Yoga BLOG
Yoga Mudrasana - Connected to everything with body and mind
by Stefan
on Aug 25 2019
Yoga Mudrasana - Connected to everything with body and mind
The yoga exercise Yoga Mudrasana is one of the most central in yoga. It symbolizes the complete connection of body and mind in a very special way. During this union of both elements, all things we no longer need are let go, in harmony with the entire cosmos. Afterwards, the mind is refreshed and ready to absorb entirely new energies and impressions. In this asana, therefore, not only the body learns to let go completely—but above all, the mind as well.
Discover your inner self with Yoga Mudrasana
A major misunderstanding of yoga is that this millennia-old teaching is a lifestyle or sporting activity that only serves to make you look particularly good and fit. But only those who feel good inside ultimately radiate this strength outwardly. However, many yoga practitioners in the Western hemisphere often forget that the asanas, some of which are physically demanding, are actually only intended to gradually and effectively calm the mind—so that the necessary strength for the courageous path to one's own inner sources of strength can be developed. It's not surprising, then, that meditation has been considered the highest level of yoga for millennia. Therefore, Yoga Mudrasana is the best possible asana for deep meditation to get closer to one's own subtle being. After all, the word 'mudra' in Sanskrit means something like 'the movement of the hand,' 'the gesture of the hand,' or 'the hand position.' Therefore, Yoga Mudrasana is also considered the 'Seal of Yoga' or 'Symbol of Yoga'.
How exactly does Yoga Mudrasana work?
With Yoga Mudrasana, you can mobilize your hips and spine very effectively. Furthermore, the deep forward bend achieved through Yoga Mudrasana is also one of the best anti-aging poses in yoga. Yoga Mudrasana not only increases flexibility but also connects physical energy with the subtle forces of the mind and the universe in a very special way. For thousands of years, yoga has been a physical way to connect with the all-encompassing powers of all beings. And with Yoga Mudrasana, body and mind are connected in such a way that the physical practice enormously strengthens the power of the mind.
The instructions for Yoga Mudrasana and which yoga exercise is ideal afterward
Sit in the center of your yoga mat . Those who have mastered the full lotus position should assume this position. However, the full lotus position is often a bit difficult for yoga beginners. And in later life, the lotus position is often no longer easy to perform due to age – even for those who have practiced yoga for years or even decades. Therefore, it is perfectly acceptable to assume a different sitting position for Yoga Mudrasana. Good alternatives with a similar effect are the half lotus position, the cross-legged seat, or the heel seat.
Those with more yoga practice can also combine Utthita Parsvakonasana – the Side Angle Pose and the Revolved Side Angle Pose (Parivritta Parsvakonasana) – with Yoga Mudrana. To do this, simply press your back heel into the yoga mat and then position your left hand on the inside of your right foot. Ideally, your hand should now be directly under your left shoulder. Finally, simply stretch your right arm up toward the ceiling and pull it lengthwise over your head.
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by Stefan
on Aug 16 2019
Krounchasana - the Heron Pose
The word Krounchasana comes from Sanskrit and is the name of the asana "Heron." Krouncha means "heron" and "asana" means seat. This yoga pose got its name from the resemblance of the vertically raised leg to the outstretched neck and head of this long-beaked and graceful wading bird.
Getting into Krounchasana posture step by step
To perform Heron Pose, first sit comfortably on your yoga mat in Staff Pose. In Staff Pose, extend both legs forward and bring them together. Bend your feet so that your toes point toward your face. Place your palms on either side of your hips, pointing your fingertips forward. Keep your spine straight and roll your shoulders back slightly, away from your ears. Feel your sitting bones pressing firmly into the floor. Straighten your spine again and begin to bend your left knee. Place your left foot on the floor next to your left gluteus maximus. You shouldn't feel any pain in your knee joint during this movement, so be especially careful when bending your knee.
In the next step, bend your right knee towards your chest and grasp your right foot with both hands. Gently push your heel upwards. Then follows the movement that brings you into the heron pose. Extend your leg as far as you can. The goal of the Krounchasana pose is to fully extend your leg with a completely straight spine and continue to hold your foot with both hands. Then pull your shoulders down and back again and lift your chest. Lean back slightly and take at least three deep breaths in this position. Then release from the yoga pose by first carefully bending your right leg and slowly extending it back on the floor in front of you. Only then should you bring your left leg back into the staff pose. Repeat the heron pose on the other side.
What you should pay attention to when performing the Krounchasana pose
Krounchasana is not recommended for you if you have problems with your knees or ankles. Many beginners make the mistake of rounding their spine in Heron Pose. However, in Krounchasana, your back should be kept completely straight. To achieve this, you can bend your leg slightly instead of extending it straight. If your legs aren't stretched enough, you can also grasp them at the ankle or along the shin instead of bringing your hands together above the soles of your feet. There's also nothing wrong with using a strap or a cloth to slowly straighten your leg. To do this, wrap the band around the ball of your raised foot. Hold the band with each hand on either side. This way, you can slowly stretch it while moving your shoulders back and down. If you are already an experienced Krounchasana practitioner and would like to deepen the exercise, then move your chin towards your raised knee as far as is comfortable for you.
The effect of Krounchasana
The Heron Pose improves your posture and strengthens the muscles in your hips and core. In Krounchasana, you open your back legs, stretching your Achilles tendon, quadriceps, and calves. At the same time, the Krounchasana pose builds your abdominal muscles. Heron Pose is also said to have a regulating effect on blood pressure and circulation.
