Yoga BLOG
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
All about the side angle pose - Parsvakonasana
by Nick
on Oct 14 2016
All about the side angle pose - Parsvakonasana The yoga exercise Parsvakonasana is one of the most popular, and when practiced regularly, it leads to better balance and stability. In Sanskrit, Parsva means flank or side, and kona means corner or angle - which is why the exercise is also called angled pose in German. The exercise can be used as a follow-up to Utthita Trikonasana, the extended triangle . Beginners in particular will find that you need a certain amount of flexibility to be able to hold Parsvakonasana for longer periods without your back becoming hunched. In our brief overview, we'll tell you everything about the beneficial effects of Parsvakonasana. In our step-by-step instructions, we'll also show you how you can easily practice Parsvakonasana at home on your yoga mat . How does Parsvakonasana actually work?
This exercise will open and strengthen you, affecting not only your entire shoulder area but also the muscles of your stomach, chest, and hips. Your sense of balance will improve, and all twisting poses have a positive effect on your metabolism—in other words, your digestion will also be boosted! However, those with high or low blood pressure should only perform this exercise under the guidance of an experienced yoga instructor , and pregnant women should avoid it altogether. Instructions for Parsvakonasana Stand sideways on your yoga mat with a wide straddle. Align your feet parallel, approximately one leg's length apart. Now turn your left foot inward at a 30° angle, while simultaneously turning your right foot outward at a 90° angle toward the beginning of your yoga mat. Make sure your heels are now in line. Thrust your left hip joint forward – at the same time, your upper body should also be aligned forward. Now contract the anal sphincter muscles – this activation will ensure that your tailbone gently rolls inward. At the same time, your hips will begin to rotate slightly inward to the left. Now it's your turn to focus your feet: By lowering the outer edge of your right foot, you create the necessary stability. At the same time, your right knee becomes active, and your right foot provides the necessary counterweight. Now bring your arms to shoulder height without hunching your shoulders – then stretch your arms forward and backward simultaneously. Almost there : Bend your right knee over your right heel to form a right angle. Then, extend your right arm forward, creating plenty of length in your upper body without hunching over. Finally, place your right elbow on your right knee and extend your left arm along your left side, past your ear, and over your head. You are now in the final position and remain here for five to ten breaths. Those with more experience in yoga can also vary between Utthita Parsvakonasana (Side Angle Pose) and Revolved Side Angle Pose (Parivritta Parsvakonasana), which is a bit more challenging. To do this, press down your back heel and place your left hand on the inside of your right foot, directly under your left shoulder. Then stretch your right arm up toward the ceiling and pull it over your head. Image © fizkes / 123rf.com
Prasarita Padottanasana - Wide-legged Forward Bend
by Nick
on Oct 12 2016
Prasarita Padottanasana - Wide-legged Forward Bend Prasarita Padottanasana, or Wide-Leg Forward Bend, is one of the fundamental poses in yoga. It is considered one of the six basic asanas and is taught to beginners in one of their first classes . The original name, Prasarita Padottanasana, combines terms like "leg," "spread," and "intense stretch," which aptly characterizes this special forward bend. Below, you'll learn how to perform this asana correctly and what benefits are associated with it in traditional yoga. Mastering Prasarita Padottanasana properly As with many yoga exercises, achieving the wide-legged forward bend is achieved through a set sequence of movements. As a basic position, assume the so-called mountain pose and place your legs 120 to 140 cm apart, depending on your height. The distance between your forward-facing feet should be twice shoulder-width apart. On your next exhalation, place your hands on the floor in front of you. On your next inhalation, straighten your back and lift your chin away from your chest. Finally, on your next exhalation, lower your head to the floor and remain calmly in this position. It's important that your hands and feet are securely positioned during this final step, placing the crown of your head on the floor. The ball of your thumb, index finger, and the soles of your feet are grounded as best as possible, and the middle fingers of both hands point forward. Maintaining the position in Prasarita Padottanasana creates a strong stretch in the spine, which is particularly difficult for beginners. As with all asanas, maintain calm and even breathing throughout the entire movement in Prasarita Padottanasana. Meaning and effect of yoga practice As a basic exercise, Prasarita Padottanasana is attributed a number of positive properties. It allows for the training and strengthening of muscles and joints throughout the lower body, from the feet and legs to the lower back muscles. Together with the other basic asanas, it is said to promote physical mobility and general energy flow. Prasarita Padottanasana, in particular, is associated with additional effects and benefits, the most important of which include:
