Yoga is neither boring nor feminine. It's fun, brings physical benefits and helps you to calm down - even if it can also be exhausting. We will show you some yoga exercises that will make sure you start the new year relaxed and easy. - Perfect for leaving the stressful holiday season behind and concentrating on your goals for the new year.
Tree Pose (Vrikshasana)
Stand upright with your feet closed and breathe deeply in and out a few times. Now shift your weight on the left leg, placing the right foot on the inside of the left leg. The bent knee turns as far out as possible. Now hold your right hand in prayer position in front of the chest, with the left you can, if necessary, lean on the wall or a seat. Hold for 30 seconds, then repeat the exercise with the other leg.
Effect: Relaxation for body and mind, strengthens the muscles of the entire body.
Back massage with the Lacrosse ball
The Lacrosse Ball is a real all-rounder and so light that you can take it with you everywhere you travel. Through selective pressure massages, the ball helps to relieve blockages, tensions and muscle problems, which sometimes occur by long sitting. Clamp the Lacrosse ball to the left of the spine between your back and the wall or a seat. Now slowly move up and down, so that the ball can massage the fascia next to the spine. Then massage the right side in the same way. Just make sure that the ball is not directly on the spine, because that's painful.
Effect: Relieves tension in the cervical and thoracic vertebrae.
Sitting forward bend (Paschchimottanasana)
Sit down on a chair, your feet are hip-width open, with the exhalation you bend your upper body between the legs and covered with your hands your calves or ankles. Hang your head and breathe calmly and evenly. After half a minute you come back to sitting with the inhalation. Repeat the exercise a few times.
Effect: Stretches the back, the biceps femoris (back thigh muscle) and the gluteus maximus (buttock muscle), relieves tension in the neck and has a calming and vitalizing effect.
Janushirshasana while sitting
Sit upright, grasp your right foot with both hands and lift it up. If you cannot grab your foot, grab the calf or ankle. The back should be as straight as possible. Close your eyes and concentrate on the breathing. After about 20 breaths, change the leg and repeat the exercise.
Effect: Stretching of the quadriceps femoris (anterior thigh muscles) and the hip. Also works wonders to cure numb feet
Eagle arms (Garudasana)
Bring your arms at a 90 degree angle in front of your upper body. Then pass your left arm under the right arm and put the palms together. Now pull for an upright position the shoulder blades closely together. Close your eyes and concentrate on the breathing. After about 30 seconds, you switch sides. You can do this exercise while standing or sitting.
Effect: Stretches and relaxes the neck and shoulders.
Half swivel seat (Ardha Matsyendrasana)
Come into the half-lotus position (cross-legged, with your right foot resting on your left thigh) and put your left hand on your right knee. The right arm covers the back, the right hand grasps the left thigh. Close your eyes and think of yourself as you breathe in. When you exhale, turn your upper body to the right and open your ribcage. Change the sides after about 30 seconds.
Effect: Gluteus maximus (gluteus maximus), Obliquus and Transversus Abdomini (oblique abdominal muscles) and Latissimus (broad back muscles) are stretched, as are the lumbar muscles and pectoral muscles (pectoralis). Half the swivel seat is the best first aid exercise for acute back pain!
By the way: The RAWBITE bars are the perfect snack before or after yoga! Browse through our webshop and pick your favorite flavour as your next yoga snack!
The RAWBITE team wishes you a relaxed start into the new year and lots of fun with yoga!
Pure Taste. Pure Joy.