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The Yoga Frog - Bhekasana (also Mandukasana)
by Nick
on Jul 27 2019
The Yoga Frog - Bhekasana (also Mandukasana)
There are two different names for the yoga frog pose: Mandukasana, which usually refers to the kneeling version, and Bhekasana, the lying version. The frog pose is an ideal exercise for opening the lower body, specifically the groin and hips. It also provides a strong stretch to the lower back. Below, you'll learn everything you need to know about the yoga frog pose, how to perform the exercise, what to keep in mind, and what benefits you can reap.
How is Bhekasana, the Yoga Frog, performed?
First of all, you should find a quiet place that is free from noise or other distractions. To do the exercise, you will need a comfortable mat , two blankets and a yoga bolster . Fold one blanket crosswise, place it on the mat and roll up the other blanket. Place this on top of the folded blanket. Lie face down on the mat. Take your time with this position. Then support yourself on your forearms and breathe in and out calmly and consciously. The distance between your knees should be no more than hip-width apart. Bend your left knee and place your left hand on your left foot. Your elbow should point outwards and be close to your rib cage. Lift your chest and hold this position for three to five deep breaths. Make sure that your breath flows smoothly during the exercise. The exercise opens the hips and groin and has many other benefits.
What are the effects of Bhekasana?
The yoga frog pose can improve the flexibility of the knees, hips, and feet, making them more mobile and strengthening the knee ligaments, making them more elastic. It can also reduce knee pain. The pose can also strengthen the ankles and relieve heel pain. It also stretches the thigh and buttock muscles, and strengthens the abdomen, lower abdomen, and pelvic floor muscles. Fat from the thighs, abdomen, and hips can be reduced. This yoga exercise also stimulates the stomach and spleen meridians, improving deeper breathing and posture. Positive effects on digestive and menstrual problems have also been reported. The pose can contribute to the harmonizing of emotional and impulsive moods, making Bhekasana a good place for relaxation and stress reduction. The yoga frog pose is even said to help with mild depression.
What should you keep in mind when doing Bhekasana?
When doing the yoga frog, it's important to pay attention to your breathing, especially when going in and out of the exercise. This has various positive effects, such as a greater reduction in belly fat . In addition to correct breathing and optimal posture, it's recommended to do the exercise on an empty stomach. If you have existing lower back problems or injuries to your hips, shoulders, knees, or stomach, it's important to be careful with the pose. In these cases, it's advisable to consult a doctor whether the yoga frog is advisable or not. The same applies if you have high or low blood pressure or migraines.
Conclusion
That's everything you need to know about Bhekasana. Viewed from above, the pose resembles a frog lying on its stomach. This gives the yoga pose its name. The focus is on mobility, flexibility, strength, and breathing. The body parts involved are the legs, shoulders, chest, and back. The frog pose is a simple yoga pose that's also suitable for beginners because it's easy to perform. Placing a pillow under your rib cage makes the pose easier.
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Triang Mukhaikapada Paschimottanasana - More energy for your life
by Nick
on Jun 30 2019
Through the Triang Mukhaikapada Paschimottanasana position, you can activate your navel chakra, the Manipura , and thus gain new strength. However, this classic Ashtara Yoga pose is not for beginners and demands a lot from your body. Mastering Triang Mukhaikapada Paschimottanasana correctly means keeping your muscles and tendons under control so that, with sufficient stretching, pain reflexes are not triggered. We'll tell you what to watch out for in this pose.
Triang Mukhaikapada Paschimottanasana - More energy for your life
What is Triang Mukhaikapada Paschimottanasana?
The origin of the name Triang Mukhaikapada Paschimottanasana, like all Ashtara poses, lies in the way it is performed. Triang: three parts, Mukhaikapada: facing one leg, Paschim: facing west or with the back up, Ottana: stretched, Asana: pose. From this name, it's easy to deduce what the pose looks like in the final stages. With one leg bent and the other straight, grasp the front foot and bend toward the floor. For advanced yoga students, this sitting position sounds easier than it actually is; for beginners, the resistance begins at the latest when you bend toward the foot.
In Triang Mukhaikapada Paschimottanasana, the focus of the movement is on the abdominal region. It primarily engages strong abdominal muscles with as little belly fat as possible to reduce resistance. At the same time, the thighs are heavily loaded and the Achilles tendon is stretched. Triang Mukhaikapada Paschimottanasana is not a pose you should start a workout routine or session with. Without warming up and practicing easier asanas, this pose is almost impossible and will overstrain your tendons. Therefore, as with many challenging yoga poses, it's important to check yourself to see how strong your body's resistance is and whether the initial pain from the stretch subsides. If it doesn't, you shouldn't hold this pose.
How to get into Triang Mukhaikapada Paschimottanasana
There are different ways to perform Triang Mukhaikapada Paschimottanasana. The most comfortable way to prepare your body for the movement is as follows. First, kneel on the yoga mat and sit back into a sitting position, clasping both knees in front of your chest with your arms. Now, with the help of one hand, gently pull your right leg back. Grasping the shin muscle will keep the leg straight and prevent it from becoming awkwardly bent. The leg should rest beneath you so that your thighs form a flat surface, as if you were still sitting. Now move this leg slightly to the side until your bottom is sitting on the floor.
