Yoga BLOG
Eka Pada Rajakapotasana: the one-legged (king) pigeon pose
by Nick
on Jan 17 2018
Eka Pada Rajakapotasana: the one-legged (king) pigeon pose You're probably familiar with the fact that many yoga asanas are named after animals. This is also the case with Eka Pada Rajakapotasana. All the words that make up this name come from Sanskrit: "Eka" = "one," "Pada" = "leg," "foot," "Raja" = "king," and "Pota" = "pigeon." You're familiar with the ending "asana" = "pose" from your yoga practice. The one-legged king pigeon is the image of an animal resting gracefully and peacefully within itself. Who among us wouldn't want to feel this inner peace? Here you'll learn about the effects of Eka Pada Rajakapotasana and how best to assume this pose. Pure grace: the king pigeon Just the sight of a yoga practitioner in this pose is a delight: The practitioner sits with one bent leg on the floor, while holding the other, kneeling on the mat, with their hand (or both hands) in various variations by the foot, pointing towards the highest. And where else could a pigeon want to go but enjoy the freedom of the sky? How the foot is pulled up is up to you in your daily practice. You can grasp the foot by opening your upper body to the side, or by opening your chest wide and reaching backward and downward with both arms above your head. You can grasp the foot directly with your hand, or you can grasp both arms in a circle behind your head and gently rest the foot in the crook of your elbow. You see: Eka Pada Rajakapotasana is a varied exercise that picks you up exactly where you are in your yoga practice. And that is precisely what is so typical about yoga: that every asana can be modified so that it can have an effect on every person. Hip opening as a trademark
If one wanted to promote this asana from a marketing perspective, one would place the hip opening at the top of the list of benefits. Hip opening, as you experience it in the one-legged (king) pigeon pose , brings you numerous advantages. First of all, your hip flexibility will naturally improve, which you will immediately notice in improved posture. The abdominal organs also benefit from this stimulating stretch. This applies to both the digestive and fertility organs, which can be revitalized by the increased blood flow. Furthermore, depending on your grip, you'll stretch your chest muscles and the front of the thigh of the leg whose foot you're grasping. Therefore, you should always remember to perform this asana in reverse. You'll notice that in this exercise, too, there's a "good" side, meaning a more flexible side, and a less flexible side. This is normal and shouldn't worry you. If you can truly immerse yourself in the pose in Eka Pada Rajakapotasana, you'll notice that the muscles in your shoulders and neck can relax more and more. By now, you'll probably also feel the effect of the King Pigeon pose on your mind and soul. You'll become serene, enjoy the grace of the position, and sense, through your knee rooted to the surface, your foot stretched upwards, and your gaze gently tilted upwards, that you are sheltered and protected between heaven and earth. Enter and hold Eka Pada Rajakapotasana There are several ways to get into one-legged pigeon. Ask your yoga teacher about the options and choose the variation that works best for you. It's especially good, for example, if you step one foot forward from downward dog and then lower your legs (one leg bent to the floor, the other on your knee). It's important that you place your knee on a soft surface. Then you can grab your foot in your chosen variation and enjoy the stretch in Eka Pada Rajapotasana for a few breaths. Tip: Asanas that allow you to open your hips are ideal for preparatory practice! Image © inesbazdar / 123rf.com
Gherandasana I: dedicated to a wise man
by Nick
on Jan 13 2018
Gherandasana I: dedicated to a wise man In yoga, many asanas, such as the cobra pose , the fish pose , or downward dog , are named after animals. Sometimes, however, the name of an asana honors people whose wisdom is widely known. This is the case with Gherandasana I. This pose was named in memory of Gheranda. One of the greatest men of Hatha Yoga was thus honored with his own asana. The sage wrote, among other things, the main text, the Gheranda Samhita, one of the most important texts of Hatha Yoga. Sophisticated and graceful at the same time Gherandasana I is a backbend pose and combines a graceful backswing with an intense stretch. Essentially, you combine the bow pose (Dhanurasana) with the half frog pose (Ardha Bhekasana). This means: From a prone position, you grasp the foot on the same side of your body with one hand, bringing your torso into a backward hyperextension. On your other side, you bend your leg at the knee joint into frog pose and press it at the instep for a particularly intense stretch. Your hips, chest, and heart experience an opening, and with an open throat, you gaze diagonally upward toward the highest. The effects of Gherandasana I The physical benefits of this pose lie primarily in the stretching of muscles, which can often be a bit difficult due to shortening. This affects the instep as well as the front of your thighs, your hips and groin, your abdomen and chest, and the throat area. Due to the intense stretch in the abdominal area while lying on your stomach, your internal organs also benefit from the beneficial effects of Gherandasana I. You may notice the benefits clearly if you suffer from bloating and gas in your intestines, or if you repeatedly struggle with constipation. The stimulating effect on the abdominal organs and their metabolism is also suitable for people with diabetes. Furthermore, the expansion of the chest cavity makes breathing easier. Your spine experiences simultaneous strengthening and stretching. This flexibility, coupled with strength and a certain stamina to remain in certain positions, makes it a valuable companion on all your endeavors. Furthermore, in Gherandasana I, you also train your concentration, as the left and right sides of the body do opposite actions. Want to know which chakras this pose affects? The heart chakra and your throat chakra are particularly stimulated in this asana. Contraindications for this pose
