💖 What makes an asana…
It’s the inner qualities behind the movement that allow an asana in yoga to be practiced more deeply. An asana is more than a purely physical exercise.
It’s the inner qualities behind the movement that allow an asana in yoga to be practiced more deeply. An asana is more than a purely physical exercise.
As a yogi, you cultivate mindfulness, self-care, and self-responsibility.
You’re invited to listen to your intuition and shape the asana in a way that feels right for you in this very moment.
You’re invited to listen to your intuition and shape the asana in a way that feels right for you in this very moment.
Every movement can be a good asana, when you shape, hold, and release your chosen posture with an inner (and outwardly shining) smile.
It’s not about performance or perfection — it’s about presence.
Feel into which variation nourishes you today.
You may always find your very own version, one that matches your body and your energy.
Feel into which variation nourishes you today.
You may always find your very own version, one that matches your body and your energy.
Don’t compare yourself — not even with your past self.
The variation that felt good yesterday may not be aligned anymore today.
Let go of expectations and trust your body in the present moment.
The variation that felt good yesterday may not be aligned anymore today.
Let go of expectations and trust your body in the present moment.
Breathe first — and let your movement arise from the flow of your breath.
Your mindful breathing connects body and mind, can make your asana more effective, and helps prevent injuries.
Your mindful breathing connects body and mind, can make your asana more effective, and helps prevent injuries.
If thoughts distract you, observe them like clouds ☁️ gently passing by.
Or imagine they are friendly visitors — you can tell them:
“I’m doing yoga right now — but I will be there for you later.”
Or imagine they are friendly visitors — you can tell them:
“I’m doing yoga right now — but I will be there for you later.”
Thank yourself for taking this time — just for you.
After every asana, gift yourself a moment of stillness.
This short — or longer — pause offers your mind and body a precious time of regeneration.
This short — or longer — pause offers your mind and body a precious time of regeneration.
🙏
Tadasana (Mountain Pose)
Stand with your feet hip-width apart, toes pointing forward or slightly outward.
Distribute your weight evenly across the entire foot—imagine carrying gentle weights in your feet, stable like a mountain.
Keep your knees relaxed, hips aligned, torso upright, and gaze forward.
Slightly tuck your chin parallel to the floor and lengthen your neck.
Roll your shoulders back and let them naturally drop down.
Open your arms sideward, fingers gently extended.
Inhale through your nose, directing the breath into your belly so it expands.
Exhale through your nose, draw the navel toward the spine, guide the breath along your back, lengthen the upper spine upward, and gently lift the neck back and up.
Feel how your head lightly rests on the spine—this releases tension from the neck, shoulders, and back.
Stay in this posture for a moment. Let your breath flow naturally.
Take your time and repeat this foundational pose whenever you like—it harmonizes body and mind and allows the spine to effortlessly balance the head.
Do you feel solid and strong like a mountain?
Stand with your feet hip-width apart, toes pointing forward or slightly outward.
Distribute your weight evenly across the entire foot—imagine carrying gentle weights in your feet, stable like a mountain.
Keep your knees relaxed, hips aligned, torso upright, and gaze forward.
Slightly tuck your chin parallel to the floor and lengthen your neck.
Roll your shoulders back and let them naturally drop down.
Open your arms sideward, fingers gently extended.
Inhale through your nose, directing the breath into your belly so it expands.
Exhale through your nose, draw the navel toward the spine, guide the breath along your back, lengthen the upper spine upward, and gently lift the neck back and up.
Feel how your head lightly rests on the spine—this releases tension from the neck, shoulders, and back.
Stay in this posture for a moment. Let your breath flow naturally.
Take your time and repeat this foundational pose whenever you like—it harmonizes body and mind and allows the spine to effortlessly balance the head.
Do you feel solid and strong like a mountain?
(at Finca El Morisco, Málaga)
Triangle Pose – Flowing Variation
Inhale while standing tall, feet about one meter apart.
Exhale as you bend and twist to the side.
Pause briefly in the breath space—if it feels good.
Inhale as you return to the center and straighten up.
Repeat three times per side (the knees may stay slightly bent).
This flow improves balance and coordination and stretches the sides of the body as well as the thighs.
Exhale as you bend and twist to the side.
Pause briefly in the breath space—if it feels good.
Inhale as you return to the center and straighten up.
Repeat three times per side (the knees may stay slightly bent).
This flow improves balance and coordination and stretches the sides of the body as well as the thighs.
(on the Sea Cloud Spirit)
Warrior I / Hero Pose
This pose strengthens the thighs and glutes, stretches the toes of the back foot, and often awakens inner strength.
