In this article I will guide you through the world of yoga poses or asanas. I will try to give you a clear picture of how versatile and conscious the practice of yoga is. Each asana has its own characteristics that support physical and mental well-being in different ways, which you will read about in detail in the following paragraphs.

First, we will review the general effects of asanas, including positive effects on the mind, energy system, chakras and organs and organ systems. I will also point out the prerequisites and preparatory asanas to include before trying more advanced poses.

I will then also summarise the step-by-step process of how to perform an asana - starting with the basic posture, through muscle work, breathing and mindfulness management, to the recommended number of repetitions or duration. I will also discuss which pose variations or progressions offer the possibility to personalise the practice.

Finally, I also review the cases where caution is necessary and what contraindications you should consider. This way you can feel safe all the way through the exercise.

Stay with me and find out what makes yoga really effective and enjoyable!

 

What are the asanas?

 

The Sanskrit word asana means posture or pose, and is an element of yoga practice that serves to strengthen the body, increase flexibility and focus the mind.

Of the eight branches of yoga, asana is the third, or the path of physical practice. In the original Indian yoga texts, such as the Patanjali Yoga Sutras, only a few sitting postures are mentioned, which were used for meditation. 

Today, however, there are hundreds, even thousands of asanas known worldwide, and modern yoga teaching has even introduced variations and preparatory poses. There are standing, sitting, inverted, bending or bending backwards, balancing and twisting asanas.

Practicing them regularly can improve posture, help joint mobility, strengthen muscles, or, for example, downward facing dog (Adho Mukha Svanasana) can relax the back, while warrior poses (Virabhadrasana) can make your legs stronger and more stable. The asanas thus support your overall health and well-being.

 

Beginning yoga poses

Beginning and warm-up yoga poses are crucial to a safe and effective practice, as they prepare your body for the more complex asanas that follow. The principles of yoga also incorporate the principle of gradualism: it is important to take things step by step, so you can avoid injury and improve over the long term.

Some of the best-known beginner yoga poses include the uphill pose (Tadasana), which helps you learn basic posture, the downward-facing dog (Adho Mukha Svanasana), which stretches the spine and legs, and the pose of the jumping dog (Phalakasana), which develops the core. Other basic exercises include the cat-and-cow movement sequence (Marjaryasana-Bitilasana), which helps to move the spine, and the child hold (Balasana), which promotes relaxation and rest. Several of these, such as the uphill posture and downward facing dog, are included in a warm-up yoga exercise sequence called Sun Salutation (Surya Namaskar), which is excellent for moving and preparing your whole body for the practice.

Overall, the beginner and warm-up yoga poses are essential to keep you healthy, happy and injury-free on your yoga journey.

 

Vajrasana - Diamond Pose

Steps:

1. Starting position: kneeling or standing.
2. Position yourself in a kneeling position, feet backwards on the floor.
3. Sit on your heels with your buttocks resting on the floor. (Feet together, toes pointing back.)
4. Straighten your back, keeping your shoulders in a loose, lowered position. Place your arms palms down on your thighs.
5. Take deep, slow breaths, listen to the flow of the breath, the longitudinal stretching of the spine.
6. Recommended duration: from 30 seconds to start, gradually from 2 to 5 minutes.

Vajrasana, or diamond pose, is a simple, stable seated asana. It helps calm the breath and quiet the mind, and is often used for short meditations or breathing exercises. In the pose, the thigh and core muscles are gently activated, the waist remains long and the chest is open. It is particularly beneficial to the internal organs, aiding digestion and circulation. Asana teaches you to pay attention to the stability and balance of your posture.

Awareness, breathing:
Breathe slowly and evenly through the nose, focusing on the energy flowing up the spinal column, or simply on the naturalness of your breathing.