If you have certain medical conditions, you should ask your yoga teacher for valuable alternatives to Gherandasana I. These include back and knee problems, blood pressure problems (especially high blood pressure), or certain injuries. You should also avoid Gherandasana I during pregnancy due to the significant strain on your abdomen. How do you prepare for Gherandasana I? First, you need the necessary flexibility for the intense backbend in the trunk bend and the strong stretch on the front of the thighs. You can achieve this through classic stretching exercises for the affected body areas, but also through somewhat easier yoga poses. You can train the backbend and the flexibility required for it well with Camel Pose , for example, which you can vary according to your needs and ability, or with Bow Pose, where you can also individually adjust the degree of stretch. Of course, you can also control the intensity of your practice in Gherandasana itself! How do you enter and release Gherandasana? From Cobra Pose, move into Half Frog Pose by pressing the toe of your same-side leg to the floor next to your buttocks with one hand. Then, with the other hand, grasp the ankle of the same-side leg and assume Bow Pose on that side. Your chest and belly are off the floor, and you take three full breaths. Then, move out of Gherandasana I by gently lowering your arms to the floor. Don't forget to practice in reverse! Image © sandsua / 123rf.com
The Pose of the Heavenly Spirits - Valakhilyasana
by Nick
on Jan 10 2018
The Pose of the Heavenly Spirits - Valakhilyasana The yoga position Valakhilyasana is a challenging pose that not only requires discipline and flexibility, but also engages the entire body. Due to its demands, the pose should only be performed by advanced yogis, but in return it provides you with an efficient stretch in the thighs, upper body and especially the hip regions. The one-legged pigeon as a preliminary exercise
The pose of the heavenly spirits—according to the literal translation—can be considered a continuation of the one-legged pigeon pose (Eka Pada Rajakapotasana). The one-legged pigeon pose should also be used as an introduction to the completed version of Valakhilyasana. To do this, first assume downward-facing dog , swing your right leg forward, and place it in front of your body. Your left leg remains stretched out behind you. Now inhale and lower your hips to the floor by bending your left leg. Your right leg should be placed in front of your body so that it crosses over your hip and your right foot is next to your pelvis, just to the left of your body. As you inhale, bring your arms one after the other over your head and bend your left leg further. You should now be able to grasp your foot with both hands while pressing your back forward into an arch. Reaching your foot may be difficult at first, and even effortlessly grasping your foot may be challenging at first. However, you'll quickly notice that your coordination improves with each practice. When you can comfortably reach the foot and (only) when you feel comfortable in this position, slowly move your left lower leg behind you to the floor and continue to arch your upper body backward. Valakhilyasana - Pose of the Heavenly Spirits Once you can reach and hold the one-legged pigeon pose with little effort, you can begin practicing Valakhilyasana. Release your hands from the pigeon pose and lower your left leg to the floor. Stretching your arms straight back, grasp your shin halfway between the knee and ankle. You can initially bend your lower leg to help you find your grip. By extending your leg, you draw your upper body further into the arch. With each exhalation, sink a little deeper into the pose and try to continue breathing normally. Especially at first, it can be difficult to find a relaxed breathing rhythm while stretching your back. To exit the pose, simply release your hands and gently lower your leg back to the floor without letting it snap into position. Try to slowly allow your back to return to a relaxed position. Now repeat Valakhilyasana on the other side. Variation and targeted exercises
Beginners often find it difficult to develop the necessary flexibility in their back, legs, and hips. However, you can use props to make performing Valakhilyasana easier. A rolled-up towel under your shins, for example, allows you to gain a longer lever. This way, you don't have to start with a strong stretch and wide arch right away, but can gradually work your way up to your body's limits. It can often be helpful to have the help of a partner instead of blindly "fishing" behind your back for a towel or rubber band. An asana that is worth it Valakhilyasana is a challenging pose, but it's worth performing. The hip extension, the extension of the entire spine, and the stretching of the long leg muscles combine in this exercise, also known as the King of Pigeons, to create a comprehensive workout for the entire body. In addition to this immediately noticeable physical stretch, Valakhilyasana can also help increase blood circulation in the lower body, helping to boost confidence and reduce anxiety. Learning to master this challenging, beautiful, and comprehensive asana is definitely worth it. Image © byheaven / 123rf.com
Padahastasana - Standing Forward Bend
by Nick
on Jan 06 2018
Padahastasana - Standing Forward Bend Padahastasana, the "Standing Forward Bend," is an asana from Hatha Yoga . It is one of the 84 most important yoga postures. Padahastasana helps develop patience and dedication, as well as stretching the entire back of the body. Below, you'll learn exactly how to perform the pose, what other positive effects you can achieve with it, and who should avoid it. How to perform Padahastasana? Step-by-step instructions:
Begin the exercise standing upright. Stand with your feet hip-width apart and let your arms and hands hang loosely at your sides.
Then, breathe in and out deeply, raising your arms above your head. Stretch your spine. Your body should form a straight line. As you exhale, bend forward. Make sure your back is straight and your knees are straight. Beginners can bend your knees slightly. Touch your hands to your toes. Your forehead should be between your knees. Your elbows should not buckle. Your neck, shoulders, and arms should remain completely relaxed.
Hold this position for about 60 seconds or as long as you find comfortable or relaxed, breathing calmly.
Then slowly return to the starting position, bending your back upwards again. Tighten your abdominal and gluteal muscles as you do this. Ultimately, you can decide whether you want to forcefully return to the starting position or gently straighten your back, vertebra by vertebra, until you reach the starting position.
Afterwards you will feel the effect of the exercise.