At sunrise, add a gentle backbend—feel a moment of stillness in harmony with nature.
At sunrise, add a gentle backbend—feel a moment of stillness in harmony with nature.
(at Finca El Morisco, Málaga)
Dancer - Natarajasana
Standing Leg Lift Variation
Let your breath flow naturally.
Start by gazing into the distance; inhale, then bend the left knee to grab the foot or ankle behind you.
Slowly lift the left leg straight behind your body, keeping hips even.
Stretch your right arm forward and up; touch your index fingertip to your thumb—this connection enhances balance and energy.
Gaze softly at your right hand; hold as long as feels good.
Slowly lower your arm to the side and bring your foot back to the ground as you exhale.
Take a moment to relax in Mountain Pose before switching sides.
This posture strengthens your back, shoulders, arms, hips, and legs.
It also improves your sense of balance, coordination, patience, and concentration.
(Practiced aboard the Sea Cloud Spirit)
Take a moment to relax in Mountain Pose before switching sides.
This posture strengthens your back, shoulders, arms, hips, and legs.
It also improves your sense of balance, coordination, patience, and concentration.
(Practiced aboard the Sea Cloud Spirit)
Tree – Variation
Practicing on soft, yielding ground improves balance and strengthens the muscles in your feet and calves.
My hands form a triangle here. What shape comes to your mind?
You can also create a Flamenco Tree by moving your hands like a flamenco dancer and letting your tree shine proudly.
A true flamenco dancer doesn’t smile—but you can make your tree glow with a magical smile.
Practicing on soft, yielding ground improves balance and strengthens the muscles in your feet and calves.
My hands form a triangle here. What shape comes to your mind?
You can also create a Flamenco Tree by moving your hands like a flamenco dancer and letting your tree shine proudly.
A true flamenco dancer doesn’t smile—but you can make your tree glow with a magical smile.
What kind of tree variation can you come up with, and how is it structured?
Which muscles does it strengthen? Does it make you laugh?
Which muscles does it strengthen? Does it make you laugh?
(Ultimate Provence, SLH Hotel)
The Cactus Goddess 🌵👸 with Inner Abdominal Massage
A key element in aligning yourself in the Cactus Goddess pose is opening your hips. Focus on your individual body structure. It will show you your limits, such as bone compressions that cannot be moved. Bone compression means bone on bone—a clear stop.
Open your arms at shoulder height and lift them to about 90 degrees. You can vary the position of your palms in whichever way feels good for you. Actively draw your shoulder blades back and down.
You can enhance the effect by engaging Uddiyana Bandha in this pose: with each exhale, draw your navel inward and upward, and hold it during the pause after exhaling if that feels comfortable, until the next inhale comes. On the inhale, release and relax everything. Notice the effect and repeat as it feels good.
This muscular movement acts like a gentle internal massage for your body. It is one of the three bandhas (locks), which help to retain energy in the body for longer. Uddiyana Bandha locks the lower abdominal area.
Baby Cobra (Bhujangasana Variation)
Strengthens upper back (trapezius), stretches chest and neck muscles, and gently massages the abdomen.
Lie face-down with hips and legs grounded.
Hands rest under your shoulders, fingers pointing forward.
Inhale as you lift your chest forward and up without loading weight into your arms (feel free to lift them slightly to test).
Roll shoulders back and down, gaze forward, chin level.
Stay a few breaths, then exhale into Downward Dog or Child’s Pose to balance out.
Repeat the flow three times, then rest.
Do your shoulders feel more released now?
What sensations can you notice?
What sensations can you notice?
Maybe a bit more lightness? Warmth?
Or simply a gentle calm?
Or simply a gentle calm?
Just observe — without needing to change anything.
Whatever you feel, it’s ganz genau richtig so — just right, just as it is. 🌿
Whatever you feel, it’s ganz genau richtig so — just right, just as it is. 🌿
(in the garden)
Shoulder Bridge
If you have high blood pressure, issues in the head or neck area, or problems with your cervical spine, please consult your doctor first. Listen carefully to your body and practice very gently if allowed.
If you have high blood pressure, issues in the head or neck area, or problems with your cervical spine, please consult your doctor first. Listen carefully to your body and practice very gently if allowed.
Bridges connect and radiate stability and calm. Try the Shoulder Bridge and vary it until you feel stability and calm.
The Shoulder Bridge is a backbend performed lying on your back and is a delight for body and mind. It feels great on a yoga mat or a soft surface. Whether a strong, firm bridge or a gentle, light hanging bridge — you decide which bridge feels right for you right now.
The Shoulder Bridge is a backbend performed lying on your back and is a delight for body and mind. It feels great on a yoga mat or a soft surface. Whether a strong, firm bridge or a gentle, light hanging bridge — you decide which bridge feels right for you right now.