Effects:

• Improves digestion
• Calms the mind
• Reduces knee pain if done correctly
• Prepare you for longer meditation sessions

Sukhasana - Easy sitting

Steps:

1. Starting position: sitting on the ground.
2. Loosely cross your legs in front of your body, allowing your knees to drop comfortably.
3. Straighten your spine, using a seat support (e.g. a folded blanket) can help keep your waist in place.
4. Place your hands on your knees or thighs, shoulders down, chest slightly open.
5. Breathe slowly, paying attention to the length of the torso and the relaxed jaw.
6. Recommended duration: 1-5 minutes.

Sukhasana - or easy sitting - is the basis of almost all yoga styles. It is mainly chosen by beginners because it helps to discover the correct, relaxed posture of the pelvic, back, hip and thigh muscles. In asana, the focus is on keeping the back straight and the shoulders relaxed. It helps in relaxation, concentration and practicing correct breathing.

Muscles in focus:
Back, hips, thighs (mainly hip openers, with a small load).

Awareness, breathing:
Slow, deep breathing through the nose. Pay attention to the contact between the pelvis and the ground, and to the evenness of breathing.

Effects:

• Stress and anxiety relief
• Ideal for meditation, breathing exercises
• Relieves tension in the lower back

Siddhasana - Perfect sitting

Steps:

1. Starting position: sitting on the ground, legs stretched out in front of you.
2. Bend your left knee and pull your left heel close to the barrier.
3. Bend the right leg and place the right ankle on the left ankle, in front of the shin.
4. Your spine should be straight, and a sitting support can help with balance.
5. Place your hands in meditation mudra on your knees, shoulders relaxed.
6. Recommended duration: 1-5 minutes.

 

Siddhasana - perfect sitting - is a posture traditionally used for meditation and breathing exercises. It activates the pelvic floor muscles and straightens the spinal column. This posture can promote stability and deep, uninterrupted breathing, but it can also make longer sessions more comfortable if you gradually build up to it over time.

Focus, breathing, awareness:
Conscious breathing during the hold is deep, slow, with attention to the expansion of the sit bones, the waist and the chest.

Effects:

• Strengthens stability, body-mental centre
• Stimulates pool and dam energies
• Promotes deeper relaxation and balanced breathing

Dandasana - Stick pose (Stretched leg sitting)

Variation: supta dandasana - Reclining stick pose

Steps:

1. Starting position: seat, legs stretched out in front.
2. Your feet in a pipe, heels on the ground.
3. Place your palms on the floor next to your hips, keep your spine straight, and stretch your head upwards.
4. Activate thigh muscles, pull in your belly button, drop shoulders down from ears.
5. Deep, even breaths, lengthening towards your spine on exhales.
6. Recommended duration: 30 seconds - 1 minute.
   Variation: supta dandasana - lying on your back, arms and legs stretched out, actively stretching.

 

Dandasana is the extended-leg sitting position, which is an excellent way to teach correct sitting posture. In this position the thigh extensors and the deep muscles of the back are actively worked. The pose lays the foundation for the correct execution of forward leaning asanas.

Muscles in focus:
Thigh extensors, back muscles, calves, glutes, trunk stabilizers.

Breathing, awareness:
Slow breathing through the nose. Pay attention to the longitudinal extension of the spine and the swing of the legs.

Effects:

• Improves posture
• Strengthens the trunk and legs
• Prepares you for various sitting and leaning forward asanas
• Stretches the spine and thighs

Tadasana - Mountain Pose (Mountain Pose)

Steps:

1. Starting position: standing, feet parallel, hip-width apart, toes pointing forward.
2. Distribute your body weight evenly on the feet; slightly contract your abdomen, pull your kneecap up, your thigh muscles are active.
3. Drop shoulders, extend arms alongside body, palms facing forward.
4. Stretch your head towards the ceiling, chin slightly tucked, chest open.
5. Breathe deeply, paying attention to the flow of energy up through the legs.
6. Duration: 30 seconds to 1 minute, can be repeated several times.

Tadasana, or Mountain Pose, is the basis of most standing asanas and is a great way to teach correct posture. In this pose, the leg muscles, torso and back muscles are activated while your spine is in a natural, long-stretched position. Your breathing is free and deep, helping you to become more aware of your body and your stability.