Beginners may find the pose a little difficult at first, but with a little patience, the pose will become easy. More advanced practitioners can place their hands under their feet from the front or sides. If this is too difficult, you can also bend your knees first and then slowly straighten your legs again. Advanced practitioners can also actively draw the top of their head toward the tops of their feet. Advanced practitioners can place their forearms behind their calves and grasp their elbows with their hands. The knees can be bent slightly at first and only then extended. This allows the difficulty of Padahastasana to be gradually increased to optimize its effects. What benefits can you achieve with Padahastasans? This yoga pose has several positive effects: It slims and tones the waist, can keep your spine flexible, and stretches the tendons in your legs and muscles, such as the calf muscles, hamstrings, glutes, and back extensors. This is especially true in the back of your knees. It can loosen the hip and shoulder joints. The asana opens the back, shoulders, and thigh muscles. It relaxes the neck and can have a therapeutic effect on carpal tunnel syndrome. It can stimulate and improve digestion and reduce constipation. Padahastasana also supports blood flow to the brain, thus re-energizing it. Padahastasana has an invigorating and energizing effect. Conclusion Padahastasana, the standing forward bend, is a good exercise for people who sit a lot, perhaps because of their job. It stretches the various muscles and ligaments in the back of the body, from the heels to the mid-back. However, the asana is not suitable for everyone. Those with back problems such as sciatica or a herniated disc should practice the exercise with caution. The same applies to problems with the wrist or thigh muscles, high blood pressure, heart disease, or excessive stomach acid. In these cases, this exercise is also not recommended. In these cases, a gentler yoga pose should be used instead to avoid harming the body. Image © dimol / 123rf.com
Uttanasana - the standing forward bend
by Nick
on Jan 03 2018
Uttanasana - the standing forward bend Uttanasana is a yoga exercise that allows you to optimally stretch and gently expand your body. This asana can also have other very effective effects on your body and mind. Below, you'll learn what these effects are and how Uttanasana is performed. You'll also receive tips on what to keep in mind and who this exercise isn't suitable for. What exactly is Uttanasana? Ut means intense, tan means to stretch, and asana stands for position or posture. Uttanasana is a standing forward bend, ideal between two strenuous standing asanas. You can also perform the exercise on its own. It helps you become more aware of and aware of your body. To achieve this, however, you should practice Uttanasana daily, breathing deeply and evenly while relaxing. You can increase the duration of the exercise over time until you reach 15 minutes. How is Uttanasana performed correctly?
Uttanasana is performed standing up. The starting position is Tadasana, Mountain Pose . Stand with your feet together, on your heels and the balls of your feet, and hold your arms at your sides. Your weight is shifted slightly onto the balls of your feet. Your thighs are engaged, but your legs are not hyperextended. Relax your face and neck. Inhale and, as you exhale, bend forward through your pelvis. Keep your legs straight. Beginners can also bend their legs slightly. This also applies to people with mild back problems or shortened hamstrings. The stretch is created solely by your body weight.
With each exhalation, stretch and lengthen your body until your palms are resting on the floor to the right and left of your feet, or at least your fingertips are touching it. Try to lengthen or open the space in your upper body. Your upper body, head, and neck should be loose and relaxed. Simply let them dangle and feel the deep relaxation. Gaze down at your legs. Stay in the pose for 30 to 60 seconds. You can increase this time over time. The longer you stay in the standing forward bend, the more intense the experience and effects will be. With regular practice of Uttanasana, flexibility will increase over time. However, it is important to perform the asana mindfully.
To end the pose, place your hands on your hips and slowly straighten up, vertebra by vertebra, while inhaling deeply. Your back should be straight, not curled. Make sure you breathe calmly and deeply during the pose. Otherwise, you may feel dizzy when you exit the asana.
Beginners may find the pose very unfamiliar or uncomfortable at first. However, pain should not occur. Those with serious back problems or knee or thigh injuries should approach this asana with caution. What effects can you achieve with Uttanasana? The exercise can be used to reduce stress, as it has a calming effect on the nervous system and helps restore balance. At the same time, Uttanasana has an invigorating and energizing effect. If performed correctly, you will feel a stretch in the lumbar region and the back of the leg muscles. It has a relaxing effect, opens the shoulders and neck, and strengthens the legs. The exercise is also said to relieve stomach discomfort and menstrual cramps, as it stimulates the abdominal organs, regulates blood pressure, and, if performed daily, significantly improves well-being. Conclusion
The intense stretch may feel uncomfortable at first. Give yourself plenty of time, because with regular practice, you'll feel the positive effects of the asana more clearly. The more mentally relaxed you are in the asana, the more intensely you'll notice the positive effects over time. Image © fizkes / 123rf.com
Marichyasana: Sitting like a sage
by Nick
on Dec 15 2017
