Yoga BLOG
Triang Mukhaikapada Paschimottanasana - More energy for your life
by Nick
on Jun 30 2019
Through the Triang Mukhaikapada Paschimottanasana position, you can activate your navel chakra, the Manipura , and thus gain new strength. However, this classic Ashtara Yoga pose is not for beginners and demands a lot from your body. Mastering Triang Mukhaikapada Paschimottanasana correctly means keeping your muscles and tendons under control so that, with sufficient stretching, pain reflexes are not triggered. We'll tell you what to watch out for in this pose.
Triang Mukhaikapada Paschimottanasana - More energy for your life
What is Triang Mukhaikapada Paschimottanasana?
The origin of the name Triang Mukhaikapada Paschimottanasana, like all Ashtara poses, lies in the way it is performed. Triang: three parts, Mukhaikapada: facing one leg, Paschim: facing west or with the back up, Ottana: stretched, Asana: pose. From this name, it's easy to deduce what the pose looks like in the final stages. With one leg bent and the other straight, grasp the front foot and bend toward the floor. For advanced yoga students, this sitting position sounds easier than it actually is; for beginners, the resistance begins at the latest when you bend toward the foot.
In Triang Mukhaikapada Paschimottanasana, the focus of the movement is on the abdominal region. It primarily engages strong abdominal muscles with as little belly fat as possible to reduce resistance. At the same time, the thighs are heavily loaded and the Achilles tendon is stretched. Triang Mukhaikapada Paschimottanasana is not a pose you should start a workout routine or session with. Without warming up and practicing easier asanas, this pose is almost impossible and will overstrain your tendons. Therefore, as with many challenging yoga poses, it's important to check yourself to see how strong your body's resistance is and whether the initial pain from the stretch subsides. If it doesn't, you shouldn't hold this pose.
How to get into Triang Mukhaikapada Paschimottanasana
There are different ways to perform Triang Mukhaikapada Paschimottanasana. The most comfortable way to prepare your body for the movement is as follows. First, kneel on the yoga mat and sit back into a sitting position, clasping both knees in front of your chest with your arms. Now, with the help of one hand, gently pull your right leg back. Grasping the shin muscle will keep the leg straight and prevent it from becoming awkwardly bent. The leg should rest beneath you so that your thighs form a flat surface, as if you were still sitting. Now move this leg slightly to the side until your bottom is sitting on the floor.
While sitting, stretch out the other leg forward. Make sure that you do this slowly, otherwise it will be difficult to maintain your balance. Do not let the left leg tip to the side; the foot must be straight at the end and should only be resting on the heel. Wiggle your toes slightly to keep the foot in action. If the leg falls asleep in this pose, it will be uncomfortable for the thigh muscles . Check whether you are still sitting on the floor or whether your right leg has wandered back towards your body. Only when both legs are in the correct position do you lean straight forward as usual, so that your back is slightly bent rather than hunched. Depending on your range of motion, you can lie completely on your left leg and hold the foot, or stretch as far as possible. At the end of the asana, release it backward rather than forward, until you are sitting on both lower legs or the soles of your feet.
Benefits of Triang Mukhaikapada Paschimottanasana
Triang Mukhaikapada Paschimottanasana directly targets the navel chakra. With regular practice, this asana can give you the perfect energy boost for your day.
Image © dimol / 123rf.com
Ubhaya Padangusthasana: Grace to the big toes
by Nick
on Jun 06 2019
Could any pose be more graceful than Ubhaya Padangusthasana? In a suspended position, the yogi holds only the bound toes of his outstretched legs and elegantly balances his body. Externally and internally, the pose is a balance that emphasizes equilibrium and harmony. Discovering and maintaining balance is something we need not only in yoga practice, but also in our daily lives, both at home and at work. Here you can learn more about this beautiful asana, which even beginners can attempt with some relaxation. Why not give it a try?
Ubhaya Padangusthasana Grace to the big toes
Sanskrit name gives us valuable clues
In yoga, asanas often have names that describe what a pose looks like. This is also the case with this asana. "Ubhaya" means "both," "pada" is the "foot," "angustha" means "toe" or "finger," and "asana," as you probably already know, is the word for "exercise" or "pose" in yoga. Ubhaya Padangusthasana is the pose in which the feet on the same side are bound with the fingers. In English, this asana is also called "Double Big Toe Pose."
Requirements for the Asana
As you can easily see, balance is a key prerequisite for Ubhaya Padangusthasana. You can also achieve balance for this pose by simply grounding yourself on your buttocks and squatting your legs. Don't tie your toes, but simply place your hands loosely on your lower legs. As you roll back to your mat in this position to regain balance, gently massage your back. You can also try rolling with your toes tied but your legs bent.
For Ubhaya Padangusthasana, you also need abdominal strength, which you can continually develop through various exercises. Flexibility in the back and inner thighs is important for extending your legs. Gentle stretching exercises are recommended here. Triangle Pose is particularly well-suited for this.
Trying Ubhaya Padangusthasana for the first time
Sit on your mat. Stretch yourself upright so that the crown of your head can reach its highest. At the same time, ground yourself. Now bend your legs so that your knees are bent. Grab your big toes. Gently lift your feet off the floor. Important: Make sure your core is stable. Engage your stomach and lower back, and keep your hips stable. Once you've found your balance, slowly extend your legs so that you're floating in the air with straight legs. Continue breathing evenly. If you haven't yet reached the necessary stretch, that's okay. This pose is also beneficial if your legs are still slightly bent.
