Yoga BLOG

Die Gebetshaltung (Anjali Mudra)

The prayer posture (Anjali Mudra)

by Nick on Mar 22 2017
The prayer posture (Anjali Mudra) The prayer pose "Anjali Mudra" is a very beautiful and graceful yoga exercise. It is easy to perform and can bring deep relaxation to the body and mind. Holy gesture with healing effect Even if you're new to yoga, you've probably encountered the hand gesture "Anjali Mudra," in which the hands are placed together in front of the heart. For Western yoga practitioners, the gesture may initially seem a bit strange because it's quickly associated with faith. However, the prayer position is much more than just a sacred gesture: It's used in Hinduism as a greeting ritual and is often combined with the greeting "Namaste," which translates beautifully as "the light that dwells within me greets the light within you." Literally translated, Anjali means "gift," and Mudra means "sign." The prayer posture unites opposites, such as the left and right hands, and, metaphorically, the two hemispheres of the brain. It's no coincidence that the hands are brought together in front of the heart, especially since this is where the energy of love, balance, and purity can best work. The goal of the prayer posture is to experience oneself holistically, to recognize the light, and to feel a loving connection with all living beings. The execution of the prayer posture is simple but effective Anjali Mudra is easy to perform and precisely for that reason so powerful. It's best to assume a comfortable sitting position, then place your palms loosely together and slowly bring them to your heart. As you do so, you'll feel the energy flowing and gradually become more at peace. If you wish, you can raise your hands to your forehead, thus creating a connection between your body (hands) and mind (forehead). Calm and composure set in The prayer position is about finding peace. It is therefore a wonderful remedy for stress and hecticness. The clasped hands signal inactivity to the body – our hands are literally tied; they can no longer restlessly type, grasp, and feel. The restlessness that may be troubling you because of your job or your personal situation disappears. This slowing down also has a positive effect on your mind, as it can finally free itself from the annoying carousel of thoughts. However, the prayer position is not simply a position of rest. Rather, an energy flows between the hands, which many people clearly feel. You can close the energy circle by slowly bringing your hands together, thus forming a physical unit. Anjali Mudra - Conclusion The simplest yoga postures are often the most powerful. It doesn't matter what denomination you belong to or whether you're even religious. It serves to create an energy circle with the feeling of arrival in life. Anjali Mudra has a meditative quality and allows you to forget your everyday worries for a moment. It can also be a source of inspiration when problems arise or when you're looking for solutions. To do this, place your hands in front of your forehead to tap into the physical and mental energy circle. Overall, the prayer posture is not just a friendly and loving gesture, but a mental journey of relaxation into your own body. The prayer posture can be practiced several times a day and is always beneficial when you feel particularly stressed or are looking for a way out. There's no time limit – stay in this powerful posture until you feel like you're being filled with new energy. Image © dolgachov / 123rf.com

Ashtavakrasana - the eight-angle pose

by Nick on Mar 17 2017
Ashtavakrasana - the eight-angle pose Ashtavakrasana, also called the eight-angle pose, is a very difficult asana, but it can produce a variety of positive physical and mental effects. Named after the sage Ashtavakrasana The exercise is named after the sage Ashtavakrasana, whose body was bent in eight places. Hence the name Ashtavakrasana, as "asta" means eight and "vakra" means bent. This pose is an arm balance suitable only for advanced practitioners and is rated at the highest level of difficulty. Ashtavakrasana is meant to symbolize the sage's bent appearance and requires considerable strength in the arm muscles. Practice leads to success First, get into a cross-legged position . Now, use your arms to pull your right knee up to your chest and bring the sole of your right foot to your left elbow. Then, wrap your right arm around your right knee and bring your hands together to hold your leg in place. It is important that you maintain a straight posture and drop your shoulders. Open your hips by swinging your shins. Place your right hand under your right calf and bring your right leg over your right shoulder. Place your palms on the floor and cross your ankles. Bend your elbows and bring your legs together at the right upper arm. Stretch your chest forward and support your weight with your hands. This pose should be held for at least 30 seconds and can be repeated up to five times a day. Health benefits of Ashtavakrasana The eight-angle pose primarily trains strength, balance, and flexibility of the arms, legs, joints, shoulders, and torso. The pose is very strenuous for beginners, but with practice, it becomes increasingly easier. This yoga asana trains the body holistically, and positive effects can include muscle building and joint strengthening. Ashtavakrasana is said to make the body strong and the mind calm; it trains endurance and can improve blood circulation. The spine is stretched, allowing it to free itself from its rigid, bent posture. Overall, the eight-angle pose is a strength exercise, but with good fitness, it can have extremely positive effects. Beginners can use a variation of Ashtavakrasana to reduce the effort required: This involves leaning the body against a wall to relieve pressure on the hands. As mentioned, this asana is a challenging pose. If you have pain or injury to your wrist or shoulder, or are suffering from disc problems and/or other back problems, you should not attempt this pose. Conclusion As an exercise for advanced practitioners, the challenging Ashtavakrasana is highly recommended because it trains strength and endurance and can therefore have a truly significant physical effect. It also balances the mind, calms you down, and allows you to switch off from the hectic pace of everyday work. We recommend performing the exercise against a wall at first to relieve strain on the arms. Well-trained individuals can repeat the asana up to five times a day, but never for longer than half a minute each time. Ashtavakrasana is more about precision than speed. Perform the exercise slowly and diligently, and remember that you don't have to prove anything to yourself. Despite the physical benefits, this is still a yoga exercise and not intended to train your arms, core, and legs like you would in a gym. An ideal way to balance out this strenuous exercise is to follow it with a light meditation asana, such as the prayer pose. It's also recommended to learn the eight-angle pose from a yoga expert, as incorrect execution can be harmful to muscles and bones. Image © 4framegroup / 123rf.com