Marichyasana: Sitting like a sage Marichi is an important figure in both Hinduism and yoga. The son of Brahma is considered one of the seven seers and, in this Indian belief, the forefather of humanity. It's no wonder that the name Marichi also has such an impressive significance: Translated, the name means "thunderbolt" and thus characterizes the impetus for humankind on Earth. This figure was honored with several yoga poses. This pose is the Marichyasana pose, which has been numbered in its various variations for simplicity. The beneficial effects of the swivel seat With its holistic effect on body, mind, and soul, the twist pose is one of the most important yoga exercises. It doesn't matter whether you practice Marichyasana at Level I, II, or III. As many examples in yoga demonstrate, you always practice wherever you are. You'll discover options that allow you to improve your performance level, reaching your limits without exceeding them. The same applies to Marichyasana, whose healing effects you can feel at every level. You can decide for yourself which version works best for you! The effect on the body rewards you with a wide range of positive benefits. First, the spine and back are stretched and strengthened simultaneously, depending on the part and side. This contributes significantly to muscular balance. This is important for a stable torso, which you need for all your everyday movements and also for yoga. In some cases, you can also relieve or even eliminate minor back and hip problems with Marichyasana. The shoulder area is also stretched. This may be particularly helpful if you have to work a lot on the computer at work or otherwise have one-sided strain in this area. And: Tension in the shoulder and neck area is often the cause of headaches, which you can also get under control with the healing twist pose. The twisting position also often has a soothing effect on the internal organs. The organs on one side of the abdomen are gently massaged by the rotation. This can relieve digestive problems such as bloating or constipation. The Marichyasana pose has a revitalizing effect by stimulating the nerve pathways that originate in the spine. It stimulates your mind and often banishes a gloomy mood, making it a good antidote to stress and promotes well-being. Good to know: The easy version of the Marichyasana pose can also be performed on an office chair. This valuable yoga pose can also recharge your batteries at work . Note contraindications If you suffer from insomnia, you should ask your yoga instructor to show you an alternative to Marichyasana, as its energizing effect may be counterproductive to falling asleep. You should also be careful if you suffer from migraines. If you have back pain with a medical cause, it's best to ask your doctor or physiotherapist whether and to what extent you can perform a twist in your back. Try and experience different Marichyasana variations Marichyasana has the advantage that you can choose the variation that feels best for you at the moment. The classic pose is the twist pose, sitting on a mat or blanket. You begin practicing in a long seated position with straight legs. It's important to maintain an upright spine even here. Imagine that the crown of your head is being pulled upwards as if by a thread! Now bend one leg and pull the foot close to your buttocks. Bring the opposite arm with the elbow over the bent knee. With the other hand, support yourself far back on the floor and twist your upper body towards the side of the bent leg. Hold the asana for a few breaths. Advanced practitioners clasp your arms behind your back. Important: Never forget to practice in reverse! Image © anderm / 123rf.com
The Partridge Pose - Kapinjalasana
by Nick
on Dec 12 2017
The Partridge Pose - Kapinjalasana The Kapinjalasana pose is a yoga exercise that will not only challenge you with strength, coordination, and willpower, but also requires an excellent sense of balance. Kapinjalasana requires strength in the back and core muscles, the obliques, and the legs, as well as in the shoulders and arms. However, with a little skill and patience, you can slowly work your way up to this challenging asana and benefit from the Partridge Pose. Warm-up and preparation
Since Kapinjalasana not only requires muscle work and stretching, but also stretches the sensitive back area while keeping your body off the floor, it's important to warm up properly beforehand. Pay particular attention to the front of your thighs, back, and arms. Before performing the pose, you should also make sure you have a firm grip on the floor, that your yoga mat won't slip, and that you're gliding over sweat stains. It may sound obvious, but you'll need a non-slip base. To ensure you are truly ready for this asana, you should have no trouble performing Vasisthasana and Natarajasana , as Kapinjalasana combines the balance, strength, and back stretch of both asanas into one complex pose. The claim of execution
You can start the exercise directly in Vasisthasana, the side plank, or move from the plank into Vasisthasana. Here, your left hand moves toward your left foot and you twist your body. While your right foot touches the floor, your left foot rests on it. Reach your left hand toward the sky, making sure your hips don't slump to the floor. Now lift your left leg, initially straight, and then bring your heel toward your buttocks. Be careful not to tip backward during this phase; you can compensate for the pull by pushing your hips forward. Now bring your left arm so that it forms an extension of your spine and bend it behind your body. Grab your foot (or a band to extend the lever) and push your hips further forward, arching your body like a bow. Once you feel comfortable in this position, you can slowly tilt your head back to elegantly complete the spinal extension. Now release your foot without letting it snap and slowly return your arm and leg to the starting position (Vasisthasana). From here, reach Plank (Phalakasana) and begin the exercise on the other side. In the description, Kapinjalasana may sound as if it is easy to achieve, but in practice you will quickly realize that this exercise places high demands on you and your body. Tools and assistance
A band looped around your foot can help you achieve the back stretch even if you can't quite reach around your foot. If reaching the band is a problem, ask a partner for help. You might also have trouble with balance. If you find yourself wobbling slightly or falling over during the exercise, you should move your head as little as possible. The backward stretch in Kapinjalasana is not recommended for beginners. Instead, find a fixed point on the floor in front of you or on the wall and stare at that point. This will give you an anchor that will stabilize you even in shaky moments. If you have serious balance issues, try doing a side plank against a wall. This allows the sole of your foot to rest against the wall, preventing you from slipping. Kapinjalasana for body and mind
Physically, Kapinjalasana is a very demanding exercise that stretches the back and legs. You'll also experience strengthening in the lateral muscles of the back, abdomen, and hips. The exercise also optimally activates the shoulders and upper arms. Performing it can help you develop a better sense of your body and find inner balance. It also promotes circulation and discipline—and, last but not least, Kapinjalasana is one of those asanas that's fun even when you fail. Image © fizkes / 123rf.com
Laghu Vajrasana: Heart Opening in Small Thunderbolt Pose
by Nick
on Dec 07 2017