Lying on your back, place your feet in front of you. Experiment with different distances between your feet and the distance from your pelvis.
Where do your arms and hands rest?
By your sides with palms down, fingers interlaced under your back, elbows bent with hands reaching up... Try different positions and variations.
Where do your arms and hands rest?
By your sides with palms down, fingers interlaced under your back, elbows bent with hands reaching up... Try different positions and variations.
You can either roll up your spine vertebra by vertebra starting from your lower back, or lift your thoracic spine first and let the rest rise naturally ;)
Does it help you more if you breathe out slowly and evenly while doing so?
Does it help you more if you breathe out slowly and evenly while doing so?
Once you find your version of the bridge, stay here for a few breaths—as long as it feels comfortable and you can smile.
You can strengthen your muscles in the bridge by alternately contracting and relaxing them. For example, press the inner edges, outer edges, heels, and balls of your feet consciously into the ground as you exhale, then relax with the inhale. Spread your toes as you exhale and relax them again on the inhale.
You can lift one leg and circle your foot or pump it up and down. Whenever your foot, leg (and even hip) are above your heart, this relieves the heart by promoting venous return, as blood flows back to the heart thanks to the inverted position.
In the bridge, your entire front body opens up. Especially your hip flexors, oblique and straight abdominal muscles, as well as your chest muscles are stretched. This stretch strengthens the digestive system and can have a positive effect on digestion.
The muscles of your legs, pelvic floor, and lower back are active. Your neck is gently stretched and relaxed without strain. The extension of the thoracic spine and opening of the chest can positively influence your emotions, acting like a little mood booster.
The muscles of your legs, pelvic floor, and lower back are active. Your neck is gently stretched and relaxed without strain. The extension of the thoracic spine and opening of the chest can positively influence your emotions, acting like a little mood booster.
Depending on the variation, you can focus on strengthening your legs, improving venous return, or mobilizing your spine.
Seated Spinal Twist
Extend or bend your left leg; place the right foot outside the left knee.
Inhale through the nose, then exhale as you twist left, placing your left hand next to your left sit bone, fingers pointing back.
Rotate your torso and head gently; use your arm as a lever.
Keep the spine long, hips grounded, right elbow soft.
Relax your gaze into the distance, soften jaw, face, and forehead.
Stay a few breaths, inhale to return to center, and pause.
Repeat three twists on this side, then switch.
This twist relaxes your spine, opens the muscles along your back, and can help relieve back and neck pain.
(on the Provence coast)
This twist relaxes your spine, opens the muscles along your back, and can help relieve back and neck pain.
(on the Provence coast)
Half-Moon Pose (Ardha Chandrasana)
Step the right foot firmly forward—ankle under or slightly in front of the knee.
Optionally rest the back foot’s toes or top of the foot on the ground.
Find your center, inhale.
Exhale as you lean forward—stay in a 90° angle or let your knee float over your foot.
Inhale, bring palms together and reach arms up by your ears.
Exhale, lengthen your spine lightly back and relax your shoulders.
Feel the gentle crescent from fingertips to toes—a lunar smile stretching through your body.
You can close your eyes and feel the stretch.
After a few breaths, exhale arms down to the chest and fold forward to release.
Rest in a heel- or seated posture for a moment, feel inside, then switch sides.
This full-body stretch lifts your skeletal structure, improves neck, shoulder, back, and lung mobility, and enhances balance.
(on the Provence coast)
This full-body stretch lifts your skeletal structure, improves neck, shoulder, back, and lung mobility, and enhances balance.
(on the Provence coast)
Downward-Facing Dog Downward-Facing Dog (Adho Mukha Svanasana)
Strengthens and stretches the muscles of the back, legs, and arms.
Can stimulate digestion.
Feel free to hang in the pose for a while and breathe.
With mindful practice and breath, the pose deepens almost by itself.
Approach gently, take your time, and listen to your body.
and don’t forget: Be mindful and kind to yourself.
Be creative and shape your own Downward-Facing Dog.
(at the coast of Provence)
Strengthens and stretches the muscles of the back, legs, and arms.
Can stimulate digestion.
Feel free to hang in the pose for a while and breathe.
With mindful practice and breath, the pose deepens almost by itself.
Approach gently, take your time, and listen to your body.
and don’t forget: Be mindful and kind to yourself.
Be creative and shape your own Downward-Facing Dog.
(at the coast of Provence)
Yoga Crab (Purvottanasana Variation)
Strengthens neck, arms, legs, back, and core muscles—and it’s fun!
(on the Provence coast)
(on the Provence coast)