Hi everyone, I’m exited to share with you my final full length class 😀

The video is a live recording of my “heal your back” or sometimes we call it “happy back” yoga class that I teach at the Austrian Armed Forces.

I’m so happy that I grew in self confidence and teaching skills during my YTT that I’m now able to share the beauty of yoga within…

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I enjoy practicing the 5 tibetan rites, so in the link below you find my version 🙂

https://youtu.be/SIykRDS5Xyo?feature=shared

In the following video I explain an alternate nasal breathing exercise I got to know from Dr. Nida Chenagtsang a tibetan medical doctor and spiritual teacher.

https://youtu.be/zSE-s5McIlI?feature=shared

Tantra means to me to be open and sensual with another person. To share the breath, to move as one to be one. To see yourself in the partner or the partner as yourself creates a huge amount of trust and an openness that allows you to grow beyond limiting ideas or concepts in your head that can also be stored in the body. By letting go of old…

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In the following video I share my version of the EFT technique. So if you feel frustrated try this one 🙂

https://youtu.be/5NqsAGFmWrI?feature=shared

In the following video I share one of my favourite mantras, feel free to sing along 🙂

https://youtu.be/L1qEVFptM0g?feature=shared

In the following video I share my favourite smoothy 🙂

https://youtu.be/cMQ9suQnhFs?feature=shared

What I love about Kriyas is that they show you that thoughts and emotions are only energy. If you feel stuck or occupied by a problem do a Kriya. If you go in with the intention to do a Kriya for a certain amount of time nothing can stop you. Thoughts and emotions arise they come and go but there is no need to stop doing the Kriya, the body… Read more

My college had an accident where he broke his shoulder. After operation he is able to move his should in daily activities but is still struggling with small movements where his arm is close to his body. I would recommend the following poses with adaptations if the pain is too intense.

Huge yourself and massage the shoulder and arm muscles with…

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Crow Pose

Crow pose is one of the easiest arm balances and in order to hold it you need to stretch you lower back and the back side of your tights to bring your knees as close as possible to your arm pits and you need to build some strength in your arms and shoulders to hold your body weight . Let’s start to warm up the body with 2 sun…

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<div>I love th bed yoga series. There are days where you just don’t want to go out of the bed or where you really look forward to do some easy stretches before drifting off to sleep. Perfect moments to go into your body and become one with it. Feel the beath, the tensions the releases go into flow with the present moment in the save vicinity… Read more

I love the heal your back yoga class. The focus on the creation of space and strength in and around the back is clearly coming through the selected poses of the class. The sequencing of extensions, twists and contractions is beautifully in flow. With a few simple stretches as a warm up the class builds to more complex poses like the leg lifts… Read more

7th Chakra – Crown Chakra – Sahasrara

location: top of head

color: ultraviolet to white

sound: nng as in sing

element: space

possible blockages: attachment

remember: guidance, unity, being open to the unknown

Exercise/Meditation:

Become aware of the area around the top of your head, how does it feel? As you keep your attention on the top of…

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6th Chakra – Thrid Eye Chakra – Ajna

location: between the eye brows

color: indigo – like the night sky

sound: AOM

element: space, light

possible blockages: illusion, deception

remember: clarity, fulfillment, wisdom, bliss, beauty

Exercise/Meditation:

Become aware of the area between your eye brows, how does it feel? How does it feel to have…

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5th Chakra – Throat Chakra – Vishuddha

location: throat center

color: blue – like the sky

sound: HAM

element: space, sound, vibration

possible blockages: lies, delusion

remember: joy, purification, giggles, singing at the top of your lungs

Exercise/Meditation:

Become aware of the area around the center of your throat, how does it feel? As you keep…

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4th Chakra – Heart Chakra – Anahata

location: heart center

color: green – like fresh grass / pink – like a cherry blossom

sound: YAM

element: air

possible blockages: grief, sadness

remember: love, gratitude, acceptance, compassion

Exercise/Meditation:

Become aware of the area at your heart center, how does it feel? As you gently keep your attention…

