Yoga BLOG
The Yoga Frog - Bhekasana (also Mandukasana)
by Nick
on Jul 27 2019
The Yoga Frog - Bhekasana (also Mandukasana)
There are two different names for the yoga frog pose: Mandukasana, which usually refers to the kneeling version, and Bhekasana, the lying version. The frog pose is an ideal exercise for opening the lower body, specifically the groin and hips. It also provides a strong stretch to the lower back. Below, you'll learn everything you need to know about the yoga frog pose, how to perform the exercise, what to keep in mind, and what benefits you can reap.
How is Bhekasana, the Yoga Frog, performed?
First of all, you should find a quiet place that is free from noise or other distractions. To do the exercise, you will need a comfortable mat , two blankets and a yoga bolster . Fold one blanket crosswise, place it on the mat and roll up the other blanket. Place this on top of the folded blanket. Lie face down on the mat. Take your time with this position. Then support yourself on your forearms and breathe in and out calmly and consciously. The distance between your knees should be no more than hip-width apart. Bend your left knee and place your left hand on your left foot. Your elbow should point outwards and be close to your rib cage. Lift your chest and hold this position for three to five deep breaths. Make sure that your breath flows smoothly during the exercise. The exercise opens the hips and groin and has many other benefits.
What are the effects of Bhekasana?
The yoga frog pose can improve the flexibility of the knees, hips, and feet, making them more mobile and strengthening the knee ligaments, making them more elastic. It can also reduce knee pain. The pose can also strengthen the ankles and relieve heel pain. It also stretches the thigh and buttock muscles, and strengthens the abdomen, lower abdomen, and pelvic floor muscles. Fat from the thighs, abdomen, and hips can be reduced. This yoga exercise also stimulates the stomach and spleen meridians, improving deeper breathing and posture. Positive effects on digestive and menstrual problems have also been reported. The pose can contribute to the harmonizing of emotional and impulsive moods, making Bhekasana a good place for relaxation and stress reduction. The yoga frog pose is even said to help with mild depression.
What should you keep in mind when doing Bhekasana?
When doing the yoga frog, it's important to pay attention to your breathing, especially when going in and out of the exercise. This has various positive effects, such as a greater reduction in belly fat . In addition to correct breathing and optimal posture, it's recommended to do the exercise on an empty stomach. If you have existing lower back problems or injuries to your hips, shoulders, knees, or stomach, it's important to be careful with the pose. In these cases, it's advisable to consult a doctor whether the yoga frog is advisable or not. The same applies if you have high or low blood pressure or migraines.
Conclusion
That's everything you need to know about Bhekasana. Viewed from above, the pose resembles a frog lying on its stomach. This gives the yoga pose its name. The focus is on mobility, flexibility, strength, and breathing. The body parts involved are the legs, shoulders, chest, and back. The frog pose is a simple yoga pose that's also suitable for beginners because it's easy to perform. Placing a pillow under your rib cage makes the pose easier.
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Triang Mukhaikapada Paschimottanasana - More energy for your life
by Nick
on Jun 30 2019
Through the Triang Mukhaikapada Paschimottanasana position, you can activate your navel chakra, the Manipura , and thus gain new strength. However, this classic Ashtara Yoga pose is not for beginners and demands a lot from your body. Mastering Triang Mukhaikapada Paschimottanasana correctly means keeping your muscles and tendons under control so that, with sufficient stretching, pain reflexes are not triggered. We'll tell you what to watch out for in this pose.
Triang Mukhaikapada Paschimottanasana - More energy for your life
What is Triang Mukhaikapada Paschimottanasana?
The origin of the name Triang Mukhaikapada Paschimottanasana, like all Ashtara poses, lies in the way it is performed. Triang: three parts, Mukhaikapada: facing one leg, Paschim: facing west or with the back up, Ottana: stretched, Asana: pose. From this name, it's easy to deduce what the pose looks like in the final stages. With one leg bent and the other straight, grasp the front foot and bend toward the floor. For advanced yoga students, this sitting position sounds easier than it actually is; for beginners, the resistance begins at the latest when you bend toward the foot.
In Triang Mukhaikapada Paschimottanasana, the focus of the movement is on the abdominal region. It primarily engages strong abdominal muscles with as little belly fat as possible to reduce resistance. At the same time, the thighs are heavily loaded and the Achilles tendon is stretched. Triang Mukhaikapada Paschimottanasana is not a pose you should start a workout routine or session with. Without warming up and practicing easier asanas, this pose is almost impossible and will overstrain your tendons. Therefore, as with many challenging yoga poses, it's important to check yourself to see how strong your body's resistance is and whether the initial pain from the stretch subsides. If it doesn't, you shouldn't hold this pose.
How to get into Triang Mukhaikapada Paschimottanasana
There are different ways to perform Triang Mukhaikapada Paschimottanasana. The most comfortable way to prepare your body for the movement is as follows. First, kneel on the yoga mat and sit back into a sitting position, clasping both knees in front of your chest with your arms. Now, with the help of one hand, gently pull your right leg back. Grasping the shin muscle will keep the leg straight and prevent it from becoming awkwardly bent. The leg should rest beneath you so that your thighs form a flat surface, as if you were still sitting. Now move this leg slightly to the side until your bottom is sitting on the floor.
