Autobahn Yoga

Batteries empty?

What is Autobahn Yoga?

Autobahn Yoga is a 7 to 20 minute workout program. It is a sort of "quick oil change" for the body and a refuel for the mind.

It teaches us how to ...

  1. loosen tensions
  2. refuel good energy and air
  3. massage and train organs, joints and muscles
  4. charge our battery to 90 - 100 percent.

It is for people (also beginners!) who have little time to practice in the yoga studio or want to include the 7-20 minutes program into their everyday routine.

See instructions

Stop sleeping!

Why Autobahn Yoga?

85% of all accidents or illnesses happen because the driver is careless or the person is overworked and has no more energy.

A car that is not refueled simply stops. A person who is not properly replenished will not stand - but instead will get sick.

Cars need gasoline and atheletes need breaks - that's a fact and every child knows that. Children simply stop when they are tired or become petulant.

Adults and large children need breaks - every day - and the right energy.

Benefits of Yoga?

Benefits of Autobahn Yoga?

Refueling energy. Often people just eat and drink. But there are more ways to fill up with good energy.

Proper and good food and drinks are important. Sleep is important. A good environment and good air is important.

Properly applied, yoga can provide tremendous benefits for health, posture, charisma, and joy of life.

Especially: The right movement at the right time. We create a system with Autobahn Yoga that works. I always say, "The system works for us and works properly when we work properly with this system."

Autobahn Yoga at the resting place


Recommended by ...

ADAC Motorwelt

 ADAC Motorwelt - Issue October 2016
Regional Edition North Rhine-Westfalia

Oil change for mind and body

On a resting place on highway 4 a yoga teacher shows fast exercises
which are supposed to bring new energies to tense drivers


European Yoga Institute on Tour


Happiness Yoga Spa

 Happiness Spa

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The path to a stress free body, a mind free of worries, and a heart free of sadness.

Welcome to the most exciting, hardworking, effective, the pure and authentic form of yoga. You stretch, you sweat, you laugh, you do more for body and mind. Yoga asanas that have been practiced for centuries, integrated with wisdom from ancient scriptures, are brought to you in a format that would help you to improve the quality of daily living.

Sign up today for the Happiness program - learn simple tools to relax and meditate.

The Spa at Steigenberger Frankfurter Hof
Am Kaiserplatz | 60311 Frankfurt / Main | Phone: +49 69 215908

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Teacher Training Program


Happiness Teacher Training

 Happiness Training

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European Yoga Institute‘s Happiness Yoga Teacher Training

Happiness in your mind - (Answer this simple question):

  • Are you having a good day or bad day?
  • Why you are having a good or bad day?
  • Are you trying to get rid of unwanted thoughts?

Please sign up to learn simple tools to relax and meditate, Simple technique to free your mind.


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About us

Feroze KhanFeroze Khan teaches yoga for over 30 years, trains well-known personalities such as Wolfgang Joop, members of the European Commission such as Lord Peter Mandelson and gives "Lunch Yoga" lessons in the European Parliament.

Feroze Khan says, "You can not ignore the healing powers of yoga." Yoga keeps young, mobile and cheerful. His first student - still in India - was his own father. Feroze has healed his knee suffering with yoga. Whith many other students he has achieved tremendous healing for different diseases through yoga.

Yoga has been tested a thousand times. Great music stars, celebrities and politicians swear by it. They know how to use yoga for themselves in everyday life. At the same time they make a contribution as an example. Yoga has finally helped thousands of people to heal their illness. Regardless of whether you suffer of neck or back pain, overweight, knee or wrist complaints - even allergies or organ disorders.

A small warning: With acute ailments yoga does not replace the doctor's consultation .

However, a doctor's odyssey is not required for your first time on the mat. Everyone can start with yoga. Instantly here and now. So start right now - with your first 7-minute practice. Only side effects and risks: joy of life, happiness and looseness - you want to do it again and again!

Autobahn Yoga can contribute to significantly more relaxation, ease and joy of life. Especially if you are able to resist the initially curious eyes of people around you ... and they then finally join your exercise.

1. Deep Breathing - Pranayama

Deep Breathing - Pranayama

1. Deep Breathing -

Position: Stand straight and as upright as possible, both feet firmly in the ground, fold hands under the chin, elbow sideways as high as possible, inhale deeply! Without lowering the elbow - head in the neck, elbows close to face, mouth wide open and deep exhale. Repeat seven times.

Be careful: Elbows always stay on height of the chin, never sink underneath. Exhale as much air as possible. Do not stretch too far back, hips remain firm.

Function & Benefit: Body, blood plasma is supplied with oxygen, relaxed, purified from too much carbon monoxide. Hope, confidence. Opening the shoulders.

