Yoga BLOG
Baddha Padmasana - bound lotus position
by Nick
on Dec 31 2016
Baddha Padmasana - bound lotus position Baddha Padmasana is an advanced Padmasana pose. Before you begin, you should be perfectly seated, otherwise it will be impossible to perform the exercise correctly. Baddha Padmasana means "bound lotus position." Sit correctly and perform Baddha Padmasana To do closed seat Padmasana, start from Dandasana . Sit in the lotus position with your legs crossed. Your heels should touch the lower part of your stomach. Then cross your arms behind your back, with your right hand on your left side and your left hand on the right. Grab your right toe with your left hand and your left toe with your right hand. As you try to reach the toe, bend your torso forward slightly. This makes it easier to reach the toe. Keep your back straight. Stay in this position for a while before switching legs and doing the same on the other side. If you want to take the exercise to a more advanced level, bend forward and tuck your chin against your chest or place it in front of you. Keep your back as straight as possible. Breathe slowly during the exercise. What are the positive effects of Baddha Padmasana?
Baddha Padmasana helps keep the back straight, which can prevent back problems and also have a positive effect on existing back and shoulder pain. The pose significantly stretches the leg muscles, hips, toes, ankles, and knees. The same applies to the arms, shoulders, and wrists. This increases flexibility and helps prevent arthritis by keeping the joints flexible. Crossing the arms and shoulders behind your back opens the rib cage and expands the chest. This has a positive effect on the lungs. It also stimulates digestion, reducing the risk of constipation. You'll also receive a significant energy boost. While performing the pose, visualize the energy flowing to your brain to be stored as life force. What should you pay attention to when doing Baddha Padmasana? When assuming this pose, focus on stretching all your muscles and joints. Don't stay in the pose for more than 50 seconds, though, as it's not a pose meant to be held for long. This short time is enough to reap the benefits. After performing the pose, stretch your legs to avoid overstressing your joints. This pose must be practiced regularly, for at least six months, to achieve maximum results. This pose is not suitable for pregnant women. Baddha Padmasana can also help relieve pain. In this case, however, you should consult your doctor and yoga instructor beforehand to make sure it's suitable for you. Conclusion Baddha Padmasana, or "bound" (baddha) lotus pose, is a very challenging variation of the lotus pose . The exercise has a variety of positive effects. It is primarily aimed at increasing health, strength, vitality, and well-being. The benefits become very apparent over time. If you have trouble reaching your toes at first, you can practice Ardha Baddha Padmasana, or half pose, for four weeks and then move on to the full pose. The half pose prepares you very well for the full pose. Image © dimol / 123rf.com
Kukkutasana - the Rooster Pose
by Nick
on Dec 27 2016
Kukkutasana - the Rooster Pose Kukkutasana is a fairly challenging yoga pose and not suitable for beginners. You should already be familiar with other yoga exercises and be at least an advanced practitioner. Kukkutasana is composed of the two words "rooster" and "posture" and translates as the pose (also known as an asana) of the rooster. This yoga pose is described in detail in the first chapter, verse 26, of the Hatha Yoga Pradipika . It is a seated asana, and in this difficult exercise, you stand on your hands. How exactly is Kukkutasana performed? First, get into the lotus position (Padmasana) . Next, bring both your arms, one after the other, between your calves. Then place your palms directly on the floor with your fingertips pointing forward. Then, slowly and carefully lift your body off the floor. Your two crossed feet should end up as high as your elbows. If you raise the lotus position a little, it will be easier to get your arms through. It's best to stay in this position for as long as you can. Afterwards, return to the lotus position. It's best to stay in Padmasana for a few minutes and meditate for a while. You shouldn't repeat Kukkutasana straight away, because the yoga asana is quite demanding and will place a lot of demands on your body. What are the positive effects of yoga practice? If you practice Kukkutasana from time to time, your mind and body will reap a variety of benefits. In this challenging asana, all the well-known effects of Padmasana can unfold. The pose is very comfortable for your back and is also ideal for meditation. You don't need a cushion for this asana. This yoga exercise is definitely very effective against Alasya (laziness), and the nadis are also thoroughly cleansed with this asana. Thanks to this exercise, your nerves can stay healthy. The asana also has a harmonizing and activating effect. The Rooster Pose can strengthen your arm muscles, neck, and shoulders. Additionally, Kukkutasana can also improve your coordination and sense of balance. This yoga pose can help you develop your shoulders, deltoids, arms, and even your pectoralis minor and major muscles. This pose can broaden your chest, and your arms can also lengthen over time. Kukkutasana is the best yoga pose for courage and determination, and it's sure to do your shoulders, back, and neck some good. In general, Kukkutasana is a very good exercise for maintaining balance, and the yoga pose can also help you strengthen your arm muscles and wrists. When is the asana useful and when is it not? Kukkutasana addresses the two energy centers , the crown chakra (Sahasrara) and the brow chakra (Ajna) . If you are a yoga beginner, you should avoid this exercise. Kukkutasana only becomes useful and can develop its full effect with sufficient experience. This yoga exercise is ideal after forward bends or as part of various sitting postures. It is best to do Rooster Pose directly after Peacock Pose (Mayurasana) or after Crow Pose (Kakasana) . If your arms are not long enough, you can use blocks as aids in this yoga exercise. The effect is the same in any case. Overweight people will definitely find it difficult to put their hands between their calves or thighs. For this reason, Kukkutasana is less suitable for people who are heavier. Image © byheaven / 123rf.com
