Yoga BLOG
Jathara Parivartanasana: Letting go in a twist
by Nick
on Feb 14 2017
Jathara Parivartanasana: Letting go in a twist
It's one of the favorite poses of many yogis: Jathara Parivartanasana is an incredibly relaxing pose associated with several valuable benefits for the body, mind, and soul. This abdominal twist is not only suitable as a regular part of your yoga practice but also serves as a gentle way to wind down after a strenuous workout. As with many other yoga poses, the Sanskrit name of Jathara Parivartanasana already explains the exercise: "Jathara" translates as "belly," and "parivarana" means "to move back and forth." The asana is a twist of the abdomen, performed in a comfortable supine position. In descriptions of yoga exercises, you'll therefore often find Jathara Parivartanasana referred to as "belly twist" or "lying twist."
Correct execution is important
At first glance, Jathara Parivartanasana appears to be an effortless pose. However, as with all other asanas, you need to pay attention to a few things to protect your body from excessive strain and to enjoy the beneficial effects of this pose.
Begin the exercise in a relaxed supine position. Depending on the variation—in Jathara Parivartanasana, you can bend both legs or just the upper leg—bend one or both knees and draw them toward your chest. With your next exhalation, gently lower your legs to the floor and move your head to the opposite side. Your arms are stretched out on the floor at your sides. Close your eyes and hold the asana for six to ten breaths. Then switch sides.
Two things are particularly important in this attitude.
First, you should make sure your hips stay upright. Second, it's crucial for alignment that both your shoulders remain on the floor, or rather, on the mat. Important: Never exert strong pressure on your knees unless they flow to the floor through gravity alone or with the gentle support of your hand. Be patient and let go—both physically and mentally. With time and some practice, the flexibility in your core will improve.
Individual variants possible
If you're a beginner and want to gradually get used to Jathara Parivartanasana, you can rest your knees on a cushion while twisting. If you're an advanced yogi or find this pose particularly easy right away, you can further strengthen the twist by gently pushing your upper knee toward the floor with your hand.
Relaxation and energy
This exercise clearly demonstrates that relaxation and the influx of new energy are not mutually exclusive in yoga. In many cases, you'll feel the restorative effects of Jathara Parivartanasana immediately. This is why the exercise is often placed at the end of a yoga class with intensive practice. You'll also notice how the twist pleasantly stretches the lateral muscles of your back and relaxes your back. Your spine recovers in the neutral position, and your intervertebral discs are replete with the fluid necessary for their cushioning function.
With extended practice, you may notice how Jathara Parivartanasana can also improve any back pain or your digestion. The asana has a detoxifying effect on your body and can also restore balance to your nervous system. The energetic effect of Jathara Parivartanasana is located in your torso area: The relaxing abdominal twist affects both the navel chakra and your heart chakra .
Few restrictions
The lying abdominal twist is beneficial for almost all yogis (especially after forward and backbends!) and also for athletes. However, you should be careful if you have chronic complaints or conditions in the lower back, hips, or knees. In these cases, you should consult your doctor beforehand or ask your yoga instructor for an alternative. Image © fizkes / 123rf.com
by Nick
on Sep 30 2016
Balasana, the child's pose
Balasana, Child's Pose, is one of the first poses beginners learn in a yoga class. The Sanskrit word Balasana means "child." Indeed, the posture in this pose is reminiscent of the fetal position in the womb. Small children often intuitively lie down on the floor in this position. Balasana is a typical relaxation exercise in yoga. You can do it after a strenuous day to unwind. It is practiced within a series of exercises to calm the breath and recharge.
Balasana is easy to learn and very suitable even for yoga beginners . The exercise helps you relax, reduce stress, and regain focus. For the moment of the practice, you can forget everything around you and feel almost as safe as in the womb. At the same time, the spine is stretched.
The effects of the child’s position
On a physical level, Balasana stretches the entire spine. Starting from the cervical spine, through the thoracic spine and lumbar spine, and extending to the sacral vertebrae, the entire back is stretched. This exercise can help you relieve back tension. If you have back pain caused by tense back muscles, you should try Balasana. It can often relieve back pain.
In the child's pose, your circulation is stimulated. Gentle pressure is applied to your abdominal organs, which feels a bit like an abdominal massage. Balasana can help if you have gastrointestinal problems or suffer from irritable bowel syndrome. Many women also practice child's pose when they suffer from menstrual cramps.
On an energetic level, Balasana activates the solar plexus and harmonizes your energy. The chakras addressed are Ajna , Manipura , Sahasrara , and Swadhisthana .
On a spiritual level, the position strengthens your basic trust and gives you security and peace as well as the ability to let go and be humble.