Stretching the pelvic area
Improved blood circulation in the torso and internal organs
greater mobility in the lumbar spine
Strengthening or improving digestive power
Compensation of pelvic problems after sitting for too long
More than other basic yoga poses, the wide-legged forward bend is valued by Western yoga practitioners seeking to actively relieve pressure on their backs and joints. Since back pain is one of the most common ailments, starting with yoga and practicing poses like Prasarita Padottanasana is a popular solution. Get to know special features and tools
For beginners to yoga, it's recommended to hold the forward bend position for one minute. Advanced practitioners should gradually extend the time frame to a maximum of five minutes. It's important to maintain focus on your body at all times. If you lose focus prematurely, deliberately release the position you've assumed! Beginners with back problems, in particular, may struggle to reach the full pose. Here, the body needs to be gradually prepared for Prasarita Padottanasana, for which cork or foam blocks are useful. In extreme cases, these are used to raise the surface area and make it easier to reach the floor with the hands. A more common problem is the crown of the skull resting on the floor, and this aid can also be used for this purpose. Newcomers to yoga often find it difficult to develop awareness of their back or spine. If you're struggling with this in Prasarita Padottanasana and the pose seems too difficult, you can initially use a chair as a prop for the stretch. Once you've mastered Prasarita Padottanasana, you can also use it as a substitute for other yoga poses. Many practitioners use it instead of Sirsasana when they don't want to do a headstand. Image © fizkes / 123rf.com
Sucirandhrasana - the eye of the needle yoga exercise
by Nick
on Oct 07 2016
Sucirandhrasana - the eye of the needle Sucirandhrasana is one of the basic asanas in yoga. It's a classic hip opener that simultaneously stretches the hip muscles and lower back. The word "sucirandhra" is composed of the two Sanskrit words "suci" and "randhra," meaning "needle" and "loop." This is why we also call this asana "eye of the needle." The importance of the hip in yoga The hip joint is of central importance in yoga , both physically and mentally. Like the shoulder joint, the hip joint is a ball-and-socket joint capable of three-dimensional movement. The femoral head is embedded in the acetabulum of the pelvis. To prevent the hip joint from dislocating, it is supported by strong ligaments. Furthermore, the femoral head and acetabulum are covered by a thick layer of cartilage. Synovial fluid ensures good mobility of the hip joint. Two large muscle groups are responsible for the mobility of the entire pelvis: the greater trochanter and the lesser trochanter. The hip joint is therefore very stable and plays a key role in overall body stability, as it is located in the middle of the body. The upper body rests on the hip, and the mobility of the entire body depends on our hips. There is also a direct connection between the back and the hip joint; it is not uncommon for the hip muscles to be tense when there is lower back pain. There are many good reasons why the hips are so important in yoga. But why should you open them up with Sucirandhrasana? Why you should open your hips with Sucirandhrasana Due to our modern lifestyle, we sit a lot. Sitting for too long can cause the core muscles to tense and shorten. Shortened muscles in the lower back and hips can lead to back pain. That's why hip stretching is one of the basic exercises in conventional physiotherapy. In yoga, the hip also has a spiritual significance. It is seen as the seat of emotions; after all, our sexual organs are located there. The digestive organs also rest in our pelvis. Accordingly, this area is important for our vitality and our emotions. The hip opener in yoga is intended to connect us with our emotional life; it is not only meant to physically open the hip joint, but also to help us open ourselves spiritually. Whether you practice yoga to stay healthy and physically active or to grow mentally and spiritually, the hip opener Sucirandhrasana is simply good for you. With regular practice, the flexibility of your entire body improves. This asana can also boost your self-confidence. You move more gracefully and walk upright. If you have tension-related back pain, for example, if you have been sitting for too long, you can try Sucirandhrasana. Stretching the hips often brings relief. Instructions for Sucirandhrasana