Garbha-Pindasana - Embryo in the womb
by Nick
on Dec 22 2016
Garbha-Pindasana - Embryo in the womb Garbha translates as womb, uterus, and womb. The word pinda refers to the embryo in its early stages, and asana means posture or position. Translated into English, this yoga exercise is called embryo pose in the womb. This name is also very apt, as the posture in this exercise is truly reminiscent of the fetal pose. This exercise is by no means one of the easiest poses in yoga and is therefore not suitable for beginners. Garbha Pindasana is more aimed at advanced or professional practitioners. This yoga exercise is one of the asanas used to activate the abdominal organs. If you perform Garbha Pindasana correctly and regularly, it will have benefits for your body and mind. How to perform the yoga exercise Before you perform this rather difficult yoga exercise, you should first put on something comfortable and then stretch your body and warm up for a short time. Next, you start into the Padmasana position (lotus position) . To do this, sit on the floor, preferably on a yoga mat and stretch your legs out in front of you. Make sure that your spine is straight and then bend your right knee and place it on your left thigh. The sole of your foot should be facing upwards. Repeat the whole process with your left knee. With your legs crossed, place your hands on your knees with your palms facing upwards. For Garbha Pindasana you now have to tilt your body slightly backwards and bring your knees up. Now place your hands between your thighs. Next, bend your elbows and bring your palms together with your fingertips pointing upwards. After holding Garbha Pindasana for a while, return to the starting position. Remain in this position for a short time. You can repeat Garbha Pindasana one or two times if you wish, then take a break. You should definitely not perform this yoga pose if you are a beginner and have not yet mastered the important basic exercises. Furthermore, this yoga pose is not suitable for you if you have health problems with your hips, knees, or ankles. The variation of Garbha-Pindasana If the regular version of Garbha Pindasana bores you or even finds this yoga pose too easy, you can of course also try the variation. This is a bit more difficult than the classic version and also demands more from your body. Sit on a yoga mat and first assume the lotus position. Then perform Garbha Pindasana as usual, but bring your hands and head together and then place your hands on your ears. Stay in this position for about 2 minutes and then repeat the variation 1 to 2 times. Garbha-Pindasana - Effects on the mind and body If you practice the yoga pose Garbha Pindasana regularly, both your body and mind will benefit from a number of positive effects. Your entire spine can relax optimally during this exercise, especially the muscles in your lumbar spine. The Garbha Pindasana exercise can also be beneficial if you suffer from abdominal cramps or if you want to strengthen your abdominal muscles. Thanks to the optimal relaxation of your spine, the yoga pose also affects your mind, and you can relax very well during this pose. If you are restless or upset about something, the yoga pose can help you calm down quickly. Image © sorsillo / 123rf.com
by Nick
on Dec 18 2016
Simhasana I and II - the lion Simhasana (Lion Pose) is a yoga pose for emotional balance and expressiveness, and is also called Simhasan or Simha Asana. The Lion Pose is one of the most popular asanas, even though it may seem a bit strange to some. This is because you may be required to make faces during this popular pose. However, if you overcome your initial shyness, Simhasana is a very effective pose with several positive effects. In addition, these loud movements will definitely clear your head. Simhasana is one of the 84 main asanas and is best performed after Paschimothanasana (Forward Bend) or Ardha Matsyendrasana (Twist Pose) . This yoga pose can be performed by anyone and is not particularly difficult. The most difficult thing about this pose is that you have to overcome your own fears. This is how the yoga exercise works in detail The lion pose is suitable for both beginners and experienced people. Wear comfortable clothing and ideally use a yoga mat . First, sit on your heels on the mat with your hands resting on your thighs. Next, take a deep breath. As you exhale, lean forward slightly and bring your head back slightly. Your palms should now be on the mat in front of you. Open your eyes and mouth wide and stick out your tongue as far as possible, as if you were trying to touch your chin. Next, direct your gaze upwards while keeping your spine straight. Focus your eyes on a point between your eyebrows. As you exhale, make a loud, strong roar, imitating a real lion. Now return to the seated position of Simhasana and repeat the yoga exercise a few more times. At first you might find this exercise a bit ridiculous, but over time you will definitely notice the positive effects that Simhasana brings. The positive effects of Simhasana on the body and mind