Prenatal Yoga: holistic yoga for expectant mothers

by Nick on Mar 13 2017
Prenatal Yoga: holistic yoga for expectant mothers Just a few decades ago, people would have just shaken their heads in horror at the thought of prenatal yoga. Exercise during pregnancy? And then yoga, with all its contortions? It's a good thing those days are over! Today, prenatal yoga, with all its beneficial effects, is on the agenda for many expectant mothers and also serves as a useful complement to traditional birth preparation classes. Here you'll learn what prenatal yoga is all about and how it can support you through your pregnancy. Something important to note: As a pregnant woman, you can generally attend regular yoga classes and adapt your exercises to your level of fitness with the help of your yoga instructor. However, in regular classes or open prenatal yoga sessions, your yoga instructors will specifically address the needs of expectant mothers, and you can also exchange ideas with other pregnant yoga practitioners before and after the class. Prenatal Yoga for Body, Mind and Soul Like all other forms of yoga, prenatal yoga is holistic and aims to restore your inner and outer balance. Physically, there are numerous asanas, as well as breathing exercises, that can make pregnancy particularly pleasant, alleviate typical discomforts, and perhaps even facilitate labor. All asanas in which you stretch your spine relieve the strain on your back, which is increasingly burdened by the weight of your baby. You also gain a basic level of fitness that will certainly be beneficial during delivery. With all exercises that also train the pelvic floor, you create a good foundation during pregnancy for a rapid recovery after birth. Meditation and all relaxing asanas are particularly beneficial for your soul. The key here is to find serenity and a sense of trust, which will help you embrace the miracle of birth without anxiety or tension. Prenatal yoga can also provide valuable strength for the unfamiliar and often somewhat stressful period after delivery. Important tips about pregnancy yoga You alone know best what's good for your body. So be careful not to overexert yourself. Especially when holding asanas for longer periods, it's important to maintain focused breathing and not hold your breath. Simply exit the asana early if you notice your breathing is no longer flowing normally and assume a position that's relaxing for you. Also avoid poses that place greater pressure on your abdominal and pelvic region (for example, the bow pose ), as well as asanas that involve excessive stretching in the torso area. To prepare for birth, nature gives you increased flexibility, especially in the last trimester of your pregnancy. However, you shouldn't fully utilize this flexibility in prenatal yoga to avoid overloading yourself and your tissues. Be careful with inversions The closer you get to labor, the more caution you need to exercise with inversions. Toward the end of your pregnancy, your baby's head will slide down deep into your pelvis. In rare cases, inversions can have the opposite effect. Meditation or relaxation before and after classes often takes place in a comfortable supine position. Not all pregnant women enjoy this. During prenatal yoga, position yourself in a way that feels comfortable to you. You can make yourself comfortable with blankets, blocks, or pillows , relax in a side position, or simply sit with your back against a wall. If you have any complaints, consult your doctor Inform your doctors that you're going to prenatal yoga. If you have any problems, discuss them with your gynecologist or even with your orthopedist if you have back pain or the sciatica that is typical of pregnancy. Once your doctors have given you the okay, there's nothing stopping you from practicing relaxing prenatal yoga for pregnant women! Image © halfpoint / 123rf.com

