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Here we will guide you through some simple yoga exercises that you can easily do at home.","type":"text"}]}]},"priority":"100000007","scrollTo":[],"component":"postPage","entryText":"Are you curious about trying yoga but don't really know how to start or what exercises you should do? Welcome to our yoga session for beginners! 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It is mainly about inner strength, then the fact that you become stronger and more mobile in your body is of course a welcome plus.","type":"text"}]},{"type":"paragraph","content":[{"text":"Do what feels good for your body, yoga should not hurt or feel uncomfortable. It should be a rewarding moment on the mat that gives you both strengthening physical training, improved mobility and a feeling of calm and well-being.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"72113ba6-61f6-4c1f-b04b-b1aed00b4932","color":"grey","component":"backgroundColor"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsArticleLayout","contentLayout":"4:3"},{"_uid":"238d4ea6-3068-441a-98b4-08404dbc34cc","items":[{"_uid":"43ae9fd0-46e0-4e62-ac34-24be5376e06c","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Yoga is a really good workout to do at home, the only thing you need is a yoga mat and possibly a pillow or rolled up blanket. For those who are interested, there are also lots of yoga accessories on the market. An example is yoga blocks to provide extra stability and height for different positions. Another popular accessory is a so-called bolster, which is a type of pillow that provides support and enhanced stretch.","type":"text"}]},{"type":"paragraph","content":[{"text":"Here below we will show some positions of simple yoga for beginners. There will be exercises that focus both on stretching and on strengthening, for example, your core. 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Take a few deep breaths – in through your nose and slowly out through your mouth. Take the opportunity to set an intention for the session - something you want to take with you afterwards, focus on what you want to get out of your time on the mat.","type":"text"}]},{"type":"paragraph","content":[{"text":"We will start by stretching the back and softening the muscles for the session.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Place the left hand behind the back and rest the right hand on the left knee","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Start the twist from the end of the back, don't twist the neck too much, it shouldn't hurt","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Inhale lengthen and stretch the body, exhale and deepen the twist","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Repeat 3-5 breaths and then switch sides","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"053b5465-1d12-4ae3-8c55-8a22e7767ee5","color":"grey","component":"backgroundColor"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"da483cad-a048-4065-8f96-0abf18087927","video":[{"_uid":"5fe0deac-10e1-47ca-9081-a36684edf409","loop":"0","muted":"0","video":[{"id":7272813,"alt":"","name":"","focus":null,"title":"","filename":"https://assets.bjornborg.com/x/b55ae22f31/2_sittande_rygg_1920x1080mp4_compressed.mp4","copyright":"","fieldtype":"asset"}],"poster":[],"autoplay":"1","controls":"1","component":"videoElement"}],"heading":[],"anchorTag":[],"component":"videoPlayerModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"c3fd96bb-ca7f-469e-9fcf-7be879f321b2","size":"cover","image":{"id":7272767,"alt":"","name":"","focus":null,"title":"","filename":"https://imgs.bjornborg.com/images/619x756/e5919bde2b/back-stretch.PNG","copyright":"","fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[]}],"component":"twoColumnsLayout","switchDesktopOrder":false},{"_uid":"f25ac3d1-0fac-43d4-bfc3-ea9ec19900a3","columns":[{"tag":[],"_uid":"82b98dc1-337d-4eca-97ca-067f3ed233c0","links":[],"caption":[],"heading":[{"_uid":"f62bda3b-2bb6-4bd3-b7c9-6f322ddd2a04","text":"Yoga position 2 - Cat/Cow","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[{"_uid":"8af38ef5-c180-4453-94b2-0d7dcfe45b5a","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"The cat/cow position is a good exercise for the spine and can help relieve back pain.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Get on all fours with your hands on the mat, placed directly under your shoulders and your knees under your hips","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Inhale and round your back while lowering your chin to your chest – feel it stretch from the neck to the tailbone","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Exhale and lower your back. Lift your head and tilt it back","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Repeat 5 times","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"4602b5d4-c01f-48d9-89da-e771332a2dff","color":"grey","component":"backgroundColor"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"b9d32da6-5765-42ce-b441-076f75c5c84f","video":[{"_uid":"3e36f6c3-bb66-48ce-91f9-1f9bff0e8b89","loop":"0","muted":"0","video":[{"id":7272845,"alt":"","name":"","focus":null,"title":"","filename":"https://assets.bjornborg.com/x/80f876538b/3_catcow_1920x1080_compressed.mp4","copyright":"","fieldtype":"asset"}],"poster":[],"autoplay":"1","controls":"1","component":"videoElement"}],"heading":[],"anchorTag":[],"component":"videoPlayerModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"b15ce4e8-bd57-4c4e-bbd1-b54e9781a6df","size":"cover","image":{"id":7272857,"alt":"","name":"","focus":null,"title":"","filename":"https://imgs.bjornborg.com/images/611x741/5a19511d64/cat-cow.PNG","copyright":"","fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[]}],"component":"twoColumnsLayout","switchDesktopOrder":false},{"_uid":"8bf03ed8-4fd4-4115-97cb-a4f79003d10e","columns":[{"tag":[],"_uid":"bf1d1c1f-96a0-493c-881c-387c850b724b","links":[],"caption":[],"heading":[{"_uid":"197a2f86-cc1e-4f93-be5f-6dcf170ee03d","text":"Yoga position 3 - Plank Pose","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[{"_uid":"c144641a-5379-429e-976d-d5e645ab97f2","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"A high plank is a position that strengthens your core as well as your arms and legs.