Yoga BLOG
The comfortable seat (Muktasana)
by Nick
on Aug 16 2016
The comfortable seat (Muktasana) If you regularly attend yoga classes, you know that many hours require a balanced mix of asanas, breathing exercises, relaxation, and meditation . Even when practicing at home, it's a good idea to incorporate relaxing phases or even do a longer meditation. The lotus position is probably familiar to you as one of the classic meditation positions. But beginners or less experienced yogis in particular have trouble relaxing in this position or even adopting this sitting posture, which requires a certain amount of flexibility in the hips and legs. A way of sitting that is much more comfortable and therefore offers you a viable alternative to the lotus position for your relaxation and meditation practice is Muktasana. You find this position primarily in Hatha Yoga and Kundalini Yoga . The gentle seat of yoga From the names of many yoga positions, we are familiar with the figurative language of Sanskrit, which often allows us to draw conclusions about the appearance or effect of a posture. The name Muktasana is traditionally composed of two parts. The second part – "asana" – is familiar from numerous other positions such as Tadasana, the Mountain Pose , or Uttanasana, the standing forward bend . Asana simply means a (often static) body posture and is used frequently, especially in Hatha Yoga. "Mukta," on the other hand, is the Sanskrit word for "free," "liberated," or "released." Muktasana is therefore nothing more than a particularly comfortable sitting posture that – unlike the lotus pose, which yoga beginners find restrictive – allows the feet or heels to remain in a free position. Muktasana: sitting with free feet
While in lotus pose the feet rest on the thighs, in Muktasana they are placed in front of the body with the legs bent at the hips and knees. Thus, they rest "freely" on the floor. One foot is brought as close as possible to the pubic bone, the other placed just in front of it. The feet are not crossed, but rather placed in front of each other. The knees should reach the floor as smoothly as possible and ideally be closer to the floor than your pelvis. Muktasana is also called comfortable or upright sitting. Therefore, you should ensure that your spine is straight. It's important that your shoulders and arms are relaxed. Your hands rest relaxed on your thighs. Your neck and head are an extension of your spine. By maintaining contact with the floor in Muktasana and reaching upwards with the crown of your head, you connect being rooted to the earth with aligning yourself with the highest. For body, mind and soul
Muktasana is a relaxed sitting posture in which you can breathe, pause, perceive, and meditate. This sitting position, in which you can remain for a few minutes, has a multitude of beneficial effects. As a meditative posture, it has an immediate relaxing effect and, thanks to its upright posture, simultaneously strengthening. But the "posture of the liberated" can also be helpful in everyday life – namely when you feel constrained or "unfree" in a certain situation and, during and after your practice, reflect on what it would be like to be "liberated" or how you could "free" yourself. Muktasana strengthens the spine, back muscles, your groin area, and your knees. You become more flexible in your hips, which gently prepares you for other yoga poses. The comfortable sitting position stimulates your root chakra and can ignite your sexual energies. You can also choose Muktasana if you have varicose veins or if your feet often fall asleep. In the emotional and spiritual realm, the relaxed posture is often effective against stress, can relieve anxiety, make you more relaxed, and thus also have a calming effect on your blood pressure. Little helpers
If you feel that you are not sitting comfortably in Muktasana, there are aids: To sit upright on the floor you can sit on a cushion ; if your back muscles are weak you can use a wall to stabilize you. Image © skumer / 123rf.com
Bhadrasana (The Butterfly) - Yoga Sitting Pose
by Nick
on Aug 11 2016
Bhadrasana (The Butterfly) Every human being's deepest longing is to live in harmony: with themselves and in harmonious circumstances. But life is like the tides: always in flux. If you are aware of this fundamental principle of life, it becomes easier to cope with the recurring ups and downs. A harmonious connection between body, mind, and soul is the key to well-being, because these three areas of human life are inextricably intertwined. Yoga exercises address all levels of your being equally. Meditative relaxation, conscious breathing, and specific body postures restore the flow of energy within your system and make the body supple. Body, mind, and soul merge into one. From this state arises new vitality, which helps you successfully master the challenges of your professional life and balance family stresses. The yoga postures (asanas) stretch and strengthen muscles and ligaments. They keep the spine and joints flexible and have a healing effect on the internal organs, glands, and nervous system. The heart and circulation are stimulated, tension is released, and you feel new energy flowing through you. Bhadrasana – the butterfly pose – is one of the 84 main asanas. The Sanskrit name Bhadrasana is composed of "auspicious" (bhadra) and posture (asana). Another name for this yoga exercise is "the blissful seat." Practicing Bhadrasana has a positive effect on the overall physical condition. The energy flow through the root chakra expands. The entire body system is better supplied with energy. Practicing Bhadrasana is a gentle precursor to the lotus position . For the basic variation of Bhadrasana, it's best for beginners to sit with your back against a wall. This position helps you keep your back straight during the exercise.
