side bend (2x45 sec)
-
10
Wide-angle seated forward bend with hands behind the back (20 sec)
-
11
Wide-angle seated forward bend (75 sec)
-
12
Seated twist pose (2x30 sec)
-
13
Staff pose (30 sec)
-
14
Half lord of the fishes pose (2x45 sec)
-
15
Cow face pose (2x40 sec)
-
16
Staff pose with leg shake (30 sec)
-
17
Hero with chest opening (30 sec)
-
18
Frog pose (45 sec)
-
19
Child's pose (30 sec)
-
20
Pigeon (2x45 sec)
-
21
Reclined butterfly (50 sec)
-
22
Happy baby (60 sec)
-
23
Final resting pose (2 min)
-
09. Lower body stretches (24 min)
-
01
Easy grounding pose (90 sec)
-
02
Seated side bend (2x30 sec)
-
03
Twisted easy pose (40 sec)
-
04
Tabletop with hip circles (20 sec)
-
05
Child's pose (30 sec)
-
06
Downward-facing dog (45 sec)
-
07
Lizard (2x40 sec)
-
08
Downward-facing dog (45 sec)
-
09
Pigeon (2x45 sec)
-
10
Half seated forward bend (2x60 sec)
-
11
Seated forward bend with raised leg (2x45 sec)
-
12
Side plank with overhead reach (2x45 sec)
-
13
Staff pose with leg self-massage (60 sec)
-
14
Happy baby (60 sec)
-
15
Final resting pose (2 min)
-
10. Twists (28 min)
-
01
Easy pose (40 sec)
-
02
Easy pose with sun-piercing breath (30 sec)
-
03
Easy pose with hands on belly (45 sec)
-
04
Seated side bend (2x30 sec)
-
05
Twisted easy pose (40 sec)
-
06
Tabletop with wrist circles (30 sec)
-
07
Thread the needle pose (2x45 sec)
-
08
Standing forward bend twist (2x45 sec)
-
09
Chair pose (30 sec)
-
10
Revolved chair pose (2x60 sec)
-
11
Low lunge with prayer twist (2x60 sec)
-
12
Standing forward bend with bent elbows (40 sec)
-
13
Warrior 2 (2x60 sec)
-
14
Extended side angle pose (2x45 sec)
-
15
Low lunge with arm extended up (2x60 sec)
-
16
Half lord of the fishes pose (2x45 sec)
-
17
Reclined butterfly (50 sec)
-
18
Final resting pose (2 min)
-
11. Neck and upper back (25 min)
-
01
Easy grounding pose (90 sec)
-
02
Twisted easy pose (40 sec)
-
03
Wrist warm-up (45 sec)
-
04
Neck self-massage (2x50 sec)
-
05
Neck warm-up (2x45 sec)
-
06
Cat-cow (45 sec)
-
07
Child's pose (30 sec)
-
08
Downward-facing dog (30 sec)
-
09
Cat-cow (45 sec)
-
10
Thread the needle pose (2x45 sec)
-
11
Child's pose with hands on feet (2x30 sec)
-
12
Hero with chest opening (30 sec)
-
13
Seated forward bend (60 sec)
-
14
Side plank with overhead reach (2x30 sec)
-
15
Half lord of the fishes pose (2x45 sec)
-
16
Knees to chest (60 sec)
-
17
Reclined twist (2x30 sec)
-
18
Happy baby (60 sec)
-
19
Final resting pose (2 min)
-
12. Time to unwind (22 min)
-
01
Easy grounding pose (90 sec)
-
02
Staff pose (30 sec)
-
03
Staff pose with ankle and wrist circles (45 sec)
-
04
Staff pose with leg self-massage (60 sec)
-
05
Easy pose with sun-piercing breath (30 sec)
-
06
Seated side bend (2x30 sec)
-
07
Twisted easy pose (40 sec)
-
08
Reclined butterfly (30 sec)
-
09
Cow face pose (2x40 sec)
-
10
Seated butterfly (30 sec)
-
11
Seated forward bend (60 sec)
-
12
Half lord of the fishes pose (2x45 sec)
-
13
Staff pose (30 sec)
-
14
Hamstring stretch (2x30 sec)
-
15
Happy baby (60 sec)
-
16
Knees to chest (60 sec)
-
17
Knees-to-chest twist (2x30 sec)
-
18
Final resting pose (2 min)
-
13. Yoga Detox (30 min)
-
01
Mountain – Downward-facing dog (30 sec)
-
02
Mountain with prayer hands (30 sec)
-
03
Chair pose (30 sec)
-
04
Revolved chair pose (2x60 sec)
-
05
Standing forward bend (60 sec)
-
06
Downward-facing dog (60 sec)
-
07
Cobra (60 sec)
-
08
Downward-facing dog (60 sec)
-
09
Mountain with arms overhead (60 sec)
-
10
Sun salutation (4 min)
-
11
Lunge with prayer twist (2x60 sec)
-
12
Mountain with prayer hands (60 sec)
-
13
Extended side angle pose (2x45 sec)
-
14
Seated twist (2x45 sec)
-
15
Reclined butterfly (50 sec)
-
16
Final resting pose (2 min)
-
14. Full-body yoga break (32 min)
-
01
Easy pose (40 sec)
-
02
Hero (40 sec)
-
03
Hero with chest opening (30 sec)
-
04
Cow face (2x40 sec)
-
05
Cat-cow (45 sec)
-
06
Mountain pose (30 sec)
-
07
Half moon pose (2x40 sec)
