Yoga BLOG
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
Bhadrasana (The Butterfly) - Yoga Sitting Pose
by Nick
on Aug 11 2016
Bhadrasana (The Butterfly) Every human being's deepest longing is to live in harmony: with themselves and in harmonious circumstances. But life is like the tides: always in flux. If you are aware of this fundamental principle of life, it becomes easier to cope with the recurring ups and downs. A harmonious connection between body, mind, and soul is the key to well-being, because these three areas of human life are inextricably intertwined. Yoga exercises address all levels of your being equally. Meditative relaxation, conscious breathing, and specific body postures restore the flow of energy within your system and make the body supple. Body, mind, and soul merge into one. From this state arises new vitality, which helps you successfully master the challenges of your professional life and balance family stresses. The yoga postures (asanas) stretch and strengthen muscles and ligaments. They keep the spine and joints flexible and have a healing effect on the internal organs, glands, and nervous system. The heart and circulation are stimulated, tension is released, and you feel new energy flowing through you. Bhadrasana – the butterfly pose – is one of the 84 main asanas. The Sanskrit name Bhadrasana is composed of "auspicious" (bhadra) and posture (asana). Another name for this yoga exercise is "the blissful seat." Practicing Bhadrasana has a positive effect on the overall physical condition. The energy flow through the root chakra expands. The entire body system is better supplied with energy. Practicing Bhadrasana is a gentle precursor to the lotus position . For the basic variation of Bhadrasana, it's best for beginners to sit with your back against a wall. This position helps you keep your back straight during the exercise.
Sit in a relaxed position with your legs stretched out and your back straight. Your hands rest at your sides.
Grasp your feet with your hands and bring them together in the middle in front of you, with the soles of your feet facing each other. Press your heels firmly against your perineum.
The perineum is the area between the anus and the external genitals
Stay in this position for a while. Then straighten your legs again and relax.
Different Bhadrasana variations:
"Flying Butterfly": To warm up, bounce your knees up and down 10 to 20 times in the blissful position. Then slowly push your knees down to the floor with your hands. Don't bounce while pushing down!
After reaching the basic Bhadrasana position, turn the soles of your feet upwards. Or, in the butterfly position with your arms outstretched, slowly bend forward until your head touches the floor.
Bend forward in the blissful position with your hands clasped behind your back.
Bhadrasana is an effective yoga exercise to increase the flexibility of the hip joints and is an essential preparation for anyone who wants to meditate with their legs crossed or master the lotus position. Like all asanas, Bhadrasana also has a mental/spiritual dimension. For humans, the butterfly is a symbol of lightness. It flutters from flower to flower, feeding on the nectar of the flowers it visits. A fluttery, easy life? Only at first glance. The butterfly, in particular, goes through several very different phases in its life until it finds its lightness. As a caterpillar, it must relentlessly feed to secure its existence and is exposed to many dangers. Then, in the pupal stage, it spends a time in its cocoon, completely isolated from the world, before finally emerging from its cocoon in a new form, spreading its wings, and enjoying life. Spiritually, therefore, the yoga exercise of the butterfly represents the willingness to develop and become new. Image © orensila / 123rf.com
The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana
by Nick
on Aug 06 2016
The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana Hatha Yoga has a well-known balancing pose: the balance pose. It is also known as Utthita Satyeshikasana (also Virabhadrasana III) or, in a variation, Ardha Chandrasana (Half Moon Pose). Both exercises result in strong stretches of the entire body and train balance. Below, you will learn not only how to assume the poses, but also how they affect you. In your inner state, these exercises also strengthen your mental balance. Both Utthita Satyeshikasana and Ardha Chandrasana are therefore excellent exercises for grounding, centering, and strengthening you. Are you then centered, at peace within yourself, and grounded? Do stress fall away from you and do you gain strength? Trust in these special yoga exercises and discover their unique potential. Utthita Satyeshikasana and Ardha Chandrasana - Strength wins
Both yoga poses are in line with the hero Virabhadrasana . These standing exercises are considered to bring strength and build energy. They ground and stabilize you as you breathe in and out powerfully. Both exercises are also suitable for beginners. They stretch and extend your spine in the most pleasant way. This alone provides renewed energy . For example, after long hours at a desk in which the vertebrae have sunk and become compressed. The vertebrae are nourished by the stretching and extension of the balance pose. Utthita Satyeshikasana - assuming the actual balance pose
Two paths lead to the balance. 1. From Mountain Pose , with legs hip-width apart, inhale and raise your arms. Exhale and extend your upper body forward horizontally from the hip joint, placing your hands in a pistol position with your index fingers extended. If you can, straighten your standing leg; otherwise, bend it slightly. Stretch the other leg back. Keep your hips straight and breathe calmly. With your next inhalation, really lengthen your spine and, if necessary, improve the position a little as you exhale. Your neck is an extension of your spine; lengthen your neck and look at a point on the floor. Inhale and return to a firm standing position, swaying your upper body and legs as if on a scale. Feel the mountain pose. 2. Coming from the hero pose, exhale and rotate the upper body forward from the hip joint, then stretch the back leg upwards and push the body into a horizontal position as described. Repeat the balance pose with the other leg. Ardha Chandrasana - half moon pose Come out of the triangle . Your feet are about 1.5 meters apart. Turn your right foot and leg outwards 90 degrees. Stretch your arms out to the side. As you exhale, tilt your upper body to the right until you can touch your ankle with your right hand. Stretch your left arm straight up. Turn your knee away from your right foot. Now place your right hand far forward until your arm is almost directly extending your shoulders. As you inhale, raise your left leg from the hip until it is straight out into a horizontal position. You are a scale, feel it. Look at the ceiling on the left. Feel how your chest opens and how tension arises in your thigh, abdominal muscles and glutes. Breathe calmly and with focus. Lower your body again and work on the other side. Check in now and then. You may need a yoga block for support during this exercise. What do the balance / the half moon do to you?
