{"id":13110,"date":"2026-04-02T11:26:44","date_gmt":"2026-04-02T09:26:44","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=13110"},"modified":"2026-05-16T15:41:04","modified_gmt":"2026-05-16T13:41:04","slug":"sonnengruss","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/de\/yoga\/uebungen\/sonnengruss\/","title":{"rendered":"Sonnengru\u00df"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"13110\" class=\"elementor elementor-13110 elementor-11749\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2ea1667d e-flex e-con-boxed e-con e-parent\" data-id=\"2ea1667d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-771c665c elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"771c665c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;,&quot;_animation_mobile&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Sonnengebet<\/p>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f7c179d e-flex e-con-boxed e-con e-parent\" data-id=\"f7c179d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8aa8803 elementor-widget elementor-widget-template\" data-id=\"8aa8803\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div 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data-id=\"13fe1143\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;content_width&quot;:&quot;fit_to_content&quot;,&quot;menu_items&quot;:[{&quot;item_title&quot;:&quot;\\u00dcbungen&quot;,&quot;_id&quot;:&quot;f79ab03&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/staging.sivananda.eu\\\/de\\\/yoga\\\/uebungen\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;element_id&quot;:&quot;firstitem&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null},{&quot;item_title&quot;:&quot;Sonnengru\\u00df&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/staging.sivananda.eu\\\/de\\\/yoga\\\/uebungen\\\/sonnengruss\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;_id&quot;:&quot;1913e4e&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;item_title&quot;:&quot;12 Grundstellungen&quot;,&quot;_id&quot;:&quot;4fbd690&quot;,&quot;item_dropdown_content&quot;:&quot;yes&quot;,&quot;__dynamic__&quot;:null,&quot;item_link&quot;:{&quot;url&quot;:&quot;&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;_id&quot;:&quot;5c7e609&quot;,&quot;item_title&quot;:&quot;Abfolgen&quot;,&quot;item_dropdown_content&quot;:&quot;yes&quot;,&quot;__dynamic__&quot;:null,&quot;item_link&quot;:{&quot;url&quot;:&quot;&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;item_title&quot;:&quot;NEU: Yoga 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data-widget_type=\"mega-menu.default\">\n\t\t\t\t\t\t\t<nav class=\"e-n-menu\" data-widget-number=\"335\" aria-label=\"Menu\">\n\t\t\t\t\t<button class=\"e-n-menu-toggle\" id=\"menu-toggle-335\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"menubar-335\" aria-label=\"Men\u00fc Umschalter\">\n\t\t\t<span class=\"e-n-menu-toggle-icon e-open\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-menu-bar\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M104 333H896C929 333 958 304 958 271S929 208 896 208H104C71 208 42 237 42 271S71 333 104 333ZM104 583H896C929 583 958 554 958 521S929 458 896 458H104C71 458 42 487 42 521S71 583 104 583ZM104 833H896C929 833 958 804 958 771S929 708 896 708H104C71 708 42 737 42 771S71 833 104 833Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t<span class=\"e-n-menu-toggle-icon e-close\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-close\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M742 167L500 408 258 167C246 154 233 150 217 150 196 150 179 158 167 167 154 179 150 196 150 212 150 229 154 242 171 254L408 500 167 742C138 771 138 800 167 829 196 858 225 858 254 829L496 587 738 829C750 842 767 846 783 846 800 846 817 842 829 829 842 817 846 804 846 783 846 767 842 750 829 737L588 500 833 258C863 229 863 200 833 171 804 137 775 137 742 167Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<div class=\"e-n-menu-wrapper\" id=\"menubar-335\" aria-labelledby=\"menu-toggle-335\">\n\t\t\t\t<ul class=\"e-n-menu-heading\">\n\t\t\t\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"firstitem\" class=\"e-n-menu-title\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/de\/yoga\/uebungen\/\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\t\u00dcbungen\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-3352\" class=\"e-n-menu-title e-current\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/de\/yoga\/uebungen\/sonnengruss\/\" aria-current=\"page\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tSonnengru\u00df\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-3353\" class=\"e-n-menu-title\">\n\t\t\t\t\t<div class=\"e-n-menu-title-container\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\t12 Grundstellungen\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\t<button id=\"e-n-menu-dropdown-icon-3353\" class=\"e-n-menu-dropdown-icon e-focus\" data-tab-index=\"3\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"e-n-menu-content-3353\" >\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-opened\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-up\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Schlie\u00dfe 