Yoga BLOG

All about the side angle pose - Parsvakonasana

by Nick on Oct 14 2016
All about the side angle pose - Parsvakonasana The yoga exercise Parsvakonasana is one of the most popular, and when practiced regularly, it leads to better balance and stability. In Sanskrit, Parsva means flank or side, and kona means corner or angle - which is why the exercise is also called angled pose in German. The exercise can be used as a follow-up to Utthita Trikonasana, the extended triangle . Beginners in particular will find that you need a certain amount of flexibility to be able to hold Parsvakonasana for longer periods without your back becoming hunched. In our brief overview, we'll tell you everything about the beneficial effects of Parsvakonasana. In our step-by-step instructions, we'll also show you how you can easily practice Parsvakonasana at home on your yoga mat . How does Parsvakonasana actually work? This exercise will open and strengthen you, affecting not only your entire shoulder area but also the muscles of your stomach, chest, and hips. Your sense of balance will improve, and all twisting poses have a positive effect on your metabolism—in other words, your digestion will also be boosted! However, those with high or low blood pressure should only perform this exercise under the guidance of an experienced yoga instructor , and pregnant women should avoid it altogether. Instructions for Parsvakonasana Stand sideways on your yoga mat with a wide straddle. Align your feet parallel, approximately one leg's length apart. Now turn your left foot inward at a 30° angle, while simultaneously turning your right foot outward at a 90° angle toward the beginning of your yoga mat. Make sure your heels are now in line. Thrust your left hip joint forward – at the same time, your upper body should also be aligned forward. Now contract the anal sphincter muscles – this activation will ensure that your tailbone gently rolls inward. At the same time, your hips will begin to rotate slightly inward to the left. Now it's your turn to focus your feet: By lowering the outer edge of your right foot, you create the necessary stability. At the same time, your right knee becomes active, and your right foot provides the necessary counterweight. Now bring your arms to shoulder height without hunching your shoulders – then stretch your arms forward and backward simultaneously. Almost there : Bend your right knee over your right heel to form a right angle. Then, extend your right arm forward, creating plenty of length in your upper body without hunching over. Finally, place your right elbow on your right knee and extend your left arm along your left side, past your ear, and over your head. You are now in the final position and remain here for five to ten breaths. Those with more experience in yoga can also vary between Utthita Parsvakonasana (Side Angle Pose) and Revolved Side Angle Pose (Parivritta Parsvakonasana), which is a bit more challenging. To do this, press down your back heel and place your left hand on the inside of your right foot, directly under your left shoulder. Then stretch your right arm up toward the ceiling and pull it over your head. Image © fizkes / 123rf.com

Prasarita Padottanasana - Wide-legged Forward Bend

by Nick on Oct 12 2016
Prasarita Padottanasana - Wide-legged Forward Bend Prasarita Padottanasana, or Wide-Leg Forward Bend, is one of the fundamental poses in yoga. It is considered one of the six basic asanas and is taught to beginners in one of their first classes . The original name, Prasarita Padottanasana, combines terms like "leg," "spread," and "intense stretch," which aptly characterizes this special forward bend. Below, you'll learn how to perform this asana correctly and what benefits are associated with it in traditional yoga. Mastering Prasarita Padottanasana properly As with many yoga exercises, achieving the wide-legged forward bend is achieved through a set sequence of movements. As a basic position, assume the so-called mountain pose and place your legs 120 to 140 cm apart, depending on your height. The distance between your forward-facing feet should be twice shoulder-width apart. On your next exhalation, place your hands on the floor in front of you. On your next inhalation, straighten your back and lift your chin away from your chest. Finally, on your next exhalation, lower your head to the floor and remain calmly in this position. It's important that your hands and feet are securely positioned during this final step, placing the crown of your head on the floor. The ball of your thumb, index finger, and the soles of your feet are grounded as best as possible, and the middle fingers of both hands point forward. Maintaining the position in Prasarita Padottanasana creates a strong stretch in the spine, which is particularly difficult for beginners. As with all asanas, maintain calm and even breathing throughout the entire movement in Prasarita Padottanasana. Meaning and effect of yoga practice As a basic exercise, Prasarita Padottanasana is attributed a number of positive properties. It allows for the training and strengthening of muscles and joints throughout the lower body, from the feet and legs to the lower back muscles. Together with the other basic asanas, it is said to promote physical mobility and general energy flow. Prasarita Padottanasana, in particular, is associated with additional effects and benefits, the most important of which include: Stretching the pelvic area Improved blood circulation in the torso and internal organs greater mobility in the lumbar spine Strengthening or improving digestive power Compensation of pelvic problems after sitting for too long More than other basic yoga poses, the wide-legged forward bend is valued by Western yoga practitioners seeking to actively relieve pressure on their backs and joints. Since back pain is one of the most common ailments, starting with yoga and practicing poses like Prasarita Padottanasana is a popular solution. Get to know special features and tools For beginners to yoga, it's recommended to hold the forward bend position for one minute. Advanced practitioners should gradually extend the time frame to a maximum of five minutes. It's important to maintain focus on your body at all times. If you lose focus prematurely, deliberately release the position you've assumed! Beginners with back problems, in particular, may struggle to reach the full pose. Here, the body needs to be gradually prepared for Prasarita Padottanasana, for which cork or foam blocks are useful. In extreme cases, these are used to raise the surface area and make it easier to reach the floor with the hands. A more common problem is the crown of the skull resting on the floor, and this aid can also be used for this purpose. Newcomers to yoga often find it difficult to develop awareness of their back or spine. If you're struggling with this in Prasarita Padottanasana and the pose seems too difficult, you can initially use a chair as a prop for the stretch. Once you've mastered Prasarita Padottanasana, you can also use it as a substitute for other yoga poses. Many practitioners use it instead of Sirsasana when they don't want to do a headstand. Image © fizkes / 123rf.com

