Star coach Bryan Kest is the inventor of power yoga - in his studio in Los Angeles he teaches women like Madonna and Drew Barrymore. For us, his long-standing colleague Andrea Kubasch (called Qbi) developed a program based on his method: the whole workout takes about 45 minutes and can be carried out by beginners as well as by already practiced. If you find a position too tiring, you can switch to so-called child-care at any time (see warm-up). Please read how you breathe and what else you have to look out for. And then: have fun!
Yoga breathing
In yoga you breathe exclusively through the nose - so the air can be filtered by the fine hairs. And it is easier to find the point between "too much" and "not enough". Who breathes through the mouth will be more powerful, but can be more difficult to judge whether it is good for what one is doing right now. The rule of thumb is to inhale when you look to the sky - exhale when the view goes to the earth. Unless you hold a position longer: then, of course, continue to breathe continuously. Never stop the air.
You need that
For the exercises elastic sportswear that sits comfortably and does not pinch. In addition, a slip resistant, best a yogamatte. Also a blanket to cover during deep relaxation.
In general: After a meal at least an hour with the training wait. All postures and exercises should feel good and in any case unpleasant or even painful.
In general: After a meal at least an hour with the training wait. All postures and exercises should feel good and in any case unpleasant or even painful.
Warm-up
Childhood
Sit on your shins, the buttocks are on their heels. Now bend the upper body far forward and set your forehead on the ground. The arms lie loosely left and right next to the body, the palms are pointing upwards. Now pull the shoulders to the ground and inhale and exhale about four times deep. Then stretch your arms long forward, spread your fingers wide. Get into the quadruped with the inhalation.
Sit on your shins, the buttocks are on their heels. Now bend the upper body far forward and set your forehead on the ground. The arms lie loosely left and right next to the body, the palms are pointing upwards. Now pull the shoulders to the ground and inhale and exhale about four times deep. Then stretch your arms long forward, spread your fingers wide. Get into the quadruped with the inhalation.
Hovering Dog Point
your toes with your next exhalation and lift the butt up far. The fingers are spread, the legs stretched out, the palms pressed into the ground. Hold the position some deep breaths long. Should it hurt the legs of the legs, bend the legs. Finally, the knees return to the ground and for some breaths come into childhood.
your toes with your next exhalation and lift the butt up far. The fingers are spread, the legs stretched out, the palms pressed into the ground. Hold the position some deep breaths long. Should it hurt the legs of the legs, bend the legs. Finally, the knees return to the ground and for some breaths come into childhood.
Quadruple Stand
Put your hands under your shoulders and your knees under your hips. Inhale deeply, bring your back into the guided hollow cross, look to the ceiling. When exhaling, make the back round, chin to chest, neck relax. Repeat the whole thing six times - then stretch the left leg backwards and bring the right arm forward. Make your back long, tighten your stomach. Inhale and exhale a few times, with the last exhalation, put the hand and knee back on the floor. Page change.
Put your hands under your shoulders and your knees under your hips. Inhale deeply, bring your back into the guided hollow cross, look to the ceiling. When exhaling, make the back round, chin to chest, neck relax. Repeat the whole thing six times - then stretch the left leg backwards and bring the right arm forward. Make your back long, tighten your stomach. Inhale and exhale a few times, with the last exhalation, put the hand and knee back on the floor. Page change.
Spinal column mobilization
Come back with the exhalation back into the quadruped. Stretch the left leg upwards and then pull the left knee to the nose with the inhalation, the back is round. Exhale, stretch the leg - inhale, knee to nose, round back. Repeat the exercise about five times. And make sure that the arms are always stretched - never bent. Return to the quadruple stand, repeat the exercise with the right leg, and return to the quadruple stand.
Come back with the exhalation back into the quadruped. Stretch the left leg upwards and then pull the left knee to the nose with the inhalation, the back is round. Exhale, stretch the leg - inhale, knee to nose, round back. Repeat the exercise about five times. And make sure that the arms are always stretched - never bent. Return to the quadruple stand, repeat the exercise with the right leg, and return to the quadruple stand.
1. Sunlight
Scorpion Scorpion
Come for a few breaths into childhood - then with the inhalation in the quadruped. Put your toes on, and go into the dog looking down (see warm-up). When inhaling, lift the left leg up as far as possible, then, with the exhalation, put the left foot back on the floor. Page change. Then repeat the exercise with the left leg. This time, however, turn the left hip sideways and open the top, bend the knee and the heel to the bottom. With the exhalation set the foot again. Page change. And repeat the exercise again.
Come for a few breaths into childhood - then with the inhalation in the quadruped. Put your toes on, and go into the dog looking down (see warm-up). When inhaling, lift the left leg up as far as possible, then, with the exhalation, put the left foot back on the floor. Page change. Then repeat the exercise with the left leg. This time, however, turn the left hip sideways and open the top, bend the knee and the heel to the bottom. With the exhalation set the foot again. Page change. And repeat the exercise again.