While sitting, stretch out the other leg forward. Make sure that you do this slowly, otherwise it will be difficult to maintain your balance. Do not let the left leg tip to the side; the foot must be straight at the end and should only be resting on the heel. Wiggle your toes slightly to keep the foot in action. If the leg falls asleep in this pose, it will be uncomfortable for the thigh muscles . Check whether you are still sitting on the floor or whether your right leg has wandered back towards your body. Only when both legs are in the correct position do you lean straight forward as usual, so that your back is slightly bent rather than hunched. Depending on your range of motion, you can lie completely on your left leg and hold the foot, or stretch as far as possible. At the end of the asana, release it backward rather than forward, until you are sitting on both lower legs or the soles of your feet.
Benefits of Triang Mukhaikapada Paschimottanasana
Triang Mukhaikapada Paschimottanasana directly targets the navel chakra. With regular practice, this asana can give you the perfect energy boost for your day.
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by Nick
on Jun 25 2019
Interview with superfood expert Sandro Russo
Adaptogens are the new buzzword in the beauty and superfood industry. After Gwyneth Paltrow turned these special natural products into a trend, they're taking juice bars, beauty stores, and lifestyle magazines by storm. But what are adaptogens? Sandro Russo, superfood expert and founder of Terra Elements, answers all your questions about adaptogenic natural products.
Adaptogens and their effects
What are adaptogens?
Sandro Russo : "Natural products said to have adaptogenic properties are able to help the body adapt to everyday life. The term was defined in the 1950s and derives from the English word 'to adapt'.
By consuming adaptogenic natural products, our bodies can more easily find their natural balance: In stressful phases, they support us in relaxation; in lethargic moments, they have a motivating effect.
Which natural products have an adaptogenic effect?
Sandro Russo : "The spectrum is so broad that it is almost impossible to compile a definitive list of adaptogens. The classics of TCM (traditional Chinese medicine) and Ayurveda include:
Astragalus , also known as star milk, is used in TCM for anti-aging purposes. Its root is primarily used, as it is believed to balance our life energy, Qi. A variety of secondary plant substances contribute to its adaptogenic effect.
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Ashwagandha , or winter cherry, is the Ayurvedic answer to ginseng. It is valued by stressed people. As its nickname, "winter cherry," suggests, the herbaceous plant is also recommended for restless sleep.
Download organic ashwagandha
Reishi , the glossy polypore, is one of the most important medicinal mushrooms in Traditional Chinese Medicine (TCM). In natural history, it is considered the 'mushroom of longevity' and is revered as a symbol of eternal life. Thanks to its valuable ingredients, it is said to have a balancing effect on stress levels.
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Maca , the superfood of the Incas, is characterized in the Peruvian Andes by its exceptional resistance to external environmental influences. The root has a long tradition among indigenous peoples not only as a food but also as an adaptogen.
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How do we use adaptogens?
Sandro Russo : "Most adaptogenic natural products cannot be consumed in their natural form—either due to their consistency, their composition, or their growth in hard-to-reach areas. Therefore, they are usually taken as powders. In finely ground form, the mushrooms, herbs, and roots can be easily integrated into daily life in a variety of ways.
Medicinal mushrooms like reishi are traditionally prepared as tea. Ashwagandha is often brewed in Ayurveda as a warming milk drink. Maca is a popular ingredient in smoothies and chia puddings. If you're not up for kitchen experiments, you can also stir the powder into a glass of water.
And on the road?
Sandro Russo : "Capsules are particularly convenient for on-the-go use. However, caution is advised when purchasing: The capsule should be 100% filled with the natural product and free of any filler additives such as maltodextrin. To avoid being duped by mixed products with low doses of adaptogens, it's definitely worth taking a close look at the ingredient list."
What else should we look for when buying adaptogens?
Sandro Russo : "To ensure that the product contains all the constituents of the plant, root, or fungus, all raw food quality criteria should be met. This means: no contact with temperatures above 42 degrees Celsius. Furthermore, I would only use products from certified organic farming. And as already mentioned: stay away from products with additives, fillers, or excipients. Adaptogens have absolutely no need for these."
About Terra Elements
With over 100 superfoods, Terra Elements is Germany's specialist for effective natural products. The goal is not only to make these often hard-to-find herbs, roots, fruits, and other ingredients available in the highest, purest quality, but also to make them accessible from a variety of perspectives – since 2014 in its own online shop and since November 2017 in Germany's first superfood store in Munich. In addition to over 100 superfoods, the Terra Elements online shop's product range includes natural dietary supplements, 100% vegan natural cosmetics, and raw food products. Furthermore, as an organic-certified company, Terra Elements places great emphasis on the organic quality of its products and an ecologically sustainable lifestyle and working practices.
Images © Terra Elements
Ubhaya Padangusthasana: Grace to the big toes
by Nick
on Jun 06 2019
Could any pose be more graceful than Ubhaya Padangusthasana? In a suspended position, the yogi holds only the bound toes of his outstretched legs and elegantly balances his body. Externally and internally, the pose is a balance that emphasizes equilibrium and harmony. Discovering and maintaining balance is something we need not only in yoga practice, but also in our daily lives, both at home and at work. Here you can learn more about this beautiful asana, which even beginners can attempt with some relaxation. Why not give it a try?