Paripurna Matsyendrasana: the Lord of the Fishes

by Nick on Mar 10 2017
Paripurna Matsyendrasana: the Lord of the Fishes You're familiar with the twist pose from yoga, or perhaps from the relaxation and stretching phase after a sports class. In Ardha Matsyendrasana, you place one bent leg over the other, grasp the knee with your forearm and elbow, and twist your torso over the upper leg. In fact, this well-known pose, which increases spinal flexibility, massages the abdominal organs, and has a positive effect on the nervous system during stress, is essentially just half the twist pose or half the Lord of the Fishes pose. The full, somewhat more difficult version of this pleasant spinal twist is Paripurna Matsyendrasana. A great master as a role model This asana also has a sonorous name derived from Sanskrit. "Matsya" means "fish," "Indra" means something like "king of the gods," and "asana" is the term for "posture" or "stance" in yoga. "Paripurna" translates as "complete" or "perfect," especially when used to describe a person. The Lord of the Fishes (in English, this pose is known as the "Lord of the Fishes") is closely linked to a mythical figure. He is considered a master who, according to legend, founded Hatha Yoga together with Shiva, and gave this graceful asana its name. The difference to the half swivel seat Unlike Ardha Matsyendrasana, the lower leg in the twist pose in Paripurna Matsyendrasana is not stretched out on the floor. It is bent, and the foot rests on your thigh, as in the classic lotus pose . Your forearm, which in the half twist still clasped your upright knee in a bent position, is extended. With your upper arm, you gently press against the knee from the inside. Your hand rests on the outside of your foot. Half variation of the exercise Paripurna Matsyendrasana Most yogis can't do Paripurna Matsyendrasana right away. However, a good place to start is with the half twist pose, where you can already feel the beneficial effects of the twist. Simply practice placing your feet on your thighs separately while assuming lotus position. You can gradually increase the twist of your spine a little more intensified in the half twist pose, but only as far as you feel comfortable. Beneficial effects for body, mind and soul Paripurna Matsyendrasana stretches and twists the spine in a single pose. You'll feel this mobilization as a beneficial effect, as will the lifting and stretching of your ribcage. The expansion of the torso has two additional beneficial effects. Firstly, you stretch and strengthen the muscles of your abdomen and back (depending on which side you perform this twist). Secondly, you massage and revitalize several internal organs, especially your kidneys, liver, and digestive system. In this way, the full twist pose (as well as the half twist pose) can also contribute to detoxifying your body. Of course, with the paired organ and muscle systems, it's important that you perform Paripurna Matsyendrasana in both directions. With regard to mind and soul, Paripurna Matsyendrasana has a balancing and harmonizing effect. The Lord of Pisces pose therefore contributes not only to your external posture but also to your inner balance. The twist pose is a good exercise for balancing stress or restlessness, as you should ensure a calm flow of your breathing. Caution during pregnancy or certain illnesses You should avoid the full twist pose, especially in the advanced stages of pregnancy. At the beginning of your pregnancy, you can still sit up and relax in the half twist pose. Caution is advised if you have any back problems or discomfort, especially problems with the intervertebral discs or spinal nerves. Twisting movements like Paripurna Matsyendrasana can also be counterproductive in these cases. In such cases, it's best to consult your family doctor or perhaps even your treating orthopedic surgeon! Image © byheaven / 123rf.com

Malasana - Garland Pose - Deep Squat

by Nick on Mar 08 2017
Malasana - Garland Pose - Deep Squat Malasana is also known as garland pose or deep squat. This yoga exercise offers various benefits, which you'll learn about in the following guide. You'll also receive useful tips on how to best perform it. The asana is also suitable for prenatal yoga, or pregnancy yoga. How is Malasana performed? First of all, you should warm up beforehand. Place your hands in prayer position (Anjali Mudra) in front of your heart. Inhale and then come into a deep squat. Your feet should be hip-width apart, your hips and groin should be slightly more open, and your pelvis should hang down with your entire body weight. If you can't get your heels to touch the floor, you can place a rolled-up towel underneath them to keep them in the air. Although you should keep your feet flat, keep your body weight on your toes if possible. Bring your elbows in front of your knees and your hands in front of your chest. Now bring your upper body towards your legs, looking straight ahead. Take about five calm breaths before returning to a standing position. What effects can you achieve with Malasana? Malasana is an ideal exercise, especially for pregnant women, to promote pelvic mobility and improve blood circulation to the area. Regular practice can make childbirth easier. Non-pregnant women and, of course, men also benefit from it. The ankles, calves, and lower back can be stretched, and the lower back also relaxes. Furthermore, the asana helps strengthen the abdominal muscles and open and increase mobility in the hips and groin. The deep squat also boosts the metabolism, stimulating digestion and preventing constipation. The intestines can be brought back into their ideal rhythm, thus optimizing metabolism. You can also strengthen your balance through the Garland Pose. The energetic effect of the asana is also very noticeable. Since Malasana induces a feeling of calm, it is important that you truly immerse yourself in the deep squat. What should you pay attention to when doing Malasana? Correct execution of the exercise is very important to reap its positive health benefits, but there are a few tips. If you feel tired in the pose, for example, you can shift your body weight onto your heels and then back onto your toes. The deep squat has various positive effects, but the asana is not suitable for everyone. People suffering from serious knee injuries should avoid this pose. If you have minor knee problems, you can also sit on several blocks to relieve pressure on your knees. You can place your feet slightly wider or closer together to find the distance that suits you best. If you have lower back problems, you should consult a doctor or yoga teacher , or try the asana with the latter. Conclusion This is the useful information and tips about Malasana. This yoga exercise is ideal not only for pregnant women due to the numerous benefits that can be achieved with correct and regular practice. To maximize the effect of the deep squat, it is recommended to lie on your back at the end, place your feet on the floor, and let your knees collapse. Close your eyes, place your hands on your stomach, and breathe. You will notice how good this feels. For beginners, practice is worth it. It is important to take the time to get to know your own body and get used to positions like the deep squat. Image © fizkes / 123rf.com

