Yoga BLOG
Sarvangasana - the Yoga Candle
by Nick
on Feb 07 2018
Sarvangasana - the Yoga Candle Sarvangasana, also known as the shoulder stand or candle pose, is one of the most fascinating Hatha Yoga poses . The reason for this is its versatility: When you stretch your legs upward to support yourself on your elbows and shoulders, almost all parts of your body are activated. This also gives rise to the Sanskrit name of the asana. The word Sarvangasana is composed of the three terms Sarva, Anga, and Asana, which mean "all," "parts," and "posture," or "posture" for all parts of the body. But how is this yoga pose performed, what should you keep in mind, what other benefits does it have, and for whom is it more or less suitable? You will find the answers to these questions below. Shoulderstand Sarvangasana - classic inversion pose Sarvangasana is one of the 84 cardinal asanas. Shoulderstand is an inversion. Its opposite pose is the fish pose, Matsyasana . Inversions refer to postures in which your body is aligned so that your heart is above your head. You should never simply jump into this pose; you must assume the shoulderstand slowly and in a controlled manner. How to perform Sarvangasana? Step-by-step instructions:
You lie on your back with your legs closed.
Place your arms at your sides, palms facing down.
As you inhale, lift your legs and pelvis.
Lift your buttocks off the floor and firmly support your lower back with both hands.
Continue lifting your back and legs while breathing rhythmically. Continue pushing your hands toward your shoulder blades and bring your chest as close to your chin as possible. Your back, hips, and legs should form a single line. Breathe into your belly and relax your feet and legs.
Hold this position for as long as you feel comfortable. 20 to 60 seconds is sufficient to begin with. Over time, you can extend it until you reach three minutes.
You come out of this position by lowering both arms and pressing them firmly into the ground.
Bend your legs slightly back and slowly roll your back down, using your arms as brakes.
When your buttocks touch the floor, you can slowly lower your legs to the floor with the help of your abdominal muscles. After shoulder stand, you can bend your legs toward your ribcage to release tension from your back. Reach your arms around your knees and grasp your other wrist with one hand. Take several deep breaths into your belly and then release your arms and legs. During Sarvangasana, you should maintain fluid movements throughout.
Relax in the corpse pose.
What are the benefits of shoulder stand? In Sarvangasana, you reverse the upright posture the body assumes when standing. This relieves pressure on the lumbar spine and leg veins, helping to prevent varicose veins. The neck is stretched and the shoulders are strengthened. The heart and circulatory system can also benefit from shoulder stand. The same applies to the thyroid. The pressure and increased blood flow harmonize and balance it. This can prevent hormonally-induced metabolic disorders. The improved blood supply to the brain has a positive effect on mental functions. Shoulder stand promotes calm and balance. Conclusion Shoulderstand has many positive effects: It can help you perceive your body in a new way. The exercise is rejuvenating and promotes harmony and a sense of unity. To perform Sarvangasana safely, a certain level of physical stability is required. You should be able to control your spine and joints in every pose to counteract the forces. This asana should not be performed if you have back or heart problems, high blood pressure, or eye conditions such as increased intraocular pressure. Image © dragonimages / 123rf.com
Pashchimottanasana or seated forward bend
by Nick
on Feb 03 2018
Pashchimottanasana or seated forward bend Pashchimottanasana, also known as the seated forward bend, is considered a fountain of youth. The asana can also strengthen the immune system. You can therefore use the exercise to boost your defenses when a cold is looming. The back of the body is stretched upward. Learn more about the exercise's other benefits, what to keep in mind when performing it, and much more below. How is Pashchimottanasana performed?
To prepare for Pashchimottanasana, stretch the backs of your thighs. To lengthen your arms, you can also use a 1.5-meter-long cotton strap placed across the balls of your feet. Then, sit on the floor in a long seat. Your legs are together and extended. Your toes are pointing toward your body or upwards. Beginners can sit on a raised surface, such as a cushion or a rolled-up yoga mat.
Pull your gluteal muscles outwards on the left and right so that the bones of your pelvis are in contact with the floor.
Place your hands next to your hips and then bring yourself into an upright position.
Now inhale, stretch your arms and spine towards the ceiling and exhale.
Then, keeping your back straight, bend forward. Your stomach should rest on your thighs to avoid straining your back and allow for deeper breathing. Your head remains in line with your spine.
Place your arms next to your feet. Make sure your knees aren't bent and your soles aren't turned toward each other, as this will reduce the effect of the exercise.
Relax your shoulders and hold this position for one to five minutes. To return from Pashchimottanasana, stretch your arms forward and, as you inhale, raise your upper body and arms into an upright position. Keep your spine straight. As you exhale, place your arms behind your back.
