Yoga for body and soul

The yoga program for inner balance starts on this page.

Click here for the program: Yoga for the figure

Click here for the program: Yoga for a youthful radiance

The Chroniques DuVasteMonde Yoga Book

Even more yoga: The ChroniquesDuVasteMonde book! Our experts have put together 14 programs: for relaxed shoulders, a strong back, more self-confidence, better falling asleep or a gentle fitness training during pregnancy and after birth. , , In addition: the 25 most important yoga exercises, explained step by step, and how they work. Martina Behm and Christiane Jaschiniok, "ChroniquesDuVasteMonde Yoga", Diana-Verlag, 160 pages, 16.95 euros.

The program for inner balance

If you sometimes feel that everything is getting too much for you, you can not rest anymore, and you may even have a stomach, head or backache that causes stress, then this little yoga program is perfect for you. Note: the instructions for each exercise can be found on the next page.

The mountain keeping (1) gives stability and self-confidence.

With the yoga tree (2) practice balance, physically as well as mentally.

The two rotary postures (3 + 4) Bringing your body sides in harmony with each other, stretching and strengthening your back muscles and helping to release tension.

The knee swing (5) is a boon for the lower back and leaves you calm and relaxed.

A great introduction to the short meditation (6) at the end: it helps to distance oneself from everyday life and to come to rest.

The exercises

1. The mountain Stand upright with your knees slightly bent. Tighten the butt and abdominal muscles slightly. Lower your shoulders to the back and stretch your back. The view is calm and relaxed forward. Inhale and exhale five times.

2. The tree Stand upright, feet hip-width apart. Extend the arms to the side. Shift the weight to the left leg. Raise the right foot, turn the right knee outwards and place the foot about knee height on the other leg. Put your arms over your head so that your palms touch. Tense the abdominal muscles. Hold for about five breaths.

3. Cross-legged with rotation Sit in the cross-legged position (possibly put a folded blanket under your buttocks). Stretch your back out of the pelvis. While breathing out, slowly raise your arms sideways to shoulder height. The palms point forward. The elbows bend. Next exhale, turn upper body and head to the right. Hold for about four breaths. When exhaling return to the starting position. Then turn to the left.

4. Swivel seat Sit down on the floor and stretch your legs forward. Put the left foot to the right of the right leg. While breathing out, turn upper body and head to the left and cover the left knee with the right arm. Put the left hand behind the shoulder on the floor. Hold for about eight breaths. Then do the exercise with the other leg.

5. Knee swing Lie on your back, preferably on a thick surface. Tighten your legs and put your feet hip-width. The back is flat on the mat. Lift your knees towards your stomach, holding with both hands. As you exhale, slowly pull your legs up against your upper body. The hands remain on the knees. When breathing in, move your legs back slowly. Alternative: legs right, move left. Repeat until you feel clearly that your breath has calmed down. Then stretch out your legs and track down.

6. Cross-legged meditation Make yourself really comfortable: cross-legged with a folded blanket or a firm pillow under the butt. But you can also meditate on a chair or stool. Raise the spine out of the pelvis. Stretch the cervical spine and lower the chin a bit. Tense your stomach slightly. Drop your shoulders back and down. Put your hands together in your lap or put them on your knees. Concentrate on the breath now: feel how the air is a little cooler when inhaling into the nose than when exhaling. Increase the meditation time week by week: First, 20 deep breaths, then 40, and so on. ->

The program for the figure

For tight arms, a flat stomach, well-toned legs and a firm butt you do not need to go to the gym. You can do that with yoga as well, because many postures are strength exercises that tighten the muscles in the crucial areas. Note: the instructions for each exercise can be found on the next page.

The boat (1) trains the abdominal muscles just as effectively as classic sit-ups.

Side angle support (2) strengthens at the same time the oblique abdominal muscles, legs and buttocks and makes a nice waist.

In the bow posture (3) then the back of the body is on it: back, butt and the rear leg muscles.

The heroic pose (4) Tightens the thighs. In addition, the heroine makes self-confident and optimistic - this is important for an upright posture in everyday life, which acts as a lifting for the whole body.

In the sitting posture (5) do something for your shoulders, back and legs again.

At the end, relax in the Prevention (6).

A complete figure workout that works without aids and can be integrated into the fullest appointment calendar!

The exercises

1. The boat They lie on their backs and put their arms next to their hips. Put on your knees and put your feet up. As you exhale, tense the abdominal muscles by pulling in the abdominal wall. Next breathing. Raise the lower legs as seen in the photo. While breathing out, also raise your arms and head. Next breathing. Be careful not to push the head and chin too much towards the knee. The feet and legs remain bent. Hold for about two breaths. As you exhale slowly drop your head and arms and put your feet back on. Repeat three to five times. Then trace in the supine position.

2. Side angle support Kneel on the pad. Slide your butt to the right on the floor. Support with your right forearm, keeping your legs bent. The elbow joint is under the shoulder, the upper arm perpendicular to the ground. While exhaling, tense your abdomen and buttocks and lift your butt so that your body is straight from head to knees. Next breathing. Hold for about three breaths. Then lower the butt slowly. Repeat twice. Change to the other side and do the exercise three more times.

