V-seat
Starting position
Implementation
2 rounds
Place both hands on the floor in front of your body.
Slowly bend your upper body forwards, keeping your back straight.
Gradually move your hands forwards.
Remain still in the position that is comfortable for you.
As you breathe out, release the tension without actively pushing against the floor.
Slowly return to an upright position.
In the second stage, the hands can be guided one after the other towards the right and left feet.
Coaching tips
“The movement starts in the pelvis. Don’t just try to round your back.”
“You may bend your knees slightly if you feel a strong pull at the back of your legs.”
Shoulder and latissimus stretch
Starting position
From a all-fours position, push your hands far forwards. Your bottom should remain roughly in line with your knees or move slightly backwards.
Right-hand version
Move both hands slightly to the left.
Consciously push your right hand far forwards.
Extend the right side of your body from the hip to the hand.
Breathe calmly into your right side and your back.
Left-hand version
The same sequence of events on the opposite side.
Variant at the same time
Push both hands far forwards, keeping them parallel.
Let your forehead or chest sink towards the floor.
Gently move your armpits downwards.
Keep your lower back as neutral as possible.
Coaching note
“You should feel the stretch mainly along the sides of your back and beneath your armpits. Do not force your shoulders down.”
Child position (like in yoga)
Implementation
1–2 minutes
Move your bottom towards your heels.
Keep your knees either close together or slightly apart, depending on what feels comfortable.
Lean your upper body forwards.
Either stretch your arms out in front of you or rest them relaxed by your sides.
Rest your forehead on the mat or on your hands, which are placed one on top of the other.
Take 10 calm breaths.
Respiratory focus
Participants should try to consciously direct their breathing into the sides and back of their chest.
Instructions
“Feel your back expanding in all directions as you breathe in. As you breathe out, let your shoulders, stomach and hips feel heavier.”