Sit in a relaxed position with your legs stretched out and your back straight. Your hands rest at your sides.
Grasp your feet with your hands and bring them together in the middle in front of you, with the soles of your feet facing each other. Press your heels firmly against your perineum.
The perineum is the area between the anus and the external genitals
Stay in this position for a while. Then straighten your legs again and relax.
Different Bhadrasana variations:
"Flying Butterfly": To warm up, bounce your knees up and down 10 to 20 times in the blissful position. Then slowly push your knees down to the floor with your hands. Don't bounce while pushing down!
After reaching the basic Bhadrasana position, turn the soles of your feet upwards. Or, in the butterfly position with your arms outstretched, slowly bend forward until your head touches the floor.
Bend forward in the blissful position with your hands clasped behind your back.
Bhadrasana is an effective yoga exercise to increase the flexibility of the hip joints and is an essential preparation for anyone who wants to meditate with their legs crossed or master the lotus position. Like all asanas, Bhadrasana also has a mental/spiritual dimension. For humans, the butterfly is a symbol of lightness. It flutters from flower to flower, feeding on the nectar of the flowers it visits. A fluttery, easy life? Only at first glance. The butterfly, in particular, goes through several very different phases in its life until it finds its lightness. As a caterpillar, it must relentlessly feed to secure its existence and is exposed to many dangers. Then, in the pupal stage, it spends a time in its cocoon, completely isolated from the world, before finally emerging from its cocoon in a new form, spreading its wings, and enjoying life. Spiritually, therefore, the yoga exercise of the butterfly represents the willingness to develop and become new. Image © orensila / 123rf.com
The cross-legged pose (Sukhasana) for a relaxed meditation
by Nick
on Jul 29 2016
The cross-legged pose (Sukhasana) for a relaxed meditation
The cross-legged pose is called Sukhasana in yoga. It's a good meditation posture for beginners; more advanced practitioners may prefer the somewhat more complex Lotus Position (Padmasana) . Although the cross-legged pose isn't particularly difficult, it must be performed correctly to achieve its positive physical and mental benefits.
The tailor's seat in brief
Sukhasana is called "Easy Pose" in English-speaking countries. However, this yoga exercise isn't quite so easy if you want to approach it seriously and effectively. If you regularly incorporate the cross-legged pose into your daily routine, with a little practice you can achieve a wonderfully meditative, deeply relaxing state. Your body and mind will gain new energy; your chest, abdominal, hip, and back muscles will be strengthened; you'll breathe more freely and release the burden of everyday stress. All in all, the cross-legged pose is the perfect asana for yoga beginners , children , and seniors .
The positive effects of the cross-legged position
Sukhasana strengthens the chest, abdominal, hip and back muscles
The cross-legged position improves posture (straight back!)
The exercise allows for freer and therefore easier breathing
Sukhasana opens the heart chakra (Anahata), makes you happy and can reduce stress and anxiety
The cross-legged position allows the active person to relax
How Sukhasana works step by step
Step 1 : Grab your yoga blanket. Fold it a few times and then place it on the floor. Alternatively, you can use a meditation cushion or—if both of these are too comfortable for you—a yoga mat.
Step 2 : Sit on the chosen surface and stretch your legs straight forward.
Step 3 : Next, bend your knees outward. Then place your right shin on top of your left shin, crossing in the middle. Make sure the center is in line with your sternum and belly button.