Laghu Vajrasana: Heart Opening in Small Thunderbolt Pose It's one of those yoga poses that stands out for its expressive posture and striking name: Laghu Vajrasana, even its name, demonstrates that yoga is always connected to the highest and incorporates the divine and nature into a holistic approach. The pose itself is a single opening to life: hips and heart are equally open to encounter the world in all its facets. The asana is easy to describe: The practitioner moves from a heel-seated pose into an intense backbend. This continues until the crown of the head rests on the earth, connecting with our roots. Thus, Laghu Vajrasana is one of the exercises that shows us that we have both the roots of our origins and our connection to the highest, and that we cannot be lost. For greater stability and a harmonious finish, the hands rest on the thighs in Laghu Vajrasana. The effects of Laghu Vajrasana: beneficial for body, mind and soul Like most other yoga asanas, the Thunderbolt pose offers holistic, tangible benefits. Your physical and mental well-being, as well as your soul, are positively influenced. Physically, your abdominal and chest muscles are intensely stretched. This gives you an upright posture and, by expanding your chest, allows you to breathe more freely. In Laghu Vajrasana, the weight of your body rests on the heel seat, making this asana a good option if you want to specifically strengthen your legs. The exercise also has a positive effect on your spine: It improves your spinal mobility and stimulates the spinal nerves in the vertebral canal. In the emotional and spiritual realm, you'll benefit from engaging in a posture that's not entirely ordinary and, at first, not entirely comfortable. Through the intense backbend, you place yourself in a virtually defenseless position, as you open your heart, and learn that you are still supported and protected by the earth and the highest. This often reduces anxiety and can also be helpful if you occasionally suffer from depression. Step by step to the asana
Laghu Vajrasana belongs to the second series of Ashtanga asanas. It's a physically demanding exercise that's best approached gradually if you don't already have the necessary leg strength and flexibility in your muscles and spine. The individual warrior poses are particularly suitable for leg strength, giving you strength and stability with each exercise. Flexibility in the spine and the front of the body is particularly improved with all backbends. Camel pose is ideal for this, as this asana allows you to gradually move into the backbend and also mentally engage with this pose. When you feel fit enough to enter Laghu Vajrasana, assume the heel seat. Before you begin the backbend, consciously stretch your body vertically and aim the crown of your head toward the highest. Only then do you gently ease into the backbend, grasping your ankles with your hands. When your head reaches the floor, hyperextend your throat and ground the crown of your head. If you want to exit this asana after a few calm breaths, support this by gently pulling your hands on your ankles. If you need a block, you can help : simply place a suitable yoga block under your head, then you won't have to go so far into the backbend at first! Contraindications: If you have problems with your neck, back, or knees, your yoga teachers will be happy to recommend alternatives to Laghu Vajrasana. The same applies if you suffer from headaches or high blood pressure. Image © comotomo / 123rf.com
Kumbhaka: holding the breath in yoga
by Nick
on Dec 01 2017
Kumbhaka: holding the breath in yoga As a yogi or yogini, you know that yoga consists of several elements, such as asanas, breathing exercises , relaxation, and meditation. Among the classic breathing exercises you may encounter during your yoga classes is Kumbhaka, the conscious holding of your breath. Here you'll learn everything you need to know about this beneficial and effective breathing practice. In yoga, your yoga teacher will likely often encourage you to take a full breath. This breath, at its beginning and end, marks the two main times you can use the yogic breathhold: Bhaya Kumbhaka means holding your breath at the end of a conscious exhalation. Antara Kumbhaka, on the other hand, is holding your breath after a full inhalation, i.e., when your lungs are full. Yoga also offers a third variation: In Kevala Kumbhaka, you consciously breathe shallowly, but without interrupting your rhythmic breath flow by holding your breath. Your body as a "vessel" Like many other asanas and practices, the name Kumbhaka comes from Sanskrit. The word means "holding the breath," but also "breathing exercise." The word "kumbha" is important for a better understanding of the targeted control of breath. It means "vessel" or "pot" and shows you that your body is a space that you can consciously fill with breath or energy. In this context, you are probably already familiar with the terms "prana" (life energy) or "pranayama" (conscious breathing) in your yoga practice. Conscious or unconscious breath holding during Kumbhaka Some things in yoga happen intentionally and controlled, others completely automatically. Breathing pauses in yoga practice can also be divided into two types in this context. First, there is Sahita Kumbhaka. This is the breathing pause we just introduced to you: consciously holding your breath at the end of an exhalation or inhalation. Once you have mastered this, there is also the possibility that the breathing pause can occur naturally at any point in your breathing cycle, without you having to force it or even try to force it. This breath holding is called Kevala Kumbhaka. It is an important step on the path to perfect mind control, as described in Raja Yoga . Beneficial effects on body, mind and soul Especially when you pause for breath while your lungs are full, you experience a multitude of positive effects on your body and mind. All your organs are enriched not only with oxygen but also with life-giving energy, prana. This ensures that all metabolic processes in your body are vitalized. Your muscles, digestion, cardiovascular system, and nervous system benefit from this. Furthermore, the volume of air your lungs can hold is increased. Another bonus for your well-being: your immune system can be sustainably strengthened. At the beginning there is mindfulness A gentle approach to Kumbhaka is to first observe your own breathing. You can do this by sitting or lying in silence in a comfortable position. Observe your natural breathing rhythm without trying to influence or judge it in any way. Over time, you will notice that your breath pauses briefly both at the end of the inhalation and after the exhalation, before then returning to its own, unique rhythm. When you recognize this, you have already developed a good feeling for your breathing. This awareness provides a solid foundation for experiencing the relaxing effects of Kumbhaka. Here's a quick tip: Many yogis find it easier to hold their breath while inhaling, meaning with full lungs. But no matter how you gradually approach Kumbhaka, you should always ensure a calm atmosphere and avoid practicing on a full stomach. Gradually make the breathing pauses a little longer, always as you feel comfortable. Image © madrabothair / 123rf.com