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3rd Chakra – Solar Plexus Chakra – Manipura

location: solar plexus

color: yellow – like the golden sun

sound: RAM

element: fire

possible blockages: shame, fear to loose control

remember: peace, harmony, being reliable, motivated, devoted

Exercise/Meditation:

Become aware of the area around your solar plexus, how does it feel? As you keep your…

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2nd Chakra – Sacral Chakra – Svadhistana

location: below the navel

color: orange – like blistering flames

sound: VAM

element: water

possible blockages: guilt, envy

remember: unshakable self trust, feeling comfortable in your body

Exercise/Meditation:

Become aware of the area below your navel, how does it feel? As you keep your attention below your…

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1st Chakra – Root Chakra – Muladhara

location: base of spine

color: red – like glowing coals

sound: LAM

element: earth

possible blockages: fear

remember: security, stability, grounding, support, excitement and pleasure

Exercise/Meditation:

Become aware of the area around the base of your spine, how does it feel? As you keep your attention on the base…

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Set aside some time for your Miracle Morning
Gratitude practise: waking up is being reborn – observe how your mind is reconstructed like a baby – be curious and greatful as if it was your first day in this body – what is going to happen?
Prayer/Invocation: what do you want to manifest? Is it a day full of love joy and happiness? – may any… Read more

Come into a cross leged seated position of your choise. Ground your core, lift your spine engage your shoulder plates, relax your neck. Bring your hands into a lotus mudra in front of your heart center. Your thumbs and pinky fingers are connected while the rest of your finger bend outward to form a beatuiful flower. Close your eyes and… Read more

From laying on your back lift your legs gently over your head, curling your spine vertebra by vertebra until they reach the floor behind your head. Engage your legs and arms to support your spine. Relax your neck and integrate your shoulder plates. Become aware of your breath as you slightly move from side to side to find the ideal position… Read more

Lay on your back and grab the outside of feet and pull them closer to the outsides of your chest like a happy baby. Make sure your feet face into the sky, your spine is straight on the ground and your legs are in a 90° angle or more. Relax into the happy baby pose. If you feel like massaging your back you can rock side to side. You can… Read more

From laying on your belly bring your hands close to your chest, feet hip distance a part and push yourself up into plank position. Make sure you engage your core by pulling in your navel, engaging your rip cage and lifting your shoulderplates so that they for a firm arch with your arms. Take a view breaths as you find your ideal firm plank pose.

Lay on your back and grab the outside of your feet, bend your legs and enjoy Happy Baby Pose. Make sure your back stays on the ground while you open your hips. To go deeper push your knees towards the earth as you radiate the soles of your feet up in the sky. If you want you can give yourself a back massage by roling from side to side.

From Mountain Pose raise your arms above your head take a deep breath in, arch slightly back, exhale swarndive forward into forward bend. Relax your shouldes and your neck. Move your weight from the toes to the heals and back. See where your hold your tension and melt your head deeper towards the earth.

Put your hands firmly on the ground and swing your legs up towards the wall. Engage your shoulders and relax your neck as you move your hips towards the wall. Take a view deep breaths as you enjoy the opening of your back and the strength of your arms.

From Staff Pose bring one foot behind you into Hurdlers Pose. Move your straight leg a bit outward to make space for your hips. Keep your spine straight as you direct your tailbone towards the earth. Massage with your right hand your right hip. Make yourself comfortable as you observe your breath.

Put your hands and head firmly on the ground in a triangular position with the intention of a solid foundation for your inverssion. Lift your tailbone above your head and balance your spine. Make sure your crown chakra is open so that your energy can flow into the ground. If your feel balanced and strong enough shift your weight over… Read more

From low lunge pivot your foot slightly outward to make more space for your hip to open. Lean your chest forward with a straight spine and lay your forarms on the ground. Breath deeply as gravity pulls your hips down. Make sure your hip bones look forward and your knee is over or behinde your heel.