Focus muscles, breathing, attention:
Abdominal muscles slightly toned, thigh flexors active, shoulders relaxed. Watch the pressure of your feet into the ground and the power line running throughout your body, stretching your spine.

Effects:

• Improves posture, body awareness
• Strengthens the legs and core
• It focuses you and helps you find your stability
• Serves as a basis for other standing asanas

Trikonasana - Triangle pose (Triangle pose)

Steps:

1. Starting position: stand in a wide spread position, arms out to the sides.
2. Turn your right foot out to the right, with the ball of your foot slightly inwards.
3. Inhale and stretch to the side with your right arm, exhale and lean on your right leg.
4. Right hand can reach down to your shin, ankle or the ground, left arm pointing to the sky.
5. Your torso remains open, chest facing the ceiling, gaze may be directed to the left hand.
6. Breathe deeply and evenly, hold for 5-10 breaths, then repeat on the other side.

Trikonasana is a lateral trunk bend that stretches the sides of the legs and trunk at the same time, while the legs, abs and back muscles work as stabilizers. It also works the arms and shoulder girdle, while also opening the hips and mobility of the spine. The pelvis remains in the center position while the chest is open and the torso is extended.

Focus muscles, breathing, attention:
Lateral trunk muscles, leg muscles, calf muscles. Attention to chest opening and the line of force between the two arms. Deep, even breathing, concentration on torso length.

Effects:

• Strengthens the legs and core muscles
• Improves hip, shoulder and spine mobility
• Stretches the hind thigh, lateral trunk
• Improves body awareness and balance

Variations:

• Inverted triangular position (Parivrtta trikonasana): you turn the torso over the front leg - deeper spinal twist.
• Alkartamasos adho-mukha-śvanāsana: A side-stretching, downward-facing dog pose, with the lateral trunk and shoulder blades working mainly.

Balasana - Child's pose (Baby pose)

Steps:

1. Starting position: kneeling support.
2. You sit on your heels, your forehead on the ground.
3. Knees can be side by side or open (open wider to allow the chest to descend).
4. Arms stretched forward rest on the ground or backwards next to the body.
5. Your breathing is slow and deep; make sure that your breathing sways your back.
6. Hold for 1-3 minutes, can be used as a rest at any time.

Balasana is a relaxing, soothing asana that relaxes the lower back, hips and shoulders. It's particularly good between exercises, regenerating, reducing stress and helping you get back to your breath.

Focus muscles, breathing, attention:
Muscles of the back, glutes, hips. Attention to the contact of the forehead with the ground, deep abdominal breathing that massages the internal organs.

Effects:

• Relaxes mind and body
• Relieves strain on the spine and waist
• May relieve fatigue, restlessness
• Stress-relieving effect

Ananda Balasana - Happy Baby Pose

Steps:

1. Starting position: lying on your back.
2. Pull your knees up to your chest, then turn your soles towards the ceiling, grab the outside of your feet or ankles.
3. Legs active, knees slightly close to the armpits.
4. Relax your shoulders on the floor, bring your waist close to the ground.
5. Breathe deeply, watching your back smooth out on the floor.
6. Hold for 30 seconds to 1 minute.

This pose stretches and relaxes the hip joint, thighs and lower back. It is a particularly enjoyable posture for children, but also an excellent stress-relieving and waist-relieving asana for adults. It gently stretches and stretches the muscles of the lower body.

Focus muscles, breathing, attention:
Hip openers, thighs, lower back. Attention on bringing the waist closer to the ground, through vagus nerve relaxation to full relaxation. Breathing deep, abdominal.

