Let go, gain strength, welcome new things: The 3 best yoga exercises for …


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Let go, gain strength, welcome new things: The 3 best yoga exercises for the new year

The turn of the year is a time of change: we leave the old behind us, start something new and free ourselves from the burdens of the past year. Three special yoga exercises can support us in this.

“Yoga is a wonderful companion for change in life,” says Gaby Kammler. The yoga teacher specializes in yoga for cancer patients. Her courses participate in people undergoing major changes. The yoga exercises help them to better handle this challenge and to feel more comfortable with the changes. “It can be so inspiring. We are not all invulnerable and experience changes that can scare us. Or we want changes that we find difficult, like breaking a bad habit. ”

The following exercises are taken from her digital yoga course for cancer patients (in the prescription app Mika) and are therefore suitable for both the sick and healthy. They are ideal for starting the new year vigorously, for tackling good decisions with better conditions and for letting go of the burdens of the past year.

Exercise 1 (Figure 1)

Swivel seat: Previous release

Execution: The exercise is performed seated. Start by sitting on your heel, place your buttocks to the left of your hip, place your right foot next to your left knee, and wrap your left arm around your right knee. On your next inhalation, stretch your right arm high up. As you exhale, rotate your upper body to the right about its own axis and place your hand on the floor. Try to straighten your back as you inhale, twisting even more as you exhale. Hold the position for a few breaths and then slowly release. Repeat on the other side.

The swivel seat helps us leave everything negative behind us – ideal for ending the past year. It activates the calming part of the nervous system and provides access to inner strength.

Exercise 2 (Figure 2)

Warrior II: Pull strength

Execution: The exercise is performed standing up. The hind foot points outward at a 90 degree angle, the outer edge of the hind foot presses firmly into the ground, the leg is straight, the hip points to the side. The front knee is bent at a 90 degree angle and is aligned with the ankle. The upper body is also adjusted to the side, the shoulders remain as relaxed as possible. The arms are stretched to the same height, the gaze goes over the middle finger of the forehead. Hold a few breaths, change foot and arm positions, and repeat on the other side.

This warrior position promotes grounding and inner strength – it gives strength to challenges, gives us endurance and steadfastness.

Exercise 3 (Figure 3)

Skulderbro: On the way to welcoming new things

Execution: The shoulder bridge is an exercise that is performed lying down (preferably on a yoga mat). Lie on your back, bend slightly at the legs, place your feet hip-width apart about four inches from your hips. Arms relaxed from body, palms down. Take a few breaths and then slowly lift the pelvis. Align your thighs with your torso. Stay as relaxed as possible in the abdominal muscles, continue to breathe calmly. Hold the position for 10 to 15 seconds. Then take a deep breath and slowly lower your hips back to the floor. Repeat the exercise two to three times.

The shoulder bridge activates deep-lying lymphatic vessels and thus supports the immune system. It promotes positive emotions. It opens us up to new things and activates our self-care.

After the exercises:

In the final relaxation position, the effect of all previous exercises unfolds. It is therefore particularly important.

Execution: Lie flat on your back (preferably on a yoga mat). The arms are at an angle of about 30 to 45 degrees next to the body. The palms face upwards. We lie still and close our eyes. In this position, we remain relaxed for up to five minutes. Then lift your legs, pull them to your chest and wrap them around your arms. Scroll from right to left and back several times. Stop as slowly as possible on the right side, take a few breaths and get up again with your hands.

Info box:

Salutogenesis: How yoga strengthens the healthy

The physician Aaron Antonovsky (1923-1994) invented the concept of salutogenesis. It describes the science of the origin of health – in contrast to classical medicine, which is more concerned with the origin and treatment of diseases (pathogenesis). Yoga exercises work in the sense of salutogenesis. They help to strengthen body and mind and promote our physical and mental well-being – even in serious diseases such as cancer. Gaby Kammler recommends special exercises for this. She holds courses in oncological yoga in Cologne and has developed a digital course for the cancer patient Mika.

About Gaby Kammler

Gabriele Nele Kammler is an internationally certified yoga teacher and also a consultant for the German Cancer Aid Association. She works as a guest lecturer on the topic “Yoga and cancer”, is co-author of the book “Cancer: Together we are strong” and has published several articles in magazines. Her yoga studio is in Cologne, where she teaches Hatha, Sivananda and Ashtanga Yoga, Yin Yoga and elements of Kundalini Yoga. She has also trained other yoga teachers in oncological yoga for about six years. Prior to that, she worked in the medical field service for about twenty years, also in the field of oncology.

About the Mika app

Mika is a subsidized personal therapy companion in oncology. The first and so far only digital health application for all cancer patients can be prescribed as a so-called “app on prescription” by doctors and psychotherapists. Statutory health insurance companies provide the activation code for the app and cover the costs. Mika has been developed by the digital healthcare company Fosanis in collaboration with leading oncology research institutions and tumor centers such as the Berlin Charité and Leipzig University Hospital. In addition to imparting knowledge, the app accompanies those affected during their illness with scientifically proven methods and validated techniques for therapy management. The program includes exercise training, nutritional recommendations and mindfulness exercises. Further information on the Mika website: www.mitmika.de.

Medienkontakt Mika
The Medical Network
E-Mail: [email protected]
Tel. 040 32 90 47 38 32

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