Yoga BLOG
Eka Pada Sarvangasana - supported shoulder stand
by Nick
on Jan 24 2017
Eka Pada Sarvangasana - supported shoulder stand Shoulderstand is one of the classic Hatha Yoga poses. This fundamental element, along with the Sun Salutation (Surya Namaskar), is often taught in beginner classes. While this asana isn't easy for every beginner to perform right away, it's one of the poses that, with effective support, can be quickly incorporated into any yoga practice. This is due to its holistic effects on body, mind, and soul. Eka Pada Sarvangasana, the supported shoulder stand, is a good way to learn this asana, which is so beneficial for your well-being, or it's an alternative that you can incorporate into your practice again and again. Beneficial effects You're surely familiar with the feeling when everything becomes too much. When not only your body feels full and sluggish, but your mind also seems to be crammed with information. When you feel physically tired and emotionally overloaded, Eka Pada Sarvangasana is a way to feel light again. Firstly, you'll clearly feel the inverted posture releasing any accumulated fluid from your feet, legs, and abdomen, making it easier to excrete it later. This helps cleanse toxins—in short, everything that unnecessarily burdens your body. If you're trying to lose weight, shoulder stand is also a helpful asana. Through the increased blood flow to your brain, you'll also experience how your nervous system is revitalized and re-energized in Sarvangasana. The three upper chakras of your body are noticeably revitalized, which you'll notice, for example, in an improved ability to concentrate or learn. At the same time, your thoughts calm down, and your soul regains balance after the stress and hectic pace of everyday life: It's not for nothing that shoulder stand is a pose that has a lot to do with balance—both internally and externally! Finding balance with support The fact that the classic shoulder stand requires a certain amount of balance is something that initially puts many beginners off. It requires not only balance but also a certain amount of trust to engage with this unfamiliar posture and to let go a little. Eka Pada Sarvangasana, the supported shoulder stand, helps you with this. The translation of the Sanskrit term Eka Pada Sarvangasana clearly shows you what this exercise looks like and how it supports you both physically and mentally: "Eka" means "one," "Pada" is the foot, and "Sarvangasana" is a combination of "sarva" (whole) and "anga" (body limb) and is the name for the classic shoulder stand. Eka Pada Sarvangasana is a shoulder stand in which you stand with one foot on the ground, thus supporting your balance. Eka Pada Sarvangasana: between the Supreme and the Earth Even though it's a supportive asana from yoga practice, Eka Pada Sarvangasana isn't just recommended for beginners. In this pose, you experience two poles that are important for a yogi. Through the rising body and the upward-pointing leg, you feel connected to the highest, while simultaneously rooted to the earth through the grounded leg. In this static asana, calmly focus on these two aspects. This creates security and harmony, which you need as a solid foundation for your everyday life. Your way into the shoulder stand with support Depending on your physical condition and personal preference, you basically have two ways to get into Eka Pada Sarvangasana. Either you lift the leg you want to extend from the plow position (preferably with a pillow underneath ). This variation offers yoga beginners in particular better control and control during the exercise. If you're already a somewhat experienced yogi and have mastered the classic shoulder stand, you can also lower one leg from Sarvangasana, grounding yourself in Eka Pada Sarvangasana. Image © filipfico / 123rf.com
Parshva Halasana: the twisted plough pose with a focus on flexibility and mobility
by Nick
on Jan 21 2017
Parshva Halasana: the twisted plow Parshva Halasana, often referred to as Parsva Halasana or simply "revolved plow," is a yoga pose that primarily engages the shoulders, back, and neck. Among other things, it helps improve balance and promises its practitioner increased flexibility and mobility. Parshva Halasana is rated as "medium" to "slightly above average" in difficulty. It is therefore particularly recommended for more experienced practitioners or those who want to take their yoga practice to the next level. Performing Parshva Halasana The twisted plow pose puts intensive strain on several parts of the body. However, no additional equipment is required apart from a yoga mat . To perform the exercise, first lie on your back with your legs bent. Ideally, the area around your lumbar spine should be in the lower third of the yoga mat so that there is still enough space above your head. Place your arms flat next to your body, either on the back of your hands or with your palms resting on the floor. The second step is to loosen your knees and prepare for the exercise. Bring your knees straight up so that your toes point towards the ceiling. Keep your knees straight and your arms firmly anchored to the floor. Now comes the actual execution of Parshva Halasana, where you assume the "revolved plow" pose (hence the name). Lower your feet, which are currently pointing toward the ceiling, behind your head. Ideally, your feet should reach the part of the mat above your head. At this moment, your buttocks should stretch toward the ceiling. Please note that the point of this exercise is not to tense up or cause injury. So if you're not able to get your feet completely behind your head the first few times, that's okay too. Lower your legs as far as feels comfortable in your neck. However, there will always be some tension. In the next step, once your feet are behind your head, clasp your hands on the floor. First, pull one shoulder, then the other shoulder, behind or underneath your body. Your hands will interlace as you do so, creating a sense of support that also has a positive effect on the