Sucirandhrasana - the eye of the needle yoga exercise

by Nick on Oct 07 2016
Sucirandhrasana - the eye of the needle Sucirandhrasana is one of the basic asanas in yoga. It's a classic hip opener that simultaneously stretches the hip muscles and lower back. The word "sucirandhra" is composed of the two Sanskrit words "suci" and "randhra," meaning "needle" and "loop." This is why we also call this asana "eye of the needle." The importance of the hip in yoga The hip joint is of central importance in yoga , both physically and mentally. Like the shoulder joint, the hip joint is a ball-and-socket joint capable of three-dimensional movement. The femoral head is embedded in the acetabulum of the pelvis. To prevent the hip joint from dislocating, it is supported by strong ligaments. Furthermore, the femoral head and acetabulum are covered by a thick layer of cartilage. Synovial fluid ensures good mobility of the hip joint. Two large muscle groups are responsible for the mobility of the entire pelvis: the greater trochanter and the lesser trochanter. The hip joint is therefore very stable and plays a key role in overall body stability, as it is located in the middle of the body. The upper body rests on the hip, and the mobility of the entire body depends on our hips. There is also a direct connection between the back and the hip joint; it is not uncommon for the hip muscles to be tense when there is lower back pain. There are many good reasons why the hips are so important in yoga. But why should you open them up with Sucirandhrasana? Why you should open your hips with Sucirandhrasana Due to our modern lifestyle, we sit a lot. Sitting for too long can cause the core muscles to tense and shorten. Shortened muscles in the lower back and hips can lead to back pain. That's why hip stretching is one of the basic exercises in conventional physiotherapy. In yoga, the hip also has a spiritual significance. It is seen as the seat of emotions; after all, our sexual organs are located there. The digestive organs also rest in our pelvis. Accordingly, this area is important for our vitality and our emotions. The hip opener in yoga is intended to connect us with our emotional life; it is not only meant to physically open the hip joint, but also to help us open ourselves spiritually. Whether you practice yoga to stay healthy and physically active or to grow mentally and spiritually, the hip opener Sucirandhrasana is simply good for you. With regular practice, the flexibility of your entire body improves. This asana can also boost your self-confidence. You move more gracefully and walk upright. If you have tension-related back pain, for example, if you have been sitting for too long, you can try Sucirandhrasana. Stretching the hips often brings relief. Instructions for Sucirandhrasana Sucirandhrasana is particularly effective when practiced regularly, as it stretches the deep hip muscles. For this exercise, lie on your back in a relaxed position. Place both feet on the floor and bring your right lower leg over your left thigh. Now pull your left leg up, interlacing your hands behind your thigh. Stay relaxed throughout the entire exercise and try to hold the stretch for about half a minute. Then repeat the exercise on the other side. Caution: When you should not practice Sucirandhrasana People with severe back pain or spinal damage, such as a herniated disc or spondylitis, should be cautious with pelvic exercises. Even with unexplained back pain, you should first consult your doctor to determine whether Sucirandhrasana is safe to perform. If you are healthy and still experience back or hip pain during the exercise, ask your yoga teacher for advice. There are likely modified versions of this exercise you can try. Image © summer78 / 123rf.com

Balasana, the child's pose

by Nick on Sep 30 2016
Balasana, the child's pose Balasana, Child's Pose, is one of the first poses beginners learn in a yoga class. The Sanskrit word Balasana means "child." Indeed, the posture in this pose is reminiscent of the fetal position in the womb. Small children often intuitively lie down on the floor in this position. Balasana is a typical relaxation exercise in yoga. You can do it after a strenuous day to unwind. It is practiced within a series of exercises to calm the breath and recharge. Balasana is easy to learn and very suitable even for yoga beginners . The exercise helps you relax, reduce stress, and regain focus. For the moment of the practice, you can forget everything around you and feel almost as safe as in the womb. At the same time, the spine is stretched. The effects of the child’s position On a physical level, Balasana stretches the entire spine. Starting from the cervical spine, through the thoracic spine and lumbar spine, and extending to the sacral vertebrae, the entire back is stretched. This exercise can help you relieve back tension. If you have back pain caused by tense back muscles, you should try Balasana. It can often relieve back pain. In the child's pose, your circulation is stimulated. Gentle pressure is applied to your abdominal organs, which feels a bit like an abdominal massage. Balasana can help if you have gastrointestinal problems or suffer from irritable bowel syndrome. Many women also practice child's pose when they suffer from menstrual cramps. On an energetic level, Balasana activates the solar plexus and harmonizes your energy. The chakras addressed are Ajna , Manipura , Sahasrara , and Swadhisthana . On a spiritual level, the position strengthens your basic trust and gives you security and peace as well as the ability to let go and be humble. Instructions for the yoga exercise Balasana To make this position comfortable for you, you'll need a soft surface like a yoga mat or carpet. Kneel on the floor and sit on your heels. Your big toes should touch and your knees should be about hip-width apart. Now bend your upper body forward. Your stomach rests on your thighs and your forehead touches the floor. Your spine is now stretched, your tailbone presses on your pelvis and buttocks, and your buttocks press on your heels. Now place your hands next to your body, palms facing up. Let them rest loosely on the floor. During the exercise, your shoulders will sink down and relax, stretching your shoulder blades. It's essential to rest your head so your cervical spine can relax. You can place a flat pillow or yoga block under your forehead to help. You can now remain lying like this or, as a variation, stretch your arms forward and place them on the floor with your palms facing down. Breathe in and out calmly and evenly throughout the entire exercise. To relax, close your eyes. Hold this position for at least 30 seconds, or longer if you like, but no longer than a few minutes. Tip: A yoga cushion or a folded blanket on the calves can help beginners maintain the position better. Caution: When you should not practice Balasana People suffering from a knee injury should not practice this exercise. Balasana is also not recommended if you have increased eye pressure. Please also avoid this asana during pregnancy, as the abdomen is subjected to excessive pressure during the exercise. Image © fizkes / 123rf.com