Instructions for the yoga exercise Balasana
To make this position comfortable for you, you'll need a soft surface like a yoga mat or carpet. Kneel on the floor and sit on your heels. Your big toes should touch and your knees should be about hip-width apart.
Now bend your upper body forward. Your stomach rests on your thighs and your forehead touches the floor. Your spine is now stretched, your tailbone presses on your pelvis and buttocks, and your buttocks press on your heels.
Now place your hands next to your body, palms facing up. Let them rest loosely on the floor. During the exercise, your shoulders will sink down and relax, stretching your shoulder blades.
It's essential to rest your head so your cervical spine can relax. You can place a flat pillow or yoga block under your forehead to help.
You can now remain lying like this or, as a variation, stretch your arms forward and place them on the floor with your palms facing down.
Breathe in and out calmly and evenly throughout the entire exercise. To relax, close your eyes. Hold this position for at least 30 seconds, or longer if you like, but no longer than a few minutes.
Tip: A yoga cushion or a folded blanket on the calves can help beginners maintain the position better.
Caution: When you should not practice Balasana
People suffering from a knee injury should not practice this exercise. Balasana is also not recommended if you have increased eye pressure. Please also avoid this asana during pregnancy, as the abdomen is subjected to excessive pressure during the exercise.
Image © fizkes / 123rf.com
The cross-legged pose (Sukhasana) for a relaxed meditation
by Nick
on Jul 29 2016
The cross-legged pose (Sukhasana) for a relaxed meditation
The cross-legged pose is called Sukhasana in yoga. It's a good meditation posture for beginners; more advanced practitioners may prefer the somewhat more complex Lotus Position (Padmasana) . Although the cross-legged pose isn't particularly difficult, it must be performed correctly to achieve its positive physical and mental benefits.
The tailor's seat in brief
Sukhasana is called "Easy Pose" in English-speaking countries. However, this yoga exercise isn't quite so easy if you want to approach it seriously and effectively. If you regularly incorporate the cross-legged pose into your daily routine, with a little practice you can achieve a wonderfully meditative, deeply relaxing state. Your body and mind will gain new energy; your chest, abdominal, hip, and back muscles will be strengthened; you'll breathe more freely and release the burden of everyday stress. All in all, the cross-legged pose is the perfect asana for yoga beginners , children , and seniors .
The positive effects of the cross-legged position
Sukhasana strengthens the chest, abdominal, hip and back muscles
The cross-legged position improves posture (straight back!)
The exercise allows for freer and therefore easier breathing
Sukhasana opens the heart chakra (Anahata), makes you happy and can reduce stress and anxiety
The cross-legged position allows the active person to relax
How Sukhasana works step by step
Step 1 : Grab your yoga blanket. Fold it a few times and then place it on the floor. Alternatively, you can use a meditation cushion or—if both of these are too comfortable for you—a yoga mat.
Step 2 : Sit on the chosen surface and stretch your legs straight forward.
Step 3 : Next, bend your knees outward. Then place your right shin on top of your left shin, crossing in the middle. Make sure the center is in line with your sternum and belly button.
Step 4 : Pull your knees up until the shin cross you formed earlier is close to your body.
Step 5 : Now comes the fine-tuning. First, pull your shoulders back. Then, open your chest and keep your stomach and back straight. It's best to imagine an invisible thread pulling your head upward.
Step 6 : Rest your hands comfortably on your knees (palms up or down). Another option commonly used in yoga: Bring your thumbs and index fingers together (Jnana Mudra) and place your hands on the outsides of your knees.
Tip: You can also place your hands on your sternum with your elbows facing outwards. This will further help open your chest.
Step 7 : Breathe in and out deeply and evenly several times without raising your shoulders. Consciously focus on breathing from your chest and relaxing your eyes, jaw, and facial muscles.
Step 8 : Try other techniques. For example, you can stretch your palms, press them together, and hold them in front of your chest (again with your elbows facing out). Or interlace your fingers and extend your arms high above your head, palms facing up. For an excellent stretch, follow this pose by leaning your torso forward until your forehead touches the floor. Rest your palms on a yoga block with your arms extended straight so your torso remains parallel to the floor.
Some tips to conclude
a) Analyze and adjust your posture if necessary. Do you tend to tilt your pelvis forward or backward? Do you often stand with a hollow back? Balance yourself on your sit bones until your back forms a vertical line from the cervical to the lumbar vertebrae.
Note: If this position makes you tired quickly, simply lean your back against a wall or place a thin pillow behind your buttocks.
b) If you have knee problems, you should first practice the cross-legged position on a bench or chair.
c) While the asana is intended to be relaxing, it's still important to keep your muscles active. This will prevent your body from slumping. Check yourself regularly!
d) It's essential to practice the cross-legged pose in a quiet place where you won't be disturbed. This is the only way your body and mind can calm and relax!
