Yoga BLOG

All about the side angle pose - Parsvakonasana

by Nick on Oct 14 2016
All about the side angle pose - Parsvakonasana The yoga exercise Parsvakonasana is one of the most popular, and when practiced regularly, it leads to better balance and stability. In Sanskrit, Parsva means flank or side, and kona means corner or angle - which is why the exercise is also called angled pose in German. The exercise can be used as a follow-up to Utthita Trikonasana, the extended triangle . Beginners in particular will find that you need a certain amount of flexibility to be able to hold Parsvakonasana for longer periods without your back becoming hunched. In our brief overview, we'll tell you everything about the beneficial effects of Parsvakonasana. In our step-by-step instructions, we'll also show you how you can easily practice Parsvakonasana at home on your yoga mat . How does Parsvakonasana actually work? This exercise will open and strengthen you, affecting not only your entire shoulder area but also the muscles of your stomach, chest, and hips. Your sense of balance will improve, and all twisting poses have a positive effect on your metabolism—in other words, your digestion will also be boosted! However, those with high or low blood pressure should only perform this exercise under the guidance of an experienced yoga instructor , and pregnant women should avoid it altogether. Instructions for Parsvakonasana Stand sideways on your yoga mat with a wide straddle. Align your feet parallel, approximately one leg's length apart. Now turn your left foot inward at a 30° angle, while simultaneously turning your right foot outward at a 90° angle toward the beginning of your yoga mat. Make sure your heels are now in line. Thrust your left hip joint forward – at the same time, your upper body should also be aligned forward. Now contract the anal sphincter muscles – this activation will ensure that your tailbone gently rolls inward. At the same time, your hips will begin to rotate slightly inward to the left. Now it's your turn to focus your feet: By lowering the outer edge of your right foot, you create the necessary stability. At the same time, your right knee becomes active, and your right foot provides the necessary counterweight. Now bring your arms to shoulder height without hunching your shoulders – then stretch your arms forward and backward simultaneously. Almost there : Bend your right knee over your right heel to form a right angle. Then, extend your right arm forward, creating plenty of length in your upper body without hunching over. Finally, place your right elbow on your right knee and extend your left arm along your left side, past your ear, and over your head. You are now in the final position and remain here for five to ten breaths. Those with more experience in yoga can also vary between Utthita Parsvakonasana (Side Angle Pose) and Revolved Side Angle Pose (Parivritta Parsvakonasana), which is a bit more challenging. To do this, press down your back heel and place your left hand on the inside of your right foot, directly under your left shoulder. Then stretch your right arm up toward the ceiling and pull it over your head. Image © fizkes / 123rf.com

Prasarita Padottanasana - Wide-legged Forward Bend

by Nick on Oct 12 2016
Prasarita Padottanasana - Wide-legged Forward Bend Prasarita Padottanasana, or Wide-Leg Forward Bend, is one of the fundamental poses in yoga. It is considered one of the six basic asanas and is taught to beginners in one of their first classes . The original name, Prasarita Padottanasana, combines terms like "leg," "spread," and "intense stretch," which aptly characterizes this special forward bend. Below, you'll learn how to perform this asana correctly and what benefits are associated with it in traditional yoga. Mastering Prasarita Padottanasana properly As with many yoga exercises, achieving the wide-legged forward bend is achieved through a set sequence of movements. As a basic position, assume the so-called mountain pose and place your legs 120 to 140 cm apart, depending on your height. The distance between your forward-facing feet should be twice shoulder-width apart. On your next exhalation, place your hands on the floor in front of you. On your next inhalation, straighten your back and lift your chin away from your chest. Finally, on your next exhalation, lower your head to the floor and remain calmly in this position. It's important that your hands and feet are securely positioned during this final step, placing the crown of your head on the floor. The ball of your thumb, index finger, and the soles of your feet are grounded as best as possible, and the middle fingers of both hands point forward. Maintaining the position in Prasarita Padottanasana creates a strong stretch in the spine, which is particularly difficult for beginners. As with all asanas, maintain calm and even breathing throughout the entire movement in Prasarita Padottanasana. Meaning and effect of yoga practice As a basic exercise, Prasarita Padottanasana is attributed a number of positive properties. It allows for the training and strengthening of muscles and joints throughout the lower body, from the feet and legs to the lower back muscles. Together with the other basic asanas, it is said to promote physical mobility and general energy flow. Prasarita Padottanasana, in particular, is associated with additional effects and benefits, the most important of which include: Stretching the pelvic area Improved blood circulation in the torso and internal organs greater mobility in the lumbar spine Strengthening or improving digestive power Compensation of pelvic problems after sitting for too long More than other basic yoga poses, the wide-legged forward bend is valued by Western yoga practitioners seeking to actively relieve pressure on their backs and joints. Since back pain is one of the most common ailments, starting with yoga and practicing poses like Prasarita Padottanasana is a popular solution. Get to know special features and tools For beginners to yoga, it's recommended to hold the forward bend position for one minute. Advanced practitioners should gradually extend the time frame to a maximum of five minutes. It's important to maintain focus on your body at all times. If you lose focus prematurely, deliberately release the position you've assumed! Beginners with back problems, in particular, may struggle to reach the full pose. Here, the body needs to be gradually prepared for Prasarita Padottanasana, for which cork or foam blocks are useful. In extreme cases, these are used to raise the surface area and make it easier to reach the floor with the hands. A more common problem is the crown of the skull resting on the floor, and this aid can also be used for this purpose. Newcomers to yoga often find it difficult to develop awareness of their back or spine. If you're struggling with this in Prasarita Padottanasana and the pose seems too difficult, you can initially use a chair as a prop for the stretch. Once you've mastered Prasarita Padottanasana, you can also use it as a substitute for other yoga poses. Many practitioners use it instead of Sirsasana when they don't want to do a headstand. Image © fizkes / 123rf.com