Discover the benefits of Ubhaya Padangusthasana
The strength from your core makes the pose possible. You'll already feel the strengthening of your core muscles, your stomach and back, when you first assume the asana. This strengthening stabilizes the spine and can improve posture. The often shortened muscles of the back of the thighs are sustainably stretched. The shoulders and upper back also receive a gentle stretch.
Ubhaya Padangusthasana is well-suited to activating the energies in your body and awakening you. Therefore, this pose is also a great way to start an energetic day. The Muladhara and Svadisthana chakras are stimulated by this exercise. The balance this asana provides will accompany you throughout the day and fill you with self-confidence. Incidentally, Ubhaya Padangusthasana is also a great pose for meditation for advanced practitioners. After stretching, countermovement in the form of a gently rounded spine is often a nice way to balance things out. To do this, lie on your back and simply bring your knees to your chest and gently rock back and forth.
Image © dimol / 123rf.com
Sama Vritti Pranayama: breathing evenly and holistically
by Nick
on May 27 2019
It's often said that pranayama, or breathing exercises , have a more powerful effect on us than physical asanas. Whether this is true is hard to prove, and it probably varies slightly from person to person. But pranayama ensures that life energy is distributed particularly well throughout your body, and this strengthens you for each day. Pranayama exercises, like asanas, relaxation, and meditation, are part of classical yoga practice. One pranayama exercise that even beginners can master is Sama Vritti Pranayama. Here you'll learn what this melodious breathing technique entails, how to perform it, and what effects you can achieve with it.
Sama Vritti Pranayama breathing evenly and holistically
Even breathing for more balance in life
We always feel most comfortable when we are balanced. Sama Vritti Pranayama is particularly suitable for this, as inhalation and exhalation are consciously held for the same length of time. For example, you can count to 4 as you inhale and exhale. Unlike Sama Vritti Pranayama, Vishama Vritti Pranayama is a breathing technique in which inhalation and exhalation are of unequal length. Sama Vritti Pranayama is the basis for the Vishama variation and, as even and conscious breathing, is also used for the performance of many asanas.
Create a pleasant atmosphere
There is often no time for conscious breathing in everyday life. Sama Vritti Pranayama gives you the opportunity to devote yourself to Prana in detail. If you practice at home, you need a quiet atmosphere in which you can truly relax. Undisturbedness is particularly important in this context. Smartphones and the doorbell should be turned off, and family and friends should simply not disturb you during this time. However, once you have become more experienced, you can also incorporate Sama Vritti Pranayama into your everyday life. For Sama Vritti Pranayama it is best to choose a sitting position in which you can relax and, above all, sit upright. This can be cross-legged on the mat or sitting on a chair.
Discover balance in your own breathing
It takes a bit of practice to make your inhalation and exhalation evenly long. That's why internal counting is often the right technique to sensitize you to a regular breathing rhythm. You should also take the time to discover how long you should inhale and exhale for yourself so that you feel comfortable doing so. Every person is different and has their own breathing rhythm. Therefore, a good place to start is to observe your breath for a while and notice how unique it is for you. In this process, you really only observe your breath but do not judge it. You may also notice that inhalation and exhalation do not follow one another directly. There is a short, completely natural pause after both inhalation and exhalation. You should also incorporate this into Sama Vritti Pranayama.
Experience the effects on mind, soul and body
Of course, the mental and emotional effects of regular breathing are particularly prominent. It can help you reduce anxiety and restlessness. This applies to both long-standing restlessness and work-related stress that you want to breathe away. Sama Vritt Pranayama is also suitable if you want to unwind after a stressful day at work and sleep peacefully later.
You can also benefit physically from pranayama in the Sama Vritti version. Even breathing helps you relax muscle tension. Considering that muscular tension can often trigger headaches and back pain, you'll probably guess that Sama Vritti pranayama can prevent and perhaps even alleviate these.
Concentrating on breathing is a kind of inner contemplation, a journey to yourself. Therefore, Sama Vritti Pranayama is also a good preparation if you want to devote yourself to meditation.
Image © iakovenko / 123rf.com
Styana: the yoga obstacle of dullness
by Nick
on May 24 2019
Yoga is much more than performing asanas in correct form and experiencing beneficial effects on body, mind, and soul. Yoga is also a spiritual guide to enlightenment. You probably know that enlightenment is difficult and certainly not attainable by everyone. But perhaps it's new to you that the obstacles to it have already been compiled in a kind of catalog. This was done by none other than Swami Sivananda . The Indian guru recognized early on and compiled in his texts the obstacles that can stand in the way of the yogi (as well as anyone else in life). Here you can learn more about the second obstacle, styana.
Styana: the yoga obstacle of dullness
Dullness as inertia of the mind
Dullness is something that can be very inhibiting. In this context, Styana refers to sluggish thinking and behavior, which can be characterized by stubbornness. This can manifest itself, for example, in rigid behavior that is repeated over and over again, in a "dull" way. Often, the cause is a lack of energy or mental flexibility. When others are affected by this dullness and the behavior remains unchanged, empathy for others is often also lacking.