The balance pose promotes greater harmony and strength, balance, and inner peace. It strengthens the abdominal, back, and leg muscles. Those who jog or run benefit from the deep stretch in the balance pose. Your sense of balance is stimulated, and you gain peace of mind. Ardha Chandrasana particularly strengthens the spine and hip joints. You gain strength in your legs. Your sense of balance also benefits here. You become more stress-resistant, less anxious, and clearer in your thinking, as the half moon stimulates the third eye in the Ajna chakra. Image © byheaven / 123rf.com
The Anahata Chakra - the 4th chakra sits in the heart
by Nick
on Aug 03 2016
The Anahata Chakra - the 4th chakra sits in the heart Tantra and Hatha Yoga position our 4th chakra in the center of the thoracic spine, roughly where our heart is located. The Anahata chakra also means "inner," the "invulnerable," and alludes to the fact that this 4th chakra is located at the center of the seven chakras. Thus, the heart chakra bridges the space between the three lower, worldly chakras : Muladhara (root) , Svadhistana (spine) , Manipura (solar plexus) , and the three upper, spiritually oriented chakras: Vishudda (throat), Ajna (third eye), and Sahasrara (crown). Consequently, the Anahata Chakra is associated with the element of air in this function. Your individual soul meets its cosmic counterpart here; you can connect with the cosmos between the thymus gland and the heart plexus. Furthermore, here you will find your inner spirit, your spiritual heart, love, true joy, and devotion to a divine, higher will. The spiritual heart at the center of the Kshetra energy field is also called the Hrid Chakra. The positively active heart chakra represents freedom from negative emotions. The Bija Mantra YAM symbolizes Anahata Chakra, as does RAAAM, and the aura color green alongside the inner color blue. The 12-petaled lotus flower corresponds to the heart chakra. Each petal represents a virtue of the Anahata Chakra: joy, peace, harmony, blessing, love, purity, passion, clarity, forgiveness, understanding, kindness, and patience. Signs of disturbances in the Anahata Chakra The heart chakra is related to overcoming the ego. While the first three chakras strengthen grounding and material existence, and thus can also allow the ego to grow, the Anahata chakra ensures harmony between the ego, the cosmos, and the higher self. If the heart chakra is overactive, we find manipulative behavior, neediness, and dependent love, along with aggressive emotions, suffering, and despair. Those affected feel at odds with themselves and the world. A sluggish heart chakra manifests itself in feelings of loneliness, difficulties in interpersonal relationships, and a feeling of lack of appreciation from others. Physically, pain in the upper back and shoulders, tense torso and hip muscles, and deviations from normal blood pressure are common. Positively influence the Anahata Chakra The heart chakra can be brought into balanced vibration through various activities, meditations, yoga exercises, and affirmations. In Hatha Yoga, poses such as "Eagle Pose - Garudasana," " Camel Pose - Utrasana, " and "Utanasana - Forward Bend" are used to activate the Anahata chakra. Other poses include " Fish Pose - Matsyasana ," " Cobra Pose - Bhujangasana ," " Bow Pose - Dhanurasana ," and "Plow Pose - Halasana." Since the heart chakra governs not only the heart but also the lungs through the element of air, spending time outdoors and in (green) nature is also highly beneficial to the heart chakra. The black antelope and deer represent the 4th chakra; visualizing these animals in their lightness and elegance provides positive support to the Anahata chakra. Praying with your hands resting on your heart and reciting affirmations such as "I am full of joy, full of love, and connected to the Divine" also provides positive stimulation to the heart chakra. Chanting, singing bowl meditation, creative, heartfelt work, and various breathing exercises such as alternate nostril breathing, Bhramari (bee breathing), and heartfelt laughter all stimulate the Anahata chakra. Anahata Chakra Meditation in Kundalini Yoga
Kundalini Yoga includes this heart chakra meditation (according to Karunesh): Stand upright in a relaxed position in a comfortable place. Keep your eyes open. Now place both hands on the center of your chest. Feel the rhythm of your heartbeat and breathe easily. Inhale new energy and exhale old energy. Imagine yourself expanding in your heart and exhaling all burdens and impurities. Connect yourself in all directions with the world and the cosmos, breaking away from all constriction. Your heart is wide and large. Open yourself. The Heart Chakra in other traditions
In Tibet, the Wheel of the Heart represents the Wheel of the Heart; in Kabbalah, Tiphereth; among esoteric Christians, it represents the love of Jesus; and among Sufis, Qalb Ruh and Sirr represent the Anahata Chakra. In Qi Qong, it is the middle Tantiem. Image © elvie15veronika / 123rf.com
The cross-legged pose (Sukhasana) for a relaxed meditation
by Nick
on Jul 29 2016
The cross-legged pose (Sukhasana) for a relaxed meditation
The cross-legged pose is called Sukhasana in yoga. It's a good meditation posture for beginners; more advanced practitioners may prefer the somewhat more complex Lotus Position (Padmasana) . Although the cross-legged pose isn't particularly difficult, it must be performed correctly to achieve its positive physical and mental benefits.