Effects:

• Stretching and relaxing the hips, thighs and waist
• Relieving stress, anxiety
• Can relieve hip stiffness
• Good for the digestive system, gives a mild abdominal massage

Savasana - Corpse pose, Variation: Hasi Savasana (Corpse pose lying on the floor)

Steps:

1. Starting position: supine (savasana) or prone (abdominal savasana).
2. Legs slightly apart, arms reaching out, palms up.
3. Drop shoulders to the floor, keep your whole body in a relaxed, passive state.
4. Breathing naturally, paying attention to the weight on your body, relaxing your muscles.
5. Relax for 5-10 minutes.
6. Abdominal savasana variation: lying on your stomach, face turned to the side, hands under the forehead or next to the body.

Savasana is the classic pose for complete relaxation, the end of yoga. All the muscles of the body are relaxed, the breath is continuously relaxed, the mind is quieted. It helps to process the stimuli of the practice and supports deep regeneration. Abdominal savasana can be especially good for those who suffer from back pain.

Focus muscles, breathing, attention:
Full body relaxation, breathing in tune with yourself, attention to all points of contact with the ground.

Effects:

• Deep relaxation, stress relief
• Regeneration, calming the nervous system
• „Integrating” the exercise physically and mentally
• Belly version is gentler on the waist and lumbar area

Paschimottanasana - Leaning forward from sitting

Steps:

1. Starting position: dandasana (stick pose), seated, legs extended.
2. Inhale and stretch upwards with your spine and arms.
3. On an exhalation, lean forward from your pelvis with your back straight, if possible holding your feet, ankles or shins.
4. Aim to lengthen the back, not the forehead, bring the chest closer to the thighs.
5. Keep shoulders loose, neck long, gaze towards toes.
6. Breathing is even and deep.
7. Hold for 30 seconds-2 minutes.

This classic seated forward bend intensely stretches the spine, hamstrings and lower back. Regular practice can improve digestion, calm the nervous system and stretch the shoulders and waist. Focus on working the muscles of the trunk, especially the deep back muscles and the muscles of the back of the legs.

Focus muscles, breathing, attention:
Thigh flexors, lower back, perhaps calf. Pay attention to the longitudinal extension of the spine, directing your breath into your abdomen.

Effects:

• Stretches the back, thighs, calves
• Reduces stress, calms the mind
• Stimulates the liver, kidneys
• Can relieve tension in the lower back and sciatic nerve

Uttanasana / Pada Hastasana - Leaning forward from standing

Variation on Ardha Uttanasana - Half forward bend

Steps:

1. Initial situation: Tadasana (standing).
2. Inhale and stretch upwards, exhale and bend forward from the hips, lowering the hands to the floor or shins.
3. Knees may remain slightly bent, especially if the waist is tight.
4. The chest is close to the thighs, neck relaxed, head down, shoulders away from the ears.
5. Your breathing is deep and rhythmic.
6. Hold for 20-60 seconds.

 

Ardha Uttanasana: At half forward bend (halfway), back remains straight, hands resting on the shin or above the thigh, spine long, chest open.

Uttanasana is a full-body forward bend that intensely stretches the back, thighs and calves, while refreshing the nervous system. Ardha Uttanasana is more gentle, the back is long and the torso remains parallel to the floor - a good preparation for a full forward bend.

Focus muscles, breathing, attention:
Thigh flexors, spinal flexors. Attention to the connection between the abdomen and thighs, breathing towards the groin-pelvis.

Effects:

• Stretches the spine and back chain
• Improves blood circulation, refreshes the brain
• Relieves stress, anxiety
• Strengthens the muscles around the thighs and knees

Baddha Konasana or Bhadrasana - Butterfly Pose (Bound Angle Pose)

Steps:

1. Starting position: dandasana (sitting), then bend the knees to the side.
2. Touch the soles together, pull the corners close to the dam.
3. Your knees fall loosely to the side, and you can grip the balls of your feet or ankles with your hands.
4. Straighten your back, sitting with your knees firmly on the ground.
5. Inhale: stretch with your spine upwards, exhale: bring your belly towards your feet with a slight forward lean when your hips are loose.
6. Hold for 1-3 minutes.