While sitting, stretch out the other leg forward. Make sure that you do this slowly, otherwise it will be difficult to maintain your balance. Do not let the left leg tip to the side; the foot must be straight at the end and should only be resting on the heel. Wiggle your toes slightly to keep the foot in action. If the leg falls asleep in this pose, it will be uncomfortable for the thigh muscles . Check whether you are still sitting on the floor or whether your right leg has wandered back towards your body. Only when both legs are in the correct position do you lean straight forward as usual, so that your back is slightly bent rather than hunched. Depending on your range of motion, you can lie completely on your left leg and hold the foot, or stretch as far as possible. At the end of the asana, release it backward rather than forward, until you are sitting on both lower legs or the soles of your feet.
Benefits of Triang Mukhaikapada Paschimottanasana
Triang Mukhaikapada Paschimottanasana directly targets the navel chakra. With regular practice, this asana can give you the perfect energy boost for your day.
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Eka Pada Bakasana I: one-legged crow pose for your balance
by Nick
on May 18 2019
In yoga, we often experience that external and internal balance are in harmonious harmony. A good example of this is Eka Pada Bakasana 1. The one-legged crow pose is both a balance exercise and an asana for inner balance. Unlike the classic crow pose, where both legs are tucked in the air, the one-legged crow pose stretches one leg backward and upward: a graceful pose that captivates the observer and requires a great deal of concentration from the practitioner. At first glance, Eka Pada Bakasana seems like an almost impossible exercise. But (as is so often the case in yoga), balance depends on our inner balance, which can make many things possible.
Eka Pada Bakasana I One-legged crow pose for your balance
How to best prepare for the one-legged crow pose
Preparation is key. The arm and finger strength you need for Eka Pada Bakasana can be gained from many yoga poses. This starts with the dog , a classic in every yoga practice. You should also do abdominal exercises to support this, as your core needs to be working hard to extend your leg backward. You can first practice your balance for Eka Pada Bakasana by practicing the classic crow pose, meaning both legs are bent. In this position, you'll already gain the confidence to float grounded on your hands without falling forward.
For the first time in Eka Pada Bakasana
You start in the classic way, just like in the crow pose. Squat down and ground your hands firmly by fanning your fingers out wide. Place your hands shoulder-width apart, with your elbows bent. Put more weight on your hands by lifting your hips and moving your upper body forward. Place your knees against your upper arms and press them together to create a small hinge, which you will need to lift yourself into the crow pose. Trustfully lift your feet off the floor and feel your hands, arms, and shoulders supporting you. Hold this position for a moment and consciously tense your stomach. Now stretch one leg back and up. It doesn't matter which leg you use. As always in yoga, practice Eka Pada Bakasana afterwards in the opposite direction.
What is important in this asana?
Press your upper arms together tightly to give you the stability you need in the air. Engaging your core is also very important for holding the classic crow pose and then extending one leg. It's also important to be able to confidently shift your upper body forward. If you're worried about falling forward, add padding to the front of your mat. You can also enlist the support of another yogi to gently support you in the pose until you have the confidence to do Eka Pada Bakasana on your own. Alternatively, you can practice the one-legged crow pose facing a wall.
Experience the effects of the one-legged crow
Eka Pada Bakasana offers a whole range of truly beneficial effects that you can utilize with a little practice. First of all, this asana naturally strengthens you. You can enjoy this in your hands, arms, shoulders, and of course, your stomach and back. This activation gives you energy that you will certainly need throughout the day, which is why the one-legged crow pose can be a really great asana to practice in the morning. It improves your balance in the long term. This doesn't just mean external balance. Internal and external posture are often connected (not only in yoga). Thus, Eka Pada Bakasana also gives you inner balance and therefore more self-confidence . Important: Don't forget to keep breathing while you exert yourself. Crows don't hold their breath, so don't you either!
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Yoga Dandasana - the challenging stick pose
by Nick
on Apr 27 2019
There are asanas that look simple, but are actually much more challenging than you might think. Yoga Dandasana is one of them. The cane pose is one of the sitting postures that serves as the starting point for many asanas. They allow you to relax, have a powerful effect, and offer many other benefits. Below, you'll learn how Yoga Dandasana works, what you can achieve with it, and what you should pay attention to when performing it.
Yoga Dandasana - the challenging stick pose
Yoga Dandasana - Long Seat or Stick Pose
Dandasana, the Cane Pose, is one of the symmetrical asanas. It is the starting position for all seated forward bends. You sit with your legs straight and raised upward. This strengthens the core muscles and stretches the back of your thighs. Essentially, the core muscles refer to all the muscles between the diaphragm and pelvis: the back, abdominal, hip, and pelvic floor muscles. Sitting in Cane Pose means that the entire body is maximally tensed.
How is Yoga Dandasana performed?
Wear comfortable clothing, sit upright, and stretch both legs forward. Keep your toes slightly splayed. Keep your legs tensed and your thighs pressed into the mat. If your lower back hurts, keep your legs slightly bent.
Your pelvis will shift slightly forward. Place your hands behind your body and gently press into the yoga mat . If your pelvis wants to tilt forward, you can also sit on a yoga block or blanket . Tuck your toes toward your shins while pressing your heels into the floor.
Straighten your head and spine and imagine that you are a marionette and that someone is gently pulling you upwards using a string attached to your head.
While sitting, stretch out. Pull your shoulder blades slightly together and hang your arms loosely at your sides. You can also support yourself with your hands on the floor. Despite your body tension, keep your gaze relaxed.
