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A woman in a black tank top and grey leggings does a yoga lunge pose with hands in prayer in a sunlit studio.

Ausgangsposition • Stehe aufrecht, Füße hüftbreit • Bauch leicht anspannen, Schultern locker • Hände vor der Brust zusammen oder Arme seitlich angewinkelt 🔹 Bewegungsausführung 1. Großen Schritt nach vorne machen (z. B. rechter Fuß) 2. Senke das hintere Knie Richtung Boden • Vorderes Knie bleibt über dem Fuß, nicht nach innen kippen 3. Oberkörper kontrolliert zur vorderen Beinseite rotieren → bei rechtem Bein nach rechts 4. Blick folgt der Rotation 5. Zur Mitte zurückrotieren 6. Mit Druck über die Ferse des vorderen Beins zurück in den Stand 7. Seitenwechsel 🔹 Atmung • Einatmen beim Absenken • Ausatmen bei der Rotation (unterstützt die Core-Spannung) 🔹 Wichtige Technikpunkte ⚠️ • Rücken bleibt lang & aufrecht • Rotation kommt aus dem Rumpf, nicht aus den Schultern • Becken bleibt möglichst stabil • Bewegung fließend und kontrolliert, kein Schwung Mehr sehen

#yoga #fitness #wellness

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