Changing compulsive behavior patterns
Examples of styana can be found in almost every yoga class. Imagine you're trying out a new yoga style or joining a new class. You might be driven to perform certain asanas as perfectly as possible (or perhaps even better than the yogi on the mat next to you). This often doesn't work out, perhaps because you have a physical limitation or are simply not trained enough. Your yoga teacher might recommend an option, but you don't want to admit that it's probably exactly right for you at that moment. So you continue practicing without an option, unconcerned about your limits, and you might even experience pain in the asana. This is mindlessness, and you can easily see that it has nothing to do with enlightenment; on the contrary: It can even harm you.
Acceptance is important
Overcoming Styana requires acceptance, which is sometimes not easy for us. Reinhold Niebuhr's Serenity Prayer is an example of how working on dullness is likely something that transcends cultures and is generally beneficial to humanity: "God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference." This acceptance is groundbreaking for all who wish to overcome Styana.
Change and adapt
Swami Sivananda doesn't advocate simply forgetting things we can't achieve. The best example of this is the option that can be offered in yoga for virtually every asana. So, for example, if you can't perform an asana correctly, use some relief. Bent legs instead of straight ones. A raised seat. The use of straps or blocks , as is so often practiced in Iyengar Yoga . Change your behavior, adjust your habits. You will notice that this has a positive effect not only on you but also on others.
Recognize dissatisfaction as the cause
We often tend to take out our own dissatisfaction on others. But it's not the yoga teacher's fault if we injure ourselves in an asana that's far too difficult for us. Nor is it the person on the mat who spoke to us who's talking to us. It's our own responsibility, and the responsibility for ourselves that we all carry within us. When we blame others for things our styana has caused, we not only damage ourselves but also our relationships with others. Reason enough to stop doing that.
Image © racorn / 123rf.com
Eka Pada Bakasana I: one-legged crow pose for your balance
by Nick
on May 18 2019
In yoga, we often experience that external and internal balance are in harmonious harmony. A good example of this is Eka Pada Bakasana 1. The one-legged crow pose is both a balance exercise and an asana for inner balance. Unlike the classic crow pose, where both legs are tucked in the air, the one-legged crow pose stretches one leg backward and upward: a graceful pose that captivates the observer and requires a great deal of concentration from the practitioner. At first glance, Eka Pada Bakasana seems like an almost impossible exercise. But (as is so often the case in yoga), balance depends on our inner balance, which can make many things possible.
Eka Pada Bakasana I One-legged crow pose for your balance
How to best prepare for the one-legged crow pose
Preparation is key. The arm and finger strength you need for Eka Pada Bakasana can be gained from many yoga poses. This starts with the dog , a classic in every yoga practice. You should also do abdominal exercises to support this, as your core needs to be working hard to extend your leg backward. You can first practice your balance for Eka Pada Bakasana by practicing the classic crow pose, meaning both legs are bent. In this position, you'll already gain the confidence to float grounded on your hands without falling forward.
For the first time in Eka Pada Bakasana
You start in the classic way, just like in the crow pose. Squat down and ground your hands firmly by fanning your fingers out wide. Place your hands shoulder-width apart, with your elbows bent. Put more weight on your hands by lifting your hips and moving your upper body forward. Place your knees against your upper arms and press them together to create a small hinge, which you will need to lift yourself into the crow pose. Trustfully lift your feet off the floor and feel your hands, arms, and shoulders supporting you. Hold this position for a moment and consciously tense your stomach. Now stretch one leg back and up. It doesn't matter which leg you use. As always in yoga, practice Eka Pada Bakasana afterwards in the opposite direction.
What is important in this asana?
Press your upper arms together tightly to give you the stability you need in the air. Engaging your core is also very important for holding the classic crow pose and then extending one leg. It's also important to be able to confidently shift your upper body forward. If you're worried about falling forward, add padding to the front of your mat. You can also enlist the support of another yogi to gently support you in the pose until you have the confidence to do Eka Pada Bakasana on your own. Alternatively, you can practice the one-legged crow pose facing a wall.
Experience the effects of the one-legged crow
Eka Pada Bakasana offers a whole range of truly beneficial effects that you can utilize with a little practice. First of all, this asana naturally strengthens you. You can enjoy this in your hands, arms, shoulders, and of course, your stomach and back. This activation gives you energy that you will certainly need throughout the day, which is why the one-legged crow pose can be a really great asana to practice in the morning. It improves your balance in the long term. This doesn't just mean external balance. Internal and external posture are often connected (not only in yoga). Thus, Eka Pada Bakasana also gives you inner balance and therefore more self-confidence . Important: Don't forget to keep breathing while you exert yourself. Crows don't hold their breath, so don't you either!
Image © sandsua / 123rf.com
Sadhana or Abhyasa: An individual path to freedom and happiness?
by Nick
on May 07 2019
Sadhana and Abhyasa are two words and principles that can be used synonymously. The goal of sadhana is to free life from its inherent limitations. It is a conscious and systematic spiritual movement that guides the mind through the various stages of consciousness and brings you closer to spiritual unity.
Sadhana or Abhyasa An individual path to freedom and happiness
Mindfulness and systematic mental movement
Abhyasa is more than just a simple principle of thought or a fixed thought pattern; it is the consistent and sustained engagement with one's own thoughts and consciousness in order to leave negative tendencies such as lust, anger, greed, selfishness, and egotism behind. Self-discipline plays an enormously important role in this. The negative aspects of your being must be disciplined and tamed so that you no longer have to accept them as part of yourself. It's a difficult path, but one that anyone can master through consistent application and practice. It only takes time, discipline , and inner peace to master the thorny path.