Yoga Dandasana variations for advanced practitioners
Once you feel confident performing the pose and can hold it for a few minutes, you can try different variations:
Stick pose with legs raised: The legs remain raised while the heels press into the floor. This variation is also suitable for people with lower back problems.
Stick pose with raised arms: Stretch your hands up to the sides of your head and gently press the palms of your hands together. Keep your head straight and gaze forward. If you pay close attention to yourself, you'll quickly notice how your body senses change.
What are the benefits of Yoga Dandasana?
Dandasana is a soothing exercise that helps you find yourself, calm down, and ground yourself in the midst of stressful everyday life. The energies from the earth flow directly into the body. Physically, this asana allows you to stretch and extend the back of your legs and the entire spine, strengthen your core, and tone your gluteal muscles. Practicing this pose will make it easier for you to maintain optimal posture while walking and keep your back straight. Furthermore, the sitting position can stimulate and activate digestion. People who suffer from sciatica report that regularly sitting in Dandasana yoga pose reduces pain. It is also said to be able to cure kidney and abdominal pain.
Summary
Yoga Dandasana, the most important starting position for seated asanas, can have many mental and physical benefits. You can return to this position whenever you feel your body needs realignment. The exercise can also be performed beautifully outdoors, for example, on a meadow or at the beach. The connection to the earth always reinforces the feeling of inner peace, recharging your batteries, and improving your well-being. In addition, the cane pose has a stretching and strengthening effect.
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Salamba Shirshasana II - the challenging, supported headstand
by Nick
on Apr 15 2019
The headstand Salamba Shirshasana II is one of the most challenging asanas. Below, you'll learn everything you need to know about this yoga exercise: how it's performed, what benefits it can have, and what you should keep in mind.
Salamba Shirshasana II - the challenging, supported headstand
Salamba Shirshasana – what is it?
Salamba Sirsasana translates as supported headstand: "Sa" means "with," "alamba" stands for support, and "sirsa" refers to the head. The pose belongs to the category of inversions. This challenging yoga exercise will literally turn your world upside down. But that's precisely where the asana's great power lies. In terms of difficulty, the asana can be described as "relatively easy" to "moderately difficult." Two yoga blocks , with your head centered between them, and a wall can provide good support and safety for beginners.
How is Salamba Shirshasana performed?
Before the inversion pose, warm up with standing exercises and side twists, and then get into a four-legged stance to get into the asana.
Use a non-slip yoga mat and a folded blanket to cushion your head and forearms. Place your forearms on the floor with your elbows tucked under your shoulders.
Press the outer edges of both wrists into the mat and roll your upper arms outwards.
Place the skullcap on the floor at its flattest point.
Inhale and lift your knees and pelvis. Push yourself out from your shoulder girdle and walk on tiptoes toward your head. Push your forearms toward the mat, pull your shoulder blades toward your back and pelvis, and lift your thighs.
Work your way toward your torso. Your upper body should be almost vertical, and your feet should be off the floor.
Activate your abdomen and pelvic floor, bend your legs slightly, and slowly raise your thighs vertically as you exhale. Stretch the balls of your feet upward.
Pull the outsides of your arms toward your center and push your forearms and wrists down. Most of your weight rests on your forearms and shoulders, with only a little weight on your head. Therefore, keep your arms and shoulders active.
Point your toes and pull your tailbone toward your feet. Your legs will almost automatically rise. Don't jump or use momentum.
At first, stay in this position for a maximum of ten seconds and gradually increase the time until you can hold the headstand for about four minutes.
To come out of the asana, reverse the movement: To release, bend your legs slightly and place your feet on the floor one after the other as you exhale. Lower one leg first, then bring your second leg up halfway. Now rest in the Balasana pose for a few minutes. Place your hands next to your buttocks and relax your neck.
As a beginner, you can practice Salamba Shirshasana about ten centimeters from a wall. However, the goal should be to practice the asana without a wall. Important prerequisites for this are well-trained muscles and ideal technique. Make sure your breath flows smoothly at all times.
What positive effects can Salamba Shirshasana have?
The good thing about the supported headstand is that it is an optimal exercise for the whole body and stimulates several parts of the body. This applies especially to the neck, shoulders, arms and torso. The asana is beneficial for the spine. The lumbar spine in particular is relieved, which benefits the intervertebral discs. The pent-up blood flows towards the middle of the body, which is said to help against varicose veins. The intestines can be freed from constipation and the hormonal balance can be stimulated. In the headstand, blood flow to the scalp is also improved. This is said to reduce hair loss. The facial skin also receives optimal blood flow, so that the face appears rosy afterwards. The headstand can help improve vitality, concentration, memory, self-confidence , courage and creative thinking.
Conclusion
Salamba Shirshasana can have many positive effects, both physically, mentally, and energetically. If you have neck problems, spinal injuries, high blood pressure, heart problems, retinal detachment, or other eye conditions, or are pregnant, you should consult a doctor to determine whether the exercise is suitable.
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Supta Baddha Konasana - Relaxation for pregnant women
by Nick
on Mar 19 2019
Yoga is known to offer a wide range of relaxation options. This is especially important during pregnancy, when your body needs additional strength and balance. The "Reclining Butterfly" pose, known in Sanskrit as Supta Baddha Konasana, can help you achieve this. The exercise focuses on your breathing, mobility, and flexibility .
Supta Baddha Konasana - Relaxation for pregnant women
Correct execution of the position
For Supta Baddha Konasana, you'll first need a mat and a yoga bolster . Position this bolster approximately in the center of your yoga mat. Take enough time for this pose and make sure you can perform it without distractions.
