Yoga BLOG
by Nick
on Sep 28 2017
Vrishchikasana - Yoga Scorpio Vrishchikasana, the Yoga Scorpion Pose, is a very powerful and demanding asana. You should have a solid grasp of headstand, handstand, or forearm stand. Only then is Vrishchikasana suitable. Your muscles should be well warmed up for Vrischikasana, and the movements should be slow and not jerky, as otherwise, strains can occur. Only start Scorpion Pose once you have calmed down and are focused, and your body feels stable. Below, you'll find further useful preparation tips, instructions on how best to perform this powerful pose, which is one of the 84 main asanas, and the positive effects you can achieve with it. What is Vrishchikasana - the Yoga Scorpio? Vrischikasana describes the yoga asana scorpion. It is one of the advanced, particularly powerful inversion poses, part of the headstand cycle. Well-developed muscles in the arms and shoulders, a well-trained upper body and a high level of fitness are essential. Before that, you won't be able to master this very demanding yoga exercise. From Pincha Mayurasana, the peacock pose, the legs float above the head, with the power coming from the forearms. You achieve optimal balance with your hips. The forearms and elbows are on the yoga mat , the palms flat on the floor and the fingers are spread. The legs and knees are stretched. Breathe calmly and evenly. This will help you find your center in the pose. Look down, with your chin pointing towards your chest. You can prevent swaying by finding a point on the floor. Then slowly let your legs sink back down and come into downward dog (Adho Mukha Savasana). Now straighten your upper body. It's very difficult to maintain balance in this asana. You can rest your feet against a wall to help you hold the pose. What can you achieve with Vrishchikasana? This yoga pose can make you fit, tone your body, and improve your balance. The main areas trained are the shoulders, chest, arms, neck, back, spine, hips, abdomen, and pelvis. These are all strengthened or stretched. It is ideal for combating upper back pain. The muscles strengthened include the forearm muscles, the brachialis, and the deltoid (shoulder) muscles. It can reduce stress and relieve tension in the neck and shoulders. The scorpion pose leads to improved balance and endurance. The asana also increases blood flow to all parts of the body, including the brain. This promotes memory and concentration. Vrishchikasana can also have positive effects on your energy and mind: The asana strengthens, harmonizes, and develops a sense of balance. It has a calming effect on the mind and can help with mild depression. Conclusion
Vrishchikasana, the Yoga Scorpion Pose, is developed from a headstand position. When you feel confident, bend your legs and then place your palms on the floor. Transfer the strength in this position to your forearms and palms and push yourself off the floor. This demanding asana is often difficult at first, but with a little practice, it becomes easier. Since Vrishchikasana usually takes a long time to master, the asana also develops stamina and self-confidence. It is important to only hold Vrishchikasana, the Yoga Scorpion Pose, for as long as you are confident that you can release the pose in a controlled manner. Vrishchikasana is not suitable for people with hip or back problems, heart disease, high blood pressure, or dizziness. Image © sergeyp / 123rf.com
Samakonasana: The Standing Straddle
by Nick
on Sep 25 2017
Samakonasana: The Standing Straddle
Alternatively, the Sanskrit Samakonasana is also often referred to as "Sama Konasana" or "Samakonasan." This always refers to the standing straddle pose, which already describes the basic posture that this exercise aims to achieve. You can practice this pose in standing positions. It's a good warm-up, although beginners should use simpler exercises. The following article will give you an overview of how to perform Samakonasana correctly, step by step, and what benefits it can achieve.
Execution of the standing straddle
First, assume the basic position. You stand upright with your legs next to each other. Now slowly spread them apart, as if you were doing the splits . But that's not the goal. You're simply spreading them so that you're still standing upright. Your hands are on your left and right thighs, respectively. The soles of your feet are flat on the floor and you have a firm stance. Now slowly bend forward by removing your hands from your thighs and placing them directly in front of you with your palms flat on the floor. When performing Samakonasana, pay attention to two things: Your buttocks are stretched slightly upward, creating a slight arch in your back. Furthermore, your hands should be brought together in front of you so that the fingers of both hands touch easily, but don't "get in each other's way."
It is very important that you maintain a straight posture when doing the standing straddle. This only works if your hands and head are in a straight line. You can then use this as a guide when positioning yourself. The soles of your feet should also always remain flat on the floor. This prevents them from bending and thus causing injury. You can now stand with your legs spread so far that the soles of your feet are just touching the floor. Be aware that it is perfectly normal to feel a slight tension, but this should under no circumstances develop into actual pain. Stay in this position for several breaths, say five to ten. The posture should still feel natural, albeit challenging, the entire time.