12 Grundstellungen<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-closed\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-down\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">\u00d6ffne 12 Grundstellungen<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"e-n-menu-content\">\n\t\t\t\t\t\t<div id=\"e-n-menu-content-3353\" data-tab-index=\"3\" aria-labelledby=\"e-n-menu-dropdown-icon-3353\" class=\"elementor-element elementor-element-32a65a51 e-con-full e-flex e-con e-child\" data-id=\"32a65a51\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7969c76c elementor-nav-menu__align-start elementor-nav-menu--dropdown-none itemhover elementor-widget elementor-widget-nav-menu\" data-id=\"7969c76c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;layout&quot;:&quot;vertical&quot;,&quot;submenu_icon&quot;:{&quot;value&quot;:&quot;&lt;svg aria-hidden=\\&quot;true\\&quot; class=\\&quot;e-font-icon-svg e-fas-caret-down\\&quot; viewBox=\\&quot;0 0 320 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;,&quot;library&quot;:&quot;fa-solid&quot;}}\" data-widget_type=\"nav-menu.default\">\n\t\t\t\t\t\t\t\t<nav aria-label=\"Menu\" class=\"elementor-nav-menu--main elementor-nav-menu__container elementor-nav-menu--layout-vertical e--pointer-none\">\n\t\t\t\t<ul id=\"menu-1-7969c76c\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\" class=\"elementor-item\">Totenstellung &#8211; Savasana<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-7969c76c\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\" class=\"elementor-item\" tabindex=\"-1\">Totenstellung &#8211; Savasana<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-3354\" class=\"e-n-menu-title\">\n\t\t\t\t\t<div class=\"e-n-menu-title-container\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tAbfolgen\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\t<button id=\"e-n-menu-dropdown-icon-3354\" class=\"e-n-menu-dropdown-icon e-focus\" data-tab-index=\"4\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"e-n-menu-content-3354\" >\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-opened\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-up\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Schlie\u00dfe Abfolgen<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-closed\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-down\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">\u00d6ffne Abfolgen<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"e-n-menu-content\">\n\t\t\t\t\t\t<div id=\"e-n-menu-content-3354\" data-tab-index=\"4\" aria-labelledby=\"e-n-menu-dropdown-icon-3354\" class=\"elementor-element elementor-element-5d9017bd e-flex e-con-boxed e-con e-child\" data-id=\"5d9017bd\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-3355\" class=\"e-n-menu-title\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/www.sivananda.at\/app\/\" target=\"_blank\" rel=\"noopener\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tNEU: Yoga App\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/nav>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34f147cc elementor-hidden-mobile_extra elementor-hidden-mobile elementor-align-center elementor-widget elementor-widget-button\" data-id=\"34f147cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Kontaktiere uns<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-535bdacc e-flex e-con-boxed e-con e-parent\" data-id=\"535bdacc\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6ae4c0a2 elementor-widget elementor-widget-template\" data-id=\"6ae4c0a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"4127\" class=\"elementor elementor-4127\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-77c5128e e-flex e-con-boxed e-con e-parent\" data-id=\"77c5128e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2cdd92ef elementor-widget elementor-widget-shortcode\" data-id=\"2cdd92ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4f781b8b e-flex e-con-boxed e-con e-parent\" data-id=\"4f781b8b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-28cc32eb e-con-full e-flex e-con e-child\" data-id=\"28cc32eb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-18f97c05 elementor-widget elementor-widget-heading\" data-id=\"18f97c05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Sonnengru\u00df-Abfolge<br \/><span style=\"color:gray\"><em>Surya Namaskar<\/em><\/span><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74d99b7b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"74d99b7b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-21f6e514 e-con-full e-flex e-con e-child\" data-id=\"21f6e514\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1fb7d453 elementor-widget elementor-widget-text-editor\" data-id=\"1fb7d453\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Eine flie\u00dfende Abfolge von zw\u00f6lf Bewegungen: Der Sonnengru\u00df erw\u00e4rmt, dehnt und st\u00e4rkt den gesamten K\u00f6rper und verbindet jede Position mit dem Atemrhythmus. In der Sivananda-Tradition bereitet er K\u00f6rper und Geist auf die nachfolgenden Asanas vor und stellt zugleich eine vollst\u00e4ndige Praxis an sich dar.