Sucirandhrasana is particularly effective when practiced regularly, as it stretches the deep hip muscles. For this exercise, lie on your back in a relaxed position. Place both feet on the floor and bring your right lower leg over your left thigh. Now pull your left leg up, interlacing your hands behind your thigh. Stay relaxed throughout the entire exercise and try to hold the stretch for about half a minute. Then repeat the exercise on the other side. Caution: When you should not practice Sucirandhrasana People with severe back pain or spinal damage, such as a herniated disc or spondylitis, should be cautious with pelvic exercises. Even with unexplained back pain, you should first consult your doctor to determine whether Sucirandhrasana is safe to perform. If you are healthy and still experience back or hip pain during the exercise, ask your yoga teacher for advice. There are likely modified versions of this exercise you can try. Image © summer78 / 123rf.com
Garudasana (Eagle) - An asana for more balance and strength
by Nick
on Sep 05 2016
Garudasana (Eagle) - An asana for more balance and strength Garudasana is a yoga pose named after Vishnu's mount – the eagle Garuda. Even in ancient times, the eagle was considered the king of birds and a symbol of dominion and power. The eagle is admired primarily for its qualities such as strength, lightness, endurance, and speed. The mythical eagle Garuda is considered a hybrid creature; it has a human-like golden body, a white beak, a white face, and red wings. Garudasana is performed standing and is considered a relatively simple balance exercise . In this asana, the arms and legs entwine, giving the yoga pose a look reminiscent of an eagle. When you perform Gerudasana, you cross your legs so that it looks as if you are standing on one leg, just like an eagle. Your clasped hands, in turn, resemble a beak. With this asana, you can not only look like an eagle, but also feel like one: magnificent, powerful, and free. And not only that, because Garuda is Vishnu's mount, you also open yourself to his blessings and energy. The asana therefore has an ambivalent effect: you cannot feel powerful and humble at the same time. You can feel strong but also ask for Vishnu's blessing. The technique of Garudasana To perform Garudasana, first stand upright and stretch out your right leg. Now lift your left leg and wrap it around your right leg from behind. Make sure that your left thigh crosses the right. Take inspiration from nature and wrap your left leg around your right, like a vine wraps around a tree trunk. Do the same with your arms, making sure your palms are touching. Your hands should be at face height, and your fingers should be pointed so that they resemble an eagle's beak. Now, in a slow, forward motion, bend as if you were touching the floor with your left toe. Bend both legs and ask someone for help if you find the movement difficult at first. But the effort is worth it, because only by bending forward does the asana develop its full effect. You may be wondering which arm should wrap first and which arm should be bent initially. Let your body decide this and follow the principle of balance – what you practice on one side of the body must be practiced with the same intensity and frequency on the other side. Try to hold the asana for five long breaths. Then slowly return to an upright position and then switch sides. The effects of the asana When you perform Garudasana, your entire body weight is on a single leg. This allows the asana to strengthen the bones and nerves in your hands and legs. Furthermore, the pose stretches the muscles in your hands and legs, so this asana can also promote growth. At the same time, this pose is said to strengthen the kidneys and nerves and help relieve rheumatism in the hands and legs, as well as hip problems. Garudasana is also said to have other benefits. For example, the asana can lead to stronger spinal bones and support the healing of a hernia or swollen testicles. Your calves can also benefit from this asana; if practiced regularly, strong muscles will develop there over time. Garudasana can also help with varicose veins, as the clenching and tensing of the arms and legs stimulates blood circulation. Image © gladkov / 123rf.com
Bhramari - the yoga bee breathing
by Nick
on Aug 27 2016
Bhramari - the yoga bee breathing Bhramari Pranayama, or bee breathing, is one of the most effective breathing techniques in yoga for calming the human mind. This breathing technique frees you from anger, fear, stress, and frustration. It's truly easy to perform and can be practiced without any props. The name Bhramari comes from a black Indian bee species. In Sanskrit, the adjective bhamarin also means "sweet as honey" or "delightful," a meaning that alludes to the effect of the breathing technique. It calms the mind, and the technique has a relaxing and sweet effect on the brain, like honey. The word Pranayama means breathing technique and is used in yoga for various breathing techniques. Overview of the effects of Bhramari Pranayama
You relax, anger, fear and stress fall away from you.
Bee breathing can help you with heat and headaches.
You benefit from the breathing technique for all stress-related illnesses; even serious illnesses such as burnout can be alleviated.
Yoga practice can probably also be helpful in treating tinnitus.
The breathing technique can even relieve a migraine.
