Yoga BLOG

Samadhi: reaching the superconscious

by Nick on Feb 24 2018
Samadhi: reaching the superconscious Samadhi is a term you'll probably only come across after an extended period of yoga practice. The reason: It describes a state of consciousness that's difficult for an average yogi to achieve and is reserved for only a few after years of practice. It goes beyond meditation and describes a complete immersion in a state where thoughts no longer play a role. Learn more about the superconscious here. The highest level of achievability Patanjali is a name you may have heard before. He wrote the Yoga Sutra, one of the most important texts, which serves as the foundation for yogis all over the world in their daily practice. In the Yoga Sutra, Patanjali describes the eight stages of Raja Yoga , which we can use to embark on the path to enlightenment. These are: Yama - our attitude towards the outside world Niyama - our inner attitude Asana - physical exercises that serve to control and purify Pranayama - the control of our breath Pratyahara - the withdrawal from the outside world in the mind Dharana - Concentration Dhyana - Meditation Samadhi - superconsciousness, consciousness of unity As you can see, Samadhi is at the end of the line. It is a state that can only be achieved after a lifetime of practice, but which will be reserved for only a very few yogis. The nature of Samadhi Since only a few achieve samadhi and the state is beyond our imagination, describing it is, of course, difficult, if not impossible. It is a state that must be experienced to fully grasp. In Yoga Sutra 1:20, Patanjali himself describes the state, which is the yogi's highest goal, clearly, but in a way that we cannot fully comprehend: "The other (embodied) beings attain a kind of absorption (samadhi) through faith, courage, remembrance, concentration, and wisdom." It is a state that indicates merging with the object of meditation. Thoughts of the outside world no longer occur. It is about insight, enlightenment, the experience of unity. Since this is difficult to understand for those who have not experienced it, samadhi is often described as what it is NOT. Samadhi is neither waking, nor sleeping, nor dreaming. The connection to the physical body seems to no longer exist. It is not without reason that the term samadhi is also included in the word for the conscious leaving of our body when we die: this is called mahasamadhi. Enlightenment, however, is perhaps the word that best describes the state. We might also be wise not to dwell too much on this seemingly unattainable state, but to intensify our meditation in the here and now, step by step. Each according to his or her ability and his or her readiness. Your path to more enlightenment It would certainly not be right to encourage yourself to achieve complete enlightenment in Samadhi at this point. Nevertheless, meditation provides small steps with which you can enter states of consciousness, helping you, above all, to strengthen your mental and spiritual well-being. It's about letting go of thoughts, for example, of things that burden us but that we cannot change. The further you progress in your meditation practice, the more you will notice that you are able to let thoughts pass and focus on the here and now. In meditation, we connect with our roots and the highest. This gives us the certainty that we are safe. Even when life isn't going well and problems arise that seem like an insurmountable mountain. The feeling of being held will give you security. Even if, like many of us, you don't reach samadhi. Image © Krisdog / 123rf.com

Tolangulasana: Finding balance in the scales

by Nick on Feb 19 2018
Tolangulasana: Finding balance in the scales Tolangulasana is the balance pose. It is one of the balancing poses that casts a fascinating spell just by looking at it. The effect lives up to its name: balance, equilibrium, and balance, both internally and externally, await you. Here you can learn more about this pose full of beauty and grace. The exercise in view In Tolangulasana, the body resembles the shape of a scale. One scale is formed by the upper body and head, which reach diagonally upwards. The other scale is formed by the legs, which are crossed in the lotus position and also lifted from the floor. The pelvis rests on the hands, providing grounding to the mat. The forearms and elbows rest on the floor, providing stability. The effects on body, mind and soul The name "Libra" already speaks to the balance this exercise provides. You feel grounded from below and protected from above. Through the balance this exercise provides, the equilibrium of your limbs, you experience a harmony that carries you through the day. Tolangulasana is also a very effective exercise physically. The muscles of the shoulders and arms are particularly strengthened, as they support you in this pose. By drawing in your stomach and pulling your head toward your chest, your abdominal and chest muscles are also strengthened. By contracting your abdominal muscles, the balance pose also affects your internal organs. The pressure created by contracting your stomach and limiting your legs and upper body gently massages the internal organs. This can be helpful, for example, if you suffer from bloating or constipation. What is the best way to practice the scales? For the Libra pose, you need arm strength and flexibility in your hips and knees. You can initially train both separately from this pose. Arm strength can also be achieved in Downward-Facing Dog or Cobra Pose , for example. You can train hip flexibility in the Swan pose, for example, which is practiced in Yin Yoga. Lotus pose is also a good way to prepare for Tolangulasana! What is the best way to perform Tolangulasana? First, assume the lotus position (Padmasana) . Then, lean back until you're in Matsyasana, or fish pose . Then, align yourself and assume the balance pose, which you hold for a few breaths. When you tuck your chin toward your ribcage in this position, you're in Jalandhara Bhanda . This chin lock is an important practice in pranayama. It's about holding the energy in the important area of the head and neck for a while. You'll find out if you experience any beneficial effects. If not, it's simply not the right time yet, and you can try it again later. Do what feels good! Contraindications for Tolangulasana You should avoid using the scale if you have any injuries or discomfort in the shoulder or arm area. You should also avoid knee or meniscus problems, as the knees are bent sharply. Hip problems are also contraindicated. Furthermore, you should not be pregnant due to the abdominal pressure and pressure on internal organs. In all these cases, you can ask your yoga teachers for advice. They have alternatives that will meet you exactly where you are in your practice and health. This is what defines yoga and makes it a practice for everyone! Image © djvstock / 123rf.com