What positive effects can Pashchimottanasana have? Pashchimottanasana, the seated forward bend, is a Hatha Yoga pose. It develops dedication and patience and, in addition to strengthening the immune system, can have many positive effects on the body: The leg muscles and back extensors are stretched, and the hip joints are activated. The spine is strengthened and mobilized, and blood flow to the pelvis improves. This has a positive effect on the sexual organs such as the ovaries and can prevent impotence. The abdominal organs can be stimulated, simultaneously harmonizing digestion. You can get rid of fat on the stomach and hips with this yoga pose. It can also strengthen the kidneys, which promotes the elimination of toxins. The Paschimottanasana forward bend can also have energetic and mental benefits: Thanks to deep breathing, the energy is directed upwards, and all the chakras located along the spine are activated. Pashchimottanasana is one of the most energetically powerful poses, especially when held for a long time. It calms the mind, and promotes patience, endurance, balance, and serenity. Conclusion
The forward bend pose, Pashimottanasana, can have many positive effects on the body and mind. However, be sure to perform the exercise correctly. Don't bend your back or knees, and don't pull your shoulders toward your ears. Practice conscious, deep abdominal breathing. As you inhale, stretch your spine and direct your breath into your chest. As you exhale, activate your abdominal muscles and deepen the bend in your hips. Pashchimottanasana should not be performed if you have back injuries or problems such as a herniated disc, abdominal inflammation, or diarrhea. Caution is also advised during pregnancy . Image © kapu / 123rf.com
Shashankasana: from the rabbit to the headstand
by Nick
on Jan 31 2018
Shashankasana: from the rabbit to the headstand The headstand is an exercise that many yoga practitioners aren't able or willing to perform right away. For many people, standing on their head is a challenge at first. A good exercise for you in this context is the rabbit pose. In Shashankasana, you also place your head on the floor, but without placing your entire body weight on it. This is why many beginners quickly feel confident in this exercise. Here you will find all the important information about the asana. The posture of the rabbit Just imagine what it looks like when you suddenly spot a hare or rabbit in a field. These animals often crouch in a hollow, fearing predators, but their ears, as these velvety rodents' ears are called, clearly point upwards. You can easily imitate this pose in Shashankasana. Using your heels, knees, and head, you distribute your body weight across three areas. Clasp your hands behind your body. Depending on how intense a stretch you want, you can either stretch your arms vertically upwards or extend them slightly further above your head. Take Shashankasana The best way to get into the rabbit pose is from Vajrasana, the diamond pose . Another possible starting position is on all fours. You place your head between your hands on the mat or any other surface of your choice. A non-slip surface is important! Position the crown of your head in the middle and take the time to check this position and adjust it if necessary. Only when it feels good do you release your hands and cross them behind your back. Then you stretch your arms and choose the stretch for your shoulders and chest by stretching the arms vertically upwards or a little further back. Stay relaxed in this position for a few breaths and then release. Child's pose is a good opportunity to reflect. Stay here for a while too. What Shashankasana does to your body
You'll likely feel the stretch in your shoulders and chest immediately. It's a valuable counterbalance to many professional activities, such as those that require you to spend the entire day hunched over at a computer or carrying heavy loads. Your shoulders will improve their mobility, and your neck will be beneficially strengthened. All of this can help if you frequently suffer from tension or pain in the shoulder and neck area, or from headaches. After a while in Shashankasana, you'll experience a soothing relaxation of your back. Letting go is the principle here, which can be a valuable aid in many yoga exercises. When you consciously breathe into your belly, Shashankasana also gently massages your abdominal organs, which can have a positive effect on your digestion. Energy and relaxation through the rabbit Energetically, Shashankasana affects your brow and crown chakras . This is closely related to the improved blood circulation your head experiences in the rabbit pose. This circulation also affects your mind, for example, by improving your ability to concentrate. The increased blood flow is also a welcome boost for your eyes. Fatigue can also be improved by the increased blood flow. Furthermore, the peaceful rabbit pose also brings you relief from the stress and hectic pace of everyday life, providing you with the calm we all need for our well-being in your very own rabbit hollow. Harmony and balance reappear in Shashankasana! Image © fizkes / 123rf.com
by Nick
on Jan 24 2018
Ardha Bhekasana - Half Frog Half Frog, also known as Ardha Bhekasana in Sanskrit, is a variation of Cobra Pose that increases mobility, flexibility, and strength. Your shoulders, legs, and back are most affected in Ardha Bhekasana. Ardha Bhekasana stretches your entire upper body and strengthens the back muscles. In this pose, your chest and the entire front of your body are opened, and your lower abdomen is stretched, giving your internal organs room to expand. By opening your lungs, you can take particularly deep breaths in this pose. Half Frog also stretches your thigh muscles and the muscles around your ankles, making these parts of your body more flexible. Ardha Bhekasana strengthens the shoulders, arms, and neck. The focus during the practice is also on breathing. The exercise is particularly good for women because it can relieve uterine problems and help with menstrual irregularities. It also helps people with flat feet or fallen arches. At the same time, Half Frog pose stimulates your digestive system. The exercise also has a positive effect on the second chakra , which is activated by Ardha Bhekasana, thus stimulating sexual energy. However, avoid Half Frog pose if you suffer from insomnia, migraines, or blood pressure problems. This pose also has a negative effect on the affected body parts—shoulders, back, and knees—if they are injured. If you have knee pain, be gentle when applying pressure to your knuckles. The correct execution of Ardha Bhekasana Before you begin Ardha Bhekasana, check which nostril you breathe through more actively. Then, assume Bhujangasana, Cobra Pose. To do this, lie flat on your stomach, face down. Support yourself on your forearms by