Fire Breathing - Kapalabhati Pranayama

by Nick on Sep 25 2016
Fire Breathing - Kapalabhati Pranayama Kapalabhati Pranayama, or fire breathing, is one of the activating breathing techniques in yoga. It has a stimulating and purifying effect on mind and body. Fire breathing is used, among other things, to stimulate the metabolism and keep the mind alert and active. Its uplifting and invigorating effect can help relieve exhaustion and fatigue. Kapalabhati Pranayama is easy to perform. It's the ideal breathing exercise for the morning to wake you up and get you ready. Benefits of Kapalabhati Pranayama The breathing technique creates a warm feeling in the body and activates the circulation. You'll likely feel more awake after the exercise. By stimulating the entire metabolism, toxins and waste products are better eliminated. Fire breathing is also said to promote digestion and detoxify the liver and kidneys. This practice can help with gastrointestinal problems or constipation. Women, in particular, appreciate fire breathing as a beauty treatment because it stimulates overall blood circulation. This can reduce dark circles under the eyes, making the eyes appear alert and focused. Important instructions: Vatakrama Kapalabhati is one of the most powerful breathing techniques in yoga. Therefore, it cannot be practiced by everyone. People suffering from high blood pressure, heart disease, or epilepsy should not perform the exercise. This also applies to people who have already suffered a stroke. Fire breathing is also not recommended for those with problems related to excessive stomach acid, such as heartburn or stomach ulcers. Three types of Kapalabhati The word Kapalabhati comes from Sanskrit. It is composed of the two words Kapal and Bhati. Kapal translates as skull. It is interesting to note, however, that in Indian yoga, the skull refers not just to the bone, but to the entire head, including the brain. The word Bhati translates as enlightenment or illumination. Kapalabhati can therefore be roughly translated as enlightenment of the head or mind. Pranayama means breathing. In yoga, there are three types of Kapalabhati. Vatakrama Kapalabhati is commonly used as Kapalabhati Pranayama. Vatakrama Kapalabhati This is the most widely practiced Kapalabhati breathing exercise. It's a simple technique in which the exhalation is very active, while the inhalation is almost passive. Breathing is reversed from normal breathing, since with normal breathing we inhale actively and exhale passively. Vyutkrama Kapalabhati In this yoga exercise, you draw water in through your nose, let it flow into your mouth, and then spit it out. Sheetkrama Kapalabhati This exercise is the reverse of Vyutkrama Kapalabhati. The water is first drawn into the mouth, then drawn up into the nose and expelled through the nose. How to perform fire breathing You can perform fire breathing in any sitting position, but the yoga position or cross-legged position are recommended. If you're not yet very flexible, you can simply sit on a stool or sturdy chair . Just make sure your spine is straight and upright. Close your eyes and concentrate fully on your breathing. To better feel the effects of the breathing technique, you can place one hand on your stomach. Now breathe in deeply and slowly through both nostrils until your lungs are completely filled with air. Your stomach will bulge slightly. Now exhale forcefully through your nose. Imagine the air escaping from your entire abdomen. As you exhale, you may feel some pressure in your stomach. As you exhale, make a hissing sound. Imagine the energy flowing out of your nose. Repeat this breathing exercise 20 times in total; the entire process should take about 5 minutes. After the breathing exercise, sit for a while with your eyes closed to relax a little. Image © dimol / 123rf.com