This asana powerfully opens the hips and strengthens the inner thighs, while giving a subtle stretch to the lower back. It has a relaxing effect on the body and mind, promoting flexibility and release of tension in the hips.

Focus muscles, breathing, attention:
Hip openers, inner thighs, adductors. Attention on lateral knee depression, loose hips, even breathing.

Effects:

• Opens the hips and pelvis
• Relieves tension in the waist and groin
• Improves the comfort of sitting postures
• Eases menstrual cramps, supports blood circulation

Gomukhasana - Cow Face Pose

Steps:

1. Initial situation: meeting.
2. Bend the right leg, heel to the left hip, then cross the left leg over it so that the left heel is next to the right hip, knees together.
3. Raise your left arm above your head, bend at the elbow and lower it behind your back, bend your right arm backwards and upwards, and try to bring both hands together (even with a belt).
4. Keep your back straight, chest open, shoulders down.
5. Breathe evenly, paying attention to the stretching of the shoulders and arms.
6. Hold for 30 seconds to 1 minute per side.

Text description:
Gomukhasana opens the shoulders and hips at the same time, improving the mobility of the arms, chest and thighs. It effectively relieves stiffness in the shoulder girdle while also working your sitting muscles.

Focus muscles, breathing, attention:
Shoulder girdle rotators, triceps, hips, inner thighs. Emphasis on shoulder and elbow position, even, deep breathing.

Effects:

• Stretches shoulders, arms and thighs
• Relieves stiffness in the shoulder girdle
• Improves posture and shoulder mobility
• Relieves back and hip stiffness

Prasarita Padottanasana - Bending forward from a standing position with legs apart

Steps:

1. Starting position: standing, wide leg spread (leg distance about 1 metre).
2. Arms on hips, inhale, straighten your back.
3. Exhale and lean forward from the hips, placing your palms on the floor below the shoulder line or on the shins.
4. Head close to the ground, shoulders relaxed, weight evenly on the feet.
5. Breathing even, back stretched, thighs active.
6. Hold for 20-60 seconds.

This pose powerfully stretches and mobilises the muscles of the back, thighs and inner thighs, while improving circulation to the pelvic floor and developing the body's sense of balance. It is also useful for those who do sedentary work.

Focus muscles, breathing, attention:
Back muscles, hamstrings and adductors. Attention to the length of the spine, relaxing the shoulders, deep breathing into the pelvic area.

Effects:

• Stretches the spine, hamstrings, inner thighs
• Improves blood circulation, blood flow to the brain
• Relieves tension between the waist and shoulder blades
• Increases body awareness, balance

Mandukasana - Peace posture

Steps:

1. Starting position: kneeling support.
2. Slowly slide knees to sides so that they are as far apart as possible; legs parallel to each other.
3. Lower your forehead to the floor, arms extended forward or bent at the elbows.
4. Hips drop down, back in loose stretch.
5. Breathe slowly, focusing on the hips.
6. Hold for 30 seconds-2 minutes.

Mandukasana is an intense hip and inner thigh opening pose that promotes mobility and flexibility of the muscles around the hips. It works the lumbar and gluteal muscles gently but deeply.

Focus muscles, breathing, attention:
Inner thighs, hips, glutes. Breathe around the hips, paying attention to the comfort of the knees.

Effects:

• Opens the hips and inner thighs specifically
• Can release tension in the waist and groin
• Can help relieve menstrual cramps
• Improves blood circulation in the lower pelvis

Setu Bandhasana - Bridge Stance (Bridge Pose)

Variation: Kandarasana - Cave pose (small yoga bridge)

Steps:

1. Starting position: lying on your back, arms by your side, legs bent at the knees, feet on the floor below the hips.
2. Inhaling, push your hips up using your feet and arms, roll your shoulders under your back.
3. Actively flex thighs and glutes, open chest, head remains on the floor.
4. Arms can stay next to the body (Kandarasana) or folded behind the back.
5. Breathing evenly, attention to chest opening, parallelism of knees and feet.
6. Duration: 20-40 seconds, 2-3 repetitions.