placing them on the floor. Your elbows are under your shoulders. Breathe in and out deeply here. Place your hands directly in front of you, palms down. Your torso is in Cobra Pose, chest up. Your legs extend straight behind you. Now begin Ardha Bhekasana by spreading your legs about hip-width apart. Once you've noticed that your right nostril is active, go into Half Frog Pose by moving your left hand to your right elbow until your left arm is in front of you. Now bend your right leg and bring your foot towards your buttocks. You can now raise your right hand and grab your right foot, pulling it toward your hip. Apply gentle pressure to open the hamstring. The stretch will increase if you pull the foot down toward the floor next to your hip. Make sure your elbow is close to your ribcage and not pointed out. Turn your hand over until your fingertips point toward your torso. This rotation will bring your elbow further up and position the heel of your hand against your leg. Now continue to stand up through your chest. Stay in Ardha Bhekasana for at least three deep breaths, then repeat Half Frog on the other side. Tips for the Half Frog
If your back isn't strong enough for the exercise, you can place a pillow under your ribs to help you maintain the position. When performing Half Frog, try to keep your body straight and avoid twisting to the side. Deep breaths will help you settle into the pose. You can also modify the exercise by extending your lower arm. This will further intensify the stretch. You can also prepare for Ardha Bhekasana by practicing Bow Pose , Sphinx Pose, and Hero Pose . Image © summer78 / 123rf.com
Eka Pada Rajakapotasana: the one-legged (king) pigeon pose
by Nick
on Jan 17 2018
Eka Pada Rajakapotasana: the one-legged (king) pigeon pose You're probably familiar with the fact that many yoga asanas are named after animals. This is also the case with Eka Pada Rajakapotasana. All the words that make up this name come from Sanskrit: "Eka" = "one," "Pada" = "leg," "foot," "Raja" = "king," and "Pota" = "pigeon." You're familiar with the ending "asana" = "pose" from your yoga practice. The one-legged king pigeon is the image of an animal resting gracefully and peacefully within itself. Who among us wouldn't want to feel this inner peace? Here you'll learn about the effects of Eka Pada Rajakapotasana and how best to assume this pose. Pure grace: the king pigeon Just the sight of a yoga practitioner in this pose is a delight: The practitioner sits with one bent leg on the floor, while holding the other, kneeling on the mat, with their hand (or both hands) in various variations by the foot, pointing towards the highest. And where else could a pigeon want to go but enjoy the freedom of the sky? How the foot is pulled up is up to you in your daily practice. You can grasp the foot by opening your upper body to the side, or by opening your chest wide and reaching backward and downward with both arms above your head. You can grasp the foot directly with your hand, or you can grasp both arms in a circle behind your head and gently rest the foot in the crook of your elbow. You see: Eka Pada Rajakapotasana is a varied exercise that picks you up exactly where you are in your yoga practice. And that is precisely what is so typical about yoga: that every asana can be modified so that it can have an effect on every person. Hip opening as a trademark
If one wanted to promote this asana from a marketing perspective, one would place the hip opening at the top of the list of benefits. Hip opening, as you experience it in the one-legged (king) pigeon pose , brings you numerous advantages. First of all, your hip flexibility will naturally improve, which you will immediately notice in improved posture. The abdominal organs also benefit from this stimulating stretch. This applies to both the digestive and fertility organs, which can be revitalized by the increased blood flow. Furthermore, depending on your grip, you'll stretch your chest muscles and the front of the thigh of the leg whose foot you're grasping. Therefore, you should always remember to perform this asana in reverse. You'll notice that in this exercise, too, there's a "good" side, meaning a more flexible side, and a less flexible side. This is normal and shouldn't worry you. If you can truly immerse yourself in the pose in Eka Pada Rajakapotasana, you'll notice that the muscles in your shoulders and neck can relax more and more. By now, you'll probably also feel the effect of the King Pigeon pose on your mind and soul. You'll become serene, enjoy the grace of the position, and sense, through your knee rooted to the surface, your foot stretched upwards, and your gaze gently tilted upwards, that you are sheltered and protected between heaven and earth. Enter and hold Eka Pada Rajakapotasana There are several ways to get into one-legged pigeon. Ask your yoga teacher about the options and choose the variation that works best for you. It's especially good, for example, if you step one foot forward from downward dog and then lower your legs (one leg bent to the floor, the other on your knee). It's important that you place your knee on a soft surface. Then you can grab your foot in your chosen variation and enjoy the stretch in Eka Pada Rajapotasana for a few breaths. Tip: Asanas that allow you to open your hips are ideal for preparatory practice! Image © inesbazdar / 123rf.com
Gherandasana I: dedicated to a wise man
by Nick
on Jan 13 2018
Gherandasana I: dedicated to a wise man In yoga, many asanas, such as the cobra pose , the fish pose , or downward dog , are named after animals. Sometimes, however, the name of an asana honors people whose wisdom is widely known. This is the case with Gherandasana I. This pose was named in memory of Gheranda. One of the greatest men of Hatha Yoga was thus honored with his own asana. The sage wrote, among other things, the main text, the Gheranda Samhita, one of the most important texts of Hatha Yoga. Sophisticated and graceful at the same time Gherandasana I is a backbend pose and combines a graceful backswing with an intense stretch. Essentially, you combine the bow pose (Dhanurasana) with the half frog pose (Ardha Bhekasana). This means: From a prone position, you grasp the foot on the same side of your body with one hand, bringing your torso into a backward hyperextension. On your other side, you bend your leg at the knee joint into frog pose and press it at the instep for a particularly intense stretch. Your hips, chest, and heart experience an opening, and with an open throat, you gaze diagonally upward toward the highest. The effects of Gherandasana I The physical benefits of this pose lie primarily in the stretching of muscles, which can often be a bit difficult due to shortening. This affects the instep as well as the front of your thighs, your hips and groin, your abdomen and chest, and the throat area. Due to the intense stretch in the abdominal area while lying on your stomach, your internal organs also benefit from the beneficial effects of Gherandasana I. You may notice the benefits clearly if you suffer from bloating and gas in your intestines, or if you repeatedly struggle with constipation. The stimulating effect on the abdominal organs and their metabolism is also suitable for people with diabetes. Furthermore, the expansion of the chest cavity makes breathing easier. Your spine experiences simultaneous strengthening and stretching. This flexibility, coupled with strength and a certain stamina to remain in certain positions, makes it a valuable companion on all your endeavors. Furthermore, in Gherandasana I, you also train your concentration, as the left and right sides of the body do opposite actions. Want to know which chakras this pose affects? The heart chakra and your throat chakra are particularly stimulated in this asana. Contraindications for this pose