Image © fizkes / 123rf.com
The Bow Pose (Dhanurasana and Urdhva Dhanurasana)
by Nick
on May 31 2016
The Bow Pose (Dhanurasana and Urdhva Dhanurasana) The name of this asana comes from the bow used by archers. You form the bow with your legs and upper body, using your arms as the bowstring. In Dhanurasana (Bow Pose), you lie on your stomach and open your chest. This exercise also stretches your spine, while simultaneously relaxing and strengthening your shoulders and upper back muscles. Urdhva Dhanurasana is the reversed Bow Pose, in which you stand with your feet and hands firmly on the ground, arching your spine upward. How to get into the right position for Dhanurasana Bow Pose First, lie on your stomach using a yoga mat as a support. Place your arms relaxed beside your body with your palms facing upwards. Then, place your toes firmly in the mat. Remember to breathe evenly and bend your knees until your heels are as close to your buttocks as possible. Now grab your ankles with your hands and bring your feet and legs hip-width apart. Inhale and move your heels upwards, lifting your thighs as well. At the same time, allow the tension to lift your chest upwards and push your shoulder blades closer together. On the next exhale, lift your tailbone without tensing your back muscles. Take your head with you during this upward movement, but focus your gaze forwards rather than upwards. To keep your position stable, you should tense your stomach, which is now resting solely on the mat. You can now close your eyes and stay in this position for a few breaths. Feel your heart opening and new energy flowing in. After carefully releasing the exercise, remain lying flat on the floor for a few moments. The variation Urdhva Dhanurasana - the inverted bow pose This asana is often referred to as a bridge. Urdhva Dhanurasana actually means "the upward bow." Begin this backbend pose lying on your back. Bend your legs and bring your heels hip-width apart, close to your buttocks, at a distance that is comfortable for you. Keep your heels firmly on the floor throughout the exercise. Then raise your arms and place your hands backward next to your ears. Make sure to keep your fingers spread and apply pressure to the bases of your index fingers and the balls of your thumbs. Your shoulders should already be slightly off the floor. Then, press your heels firmly into the floor and, as your torso lifts, move your navel toward your sternum to form the inverted bow. Make sure to perform the upward push-up as you exhale. Afterward, enjoy the heart opening and the stretching of your spine for a few breaths. If you find it difficult to get into the reverse bow pose right away, take an intermediate step by first resting your head on the crown of the skull and taking a few breaths to get used to the posture. Then, on your next exhalation, you can perform the completed Urdhva Dhanurasana pose. What you should pay attention to when holding the bow
Be careful with your head posture during Dhanurasana. Many people stretch their heads too far forward during this exercise. This can lead to headaches due to overstressing the cervical spine. The head should always be held in line with the curved spine. Even in Urdhva Dhanurasana, when you take an intermediate step with your crown chakra, you should maintain a firm stance and avoid turning your head. The positive effect of bow posture By opening the front of your body, your chest opens, allowing for free breathing. This exercise also has a particularly calming effect on your mind. From an energetic perspective, it opens the heart chakra , allowing you to express your feelings. Furthermore, this exercise activates the throat chakra, which represents the ability to communicate. Physically, these two asanas train your arms, buttock muscles, and abdominal muscles. At the same time, you stretch your spine, back, and shoulders. The bow pose stimulates digestion, promotes tension in your body, and ensures a straight posture in everyday life. Image © byheaven / 123rf.com
Pigeon Pose - Kapotasana - Yoga Backbends
by Nick
on May 03 2016
Pigeon Pose - Kapotasana - Yoga Backbends Eka Pada Kapotasana is a thoroughly beneficial exercise belonging to the category of asanas. Also known as "the pigeon," this well-known yoga practice belongs to Hatha Yoga . Harmonizing body and mind is the goal of this form of yoga. This is achieved through meditation , breathing exercises, and physical exercises. Kapotasana, the pigeon, belongs to the latter category and represents a very important aspect in achieving the interplay of physical and mental energies. With Kapotasana, you can get your heart energy flowing. To activate the full beneficial spectrum of the pigeon pose, you should definitely have some basic knowledge of yoga. This form of asana belongs to the broad spectrum for advanced practitioners. Careful learning and mindfulness while practicing this ancient physical practice are very important for fully enjoying the spiritual energies. The skillful practice of Kapotasana is primarily about specifically addressing your emotional qualities. The pigeon pose helps you rediscover hidden emotions and give them space to unfold. The deep, calm breaths expand your chest, allowing heart energy to flow freely again. Kapotasana also effectively stretches the hip muscles. This effect is achieved by connecting the muscle tissue of the thighs, buttocks, and hips with the back muscles. And a targeted yoga practice like the pigeon pose can release tension in the body that otherwise easily causes back pain. Back problems are among the most common complaints in the Western world. Especially in times when you have little space to move, Kapotasana is a beneficial alternative to machine-based exercises in the gym. Once learned and thoroughly internalized, you can easily practice Pigeon Pose at home anytime. A yoga mat is sufficient for better posture and greater comfort during practice. You don't need much space, so Kapotasana is also suitable for tight spaces. Pigeon Pose not only opens the chest, heart, and shoulders, but also promotes strength, endurance, and patience. Becoming gentler and calmer, facing the challenges of stressful everyday life with more composure – the benefits of Eka Pada Kapotasana are comprehensive and profound. And now a short guide to practicing the pigeon pose. This involves precise posture combined with correct breathing to unlock the full potential of this asana. It involves three phases.
