Category: Break Asanas (Page 2 of 2)

No. This is not the real name of this Yoga pose. I am actually not 100% sure how it is called since my resource rather describes it as well. I named it “Angel of the North“ due to its similarity to the statue located in Newcastle, one of my many homes around this globe. Anyway, let’s get to the posture.

How to: The Asana looks quite easy. Tbh, it is. You stand firmly with the feet firmly on the ground and lift up the arms to align them at 180° horizontally. You take in three really deep breaths (in through the nose and out through the mouth), lower your arms towards your body again and repeat the movement for around 2 to 2.5 minutes. Focus on your breathing while doing this exercise. This Asana is good for the lower back.

Information retrieved from Liebscher-Bracht.

A nice and easy exercise to engage with the left and right part of your upper body is stretch to both sides

How to: Stand with your feet a good bit apart. Don’t overdo it though. Place your hands on the upper leg of the side you want to stretch to and slowly move down along your leg. Should you feel like you are losing the balance, you can keep the hand at a certain point of your leg. There is no necessity to reach your feet.  As indicated in the pictures above, I for example feel more comfortable and confident on the one side, but not on the other. Parallely, lift the other arm above your head and stretch it to the side for as much as its comfortable. One thing, that I personally like to do is to close my eyes and grab for a non-existing pole (if this makes sense somehow). I imagine pulling this pole towards me. Breath firmly in through your nose and out through your mouth. Here, it is quite nice to reflect on your body. How do I feel? Where is it tense? I recommend to start this exercise with 3 repetitions á 5-8 breaths.

Information retrieved from Liebscher-Bracht.

This is a simpler form of the exercise down below. In this exercise you have two options: doing one form after another or combining them as one.

Shall you be more of the type “One step after another” you start with either of the two poses indicated above. In the picture on the left you place your hands on the lower part of your back and lean in as much as it’s comfortable for you. You breath in firmly three times (in through your nose and out through your mouth) and get back in an upright, straight position. You repeat this movement for about 2 to 2.5 minutes. Then you go over to the next pose. Placing your hands on the front part of your thighs and leaning in forward in a comfortable position and for 3 breaths, get in the upright position and repeat for 2 to 2.5 minutes. In this exercise try to focus on your breathing.

Shall you be the “Let’s get it over and done with” type of person alter the two movements described above for about 2-4 minutes.

Information retrieved from Liebscher-Bracht.

 This is an exercise I do in between every single lecture. It’s quick and easy but very good after having sat in the same position for a long time.

How to do it: grab your fingers and open your shoulders to reactivate the upper part of your back. If you feel like it lean back a little bit to also work with the spine and lower part of the back. Important is to firmly stay on the ground. As always in  Yoga, breath in through the nose and out through the mouth. The deeper and more conscious the breath, the more you’ll be able to immerse into the Asana (Yoga pose). Try and think of something that evokes a positive feeling in you and engage with that thought through your breathing. Do 3 reps (repetitions) each lasting around 10-15 seconds.

Since I am a licensed Yoga instructor I feel the urge to always give the source I have retrieved the information from: https://www.redbull.com/at-de/die-besten-buero-uebungen-gegen-langes-sitzen