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-39809260 e-flex e-con-boxed e-con e-parent\" data-id=\"39809260\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1543100c elementor-widget elementor-widget-template\" data-id=\"1543100c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"8213\" class=\"elementor elementor-8213 elementor-5384 elementor-5384\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-14639b91 e-flex e-con-boxed e-con e-parent\" data-id=\"14639b91\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3e735140 e-con-full e-flex e-con e-child\" data-id=\"3e735140\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-158e9451 elementor-widget elementor-widget-table-of-contents\" data-id=\"158e9451\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-square-full&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-square-full\\&quot; viewBox=\\&quot;0 0 512 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M512 512H0V0h512v512z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tInhalte\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__158e9451\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7cbc581 e-flex e-con-boxed e-con e-parent\" data-id=\"7cbc581\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-19514a54 e-con-full e-flex e-con e-child\" data-id=\"19514a54\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3352e949 elementor-widget elementor-widget-heading\" data-id=\"3352e949\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Yoga-Sonnengru\u00df: Eine vollst\u00e4ndige Praxis<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff35329 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ff35329\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-31176fd1 e-con-full e-flex e-con e-child\" data-id=\"31176fd1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a5f3436 elementor-widget elementor-widget-text-editor\" data-id=\"a5f3436\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Der Sonnengru\u00df, oder <em>Surya Namaskar<\/em> (\u201eGru\u00df an die Sonne\u201c), wird traditionell zu Beginn einer Yoga Asana Praxis ausgef\u00fchrt. Er lockert den gesamten K\u00f6rper und bereitet ihn auf eine tiefere Praxis vor, indem die Wirbels\u00e4ule abwechselnd in R\u00fcck- und Vorbeugen bewegt wird. Diese flie\u00dfende Abfolge f\u00f6rdert die Beweglichkeit von Wirbels\u00e4ule und Gliedma\u00dfen, reguliert den Atem und hilft, den Geist im gegenw\u00e4rtigen Moment zu sammeln.<\/p><p>Obwohl der Sonnengru\u00df oft als Aufw\u00e4rm\u00fcbung verwendet wird, ist er weit mehr als nur eine Vorbereitung. Mit Achtsamkeit ausgef\u00fchrt, wird er zu einer vollst\u00e4ndigen Praxis an sich: belebend, ausgleichend und zentrierend. Die Bewegungen dehnen und kr\u00e4ftigen die gro\u00dfen Muskelgruppen, f\u00f6rdern die Durchblutung, erh\u00f6hen die Atemkapazit\u00e4t und st\u00e4rken sanft das Nervensystem. Gleichzeitig f\u00f6rdern die Symmetrie und der kontinuierliche Ablauf der Sequenz Konzentration und entspannte Aufmerksamkeit.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4df60a7e e-flex e-con-boxed e-con e-parent\" data-id=\"4df60a7e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7c13a4ac e-con-full e-flex e-con e-child\" data-id=\"7c13a4ac\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-591553aa elementor-widget elementor-widget-heading\" data-id=\"591553aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Die Wirkungen des Sonnengru\u00dfes<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3af28270 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3af28270\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6f2dcedd e-con-full e-flex e-con e-child\" data-id=\"6f2dcedd\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6195dd4 elementor-widget elementor-widget-text-editor\" data-id=\"6195dd4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Physische Wirkungen<\/h3><p>Der Sonnengru\u00df erw\u00e4rmt und lockert den gesamten K\u00f6rper, dehnt und kr\u00e4ftigt die gro\u00dfen Muskelgruppen und f\u00f6rdert die Beweglichkeit von Wirbels\u00e4ule und Gliedma\u00dfen. Er verbessert die Durchblutung, reguliert den Atem und erh\u00f6ht die Atemkapazit\u00e4t. Zudem st\u00e4rkt er das Nervensystem und bereitet den K\u00f6rper auf die nachfolgenden Asanas vor.