To exit Samakonasana, raise your legs evenly but slowly. You'll immediately feel the tension, especially in your thighs, ease gradually. If you're already an advanced yoga practitioner and have the necessary body tension, you could extend the standing straddle by placing your foot almost flush with the floor. Of course, you'll need to lift the soles of your feet and place them to the side. However, this advanced version of Samakonasana is only recommended if you've already had experience with the basic pose.
Effects of Samakonasana in practice
The standing straddle pose has many effects that are said to have a direct impact on the body and mind. Physically, it is primarily the thighs that are stressed, while joints in the feet are sometimes strengthened at the same time. It is also often said that the Samakonasana posture improves the lateral flexibility of the hips. Since the back is stressed throughout the entire exercise, minor tensions there can also be released. It is also often claimed that the Samakonasana posture releases the energies in the pelvic area and can therefore lead to a revitalization of body and mind. The chakras addressed are the Swadhisthana and the Muladhara . From a mental and spiritual perspective, many people expect Samakonasana to provide them with additional grounding in their lives, especially in their everyday lives. It is also possible that it can lead to a mental stability and strength that was not present before.
Image © fizkes / 123rf.com
Hanumanasana: Learning the splits
by Nick
on Sep 21 2017
Hanumanasana: Learning the splits The splits often look so elegant, but in practice, they are difficult for many people to achieve. The name Hanumanasana, the Sanskrit for the splits, is derived from the Indian monkey god. Not surprisingly, according to mythology, he was capable of enormous leaps, preferably with his legs spread wide apart. Supposedly, this monkey god, "Hanuman," was even able to cross the straits between Sri Lanka and India in this way. That's not what this article is about, of course, because a simple split on the floor is difficult enough to learn. The following tips are intended to make this demanding yoga exercise a little easier. Intended effect of Hanumanasana
The splits can improve leg muscles, especially relaxing and strengthening the abductors in the thigh. It's also thought that this pose could help with sciatica. Mentally, some people associate Hanumanasana with a feeling of letting go and patience. To prepare for Hanumanasana There are a few tips and tricks in preparation that can make the splits easier. For example, you could place a cloth on your yoga mat to later place your foot on. This will allow it to glide forward (or backward), making it easier to get into the splits. If the distance between your back and front leg is too big, it is recommended, especially for beginners, to place a bolster, a block, or a blanket folded upwards underneath. This way, you have to concentrate less on the posture and can enjoy the exercise more. It should also be said up front: The splits are incredibly demanding, especially for people who have no corresponding experience in dance, ballet, or gymnastics. So there is no shame in not getting all the way into Hanumanasana. Instead, just try to approach it gradually. Performing Hanumanasana
Once you've prepared and warmed up sufficiently, you can mentally prepare for the splits. Make sure you perform each movement slowly and carefully, paying attention to your body's signals. It's not uncommon to feel some tightness in your legs or hips during Hanumanasana. However, under no circumstances should you experience severe pain. This would undermine the intended effect of the splits and is certainly not what its inventor intended. Ideally, you should start in downward dog. After taking a deep breath, bring your right foot forward so that it is positioned between your hands. Place your left knee completely on the floor and let it rest there for a moment. Now you have to stretch out your front leg as far as possible. Again, please note that this should not be painful. You can support yourself with your hands during this time. They are an important aid in maintaining balance during the splits. If necessary, you can place a block on your left and right to support your hands so that they are positioned higher. Slowly stretch out your back leg. Make sure you move the legs one after the other. Advanced practitioners can also stretch them out simultaneously. The kneecap of your front leg should be pointing towards the ceiling the entire time and should not tilt to the left or right. You should make sure that your back leg is straight and not bent. It shouldn't tilt to the side either. Once you've found the point in the splits where you feel comfortable and can hold Hanumanasana, you should take about five to ten breaths . Try to calm yourself, find your balance, and enjoy the position you've placed your body in. To come out of Hanumanasana, turn your front leg slightly outward and bend it. Image © inesbazdar / 123rf.com
Chakarasana: Wing Pose and Wheel
by Nick
on Jun 02 2017
Chakarasana: Wing Pose and Wheel Chakarasana (alternatively: Chakrasana), also known as "the wheel," "the bridge," or "the wing pose," is defined by the grounded hands and feet, the inverted head, and the extension of the upper body. The focus is on the back and spine, as well as the shoulders and neck. The arms, legs, respiratory system, and abdominal organs also experience tension and a unique "twist." It should be noted that Chakarasana is not suitable for people with a known heart condition, dizziness, or severe high blood pressure. They should seek an alternative exercise.
How to perform the exercise step by step
In the starting position, lie on your back with your legs bent. Pull your feet towards your backside; you can also grasp both ankles with your hands to relax. In the next step, bring your hands behind your shoulders and twist them so that your fingers touch your shoulders or are pointing towards them. Your elbows are pointed and pointing towards the ceiling. Your legs lift up, you stand on your tiptoes and raise your buttocks so that your knees point forward like a spear. Then you lift your chest and place your head on the floor. Your hands are now parallel to your head, directly next to them, and your gaze is horizontal to the floor. You also lift your buttocks, so your knees are no longer at such an acute angle as before. You can also stand completely on your feet. Your body now forms a kind of bridge or takes on the shape of a half circle.