position of your shoulders. You're now in the basic position of Parshva Halasana. Here, you'll already feel how the exercise is affecting your neck, shoulders, and entire back. You'll often also feel a slight stretch in your thighs. To move into the final pose of Revolved Plough Pose, you need to twist, as the name suggests. You achieve this in the final step by moving your feet to the left side of your head. If that still feels good, bend your right knee toward the floor near your left ear. If that still feels comfortable, you can follow suit with your second knee. You should now remain in this position for at least three deep breaths. Then you can release the current Parshva Halasana position, bring your legs back to the center, and repeat the same steps on the right side of your body. Here, too, you remain in this position for at least three deep breaths, inhaling through your nose and exhaling through your mouth. After the three breaths, you can release this position and bring your legs back to the center. Then, when you're ready to complete the Parshva Halasana pose, slowly return your legs from the center position over your head to the mat. Image © lichtmeister / fotolia.com
Karnapidasana - the knee-ear pose
by Nick
on Jan 18 2017
Karnapidasana - the knee-ear pose Karnapidasana, the Knee-Ear Pose, is an asana in which the knee is brought toward the ear. It is suitable for beginners and advanced practitioners. The yoga practice can be adapted accordingly if necessary. Karna means ear, pida means pressure or pain, and asana stands for posture or seat. In the following guide, you will learn exactly what Karnapidasana is, how the yoga exercise is performed, its benefits, and who should avoid the asana. What is Karnapidasana and how is the exercise performed? Karnapidasana is a very effective pose. It can be helpful for any ear-related problems, for example. You can enter this pose from either Shoulderstand (Sarvangasana) or Plough Pose (Halasana) . Extend your legs behind your head or overhead, supporting your lower back with your hands. Then slowly bend your knees and place them next to your ears. Place your arms flat on the floor behind your back, palms facing down. Beginners can support their back and bring their knees to their forehead. If this isn't possible, you don't need to bring your knees all the way to the floor. Advanced practitioners can wrap their arms around their thighs, hugging their legs with their knees next to their ears. This deepens the pose. Straighten your knees to come out of Karnapidasana and into the aforementioned Plow Pose. Then, come into Shoulderstand (Sarvangasana) and straighten your legs in the air. Then, slowly roll back to the floor. Lower your legs and hold this position for a moment. The many benefits of Karnapidasana Karnapidasana can stretch and improve the muscles of the back and legs, as well as the spine, relax the entire torso, and strengthen the spine. This helps prevent back pain. Furthermore, this yoga exercise can stimulate the abdominal organs and the thyroid, which can also benefit those with thyroid problems. The pose acts like a massage on the internal abdominal organs. Digestion is also said to be stimulated. Furthermore, the asana can be beneficial for ear problems. Blood flow to the head is increased, and the ears receive additional pressure from the knees. This helps the ears clear. It can also improve hearing. It is said to reduce menopausal symptoms and eliminate fatigue and insomnia. Furthermore, Karnapidasana promotes clear thinking and contributes to stress reduction and better sleep, as more oxygen reaches the brain, which is also calmed. The exercise allows for inner retreat, as the closing of the ears and eyes prevents external influences from penetrating. This helps you find yourself and reflect. Conclusion This is the information and tips worth knowing about Karnapidasana: how to perform the yoga exercise, its potential benefits, and what to keep in mind. The positive effects on health and the body can be diverse. The asana is generally suitable for back pain, headaches, insomnia, infertility, sinusitis, and many other problems. This yoga exercise is not recommended for pregnant women or people suffering from high blood pressure, asthma, or neck and shoulder problems. Likewise, people suffering from neck injuries or diarrhea should not perform this yoga exercise. Karnapidasana should also not be performed during menstruation. Image © inesbazdar / 123rf.com
Supta Vajrasana - Sleeping Diamond
by Nick
on Jan 15 2017
Supta Vajrasana - Sleeping Diamond Supta Vajrasana, also known as Paryankasana, translates to "sleeping diamond" or "diamond sleep." It is a very popular meditation pose in yoga. It is equally suitable for men and women. Supta Vajrasana is an advanced backbend. This yoga asana can be practiced after Dhanurasana (Bow Pose) , Kapotasana (Pigeon Pose) , or Halasana (Plough Pose) . Supta Vajrasana is one of the 84 cardinal asanas. Below, you'll learn how to perform the pose, its benefits, and who should avoid it. How is Supta Vajrasana performed? To perform this yoga exercise, sit on your heels in Vajrasana. This is the starting position. Then lean back and slowly place your elbows on the floor, then bend backward. Your forearms and elbows can serve as support or as a resting place. Stretch your arms behind you. Place your right forearm first, then your left. Stay in Vajrasana, however, so that your upper body is still on the floor and your knees are bent. You can place your heels next to your buttocks and your hands next to your body. Try to keep your knees on the floor at all times. They can be slightly apart rather than leaving the floor. Close your eyes to feel a sense of relaxation throughout your body. Breathe deeply and slowly. Remain like this for a few minutes. Then turn your body onto your left side, slowly rise, and consciously allow the energy to flow. In the final pose, it is important to breathe deeply, slowly, and consciously. What effects can you achieve with Supta Vajrasana?
