Slow Trail - Yogaweg (Start Schiffsanlegestelle Velden)

The Slow Trail yoga path offers the structure and sequence of a classical yoga class with physical, breathing and mindfulness exercises. The yoga exercises described in detail in the respective stations train both body tension and flexibility. The mindfulness exercises help you to feel and enjoy the power of the present. Petra Zink, sports scientist & yoga teacher "The yoga path is a wonderful opportunity to experience nature with all your senses and to feel your own body. You can give free rein to your urge to move, consciously breathe the fresh forest air and observe how your head becomes freer and your body more alive with every moment!"

Station 1: TADASANA / THE MOUNTAIN HOLDING

- Holding time: 5 breaths

- Stand hip-width apart

- Distribute weight evenly on the balls of the feet and the heels.

- Navel pulls inwards

- Relax shoulders

ADDITIONAL INFO

Info: We start with the oldest of all yoga standasanas. This exercise mainly trains the attention for a conscious and healthy posture.

Breathing: Breathe deeply in and out of the abdomen 5 times - slowly and evenly. Close your eyes if you wish. Return to your natural breath and arrive fully in this moment. Feel your body, be aware of your thoughts and emotions. Mindfulness: As you now make your way through the gorge, keep your attention on your breath and enjoy nature.

Station 2: HIGH EXCERPTION STEP

- Holding time: 3 - 5 breaths per side

- Knee directly above the ankle or behind it

- Heel pulls powerfully backwards- tailbone pulls towards the floor

- Pull the rib arches towards the body in the direction of the navel.

ADDITIONAL INFO

Info: This exercise stretches the hip flexor muscles and is therefore a good antidote to sitting for long periods of time.

Breathing: Breathe deeply and evenly into the chest 3-5 times. Feel how your chest and hips open more and more each moment. Release the position, relax briefly and then change sides.

Mindfulness: Take a moment and feel in which parts of your body you want to be more open and wide.

Station 3: ADHO MUKHA SVANASANA /HEARING DOG

- Holding time: 5 breaths

- Place hands shoulder-width apart on the bench

- Stretch the buttocks upwards towards the sky

- become wide and long in the lower back

- Knees can be slightly bent

- Fix shoulder blades to back

ADDITIONAL INFO

Info: This asana is an inverted posture. This relieves the organs and allows the autonomic nervous system to enter relaxation mode.

Breathing: Inhale deeply through the nose 5 times and exhale relaxed through the mouth. Let go of all tension, especially in the neck and jaw area.

Mindfulness: As you continue on your way, you can also bring your attention to the exhalation and let go even more.

Station 4: UTKATASANA / THE STOOL

- Holding time: 5 breaths

- Stand with hips wide

- Anchor shoulder blades to back

- Tailbone pulls towards the floor

- Navel pulls inwards

- Shift weight backwards into heels

ADDITIONAL INFO

Info: This position is also called the "strong posture". It strengthens the whole body, especially the leg muscles.

Breathing: Take 5 deep breaths into the chest and root your feet firmly into the floor as you exhale.

Mindfulness: Further along the path you can reflect on what grounds you in everyday life.

Station 5: VIRABHADRASANA II / THE WARRIOR II

- Holding time: 3 - 5 breaths per side

- Knee directly above the ankle or behind it

- Coccyx pulls towards the floor

- Navel pulls inwards

- Shoulders directly above the hips

- Feet pull energetically towards each other

ADDITIONAL INFO

Info: Warrior is another powerful position. Trains balance and sharpens concentration.

Breathing: Inhale and exhale deeply into the chest 3-5 times. Keep the focus on your right fingertips and feel your determination. Come back into the straddle and switch to the other side.

Mindfulness: Recall circumstances along the way that make you particularly courageous and determined.

Station 6: VRKSASANA / THE TREE

- Holding time: 3 - 5 breaths per side

- Place the foot above or below the knee.

- Foot and thigh actively press together

- Kneecap pulls upwards - navel pulls inwards

- Distribute weight evenly on ball of foot and heel.

ADDITIONAL INFO

Info: This one-legged standing asana improves balance and strengthens the leg muscles.

Breathing: Inhale deeply through the nose 3 - 5 times and become long towards the top; on the exhale root firmly down into the floor. Release the position, relax briefly and then switch sides.

Mindfulness: As you continue on your way, with each inhalation you can let your body become longer and more upright towards the treetops.