A lifelong process: Abhyasa as a life principle
Sadhana or Abhyasa is a lifelong process that you must pursue consistently in order to achieve the success you desire in life. It is a difficult and thorny path that many aspirants remain eluded by. Often simply because of a lack of success, which can be frustrating, especially at the beginning. With Sadhana you should not expect quick successes; rather, they develop slowly and steadily. Reaching new levels of consciousness is a long-term process within you. Give yourself and your mind the necessary time and practice your Abhyasa consistently and with full awareness . Only in this way will you reach the points on your path where you experience deep, everlasting and lasting joy and unshakable peace within yourself.
The spiritual path in Sadhana - step by step
Spiritual progress in sadhana is a continuous process that can only be achieved through consistent, lifelong sadhana. There are no shortcuts and no complete guide. You must be disciplined and strict with yourself to make abhyasa the center of your mind and to constantly work on yourself and your spiritual progress. You can imagine spiritual sadhana like a spiral or a snail shell. In the beginning, each step requires tremendous effort, concentration, and strength. But with time and progress, abhyasa becomes easier and easier, and the spiritual strength growing within you guides you further. You gradually approach the center of the spiral. If you stay on this path, you will continue to improve. Spiritual progress and abhyasa are not a sprint, but a long marathon that gradually fills you with a sense of inner peace .
Recognizing and appreciating progress in Abhyasa
It is difficult for many aspirants to practice sadhana and achieve spiritual progress. This is both a goal and an obstacle on the path to fulfillment. Progress in abhyasa can really only be measured by greater serenity, calm, and one's own peacefulness. But appreciating and rejoicing in this success already leads away from this point of fulfillment. Your success in abhyasa is reflected in a healthy body and mind, in the calm and balanced nature of your emotions, and in the serenity of your being. These points are viewed with the utmost respect and awe, especially at the beginning of sadhana. However, once you reach these points yourself, they become indifferent to you, as they no longer have any significance. You rest within yourself and feel the nearness and presence of God everywhere.
Image © fotomaximum / 123rf.com
Yoga Dandasana - the challenging stick pose
by Nick
on Apr 27 2019
There are asanas that look simple, but are actually much more challenging than you might think. Yoga Dandasana is one of them. The cane pose is one of the sitting postures that serves as the starting point for many asanas. They allow you to relax, have a powerful effect, and offer many other benefits. Below, you'll learn how Yoga Dandasana works, what you can achieve with it, and what you should pay attention to when performing it.
Yoga Dandasana - the challenging stick pose
Yoga Dandasana - Long Seat or Stick Pose
Dandasana, the Cane Pose, is one of the symmetrical asanas. It is the starting position for all seated forward bends. You sit with your legs straight and raised upward. This strengthens the core muscles and stretches the back of your thighs. Essentially, the core muscles refer to all the muscles between the diaphragm and pelvis: the back, abdominal, hip, and pelvic floor muscles. Sitting in Cane Pose means that the entire body is maximally tensed.
How is Yoga Dandasana performed?
Wear comfortable clothing, sit upright, and stretch both legs forward. Keep your toes slightly splayed. Keep your legs tensed and your thighs pressed into the mat. If your lower back hurts, keep your legs slightly bent.
Your pelvis will shift slightly forward. Place your hands behind your body and gently press into the yoga mat . If your pelvis wants to tilt forward, you can also sit on a yoga block or blanket . Tuck your toes toward your shins while pressing your heels into the floor.
Straighten your head and spine and imagine that you are a marionette and that someone is gently pulling you upwards using a string attached to your head.
While sitting, stretch out. Pull your shoulder blades slightly together and hang your arms loosely at your sides. You can also support yourself with your hands on the floor. Despite your body tension, keep your gaze relaxed.
Yoga Dandasana variations for advanced practitioners
Once you feel confident performing the pose and can hold it for a few minutes, you can try different variations:
Stick pose with legs raised: The legs remain raised while the heels press into the floor. This variation is also suitable for people with lower back problems.
Stick pose with raised arms: Stretch your hands up to the sides of your head and gently press the palms of your hands together. Keep your head straight and gaze forward. If you pay close attention to yourself, you'll quickly notice how your body senses change.
What are the benefits of Yoga Dandasana?
Dandasana is a soothing exercise that helps you find yourself, calm down, and ground yourself in the midst of stressful everyday life. The energies from the earth flow directly into the body. Physically, this asana allows you to stretch and extend the back of your legs and the entire spine, strengthen your core, and tone your gluteal muscles. Practicing this pose will make it easier for you to maintain optimal posture while walking and keep your back straight. Furthermore, the sitting position can stimulate and activate digestion. People who suffer from sciatica report that regularly sitting in Dandasana yoga pose reduces pain. It is also said to be able to cure kidney and abdominal pain.
Summary
Yoga Dandasana, the most important starting position for seated asanas, can have many mental and physical benefits. You can return to this position whenever you feel your body needs realignment. The exercise can also be performed beautifully outdoors, for example, on a meadow or at the beach. The connection to the earth always reinforces the feeling of inner peace, recharging your batteries, and improving your well-being. In addition, the cane pose has a stretching and strengthening effect.