Moving
forward from the dog looking down: Slowly inhale with the inhalation to the front part of the mat, the hands lie on the ground - if you want, the knees can bend slightly. Keep this position a few breaths long. Then roll the upper body slowly vortex for vertebrae into the mound.
forward from the dog looking down: Slowly inhale with the inhalation to the front part of the mat, the hands lie on the ground - if you want, the knees can bend slightly. Keep this position a few breaths long. Then roll the upper body slowly vortex for vertebrae into the mound.
Mount
the thighs, lift the sternum and chin. When breathing in, stretch your arms up over the sides, bend your upper body forward as you exhale, and place your hands on the ground. Inhale, lift your eyes - exhale, go into the plank, so take a step backwards and put on your toes, follow the second foot. Now put your knees down, bend your elbows and lie down.
the thighs, lift the sternum and chin. When breathing in, stretch your arms up over the sides, bend your upper body forward as you exhale, and place your hands on the ground. Inhale, lift your eyes - exhale, go into the plank, so take a step backwards and put on your toes, follow the second foot. Now put your knees down, bend your elbows and lie down.
Cobra
From the prone position: When inhaling the pelvic floor and tuck into the cobra - so pull the shoulders back and down, tighten the buttocks and push the upper body gently. Breath in, breath out. Then lead the butt to the heels and go into the dog looking down. The position hold five breaths, come into the forward flexion, the uphill position and the cobra. Repeat the sequence four times, end with the preservation.
From the prone position: When inhaling the pelvic floor and tuck into the cobra - so pull the shoulders back and down, tighten the buttocks and push the upper body gently. Breath in, breath out. Then lead the butt to the heels and go into the dog looking down. The position hold five breaths, come into the forward flexion, the uphill position and the cobra. Repeat the sequence four times, end with the preservation.
2. Warrior sequence
Forward flexure
Stand upright in the mound. When breathing in, bend the knees, bring with your arms momentum and then lead them up. With the exhalation bend the upper body forward, put on the hands and stretch the legs - if possible. Inhale, look up - exhale, make a step backwards, pull second leg and get into the plank. Breath in and out deeply.
Stand upright in the mound. When breathing in, bend the knees, bring with your arms momentum and then lead them up. With the exhalation bend the upper body forward, put on the hands and stretch the legs - if possible. Inhale, look up - exhale, make a step backwards, pull second leg and get into the plank. Breath in and out deeply.
Cobra and dog looking down
Put your knees down, bend your elbows and put your belly off. Take the inhaling into the cobra (see Sonnengruß) - exhale and come back into the dog looking down.
Put your knees down, bend your elbows and put your belly off. Take the inhaling into the cobra (see Sonnengruß) - exhale and come back into the dog looking down.
Warriors 1 and 2
Take the right leg forward with the inhalation and expose the rear foot to exhale. Inhale, stretch the arms up and join the palms over your head (Warrior 1). Exhale, bend right knee, align hip to side. The right knee is above the right ankle, roughly at right angles. Stretch the arms forwards and backwards, pull coccyx downwards and bobbin upwards (warrior 2).
Take the right leg forward with the inhalation and expose the rear foot to exhale. Inhale, stretch the arms up and join the palms over your head (Warrior 1). Exhale, bend right knee, align hip to side. The right knee is above the right ankle, roughly at right angles. Stretch the arms forwards and backwards, pull coccyx downwards and bobbin upwards (warrior 2).
Peaceful Warrior While breathing in,
support your left hand on the left hip and stretch your right arm upwards. Now bend the right knee deeply and press the lower back with your left hand towards the ground. The view goes up. Deep inhale and exhale - and return to warrior 2 with arms stretched out. Inhale, stretch the front leg - exhale, bend the front leg.
support your left hand on the left hip and stretch your right arm upwards. Now bend the right knee deeply and press the lower back with your left hand towards the ground. The view goes up. Deep inhale and exhale - and return to warrior 2 with arms stretched out. Inhale, stretch the front leg - exhale, bend the front leg.
Angled lateral angle adjustment
Place the right forearm on the right front thigh. With the inhalation stretch the left arm over the left ear to the side - for the lateral stretching. The view goes up, pull both shoulders down. Press the right forearm into the thigh, turn the left hip towards the ceiling - thumb and index finger of the right hand touch. Keep this position a few breaths long.
Place the right forearm on the right front thigh. With the inhalation stretch the left arm over the left ear to the side - for the lateral stretching. The view goes up, pull both shoulders down. Press the right forearm into the thigh, turn the left hip towards the ceiling - thumb and index finger of the right hand touch. Keep this position a few breaths long.