Supta Vajrasana strengthens and stretches the thighs and abdominal muscles. The spine, knees, and ankles become more flexible, and the calves and thighs acquire a beautiful shape. Supta Vajrasana also has various health benefits. This pose can, for example, help with constipation and provide relief from sciatica, rheumatism, gout, colitis, and varicose veins. People with lower or middle back pain particularly benefit from this yoga pose, as it optimally stretches the back and hips. Furthermore, the internal organs can be stretched and stimulated, especially those in the pelvic area, such as the pancreas, liver, and kidneys. This pose is therefore particularly suitable for women, as stretching the pelvic area has a positive effect on the ovaries and fallopian tubes. This can alleviate and prevent menstrual pain. The lungs can function better because the body receives more oxygen. Supta Vajrasana can also be helpful for asthma and bronchitis. Furthermore, the exercise can activate the thyroid, the hormonal gland system. It can also reduce complications during pregnancy. It can also make childbirth easier. Mentally, Supta Vajrasana promotes greater openness and a zest for life. Conclusion The effects of the yoga exercise Supta Vajrasana can be diverse: Physically, it increases the flexibility of the back and chest. The abdominal and leg muscles are stretched, and the knees are strengthened. A pleasant stretch is generally desired, but overstretching the muscles and ligaments should be avoided. The exercise can also have mental benefits. Beginners should place a pillow under their back , and pregnant women should also place one under their hips. The knees should not be opened too wide. Supta Vajrasana is not suitable for people with neck or knee problems, sciatica, sacral disorders, or herniated discs. If unsure, consult a doctor. Image © fizkes / 123rf.com
Akarna Dhanurasana - bow and arrow
by Nick
on Jan 12 2017
Akarna Dhanurasana - bow and arrow Akarna Dhanurasana, the bow and arrow yoga pose, is also suitable for people with moderate flexibility. It can be performed as part of a forward bend, for example, after Paschimothanasana, the inclined plane pose (Purvotthasana), or as a preparatory exercise to the popular Lotus Pose . Akarna Dhanurasana is one of the 84 main asanas. Instructions for Akarna Dhanurasana The starting position for this exercise is sitting in a long seat with your legs stretched out. From here, bend one leg and grab your big toe with your hand. Exhale as you do this. Then, with an inhalation, pull the toe towards your torso as close as possible. Ideally, your knee should slide past your hip. Your elbow should either move to the side or upward. This improves the flexibility of your hips and legs. The leg on your inactive side should be flat on the floor. Keep your torso upright in this position and remain like this for a few breaths. Then, with an exhalation, slowly lower your leg back to the floor and repeat the exercise on the other side or with the other leg. What effects do you achieve on the body with bow and arrow / Akarna Dhanurasana? Akarna Dhanurasana strengthens the arms and back. The feet and other muscles are strengthened and stretched, including the calf, shoulder, forearm, and gluteal muscles. The hamstrings and hamstrings become flexible, and the legs are beautifully toned. Additionally, several acupressure points are pressed when you grasp the feet as described. One point, for example, is the nerve in the big toe, which is connected to the abdominal area. This pose is also ideal for the abdomen , as it ensures muscle contraction and relaxation. The health benefits of Akarna Dhanurasana It has a harmonizing effect on digestion. Anyone suffering from constipation, upset stomach, etc., is well advised to try this exercise, as it can work wonders. This intense abdominal exercise also stimulates the lower abdominal organs, the large intestine, and the female reproductive organs. The energies in the entire abdominal region are activated. Pain in the lower abdominal area and in the larger organs can be alleviated through this yoga exercise. It can also be used for prevention. The yoga pose can also help with irregular menstruation. The exercise also opens the chest, giving the lungs room to breathe and expand. What positive effects on life are possible through Akarna Dhanurasana? In terms of mental effects, the bow and arrow helps you lead a self-determined and goal-oriented life, as well as develop decisiveness and willpower. The nerves in the hands are stimulated, which is especially beneficial for people who work a lot with their hands, such as writing or painting. It also strengthens the immune system. Conclusion The health benefits and positive effects on the body that can occur through Akarna Dhanurasana Bow and Arrow are diverse. First and foremost, it improves the flexibility of the hips and legs, and over time, you will feel more purposeful. This will benefit you in many situations throughout life. When performing the exercise, you should try to keep your hips as straight as possible. The knee of the leg resting on the floor should also ideally be straight. Akarna Dhanurasana should be avoided in some cases, for example, if you have spinal injuries. If you are unsure whether the exercise is suitable for you, you should consult a doctor beforehand. Image © byheaven / 123rf.com
Purvottanasana - the inverted plank pose
by Nick
on Jan 09 2017
Purvottanasana - the inverted plank pose
Purvottanasana is a popular yoga pose with a higher level of difficulty and should therefore not be performed by inexperienced beginners. The exercise focuses on strength and flexibility and engages the legs, torso, shoulders, buttocks, joints, arms, and neck. Purvottanasana translates into English as hyperextension of the front of the body and is also known as inclined plane or inverted plank pose. Because of its special shape, the asana is also called a table or plank. This yoga pose is the opposite of Paschimotthanasana (forward bend) and a good asana before cobra pose or abdominal relaxation.