Sucirandhrasana - the eye of the needle yoga exercise

by Nick on Oct 07 2016
Sucirandhrasana - the eye of the needle Sucirandhrasana is one of the basic asanas in yoga. It's a classic hip opener that simultaneously stretches the hip muscles and lower back. The word "sucirandhra" is composed of the two Sanskrit words "suci" and "randhra," meaning "needle" and "loop." This is why we also call this asana "eye of the needle." The importance of the hip in yoga The hip joint is of central importance in yoga , both physically and mentally. Like the shoulder joint, the hip joint is a ball-and-socket joint capable of three-dimensional movement. The femoral head is embedded in the acetabulum of the pelvis. To prevent the hip joint from dislocating, it is supported by strong ligaments. Furthermore, the femoral head and acetabulum are covered by a thick layer of cartilage. Synovial fluid ensures good mobility of the hip joint. Two large muscle groups are responsible for the mobility of the entire pelvis: the greater trochanter and the lesser trochanter. The hip joint is therefore very stable and plays a key role in overall body stability, as it is located in the middle of the body. The upper body rests on the hip, and the mobility of the entire body depends on our hips. There is also a direct connection between the back and the hip joint; it is not uncommon for the hip muscles to be tense when there is lower back pain. There are many good reasons why the hips are so important in yoga. But why should you open them up with Sucirandhrasana? Why you should open your hips with Sucirandhrasana Due to our modern lifestyle, we sit a lot. Sitting for too long can cause the core muscles to tense and shorten. Shortened muscles in the lower back and hips can lead to back pain. That's why hip stretching is one of the basic exercises in conventional physiotherapy. In yoga, the hip also has a spiritual significance. It is seen as the seat of emotions; after all, our sexual organs are located there. The digestive organs also rest in our pelvis. Accordingly, this area is important for our vitality and our emotions. The hip opener in yoga is intended to connect us with our emotional life; it is not only meant to physically open the hip joint, but also to help us open ourselves spiritually. Whether you practice yoga to stay healthy and physically active or to grow mentally and spiritually, the hip opener Sucirandhrasana is simply good for you. With regular practice, the flexibility of your entire body improves. This asana can also boost your self-confidence. You move more gracefully and walk upright. If you have tension-related back pain, for example, if you have been sitting for too long, you can try Sucirandhrasana. Stretching the hips often brings relief. Instructions for Sucirandhrasana Sucirandhrasana is particularly effective when practiced regularly, as it stretches the deep hip muscles. For this exercise, lie on your back in a relaxed position. Place both feet on the floor and bring your right lower leg over your left thigh. Now pull your left leg up, interlacing your hands behind your thigh. Stay relaxed throughout the entire exercise and try to hold the stretch for about half a minute. Then repeat the exercise on the other side. Caution: When you should not practice Sucirandhrasana People with severe back pain or spinal damage, such as a herniated disc or spondylitis, should be cautious with pelvic exercises. Even with unexplained back pain, you should first consult your doctor to determine whether Sucirandhrasana is safe to perform. If you are healthy and still experience back or hip pain during the exercise, ask your yoga teacher for advice. There are likely modified versions of this exercise you can try. Image © summer78 / 123rf.com

Balasana, the child's pose

by Nick on Sep 30 2016
Balasana, the child's pose Balasana, Child's Pose, is one of the first poses beginners learn in a yoga class. The Sanskrit word Balasana means "child." Indeed, the posture in this pose is reminiscent of the fetal position in the womb. Small children often intuitively lie down on the floor in this position. Balasana is a typical relaxation exercise in yoga. You can do it after a strenuous day to unwind. It is practiced within a series of exercises to calm the breath and recharge. Balasana is easy to learn and very suitable even for yoga beginners . The exercise helps you relax, reduce stress, and regain focus. For the moment of the practice, you can forget everything around you and feel almost as safe as in the womb. At the same time, the spine is stretched. The effects of the child’s position On a physical level, Balasana stretches the entire spine. Starting from the cervical spine, through the thoracic spine and lumbar spine, and extending to the sacral vertebrae, the entire back is stretched. This exercise can help you relieve back tension. If you have back pain caused by tense back muscles, you should try Balasana. It can often relieve back pain. In the child's pose, your circulation is stimulated. Gentle pressure is applied to your abdominal organs, which feels a bit like an abdominal massage. Balasana can help if you have gastrointestinal problems or suffer from irritable bowel syndrome. Many women also practice child's pose when they suffer from menstrual cramps. On an energetic level, Balasana activates the solar plexus and harmonizes your energy. The chakras addressed are Ajna , Manipura , Sahasrara , and Swadhisthana . On a spiritual level, the position strengthens your basic trust and gives you security and peace as well as the ability to let go and be humble. Instructions for the yoga exercise Balasana To make this position comfortable for you, you'll need a soft surface like a yoga mat or carpet. Kneel on the floor and sit on your heels. Your big toes should touch and your knees should be about hip-width apart. Now bend your upper body forward. Your stomach rests on your thighs and your forehead touches the floor. Your spine is now stretched, your tailbone presses on your pelvis and buttocks, and your buttocks press on your heels. Now place your hands next to your body, palms facing up. Let them rest loosely on the floor. During the exercise, your shoulders will sink down and relax, stretching your shoulder blades. It's essential to rest your head so your cervical spine can relax. You can place a flat pillow or yoga block under your forehead to help. You can now remain lying like this or, as a variation, stretch your arms forward and place them on the floor with your palms facing down. Breathe in and out calmly and evenly throughout the entire exercise. To relax, close your eyes. Hold this position for at least 30 seconds, or longer if you like, but no longer than a few minutes. Tip: A yoga cushion or a folded blanket on the calves can help beginners maintain the position better. Caution: When you should not practice Balasana People suffering from a knee injury should not practice this exercise. Balasana is also not recommended if you have increased eye pressure. Please also avoid this asana during pregnancy, as the abdomen is subjected to excessive pressure during the exercise. Image © fizkes / 123rf.com

