1. the closed angle.
Reduces stress, improves circulation: sit comfortably on the floor and press the soles of your feet together. Then support your hands behind your buttocks and keep your upper body long and straight. When you have found the right position and your back remains straight, clasp your feet. Pull toes slightly apart, hold position and breathe deeply.
2. cross-legged rotation.
Improves digestion: sit cross-legged and make the upper body long. Then grasp the right knee or thigh with the left hand. Place the right hand behind the buttocks. With each inhale, draw the spine long, and with each exhale, rotate a little further to the right. Keep the chin above the sternum. Hold the position for a few breaths, then repeat on the other side.
3. training the upper abdominal muscles.
From the supine position, raise the upper body slightly and hold it. The heels press into the floor. Slowly move the upper body back, but do not rest the back and head. Repeat several times.
4. training the whole trunk muscles and activating balance and coordination.
Get into the floating seat and straddle the legs: support with the arms or cross the arms in front of the chest. Important: Keep the upper body upright, maintain abdominal tension, keep the shoulders low and make sure the cervical spine is straight.
5. training the lower abdominal muscles.
Lie on the ball in the supine position, lift the legs and stretch them towards the ceiling. Hands rest on the floor next to the hips. Important: Place the chin on the chest and breathe steadily.
6. the child
Calm, relaxed: Get into quadruped position and take knees apart, big toes touching. Bring the buttocks toward the heels. Extend the arms forward, shoulder-width apart. Then place the forehead on the floor. Breathe into the lower abdomen and back.
7. scoop water and see the sky
Exercising the abdominal, pelvic and back muscles: stand relaxed and shoulder-width apart, then place the right foot half a step forward. Bend knees and torso forward and extend arms as far as possible toward right foot. Form a vessel with hands in front of lower right leg. Inhale, bring “vessel” upward, straightening head and torso. Exhale. Turn palms outward, spread arms out to sides and bring them back down along sides of body. Perform exercise a total of six times.
8. trees
Makes the whole body supple: mental attunement: you move as elegantly as the treetops in the wind. Basic posture: kneel with the right leg, bring the hip, upper body and stretched arms forward. Raise the stretched arms, move the hips and upper body further forward, exhale. Then straighten the upper body, bend both arms and pull them back. Repeat the exercise eight times for each leg.
9. wolf
Strengthens spine, triceps and abdominal muscles: mental attunement: feel like a wolf that leaves its cover at the right moment to hunt successfully.
Basic posture: Kneel on the floor, sitting on your heels. Upper body and arms are extended forward, breathing calmly. Glide forward along the floor with the whole body, place the hands, slowly extend the arms and at the same time straighten the upper body. Only the lower and upper thighs touch the floor. Important: Keep the head upright as an extension of the spine. Breathe out during the movement. Repeat the exercise eight times.
