Hi my name is Tine
I am a yoga instructor
and I started doing yoga professionally
because I experienced myself how much good yoga did to me.
Yoga can be used when you feel stressed out at work,
but yoga can also be used to strengthen your body
and yoga is good for everbody.
You don't have to be particularly supple or of great strength,
but yoga will do you good in your every day life.
So we are working to create a stronger connection to the body
and to feel at home in the body, during a busy life,
while also working with different techniques of breathing
and every single one of my students
have experienced an improved feeling of well-being
and an improved contact to onself.
So I would defenitely recommend it for everybody
So! Now I am prepared
and Tine, we should get started with the first exercise,
and maybe you could elaborate a bit on that
We are going to make a series of yoga exercises
which in a busy everyday-life
can give you some grounding
and some more contact to your body.
The idea behind yoga,
is to lure you away from your thoughts
and into your body,
to get a connection to your breathing.
So you cannot actually do much else than keeping your focus on your body and balance
and on your strength,
which is why we begin with this first series
that consist of semi-advanced standing exercises
in what you could call a 'flow'
Exciting..
As I explained briefly in the beginning
I have tried a few yoga exercises before
but I have never been in the hands of a true professional.
So I am personally very excited about this
and am really looking forward to it.
So Tine, lets begin with the first exercise
maybe you should begin by showing me how to do it
and then explain a little bit about
how this exercise can improve your breathing.
Well lets start by standing on the top of the mat
so if you stand there
and then we should stand in mountain-pose
"Tadasana"
and in that position you stand with your feet at hip width,
pulls the stomach towards your spine, straightens up
and lets the top of the head point towards the ceiling
and here you stand for just a moment
with the nose a bit further down.
Exactly like that. Very good.
Then we are pulling our shoulders back, and pushes our chest out,
and then we establish a contact from the floor to our feet
feel your feet
and feel your foundation.
When the foundation is strong,
it is possible to create a flow through your whole body,
so we start by putting our hands together in front of our hearts,
take a deep breath,
and move our arms all the way around
aaand make a stretch
where you stretch up to sky
and feel the contact to the mat.
Then, you put your hands together,
and bend forwards in your hip
all the way foward
all the way down
and if you can't reach the floor with your fingertips
you can make a slight bend in your knees
and we'll keep standing in "Tadasana"
from here, you put your palms to the mat
and take a step back to the right rear
a large step back
Super.
Then we'll stand here for just a moment
and here you can take a large breathe in and out
not necessarily with sound, but it can occur
Then we lower ourselves towards the mat
where you use your arms, and go all the way down
Very good.
Then you place your hands infront of your chest
like here, on both sides along with your body.
Now we do the cobra
"Bhujangasana"
where we lift our chest
away from the mat
and put our shoulders together in the back, and lift ourselves up
not higher than you feel like.
You should not feel it in your loin.
If you do, you've gone too high.
very good.
From here,
you are going to stretch your feet
and lift ourselves all the way up to a 'dog-stretch' or 'the inverted V'
where you set off, and use your strong body
lifting yourself all the way up
and pressing your tailbone towards the ceiling
while using the entire ball of the foo,
with your feet pressed into the mat.
You don't have to have your heels in the mat,
it is okay to stand on the ball of the foot.
Here you stand in a 'dog stretch'.
Try to get your tailbone closer to the ceiling,
and stretch your frontside.
This is called 'adho mukha svanasana'.
Okay.
Are you breathing?
Very good.
Now, you lift your right foot
and stretch your right leg behind you.
All the way back.
Then you place your right foot, by the inside of your right hand,
by helping your foot forward
Yes. Like that.
You can grab your foot and help it a little
Your left leg stays as stretched as possible.
The right knee is above your heel,
so your shin is straight
and from here you find your balance, and raise your upper body.
Then we do a high lunge and stretch
stretch our upper bodys
Feel the stretch all the way from your hip
and all the way up
Take a deep breath.
Now lower your arms
and press your left heel into the mat, and turns it around
Yes.
Make a deeper bend in your right knee,
and make a 'warriors stand'
Warrior 2, called "Virabhadrasana"
and straighten your upper body,
press your shoulder blades together
stretch your arms
and look above your right hand.
A little bit further down in your right knee
to about 90 degrees
feel the contact to the mat with your feet.
Place your right elbow on your right knee.
Super.