Ubhaya Padangusthasana Grace to the big toes
Sanskrit name gives us valuable clues
In yoga, asanas often have names that describe what a pose looks like. This is also the case with this asana. "Ubhaya" means "both," "pada" is the "foot," "angustha" means "toe" or "finger," and "asana," as you probably already know, is the word for "exercise" or "pose" in yoga. Ubhaya Padangusthasana is the pose in which the feet on the same side are bound with the fingers. In English, this asana is also called "Double Big Toe Pose."
Requirements for the Asana
As you can easily see, balance is a key prerequisite for Ubhaya Padangusthasana. You can also achieve balance for this pose by simply grounding yourself on your buttocks and squatting your legs. Don't tie your toes, but simply place your hands loosely on your lower legs. As you roll back to your mat in this position to regain balance, gently massage your back. You can also try rolling with your toes tied but your legs bent.
For Ubhaya Padangusthasana, you also need abdominal strength, which you can continually develop through various exercises. Flexibility in the back and inner thighs is important for extending your legs. Gentle stretching exercises are recommended here. Triangle Pose is particularly well-suited for this.
Trying Ubhaya Padangusthasana for the first time
Sit on your mat. Stretch yourself upright so that the crown of your head can reach its highest. At the same time, ground yourself. Now bend your legs so that your knees are bent. Grab your big toes. Gently lift your feet off the floor. Important: Make sure your core is stable. Engage your stomach and lower back, and keep your hips stable. Once you've found your balance, slowly extend your legs so that you're floating in the air with straight legs. Continue breathing evenly. If you haven't yet reached the necessary stretch, that's okay. This pose is also beneficial if your legs are still slightly bent.
Discover the benefits of Ubhaya Padangusthasana
The strength from your core makes the pose possible. You'll already feel the strengthening of your core muscles, your stomach and back, when you first assume the asana. This strengthening stabilizes the spine and can improve posture. The often shortened muscles of the back of the thighs are sustainably stretched. The shoulders and upper back also receive a gentle stretch.
Ubhaya Padangusthasana is well-suited to activating the energies in your body and awakening you. Therefore, this pose is also a great way to start an energetic day. The Muladhara and Svadisthana chakras are stimulated by this exercise. The balance this asana provides will accompany you throughout the day and fill you with self-confidence. Incidentally, Ubhaya Padangusthasana is also a great pose for meditation for advanced practitioners. After stretching, countermovement in the form of a gently rounded spine is often a nice way to balance things out. To do this, lie on your back and simply bring your knees to your chest and gently rock back and forth.
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Sama Vritti Pranayama: breathing evenly and holistically
by Nick
on May 27 2019
It's often said that pranayama, or breathing exercises , have a more powerful effect on us than physical asanas. Whether this is true is hard to prove, and it probably varies slightly from person to person. But pranayama ensures that life energy is distributed particularly well throughout your body, and this strengthens you for each day. Pranayama exercises, like asanas, relaxation, and meditation, are part of classical yoga practice. One pranayama exercise that even beginners can master is Sama Vritti Pranayama. Here you'll learn what this melodious breathing technique entails, how to perform it, and what effects you can achieve with it.
Sama Vritti Pranayama breathing evenly and holistically
Even breathing for more balance in life
We always feel most comfortable when we are balanced. Sama Vritti Pranayama is particularly suitable for this, as inhalation and exhalation are consciously held for the same length of time. For example, you can count to 4 as you inhale and exhale. Unlike Sama Vritti Pranayama, Vishama Vritti Pranayama is a breathing technique in which inhalation and exhalation are of unequal length. Sama Vritti Pranayama is the basis for the Vishama variation and, as even and conscious breathing, is also used for the performance of many asanas.
Create a pleasant atmosphere
There is often no time for conscious breathing in everyday life. Sama Vritti Pranayama gives you the opportunity to devote yourself to Prana in detail. If you practice at home, you need a quiet atmosphere in which you can truly relax. Undisturbedness is particularly important in this context. Smartphones and the doorbell should be turned off, and family and friends should simply not disturb you during this time. However, once you have become more experienced, you can also incorporate Sama Vritti Pranayama into your everyday life. For Sama Vritti Pranayama it is best to choose a sitting position in which you can relax and, above all, sit upright. This can be cross-legged on the mat or sitting on a chair.
Discover balance in your own breathing
It takes a bit of practice to make your inhalation and exhalation evenly long. That's why internal counting is often the right technique to sensitize you to a regular breathing rhythm. You should also take the time to discover how long you should inhale and exhale for yourself so that you feel comfortable doing so. Every person is different and has their own breathing rhythm. Therefore, a good place to start is to observe your breath for a while and notice how unique it is for you. In this process, you really only observe your breath but do not judge it. You may also notice that inhalation and exhalation do not follow one another directly. There is a short, completely natural pause after both inhalation and exhalation. You should also incorporate this into Sama Vritti Pranayama.
Experience the effects on mind, soul and body
Of course, the mental and emotional effects of regular breathing are particularly prominent. It can help you reduce anxiety and restlessness. This applies to both long-standing restlessness and work-related stress that you want to breathe away. Sama Vritt Pranayama is also suitable if you want to unwind after a stressful day at work and sleep peacefully later.
You can also benefit physically from pranayama in the Sama Vritti version. Even breathing helps you relax muscle tension. Considering that muscular tension can often trigger headaches and back pain, you'll probably guess that Sama Vritti pranayama can prevent and perhaps even alleviate these.
Concentrating on breathing is a kind of inner contemplation, a journey to yourself. Therefore, Sama Vritti Pranayama is also a good preparation if you want to devote yourself to meditation.