If you practice this yoga exercise regularly, your body and mind can reap a number of benefits. The lion pose can promote relaxation, tighten your face, and thus prevent future wrinkles. The Simhasana yoga exercise can even significantly improve your voice and your ability to express yourself. The yoga exercise can definitely have an energizing effect, particularly on the Ajna chakra. In addition to the physical benefits, this exercise can also have mental benefits. For one thing, the yoga exercise helps to reliably release existing emotional tension, and for another, it can also boost your courage. Because you roar like a real lion during Simhasana, it has a very liberating effect and can also have a positive effect on your self-confidence. Notes and variations of Simhasana In Simhasana I, you must never forget that you are a true, fierce lion and should roar loudly. If you have to laugh during this yoga pose, just laugh and under no circumstances bite your tongue. During the first few exercises, you'll definitely feel a strange sensation, as if you have a gag in your mouth. This strange feeling will definitely disappear over time. If this pose is too easy or too embarrassing for you, and you don't want to roar, try a variation. The most popular variation is Simhasana II. This yoga exercise is a more difficult lion pose. Before attempting this variation, you should definitely be able to do the regular lion pose without any problems. First, get into the lotus position , raise your knees, and place your hands on the floor directly in front of you. Bend forward with your hands on the floor, making sure to keep your hips flat on the floor. Move your waist and the sides of your chest forward and upward. Hold this position for 20 to 30 seconds, then return to the starting position of Simhasana II. Image © netsign33 / 123rf.com
by Nick
on Dec 15 2016
Tolasana - the yoga scales One of the most famous and yet most difficult poses in classical yoga is Tolasana. This pose, also known as the Yoga Balance, challenges and stimulates both body and mind. It all begins with a simple cross-legged position , Padmasana, with a straight back. The challenge, however, lies in lifting the body up onto one's hands. This is not an easy exercise for anyone, regardless of one's weight. To master the challenging Tolasana pose, you should start easy. Beginners of this pose should start with blocks or chunks placed next to their hips as aids. This not only prevents overexertion of their arms, but also makes it easier to achieve the desired result of supporting their body on their hands. Place your hands on the blocks, take a deep breath, and stretch their arms. Lift your body off the floor and hold this position for at least three deep breaths. Then slowly lower your body back to the floor. This is important, among other things, to avoid injuring yourself with sudden movements. As you already know, yoga is a gentle way to train both body and mind. Tolasana for advanced practitioners and what it can bring to you If you can hold your body on the blocks for three to five breaths, try doing it without them. Follow the same steps as before with the blocks. Place your hands on the floor next to your hips, inhale deeply, and push yourself up. Then hold this pose as before for three to five breaths. If you can increase it to ten deep breaths, you've achieved your goal, although you can, of course, set your personal goals higher if you wish. The Tolasana pose should actually be performed unaided. However, it's perfectly fine to keep the blocks if your arms would otherwise be too short. This happens more often than you might think. If performed correctly, Tolasana can help you improve oxygen intake in your lungs and improve your concentration. The exercise can also have a calming effect. And because you have to draw your legs in to achieve the full balance, it's also an ideal exercise for improving balance. It's not for nothing that this challenging exercise is also called "balance pose." Another positive effect of Tolasana is that it can even help against bloating and gas, because by drawing in the legs, it strengthens the abdominal muscles. This, in turn, massages the abdominal organs. If performed correctly, it can also strengthen your shoulders, arms, and core, gently training and toning it. What you should consider if you want to do the Tolasana exercise
As healthy as yoga is, there are unfortunately physical limitations that you must be aware of, especially when it comes to Tolasana. Not everyone can do every yoga exercise. You should avoid Tolasana if you have any pain in your shoulder joints or wrists. It doesn't matter whether the pain is temporary or chronic. Tolasana puts a particularly strong strain on these joints, which is why you should do the exercise slowly and carefully at first. After all, yoga isn't a competitive sport; it's meant to relax the body, mind, and soul. If you keep your back straight when sitting in this position and don't have any of the limitations mentioned above, it's a wonderful exercise to demonstrate how the different muscle groups in your body influence each other. By the way, Tolasana is composed of the words Tola for balance and Asana for seat or pose. Image © inesbazdar / istockphoto.com
The perfect posture - Siddhasana
by Nick
on Dec 09 2016
