Yoga BLOG

Yoga in a group

by Nick on Dec 06 2016
Yoga in a group Yoga is considered healthy and should be practiced at least once a week. Most instructions even recommend daily exercises and at least half an hour – and such a workload outside of one's own four walls can't be covered by courses, at most by a private instructor, who is expensive. "Ordinary mortals" can't afford that. Practicing yoga at home and alone, however, requires considerable discipline, especially with daily training. So how can you strike a balance between your own expectations and your personal possibilities? The joy of the course We recommend attending a class, for example, at an adult education center or a private studio. There, you'll practice with other participants, and sometimes partner exercises will be demonstrated. Such a meeting, where you exchange ideas through conversation, may even lead to personal friendships over time. Above all, such a class ensures that you attend and train regularly. When you're alone at home, things are bound to get in the way more often than not, whether it's your own children, an appointment outside the home, or the phone ringing. Very few people manage to practice undisturbed for more than ten minutes every day. Another disadvantage: no one will correct you. If you want to practice exclusively at home, you should be especially careful, have some experience with yoga exercises, and ideally start with a DVD for beginners. Perhaps you could place a mirror near the floor so you can check some of the exercises yourself? While your posture might be off for a moment because you'll be looking in the mirror, this kind of self-control is important so you don't get into the habit of incorrect movements. After all, yoga is supposed to improve you over time. Incorrect training can, instead, quickly cause you physical problems. The basic equipment What should you get? A yoga mat is a must. Private studios or adult education centers often have mats available, but you can also bring your own. You'll definitely need one at home—or a similar mat that's a bit softer than the floor, but not too thick. A good carpet is also a good option, at least at the beginning when you're trying to figure out whether yoga is the right form of exercise for you. Otherwise, you'll find simple exercise mats, special yoga mats, and beautifully embroidered personalized mats that you can give as gifts for Christmas or other occasions. You'll also need simple, comfortable, and not too loose clothing. You need to be able to bend and stretch well, but excess fabric only gets in the way. Especially for beginners, leggings and a functional top are perfectly sufficient. If you want to go beyond that, check out our website to see if you like any of our yoga clothing options . We hope you enjoy training in the group! Image © 43958086 / 123rf.com

The Hero's Pose - Virasana

by Nick on Dec 03 2016
The Hero's Pose - Virasana Virasana, the Hero's Pose or Hero's Seat, is a popular pose in Hatha Yoga . The pose is described in the 23rd verse of the first chapter of the Hatha Yoga Pradipika and in the 17th verse of Chapter 2 of the Gheranda Samhita. This meditation pose is suitable for both men and women and should, of course, only be practiced if the body is in good physical condition. If you have heart problems or a ligament injury in your ankle or knee, this pose is not suitable for you. How is Virasana performed in detail? Wear appropriate clothing for Virasana and first place your right foot on your left thigh. Your right foot should be close to your knees. Next, place your left thigh on your right foot, resting your hands comfortably on your knees. Now you should practice Virasana extensively with your left foot on your right thigh and your right foot under your left thigh. In the popular pose, your right foot is directly on your left thigh and your left foot is under your right thigh, just below your knee. More accurately, your right leg is crossed over your left leg in a cross-legged position. In this position, your thighs, together with your overlapping lower legs, form a symmetrical triangle. In direct comparison to Ardha Padmasana (Half Lotus Pose), your feet in this position are near your knees and under the thigh of your other leg. Of course, you won't be able to do the pose perfectly at first. But with enough time and, above all, sufficient practice, you'll soon be able to do it easily. If you get bored with the classic Hero's Pose after a while, you can of course try the two variations. 2 more variations of Virasana The first variation of this popular pose is taught in 2.17 Gheranda Samhita and is a combination of Vajrasana (heel seat) and Ardha Padmasana (half lotus pose). First, place your right foot on your left thigh near your groin, just as you would in half lotus. Next, bring your left foot below your buttocks. Be sure to rest your hands comfortably on your knees. Practice this variation on the other side as well. The second variation of Virasana was also developed from the heel seat. First, bring your knees close together. Then, spread your heels apart and sit directly on the floor between your feet. Now place your hands comfortably on your knees or, alternatively, place your palms open upwards in your lap. What are the effects of Virasana? Virasana affects both your body and your mind. If you practice the Hero's Pose correctly, your legs can fully relax. This is especially important after a strenuous day. If your legs feel heavy or even swollen, Virasana will definitely provide relief. Even after extreme exertion, your legs can rest reliably in this pose, which is why track and field athletes also find it so beneficial. In addition to thoroughly relaxing your legs, Virasana also expands your chest and deepens your breathing. However, the pose can not only relieve pain and swelling, but also renew your strength, courage, power, and stamina. The pose restores mobility to your foot, hip, and knee joints and improves circulation in your legs and feet. Virasana can relieve heel spurs and tailbone problems, also helps with fatigue, and is a very good pose for pranayama and meditation . Image © shotsstudio / 123rf.com