Begin by sitting on the mat with your back to the yoga bolster. Lean back so that your head and back are relaxed. Keep your legs loosely bent at first. Let your knees fall to your sides. Make sure the soles of your feet are together. Place your arms relaxed beside you with your palms facing up. If you can't place your knees on the mat, no problem. For support, you can pull two blocks closer and place them on top. This is also recommended if you have problems with your knees, hips, or groin area.
You have now reached the full Supta Baddha Konasana pose. Enjoy letting yourself drop into the pose. Breathe calmly and relaxed. For the exercise to unfold its full effect, it's worth staying in it for up to five minutes. Pay attention to your individual sensations and your breathing. You should wait for at least five deep breaths. Release the pose if your breathing is no longer calm and even. Also, discontinue Supta Baddha Konasana if lying on your back becomes uncomfortable due to your belly. This can happen in the last stages of your pregnancy.
The expected effect of Supta Baddha Konasana
On a physical level, the pose supports you in opening your chest and the front of your shoulders. It also helps you gently stretch your inner legs and adductors. Supta Baddha Konasana can also contribute to stimulating the lung, liver, and heart meridians. This plays an important role in maintaining the desired flow of energy. On an emotional level, the pose can help you achieve a gentle and regenerative opening of the heart.
Possible benefits during pregnancy
Supta Baddha Konasana combines relaxation, gentle stretching, and calm breathing. This opportunity to let go and recharge your batteries can help prepare you for childbirth. The position you assume with your body creates space for your breathing. This posture also makes room for your baby. The exercise can relieve discomfort associated with pregnancy and strengthen you physically and mentally. The fact that it relaxes the back is particularly beneficial in the later stages of your pregnancy. The gentle bend creates a balance to other strains and can relieve pressure on your spine. Since the exercise is said to relieve stress, anxiety, and depression, it can make a valuable contribution during and after your pregnancy.
As you can see, Supta Baddha Konasana offers a wealth of potential to guide you through your pregnancy. It can help you enjoy your pregnancy to the fullest and take some time out from time to time. Thanks in no small part to the props used, Supta Baddha Konasana can be performed by even yoga beginners. It's also a good choice if your usual yoga routine is no longer possible or recommended due to pregnancy. Find more inspiration and tips for yoga for pregnant women here. Draw your own strength and look forward to the birth of your child.
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Virabhadrasana III - the warrior III
by Nick
on Mar 06 2019
Virabhadrasana III, Yoga Warrior III, also called "Hero," is a yoga pose that requires considerable concentration, strength , effort, stability, focus, and balance. However, with a little patience, even beginners can master it and reap the benefits. Learn what these poses are and how to perform Virabhadrasana III.
Virabhadrasana III - the warrior III
What does Virabhadrasana III mean?
There are three variations of Warrior Pose. Each is physically and mentally challenging. Warrior 1 is an integral part of the Sun Salutation. Warrior 2 is also performed in almost all classes, while Warrior 3 is more commonly used in advanced yoga classes. Virabhadrasana III is a yoga pose that refers to the courageous warrior Virabhadra. But you don't have to worry that it has anything to do with war or violence. Instead, imagine Virabhadra as a hero, as the asana is sometimes called that. This yoga pose is more about spiritual "battle." The warrior pose helps ward off ignorance and ignorance, which are often seen as the cause of great suffering.
How is Virabhadrasana III performed?
The Warrior is a standing yoga pose that has a strengthening, mobilizing, and grounding effect. It is somewhat reminiscent of the scales familiar from physical education classes:
You balance on one leg and extend the other behind you. Your body weight is shifted onto your right leg. You need tension in your core to maintain balance.
Place your arms on your hips, pointing forward. Focus on your breathing. Make sure it's gentle and calm.
Now your upper body moves forward and your back leg rises until both legs are parallel to the floor. The hovering leg is no higher than your hip.
Bring your arms forward until they are parallel and shoulder-width apart. Inhale. Your standing leg is long, but your knees aren't fully extended. Activate your foot and leg muscles for a secure stance.
Breathe in and out slowly ten times.
To exit the asana, lift your chest and lower your leg again.
On the next exhalation, lower your arms.
After a short relaxation phase, repeat the exercise on the other side.
Focus on your breathing throughout the entire exercise. Make sure it's gentle, calm, and even. If you're a beginner and still feeling a bit unsteady on your feet, you can also support yourself with your hands on a block and press the foot of the leg you're extending backward against a wall.
What can you achieve with Virabhadrasana III?
Finding a stable position trains coordination, flexibility, strength, and stability throughout the body. Virabhadrasana III strengthens the back of the body, as well as the shoulders, thighs, and calves. The pose builds leg strength. It stretches the chest muscles, making them more flexible, and opens the lungs. Digestion can also be stimulated. Mentally, the asana helps you improve your concentration, inner strength, and stamina. This challenging pose is about finding peace, experiencing lightness, and not allowing yourself to be cluttered by countless thoughts in your head.
Summary
Virabhadrasana III, Warrior III, is a standing pose intended more for advanced yogis. This dynamic pose stabilizes the entire body. It promotes inner strength, concentration, and balance. It harmonizes and grounds. When performing this asana, do not push yourself beyond your limits, otherwise you will miss the benefits. Virabhadrasana III is not recommended for people with high blood pressure or knee or lower back pain.