The perfect posture - Siddhasana Siddhasana is a well-known meditation pose in Hatha Yoga and is also known as the perfect posture. However, this pose is only suitable for men. Women who are interested can practice Siddha Yoni Asana as an alternative. You should not perform this pose if you have a sacral infection or sciatica. This is how the meditation position works in detail Make yourself comfortable on a suitable surface, such as a yoga mat , and wear appropriate clothing. First, place one heel directly against the Guda (anal sphincter, the main opening of your digestive tract). The other heel should then be at the base of your genitals. Arrange your legs and feet so that your two ankles are directly touching. You can rest your hands on them without any problems. There are also three common variations of Siddhasana. In the concealed pose, also called Guptasana, you place your left heel over your genitals. You place your right heel over your external reproductive organ. Your two ankles are close together, but they should not be touching. Your right toes exert pressure on the bulge between your left thigh and the left calf muscle. Gupta translates as "hidden," and this is a perfect fit for this pose, as in it, your genitals are almost completely concealed. The second variation of Siddhasana is called Diamond Pose or Vajrasana. In this pose, you place your left heel under your genitals while placing your right heel over them. In the third variation, Kshemasana, you assume the standard Siddhasana pose. In this pose, you raise both hands to chest height, with your palms facing each other. In general, it doesn't matter which of your legs is on top in Siddhasana. However, always be careful not to practice in a crooked position. The fact that your ankles are on top of each other creates a lot of pressure, which can potentially cause pain. For this reason, you should use a sponge or blanket. In the beginning, the pressure on your perineum may feel uncomfortable. After practicing for a while, the uncomfortable pressure will definitely disappear. The effect of Siddhasana Due to its effects, the Siddhasana meditation pose is one of the most popular sitting postures in Hatha Yoga. This meditation pose ensures that life force (prana) reaches the central energy channel, the sushumna. Because the heel is positioned at the pubic bone in this pose, the life force can easily flow inward. On the one hand, the prana flows to the tuber (kanda), and on the other hand, the energy is consistently prevented from rising upwards through the Saraswati Nadi. This directs the energy directly to the Muladhara Chakra . The heel, located between the genitals and the anus, channels the prana directly into the subtle spine (sushumna). If you meditate in this popular pose, it helps your energy rise directly through the subtle spine, allowing you to benefit from very deep meditation. For this reason, Siddhasana is also an excellent sitting posture for deeper experiences in meditation and pranayama . As with any other posture, you should only practice it if you feel comfortable and stable, and if you can hold the pose for an extended period. Siddhasana allows you to better control your reproductive hormones. This pose harmonizes and realigns the flow of prana. If you can hold the pose for at least 10 to 15 minutes, you will feel a tingling sensation. Blood circulation is directed directly to the abdomen and lower spine, stimulating the urinary and abdominal organs and the lumbar spine. Additionally, Siddhasana can also harmonize blood pressure and the reproductive system. Image © jauhari1 / istockphoto.com
by Nick
on Dec 03 2016
The Hero's Pose - Virasana Virasana, the Hero's Pose or Hero's Seat, is a popular pose in Hatha Yoga . The pose is described in the 23rd verse of the first chapter of the Hatha Yoga Pradipika and in the 17th verse of Chapter 2 of the Gheranda Samhita. This meditation pose is suitable for both men and women and should, of course, only be practiced if the body is in good physical condition. If you have heart problems or a ligament injury in your ankle or knee, this pose is not suitable for you. How is Virasana performed in detail? Wear appropriate clothing for Virasana and first place your right foot on your left thigh. Your right foot should be close to your knees. Next, place your left thigh on your right foot, resting your hands comfortably on your knees. Now you should practice Virasana extensively with your left foot on your right thigh and your right foot under your left thigh. In the popular pose, your right foot is directly on your left thigh and your left foot is under your right thigh, just below your knee. More accurately, your right leg is crossed over your left leg in a cross-legged position. In this position, your thighs, together with your overlapping lower legs, form a symmetrical triangle. In direct comparison to Ardha Padmasana (Half Lotus Pose), your feet in this position are near your knees and under the thigh of your other leg. Of course, you won't be able to do the pose perfectly at first. But with enough time and, above all, sufficient practice, you'll soon be able to do it easily. If you get bored with the classic Hero's Pose after a while, you can of course try the two variations. 2 more variations of Virasana The first variation of this popular pose is taught in 2.17 Gheranda Samhita and is a combination of Vajrasana (heel seat) and Ardha Padmasana (half lotus pose). First, place your right foot on your left thigh near your groin, just as you would in half lotus. Next, bring your left foot below your buttocks. Be sure to rest your hands comfortably on your knees. Practice this variation on the other side as well. The second variation of Virasana was also developed from the heel seat. First, bring your knees close together. Then, spread your heels apart and sit directly on the floor between your feet. Now place your hands comfortably on your knees or, alternatively, place your palms open upwards in your lap. What are the effects of Virasana? Virasana affects both your body and your mind. If you practice the Hero's Pose correctly, your legs can fully relax. This is especially important after a strenuous day. If your legs feel heavy or even swollen, Virasana will definitely provide relief. Even after extreme exertion, your legs can rest reliably in this pose, which is why track and field athletes also find it so beneficial. In addition to thoroughly relaxing your legs, Virasana also expands your chest and deepens your breathing. However, the pose can not only relieve pain and swelling, but also renew your strength, courage, power, and stamina. The pose restores mobility to your foot, hip, and knee joints and improves circulation in your legs and feet. Virasana can relieve heel spurs and tailbone problems, also helps with fatigue, and is a very good pose for pranayama and meditation . Image © shotsstudio / 123rf.com