Then you stretch your right arm,
stretch it to the right to make a side stretch
where you stretch all the way from the left foot
and move your left hand
all the way to the right
Feel the contact to the mat
and feel your breath.
Now we go back to 'Warrior 2'
looking above our right hand again
with your ..
strong warriors glance
an exercise that can
lead to lots of activity and determination.
But also an exercise that can ..
.. move you closer to your goals
"Virabhadrasana II"
Move your left hand towards your left knee
Stretch your right arm all the way towards the ceiling
up to the sky
Reversed warrior, as it is called
Very good.
Now,
we move both our arms towards the first part of the mat
and goes down into the plank again
move your right leg back
to the left side.
This is tough, Tine.
We have only just begun.
Now you lower yourself slowly downwards again.
All the way down.
Lift yourself up into the 'cobra'
Lifting the upper part of your chest up.
Shoulder blades meeting behind your back.
Stretch your feet and goes back into the 'dog stretch' again.
Press your feet into the mat.
.. if you can.
Or else, you stand ...
... on the ball of the foot
and in this stretch, "adho mukha svanasana",
you stretch your frontside
pressing your tailbone towards the ceiling.
Now you lift your left foot,
all the way behind you
left leg all the way behind you
and move your left foot into the inside of your left hand
where you can help your foot.
Find your foundation, and stretch your right leg.
Left knee above the left heel.
Raise your upper body.
And make a high lunge.
Stretch upwards.
All the way from the foundation, lots of strength ..
.. and length upwards
Super.
Stretch your right leg. Stretch it.
And place your arms along with your body again.
Turn your right heel in.
We are going into the warriors stand again
bending our left knee
Straighten your upper body
letting the shoulder blades meet in your back, and stretch your arms
"Virabhadrasana II"
Now you move your left elbow towards your left knee
leaning lightly towards the knee
making a side bend
moving the right arm towards the left past your right ear
all the way to the left. A little more. A little more.
Turn your hand the opposite way.
Yes, like that.
Feel the way you ..
.. let the right side of the chest go forward
moving the shoulder a bit backwards,
making a very nice side stretch
Without moving your hips
you go back to the 'Warrior 2' again.
Stretching your arms.
Looking above your left hand.
Then we do a reversed warrior
where we move our right arm towards our right knee
looking at our stretched left arm
Nice.
Very nice.
Both hands towards the first part of the mat,
and back to the plank.
From here, you lower yourself again
keeping the elbows close to your body
and the cobra again, lifting your chest.
Stretch your feet and make a 'dog stretch'
where you push your tailbone towards the ceiling
'the inverted V'.
Then we have to move towards our hands, either by walking ..
.. or looking towards your hands.
Set off,
and jump to your hands.
Very good.
Nice and easy, and with a straight back,
you stand up again
straightening up, nice and easy
all the way up,
letting your hands meet in front of your heart,
feeling the contact to your feet,
and stays here for just a moment
feeling the effects of this series of exercises
Namaste.
So that was it?
Five exercises.
That was a small series of exercises.
Did you feel at home in your body?
Did you establish a stronger connection to your body?
I very much felt the stretching in my muscles,
and the breathing as well.
Especially when we did this, I felt very stretched.
I think it is ..
.. really, really tough. I did not expect that.
So to all of you guys,
I would very much recommend this,
as yoga gets very deep into your body,
and I did not expect that myself.
I workout several times a week,
but I would say that this is much harder, than what i usually do,
which is quite funny.
But Tine,
I know that yoga can be really complicated,
but I was not so bad, was I?
It was okay?
I thought it went very well, considering you're a first timer
For some ..
yoga can be really complicated, and can be really high-level
Is there maybe an exercise, before we end for today
that you could recommend
and maybe show me?
We can make an exercise that you can do in your living room
that isn't very complicated.
So lets go to the wall,
where we can make an exercise called 'dog-up-the-wall'
Okay, dog up the wall..
What is the english name for that one?
Well...
I have no idea!
'Dog up the wall'
You just get started.
First you go down, pressing your feet against the wall
Do you wanna try?
Yes..
You press the entire palm of your hand
into the ground
and you stretch your fingers
and you use the entire palm of the hand
to create a strong foundation.
Now it is time,
to crawl up the wall
so you have to have bare feet, to do this exercise.
You cannot do it with socks on.
So,
you begin by taking a small step.
Right foot first?
That doesn't really matter.
It is about what works best.