If you have certain medical conditions, you should ask your yoga teacher for valuable alternatives to Gherandasana I. These include back and knee problems, blood pressure problems (especially high blood pressure), or certain injuries. You should also avoid Gherandasana I during pregnancy due to the significant strain on your abdomen. How do you prepare for Gherandasana I? First, you need the necessary flexibility for the intense backbend in the trunk bend and the strong stretch on the front of the thighs. You can achieve this through classic stretching exercises for the affected body areas, but also through somewhat easier yoga poses. You can train the backbend and the flexibility required for it well with Camel Pose , for example, which you can vary according to your needs and ability, or with Bow Pose, where you can also individually adjust the degree of stretch. Of course, you can also control the intensity of your practice in Gherandasana itself! How do you enter and release Gherandasana? From Cobra Pose, move into Half Frog Pose by pressing the toe of your same-side leg to the floor next to your buttocks with one hand. Then, with the other hand, grasp the ankle of the same-side leg and assume Bow Pose on that side. Your chest and belly are off the floor, and you take three full breaths. Then, move out of Gherandasana I by gently lowering your arms to the floor. Don't forget to practice in reverse! Image © sandsua / 123rf.com
The Pose of the Heavenly Spirits - Valakhilyasana
by Nick
on Jan 10 2018
The Pose of the Heavenly Spirits - Valakhilyasana The yoga position Valakhilyasana is a challenging pose that not only requires discipline and flexibility, but also engages the entire body. Due to its demands, the pose should only be performed by advanced yogis, but in return it provides you with an efficient stretch in the thighs, upper body and especially the hip regions. The one-legged pigeon as a preliminary exercise
The pose of the heavenly spirits—according to the literal translation—can be considered a continuation of the one-legged pigeon pose (Eka Pada Rajakapotasana). The one-legged pigeon pose should also be used as an introduction to the completed version of Valakhilyasana. To do this, first assume downward-facing dog , swing your right leg forward, and place it in front of your body. Your left leg remains stretched out behind you. Now inhale and lower your hips to the floor by bending your left leg. Your right leg should be placed in front of your body so that it crosses over your hip and your right foot is next to your pelvis, just to the left of your body. As you inhale, bring your arms one after the other over your head and bend your left leg further. You should now be able to grasp your foot with both hands while pressing your back forward into an arch. Reaching your foot may be difficult at first, and even effortlessly grasping your foot may be challenging at first. However, you'll quickly notice that your coordination improves with each practice. When you can comfortably reach the foot and (only) when you feel comfortable in this position, slowly move your left lower leg behind you to the floor and continue to arch your upper body backward. Valakhilyasana - Pose of the Heavenly Spirits Once you can reach and hold the one-legged pigeon pose with little effort, you can begin practicing Valakhilyasana. Release your hands from the pigeon pose and lower your left leg to the floor. Stretching your arms straight back, grasp your shin halfway between the knee and ankle. You can initially bend your lower leg to help you find your grip. By extending your leg, you draw your upper body further into the arch. With each exhalation, sink a little deeper into the pose and try to continue breathing normally. Especially at first, it can be difficult to find a relaxed breathing rhythm while stretching your back. To exit the pose, simply release your hands and gently lower your leg back to the floor without letting it snap into position. Try to slowly allow your back to return to a relaxed position. Now repeat Valakhilyasana on the other side. Variation and targeted exercises
Beginners often find it difficult to develop the necessary flexibility in their back, legs, and hips. However, you can use props to make performing Valakhilyasana easier. A rolled-up towel under your shins, for example, allows you to gain a longer lever. This way, you don't have to start with a strong stretch and wide arch right away, but can gradually work your way up to your body's limits. It can often be helpful to have the help of a partner instead of blindly "fishing" behind your back for a towel or rubber band. An asana that is worth it Valakhilyasana is a challenging pose, but it's worth performing. The hip extension, the extension of the entire spine, and the stretching of the long leg muscles combine in this exercise, also known as the King of Pigeons, to create a comprehensive workout for the entire body. In addition to this immediately noticeable physical stretch, Valakhilyasana can also help increase blood circulation in the lower body, helping to boost confidence and reduce anxiety. Learning to master this challenging, beautiful, and comprehensive asana is definitely worth it. Image © byheaven / 123rf.com
Padahastasana - Standing Forward Bend
by Nick
on Jan 06 2018
Padahastasana - Standing Forward Bend Padahastasana, the "Standing Forward Bend," is an asana from Hatha Yoga . It is one of the 84 most important yoga postures. Padahastasana helps develop patience and dedication, as well as stretching the entire back of the body. Below, you'll learn exactly how to perform the pose, what other positive effects you can achieve with it, and who should avoid it. How to perform Padahastasana? Step-by-step instructions:
Begin the exercise standing upright. Stand with your feet hip-width apart and let your arms and hands hang loosely at your sides.
