An asana is a single yoga pose. When done properly, it:
Enhances your concentration
Strengthens muscles
Can energize or deeply relax you
Every pose can be practiced on its own, in variations, or fluidly in a sequence.
Your breath supports the effects, and staying present afterward helps body and mind absorb the benefits.
Tadasana (Mountain Pose)
Stand with your feet hip-width apart, toes pointing forward or slightly outward.
Distribute your weight evenly across the whole foot—imagine you’re carrying gentle weights in your feet, stable like a mountain.
Keep your knees soft, your hips aligned, torso upright, and gaze forward.
Tuck your chin slightly back, parallel to the ground, lengthening your neck.
Roll your shoulders back and then let them relax downward in a natural way.
Open your arms forward, fingers extended gently.
Inhale through your nose, directing breath into your belly and expanding it.
Exhale through your nose, pulling your navel toward your spine, guiding the breath along the back, extending the upper spine upward, and gently drawing the neck back and up.
Feel your head resting lightly atop the spine—it takes tension off your neck, shoulders, and back.
Stay here for a moment. Let your breath flow naturally.
Take your time and repeat this foundational pose whenever you like—it aligns body and mind, letting your spine balance the head with ease.
Do you feel solid and strong like a mountain?
(on Finca El Morisco, Málaga)
Distribute your weight evenly across the whole foot—imagine you’re carrying gentle weights in your feet, stable like a mountain.
Keep your knees soft, your hips aligned, torso upright, and gaze forward.
Tuck your chin slightly back, parallel to the ground, lengthening your neck.
Roll your shoulders back and then let them relax downward in a natural way.
Open your arms forward, fingers extended gently.
Inhale through your nose, directing breath into your belly and expanding it.
Exhale through your nose, pulling your navel toward your spine, guiding the breath along the back, extending the upper spine upward, and gently drawing the neck back and up.
Feel your head resting lightly atop the spine—it takes tension off your neck, shoulders, and back.
Stay here for a moment. Let your breath flow naturally.
Take your time and repeat this foundational pose whenever you like—it aligns body and mind, letting your spine balance the head with ease.
Do you feel solid and strong like a mountain?
(on Finca El Morisco, Málaga)
Triangle Pose Variation Flow
Inhale as you stand tall with feet about a meter apart.
Exhale as you bend and twist to one side.
Pause briefly in the breath-space if it feels good.
Inhale as you return to center and stand up.
Repeat three times on each side (knees can stay soft).
This flow improves balance and coordination while stretching the sides and upper legs.
(on Sea Cloud Spirit)
(on Sea Cloud Spirit)
Warrior II (Virabhadrasana II)
Warrior II activates and strengthens the entire body.
Front leg bent, back leg straight; front foot faces forward, back foot turned outward.
Arms stretch out in a straight line, gaze soft toward the distance, chin level.
In this posture, mind and body can restore and recharge their energy.
Use belly breathing to lift through your spine:
inhale through your nose into the belly;
exhale, draw the navel in and guide breath up the spine into the head, l
engthening the neck back and up, chin parallel to the floor.
Do you feel strong like a hero ?
(on Sea Cloud Spirit)
(on Sea Cloud Spirit)
Warrior I / Hero Pose
This pose strengthens thighs and glutes, stretches the back toes, and often awakens inner strength.
Add a gentle backbend at sunrise—feel a moment of silence in harmony with nature.
(on Finca El Morisco, Málaga)
(on Finca El Morisco, Málaga)
Warrior / Hero I in the Strength Pose
Create space between your vertebrae and strengthen both your inner and outer alignment.
Inhale and raise your arms – exhale as you bring your leg behind you and draw your navel inward toward the spine and upward along it.
Let your breath flow calmly in this position and tune in to yourself.
Perhaps you can feel your muscular strength and rootedness – like an ancient tree.
A moment of focus and calm in the heart of nature.
Create space between your vertebrae and strengthen both your inner and outer alignment.
Inhale and raise your arms – exhale as you bring your leg behind you and draw your navel inward toward the spine and upward along it.
Let your breath flow calmly in this position and tune in to yourself.
Perhaps you can feel your muscular strength and rootedness – like an ancient tree.
A moment of focus and calm in the heart of nature.
After a few breaths, exhale as you bring your back foot forward, lower your arms, and fold into a forward bend.
Pause here, consciously sensing the right and left sides of your body – then inhale and rebuild the pose on the other side.
After practicing both sides, take a moment to feel and to give your body time to benefit.
Pause here, consciously sensing the right and left sides of your body – then inhale and rebuild the pose on the other side.
After practicing both sides, take a moment to feel and to give your body time to benefit.
(in the Black Forest)
Warrior - Hero Pose Variation
Practicing on soft or uneven ground improves balance
and strengthens the muscles in your feet and calves.
Support is allowed—and you can play with it:
Practicing on soft or uneven ground improves balance
and strengthens the muscles in your feet and calves.
Support is allowed—and you can play with it:
Place your hand down more or less
Let your fingers "play the piano"
Circle or bounce the back foot
Straighten or bend the standing leg
Bend or stretch the upper arm
What variations come to your mind?
Give them a try ;)
Give them a try ;)
(Ultimate Provence, SLH Hotel)
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 Pose (Vrksasana)
Stand tall and steady on both feet.
Inhale and create space in your center.
Exhale and gently pull your navel in toward your spine.
Lengthen your cervical spine upward and slightly back.
Keep your chin parallel to the ground, your gaze soft and directed into the distance.
Inhale and create space in your center.
Exhale and gently pull your navel in toward your spine.
Lengthen your cervical spine upward and slightly back.
Keep your chin parallel to the ground, your gaze soft and directed into the distance.
Inhale, bring your hands together in front of your chest and stretch them overhead.
Exhale, draw your shoulders gently down and back — relaxed, yet strong.
Exhale, draw your shoulders gently down and back — relaxed, yet strong.
Place your left foot on the inside of your right leg — as high as feels comfortable today.
Stay here for a few calm breaths.
Stay here for a few calm breaths.
Then gently place your left foot back down
and bring your hands to your heart center.
and bring your hands to your heart center.
Now switch sides.
Practice each side three times.
Afterward, take a moment to pause and feel —
notice how you are in this calm, grounded posture.
Practice each side three times.
Afterward, take a moment to pause and feel —
notice how you are in this calm, grounded posture.
(Practiced at Finca El Morisco, Málaga)
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)
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)