Candra Bhedana, the moon breathing

by Nick on Sep 21 2016
Candra Bhedana, the moon breathing Moon breathing is a popular yoga exercise that helps you relax. It is therefore one of the calming breathing techniques. The word Chandra translates as "moon." The word Bhedana can be translated as "to break out" or "to break through." The yoga term for this breathing technique is Pranayama . Therefore, the correct name for Moon breathing is Chandra Bhedana Pranayama. We breathe through two nostrils; in yoga, the two nostrils are called nadi. The right nostril is called the Surya nadi, and the left nostril is called the Chandra nadi. The left nostril is therefore the center of lunar breathing, and in yoga, it is referred to as the lunar nostril. Benefits of Chandra Bhedana Pranayama Chandra Bhedana Pranayama is a simple and effective relaxation technique. The moon symbolizes coolness and calm; it is the counterpart to the sun, which represents fire, warmth, and energy. In Ayurveda, moon breathing is recommended whenever Pitta needs to be reduced. So, if you're agitated and have too much fire within you, moon breathing can help you bring yourself back into balance. This breathing technique is recommended for emotionally agitated states, for example, when you're angry, irritable, or frustrated. Moon breathing can, of course, be practiced at any time of day, but it's especially popular in the evening for relaxation. If you have trouble falling asleep, try Chandra Bhedana before bed. The exercise can help you fall asleep more easily. Many people also benefit from its calming effect in particularly stressful situations, such as before an exam. Moon breathing can help you concentrate when you're nervous. The benefits of Chandra Bhedana Pranayama at a glance: Moon breathing reduces Pitta. It helps you calm your mind and body and relax. If you are stressed, angry, tense, or irritable, this exercise can help. You can use Chandra Bhedana to prepare for an exam or to see if the technique helps you concentrate better (for example, when studying). The breathing exercise is intended to reduce body heat and is therefore also recommended for fever. In Ayurveda, moon breathing is used to treat high blood pressure and reduce bile flow. Important instructions: Chandra Bhedana Pranayama can be practiced by most people. However, people who suffer from asthma or low blood pressure should not perform the exercise without consulting their doctor. If you have a cold, you cannot perform the exercise. Instructions: How to perform moon breathing Like most breathing exercises, moon breathing can be performed in any sitting position. We recommend sitting in a yoga position or cross-legged . If that's not possible, you can simply sit on a chair or stool. Make sure you're sitting upright with your back straight. Bring the fingers of your right hand into the Pranayama Mudra position, pressing your index and middle fingers towards your palms. Bring your right hand to your face and close your right nostril with your right thumb. Inhale slowly and deeply through your left nostril until your lungs are filled with air (about 4 seconds). Hold your breath for a short time, about 4 seconds. Release your thumb from your right nostril and close your left nostril with your right ring finger. Now exhale slowly through your right nostril. The exhalation should take longer than the inhalation. Repeat the entire process ten times. You can practice moon breathing as needed, for example, in the evening to relax or as part of a yoga class. Chandra Bheda is not usually practiced daily, but only when Pitta is in excess or when there is nervous or mental tension. Image © fizkes / 123rf.com

Chakras - Levels of Consciousness

by Nick on Sep 17 2016
Chakras - Levels of Consciousness They are invisible, yet have such a profound influence on our consciousness, on our emotions—in short, on everything that defines us. The chakras are the places in our body where our energy is concentrated and are the centers of consciousness of our being. Everything is flowing If you've been practicing yoga for a while, you've probably already experienced that one of the wonderful effects of yoga is dissolving internal and external blockages, allowing our energies to flow again. Because life is movement. When everything is allowed to flow, we feel good. Hardly any term could better express our energy centers: "Chakra" means "wheel" and is often also described with "Padmas," the lotus. The reservoirs of our energy thus rotate like a wheel or open and close like a lotus blossom. They are a symbol of the perpetual cycle of our lives. Seven wheels for our soul Seven chakras also circulate within you (or rather, above you at the crown chakra), which serve as repositories for your life energy: the root chakra (Muladhara) , the sexual chakra (Swadhistana) , the navel chakra (Manipura) , the heart chakra (Anahata) , the throat chakra (Vishuddha) , the brow chakra (Ajna) , and the crown chakra (Sahasrara) . When standing or sitting upright, the seven chakras lie directly above one another. This means: whenever you adopt an outwardly and, ideally, also inwardly upright—straight—posture, your energies are flowing. The two poles of your being In the upright posture, you have an intense connection to the two important sources of your life: The root chakra grounds you and connects you to the earth, which sustains you and is the source of all life. The crown chakra aligns you with the highest – with light and love, which are never-ending sources. The order of the chakras A typical aspect of the teachings of the chakras is that they are associated with certain things. For example, each of your chakras, with the exception of the crown chakra, has a color and an element, a sensory perception, a god, and a goddess as its counterpart. Furthermore, as a practicing yogi, you'll be interested to know that there are specific asanas for each chakra that promote the circulation of energy—metaphorically turning the chakra wheel. It's wonderful that the sun salutation is an ideal exercise for the chakras: In Surya Namaskar, you address all of your wheels one after the other in a single, easy-to-learn sequence of exercises. Chakra and Consciousness In each wheel or lotus blossom lies a center of your consciousness. So, everything begins again with the root chakra, which helps you understand yourself as a human being on Earth. Your sexual chakra stimulates your creativity and promotes your relationships. Through the navel chakra, you develop the awareness that you are not alone on Earth, but are always a part of different groups. The heart chakra bears the meaning in its name: your heart consciousness is being developed! Your throat chakra shows you that you are not just a physical existence, but also have a soul. Your third eye, the brow chakra, awakens in you the awareness that you are an indispensable and unique part of the divine cosmos. And last but not least, it is the crown chakra that shows you that God exists, that the divine spark is ignited within you, and that you yourself are a part of the divine existence. Growing feelings - growing happiness With each stage of consciousness, we become more aware of ourselves and our place in the cosmos. This awareness is associated with understanding, with wonder, with various feelings of happiness. In concrete terms, this means for your daily yoga practice that you can trigger a whole range of effects by stimulating your chakras. One example of this is the sun salutation . It not only has the effects you are surely familiar with, such as physical strengthening, improved flexibility, or activation of the cardiovascular system. It also allows the energies that are important for your awakening and growing consciousness to flow, giving you positive and joyful experiences that simply make you happy. Chakras - listening to the signals When there are blockages in our chakras, the flow of energy we need for our daily activities as well as for our well-being is disrupted. These blockages can be triggered physically (for example, by poor posture) or emotionally (for example, by heartbreak or an injury). To help you sense the presence of these blockages and resolve them, the chakras send you signals on a mental (for example, fear, anger, jealousy, guilt, or low self-esteem) or physical level (for example, pain, inflammation, or addiction). Notice these symptoms, which you can assign to the individual chakras based on their typical characteristics, and view them not as enemies, but as aids on the path to change. This creates the basis for the natural flow of your energies—in short, this is how harmony and happiness arise. Image © ennessy / 123rf.com