The Couch Pose - Paryankasana

by Nick on Nov 30 2016
The Couch Pose - Paryankasana Paryankasana, also called Supta Vajrasana, translates to "diamond sleep" or "sleeping diamond." Specifically, it's a popular yoga meditation pose suitable for both men and women. This meditation pose is definitely not suitable for people with neck pain, sacral pain, sciatica, knee pain, or a herniated disc. How is Paryankasana performed? The starting position for Paryankasana is the heel pose (Vajrasana) . To do this, you slowly bend your body backward. Your elbows serve as a reliable support point. First, place your right upper arm on the floor, then your left upper arm. Then, briefly hold this position and feel your knees and the tops of your thighs. Both should definitely feel very comfortable and are among the most popular feel-good stretches. You enter Paryankasana by bending your elbows. Slide into it slowly by lowering your head toward the floor and arching your back. Maintain your balance and place your hands on your thighs. Try to keep your knees on the floor throughout the exercise. Your knees can move apart slightly in an emergency, but they should never leave the floor. A pleasant stretch is definitely desired in this meditation exercise . However, be sure to avoid overstretching your ligaments or muscles, and pay special attention to your knees. Once you're in the final position of Paryankasana, breathe slowly, consciously, and deeply. Return to the starting position the same way you entered. Be sure to use your elbows, as this will make it easier to come out of the pose. Never simply straighten your legs to exit the pose. Doing so could seriously injure your knees. Garbhasana or Shashankasana are best as a countermovement to Supta Vajrasana. Beginners should only practice this final position for a few seconds, then gradually increase the length of the movement. Over time, you'll be able to hold the pose for up to a minute. What are the positive effects of Paryankasana? Paryankasana affects both your body and your mind. In this pose, your abdominal organs are massaged, which can help relieve congestion. With time and enough practice, Supta Vajrasana will make your back more flexible, and your chest will stretch. In addition, your lungs will soon be able to function better, and this means your body gets more oxygen. If you suffer from asthma or bronchitis, this pose can be very helpful for you. From a purely physical point of view, it is completely sufficient if you can hold the pose for a minute. In terms of the spiritual effect, however, it makes sense to be able to hold Supta Vajrasana for a little longer than a minute. For this purpose, however, your body must be well prepared, and you should have sufficient practice. If you can hold Paryankasana for longer than a minute, the following chakras will be primarily activated: Anahata Chakra , Vishudda Chakra , and Swadhisthana Chakra . In addition, your sexual energy is channeled directly to the brain for spiritual purposes. Variation of Paryankasana With a little practice, you can also vary Paryankasana. Two variations are particularly suitable for this purpose. Instead of lowering your head toward the floor, you glide further into this position by resting the back of your head on the floor. You can also stretch your arms back and cross your elbows behind your head. This variation stretches your abdominal organs even further. Additionally, this variation doesn't put any pressure on your neck. Image © Daniel Mock / de.fotolia.com