by Nick
on Nov 30 2016
The Couch Pose - Paryankasana Paryankasana, also called Supta Vajrasana, translates to "diamond sleep" or "sleeping diamond." Specifically, it's a popular yoga meditation pose suitable for both men and women. This meditation pose is definitely not suitable for people with neck pain, sacral pain, sciatica, knee pain, or a herniated disc. How is Paryankasana performed? The starting position for Paryankasana is the heel pose (Vajrasana) . To do this, you slowly bend your body backward. Your elbows serve as a reliable support point. First, place your right upper arm on the floor, then your left upper arm. Then, briefly hold this position and feel your knees and the tops of your thighs. Both should definitely feel very comfortable and are among the most popular feel-good stretches. You enter Paryankasana by bending your elbows. Slide into it slowly by lowering your head toward the floor and arching your back. Maintain your balance and place your hands on your thighs. Try to keep your knees on the floor throughout the exercise. Your knees can move apart slightly in an emergency, but they should never leave the floor. A pleasant stretch is definitely desired in this meditation exercise . However, be sure to avoid overstretching your ligaments or muscles, and pay special attention to your knees. Once you're in the final position of Paryankasana, breathe slowly, consciously, and deeply. Return to the starting position the same way you entered. Be sure to use your elbows, as this will make it easier to come out of the pose. Never simply straighten your legs to exit the pose. Doing so could seriously injure your knees. Garbhasana or Shashankasana are best as a countermovement to Supta Vajrasana. Beginners should only practice this final position for a few seconds, then gradually increase the length of the movement. Over time, you'll be able to hold the pose for up to a minute. What are the positive effects of Paryankasana? Paryankasana affects both your body and your mind. In this pose, your abdominal organs are massaged, which can help relieve congestion. With time and enough practice, Supta Vajrasana will make your back more flexible, and your chest will stretch. In addition, your lungs will soon be able to function better, and this means your body gets more oxygen. If you suffer from asthma or bronchitis, this pose can be very helpful for you. From a purely physical point of view, it is completely sufficient if you can hold the pose for a minute. In terms of the spiritual effect, however, it makes sense to be able to hold Supta Vajrasana for a little longer than a minute. For this purpose, however, your body must be well prepared, and you should have sufficient practice. If you can hold Paryankasana for longer than a minute, the following chakras will be primarily activated: Anahata Chakra , Vishudda Chakra , and Swadhisthana Chakra . In addition, your sexual energy is channeled directly to the brain for spiritual purposes. Variation of Paryankasana
With a little practice, you can also vary Paryankasana. Two variations are particularly suitable for this purpose. Instead of lowering your head toward the floor, you glide further into this position by resting the back of your head on the floor. You can also stretch your arms back and cross your elbows behind your head. This variation stretches your abdominal organs even further. Additionally, this variation doesn't put any pressure on your neck. Image © Daniel Mock / de.fotolia.com
Parvatasana - the Yoga Mountain
by Nick
on Nov 23 2016
Parvatasana - the Yoga Mountain Yoga is an Indian science dating back thousands of years. It uses physical exercises, breathing exercises, meditation, and concentration to help achieve greater flexibility, relaxation, inner peace and serenity, and health. One of the most popular poses is Parvatasana, the Yoga Mountain. The word "parvatasana," which comes from Sanskrit, means "mountain pose." This yoga exercise aims to develop balance, body control, courage, and determination. Parvatasana is an advanced asana. Anyone can perform this exercise, regardless of age, physical ability, or cultural or religious background. The Mountain - Parvatasana - how is the exercise performed? For Parvatasana, you first choose a sitting position, starting with a cross-legged position. Extend your legs forward so that your heels and knees are together. Your back is completely straight, but your upper body should still be in a comfortable position. Place your palms together in front of your chest and press them together. Stretch your arms vertically above your head and inhale deeply. Remain in this position for 5 to 30 seconds, holding your breath. You can increase the number of seconds over time. It's best to close your eyes while doing this, as this increases the positive effect. When you want to exhale, lower your arms. Repeat this yoga exercise, the mountain pose, up to five times in a steady rhythm. Regular repetition of the exercise ensures that you breathe deeper, which brings more oxygen into your system and thus makes you more active. Deep breathing relaxes the entire body and contributes to a positive approach to tension, pressure, and stress in everyday life. What are the effects and benefits of Parvatasana, the Yoga Mountain? The Yoga Mountain pose can calm the nerves and mind, and relax the shoulder and neck muscles. The spine, shoulders, and abdominal muscles are strengthened. The entire upper body is stretched. The pose also develops various arm muscles, such as biceps and triceps. It can also relieve arthritic shoulder pain. Thanks to the deep and even breathing, the lungs are strengthened. This also benefits people suffering from respiratory illnesses, such as asthma. The lungs are evenly filled with plenty of air, and the used air is then completely exhaled. The touch of the palms of the hands brings centering and aids balance. This meditative method helps you find your center, and thereby achieve peace and clarity. This provides the opportunity to gain the necessary stability and distance to avoid being overwhelmed by any emotions or fears. At the same time, Parvatasana improves concentration. It can also promote digestion. Conclusion