The position you're in during Chakarasana will be your final pose, provided your arm muscles aren't too strong. However, if you're more experienced in yoga or feel your fitness is good, you can extend your arms almost completely for additional tension, while keeping your elbows slightly bent. This ensures that you maintain sufficient tension in your arms and avoids the risk of them suddenly bending in an unhealthy way under the strain. You can extend your legs as far as possible, lifting your bottom more and more. The bridge you formed is still a bridge, but it's much steeper on both sides.
You've now reached the final position in Chakarasana. You can now hold this position for at least three to six breaths before slowly and carefully coming out of the pose. Please be careful not to come out too quickly to avoid tension.
Chakarasana: additional variation
As an additional variation, you could press your legs together from the basic position while keeping them straight . This stretches your back even further and adds tension to the exercise. You can also pull your hands up to your heels, essentially creating a complete circle with your body. This variation of Chakarasana should only be performed if you have already successfully mastered the basic position and are looking for further variations.
What positive effects can Chakarasana trigger?
The entire body is stretched, including the spine, legs, and arms. Chakarasana may stimulate the activity of individual organs in the abdomen or deepen your breathing. It's also possible that Chakarasana will further boost and strengthen your circulation. Stretching the abdominal region may improve your digestion. Chakarasana is also thought to have a positive effect on people with poor posture. Image © fizkes / 123rf.com
Parsva Bakasana - side crow pose
by Nick
on May 30 2017
Parsva Bakasana - side crow pose Parsva Bakasana is also known as Side Crow Pose. In this yoga pose, the body's weight rests on your hands and wrists. The challenge lies in maintaining balance. The exercise is structured like a seesaw, with the pivot point between your hands. While the head is on one side of the seesaw, the buttocks and feet are on the other. Below, you'll learn everything you need to know about Parsva Bakasana, how to perform the exercise, what to keep in mind, and what benefits you can achieve. How does Parsva Bakasana work?
- Squat on your mat and bend your right leg. The sole of your right foot should be on the inside of your left thigh. - Place your right hand on the floor behind your right buttocks. Then bring your left elbow to the outside of your right thigh. - Pull your stomach up and go back over your right shoulder. - Let your left elbow sink down next to your right thigh. Your upper arm and the outside of your knee are now connected. From this position, move into Parsva Bakasana. - Then push your body weight over your right foot until your heel comes off the ground. - Stand on the balls of your toes. Then bend your left leg and pull your left foot toward your right until the insides of your ankles touch. - Place your left hand about 25 centimeters in front of your big toe on the right side. - Now place your right hand under your right shoulder. Then open it slightly. - Now bend your left elbow slightly and push the weight forward. Keep your upper body centered between your hands. When you're ready to "fly," slowly lift your feet off the mat. As your chest moves forward, your feet will automatically leave the floor. Exhale and maintain balance. It's best to keep your gaze fixed on a specific point on the yoga mat . - To come out of Parsva Bakasana, shift your weight slightly backward. Then land back in a squat. What tips are there for beginners? While performing the exercise, look forward, not down. Pressing your fingertips into the floor will relieve pressure on your wrists. Placing a yoga block under your feet will make it easier to move in and out of the pose. It's often difficult to maintain balance at first. You can place a blanket on the mat in front of you. A partner can also help you at first, for example, to avoid falling over. Anyone with pain or injury to their wrists or shoulders should not perform Parsva Bakasana. The same applies to pregnant women . What positive effects can you achieve with Parsva Bakasana?