  • Increases lung volume
  • Promotes relaxation and concentration
  • Reduces hypertension
  • Detoxifies the body and supplies it with fresh oxygen

Warrior - Virabhadrasana

2. Warrior -

Position: A large step forward, back upright, left foot pointing forward, right foot 45 degrees. Left arm forward, right arm backwards, palms pointing downwards. Looking forward. Bend the left knee, if possible, over the heel. Only go as far as you feel comfortable. Stay in this position for 7 breaths. Change site!

Be careful: Arms pull shoulders apart, keep tension! Do not bend the knee over the toe. Just bend as far as a pleasant stretch and opening in the hip can be felt.

Function & Benefit: When the entire front is stretched, the chakras are opened. Release of injuries, feelings. The warrior opens the central nervous system, and when you sit down for a long time there is an imbalance. The warrior opens and sorts the nerves and ensures well-being.

  • Helps with mental or emotional problems
  • Opens hips, chest and lungs
  • Calms and promotes concentration
  • Can eliminate back pain
  • Helps with menstrual problems
  • Gives back power and inner strength back to the entire body
  • Promotes mobility

Eagle - Garud Asana

3. Eagle-
Garud Asana

Position: Rechter Arm unter linkem, Ellenbogen auf Brusthöhe, Gewicht auf linkes Bein verlagern, rechtes Bein über das linke, Knie nun leicht beugen. Falls möglich, rechten Fuß hinter die linke Wade einhaken. Tief atmen, halten. Lächeln. 7 Atemzüge halten. Seite wechseln!

Right arm under left arm, lift elbow to chest height, shift weight to left leg, right leg over left leg, knee slightly bend. If possible, hook right foot behind left calf. Breathe deeply and hold breath. Smile. Stay in with position for 7 breaths. Change site!

Be careful: Back stays straight, neck relaxed, chin back, let breathing flow calmly.

Function & Benefit: Congestions are produced in joints, which are resolved in a fitful manner during release, like the opening of a sluice. The blood can flow easy again. Easement, releasing blockages.

  • Stimulates central nervous system
  • Cleansing effect for all 12 main joints, increasing bone density
  • Promotes balance
  • Prevents varicose veins, reduces varicose veins
  • Strengthens the immune and lymphatic system

Upright Bend - Dandayamana Dhanurasana

4. Upright Bend -
Dandayamana Dhanurasana

Postion: Weight on left leg, right foot in direction bottom, right hand grips ankle from the inside, left arm points upright. Palm facing forward. Now move the weight to the front and concentrate on the bow. Keep the tension! Continue to breathe. Hold position for 7 breaths, then change side!

Be careful: Keep tension, but do not cramp, continue to breathe. Diaphragm remains gently tense - this helps keep the balance.

Function & Benefit: Opens neck, shoulders and back. Release of ballast, mood-raising.

  • Exercises cardiovascular system
  • Opens the diaphragm
  • Increases the elasticity of the spine
  • Promotes strength and balance
  • Regulates the function of prostate or ovaries
  • Opens the shoulder parts, good against shoulder and neck bracing

Stand - Spin Twist

5. Stand -
Spin Twist

Position: Lunge, slightly smaller than in warrior position, left palm on left knee, right arm grasps behind the back on left thigh, looking forward. Back upright, twisting and stretching the back. Hold position for 7 breaths, then change sides!

Be careful: Don't bend knee over foot-tip, continue to breathe. When breathing, carefully screw in a little further!

Function & Benefit: Stretching the entire spine, from the neck to the bottom, cleansing effect.

  • Relaxation of neck and shoulders
  • Promotes flexibility of the hips
  • Promotes the back muscles
  • Reduces back pain
  • Can prevent rheumatism

Tree - Tadasana

6. Tree -

Position: Raise the right heel up to the left hip, hold with the left hand if necessary, hold the right hand against the chest, hold balance, stand still and breathe calm.

Darauf achten: Back is as straight as possible, head up and pull chin towards the spine. Focus on a fixed point - that helps keep the balance.

Funktion & Nutzen:

  • Supports good body posture, corrects postural damage
  • Promotes hip and knee mobility
  • Reduces stomach tension
  • Reduces back pain
  • Exercises the buttocks
  • Helps with blood circulation disorders and rheumatism

Fast Breathing - Kapal Bhati

7. Fast Breathing -
Kapal Bhati

Position: Both hands grip an imaginary steering wheel. Mouth in O-form, inhale quickly and exhale intermittently.

Be careful: If you feel dizziness, take a short break. It is possible that the body has to get used to an over-supply of oxygen first.

Function & Benefit: Intermittently exhalation detoxifies the body.

  • Provides a clear mind
  • Strengthens the abdominal wall, stimulates organs in the abdomen
  • Provides physical energy and mental clarity
  • Enrichs the body with oxygen
  • Strengthens circulation, trains respiratory organs
  • Acts reguating towards hypertension

Contact & Legal

European Yoga Institute
Owner: Feroze Khan
The Spa at Steigenberger Frankfurter Hof
Am Kaiserplatz
60311 Frankfurt / Main
Phone: +49 69 215908
Mobile: +32 495 / 999.541

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