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Virabhadrasana I - the Warrior I - for more determination and self-confidence
by Nick
on Feb 19 2019
There are three variations of Yoga Warrior, all of which are very powerful. Virabhadrasana I, or Warrior I, is known as the pose of the good hero. The goal of this asana is to strengthen the thigh and gluteal muscles, build inner strength, and increase determination. You can practice this standing pose in the Vidya basic series, initially after Sun Salutation, or at the end after Trikonasana (Triangle) . Virabhadrasana I can also be practiced by yoga beginners, but is considered an intermediate yoga exercise. You will now learn how to perform the exercise and what to keep in mind.
Virabhadrasana I - the Warrior I - for more determination and self-confidence
Virabhadrasana I - Warrior Virabhadrasana I - what exactly is behind it?
Virabhadrasana I, a standing pose, was named after a warrior from Indian mythology . The word Virabhadrasana is derived from Virabhadra, the hero who plays an important role in South Indian mythology. He fights for good. The starting position for all the poses in the hero series is the tree pose. Many people feel more confident through this asana. The power in this yoga pose comes from a standing position. It is channeled into your arms and beyond.
How to perform Virabhadrasana I? Step-by-step instructions:
Stand upright and take a big step about one leg length apart.
Step your right foot back. Stand in a lunge position with your hips pointing forward.
Turn your back foot outward about 60 degrees.
On the next exhale, bend your front leg . Place your feet shoulder-width apart, with your knee directly over your ankle.
The swords, symbolized by the powerfully upwardly stretched arms and hands, pursue the goal of gaining determination and energy and of growing beyond oneself when performing the exercise.
Your arms should be parallel to each other, with your palms facing inward. If you have shoulder pain, your arms don't have to point upward. You can also hold them outward. Don't tense your shoulders; keep them relaxed.
Lean your head back, look down at your hands, and breathe in and out calmly. Stay in Virabhadrasana I for 30 to 60 seconds. If you have neck problems, you can also look forward instead of up.
To exit the asana, place your arms on your hips, take a small step forward with your back foot, exhale, and relax your arms beside your body.
Then repeat Warrior I on the other side. Virabhadrasana I requires concentration, inner calm, and stamina. If you tend to arch your back, make sure you raise your arms to the sides above your head. This will make it easier to keep your back straight. Make sure you breathe consciously.
What physical and mental benefits can you achieve with Virabhadrasana I?
Raised arms create more determination, energy, stamina, and self-confidence. They can help you surpass yourself. Virabhadrasana I also stretches the shoulders, back, neck, abdomen, and groin. It can also improve balance and equilibrium, increase endurance, and strengthen the lungs. The latter results from expanding the chest, thus supporting deep breathing. Stretching the arms increases breathing volume. Virabhadrasana I is also said to be an excellent preventative measure against osteoporosis, stimulate the metabolism, help with digestive problems, and reduce fat around the hips.
Conclusion
Virabhadrasana I has a strengthening, harmonizing, and grounding effect. The key to success is proper posture and breath. The better you connect with the latter, the easier it will be for you to feel the warrior pose and find stability. People with a weak heart, high blood pressure, and unstable knee joints should not perform this yoga exercise.
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Ardha Baddha Padma Paschimottanasana: Experience length in the half-bound lotus
by Nick
on Feb 16 2019
Ardha Baddha Padma Paschimottanasana is a variation of the forward bend that combines an intense stretch with a graceful appearance in a single pose. As with many other yoga poses, the Sanskrit name gives clues to the appearance of this asana: "Ardha" means "half," "Baddha" means "bound," "Padma" means "lotus," and "Paschima" means "back." Ardha Baddha Padma Paschimottanasana also contains the word " Uttanasana ." This asana, which denotes the intense stretch in the forward bend, is usually practiced in beginner yoga classes. Ardha Baddha Padma Paschimottanasana is thus a forward bend with one leg extended and the other in the lotus position. The foot of the stretched leg is grasped by the same-side hand in the forward bend, and the foot of the leg in the half lotus position is grasped by the hand held behind the back.
Ardha Baddha Padma Paschimottanasana: Experience length in the half-bound lotus
Your path in Ardha Baddha Padma Paschimottanasana
Begin in Dandasana , sitting upright with your legs stretched out. From there, place your right leg (you will of course perform the exercise in the opposite direction later) in the lotus position on your left thigh. Make sure that the sole of your foot is pointing upwards as much as possible. This will optimally relieve the strain on your knee in this asana. Now bring your hand around your back and try to grab your right foot with it. No force! Pay attention to the limits that your body tells you to. The correct execution of Ardha Baddha Padma Paschimottanasana is more important than reaching the foot. You can also place your hand on your back. Then, consciously stretch out once more, with your upper body straight, bend over your outstretched leg on the floor and grab the foot. Now try to relax and allow yourself to allow yourself to enter the stretch, which will understandably be very intense at first.
Learn about the benefits of Ardha Baddha Padma Paschimottanasana
In the half-bound lotus pose, you can stimulate the activity of your liver and spleen, potentially supporting your digestion . The liver is particularly important for fat metabolism, and a well-functioning spleen can purify your blood and effectively strengthen your immune system. You can also potentially benefit from Ardha Baddha Padma Paschimottanasana for gastrointestinal problems, especially constipation.
