Slow Trail Yogaweg (Start Tourismusinformation Velden)

Station 1: TADASANA / THE MOUNTAIN HOLDING

- Holding time: 5 breaths

- Hip wide stance

- Distribute weight evenly on the ball of the foot and the heel

- Navel pulls inward

- Relax shoulders

ADDITIONAL INFO

Info: We start with the oldest of all yoga standasanas. This exercise mainly trains the attention for a conscious and healthy posture.

Breathing: Breathe deeply in and out of the abdomen 5 times - slowly and evenly. Close your eyes if you like. Return to your natural breath and arrive fully in this moment. Feel your body, notice your thoughts and your emotions.

Mindfulness: As you now make your way through the gorge, keep your attention on your breath and enjoy nature.

Station 2: HIGH EXCERPTION STEP

- Holding time: 3 - 5 breaths per side

- Knee directly above the ankle or behind it

- Heel pulls powerfully backward

- Tailbone pulls toward floor

- Rib arches pull toward body toward navel

ADDITIONAL INFO

Info: This exercise stretches the hip flexor muscles, making it a good antidote to sitting for long periods of time.

Breathing: Breathe deeply and evenly into your chest 3-5 times. Feel your chest and hips opening more and more each moment. Release the position, relax briefly and then switch sides.

Mindfulness: Take a moment and feel in which parts of your body you would like to have more opening and wideness.

Station 3: ADHO MUKHA SVANASANA / LOOKING DOWN DOG

- Holding time: 5 breaths

- Hands grasp the bench shoulder-width apart

- stretch the buttocks upwards towards the sky

- become wide and long in the lower back

- knees can be slightly bent

- fix shoulder blades at the back

ADDITIONAL INFO

Info: This asana is an inversion pose. This relieves the organs and allows the autonomic nervous system to enter relaxation mode.

Breathing: Take 5 deep breaths in through the nose and out through the mouth in a relaxed manner. Let go of all tension, especially in the neck and jaw area.

Mindfulness: as you continue on your path, you can bring your attention to the exhalation as well and let go even more.

Station 4: UTKATASANA / THE STOOL

- Holding time: 5 breaths

- Stand with hips wide

- Anchor shoulder blades to back

- Coccyx pulls towards the floor

- Navel pulls inward

- Shift weight backward into heels

ADDITIONAL INFO

Info: This position is also called the "strong posture". It strengthens the entire body, especially the leg muscles.

Breathing: Take 5 deep breaths into the chest and root your feet firmly into the ground as you exhale.

Mindfulness: As you continue along the path, you can reflect on what grounds you in your everyday life.

Station 5: VIRABHADRASANA II / THE WARRIOR II

- Holding time: 3 - 5 breaths per side

- Knee directly above the ankle or behind it

- Coccyx pulls towards the floor

- Navel pulls inward

- Shoulders directly above hips

- Feet pull energetically towards each other

ADDITIONAL INFO

Info: The warrior is another powerful position. It trains balance and sharpens concentration.

Breathing: Inhale and exhale deeply into the chest 3-5 times. Keep the focus on your right fingertips and feel your determination. Come back to the straddle and switch to the other side.

Mindfulness: As you continue, recall circumstances that make you especially courageous and determined.

Station 6: VRKSASANA / THE TREE

- Holding time: 3 - 5 breaths per side

- Place foot above or below the knee.

- Foot and thigh actively press together

- Kneecap pulls upward

- Navel pulls inward

- Distribute weight evenly on ball of foot and heel

ADDITIONAL INFO

Info: This one-legged standing asana improves balance and strengthens leg muscles.

Breathing: Inhale deeply through the nose 3 - 5 times and become long toward the top; as you exhale, root firmly downward into the floor. Release the position, relax briefly and then switch sides.

Mindfulness: as you continue on your way, with each inhalation you can let your body become longer and more upright toward the treetops.

Station 7: VIRABHADRASANA III / THE WARRIOR III

- holding time: 3 - 5 breaths per side

- long neck, find focus point on the floor

- hips "close" - groin points downwards

- heel pushes back, active leg

- navel pulls inward

- Distribute weight evenly on ball of foot and heel

ADDITIONAL INFO

Info: Another asana from the warrior family! This exercise strengthens the entire back of the body and trains balance.

Breathing: Breathe deeply and evenly into your chest 3-5 times. Feel your body searching for balance in each moment, creating balance. Release the position, relax briefly and then switch sides.

Mindfulness: Balance in Warrior Pose, just like balance in life, is not a fixed quantity, but always needs adjustment to the moment - how do you handle it?

Station 8: GARUDASANA / THE ADLER

- Holding time: 3 - 5 breaths per side

- Press palms firmly into each other

- Place shoulder blades against the back

- Navel pulls inward

- Press legs firmly together

- Distribute weight evenly on ball of foot and heel

ADDITIONAL INFO

Info: This asana stretches the shoulder and hip muscles. At the same time, it trains balance and sharpens concentration.

Breathing: Inhale deeply into the chest 3-5 times and increase stability on the exhale by pressing arms and legs even tighter together.

Mindfulness: As you continue on your way, you can trace what circumstances can give you a sense of freedom.

Station 9: PRASARITA PADOTTANASANA / PREVERSE WITH BALANCED LEGS

- Holding time: 5 breaths

- Press outer edges of feet and ball of big toes firmly into floor

- Toes turned slightly inward

- Firmly tense thigh muscles

- Knees can be slightly bent

- Keep shoulders relaxed

ADDITIONAL INFO

Info: This exercise strengthens and stretches the back of the thigh muscles at the same time. The trunk and abdominal organs get better blood circulation, which strengthens digestion.

Breathing: Take 5 deep breaths in through the nose and out through the mouth in a relaxed manner. Release more tension, especially in the neck and jaw area.

Mindfulness: as you continue on the path, you can bring more attention to the exhalation and let go even more.

Station 10: UTTANASANA / STANDING FOREIGN Breaths

- Holding time: 5 breaths

- hip wide stance

- Knees can be slightly bent

- Shift weight more to the balls of the feet

- Sitting legs pull upward toward the sky

- Let upper body hang heavily down

- Dangle neck and head

ADDITIONAL INFO

Info: This asana mobilizes the spine, relaxes the neck muscles and calms the mind.

Breathing: Inhale and exhale deeply into the abdomen 5 times. If you wish you can exhale through the mouth. Imagine a flap on the top of your head that opens and through which you drop your thoughts down to the floor.

Mindfulness: As you continue on your way, you can bring all your attention to your breath and feel the calmness of your thoughts.

Station 11: YOGA / YOU, ALL AND EVERYTHING.

Find a stone or any other object from nature - preferably quite intuitively, without thinking much - and place it mindfully with the things already there.

ADDITIONAL INFO

Info: Thank God we are not alone in this world. We have family and friends. We are surrounded by people we love, who inspire and impress us and we also know people we might not like at all - but often these are exactly our best teachers. And then there is nature with all its vitality. Animals, plants, the sea, the lakes, the mountains and so much more.

Breathing: Close your eyes, breathe deeply in and out of your abdomen 5 times and feel your physical boundaries dissolve for a moment.

Mindfulness: Perhaps pause for a moment and consider what footprint you would like to leave on this earth.