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Styana: the yoga obstacle of dullness
by Nick
on May 24 2019
Yoga is much more than performing asanas in correct form and experiencing beneficial effects on body, mind, and soul. Yoga is also a spiritual guide to enlightenment. You probably know that enlightenment is difficult and certainly not attainable by everyone. But perhaps it's new to you that the obstacles to it have already been compiled in a kind of catalog. This was done by none other than Swami Sivananda . The Indian guru recognized early on and compiled in his texts the obstacles that can stand in the way of the yogi (as well as anyone else in life). Here you can learn more about the second obstacle, styana.
Styana: the yoga obstacle of dullness
Dullness as inertia of the mind
Dullness is something that can be very inhibiting. In this context, Styana refers to sluggish thinking and behavior, which can be characterized by stubbornness. This can manifest itself, for example, in rigid behavior that is repeated over and over again, in a "dull" way. Often, the cause is a lack of energy or mental flexibility. When others are affected by this dullness and the behavior remains unchanged, empathy for others is often also lacking.
Changing compulsive behavior patterns
Examples of styana can be found in almost every yoga class. Imagine you're trying out a new yoga style or joining a new class. You might be driven to perform certain asanas as perfectly as possible (or perhaps even better than the yogi on the mat next to you). This often doesn't work out, perhaps because you have a physical limitation or are simply not trained enough. Your yoga teacher might recommend an option, but you don't want to admit that it's probably exactly right for you at that moment. So you continue practicing without an option, unconcerned about your limits, and you might even experience pain in the asana. This is mindlessness, and you can easily see that it has nothing to do with enlightenment; on the contrary: It can even harm you.
Acceptance is important
Overcoming Styana requires acceptance, which is sometimes not easy for us. Reinhold Niebuhr's Serenity Prayer is an example of how working on dullness is likely something that transcends cultures and is generally beneficial to humanity: "God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference." This acceptance is groundbreaking for all who wish to overcome Styana.
Change and adapt
Swami Sivananda doesn't advocate simply forgetting things we can't achieve. The best example of this is the option that can be offered in yoga for virtually every asana. So, for example, if you can't perform an asana correctly, use some relief. Bent legs instead of straight ones. A raised seat. The use of straps or blocks , as is so often practiced in Iyengar Yoga . Change your behavior, adjust your habits. You will notice that this has a positive effect not only on you but also on others.
Recognize dissatisfaction as the cause
We often tend to take out our own dissatisfaction on others. But it's not the yoga teacher's fault if we injure ourselves in an asana that's far too difficult for us. Nor is it the person on the mat who spoke to us who's talking to us. It's our own responsibility, and the responsibility for ourselves that we all carry within us. When we blame others for things our styana has caused, we not only damage ourselves but also our relationships with others. Reason enough to stop doing that.
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Eka Pada Bakasana I: one-legged crow pose for your balance
by Nick
on May 18 2019
In yoga, we often experience that external and internal balance are in harmonious harmony. A good example of this is Eka Pada Bakasana 1. The one-legged crow pose is both a balance exercise and an asana for inner balance. Unlike the classic crow pose, where both legs are tucked in the air, the one-legged crow pose stretches one leg backward and upward: a graceful pose that captivates the observer and requires a great deal of concentration from the practitioner. At first glance, Eka Pada Bakasana seems like an almost impossible exercise. But (as is so often the case in yoga), balance depends on our inner balance, which can make many things possible.
Eka Pada Bakasana I One-legged crow pose for your balance
How to best prepare for the one-legged crow pose
Preparation is key. The arm and finger strength you need for Eka Pada Bakasana can be gained from many yoga poses. This starts with the dog , a classic in every yoga practice. You should also do abdominal exercises to support this, as your core needs to be working hard to extend your leg backward. You can first practice your balance for Eka Pada Bakasana by practicing the classic crow pose, meaning both legs are bent. In this position, you'll already gain the confidence to float grounded on your hands without falling forward.
For the first time in Eka Pada Bakasana
You start in the classic way, just like in the crow pose. Squat down and ground your hands firmly by fanning your fingers out wide. Place your hands shoulder-width apart, with your elbows bent. Put more weight on your hands by lifting your hips and moving your upper body forward. Place your knees against your upper arms and press them together to create a small hinge, which you will need to lift yourself into the crow pose. Trustfully lift your feet off the floor and feel your hands, arms, and shoulders supporting you. Hold this position for a moment and consciously tense your stomach. Now stretch one leg back and up. It doesn't matter which leg you use. As always in yoga, practice Eka Pada Bakasana afterwards in the opposite direction.
What is important in this asana?
Press your upper arms together tightly to give you the stability you need in the air. Engaging your core is also very important for holding the classic crow pose and then extending one leg. It's also important to be able to confidently shift your upper body forward. If you're worried about falling forward, add padding to the front of your mat. You can also enlist the support of another yogi to gently support you in the pose until you have the confidence to do Eka Pada Bakasana on your own. Alternatively, you can practice the one-legged crow pose facing a wall.
Experience the effects of the one-legged crow
Eka Pada Bakasana offers a whole range of truly beneficial effects that you can utilize with a little practice. First of all, this asana naturally strengthens you. You can enjoy this in your hands, arms, shoulders, and of course, your stomach and back. This activation gives you energy that you will certainly need throughout the day, which is why the one-legged crow pose can be a really great asana to practice in the morning. It improves your balance in the long term. This doesn't just mean external balance. Internal and external posture are often connected (not only in yoga). Thus, Eka Pada Bakasana also gives you inner balance and therefore more self-confidence . Important: Don't forget to keep breathing while you exert yourself. Crows don't hold their breath, so don't you either!
