Join the medical yoga classes for better spine health, mobility and breathing. We will continue with some extra focus on our lymph flow and fascia.
This week there will be classes on
Thursday 12/6 17.30-18.30 GMT/18.30-19.30 CET
Sunday 15/6 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 or on a chair, put your hands by your side, palms up.
Breathe in and stretch your arms over your head. Turn your palms down. Breathe out and lower you arms down, in a soft wing-like movement.
Put your hands on the back of your head.
Breathe in, lift your chest, stretch your throat gently.
Breathe out, round your back, bring your elbows in front of you. Soft gentle back flexes.
Breathe in and lift your arms over your head and stretch out the left side. Start to rotate your upper body and your arms, breathe in when your circle your arms behind you, breathe out when your circle in front of you.
Change the direction after a while. We end the exercise with some standing balance.
3 alternative arm-stretches:
– sit back on your feet
– stand on all four
– sit on a chair with your hands on your knees.
Breathe in, lift your left arm, rotate your chest upwards and stretch out your arm. Breathe out, come back down with your hand. Breathe in, lift your right arm upwards, breathe out and come down with your arm. Continue with soft movements, alternate sides.
Breathe in, roll your hips up towards the ceiling, vertebra by vertebra.
Breathe out, and slowly lower your lower your hips down.
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