Improve endurance, coordination and balance
Promoting concentration
Strengthening the hands, forearms, upper arms and shoulder girdle Relief of the shoulder and neck muscles
Improve blood circulation in the upper body
Improving lumbar spine flexibility
Opening the hip
Stretching and extending the back
Strengthening the abdominal muscles and the adjacent organs
Conclusion
That's everything you need to know about Parsva Bakasana. During this exercise, the entire body is supported by the hands, while the shins rest on the upper arms and the feet are stretched out. This yoga pose will give you the feeling of flying. It's recommended to warm up your back beforehand. Maintaining balance can be a bit difficult at first. But with time, it will become easier. Parsva Bakasana increases self-confidence, courage, and willpower. Image © fizkes / 123rf.com
Urdhva Kukkutasana - the rooster pose facing upwards
by Nick
on May 26 2017
Urdhva Kukkutasana - the rooster pose facing upwards Perhaps you've seen or even practiced Kakasana, the Crow Pose , in a yoga class? The feeling of finally lifting your feet from the ground and floating in the air after some time of practice is an overwhelming experience for many yogis. Urdhva Kukkutasana—an exercise also named after a winged animal—is usually a bit more difficult to perform: In the upward-facing rooster pose, the legs and feet in the air are also positioned in the lotus position, unlike the crow pose. Here you will learn a lot about this advanced exercise, which is part of the third series of Ashtanga Yoga . Name from Sanskrit Like most yoga poses, the upward-facing version of Kukkutasana is derived from a Sanskrit term for an animal. As always, the word for the pose ends with "asana," meaning "posture" or "position." "Kukkuta" is the rooster, and "urdhva" means "upward-facing." Urdhva Kukkutasana is the rooster facing upward. As with downward-facing dog, the name of an asana tells us which animal is represented and what it does. The fascination of floating
In Urdhva Kukkutasana, you are anchored to your mat only by your spread hands. The rest of your body floats in the air, suspended in perfect balance by your arms. Up there, in a pose that, to the admiring observer, seems to defy all laws of gravity, you experience "Stira Bhaga," the "sublime tranquility" of the yogi. Holistic effect in the upward-facing tap Of course, this pose isn't easy for many yogis to practice right away. But it's worth learning because of its effects on body, mind, and soul. Physically, in Urdhva Kukkutasana, you train the strength of your arms as well as your core muscles, i.e., your abdominal and back muscles. Balancing in this upward-facing rooster pose also improves your coordination skills, especially your balance. You'll also benefit mentally and spiritually from this advanced Rooster Pose. Urdhva Kukkutasana not only brings you external balance, but also internal equilibrium. Advanced yogis even use this pose for meditation! Making the decision to finally lift your feet off the ground requires a great deal of determination and courage—all factors that will also benefit you in your personal and professional life. Physical requirements To train the skills for Urdhva Kukkutasana, you need asanas that provide you with the strength and flexibility specifically required for this pose and improve your balance. For balance, as you've already read above, Crow Pose is a related exercise. It's easier to perform and gives you the courage to launch your body into the air while standing on just your hands. You can gain the strength you need in your core and arms from a whole range of yoga poses. Even simple exercises like downward dog or plank pose train the necessary muscles. The flexibility you need for the crossed-legged lotus pose comes primarily from your hips. Here, on your journey to the upward-facing variation of Kukkutasana, your yoga teachers will show you the many possibilities that promote improved hip opening. These can include active postures and stretches, but also passive fascia stretching in Yin Yoga poses. Safe in the cock position When practicing the upward-facing Rooster Pose, you can place a mat or cushion in front of your body to provide a soft cushion if you lose your balance. To get a feel for the correct posture without anxiety, you can also ask a teacher or fellow yogi for assistance. Image © fizkes / 123rf.com
by Nick
on May 04 2017
Kurmasana - the yoga turtle Like every yoga exercise, Kurmasana is the expression of an image. For this exercise, you imitate the shape of a turtle. This exercise is dedicated to Vishnu, the preserver of the universe. The pose is used in Indian mythology, among other things, as a symbol of overcoming. Metaphorically speaking, one should cross obstacles as a turtle with caution yet with strong will. There are several variations that allow you to perform Kurmasana, both as a beginner and as an advanced practitioner. Kurmasana - how to become a yoga turtle The exercise symbolizes flexibility and, at the same time, the withdrawal of the senses and mind inward. This will also become apparent later in the position. As a preliminary exercise, you could perform a twisting Janu Shirasana to warm up and mentally prepare for the turtle pose. To get into the pose, first assume the starting position. This is a squatting position with your feet parallel to your hips. Reach for your toes with your hands. Now slowly move into Kurmasana by pulling your arms under your still bent knees. Pull your right arm under your right knee, and do the opposite on the left side. Once you have brought your hands through your knees, place your hands flat on the floor with the backs of your hands touching it. If you are particularly flexible or have already had relevant yoga experience, you can twist your arms slightly by placing your palms on the floor instead of the backs of your hands. This will create further tension in your body and at the same time bring you back to your normal basic position. In the next step, you should now raise your heels so that the soles of your feet are off the floor and your toes are pointing towards the ceiling. Now slowly slide your feet forward, shortening the angle in your knees. Do this as far as you can and as far as feels comfortable, yet still challenging. As always, the goal of Kurmasana is not to inflict pain on yourself. If you can't stretch your legs out fully, that's okay. Instead, set yourself the goal of gradually moving closer to the actual Kurmasana position, inch by inch. When your legs are as straight as possible, so that there is only a slight bend where your arms rest under your knees, you have reached the final Kurmasana position and