Step 4 : Pull your knees up until the shin cross you formed earlier is close to your body.
Step 5 : Now comes the fine-tuning. First, pull your shoulders back. Then, open your chest and keep your stomach and back straight. It's best to imagine an invisible thread pulling your head upward.
Step 6 : Rest your hands comfortably on your knees (palms up or down). Another option commonly used in yoga: Bring your thumbs and index fingers together (Jnana Mudra) and place your hands on the outsides of your knees.
Tip: You can also place your hands on your sternum with your elbows facing outwards. This will further help open your chest.
Step 7 : Breathe in and out deeply and evenly several times without raising your shoulders. Consciously focus on breathing from your chest and relaxing your eyes, jaw, and facial muscles.
Step 8 : Try other techniques. For example, you can stretch your palms, press them together, and hold them in front of your chest (again with your elbows facing out). Or interlace your fingers and extend your arms high above your head, palms facing up. For an excellent stretch, follow this pose by leaning your torso forward until your forehead touches the floor. Rest your palms on a yoga block with your arms extended straight so your torso remains parallel to the floor.
Some tips to conclude
a) Analyze and adjust your posture if necessary. Do you tend to tilt your pelvis forward or backward? Do you often stand with a hollow back? Balance yourself on your sit bones until your back forms a vertical line from the cervical to the lumbar vertebrae.
Note: If this position makes you tired quickly, simply lean your back against a wall or place a thin pillow behind your buttocks.
b) If you have knee problems, you should first practice the cross-legged position on a bench or chair.
c) While the asana is intended to be relaxing, it's still important to keep your muscles active. This will prevent your body from slumping. Check yourself regularly!
d) It's essential to practice the cross-legged pose in a quiet place where you won't be disturbed. This is the only way your body and mind can calm and relax!
Image © fizkes / 123rf.com
Padmasana: The splendor of the lotus blossom in the lotus position
by Nick
on Jul 25 2016
Padmasana: The splendor of the lotus blossom in the lotus position Like the lotus blossom, the lotus pose unfolds into its full splendor. It's one of the classic meditation postures that allows you to remain in it for extended periods without exertion. While the legs are firmly planted on the floor, the back is perfectly straight – all in all, a correctly performed Padmasana (as the exercise is often called in yoga) is a stable position, ideal for long meditation practices! The Lotus Seat in Brief The lotus position, or Padmasana, is one of the yoga exercises that is well known outside the yoga community. While Padmasana may seem simple to the uninitiated, the lotus position is actually only recommended for advanced yogis. It takes some experience to find the right position. Beginners often struggle with this, finding the posture uncomfortable—not a good precondition for meditation. Those who manage to achieve the lotus position will benefit from many positive effects for body and mind. It's definitely worth practicing! The positive effects of Padmasana
the lotus position opens the hips
the knees and ankles are stretched
Padmasana helps to maintain good posture (the seat keeps the spine straight)
the exercise has a calming effect on the brain
Attention and perception of the environment are increased
the lotus position balances the energy level in the body Menstrual discomfort can be alleviated
Padmasana provides the necessary physical stability when meditating
Therefore, the lotus position is ideal for meditation
a) The spine is upright - so you can stay in this position for a long time without suffering back pain. b) The sitting posture is absolutely firm - even during very strong energy experiences the body remains calm. c) The heels activate two essential energy points in the abdomen. How Padmasana works step by step
In the lotus position, the legs are bent and crossed. As mentioned several times, the spine is straight and upright. Step 1 : First, prepare yourself mentally for Padmasana by opening your hips. Suitable preparatory poses include Bhadrasana (Butterfly Pose) or Pakotasana (Pigeon Pose) . Step 2 : Gradually move into the lotus position. To do this, start in the traditional cross-legged position. Your right leg should be in front of your left. Make sure your hips are higher than your knees, practically "perched" above them. Step 3 : Now place your right foot on your left thigh. It's best to use your hands to help you. Should your heel touch your hip while the sole of your foot points slightly upward? Great! At this point, you've mastered the Half Lotus Pose (Ardha Padmasana). Tip: Having trouble? Stop here and practice half Padmasana with your other leg as well. This means: Sit cross-legged (this