Online Classes for Zoom

Welcome to this weeks medical yoga class. Back to normal schedule so you are welcome to join on:
Thursday 18/4 17.00-18.00 GMT / 18.00-19.00 CET –
Sunday 21/4 at 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, and take some breaths together to prepare for our yoga class. Then we will do a breathing exercise, kapalabahti.

Lift your arms over your head and breathe in.
Breathe out, draw your arms down by your side and your tumme is drawn in towards your spine. Continue with active breaths.

After that we begin with the deep balancing breathing lying down, and then we will do these exercises:

Dynamic cat-stretch.
Put your right foot on your left knee.
Breathe out and take a hand on your knee and twist it to the left.
Breathe in, come back up with your knee, put your left foot on your right knee.
Breathe out and twist to your right.
You can also do the twist with both knees together.
Spinaltwist on the side.
Lie on your left side with your knees bent. Stretch out both arms in front 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 right side and do the same exercise.
Dynamic cat-cow.
Stand on all four, or sit on a chair.
Breathe in.
Breathe out and round your back and sink back.
Breathe in. arch your back, bend your arms and carefully come forward.
It is a soft cirkling movement.
Sit with your legs straight and wide apart.
Breathe in and come up with your arms over your head.
Breathe out – bring your left arm over your head and the right arm in front of you, rotate and stretch down over your left leg.
Breathe in, come back to the center and bend and rotate to your right when you breathe out next time.
Slow shoulder lifts.
Breathe in and lift your shoulders up towards your ears.
Breathe out and let them slowly sink down, all the way down… and pump your shoulders down. Breathe in and lift up again.
A slow motion, your breathe decides the pace. We will end the exercise with some low pumping movements with your shoulders.
Come down on your back and stretch your legs up.
Start to flex one foot and extend the other, then change, and continue flexing/extending alternate feet.
Then circle your ankles, and then come still with your feet, still straight up in the air.
Stop with your feet up in the air and breathe.
This is a good exercise for the blood and lymph circulation!
Then some rest and stretch exercises.
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

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

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