The Vishnu Mudra for cleansing the energy channels
by Nick
on Nov 22 2017
The Vishnu Mudra for cleansing the energy channels Vishnu Mudra is a pranayama exercise, a breathing exercise in the category of balancing alternate nostril breathing. Alternate nostril breathing is called "Nadi Shodhana" in Sanskrit. Translated, this means "cleansing the nadis," where nadis refer to the energetic channels in the subtle body. The nadis must be free of blockages and impurities so that prana, or energy, can move freely. Only then can we experience joy, balance, and harmony. To practice Vishnu Mudra, the index and middle fingers are bent toward the ball of the thumb. The ring fingers, thumb, and little fingers are spread apart. The thumb and ring fingers are used to alternately close the nostrils to support alternate nostril breathing. Incidentally, Vishnu Mudra is named after an important Hindu god. Vishnu is the protector of the world, who ensures that the universe is kept in balance. In this respect, the name of the mudra can also be derived from the effect of the alternate breathing that is regularly applied with it, in which the energetic and physical energy flow is kept in optimal harmony. Vishnu Mudra in practice
The Vishnu Mudra hand position is used in the active nostril breathing exercise in yoga. As already described, the index and middle fingers of the right hand are curled toward the palm, while the remaining fingers remain spread out. The thumb and ring finger are gently placed on either side of the nose. While inhaling through the left nostril, the practitioner closes their right nostril with their thumb. The subsequent exhalation occurs through the right nostril, which is then released. At the same time, the left nostril is closed with the ring finger. After inhaling through the right nostril and exhaling through the left, the alternate nostril breathing cycle is completed. Variations of Vishnu Mudra This pranayama is repeated several times after completing a cycle of alternate nostril breathing. Different techniques can be used. One of these is alternate nostril breathing without breath retention, i.e., breathing without pauses. Many people find this technique more comfortable, as some feel tightness when holding their breath. A good breathing rhythm is to count to five while inhaling. The exhalation occurs without pause, but for a longer time than the inhalation. Ideally, you should quietly count to 10 while exhaling before continuing with the short inhalation. Nadi Shodhana with breath retention is practiced with pauses in between, although this breath retention can be held for different lengths of time. One possible breathing rhythm is to count to three during the full yoga inhalation, then close both nostrils with the ring finger and thumb and count to twelve, and then exhale for six seconds. This type of alternate nostril breathing can have different proportions. A basic rhythm of inhalation-breath retention-exhalation, for example, is 1-4-2. Alternate nostril breathing with Vishnu Mudra can also be performed with a rhythm of 3-6-3, 4-16-18, or even 5-20-10. When practicing alternate nostril breathing with or without pauses, it is important that the practitioner feels comfortable. If you feel unwell or dizzy, you should immediately stop alternate nostril breathing and return to a normal rhythm. It is best to begin alternate nostril breathing with Vishnu Mudra slowly, without pauses, and with a shorter breathing rhythm, gradually increasing the intervals and pauses as your practice progresses. Effect of Pranayama Vishnu Mudra
Vishnu Mudra is said to have several positive effects. This pranayama supposedly balances the right and left sides of the brain, improving concentration and preparing for subsequent meditation. The astral energy channels are cleansed, allowing energy to flow freely again. Furthermore, the practice of Visnu Mudra calms the mind and reduces stress. Deep and slow breathing, especially when combined with breath retention, improves energy levels, as life energy can be better absorbed with slow breathing and breath retention. Most yogis feel refreshed, rested, centered, and energetically recharged after practicing Vishnu Mudra. Image © fizkes / 123rf.com
Mumukshutva: one of the four conditions for progress on the spiritual path
by Nick
on Nov 17 2017
Mumukshutva: one of the four conditions for progress on the spiritual path Mumukshutva, translated from Sanskrit, means "the desire for liberation." This word can also refer to the wish, longing, or striving—in any case, the persistent longing toward freedom. Shankara's work "Tattvabodha" lists four prerequisites necessary for progress on the spiritual path. These important qualities of a spiritual disciple include discrimination (viveka), non-attachment (vairagya), the "six treasures" or sixfold noble virtues (shatsampat), and the strong desire for liberation (mumukshutva). Mumukshutva is the driving force but also the greatest and ultimate desire, superseding all others. According to the spiritual master Swami Sivananda, mumukshutva comes naturally when the other three qualities are already present. Then the aspirant is free from the cycle of birth and death and all the unwanted side effects of life, such as illness, worry, old age, and delusion. When the disciple has attained all four qualities, according to Sivananda, he possesses "a blessed divinity on this earth." Ultimately, however, the desire for liberation must be abandoned to attain true liberation. The four important qualities of a spiritual student on the path to liberation
According to Swami Sivananda, it is important to adhere to the order in which the four qualities are attained. Before mumukshutva, the constant desire for liberation, becomes present, the following qualities must be attained through constant will and practice.
Viveka: Is the power to distinguish between the transient and the eternal, between the self and the non-self, between pleasure and joy.
Vairagya: This power is also called dispassion or desirelessness. It involves practicing non-attachment.