Then, breathe in and out deeply, raising your arms above your head. Stretch your spine. Your body should form a straight line. As you exhale, bend forward. Make sure your back is straight and your knees are straight. Beginners can bend your knees slightly. Touch your hands to your toes. Your forehead should be between your knees. Your elbows should not buckle. Your neck, shoulders, and arms should remain completely relaxed.
Hold this position for about 60 seconds or as long as you find comfortable or relaxed, breathing calmly.
Then slowly return to the starting position, bending your back upwards again. Tighten your abdominal and gluteal muscles as you do this. Ultimately, you can decide whether you want to forcefully return to the starting position or gently straighten your back, vertebra by vertebra, until you reach the starting position.
Afterwards you will feel the effect of the exercise.
Beginners may find the pose a little difficult at first, but with a little patience, the pose will become easy. More advanced practitioners can place their hands under their feet from the front or sides. If this is too difficult, you can also bend your knees first and then slowly straighten your legs again. Advanced practitioners can also actively draw the top of their head toward the tops of their feet. Advanced practitioners can place their forearms behind their calves and grasp their elbows with their hands. The knees can be bent slightly at first and only then extended. This allows the difficulty of Padahastasana to be gradually increased to optimize its effects. What benefits can you achieve with Padahastasans? This yoga pose has several positive effects: It slims and tones the waist, can keep your spine flexible, and stretches the tendons in your legs and muscles, such as the calf muscles, hamstrings, glutes, and back extensors. This is especially true in the back of your knees. It can loosen the hip and shoulder joints. The asana opens the back, shoulders, and thigh muscles. It relaxes the neck and can have a therapeutic effect on carpal tunnel syndrome. It can stimulate and improve digestion and reduce constipation. Padahastasana also supports blood flow to the brain, thus re-energizing it. Padahastasana has an invigorating and energizing effect. Conclusion Padahastasana, the standing forward bend, is a good exercise for people who sit a lot, perhaps because of their job. It stretches the various muscles and ligaments in the back of the body, from the heels to the mid-back. However, the asana is not suitable for everyone. Those with back problems such as sciatica or a herniated disc should practice the exercise with caution. The same applies to problems with the wrist or thigh muscles, high blood pressure, heart disease, or excessive stomach acid. In these cases, this exercise is also not recommended. In these cases, a gentler yoga pose should be used instead to avoid harming the body. Image © dimol / 123rf.com
Uttanasana - the standing forward bend
by Nick
on Jan 03 2018
Uttanasana - the standing forward bend Uttanasana is a yoga exercise that allows you to optimally stretch and gently expand your body. This asana can also have other very effective effects on your body and mind. Below, you'll learn what these effects are and how Uttanasana is performed. You'll also receive tips on what to keep in mind and who this exercise isn't suitable for. What exactly is Uttanasana? Ut means intense, tan means to stretch, and asana stands for position or posture. Uttanasana is a standing forward bend, ideal between two strenuous standing asanas. You can also perform the exercise on its own. It helps you become more aware of and aware of your body. To achieve this, however, you should practice Uttanasana daily, breathing deeply and evenly while relaxing. You can increase the duration of the exercise over time until you reach 15 minutes. How is Uttanasana performed correctly?
Uttanasana is performed standing up. The starting position is Tadasana, Mountain Pose . Stand with your feet together, on your heels and the balls of your feet, and hold your arms at your sides. Your weight is shifted slightly onto the balls of your feet. Your thighs are engaged, but your legs are not hyperextended. Relax your face and neck. Inhale and, as you exhale, bend forward through your pelvis. Keep your legs straight. Beginners can also bend their legs slightly. This also applies to people with mild back problems or shortened hamstrings. The stretch is created solely by your body weight.
With each exhalation, stretch and lengthen your body until your palms are resting on the floor to the right and left of your feet, or at least your fingertips are touching it. Try to lengthen or open the space in your upper body. Your upper body, head, and neck should be loose and relaxed. Simply let them dangle and feel the deep relaxation. Gaze down at your legs. Stay in the pose for 30 to 60 seconds. You can increase this time over time. The longer you stay in the standing forward bend, the more intense the experience and effects will be. With regular practice of Uttanasana, flexibility will increase over time. However, it is important to perform the asana mindfully.
To end the pose, place your hands on your hips and slowly straighten up, vertebra by vertebra, while inhaling deeply. Your back should be straight, not curled. Make sure you breathe calmly and deeply during the pose. Otherwise, you may feel dizzy when you exit the asana.