Garudasana (Eagle) - An asana for more balance and strength

by Nick on Sep 05 2016
Garudasana (Eagle) - An asana for more balance and strength Garudasana is a yoga pose named after Vishnu's mount – the eagle Garuda. Even in ancient times, the eagle was considered the king of birds and a symbol of dominion and power. The eagle is admired primarily for its qualities such as strength, lightness, endurance, and speed. The mythical eagle Garuda is considered a hybrid creature; it has a human-like golden body, a white beak, a white face, and red wings. Garudasana is performed standing and is considered a relatively simple balance exercise . In this asana, the arms and legs entwine, giving the yoga pose a look reminiscent of an eagle. When you perform Gerudasana, you cross your legs so that it looks as if you are standing on one leg, just like an eagle. Your clasped hands, in turn, resemble a beak. With this asana, you can not only look like an eagle, but also feel like one: magnificent, powerful, and free. And not only that, because Garuda is Vishnu's mount, you also open yourself to his blessings and energy. The asana therefore has an ambivalent effect: you cannot feel powerful and humble at the same time. You can feel strong but also ask for Vishnu's blessing. The technique of Garudasana To perform Garudasana, first stand upright and stretch out your right leg. Now lift your left leg and wrap it around your right leg from behind. Make sure that your left thigh crosses the right. Take inspiration from nature and wrap your left leg around your right, like a vine wraps around a tree trunk. Do the same with your arms, making sure your palms are touching. Your hands should be at face height, and your fingers should be pointed so that they resemble an eagle's beak. Now, in a slow, forward motion, bend as if you were touching the floor with your left toe. Bend both legs and ask someone for help if you find the movement difficult at first. But the effort is worth it, because only by bending forward does the asana develop its full effect. You may be wondering which arm should wrap first and which arm should be bent initially. Let your body decide this and follow the principle of balance – what you practice on one side of the body must be practiced with the same intensity and frequency on the other side. Try to hold the asana for five long breaths. Then slowly return to an upright position and then switch sides. The effects of the asana When you perform Garudasana, your entire body weight is on a single leg. This allows the asana to strengthen the bones and nerves in your hands and legs. Furthermore, the pose stretches the muscles in your hands and legs, so this asana can also promote growth. At the same time, this pose is said to strengthen the kidneys and nerves and help relieve rheumatism in the hands and legs, as well as hip problems. Garudasana is also said to have other benefits. For example, the asana can lead to stronger spinal bones and support the healing of a hernia or swollen testicles. Your calves can also benefit from this asana; if practiced regularly, strong muscles will develop there over time. Garudasana can also help with varicose veins, as the clenching and tensing of the arms and legs stimulates blood circulation. Image © gladkov / 123rf.com

Halasana - Execution and benefits of the plough pose

by Nick on Aug 19 2016
Halasana - Execution and benefits of the plough pose The yoga pose Halasana is the third Hasana of the 12 basic poses of the Vida order in Hatha Yoga . Literally translated, Halasana means plough pose (from "hala" for plow). The plough position offers practical benefits by opening and stretching the cervical spine and back. This is particularly useful if you sit a lot at work and the spine is subjected to stress in everyday life. is compressed by work, stress or incorrect strain. So if you too sit a lot at work and stare at a computer or smartphone screen for too long, the plow can help you find peace and a relaxed spine. Performing Halasana without variation The plough pose works particularly with the muscles in your neck, throat, and back area; if performed correctly, you will feel a stretch and opening. First, you begin Halasana from shoulder stand (Sarvangasana). From shoulder stand, begin lowering your feet as you exhale. The goal is to touch the floor with your feet, while your neck is supported and your arms are relaxed and extended away from your body. If you're not yet able to bring your feet to the ground, gently support your lower back with your hands. This will initially maintain the basic tension of the plow and allow your spine to develop the necessary flexibility for the plow. It's important to be careful not to force yourself into the plow, as you're working with your cervical and neck vertebrae. The pull of your legs works with gravity to gently and gradually stretch you into the plow. Once your feet can comfortably touch the floor, try to hold the position. Your goal should be to stay in the plow position for about a minute. However, starting with just 10 to 20 seconds is enough to make your spine more flexible. To get out of the plow position, roll slowly back to the ground, vertebra by vertebra. It's important to use a gentle and controlled movement, maintaining full control of the movement at all times. The weight of your legs provides constant counter-pull to balance your body. In variations of the plow pose, you can try grabbing your toes with your hands to stretch the soles of your feet and calves more. This also requires a good sense of balance so you don't roll out of the plow. If you're an advanced yogi, you can also try arranging your legs in the air in the lotus position and reaching around your thighs. However, this requires a high degree of body control and flexibility. The plough and its effect on the body When performed correctly, you'll feel the stretching effect of Halasana throughout your body. Specifically, in addition to the spine, the back extensors, neck muscles, and trapezius muscles are stretched. If you manage to stretch your legs to the maximum in Halasana, you'll also achieve a stretch in your calf extensors, hamstrings, and gluteal muscles. Stretching the spine not only relieves pressure on the intervertebral discs and counteracts compression between the vertebrae, but also stimulates the sympathetic nervous system along the spine. Halasana can therefore prevent back pain and help maintain a flexible and mobile spine even in old age, better able to cope with the demands of everyday life. But the plow pose not only improves your physical flexibility; Halssana is also a valuable exercise for your mind. Biomechanically, it works by improving circulation, as – like in shoulder or headstand poses – stagnant blood can drain from the legs, ensuring better circulation to the head. This can also help reduce headaches. Plow Pose is also a great way to find inner peace and core strength. It demands a high degree of body control, strength, and perseverance. Just as the real plow cultivates the field anew each year to lay the foundation for change, Halasana is the foundation for new core strength and a school of patience and discipline. Image © fizkes / 123rf.com