<\/p><h3>Geistige Wirkungen<\/h3><p>Der Sonnnengru\u00df verbessert die Konzentration, f\u00f6rdert Achtsamkeit und K\u00f6rperbewusstsein und bringt Geist und Atem in Einklang. Gleichzeitig entsteht ein Gef\u00fchl von innerem Gleichgewicht und Stabilit\u00e4t, sodass man sich zentriert, wach und erfrischt f\u00fchlt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-54256cdb e-flex e-con-boxed e-con e-parent\" data-id=\"54256cdb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e1a9279 e-con-full e-flex e-con e-child\" data-id=\"e1a9279\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4ed96ab3 elementor-widget elementor-widget-heading\" data-id=\"4ed96ab3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Der Sonnengru\u00df Schritt f\u00fcr Schritt<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73d4f0e7 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"73d4f0e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6a902092 e-con-full e-flex e-con e-child\" data-id=\"6a902092\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-37c5f635 elementor-widget elementor-widget-text-editor\" data-id=\"37c5f635\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Der Sonnengru\u00df besteht aus zw\u00f6lf Positionen, die in einem kontinuierlichen Fluss ausgef\u00fchrt werden. Eine vollst\u00e4ndige Runde umfasst zwei Durchg\u00e4nge: Im ersten wird das rechte Bein nach hinten und wieder nach vorne gef\u00fchrt, im zweiten \u00fcbernimmt das linke Bein diese Rolle. W\u00e4hrend sich der K\u00f6rper \u00f6ffnet und schlie\u00dft, ausdehnt und zusammenzieht, folgt der Atem ganz nat\u00fcrlich. R\u00fcckbeugen werden mit der Einatmung verbunden, Vorbeugen mit der Ausatmung, wodurch sich mit der Zeit ein gleichm\u00e4\u00dfiger innerer Rhythmus entwickelt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-40d05dc e-flex e-con-boxed e-con e-parent\" data-id=\"40d05dc\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-37565c9 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"37565c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img fetchpriority=\"high\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/1.jpg\" class=\"attachment-full size-full wp-image-13099\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/1.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/1-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/1-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 1<\/h3><p class=\"elementor-image-box-description\">Stehe aufrecht mit geschlossenen F\u00fc\u00dfen, der K\u00f6rper ist entspannt und zugleich aufgerichtet. Atme aus und bringe die Handfl\u00e4chen vor der Brust zusammen. Dies ist die Gru\u00dfhaltung und schafft ein Gef\u00fchl von Ruhe, Stabilit\u00e4t und innerer Sammlung.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-87f0227 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"87f0227\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2.jpg\" class=\"attachment-full size-full wp-image-13100\" alt=\"Steps 2 and 11 in Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 2<\/h3><p class=\"elementor-image-box-description\">Atme ein und strecke die Arme neben den Ohren nach oben. Beuge Dich sanft aus Taille und Brust nach hinten, halte die Beine gestreckt und den Nacken entspannt. Die Vorderseite des K\u00f6rpers \u00f6ffnet sich, der Brustraum hebt sich.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-108f6c5 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"108f6c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3.jpg\" class=\"attachment-full size-full wp-image-13101\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 3<\/h3><p class=\"elementor-image-box-description\">Atme aus und beuge Dich aus der H\u00fcfte heraus nach vorne, bringe die H\u00e4nde neben die F\u00fc\u00dfe. Halte die H\u00fcften m\u00f6glichst hoch. Bei Bedarf k\u00f6nnen die Knie leicht gebeugt werden, um ohne Anstrengung in die Dehnung zu kommen.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ddbc06d elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"ddbc06d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-4.jpg\" class=\"attachment-full size-full wp-image-13102\" alt=\"Position 4 - Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-4.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-4-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-4-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 4<\/h3><p class=\"elementor-image-box-description\">Atme ein und strecke ein Bein so weit wie m\u00f6glich nach hinten, senke das hintere Knie zum Boden. Das vordere Knie bleibt zwischen den Armen, der Blick richtet sich nach oben. Eine H\u00fcfte \u00f6ffnet sich, der Brustraum weitet sich.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61f0afb elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"61f0afb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/4.jpg\" class=\"attachment-full size-full wp-image-13103\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/4.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/4-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/4-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 5<\/h3><p class=\"elementor-image-box-description\">Halte den Atem an und bringe das andere Bein nach hinten. Der K\u00f6rper bildet eine gerade Linie, gest\u00fctzt auf H\u00e4nde und Zehen. Kopf, Nacken, R\u00fccken, H\u00fcften und Beine bleiben in einer Linie stabil ausgerichtet.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a59a8a0 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"a59a8a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/5.jpg\" class=\"attachment-full size-full wp-image-13104\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/5.