Memory performance and concentration can be improved; for example, bee breathing also helps you with mental tasks such as studying.
Bhramari increases self-confidence and can lower blood pressure.
The breathing technique is also recommended for pregnant women. It has been shown that labor goes more smoothly in women who regularly practice Bhramari Pranayama.
There's not much to consider when practicing this breathing technique. However, you should always practice it on an empty stomach, ideally first thing in the morning after waking up. Perform the exercise in a quiet environment. Avoid distracting yourself with music. How to perform the Yoga Bee Breath
There are various variations of this pranayama, the most common being the original, Indian version. Here's how to do it: In a quiet place, sit on an empty stomach in the meditation position with your back straight. Alternatively, you can sit cross-legged . If that's not possible, sit on a stool or chair with your back straight and your legs at a right angle. Now place your hands on your knees and close your eyes. Inhale deeply through your nose and hold your breath, then bend forward and support yourself on your outstretched arms. Rest the weight of your upper body on your hands. Make sure to only bend your head forward until your chin touches your chest. During the exercise, you tighten your pelvic floor muscles (pelvic floor closure). Hold your breath in this position for a while (don't exhale yet!). Relax your pelvic floor muscles completely. Now lift your head, relax your shoulders, and sit up straight again. Before exhaling, close your ears by pressing the small ear flaps against your ear canal with one finger. Keep your elbows pointing to the side, and your chest open. Now you can finally exhale. Breathe slowly and relaxed through your nose with your mouth closed and relaxed. You'll soon understand why this breathing technique is called bee breathing. As you exhale, you produce a deep, buzzing sound. The exhalation should sound like a bee. Concentrate on the vibration of the sound, feel it fill your head and your entire body. Before performing the exercise again, rest your hands on your knees and breathe normally for a few breaths. Repeat the exercise nine times. After completing the ninth repetition, remain seated quietly for a while, keeping your eyes closed and breathing normally and calmly. After completing the pranayama, it is recommended not to immediately return to your daily routine. Take a break of 15-20 minutes to regroup and deepen the spiritual effect. Image © damedeeso / 123rf.com
Halasana - Execution and benefits of the plough pose
by Nick
on Aug 19 2016
Halasana - Execution and benefits of the plough pose The yoga pose Halasana is the third Hasana of the 12 basic poses of the Vida order in Hatha Yoga . Literally translated, Halasana means plough pose (from "hala" for plow). The plough position offers practical benefits by opening and stretching the cervical spine and back. This is particularly useful if you sit a lot at work and the spine is subjected to stress in everyday life. is compressed by work, stress or incorrect strain. So if you too sit a lot at work and stare at a computer or smartphone screen for too long, the plow can help you find peace and a relaxed spine. Performing Halasana without variation The plough pose works particularly with the muscles in your neck, throat, and back area; if performed correctly, you will feel a stretch and opening. First, you begin Halasana from shoulder stand (Sarvangasana). From shoulder stand, begin lowering your feet as you exhale. The goal is to touch the floor with your feet, while your neck is supported and your arms are relaxed and extended away from your body. If you're not yet able to bring your feet to the ground, gently support your lower back with your hands. This will initially maintain the basic tension of the plow and allow your spine to develop the necessary flexibility for the plow. It's important to be careful not to force yourself into the plow, as you're working with your cervical and neck vertebrae. The pull of your legs works with gravity to gently and gradually stretch you into the plow. Once your feet can comfortably touch the floor, try to hold the position. Your goal should be to stay in the plow position for about a minute. However, starting with just 10 to 20 seconds is enough to make your spine more flexible. To get out of the plow position, roll slowly back to the ground, vertebra by vertebra. It's important to use a gentle and controlled movement, maintaining full control of the movement at all times. The weight of your legs provides constant counter-pull to balance your body. In variations of the plow pose, you can try grabbing your toes with your hands to stretch the soles of your feet and calves more. This also requires a good sense of balance so you don't roll out of the plow. If you're an advanced yogi, you can also try arranging your legs in the air in the lotus position and reaching around your thighs. However, this requires a high degree of body control and flexibility. The plough and its effect on the body
