Online Classes for Zoom | Lena Scharp

There is a change in this weeks schedule, the Thursday class is moved to Wednesday and starts at 18 GMT.

So the classes this week are:
Wednesday 7/12 18.00-19.00 GMT / 19.00-20.00 CET
Sunday 11/12 10.30-11.30 GMT / 11.30-12.30 CET

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:

Spinaltwist on the side.
Lie on your right side with your knees bent. Stretch out both arms in from of you.
Breathe in and draw your right hand along the floor in a bow over your head, your ribcage opens up towards the ceiling and your arm is behind you.
Breathe out and draw your hand back again.
Continue with the movement following the pace of your breath. Roll over on your left side and do the same exercise.

Spine rotation with one hand on the back.
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.

Spinal flex.
Sit crosslegged with your hands in your feet, or sit on a chair with your hands on your knees.
Breathe in, tip your pelvis forward, lift your chest.
Breathe out, roll on your sit bones, tip your pelvis back, round your back.
Let your head float on your shoulders, softly following the movement.

Miracle bend, stand up, interlace your thumbs.
Breathe in and lift your arms over your head, lift your chest, stretch your throat, and draw your chin in towards your throat briefly.
Breathe out, bend from your hips and come down as far as you are comfortable with, then lift your pelvic floor and draw you navel in towards your spine quickly.
Release and breathe in and come up again.

Roll together and take deep massaging breaths.
A pillow under your head can be useful so that you don’t strain your neck.

Leg kicks with slow deep breaths, lie on your back or sit on a chair.
If you do the exercise on the floor, start with a pillow under your hips.
Kick your legs up and down and breathe slow breaths.
Remove the pillow and do a new set of leg kicks combined with slow breaths.

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

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