Image © fizkes / 123rf.com
Nadi Shodhana Pranayama - one of the most important breathing exercises
by Nick
on Apr 23 2019
Nadi Shodana is one of the most important breathing exercises , suitable for beginners but also for professionals thanks to its highly advanced variations. The goal of the exercises is to renew energy in the shortest possible time. Nadi Shodhana Pranayama also has other benefits. Below, you'll learn what these are, how the exercise works, and what to keep in mind.
Nadi Shodhana Pranayama - one of the most important breathing exercises
Nadi Shodhana Pranayama - conscious alternate breathing
Proper breathing can unleash great healing powers. This was recognized long ago, and practitioners of Nadi Shodhana Pranayama are said to benefit from it. Nadi Shodhana literally means "cleansing the nadis," the energy channels in the body, which should be free of blockages and tension. Only then can energy flow optimally. Nadi Shodhana cleanses the so-called network of nadis, which are tube-like conduits through which pranic energy circulates. By opening the nadis, pranic energy can flow throughout the entire body.
How does Nadi Shodhana Pranayama work?
The word nadi means tube, shodhana means purifying, and prana is the sum total of all energies. Ayama means expansion and extension, but also stopping and holding back. Nadi Shodhana Pranayama is a demanding but very effective nasal breathing technique that has a very relaxing effect. The nasal passages should be clear. Strictly speaking, it is alternate nostril breathing that works as follows:
Sit comfortably in a chair without leaning back. You can also kneel or choose the lotus position. Make sure your back is straight and relaxed.
Place your left hand on your thigh, palm facing up. The tips of your index finger and thumb should touch, and the remaining three fingers should be extended.
Close your eyes and focus on your inner self.
Then breathe in and out alternately through your left and right nostrils. While inhaling through one nostril, close the other nostril and count to five. Hold your breath. Then close both nostrils before inhaling and exhaling again. Count to five as you exhale.
Repeat the alternate breathing a few times and then place your hands on your knees.
Once you're experienced, you can practice this alternate nostril breathing for up to 30 minutes, or even less depending on your time. If you feel dizzy, stop immediately and gradually increase the pace from there. The counting times can also vary. Alternate nostril breathing is also often used before a meditative exercise because it calms the mind. It can be practiced almost anywhere and at any time, without any aids or special requirements. A quiet moment is enough for a few deep breaths.
What are the benefits of Nadi Shodhana Pranayama?
Alternate nostril breathing (Nadi Shodana) promotes inner balance, increased peace , serenity, joy, and harmony, as well as mental concentration . It is intended to create emotional balance and eliminate fears and insecurities. Nadi Shodhana Pranayama is also said to harmonize all bodily functions, prevent colds and allergies, and improve nasal breathing. The exercise is also a good cardiovascular workout. Lung capacity can also be optimized, thus having a positive effect on conditions such as asthma.
Summary
Alternate nostril breathing is called "Nadi Shodhana." This translates as a cleansing exercise, and this is precisely the focus of this healing breathing exercise. It's about allowing energies to flow, cleansing the energy body, and elevating the energy centers. Breathing should always be light and effortless, as it is, after all, a relaxation technique. Find your own rhythm and breathe in and out slowly and calmly. Assume your desired meditative sitting position and maintain an upright, comfortable posture. Nadi Shodhana unfolds its healing effects on physical, energetic, and mental levels.
Image © fizkes / 123rf.com
Supta Baddha Konasana - Relaxation for pregnant women
by Nick
on Mar 19 2019
Yoga is known to offer a wide range of relaxation options. This is especially important during pregnancy, when your body needs additional strength and balance. The "Reclining Butterfly" pose, known in Sanskrit as Supta Baddha Konasana, can help you achieve this. The exercise focuses on your breathing, mobility, and flexibility .
Supta Baddha Konasana - Relaxation for pregnant women
Correct execution of the position
For Supta Baddha Konasana, you'll first need a mat and a yoga bolster . Position this bolster approximately in the center of your yoga mat. Take enough time for this pose and make sure you can perform it without distractions.
Begin by sitting on the mat with your back to the yoga bolster. Lean back so that your head and back are relaxed. Keep your legs loosely bent at first. Let your knees fall to your sides. Make sure the soles of your feet are together. Place your arms relaxed beside you with your palms facing up. If you can't place your knees on the mat, no problem. For support, you can pull two blocks closer and place them on top. This is also recommended if you have problems with your knees, hips, or groin area.
You have now reached the full Supta Baddha Konasana pose. Enjoy letting yourself drop into the pose. Breathe calmly and relaxed. For the exercise to unfold its full effect, it's worth staying in it for up to five minutes. Pay attention to your individual sensations and your breathing. You should wait for at least five deep breaths. Release the pose if your breathing is no longer calm and even. Also, discontinue Supta Baddha Konasana if lying on your back becomes uncomfortable due to your belly. This can happen in the last stages of your pregnancy.
The expected effect of Supta Baddha Konasana
On a physical level, the pose supports you in opening your chest and the front of your shoulders. It also helps you gently stretch your inner legs and adductors. Supta Baddha Konasana can also contribute to stimulating the lung, liver, and heart meridians. This plays an important role in maintaining the desired flow of energy. On an emotional level, the pose can help you achieve a gentle and regenerative opening of the heart.
Possible benefits during pregnancy
Supta Baddha Konasana combines relaxation, gentle stretching, and calm breathing. This opportunity to let go and recharge your batteries can help prepare you for childbirth. The position you assume with your body creates space for your breathing. This posture also makes room for your baby. The exercise can relieve discomfort associated with pregnancy and strengthen you physically and mentally. The fact that it relaxes the back is particularly beneficial in the later stages of your pregnancy. The gentle bend creates a balance to other strains and can relieve pressure on your spine. Since the exercise is said to relieve stress, anxiety, and depression, it can make a valuable contribution during and after your pregnancy.