are now a yoga turtle! You can vary the pose later, for example, by folding your hands behind the small of your back instead of laying them flat. For a sleeping turtle, cross your feet over the back of your head. Particularly experienced yoga practitioners can even perform the turtle pose while sitting or standing. In these expert variations, you raise your head. While seated, you support yourself with your tailbone and hands; while standing, you use only your hands for support, while your bottom hovers in the air. However, these variations of Kurmasana are really only suitable for people who have already had experience with complex yoga poses and have performed them successfully. For everyone else, a regular version of the turtle pose or simpler variations, such as crossing your hands or feet, are sufficient. What effects can the turtle trigger in you? The exercise engages the abdominal region . It can therefore improve digestion and detoxify the liver and pancreas. It may also sustainably strengthen your immune system. This exercise may increase your physical flexibility, as the body is stretched and extended. You may even train your quadriceps (leg extensors) through the sustained strain. The turtle pose may also open your spinal chakras and have a generally harmonizing effect. The exercise is considered one of the yoga poses that can awaken energetically effective asanas. Image © dimol / 123rf.com
Yoganidrasana - the sleeping pose of the yogi
by Nick
on Apr 28 2017
Yoganidrasana - the sleeping pose of the yogi Yoganidrasana is an advanced asana, also known as the yogi's sleeping pose or yoga sleep. It is one of the most meditative asanas because it helps the mind to turn inward. Just ten minutes are enough for this. The asana is a deep relaxation for the body and mind. Below you'll learn what other positive effects you can achieve with the sleeping pose, how to perform the yoga exercise, and what to keep in mind. What is Yoganidrasana? The asana is composed of the following words: Yoga stands for harmony, Nidra for sleep, and Asana means pose or posture. Together, this creates the Yoga Sleep Posture. Yoga Nidra is one of the 84 core asanas and can be practiced after the double forward bend, Paschimothanasana. You can also progress to Purvotthasana, the inclined plane, or Bhujangasana (Cobra) . The forward bend is advanced and energetically powerful. No previous experience is required for Yoga Nidra. Anyone can perform the asana. How is Yoganidrasana performed? The starting position for the Yogi's Sleeping Pose (Shavasana) is lying on your back. Bring one foot behind your head and tuck your toes in for stability. Then bring the other foot behind your head and hook it into the other foot. For the passive position, place your hands in front of your chest. You can also cross your arms behind your back. The stretch can be increased by straightening your legs. Then, place your hands on your buttocks and press further into Yoganidrasana. Then, carefully return to the supine position. Be mindful of the sensation. What spiritual effects can you achieve? The effects of Yoganidrasana are similar to those of Kurmasana . The so-called tortoise pose is easier for some people. The Yogi's Sleeping Pose primarily promotes inner peace and allows the various senses and mind to withdraw inward. This is especially true if Yoganidrasana is held for at least four to ten minutes. If you devote yourself fully to the exercise and perform it correctly, you will feel rested, fresh, and relaxed afterwards. During the yoga exercise, your body and mind oscillate between relaxation and a twilight sleep. This can provide you with a great source of energy and inspiration. The Yogi's Sleeping Pose is also a good preparatory exercise for meditation. In which situations is the use of Yoganidrasana recommended?
Coping with stress or burnout
Nervousness and inner restlessness
Difficult life situations
What positive effects on the body can you achieve through Yoganidrasana?
You can also achieve various positive physical effects with this sleeping pose. It can strengthen your immune system and balance your digestion. The abdominal organs, especially the stomach, pancreas, and liver, can benefit from these positive effects. This asana also increases leg flexibility. On a muscular level, it also increases the flexibility of your back, pelvis, and buttocks. The following muscles are stretched: the calf muscles, hamstrings, gluteal muscles, and back extensors. Yoganidrasana activates all the chakras in the spine. Conclusion This was all about Yoganidrasana, the sleeping pose of yogis. Since not everyone can master this yoga exercise right away, you can start with other preliminary exercises and simpler variations until you've mastered the asana. These include, for example, the Sleeping Turtle Pose (Kurmasana) or Eka Pada Shirasana, where you place your foot behind your head while sitting. You can achieve diverse and lasting effects with Yoganidrasana. This applies to both the body and mind. Image © fizkes / 123rf.com
Tittibhasana - the firefly pose
by Nick
on Apr 25 2017
Tittibhasana - the firefly pose Tittibhasana, the so-called Firefly Pose, requires strength in the upper body and thighs. Tittibha stands for a small bird that lives on the cliffs; the asana is the position or posture, and together the word Tittibhasana describes the pose of the Tittibha bird. It may be a bit difficult at first, but this challenging pose can be practiced well. But how exactly is it performed, what should you keep in mind when practicing the Firefly Pose, and what positive effects can you achieve with this yoga exercise? You'll learn all about this below. How is Tittibhasana performed? Begin the exercise standing with your legs slightly bent and feet hip-width apart. Place your right hand between your legs, grasping the outer side of your right calf. Push your right shoulder behind your right calf. Repeat with your left leg and left shoulder. When both shoulders are aligned behind your legs, wrap your forearms around your shins and place your hands on the tops of your feet, fingers pointing forward. Push your thighs toward your torso and let your head hang. Bend your legs further, place your hands on the floor behind your feet, and lower your pelvis until your arms form a seat. Look straight ahead and carefully lift your feet off the floor. Push your thighs toward your torso and strengthen your upper arms. Then extend your legs. Pull your shoulders back and lift your gaze. Remain in this Tittibhasana pose for about 15 seconds. Breathe slowly and return your feet to the floor on an exhalation. Relax thoroughly. What should you keep in mind when practicing Tittibhasana?
