Jeder zweite Thüringer fühlt sich ungerecht behandelt

Die Hälfte der Thüringer sieht sich als benachteiligt an, zeigt eine aktuelle Studie. Das Empfinden begünstige „soziale Ressentiments, Abwertung von Minderheiten und Rechtsextremismus“, schreiben die Forscher.

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„Mein Chef macht Stimmung gegen mich“

Ein Mathematiklehrer kommt gut mit seinen Kollegen klar – bis er den stellvertretenden Schulleiter kritisiert. Der stellt sich gegen ihn, auch andere Lehrer wenden sich ab. Was kann der Mann tun?

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How to Build a Sequence Around Warrior III Pose

To incorporate Warrior III into your practice, you need to first warm up some specific areas of the body to help you find more grace in your lift. This isn’t about looking good as you take flight, it’s about being mindful and stable to prevent injuries by not throwing yourself into a shape.

That means the slower you go, and the more prep you do for your peak pose, the more accurate your alignment and the stronger your hold will become.

To safely and properly work up to Warrior III, here are some areas that need to be warmed up in your flow: your core, hips, low back, inner thighs, and perhaps your shoulders too, depending on your arm variation. Here a few mini flow ideas you could utilize to safely come in and out of this standing balance posture.

Tip: Post-peak pose, you will want to rest the legs and stretch out, and maybe open the hips with a backbend or Pigeon pose.

“Cat Tail Warrior” (Beginner-Friendly)

table top kick back-1a


In your Cat Pose, bring your knee to your nose 8 times on each side. End with your leg stretched out behind you and your belly pulled all the way in, creating a flat back sensation. Practice keeping your hips level.

I like to tell students to pretend there is a tall glass of water on your low back. If one hip is lifted, the water will spill. This is a core activity as much as an alignment check.

Stretch out in Down Dog for a few breaths, then step into Chair pose at the top of your mat with hands on hips. Use your hands to keep your hips level, lift one knee up to your navel, and practice grounding down through your standing foot.

Hold for 5 breaths before stepping the lifted toes behind you to the middle of your mat. Bend both knees and keeping them both bent, lean your heart forward and bring your heel to your butt 3 times. Finally extend the leg out behind you and flex the toes to point at the floor. Maybe you straighten the standing leg.


Come back through Chair into a Down Dog and find a long Cobra/Up Dog-hold to stretch the hips before trying the otherside.

“Wag The Dog” (For a Little More Fire)

Down Dog

Come to Down Dog, lift your leg with a flexed foot and slide that leg out to the side 5 times on each side. This warms both your hips and your inner thighs. Tap your knee to your elbow 3-5 times to warm up that hip.

got warrior 1

Step into Warrior One. Squeeze the thighs in towards each other to ignite the inner thighs and core muscles more. Open to Revolved Warrior 2. Hold for 5 breaths to help pull the hips into alignment (both hips point forward).


Gradually open into Crescent Lunge (aka High Lunge) with hands on hips or at heart center. Transition your weight into your front knee and begin to straighten the back leg.

Step the back foot to the back of your mat for Warrior II to stretch out those hips, and cartwheel the hands to the top of your mat and start again on the other side. At the end of the second set, come to kneeling for Camel Pose to open up those frontal hips.

“Balancing Warrior” (Core-Ddriven) (h2)

Come to Cat pose and press your right hand against your left thigh as you suck your navel all the way in to your spine to warm your hips and ignite your thigh. Hold for 3-5 breaths. Then repeat on the second side.

Use right Knee-to-Nose 5 times in your Down Dog until you feel some fire in that hip, your shoulders and your core. Then step your right foot into a Low Lunge with your hands on blocks or the mat. Fire up your back leg and lift your belly up off your thigh.

Credit: Anna Coventry

Credit: Anna Coventry

Press your heart forward and squeeze your shoulder behind you before sweeping your arms around your ears. Reach fingers to heel.

brooke-revolved crescent

Drop your left hand to the block or floor for a Revolved Side Angle (pictured above) and work on keeping the two hips aligned by pressing the right hip back. Find your way into Pyramid pose on that same side, keeping a slight bend in your front knee. Again, reach your arms forward around your ears.

Warrior III

Begin to lift your back foot up and extend the leg back, heart forward. Keep your hips level and perhaps reach your arms forward and around your ears. Hold for 3-5 breaths, straightening the standing leg when you are ready.

Descend your upper body down and press your leg high into a standing split. Carry that leg back up to land in a Forward Fold and uncurl up to Mountain. Take a standing back bend before returning to Down Dog for the other side.

After both sides, come to your back and use Bridge, Wheel, and Happy Baby to stretch out the hips, core and low back areas.

Practice Tips for Warrior III

Maintain muscular integrity in your Warrior III by fully extending your heart forward as you press into your lifted toes. Always drop the hip of the lifted leg to make sure your hips stay level, as this keeps your low back safe.