Pashasana: The Noose of Samsara

by Nick on Feb 28 2017
Pashasana: The Noose of Samsara Pashasana (sometimes also "Pasasana") is a continuation of the word "pasha," which means "rope," "fetter," "noose," or "trap." "Asana," on the other hand, means "posture," "seat," or "position." The term is therefore used for anything that is intended to bind the soul and thus binds oneself to the cycle of rebirth (samsara). Pashasana is a pose in which the body is formed into a loop. To achieve this "loop of rebirth," the arms are wrapped around the legs and back. Performing the Loop of Samsara This exercise is especially recommended for advanced practitioners. When performing the pose, ensure that you reach the looped position slowly. Breathing should also be considered with each step, and this becomes important not only in the final Pashasana pose. Inhale after each movement listed here, then exhale with the subsequent movement. At the beginning of the exercise, raise your arms to the sides, spread your fingers, and point them toward the floor. Inhale and then exhale. Squat down and try to find your balance. In the squatting position, lower your feet. Your bottom is now off the floor, and your knees are pointing towards the ceiling. Now reach around your knees with your right arm and cross them so that your right arm is touching your outer right thigh. You can tell if the twisting movement is correct when the outside of your hand touches the outside of your thigh. This means that your arm, including your shoulder, is turned very far. During this phase, you can use your left arm to support yourself so that you don't lose your balance while squatting. After inhaling and exhaling several times, you can then move into the final Pashasana pose. To do this, raise your left arm, which has been supporting you so far, and bring it behind your back towards your right arm, which is still in contact with your thigh. The goal is for both hands to touch, so that you are essentially "shaking hands." For this to work, your left arm must also be twisted widely. Your entire upper body automatically moves to your left. Your chest will then rest next to your left leg. In this position, you can then grasp each other's wrists. You are now in the final Pashasana pose, and you should inhale and exhale at least five times, find yourself, and feel the active stretch in your torso, arms, and legs. Make sure you don't lose your balance as your hands connect. To increase the tension, you can also turn your head and look toward the ceiling. This will create additional tension in your neck. Practice the loop or Pashasana step by step Because this is an advanced exercise, you should practice it step by step. The goal isn't to force yourself to the point of painfully spraining yourself or pulling a nerve. If the full loop doesn't work right away, you can also work your way up to the final pose by gradually working through several partial exercises. Pashasana is said to have a therapeutic effect on back pain. So, if you suffer from tension or localized pain in the back and neck area, it may be able to alleviate it. Painful tension in the shoulders may also be relieved. Furthermore, Pashasana may have positive effects on digestive problems, asthma, or menstrual cramps. This exercise could also provide short- to medium-term relief from bloating. Image © fizkes / 123rf.com

Setu-Bandhasana, the Yoga Bridge

by Nick on Feb 24 2017
Setu-Bandhasana, the Yoga Bridge Setu-Bandhasana, the bridge pose, is a counterpart to Shoulderstand and Plough Pose . It is an effective foundational pose in the popular Yoga Vidya series. The bridge pose is followed by the Wheel Pose (Chakrasana) or the Fish Pose (Matsyasana) . In the following guide, you'll learn how to perform this yoga exercise correctly, what to keep in mind, its benefits, and who it's suitable for, or who should avoid. How does the Setu-Bandhasana Bridge work? To perform this yoga pose, lie on your back and raise your legs. Place your feet hip-distance apart. Your knees and ankles should be in a straight line. Place your arms lengthwise, palms facing down. Inhale and slowly lift your back. You can support your back with your palms. Gently roll your shoulders. Touch your chin with your chest, but do not move it. Tighten your buttocks, and rest your body weight on your shoulders, arms, and feet. Breathe calmly throughout the pose and hold for about two minutes. Exhale to end Setu Bandhasana Bridge. What are the effects of the Setu-Bandhasana Bridge? Physical Benefits of Setu-Bandhasana Setu Bandhasana Bridge can release tension in the lumbar spine and neck, as well as strengthen the wrists, legs, and buttocks. The exercise has an invigorating effect, especially for a tired back. The thighs are strengthened. The muscles are strengthened and stretched. The same applies to the chest, neck, and spine. The latter remains or becomes flexible and revitalized. The entire front of the body is intensely stretched, and the back of the body is strengthened. The exercise also contributes to the normalization of thyroid function, which can prevent or alleviate symptoms. Furthermore, it promotes the expansion of the abdominal organs, thus positively affecting digestion. This yoga pose opens the lungs, which can also improve breathing. It is also beneficial for asthma, high blood pressure, and osteoporosis. In the bridge pose, the abdomen is higher than the heart, which improves the return of blood to the heart. The abdominal organs can also regenerate. This yoga pose is also helpful during menstruation and for menopausal symptoms. Mental, energetic and spiritual benefits of Setu-Bandhasana This yoga pose calms the brain, can reduce anxiety, and contributes to stress reduction and alleviates depression. The bridge is considered a rejuvenating exercise. Spiritually, the practice helps achieve wholeness. Who is the Setu-Bandhasana Bridge not suitable for? When performing Setu Bandhasana Bridge, contraindications should be strictly observed. Anyone suffering from neck, thyroid, or lower back problems should only perform this yoga pose after consulting a doctor, alternative practitioner, or yoga instructor. People with severe lower back pain should not perform the bridge pose from shoulder stand, but rather from a supine position. Inversion poses should also be avoided in cases of eye disorders, retinal detachment, high blood pressure, or serious heart conditions. Conclusion These were the best tips for the Setu Bandhasana Bridge. Whether you're suffering from tension, back pain, or lack of mobility, this yoga exercise will help you feel stronger and more flexible. This isn't just beneficial for professionals who sit for several hours a day, or who carry heavy loads or generally perform physically demanding tasks. The exercise helps maintain correct posture and thus avoid various ailments. Image © fizkes / 123rf.com