As you can see, Supta Baddha Konasana offers a wealth of potential to guide you through your pregnancy. It can help you enjoy your pregnancy to the fullest and take some time out from time to time. Thanks in no small part to the props used, Supta Baddha Konasana can be performed by even yoga beginners. It's also a good choice if your usual yoga routine is no longer possible or recommended due to pregnancy. Find more inspiration and tips for yoga for pregnant women here. Draw your own strength and look forward to the birth of your child.
Image © fizkes / 123rf.com
Virabhadrasana III - the warrior III
by Nick
on Mar 06 2019
Virabhadrasana III, Yoga Warrior III, also called "Hero," is a yoga pose that requires considerable concentration, strength , effort, stability, focus, and balance. However, with a little patience, even beginners can master it and reap the benefits. Learn what these poses are and how to perform Virabhadrasana III.
Virabhadrasana III - the warrior III
What does Virabhadrasana III mean?
There are three variations of Warrior Pose. Each is physically and mentally challenging. Warrior 1 is an integral part of the Sun Salutation. Warrior 2 is also performed in almost all classes, while Warrior 3 is more commonly used in advanced yoga classes. Virabhadrasana III is a yoga pose that refers to the courageous warrior Virabhadra. But you don't have to worry that it has anything to do with war or violence. Instead, imagine Virabhadra as a hero, as the asana is sometimes called that. This yoga pose is more about spiritual "battle." The warrior pose helps ward off ignorance and ignorance, which are often seen as the cause of great suffering.
How is Virabhadrasana III performed?
The Warrior is a standing yoga pose that has a strengthening, mobilizing, and grounding effect. It is somewhat reminiscent of the scales familiar from physical education classes:
You balance on one leg and extend the other behind you. Your body weight is shifted onto your right leg. You need tension in your core to maintain balance.
Place your arms on your hips, pointing forward. Focus on your breathing. Make sure it's gentle and calm.
Now your upper body moves forward and your back leg rises until both legs are parallel to the floor. The hovering leg is no higher than your hip.
Bring your arms forward until they are parallel and shoulder-width apart. Inhale. Your standing leg is long, but your knees aren't fully extended. Activate your foot and leg muscles for a secure stance.
Breathe in and out slowly ten times.
To exit the asana, lift your chest and lower your leg again.
On the next exhalation, lower your arms.
After a short relaxation phase, repeat the exercise on the other side.
Focus on your breathing throughout the entire exercise. Make sure it's gentle, calm, and even. If you're a beginner and still feeling a bit unsteady on your feet, you can also support yourself with your hands on a block and press the foot of the leg you're extending backward against a wall.
What can you achieve with Virabhadrasana III?
Finding a stable position trains coordination, flexibility, strength, and stability throughout the body. Virabhadrasana III strengthens the back of the body, as well as the shoulders, thighs, and calves. The pose builds leg strength. It stretches the chest muscles, making them more flexible, and opens the lungs. Digestion can also be stimulated. Mentally, the asana helps you improve your concentration, inner strength, and stamina. This challenging pose is about finding peace, experiencing lightness, and not allowing yourself to be cluttered by countless thoughts in your head.
Summary
Virabhadrasana III, Warrior III, is a standing pose intended more for advanced yogis. This dynamic pose stabilizes the entire body. It promotes inner strength, concentration, and balance. It harmonizes and grounds. When performing this asana, do not push yourself beyond your limits, otherwise you will miss the benefits. Virabhadrasana III is not recommended for people with high blood pressure or knee or lower back pain.
Image © inesbazdar / 123rf.com
Urdhva Dandasana - Demand and reward of the upward facing stick pose
by Nick
on Feb 23 2019
Urdhva Dandasana is a pose that, when performed perfectly, not only looks stunning, but also requires a great deal of coordination, a bit of strength, and, above all, discipline. You may simply lose your balance the first few times you attempt this asana. However, it's worth learning Urdhva Dandasana and having a partner continually correct your perfect posture. This asana can be particularly effective against the typically tense back and neck area of our Western world. Of course, the demands on your back are correspondingly high – you can learn how to achieve the perfect posture here.
Urdhva Dandasana - Demand and reward of the upward facing stick pose
Dandasana twisted upwards
The Stick Pose Dandasana is a pose that is easy to learn, even for beginners. You should first have mastered this asana effortlessly before attempting the Upward-Facing Stick Pose. Not to mention that Dandasana is a basic pose from which you can assume many other asanas. For Dandasana, simply sit centrally on your mat with enough distance between you and all walls, with your legs together and your toes pointing upwards. Reach your hands lightly behind your bottom to the floor, touching and feeling the mat beneath you, with your fingertips pointing forwards. By pressing your hips forward and pulling your toes towards you, you straighten your spine and open your body. The Upward-Facing Stick Pose is essentially a very similar pose, only rotated 180 degrees. Your foundation here is your hands, elbows and head. You start in the same way in the Yoga Headstand Salamba Sirasana , which you should also master without any problems. So practice this asana first to be able to stand steadily. Especially at the beginning, you should first assume Salamba Sirasana and be able to hold the position for a few seconds. From there, lower your legs slowly and with control. The goal is to keep your legs almost parallel to the floor. Be careful not to put too much tension in your toes and keep your legs as close together as possible. This requires a little more concentration and balance, but it makes your execution of Urdhva Dandasana significantly cleaner and more focused. You'll feel the latter immediately.