Dhyana: the perfect state of meditation

by Nick on Feb 15 2018
Dhyana: the perfect state of meditation If you've already had some yoga practice, you'll know that yoga classes often consist of four components that appear repeatedly in varying proportions. These are the physical exercises (asanas), the breathing exercises, the deep relaxation in shavasana, and the meditation (dhyana). These components affect our body, mind, and soul and are the foundation for yoga's holistic effect on our well-being. In this article, you'll learn interesting facts about dhyana meditation. Meditation as part of the eightfold path Dhyana often plays the smallest role in a traditional yoga class. This is because it's a practice that beginners find difficult to master, and even advanced practitioners can only master with considerable practice. The right conditions, such as a completely quiet environment, are also essential, making Dhyana difficult to implement in a yoga class. A look at the eight-limbed path of meditation, as described in Patanjali's Yoga Sutra, demonstrates how demanding Dhyana meditation is. Of the eight stages a person must master to achieve enlightenment, Dhyana ranks seventh, after Yamas (outward-facing posture), Niyamas (inward-facing posture), Asanas, Pranayama , withdrawal of the senses (Pratyahara), and concentration (Dharana). After Dhyana comes only Samadhi, freedom, so you can see how important Dhyana is in this posture on the path to enlightenment. Experience the state of happiness In Dhyana, a yogi experiences a state of bliss that can hardly be described in words to those who have never experienced it. It is a state of consciousness unattainable by someone who has not engaged in meditation or practiced it. The state is neither waking nor sleeping nor a dream world, and is thus a step on the path to enlightenment, the goal of many yogis. Learn the stages of meditation To at least get closer to the Dhyana experience, many yoga teachers offer meditation sequences in their classes. Sometimes yoga studios also offer special meditation classes, which can provide a particularly good framework for engaging in such experiences. It starts with small exercises that often only last five minutes. For many people who do yoga to escape the hustle and bustle of everyday life, it is already difficult to sit in silence for five minutes. The first step in meditation techniques is to let any thoughts that come into your head pass by during these minutes without judging them. The thought that a sitting position is not 100 percent comfortable. The thought that the person sitting next to you in yoga class might open their eyes and be watching you. The thought of the stress you bring with you to yoga class or that awaits you after yoga class. You switch all of this off. This is something you can only learn gradually. Your yoga teacher will help you with this by showing you breathing techniques or using counting as a meditation aid. Shakra meditation as a path Meditation, in which you concentrate on your shakras, can also be part of the path to Dhyana. This is a form of meditation in which you can withdraw from external influences and connect with the energies of your body. Dhyana itself is closely linked to a deity. It is a kind of devotion, a state of contemplation, the purest form of meditation that takes you beyond the boundaries of the real world into the spiritual. You concentrate on the power of a deity you have chosen for Dhyana. This could be Krishna or Shiva, for example, who fills your imagination and allows no other thoughts to enter your mind. Image © nilanewsom / 123rf.com

Eka Hasta Bhujasana: the elephant trunk pose

by Nick on Feb 10 2018
Eka Hasta Bhujasana: the elephant trunk pose Some yoga poses seem to completely defy the laws of gravity, thus exerting a very special kind of fascination on the observer. Eka Hasta Bhujasana is certainly one of them. The "one leg over arm pose" conveys a feeling of weightlessness and practically motivates you to learn and imitate this pose. Here you will learn how to perform Eka Hasta Bhujasana correctly and what effects this asana has on body, mind, and soul. The name is (exercise) program Like many other names for yoga asanas, the name Eka Hasta Bhujasana comes from Sanskrit and already gives us a clear clue as to what the pose looks like. "Eka" means "one," "hasta" means "hand," "bhuja" is the word for "arm," and the term "asana" for "exercise" is surely familiar to you from your yoga practice. It is therefore an exercise in which the leg is positioned over the arm or hand. The weightlessness created by supporting yourself from the seated position places this exercise in the category of arm balances. In addition to Eka Hasta Bhujasana, the body-oriented name, this asana has another particularly endearing name in yoga. You're probably familiar with the tendency for poses in yoga to be named after animals. This arm balance is also often called "Elephant's Trunk," and if you look at this exercise in pictures or videos, you'll immediately see why. Get into the elephant trunk position You sit on your mat and consciously ground yourself through your sitting bones. Then you grasp the foot of one leg and pull it back with a bent leg. You will immediately feel the result: a wide opening of the hips on that side. Then you sink your arm under the raised leg and rest your upper arm in the back of your knee. For further stability in this asana, it is important that the back of your knee presses on the arm and that the hand on the same side is firmly grounded to the floor. You also ground the leg that is on the floor by pressing your heel into the mat and pulling the leg towards the hip joint. Now you can push off from the surface with both hands placed on the floor next to your hips and remain hovering above the floor for a while. Prepare well for Eka Hasta Bhujasana The Elephant Trunk pose requires two things from you: strength in your hands and arms, and the ability to open your hips wide. Yoga offers a diverse range of exercises to effectively improve both of these abilities. For example, you can practice hip opening in Camel Pose , Pigeon Pose, or Happy Baby Pose. You can improve hand and arm strength in Downward-Facing Dog or Crow Pose , which also introduces you to balance exercises. Holistic effect on body, mind and soul Eka Hasta Bhujasana is particularly notable for its noticeable hip opening and mobilizes your hip joints. It also strengthens the muscles in your arms and shoulders. However, you're essentially strengthening your entire core muscles, especially your abdominals, because a yoga balance exercise always starts from a strong core. Mentally and emotionally, you'll enjoy the weightlessness of the pose. This can positively influence unpleasant feelings like anxiety or stress. Even in conflicts with others, or perhaps even with yourself, the sensation of weightlessness combined with the loosening of your hips will bring you greater well-being. Therefore, always hold Eka Hasta Bhujasana for a few breaths. Note contraindications If you suffer from hip problems or arthritis in your fingers, there are valuable alternatives to Eka Hasta Bhujasana. Your yoga teachers will be happy to recommend them! Image © fizkes / 123rf.com