Ajna Chakra - the Third Eye and the Intuitive Way of Life

by Nick on Sep 09 2016
Ajna Chakra - the Third Eye and the Intuitive Way of Life Through the Ajna Chakra, also called the sixth chakra or brow chakra, humans strengthen their third eye, which is crucial for communication with their own consciousness. The term "Ajna" comes from Sanskrit and translates as "to control" or "to perceive." The Ajna Chakra, located behind the point between the eyebrows, is therefore the chakra of higher perception. Intellectual, wise, intuitive people, and those who think with heightened senses usually have a strong brow chakra. When you activate your Ajna Chakra, you enter into an intensive dialogue with your soul and can learn to follow your gut feeling and make decisions intuitively. By connecting with your third eye, you gain new and positive life energy and can face everyday life and its associated challenges with a balanced spiritual life. Function of the Ajna Chakra Physically, the Ajna Chakra is associated with the pituitary gland, which functions as the control center for all glandular activity in the body and is responsible for supplying energy to the central nervous system. On a psychological level, it is considered the center of the mind and the projection of will. When the brow chakra is activated, creative ideas can be more easily implemented and, through inspiration, sensitivity, and targeted concentration, manifest themselves in intuitive actions tailored to the respective situation. People whose Ajna Chakra is out of harmony often face the problem of not being able to put their creative ideas into practice and of not being able to follow their gut instincts in their decisions and actions. Their lives are dominated exclusively by reason, which impairs extrasensory perception. At the same time, their logical thinking and concentration skills are also impaired. The result is a constant suppression of their own desires, ideas, and concepts, which can be accompanied by disorientation, anxiety, inner restlessness, and even insomnia. To change this, you can activate and harmonize your Ajna chakra with targeted energy work and an intensive strengthening of your consciousness. Asanas to strengthen the brow chakra To activate the Ajna Chakra and Third Eye in the middle of the eyebrows, you can incorporate a few asanas into your yoga sessions that encourage concentration on your thoughts and feelings and thereby establish contact with your soul. The Half Moon Pose or Ardha Chandrasana is particularly suitable. This asana brings mental and physical stability into harmony and is considered an easy exercise for beginners . Balasana, Child's Pose , leads to a relaxing relief of the eyes, brain, nerves and the entire back and shoulder area. With this yoga posture, you can specifically reduce stress and concentrate fully on your inner life and your breathing for a few moments. To open your Third Eye and train your sense of balance, you should also regularly incorporate Garudasana, Eagle Pose , and Navasana, Boat Pose , into your exercises. Meditation to open the third eye You can incorporate many simple meditation exercises into your daily routine to activate your Ajna Chakra. Targeted breathing techniques of Pranayama are just as important for strengthening Ajna as visualization meditations. Since Shakti Hakini, the six-armed and six-headed goddess of the Ajna Chakra, is radiantly white like the moon, visualizing a white circle or light with closed or blindfolded eyes is said to open your third eye and pave the way to your soul. You can also consciously allow the positive influence of white light on your brow chakra to affect your body in direct sunlight or on bright full-moon nights. A targeted psychological affirmation of your imagination in the form of beautiful images and complete trust in your intuition can also release your inner inhibitions and allow your inspiration to flow freely. Incorporating certain foods into your diet can further strengthen your Ajna chakra. Red and dark berries, lemon balm tea, chocolate with a high cocoa content, nuts, and fatty sea fish are among the foods that can support you in developing your third eye. Since the third eye is closely connected to the pituitary gland, an open Ajna chakra not only supports your creativity and sensitivity, but can also have a positive effect on many bodily processes controlled by the pituitary gland. This makes you feel more balanced on a psychological and physical level and allows you to enjoy your life to the fullest as an active and intuitive person, free from worries and fears. Image © zhanna26 / 123rf.com

Garudasana (Eagle) - An asana for more balance and strength

by Nick on Sep 05 2016
Garudasana (Eagle) - An asana for more balance and strength Garudasana is a yoga pose named after Vishnu's mount – the eagle Garuda. Even in ancient times, the eagle was considered the king of birds and a symbol of dominion and power. The eagle is admired primarily for its qualities such as strength, lightness, endurance, and speed. The mythical eagle Garuda is considered a hybrid creature; it has a human-like golden body, a white beak, a white face, and red wings. Garudasana is performed standing and is considered a relatively simple balance exercise . In this asana, the arms and legs entwine, giving the yoga pose a look reminiscent of an eagle. When you perform Gerudasana, you cross your legs so that it looks as if you are standing on one leg, just like an eagle. Your clasped hands, in turn, resemble a beak. With this asana, you can not only look like an eagle, but also feel like one: magnificent, powerful, and free. And not only that, because Garuda is Vishnu's mount, you also open yourself to his blessings and energy. The asana therefore has an ambivalent effect: you cannot feel powerful and humble at the same time. You can feel strong but also ask for Vishnu's blessing. The technique of Garudasana To perform Garudasana, first stand upright and stretch out your right leg. Now lift your left leg and wrap it around your right leg from behind. Make sure that your left thigh crosses the right. Take inspiration from nature and wrap your left leg around your right, like a vine wraps around a tree trunk. Do the same with your arms, making sure your palms are touching. Your hands should be at face height, and your fingers should be pointed so that they resemble an eagle's beak. Now, in a slow, forward motion, bend as if you were touching the floor with your left toe. Bend both legs and ask someone for help if you find the movement difficult at first. But the effort is worth it, because only by bending forward does the asana develop its full effect. You may be wondering which arm should wrap first and which arm should be bent initially. Let your body decide this and follow the principle of balance – what you practice on one side of the body must be practiced with the same intensity and frequency on the other side. Try to hold the asana for five long breaths. Then slowly return to an upright position and then switch sides. The effects of the asana When you perform Garudasana, your entire body weight is on a single leg. This allows the asana to strengthen the bones and nerves in your hands and legs. Furthermore, the pose stretches the muscles in your hands and legs, so this asana can also promote growth. At the same time, this pose is said to strengthen the kidneys and nerves and help relieve rheumatism in the hands and legs, as well as hip problems. Garudasana is also said to have other benefits. For example, the asana can lead to stronger spinal bones and support the healing of a hernia or swollen testicles. Your calves can also benefit from this asana; if practiced regularly, strong muscles will develop there over time. Garudasana can also help with varicose veins, as the clenching and tensing of the arms and legs stimulates blood circulation. Image © gladkov / 123rf.com