If you're already advanced and have sufficient balance and strength, you can skip Salamba Sirasana on the way to Urdhva Dandasana. Instead of lifting and lowering your legs straight up, immediately bring them into a position parallel to the floor. Use a partner or teacher to adjust your posture until you get a feel for the perfect leg position. Since you'll be lying upside down, it's especially important to proceed slowly and with control to avoid subjecting your cervical spine to any sudden movements.
The effect and goals of the upward stick position
Like all asanas in which your legs float above your head, Urdhva Dandasana helps improve and stimulate blood flow throughout your body. You can also feel this blood circulation in the head in the form of circulating and stimulating energies, which is often experienced as very stimulating. However, be careful not to overtax your circulation, especially if you're already feeling under the weather. Urdhva Dandasana is a very demanding asana and deeply challenges many muscle groups, especially those that perform supporting and stabilizing functions. You'll quickly feel the strain, especially in your lower back and core, as these muscle groups balance the position of your legs. Your biceps, triceps, and neck are also engaged, as they must stabilize the vertical posture of your back. Overall, Urdhva Dandasana is an exercise that fits perfectly and seamlessly into various yoga sequences and can help strengthen your back and improve your posture in the long term.
Image © dimol / 123rf.com
Virabhadrasana I - the Warrior I - for more determination and self-confidence
by Nick
on Feb 19 2019
There are three variations of Yoga Warrior, all of which are very powerful. Virabhadrasana I, or Warrior I, is known as the pose of the good hero. The goal of this asana is to strengthen the thigh and gluteal muscles, build inner strength, and increase determination. You can practice this standing pose in the Vidya basic series, initially after Sun Salutation, or at the end after Trikonasana (Triangle) . Virabhadrasana I can also be practiced by yoga beginners, but is considered an intermediate yoga exercise. You will now learn how to perform the exercise and what to keep in mind.
Virabhadrasana I - the Warrior I - for more determination and self-confidence
Virabhadrasana I - Warrior Virabhadrasana I - what exactly is behind it?
Virabhadrasana I, a standing pose, was named after a warrior from Indian mythology . The word Virabhadrasana is derived from Virabhadra, the hero who plays an important role in South Indian mythology. He fights for good. The starting position for all the poses in the hero series is the tree pose. Many people feel more confident through this asana. The power in this yoga pose comes from a standing position. It is channeled into your arms and beyond.
How to perform Virabhadrasana I? Step-by-step instructions:
Stand upright and take a big step about one leg length apart.
Step your right foot back. Stand in a lunge position with your hips pointing forward.
Turn your back foot outward about 60 degrees.
On the next exhale, bend your front leg . Place your feet shoulder-width apart, with your knee directly over your ankle.
The swords, symbolized by the powerfully upwardly stretched arms and hands, pursue the goal of gaining determination and energy and of growing beyond oneself when performing the exercise.
Your arms should be parallel to each other, with your palms facing inward. If you have shoulder pain, your arms don't have to point upward. You can also hold them outward. Don't tense your shoulders; keep them relaxed.
Lean your head back, look down at your hands, and breathe in and out calmly. Stay in Virabhadrasana I for 30 to 60 seconds. If you have neck problems, you can also look forward instead of up.
To exit the asana, place your arms on your hips, take a small step forward with your back foot, exhale, and relax your arms beside your body.
Then repeat Warrior I on the other side. Virabhadrasana I requires concentration, inner calm, and stamina. If you tend to arch your back, make sure you raise your arms to the sides above your head. This will make it easier to keep your back straight. Make sure you breathe consciously.
What physical and mental benefits can you achieve with Virabhadrasana I?
Raised arms create more determination, energy, stamina, and self-confidence. They can help you surpass yourself. Virabhadrasana I also stretches the shoulders, back, neck, abdomen, and groin. It can also improve balance and equilibrium, increase endurance, and strengthen the lungs. The latter results from expanding the chest, thus supporting deep breathing. Stretching the arms increases breathing volume. Virabhadrasana I is also said to be an excellent preventative measure against osteoporosis, stimulate the metabolism, help with digestive problems, and reduce fat around the hips.
Conclusion
Virabhadrasana I has a strengthening, harmonizing, and grounding effect. The key to success is proper posture and breath. The better you connect with the latter, the easier it will be for you to feel the warrior pose and find stability. People with a weak heart, high blood pressure, and unstable knee joints should not perform this yoga exercise.
Image © byheaven / 123rf.com
Ardha Baddha Padma Paschimottanasana: Experience length in the half-bound lotus
by Nick
on Feb 16 2019
Ardha Baddha Padma Paschimottanasana is a variation of the forward bend that combines an intense stretch with a graceful appearance in a single pose. As with many other yoga poses, the Sanskrit name gives clues to the appearance of this asana: "Ardha" means "half," "Baddha" means "bound," "Padma" means "lotus," and "Paschima" means "back." Ardha Baddha Padma Paschimottanasana also contains the word " Uttanasana ." This asana, which denotes the intense stretch in the forward bend, is usually practiced in beginner yoga classes. Ardha Baddha Padma Paschimottanasana is thus a forward bend with one leg extended and the other in the lotus position. The foot of the stretched leg is grasped by the same-side hand in the forward bend, and the foot of the leg in the half lotus position is grasped by the hand held behind the back.
