Join the medical yoga classes for better spine health, mobility and breathing. We will have some extra focus on our lymph flow and fascia during the winter.
This week there is a class on
Thursday 13/2 17.30-18.30 GMT / 18.30/19.30 CET
Sunday 16/2 10.30-11.30 GMT / 11.30-12.30 CET
If you can’t join the class, you can do a yoga class on your own, you find several recorded classes here.
The link to the Zoom classes can be found further down on this page.
The online class for this week
We begin the class sitting up, with some soft movements around the neck and shoulders. To get the flow of our lymph system started we will do some shoulder rolls with deep active breaths.
After that we will do the deep balancing breathing lying down. If you want you can roll a small towel or similar so put between your shoulder blades to open up your chest.
Then we will do these exercises:

Sit on the floor with your legs bent in front of you. You can also sit on a chair. Put your hands around your knees.
Breathe in and arch your back.
Breathe out and round your back.

Breathe in.
Breathe out and stretch down over your left leg.
Breathe in and take your right arm in a bow behind you. Breathe out, and come back down over your leg.
Repeat a few times and then do the same movement stretching down over your right leg.

Breathe in and lift both arms over your head.
Breathe out, turn over your right leg, let your left elbow go down towards your right knee and your right hand goes back behind you.
Breathe in and come up with your arms over your head again.
Breathe out and come down over your left leg.

Stand up, or sit on a chair.
Breathe in, lift your arms, arch your back, lift your chest. Breathe out, twist and bend so that you bring your left arm down to your right leg. Look up towards your right arm.
Breathe in and come up again and breathe out and rotate down with your right arm to your left leg.

Breathe in and then when you breathe out, let your left knee fall down to your left, your right knee follows after so that both knees are on the left side – turn your head to the right.
Breathe in and turn your right knee up and over to the right, so that your legs are in the butterfly pose.
Breathe out and let your left knee follow after so that both knees are on your right and you turn your head to your left.
Continue in your own pace. Each time you breathe in your knees are in butterfly pose, and each time you breathe out the fall to one side.

Cat stretch, make sure that both shoulders stay in the mat.
Hands and feet up in the air, 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.
Please find the link to Zoom below
https://us02web.zoom.us/j/4556781542?pwd=dmFEWWJIUzVlc2R6TXZBQjBrRGtoQT09
you can also enter the meeting id and code manually in Zoom
Meeting ID: 455 678 1542
Passcode: YogaLS