3. The bow Lie down on your stomach. Stretch out the arms to the back. Firmly tighten the pomaces. As you exhale, lift your upper body, bend your lower legs and grip your ankles with your hands. Pull the legs up a little so that the thighs lift off the ground and create a slight sense of stretch. Next breathing. Hold for two breaths. Let go, stretch arms and legs slowly.

4. The heroine They stand upright, their knees are loose. Stretch the arms horizontally to the side. Take a big step backwards with your left leg. The feet remain parallel. Deeply bend the right leg until the knee is vertical above the foot and lower leg. Breathe in. Raise your arms over your head so that your palms touch. The shoulder blades remain down. Hold for three breaths. Then lower your arms to the side, stretch the front leg and return to the starting position. Then repeat with the right leg.

5. Sitting position They stand upright, their knees are loose. When breathing in, stretch your arms backwards. Tense the abdominal muscles by pulling the abdominal wall inwards. Slowly, when breathing out, go to your knees and push your butt backwards. Tilt the pelvis a little bit forward. Stay in this posture for about three breaths. Then take a deep breath, stretch your knees and lower your arms while exhaling.

6. Prevention Stand upright with loose knees and tense the thigh muscles. Lift your arms sideways and over your head. Bend your knees and push your butt backwards. Bend the upper body forward. Touch the floor with your hands if you can. Let your head hang loose. Feel how the spine slowly relaxes. Stay in this posture for about six breaths. Then slowly straighten up, resting your hands on your thighs and then stretching your back.

The program for a youthful radiation

Healthy, flexible, slim and beautiful - that's the way we want to stay and yoga can help. After all, whoever has learned to know and master his body through yoga moves more harmoniously, has a more beautiful posture and radiates a contented serenity that is simply attractive.

In addition, yoga helps to keep weight, activate joints, and build lean, tight muscles. Here is the special anti-aging yoga program. Note: the instructions for each exercise can be found on the next page.

In the diamond seat (1) Stretching for the shoulders and chest, which is loosening and firming.

The cat (2) flexibilizes the spine and strengthens the back.

So is the king dove (3) prepared: It makes the hip and lumbar spine mobile, can stimulate hormone production and improve the circulation of the pelvic organs.

Dog and Board Attitude (4 +5) are equally effective, they strengthen arm, shoulder and leg muscles and deepen the breathing, so that all muscles are better supplied with oxygen.

Finally the boat activates (6) once again the whole body and strengthens the abdominal muscles.

The exercises

1. diamond seat with breast expander Kneel on the floor. Erect the spine. Lower the chin slightly to extend the cervical spine.Bring the hands behind the back and lift slightly stretched. Stay in this posture for about five deep breaths. Then release your arms and feel for a moment.

2. The cat Go to the quadruped stand. When breathing out, make your back round and look at your knees. When inhaling, let your back straight and stretch your butt backwards. When exhaling, go back into the Katzenbuckel attitude. Repeat about five times.

3. The king dove Starting position is the quadruped stand with straight back. While breathing out, extend the right leg to the back, bend the left knee and lower the butt on the left lower leg. Straighten your head and upper body, your hands stay on the ground. Then put the upper body on the left thigh. The arms are stretched forward. Put down the forehead on the floor. Stay that way for about six breaths. Then return to the quadruped stand and repeat with the left leg outstretched.

4. The dog In the quadruped stand, bend your feet and place so that only the toes touch the ground. As you breathe out, lift your knees, give your hands and arms strength, and push yourself up by stretching your legs (see photo). Do not hang your head. Press the heels firmly onto the pad. Stay in this posture for about three to five deep breaths, then transition to the board pose.

5. The board From the dog looking downwards (see photo 4) lower the butt again and raise the upper body and head. Firmly tense your abdomen and pom-poms and pay attention to a straight back. The arms stay stretched, the toes on the ground. Practice dog and board exercises at least three times in a row.

6. The boat with knees bent They lie relaxed on their backs, their arms next to their bodies. Put on your knees and put your legs up. As you exhale, tense the abdominal muscles by pulling in the abdominal wall. Next breathing. Lift the lower legs. Next breathing. Alternately pull one knee to the chest and stretch the other leg straight. Raise your arms and head for an even stronger effect. Repeat about ten times. Exhale slowly, drop your head and arms, and put your feet back on.

Yoga - that's easy

Take half an hour two or three times a week, in which you are completely undisturbed. A good pad (preferably a yoga mat), on which one does not slip barefoot, makes the practice more enjoyable.

In the first attempts ambition is not appropriate: tree and board pose, for example, may initially feel a bit shaky. If meditation comes up with thoughts of quarreling with a colleague or buying a weekend, that's okay. Simply breathe several times and let the thoughts pass by - then switching off with each practicing easier.

Some find it pleasant to listen to some relaxing music (hint: if you are still looking for quiet music, just have a look at the relaxation CDs in the ChroniquesDuVasteMonde.com shop).

Very important: Yoga exercises can be a challenge for the body, but if pain or dizziness occurs, it is better to stop. Who has problems with the spine, should consult a doctor before practicing.