Draw energy, preserve strength and make changes more easily. With these yoga exercises, you will get through the seasons fit and relaxed.
Actually, everything is quite clear: summer is followed by fall, then winter, like an eternal wheel the season's turn. But in life, repetition has little place, everything has to go on and on, and it often feels like a dead straight highway on which you are traveling at excessive speed. This has consequences: The rhythm of the year and the pace of our lives don't match, and the changes between seasons, in particular, get to us, leaving us tired and flabby.
This is exactly where our program comes in: Yoga exercises that fit the season bring the rhythm of nature back into life, giving energy and strength. Each season has its own theme, and so the yoga exercises also change with the course of the sun. And so that body and mind do not lag behind the changes, special rituals facilitate the transition. They let you glide more easily from one season to the next and prepare the immune system for the change.
Energy for autumn
The theme in autumn is letting go. The leaves are falling, the days are getting shorter, and we are also withdrawing more. The yoga exercises for fall support this with light movement, stretching the chest in particular, strengthening the exhale, the letting go.
Cat Twist
How it works: Mobilizes the chest and encourages flank breathing.
How to do it: Quadruped stand, hands under shoulders, knees under hips. Slide the left arm under the right arm and rest the left shoulder, rotating the upper body along with it. The right forearm is approximately vertical, keeping the weight evenly distributed on both legs. Then press the right hand into the floor and bring the left arm to the left and far up into a vertical position, rotating the head along with it. Do 5 times, then change sides.
Crocodile
How it works: Stretches the chest muscles, and relaxes the lower back.
How to do it: Lie on the left side, legs bent, knees crossed. Open arms to the side. Inhale, turn head to the right, closing right hand into a loose fist. Pausing for breath, turn head to the left and exhale open left hand. Inhaling close left hand into a loose fist. In a breath pause, turn your head to the right and exhale open your right hand. Alternate 5 times, then knees to the other side.
Energy for the winter
Winter is all about focusing on the essentials. It is about keeping energy, not exhausting yourself. The yoga exercises support this through calm, gentle movements. They relax and convey a feeling of deep calm and warmth.
Massage feet
How it works: relaxes and invigorates.
How it works: Sit comfortably and as upright as possible in a cross-legged position. Take one foot in your hand and massage the sole of the foot from the toes to the heel with your thumbs, applying gentle pressure. Approx. 1 minute, then change sides.
Rub feet collectively
How it works: warms up and activates.
How to do it: Sitting on the floor, support on forearms. Straighten the upper body and, with the legs bent, rub the soles of the feet together until a pleasant warmth is produced - while continuing to breathe. Approx. 1 minute.
Bend forward
How it works: Stretches the back of the legs, and stimulates digestion through deep abdominal breathing.
How to do it: In a long seat, if possible with a long spine, bend the upper body far forward and let it sink relaxed onto the thighs. Bring your hands as far forward as possible next to your legs. Remain in the posture for a few deep breaths.
The energy between the seasons
The time between seasons is the phase of change and transition. The change from hot summer to cooler, rainy autumn (from yang to yin), and from cold winter to the first warmer rays of sunshine in spring (from yin to yang) are delicate moments that can easily take us off-center. It is important in this phase to find balance. These yoga exercises help: they center, stabilize and strengthen the body's core.
The dancer
How it works: Promotes balance, strengthens core muscles, and vitalizes.
How to do it: Stand upright, fix your gaze at a still point. Tighten pelvic floor and abdominal muscles, shift weight to the left leg, grasp right foot with a right hand, and gently guide it up backward. Now bring the left arm upwards into a vertical position. At the same time, tilt the upper body backward or forwards. Linger in the position for a few quiet breaths. Change sides.
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