How to perform the yoga exercise correctly
Purvottanasana is best performed on a long yoga mat and in appropriate workout clothes. You should have some yoga experience before attempting this pose. First, you need to assume the basic position of Purvottanasana, which you do by sitting on your yoga mat. Now straighten your body from the forward bend, bring your hands behind your back, and place them on the floor. Then, extend your legs with your fingers pointing backward. Your hands should be about a hand's width behind your buttocks.
Next, lift your chest and pelvis and let your head hang back. Hold this position for as long as you can. Alternatively, you can rest your head on your shoulder muscles if you find that comfortable. If you have back or neck problems, you can still perform this yoga exercise, but instead of the standard pose, you should choose one of the two variations. In the first variation, you keep your head up, and in the second, you relieve pressure on your back by bending your knees.
Body and mind benefit from these positive effects
If you perform it correctly and regularly, both your mind and body will benefit from a variety of positive effects. Your arms can be strengthened with this exercise, and your legs and lower back will also become stronger over time. If you have tension in your lower back, this yoga pose can help relieve it. Purvottanasana stretches many different muscles. These include the calf muscles, gluteal muscles, biceps, and erector spinae.
This yoga pose also strengthens the following muscles: the quadriceps, the quadratus lumborum, the longissimus dorsi, the gluteal muscles, and the latissimus dorsi. This yoga pose allows you to free yourself from all earthly habits and develop greater willpower and decisiveness. Purvottanasana addresses the three chakras Vishuddha , Anahata , and Manipura , and the pose opens an important energy field located at the front of your body.
Interesting facts and tips for Purvottanasana
Purvottanasana is not suitable for beginners and should not be performed by anyone with physical problems. When practicing this yoga pose, it's very important that you wear appropriate clothing and have warmed up. If you perform Purvottanasana correctly, the entire front of your body will be stretched. This pose also opens your shoulders and chest.
Your entire spine is both stretched and stabilized. Purvottanasana is one of the most popular yoga poses and is an excellent balancing pose after forward bends. If the classic Purvottanasana is too easy for you, you can make the exercise more difficult. To do this, lift your pelvis very sharply, inhale, and raise one of your legs. Then exhale and lower your leg again, then repeat with your other leg.
Image © dimol / 123rf.com
Gorakshasana - the cowherd pose
by Nick
on Jan 03 2017
Gorakshasana - the cowherd pose Gorakshasana literally means cowherd pose and is known in Hatha Yoga as the Cowherd Pose. The asana was named after the yogi Goraksha, a great master of Hatha Yoga, and is also an alternative name for Bhadrasana in the Hatha Yoga Pradipika, where it is described in the first chapter. In the Gheranda Samhita, the Cowherd Pose is described in Chapter 2. Gorakshasana is generally considered one of the asanas that bring great success to yogis. The yoga exercise is not very difficult and is suitable for both beginners and advanced practitioners. How exactly is the yoga exercise performed? Wear appropriate clothing, warm up for a few minutes, and use a yoga mat. First, sit on your mat in Dandasana (Stick Pose) with your legs slightly bent. During Gorakshasana, don't tense your toes, neck, or hands. Don't let your gaze become fixed, even if your whole body is tense. Next, bend your knees and bring the soles of your feet together. Pull your feet a little closer to your perineum and then sit down on your feet. Your knees should be wide open. Place your hands on your feet and breathe in and out calmly. Hold Gorakshasana for a while and then return to the starting position. You can repeat this yoga pose one or two more times, then take a longer break. The execution of Gorakshasana according to Gheranda Samhita This yoga pose is very similar to Padmasana (Lotus Pose) and is also performed while sitting on a suitable support. Unlike in Lotus Pose, however, your feet are slightly wider apart in this pose, making it a less challenging position than Padmasana. In Dandasana, place your upwardly turned feet between your calves and thighs. Next, cover your heels with your hands, which are cupped together and open upwards. Perform Jalandhara Bandha and look at the tip of your nose. Then return to the starting position of Gorakshasana and repeat the pose one or two more times. What are the positive effects of Gorakshasana?
