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A stroll of the mindful kind
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Welcome! In natural surroundings, yoga becomes a very special experience. The romantic Teufelsgraben near Velden is exactly the right place to move under the open sky and to focus one’s attention inward. In Teufelsgraben one enters a wonderful natural space through an old stone viaduct. The high trees wave gently in the wind, the soft rushing of the stream calms one’s thoughts and the earthy forest floor conveys a feeling of serenity and stability. WWW.WOERTHERSEE.COM
BAHNHOF
EUROPAPLATZ
Co rso
CASINO
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Kranzelhofenstraße
Velden
Koschatpromenade
Starting point
KURPARK
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The Wörthersee Yoga Trail offers the structure and sequence of a classic yoga lesson with body, breathing and mindfulness exercises. The yoga exercises described in detail at the respective stations train both body tone and agility. The mindfulness exercises help you to feel and enjoy the power of the present.
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“The Yoga Trail is a wonderful opportunity to experience nature with all of the senses and to feel one’s own body. One can give free rein to the need for movement, and breathe the fresh forest air consciously, while observing how one’s mind becomes freer with every moment and one’s body becomes more vivacious!” MAG. PETRA MUSENBICHLER
YOGA
STATION 01
The Mountain Pose
Yoga Die Berghaltung
Yoga Hoher Ausfallschritt
Yoga Der Krieger II
Yoga Der Krieger III
STATION 01
The Mountain Pose
INFO: We start off with the oldest of all yoga standing exercises. In particular, this exercise trains the attention for conscious and healthy posture.
Hold for: 5 breaths
BREATH: Breathe deeply into the abdomen 5 times, in and out – slowly and evenly. Close your eyes, if you like. Return to your natural breathing and be entirely in this moment. Feel your body, observe your thoughts and your emotions.
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Navel pulls inward
Distribute weight evenly on the balls of the feet and the heels
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MINDFULNESS: When you now set off on your way through the gorge, guide your attention back to your breathing time after time, and enjoy nature.
Relax shoulders
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Feet hipwidth apart
STATION 02
High Lunge
Yoga Hoher Ausfallschritt
Yoga Der Krieger III
STATION 02
High Lunge
INFO: This exercise stretches the hip flexor muscles and is thus a good way to counteract long periods of sitting.
Hold for: 3 - 5 breaths each side
BREATH: Breathe deeply and evenly into the ribcage 3 - 5 times. Feel how your ribcage and your hips open more and more each moment. Leave the position, relax briefly and then change sides.
Pull costal arches towards the body in the direction of the navel
Pull heels strongly backwards
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MINDFULNESS: Take a moment to feel in which body parts you would like more openness and extension.
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Coccyx pulls in the direction of the ground
Knees directly over the ankle or behind it
Yoga STATION 03 Start
Yoga Die Berghaltung
Yoga Hoher Ausfallschritt
Yoga Der Stuh
Yoga Der Krieger II
Yoga Der Krieger III
Yoga Heraubschauender Hund
Yoga Stehende Vorwärtsbeuge
Yoga Vorbeuge mit gespreizten Beinen
Yoga Der Adler
Yoga Der Baum
Yoga Du, Alle und Alles
Downward Facing Dog
STATION 03
Downward Facing Dog
INFO: This exercise is an inversion. It relieves pressure on the organs and allows the vegetative nervous system to go into the relaxation mode.
Hold for: 5 breaths Stretch seat upwards in the direction of the sky
BREATH: Breathe in 5 times deeply through the nose and relaxedly back out through the mouth. Let go of all tension, especially in the area of the shoulders and jaw.
Become wide and long in lower back Hands grip the bench shoulderwidth apart
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MINDFULNESS: As you go on, you can guide your attention onto your breathing out and let go even more.
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Knees can be slightly bent
Fix shoulder blades to the back
STATION 04
The Chair Yoga Start
Yoga Die Berghaltung
Yoga Hoher Ausfallschritt
Yoga Der Stuh
Yoga Der Krieger II
Yoga Der Krieger III
Yoga Heraubschauender Hund
Yoga Stehende Vorwärtsbeuge
Yoga Vorbeuge mit gespreizten Beinen
STATION 04
The Chair
INFO: This position is also called the “strong pose”. It strengthens the whole body, especially the leg musculature.
Hold for: 5 breaths
Anchor shoulder blades to the back
BREATH: Breathe deeply into the chest 5 times and when breathing out root yourself firmly in the ground with your feet. Navel pulls inward
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MINDFULNESS: As you move on, you can think about what grounds you in everyday life.
Coccyx pulls in direction of ground
Shift weight backwards into the heels
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Stand with feet hip-width apart YOGA
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STATION 05
The Warrior II Yoga Die Berghaltung
Yoga Hoher Ausfallschritt
Yoga Der Krieger II
Yoga Der Krieger III
Yoga Stehende Vorwärtsbeuge
Yoga Vorbeuge mit gespreizten Beinen
STATION 05
The Warrior II
INFO: The warrior is another powerful position. It trains balance and sharpens concentration.
Hold for: 3 - 5 breaths each side
BREATH: Breathe deeply into the chest 3 - 5 times in and out. Keep focused on your right fingertips and feel your determination. Return to the straddling position and change over to the other side.
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MINDFULNESS: As you move on, recall circumstances that make you particularly courageous and determined.
Shoulders directly above the hips
Navel pulls inward
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Coccyx pulls in direction of ground Knees directly above or behind the ankle Pull feet energetically towards each other
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Yoga Der Krieger II06 STATION
Yoga Der Krieger III
The Tree Yoga Stehende Vorwärtsbeuge
Yoga Vorbeuge mit gespreizten Beinen
Yoga Der Baum
Yoga Du, Alle und Alles
STATION 06
The Tree
INFO: This one-legged standing exercise improves balance and strengthens the leg musculature.