Urdhva Prasarita Padasana: Legs stretched upwards to strengthen the abdominal and back muscles

by Nick on Feb 17 2017
Urdhva Prasarita Padasana: Legs stretched upwards An asana that is quite simple to perform and very effective in its effects is "Urdhva Prasarita Padasana." Translated from Sanskrit, urdhva means "upward" or "above," prasarita means "outstretched," pada means "foot," and asana means "posture." This translation should give you an idea of how to perform this yoga pose . You lie on your back and swing your outstretched legs from the floor into a 90-degree bend, then back down again. This movement is performed several times, for at least a minute. Instead of resting your outstretched legs on the floor, you let them hover just above the floor and then bring them back up simultaneously. The movement of Urdhva Prasarita Padasana strengthens your abdominal and back muscles and helps you improve your overall posture. Deep muscle training for the abdomen When performing Urdhva Prasarita Padasana, the psoas muscles are primarily targeted, a particularly deep muscle located behind your abdominal organs that is usually difficult to reach. The psoas, also known as the psoas muscle, attaches to the front of the lumbar spine in the lower back area, runs along the inner side of the pelvis, over the pubic bone, and to the inner surface of the femur. This muscle group is particularly important for your overall body structure, posture, and movement, and also influences digestion. Due to the way these muscles are positioned, performing Urdhva Prasarita Padasana can not only have a positive effect on your lower abdominal muscles, but also on strengthening your lumbar region. Thus, Urdhva Prasarita Padasana can strengthen your psoas and back muscles and improve your overall posture. To perform this asana correctly, however, you should have the right mental image to avoid back and hip injuries. The image of a marionette can be helpful here. How to perform Urdhva Prasarita Padasana correctly Imagine your legs are being guided into position by the strings of a puppeteer sitting on your lumbar spine. This is because the movement should be guided precisely from this area of the body to be performed correctly. Exhale on the upward movement and inhale again on the downward movement. There should be no hollow space in your lumbar region; in other words, your back should remain completely flat on the floor during this asana. If your back lifts off the floor, it's an indication that you still lack the necessary abdominal muscles to perform Urdhva Prasarita Padasana correctly. To help, instead of placing your hands on the floor to the right and left of your body, place them palms down under your hips. This hand position can help you perform Urdhva Prasarita Padasana without causing lower back pain. Instead of placing your hands under your hips, you can also place your fingertips on your lower abdomen, below your belly button, and feel your stomach tense. It's also helpful to place your arms and hands above your head, fully extending your arms and thereby shifting your center of gravity. Urdhva Prasarita Padasana in practice Only lower your legs as far as you can while keeping your lower back stable on the floor. Roll your tailbone toward your heels and tuck your navel toward your spine. Extending your arms upward allows you to lengthen your waist and ribcage and shift your center of gravity. Repeat the up and down movement several times, increasing the number of repetitions over time. Hold your legs in the lower position for five to ten seconds initially, gradually increasing this position to up to one minute. Image © rognar / 123rf.com

Jathara Parivartanasana: Letting go in a twist

by Nick on Feb 14 2017
Jathara Parivartanasana: Letting go in a twist It's one of the favorite poses of many yogis: Jathara Parivartanasana is an incredibly relaxing pose associated with several valuable benefits for the body, mind, and soul. This abdominal twist is not only suitable as a regular part of your yoga practice but also serves as a gentle way to wind down after a strenuous workout. As with many other yoga poses, the Sanskrit name of Jathara Parivartanasana already explains the exercise: "Jathara" translates as "belly," and "parivarana" means "to move back and forth." The asana is a twist of the abdomen, performed in a comfortable supine position. In descriptions of yoga exercises, you'll therefore often find Jathara Parivartanasana referred to as "belly twist" or "lying twist." Correct execution is important At first glance, Jathara Parivartanasana appears to be an effortless pose. However, as with all other asanas, you need to pay attention to a few things to protect your body from excessive strain and to enjoy the beneficial effects of this pose. Begin the exercise in a relaxed supine position. Depending on the variation—in Jathara Parivartanasana, you can bend both legs or just the upper leg—bend one or both knees and draw them toward your chest. With your next exhalation, gently lower your legs to the floor and move your head to the opposite side. Your arms are stretched out on the floor at your sides. Close your eyes and hold the asana for six to ten breaths. Then switch sides. Two things are particularly important in this attitude. First, you should make sure your hips stay upright. Second, it's crucial for alignment that both your shoulders remain on the floor, or rather, on the mat. Important: Never exert strong pressure on your knees unless they flow to the floor through gravity alone or with the gentle support of your hand. Be patient and let go—both physically and mentally. With time and some practice, the flexibility in your core will improve. Individual variants possible If you're a beginner and want to gradually get used to Jathara Parivartanasana, you can rest your knees on a cushion while twisting. If you're an advanced yogi or find this pose particularly easy right away, you can further strengthen the twist by gently pushing your upper knee toward the floor with your hand. Relaxation and energy This exercise clearly demonstrates that relaxation and the influx of new energy are not mutually exclusive in yoga. In many cases, you'll feel the restorative effects of Jathara Parivartanasana immediately. This is why the exercise is often placed at the end of a yoga class with intensive practice. You'll also notice how the twist pleasantly stretches the lateral muscles of your back and relaxes your back. Your spine recovers in the neutral position, and your intervertebral discs are replete with the fluid necessary for their cushioning function. With extended practice, you may notice how Jathara Parivartanasana can also improve any back pain or your digestion. The asana has a detoxifying effect on your body and can also restore balance to your nervous system. The energetic effect of Jathara Parivartanasana is located in your torso area: The relaxing abdominal twist affects both the navel chakra and your heart chakra . Few restrictions The lying abdominal twist is beneficial for almost all yogis (especially after forward and backbends!) and also for athletes. However, you should be careful if you have chronic complaints or conditions in the lower back, hips, or knees. In these cases, you should consult your doctor beforehand or ask your yoga instructor for an alternative. Image © fizkes / 123rf.com