The well-known yoga pose has a positive effect on your body and also on your mind when you Perform Gorakshasana regularly. This pose is ideal if you want to train your body to sit up straight. This yoga pose is generally very beneficial for your posture and your back. Your legs and ankles can also benefit from the pressure created in this yoga pose. Additionally, your feet simultaneously stimulate your second chakra . This stimulation can increase the sexual energy in your body. The pressure from below and the steady stretching of your back can also calm your digestion. For this reason, Gorakshasana is ideal if you suffer from irritable bowel syndrome. Thanks to these many benefits and positive effects, Gorakshasana is a very popular yoga pose. Things to note, tips and tricks When performing this popular yoga pose, it's important to ensure you're sitting perfectly upright. Avoid arching your back; keep your spine completely straight and your shoulders relaxed. You can also combine Gorakshasana with different pranayama techniques to achieve different results. Try different breathing techniques with this pose, and you'll see for yourself how the effects change. Do not perform this yoga pose if you have any health problems with the joints in your legs or feet. Image © OlgaKN / istockphoto.com
Baddha Padmasana - bound lotus position
by Nick
on Dec 31 2016
Baddha Padmasana - bound lotus position Baddha Padmasana is an advanced Padmasana pose. Before you begin, you should be perfectly seated, otherwise it will be impossible to perform the exercise correctly. Baddha Padmasana means "bound lotus position." Sit correctly and perform Baddha Padmasana To do closed seat Padmasana, start from Dandasana . Sit in the lotus position with your legs crossed. Your heels should touch the lower part of your stomach. Then cross your arms behind your back, with your right hand on your left side and your left hand on the right. Grab your right toe with your left hand and your left toe with your right hand. As you try to reach the toe, bend your torso forward slightly. This makes it easier to reach the toe. Keep your back straight. Stay in this position for a while before switching legs and doing the same on the other side. If you want to take the exercise to a more advanced level, bend forward and tuck your chin against your chest or place it in front of you. Keep your back as straight as possible. Breathe slowly during the exercise. What are the positive effects of Baddha Padmasana?
Baddha Padmasana helps keep the back straight, which can prevent back problems and also have a positive effect on existing back and shoulder pain. The pose significantly stretches the leg muscles, hips, toes, ankles, and knees. The same applies to the arms, shoulders, and wrists. This increases flexibility and helps prevent arthritis by keeping the joints flexible. Crossing the arms and shoulders behind your back opens the rib cage and expands the chest. This has a positive effect on the lungs. It also stimulates digestion, reducing the risk of constipation. You'll also receive a significant energy boost. While performing the pose, visualize the energy flowing to your brain to be stored as life force. What should you pay attention to when doing Baddha Padmasana? When assuming this pose, focus on stretching all your muscles and joints. Don't stay in the pose for more than 50 seconds, though, as it's not a pose meant to be held for long. This short time is enough to reap the benefits. After performing the pose, stretch your legs to avoid overstressing your joints. This pose must be practiced regularly, for at least six months, to achieve maximum results. This pose is not suitable for pregnant women. Baddha Padmasana can also help relieve pain. In this case, however, you should consult your doctor and yoga instructor beforehand to make sure it's suitable for you. Conclusion Baddha Padmasana, or "bound" (baddha) lotus pose, is a very challenging variation of the lotus pose . The exercise has a variety of positive effects. It is primarily aimed at increasing health, strength, vitality, and well-being. The benefits become very apparent over time. If you have trouble reaching your toes at first, you can practice Ardha Baddha Padmasana, or half pose, for four weeks and then move on to the full pose. The half pose prepares you very well for the full pose. Image © dimol / 123rf.com
Kukkutasana - the Rooster Pose
by Nick
on Dec 27 2016
Kukkutasana - the Rooster Pose Kukkutasana is a fairly challenging yoga pose and not suitable for beginners. You should already be familiar with other yoga exercises and be at least an advanced practitioner. Kukkutasana is composed of the two words "rooster" and "posture" and translates as the pose (also known as an asana) of the rooster. This yoga pose is described in detail in the first chapter, verse 26, of the Hatha Yoga Pradipika . It is a seated asana, and in this difficult exercise, you stand on your hands. How exactly is Kukkutasana performed? First, get into the lotus position (Padmasana) . Next, bring both your arms, one after the other, between your calves. Then place your palms directly on the floor with your fingertips pointing forward. Then, slowly and carefully lift your body off the floor. Your two crossed feet should end up as high as your elbows. If you raise the lotus position a little, it will be easier to get your arms through. It's best to stay in this position for as long as you can. Afterwards, return to the lotus position. It's best to stay in Padmasana for a few minutes and meditate for a while. You shouldn't repeat Kukkutasana straight away, because the yoga asana is quite demanding and will place a lot of demands on your body. What are the positive effects of yoga practice? If you practice Kukkutasana from time to time, your mind and body will reap a variety of benefits. In this challenging asana, all the well-known effects of Padmasana can unfold. The pose is very comfortable for your back and is also ideal for meditation. You don't need a cushion for this asana. This yoga exercise is definitely very effective against Alasya (laziness), and the nadis are also thoroughly cleansed with this asana. Thanks to this exercise, your nerves can stay healthy. The asana also has a harmonizing and activating effect. The Rooster Pose can strengthen your arm muscles, neck, and