When you perform Firefly Pose, your stomach and intestines should be empty. Therefore, you shouldn't have eaten anything for about five hours beforehand. This should allow the food to be digested and you'll have enough energy for the exercise. For this reason, it is ideal to practice it in the morning. Beginners can choose the slightly easier version and place your hands on blocks. If you are afraid of falling, you can place a blanket under your buttocks . To deepen the pose, you can stretch your arms and bend your upper back. It is not always possible to perform it immediately. However, with a little practice, it is easy to learn because the pose is easier than it looks. This pose should be avoided if you have problems with your shoulders, wrists, or hamstrings, as these areas are stressed. What positive effects can you achieve with Tittibhasana?
Stretching the spine
Strengthening the arm, shoulder, back and abdominal muscles
Opening of the posterior thigh muscles and groin
Strengthening of various organs such as kidneys, liver, spleen, gallbladder and urinary bladder
Promotes balance, equilibrium and concentration
Improve balance
Calming the nerves
Firefly pose can relieve stress and depression
Conclusion
This is everything you need to know about the Firefly Pose (Tittibhasana), how the exercise is performed, and what benefits you can achieve with it. It's a very challenging pose that focuses on strength, power, balance, muscular endurance, and flexibility. The body parts involved are the torso, legs, shoulders, arms, joints, and back. Tittibhasana provides the foundation for practicing a clear, sensitive, yet powerful approach to your life. Image © fizkes / 123rf.com
Bhujapidasana - arm pressure pose
by Nick
on Apr 03 2017
Bhujapidasana - arm pressure pose The Sanskrit name "Bhujapidasana" refers to an arm press pose in which the body is supported by the arms rather than the legs. This pose is therefore one of the more difficult exercises, primarily due to the balance and muscle strength required, and is recommended primarily for advanced practitioners who have already mastered easier yoga poses . The exercise directly affects body parts such as the joints, back, arms, shoulders, legs, and torso. One thing you should know in advance: this exercise is not recommended for people with known shoulder or wrist problems, as both areas are subject to significant strain. People with high blood pressure should also avoid Bhujapidasana and seek alternative exercises instead. Execution of the arm pressure pose "Bhujapidasana" Before you actually enter the Arm Press Pose, you should warm up your body and mind with a few simple exercises. As mentioned at the beginning, Bhujapidasana is definitely intended for advanced practitioners and requires considerable physical strength. Therefore, it is not advisable to perform this exercise "off the cuff." To prepare, you could, for example, perform the " Locust Pose " on your yoga mat or a simple forward bend. It is also recommended to loosen the wrists and shoulders with rotating movements. This will prevent localized pain later and ensure that your body, especially the stressed joints, are truly prepared for the upcoming strain. Using a yoga mat is also highly recommended. In the first step, you go into a forward bend without fully straightening your knees. Your feet should be positioned roughly evenly with your hips, leaving a small gap between them. Now bend down and touch your yoga mat with your palms, keeping your knees relaxed. Then, reach behind your ankles with your hands, passing along the insides of your legs. In this position, breathe in and out deeply two or three times to prepare for the next steps into Bhujapidasana. In this position, also consciously focus on your balance, as this will also be required in the next steps. In the third step, place your hands, which are behind your heels and ankles, flat on the floor. Your palms should be touching the yoga mat. Then gently bring your fingertips toward your heels. Make sure that the creases in your wrists form a line. Once this is the case, slowly lower your relaxed knees and virtually squat down. Once you are confident that you have a secure footing on your hands, cross your ankles and press your thighs toward your shoulders. Keep your gaze directed forward the entire time. Now lift your heels, so that your entire body weight is supported only by your hands, wrists, and shoulders. You are now in the final Bhujapidasana pose, in which you should inhale and exhale deeply at least three times. If your balance and physical strength allow it, it is advisable to remain in the Bhujapidasana pose for five deep breaths. You can then slowly move out of the position by reversing the steps just described until you return to the original position. Benefits and Variations of Bhujapidasana
You can make the exercise a little easier by resting your hands on a yoga block. Advanced practitioners looking for a little more tension can extend their arms and bend their upper back. However, this variation is not intended for people trying the arm press pose for the first time. The exercise can strengthen the arms, wrists, shoulders, and even thighs. At the same time, it opens the back muscles. It's possible that the Bhujapidasana pose also balances the nervous system, and the pose could also have a positive effect on circulation and digestion. Image © fizkes / 123rf.com
The prayer posture (Anjali Mudra)
by Nick
on Mar 22 2017
The prayer posture (Anjali Mudra)
The prayer pose "Anjali Mudra" is a very beautiful and graceful yoga exercise. It is easy to perform and can bring deep relaxation to the body and mind.