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/5-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/5-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 6<\/h3><p class=\"elementor-image-box-description\">Atme aus und senke Knie, Brust und Stirn zum Boden, w\u00e4hrend die H\u00fcften leicht angehoben bleiben. Diese Haltung st\u00e4rkt Schultern, Arme und Brust und bereitet auf die n\u00e4chste Position vor.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e2d6c2 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"0e2d6c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/6.jpg\" class=\"attachment-full size-full wp-image-13105\" alt=\"Position 7 - Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/6.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/6-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/6-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 7<\/h3><p class=\"elementor-image-box-description\">Atme ein und gleite nach vorne, bis die H\u00fcften den Boden ber\u00fchren. Hebe Kopf und Brust in die Kobra, halte die Schultern weg von den Ohren entspannt nach hinten, die Ellbogen leicht gebeugt und kontrahiere sanft den Nacken f\u00fcr eine komplette R\u00fcckbeugung. F\u00fc\u00dfe und Beine bleiben geschlossen. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e95fbdf elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"e95fbdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/7.jpg\" class=\"attachment-full size-full wp-image-13106\" alt=\"Position 8 - Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/7.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/7-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/7-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 8<\/h3><p class=\"elementor-image-box-description\">Atme aus, stelle die Zehen auf und hebe die H\u00fcften hoch. Strecke Arme und Beine so weit wie m\u00f6glich, lasse den Kopf zwischen den Armen sinken und strebe mit den Fersen Richtung Boden. Der gesamte R\u00fccken wird intensiv gedehnt. Diese Haltung wird oft als umgekehrtes V bezeichnet.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9da902c elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"9da902c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/8.jpg\" class=\"attachment-full size-full wp-image-13107\" alt=\"Position 9 - Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/8.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/8-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/8-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 9<\/h3><p class=\"elementor-image-box-description\">Atme ein und bringe dasselbe Bein wieder nach vorne zwischen die H\u00e4nde, senke das hintere Knie. Der Blick geht nach oben, die H\u00fcften parallel ausgerichtet. Diese Haltung entspricht Schritt 4.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50c1aa4 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"50c1aa4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3.jpg\" class=\"attachment-full size-full wp-image-13101\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 10<\/h3><p class=\"elementor-image-box-description\">Atme aus und bringe den hinteren Fu\u00df nach vorne. Beuge dich aus der H\u00fcfte nach unten, der Kopf n\u00e4hert sich den Knien, die H\u00e4nde bleiben neben den F\u00fc\u00dfen.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc04b3b elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"bc04b3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2.jpg\" class=\"attachment-full size-full wp-image-13100\" alt=\"Steps 2 and 11 in Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 11<\/h3><p class=\"elementor-image-box-description\">Atme ein und richte dich auf, f\u00fchre die Arme nach vorne und dann \u00fcber den Kopf. Strecke dich nach oben und beuge dich sanft zur\u00fcck, \u00f6ffne erneut den Brustraum.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58740aa elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"58740aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-12.jpg\" class=\"attachment-full size-full wp-image-13108\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-12.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-12-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-12-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Schritt 12<\/h3><p class=\"elementor-image-box-description\">Atme aus und kehre in die aufrechte Haltung zur\u00fcck, senke die Arme seitlich ab. Beginne dann die n\u00e4chste Runde mit der anderen Seite.