At the beginning, it's all about getting your body into the correct position. Kneeling on all fours on the mat, slowly pull your right knee forward until it's between your hands. The knee should be pushed out slightly until your right foot is directly in front of your right thigh. Then push your left leg back as far as you can. Your right foot should touch your left groin. It's especially important to consciously straighten your spine. Now take a deep breath.
The second phase focuses on the correct position when exhaling. Here, you should ensure that your arms are bent and your upper body is lowered so that your forehead touches the floor. Now stay in this position for a few breaths, breathing particularly deeply into your chest. Exhaling correctly releases the tension to the floor, and your body gently becomes flatter and longer. In the third and final phase, both arms are slowly extended forward. Then, place your hands together and hold this position for a few particularly deep breaths. As you exhale, support your upper body and straighten up again. It's best to point the toes of your left foot and slowly push yourself up from the floor. Then you can switch sides and perform Kapotasana with your left knee forward.
Image © byheaven / 123rf.com
Execution and benefits of Anantasana - the lying side stretch
by Nick
on Apr 30 2016
Execution and benefits of Anantasana - the lying side stretch The lying side stretch, also called Anantasana or Sleeping Vishnu, is a yoga pose for advanced practitioners . Beginners may struggle with the stability required for a proper execution of the pose. The yoga pose is named after Lord Vishnu, who, according to famous images from Hindu mythology, lies propped up on the side of a serpent. Performing Anantasana Lie in a straight line on one side of your body and stretch your arm, which is on the floor, above your head. Bend the elbow of this arm and support your head on your free hand. It is important that all of your weight is on your side and that you do not shift it forward or backward. Bend the knee of the leg on top and grab your toe. Gently stretch your leg so that the sole of this leg is facing upwards. The knee of this leg should be fully extended. Now pull your straight leg closer to your head until it ideally forms a right angle with your torso and with the leg still on the floor. Hold the exercise for at least 30 seconds and then slowly release the exercise at the end. Then switch sides. To do this, lie on the other side of your body, grab your other toe and stretch your leg as described above. What are the benefits of Anantasana When performing Anantasana, you stretch the muscles of your back and sides, as well as your thigh and calf muscles. Your oblique abdominal muscles, hip, and pelvic floor muscles are strengthened, which can help prevent back pain and osteoarthritis. Regular practice of the exercise can prevent the worsening of osteoarthritis and relieve sciatica pain. However, if in doubt, you should consult your doctor to determine whether you can safely perform the yoga exercise. Especially if you frequently experience pain in your hips, neck, or cervical spine, consulting your doctor beforehand is strongly recommended. Lying on your side relieves pressure on your bowels and stimulates blood circulation. The exercise has a positive effect on the bladder. Women also benefit from a positive effect on their ovaries, and menstrual cramps decrease. In men, the yoga exercise has a positive effect on the prostate. The exercise stimulates the first chakra and reduces stress-related symptoms such as fatigue or headaches. Ideally, you should incorporate the yoga exercise into an existing set of exercises so that the positive effects of the yoga exercise are enhanced with other asanas. Help for beginners
Beginners in particular find it difficult to find their balance in the sleeping Vishnu pose, causing their upper body to tip either forward or backward when they extend their upper leg. Performing the exercise with a partner who holds your shoulders for additional stability will make the exercise much easier. Alternatively, you can practice the yoga pose lying directly in front of a wall. The resistance gives your back more stability and prevents it from tipping backward. Furthermore, as a beginner, you may find it difficult to reach your toes. But that's okay; the more you do the exercise, the closer your hands will get to them. If you can't reach your toes yet, you can complete the missing section with a yoga strap . Even if you find Anantasana difficult to perform at first, you should simply keep trying the yoga exercise. Over time, you will develop the necessary upper body stability to perform Anantasana correctly. As a beginner, you should have a yoga instructor demonstrate your execution, as minor mistakes and poor posture often creep in. Image © byheaven / 123rf.com