Flow Yoga: Energy in the flow
Where is she again, our energy? When it gets darker and colder outside, she likes to say goodbye to hibernation and leaves us tired and tired. A flowing yoga session can now work wonders to recharge our memory.
What does flow yoga mean?
The special thing about it: You do not take a break between the individual yoga exercises, but go from one asana fluently to the next. Breathing and movement merge, so you get into a dynamic flow, The effect: It generates heat and energy in the body, which activates the metabolism, supplies the cells, trains the cardiovascular system and cleanses the body. The best example of this is the classic sun salutation.
Above all, it calms the mind: A yoga flow is like a meditation in motion. You come to rest, the head can switch off. Especially people with a hectic everyday life often find it easier to go completely into the silence than with a classical meditation. Very important in any case is the deep breathing, You breathe in more energy than out. The body stores this extra life energy, the prana, then in the seven energy centers, the chakras.
This is how Flow Yoga works:
The way to the goal for more energy looks as follows: Beginners complete all exercises once in the river, without breaks. The sequences are seamlessly connected. Advanced students can easily do two to three rounds in a row. Exercises in the rhythm of breathing and pulls your navel with each exhalation in the direction of the spine, to intensify the effect.
Ideal are three to four yoga sessions a week, If you prefer single asanas, no problem: then just hold a little longer (5 to 8 breaths).
Flow Yoga - The Exercise
1 of 24Warm-up
From the supine position, place your hands on your knees and gently pull to the chest. The knees circle slowly, three breaths per direction.
2 of 24Warm-up
In the quadruped stand, with their hands under their shoulders, their knees under their hips.
3 out of 24Warm-up
With the inhalation into the hollow cross come, with the exhalation round the back, a total of five breaths.
4 out of 24Warm-up
From the quadruped stand, lift your knees off the ground, stretch your butt towards the ceiling and get into the dog who is looking down. Stand on the spot, flexing the knees alternately, for about five breaths.
Tip: If you like, hang three round sun greetings behind.
5 out of 24Warrior - Part 1
From the looking down dog with the inhalation lift the right leg straight up and with the exhalation in a flowing movement bring the right foot forward between the hands.
6 out of 24Warrior - Part 1
Support on the fingertips. Pull the left foot slightly and turn the left heel 45 degrees inwards.
7 out of 24Warrior - Part 1
Breathing in on the upper body with stretched arms raise to the ceiling, the front knee is bent on the rise above the hock, the pelvis points forward.
8 out of 24Warrior - Part 1
Hold the Warrior 1 for a breath, then stretch the front leg while exhaling while lowering the upper body and arms to the floor. The nose goes to the knee, the palms or fingertips touch the ground, the head is loose. Breathe in. With the next exhalation, bend the front leg again and lower even deeper into the deep lunge. With inhalation bring the stretched arms back over the head, back into the warrior 1. When breathing out, stretch the front leg again, the upper body sinks with a straight back to the front leg.
9 out of 24Warrior - Part 2
From Exhaling Warrior 1, place the back foot on the balls of your feet, protect your upper body, and place your fingertips on the floor next to the front foot.
10 out of 24Warrior - Part 2
With the next exhalation, raise the upper body again, the arms hanging loose. Bend the back knee and push the left hip slightly forward. With inhalation, stretch the back leg and come up slightly, with the exhalation bend again, keeping the knee just above the ground.
Three passes.
11 out of 24Turned Lunge
Lower the back left knee to the floor, the front foot remains in place, the right knee over the ankle. Support the right hand on the thigh, turn the upper body to the right and bring the left elbow to the outer edge of the knee. Now fold the palms in front of the chest in prayer position. Hold three breaths.
12 out of 24Turned Lunge
Then put your hands next to the front foot, stretch the back leg and put your foot back in the push-up posture.
13 out of 24Turned Lunge
From there, come into the dog looking down, take two breaths and then make the Warrior Flows 1 and 2 and the twisted lunge on the other side.
14 out of 24Side bow
Get back into the push-up posture from the dog looking down, hold your breath. Now with your inhalation, place your feet hip-wide, turn both heels to the left and lift your upper arm off the floor. With the exhalation push the butt to the heels and bend the knees. With inhalation stretch your legs and right arm, your shoulder pulls away from the ear. Three passes.
15 out of 24Side bow
With the exhalation push the butt to the heels and bend the knees. With inhalation stretch your legs and right arm, your shoulder pulls away from the ear. Three passes. Return to the down-looking dog with the exhalation via the push-up posture. Hold two breaths. Page change.
16 out of 24sphinx
Laying on the floor for a long time from the push-up position, the feet are folded, the legs close together, arms stretched forward.
17 out of 24sphinx
Now pull your elbows under your shoulders. With inhalation, lift the upper body, open the heart and pull the shoulders away from the ears. The legs actively push into the ground. Breathe in.
18 out of 24sphinx
With the exhale push up the body, the butt goes towards the ceiling, the view to the belly button, the shoulder blades pull apart. With the inhalation coming back into the sphinx, with the exhalation in the previous position. Three passes.
19 out of 24sphinx
Then rest briefly in the prone position and place your forehead on the back of your hand.
20 out of 24arc
From the prone position, bend your knees and grip the ankles with your hands - feet and legs remain hip-wide. Now lift your feet and head. The toes push to the ceiling, the foot clamp presses into the hand. The shoulders pull away from the ears. The stomach is tense and pressed to the floor.
The heart is wide, the view goes diagonally forward on the mat. Hold three to five breaths, breathe calmly into the chest. Lay down. Three repetitions.
21 out of 24Half cow face
In the child attitude come: The big toes touch each other, the knees are hip-width apart, the upper body is placed forward, the forehead touches the ground, the arms are loosely beside the legs. Hold five breaths.
22 out of 24Half cow face
Stand your upper body up, buttocks to the side and feet to the front. With your right leg straight forward, beat your left angled leg over your right so that your knees are on top of each other, leaning your upper body forward. Hold three breaths.
23 out of 24Half cow face
Page change. Then bend the upper right leg backwards, heel towards the buttocks, place the left forearm next to the long left leg on the floor. Open the rib cage to the right, the right arm goes long over the head, shoulder away from the ear. Three breaths, then side changes.
24 out of 24Shavasana
Lie on your back, close your eyes, release all muscle tension and thoughts, and seek deep breath for six minutes.
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Harmony workout for inner peacePracticing Flow Yoga with ChroniquesDuVasteMonde Fitness
If you feel like practicing Flow Yoga yourself, you can do it with the ChroniquesDuVasteMonde Fitness DVD "Flow Yoga - Dynamic Yoga Training in the Flow". From this we have taken the exercise shown here. It also includes four beginner and intermediate yoga programs: Power Flow (60 minutes), Core Flow (58 minutes), Energy Flow (68 minutes) and Relax Flow (60 minutes). You can order them directly in the ChroniquesDuVasteMonde shop.