Ardha Baddha Padma Paschimottanasana: Experience length in the half-bound lotus
Your path in Ardha Baddha Padma Paschimottanasana
Begin in Dandasana , sitting upright with your legs stretched out. From there, place your right leg (you will of course perform the exercise in the opposite direction later) in the lotus position on your left thigh. Make sure that the sole of your foot is pointing upwards as much as possible. This will optimally relieve the strain on your knee in this asana. Now bring your hand around your back and try to grab your right foot with it. No force! Pay attention to the limits that your body tells you to. The correct execution of Ardha Baddha Padma Paschimottanasana is more important than reaching the foot. You can also place your hand on your back. Then, consciously stretch out once more, with your upper body straight, bend over your outstretched leg on the floor and grab the foot. Now try to relax and allow yourself to allow yourself to enter the stretch, which will understandably be very intense at first.
Learn about the benefits of Ardha Baddha Padma Paschimottanasana
In the half-bound lotus pose, you can stimulate the activity of your liver and spleen, potentially supporting your digestion . The liver is particularly important for fat metabolism, and a well-functioning spleen can purify your blood and effectively strengthen your immune system. You can also potentially benefit from Ardha Baddha Padma Paschimottanasana for gastrointestinal problems, especially constipation.
In addition to your internal organs, your musculoskeletal system can also benefit sustainably from Ardha Baddha Padma Paschimottanasana. With your legs resting on the floor, you stretch the backs of your thighs, an area where the muscles often tend to shorten. The same applies to your lower back, which, for healthy posture, shouldn't be shortened either, to avoid a hollow back. The side of the lotus position also benefits from intensive hip opening. By returning your arm behind your back, you gently rotate your upper body and can also stretch shortened chest muscles. This often occurs when we sit at a desk for long periods. Pulling your toes in also makes the involved joints more flexible.
What you should pay attention to in Ardha Baddha Padma Paschimottanasana
As with all other yoga asanas, the beneficial effects of the half-bound lotus pose depend on performing the exercise correctly. It's especially important to ensure that you enter the forward bend with your back as straight as possible. In the lotus position, turn the soles of your feet upward to relieve pressure on your knees. You can lower your chin slightly in the forward bend to ensure a straight and thus optimally protected cervical spine.
If you have problems with your hips or knees, your yoga teacher can show you how to modify Ardha Baddha Padma Paschimottanasana for yourself or teach you an alternative pose.
Image © dimol / 123rf.com
Skandanasa: Experience strength in the attitude of the war god
by Nick
on Feb 12 2019
You may have practiced Skandasana before turning to yoga. It's a side lunge held very low. You grasp the ankle of each foot with your hands. You also rotate your torso toward the extended leg and lower your upper body onto it. There are also alternatives that make the pose easier or a bit more intense. You'll learn more about these below. The important thing to remember is that all variations have one thing in common: They offer you tremendous hip opening as well as the strength and flexibility of the War God.
Skandanasa: Experience strength in the attitude of the war god
How to get into the asana of the war god Skandasana
Of course, your path to Skandasana can be completely individual. But if you need some inspiration, this sequence might help: Start in a wide forward bend (Prasarita Padottanasana) . From there, bend your right knee (you can do the asana in reverse later, of course) and move into a deep knee bend, the so-called half squat. While your right leg is sharply bent, your left leg remains straight. From there, lift the toes off the floor and pull them toward your body so that only your heel remains in contact with the mat.
This is where the options offered by the War God pose begin. For example, flexing your feet is not absolutely necessary. If the stretch with one foot on the floor already seems very intense, or you need a stable grounding with that foot, you can stay with your whole foot on your mat. You can also choose the position of your arms. You don't necessarily have to place your hands on your ankles. For more balance, you can of course also place them on the floor for more stability. You can also place your hands in Anjali Mudra , place your elbow on the left side of your left knee and gently twist up in this way. Side positions of your arms are also possible, of course.
Learn the effects of the God of War's stance
Skandasana is a standing pose and also a hip opener. This already demonstrates the two main benefits that the War God asana can offer: leg strength and hip flexibility. Depending on which leg you are currently bent in the deep side lunge, you stretch the back and inner thighs, as well as your hips. Your balance is also challenged in the deep War God pose. This also leads to comprehensive strengthening of your core (the abdominal and back muscles).
Tips for correct exercise execution
If you have trouble balancing in Skandasana, it's helpful to stand on the ball of the foot of the bent leg. This way, you don't need to bend the leg as much.
If you're already an advanced yogi, you might be interested in the following variations: For example, you can alternate between Tree Pose and Skandasana, thereby intensifying the strengthening of your legs. You can also tie both hands by bringing your right hand behind your back and joining it with your left hand.
No matter how you practice Warrior Pose, it's always important to practice in opposite directions. You should also consult your orthopedist or yoga instructor if you have problems with your hips or knees. There will always be helpful alternatives in yoga. Even as an experienced yogi, always pay attention to correct exercise form. As a beginner, it's best to learn Skandasana in a beginner's class. Afterward, the exercise is also suitable for home practice, allowing you to experience the beneficial experiences that the god of war has to offer in your daily yoga practice.
Image © fizkes / 123rf.com