5 element workout: water
Your workout
First, warm up well with the warm-up exercises. For each element that you ticked a maximum of three times in the test, then follow two exercises. Complete both in turn - then switch to the next element. Beginners start each exercise with two sets of 5 to 10 repetitions, advanced students may train with 3 sets of 10 repetitions.
Feel inside each exercise: your body senses intensity and range of movement. Start gently, and get used to your feel-good level. Keep breathing calmly, loosen tension in the breaks in between. Very important: In order for the training to have an effect on the mind and soul, every element has a guiding idea that should accompany you through the last sentence of each exercise.
The warm-up
In a middle stirrup bend the knees slightly and stretch again. Breathe in when bending your legs, exhale when stretching. Raise the spine consciously and breathe into the back extension. Duration: about 1 minute. Then bend your legs lower and with your arms side up in a circle over your head, lower them significantly with the leg extension. Duration: about 1 minute.
This causes water exercises for mind and soulThey help to defuse confrontation, to stay relaxed and to accept and enjoy the flow of life.
Your guiding ideaImagine releasing the tension in a relationship through a soft contact with the other person.
Exercise 1: Feel the wave
That's how it's done:Place upper body in heel on thighs, stretch arms forward. Push the body forward over the floor. Crouch your back, chin slightly forward. Arrived at the front, round back, chin to chest, stomach and buttocks. Bring the fuselage back to the starting position, continue in a continuous wave. Professionals can also try the other direction.
Tempo: Slowly.
Breathing: Inhale with the caves, exhale when you round.
That's how it works: Mobilization of the spine and strengthening of the chest muscles.
Exercise 2: Being in the river
That's how it's done: The legs slightly bent with bent knees, the weight rests on the foot outside. The hips with torso and head in a line forward in the horizontal tilt. Stretch the arms sideways and turn them around the spine axis to the right and left, taking the head and shoulder girdle with them.
Tempo: Moderate.
Breathing: Exhale when turning up, inhale on the way to the middle.
That's how it works: Strengthens the back and shoulder muscles, improves trunk rotation.
