Yoga

How I prepared my Yoga Classes.

It always took me at least half an hour. I took my Yoga matt, sat down and thought about a theme how to begin the class. For example: “today we dedicate our Yoga Class to ill people. We sit down meditate and start mostly with downward facing dog…”

I think about the different poses try them out and look for good combination with smooth transitions. I write or draw them out in a paper so I don’t forget and bring it to the Class.

Here is an example. As you will see my keywords are a mixture of Sanskrit names,English and German 🙂

Yoga

HOW TO DO A (short but good enough) SUN SALUTATION

Is best if you have a mat so you have enough grip and don’t slip around. (Picture found on internalforcefitness.com)

The best time to do a Sun Salutation is of course in the early morning before you start your everyday life especially before breakfast! always do Yoga on an empty stomach. Light and comfortable clothes  and no shoes nor socks.

1. Stand firm, feet together, suck belly in, palms of the hands together in front of your chest. take a few seconds and close your eyes, feel the sole of your feet touching the ground, your legs, belly sucked, straight spine and your breath…..
2. Take a breath in and strecht your body to the sky looking up to your hands.
3. While you breath out bend a little bit your knees (better for your lower back) and bend down trying with your forehead to touch your shin.
4. Breath in and make a big step forward with your right leg, the foot between your hands. Try to staighten your back, suck belly in and feel the stretch on your thighs.
5. Breath out, press your hands on the floor activate your belly muscles and bring your right foot to the back parallel to the left foot. Downward facing Dog: Bend your legs and try to bring your belly towards your thighs by pressing both hands on the floor with straight arms, stay as near as you can get to your thighs and slowly straighten your legs by pushing your heels towards the floor. (if to difficult leave legs bend)
6. Breath in an come to plank position, hands in one line with the shoulders, feet hip wide, everything straight and all muscles activated!
7. Breath out and come slowly down (knees on the floor for beginners) till the whole body touches the ground.
8. Breath in and come to cobra position. suck belly in, press your feet on the floor, bring your shoulders down, press elbows towards your body, hands on the floor underneath your shoulders and with your lower back muscles try to bring your upper body\chest up. I would recommend to NOT straighten your arms like yogi -bear is doing. train your lower back muscles.
9. breath out and push your butt up to the sky and come to downward facing dog. (Do as explained in No. 5)
10. Breath in and make a big step forward with your right foot (like No.4)
11. Bring your left foot to the front together with your right foot, breath out and try to straighten your legs by pressing your forehead towards your shins. (belly in).
12. Bend your knees, belly in and breath in straightening all your body towards the sky.
13. Breath out bring your palms together in front of your chest.

The Benefits:

The Sun Salutation sequence, if done at a fast pace can be a good way to lose weight and is an excellent cardiovascular workout as well – stretching and toning the muscles in the entire body.  Daily practice of Surya Namaskar (Sun Salutation) has numerous benefits to offer for the digestive, respiratory, and circulatory system.

The solar plexus has a profound impact on the central nervous system, optic nerves, stomach, and what we usually call the ‘gut feeling’ or intuition. Solar plexus is also considered the second brain in the body. And Surya Namaskar directly works on this important organ!

So what are you waiting for!!???

It is great to start everyday with a few Surya Namaskars. Enjoy.

Namaste