Chakrasana - a path to heart opening

by Nick on Feb 08 2017
Chakrasana - a path to heart opening There are always yoga poses that beginners, in particular, believe they will never be able to achieve. These include headstands and crow 's pose, as well as Chakrasana, the wheel. Those who encounter this pose for the first time often believe they will never be able to muster the necessary strength and flexibility, and perhaps even the courage. At the same time, Chakrasana also shows that with a gentle introduction and preparatory exercises, more is possible than you might think. This applies not only to your yoga path, but to your entire life. The wheel of your body You're probably familiar with the yoga term Chakrasana (Sanskrit: chakra = wheel) from your childhood. Even in school classes or children's gymnastics classes, the so-called "bridge" pose is a classic exercise. The practitioner stands on their hands and feet, their entire body forming the bridge, with the belly facing upward. Through the bend, the positions of body parts and organs shift relative to each other: Now the belly is higher than the heart, which is why Chakrasana is one of the inversions in yoga. Flexibility and strength The Wheel Pose is an asana that trains numerous muscles. It primarily strengthens your hands and arms, feet and legs—but also your buttocks. Chakrasana is also an important element in the practice of many yogis for effective stretching. You stretch the muscles of your entire front side, especially in the thighs, abdomen (this also boosts your digestion!), chest, shoulders, and neck. Many people who come to yoga want to improve their back health, especially their spine. Chakrasana is a classic backbend that increases back flexibility and can protect against injury. If you want to try this challenging asana, which is one of the more advanced yoga poses, but have back problems (especially in the lumbar spine), it's best to consult your doctor beforehand or ask your yoga instructor to show you an easier variation of the wheel. Physical and mental strength Chakrasana is a yoga pose that beautifully demonstrates the connection between body and mind, between external and internal posture. The backbend not only opens the chest and abdominal area physically. "Opening the heart" also means approaching life and other people with openness. It's clear that you need a certain amount of strength, especially in your arms, to assume Chakrasana. However, you can develop this gradually with targeted exercises. Even with strengthened muscles, you will still need a certain amount of willpower to commit to and maintain the asana in the yoga wheel. This experience not only shows you your stamina, but also helps you endure and master situations in everyday life. This strengthens you a little more each time. Energy for your chakras Chakrasana has the word chakra in its name. It's no wonder that this asana has an activating effect on two of your chakras. First, of course, on your heart chakra (Anahata Chakra) , which brings love, devotion, and lightness to your life. Second, through the backbend, you also stimulate Vishuddha, your throat chakra . Your energy circulates here, which has a purifying effect on your emotions and helps you show others who you are. Your path to Chakrasana To get into bridge pose, lie on your back with your knees bent on your mat. Place your hands on the floor to the right and left of your head. Stretch your chest upwards and gently place your head on the mat. Beginners can stay in this position; more advanced yogis can push themselves up until your arms are almost (or fully) extended at the elbows. There are wonderful exercises for the necessary strength and flexibility that are accessible even to yoga beginners . For example, you can improve your arm strength in the plank pose (Chaturanga Dandasana) . You can train your back flexibility statically in the camel pose (Ustrasana) or more dynamically with the classic sun salutation (Surya Namaskar) . Image © fizkes / 123rf.com