Holy gesture with healing effect
Even if you're new to yoga, you've probably encountered the hand gesture "Anjali Mudra," in which the hands are placed together in front of the heart. For Western yoga practitioners, the gesture may initially seem a bit strange because it's quickly associated with faith. However, the prayer position is much more than just a sacred gesture: It's used in Hinduism as a greeting ritual and is often combined with the greeting "Namaste," which translates beautifully as "the light that dwells within me greets the light within you." Literally translated, Anjali means "gift," and Mudra means "sign."
The prayer posture unites opposites, such as the left and right hands, and, metaphorically, the two hemispheres of the brain. It's no coincidence that the hands are brought together in front of the heart, especially since this is where the energy of love, balance, and purity can best work. The goal of the prayer posture is to experience oneself holistically, to recognize the light, and to feel a loving connection with all living beings.
The execution of the prayer posture is simple but effective
Anjali Mudra is easy to perform and precisely for that reason so powerful. It's best to assume a comfortable sitting position, then place your palms loosely together and slowly bring them to your heart. As you do so, you'll feel the energy flowing and gradually become more at peace. If you wish, you can raise your hands to your forehead, thus creating a connection between your body (hands) and mind (forehead).
Calm and composure set in
The prayer position is about finding peace. It is therefore a wonderful remedy for stress and hecticness. The clasped hands signal inactivity to the body – our hands are literally tied; they can no longer restlessly type, grasp, and feel. The restlessness that may be troubling you because of your job or your personal situation disappears. This slowing down also has a positive effect on your mind, as it can finally free itself from the annoying carousel of thoughts. However, the prayer position is not simply a position of rest. Rather, an energy flows between the hands, which many people clearly feel. You can close the energy circle by slowly bringing your hands together, thus forming a physical unit.
Anjali Mudra - Conclusion
The simplest yoga postures are often the most powerful. It doesn't matter what denomination you belong to or whether you're even religious. It serves to create an energy circle with the feeling of arrival in life. Anjali Mudra has a meditative quality and allows you to forget your everyday worries for a moment. It can also be a source of inspiration when problems arise or when you're looking for solutions. To do this, place your hands in front of your forehead to tap into the physical and mental energy circle. Overall, the prayer posture is not just a friendly and loving gesture, but a mental journey of relaxation into your own body. The prayer posture can be practiced several times a day and is always beneficial when you feel particularly stressed or are looking for a way out. There's no time limit – stay in this powerful posture until you feel like you're being filled with new energy.
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Ashtavakrasana - the eight-angle pose
by Nick
on Mar 17 2017
Ashtavakrasana - the eight-angle pose Ashtavakrasana, also called the eight-angle pose, is a very difficult asana, but it can produce a variety of positive physical and mental effects. Named after the sage Ashtavakrasana
The exercise is named after the sage Ashtavakrasana, whose body was bent in eight places. Hence the name Ashtavakrasana, as "asta" means eight and "vakra" means bent. This pose is an arm balance suitable only for advanced practitioners and is rated at the highest level of difficulty. Ashtavakrasana is meant to symbolize the sage's bent appearance and requires considerable strength in the arm muscles. Practice leads to success First, get into a cross-legged position . Now, use your arms to pull your right knee up to your chest and bring the sole of your right foot to your left elbow. Then, wrap your right arm around your right knee and bring your hands together to hold your leg in place. It is important that you maintain a straight posture and drop your shoulders. Open your hips by swinging your shins. Place your right hand under your right calf and bring your right leg over your right shoulder. Place your palms on the floor and cross your ankles. Bend your elbows and bring your legs together at the right upper arm. Stretch your chest forward and support your weight with your hands. This pose should be held for at least 30 seconds and can be repeated up to five times a day. Health benefits of Ashtavakrasana