The comfortable seat (Muktasana)

by Nick on Aug 16 2016
The comfortable seat (Muktasana) If you regularly attend yoga classes, you know that many hours require a balanced mix of asanas, breathing exercises, relaxation, and meditation . Even when practicing at home, it's a good idea to incorporate relaxing phases or even do a longer meditation. The lotus position is probably familiar to you as one of the classic meditation positions. But beginners or less experienced yogis in particular have trouble relaxing in this position or even adopting this sitting posture, which requires a certain amount of flexibility in the hips and legs. A way of sitting that is much more comfortable and therefore offers you a viable alternative to the lotus position for your relaxation and meditation practice is Muktasana. You find this position primarily in Hatha Yoga and Kundalini Yoga . The gentle seat of yoga From the names of many yoga positions, we are familiar with the figurative language of Sanskrit, which often allows us to draw conclusions about the appearance or effect of a posture. The name Muktasana is traditionally composed of two parts. The second part – "asana" – is familiar from numerous other positions such as Tadasana, the Mountain Pose , or Uttanasana, the standing forward bend . Asana simply means a (often static) body posture and is used frequently, especially in Hatha Yoga. "Mukta," on the other hand, is the Sanskrit word for "free," "liberated," or "released." Muktasana is therefore nothing more than a particularly comfortable sitting posture that – unlike the lotus pose, which yoga beginners find restrictive – allows the feet or heels to remain in a free position. Muktasana: sitting with free feet While in lotus pose the feet rest on the thighs, in Muktasana they are placed in front of the body with the legs bent at the hips and knees. Thus, they rest "freely" on the floor. One foot is brought as close as possible to the pubic bone, the other placed just in front of it. The feet are not crossed, but rather placed in front of each other. The knees should reach the floor as smoothly as possible and ideally be closer to the floor than your pelvis. Muktasana is also called comfortable or upright sitting. Therefore, you should ensure that your spine is straight. It's important that your shoulders and arms are relaxed. Your hands rest relaxed on your thighs. Your neck and head are an extension of your spine. By maintaining contact with the floor in Muktasana and reaching upwards with the crown of your head, you connect being rooted to the earth with aligning yourself with the highest. For body, mind and soul Muktasana is a relaxed sitting posture in which you can breathe, pause, perceive, and meditate. This sitting position, in which you can remain for a few minutes, has a multitude of beneficial effects. As a meditative posture, it has an immediate relaxing effect and, thanks to its upright posture, simultaneously strengthening. But the "posture of the liberated" can also be helpful in everyday life – namely when you feel constrained or "unfree" in a certain situation and, during and after your practice, reflect on what it would be like to be "liberated" or how you could "free" yourself. Muktasana strengthens the spine, back muscles, your groin area, and your knees. You become more flexible in your hips, which gently prepares you for other yoga poses. The comfortable sitting position stimulates your root chakra and can ignite your sexual energies. You can also choose Muktasana if you have varicose veins or if your feet often fall asleep. In the emotional and spiritual realm, the relaxed posture is often effective against stress, can relieve anxiety, make you more relaxed, and thus also have a calming effect on your blood pressure. Little helpers If you feel that you are not sitting comfortably in Muktasana, there are aids: To sit upright on the floor you can sit on a cushion ; if your back muscles are weak you can use a wall to stabilize you. Image © skumer / 123rf.com