Parvatasana - the Yoga Mountain

by Nick on Nov 23 2016
Parvatasana - the Yoga Mountain Yoga is an Indian science dating back thousands of years. It uses physical exercises, breathing exercises, meditation, and concentration to help achieve greater flexibility, relaxation, inner peace and serenity, and health. One of the most popular poses is Parvatasana, the Yoga Mountain. The word "parvatasana," which comes from Sanskrit, means "mountain pose." This yoga exercise aims to develop balance, body control, courage, and determination. Parvatasana is an advanced asana. Anyone can perform this exercise, regardless of age, physical ability, or cultural or religious background. The Mountain - Parvatasana - how is the exercise performed? For Parvatasana, you first choose a sitting position, starting with a cross-legged position. Extend your legs forward so that your heels and knees are together. Your back is completely straight, but your upper body should still be in a comfortable position. Place your palms together in front of your chest and press them together. Stretch your arms vertically above your head and inhale deeply. Remain in this position for 5 to 30 seconds, holding your breath. You can increase the number of seconds over time. It's best to close your eyes while doing this, as this increases the positive effect. When you want to exhale, lower your arms. Repeat this yoga exercise, the mountain pose, up to five times in a steady rhythm. Regular repetition of the exercise ensures that you breathe deeper, which brings more oxygen into your system and thus makes you more active. Deep breathing relaxes the entire body and contributes to a positive approach to tension, pressure, and stress in everyday life. What are the effects and benefits of Parvatasana, the Yoga Mountain? The Yoga Mountain pose can calm the nerves and mind, and relax the shoulder and neck muscles. The spine, shoulders, and abdominal muscles are strengthened. The entire upper body is stretched. The pose also develops various arm muscles, such as biceps and triceps. It can also relieve arthritic shoulder pain. Thanks to the deep and even breathing, the lungs are strengthened. This also benefits people suffering from respiratory illnesses, such as asthma. The lungs are evenly filled with plenty of air, and the used air is then completely exhaled. The touch of the palms of the hands brings centering and aids balance. This meditative method helps you find your center, and thereby achieve peace and clarity. This provides the opportunity to gain the necessary stability and distance to avoid being overwhelmed by any emotions or fears. At the same time, Parvatasana improves concentration. It can also promote digestion. Conclusion Parvatasana develops balance and body control. The Yoga Mountain pose is also an ideal exercise that calms the nervous system, contributes to improved stress management, strengthens the back muscles, and can have an optimal effect on the respiratory system, the heart, as well as the neck and shoulders. When performing this yoga pose, it's especially important not to hunch your shoulders and keep your shoulder girdle broad. It increases shoulder mobility, and relieves strain on the neck and upper back muscles. If you occasionally lose your balance at first, this is not a problem. However, you should easily master the cross-legged position, the starting position of the Yoga Mountain pose. Simply repeat the exercise. With regular practice, you will notice the results within a short time. Image © belitas / 123rf.com

Utthita hasta Padangusthasana - Outstretched hand grasps big toe

by Nick on Nov 02 2016
Utthita hasta Padangusthasana - Outstretched hand grasps big toe The yoga exercise Utthita hasta Padangusthasana is a classic balance exercise that also strengthens your leg muscles. In Sanskrit, 'utthita' means stretched. The word 'hasta' is synonymous with hand, and padangushtha is the Sanskrit word for the big toe. It's no wonder, then, that the exercise is also called 'outstretched hand grasps big toe' in German. Utthita hasta Padangusthasana is a good follow-up to Vrksasana , the tree pose. And some beginners in particular will be pleased to know that some people who are truly natural at Utthita hasta Padangusthasana have no problem stretching their legs completely during the exercise due to their physique. In our brief overview, we'll tell you everything about the benefits of Utthita hasta Padangusthasana. Our step-by-step instructions also show you how to easily practice Utthita hasta Padangusthasana at home on your yoga mat . How does Utthita hasta Padangusthasana actually work? With this exercise, you strengthen and stretch your entire lower body. At the same time, your sides will become beautifully defined with frequent repetitions. Not only will you improve your sense of balance, but you'll also learn to stay focused. Utthita Hasta Padangusthasana is also said to be an ideal exercise for alleviating the symptoms of osteoporosis. Instructions for Utthita hasta Padangusthasana (Outstretched hand grasping big toe) Stand on your yoga mat and begin in the standing mountain pose . To do this, place your feet hip-width apart with your toes pointing forward. Place your left hand on your hip and bend your right leg, pulling it close to you. Ideally, you should now grasp your right big toe with your hand and wrap your thumb, index, and middle fingers around it. Balance yourself in the center of your body by applying pressure to your standing foot. Finally, with your next exhalation, simply stretch your leg out to the side – without losing the length of your spine. Speaking of easy : There are people who have never done yoga before who can still effortlessly practice Utthita hasta Padangusthasana right away. And there are people who have been doing yoga for years who still just can't manage to fully straighten their leg during the exercise. Our tip for anyone who has trouble with the straight leg: Look to yoga styles like Iyengar Yoga , which use props, and get a special yoga strap . You simply place it around your foot during the exercise to ensure the necessary stretch—the strap then acts as your extended arm, so to speak. Whether you practice Utthita hasta Padangusthasana with or without a belt, once you're in the final pose, breathe in and out evenly without losing your balance. More advanced practitioners or those with a natural talent can now grasp your foot with both hands to raise it even higher. With your next exhalation, bring your head, then your nose, and finally your chin to your right knee. Take a few deep breaths and hold this position. Possible characteristics of Utthita hasta Padangusthasana (Outstretched hand grasping big toe) in brief: Strengthening Stretching Stretching the thigh muscles Activates the circulation Strengthens digestion Strengthening the legs Promotes coordination and balance Opening of the shoulder and pelvic girdle Image © fizkes / 123rf.com

