Yoga BLOG

Laghu Vajrasana: Heart Opening in Small Thunderbolt Pose It's one of those yoga poses that stands out for its expressive posture and striking name: Laghu Vajrasana, even its name, demonstrates that yoga is always connected to the highest and incorporates the divine and nature into a holistic approach. The pose itself is a single opening to life: hips and heart are equally open to encounter the world in all its facets. The asana is easy to describe: The practitioner moves from a heel-seated pose into an intense backbend. This continues until the crown of the head rests on the earth, connecting with our roots. Thus, Laghu Vajrasana is one of the exercises that shows us that we have both the roots of our origins and our connection to the highest, and that we cannot be lost. For greater stability and a harmonious finish, the hands rest on the thighs in Laghu Vajrasana. The effects of Laghu Vajrasana: beneficial for body, mind and soul Like most other yoga asanas, the Thunderbolt pose offers holistic, tangible benefits. Your physical and mental well-being, as well as your soul, are positively influenced. Physically, your abdominal and chest muscles are intensely stretched. This gives you an upright posture and, by expanding your chest, allows you to breathe more freely. In Laghu Vajrasana, the weight of your body rests on the heel seat, making this asana a good option if you want to specifically strengthen your legs. The exercise also has a positive effect on your spine: It improves your spinal mobility and stimulates the spinal nerves in the vertebral canal. In the emotional and spiritual realm, you'll benefit from engaging in a posture that's not entirely ordinary and, at first, not entirely comfortable. Through the intense backbend, you place yourself in a virtually defenseless position, as you open your heart, and learn that you are still supported and protected by the earth and the highest. This often reduces anxiety and can also be helpful if you occasionally suffer from depression. Step by step to the asana Laghu Vajrasana belongs to the second series of Ashtanga asanas. It's a physically demanding exercise that's best approached gradually if you don't already have the necessary leg strength and flexibility in your muscles and spine. The individual warrior poses are particularly suitable for leg strength, giving you strength and stability with each exercise. Flexibility in the spine and the front of the body is particularly improved with all backbends. Camel pose is ideal for this, as this asana allows you to gradually move into the backbend and also mentally engage with this pose. When you feel fit enough to enter Laghu Vajrasana, assume the heel seat. Before you begin the backbend, consciously stretch your body vertically and aim the crown of your head toward the highest. Only then do you gently ease into the backbend, grasping your ankles with your hands. When your head reaches the floor, hyperextend your throat and ground the crown of your head. If you want to exit this asana after a few calm breaths, support this by gently pulling your hands on your ankles. If you need a block, you can help : simply place a suitable yoga block under your head, then you won't have to go so far into the backbend at first! Contraindications: If you have problems with your neck, back, or knees, your yoga teachers will be happy to recommend alternatives to Laghu Vajrasana. The same applies if you suffer from headaches or high blood pressure. Image © comotomo / 123rf.com

Supta Vajrasana - Sleeping Diamond Supta Vajrasana, also known as Paryankasana, translates to "sleeping diamond" or "diamond sleep." It is a very popular meditation pose in yoga. It is equally suitable for men and women. Supta Vajrasana is an advanced backbend. This yoga asana can be practiced after Dhanurasana (Bow Pose) , Kapotasana (Pigeon Pose) , or Halasana (Plough Pose) . Supta Vajrasana is one of the 84 cardinal asanas. Below, you'll learn how to perform the pose, its benefits, and who should avoid it. How is Supta Vajrasana performed? To perform this yoga exercise, sit on your heels in Vajrasana. This is the starting position. Then lean back and slowly place your elbows on the floor, then bend backward. Your forearms and elbows can serve as support or as a resting place. Stretch your arms behind you. Place your right forearm first, then your left. Stay in Vajrasana, however, so that your upper body is still on the floor and your knees are bent. You can place your heels next to your buttocks and your hands next to your body. Try to keep your knees on the floor at all times. They can be slightly apart rather than leaving the floor. Close your eyes to feel a sense of relaxation throughout your body. Breathe deeply and slowly. Remain like this for a few minutes. Then turn your body onto your left side, slowly rise, and consciously allow the energy to flow. In the final pose, it is important to breathe deeply, slowly, and consciously. What effects can you achieve with Supta Vajrasana? Supta Vajrasana strengthens and stretches the thighs and abdominal muscles. The spine, knees, and ankles become more flexible, and the calves and thighs acquire a beautiful shape. Supta Vajrasana also has various health benefits. This pose can, for example, help with constipation and provide relief from sciatica, rheumatism, gout, colitis, and varicose veins. People with lower or middle back pain particularly benefit from this yoga pose, as it optimally stretches the back and hips. Furthermore, the internal organs can be stretched and stimulated, especially those in the pelvic area, such as the pancreas, liver, and kidneys. This pose is therefore particularly suitable for women, as stretching the pelvic area has a positive effect on the ovaries and fallopian tubes. This can alleviate and prevent menstrual pain. The lungs can function better because the body receives more oxygen. Supta Vajrasana can also be helpful for asthma and bronchitis. Furthermore, the exercise can activate the thyroid, the hormonal gland system. It can also reduce complications during pregnancy. It can also make childbirth easier. Mentally, Supta Vajrasana promotes greater openness and a zest for life. Conclusion The effects of the yoga exercise Supta Vajrasana can be diverse: Physically, it increases the flexibility of the back and chest. The abdominal and leg muscles are stretched, and the knees are strengthened. A pleasant stretch is generally desired, but overstretching the muscles and ligaments should be avoided. The exercise can also have mental benefits. Beginners should place a pillow under their back , and pregnant women should also place one under their hips. The knees should not be opened too wide. Supta Vajrasana is not suitable for people with neck or knee problems, sciatica, sacral disorders, or herniated discs. If unsure, consult a doctor. Image © fizkes / 123rf.com