Bhadrasana (The Butterfly) - Yoga Sitting Pose

by Nick on Aug 11 2016
Bhadrasana (The Butterfly) Every human being's deepest longing is to live in harmony: with themselves and in harmonious circumstances. But life is like the tides: always in flux. If you are aware of this fundamental principle of life, it becomes easier to cope with the recurring ups and downs. A harmonious connection between body, mind, and soul is the key to well-being, because these three areas of human life are inextricably intertwined. Yoga exercises address all levels of your being equally. Meditative relaxation, conscious breathing, and specific body postures restore the flow of energy within your system and make the body supple. Body, mind, and soul merge into one. From this state arises new vitality, which helps you successfully master the challenges of your professional life and balance family stresses. The yoga postures (asanas) stretch and strengthen muscles and ligaments. They keep the spine and joints flexible and have a healing effect on the internal organs, glands, and nervous system. The heart and circulation are stimulated, tension is released, and you feel new energy flowing through you. Bhadrasana – the butterfly pose – is one of the 84 main asanas. The Sanskrit name Bhadrasana is composed of "auspicious" (bhadra) and posture (asana). Another name for this yoga exercise is "the blissful seat." Practicing Bhadrasana has a positive effect on the overall physical condition. The energy flow through the root chakra expands. The entire body system is better supplied with energy. Practicing Bhadrasana is a gentle precursor to the lotus position . For the basic variation of Bhadrasana, it's best for beginners to sit with your back against a wall. This position helps you keep your back straight during the exercise. Sit in a relaxed position with your legs stretched out and your back straight. Your hands rest at your sides. Grasp your feet with your hands and bring them together in the middle in front of you, with the soles of your feet facing each other. Press your heels firmly against your perineum. The perineum is the area between the anus and the external genitals Stay in this position for a while. Then straighten your legs again and relax. Different Bhadrasana variations: "Flying Butterfly": To warm up, bounce your knees up and down 10 to 20 times in the blissful position. Then slowly push your knees down to the floor with your hands. Don't bounce while pushing down! After reaching the basic Bhadrasana position, turn the soles of your feet upwards. Or, in the butterfly position with your arms outstretched, slowly bend forward until your head touches the floor. Bend forward in the blissful position with your hands clasped behind your back. Bhadrasana is an effective yoga exercise to increase the flexibility of the hip joints and is an essential preparation for anyone who wants to meditate with their legs crossed or master the lotus position. Like all asanas, Bhadrasana also has a mental/spiritual dimension. For humans, the butterfly is a symbol of lightness. It flutters from flower to flower, feeding on the nectar of the flowers it visits. A fluttery, easy life? Only at first glance. The butterfly, in particular, goes through several very different phases in its life until it finds its lightness. As a caterpillar, it must relentlessly feed to secure its existence and is exposed to many dangers. Then, in the pupal stage, it spends a time in its cocoon, completely isolated from the world, before finally emerging from its cocoon in a new form, spreading its wings, and enjoying life. Spiritually, therefore, the yoga exercise of the butterfly represents the willingness to develop and become new. Image © orensila / 123rf.com

The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana

by Nick on Aug 06 2016
The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana Hatha Yoga has a well-known balancing pose: the balance pose. It is also known as Utthita Satyeshikasana (also Virabhadrasana III) or, in a variation, Ardha Chandrasana (Half Moon Pose). Both exercises result in strong stretches of the entire body and train balance. Below, you will learn not only how to assume the poses, but also how they affect you. In your inner state, these exercises also strengthen your mental balance. Both Utthita Satyeshikasana and Ardha Chandrasana are therefore excellent exercises for grounding, centering, and strengthening you. Are you then centered, at peace within yourself, and grounded? Do stress fall away from you and do you gain strength? Trust in these special yoga exercises and discover their unique potential. Utthita Satyeshikasana and Ardha Chandrasana - Strength wins Both yoga poses are in line with the hero Virabhadrasana . These standing exercises are considered to bring strength and build energy. They ground and stabilize you as you breathe in and out powerfully. Both exercises are also suitable for beginners. They stretch and extend your spine in the most pleasant way. This alone provides renewed energy . For example, after long hours at a desk in which the vertebrae have sunk and become compressed. The vertebrae are nourished by the stretching and extension of the balance pose. Utthita Satyeshikasana - assuming the actual balance pose Two paths lead to the balance. 1. From Mountain Pose , with legs hip-width apart, inhale and raise your arms. Exhale and extend your upper body forward horizontally from the hip joint, placing your hands in a pistol position with your index fingers extended. If you can, straighten your standing leg; otherwise, bend it slightly. Stretch the other leg back. Keep your hips straight and breathe calmly. With your next inhalation, really lengthen your spine and, if necessary, improve the position a little as you exhale. Your neck is an extension of your spine; lengthen your neck and look at a point on the floor. Inhale and return to a firm standing position, swaying your upper body and legs as if on a scale. Feel the mountain pose. 2. Coming from the hero pose, exhale and rotate the upper body forward from the hip joint, then stretch the back leg upwards and push the body into a horizontal position as described. Repeat the balance pose with the other leg. Ardha Chandrasana - half moon pose Come out of the triangle . Your feet are about 1.5 meters apart. Turn your right foot and leg outwards 90 degrees. Stretch your arms out to the side. As you exhale, tilt your upper body to the right until you can touch your ankle with your right hand. Stretch your left arm straight up. Turn your knee away from your right foot. Now place your right hand far forward until your arm is almost directly extending your shoulders. As you inhale, raise your left leg from the hip until it is straight out into a horizontal position. You are a scale, feel it. Look at the ceiling on the left. Feel how your chest opens and how tension arises in your thigh, abdominal muscles and glutes. Breathe calmly and with focus. Lower your body again and work on the other side. Check in now and then. You may need a yoga block for support during this exercise. What do the balance / the half moon do to you? The balance pose promotes greater harmony and strength, balance, and inner peace. It strengthens the abdominal, back, and leg muscles. Those who jog or run benefit from the deep stretch in the balance pose. Your sense of balance is stimulated, and you gain peace of mind. Ardha Chandrasana particularly strengthens the spine and hip joints. You gain strength in your legs. Your sense of balance also benefits here. You become more stress-resistant, less anxious, and clearer in your thinking, as the half moon stimulates the third eye in the Ajna chakra. Image © byheaven / 123rf.com
Der Schneidersitz (Sukhasana) für ein entspannt entspannendes Meditieren