The Gate: How Parighasana works

by Nick on Oct 28 2016
The Gate: How Parighasana works The yoga exercise Parighasana is a true classic that, with regular practice, leads to increased flexibility. In Sanskrit, parigha means "pole used to close a gate"—hence the German word "Parighasana" (the gate). The exercise can be combined well as a preparatory exercise to Utthita Trikonasana, the Extended Triangle Pose. This exercise is especially ideal for beginners, as even if you lack flexibility, Parighasana can be easily performed with simple props. In our brief overview, you'll learn all about the beneficial effects of the gate pose. We'll also show you step by step how to easily practice Parighasana at home on your yoga mat . How does Parighasana work? When practicing Parighasana, the area between your ribs, where numerous smaller muscles are located, is particularly stretched. Parighasana also improves your breathing—because during the exercise, you continuously draw your chest upward as you inhale and downward as you exhale. Regularly practiced, Parighasana can therefore be supportive for respiratory problems, such as asthma or certain allergies. At the same time, your internal abdominal organs and lungs are stimulated and invigorated. Instructions for Parighasana: Our tip in advance : If you have knee problems, you should put a blanket or a second yoga mat underneath you before starting the exercise. Then sit down on your mat and first get into a kneeling position - use the long side of your yoga mat for this. Now start by stretching your right leg out to the side. Make sure that your hip, right knee and right foot form a harmonious line. Ideally, your heel and toes should not lift from the floor. If this is not possible for you, you can use a folded blanket for support. Then place your left knee in a vertical position under your left hip. Now breathe in and stretch your left arm up as far as possible. Use the full length of your body from your knee to your fingertips. Then exhale and place your right hand on your right thigh. Lean to the right side as far as possible – you should now feel the stretch from your hip all the way up to your arm. If you have neck problems, simply relax and look straight ahead. Otherwise, lift your head and look up to your left arm. You have now reached the final position and remain there for three to five deep breaths. Enjoy the deep twist and the soothing lengthening of your spine! To exit the pose, exhale and bring your upper body back to the center of your yoga mat. Then, as you exhale, lower your left arm and bring your right knee back to the mat. Take a short breath and then simply repeat the exercise on the other side of your body. Our tip : Parighasana can be a bit tricky to master, especially for beginners or those with severe knee problems. If you find yourself struggling to perform the pose, you can also perform it while sitting on a chair . Simply extend your right leg out to the side. Your left leg remains as it is while you press your foot firmly into the floor. Now, as you inhale, create the necessary length, and as you exhale, stretch out far beyond your straight leg. The most important features of Parighasana in brief: Stretching the lateral upper body Solutions for blockages in the spine Stretching the hamstring muscle Opening the shoulder area Supportive effect for respiratory problems Stimulates the internal abdominal organs such as kidneys and lungs Image © fizkes / 123rf.com
Lolasana - Ohrring Yoga Übung