Parvatasana develops balance and body control. The Yoga Mountain pose is also an ideal exercise that calms the nervous system, contributes to improved stress management, strengthens the back muscles, and can have an optimal effect on the respiratory system, the heart, as well as the neck and shoulders. When performing this yoga pose, it's especially important not to hunch your shoulders and keep your shoulder girdle broad. It increases shoulder mobility, and relieves strain on the neck and upper back muscles. If you occasionally lose your balance at first, this is not a problem. However, you should easily master the cross-legged position, the starting position of the Yoga Mountain pose. Simply repeat the exercise. With regular practice, you will notice the results within a short time. Image © belitas / 123rf.com
Utthita hasta Padangusthasana - Outstretched hand grasps big toe
by Nick
on Nov 02 2016
Utthita hasta Padangusthasana - Outstretched hand grasps big toe The yoga exercise Utthita hasta Padangusthasana is a classic balance exercise that also strengthens your leg muscles. In Sanskrit, 'utthita' means stretched. The word 'hasta' is synonymous with hand, and padangushtha is the Sanskrit word for the big toe. It's no wonder, then, that the exercise is also called 'outstretched hand grasps big toe' in German. Utthita hasta Padangusthasana is a good follow-up to Vrksasana , the tree pose. And some beginners in particular will be pleased to know that some people who are truly natural at Utthita hasta Padangusthasana have no problem stretching their legs completely during the exercise due to their physique. In our brief overview, we'll tell you everything about the benefits of Utthita hasta Padangusthasana. Our step-by-step instructions also show you how to easily practice Utthita hasta Padangusthasana at home on your yoga mat . How does Utthita hasta Padangusthasana actually work?
With this exercise, you strengthen and stretch your entire lower body. At the same time, your sides will become beautifully defined with frequent repetitions. Not only will you improve your sense of balance, but you'll also learn to stay focused. Utthita Hasta Padangusthasana is also said to be an ideal exercise for alleviating the symptoms of osteoporosis. Instructions for Utthita hasta Padangusthasana (Outstretched hand grasping big toe) Stand on your yoga mat and begin in the standing mountain pose . To do this, place your feet hip-width apart with your toes pointing forward. Place your left hand on your hip and bend your right leg, pulling it close to you. Ideally, you should now grasp your right big toe with your hand and wrap your thumb, index, and middle fingers around it. Balance yourself in the center of your body by applying pressure to your standing foot. Finally, with your next exhalation, simply stretch your leg out to the side – without losing the length of your spine. Speaking of easy : There are people who have never done yoga before who can still effortlessly practice Utthita hasta Padangusthasana right away. And there are people who have been doing yoga for years who still just can't manage to fully straighten their leg during the exercise. Our tip for anyone who has trouble with the straight leg: Look to yoga styles like Iyengar Yoga , which use props, and get a special yoga strap . You simply place it around your foot during the exercise to ensure the necessary stretch—the strap then acts as your extended arm, so to speak. Whether you practice Utthita hasta Padangusthasana with or without a belt, once you're in the final pose, breathe in and out evenly without losing your balance. More advanced practitioners or those with a natural talent can now grasp your foot with both hands to raise it even higher. With your next exhalation, bring your head, then your nose, and finally your chin to your right knee. Take a few deep breaths and hold this position. Possible characteristics of Utthita hasta Padangusthasana (Outstretched hand grasping big toe) in brief:
Strengthening
Stretching
Stretching the thigh muscles
Activates the circulation
Strengthens digestion
Strengthening the legs
Promotes coordination and balance
Opening of the shoulder and pelvic girdle
Image © fizkes / 123rf.com
The Gate: How Parighasana works
by Nick
on Oct 28 2016
The Gate: How Parighasana works The yoga exercise Parighasana is a true classic that, with regular practice, leads to increased flexibility. In Sanskrit, parigha means "pole used to close a gate"—hence the German word "Parighasana" (the gate). The exercise can be combined well as a preparatory exercise to Utthita Trikonasana, the Extended Triangle Pose. This exercise is especially ideal for beginners, as even if you lack flexibility, Parighasana can be easily performed with simple props. In our brief overview, you'll learn all about the beneficial effects of the gate pose. We'll also show you step by step how to easily practice Parighasana at home on your yoga mat . How does Parighasana work? When practicing Parighasana, the area between your ribs, where numerous smaller muscles are located, is particularly stretched. Parighasana also improves your breathing—because during the exercise, you continuously draw your chest upward as you inhale and downward as you exhale. Regularly practiced, Parighasana can therefore