Online Classes for Zoom | Lena Scharp

The yoga class for this week, you are welcome to join on Thursday 30/6 17.00 GMT (18.00 CET)

Summer schedule starts in July, so next classes are Thursday 7/7 and Sunday 10/7.

The Zoom link can be found at the end of this page.

If you can’t participate you have some recorded classes that you can do on your own. You find them here.

We begin the class sitting up, and take some breaths together to prepare for our yoga class. After that you come down on your back for the deep balancing breathing, and then we will do these exercises:

Spine circles.
Sit cross-legged or on a chair with your hands on your knees. Breathe in, and arch your back, lift your chest and start to circle your hips to the left. Breathe in, round your back, and continue to circle your hips to the right. Breathe in, when you do the front part of the circle, and breathe out when you circle. back. Think that your sit bones and head is in the center, and your spine is trying to circle around that center line.

Backflex with butterfly legs.
Sit with your feet together, if you sit on a chair, put a pillow under your feet to lift them up a bit. Breathe in – arch your back, lift your chest. Breathe out – round your back.

Forward bend with massaging intensive breaths. Sit cross-legged or on a chair. Breathe in, stretch your back and fall forward over your left leg. Hold the position and breathe deep, massaging breaths so that you feel that your tummy is pumping in and out. Do the same thing over your right leg, and then forward.

Two standing exercises:
1. Rotations. Hands on your shoulders, try to keep your hips pointing forward all the time. Breathe in – rotate slowly to your left. Breathe out – rotate slowly to your right.
2. Sidebends. Hands on your shoulders. Slowly let your left elbow come down towards your waist, the right elbow points up towards the ceiling. Breathe out and slowly bend to the other side so that your left elbow points towards the ceiling.

Lie on your back, or sit on a chair. Draw your left leg towards you and breathe in. Breathe out, push your left leg forward and draw your left leg towards your tumme. Continue with alternate legs with good support from your abs.

Then some rest and stretch exercises. Cat stretch, make sure that both shoulders stay in the mat. Hands and feet up in the sir, first rubbing palms and soles, then stretch up to try to reach the ceiling – and the shake, feel how relaxed your arms and legs are. Hug your knees, roll from side to side, Then roll on your spine. Come up to a sitting position and we will end the class with a breathing exercise.

Here is the Zoom link for the online classes

https://us02web.zoom.us/j/4556781542?pwd=dmFEWWJIUzVlc2R6TXZBQjBrRGtoQT09

you can also the meeting id and code manually in Zoom
Meeting ID: 455 678 1542
Passcode: YogaLS