Sarvangasana - the Yoga Candle

by Nick on Feb 07 2018
Sarvangasana - the Yoga Candle Sarvangasana, also known as the shoulder stand or candle pose, is one of the most fascinating Hatha Yoga poses . The reason for this is its versatility: When you stretch your legs upward to support yourself on your elbows and shoulders, almost all parts of your body are activated. This also gives rise to the Sanskrit name of the asana. The word Sarvangasana is composed of the three terms Sarva, Anga, and Asana, which mean "all," "parts," and "posture," or "posture" for all parts of the body. But how is this yoga pose performed, what should you keep in mind, what other benefits does it have, and for whom is it more or less suitable? You will find the answers to these questions below. Shoulderstand Sarvangasana - classic inversion pose Sarvangasana is one of the 84 cardinal asanas. Shoulderstand is an inversion. Its opposite pose is the fish pose, Matsyasana . Inversions refer to postures in which your body is aligned so that your heart is above your head. You should never simply jump into this pose; you must assume the shoulderstand slowly and in a controlled manner. How to perform Sarvangasana? Step-by-step instructions: You lie on your back with your legs closed. Place your arms at your sides, palms facing down. As you inhale, lift your legs and pelvis. Lift your buttocks off the floor and firmly support your lower back with both hands. Continue lifting your back and legs while breathing rhythmically. Continue pushing your hands toward your shoulder blades and bring your chest as close to your chin as possible. Your back, hips, and legs should form a single line. Breathe into your belly and relax your feet and legs. Hold this position for as long as you feel comfortable. 20 to 60 seconds is sufficient to begin with. Over time, you can extend it until you reach three minutes. You come out of this position by lowering both arms and pressing them firmly into the ground. Bend your legs slightly back and slowly roll your back down, using your arms as brakes. When your buttocks touch the floor, you can slowly lower your legs to the floor with the help of your abdominal muscles. After shoulder stand, you can bend your legs toward your ribcage to release tension from your back. Reach your arms around your knees and grasp your other wrist with one hand. Take several deep breaths into your belly and then release your arms and legs. During Sarvangasana, you should maintain fluid movements throughout. Relax in the corpse pose. What are the benefits of shoulder stand? In Sarvangasana, you reverse the upright posture the body assumes when standing. This relieves pressure on the lumbar spine and leg veins, helping to prevent varicose veins. The neck is stretched and the shoulders are strengthened. The heart and circulatory system can also benefit from shoulder stand. The same applies to the thyroid. The pressure and increased blood flow harmonize and balance it. This can prevent hormonally-induced metabolic disorders. The improved blood supply to the brain has a positive effect on mental functions. Shoulder stand promotes calm and balance. Conclusion Shoulderstand has many positive effects: It can help you perceive your body in a new way. The exercise is rejuvenating and promotes harmony and a sense of unity. To perform Sarvangasana safely, a certain level of physical stability is required. You should be able to control your spine and joints in every pose to counteract the forces. This asana should not be performed if you have back or heart problems, high blood pressure, or eye conditions such as increased intraocular pressure. Image © dragonimages / 123rf.com