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Sadhana or Abhyasa: An individual path to freedom and happiness?
by Nick
on May 07 2019
Sadhana and Abhyasa are two words and principles that can be used synonymously. The goal of sadhana is to free life from its inherent limitations. It is a conscious and systematic spiritual movement that guides the mind through the various stages of consciousness and brings you closer to spiritual unity.
Sadhana or Abhyasa An individual path to freedom and happiness
Mindfulness and systematic mental movement
Abhyasa is more than just a simple principle of thought or a fixed thought pattern; it is the consistent and sustained engagement with one's own thoughts and consciousness in order to leave negative tendencies such as lust, anger, greed, selfishness, and egotism behind. Self-discipline plays an enormously important role in this. The negative aspects of your being must be disciplined and tamed so that you no longer have to accept them as part of yourself. It's a difficult path, but one that anyone can master through consistent application and practice. It only takes time, discipline , and inner peace to master the thorny path.
A lifelong process: Abhyasa as a life principle
Sadhana or Abhyasa is a lifelong process that you must pursue consistently in order to achieve the success you desire in life. It is a difficult and thorny path that many aspirants remain eluded by. Often simply because of a lack of success, which can be frustrating, especially at the beginning. With Sadhana you should not expect quick successes; rather, they develop slowly and steadily. Reaching new levels of consciousness is a long-term process within you. Give yourself and your mind the necessary time and practice your Abhyasa consistently and with full awareness . Only in this way will you reach the points on your path where you experience deep, everlasting and lasting joy and unshakable peace within yourself.
The spiritual path in Sadhana - step by step
Spiritual progress in sadhana is a continuous process that can only be achieved through consistent, lifelong sadhana. There are no shortcuts and no complete guide. You must be disciplined and strict with yourself to make abhyasa the center of your mind and to constantly work on yourself and your spiritual progress. You can imagine spiritual sadhana like a spiral or a snail shell. In the beginning, each step requires tremendous effort, concentration, and strength. But with time and progress, abhyasa becomes easier and easier, and the spiritual strength growing within you guides you further. You gradually approach the center of the spiral. If you stay on this path, you will continue to improve. Spiritual progress and abhyasa are not a sprint, but a long marathon that gradually fills you with a sense of inner peace .
Recognizing and appreciating progress in Abhyasa
It is difficult for many aspirants to practice sadhana and achieve spiritual progress. This is both a goal and an obstacle on the path to fulfillment. Progress in abhyasa can really only be measured by greater serenity, calm, and one's own peacefulness. But appreciating and rejoicing in this success already leads away from this point of fulfillment. Your success in abhyasa is reflected in a healthy body and mind, in the calm and balanced nature of your emotions, and in the serenity of your being. These points are viewed with the utmost respect and awe, especially at the beginning of sadhana. However, once you reach these points yourself, they become indifferent to you, as they no longer have any significance. You rest within yourself and feel the nearness and presence of God everywhere.
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Yoga Dandasana - the challenging stick pose
by Nick
on Apr 27 2019
There are asanas that look simple, but are actually much more challenging than you might think. Yoga Dandasana is one of them. The cane pose is one of the sitting postures that serves as the starting point for many asanas. They allow you to relax, have a powerful effect, and offer many other benefits. Below, you'll learn how Yoga Dandasana works, what you can achieve with it, and what you should pay attention to when performing it.
Yoga Dandasana - the challenging stick pose
Yoga Dandasana - Long Seat or Stick Pose
Dandasana, the Cane Pose, is one of the symmetrical asanas. It is the starting position for all seated forward bends. You sit with your legs straight and raised upward. This strengthens the core muscles and stretches the back of your thighs. Essentially, the core muscles refer to all the muscles between the diaphragm and pelvis: the back, abdominal, hip, and pelvic floor muscles. Sitting in Cane Pose means that the entire body is maximally tensed.
How is Yoga Dandasana performed?
Wear comfortable clothing, sit upright, and stretch both legs forward. Keep your toes slightly splayed. Keep your legs tensed and your thighs pressed into the mat. If your lower back hurts, keep your legs slightly bent.
Your pelvis will shift slightly forward. Place your hands behind your body and gently press into the yoga mat . If your pelvis wants to tilt forward, you can also sit on a yoga block or blanket . Tuck your toes toward your shins while pressing your heels into the floor.
Straighten your head and spine and imagine that you are a marionette and that someone is gently pulling you upwards using a string attached to your head.
While sitting, stretch out. Pull your shoulder blades slightly together and hang your arms loosely at your sides. You can also support yourself with your hands on the floor. Despite your body tension, keep your gaze relaxed.
Yoga Dandasana variations for advanced practitioners
Once you feel confident performing the pose and can hold it for a few minutes, you can try different variations:
Stick pose with legs raised: The legs remain raised while the heels press into the floor. This variation is also suitable for people with lower back problems.
Stick pose with raised arms: Stretch your hands up to the sides of your head and gently press the palms of your hands together. Keep your head straight and gaze forward. If you pay close attention to yourself, you'll quickly notice how your body senses change.
What are the benefits of Yoga Dandasana?