Setu Bandhasana (Bridge Stance) is great for strengthening the gluteus maximus, thighs, lower back muscles, while opening up the chest and anterior chain. Kandarasana, or ’small yoga bridge’, is a lighter, shorter duration, with the arms resting alongside the body.

Focus muscles, attention, breathing:
Thigh extensors, gluteus maximus, spinal extensors, deep stabilising muscles of the abdominal muscles. Breathing should be directed to chest expansion, pay attention to parallelism of knees, legs.

Effects:

• Strengthens the lower back, thighs, glutes
• Opens the chest
• Improves posture
• Promotes energy

Janu Sirsasana - Head to knee pose

Variation: parivrtta janu sirsasana - Head to knee pose

Steps:

1. Starting position: sitting, one leg stretched out, other foot bent to the inner thigh.
2. Inhale to stretch high, exhale to turn towards the extended leg, lean forward and let your hands rest on your shins or the tops of your feet.
3. Try to open your chest forward, shoulders relaxed. Your back is long all the way.
4. Breathing rhythmic, attention to stretching and progression of the spine.
5. Hold for 1-2 minutes per side.

Parivrtta janu sirsasana: Turn the torso towards the bent knee, doing a side bend, one hand on the foot, the other stretched over the head.

This asana combines forward bend and lateral trunk bend to give a comprehensive stretch to the whole back and sides. In addition to lateral stretching of the spine, the inverted variation helps to improve mobility of the shoulder girdle, abdominal muscles and stimulation of the internal organs.

Focus muscles, breathing, attention:
Thigh flexors, lateral and long muscles of the back, oblique abdominal muscles. Your breathing deepens with the bend, focusing on the navel-hip connection.

Effects:

• Stretches the spine, hamstrings, hips
• Relieves tension in the back and waist
• Improves digestion and blood supply to the internal organs
• Increases relaxation

Upavistha Konasana - Sitting Corner Pose (Sitting Spreader Pose)

Steps:

1. Starting position: sitting, legs spread wide apart.
2. Leaning on hands, sit on active perch, piping with feet.
3. Inhale to stretch your spine, exhale to slowly tilt your torso forward, hands sliding forward on the floor.
4. Deepen the forward bend without arching the back.
5. Breathe slowly, paying attention to the flutter of your legs, pelvis and back.
6. Hold for 30 seconds-2 minutes.

Upavistha Konasana intensively stretches the inner thighs, hips, spine and helps open the lower back. It stimulates the digestive system and relaxes the body. It also helps to improve the blood supply to the meddenceal area.

Focus muscles, attention, breathing:
Inner thighs, hip flexors, back muscles. Breathing directed to hips, inner thighs, deep breathing.

Effects:

• Powerfully opens the hips, inner thighs, back
• Stimulates digestion, pelvic circulation
• Reduces stress caused by sedentary work
• Prepares you for many forward bending and hip opening poses

Salabhasana - Mantis Stand (Mantis Pose)

Variation on Ardha Salabhasana - Half Mantis Stance

Steps:

1. Starting position: lying on your stomach, arms by your side or stretched out in front of you.
2. Inhale to lift the head, chest, arms and legs off the floor, keeping the hip bones on the floor.
3. Physique, back active, feet extended.
4. Neck long, looking down or slightly forward.
5. Hold for 20-40 seconds, then release.

 

Ardha salabhasana: You lift only one leg at a time, so it's easier on the waist.

Mantis Stance is a powerful back muscle strengthener, activating the gluteus maximus, legs and shoulders. Excellent for lower back flexibility and strengthening the posterior chain of the body.

Focus muscles, attention, breathing:
Trunk, back extensors, gluteal muscles, hamstrings. Attention to hip stability, deep even breathing.

