Yoga BLOG
Yoga postures: Cow Head Pose (Gomukhasana) and Heel Pose (Vajrasana)
by Nick
on Jun 05 2016
Cow Head Pose (Gomukhasana) The two sitting postures, Gomukhasana and Vajrasana, are meditation poses that promote deep relaxation. In Gomukhasana, also known as cow face pose or cow head pose, your legs are crossed. This asana facilitates breathing and opens the heart and pelvis. At the same time, you relax the muscles in your shoulders and stretch those in your chest. The Vajrasana pose is also known in English as heel pose, but actually translates as diamond pose. This asana creates perfect conditions for practicing pranayama during meditation , as your back is particularly well-aligned. How to perform the Cow Head Pose (Gomukhasana) correctly In Cow Head Pose, cross both legs so that your knees are in a vertical line. The best way to achieve this posture is to first get into a four-foot stance. Then, bring your left knee behind your right and lower both knees to the floor. Your lower legs will then be in a V-shape. Slowly lower your buttocks to the floor. If this position is too difficult for you, you can use props, such as a blanket tucked under the instep. In Gomukhasana, your ankles can rest. To do this, point your toes backward and stretch them out in a relaxed manner. In addition to this sitting position, you can also cross your arms behind your back. To do this, first stretch your left arm over your head, bend it, and place the palm of your left hand between your shoulder blades. Bring your right arm back to your side, also towards your shoulder blades. Then bring both hands together behind your back. Keep your neck upright during this exercise and gaze straight ahead. Breathe in and out evenly in this position. Then, gently release your hands and lift your buttocks off the floor to return to the four-foot stance. Then switch sides and repeat. Heel Pose (Vajrasana) What to pay attention to when doing heel pose (Vajrasana) In the heel seat, also called diamond seat, you actually sit on your lower legs. Your shins rest completely on the floor, with your lower legs and thighs touching. Place the soles of your feet to the right and left of your anus, so they rest against your buttocks. When sitting in the heel seat, make sure that the weight of your body is evenly distributed across your ankles and knees. Many people find this exercise painful at first, but this quickly passes. You can massage your sore areas with both hands to relieve cramps. However, you should always pay attention to your body and carefully release this position if necessary. In the diamond seat, it is best to place your hands on your knees, as close together as possible. If you perform the Vajrasana posture correctly, your head, neck, and torso are in a straight line. This sitting position allows you to sit for long periods of time in a relaxed manner during your meditation practice. It is said that regular practice leads to stable posture. This exercise also promotes your ability to remain steadfast and persevere in difficult everyday situations. The positive effects of the sitting postures Gomukhasana and Vajrasana
In the Gomukhasana asana, your upper body muscles are stretched and your spine is optimally aligned. During the exercise, your chest and heart open, encouraging improved chest breathing. This exercise also strengthens your shoulder and arm muscles and makes your knees, wrists, and ankles more flexible. If you perform the Vajrasana meditation pose about half an hour after eating, it supports the digestion of food. This exercise also reduces bloating and other digestive problems. This sitting posture also strengthens the muscles and nerves in your legs, which leads to the disappearance of leg and foot pain. This asana is also suitable for relieving hip pain. Image © byheaven / 123rf.com
The Bow Pose (Dhanurasana and Urdhva Dhanurasana)
by Nick
on May 31 2016
The Bow Pose (Dhanurasana and Urdhva Dhanurasana) The name of this asana comes from the bow used by archers. You form the bow with your legs and upper body, using your arms as the bowstring. In Dhanurasana (Bow Pose), you lie on your stomach and open your chest. This exercise also stretches your spine, while simultaneously relaxing and strengthening your shoulders and upper back muscles. Urdhva Dhanurasana is the reversed Bow Pose, in which you stand with your feet and hands firmly on the ground, arching your spine upward. How to get into the right position for Dhanurasana Bow Pose First, lie on your stomach using a yoga mat as a support. Place your arms relaxed beside your body with your palms facing upwards. Then, place your toes firmly in the mat. Remember to breathe evenly and bend your knees until your heels are as close to your buttocks as possible. Now grab your ankles with your hands and bring your feet and legs hip-width apart. Inhale and move your heels upwards, lifting your thighs as well. At the same time, allow the tension to lift your chest upwards and push your shoulder blades closer together. On the next exhale, lift your tailbone without tensing your back muscles. Take your head with you during this upward