Shatsampat: Also called "Sama Shatakam," it translates as "the six noble virtues." The six virtues begin with serenity. Mumukshutva: The desire for liberation also implies an intense longing for a higher truth. If this desire is stronger than all other desires, then the disciple can attain supreme realization in this present life. This liberation, or enlightenment, then comes quickly to those who have an intense longing for it.
In today's society, mumukshutva often no longer has any meaning. Many people strive for happiness, which they see in money, success, and transient things. But only those who truly strive to cultivate mumukshutva will understand that worldly happiness is impermanent. Those who understand this have attained viveka. Those who perceive it intensely possess the gift of vairagya. When the mind remains serene in every situation, the power of shatsampat is at work. Mumukshutva then arises naturally to bring the student to the highest. What liberation and enlightenment truly mean According to Sivananda, it helps to understand the meaning of the highest truth by taking a closer look at the lives of the sages and saints and comparing them with a worldly life. In a purely worldly life, one struggles with difficulties. Moments of happiness are found only in small things. However, the saints, of which there are many, have found lasting happiness. They have succeeded in experiencing infinity. This infinity means freedom, true liberation from attachment to material things, obligations, worries, toil, illness, and death. Anyone who considers the comparison between the worldly and spiritual lives will develop the desire for liberation. This is the best basis for developing Mumukshutva. However, it is important not to become discouraged on the path to Mumukshutva. Many students often find that achieving true liberation is not always so easy. Disillusionment is a natural process in the search for truth. Under no circumstances should one lose sight of the goal during such a phase. With regular meditation , pranayama , mantra chanting, healthy diet and regular practice anyone can attain the quality of Mumukshutva. Image © lindrik / 123rf.com
With Self-Inquiry Meditation to Realize the Divine Self
by Nick
on Nov 13 2017
With Self-Inquiry Meditation to Realize the Divine Self Self-inquiry meditation is a technique used to develop self-control, self-knowledge, and self-development through progressive meditation and concentration exercises. The practice of self-inquiry meditation is structured step by step and aims to discover the divine self, also called Atma, within us. Meditators place the question "Who am I?" at the center of the meditation process. This is followed by the question of our existence, namely, who we are. Before the meditator attains knowledge of Atma, they must explore and thoroughly examine the three levels of consciousness: "conscious," "subconscious," and "unconscious." Only when these three contents of consciousness have been brought to consciousness and purified can the gateway to a higher consciousness open. The phases of self-inquiry meditation In Self-Inquiry Meditation, the practitioner first begins by creating mental calm and physical relaxation. This physically and mentally relaxed attitude is a prerequisite for engaging in the training of imagination and the ability to concentrate. Only then can the meditator focus on the contents of their own consciousness, which consist of ideas, ways of thinking, and characteristics. In this phase of Self-Inquiry Meditation, one begins to detach themselves from preconceived opinions in order to become neutral and unbiased. Only with such an inner attitude is it possible to engage more deeply with the emotions and the realms of consciousness in meditation and to experience love, understanding, patience, and contentment. During this phase of meditation, disturbing negative aspects often arise, feelings such as envy, anger, fear, or vanity, which must be examined and overcome. The four levels of consciousness To practice Self-Inquiry meditation, it is important to know which levels of consciousness there are to explore. The path through the various levels of consciousness is divided into eight stages of practice, each with a different focus for meditation. The first encounter during meditation usually takes place in the conscious mind, where the journey into the self begins. This is followed by an introspection into the subconscious, where all impressions and experiences from the present life are stored and manifest in the form of feelings, images, and perceptions. Staying in this level of consciousness usually demands a great deal of attention and time for Self-Inquiry meditators. This is where analysis, recognition, and resolution take place. In the subconscious, the meditator finds karmic remnants from previous incarnations. The superconscious is the goal to be reached, where the entire universe is at home and union with our true self is possible. Self-inquiry meditation in practice Meditating usually means breathing, perceiving, non-thinking, and experiencing. Self-inquiry meditation, like many other meditation practices, can be practiced according to these principles. It lasts between 10 and 20 minutes to begin with and can later be extended to 30 to 60 minutes. To prepare, assume a comfortable sitting position in which you can remain motionless and relaxed. It is important that your upper body is upright and your back, neck, and head form a straight line. Your hands rest on your thighs or knees in Chin Mudra. Then you close your eyes and begin to relax the facial muscles. Next, focus your relaxation on your forehead, lower jaw, stomach, and elbows. For the next five minutes, concentrate on calming your thoughts and feelings and sinking further into a relaxed state. Before concentrating on the respective practice level, you chant an OM. After the corresponding practice level, the meditation exercise is also concluded with an OM. To conclude the self-inquiry meditation, rub your palms together and place them on your face to warm up the facial muscles. Then, lean your upper body forward until your forehead touches the floor to slowly stimulate circulation. Only then, and after you've straightened up, open your eyes again. Image © madrabothair / 123rf.com
Bhakti Yoga - The Path of the Heart
by Nick
on Nov 10 2017