Lolasana - Earring Yoga Exercise

by Nick on Oct 24 2016
Lolasana - Earring Yoga Exercise You've probably seen a yogi in Lolasana before. This yoga pose, in which you stand on your hands and pull your crossed or even just bent legs under your bent torso, exerts an irresistible fascination on every observer. Many people then imagine that Lolasana is an exercise that can only be performed by very experienced yogis and seems impossible to learn on their own. But appearances can be deceiving. With a little practice, you too can perform this asana. In this blog post, we'll describe what Lolasana actually looks like, where its name comes from, the effects of this exercise, and how you can learn it. Earring and swing at the same time The term Lolasana comes from Sanskrit—you'll know this from other yoga poses, too. "Asana" means "exercise," and "lol" means "to dangle or swing." The descriptive description refers to a swinging exercise, which in yoga is also known as the "earring exercise." Just as an earring dangles from the wearer's ear, the yogi swings the rest of his body in the air with the strength of his arms. Feeling strong and light at the same time Strength and lightness in one. The Lolasana pose allows you to experience both. Strength comes from the sensation of your strength. The strength of your arms, with which you support yourself. The strength of your torso, with which you effortlessly hover above the ground. Lightness comes from the pendulum motion of your body itself. You seem to swing above the ground, virtually weightless. This frees you—both in your body and in your thoughts. This, too, is flow. Movement in body and mind. Added to this is the self-confidence that this pose brings you: You know that you can rely on your strength and balance. In addition, with Lolasana you activate two important chakras: Muladhara (root chakra) and Manipura (solar plexus chakra) . Laying the foundations To perform Lolasana, you need a few basics that will enable you to assume and hold this position. If you want to "hang like an earring," you need strength. Firstly, in your arms, as this pose is part of the arm balances. Secondly, in your core, because like so many yoga poses, Lolasana requires a strong core, a centered strength in the middle of your body. You can best train your strength with downward dog pose (Adho Mukha Svanasana) , plank pose (Chaturanga Dandasana) , and—at an advanced stage of your practice— crane or crow pose (Bakasana) . Your path to Lolasana Feel how it feels to sit with your legs stretched out and place your hands on the floor at your sides. Then get into a cross-legged position . Place your hands next to you. Gently press the floor beneath you and feel the weight of your body resting on your hands. Now try lifting one bent leg and then the other using the buttocks on the same side, alternately. If you can manage it, do both sides. Only when you feel confident enough, go a step further: Practice Crow Pose, Bakasana. To do this, support yourself on your hands while squatting and lean your upper body forwards. Here you first lift one leg, then the other and finally both legs and pull them under your torso. You are now ready for Lolasana, your swing. Blocks as a valuable tool When practicing Lolasana, Earring Pose, you might think your arms are too short and that swinging will never work. Be patient—with yourself and with the practice. With blocks, you can lengthen your arms as needed, and you'll be well on your way to swinging. Image © vatikaki / 123rf.com