movement, but focus your gaze forwards rather than upwards. To keep your position stable, you should tense your stomach, which is now resting solely on the mat. You can now close your eyes and stay in this position for a few breaths. Feel your heart opening and new energy flowing in. After carefully releasing the exercise, remain lying flat on the floor for a few moments. The variation Urdhva Dhanurasana - the inverted bow pose This asana is often referred to as a bridge. Urdhva Dhanurasana actually means "the upward bow." Begin this backbend pose lying on your back. Bend your legs and bring your heels hip-width apart, close to your buttocks, at a distance that is comfortable for you. Keep your heels firmly on the floor throughout the exercise. Then raise your arms and place your hands backward next to your ears. Make sure to keep your fingers spread and apply pressure to the bases of your index fingers and the balls of your thumbs. Your shoulders should already be slightly off the floor. Then, press your heels firmly into the floor and, as your torso lifts, move your navel toward your sternum to form the inverted bow. Make sure to perform the upward push-up as you exhale. Afterward, enjoy the heart opening and the stretching of your spine for a few breaths. If you find it difficult to get into the reverse bow pose right away, take an intermediate step by first resting your head on the crown of the skull and taking a few breaths to get used to the posture. Then, on your next exhalation, you can perform the completed Urdhva Dhanurasana pose. What you should pay attention to when holding the bow
Be careful with your head posture during Dhanurasana. Many people stretch their heads too far forward during this exercise. This can lead to headaches due to overstressing the cervical spine. The head should always be held in line with the curved spine. Even in Urdhva Dhanurasana, when you take an intermediate step with your crown chakra, you should maintain a firm stance and avoid turning your head. The positive effect of bow posture By opening the front of your body, your chest opens, allowing for free breathing. This exercise also has a particularly calming effect on your mind. From an energetic perspective, it opens the heart chakra , allowing you to express your feelings. Furthermore, this exercise activates the throat chakra, which represents the ability to communicate. Physically, these two asanas train your arms, buttock muscles, and abdominal muscles. At the same time, you stretch your spine, back, and shoulders. The bow pose stimulates digestion, promotes tension in your body, and ensures a straight posture in everyday life. Image © byheaven / 123rf.com
Pigeon Pose - Kapotasana - Yoga Backbends
by Nick
on May 03 2016
Pigeon Pose - Kapotasana - Yoga Backbends Eka Pada Kapotasana is a thoroughly beneficial exercise belonging to the category of asanas. Also known as "the pigeon," this well-known yoga practice belongs to Hatha Yoga . Harmonizing body and mind is the goal of this form of yoga. This is achieved through meditation , breathing exercises, and physical exercises. Kapotasana, the pigeon, belongs to the latter category and represents a very important aspect in achieving the interplay of physical and mental energies. With Kapotasana, you can get your heart energy flowing. To activate the full beneficial spectrum of the pigeon pose, you should definitely have some basic knowledge of yoga. This form of asana belongs to the broad spectrum for advanced practitioners. Careful learning and mindfulness while practicing this ancient physical practice are very important for fully enjoying the spiritual energies. The skillful practice of Kapotasana is primarily about specifically addressing your emotional qualities. The pigeon pose helps you rediscover hidden emotions and give them space to unfold. The deep, calm breaths expand your chest, allowing heart energy to flow freely again. Kapotasana also effectively stretches the hip muscles. This effect is achieved by connecting the muscle tissue of the thighs, buttocks, and hips with the back muscles. And a targeted yoga practice like the pigeon pose can release tension in the body that otherwise easily causes back pain. Back problems are among the most common complaints in the Western world. Especially in times when you have little space to move, Kapotasana is a beneficial alternative to machine-based exercises in the gym. Once learned and thoroughly internalized, you can easily practice Pigeon Pose at home anytime. A yoga mat is sufficient for better posture and greater comfort during practice. You don't need much space, so Kapotasana is also suitable for tight spaces. Pigeon Pose not only opens the chest, heart, and shoulders, but also promotes strength, endurance, and patience. Becoming gentler and calmer, facing the challenges of stressful everyday life with more composure – the benefits of Eka Pada Kapotasana are comprehensive and profound. And now a short guide to practicing the pigeon pose. This involves precise posture combined with correct breathing to unlock the full potential of this asana. It involves three phases.