be supportive for respiratory problems, such as asthma or certain allergies. At the same time, your internal abdominal organs and lungs are stimulated and invigorated. Instructions for Parighasana: Our tip in advance : If you have knee problems, you should put a blanket or a second yoga mat underneath you before starting the exercise. Then sit down on your mat and first get into a kneeling position - use the long side of your yoga mat for this. Now start by stretching your right leg out to the side. Make sure that your hip, right knee and right foot form a harmonious line. Ideally, your heel and toes should not lift from the floor. If this is not possible for you, you can use a folded blanket for support. Then place your left knee in a vertical position under your left hip. Now breathe in and stretch your left arm up as far as possible. Use the full length of your body from your knee to your fingertips. Then exhale and place your right hand on your right thigh. Lean to the right side as far as possible – you should now feel the stretch from your hip all the way up to your arm. If you have neck problems, simply relax and look straight ahead. Otherwise, lift your head and look up to your left arm. You have now reached the final position and remain there for three to five deep breaths. Enjoy the deep twist and the soothing lengthening of your spine! To exit the pose, exhale and bring your upper body back to the center of your yoga mat. Then, as you exhale, lower your left arm and bring your right knee back to the mat. Take a short breath and then simply repeat the exercise on the other side of your body. Our tip : Parighasana can be a bit tricky to master, especially for beginners or those with severe knee problems. If you find yourself struggling to perform the pose, you can also perform it while sitting on a chair . Simply extend your right leg out to the side. Your left leg remains as it is while you press your foot firmly into the floor. Now, as you inhale, create the necessary length, and as you exhale, stretch out far beyond your straight leg. The most important features of Parighasana in brief:
Stretching the lateral upper body
Solutions for blockages in the spine
Stretching the hamstring muscle
Opening the shoulder area
Supportive effect for respiratory problems
Stimulates the internal abdominal organs such as kidneys and lungs
Image © fizkes / 123rf.com
Lolasana - Earring Yoga Exercise
by Nick
on Oct 24 2016
Lolasana - Earring Yoga Exercise
You've probably seen a yogi in Lolasana before. This yoga pose, in which you stand on your hands and pull your crossed or even just bent legs under your bent torso, exerts an irresistible fascination on every observer. Many people then imagine that Lolasana is an exercise that can only be performed by very experienced yogis and seems impossible to learn on their own. But appearances can be deceiving. With a little practice, you too can perform this asana. In this blog post, we'll describe what Lolasana actually looks like, where its name comes from, the effects of this exercise, and how you can learn it.
Earring and swing at the same time
The term Lolasana comes from Sanskrit—you'll know this from other yoga poses, too. "Asana" means "exercise," and "lol" means "to dangle or swing." The descriptive description refers to a swinging exercise, which in yoga is also known as the "earring exercise." Just as an earring dangles from the wearer's ear, the yogi swings the rest of his body in the air with the strength of his arms.
Feeling strong and light at the same time
Strength and lightness in one. The Lolasana pose allows you to experience both. Strength comes from the sensation of your strength. The strength of your arms, with which you support yourself. The strength of your torso, with which you effortlessly hover above the ground. Lightness comes from the pendulum motion of your body itself. You seem to swing above the ground, virtually weightless. This frees you—both in your body and in your thoughts. This, too, is flow. Movement in body and mind. Added to this is the self-confidence that this pose brings you: You know that you can rely on your strength and balance.
In addition, with Lolasana you activate two important chakras: Muladhara (root chakra) and Manipura (solar plexus chakra) .
Laying the foundations
To perform Lolasana, you need a few basics that will enable you to assume and hold this position. If you want to "hang like an earring," you need strength. Firstly, in your arms, as this pose is part of the arm balances. Secondly, in your core, because like so many yoga poses, Lolasana requires a strong core, a centered strength in the middle of your body. You can best train your strength with downward dog pose (Adho Mukha Svanasana) , plank pose (Chaturanga Dandasana) , and—at an advanced stage of your practice— crane or crow pose (Bakasana) .
Your path to Lolasana
Feel how it feels to sit with your legs stretched out and place your hands on the floor at your sides. Then get into a cross-legged position . Place your hands next to you. Gently press the floor beneath you and feel the weight of your body resting on your hands. Now try lifting one bent leg and then the other using the buttocks on the same side, alternately. If you can manage it, do both sides. Only when you feel confident enough, go a step further: Practice Crow Pose, Bakasana. To do this, support yourself on your hands while squatting and lean your upper body forwards. Here you first lift one leg, then the other and finally both legs and pull them under your torso. You are now ready for Lolasana, your swing.
Blocks as a valuable tool
When practicing Lolasana, Earring Pose, you might think your arms are too short and that swinging will never work. Be patient—with yourself and with the practice. With blocks, you can lengthen your arms as needed, and you'll be well on your way to swinging.