The cross-legged pose (Sukhasana) for a relaxed meditation

by Nick on Jul 29 2016
The cross-legged pose (Sukhasana) for a relaxed meditation The cross-legged pose is called Sukhasana in yoga. It's a good meditation posture for beginners; more advanced practitioners may prefer the somewhat more complex Lotus Position (Padmasana) . Although the cross-legged pose isn't particularly difficult, it must be performed correctly to achieve its positive physical and mental benefits. The tailor's seat in brief Sukhasana is called "Easy Pose" in English-speaking countries. However, this yoga exercise isn't quite so easy if you want to approach it seriously and effectively. If you regularly incorporate the cross-legged pose into your daily routine, with a little practice you can achieve a wonderfully meditative, deeply relaxing state. Your body and mind will gain new energy; your chest, abdominal, hip, and back muscles will be strengthened; you'll breathe more freely and release the burden of everyday stress. All in all, the cross-legged pose is the perfect asana for yoga beginners , children , and seniors . The positive effects of the cross-legged position Sukhasana strengthens the chest, abdominal, hip and back muscles The cross-legged position improves posture (straight back!) The exercise allows for freer and therefore easier breathing Sukhasana opens the heart chakra (Anahata), makes you happy and can reduce stress and anxiety The cross-legged position allows the active person to relax How Sukhasana works step by step Step 1 : Grab your yoga blanket. Fold it a few times and then place it on the floor. Alternatively, you can use a meditation cushion or—if both of these are too comfortable for you—a yoga mat. Step 2 : Sit on the chosen surface and stretch your legs straight forward. Step 3 : Next, bend your knees outward. Then place your right shin on top of your left shin, crossing in the middle. Make sure the center is in line with your sternum and belly button. Step 4 : Pull your knees up until the shin cross you formed earlier is close to your body. Step 5 : Now comes the fine-tuning. First, pull your shoulders back. Then, open your chest and keep your stomach and back straight. It's best to imagine an invisible thread pulling your head upward. Step 6 : Rest your hands comfortably on your knees (palms up or down). Another option commonly used in yoga: Bring your thumbs and index fingers together (Jnana Mudra) and place your hands on the outsides of your knees. Tip: You can also place your hands on your sternum with your elbows facing outwards. This will further help open your chest. Step 7 : Breathe in and out deeply and evenly several times without raising your shoulders. Consciously focus on breathing from your chest and relaxing your eyes, jaw, and facial muscles. Step 8 : Try other techniques. For example, you can stretch your palms, press them together, and hold them in front of your chest (again with your elbows facing out). Or interlace your fingers and extend your arms high above your head, palms facing up. For an excellent stretch, follow this pose by leaning your torso forward until your forehead touches the floor. Rest your palms on a yoga block with your arms extended straight so your torso remains parallel to the floor. Some tips to conclude a) Analyze and adjust your posture if necessary. Do you tend to tilt your pelvis forward or backward? Do you often stand with a hollow back? Balance yourself on your sit bones until your back forms a vertical line from the cervical to the lumbar vertebrae. Note: If this position makes you tired quickly, simply lean your back against a wall or place a thin pillow behind your buttocks. b) If you have knee problems, you should first practice the cross-legged position on a bench or chair. c) While the asana is intended to be relaxing, it's still important to keep your muscles active. This will prevent your body from slumping. Check yourself regularly! d) It's essential to practice the cross-legged pose in a quiet place where you won't be disturbed. This is the only way your body and mind can calm and relax! Image © fizkes / 123rf.com

Padmasana: The splendor of the lotus blossom in the lotus position

by Nick on Jul 25 2016
Padmasana: The splendor of the lotus blossom in the lotus position Like the lotus blossom, the lotus pose unfolds into its full splendor. It's one of the classic meditation postures that allows you to remain in it for extended periods without exertion. While the legs are firmly planted on the floor, the back is perfectly straight – all in all, a correctly performed Padmasana (as the exercise is often called in yoga) is a stable position, ideal for long meditation practices! The Lotus Seat in Brief The lotus position, or Padmasana, is one of the yoga exercises that is well known outside the yoga community. While Padmasana may seem simple to the uninitiated, the lotus position is actually only recommended for advanced yogis. It takes some experience to find the right position. Beginners often struggle with this, finding the posture uncomfortable—not a good precondition for meditation. Those who manage to achieve the lotus position will benefit from many positive effects for body and mind. It's definitely worth practicing! The positive effects of Padmasana the lotus position opens the hips the knees and ankles are stretched Padmasana helps to maintain good posture (the seat keeps the spine straight) the exercise has a calming effect on the brain Attention and perception of the environment are increased the lotus position balances the energy level in the body Menstrual discomfort can be alleviated Padmasana provides the necessary physical stability when meditating Therefore, the lotus position is ideal for meditation a) The spine is upright - so you can stay in this position for a long time without suffering back pain. b) The sitting posture is absolutely firm - even during very strong energy experiences the body remains calm. c) The heels activate two essential energy points in the abdomen. How Padmasana works step by step In the lotus position, the legs are bent and crossed. As mentioned several times, the spine is straight and upright. Step 1 : First, prepare yourself mentally for Padmasana by opening your hips. Suitable preparatory poses include Bhadrasana (Butterfly Pose) or Pakotasana (Pigeon Pose) . Step 2 : Gradually move into the lotus position. To do this, start in the traditional cross-legged position. Your right leg should be in front of your left. Make sure your hips are higher than your knees, practically "perched" above them. Step 3 : Now place your right foot on your left thigh. It's best to use your hands to help you. Should your heel touch your hip while the sole of your foot points slightly upward? Great! At this point, you've mastered the Half Lotus Pose (Ardha Padmasana). Tip: Having trouble? Stop here and practice half Padmasana with your other leg as well. This means: Sit cross-legged (this time, your left leg should be in front of your right!) and then place your left foot on your right thigh. Practice each leg separately until you feel that the pose no longer causes you any problems or discomfort. Step 4 : Then place your left foot on your right thigh to assume the full lotus position. Keep your back completely straight. Step 5 : Finally, place your hands on your knees, palms up or down. Alternatively, you can also place your hands in the Jnana Mudra position (join your thumbs and index fingers together). Step 6 : Close your eyes and breathe in and out deeply and evenly. Step 7 : Alternate the leg sequence to train the right and left sides evenly. Note: The lotus position is perfect for practicing the more complex Pranayama. Caution: If you feel sharp pain in your feet, knees, or hips, leave the position immediately and practice again in smaller (half) steps. You shouldn't feel any pain while performing the lotus position. An exciting piece of information at the end The lotus is a powerful symbol in India and the Vedas. It is said that the lotus position liberates from illness and awakens the Kundalini energy. Image © byheaven / 123rf.com