Beginners may find the pose very unfamiliar or uncomfortable at first. However, pain should not occur. Those with serious back problems or knee or thigh injuries should approach this asana with caution. What effects can you achieve with Uttanasana? The exercise can be used to reduce stress, as it has a calming effect on the nervous system and helps restore balance. At the same time, Uttanasana has an invigorating and energizing effect. If performed correctly, you will feel a stretch in the lumbar region and the back of the leg muscles. It has a relaxing effect, opens the shoulders and neck, and strengthens the legs. The exercise is also said to relieve stomach discomfort and menstrual cramps, as it stimulates the abdominal organs, regulates blood pressure, and, if performed daily, significantly improves well-being. Conclusion
The intense stretch may feel uncomfortable at first. Give yourself plenty of time, because with regular practice, you'll feel the positive effects of the asana more clearly. The more mentally relaxed you are in the asana, the more intensely you'll notice the positive effects over time. Image © fizkes / 123rf.com
Marichyasana: Sitting like a sage
by Nick
on Dec 15 2017
Marichyasana: Sitting like a sage Marichi is an important figure in both Hinduism and yoga. The son of Brahma is considered one of the seven seers and, in this Indian belief, the forefather of humanity. It's no wonder that the name Marichi also has such an impressive significance: Translated, the name means "thunderbolt" and thus characterizes the impetus for humankind on Earth. This figure was honored with several yoga poses. This pose is the Marichyasana pose, which has been numbered in its various variations for simplicity. The beneficial effects of the swivel seat With its holistic effect on body, mind, and soul, the twist pose is one of the most important yoga exercises. It doesn't matter whether you practice Marichyasana at Level I, II, or III. As many examples in yoga demonstrate, you always practice wherever you are. You'll discover options that allow you to improve your performance level, reaching your limits without exceeding them. The same applies to Marichyasana, whose healing effects you can feel at every level. You can decide for yourself which version works best for you! The effect on the body rewards you with a wide range of positive benefits. First, the spine and back are stretched and strengthened simultaneously, depending on the part and side. This contributes significantly to muscular balance. This is important for a stable torso, which you need for all your everyday movements and also for yoga. In some cases, you can also relieve or even eliminate minor back and hip problems with Marichyasana. The shoulder area is also stretched. This may be particularly helpful if you have to work a lot on the computer at work or otherwise have one-sided strain in this area. And: Tension in the shoulder and neck area is often the cause of headaches, which you can also get under control with the healing twist pose. The twisting position also often has a soothing effect on the internal organs. The organs on one side of the abdomen are gently massaged by the rotation. This can relieve digestive problems such as bloating or constipation. The Marichyasana pose has a revitalizing effect by stimulating the nerve pathways that originate in the spine. It stimulates your mind and often banishes a gloomy mood, making it a good antidote to stress and promotes well-being. Good to know: The easy version of the Marichyasana pose can also be performed on an office chair. This valuable yoga pose can also recharge your batteries at work . Note contraindications If you suffer from insomnia, you should ask your yoga instructor to show you an alternative to Marichyasana, as its energizing effect may be counterproductive to falling asleep. You should also be careful if you suffer from migraines. If you have back pain with a medical cause, it's best to ask your doctor or physiotherapist whether and to what extent you can perform a twist in your back. Try and experience different Marichyasana variations Marichyasana has the advantage that you can choose the variation that feels best for you at the moment. The classic pose is the twist pose, sitting on a mat or blanket. You begin practicing in a long seated position with straight legs. It's important to maintain an upright spine even here. Imagine that the crown of your head is being pulled upwards as if by a thread! Now bend one leg and pull the foot close to your buttocks. Bring the opposite arm with the elbow over the bent knee. With the other hand, support yourself far back on the floor and twist your upper body towards the side of the bent leg. Hold the asana for a few breaths. Advanced practitioners clasp your arms behind your back. Important: Never forget to practice in reverse! Image © anderm / 123rf.com
The Partridge Pose - Kapinjalasana
by Nick
on Dec 12 2017
The Partridge Pose - Kapinjalasana The Kapinjalasana pose is a yoga exercise that will not only challenge you with strength, coordination, and willpower, but also requires an excellent sense of balance. Kapinjalasana requires strength in the back and core muscles, the obliques, and the legs, as well as in the shoulders and arms. However, with a little skill and patience, you can slowly work your way up to this challenging asana and benefit from the Partridge Pose. Warm-up and preparation
Since Kapinjalasana not only requires muscle work and stretching, but also stretches the sensitive back area while keeping your body off the floor, it's important to warm up properly beforehand. Pay particular attention to the front of your thighs, back, and arms. Before performing the pose, you should also make sure you have a firm grip on the floor, that your yoga mat won't slip, and that you're gliding over sweat stains. It may sound obvious, but you'll need a non-slip base. To ensure you are truly ready for this asana, you should have no trouble performing Vasisthasana and Natarajasana , as Kapinjalasana combines the balance, strength, and back stretch of both asanas into one complex pose. The claim of execution