-
08
Triangle (2x45 sec)
-
09
Mountain with prayer hands (60 sec)
-
10
Mountain with arms overhead (40 sec)
-
11
Standing forward bend (60 sec)
-
12
Downward-facing dog (45 sec)
-
13
Cobra (40 sec)
-
14
Child's pose (45 sec)
-
15
Downward-facing dog (60 sec)
-
16
Lizard (2x40 sec)
-
17
Wide-legged standing forward bend (60 sec)
-
18
Tree pose (2x40 sec)
-
19
Dancer pose (2x40 sec)
-
20
Seated forward bend (60 sec)
-
21
Boat with hands behind the thighs (60 sec)
-
22
Shoulder stand (40 sec)
-
23
Knees to chest (60 sec)
-
24
Happy baby (60 sec)
-
25
Final resting pose (2 min)
In this sequence, you'll learn to control your breathing with alternate nostril breathing to relax your body and mind. Once your mind is calm and body relaxed, we'll open the hips one side at a time before going into the deeper musculature.
The key to a flexible body is a flexible mind: respect your limits and never force your body into a position :)
Be patient. It can take a few months of consistent practice to see results.
The goal of this routine is to release tension in the hamstrings, thighs and psoas in time with your breath.
Take slow, deep breaths. Don't force - stretch your muscles gently, letting them release in their own time.
Be patient and kind to yourself. You'll make progress by finding and respecting your edge.
This sequence will take you through several grounding twisting poses, such as low lunge and warrior, along with a series of gentle and restorative seated and reclined twists.
The twisted warrior poses combine strength and flexibility with a focus on alignment: remember to keep your spine long as you twist.
Great job on this routine. Always listen to your body and focus on how you feel in your spine and core to help you stay in proper alignment.
Here's a slow, gentle floor sequence you can do to release tension in your upper back and neck.
Enjoy your routine
Release your shoulders as you move with your breath to relax your mind.
This sequence is perfect for starting or wrapping up your day, especially if you have to carry a lot of things or spend quite a bit of time in front of the computer.
You'll bring your attention to your breath before going into seated and reclined poses to relax your entire body.
Enjoy your routine
Breathing slowly and deeply throughout the session will help you let go and unwind.
Well done! This is the end of the programme! We hope you feel fitter, stronger and more flexible. Stay tuned for more programmes!
This yoga detox session features a series of twisting poses to flush out toxins from the body. These poses create space in the digestive system and squeeze the organs. The twisting movement helps move out old blood with toxins. When you release the twist, oxygenated blood flows back into your organs, stimulating your blood circulation, organs and glands. The dynamic series of postures will make you break a sweat, which along with this internal rinsing and your breathing, will cleanse your body from the inside. As you do this sequence, use your breath to guide your movements. Move with your breath.
For this routine, you'll need a non-slip mat and a yoga outfit you can move easily in.
Great job on this routine! You can do it every day for even more effective results.
In need of a mid-day break?
Try this full-body yoga break sequence.
Do it every day to get a stronger and more flexible body and mind. You'll start to see the difference with each passing day.
Enjoy your routine
A mat, some calm music, slow and deep breathing, comfy clothing and bare feet are all you need for this sequence.
Well done! This routine will help you feel more at ease in your body. You should feel more flexible and stronger.
Woche 3 - Week 3
You made it to the last week! Remember to breathe as you work through this sequence - maybe even working up a sweat in the process! You'll finish this challenge on a high note - stronger and more flexible!