Thank you Jin for all of your comments 🙏❤

Come onto your knees, hip distance appart. Bring your hands to your lower back to support your spine. When bending backwards engagae your thights and booty and open your heart towards the sky. Elongate your spine as your body finds the joy of moving backward and forward into a neutral spine position. Be gentle with your flexibility, it is… Read more

From forward fold bend your legs and ground your arms firmly into the earth. Activate your hand bandas and engage your shoulder muscles as you move your weight onto your arms. Start with lifting one foot at a time. Relax your neck and allow gravity to pull you into the right balance when liftig both feet from the ground. Embody the strength… Read more

I love the Vegan Protein Health Shake!
I sometimes mix it up with a banana, peanut mousse and dark choclate powder 😋
The section about super foods was inspirational 🙏

I enjoyed reading the book and found many things in resonance with other teachings I came cross. I’m into sound healing so I really love the section about the Bija Mantras. The sound and vibrations they generat and the feeling of relaxation and warmth that comes with them really helped me to find feel and trust my voice. May all beings… Read more

Lay on your back and close your eyes. Bring your legs into the louts position and your arms into fish pose by puting your hands and elbows below your back. Rise your heart up and away from your shoulders. Feel the energy from the heavens in your heart and feet as well as the grounding to the earth through your hands and tailbone. Enjoy… Read more

Guide yourself into Cobra pose. Elongate your spine as you lift your heart towards the sky. Drop your shoulders and rise your neck up and away. With the support of your grounded arms and pubic bone stretch even further as you bring your toes towards your head. Go only as far as your breath allows. Move gently with your breath into the… Read more

From Downward dog split bring your knee towards your chest. Also bring your chin towards your chest to engage your whole torso. Hold this position for five breaths. Feel the heat and strength building in your body.

From mountain pose bring the weight of your right leg to your toes as you ground the left leg deep into the earth. Let the energy of the earth fill your whole being. Lift your spine and engage your bandas as you bring your right foot towards your inner thigh. With the next inhale open your arms in recieving mode. Put your index finger and… Read more

From godess pose move with gravity down into a deep side lunge. With a straight spine open your arms into airplane wings and move gracefully from one side to the other. Keep your heart open while gravity makes your muscles stronger. Breathe with the movement.

From childs pose bring your hands around your head to support your neck while moving your knees towards your face. Move as close until you feel a gentle stretch in your neck or your back. Feel the open connection between your head and the earth. Move your hips to deepen the stretch for the muscel groups of your choice. Breathe deeply for… Read more

From plank position pull your knee forward into pidgen pose. Make sure both of your hip bones look forward. Let gravity sink you closer towards the earth. After five breaths bend the knee of your extanded leg and pull your heal towards the back side of you thighs to go deeper in the hip stretch as well as to open the front part of the… Read more

Drop your knee from low lunge on the ground and stretch your other leg into half split. Make sure your back is straight as you turn your tailbone away from your leg so that your hamstring gets a nice stretch. Go only as far as you can still breath nicely. If you want to go further without bending your back, you can put your hands on two blocks .

Open your legs into a wide leg split. Make sure your sit bones are directed straight into the earth or slightly backwards. With a straight spine take a deep breath and lean forward. Go as far as you can still beath comfortably with a straight spine. Relax your inner thighs as you beome more aware of your breath.

From standing lunge lean forward and lift your leg into airplane pose. Trust your inner stability as your bring your hands forward into fire mudra. Keep your hips parallel to the ground, your spine is long. Take 10 fire breaths and release all tention.

Sit with your legs straight, put your hands next to your hips facing towards your feet. Rise your hips up towards the sky into bridge position. Relax your neck if that feels comfortable to you otherwise keep it in a nice alongation of your spine. Make sure your shoulders lift upwards as you ground your hands deep into the earth.

Drop your knees from blank position onto the ground and walk your hands forward as you sink your heart towards the earth. Make sure your hips are over your knees and your neck is comfortable. Relax either your forehead or your chin onto the floor as your breath deeply ground your heart towards the earth.

Reversed or Dancing Worrior 2
Step from downward facing dog your left foot forward between your hands. Turn the right foot 45 degrees outward. Put your left hand outside of your left foot and rise your right arm upward into a shorts spinal twist. From there rise up like a worrior into worrior two with fierce determination. Look over your left… Read more