Dandasana is a soothing exercise that helps you find yourself, calm down, and ground yourself in the midst of stressful everyday life. The energies from the earth flow directly into the body. Physically, this asana allows you to stretch and extend the back of your legs and the entire spine, strengthen your core, and tone your gluteal muscles. Practicing this pose will make it easier for you to maintain optimal posture while walking and keep your back straight. Furthermore, the sitting position can stimulate and activate digestion. People who suffer from sciatica report that regularly sitting in Dandasana yoga pose reduces pain. It is also said to be able to cure kidney and abdominal pain.
Summary
Yoga Dandasana, the most important starting position for seated asanas, can have many mental and physical benefits. You can return to this position whenever you feel your body needs realignment. The exercise can also be performed beautifully outdoors, for example, on a meadow or at the beach. The connection to the earth always reinforces the feeling of inner peace, recharging your batteries, and improving your well-being. In addition, the cane pose has a stretching and strengthening effect.
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Nadi Shodhana Pranayama - one of the most important breathing exercises
by Nick
on Apr 23 2019
Nadi Shodana is one of the most important breathing exercises , suitable for beginners but also for professionals thanks to its highly advanced variations. The goal of the exercises is to renew energy in the shortest possible time. Nadi Shodhana Pranayama also has other benefits. Below, you'll learn what these are, how the exercise works, and what to keep in mind.
Nadi Shodhana Pranayama - one of the most important breathing exercises
Nadi Shodhana Pranayama - conscious alternate breathing
Proper breathing can unleash great healing powers. This was recognized long ago, and practitioners of Nadi Shodhana Pranayama are said to benefit from it. Nadi Shodhana literally means "cleansing the nadis," the energy channels in the body, which should be free of blockages and tension. Only then can energy flow optimally. Nadi Shodhana cleanses the so-called network of nadis, which are tube-like conduits through which pranic energy circulates. By opening the nadis, pranic energy can flow throughout the entire body.
How does Nadi Shodhana Pranayama work?
The word nadi means tube, shodhana means purifying, and prana is the sum total of all energies. Ayama means expansion and extension, but also stopping and holding back. Nadi Shodhana Pranayama is a demanding but very effective nasal breathing technique that has a very relaxing effect. The nasal passages should be clear. Strictly speaking, it is alternate nostril breathing that works as follows:
Sit comfortably in a chair without leaning back. You can also kneel or choose the lotus position. Make sure your back is straight and relaxed.
Place your left hand on your thigh, palm facing up. The tips of your index finger and thumb should touch, and the remaining three fingers should be extended.
Close your eyes and focus on your inner self.
Then breathe in and out alternately through your left and right nostrils. While inhaling through one nostril, close the other nostril and count to five. Hold your breath. Then close both nostrils before inhaling and exhaling again. Count to five as you exhale.
Repeat the alternate breathing a few times and then place your hands on your knees.
Once you're experienced, you can practice this alternate nostril breathing for up to 30 minutes, or even less depending on your time. If you feel dizzy, stop immediately and gradually increase the pace from there. The counting times can also vary. Alternate nostril breathing is also often used before a meditative exercise because it calms the mind. It can be practiced almost anywhere and at any time, without any aids or special requirements. A quiet moment is enough for a few deep breaths.
What are the benefits of Nadi Shodhana Pranayama?
Alternate nostril breathing (Nadi Shodana) promotes inner balance, increased peace , serenity, joy, and harmony, as well as mental concentration . It is intended to create emotional balance and eliminate fears and insecurities. Nadi Shodhana Pranayama is also said to harmonize all bodily functions, prevent colds and allergies, and improve nasal breathing. The exercise is also a good cardiovascular workout. Lung capacity can also be optimized, thus having a positive effect on conditions such as asthma.
Summary
Alternate nostril breathing is called "Nadi Shodhana." This translates as a cleansing exercise, and this is precisely the focus of this healing breathing exercise. It's about allowing energies to flow, cleansing the energy body, and elevating the energy centers. Breathing should always be light and effortless, as it is, after all, a relaxation technique. Find your own rhythm and breathe in and out slowly and calmly. Assume your desired meditative sitting position and maintain an upright, comfortable posture. Nadi Shodhana unfolds its healing effects on physical, energetic, and mental levels.
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Viloma Pranayama: Cleansing through alternate breathing
by Nick
on Apr 19 2019
Pranayama, or breathing exercises, are an essential part of yoga practice, alongside asanas, relaxation, and meditation. Viloma Pranayama, or alternate nostril breathing, is very well-known in this context and is often taught even in beginner's courses. Once you've learned it under the guidance of a yoga teacher, you can also practice it regularly at home. Here you'll learn exactly how Viloma Pranayama is performed, what to pay attention to during this practice, and what benefits this breathing exercise can offer you.
Viloma Pranayama cleansing in alternate breathing
Alternate breathing and its prerequisites
In the context of breathing, alternation means alternating between the right and left nostrils for breathing. To do this, sit comfortably on your mat (or on a chair). If you're sitting on the mat, you can do this with your legs crossed, for example. Kneeling is also suitable for Viloma Pranayama. The main thing is that you can fully concentrate on the breathing technique . This is especially possible if you can relax and close your eyes during Pranayama.