In addition to your internal organs, your musculoskeletal system can also benefit sustainably from Ardha Baddha Padma Paschimottanasana. With your legs resting on the floor, you stretch the backs of your thighs, an area where the muscles often tend to shorten. The same applies to your lower back, which, for healthy posture, shouldn't be shortened either, to avoid a hollow back. The side of the lotus position also benefits from intensive hip opening. By returning your arm behind your back, you gently rotate your upper body and can also stretch shortened chest muscles. This often occurs when we sit at a desk for long periods. Pulling your toes in also makes the involved joints more flexible.
What you should pay attention to in Ardha Baddha Padma Paschimottanasana
As with all other yoga asanas, the beneficial effects of the half-bound lotus pose depend on performing the exercise correctly. It's especially important to ensure that you enter the forward bend with your back as straight as possible. In the lotus position, turn the soles of your feet upward to relieve pressure on your knees. You can lower your chin slightly in the forward bend to ensure a straight and thus optimally protected cervical spine.
If you have problems with your hips or knees, your yoga teacher can show you how to modify Ardha Baddha Padma Paschimottanasana for yourself or teach you an alternative pose.
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Skandanasa: Experience strength in the attitude of the war god
by Nick
on Feb 12 2019
You may have practiced Skandasana before turning to yoga. It's a side lunge held very low. You grasp the ankle of each foot with your hands. You also rotate your torso toward the extended leg and lower your upper body onto it. There are also alternatives that make the pose easier or a bit more intense. You'll learn more about these below. The important thing to remember is that all variations have one thing in common: They offer you tremendous hip opening as well as the strength and flexibility of the War God.
Skandanasa: Experience strength in the attitude of the war god
How to get into the asana of the war god Skandasana
Of course, your path to Skandasana can be completely individual. But if you need some inspiration, this sequence might help: Start in a wide forward bend (Prasarita Padottanasana) . From there, bend your right knee (you can do the asana in reverse later, of course) and move into a deep knee bend, the so-called half squat. While your right leg is sharply bent, your left leg remains straight. From there, lift the toes off the floor and pull them toward your body so that only your heel remains in contact with the mat.
This is where the options offered by the War God pose begin. For example, flexing your feet is not absolutely necessary. If the stretch with one foot on the floor already seems very intense, or you need a stable grounding with that foot, you can stay with your whole foot on your mat. You can also choose the position of your arms. You don't necessarily have to place your hands on your ankles. For more balance, you can of course also place them on the floor for more stability. You can also place your hands in Anjali Mudra , place your elbow on the left side of your left knee and gently twist up in this way. Side positions of your arms are also possible, of course.
Learn the effects of the God of War's stance
Skandasana is a standing pose and also a hip opener. This already demonstrates the two main benefits that the War God asana can offer: leg strength and hip flexibility. Depending on which leg you are currently bent in the deep side lunge, you stretch the back and inner thighs, as well as your hips. Your balance is also challenged in the deep War God pose. This also leads to comprehensive strengthening of your core (the abdominal and back muscles).
Tips for correct exercise execution
If you have trouble balancing in Skandasana, it's helpful to stand on the ball of the foot of the bent leg. This way, you don't need to bend the leg as much.
If you're already an advanced yogi, you might be interested in the following variations: For example, you can alternate between Tree Pose and Skandasana, thereby intensifying the strengthening of your legs. You can also tie both hands by bringing your right hand behind your back and joining it with your left hand.
No matter how you practice Warrior Pose, it's always important to practice in opposite directions. You should also consult your orthopedist or yoga instructor if you have problems with your hips or knees. There will always be helpful alternatives in yoga. Even as an experienced yogi, always pay attention to correct exercise form. As a beginner, it's best to learn Skandasana in a beginner's class. Afterward, the exercise is also suitable for home practice, allowing you to experience the beneficial experiences that the god of war has to offer in your daily yoga practice.
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Supta Padangusthasana: intensive leg stretch while lying down
by Nick
on Feb 01 2019
Do you sit at a computer or study at a desk all day? Then Supta Padangushthasana is the right exercise for you to relieve your strained back! Supta Padangusthasana, the reclining hand-foot pose, offers you both stretching and relaxation. Here you'll learn more about the beneficial effects of this asana, how best to perform it, and various variations.
Supta Padangusthasana: intensive leg stretch while lying down
Regeneration in supine position: Supta Padangusthasana
The Sanskrit name of this asana also reflects the posture: "Supta" means "supine position," "Pada" means "foot," and "Angustha" means "toe." In Supta Padangusthasana, you lie on your back. Begin with your legs bent and both feet on your mat. Pull your bent right knee toward your chest (later, you will also perform this asana in reverse) and hold it there for a few breaths. Then straighten it and let the other leg slide to the floor. This leg is now stretched out on the mat; grasp the other leg with your hand near the foot, stretching the leg, foot, and toe. You can grasp either the foot or the toes, as you prefer. For an intense stretch, it is important that the toes of both legs are flexed. This means the toes are drawn toward your body. Now relax and allow yourself to enjoy the beneficial stretch.
Experience the effects of Supta Padangusthasana
The reclining hand-and-foot pose can offer you numerous beneficial effects if you perform this asana mindfully and respect your body's limits, which you should do with all yoga asanas. First, you'll feel an effective stretch in the backs of your thighs. You can vary this: The flexed position of your feet further intensifies the stretch of the muscles, which are often shortened in this part of the body. The gluteal muscles are also harmoniously incorporated into the stretch in Supta Padangusthasana.