Pashchimottanasana or seated forward bend

by Nick on Feb 03 2018
Pashchimottanasana or seated forward bend Pashchimottanasana, also known as the seated forward bend, is considered a fountain of youth. The asana can also strengthen the immune system. You can therefore use the exercise to boost your defenses when a cold is looming. The back of the body is stretched upward. Learn more about the exercise's other benefits, what to keep in mind when performing it, and much more below. How is Pashchimottanasana performed? To prepare for Pashchimottanasana, stretch the backs of your thighs. To lengthen your arms, you can also use a 1.5-meter-long cotton strap placed across the balls of your feet. Then, sit on the floor in a long seat. Your legs are together and extended. Your toes are pointing toward your body or upwards. Beginners can sit on a raised surface, such as a cushion or a rolled-up yoga mat. Pull your gluteal muscles outwards on the left and right so that the bones of your pelvis are in contact with the floor. Place your hands next to your hips and then bring yourself into an upright position. Now inhale, stretch your arms and spine towards the ceiling and exhale. Then, keeping your back straight, bend forward. Your stomach should rest on your thighs to avoid straining your back and allow for deeper breathing. Your head remains in line with your spine. Place your arms next to your feet. Make sure your knees aren't bent and your soles aren't turned toward each other, as this will reduce the effect of the exercise. Relax your shoulders and hold this position for one to five minutes. To return from Pashchimottanasana, stretch your arms forward and, as you inhale, raise your upper body and arms into an upright position. Keep your spine straight. As you exhale, place your arms behind your back. What positive effects can Pashchimottanasana have? Pashchimottanasana, the seated forward bend, is a Hatha Yoga pose. It develops dedication and patience and, in addition to strengthening the immune system, can have many positive effects on the body: The leg muscles and back extensors are stretched, and the hip joints are activated. The spine is strengthened and mobilized, and blood flow to the pelvis improves. This has a positive effect on the sexual organs such as the ovaries and can prevent impotence. The abdominal organs can be stimulated, simultaneously harmonizing digestion. You can get rid of fat on the stomach and hips with this yoga pose. It can also strengthen the kidneys, which promotes the elimination of toxins. The Paschimottanasana forward bend can also have energetic and mental benefits: Thanks to deep breathing, the energy is directed upwards, and all the chakras located along the spine are activated. Pashchimottanasana is one of the most energetically powerful poses, especially when held for a long time. It calms the mind, and promotes patience, endurance, balance, and serenity. Conclusion The forward bend pose, Pashimottanasana, can have many positive effects on the body and mind. However, be sure to perform the exercise correctly. Don't bend your back or knees, and don't pull your shoulders toward your ears. Practice conscious, deep abdominal breathing. As you inhale, stretch your spine and direct your breath into your chest. As you exhale, activate your abdominal muscles and deepen the bend in your hips. Pashchimottanasana should not be performed if you have back injuries or problems such as a herniated disc, abdominal inflammation, or diarrhea. Caution is also advised during pregnancy . Image © kapu / 123rf.com

Shashankasana: from the rabbit to the headstand

by Nick on Jan 31 2018
Shashankasana: from the rabbit to the headstand The headstand is an exercise that many yoga practitioners aren't able or willing to perform right away. For many people, standing on their head is a challenge at first. A good exercise for you in this context is the rabbit pose. In Shashankasana, you also place your head on the floor, but without placing your entire body weight on it. This is why many beginners quickly feel confident in this exercise. Here you will find all the important information about the asana. The posture of the rabbit Just imagine what it looks like when you suddenly spot a hare or rabbit in a field. These animals often crouch in a hollow, fearing predators, but their ears, as these velvety rodents' ears are called, clearly point upwards. You can easily imitate this pose in Shashankasana. Using your heels, knees, and head, you distribute your body weight across three areas. Clasp your hands behind your body. Depending on how intense a stretch you want, you can either stretch your arms vertically upwards or extend them slightly further above your head. Take Shashankasana The best way to get into the rabbit pose is from Vajrasana, the diamond pose . Another possible starting position is on all fours. You place your head between your hands on the mat or any other surface of your choice. A non-slip surface is important! Position the crown of your head in the middle and take the time to check this position and adjust it if necessary. Only when it feels good do you release your hands and cross them behind your back. Then you stretch your arms and choose the stretch for your shoulders and chest by stretching the arms vertically upwards or a little further back. Stay relaxed in this position for a few breaths and then release. Child's pose is a good opportunity to reflect. Stay here for a while too. What Shashankasana does to your body You'll likely feel the stretch in your shoulders and chest immediately. It's a valuable counterbalance to many professional activities, such as those that require you to spend the entire day hunched over at a computer or carrying heavy loads. Your shoulders will improve their mobility, and your neck will be beneficially strengthened. All of this can help if you frequently suffer from tension or pain in the shoulder and neck area, or from headaches. After a while in Shashankasana, you'll experience a soothing relaxation of your back. Letting go is the principle here, which can be a valuable aid in many yoga exercises. When you consciously breathe into your belly, Shashankasana also gently massages your abdominal organs, which can have a positive effect on your digestion. Energy and relaxation through the rabbit Energetically, Shashankasana affects your brow and crown chakras . This is closely related to the improved blood circulation your head experiences in the rabbit pose. This circulation also affects your mind, for example, by improving your ability to concentrate. The increased blood flow is also a welcome boost for your eyes. Fatigue can also be improved by the increased blood flow. Furthermore, the peaceful rabbit pose also brings you relief from the stress and hectic pace of everyday life, providing you with the calm we all need for our well-being in your very own rabbit hollow. Harmony and balance reappear in Shashankasana! Image © fizkes / 123rf.com