Breathe alternately on the right and left
Alternating between the right and left nostrils is made possible by closing them with your fingers. Bring your right hand to your nose so that you can close the right nostril with your thumb and the left nostril with your ring finger. First, close the right nostril with your thumb and breathe in evenly through the left nostril. Count slowly to 4 in your head and make sure that you fill about 75 percent of your lungs with oxygen. Now close the left nostril as well and, holding your breath, count to 4 again. Then open the right nostril and breathe out for a count of 8. Empty yourself, which will prepare you for the next inhalation. Now everything happens in reverse. Inhale through the right nostril and exhale through the left.
Regular practice
You can practice alternate nostril breathing for three sets, or even up to eight. Experienced yogis can also practice alternate nostril breathing for half an hour. You can practice alternate nostril breathing every day.
Learn about the effects of alternate breathing
Viloma Pranayama can provide a multitude of beneficial effects for your well-being . These encompass body, mind, and soul, making alternate breathing a holistic experience.
On the physical level, cleansing the respiratory tract is paramount. This can be helpful if you suffer from an allergic condition such as hay fever or asthma. Viloma Pranayama can also help prevent colds , especially during the winter months. Clearing your nasal passages also helps with your yoga practice: You can direct your breath exactly where you want it during individual asanas. Alternate nostril breathing can significantly improve the volume and thus the capacity of your lungs. The cardiovascular system can also noticeably benefit.
In the mental realm, Viloma Pranayama is an exercise that can sustainably improve your concentration. If you've decided to meditate, alternate nostril breathing is a good preparation. It helps you calm down and focus on what's important. If you're feeling anxious or restless, it can give you new strength.
Gathering new energies
Viloma Pranayama can noticeably activate the energies in your body. Alternate nostril breathing is also known as Nadi Sodhana, or cleansing the nadis. Nadis are small energy channels in your body. It is said that you have 72,000 of them. Through alternate nostril breathing, these channels are cleansed, allowing the prana to spread freely within you. The life energy that flows through you strengthens you for everyday life. Viloma Pranayama also addresses your higher chakras . Just try it out and see how alternate nostril breathing works for you and how long these effects last!
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Salamba Shirshasana II - the challenging, supported headstand
by Nick
on Apr 15 2019
The headstand Salamba Shirshasana II is one of the most challenging asanas. Below, you'll learn everything you need to know about this yoga exercise: how it's performed, what benefits it can have, and what you should keep in mind.
Salamba Shirshasana II - the challenging, supported headstand
Salamba Shirshasana – what is it?
Salamba Sirsasana translates as supported headstand: "Sa" means "with," "alamba" stands for support, and "sirsa" refers to the head. The pose belongs to the category of inversions. This challenging yoga exercise will literally turn your world upside down. But that's precisely where the asana's great power lies. In terms of difficulty, the asana can be described as "relatively easy" to "moderately difficult." Two yoga blocks , with your head centered between them, and a wall can provide good support and safety for beginners.
How is Salamba Shirshasana performed?
Before the inversion pose, warm up with standing exercises and side twists, and then get into a four-legged stance to get into the asana.
Use a non-slip yoga mat and a folded blanket to cushion your head and forearms. Place your forearms on the floor with your elbows tucked under your shoulders.
Press the outer edges of both wrists into the mat and roll your upper arms outwards.
Place the skullcap on the floor at its flattest point.
Inhale and lift your knees and pelvis. Push yourself out from your shoulder girdle and walk on tiptoes toward your head. Push your forearms toward the mat, pull your shoulder blades toward your back and pelvis, and lift your thighs.
Work your way toward your torso. Your upper body should be almost vertical, and your feet should be off the floor.
Activate your abdomen and pelvic floor, bend your legs slightly, and slowly raise your thighs vertically as you exhale. Stretch the balls of your feet upward.
Pull the outsides of your arms toward your center and push your forearms and wrists down. Most of your weight rests on your forearms and shoulders, with only a little weight on your head. Therefore, keep your arms and shoulders active.
Point your toes and pull your tailbone toward your feet. Your legs will almost automatically rise. Don't jump or use momentum.
At first, stay in this position for a maximum of ten seconds and gradually increase the time until you can hold the headstand for about four minutes.
To come out of the asana, reverse the movement: To release, bend your legs slightly and place your feet on the floor one after the other as you exhale. Lower one leg first, then bring your second leg up halfway. Now rest in the Balasana pose for a few minutes. Place your hands next to your buttocks and relax your neck.
As a beginner, you can practice Salamba Shirshasana about ten centimeters from a wall. However, the goal should be to practice the asana without a wall. Important prerequisites for this are well-trained muscles and ideal technique. Make sure your breath flows smoothly at all times.
What positive effects can Salamba Shirshasana have?
The good thing about the supported headstand is that it is an optimal exercise for the whole body and stimulates several parts of the body. This applies especially to the neck, shoulders, arms and torso. The asana is beneficial for the spine. The lumbar spine in particular is relieved, which benefits the intervertebral discs. The pent-up blood flows towards the middle of the body, which is said to help against varicose veins. The intestines can be freed from constipation and the hormonal balance can be stimulated. In the headstand, blood flow to the scalp is also improved. This is said to reduce hair loss. The facial skin also receives optimal blood flow, so that the face appears rosy afterwards. The headstand can help improve vitality, concentration, memory, self-confidence , courage and creative thinking.
Conclusion
Salamba Shirshasana can have many positive effects, both physically, mentally, and energetically. If you have neck problems, spinal injuries, high blood pressure, heart problems, retinal detachment, or other eye conditions, or are pregnant, you should consult a doctor to determine whether the exercise is suitable.
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