FLEXI-BAR® Yoga Exercises
Tree
Starting position:
One-legged, stable stance, with the left leg positioned with the foot above the knee.
Stretch out the left arm to the side and swing the FLEXI-BAR®.
Movement:
Forwards and backwards approx. 20–30 sec.
Warrior
Starting position:
The bent knee should be facing straight and forwards, with the twisted leg turning above the knee and outwards towards the hips and below the knee, inwards towards the big toe. The foot is firmly anchored to the ground.
Movement:
Forwards and backwards approx. 20–30 sec.
Triangle
Starting position:
The longitudinal stress of the spine gives the spine freedom of movement to allow the chest to reach its full rotational potential. Triangles are formed between the legs, the spine and the front leg, as well as between the arms and the spine.
Movement:
Up and down approx. 20–30 sec.
Parivritta Dhavakasana
Starting position:
Forwards lunge, from the back heel over the stretched rear leg and the long side of the foot towards the head. Strong legs provide stability to allow stretching from the upright thoracic spine. One hand should be supporting you on the floor next to the bent leg. Stretch the arm upwards towards the sky.
Movement:
Up and down, approx. 20–30 sec.
Candrasana
Starting position:
Lean forwards with your back stretched long until one hand has reached the floor or the "block". Shift your weight to the right foot and lift the left leg that has been stretched out. Stretch out the left arm vertically to the sky. The chest cage is carefully activated in the process.
Movement:
Up and down, approx. 20–30 sec.
Harmonious arc
Starting position:
In a deep forwards lunge, with the knee gently laid on the ground. A harmonious arc to the rear is performed with an extended back.
Movement:
Up and down, approx. 20–30 sec.
Rotated seat
Starting position:
Sitting down with a straight back, place the left, bent leg over the leg lying on the floor. Pull the knee towards you with the right hand, while using the right arm to swing the FLEXI-BAR® to the side parallel to the floor. The palm should be facing the sky.
Movement:
Forwards and backwards approx. 20–30 sec.
Upavishtha Konasana
Starting position:
Stand with your feet wide as possible and your thighs engaged, with the pelvis tilted forward, tummy muscles activated and breathe deeply through the core. Loosen the shoulders and neck area and swing gently.
Movement:
Forwards and backwards for approx. 20–30 sec.
Indian squat
Starting position:
Sit in a wide crouch with the feet around mat-width apart. Lower the tailbone to the floor and keep the upper body upright. Swing the FLEXI-BAR® towards the sky with both arms.
Movement:
Up and down, approx. 20–30 sec.
The boat – Navasana
Starting position:
Separate the ischiatic bones and position yourself on your sacrum. Find a balanced position! Don’t sink onto the lumbar spine. Tighten your tummy! Gently swing the FLEXI-BAR® in front of the legs.
Movement:
Forwards and backwards approx. 20–30 sec. Maintain balance
Long seated forward fold – Pashchimottanasana
Starting position:
Make sure that the pelvis does not tip forwards when bending over. Try to create length by extending the spine. Breathe in quietly and relax. The vibration of the FLEXI-BAR® makes the spine even longer!
Movement:
Forwards and backwards approx. 20–30 sec.