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-777a3c01 e-flex e-con-boxed e-con e-parent\" data-id=\"777a3c01\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5c68bbd4 e-con-full e-flex e-con e-child\" data-id=\"5c68bbd4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1027b8c9 elementor-widget elementor-widget-heading\" data-id=\"1027b8c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Atmung und Bewegung<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4294598c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4294598c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-46c20a41 e-con-full e-flex e-con e-child\" data-id=\"46c20a41\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-13768c73 elementor-widget elementor-widget-text-editor\" data-id=\"13768c73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Sobald die Bewgungsabfolge vertraut ist, wird der Atem ein wesentlicher Bestandteil der Praxis. In der Gru\u00dfhaltung wird ausgeatmet, beim Anheben der Arme eingeatmet, in der Vorbeuge ausgeatmet. Beim Zur\u00fcckf\u00fchren des Beines wird eingeatmet, in der gestreckten K\u00f6rperhaltung der Atem gehalten. Beim Absenken wird ausgeatmet, in der Kobra eingeatmet, im umgekehrten V ausgeatmet. Beim Vorf\u00fchren des Beines wird eingeatmet, in der Vorbeuge ausgeatmet, beim Aufrichten eingeatmet und beim Zur\u00fcckkehren in die Ausgangsposition ausgeatmet.<\/p><p>Dieser Atemrhythmus verleiht dem Sonnengru\u00df seine flie\u00dfende, meditative Eigenschaft.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-59ad55d7 e-flex e-con-boxed e-con e-parent\" data-id=\"59ad55d7\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-775a7f08 e-con-full e-flex e-con e-child\" data-id=\"775a7f08\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-39311b64 elementor-widget elementor-widget-heading\" data-id=\"39311b64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Wichtige Hinweise zur Praxis von Surya Namaskar<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a8df46c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"2a8df46c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-63b9aeeb e-con-full e-flex e-con e-child\" data-id=\"63b9aeeb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-77d7e0d elementor-widget elementor-widget-text-editor\" data-id=\"77d7e0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Es ist hilfreich, die H\u00e4nde von Schritt 3 bis Schritt 10 m\u00f6glichst an derselben Stelle zu lassen. Die Bewegungen sollten ruhig und gleichm\u00e4\u00dfig ausgef\u00fchrt werden, nicht hastig. In den R\u00fcckbeugen, Stellung 2 und 11, bleiben die Arme neben den Ohren und der Brustraum \u00f6ffnet sich ohne Druck im unteren R\u00fccken. In den Vorbeugen, Stellung 3 und 10, werden die H\u00fcften nach oben geschoben, die Knie k\u00f6nnen bei Bedarf gebeugt werden. In den Ausfallschritten bleiben die H\u00fcften parallel ausgerichtet und der Brustraum ge\u00f6ffnet. In der Kobra bleiben die Schultern entspannt, und im umgekehrten V werden die H\u00fcften kraftvoll nach oben und hinten gehoben<\/p><p>Die gesamte Abfolge sollte sich nicht erzwungen oder \u00fcberhastet, sondern flie\u00dfend und ausgeglichen anf\u00fchlen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6528e842 e-flex e-con-boxed e-con e-parent\" data-id=\"6528e842\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5f76b7e e-con-full e-flex e-con e-child\" data-id=\"5f76b7e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5768d7fd elementor-widget elementor-widget-heading\" data-id=\"5768d7fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Entspannung in Savasana<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70de317e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"70de317e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-29e9ea20 e-con-full e-flex e-con e-child\" data-id=\"29e9ea20\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5eaf08d0 elementor-widget elementor-widget-text-editor\" data-id=\"5eaf08d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Nach mehreren Runden Sonnengru\u00df ist es wichtig, in der Totenstellung (Savasana) zu entspannen. Dadurch k\u00f6nnen sich Atem und Herzschlag beruhigen und die Wirkung der Praxis vertieft sich. Schon eine kurze Entspannung hilft dem K\u00f6rper loszulassen und gibt dem Geist Raum um still und klar zu werden.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a4727f elementor-widget elementor-widget-image\" data-id=\"1a4727f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-white-background.jpg\" class=\"attachment-full size-full wp-image-13109\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-white-background.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-white-background-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-white-background-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2d7545b4 e-flex e-con-boxed e-con e-parent\" data-id=\"2d7545b4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6d9e8ecf e-con-full e-flex e-con e-child\" data-id=\"6d9e8ecf\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f1a5471 elementor-widget elementor-widget-heading\" data-id=\"f1a5471\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Der Sonnengru\u00df f\u00fcr Anf\u00e4nger<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45d6a5a1 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"45d6a5a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7061793a e-con-full e-flex e-con e-child\" data-id=\"7061793a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3cbfe054 elementor-widget elementor-widget-text-editor\" data-id=\"3cbfe054\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Der Sonnengru\u00df ist besonders f\u00fcr Anf\u00e4nger, weniger bewegliche Menschen und \u00e4ltere Praktizierende geeignet, da er den K\u00f6rper schrittweise geschmeidiger macht. Es ist nicht notwendig, die Bewegungen von Anfang an perfekt auszuf\u00fchren. Wenn die H\u00e4nde den Boden nicht erreichen, k\u00f6nnen die Knie gebeugt werden. Wenn es schwerf\u00e4llt, den Fu\u00df nach vorne zu bringen, kann zun\u00e4chst das hintere Knie abgesetzt werden. Auch einzelne Positionen k\u00f6nnen separat ge\u00fcbt werden, bis sie vertraut sind.