It's important that you perform this asana so that your lumbar spine is on the floor and that you don't arch your back. Then you'll quickly notice that Supta Padangusthasana can help you relax your lower back. This is particularly beneficial after a stressful day at work, and you could incorporate it into your daily evening yoga routine. The hand-foot pose may be a helpful exercise for you if you have problems with the sciatic nerve , which runs from your lower back across your buttocks into your right or left leg (you can also recognize sciatic pain by its path). To be on the safe side, however, you should inform your doctor, such as an orthopedic surgeon, about your yoga practice beforehand. Information about your sciatica problems is also important for your yoga teacher, as they can then pay particular attention to ensuring that you're performing Supta Padangusthasana correctly.
Supta Padangusthasana has even more to offer: By consistently engaging your core in this asana, you also strengthen the small muscles around your lumbar spine, which can provide valuable stabilization in this often very vulnerable area of the back. By engaging, you also stimulate the organs located in this area. This is especially interesting for female yogis, as the pose can potentially help you cope with period pain.
What you should pay attention to in Supta Padangusthasana
In the hand-foot pose, the lumbar spine remains on the floor. This is the most important thing to remember. Even when stretching, be mindful of the limits your body imposes. You don't have to grab the foot of your leg when it's off the floor if that's impossible with the leg straight. Feel free to grab your leg by the calf or thigh. We know numerous props from Iyengar yoga . In Supta Padangusthasana, you can place a strap around your foot and experience an intense stretch tailored to your individual needs, while keeping your back properly grounded to the mat.
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by Nick
on Jan 12 2019
Bakasana: hover like a crow
This exercise is fun, looks great, and develops a whole range of skills. Bakasana, the crow pose, is easy to recognize: The practitioner stands with only their hands firmly planted on their mat, and their bent legs float in the air with the rest of their body. Although the exercise doesn't look particularly easy at first glance, it can often be learned quickly even by yoga beginners. All you need is a little strength in your hands and a dose of courage. You'll be able to take off and enjoy your little flight over your mat. Just give it a try. Here you'll learn how to do Bakasana successfully and what positive effects the crow pose can offer you.
Take off and feel good!
Good grounding is important. Therefore, squat down and pay close attention to how you place your hands. If you place your fingers well spread on your mat, you'll have a larger surface area, significantly improving your balance. Your arms should be slightly bent at the elbows so you can flexibly find your balance. Decide whether you want to place your knees above your armpits or on the outside of your arms. In every variation, it's important that your legs are firmly planted.
Now comes your second decision regarding this asana. Would you prefer to lift both legs off the ground at the same time, or would you prefer to enter Bakasana by lifting one foot off the floor at a time? Both variations are correct. The further you lean your upper body forward, the easier it will probably be for you to maintain your balance . The fear of losing your balance is normal. The more you practice the exercise, the more it will disappear. It's best to focus on one point on the mat. This provides you with calm and concentration.
Feel the positive effects
Bakasana has tremendous benefits for the mind, body, and spirit. This begins with the strength that develops in your fingers and hands, but also in your arms. By engaging your core, you strengthen your abdominal muscles and activate your digestive organs. Your inner leg muscles also participate in this exercise and play a crucial role in its success. Your back experiences a soothing stretch. Crow pose is also a gentle hip opener.
Mentally and emotionally, your self-confidence will be strengthened, and you'll achieve balance both visually and internally. The message of Bakasana is that with a little courage and your two hands, you can accomplish a lot: even fly. Try it out and see how good it feels and how much better Bakasana will work each time!
Prepare Bakasana well
For Crow Pose, you need strength in your hands, good hip opening, and balance. You can achieve this strength in the plank pose Chaturanga, for example, or simply in Downward-Facing Dog. Hip opening can be achieved in Lotus Position or Triangle Trikonasana , for example. You can train balance in Tree Poses.
If you have trouble getting into Bakasana, you can place your feet on a yoga block and move into Crow Pose from there. If balance is a concern, place a person in front of you to catch you or place soft padding in front of you. But you'll soon realize that you don't need any of this.
Important information for you
Your yoga teacher can always give you the support you need. One more thing is important to know before you take off into your first Crow Pose: Consciously pull your shoulders away from your ears to keep your neck long and avoid tension. If you have shoulder or finger problems, there are valuable alternatives to Bakasana. You should also avoid taking off into Crow Pose during pregnancy.
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Chatus Pada Pitham - physical and mental flexibility
by Nick
on Jan 08 2019
Chatus Pada Pitham - physical and mental flexibility
Translated, the Sanskrit term Chatus Pada Pitham means four-legged or four-footed table, although Pitham can also be translated as stool or bench. In this asana, your hands and feet remain firmly planted on the floor, while your pelvis, back, and shoulders are in a straight line off the floor. Thus, as the translation suggests, the shape of the posture is reminiscent of a stool or table. In a figurative sense, the stable support of the table legs—that is, your arms and legs—ensures your balance. On this solid foundation, your torso and back flexibly escape the pull of gravity and experience the resulting freedom. They open themselves to higher realms.
Backbends change the perspective
Chatus Pada Pitham is one of the backbends. These are inverted poses, as you move from an earth-facing posture by bending your torso and back upward and backward. Your face, and consequently your attention, also takes on a different perspective. The belly, chest, heart, and throat open up and achieve a sense of spaciousness—this is one of the goals of Chatus Pada Pitham. At the same time, you should strengthen your earthbound steadfastness and experience the freedom that results from it.
