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FIT5 Solutions

Yoga 21



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12. Sit-up
Starting position Lying on your back, closed legs, arms in straight position next to the body.   Positioning During complete breathing in, lift your arms completely through front lifting of your arms in middle/centered position. You will start the sit-up only by the force of your own muscles. The more you press your abdomen the easier it is do the sit-up. Don’t do it in a rush; force yourself to control your muscles, then you are able to sit-up by the sheer force of the muscles in your abdomen. After complete breathing out and sitting-up, touch your knees, and pull your chest to your thighs.   In position...
13. Upward Plank
Starting position Straight sitting, hands are placed next to the bottom on the ground, fingers are pointing to the feet, legs are in closed position.   Positioning During breathing in lift your hips high, to place your hips, shoulders and knees in the same line. Throw back your head, position your neck in the same line as your body’s.   In position Hold this position for five seconds and hold your breath.   Releasing When breathing out, put your bottom back on the ground.   Impacts Stretches the shoulders, strengthens the muscles of the abdomen and the thighs.   Pay...
14. Fish
Starting position Lying on your back, with closed legs pulled up a medium amount.                         Positioning Sit up a bit, place your hands under your bottom, curve back your body, throw back your head. Slowly let down your head onto the ground. You support yourself on your head and bottom, your nape, shoulder blades and spine from the neck to the back are in the air. Close your eyes, press together your shoulder blades. After practicing this several times, and if your neck feels strong, raise your hands...
15. Bridge
Starting position Lying on the back, shoulder wide opened legs, arms placed next to the body on the ground, the palm of the hand lays on the ground. Pull up your legs, and step by step place them under your bottom.                         Positioning While breathing in lift your hips as high as you can. Your hands and your whole foot are anchored on the ground.   In position Keep this position for five seconds without any movement.   Releasing When breathing out put your hips back on...
16. Half-Shoulder Stand
Starting position Lying on your back with legs straight in closed position.                         Positioning Lift your legs and support your hips with your hands. Straighten your backbone and pull in your abdomen. You now lie on your elbows, nape and shoulder brace. Your legs are lifted 45°. To help the blood flow, tense the sole of your feet, move your toes, turn your ankles, lift your knees, turn out your thighs and open your legs.   In position Keep the pose motionless, and stay so for a half...
17. Shoulder Stand
Starting position Lying on your back with straight legs in closed position.                         Positioning Lift your legs and body to vertical position, and support your back with your hands around the kidney region. Press your chin to your chest, breathe softly from your abdomen.   In position Keep this position for half a minute.   Releasing Put your body down first and then your legs.   Impacts The same as the half-shoulder stand , but the refreshed blood cleans...
18. Plough
Starting position Lying on your back with straight legs in closed position.                         Positioning Throw your legs over your body, then slowly put them down behind your head. After five seconds push them further down as much as you can, and throw up your arms.   In position Slow breathing for 15 seconds in all.   Releasing Slowly put down your arms and then your legs. Lie on your back for ten seconds.   Impacts It is a really intense exercise, which puts back...
19. Foetal
Starting position Lying on your back with straight legs in closed position.                         Positioning Throw your legs over your body, and slowly place your knees on your forehead. Lift up your arms and put them down next to your ears. After this let your knees down to your arms, or if you are flexible enough, even down to the ground.   In position Slow breathing for 15 seconds.   Releasing Slowly pull back your knees; you can help with your hands. Put your body back to the...
20. Headstand
Starting position Kneeling down.                         Positioning Clasp or enlace your fingers, put your forearms down to the ground almost paralell from the distance of your shoulders. Place the top of your head softly in your hands and let front of your forehead touch the ground; like this you don’t put too much weight on your neck or head. Start lifting your bottom and bent knees by the force of your abdomen- and backmuscles. When your backbone is straight, straighten your legs.   In position...
21. Corpse
Watch animals, for example, the cat. When it is resting, it relaxes its entire muscles well; if you lift the cat up, it almost flows out of your hands. Animals know by instinct that muscles shouldn’t be tense and trained all the time, but often they need to be rested. You need to learn this too, in order to keep up your progress - this position helps you to achieve it.   Starting position Lying on your back with opened legs (shoulders distance apart); arms placed next to the body, arm pit open. Lie in a symmetrical position and with a completely straight backbone....
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