shoulders. Additionally, Kukkutasana can also improve your coordination and sense of balance. This yoga pose can help you develop your shoulders, deltoids, arms, and even your pectoralis minor and major muscles. This pose can broaden your chest, and your arms can also lengthen over time. Kukkutasana is the best yoga pose for courage and determination, and it's sure to do your shoulders, back, and neck some good. In general, Kukkutasana is a very good exercise for maintaining balance, and the yoga pose can also help you strengthen your arm muscles and wrists. When is the asana useful and when is it not? Kukkutasana addresses the two energy centers , the crown chakra (Sahasrara) and the brow chakra (Ajna) . If you are a yoga beginner, you should avoid this exercise. Kukkutasana only becomes useful and can develop its full effect with sufficient experience. This yoga exercise is ideal after forward bends or as part of various sitting postures. It is best to do Rooster Pose directly after Peacock Pose (Mayurasana) or after Crow Pose (Kakasana) . If your arms are not long enough, you can use blocks as aids in this yoga exercise. The effect is the same in any case. Overweight people will definitely find it difficult to put their hands between their calves or thighs. For this reason, Kukkutasana is less suitable for people who are heavier. Image © byheaven / 123rf.com
Garbha-Pindasana - Embryo in the womb
by Nick
on Dec 22 2016
Garbha-Pindasana - Embryo in the womb Garbha translates as womb, uterus, and womb. The word pinda refers to the embryo in its early stages, and asana means posture or position. Translated into English, this yoga exercise is called embryo pose in the womb. This name is also very apt, as the posture in this exercise is truly reminiscent of the fetal pose. This exercise is by no means one of the easiest poses in yoga and is therefore not suitable for beginners. Garbha Pindasana is more aimed at advanced or professional practitioners. This yoga exercise is one of the asanas used to activate the abdominal organs. If you perform Garbha Pindasana correctly and regularly, it will have benefits for your body and mind. How to perform the yoga exercise Before you perform this rather difficult yoga exercise, you should first put on something comfortable and then stretch your body and warm up for a short time. Next, you start into the Padmasana position (lotus position) . To do this, sit on the floor, preferably on a yoga mat and stretch your legs out in front of you. Make sure that your spine is straight and then bend your right knee and place it on your left thigh. The sole of your foot should be facing upwards. Repeat the whole process with your left knee. With your legs crossed, place your hands on your knees with your palms facing upwards. For Garbha Pindasana you now have to tilt your body slightly backwards and bring your knees up. Now place your hands between your thighs. Next, bend your elbows and bring your palms together with your fingertips pointing upwards. After holding Garbha Pindasana for a while, return to the starting position. Remain in this position for a short time. You can repeat Garbha Pindasana one or two times if you wish, then take a break. You should definitely not perform this yoga pose if you are a beginner and have not yet mastered the important basic exercises. Furthermore, this yoga pose is not suitable for you if you have health problems with your hips, knees, or ankles. The variation of Garbha-Pindasana If the regular version of Garbha Pindasana bores you or even finds this yoga pose too easy, you can of course also try the variation. This is a bit more difficult than the classic version and also demands more from your body. Sit on a yoga mat and first assume the lotus position. Then perform Garbha Pindasana as usual, but bring your hands and head together and then place your hands on your ears. Stay in this position for about 2 minutes and then repeat the variation 1 to 2 times. Garbha-Pindasana - Effects on the mind and body If you practice the yoga pose Garbha Pindasana regularly, both your body and mind will benefit from a number of positive effects. Your entire spine can relax optimally during this exercise, especially the muscles in your lumbar spine. The Garbha Pindasana exercise can also be beneficial if you suffer from abdominal cramps or if you want to strengthen your abdominal muscles. Thanks to the optimal relaxation of your spine, the yoga pose also affects your mind, and you can relax very well during this pose. If you are restless or upset about something, the yoga pose can help you calm down quickly. Image © sorsillo / 123rf.com
by Nick
on Dec 18 2016
Simhasana I and II - the lion Simhasana (Lion Pose) is a yoga pose for emotional balance and expressiveness, and is also called Simhasan or Simha Asana. The Lion Pose is one of the most popular asanas, even though it may seem a bit strange to some. This is because you may be required to make faces during this popular pose. However, if you overcome your initial shyness, Simhasana is a very effective pose with several positive effects. In addition, these loud movements will definitely clear your head. Simhasana is one of the 84 main asanas and is best performed after Paschimothanasana (Forward Bend) or Ardha Matsyendrasana (Twist Pose) . This yoga pose can be performed by anyone and is not particularly difficult. The most difficult thing about this pose is that you have to overcome your own fears. This is how the yoga exercise works in detail The lion pose is suitable for both beginners and experienced people. Wear comfortable clothing and ideally use a yoga mat . First, sit on your heels on the mat with your hands resting on your thighs. Next, take a deep breath. As you exhale, lean forward slightly and bring your head back slightly. Your palms should now be on the mat in front of you. Open your eyes and mouth wide and stick out your tongue as far as possible, as if you were trying to touch your chin. Next, direct your gaze upwards while keeping your spine straight. Focus your eyes on a point between your eyebrows. As you exhale, make a loud, strong roar, imitating a real lion. Now return to the seated position of Simhasana and repeat the yoga exercise a few more times. At first you might find this exercise a bit ridiculous, but over time you will definitely notice the positive effects that Simhasana brings. The positive effects of Simhasana on the body and mind