time, your left leg should be in front of your right!) and then place your left foot on your right thigh. Practice each leg separately until you feel that the pose no longer causes you any problems or discomfort. Step 4 : Then place your left foot on your right thigh to assume the full lotus position. Keep your back completely straight. Step 5 : Finally, place your hands on your knees, palms up or down. Alternatively, you can also place your hands in the Jnana Mudra position (join your thumbs and index fingers together). Step 6 : Close your eyes and breathe in and out deeply and evenly. Step 7 : Alternate the leg sequence to train the right and left sides evenly. Note: The lotus position is perfect for practicing the more complex Pranayama. Caution: If you feel sharp pain in your feet, knees, or hips, leave the position immediately and practice again in smaller (half) steps. You shouldn't feel any pain while performing the lotus position. An exciting piece of information at the end The lotus is a powerful symbol in India and the Vedas. It is said that the lotus position liberates from illness and awakens the Kundalini energy. Image © byheaven / 123rf.com
Yoga postures: Cow Head Pose (Gomukhasana) and Heel Pose (Vajrasana)
by Nick
on Jun 05 2016
Cow Head Pose (Gomukhasana) The two sitting postures, Gomukhasana and Vajrasana, are meditation poses that promote deep relaxation. In Gomukhasana, also known as cow face pose or cow head pose, your legs are crossed. This asana facilitates breathing and opens the heart and pelvis. At the same time, you relax the muscles in your shoulders and stretch those in your chest. The Vajrasana pose is also known in English as heel pose, but actually translates as diamond pose. This asana creates perfect conditions for practicing pranayama during meditation , as your back is particularly well-aligned. How to perform the Cow Head Pose (Gomukhasana) correctly In Cow Head Pose, cross both legs so that your knees are in a vertical line. The best way to achieve this posture is to first get into a four-foot stance. Then, bring your left knee behind your right and lower both knees to the floor. Your lower legs will then be in a V-shape. Slowly lower your buttocks to the floor. If this position is too difficult for you, you can use props, such as a blanket tucked under the instep. In Gomukhasana, your ankles can rest. To do this, point your toes backward and stretch them out in a relaxed manner. In addition to this sitting position, you can also cross your arms behind your back. To do this, first stretch your left arm over your head, bend it, and place the palm of your left hand between your shoulder blades. Bring your right arm back to your side, also towards your shoulder blades. Then bring both hands together behind your back. Keep your neck upright during this exercise and gaze straight ahead. Breathe in and out evenly in this position. Then, gently release your hands and lift your buttocks off the floor to return to the four-foot stance. Then switch sides and repeat. Heel Pose (Vajrasana) What to pay attention to when doing heel pose (Vajrasana) In the heel seat, also called diamond seat, you actually sit on your lower legs. Your shins rest completely on the floor, with your lower legs and thighs touching. Place the soles of your feet to the right and left of your anus, so they rest against your buttocks. When sitting in the heel seat, make sure that the weight of your body is evenly distributed across your ankles and knees. Many people find this exercise painful at first, but this quickly passes. You can massage your sore areas with both hands to relieve cramps. However, you should always pay attention to your body and carefully release this position if necessary. In the diamond seat, it is best to place your hands on your knees, as close together as possible. If you perform the Vajrasana posture correctly, your head, neck, and torso are in a straight line. This sitting position allows you to sit for long periods of time in a relaxed manner during your meditation practice. It is said that regular practice leads to stable posture. This exercise also promotes your ability to remain steadfast and persevere in difficult everyday situations. The positive effects of the sitting postures Gomukhasana and Vajrasana
In the Gomukhasana asana, your upper body muscles are stretched and your spine is optimally aligned. During the exercise, your chest and heart open, encouraging improved chest breathing. This exercise also strengthens your shoulder and arm muscles and makes your knees, wrists, and ankles more flexible. If you perform the Vajrasana meditation pose about half an hour after eating, it supports the digestion of food. This exercise also reduces bloating and other digestive problems. This sitting posture also strengthens the muscles and nerves in your legs, which leads to the disappearance of leg and foot pain. This asana is also suitable for relieving hip pain. Image © byheaven / 123rf.com