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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. 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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. 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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. 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