We have to go up, and stand in a 90 degree stand
Which means that you can ...
... a bit further
Yes.
Watch out.
You see, it should result in a 90 degree stand.
The thing with this exercise,
is that,
where yoga does not mention head stand and hand stand
in the inverted exercises ..
.. really makes the blood rush to your head.
This one is really tough, Tine.
And here, you can stand
and watch televison
or what you might feel like.
Okay..
Maybe you can tell me if I do it right?
Because I can't see it like you can at home.
I'm probably doing it wrong.
You have to move a bit closer.
And then you crawl up.
Yes.
You are getting a bit too much forward.
A bit too much forward.
You have to be closer to the wall.
Maybe we should practice that the next time.
That was a tough one.
This one is going to take some time for me to learn.
It is very tough on the shoulders.
Even though I do a decent amount of fitness,
this is really hard.
So I think we'll do that the next time.
I can show you the very last one where you also use the wall
and you just might like this one.
It is called 'viparita karani', or 'legs-up-the-wall'.
Where you find a wall
and sit with your hip against it.
This is a very easing exercise, when you are doing it right.
It is about getting the legs away from your body
and letting completely go, with the upper body.
It is an exercise with some really nice effects
especially upon a busy day,
because while the legs moves further away from your head,
your head will increasingly let go of your thoughts.
It is a 'fight or flight' ...
... what do you call it? Instinct,
which is positively affected by
the way the legs is raised above the wall, because the legs can't run,
and the mind hereby lets go.
Then you can actually just close your eyes.
Calm your breathing.
Release the jaw.
Let the eyes rest.
Very, very slowly.
Deep in your eyes.
And here, you can lay for a decent three to four minutes.
Completely letting go of your body.
This exercise is ...
... actually scientifically proven
to help people who
have trouble sleeping. Which means
it can be used against insomnia,
simply because it is so relaxing to the mind and the body.
You can just try.
Is it necessary to start like this?
If you begin too far from the wall,
it is very difficult to get your bum close enough to the wall.
But you did well.
Like that.
Now you can,
put your chin a bit towards your chest.
Don't overstretch.
Maybe put your arms along with your body.
Maybe that would be more relaxing for you.
Then you could begin with just calming your breath.
Feel your breath
and make your breathing deeper.
I can feel it is very good for ...
... for my back
Yes.
It really relieves the back.
It is an exercise that
you can almost fall asleep in
Yes, I'm almost asleep now.
That was 'viparita karani'.
'Bibariti karani'?
Is that what it is called?
'Viparita karani'.
or 'legs-up-the-wall'.
I think that there is a lot of yoga exercises I can't pronounce
but maybe I can learn that someday
Tine, is there anything you want to say
to those who not necessarily
know much about yoga
but wants to use yoga to relax and unwind after a busy day at work
are there any exercises specifically to those?
I would say that the first couple of exercises we did in our series
can also be used as single exercises.
The dog stretch can be used to unwind
because you stretch your entire body
but you do also have your head downwards
which gives you the samme effects as the inverted positions.
So by just standing in mountain pose that we began
makes you feel the contact to the mat
and feel our breathing
which has a real positive impact.
It makes you focus on your body
and if you are aware of your alignment
which is to feel your feet and to straighten up,
then you will also be aware of your entire body,
and can actually give you a better posture over the time
because you get aware of feeling your body.
What happens during a busy everyday-life,
where we are constantly stressed,
is that we disappear in our own thoughts.
So when we do yoga
we are returning home to our bodies
and feel our bodies and our breath.
The body and the breath is
the door to the present moment,
because the body is always sincerely present in the moment,
where your thoughts can both be in the past and in the future.
Yes exactly.
So if you don't exactly feel like meditating
or aren't into mindfullness,
then it is a unique method of
active meditation to do yoga
because you think about what you are doing with your body
so you are really mindfull, when you do yoga,
And I think it is
a very positive and good way of
finding the way back to your body
and it has helped me
and I use it a lot in my everyday-life.
That is fantastic.
Tine I want to thank you, for letting us visit your studio
it was a true pleasure
and to you, I must admit that it was quite hard,
but definitely a pleasure to participate today
and I hope that you've got some inspiration
to do some yoga at home and to get some more energy
and that you can use it in your business-life.
So Tine, thank you for your time, it was great.
You are very welcome. You did very well.
See you the next time!
Namaste.
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