If you practice this yoga exercise regularly, your body and mind can reap a number of benefits. The lion pose can promote relaxation, tighten your face, and thus prevent future wrinkles. The Simhasana yoga exercise can even significantly improve your voice and your ability to express yourself. The yoga exercise can definitely have an energizing effect, particularly on the Ajna chakra. In addition to the physical benefits, this exercise can also have mental benefits. For one thing, the yoga exercise helps to reliably release existing emotional tension, and for another, it can also boost your courage. Because you roar like a real lion during Simhasana, it has a very liberating effect and can also have a positive effect on your self-confidence. Notes and variations of Simhasana In Simhasana I, you must never forget that you are a true, fierce lion and should roar loudly. If you have to laugh during this yoga pose, just laugh and under no circumstances bite your tongue. During the first few exercises, you'll definitely feel a strange sensation, as if you have a gag in your mouth. This strange feeling will definitely disappear over time. If this pose is too easy or too embarrassing for you, and you don't want to roar, try a variation. The most popular variation is Simhasana II. This yoga exercise is a more difficult lion pose. Before attempting this variation, you should definitely be able to do the regular lion pose without any problems. First, get into the lotus position , raise your knees, and place your hands on the floor directly in front of you. Bend forward with your hands on the floor, making sure to keep your hips flat on the floor. Move your waist and the sides of your chest forward and upward. Hold this position for 20 to 30 seconds, then return to the starting position of Simhasana II. Image © netsign33 / 123rf.com
by Nick
on Dec 15 2016
Tolasana - the yoga scales One of the most famous and yet most difficult poses in classical yoga is Tolasana. This pose, also known as the Yoga Balance, challenges and stimulates both body and mind. It all begins with a simple cross-legged position , Padmasana, with a straight back. The challenge, however, lies in lifting the body up onto one's hands. This is not an easy exercise for anyone, regardless of one's weight. To master the challenging Tolasana pose, you should start easy. Beginners of this pose should start with blocks or chunks placed next to their hips as aids. This not only prevents overexertion of their arms, but also makes it easier to achieve the desired result of supporting their body on their hands. Place your hands on the blocks, take a deep breath, and stretch their arms. Lift your body off the floor and hold this position for at least three deep breaths. Then slowly lower your body back to the floor. This is important, among other things, to avoid injuring yourself with sudden movements. As you already know, yoga is a gentle way to train both body and mind. Tolasana for advanced practitioners and what it can bring to you If you can hold your body on the blocks for three to five breaths, try doing it without them. Follow the same steps as before with the blocks. Place your hands on the floor next to your hips, inhale deeply, and push yourself up. Then hold this pose as before for three to five breaths. If you can increase it to ten deep breaths, you've achieved your goal, although you can, of course, set your personal goals higher if you wish. The Tolasana pose should actually be performed unaided. However, it's perfectly fine to keep the blocks if your arms would otherwise be too short. This happens more often than you might think. If performed correctly, Tolasana can help you improve oxygen intake in your lungs and improve your concentration. The exercise can also have a calming effect. And because you have to draw your legs in to achieve the full balance, it's also an ideal exercise for improving balance. It's not for nothing that this challenging exercise is also called "balance pose." Another positive effect of Tolasana is that it can even help against bloating and gas, because by drawing in the legs, it strengthens the abdominal muscles. This, in turn, massages the abdominal organs. If performed correctly, it can also strengthen your shoulders, arms, and core, gently training and toning it. What you should consider if you want to do the Tolasana exercise
As healthy as yoga is, there are unfortunately physical limitations that you must be aware of, especially when it comes to Tolasana. Not everyone can do every yoga exercise. You should avoid Tolasana if you have any pain in your shoulder joints or wrists. It doesn't matter whether the pain is temporary or chronic. Tolasana puts a particularly strong strain on these joints, which is why you should do the exercise slowly and carefully at first. After all, yoga isn't a competitive sport; it's meant to relax the body, mind, and soul. If you keep your back straight when sitting in this position and don't have any of the limitations mentioned above, it's a wonderful exercise to demonstrate how the different muscle groups in your body influence each other. By the way, Tolasana is composed of the words Tola for balance and Asana for seat or pose. Image © inesbazdar / istockphoto.com
Shanmukhi Mudra: the seal of the six openings
by Nick
on Dec 12 2016
Shanmukhi Mudra: the seal of the six openings Perhaps you've seen a yogi sitting quietly in a position unfamiliar to you. They've closed their ears, eyes, nose, and mouth with their fingers, as if they no longer want to receive any sensory impressions from this world. Wanting to see, hear, smell, or taste nothing? This image, which can suggest total withdrawal, is deceptive. The finger position is Shanmukhi Mudra, a yogic hand position also known as the seal of the six openings. Here you'll learn what characterizes this gesture and what effects it can have on you. Six or seven openings? The openings in Shanmukhi Mudra refer to the sensory organs. The mouth, the two eyes, and the ears are clearly counted. In some versions of this posture, the nose is seen as a single opening, while other interpretations count the two nostrils. So, don't be surprised that some sources speak of the closure of the seven openings. It's exactly the same posture! Nevertheless, the use of the number "six" is more accurate if the Sanskrit derivation is correctly translated. "Shan" means "six," while "mukhi" is the word for "openings," and "mudra," in addition to the meaning of the gesture you may already know, can also mean "seal." The right closure To properly close the six or seven openings of your senses, i.e., to properly seal, place your hands in front of your face. The fingers point inward, toward each other, with your elbows at shoulder height. Your thumbs close your ears. Your index fingers gently touch the inner corners of your closed eyes, while your middle fingers close the two openings from the outside by pressing against your nostrils. Placed above and below your lips, your ring and little fingers encircle your mouth. All fingers exert only light pressure. Breathing