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

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

Cow Head Pose (Gomukhasana) The two sitting postures, Gomukhasana and Vajrasana, are meditation poses that promote deep relaxation. In Gomukhasana, also known as cow face pose or cow head pose, your legs are crossed. This asana facilitates breathing and opens the heart and pelvis. At the same time, you relax the muscles in your shoulders and stretch those in your chest. The Vajrasana pose is also known in English as heel pose, but actually translates as diamond pose. This asana creates perfect conditions for practicing pranayama during meditation , as your back is particularly well-aligned. How to perform the Cow Head Pose (Gomukhasana) correctly In Cow Head Pose, cross both legs so that your knees are in a vertical line. The best way to achieve this posture is to first get into a four-foot stance. Then, bring your left knee behind your right and lower both knees to the floor. Your lower legs will then be in a V-shape. Slowly lower your buttocks to the floor. If this position is too difficult for you, you can use props, such as a blanket tucked under the instep. In Gomukhasana, your ankles can rest. To do this, point your toes backward and stretch them out in a relaxed manner. In addition to this sitting position, you can also cross your arms behind your back. To do this, first stretch your left arm over your head, bend it, and place the palm of your left hand between your shoulder blades. Bring your right arm back to your side, also towards your shoulder blades. Then bring both hands together behind your back. Keep your neck upright during this exercise and gaze straight ahead. Breathe in and out evenly in this position. Then, gently release your hands and lift your buttocks off the floor to return to the four-foot stance. Then switch sides and repeat. Heel Pose (Vajrasana) What to pay attention to when doing heel pose (Vajrasana) In the heel seat, also called diamond seat, you actually sit on your lower legs. Your shins rest completely on the floor, with your lower legs and thighs touching. Place the soles of your feet to the right and left of your anus, so they rest against your buttocks. When sitting in the heel seat, make sure that the weight of your body is evenly distributed across your ankles and knees. Many people find this exercise painful at first, but this quickly passes. You can massage your sore areas with both hands to relieve cramps. However, you should always pay attention to your body and carefully release this position if necessary. In the diamond seat, it is best to place your hands on your knees, as close together as possible. If you perform the Vajrasana posture correctly, your head, neck, and torso are in a straight line. This sitting position allows you to sit for long periods of time in a relaxed manner during your meditation practice. It is said that regular practice leads to stable posture. This exercise also promotes your ability to remain steadfast and persevere in difficult everyday situations. The positive effects of the sitting postures Gomukhasana and Vajrasana In the Gomukhasana asana, your upper body muscles are stretched and your spine is optimally aligned. During the exercise, your chest and heart open, encouraging improved chest breathing. This exercise also strengthens your shoulder and arm muscles and makes your knees, wrists, and ankles more flexible. If you perform the Vajrasana meditation pose about half an hour after eating, it supports the digestion of food. This exercise also reduces bloating and other digestive problems. This sitting posture also strengthens the muscles and nerves in your legs, which leads to the disappearance of leg and foot pain. This asana is also suitable for relieving hip pain. Image © byheaven / 123rf.com