Vishuddha Chakra - the purification of the senses

by Nick on Aug 31 2016
Vishuddha Chakra - the purification of the senses The Vishuddha Chakra is the fifth of the seven main chakras. Literally translated from Sanskrit, it means "wheel of purity." The chakra is located in the center of the cervical spine and is often referred to as the throat chakra. As an energy center, it is generally associated with communication, purification, and liberation of the senses, along with the throat and neck region. Below, you'll learn how to activate the Vishuddha Chakra and what other properties are associated with this main chakra. Vishuddha Chakra - Location and Meaning Centrally located in the throat area, the Vishuddha Chakra radiates its energy field throughout the entire neck and forward. The thyroid gland and the vagus nerve, the body's most important nerve pathways, are also associated with this chakra. The purity associated with it represents both the purity of your hearing and speech, as well as your spiritual purity. Only when you are able to listen to others properly and understand their thoughts with a pure mind will you be able to speak in a pure form yourself. The Vishuddha Chakra is symbolized by a circular yantra with 16 petals and a triangle at its apex. The circle symbolizes the unity and completeness of the inner self, while the triangle represents the three primordial trinities. The number of petals corresponds to the 16 energy channels emanating from the Vishuddha Chakra and, at the same time, the 16 vowels in Sanskrit. The associated chakra animal is the elephant, symbolizing strength and infinity. Properties and functions of the chakra Compared to the work with the other main chakras, the Vishuddha chakra often plays a subordinate role. This is unjustified, however, as this chakra is assigned several important functions. It is considered essential for good and pure breathing, which is essential not only in meditation and yoga . Furthermore, the chakra is said to influence the physical functions of this body region, from flawless speech to the intact function of your thyroid. The Vishuddha Chakra also plays an important role in controlling solar and lunar energy. These are equal and should flow harmoniously through your body. If this isn't the case, depending on the dominant influence, a very restless or apathetic body and mind develops. This effect is symbolically associated with an underactive or overactive thyroid. Engaging with and activating the Vishuddha Chakra can therefore have a positive impact on your energy flow and can positively influence problems ranging from sore throats to speech impediments. Ultimately, the purifying function of your words and thoughts is a fundamental aspect of this chakra. By activating it, you should learn to choose your words wisely and only speak what is truly worthy of expression. This can give you new impetus in your everyday communication and elevate your conversations with others to a new level. The role of the Vishuddha Chakra in yoga Activating the throat chakra in yoga is possible through a series of asanas. The most important poses associated with this activation are the shoulder stand (Sarvangasana) , the plough pose (Halasana) , the bow pose (Dhanurasana) , and the locust pose (Shalabhasana) . It is recommended not to focus solely on this chakra and simultaneously activate the sacral chakra. The two chakras are closely connected, and activating them in parallel promotes the desired flow of energy and purification. In addition to the asanas mentioned, there are other ways to activate the Vishuddha Chakra. These primarily include affirmations and meditations that establish a connection to the universe and space. In meditation, visualizing the universe is an important step toward activation; affirmations should focus on unity and connection with space. Chanting in general also activates the Vishuddha Chakra, especially the Bija mantra with the 16 Sanskrit vowels mentioned above. Image © BerSonnE / istockphoto.com

