Hi everyone,

I made this sequence especially to follow onto the standing en sitting sequence. So you’ve got a nice rounded practice. On itself its just a nice gentle yoga routine. Good to do in the evening if you want to unwind en calm down getting ready for a relaxing sleep, or any time during the day when you want to spoil yourself and not want to be to active.

The poses I’m demonstrating in this sequence are:

Sphinx pose

Half frog pose / Ardha bhekasana

Cobra pose / Bhujangasana

Locust pose / Salambhasana

Reclining big toe pose / Supta padangustasana

Half revolved belly pose / Ardha jathara parivarttanasana

Hi Everyone,

Here a sequence of sitting poses to do following this video of yoga standing poses or alternatively after warming up with some sun salutations. This way you can extend your practice time.

Sitting poses can be among the hardest for most people. Traditionally you do yoga to help you learn how to sit. Sitting properly, without effort, so you can be still and meditate. When you try to meditate in a sitting position and your back hurts, hips are stiff, etc, that is all that you can focus on, and its not beneficial.

Doing yoga, opening and loosening your body so that you can sit effortlessly makes a huge difference for your meditation practice. As well as from a physical perspective this little routine stretches the back of the body, opens your hips and works on your core strength. Also, if you repeat this for a week or so you will notice a difference, which is always nice for the motivation!

Keep practicing !!!

The poses I demonstrate in this sequence are:

Staff pose / Dandasana

Seated forward bend / Paschimottanasana

Reversed plank pose or inclined plane pose/ Purvottanasana

Boat pose / Navasana

Cobbler pose or butterfly pose/ baddha konasana

Seated wide angle pose / Upavishta konasana

Locust pose - Salambhasana

Step by step:

• Lie on your stomach, arms by your side, palms facing your legs, your chin is on the floor, the part you can see when you look in the mirror.
• Fix your lower back on the floor by gently pressing your pubic bone into the floor, and by keeping your tailbone moving towards the pubic bone.
• Than exhale, pull your navel in towards the spine, inhale lift your head, chest and arms off the floor, firming your shoulderblades into your back, and so opening your heart. You can imagine someone someone holding your hands and pulling you back, to come up higher.
• In the first stage you can keep your legs on the floor. You could repeat this pose 3 times and the third time in the final pose, also raising your legs. You reach back through the balls of the feet, as much as reaching forward through the heart. Hold for about 40 seconds and build up from there.
• To come out on the exhalation release the body down.

This yoga routine is to help you strengthen the mid and upper back. I use 3 variations of the locust pose / salabhasana for this sequence (I will upload a photo in the poses section soon!). Important is, when you follow this video and my instructions, that you focus on the muscles you’re looking to strengthen, feel them. Also make sure you’re not contracting more muscles than necessary…, like your face, keep smiling and have fun.

Esther.

The poses I demonstrate in this sequence are:

cat pose / marjaryasana

cow pose / bitilasana

downward facing dog pose / adho mukha svanasana

plank pose

locust pose / salabhasana

child pose / balasana

Hi everyone,

I made a  yoga video to help you detox. This sequence focusses on twists, since twists have a detoxing effect on your organs. Also it can be very helpfull if you suffer from wind, or bloatedness.

The poses I demonstrate here are:

half relieving wind pose / ardha pavana muktasana

relieving wind pose / pavanamuktasana or vatayanasana

half revolved belly pose / ardha jathara parivarttanasana

half lord of the fishes pose / ardha matsyendrasana

locust pose / salabhasana

child pose / balasana