At the beginning, it's all about getting your body into the correct position. Kneeling on all fours on the mat, slowly pull your right knee forward until it's between your hands. The knee should be pushed out slightly until your right foot is directly in front of your right thigh. Then push your left leg back as far as you can. Your right foot should touch your left groin. It's especially important to consciously straighten your spine. Now take a deep breath.
The second phase focuses on the correct position when exhaling. Here, you should ensure that your arms are bent and your upper body is lowered so that your forehead touches the floor. Now stay in this position for a few breaths, breathing particularly deeply into your chest. Exhaling correctly releases the tension to the floor, and your body gently becomes flatter and longer. In the third and final phase, both arms are slowly extended forward. Then, place your hands together and hold this position for a few particularly deep breaths. As you exhale, support your upper body and straighten up again. It's best to point the toes of your left foot and slowly push yourself up from the floor. Then you can switch sides and perform Kapotasana with your left knee forward.
Image © byheaven / 123rf.com
Execution and benefits of Anantasana - the lying side stretch
by Nick
on Apr 30 2016
Execution and benefits of Anantasana - the lying side stretch The lying side stretch, also called Anantasana or Sleeping Vishnu, is a yoga pose for advanced practitioners . Beginners may struggle with the stability required for a proper execution of the pose. The yoga pose is named after Lord Vishnu, who, according to famous images from Hindu mythology, lies propped up on the side of a serpent. Performing Anantasana Lie in a straight line on one side of your body and stretch your arm, which is on the floor, above your head. Bend the elbow of this arm and support your head on your free hand. It is important that all of your weight is on your side and that you do not shift it forward or backward. Bend the knee of the leg on top and grab your toe. Gently stretch your leg so that the sole of this leg is facing upwards. The knee of this leg should be fully extended. Now pull your straight leg closer to your head until it ideally forms a right angle with your torso and with the leg still on the floor. Hold the exercise for at least 30 seconds and then slowly release the exercise at the end. Then switch sides. To do this, lie on the other side of your body, grab your other toe and stretch your leg as described above. What are the benefits of Anantasana When performing Anantasana, you stretch the muscles of your back and sides, as well as your thigh and calf muscles. Your oblique abdominal muscles, hip, and pelvic floor muscles are strengthened, which can help prevent back pain and osteoarthritis. Regular practice of the exercise can prevent the worsening of osteoarthritis and relieve sciatica pain. However, if in doubt, you should consult your doctor to determine whether you can safely perform the yoga exercise. Especially if you frequently experience pain in your hips, neck, or cervical spine, consulting your doctor beforehand is strongly recommended. Lying on your side relieves pressure on your bowels and stimulates blood circulation. The exercise has a positive effect on the bladder. Women also benefit from a positive effect on their ovaries, and menstrual cramps decrease. In men, the yoga exercise has a positive effect on the prostate. The exercise stimulates the first chakra and reduces stress-related symptoms such as fatigue or headaches. Ideally, you should incorporate the yoga exercise into an existing set of exercises so that the positive effects of the yoga exercise are enhanced with other asanas. Help for beginners
Beginners in particular find it difficult to find their balance in the sleeping Vishnu pose, causing their upper body to tip either forward or backward when they extend their upper leg. Performing the exercise with a partner who holds your shoulders for additional stability will make the exercise much easier. Alternatively, you can practice the yoga pose lying directly in front of a wall. The resistance gives your back more stability and prevents it from tipping backward. Furthermore, as a beginner, you may find it difficult to reach your toes. But that's okay; the more you do the exercise, the closer your hands will get to them. If you can't reach your toes yet, you can complete the missing section with a yoga strap . Even if you find Anantasana difficult to perform at first, you should simply keep trying the yoga exercise. Over time, you will develop the necessary upper body stability to perform Anantasana correctly. As a beginner, you should have a yoga instructor demonstrate your execution, as minor mistakes and poor posture often creep in. Image © byheaven / 123rf.com
The twelve most important asanas in Hatha Yoga
by Nick
on Jan 29 2016
