Yoga Fräulein

05/10/2017

What yoga can do for you! So much positive energy in this lovely lady ✨

04/10/2017

01/10/2017

♦️DANCER POSE♦️
Dancer Pose (Natarajasana), or this variation of it, is an advanced balancing and back-bending asana that challenges neuromuscular pathways, physical awareness, core, leg and back strength and flexibility.
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Important: make sure you are very warm before attempting this pose! In the Pose, press into all four corners of your foot (inner ball, outer ball, inner heel, outer heel) to prevent your knee from hyperextending, which might cause damage.
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Getting into Natarajasana: start in Mountain, lift one leg up to meet your foot and your hand behind you. Grab your foot from the inside, lift through your centre, then slowly kick back into your hand and extend upwards and forwards through your crown simultaneously. Keep your hips level, your shoulders down and your gaze forwards.
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Working towards the asana: to improve your flexibility, practise forward folds and hip-opening asanas. To increase your sense of balance and power through your standing leg, start by practising basic balancing poses such as Tree Pose.
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19/09/2017

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15/09/2017

☀️ 3-LEGGED DOG ☀️
This variation of 3-legged downward dog (Eka Pada Adho Mukha Swanasana) promotes flexibility in the hips and hamstrings while strengthening the arms and upper back.
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Important: in traditional 3-Legged Dog, we keep the hips level and the legs parallel to each other. This pose opens the hips, and as a result we tend to sink into one side of our body. Press into both pas equally to lengthen both sides of your body.
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Getting into the asana: start in Downward Dog. Shift your weight to one leg without tilting your hips. Slowly lift one leg by first flexing from the knee and then reaching the foot into the sky. Open your hip for extra space.
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Working towards Eka Pada Adho Mukha Swanasana: develop upper body strength by practising Downward Dog and Dolphin Pose. To improve flexibility in the hips and legs, focus on forward bends that stretch the hamstrings and hip openers such as Pigeon Pose and Firelog Pose.
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13/09/2017

In times of struggle, we need to be able to come back to what deeply roots us - our family and friends, our fundamental beliefs, the experiences that have shaped us. In yoga, all this relates to the Root Chakra, the Muladhara. We can't always influence what happens to us, but we can influence the way experiences affect us, by surrounding ourselves with supportive loved ones and by creating as many positive experiences for ourselves as we can. You are in control, you have the power to shape your own experiences.

10/09/2017

🌳TREE POSE🌳
Half Lotus Tree Pose is a variation of the traditional Tree Pose balancing asana (Vksasana) that promotes flexibility in the hips, knees, ankles and opens the heart.
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Important: press into all four corners of your standing foot to activate through your standing leg and level your hips. You can hold your foot in your hand until it can stay in place on its own. Extend your spine down through your coccyx and lift your heart and chin.
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Getting into the asana: stand firmly on both legs. Shift your weight onto one leg without tilting your hips and slowly lift your leg from the knee to a 90 degree angle. Grab your foot with the opposite hand and let your knee flop towards the ground. Lift your foot to your hip crease and place it there, either holding on to it or pressing it into your hip crease and letting go.
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Working towards Vksasana: this asana requires a huge amount of flexibility in the hips, quads and knees. Prepare your joints by practising various hip-opening postures and poses that promote flexibility in the knees such as Hero Pose with a block.
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09/09/2017

08/09/2017

▫️WHEEL POSE▫️
Wheel pose (Chakrasana) is a backbending asana that is part of the final sequences in Ashtanga Yoga. Strengthening muscles in the entire back body, it is especially beneficial to those who spend large portions of their day sitting down.
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Important: make sure you are warmed up before attempting this asana! Don't be afraid to take weight in your arms to activate and straighten your upper back.
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How to get into the asana: lie down flat on your back, stack your feet on the floor and curl your palms onto the floor with your fingers pointing towards your shoulders. Press up a few inches and gently place the crown of your head on the ground. Then press up all the way into the Pose.
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Working towards Chakrasana: in order to do this asana, a fair amount of flexibility is required in the back. I would advise practising Bow Pose and Camel Pose as preparations for Wheel Pose.
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07/09/2017

"I'm starting with the man in the mirror"

06/09/2017

▫️KNEELING (HERO) POSE▫️
This variation of Hero Pose (Vajrasana) exercises nice flexion on the knees and a good stretch in the toes without the extreme range of motion that is required for traditional Hero Pose (Virasana). It is also great for posture and spinal strength and aids indigestion by gently activating the core.
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Important: keep your glutes active to protect your knees and lengthen through the lower back to avoid flexion and strain. Do not practise this pose if you have stiff knees or problems with circulation!
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Getting into this asana: kneel down with your hips above your knees and your knees together. Curl your toes under and gently sit back on your heels, use your hands for stability if needed. When seated, straighten your spine and sit up. Mudras optional, or just keep your hands resting on your knees.
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06/09/2017

Yoga Fräulein is officially registered with Spotlight as a business that supports artists and students by offering discounts and concessions. If you're an artist and looking for yoga classes, get in touch now for a quote and to book your first class at a whopping 20% DISCOUNT by quoting "Spotlight" in your message!

Also: Pay What You Can group yoga for performers coming to London soon! Watch this space for updates!

https://www.spotlight.com/Contacts/listing/39ee3b83-8fa1-4cff-8af9-52318cf41766

An independent yoga studio, Yoga Fräulein offers both one-to-one and group classes at concession rates for performers. Sarah is both a trained Hatha Yoga instructor and a professional dancer and singer. In her teachings she likes to combine fun flowing sequences with challenging traditional asanas.