Padangusthasana - hand to foot yoga pose

by Nick on Oct 20 2016
Padangusthasana - hand to foot yoga pose Padangusthasana, translated from Sanskrit, means "hand to foot pose." This pose is one of the first you'll learn in a beginner's yoga class. It's also one of the simplest; even beginners can perform it right away, although usually not completely. Padangusthasana stretches your entire musculature from head to toe and activates the organs in the abdominal region. What you should know before performing this exercise Padangusthasana is easy to perform, but there are a few things you should be careful about. Only perform this pose on an empty stomach. The best time for yoga is early morning, before breakfast. If you practice yoga at any other time of day, make sure it has been at least 4-6 hours since your last meal. This is especially important for the Hand to Foot pose, as the stomach and intestines are compressed during this pose. A full stomach could cause heartburn or belching. You shouldn't perform Padangusthasana if you have a spinal injury or illness, or if you're suffering from unexplained back pain. It's also best to avoid this pose if you have a cold, a severe runny nose, or sinusitis, as the upside-down position increases pressure in the sinuses. This is what Padangusthasana does Padangusthasana stretches the entire body, particularly the leg muscles and lower back muscles. This exercise activates all organs of the abdominal region such as the digestive system, reproductive system, liver and kidneys. Padangusthasana has a relaxing effect and can relieve stress and anxiety. Padangusthasana is recommended for menstrual cramps, headaches and constipation. Instructions for the hand to foot posture The hand to foot pose is one of the standing asanas; you don't necessarily need a yoga mat for it, just a firm surface. Stand straight and upright with your feet parallel. The distance between your two feet should be at least 15 cm. Your legs should be straight and your knees should be fully extended. Take a deep breath. As you exhale, bend forward with your upper body straight and try to touch your knees with your forehead. Make sure your head and torso move together. Grasp your right big toe with your right hand and your left big toe with your left hand. Grasp your toes tightly. Take a deep breath and raise your upper body until you're standing upright again. You can stretch your arms upwards. Exhale. Repeat the exercise several times Note for beginners Beginners often struggle to lower their heads to their knees or reach their toes. But that's not a hindrance; you can still perform the exercise even if you're not yet very flexible. Simply bend your upper body down as far as you can. But don't force it further than you can. Under no circumstances should you feel pain in your legs or back. If you repeat the exercise regularly, you'll be able to lower yourself further over time. Variation for advanced players Once you've mastered Padangusthasana, try the variation Utthita Hasta Padangusthasana. For this pose, stand upright and extend your right leg straight out to the right. Then, grasp the big toe of your right foot with your right hand. Repeat on the other side, trying to maintain balance. This variation stretches your hips. Image © elenaphotos21 / 123rf.com

Vatayanasana - the horse pose

by Nick on Oct 17 2016
Vatayanasana - the horse pose Vatayanasana, Horse Pose, is a yoga exercise for advanced practitioners. This pose requires perfect mastery of the lotus position . You should only attempt this pose once you can assume the lotus position without pain. You also need a high level of flexibility and strength in your ankles. The name Horse Pose comes from the fact that, viewed from the front, the pose resembles the face of a horse. Effects of Vatayanasana Vatayanasana stretches various areas of the body. The exercise promotes blood circulation throughout the hip area and is traditionally used to correct deformities and misalignments of the pelvis. With experience and guidance, the exercise can be used to correct a pelvic tilt. The horse pose stretches the sacroiliac joint. Due to prolonged sitting, the sacroiliac joint is tense in many people today, and the tendons that support the joint become shortened. This results in lower back pain. Horse pose can help prevent tension-related back pain. Vatayanasana also stretches the thigh and can reduce leg cramps. The exercise strengthens the muscles of the spine, calves and hips and promotes coordination. Notes - please note before practicing Most people struggle with this pose at first. It requires a high degree of hip mobility. If your hips aren't that flexible, it's difficult to hold the leg raised on one side. Be sure to pay attention to the alignment of your spine during your first attempts and don't force the pose. This pose is actually quite tricky; it can lead to dislocation of the hip joint or, in the worst case, injuries such as lumbago if performed incorrectly. If you're not completely confident or suffer from back problems, it's best to learn this pose under the guidance of an experienced yoga instructor. If you have knee problems, you shouldn't attempt Horse Pose. Preparatory yoga poses for Vatayanasana include the lotus pose and half lotus pose. Garudasana, or the eagle pose, also helps you prepare. Horse Keeping - Instructions for Beginners First, make sure your muscles are completely warm and well stretched before trying the horse pose. It should be done after various basic exercises. Sit in the half-lotus position on a yoga mat . To do this, bend your right knee and place your right foot on your left thigh. Your foot should be at the base of your left thigh. Now stand up straight and place your right knee on the floor. Squat with your left leg, initially supporting yourself with both hands. Later, you can also start keeping the horse directly from a standing position, but this is more difficult. Place your left foot as close as possible in front of your right knee, with your toes pointing outwards and your left heel in line with your right knee. Now shift the weight of your body onto your right knee and look straight ahead as you slowly stand up with your abdominal muscles tensed. Be careful, maintain your balance, and try not to tip forward. Raise your left arm to chest height and bend your elbow, creating a 90° angle. Use this arm to maintain your balance. Now wrap your left arm around your right arm and join both hands, palms facing upward. Look up and try to hold the position. Breathe calmly and with concentration. Then repeat the exercise on the other side. Image © fizkes / 123rf.com

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