<\/p><p>Zu Beginn ist es nicht erforderlich, jede Bewegung mit genau einem Atemzug zu verbinden. Es ist sinnvoller, langsam und bewusst zu \u00fcben und sich die n\u00f6tige Zeit f\u00fcr jede Position zu nehmen. Mit zunehmender Vertrautheit k\u00f6nnen Bewegung und Atmung harmonisch miteinander verbunden werden.<\/p><p>Am Anfang ist eine geduldige und sorgf\u00e4ltige Praxis das Wichtigste.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-27af2324 e-flex e-con-boxed e-con e-parent\" data-id=\"27af2324\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5af35d3 e-con-full e-flex e-con e-child\" data-id=\"5af35d3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3b3fc60 elementor-widget elementor-widget-heading\" data-id=\"3b3fc60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Wie viele Mal?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a012fb7 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1a012fb7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-23badcc e-con-full e-flex e-con e-child\" data-id=\"23badcc\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-91d3673 elementor-widget elementor-widget-text-editor\" data-id=\"91d3673\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Schon wenige Abfolgen Sonnengru\u00df, gefolgt von Entspannung, k\u00f6nnen eine sp\u00fcrbar belebende und ausgleichende Wirkung haben. Es ist empfehlenswert, langsam zu beginnen und die Anzahl schrittweise zu steigern. Drei bis f\u00fcnf Wiederholungen sind ein guter Anfang, der sp\u00e4ter auf sechs bis zw\u00f6lf mal pro Tag erh\u00f6ht werden kann. Regelm\u00e4\u00dfigkeit ist dabei wichtiger als Intensit\u00e4t.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-383675e0 e-flex e-con-boxed e-con e-parent\" data-id=\"383675e0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-20b1a35b e-con-full e-flex e-con e-child\" data-id=\"20b1a35b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e357b97 elementor-widget elementor-widget-heading\" data-id=\"2e357b97\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mehr als nur eine k\u00f6rperliche \u00dcbung<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c562c8 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"9c562c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2b51dfb3 e-con-full e-flex e-con e-child\" data-id=\"2b51dfb3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6050c7a6 elementor-widget elementor-widget-text-editor\" data-id=\"6050c7a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Der Sonnengru\u00df ist weit mehr als nur eine Abfolge von Dehnungen. Er ist eine harmonische Verbindung von Bewegung, Atmung und Bewusstsein. Er \u00f6ffnet den K\u00f6rper, vertieft den Atem, sch\u00e4rft die Konzentration und f\u00fchrt zu einem Zustand entspannter Wachheit.<\/p><p>Gehe den Sonnengru\u00df achtsam und ohne Ehrgeiz an. Lass jede Bewegung dem Atem folgen und jeden Atemzug die Bewegung tragen. Mit regelm\u00e4\u00dfiger Praxis werden diese zw\u00f6lf einfachen Positionen zu einem kraftvollen Weg, den K\u00f6rper zu beleben, den Geist zu beruhigen und den Tag klar und bewusst zu beginnen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sonnengebet Sonnengru\u00df-AbfolgeSurya Namaskar Eine flie\u00dfende Abfolge von zw\u00f6lf Bewegungen: Der Sonnengru\u00df erw\u00e4rmt, dehnt und st\u00e4rkt den gesamten K\u00f6rper und verbindet jede Position mit dem Atemrhythmus. In der Sivananda-Tradition bereitet er K\u00f6rper und Geist auf die nachfolgenden Asanas vor und stellt zugleich eine vollst\u00e4ndige Praxis an sich dar. Yoga-Sonnengru\u00df: Eine vollst\u00e4ndige Praxis Der Sonnengru\u00df, oder Surya [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":13096,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-13110","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/de\/wp-json\/wp\/v2\/pages\/13110","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/de\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/de\/wp-json\/wp\/v2\/comments?post=13110"}],"version-history":[{"count":4,"href":"https:\/\/staging.sivananda.eu\/de\/wp-json\/wp\/v2\/pages\/13110\/revisions"}],"predecessor-version":[{"id":13120,"href":"https:\/\/staging.sivananda.eu\/de\/wp-json\/wp\/v2\/pages\/13110\/revisions\/13120"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/de\/wp-json\/wp\/v2\/pages\/13096"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/de\/wp-json\/wp\/v2\/media?parent=13110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}