You can start the exercise directly in Vasisthasana, the side plank, or move from the plank into Vasisthasana. Here, your left hand moves toward your left foot and you twist your body. While your right foot touches the floor, your left foot rests on it. Reach your left hand toward the sky, making sure your hips don't slump to the floor. Now lift your left leg, initially straight, and then bring your heel toward your buttocks. Be careful not to tip backward during this phase; you can compensate for the pull by pushing your hips forward. Now bring your left arm so that it forms an extension of your spine and bend it behind your body. Grab your foot (or a band to extend the lever) and push your hips further forward, arching your body like a bow. Once you feel comfortable in this position, you can slowly tilt your head back to elegantly complete the spinal extension. Now release your foot without letting it snap and slowly return your arm and leg to the starting position (Vasisthasana). From here, reach Plank (Phalakasana) and begin the exercise on the other side. In the description, Kapinjalasana may sound as if it is easy to achieve, but in practice you will quickly realize that this exercise places high demands on you and your body. Tools and assistance
A band looped around your foot can help you achieve the back stretch even if you can't quite reach around your foot. If reaching the band is a problem, ask a partner for help. You might also have trouble with balance. If you find yourself wobbling slightly or falling over during the exercise, you should move your head as little as possible. The backward stretch in Kapinjalasana is not recommended for beginners. Instead, find a fixed point on the floor in front of you or on the wall and stare at that point. This will give you an anchor that will stabilize you even in shaky moments. If you have serious balance issues, try doing a side plank against a wall. This allows the sole of your foot to rest against the wall, preventing you from slipping. Kapinjalasana for body and mind
Physically, Kapinjalasana is a very demanding exercise that stretches the back and legs. You'll also experience strengthening in the lateral muscles of the back, abdomen, and hips. The exercise also optimally activates the shoulders and upper arms. Performing it can help you develop a better sense of your body and find inner balance. It also promotes circulation and discipline—and, last but not least, Kapinjalasana is one of those asanas that's fun even when you fail. Image © fizkes / 123rf.com
Laghu Vajrasana: Heart Opening in Small Thunderbolt Pose
by Nick
on Dec 07 2017
Laghu Vajrasana: Heart Opening in Small Thunderbolt Pose It's one of those yoga poses that stands out for its expressive posture and striking name: Laghu Vajrasana, even its name, demonstrates that yoga is always connected to the highest and incorporates the divine and nature into a holistic approach. The pose itself is a single opening to life: hips and heart are equally open to encounter the world in all its facets. The asana is easy to describe: The practitioner moves from a heel-seated pose into an intense backbend. This continues until the crown of the head rests on the earth, connecting with our roots. Thus, Laghu Vajrasana is one of the exercises that shows us that we have both the roots of our origins and our connection to the highest, and that we cannot be lost. For greater stability and a harmonious finish, the hands rest on the thighs in Laghu Vajrasana. The effects of Laghu Vajrasana: beneficial for body, mind and soul Like most other yoga asanas, the Thunderbolt pose offers holistic, tangible benefits. Your physical and mental well-being, as well as your soul, are positively influenced. Physically, your abdominal and chest muscles are intensely stretched. This gives you an upright posture and, by expanding your chest, allows you to breathe more freely. In Laghu Vajrasana, the weight of your body rests on the heel seat, making this asana a good option if you want to specifically strengthen your legs. The exercise also has a positive effect on your spine: It improves your spinal mobility and stimulates the spinal nerves in the vertebral canal. In the emotional and spiritual realm, you'll benefit from engaging in a posture that's not entirely ordinary and, at first, not entirely comfortable. Through the intense backbend, you place yourself in a virtually defenseless position, as you open your heart, and learn that you are still supported and protected by the earth and the highest. This often reduces anxiety and can also be helpful if you occasionally suffer from depression. Step by step to the asana
Laghu Vajrasana belongs to the second series of Ashtanga asanas. It's a physically demanding exercise that's best approached gradually if you don't already have the necessary leg strength and flexibility in your muscles and spine. The individual warrior poses are particularly suitable for leg strength, giving you strength and stability with each exercise. Flexibility in the spine and the front of the body is particularly improved with all backbends. Camel pose is ideal for this, as this asana allows you to gradually move into the backbend and also mentally engage with this pose. When you feel fit enough to enter Laghu Vajrasana, assume the heel seat. Before you begin the backbend, consciously stretch your body vertically and aim the crown of your head toward the highest. Only then do you gently ease into the backbend, grasping your ankles with your hands. When your head reaches the floor, hyperextend your throat and ground the crown of your head. If you want to exit this asana after a few calm breaths, support this by gently pulling your hands on your ankles. If you need a block, you can help : simply place a suitable yoga block under your head, then you won't have to go so far into the backbend at first! Contraindications: If you have problems with your neck, back, or knees, your yoga teachers will be happy to recommend alternatives to Laghu Vajrasana. The same applies if you suffer from headaches or high blood pressure. Image © comotomo / 123rf.com
by Nick
on Oct 09 2017