Bhramari - the yoga bee breathing

by Nick on Aug 27 2016
Bhramari - the yoga bee breathing Bhramari Pranayama, or bee breathing, is one of the most effective breathing techniques in yoga for calming the human mind. This breathing technique frees you from anger, fear, stress, and frustration. It's truly easy to perform and can be practiced without any props. The name Bhramari comes from a black Indian bee species. In Sanskrit, the adjective bhamarin also means "sweet as honey" or "delightful," a meaning that alludes to the effect of the breathing technique. It calms the mind, and the technique has a relaxing and sweet effect on the brain, like honey. The word Pranayama means breathing technique and is used in yoga for various breathing techniques. Overview of the effects of Bhramari Pranayama You relax, anger, fear and stress fall away from you. Bee breathing can help you with heat and headaches. You benefit from the breathing technique for all stress-related illnesses; even serious illnesses such as burnout can be alleviated. Yoga practice can probably also be helpful in treating tinnitus. The breathing technique can even relieve a migraine. Memory performance and concentration can be improved; for example, bee breathing also helps you with mental tasks such as studying. Bhramari increases self-confidence and can lower blood pressure. The breathing technique is also recommended for pregnant women. It has been shown that labor goes more smoothly in women who regularly practice Bhramari Pranayama. There's not much to consider when practicing this breathing technique. However, you should always practice it on an empty stomach, ideally first thing in the morning after waking up. Perform the exercise in a quiet environment. Avoid distracting yourself with music. How to perform the Yoga Bee Breath There are various variations of this pranayama, the most common being the original, Indian version. Here's how to do it: In a quiet place, sit on an empty stomach in the meditation position with your back straight. Alternatively, you can sit cross-legged . If that's not possible, sit on a stool or chair with your back straight and your legs at a right angle. Now place your hands on your knees and close your eyes. Inhale deeply through your nose and hold your breath, then bend forward and support yourself on your outstretched arms. Rest the weight of your upper body on your hands. Make sure to only bend your head forward until your chin touches your chest. During the exercise, you tighten your pelvic floor muscles (pelvic floor closure). Hold your breath in this position for a while (don't exhale yet!). Relax your pelvic floor muscles completely. Now lift your head, relax your shoulders, and sit up straight again. Before exhaling, close your ears by pressing the small ear flaps against your ear canal with one finger. Keep your elbows pointing to the side, and your chest open. Now you can finally exhale. Breathe slowly and relaxed through your nose with your mouth closed and relaxed. You'll soon understand why this breathing technique is called bee breathing. As you exhale, you produce a deep, buzzing sound. The exhalation should sound like a bee. Concentrate on the vibration of the sound, feel it fill your head and your entire body. Before performing the exercise again, rest your hands on your knees and breathe normally for a few breaths. Repeat the exercise nine times. After completing the ninth repetition, remain seated quietly for a while, keeping your eyes closed and breathing normally and calmly. After completing the pranayama, it is recommended not to immediately return to your daily routine. Take a break of 15-20 minutes to regroup and deepen the spiritual effect. Image © damedeeso / 123rf.com

Sahasrara Chakra - the symbiosis between the individual and infinity

by Nick on Aug 22 2016
Sahasrara Chakra - the symbiosis between the individual and infinity The Sahasrara Chakra is considered the highest of the seven main chakras. Its location is directly at the crown of the head, which is why it is colloquially referred to as the crown chakra. Visually, this chakra can be represented as a thousand-petaled lotus. It is also important to note that the number "thousand," although translated as such, actually represents infinity. Therefore, the Sahasrara Chakra is also seen as a connection between the individual and infinity. Interesting facts about the location and symbolism As mentioned at the beginning, this chakra is located at the height and position of the crown of the head. It always radiates in many different colors in an individual, symbolizing, among other things, the higher functions of the brain. Within this chakra is also the so-called Brahmarandhra, or the "opening of Brahman." The Sushumna finds its end in this part and ultimately connects with the Absolute. The Sahasrara chakra thus becomes the representative of the individual's consciousness. Furthermore, it is understood as an opening to divine grace or a request for guidance. In the context of realization, the phrase "I am Shiva, pure consciousness" should not go unmentioned. In visual representation, a distinction is made between two common variants. On the one hand, it is often depicted as the thousand-petaled lotus, which makes full use of the color spectrum and accordingly shines brightly and vividly. An alternative variant is the representation with only 50 petals, which is based on the 50 letters of the Sanskrit alphabet. This is always understood, both visually and spiritually, independently of specific supernatural beings, chakra animals, or deities. Instead, the transcendent takes center stage, symbolizing the untouched, unaltered, and absolutely pure grace of God without naming a specific god. Another meaning is related to Shiva. Represented abstractly, as pure consciousness, it is responsible, among other things, for the creative power of an individual. How to activate your Sahasrara Chakra To successfully activate your Sahasrara chakra, all lower chakras must be functioning. As a reminder, the Sahasrara chakra is considered the highest or highest chakra. Due to its tiered structure, it is therefore essential that chakras one through six also function. It is therefore essential for activation that you harmonize with Sahasrara and also include the other six chakras in your focus. In yoga, you have several techniques to choose from that you can use to specifically activate your Sahasrara Chakra, as long as the basic requirements mentioned above are met. Some of these techniques will be presented and explained below. It may take several attempts until you find the technique that best suits you and reliably allows you to open this chakra. These include specially designed Sahasrara Chakra meditations, in which you focus on the light above the crown of your head. Affirmations are also helpful, including the motto "I open myself to divine grace." Gazing above the crown of your head is considered beginner-friendly and supports the perception of a higher reality. Pranayamas and mudras can also help. The Nabho Mudra is often recommended for opening the chakra, but other mudras are also possible. If you want to try opening the Sahasrara chakra with the help of asanas, you can try the Tadasana (Standing Mountain Pose) or Ardha Matsyendrasana (Twist Pose) , among others. A headstand, commonly called Shirshasana , can also open this chakra. It is important to realize that with these possibilities and the Sahasrara chakra, you always want to open yourself to the divine power and receive divine blessings or divine guidance. Image © goku347 / 123rf.com