Effects:

• Strengthens the back and buttocks, thighs
• Supports hip stability
• Improves posture
• Stimulates the abdominal organs

Bhujangasana - Cobra pose (Cobra pose)

Variation: Niralamba Bhujangasana - Unsupported cobra stance

Steps:

1. Starting position: lying on your stomach with your palms under your shoulders.
2. Inhaling, gently lift the chest off the floor, arms bent, working with the back muscles, not just the arms.
3. Shoulders back, shoulder blades close together, pull your abdomen in slightly.
4. Gaze forward or down, neck long, elbows close to body.
5. Deep, even breathing.
6. Hold for 20-40 seconds.

 

Niralamba Bhujangasana: Arms by the side of the body - so the back muscles work even harder.

The cobra stance opens the chest, strengthens the spine, lower back and mobilises the muscles of the shoulder girdle. Its variations strengthen the active work of the back-back muscles.

Focus muscles, breathing, attention:
Back muscles, tail muscles, arms, shoulders. Attention on the work of the back muscles, opening of the chest, breathing calm, deep.

Effects:

• Opens the chest, strengthens the back
• Improves posture
• Relieves shoulder and back pain
• Stimulates the function of the abdominal organs

Vriksasana - Tree pose (Tree pose)

Steps:

1. Initial situation: Tadasana (standing).
2. Place one foot against your other inner ankle, or above the knee on the inside of the thigh (never on the knee!).
3. First place your hands in front of your chest in an imitation pose, then stretch them upwards.
4. In posture, your pelvis is neutral, your abdomen and gluteal muscles are slightly active.
5. Balance while breathing slowly and deeply.
6. Hold for 30 seconds to 1 minute, then change sides.

The tree stance develops balance, strengthens the muscles of the leg and ankle, while also bringing you mentally into focus. It is a great “standing meditation”, helping to focus attention.

Focus muscles, attention, breathing:
Hamstrings, ankle stabilizer muscles, abdominals, glutes. Attention on stabilizing the feet, thighs, breathing slow, deep.

Effects:

• Develops balance, concentration
• Strengthens the legs, ankles and trunk
• Opens the hips
• Can be continued for beginners and advanced learners

Marjarasana - Catapalooza

Steps:

1. Starting position: on all fours, palms under shoulders, knees under hips.
2. On inhalation, lower the abdomen, lift the head and the tailbone (inhalation).
3. On the exhale, arch your back, tuck in your chin and tailbone (hunchback).
4. Repeat slowly, to the rhythm of your breathing.
5. Recommended repetition: 5-10 rounds.

Cat pose is a simple yet highly effective spinal exercise. It aims to mobilise and reposition the spine; it relaxes the shoulder and back muscles and can relieve lower back pain. Ideal warm-up: helps to coordinate breathing and movement.

Focus muscles, attention, breathing:
Back muscles, abdominal muscles, shoulder girdle. Guide your attention along the movement of the spine and shoulder blades, breathing slowly and fluidly along the entire spine.

Effects:

• Improves mobility of the spine
• Relaxes the muscles of the back and shoulders
• Relieves tension, improves breathing quality
• Excellent warm-up and stress reliever

Marjaryasana-Bitilasana (Cat-cow pose)

Steps:

1. Starting position: on all fours, palms under shoulders, knees under hips.
2. Inhale: hollow your belly, lift your head and tailbone (cow pose).
3. Exhale: arch your back, tuck in your chin and tailbone (catclaw).
4. One round: 1 inhale-cow, 1 exhale-cat.
5. Perform 8-10 repetitions.

The cat-cow pose is a breath-guided dynamic sequence that unifies the bending and stretching of the spine, helping to move the shoulders, neck and pelvis. It is a great warm-up and preparatory to many spine-related asanas.

Focus muscles, attention, breathing:
Back, abdomen, shoulders, neck, pelvis. Focus on the continuity of movement and the undulating motion of the spine. Breathing should be soft, deep, following the movement.

Effects:

• Mobilises and relaxes the spine
• Improves the body-breath connection
• Relieves shoulder, neck and waist tension
• Releases energy along the spine

Vakrasana - Spinal Disturbance 1.