Relaxed meditation - Five different yoga postures

by Nick on Jul 12 2016
Relaxed meditation - Five different yoga postures Asanas are crucial during a yoga session, as only through these restful postures can deep relaxation and effective meditation be achieved. For beginners, as well as for those seeking peace and quiet, the various yoga sitting postures are particularly suitable, as they make it easy to achieve a stable position and physical well-being. You should note this Before meditating, get into a comfortable sitting position that you feel at ease in and can easily maintain by tensing your body. Remember that yoga isn't about performing particularly difficult or strenuous exercises or presenting yourself well in front of others. Rather, your sitting posture should allow you to focus solely on yourself and block out and shrug off external influences like stress, peer pressure, or physical deficiencies. Once you've found a comfortable sitting position, you should also make sure that your spine is straight. This is not easy for many people when sitting. A seat cushion , for example, can help here; you can put it under your bottom. This tilts the pelvis forward and makes it easier to sit upright. You should also keep your head straight and imagine that it is being pulled upwards by an invisible band. Let your arms and hands rest relaxed on your thighs and close your eyes to block out all external influences. Breathe in and out consciously and bring your body and mind together. In addition, you should always sit on a yoga mat or a large towel. Also, wear comfortable clothing and warm socks so you feel completely comfortable while meditating. The most popular yoga postures 1. The Cross-legged Pose (Sukhasana) The cross-legged pose is particularly suitable for beginners or those who are new to yoga. It involves simply crossing the legs without stretching, so that the right foot is under the left lower leg and vice versa. In Hindi, this posture is called "Sukhasana," which translates as pleasant posture or a posture full of joy. This can refer to both a person's inner and outer demeanor. When assuming Sukhasana, you should try to find something positive in everything. For example, if your partner has broken up with you, you can see it as an opportunity to rediscover yourself, to focus solely on your desires and needs, and to be open to new encounters. 2. The comfortable seat (Muktasana) The comfortable seat is very similar to the cross-legged position. However, in the cross-legged position, the legs are not crossed, but rather placed in front of each other. Furthermore, the bottom of your right foot rests against your left thigh, and the bottom of your left foot touches your right knee. This pose is also suitable for beginners or for those who tend to cramp easily in one position or whose legs frequently fall asleep. Yogis call this comfortable seat "Muktasana" - the pose of a liberated one. This is understandable, as the legs are neither crossed nor stretched in this position. When you are in this pose, your mind should also be free, and you should shake off any external pressure and any questions that may have been circling in your mind for a long time. 3. The (half) lotus position (Ardha Padmasana) The most well-known yoga posture is the lotus position. It is similar to the cross-legged position, but the legs are not simply crossed. Instead, the instep of the right foot is placed on the left thigh, and the left foot is then pulled over it onto the right thigh. Because the full lotus position requires a significant degree of stretching, it is often difficult for beginners to maintain, and cramps or pain frequently develop after a while. Since this should definitely not happen in yoga, beginners can first try the half lotus position. In this position, a cross-legged position is assumed, with only one foot placed on the opposite thigh. The lotus position, also called "Padmasana," allows for a consistently stable and upright posture. Furthermore, a perfect triangle is formed, allowing energy to flow freely and stimulating your heart chakra. 4. The Cow Head Sit (Gomukhasana) To prepare for the lotus position, you can, for example, assume the cow's head pose. It's named so because the leg position resembles a cow's head. To do this, place your left heel under your right buttock. Then, position your right knee directly on top of your left and slide your right heel under your left buttock. 5. Heel Pose (Vajrasana) Another posture suitable for beginners is the heel pose . Here, you sit not on your bottom, but on your lower legs. Your calves touch your thighs, which are held together. The insteps of your feet point toward the floor. In this position, you can make yourself appear particularly tall, but you must ensure that your spine remains straight and your head is raised toward the sky. The heel pose is called "Vajrasana" in Hindi, which means "diamond pose." This pose represents strength, courage, and self-confidence. Image © atakaa / 123rf.com