Bhakti Yoga - The Path of the Heart Bhakti Yoga is one of the four main spiritual paths in yoga, which focuses on love and devotion as a path to self-realization. This love is directed toward God and the universal divine and aims at the experience of unity in order to attain the highest reality. The principle of Bhakti Yoga can be found in many religions and spiritual orientations. No special abilities are required to develop the qualities of Bhakti. Only the decision to open oneself to the divine and the will to practice with an open heart and without selfish expectations are prerequisites for Bhakti Yoga. The types of Bhakti In Bhakti, a distinction is made between Apara Bhakti and Para Bhakti. Beginners practice Apara Bhakti, a lower form of Bhakti, in which they perform ceremonies and rituals. This is because in Apara Bhakti, the practitioner's heart is not yet ready to become familiar with the secrets for advanced practitioners. As followers of a religious community, bhakti beginners look down on other religions. Para Bhakti Yoga, on the other hand, encompasses everything and includes everyone. The love felt by Para Yoga practitioners has cosmic dimensions. For them, the whole world is a garden of God, which is why they no longer need worship or temples. They see the manifestation of God in every detail. The all-encompassing love of the Para practitioner goes so far that they feel no disgust for dirt, feces, and other disgusting things. Bhakti Yoga, in its higher form, leads to a sublime attitude that, through all-encompassing love and devotion, allows one to perceive the divine in everything. Bhakti Yoga as the last of the six yoga paths According to Swami Sivananda, Bhakti Yoga is part of integral yoga, which comprises a total of six yoga paths. Hatha Yoga , which involves positive thinking, meditation and deep relaxation brought about by asanas and pranayama, is the first step on the path to complete surrender to the divine and the higher self. The second path consists of Raja Yoga , the control of the mind. This is followed by Jnana Yoga , which is about training wisdom and experiencing insight. Kundalini Yoga , the yoga of energy, is the fourth yoga path, just before selfless service, also called Karma Yoga. Only then comes Bhakti Yoga, the yoga of complete love and devotion. Part of this yoga are rituals such as homas or pujas as well as satsang, which takes place in ashrams every morning and evening. The practice also includes mantras and Jaya Ganesha, in which various divine powers and aspects are invoked. Bhakti Yoga in practice: the 9 techniques
The nine techniques of Bhakti Yoga are described in one of the most important scriptures on Bhakti Yoga, the Bhagavatam, as follows:
Sravana: Theoretical education through reading and studying sacred scriptures and listening to spiritual narratives.
Kirtana: Chanting prayers and holy names in the form of mantras and bhajans to center the mind and recharge oneself energetically.
Smarana: Becoming aware of the divine presence, both in everyday life when you discover something beautiful and also through the repetition of mantras.
Vandana: It involves bowing to an authority, which can be found either in a spiritual teacher or in a deity, as a gesture of invitation into one's own life and as a humble and appreciative expression of one's inner attitude.
Padasevana: This means having an altar at home and maintaining it to serve at the feet of God. Archana: Archana goes a step further and involves ritual worship by making offerings, usually through rituals like pujas and homas.
Dasya: This involves practicing and living the service of a higher reality, whereby our actions can also be of service to other people.
Sakhya: The practice of developing friendship with God.
Atmanivedana: The last described technique of Bhakti Yoga is the complete surrender of oneself to the Divine and the higher Self.
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Jalandhara Bandha - the chin lock
by Nick
on Nov 03 2017
Jalandhara Bandha - the chin lock Jalandhara Bandha stands for chin lock. The name of this exercise is composed of the different parts of the term: "jal" stands for the throat, "jalan" for the net, and "dharan" metaphorically represents current or energy. This exercise therefore involves a throat or chin lock, which is intended to control the energy flow in the nerves and bloodstreams of the throat and neck. Anyone who wishes to practice Jalandhara Bandha must therefore embrace the idea that they can specifically direct the energies in the body – this is also the foundation of yoga. Furthermore, it is a relatively undemanding physical exercise in which breathing plays a very special role. Execution of Jalandhara Bandha in practice To begin the exercise, you need to assume the classic meditation position. Your knees or feet are crossed and resting on your thighs. You can use your palms to support your knees, which will automatically extend your arms as well. Right at the beginning of the exercise, start breathing. Inhale deeply and hold your breath, keeping your hands on your knees. Now raise your shoulders toward the ceiling or sky, while keeping your upper body straight and leaning slightly forward. You are now ready to move into the next position for Jalandhara Bandha. To do this, press your chin firmly against your chest or directly between your collarbones. The goal is to tightly close both the esophagus and windpipe. Now focus on the Vishuddhi Chakra and hold your breath for as long as it feels comfortable. Try not to overexert yourself, as the purpose of the Jalandhara Bandha exercise is by no means to make you feel like you're suffocating. On the other hand, you should hold your breath for at least as long as it is challenging but still comfortable - for example, as if you were diving. When you want to take a breath, lift your head and exhale deeply. The exhalation is complete as soon as your head is back in a straight position and is no longer pressing on the area around your collarbone. You can now repeat this exercise three to five times. Always give yourself enough time to find yourself and inhale enough air before holding your breath again and moving into the chin lock. After three to five repetitions, the Jalandhara Bandha is complete, and you can move on to the next exercise. The Jalandhara Bandha is ideal simply because it's not physically demanding. No one needs to contort themselves or have strong muscles, as the entire exercise is performed comfortably seated in the meditation position. Therefore, it's perfect for beginners or simply for when you want to calm yourself down and "wind down." What is the Jalandhara Bandha for? First of all, you should only consider this exercise if you don't have thyroid problems or asthma (or other lung diseases). If this is the case, discuss the exercise with your doctor and ask if it's okay for you to perform it several times a week. The exercise is said to awaken and strengthen the body's energy centers. Furthermore, holding the breath automatically trains the ability to hold your breath, just as divers do. It's said that the exercise can stimulate thyroid function and/or have a healing effect on various throat conditions. Image © lightfieldstudios / 123rf.com