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Stand in a high plank position with arms extended with palms facing the floor","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Press the toes down towards the floor","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Engage your core and keep your neck and spine neutral by looking down at the mat","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Hold the position for 5 calm breaths","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"3219d237-fee1-4d70-aeba-1769b5ee7bca","color":"grey","component":"backgroundColor"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"17d56673-5200-47e1-89bc-0d9a0aa014ff","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"8f84abed-afa3-4a1b-ac71-754a9d3745fc","size":"cover","image":{"id":7334958,"alt":"High plank Yogapose","name":"","focus":null,"title":"","filename":"https://imgs.bjornborg.com/images/1793x993/2c7528f245/4-hogplanka.jpg","copyright":"","fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","switchDesktopOrder":false},{"_uid":"66876bc4-bd5d-46b4-8cb0-a4e8751eb91d","columns":[{"tag":[],"_uid":"02a12272-f874-4a68-9af8-abaeb46a6c0a","links":[],"caption":[],"heading":[{"_uid":"0e123f87-a2f1-458b-8dd6-c12dd33f7819","text":"Yoga position 4 - Downward-facing dog ","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[{"_uid":"849d991f-b3a3-4bb7-92a0-92b059d22ced","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Downward-facing dog is perhaps the most famous yoga position, or at least one that many people associate with yoga. It is a versatile position that both improves flexibility and strengthens the arms and legs, among other things.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Get on all fours with your hands just in front of your shoulders, palms down","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Exhale and lift your knees off the ground, lift your butt and hips towards the ceiling","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Try to stretch your heels down towards the floor","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Tip: If you notice that your lower back is rounding, you can try bending your knees a little to lengthen your back.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Take a few deep breaths here – also try stomping your feet a bit and moving your head back and forth to stretch your body into the position","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"612f72dd-b0b3-4eae-8073-8e6ed8b3db98","color":"grey","component":"backgroundColor"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"47e8bb95-cd3e-40d2-94e6-abb89edc088c","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"46e2e243-a147-4438-bdd7-db1ea2068d76","size":"cover","image":{"id":7335059,"alt":"Downward-facing dog Yogapose","name":"","focus":null,"title":"","filename":"https://imgs.bjornborg.com/images/1738x903/653e0bc4aa/5-downwardf.jpg","copyright":"","fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","switchDesktopOrder":false},{"_uid":"5b6e267f-6fc5-45d8-bf08-f5e747a1e72f","columns":[{"tag":[],"_uid":"0859bad0-b39f-4925-baf9-f34f9cee1f49","links":[],"caption":[],"heading":[{"_uid":"7aa200bd-b4c5-4010-b1e2-706d5c19c9e9","text":"Yoga position 5 - Child's pose","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[{"_uid":"e2b3fd9b-3d6d-4163-9b0d-bf619c2bf273","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"The child's pose is for feeling calm, resting, and gaining strength. It is an exercise with full focus on relaxation and breathing.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Transition from dog to child's pose by bending your knees and lowering your butt to your heels","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Lower your chest, shoulders, and head towards the floor","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Choose whether you want your arms at your sides with palms down or whether you want to fold your arms under your forehead to support your head - do what feels best for you","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Breathe in and out slowly and stay here for a little while","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"294f2593-5275-498d-ab1a-474d95331544","color":"grey","component":"backgroundColor"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"f0969308-68a5-4a9e-a3f3-74cfe49b6f0d","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"3127a392-57ea-4c1b-8c9b-9697902d1760","size":"cover","image":{"id":7335123,"alt":"Childs Pose Yoga","name":"","focus":null,"title":"","filename":"https://imgs.bjornborg.com/images/1712x922/e411ae3224/6-barnety.jpg","copyright":"","fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","switchDesktopOrder":false},{"_uid":"d6c2bc1c-6780-4dfd-ad80-84acf3c2dd80","columns":[{"tag":[],"_uid":"3b3c171d-6b9c-465f-9a3b-e8f1e1ea26e3","links":[],"caption":[],"heading":[{"_uid":"52c765e9-b321-4f7c-bad6-df6d51489c2e","text":"Yoga position 6 - Warrior II","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[{"_uid":"0835dcf3-6a0f-4989-a312-61ddc9e45c75","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Warrior II is a position that strengthens the arms, hips, legs, and stomach, while opening up the chest and shoulders.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Stand with your feet parallel to each other, wide apart along the long side of the mat","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Extend your arms straight from your shoulders","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Turn your right foot and knee to face the front of the mat","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Angle your left toes slightly in towards the upper left corner of the mat.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Bend your right knee and stack it over your right ankle","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Distribute the weight evenly between the legs and press down with the help of the back foot","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Breathe here for 5 breaths","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"aa7af8d9-648c-4fa9-847f-1934bd3442b5","color":"grey","component":"backgroundColor"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"704ceac0-a3bc-41aa-bf64-0396e5308f65","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"770054f3-b133-42a7-8706-24c7f23e16c0","size":"cover","image":{"id":7335176,"alt":"Warrior II Yogapose","name":"","focus":null,"title":"","filename":"https://imgs.bjornborg.com/images/1920x1080/f3884f5211/7-warriorll.jpg","copyright":"","fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","switchDesktopOrder":false},{"_uid":"812a837d-9012-481d-92cf-9716cc253251","columns":[{"tag":[],"_uid":"cfb72edc-5b04-42ed-8dcf-9f37c918ce4e","links":[],"caption":[],"heading":[{"_uid":"f4b18d8d-f05d-4953-b9bc-e8cc902a9bce","text":"Yoga position 7 - Triangle Pose","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[{"_uid":"5ba1704b-3c7f-442f-adcf-ecab05868c87","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"From Warrior II to Triangle pose is a smooth transition. 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