☯️ The Internal Pillar

A steady 30‑minute routine that builds strength with slow, controlled holds and simple transitions. You warm up with light standing mobility, move into core and lower‑body stability on the floor, then finish with balance work and a calm seated stretch and breathing.

Exercises

Satz 1: 1 Runde

Mountain Pose with Prayer Hands

1 Min 30 Sek

Rest

15 seconds

Standing Deep Breathing

1 minute

Rest

15 seconds

❤️ Leicht (Zone 1)

Torso Twists

1 minute

Rest

15 seconds

❤️ Leicht (Zone 1)

Body Circles

1 minute

Rest

15 seconds

Inward Wrist Circles

1 minute

Rest

15 seconds

Outward Wrist Circles

1 minute

Rest

15 seconds

❤️ Leicht (Zone 1)

Side Bends

1 Min 30 Sek

Rest

15 seconds

Fold Forward

1 minute

Rest

20 seconds

Satz 2: 1 Runde

Kneeling Plank

1 Min 30 Sek

Rest

20 seconds

Dead Bug Holds

1 Min 30 Sek

Rest

20 seconds

❤️ Mäßig (Zone 2)

Floor Bridge

1 Min 30 Sek

Rest

20 seconds

Hollow Body Holds

1 minute

Rest

20 seconds

Child's Pose

1 minute

Rest

20 seconds

Satz 3: 1 Runde

Wall Sit

1 Min 30 Sek

Rest

20 seconds

Left Warrior 2

1 minute

Rest

20 seconds

Right Warrior 2

1 minute

Rest

20 seconds

Tree Pose

2 minutes

Rest

20 seconds

❤️ Mäßig (Zone 2)

Standing Calf Raises

1 minute

Rest

20 seconds

Satz 4: 1 Runde

Seated Forward Bend

1 minute

Rest

20 seconds

Alternate Nostril Breathing

1 minute

Erscheint in

Ganzkörper

Körpergewicht

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