The eight-angle pose primarily trains strength, balance, and flexibility of the arms, legs, joints, shoulders, and torso. The pose is very strenuous for beginners, but with practice, it becomes increasingly easier. This yoga asana trains the body holistically, and positive effects can include muscle building and joint strengthening. Ashtavakrasana is said to make the body strong and the mind calm; it trains endurance and can improve blood circulation. The spine is stretched, allowing it to free itself from its rigid, bent posture. Overall, the eight-angle pose is a strength exercise, but with good fitness, it can have extremely positive effects. Beginners can use a variation of Ashtavakrasana to reduce the effort required: This involves leaning the body against a wall to relieve pressure on the hands. As mentioned, this asana is a challenging pose. If you have pain or injury to your wrist or shoulder, or are suffering from disc problems and/or other back problems, you should not attempt this pose. Conclusion As an exercise for advanced practitioners, the challenging Ashtavakrasana is highly recommended because it trains strength and endurance and can therefore have a truly significant physical effect. It also balances the mind, calms you down, and allows you to switch off from the hectic pace of everyday work. We recommend performing the exercise against a wall at first to relieve strain on the arms. Well-trained individuals can repeat the asana up to five times a day, but never for longer than half a minute each time. Ashtavakrasana is more about precision than speed. Perform the exercise slowly and diligently, and remember that you don't have to prove anything to yourself. Despite the physical benefits, this is still a yoga exercise and not intended to train your arms, core, and legs like you would in a gym. An ideal way to balance out this strenuous exercise is to follow it with a light meditation asana, such as the prayer pose. It's also recommended to learn the eight-angle pose from a yoga expert, as incorrect execution can be harmful to muscles and bones. Image © 4framegroup / 123rf.com
Paripurna Matsyendrasana: the Lord of the Fishes
by Nick
on Mar 10 2017
Paripurna Matsyendrasana: the Lord of the Fishes You're familiar with the twist pose from yoga, or perhaps from the relaxation and stretching phase after a sports class. In Ardha Matsyendrasana, you place one bent leg over the other, grasp the knee with your forearm and elbow, and twist your torso over the upper leg. In fact, this well-known pose, which increases spinal flexibility, massages the abdominal organs, and has a positive effect on the nervous system during stress, is essentially just half the twist pose or half the Lord of the Fishes pose. The full, somewhat more difficult version of this pleasant spinal twist is Paripurna Matsyendrasana. A great master as a role model This asana also has a sonorous name derived from Sanskrit. "Matsya" means "fish," "Indra" means something like "king of the gods," and "asana" is the term for "posture" or "stance" in yoga. "Paripurna" translates as "complete" or "perfect," especially when used to describe a person. The Lord of the Fishes (in English, this pose is known as the "Lord of the Fishes") is closely linked to a mythical figure. He is considered a master who, according to legend, founded Hatha Yoga together with Shiva, and gave this graceful asana its name. The difference to the half swivel seat Unlike Ardha Matsyendrasana, the lower leg in the twist pose in Paripurna Matsyendrasana is not stretched out on the floor. It is bent, and the foot rests on your thigh, as in the classic lotus pose . Your forearm, which in the half twist still clasped your upright knee in a bent position, is extended. With your upper arm, you gently press against the knee from the inside. Your hand rests on the outside of your foot. Half variation of the exercise Paripurna Matsyendrasana Most yogis can't do Paripurna Matsyendrasana right away. However, a good place to start is with the half twist pose, where you can already feel the beneficial effects of the twist. Simply practice placing your feet on your thighs separately while assuming lotus position. You can gradually increase the twist of your spine a little more intensified in the half twist pose, but only as far as you feel comfortable. Beneficial effects for body, mind and soul Paripurna Matsyendrasana stretches and twists the spine in a single pose. You'll feel this mobilization as a beneficial effect, as will the lifting and stretching of your ribcage. The expansion of the torso has two additional beneficial effects. Firstly, you stretch and strengthen the muscles of your abdomen and back (depending on which side you perform this twist). Secondly, you massage and revitalize several internal organs, especially your kidneys, liver, and digestive system. In this way, the full twist pose (as well as the half twist pose) can also contribute to detoxifying your body. Of course, with the paired organ and muscle systems, it's important that you perform Paripurna Matsyendrasana in both directions. With regard to mind and soul, Paripurna Matsyendrasana has a balancing and harmonizing effect. The Lord of Pisces pose therefore contributes not only to your external posture but also to your inner balance. The twist pose is a good exercise for balancing stress or restlessness, as you should ensure a calm flow of your breathing. Caution during pregnancy or certain illnesses
You should avoid the full twist pose, especially in the advanced stages of pregnancy. At the beginning of your pregnancy, you can still sit up and relax in the half twist pose. Caution is advised if you have any back problems or discomfort, especially problems with the intervertebral discs or spinal nerves. Twisting movements like Paripurna Matsyendrasana can also be counterproductive in these cases. In such cases, it's best to consult your family doctor or perhaps even your treating orthopedic surgeon! Image © byheaven / 123rf.com
Urdhva Prasarita Padasana: Legs stretched upwards to strengthen the abdominal and back muscles
by Nick
on Feb 17 2017
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