You don't need to worry about not being able to breathe properly in Shanmukhi Mudra. You regularly release the pressure from both nostrils to be able to take a new breath. The following exercise sequence shows you what this might look like in practice. Your practice with Shanmukhi Mudra You can assume this posture in the lotus position or any other position comfortable for you. It's important that you ground yourself on a firm surface and that your spine is upright. Take a conscious breath through your nose and then gently close your nostrils. While closed, pause your breath briefly. Whether you utter a silent "aum" during this time or focus on your third eye is up to you. Perhaps you also listen to the sounds that might arise within you. The important thing is that you can gradually relax, let go, and make peace with yourself and the world around you. How long your breathing cycles in Shanmukhi Mudra last is entirely up to you. As a rule, a practice of between five and ten minutes is advisable. Effect on body, mind and soul Shanmukhi Mudra can relax the nerve pathways that run across your face, as well as your eyes. The practice calms your mind and allows you to find peace of mind. You can benefit in many ways. Perhaps it will release stuck thoughts that have been blocking you for a long time. You may also feel a soothing calming effect or notice how anxiety or anger is reduced or even dissipated. Shanmukhi mudra and meditation
This mudra form is often an effective preparation for your meditative practice. By sitting upright, you create a connection to the highest being while simultaneously feeling rooted to the earth. Combined with conscious breathing, Shanmukhi mudra is a valuable way to allow the energies in your body to flow again and dissolve any blockages, both physical and mental. Image © nanka-photo / shotshop.com
The perfect posture - Siddhasana
by Nick
on Dec 09 2016
The perfect posture - Siddhasana Siddhasana is a well-known meditation pose in Hatha Yoga and is also known as the perfect posture. However, this pose is only suitable for men. Women who are interested can practice Siddha Yoni Asana as an alternative. You should not perform this pose if you have a sacral infection or sciatica. This is how the meditation position works in detail Make yourself comfortable on a suitable surface, such as a yoga mat , and wear appropriate clothing. First, place one heel directly against the Guda (anal sphincter, the main opening of your digestive tract). The other heel should then be at the base of your genitals. Arrange your legs and feet so that your two ankles are directly touching. You can rest your hands on them without any problems. There are also three common variations of Siddhasana. In the concealed pose, also called Guptasana, you place your left heel over your genitals. You place your right heel over your external reproductive organ. Your two ankles are close together, but they should not be touching. Your right toes exert pressure on the bulge between your left thigh and the left calf muscle. Gupta translates as "hidden," and this is a perfect fit for this pose, as in it, your genitals are almost completely concealed. The second variation of Siddhasana is called Diamond Pose or Vajrasana. In this pose, you place your left heel under your genitals while placing your right heel over them. In the third variation, Kshemasana, you assume the standard Siddhasana pose. In this pose, you raise both hands to chest height, with your palms facing each other. In general, it doesn't matter which of your legs is on top in Siddhasana. However, always be careful not to practice in a crooked position. The fact that your ankles are on top of each other creates a lot of pressure, which can potentially cause pain. For this reason, you should use a sponge or blanket. In the beginning, the pressure on your perineum may feel uncomfortable. After practicing for a while, the uncomfortable pressure will definitely disappear. The effect of Siddhasana Due to its effects, the Siddhasana meditation pose is one of the most popular sitting postures in Hatha Yoga. This meditation pose ensures that life force (prana) reaches the central energy channel, the sushumna. Because the heel is positioned at the pubic bone in this pose, the life force can easily flow inward. On the one hand, the prana flows to the tuber (kanda), and on the other hand, the energy is consistently prevented from rising upwards through the Saraswati Nadi. This directs the energy directly to the Muladhara Chakra . The heel, located between the genitals and the anus, channels the prana directly into the subtle spine (sushumna). If you meditate in this popular pose, it helps your energy rise directly through the subtle spine, allowing you to benefit from very deep meditation. For this reason, Siddhasana is also an excellent sitting posture for deeper experiences in meditation and pranayama . As with any other posture, you should only practice it if you feel comfortable and stable, and if you can hold the pose for an extended period. Siddhasana allows you to better control your reproductive hormones. This pose harmonizes and realigns the flow of prana. If you can hold the pose for at least 10 to 15 minutes, you will feel a tingling sensation. Blood circulation is directed directly to the abdomen and lower spine, stimulating the urinary and abdominal organs and the lumbar spine. Additionally, Siddhasana can also harmonize blood pressure and the reproductive system. Image © jauhari1 / istockphoto.com