Halasana - Execution and benefits of the plough pose

by Nick on Aug 19 2016
Halasana - Execution and benefits of the plough pose The yoga pose Halasana is the third Hasana of the 12 basic poses of the Vida order in Hatha Yoga . Literally translated, Halasana means plough pose (from "hala" for plow). The plough position offers practical benefits by opening and stretching the cervical spine and back. This is particularly useful if you sit a lot at work and the spine is subjected to stress in everyday life. is compressed by work, stress or incorrect strain. So if you too sit a lot at work and stare at a computer or smartphone screen for too long, the plow can help you find peace and a relaxed spine. Performing Halasana without variation The plough pose works particularly with the muscles in your neck, throat, and back area; if performed correctly, you will feel a stretch and opening. First, you begin Halasana from shoulder stand (Sarvangasana). From shoulder stand, begin lowering your feet as you exhale. The goal is to touch the floor with your feet, while your neck is supported and your arms are relaxed and extended away from your body. If you're not yet able to bring your feet to the ground, gently support your lower back with your hands. This will initially maintain the basic tension of the plow and allow your spine to develop the necessary flexibility for the plow. It's important to be careful not to force yourself into the plow, as you're working with your cervical and neck vertebrae. The pull of your legs works with gravity to gently and gradually stretch you into the plow. Once your feet can comfortably touch the floor, try to hold the position. Your goal should be to stay in the plow position for about a minute. However, starting with just 10 to 20 seconds is enough to make your spine more flexible. To get out of the plow position, roll slowly back to the ground, vertebra by vertebra. It's important to use a gentle and controlled movement, maintaining full control of the movement at all times. The weight of your legs provides constant counter-pull to balance your body. In variations of the plow pose, you can try grabbing your toes with your hands to stretch the soles of your feet and calves more. This also requires a good sense of balance so you don't roll out of the plow. If you're an advanced yogi, you can also try arranging your legs in the air in the lotus position and reaching around your thighs. However, this requires a high degree of body control and flexibility. The plough and its effect on the body When performed correctly, you'll feel the stretching effect of Halasana throughout your body. Specifically, in addition to the spine, the back extensors, neck muscles, and trapezius muscles are stretched. If you manage to stretch your legs to the maximum in Halasana, you'll also achieve a stretch in your calf extensors, hamstrings, and gluteal muscles. Stretching the spine not only relieves pressure on the intervertebral discs and counteracts compression between the vertebrae, but also stimulates the sympathetic nervous system along the spine. Halasana can therefore prevent back pain and help maintain a flexible and mobile spine even in old age, better able to cope with the demands of everyday life. But the plow pose not only improves your physical flexibility; Halssana is also a valuable exercise for your mind. Biomechanically, it works by improving circulation, as – like in shoulder or headstand poses – stagnant blood can drain from the legs, ensuring better circulation to the head. This can also help reduce headaches. Plow Pose is also a great way to find inner peace and core strength. It demands a high degree of body control, strength, and perseverance. Just as the real plow cultivates the field anew each year to lay the foundation for change, Halasana is the foundation for new core strength and a school of patience and discipline. Image © fizkes / 123rf.com

The comfortable seat (Muktasana)

by Nick on Aug 16 2016
The comfortable seat (Muktasana) If you regularly attend yoga classes, you know that many hours require a balanced mix of asanas, breathing exercises, relaxation, and meditation . Even when practicing at home, it's a good idea to incorporate relaxing phases or even do a longer meditation. The lotus position is probably familiar to you as one of the classic meditation positions. But beginners or less experienced yogis in particular have trouble relaxing in this position or even adopting this sitting posture, which requires a certain amount of flexibility in the hips and legs. A way of sitting that is much more comfortable and therefore offers you a viable alternative to the lotus position for your relaxation and meditation practice is Muktasana. You find this position primarily in Hatha Yoga and Kundalini Yoga . The gentle seat of yoga From the names of many yoga positions, we are familiar with the figurative language of Sanskrit, which often allows us to draw conclusions about the appearance or effect of a posture. The name Muktasana is traditionally composed of two parts. The second part – "asana" – is familiar from numerous other positions such as Tadasana, the Mountain Pose , or Uttanasana, the standing forward bend . Asana simply means a (often static) body posture and is used frequently, especially in Hatha Yoga. "Mukta," on the other hand, is the Sanskrit word for "free," "liberated," or "released." Muktasana is therefore nothing more than a particularly comfortable sitting posture that – unlike the lotus pose, which yoga beginners find restrictive – allows the feet or heels to remain in a free position. Muktasana: sitting with free feet While in lotus pose the feet rest on the thighs, in Muktasana they are placed in front of the body with the legs bent at the hips and knees. Thus, they rest "freely" on the floor. One foot is brought as close as possible to the pubic bone, the other placed just in front of it. The feet are not crossed, but rather placed in front of each other. The knees should reach the floor as smoothly as possible and ideally be closer to the floor than your pelvis. Muktasana is also called comfortable or upright sitting. Therefore, you should ensure that your spine is straight. It's important that your shoulders and arms are relaxed. Your hands rest relaxed on your thighs. Your neck and head are an extension of your spine. By maintaining contact with the floor in Muktasana and reaching upwards with the crown of your head, you connect being rooted to the earth with aligning yourself with the highest. For body, mind and soul Muktasana is a relaxed sitting posture in which you can breathe, pause, perceive, and meditate. This sitting position, in which you can remain for a few minutes, has a multitude of beneficial effects. As a meditative posture, it has an immediate relaxing effect and, thanks to its upright posture, simultaneously strengthening. But the "posture of the liberated" can also be helpful in everyday life – namely when you feel constrained or "unfree" in a certain situation and, during and after your practice, reflect on what it would be like to be "liberated" or how you could "free" yourself. Muktasana strengthens the spine, back muscles, your groin area, and your knees. You become more flexible in your hips, which gently prepares you for other yoga poses. The comfortable sitting position stimulates your root chakra and can ignite your sexual energies. You can also choose Muktasana if you have varicose veins or if your feet often fall asleep. In the emotional and spiritual realm, the relaxed posture is often effective against stress, can relieve anxiety, make you more relaxed, and thus also have a calming effect on your blood pressure. Little helpers If you feel that you are not sitting comfortably in Muktasana, there are aids: To sit upright on the floor you can sit on a cushion ; if your back muscles are weak you can use a wall to stabilize you. Image © skumer / 123rf.com