Uttana Padasana - the stretched foot pose

by Nick on Feb 05 2017
Uttana Padasana - the stretched foot pose A particularly graceful yoga pose is Uttana Padasana (also: Uttanpadasana), the extended foot pose. This exercise comes in several variations. But that shouldn't confuse you, because there's no "right" or "wrong" in yoga anyway. The key is to find the pose that's right for you. The somewhat simpler (but no less effective) pose is lying on your back with legs together and stretched vertically upwards. Especially in Ashtanga Yoga, you'll often see a form of Uttana Padasana, where the back arches off the mat and only the hips and back of the head are on the floor. In this advanced form, the outstretched arms and legs reach diagonally forward and upward. In both forms, the translation of the name of the pose from Sanskrit already typically explains its appearance: "Utta" means "upward facing", "Pada" means "leg" or "foot". For your belly - inside and out If you try Uttana Padasana for the first time, you might be surprised: The asana looks very simple at first glance, but this first impression is deceptive. Raising your legs vertically (or, in the slightly more difficult version, diagonally upwards) will require all your abdominal muscle strength. But that's a good thing, because the strain will strengthen your abdominal muscles. This is especially beneficial for people who suffer from lower back pain. Uttana Padasana also has an effect on the inside of your torso: digestive problems such as bloating or constipation can be gently relieved. Furthermore, the return of blood from the legs after a long day at work is not only very pleasant, but can also decongest veins and promote circulation. Stimulate the chakras The advanced variation of Uttana Padasana energizes the throat chakra through the backbend in the cervical spine. This is where your emotions are purified, allowing you to face the world authentically again—as you truly are. In Uttana Padasana, you are simultaneously connected to the mat (more or less depending on the pose) and stretch your legs (and possibly arms) upward. You simultaneously feel the comforting grounding in the earth and the urge to connect with the highest. Practice individually To start, the easier version of Uttana Padasana is a good choice. Tighten your stomach and glutes as you raise your legs from a supine position. Keep your lower back firmly planted on the mat to protect your spine. If you need a slightly easier asana, lift one leg first, breathe five to ten times, and then lower that leg back down. Tip: If you actively press your palms into the floor next to your body, this support will help you lift your legs more easily. In the advanced variation of Uttana Padasana, correct exercise execution is particularly important. This applies, firstly, to the sensitive cervical spine. Here, it's important to lower the back of the head gently and never abruptly. Furthermore, hyperextension should always be controlled and should never cause pain. The same applies to your lumbar spine: Even if your back lifts off the mat in this variation, always be careful to avoid an unhealthy arch by maintaining controlled core tension. Control and letting go Important: In either form of Uttana Padasana, you should only stay as long as your abdominal muscles can support the weight of your legs. As a general rule, the closer your legs are to the floor, the more difficult the asana becomes. If your abdominal muscles are too weak or tired, you'll notice a hollow back or a tightening sensation in your lower back. It's time to exit the pose in a controlled manner and move into a position where you can relax the most! Image © djoronimo / 123rf.com

Supta Konasana: new perspectives in the lying angle

by Nick on Feb 02 2017
Supta Konasana: new perspectives in the lying angle Anyone who practices yoga quickly realizes that among the numerous asanas, there are also a whole range of inversions. These have different effects on the body, but sometimes even more so on your mind and soul. Worries and fears often arise precisely when our minds are going around in circles and we're stuck in our old thought and behavior patterns. With a kind of tunnel vision, we see ourselves and our surroundings only in a very limited way. A way out seems impossible. With inversions, yoga helps us turn our world upside down in a positive sense and gain a different, often valuable and helpful perspective on things. One of these poses is Supta Konasana, the Reclining Angle Pose. Asana from Ashtanga Yoga The term Supta Konasana comes from Sanskrit. "Supta" means "lying" or "sleeping," and "kona" translates as "angle." You'll find this pose in the Primary Series of Ashtanga Yoga . The reclining angle pose is a variation of the plow pose (Halasana) . As in the plow pose, the yogi lies with only the shoulders on the mat and has raised their legs above their head to the floor. However, unlike the closed legs in the plow pose, in Supta Konasana the legs are spread wide, forming an angle. The arms are also behind the head. The thumb and index finger grasp the big toe on the same side of the body. Valuable effects With the reclining angle pose, you enter a posture that has a holistic effect on the balance of body, mind, and soul. First, this asana stretches the often shortened muscles on the back of your legs and your lower back. Your core muscles are strengthened, creating a stable center. It can also gently stimulate your thyroid, thus enhancing its function. Supta Konasana also activates your throat chakra , which is responsible, among other things, for your ability to communicate. If you sometimes find yourself at a loss for words when faced with certain situations or events, the reclining angle pose is ideal: relaxing and energizing at the same time, you can rediscover your language and express yourself as you need. Getting into Supta Konasana correctly Begin in Dandasana (Stick Pose) , sitting on your mat with your legs stretched and your back straight. Now, engage your core muscles in your stomach and back and gently roll back as you exhale. The pressure of your palms on the floor can help. Spread your legs behind your head, grasp your big toes with your first two fingers, and gently place them on the floor. Immerse yourself completely in this unfamiliar pose and take at least three to five full breaths. An alternative is to spread your legs while sitting and clasp your toes. Then, from this position, roll into a lying angle. This approach is a bit more difficult, as you don't have the support of your arms when rolling back, and you have to draw most of your strength from well-trained abdominal muscles. Helpful ways to the lying angle Not every yogi can master this Ashtanga Yoga pose right away. But that's okay, because you can approach the position step by step, according to your abilities. If you lack the flexibility to grasp the straight and bent legs in the inverted pose, you can practice this position while sitting until you have achieved the necessary flexibility. However, you may find the unfamiliar inverted pose too uncomfortable at first. You can help yourself here by placing your feet against a wall after rolling back into Supta Konasana, or simply on the sofa at home. Over time, you will be able to become more involved in this restorative asana and gradually move your legs deeper. Image © byheaven / 123rf.com

