Yoga story

The giraffe is amazing. It has its feet firmly planted on the ground and its head high up in the clouds. It also has excellent eyesight and a very big heart. The exercises can be done together or individually.

G for Giraffe: Stand with your feet together, firmly planted on the ground, and place your hands together in front of your heart, feeling how big and strong your heart is within your hands.

Then stretch your hands and arms above your head whilst keeping them together, and stretch as tall as you can without losing contact with the ground beneath your feet. Bend slightly from side to side to stretch the sides of your body. You can, for example, pretend you’re stretching to reach leaves high up in the trees. Or bend down towards the ground to drink water.

The exercise is called: Utthita Hastasana in Tadasana

The tree is strong and stable. The tree has both deep roots that stretch far down into the earth and branches that stretch upwards towards the sun.

T for Tree: Fix your eyes on a point that isn’t moving, stand on one leg and place the sole of the other foot on the inside of the standing leg. Stretch your arms up into the air in a V shape.

Can you keep your balance on one leg? Perhaps the tree sways a little in the wind or because the giraffe is eating from it? Switch legs!

The exercise is called: Vriksasana

Down on the ground, beneath the tree and the giraffe, there is a little frog. The frog is very patient and can sit for a long time just listening to the world around it, as well as listening to its own breath. It has very strong legs and can also jump really high.

F for Frog: Squat down and move slightly from side to side to open up your hips. Can you then sit completely still and listen to the world around you and to your own breathing, just like the frog? Suddenly, the frog feels like moving and takes a few huge leaps with its long, strong legs. Jump up and down a few times. Take a break and return to listening whilst sitting in a squat. Repeat.

The exercise is called: Malasana

The butterfly is colourful and beautiful. It flies from flower to flower.

S for Butterfly: sit on your bottom and bring the soles of your feet together. Hold onto your feet/ankles and straighten your back, then wave your knees up and down as if you were a beautiful butterfly flying. Close your eyes and decide what colour your butterfly is. Land on a flower and move your feet a little further forward, then bend your head down towards your feet. Take a deep breath in and out whilst you relax. Take a few long, calm breaths.

The exercise is called: Baddha konasana

The cobra lies low on the ground and enjoys its own company, whilst being very curious about everything happening around it.

K for Cobra: Lie on your stomach and place your hands beside your chest, then push down into your hands to lift yourself up. Lower your shoulders as you do this and use your strong back and arms to come up. Look up and to the sides a few times whilst making the sound ssss….

The exercise is called: Bhujangasana

Mice are very afraid of snakes. They run and hide as soon as they see a snake. Now the mouse has found a safe and cosy hiding place and can lie and rest in peace.

M for Mouse: start on all fours with your hands and knees on the floor. Move your knees slightly wider than your hips whilst keeping your big toes together. Move your hips towards your heels and rest your forehead on the floor. Your arms can lie alongside your body or be stretched above your head. Take a few deep, long breaths in and out whilst you lie safely and comfortably, resting.

The exercise is called: Balasana

Come up. Sit on your bottom with your legs crossed, your back straight, your head in place, and feel into your body. Place your hands in front of your big, warm heart and listen inwards to your gentle heartbeat. Then bring your hands together. Take a long breath in and a long breath out.

The exercise is called: Sukhasana with hands in Namaskar mudra

Here, the teacher might say, for example: ‘Do you also have a good, calm feeling inside you now? Feel this good, warm and calm feeling within you.’

Purpose

Yoga is intended as a time to tune into your body and think of nothing else but what you are doing. Yoga challenges flexibility, but should not cause pain. Yoga is about breathing deeply and calmly.

The activity is provided by Ida Sigrid Engerud, Yogalab.