-
15. Open your hips (31 min)
-
01
Easy pose with chin mudra (90 sec)
-
02
Neck stretch (2 min)
-
03
Staff pose with leg shake (30 sec)
-
04
Staff pose (30 sec)
-
05
Tabletop with hip circles (20 sec)
-
06
Garland pose (30 sec)
-
07
Half seated forward bend R and L (2 min)
-
08
Reclined butterfly (50 sec)
-
09
Wide-angle seated side bend (2x45 sec)
-
10
Wide-angle seated forward bend with hands behind the back (20 sec)
-
11
Wide-angle seated forward bend (75 sec)
-
12
Seated twist pose (2x30 sec)
-
13
Staff pose (30 sec)
-
14
Half lord of the fishes pose (2x45 sec)
-
15
Cow face pose (2x40 sec)
-
16
Staff pose with leg shake (30 sec)
-
17
Hero with chest opening (30 sec)
-
18
Frog pose (45 sec)
-
19
Child's pose (30 sec)
-
20
Pigeon (2x45 sec)
-
21
Reclined butterfly (50 sec)
-
22
Happy baby (60 sec)
-
23
Final resting pose (2 min)
-
16. Lower body stretches (24 min)
-
01
Easy grounding pose (90 sec)
-
02
Seated side bend (2x30 sec)
-
03
Twisted easy pose (40 sec)
-
04
Tabletop with hip circles (20 sec)
-
05
Child's pose (30 sec)
-
06
Downward-facing dog (45 sec)
-
07
Lizard (2x40 sec)
-
08
Downward-facing dog (45 sec)
-
09
Pigeon (2x45 sec)
-
10
Half seated forward bend (2x60 sec)
-
11
Seated forward bend with raised leg (2x45 sec)
-
12
Side plank with overhead reach (2x45 sec)
-
13
Staff pose with leg self-massage (60 sec)
-
14
Happy baby (60 sec)
-
15
Final resting pose (2 min)
-
17. Twists (28 min)
-
01
Easy pose (40 sec)
-
02
Easy pose with sun-piercing breath (30 sec)
-
03
Easy pose with hands on belly (45 sec)
-
04
Seated side bend (2x30 sec)
-
05
Twisted easy pose (40 sec)
-
06
Tabletop with wrist circles (30 sec)
-
07
Thread the needle pose (2x45 sec)
-
08
Standing forward bend twist (2x45 sec)
-
09
Chair pose (30 sec)
-
10
Revolved chair pose (2x60 sec)
-
11
Low lunge with prayer twist (2x60 sec)
-
12
Standing forward bend with bent elbows (40 sec)
-
13
Warrior 2 (2x60 sec)
-
14
Extended side angle pose (2x45 sec)
-
15
Low lunge with arm extended up (2x60 sec)
-
16
Half lord of the fishes pose (2x45 sec)
-
17
Reclined butterfly (50 sec)
-
18
Final resting pose (2 min)
-
18. Neck and upper back (25 min)
-
01
Easy grounding pose (90 sec)
-
02
Twisted easy pose (40 sec)
-
03
Wrist warm-up (45 sec)
-
04
Neck self-massage (2x50 sec)
-
05
Neck warm-up (2x45 sec)
-
06
Cat-cow (45 sec)
-
07
Child's pose (30 sec)
-
08
Downward-facing dog (30 sec)
-
09
Cat-cow (45 sec)
-
10
Thread the needle pose (2x45 sec)
-
11
Child's pose with hands on feet (2x30 sec)
-
12
Hero with chest opening (30 sec)
-
13
Seated forward bend (60 sec)
-
14
Side plank with overhead reach (2x30 sec)
-
15
Half lord of the fishes pose (2x45 sec)
-
16
Knees to chest (60 sec)
-
17
Reclined twist (2x30 sec)
-
18
Happy baby (60 sec)
-
19
Final resting pose (2 min)
-
19. Time to unwind (22 min)
-
01
Easy grounding pose (90 sec)
-
02
Staff pose (30 sec)
-
03
Staff pose with ankle and wrist circles (45 sec)
-
04
Staff pose with leg self-massage (60 sec)
-
05
Easy pose with sun-piercing breath (30 sec)
-
06
Seated side bend (2x30 sec)
-
07
Twisted easy pose (40 sec)
-
08
Reclined butterfly (30 sec)
-
09
Cow face pose (2x40 sec)
-
10
Seated butterfly (30 sec)
-
11
Seated forward bend (60 sec)
-
12
Half lord of the fishes pose (2x45 sec)
-
13
Staff pose (30 sec)
-
14
Hamstring stretch (2x30 sec)
-
15
Happy baby (60 sec)
-
16
Knees to chest (60 sec)
-
17
Knees-to-chest twist (2x30 sec)
-
18
Final resting pose (2 min)
-
20. Yoga Detox (30 min)
-
01
Mountain – Downward-facing dog (30 sec)
-
02
Mountain with prayer hands (30 sec)
-
03
Chair pose (30 sec)
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04
Revolved chair pose (2x60 sec)
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05
Standing forward bend (60 sec)
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06
Downward-facing dog (60 sec)
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07
Cobra (60 sec)
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08
Downward-facing dog (60 sec)
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09
Mountain with arms overhead (60 sec)
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10
Sun salutation (4 min)
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11
Lunge with prayer twist (2x60 sec)
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12
Mountain with prayer hands (60 sec)
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13
Extended side angle pose (2x45 sec)
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14
Seated twist (2x45 sec)
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15
Reclined butterfly (50 sec)
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16
Final resting pose (2 min)
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21. Full-body yoga break (32 min)
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01
Easy pose (40 sec)
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02
Hero (40 sec)
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03
Hero with chest opening (30 sec)