Prem Meditation - the path of love

by Nick on Jan 27 2018
Prem Meditation - the path of love Prem translates as "love." This meditation is about the spiritual path of love, about reviving and activating love. In everyday life, love is often suppressed, caused by hurt and bad experiences, but also by stress and other issues that seem more important. If you would like to feel more of an all-encompassing love again and radiate love into the world, then practice Prem Meditation regularly. This is not a pre-conceived meditation practice, but can be performed in many ways. At the center of Prem Meditation is your fourth chakra, the heart chakra , which must be activated and nurtured. By actively engaging with your heart chakra, you will not only become more receptive to beautiful and tender feelings again, but you will also increase your understanding of yourself and others through loving sensations. Because love is the greatest force for leading a happy and contented life. Love connects and ensures that you are centered and act from within. Therefore, use Prem meditation to focus on your heart chakra to open, cleanse, heal and strengthen it. Meaning and function of the heart chakra for Prem meditation Of the seven main chakras, the fourth is the Anahata chakra. The heart chakra represents love, compassion, devotion, and joy. Many people experience strained heart chakras. Emotions are at the center of our being, and most people find it difficult to engage deeply with their feelings. Over the course of a lifetime, however, we cannot avoid engaging with our feelings. If you have neglected this recently, a Prem meditation can help. With a Prem meditation focusing on your fourth chakra, you can treat and strengthen your heart. The heart chakra processes all your experiences on an emotional and sensory level. Such feelings include love, compassion, and devotion, as well as grief and pain. If the heart chakra functions as it should, you are able to feel and pass on unconditional devotion and love. For the purest and universal love resides in the heart. When this love flows through your heart, you recognize your innermost truth. Instructions for a Prem Meditation: How to open, strengthen and heal your heart chakra You only need five to ten minutes for this Prem meditation. Ideally, practice it daily to gently open and heal your heart chakra. For this Prem meditation, go to a quiet place and make yourself comfortable in the cross-legged or lotus position . Place your palms on your knees or use the mudra. Breathe in and out deeply and begin to grow long roots into the ground as an extension of your spine. Advanced practitioners can also connect with the universe through the crown chakra. Only when you feel rooted to the earth or connected to the universe, direct your attention and breath to the heart chakra. As you inhale, visualize pure white light connecting your root chakra with the sacral chakra and flowing through your heart chakra. Then imagine the color red in the area of the root chakra and green in the heart chakra. As you exhale, allow the energy and light to re-enter the channel you chose at the beginning, either into the earth or back to the universe. Repeat this exercise and allow the green sphere of light in your heart chakra to become particularly large and wide. When you feel that you have reached its maximum expansion, you can end the meditation. To do so, place your hands on your heart chakra and sense the energy. Be grateful for the energy you have received. Slowly open your eyes and return to the here and now. Image © rawpixel / 123rf.com

Ardha Bhekasana - Half Frog

by Nick on Jan 24 2018
Ardha Bhekasana - Half Frog Half Frog, also known as Ardha Bhekasana in Sanskrit, is a variation of Cobra Pose that increases mobility, flexibility, and strength. Your shoulders, legs, and back are most affected in Ardha Bhekasana. Ardha Bhekasana stretches your entire upper body and strengthens the back muscles. In this pose, your chest and the entire front of your body are opened, and your lower abdomen is stretched, giving your internal organs room to expand. By opening your lungs, you can take particularly deep breaths in this pose. Half Frog also stretches your thigh muscles and the muscles around your ankles, making these parts of your body more flexible. Ardha Bhekasana strengthens the shoulders, arms, and neck. The focus during the practice is also on breathing. The exercise is particularly good for women because it can relieve uterine problems and help with menstrual irregularities. It also helps people with flat feet or fallen arches. At the same time, Half Frog pose stimulates your digestive system. The exercise also has a positive effect on the second chakra , which is activated by Ardha Bhekasana, thus stimulating sexual energy. However, avoid Half Frog pose if you suffer from insomnia, migraines, or blood pressure problems. This pose also has a negative effect on the affected body parts—shoulders, back, and knees—if they are injured. If you have knee pain, be gentle when applying pressure to your knuckles. The correct execution of Ardha Bhekasana Before you begin Ardha Bhekasana, check which nostril you breathe through more actively. Then, assume Bhujangasana, Cobra Pose. To do this, lie flat on your stomach, face down. Support yourself on your forearms by placing them on the floor. Your elbows are under your shoulders. Breathe in and out deeply here. Place your hands directly in front of you, palms down. Your torso is in Cobra Pose, chest up. Your legs extend straight behind you. Now begin Ardha Bhekasana by spreading your legs about hip-width apart. Once you've noticed that your right nostril is active, go into Half Frog Pose by moving your left hand to your right elbow until your left arm is in front of you. Now bend your right leg and bring your foot towards your buttocks. You can now raise your right hand and grab your right foot, pulling it toward your hip. Apply gentle pressure to open the hamstring. The stretch will increase if you pull the foot down toward the floor next to your hip. Make sure your elbow is close to your ribcage and not pointed out. Turn your hand over until your fingertips point toward your torso. This rotation will bring your elbow further up and position the heel of your hand against your leg. Now continue to stand up through your chest. Stay in Ardha Bhekasana for at least three deep breaths, then repeat Half Frog on the other side. Tips for the Half Frog If your back isn't strong enough for the exercise, you can place a pillow under your ribs to help you maintain the position. When performing Half Frog, try to keep your body straight and avoid twisting to the side. Deep breaths will help you settle into the pose. You can also modify the exercise by extending your lower arm. This will further intensify the stretch. You can also prepare for Ardha Bhekasana by practicing Bow Pose , Sphinx Pose, and Hero Pose . Image © summer78 / 123rf.com