Salamba Shirshasana - the supported headstand

by Nick on Jan 30 2017
Salamba Shirshasana - the supported headstand Salamba Shirshasana is the Sanskrit name for the supported headstand. It is derived from the following combination: "Sa" stands for "with," "alamba" refers to the support, and "sirsa" is the name for the head. The pose is classified as an inversion pose. In terms of difficulty, it can best be described as "moderately difficult" to "relatively easy." The supported headstand stimulates several parts of the body, especially the neck, arms, torso, and shoulders. Overall, however, it is a good exercise for the entire body. Salamba Shirshasana works best with two yoga blocks and a wall for support. Performing Salamba Shirshasana Salamba Shirshasana can be performed with one or two supports. For the single-support variation, lean your back against the wall to make the pose easier and more comfortable. You can gain additional support by resting your shoulders on the two yoga blocks mentioned above. In this case, your head would be centered between the blocks. This additional support can be particularly helpful for beginners, not only because it helps but also because it provides additional security for the first two or three times you do it. Once you've gotten used to the supported headstand, the wall is sufficient support. As the name suggests, this exercise doesn't require any support at all. To perform Salamba Shirshasana for the first time, position yourself on your knees facing a wall with two yoga blocks roughly the same distance between your shoulders. The blocks are on the floor and remain there throughout the pose. In the second step, bend your entire body forward, bringing your face closer to the wall. In this step, position your hands in front of the two blocks, ideally with your fingertips lightly touching them. Similar to a forward roll, position your shoulders on the block to your left and right. Stretch your head straight towards the floor so that the top of your head touches the floor. Keep your hands in front of the blocks, with your fingertips lightly touching them. In the next step, straighten your legs and lift your bottom upwards. You are now in the ideal position to slowly move into supported headstand. First, raise one heel toward your bottom, then raise the other leg, assuming an "egg shape." In this position, you are already in an upright position, but your legs are still tucked in, so your knees are leaning toward your head. Here, you can take a deep breath. In the final step, slowly extend your legs toward the ceiling: this will bring you to Salamba Shirshasana. Once you've reached this point, it's up to you whether you want to use the wall for additional support. Regardless of whether your legs are swinging freely or leaning against the wall, you should remain in the Salamba Shirshasana position for at least three deep breaths. It's important to keep all parts of your body active throughout the entire exercise and to be aware of your position in space. If you want to end the supported headstand after at least three breaths, do so as carefully and consciously as you entered the position. Therefore, first lower one leg slowly towards the floor and then pull the other leg up halfway. This successfully completes Salamba Shirshasana as an exercise. Image © fizkes / 123rf.com

Janu Shirshasana - the head-knee pose

by Nick on Jan 27 2017
Janu Shirshasana - the head-knee pose Janu Shirshasana, the head-to-knee pose, is a popular asana in Hatha Yoga . It is a one-legged forward bend. Shirsha represents the head and Janu the knee. The following guide explains what Janu Shirshasana is, how to perform the yoga exercise, and what benefits it can have on your body, health, and yourself. What does Janu Shirshasana mean? Janu: the knees Shirsha: the head Asana: the posture or position How is Janu Shirshasana performed? Sit on a mat. Your back should be straight so that you are sitting upright. Your chest should be lifted and your neck long, with your hands next to your hips. Your shoulders should be low and your face relaxed. Take a few breaths in this position. To perform the yoga pose Janu Shirshasana, you can then stretch out one leg, place your hands on your foot, and then move your head towards your knee. It is best to move your chin towards your knee or your head towards your feet. You can do this according to your level of fitness and change it over time. Breathe in as you do so. You will notice that the longer you stay in the pose, the better the effect. You can come out of the pose either by standing up with a straight back and extended arms and then switching sides, or by rolling up vertebra by vertebra. Who is Janu Shirshasana suitable for? The Knee-Head Pose, an optimal floor exercise, is suitable for beginners and advanced practitioners. It is easy to learn even without yoga experience. Janu Shirshasana is usually integrated at the end of a yoga practice. Beginners can place a pillow under the bent knee for support. As a beginner, you only bend forward as far as you can while your back is straight. Try to gently sink forward a little more from the hips with each exhalation. The more you practice the exercise, the better you will generally be able to move your head towards your knees. Another good option is to initially place a yoga strap around your feet, grasp the ends, and gently pull yourself forward. Beginners are advised to seek guidance from a yoga instructor to avoid mistakes and to avoid harming the body through the Head-Knee Pose. What are the positive effects and benefits of Janu Shirshasana? The mobility of the thigh muscles, hips, and back can be improved through the head-knee pose. The abdomen and legs can be strengthened, toned, and toned. The spine is usually stretched, and the hips opened. A stiff back or tense hamstrings can be loosened through Janu Shirshasana. The exercise often has a relaxing effect on the back and neck muscles. The asana acts like a massage of the abdominal and pelvic organs. Janu Shirshasan can therefore have a positive effect on digestion and thus help with related problems. The exercise is recommended for all urinary tract disorders, as it can contribute to healing. The head-knee pose is also often helpful for intestinal colic and prostate and uterine problems. Furthermore, kidney and adrenal function can be strengthened. Because you become highly energized, weakness and lack of motivation are usually eliminated. Stress reduction is promoted, and blood pressure stabilizes. Conclusion Janu Shirshasana is a yoga pose with numerous benefits for the body and mind. Correct execution is crucial. Avoid sudden movements. The same applies to strenuous exercise. The effect of the asana lies solely in the continuity. Janu Shirshasana is not recommended for people with knee, back, or thigh problems. People suffering from diarrhea or asthma should also avoid the head-to-knees pose. Image © sergeyp / 123rf.com