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04
Cow face (2x40 sec)
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05
Cat-cow (45 sec)
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06
Mountain pose (30 sec)
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07
Half moon pose (2x40 sec)
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08
Triangle (2x45 sec)
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09
Mountain with prayer hands (60 sec)
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10
Mountain with arms overhead (40 sec)
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11
Standing forward bend (60 sec)
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12
Downward-facing dog (45 sec)
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13
Cobra (40 sec)
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14
Child's pose (45 sec)
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15
Downward-facing dog (60 sec)
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16
Lizard (2x40 sec)
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17
Wide-legged standing forward bend (60 sec)
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18
Tree pose (2x40 sec)
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19
Dancer pose (2x40 sec)
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20
Seated forward bend (60 sec)
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21
Boat with hands behind the thighs (60 sec)
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22
Shoulder stand (40 sec)
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23
Knees to chest (60 sec)
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24
Happy baby (60 sec)
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25
Final resting pose (2 min)
In this sequence, you'll learn to control your breathing with alternate nostril breathing to relax your body and mind. Once your mind is calm and body relaxed, we'll open the hips one side at a time before going into the deeper musculature.
The key to a flexible body is a flexible mind: respect your limits and never force your body into a position :)
Be patient. It can take a few months of consistent practice to see results.
The goal of this routine is to release tension in the hamstrings, thighs and psoas in time with your breath.
Take slow, deep breaths. Don't force - stretch your muscles gently, letting them release in their own time.
Be patient and kind to yourself. You'll make progress by finding and respecting your edge.
This sequence will take you through several grounding twisting poses, such as low lunge and warrior, along with a series of gentle and restorative seated and reclined twists.
The twisted warrior poses combine strength and flexibility with a focus on alignment: remember to keep your spine long as you twist.
Great job on this routine. Always listen to your body and focus on how you feel in your spine and core to help you stay in proper alignment.
Here's a slow, gentle floor sequence you can do to release tension in your upper back and neck.
Enjoy your routine
Release your shoulders as you move with your breath to relax your mind.
This sequence is perfect for starting or wrapping up your day, especially if you have to carry a lot of things or spend quite a bit of time in front of the computer.
You'll bring your attention to your breath before going into seated and reclined poses to relax your entire body.
Enjoy your routine
Breathing slowly and deeply throughout the session will help you let go and unwind.
Well done! This is the end of the programme! We hope you feel fitter, stronger and more flexible. Stay tuned for more programmes!
This yoga detox session features a series of twisting poses to flush out toxins from the body. These poses create space in the digestive system and squeeze the organs. The twisting movement helps move out old blood with toxins. When you release the twist, oxygenated blood flows back into your organs, stimulating your blood circulation, organs and glands. The dynamic series of postures will make you break a sweat, which along with this internal rinsing and your breathing, will cleanse your body from the inside. As you do this sequence, use your breath to guide your movements. Move with your breath.
For this routine, you'll need a non-slip mat and a yoga outfit you can move easily in.
Great job on this routine! You can do it every day for even more effective results.
In need of a mid-day break?
Try this full-body yoga break sequence.
Do it every day to get a stronger and more flexible body and mind. You'll start to see the difference with each passing day.
Enjoy your routine
A mat, some calm music, slow and deep breathing, comfy clothing and bare feet are all you need for this sequence.
Well done! This routine will help you feel more at ease in your body. You should feel more flexible and stronger.
Tipp vom coach
Julie Guery
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