When performed correctly, you'll feel the stretching effect of Halasana throughout your body. Specifically, in addition to the spine, the back extensors, neck muscles, and trapezius muscles are stretched. If you manage to stretch your legs to the maximum in Halasana, you'll also achieve a stretch in your calf extensors, hamstrings, and gluteal muscles. Stretching the spine not only relieves pressure on the intervertebral discs and counteracts compression between the vertebrae, but also stimulates the sympathetic nervous system along the spine. Halasana can therefore prevent back pain and help maintain a flexible and mobile spine even in old age, better able to cope with the demands of everyday life. But the plow pose not only improves your physical flexibility; Halssana is also a valuable exercise for your mind. Biomechanically, it works by improving circulation, as – like in shoulder or headstand poses – stagnant blood can drain from the legs, ensuring better circulation to the head. This can also help reduce headaches. Plow Pose is also a great way to find inner peace and core strength. It demands a high degree of body control, strength, and perseverance. Just as the real plow cultivates the field anew each year to lay the foundation for change, Halasana is the foundation for new core strength and a school of patience and discipline. Image © fizkes / 123rf.com
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
The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana
by Nick
on Aug 06 2016
The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana Hatha Yoga has a well-known balancing pose: the balance pose. It is also known as Utthita Satyeshikasana (also Virabhadrasana III) or, in a variation, Ardha Chandrasana (Half Moon Pose). Both exercises result in strong stretches of the entire body and train balance. Below, you will learn not only how to assume the poses, but also how they affect you. In your inner state, these exercises also strengthen your mental balance. Both Utthita Satyeshikasana and Ardha Chandrasana are therefore excellent exercises for grounding, centering, and strengthening you. Are you then centered, at peace within yourself, and grounded? Do stress fall away from you and do you gain strength? Trust in these special yoga exercises and discover their unique potential. Utthita Satyeshikasana and Ardha Chandrasana - Strength wins
Both yoga poses are in line with the hero Virabhadrasana . These standing exercises are considered to bring strength and build energy. They ground and stabilize you as you breathe in and out powerfully. Both exercises are also suitable for beginners. They stretch and extend your spine in the most pleasant way. This alone provides renewed energy . For example, after long hours at a desk in which the vertebrae have sunk and become compressed. The vertebrae are nourished by the stretching and extension of the balance pose. Utthita Satyeshikasana - assuming the actual balance pose
Two paths lead to the balance. 1. From Mountain Pose , with legs hip-width apart, inhale and raise your arms. Exhale and extend your upper body forward horizontally from the hip joint, placing your hands in a pistol position with your index fingers extended. If you can, straighten your standing leg; otherwise, bend it slightly. Stretch the other leg back. Keep your hips straight and breathe calmly. With your next inhalation, really lengthen your spine and, if necessary, improve the position a little as you exhale. Your neck is an extension of your spine; lengthen your neck and look at a point on the floor. Inhale and return to a firm standing position, swaying your upper body and legs as if on a scale. Feel the mountain pose. 2. Coming from the hero pose, exhale and rotate the upper body forward from the hip joint, then stretch the back leg upwards and push the body into a horizontal position as described. Repeat the balance pose with the other leg. Ardha Chandrasana - half moon pose Come out of the triangle . Your feet are about 1.5 meters apart. Turn your right foot and leg outwards 90 degrees. Stretch your arms out to the side. As you exhale, tilt your upper body to the right until you can touch your ankle with your right hand. Stretch your left arm straight up. Turn your knee away from your right foot. Now place your right hand far forward until your arm is almost directly extending your shoulders. As you inhale, raise your left leg from the hip until it is straight out into a horizontal position. You are a scale, feel it. Look at the ceiling on the left. Feel how your chest opens and how tension arises in your thigh, abdominal muscles and glutes. Breathe calmly and with focus. Lower your body again and work on the other side. Check in now and then. You may need a yoga block for support during this exercise. What do the balance / the half moon do to you?
The balance pose promotes greater harmony and strength, balance, and inner peace. It strengthens the abdominal, back, and leg muscles. Those who jog or run benefit from the deep stretch in the balance pose. Your sense of balance is stimulated, and you gain peace of mind. Ardha Chandrasana particularly strengthens the spine and hip joints. You gain strength in your legs. Your sense of balance also benefits here. You become more stress-resistant, less anxious, and clearer in your thinking, as the half moon stimulates the third eye in the Ajna chakra. Image © byheaven / 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