Steps:

1. Starting position: seat, legs stretched out in front.
2. Bend right knee, foot next to left thigh.
3. Inhale to straighten your back, exhale to twist your torso towards the bent leg.
4. Your left arm can hug your right knee, your right hand behind your torso for support.
5. Stretch up with your spine, then twist deeper.
6. Hold for 5-8 slow breaths, then change sides.

Vakrasana is a seated spinal exercise that improves spinal mobility, stimulates digestion, gently stretches and strengthens the core muscles. The twist works the entire back, abdomen and shoulder girdle.

Focus muscles, attention, breathing:
Abdominal muscles, spine tensors, scapular spacers. Attention to long spine, deep even breathing, twisting of the navel and chest.

Effects:

• Increases the flexibility of the spine
• Helps detoxification
• Stimulates digestion
• Relaxes the shoulders, relieves tension in the waist

Ardha Matsyendrasana - King of the half-fish pose (Spine-twisting 2.)

Steps:

1. Starting position: seat, legs stretched out in front.
2. Bend the right leg, placing the sole of the foot on the outside of the left thigh, left leg can be bent next to the right hip.
3. Inhale to straighten your back, exhale to turn to the right, left arm on the outside of the right knee.
4. Right hand rests behind torso, spine extended up.
5. View over the right shoulder.
6. Hold for 5-8 deep breaths, then switch sides.

The King of the Half-Fish pose is one of the best known seated spinal poses, intensely mobilising the spine, improving digestion, stretching and opening the shoulders and ribs. Its deep twist helps to relax the back and chest and helps to “massage” the organs.

Focus muscles, attention, breathing:
Abdominal muscles, low back muscles, shoulder girdle. Focus attention on the long spine, notice the opening in the ribs when twisting.

Effects:

• Improves the flexibility of the spine
• Stimulates and supports the digestive system
• Massage the abdominal organs
• Opens the shoulders, softens the chest

Parsvottanasana - Side stretch in standing position

Steps:

1. Starting position: standing, one foot forward, one foot back (about 1 m apart), hips facing forward.
2. Hands on hips, inhale and stretch with your spine, exhale and lean forward over the front leg.
3. Hands can be placed on the floor, on the feet or touched together in a „backside prayer pose”.
4. The back is long, shoulders far from the ears.
5. Breathing relaxed, attention to keeping the spine, hips and knees in alignment.
6. Hold for 5-8 breaths, then change sides.

This forward bend stretches the back of the legs, the spine, mobilises the hips and activates the sense of balance. It gently strengthens the core and increases body awareness.

Focus muscles, attention, breathing:
Thigh flexors, calf, back and shoulder stabilizers. Attention to waist length, hip symmetry, breath stretching.

Effects:

• Stretches the legs, spine
• Balances the pelvis, improves body awareness
• Refreshes the body, supports digestion
• Helps the sense of balance

Padmasana - Lotus seat

Variation: semi-floating

Steps:

1. Starting position: seat, legs stretched out in front.
2. Bend one leg, place the foot on the top of the thigh, close to the pool.
3. Place the other leg crosswise on opposite thigh.
4. Back straight, hocks firmly on the ground, shoulders relaxed.
5. Hands on knees in mudra or on thighs.
6. Your breathing is deep, pay attention to the stability of your sitting muscles.
7. Hold comfortably for 30 seconds to 1 minute at first, longer for more advanced.

Semi-float: Place only one foot on the opposite thigh, the other remains on the floor.

The Horseshoe Seat is a classic meditation seat that intensely opens the hips, stretches the thighs and ankles, and promotes a stable, straight spine. It also deepens breathing, helps focus attention and can be comfortable for prolonged sitting - with warm hips, of course.

Focus muscles, attention, breathing:
Hip openers, thighs, knees, ankles. Focus on spine length, pelvic stability and breathing.

Effects:

• Deepens relaxation, concentration
• Strengthens hip mobility
• Improves posture
• Calms anxiety, promotes meditation