Yoga BLOG

Pashasana: The Noose of Samsara Pashasana (sometimes also "Pasasana") is a continuation of the word "pasha," which means "rope," "fetter," "noose," or "trap." "Asana," on the other hand, means "posture," "seat," or "position." The term is therefore used for anything that is intended to bind the soul and thus binds oneself to the cycle of rebirth (samsara). Pashasana is a pose in which the body is formed into a loop. To achieve this "loop of rebirth," the arms are wrapped around the legs and back. Performing the Loop of Samsara This exercise is especially recommended for advanced practitioners. When performing the pose, ensure that you reach the looped position slowly. Breathing should also be considered with each step, and this becomes important not only in the final Pashasana pose. Inhale after each movement listed here, then exhale with the subsequent movement. At the beginning of the exercise, raise your arms to the sides, spread your fingers, and point them toward the floor. Inhale and then exhale. Squat down and try to find your balance. In the squatting position, lower your feet. Your bottom is now off the floor, and your knees are pointing towards the ceiling. Now reach around your knees with your right arm and cross them so that your right arm is touching your outer right thigh. You can tell if the twisting movement is correct when the outside of your hand touches the outside of your thigh. This means that your arm, including your shoulder, is turned very far. During this phase, you can use your left arm to support yourself so that you don't lose your balance while squatting. After inhaling and exhaling several times, you can then move into the final Pashasana pose. To do this, raise your left arm, which has been supporting you so far, and bring it behind your back towards your right arm, which is still in contact with your thigh. The goal is for both hands to touch, so that you are essentially "shaking hands." For this to work, your left arm must also be twisted widely. Your entire upper body automatically moves to your left. Your chest will then rest next to your left leg. In this position, you can then grasp each other's wrists. You are now in the final Pashasana pose, and you should inhale and exhale at least five times, find yourself, and feel the active stretch in your torso, arms, and legs. Make sure you don't lose your balance as your hands connect. To increase the tension, you can also turn your head and look toward the ceiling. This will create additional tension in your neck. Practice the loop or Pashasana step by step Because this is an advanced exercise, you should practice it step by step. The goal isn't to force yourself to the point of painfully spraining yourself or pulling a nerve. If the full loop doesn't work right away, you can also work your way up to the final pose by gradually working through several partial exercises. Pashasana is said to have a therapeutic effect on back pain. So, if you suffer from tension or localized pain in the back and neck area, it may be able to alleviate it. Painful tension in the shoulders may also be relieved. Furthermore, Pashasana may have positive effects on digestive problems, asthma, or menstrual cramps. This exercise could also provide short- to medium-term relief from bloating. Image © fizkes / 123rf.com

Urdhva Prasarita Padasana: Legs stretched upwards An asana that is quite simple to perform and very effective in its effects is "Urdhva Prasarita Padasana." Translated from Sanskrit, urdhva means "upward" or "above," prasarita means "outstretched," pada means "foot," and asana means "posture." This translation should give you an idea of how to perform this yoga pose . You lie on your back and swing your outstretched legs from the floor into a 90-degree bend, then back down again. This movement is performed several times, for at least a minute. Instead of resting your outstretched legs on the floor, you let them hover just above the floor and then bring them back up simultaneously. The movement of Urdhva Prasarita Padasana strengthens your abdominal and back muscles and helps you improve your overall posture. Deep muscle training for the abdomen When performing Urdhva Prasarita Padasana, the psoas muscles are primarily targeted, a particularly deep muscle located behind your abdominal organs that is usually difficult to reach. The psoas, also known as the psoas muscle, attaches to the front of the lumbar spine in the lower back area, runs along the inner side of the pelvis, over the pubic bone, and to the inner surface of the femur. This muscle group is particularly important for your overall body structure, posture, and movement, and also influences digestion. Due to the way these muscles are positioned, performing Urdhva Prasarita Padasana can not only have a positive effect on your lower abdominal muscles, but also on strengthening your lumbar region. Thus, Urdhva Prasarita Padasana can strengthen your psoas and back muscles and improve your overall posture. To perform this asana correctly, however, you should have the right mental image to avoid back and hip injuries. The image of a marionette can be helpful here. How to perform Urdhva Prasarita Padasana correctly Imagine your legs are being guided into position by the strings of a puppeteer sitting on your lumbar spine. This is because the movement should be guided precisely from this area of the body to be performed correctly. Exhale on the upward movement and inhale again on the downward movement. There should be no hollow space in your lumbar region; in other words, your back should remain completely flat on the floor during this asana. If your back lifts off the floor, it's an indication that you still lack the necessary abdominal muscles to perform Urdhva Prasarita Padasana correctly. To help, instead of placing your hands on the floor to the right and left of your body, place them palms down under your hips. This hand position can help you perform Urdhva Prasarita Padasana without causing lower back pain. Instead of placing your hands under your hips, you can also place your fingertips on your lower abdomen, below your belly button, and feel your stomach tense. It's also helpful to place your arms and hands above your head, fully extending your arms and thereby shifting your center of gravity. Urdhva Prasarita Padasana in practice Only lower your legs as far as you can while keeping your lower back stable on the floor. Roll your tailbone toward your heels and tuck your navel toward your spine. Extending your arms upward allows you to lengthen your waist and ribcage and shift your center of gravity. Repeat the up and down movement several times, increasing the number of repetitions over time. Hold your legs in the lower position for five to ten seconds initially, gradually increasing this position to up to one minute. Image © rognar / 123rf.com