The flank stretch - Yoga standing pose

by Nick on Jul 06 2016
The flank stretch - Yoga standing pose The technical terms for the flank stretch are Parshva uttanasana, Parshvottanasana or Utthita parshva konasana, where Parshva means "side" or "flank", Uttana means "intense stretch" and Asana means "resting posture". Parshva uttanasana stretches the pelvis and opens the abdominal area to give your body and mind freedom and lightness. In this asana, you learn, like in hardly any other exercise, to balance the elements and keep them in equilibrium. The effect Strengthening the spine and joints Elimination of lower back pain Strengthening the abdominal muscles Massage of the abdominal organs (spleen, liver, pancreas, ...) Removal of blockages in the abdominal cavity Improve blood flow to the neck and head Reduction of fat and cellulite on hips and legs Elimination of mood swings and heaviness of mind Calming the senses Help with migraines and insomnia The exercise Stand in Tadasana (Mountain Pose) and place your hands behind your back in Namaste. Keep your hands tightly clasped and raise them as high as possible, so that the angle at the wrists is no less than 90 degrees. Press the edges of your hands firmly against your spine, and press your wrists firmly together. Next, widen your collarbones by rotating your upper arms outward, then lower your elbows and bring them closer together. Now spread your legs about one meter wide and point your feet straight forward with the outer edges. Turn your left foot inward 60 to 70 degrees and your right leg outward 90 degrees, so that your inner heels are in line. Now anchor your left foot in the outer edge with your inner ankle raised and your heel firmly in the floor, move the inner edge of your left leg back, rolling your left outer hip forward. While the outer edge of your right foot is lowered, use the resistance in the outer edge to bring your inner heel and toes firmly to the floor. The right groin and hip stretch back. Now your pelvis is parallel and, maintaining your balance, stretch your legs back, lower your tailbone and lift your abdominal wall, sternum and head. As you continue, keep your feet grounded, extend both legs back, and stretch your body with long sides and your navel over your right leg. Keep your sternum and chin lifted, your hands firmly pressed behind you, your collarbones wide, and your elbows up. In the final step, from grounded feet, extend both groins, thighs, knees, and shins back, while bringing your navel and sternum well above your leg. Lower your chin as low as possible onto your shin and rest your forehead on the shin. The implementation You start with 30 seconds per side and can stay in the pose for up to a minute or longer. It's important that you perform the exercise for the same amount of time on both sides each time. You end Parshva uttanasana by keeping your hands in Namaste and returning to Tadasana. Only then do you release your hands and remove them from your back. This asana places great demands on your sense of balance and coordination. Therefore, you should remain completely neutral in your senses. During the pose, relax the front part of your brain to maintain contact with your back leg and your pressed hands behind your back. Allow your breath to flow calmly. Flank stretching - tips for problems If you're having trouble getting into Parshva Uttanasana right away, you can practice it with a raised leg and a chair for your hands and arms. The raised leg allows you to straighten your leg more easily while keeping your belly relaxed. Raised arms help you develop a sense of the length of your sides. Image © fizkes / 123rf.com

The Closed Angle Pose - Baddha Konasana

by Nick on Jun 24 2016
The Closed Angle Pose - Baddha Konasana Baddha Konasana, also called Cobbler's Pose or Angle Pose, makes it easier to breathe deeply into your belly while relaxing your muscles. The ancient Indian name for this pose is derived from the words "baddha" and "kona," which translate to "bound" and "angle." Thanks to the deep relaxation of the abdominal region, this asana is considered an ideal exercise for childbirth preparation, for women suffering from menstrual cramps, and for people exposed to high levels of stress. How to perform the cobbler's pose (Baddha Konasana) correctly In the cobbler's pose, sit on the mat with your gaze straight ahead and your pelvis at a right angle. Gradually pull your feet towards your pelvis with your knees bent, pointing outwards and as close to the floor as possible, until the soles of your feet touch each other. Make sure that your thighs, groin and knees remain completely relaxed. With your thumb, index and middle fingers, grasp your ankles or the outsides of your heels and stretch your back. At the same time, open your chest by moving your shoulder blades towards each other. If you can, place your head on your feet or your chin on the floor to intensify the effect of this asana. Breathe slowly and evenly and remain in this position for up to five minutes. Then straighten your knees and shake them gently to loosen up. Positive effects of the Baddha Konasana posture Because your diaphragm, abdomen, and hips are opened wide in the closed angle pose, your deep abdominal breathing improves. This has the extremely positive side effect of relaxing your muscles in this area, which contributes significantly to the effective relief of cramping abdominal pain during menstruation. Pregnant women should also perform this exercise regularly, as the associated body position ensures good blood flow and stimulation to all the organs in the abdominal region, including the uterus. With regular practice, the Cobbler's Pose prepares the body for the impending birth and can contribute significantly to a positive birth experience. The health of the ovaries and fallopian tubes is also strengthened, which can be particularly beneficial for women trying to conceive. Men also benefit from regularly practicing Baddha Konasana, as the exercise can strengthen the prostate and relieve testicular pain. In addition to the positive effects on the abdominal and pelvic region, the Cobbler's Pose has also been proven successful in reducing stress and thus counteracting psychological distress. Baddha Konasana also helps combat exhaustion and fatigue and counteracts high blood pressure. As one of the few yoga poses, the angled pose also strengthens the ankles and stretches the inner thighs. This asana can effectively prevent fluid retention in the legs, as well as sciatica and hernias. What you should pay attention to when choosing a shoemaker's seat While the Cobbler's Pose is an ideal exercise for pregnant women , it's not suitable for the first few months after giving birth. You should wait to do it until your pelvic floor has strengthened and your uterus has completely shrunk down. You should also avoid this asana if you have suffered an injury to your hip or shoulder region. While people in India generally spend a lot of time sitting on the floor in their daily lives, we in the Western world are hardly familiar with postures associated with the Cobbler's Pose. Therefore, ankle pain is a common side effect of Baddha Konasana. You can easily counteract this by moving your feet slightly away from your pelvis and gradually bringing them closer again. You can counteract any unpleasant pulling sensations in your thighs, shins, and groin by placing yoga blocks under your knees. To keep your back as straight as possible, simply place a yoga bolster or yoga blanket behind your buttocks. This will elevate your pelvis and allow you to breathe deeply. Image © Argument / 123rf.com