The twelve most important asanas in Hatha Yoga Hatha Yoga is one of the best-known and most popular styles of yoga worldwide. The term is derived from the words "ha," meaning "sun," and "tha," meaning "moon." The Sanskrit term "Hatha" means "powerful, conscious." This suggests that the exercises are performed with, among other things, strength or effort. What's special about these asanas is that they strengthen your body, mind, and soul. This opens the chakras and allows energies to flow freely again. You'll soon notice that you'll feel much calmer and more balanced, both mentally and physically. The more intensively you practice Hatha Yoga , the more focused and energetic your entire being will become. The wonderful effects, such as stress reduction, relief or healing of back pain, depression, sleep disorders, etc., encourage you to further develop yourself in this area. But now let us come to the twelve most important exercises, which form the basis, along with the various breathing exercises. Sirsasana means headstand and is dubbed the "king of asanas." As the first of these exercises, you balance on your elbows, arms, and head. Of course, you'll need some stamina to perform this pose perfectly. However, you'll be amazed at how much it helps alleviate or even cure many ailments and illnesses. Especially for professionals who have to spend all day at a desk, the headstand is the ideal means of regeneration. Sarvangasana, or shoulder stand . Unlike headstand, your body rests on your shoulders. Calm and normal breathing is very important. Try to hold the position for a few seconds. Over time, you can extend it to several minutes. This position stretches your neck and chest region in particular and strengthens your body overall. Halasana, also called plough pose, is also about stretching your chest and neck region. By bending your torso forward, you primarily stretch your spine, as well as your shoulders and cervical spine. Afterwards, your body relaxes in the corpse pose, Savasana. It's important to pay attention to proper breathing. Matsyasana, or fish pose. This pose opens your chest and helps you breathe better. It's especially beneficial for people with bronchial problems. It also makes breathing deeper and more relaxed. Another benefit is that you can correct postural problems because this asana reduces or eliminates pressure on the nerves. The Paschimothanasana or forward bend is one of the most important asanas of all. Pressure on the spine causes tension and pain. This exercise relieves pressure. It also rejuvenates your joints, organs, and nervous system, allowing them to function better. The important thing with this movement is not to force it. Breathe into the pose, so to speak, and try to hold it for at least 30 seconds. Bhujangasana, or Cobra Pose . Here, you must be careful not to place too much strain on your lower back. Pain should not occur. Slowly straighten your body and move it backward. Concentrate on the vertebrae and feel or visualize each one straightening up. It would be helpful if you could hold this position for a minute. If you want, you can repeat this several times. Bhujangasana primarily improves digestion, strengthens your back, helps with stress, provides relief from breathing problems, and strengthens the buttocks region. Shalabhasana, or locust pose, comes in half and full versions. Start with the first, where only one leg is raised. It's important to keep your chin tucked forward. This stretches your spine. With a little more practice, you'll be able to master the full version, where both legs are raised simultaneously. This exercise has many healing effects, including stabilizing intestinal function. Dhanurasana also means "bow pose." You're practically balancing on your stomach. Try to breathe in and out calmly in this pose. With more practice, you'll be able to hold this position for longer. The positive effect extends to the entire back and is reflected in increased flexibility. Your breathing improves, and your thighs and arms stretch. This exercise is especially ideal for the buttocks, legs, and stomach. Ardha Matsyendrasana, or twist pose . This pose stretches the entire lateral spine. This asana strengthens the vertebrae and also nourishes the nerve roots. Kakasana, also called crow pose , is primarily about developing and strengthening mental and physical balance. This pose requires more intensive practice. Over time, it strengthens the forearms and wrists in particular. The hand-foot pose, or Pada Hasthasana, primarily strengthens your legs and hips and has a positive effect on balance. In addition to stabilizing the spine, it increases blood flow to the brain, thus promoting concentration. Triangle pose, or Trikonasana, is the last of the twelve asanas. It involves a lateral bend of the body, transforming it into a more supple and flexible pose. The shoulders, legs, and hips particularly benefit from this. Image © hofred