Spin the inner thigh of lifted leg in towards the standing leg and up towards the sky—this drops your hip to level in low back, and it helps you lift from your thigh rather than your foot. Less leverage can mean more stability.

It’s important to remember that all balancing shapes are not actually about staying up. They are about your diligence and discipline in coming back into the shape if you fall out. So get right back in it if you fall out!

The post How to Build a Sequence Around Warrior III Pose appeared first on DOYOUYOGA.COM.

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4 Ways to Use a Yoga Wheel in Asanas

A new-ish prop to the yoga scene, the yoga wheel can help elevate your yoga practice by supporting poses to further stretch and strengthen the body while releasing tension. Adding a fun spin to the practice, the yoga wheel can assist beginner to advanced yogis by allowing deeper access to postures and making even the most advanced poses approachable.

The prop is most often used to improve hip mobility, build core strength, and to ease yogis into deeper back and shoulder openers.

Try these go-to poses that incorporate the yoga wheel to progress your practice. Remember to warm up first with a few rounds of Sun Salutations before reaching into deeper expressions of the poses.

1. Deepen Backbends with Two-Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana)


Using the wheel in backbends, the muscles of the spine are safely and comfortably able to stretch, release, and strengthen. Not only does this have a restorative effect on the back, shoulders, and chest, but the action of opening will progress other backbending postures (such as Wheel, Upward Dog, and Bow pose).

In addition to stretching the back of the body, you’ll benefit from this pose by opening the hips and abdomen as well.

Practice Tips: There are a few ways to approach backbends on the yoga wheel. Before attempting this peak pose, try rolling the spine on the wheel to gently open, massage, and prepare the back.

To incorporate the yoga wheel into the static posture of Two-Legged Inverted Staff Pose, first rest the thoracic spine on the prop right between the shoulder blades. Reach the arms up and then back dropping the head back gently resting the neck along the wheel. Grasp the yoga wheel behind your head and place the forearms on the ground.

From here, extend the legs out long and together. Keep expanding through the chest by drawing the shoulder blades away from one another and the elbows in to provide a deeper opening.

2. Core Strengthener & Handstand Prep with Plank

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The yoga wheel is unique because it facilitates fluid movement during a yoga practice. This wheeling aspect of the nifty prop makes certain poses attainable and expedites the process of getting there.

Specifically, reaching deeper depths of core and arm strength is necessary for arm balances such as Handstand. As for the advanced yogi, the yoga wheel can prepare the body and mind for pressing into Handstand.

Practice Tips: From Plank position, start with the yoga wheel under the shins. Engage the core and pull the knees in towards the chest as the wheel rolls forward and under the tops of the feet. Extend back to Plank and repeat.

For the more advanced yogi working to progress their handstand pose, try keeping the legs straight without bending at the knees. From Plank pose, engage the core and legs as you pull the feet in towards the body. The toes become light on the wheel as the hips try to stack above the shoulders.

Taking advantage of the boost of the prop, try to lift the heels towards the sky into full Handstand pose.

3. Leg Flexibility with Splits (Hanumanasana)


Helping ease yogis into splits and improve mobility, the yoga wheel can be utilized to deepen hip and leg flexibility. Again, the rolling motion of the prop is handy as it simplifies and smoothes the sometimes jerky process of getting a split.

Practice tips: When entering Hanumanasana pose, place the yoga wheel under your front foot and roll the wheel forward until it’s under the calf and supporting the front leg. Lift the torso, lengthen through the spine, and sink the hips as much as possible but still within comfort.

4. Improve Balance with Crescent Lunge (Anjaneyasana)

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The yoga wheel helps yogis tap into and strengthen stabilizer muscles that are key to stability and balance. Fine tuning the smaller underutilized muscles fortifies balancing poses and improves posture.

Try incorporating the yoga wheel when practicing Crescent Lunge to build balance, deepen hip flexibility, and strengthen the legs.

Practice Tips: From a standing position with one foot in front of the other, bring your back toes onto the yoga wheel. Start to glide the wheel back and bend the front knee to 90 degrees. Coming into full Crescent Lunge, straighten the back leg as the shin rests lightly on the prop.

The pose will be more challenging the closer in line the feet are, so for a more stable position bring the feet hip distance apart.

Whether practicing gentle restorative poses or practicing an intense power flow with challenging asana, the yoga wheel has its place. It can help you learn postures that wouldn’t normally be easily accessible by helping you get into, and efficiently master, yoga poses. Not only does it allow physical breakthroughs, but it can mentally and emotionally advance our practices and attitudes as well.

Image Credit: Brittany Richard

The post 4 Ways to Use a Yoga Wheel in Asanas appeared first on DOYOUYOGA.COM.

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