Aum Meditation - actively towards a new attitude to life

by Nick on Jan 20 2018
Aum Meditation - actively towards a new attitude to life AUM Meditation (Awareness Understanding Meditation) was created by the philosopher Rajneesh Chandra Mohan Jain as part of a multi-day spiritual marathon in the Indian city of Pune. Starting in 1975, his enthusiastic student Veeresh developed this into the now well-known active method for restoring mental and spiritual balance. He now teaches the technique at his Humaniversity in the Dutch municipality of Egmond. He offers AUM Meditation as a 2.5-hour therapy session or, following his master's example, as a marathon session lasting several days. The latter is an emotionally and physically demanding form of group therapy that—through sleep deprivation, among other things—is intended to push participants to their personal limits and release new vital forces. Goal of AUM Meditation AUM meditation is a spiritual experience with therapeutic functions designed to open the heart chakra . This special technique is intended to purify the mind and soul, transform emotions in their entirety, and promote clarity and self-confidence. Furthermore, it transforms stress into creative energy and painful feelings into empathetic interaction with others. The method is described as a technique for transforming emotions. Through this experience of holistic being, participants say, it is possible to make peace with one's existence and surroundings. Course of the AUM meditation AUM meditation is a technique that is practiced in a social setting with like-minded individuals. As it is practiced, it reveals how people behave in their interactions with others. During the course of AUM meditation, participants experience a kind of mirroring. Through intense sensations and rapidly changing contacts and activities, old and potentially destructive behavioral patterns can be recognized, updated, and dispelled. AUM meditation may therefore be able to gently guide people away from old, well-trodden paths and offer a loving framework within which new paths can be explored. The 13 stages of AUM meditation The AUM meditation comprises 13 stages of twelve minutes each, each with different musical sounds. Stage 1: back to hell Two people stand facing each other with angry expressions and shout, "I hate you!" They then alternately shout aggressively at each other and hurl negative remarks at each other. In this way, they establish close contact with their anger and pain, expressing these emotions loudly and without inhibition. This stage is very intense and can trigger other feelings such as resentment, helplessness, or negative thinking. Participants can be "angry" in a loving environment and let out all that is bothering them without consequence. Stage 2: Forgiveness The users apologize to the people who yelled at them. Level 3: Heaven When the music changes, participants close their eyes, then look at their partner again and say, "I love you." Afterward, they hug and then switch meditation partners. Participants run on the spot, stretch their arms upward, and shout whatever comes into their heads. Their energy is channeled entirely into their voice and movement. Level 5: awakening life energy Here, users close their eyes and shake themselves completely. Level 6: Cuckoo's Nest The participants dance, laugh, jump and sing, they let their energy flow freely with their entire bodies and show themselves in all their "craziness". Level 7: Freedom During this stage, the people close their eyes and dance, free from all burdens, only for themselves. Stage 8: Melting Sitting alone or with a meditation partner, sadness is expressed Level 9: Laughing Buddha The users start giggling and soon have a lot of fun fooling around, teasing and laughing with the other people. Level 10: Seduction Dance The users dance as if they were trying to charm a potential sexual partner. They activate their seductive skills and play with their full eroticism. Level 11: Center of the entire universe The participants stand in a circle, embrace each other and chant the mantra of meditation: "AUM". Level 12: Insight Now comes the actual meditation. While seated, participants observe their bodies, their feelings, and their thoughts, thus becoming witnesses to insight and experiencing stillness. Level 13: Thanks Finally, participants greet their fellow practitioners with the words "Namaste" and a bow, thanking each other for the shared experience. Image © bialasiewicz / 123rf.com

Eka Pada Rajakapotasana: the one-legged (king) pigeon pose

by Nick on Jan 17 2018
Eka Pada Rajakapotasana: the one-legged (king) pigeon pose You're probably familiar with the fact that many yoga asanas are named after animals. This is also the case with Eka Pada Rajakapotasana. All the words that make up this name come from Sanskrit: "Eka" = "one," "Pada" = "leg," "foot," "Raja" = "king," and "Pota" = "pigeon." You're familiar with the ending "asana" = "pose" from your yoga practice. The one-legged king pigeon is the image of an animal resting gracefully and peacefully within itself. Who among us wouldn't want to feel this inner peace? Here you'll learn about the effects of Eka Pada Rajakapotasana and how best to assume this pose. Pure grace: the king pigeon Just the sight of a yoga practitioner in this pose is a delight: The practitioner sits with one bent leg on the floor, while holding the other, kneeling on the mat, with their hand (or both hands) in various variations by the foot, pointing towards the highest. And where else could a pigeon want to go but enjoy the freedom of the sky? How the foot is pulled up is up to you in your daily practice. You can grasp the foot by opening your upper body to the side, or by opening your chest wide and reaching backward and downward with both arms above your head. You can grasp the foot directly with your hand, or you can grasp both arms in a circle behind your head and gently rest the foot in the crook of your elbow. You see: Eka Pada Rajakapotasana is a varied exercise that picks you up exactly where you are in your yoga practice. And that is precisely what is so typical about yoga: that every asana can be modified so that it can have an effect on every person. Hip opening as a trademark If one wanted to promote this asana from a marketing perspective, one would place the hip opening at the top of the list of benefits. Hip opening, as you experience it in the one-legged (king) pigeon pose , brings you numerous advantages. First of all, your hip flexibility will naturally improve, which you will immediately notice in improved posture. The abdominal organs also benefit from this stimulating stretch. This applies to both the digestive and fertility organs, which can be revitalized by the increased blood flow. Furthermore, depending on your grip, you'll stretch your chest muscles and the front of the thigh of the leg whose foot you're grasping. Therefore, you should always remember to perform this asana in reverse. You'll notice that in this exercise, too, there's a "good" side, meaning a more flexible side, and a less flexible side. This is normal and shouldn't worry you. If you can truly immerse yourself in the pose in Eka Pada Rajakapotasana, you'll notice that the muscles in your shoulders and neck can relax more and more. By now, you'll probably also feel the effect of the King Pigeon pose on your mind and soul. You'll become serene, enjoy the grace of the position, and sense, through your knee rooted to the surface, your foot stretched upwards, and your gaze gently tilted upwards, that you are sheltered and protected between heaven and earth. Enter and hold Eka Pada Rajakapotasana There are several ways to get into one-legged pigeon. Ask your yoga teacher about the options and choose the variation that works best for you. It's especially good, for example, if you step one foot forward from downward dog and then lower your legs (one leg bent to the floor, the other on your knee). It's important that you place your knee on a soft surface. Then you can grab your foot in your chosen variation and enjoy the stretch in Eka Pada Rajapotasana for a few breaths. Tip: Asanas that allow you to open your hips are ideal for preparatory practice! Image © inesbazdar / 123rf.com

