GET SHRED READY WITH ANNA LANGER
2014-02-21
yoga is one of the best means to get your body, mind and soul ready for the mountains.
the various strengthening and lengthening exercises don’t only prepares bones and muscles for the action up hill, but also trains the mind to focus, balance, and stay calm in all situations. and since everything just flows that little bit smoother with proper inspiration, this whole sequence was shot in front of the perfect winter backdrop in a little Bavarian forest to add some external motivation.
with a bit of yoga experience you can obviously try some of the poses on your next walk or in your favourite nature spot – just make sure you have tried them before and are absolutely confident with their execution as we will not take any liability for any mishaps!
the various strengthening and lengthening exercises don’t only prepares bones and muscles for the action up hill, but also trains the mind to focus, balance, and stay calm in all situations. and since everything just flows that little bit smoother with proper inspiration, this whole sequence was shot in front of the perfect winter backdrop in a little Bavarian forest to add some external motivation.
with a bit of yoga experience you can obviously try some of the poses on your next walk or in your favourite nature spot – just make sure you have tried them before and are absolutely confident with their execution as we will not take any liability for any mishaps!
start standing in Tadasana
with your feet hip-width apart, outer sides of feet parallel to the
sides of your mat. have the knees slightly bent and your pelvis upright
(tailbone slightly tucked without losing the curve in the lower back).
open your arms and palms towards the sky and charge yourself up with
nature's energy in Prana Mudra. Close your eyes and take a couple of
deep breaths here to center yourself and ignite the practice.
eyes still closed, swipe your arms up until palms meet and cross all fingers except index fingers and thumbs for the centering Sampurna Mudra.
exhale lower your hands exhaling through the midline and bring them in
front of your heart. repeat as many times as you like – or until you
feel really focused and centered.
 |
| Uttanasana |
exhale,
bend your knees and bow forward for Uttanasana. bend knees so much (or little)
that your finger tips reach the ground. inhale lengthen your spine (and bend
knees more if you have to), exhale round and bow again. repeat 3 times. add a
couple rounds of Sun Salutations to get the energy moving and the muscles
warmed up. You can use any variation / style that you know or like. if you’re not familiar with any yet,
there is a bunch of video tutorials on YouTube.
 |
| Utkatasana |
continue
from Uttanasana by rotating your hands so palms face forward and thumbs out to
the sides. Exhale, bend your knees and sit back until your thighs are almost
parallel to the floor and you can still see your big toes (if not, carefully
bring your weight more to your heels until you can). inhale and sweep your arms
up for Utkatasana, palms facing each other. make sure your knees don’t drop in to the middle but keep them
pointing in the same direction as your toes. This is a great pose to strengthen
your thighs, insides of the thighs and the knees! before staying, we’ll add a little dynamic flow to
get in the right energy. exhale bow forward again and straighten legs for
Uttanasana, inhale sit back and sweep arms up again. repeat a couple of
times, then stay with your arms overhead when exhaling. play with the alignment
of your pelvis to make sure your lower back is neither hollow nor flat but in a
smooth, long curve. breath deeply and evenly through your nose. after 6 to12
breaths, exhale and bend forward, straighten your legs, grab hold of opposite
elbows and swing your upper body from side to side for a couple of breaths.
read more
read more