Image © vatikaki / 123rf.com
Padangusthasana - hand to foot yoga pose
by Nick
on Oct 20 2016
Padangusthasana - hand to foot yoga pose Padangusthasana, translated from Sanskrit, means "hand to foot pose." This pose is one of the first you'll learn in a beginner's yoga class. It's also one of the simplest; even beginners can perform it right away, although usually not completely. Padangusthasana stretches your entire musculature from head to toe and activates the organs in the abdominal region. What you should know before performing this exercise Padangusthasana is easy to perform, but there are a few things you should be careful about. Only perform this pose on an empty stomach. The best time for yoga is early morning, before breakfast. If you practice yoga at any other time of day, make sure it has been at least 4-6 hours since your last meal. This is especially important for the Hand to Foot pose, as the stomach and intestines are compressed during this pose. A full stomach could cause heartburn or belching. You shouldn't perform Padangusthasana if you have a spinal injury or illness, or if you're suffering from unexplained back pain. It's also best to avoid this pose if you have a cold, a severe runny nose, or sinusitis, as the upside-down position increases pressure in the sinuses. This is what Padangusthasana does Padangusthasana stretches the entire body, particularly the leg muscles and lower back muscles. This exercise activates all organs of the abdominal region such as the digestive system, reproductive system, liver and kidneys. Padangusthasana has a relaxing effect and can relieve stress and anxiety. Padangusthasana is recommended for menstrual cramps, headaches and constipation. Instructions for the hand to foot posture
The hand to foot pose is one of the standing asanas; you don't necessarily need a yoga mat for it, just a firm surface.
Stand straight and upright with your feet parallel. The distance between your two feet should be at least 15 cm. Your legs should be straight and your knees should be fully extended. Take a deep breath. As you exhale, bend forward with your upper body straight and try to touch your knees with your forehead. Make sure your head and torso move together.
Grasp your right big toe with your right hand and your left big toe with your left hand. Grasp your toes tightly.
Take a deep breath and raise your upper body until you're standing upright again. You can stretch your arms upwards. Exhale.
Repeat the exercise several times
Note for beginners Beginners often struggle to lower their heads to their knees or reach their toes. But that's not a hindrance; you can still perform the exercise even if you're not yet very flexible. Simply bend your upper body down as far as you can. But don't force it further than you can. Under no circumstances should you feel pain in your legs or back. If you repeat the exercise regularly, you'll be able to lower yourself further over time. Variation for advanced players
Once you've mastered Padangusthasana, try the variation Utthita Hasta Padangusthasana. For this pose, stand upright and extend your right leg straight out to the right. Then, grasp the big toe of your right foot with your right hand. Repeat on the other side, trying to maintain balance. This variation stretches your hips. Image © elenaphotos21 / 123rf.com
by Nick
on Oct 17 2016
Vatayanasana - the horse pose Vatayanasana, Horse Pose, is a yoga exercise for advanced practitioners. This pose requires perfect mastery of the lotus position . You should only attempt this pose once you can assume the lotus position without pain. You also need a high level of flexibility and strength in your ankles. The name Horse Pose comes from the fact that, viewed from the front, the pose resembles the face of a horse. Effects of Vatayanasana Vatayanasana stretches various areas of the body. The exercise promotes blood circulation throughout the hip area and is traditionally used to correct deformities and misalignments of the pelvis. With experience and guidance, the exercise can be used to correct a pelvic tilt. The horse pose stretches the sacroiliac joint. Due to prolonged sitting, the sacroiliac joint is tense in many people today, and the tendons that support the joint become shortened. This results in lower back pain. Horse pose can help prevent tension-related back pain. Vatayanasana also stretches the thigh and can reduce leg cramps. The exercise strengthens the muscles of the spine, calves and hips and promotes coordination. Notes - please note before practicing Most people struggle with this pose at first. It requires a high degree of hip mobility. If your hips aren't that flexible, it's difficult to hold the leg raised on one side. Be sure to pay attention to the alignment of your spine during your first attempts and don't force the pose. This pose is actually quite tricky; it can lead to dislocation of the hip joint or, in the worst case, injuries such as lumbago if performed incorrectly. If you're not completely confident or suffer from back problems, it's best to learn this pose under the guidance of an experienced yoga instructor. If you have knee problems, you shouldn't attempt Horse Pose. Preparatory yoga poses for Vatayanasana include the lotus pose and half lotus pose. Garudasana, or the eagle pose, also helps you prepare. Horse Keeping - Instructions for Beginners
First, make sure your muscles are completely warm and well stretched before trying the horse pose. It should be done after various basic exercises.
Sit in the half-lotus position on a yoga mat . To do this, bend your right knee and place your right foot on your left thigh. Your foot should be at the base of your left thigh.
Now stand up straight and place your right knee on the floor. Squat with your left leg, initially supporting yourself with both hands. Later, you can also start keeping the horse directly from a standing position, but this is more difficult.
Place your left foot as close as possible in front of your right knee, with your toes pointing outwards and your left heel in line with your right knee.
Now shift the weight of your body onto your right knee and look straight ahead as you slowly stand up with your abdominal muscles tensed.
Be careful, maintain your balance, and try not to tip forward. Raise your left arm to chest height and bend your elbow, creating a 90° angle. Use this arm to maintain your balance.
Now wrap your left arm around your right arm and join both hands, palms facing upward. Look up and try to hold the position. Breathe calmly and with concentration.
Then repeat the exercise on the other side.
Image © fizkes / 123rf.com