Shavasana - The Corpse Pose Shavasana is also called corpse pose because it describes the period of rest. You lie motionless on your back so that the previous yoga class can take effect physically and mentally. The meaning of "corpse pose" or "dead silence" may seem very simple at first. But lying completely still is not comparable to lying down on the couch to make yourself comfortable. Below, you'll learn exactly how to practice this yoga pose and what benefits and positive effects you can achieve with it. Shavasana - complete relaxation at the end of a yoga class The groin is relaxed, the spine long, and the arms rest at a 30 to 45° angle alongside the torso. The palms face upward, opening the chest and shoulders. The shoulders must not be hunched. Alertness is an important characteristic. You lie on your back, completely still and motionless, keeping your attention entirely on Shavasana and fully aware of the moment. The body becomes completely silent; only the moment is present. It lies rigidly on the floor so that not even a finger moves. Breathing is permitted, but even the breath becomes very shallow and almost inaudible with complete relaxation. You should hold Shavasana for at least five and a maximum of 20 minutes. Find your own rhythm and listen to your body, because it knows best what is good for you. To exit the corpse pose, lift your legs and bring them to your chest. Then clasp them with your arms and roll from the right to the left side and back again several times. If possible, stop on the right side. Then focus your mind and breathe a few times. Use your hands to straighten up. This is how you come out of the yoga pose. What can you achieve through Shavasana? The deep relaxation phase of the corpse pose is good for body and mind after an often very demanding yoga class. Your heartbeat and breathing calm down, and restorative and regenerative bodily processes can occur. In the final relaxation, the energy activated by the yoga class is supposed to spread throughout the body. It is therefore not complete without Shavasana, so Shavasana always forms the perfect conclusion. You breathe in slowly and deeply and let your body sink into the ground as you exhale. Relax a little more with each exhalation. Your mind will calm down; remain in this restful position throughout. Your entire body is fully aware of itself. Shavasana is pure relaxation, and that is exactly how you should experience it. This is especially important because during relaxation, stress hormones are broken down and endorphins are released. The immune system is strengthened, the circulation calms, peace of mind is restored, and healing processes are promoted. Shavasana can help with migraines and insomnia. Conclusion Shavasana is an asana that you should perform consciously in order to achieve and feel deep relaxation. If practiced correctly, you can reduce stress and release negative manifestations in the body. At its best, you will experience a feeling of deep peace and pure bliss. This is why Shavasana is considered one of the most profound and mysterious miracles in the field of yoga. Make sure that when you lie on your back on the mat, you are in a comfortable position. It is important to be present, as this is the fundamental prerequisite for a deepening that you consciously perceive and feel. You experience the body of your soul in a completely relaxed and silent way. Shavasana can therefore also significantly enrich meditation. Pregnant women should place their head and chest on a cushion, and people with back pain should place their calves at right angles on a chair. Image © fizkes / 123rf.com
The Kandasana Pose - more energy in the root chakra
by Nick
on Oct 06 2017
The Kandasana Pose - more energy in the root chakra
Kandasana is a challenging pose in which the soles of the feet are seated, with the knees bent and the body facing the body. To understand this pose and its effects, you should also familiarize yourself with the term Kanda. There is an area below the Muladhara Chakra called Kanda. Kanda is of great importance in both Kundalini Yoga and Hatha Yoga . Various exercises like Kandasana aim to activate this area. Learn more about this pose below.
Kanda - where the nadis meet
Kanda has various meanings in Sanskrit. On the one hand, kanda means a root tuber, a bulb, or an onion. On the other hand, kanda also means section, chapter, or book. In Kundalini Yoga and Hatha Yoga, kanda refers to a place in the body where the energy channels, the so-called nadies, converge. You can locate kanda somewhere between the genitals and the anus, at the level of the perineum. Kanda is described as having the shape of an egg, rising from the pelvic floor to the navel area. It is up to 25 cm in size, but some texts describe it as even larger. Kanda is seen as a subordinate chakra . Various yoga poses aim to activate kanda and bring energy to the muladhara chakra. Siddhasana and Kandasana, among others, are aimed at activating this area. The Japanese, incidentally, locate the so-called hara in the area of kanda. Kanda is so important because not only is this area where a large number of nadis converge, but it is also the most important energy center in the entire body, which also roots the person in the here and now.
Kandasana - how do you assume the pose?
Kandasana is a fairly challenging yoga pose. Before performing Kandasana in your preferred pose, take a moment to relax.
Sit on the floor, open your legs, and stretch them out. Then bend your knees and open your hips. Your heels should be close to your perineum. It's important that your knees stay on the floor. Now, take your left foot with your left palm and your right foot with your right palm. Lift your feet and pull them toward your body. The ankles should be turned upward—which includes a corresponding movement of the hips and knees—so that the outer part of the knees is pressed against your chest and toward your navel. Press your feet firmly against your chest, with the soles facing toward your body. Then remove your hands and leave them folded at your chest. Keep your back straight and hold the pose for about 30 seconds. Then, gently and slowly lower your feet back to the floor using your hands.
Beginners to Kandasana can first perform a preliminary exercise. Here, you sit on the floor and stack two yoga blocks in front of you. While bending your legs, spread apart, place your feet on the two yoga blocks with the soles facing upwards. You can lift your bottom off the floor during this exercise.
Effects of Kandasana
In a spiritual practice, Kandasana activates the root chakra as described above. The root chakra, or Muladhara, is considered to be associated with a person's overall health, passion, survival, and progress. Activating this chakra helps you become rooted, literally, in life and the world. The root chakra affects the entire lower body.
Kandasana is associated with supporting sexual function and can therefore help alleviate disorders in this area. Kandasana also stimulates all organs, such as the kidneys and bladder. Kandasana is also said to help calm the mind. Overall, this exercise can help stabilize you physically and mentally.
Image © fizkes / 123rf.com