Hold for: 3 - 5 breaths each side
BREATH: Breathe deeply in through the nose 3 - 5 times and try to elongate yourself upward, and when breathing out root yourself firmly downward into the ground. Leave the position, relax briefly and then change sides.
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Foot and thigh press actively towards each other
Place foot above or beneath the knee
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MINDFULNESS: As you move on, you can make your body taller and more upright in the direction of the treetops with every outward breath.
Navel pulls inward
Distribute weight evenly on balls of feet and heels
Kneecap pulls upward
STATION 07
The Warrior III Yoga Hoher Ausfallschritt
Yoga Der Krieger III
Yoga Vorbeuge mit gespreizten Beinen
STATION 07
The Warrior III
INFO: Another exercise from the warrior family! This exercise strengthens the whole back of the body and trains balance.
Hold for: 3 - 5 breaths each side Long neck, seek focus point on ground
BREATH: Breathe deeply and evenly into the chest 3 - 5 times. Feel how your body is seeking balance in every moment and is compensating. Leave the position, relax briefly and then change sides.
Heel pushes backward, active leg
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MINDFULNESS: Balance in the warrior pose, exactly as in life, is not something fixed, but instead always requires adjustment to the specific moment – how do you deal with it?
“Close” hips – groin faces downward
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Distribute weight evenly on balls of feet and heels
Yoga Der Stuh 08 STATION
Yoga Der Krieger II
Yoga Der Krieger III
Yoga Heraubschauender Hund
Yoga Stehende Vorwärtsbeuge
Yoga Vorbeuge mit gespreizten Beinen
Yoga Der Adler
Yoga Der Baum
Yoga Du, Alle und Alles
The Eagle
STATION 08
Press palms firmly into each other
The Eagle
INFO: This exercise stretches the shoulder and hip musculature. At the same time, it trains balance and sharpens concentration.
Hold for: 3 - 5 breaths each side
BREATH: Breathe deeply into the chest 3 - 5 times and increase stability while breathing out by pressing arms and legs even more firmly together.
Navel pulls inward
Press legs firmly against each other
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MINDFULNESS: As you move on, you can try to think of the circumstances that can convey to you a sensation of freedom.
Lay shoulder blades on back
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Distribute weight evenly on balls of feet and heels
Yoga STATION 09 Hoher Ausfallschritt
Forward Bend With Spread Legs
Yoga Der Krieger III
Yoga Vorbeuge mit gespreizten Beinen
Yoga Du, Alle und Alles
STATION 09
Forward Bend With Spread Legs
INFO: This exercise strengthens and also stretches the back of the thigh muscles. Circulation is improved to the upper body and stomach organs, which strengthens the digestion.
Hold for: 5 breaths
BREATH: Breathe deeply in through the nose and relaxedly out through the mouth 5 times. Let go of even more tension, especially in the neck and jaw area.
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MINDFULNESS: As you move on, you can focus your attention more on your exhalations and let go even more.
Knees can be slightly bent
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Tense thigh muscles firmly
Relax shoulders Press outer edges of feet and balls of the big toes firmly into the ground
Toes pointing slightly inward
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Yoga STATION 10 Die Berghaltung
Yoga Hoher Ausfallschritt
Yoga Der Krieger II
Yoga Der Krieger III
Yoga Stehende Vorwärtsbeuge
Yoga Vorbeuge mit gespreizten Beinen
Yoga Der Baum
Yoga Du, Alle und Alles
Standing Forward Bend
STATION 10
Standing Forward Bend
INFO: This exercise mobilises the spine, loosens the neck muscles and soothes the spirit.
Hold for: 5 breaths
BREATH: Breathe deep into the abdomen 5 times, in and out. If you like, you can breathe out through the mouth. Imagine an opened flap on the crown of your head, through which your thoughts fall down onto the floor.
Let head and neck dangle
Knees can be slightly bent
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MINDFULNESS: As you move on, you can focus all your attention on your breath and feel the calm of your thoughts.
Allow upper body to hang down heavily
Pull seat bones upward in the direction of the sky
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Feet hipwidth apart YOGA
Shift weight more onto the balls of the feet
Yoga STATION Der Krieger III 11
You, Everyone And Everything
Yoga Vorbeuge mitfor gespreizten Look a stone or another Beinen object found in nature –
preferably entirely intuitively, without thinking much about it – and place it mindfully with the things already there.
Yoga Du, Alle und Alles
INFO: Thankfully, we are not alone in this world. We have a family and friends. We are surrounded by people we love, who inspire and impress us, and we also know people that we perhaps do not like at all – but it is often precisely these people who are our best teachers. And then there is nature with its liveliness. Animals, plants, the sea, the lakes, the mountains and so much more.
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MINDFULNESS: Perhaps you pause for a moment and consider what kind of footprint you would like to leave behind on this earth.
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BREATH: Close your eyes, breathe deeply into your abdomen 5 times, in and out, and feel how your physical limits dissolve for a moment.
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More Yoga Highlights by Lake Wรถrth You will find more information and details on the programmes at yoga.woerthersee.com or on our Facebook site facebook.com/yogawoerthersee
Wรถrthersee Tourismus GmbH Villacher Straร e 19 9220 Velden Tel: +43/4274 38288 info@woerthersee.com www.woerthersee.com WWW.WOERTHERSEE.COM
Responsible for content: Wรถrthersee Tourismus GmbH Photos: Archiv Wรถrthersee Tourismus Every care has been taken in compiling this booklet, but typesetting and printing errors cannot be excluded. All rights reserved. Subject to change.
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