Triangle
Come up with the inhalation, and stretch the front leg. When exhaling, support the left hand on the left shinbone, pull up the right arm and tighten the thighs. Hold the position a few breaths long. Inhale, come up - exhale, bend the front knee. Inhale and exhale. Then place the hands on the floor next to the right foot, place the right next to the left leg and get into the plank. Inhale and exhale. Now return to the cobra and repeat the sequence with the other side. Finally, some breaths remain in childhood.
Come up with the inhalation, and stretch the front leg. When exhaling, support the left hand on the left shinbone, pull up the right arm and tighten the thighs. Hold the position a few breaths long. Inhale, come up - exhale, bend the front knee. Inhale and exhale. Then place the hands on the floor next to the right foot, place the right next to the left leg and get into the plank. Inhale and exhale. Now return to the cobra and repeat the sequence with the other side. Finally, some breaths remain in childhood.
3. Rotation
Three-legged downward dog
Stretch your arms long forward, set your toes, and come out of childhood into the dog looking down. With the inhalation stretch the left leg upwards - for the three-legged dog looking down. Exhale, with the left foot make a large step forward. Inhale, stretch the front leg and lift the view. Bend forward with the exhalation over the left extended leg. You can also put your hands on the shinbone or just place your fingertips. Pull the right hip forward, the left back - and tighten both thighs. Keep this position five breaths long.
Stretch your arms long forward, set your toes, and come out of childhood into the dog looking down. With the inhalation stretch the left leg upwards - for the three-legged dog looking down. Exhale, with the left foot make a large step forward. Inhale, stretch the front leg and lift the view. Bend forward with the exhalation over the left extended leg. You can also put your hands on the shinbone or just place your fingertips. Pull the right hip forward, the left back - and tighten both thighs. Keep this position five breaths long.
Turned Prayer Retreat When breathing in,
lift your eyes, bend the front leg, lower the right knee on the floor below the waist. Inhale the hands at the center of the chest in prayer - exhale, turn the upper body to the right, while supporting with the right elbow on the outer side of the left knee. When inhaling, pull the stomach slightly inwards, turn a little further when exhaling. Return to the center with the inhalation. When exhaling, bring both hands to the ground, place the rear foot. Inhale and exhale - and into the dog looking down. Repeat the entire rotation, but this time on the side. Finally, some breaths remain in childhood.
lift your eyes, bend the front leg, lower the right knee on the floor below the waist. Inhale the hands at the center of the chest in prayer - exhale, turn the upper body to the right, while supporting with the right elbow on the outer side of the left knee. When inhaling, pull the stomach slightly inwards, turn a little further when exhaling. Return to the center with the inhalation. When exhaling, bring both hands to the ground, place the rear foot. Inhale and exhale - and into the dog looking down. Repeat the entire rotation, but this time on the side. Finally, some breaths remain in childhood.
Cool down
<Deep Depression </ b>
Lie on your back, your arms lie next to your body, your feet fall aside. If you like, cover yourself. Close your eyes. In the deep relaxation, the energy that you have worked out with the exercises is distributed throughout the body. Each muscle should now relax. The breath flows in and out through the nose. Stay as long as you want, but at least five minutes. Sometimes relaxation is easier when you scan your body from tiptoes to hair tips: breathe in and feel your soles. Breathe out, feel the tension. Breathe in, and consciously perceive the shins, while breathing out the calves. So go through your whole body - and think of the facial muscles and the jaw.
Lie on your back, your arms lie next to your body, your feet fall aside. If you like, cover yourself. Close your eyes. In the deep relaxation, the energy that you have worked out with the exercises is distributed throughout the body. Each muscle should now relax. The breath flows in and out through the nose. Stay as long as you want, but at least five minutes. Sometimes relaxation is easier when you scan your body from tiptoes to hair tips: breathe in and feel your soles. Breathe out, feel the tension. Breathe in, and consciously perceive the shins, while breathing out the calves. So go through your whole body - and think of the facial muscles and the jaw.
BRIGITTE: What does power yoga mean?
Bryan Kest: The name itself has no special meaning - I have called it so because it is a particularly powerful yoga form from which body and mind benefit in many ways.
BRIGITTE: What exactly does it bring?
Bryan Kest: First of all, it helps people to come to terms with themselves: Today people do almost everything to look good and feel better in this way. At some point external beauty fades away - so we should work to be happy with our inner being.
BRIGITTE: Does that mean your workouts do not lead to a tighter body?
Bryan Kest: On the contrary! Power Yoga forms the body in a very special way. The appearance becomes more natural. However, people should have the luck in yoga, no vanity. The positive side effect is then the change of the body.
BRIGITTE: Do you have a motivation tip when yoga exercise becomes exhausting?
Bryan Kest: Everything becomes easier when you can laugh and have fun with what you do.
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