Gherandasana I: dedicated to a wise man

by Nick on Jan 13 2018
Gherandasana I: dedicated to a wise man In yoga, many asanas, such as the cobra pose , the fish pose , or downward dog , are named after animals. Sometimes, however, the name of an asana honors people whose wisdom is widely known. This is the case with Gherandasana I. This pose was named in memory of Gheranda. One of the greatest men of Hatha Yoga was thus honored with his own asana. The sage wrote, among other things, the main text, the Gheranda Samhita, one of the most important texts of Hatha Yoga. Sophisticated and graceful at the same time Gherandasana I is a backbend pose and combines a graceful backswing with an intense stretch. Essentially, you combine the bow pose (Dhanurasana) with the half frog pose (Ardha Bhekasana). This means: From a prone position, you grasp the foot on the same side of your body with one hand, bringing your torso into a backward hyperextension. On your other side, you bend your leg at the knee joint into frog pose and press it at the instep for a particularly intense stretch. Your hips, chest, and heart experience an opening, and with an open throat, you gaze diagonally upward toward the highest. The effects of Gherandasana I The physical benefits of this pose lie primarily in the stretching of muscles, which can often be a bit difficult due to shortening. This affects the instep as well as the front of your thighs, your hips and groin, your abdomen and chest, and the throat area. Due to the intense stretch in the abdominal area while lying on your stomach, your internal organs also benefit from the beneficial effects of Gherandasana I. You may notice the benefits clearly if you suffer from bloating and gas in your intestines, or if you repeatedly struggle with constipation. The stimulating effect on the abdominal organs and their metabolism is also suitable for people with diabetes. Furthermore, the expansion of the chest cavity makes breathing easier. Your spine experiences simultaneous strengthening and stretching. This flexibility, coupled with strength and a certain stamina to remain in certain positions, makes it a valuable companion on all your endeavors. Furthermore, in Gherandasana I, you also train your concentration, as the left and right sides of the body do opposite actions. Want to know which chakras this pose affects? The heart chakra and your throat chakra are particularly stimulated in this asana. Contraindications for this pose If you have certain medical conditions, you should ask your yoga teacher for valuable alternatives to Gherandasana I. These include back and knee problems, blood pressure problems (especially high blood pressure), or certain injuries. You should also avoid Gherandasana I during pregnancy due to the significant strain on your abdomen. How do you prepare for Gherandasana I? First, you need the necessary flexibility for the intense backbend in the trunk bend and the strong stretch on the front of the thighs. You can achieve this through classic stretching exercises for the affected body areas, but also through somewhat easier yoga poses. You can train the backbend and the flexibility required for it well with Camel Pose , for example, which you can vary according to your needs and ability, or with Bow Pose, where you can also individually adjust the degree of stretch. Of course, you can also control the intensity of your practice in Gherandasana itself! How do you enter and release Gherandasana? From Cobra Pose, move into Half Frog Pose by pressing the toe of your same-side leg to the floor next to your buttocks with one hand. Then, with the other hand, grasp the ankle of the same-side leg and assume Bow Pose on that side. Your chest and belly are off the floor, and you take three full breaths. Then, move out of Gherandasana I by gently lowering your arms to the floor. Don't forget to practice in reverse! Image © sandsua / 123rf.com