Take Chatus Pada Pitham
This asana is suitable for beginners and advanced practitioners. Initially, the unfamiliar posture and muscle strain may limit execution. However, this will improve: Gradually, you'll be able to better achieve the desired position and hold it for longer.
First, sit upright with your legs bent and support yourself with your hands behind you. Place your palms behind your buttocks, with your fingers facing away from your body, also pointing backward. As you inhale, slowly raise your pelvis, while simultaneously pressing firmly onto the floor with your hands and feet, tensing your vascular muscles to generate the strength to lift the pelvis. Ultimately, your thighs, buttocks, and back should form a horizontal line up to your shoulders.
Another vertical line is formed by the lower legs from the heels to the knees, and a final one by the arms from the wrists to the shoulders. Your hands and feet should be approximately the same width apart as your buttocks. Your head should be tilted back in a relaxed position. Your eyes should also look back—ideally, you see everything from a reverse perspective. If this isn't possible, for example, due to tense or sore neck muscles , tilt your head slightly toward your chest.
Hold the asana and relax your back
To hold Chatus Pada Pitham, tighten your thigh, glute, and abdominal muscles. Hold the pose for a few breaths. As you breathe deeply, try to feel the strength in your legs and the lightness of your spine. With practice, yogis report increased elasticity and strengthening of the core muscles. With some practice, you'll be able to completely relax your back. Looking backwards allows you to gain a different perspective while maintaining secure contact with the floor with your hands and feet.
You end Chatus Pada Pitham by slowly lowering the pelvis as you exhale, one vertebra at a time, until you have returned to the starting position.
Physical, mental and spiritual effects
Yoga aims to affect the body, mind, and spirit. In Chatus Pada Pitham, the four-legged table pose, you stretch the back of your body. This pose is intended to refine your sense of balance and sharpen your senses for increased body awareness. The arms and legs lend stability to the asana and are strengthened, while the back gains greater flexibility. The inversion pose is also intended to help you leave old habits behind, gain a new perspective, and experience spiritual freedom. Mentally, the goal is inner balance, a relaxed posture, serenity, flexibility, and willpower.
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Adho Mukha Vrksasana - the handstand
by Nick
on Jan 05 2019
Adho Mukha Vrksasana - the handstand The Adho Mukha Vrksasana pose is one of the asanas that demands a very special level of concentration and physical balance. The handstand, when performed correctly, is no different from the classic handstand in gymnastics, yet the handstand in yoga is a more conscious exercise. After all, this pose isn't just about shoulder strength and physical balance, but also about overcoming mental barriers . Closely connected to the handstand is the – only human – fear of falling. Learn how to gradually work your way up to Adho Mukha Vrksasana and why you absolutely should. The slow and safe way to the handstand First, make sure you're warmed up properly. Don't start a session with Adho Mukha Vrksasana; loosen your shoulders beforehand and use your workout routine to gently loosen up. To assume Adho Mukha Vrksasana, start in downward-facing dog (Adho Mukha Svanasana) and place your fingers just a few inches from the wall. Place your hands under your shoulders, fingers pointing forward, parallel to each other. Rotate your upper arms slightly outward to open your shoulder blades. Press your hands firmly into the floor. Now pull one of your legs a step closer to you so that it is slightly bent. Do a few practice hops to get a feel for the necessary momentum. The goal is to keep your upper body straight, with your center of gravity (your hips) positioned vertically above your hands. This will make your legs almost weightless, allowing you to reach the Adho Mukha Vrksasana position with your long, stretched leg in a wide arc, then bring the bent leg up and stop. First, practice the handstand against a wall to ensure you remain secure. If you use too much momentum, the wall will stop you; if you use too little momentum, you'll land back on your feet. This feel for the necessary balance is important for eventually being able to perform Adho Mukha Vrksasana while standing freely. With each successful handstand, the next one will be a little easier. The goal should be to achieve a straight handstand with your body completely stretched. Only your head is back, looking down at your hands. Try to hold Adho Mukha Vrksasana for 10-15 seconds and then gently land your feet again, slowly shifting your center of gravity. This will allow you to land softly, like a cat on your toes. If you perform Adho Mukha Vrksasana standing freely and find yourself wobbling, try to bend your legs towards your navel. This will help you land back on your feet. If you fall towards your back, quickly tuck your chin to your chest; this will cause your back to naturally round. Bend your arms to reduce the height of your fall and let yourself roll over. Remember these safety tips, and then you don't have to be afraid of falling. Especially at the beginning, occasional falls are part of the handstand routine. Powerful pressure and energy flow As with all downward-facing asanas, Adho Mukha Vrksasana benefits from the reversed blood flow, allowing the blood to slowly sink from your feet to your head. Unlike other vertically inverted poses, however, you must maintain the handstand with great strength and discipline, which naturally shortens the duration of the position. Physically, Adho Mukha Vrksasana is one of the most demanding asanas; the handstand challenges and develops your sense of balance, core strength, and, of course, your upper arms (especially your triceps), shoulders, and shoulder blades. You'll notice the effort as soon as you assume the pose. In the handstand, you'll not only confront your fear of falling, but also be expected to find inner balance. The demanding nature of the exercise forces you to focus exclusively on your body and let go of everyday annoyances. At the same time, you'll develop your balance, body awareness, and self-awareness —which can also help you off the yoga mat. Image © lightfieldstudios / 123rf.com