The Pose of the Heavenly Spirits - Valakhilyasana

by Nick on Jan 10 2018
The Pose of the Heavenly Spirits - Valakhilyasana The yoga position Valakhilyasana is a challenging pose that not only requires discipline and flexibility, but also engages the entire body. Due to its demands, the pose should only be performed by advanced yogis, but in return it provides you with an efficient stretch in the thighs, upper body and especially the hip regions. The one-legged pigeon as a preliminary exercise The pose of the heavenly spirits—according to the literal translation—can be considered a continuation of the one-legged pigeon pose (Eka Pada Rajakapotasana). The one-legged pigeon pose should also be used as an introduction to the completed version of Valakhilyasana. To do this, first assume downward-facing dog , swing your right leg forward, and place it in front of your body. Your left leg remains stretched out behind you. Now inhale and lower your hips to the floor by bending your left leg. Your right leg should be placed in front of your body so that it crosses over your hip and your right foot is next to your pelvis, just to the left of your body. As you inhale, bring your arms one after the other over your head and bend your left leg further. You should now be able to grasp your foot with both hands while pressing your back forward into an arch. Reaching your foot may be difficult at first, and even effortlessly grasping your foot may be challenging at first. However, you'll quickly notice that your coordination improves with each practice. When you can comfortably reach the foot and (only) when you feel comfortable in this position, slowly move your left lower leg behind you to the floor and continue to arch your upper body backward. Valakhilyasana - Pose of the Heavenly Spirits Once you can reach and hold the one-legged pigeon pose with little effort, you can begin practicing Valakhilyasana. Release your hands from the pigeon pose and lower your left leg to the floor. Stretching your arms straight back, grasp your shin halfway between the knee and ankle. You can initially bend your lower leg to help you find your grip. By extending your leg, you draw your upper body further into the arch. With each exhalation, sink a little deeper into the pose and try to continue breathing normally. Especially at first, it can be difficult to find a relaxed breathing rhythm while stretching your back. To exit the pose, simply release your hands and gently lower your leg back to the floor without letting it snap into position. Try to slowly allow your back to return to a relaxed position. Now repeat Valakhilyasana on the other side. Variation and targeted exercises Beginners often find it difficult to develop the necessary flexibility in their back, legs, and hips. However, you can use props to make performing Valakhilyasana easier. A rolled-up towel under your shins, for example, allows you to gain a longer lever. This way, you don't have to start with a strong stretch and wide arch right away, but can gradually work your way up to your body's limits. It can often be helpful to have the help of a partner instead of blindly "fishing" behind your back for a towel or rubber band. An asana that is worth it Valakhilyasana is a challenging pose, but it's worth performing. The hip extension, the extension of the entire spine, and the stretching of the long leg muscles combine in this exercise, also known as the King of Pigeons, to create a comprehensive workout for the entire body. In addition to this immediately noticeable physical stretch, Valakhilyasana can also help increase blood circulation in the lower body, helping to boost confidence and reduce anxiety. Learning to master this challenging, beautiful, and comprehensive asana is definitely worth it. Image © byheaven / 123rf.com

Padahastasana - Standing Forward Bend

by Nick on Jan 06 2018
Padahastasana - Standing Forward Bend Padahastasana, the "Standing Forward Bend," is an asana from Hatha Yoga . It is one of the 84 most important yoga postures. Padahastasana helps develop patience and dedication, as well as stretching the entire back of the body. Below, you'll learn exactly how to perform the pose, what other positive effects you can achieve with it, and who should avoid it. How to perform Padahastasana? Step-by-step instructions: Begin the exercise standing upright. Stand with your feet hip-width apart and let your arms and hands hang loosely at your sides. Then, breathe in and out deeply, raising your arms above your head. Stretch your spine. Your body should form a straight line. As you exhale, bend forward. Make sure your back is straight and your knees are straight. Beginners can bend your knees slightly. Touch your hands to your toes. Your forehead should be between your knees. Your elbows should not buckle. Your neck, shoulders, and arms should remain completely relaxed. Hold this position for about 60 seconds or as long as you find comfortable or relaxed, breathing calmly. Then slowly return to the starting position, bending your back upwards again. Tighten your abdominal and gluteal muscles as you do this. Ultimately, you can decide whether you want to forcefully return to the starting position or gently straighten your back, vertebra by vertebra, until you reach the starting position. Afterwards you will feel the effect of the exercise. Beginners may find the pose a little difficult at first, but with a little patience, the pose will become easy. More advanced practitioners can place their hands under their feet from the front or sides. If this is too difficult, you can also bend your knees first and then slowly straighten your legs again. Advanced practitioners can also actively draw the top of their head toward the tops of their feet. Advanced practitioners can place their forearms behind their calves and grasp their elbows with their hands. The knees can be bent slightly at first and only then extended. This allows the difficulty of Padahastasana to be gradually increased to optimize its effects. What benefits can you achieve with Padahastasans? This yoga pose has several positive effects: It slims and tones the waist, can keep your spine flexible, and stretches the tendons in your legs and muscles, such as the calf muscles, hamstrings, glutes, and back extensors. This is especially true in the back of your knees. It can loosen the hip and shoulder joints. The asana opens the back, shoulders, and thigh muscles. It relaxes the neck and can have a therapeutic effect on carpal tunnel syndrome. It can stimulate and improve digestion and reduce constipation. Padahastasana also supports blood flow to the brain, thus re-energizing it. Padahastasana has an invigorating and energizing effect. Conclusion Padahastasana, the standing forward bend, is a good exercise for people who sit a lot, perhaps because of their job. It stretches the various muscles and ligaments in the back of the body, from the heels to the mid-back. However, the asana is not suitable for everyone. Those with back problems such as sciatica or a herniated disc should practice the exercise with caution. The same applies to problems with the wrist or thigh muscles, high blood pressure, heart disease, or excessive stomach acid. In these cases, this exercise is also not recommended. In these cases, a gentler yoga pose should be used instead to avoid harming the body. Image © dimol / 123rf.com