The tailor's seat in brief
Sukhasana is called "Easy Pose" in English-speaking countries. However, this yoga exercise isn't quite so easy if you want to approach it seriously and effectively. If you regularly incorporate the cross-legged pose into your daily routine, with a little practice you can achieve a wonderfully meditative, deeply relaxing state. Your body and mind will gain new energy; your chest, abdominal, hip, and back muscles will be strengthened; you'll breathe more freely and release the burden of everyday stress. All in all, the cross-legged pose is the perfect asana for yoga beginners , children , and seniors .
The positive effects of the cross-legged position
Sukhasana strengthens the chest, abdominal, hip and back muscles
The cross-legged position improves posture (straight back!)
The exercise allows for freer and therefore easier breathing
Sukhasana opens the heart chakra (Anahata), makes you happy and can reduce stress and anxiety
The cross-legged position allows the active person to relax
How Sukhasana works step by step
Step 1 : Grab your yoga blanket. Fold it a few times and then place it on the floor. Alternatively, you can use a meditation cushion or—if both of these are too comfortable for you—a yoga mat.
Step 2 : Sit on the chosen surface and stretch your legs straight forward.
Step 3 : Next, bend your knees outward. Then place your right shin on top of your left shin, crossing in the middle. Make sure the center is in line with your sternum and belly button.
Step 4 : Pull your knees up until the shin cross you formed earlier is close to your body.
Step 5 : Now comes the fine-tuning. First, pull your shoulders back. Then, open your chest and keep your stomach and back straight. It's best to imagine an invisible thread pulling your head upward.
Step 6 : Rest your hands comfortably on your knees (palms up or down). Another option commonly used in yoga: Bring your thumbs and index fingers together (Jnana Mudra) and place your hands on the outsides of your knees.
Tip: You can also place your hands on your sternum with your elbows facing outwards. This will further help open your chest.
Step 7 : Breathe in and out deeply and evenly several times without raising your shoulders. Consciously focus on breathing from your chest and relaxing your eyes, jaw, and facial muscles.
Step 8 : Try other techniques. For example, you can stretch your palms, press them together, and hold them in front of your chest (again with your elbows facing out). Or interlace your fingers and extend your arms high above your head, palms facing up. For an excellent stretch, follow this pose by leaning your torso forward until your forehead touches the floor. Rest your palms on a yoga block with your arms extended straight so your torso remains parallel to the floor.
Some tips to conclude
a) Analyze and adjust your posture if necessary. Do you tend to tilt your pelvis forward or backward? Do you often stand with a hollow back? Balance yourself on your sit bones until your back forms a vertical line from the cervical to the lumbar vertebrae.
Note: If this position makes you tired quickly, simply lean your back against a wall or place a thin pillow behind your buttocks.
b) If you have knee problems, you should first practice the cross-legged position on a bench or chair.
c) While the asana is intended to be relaxing, it's still important to keep your muscles active. This will prevent your body from slumping. Check yourself regularly!
d) It's essential to practice the cross-legged pose in a quiet place where you won't be disturbed. This is the only way your body and mind can calm and relax!
Image © fizkes / 123rf.com
Padmasana: The splendor of the lotus blossom in the lotus position
by Nick
on Jul 25 2016
Padmasana: The splendor of the lotus blossom in the lotus position Like the lotus blossom, the lotus pose unfolds into its full splendor. It's one of the classic meditation postures that allows you to remain in it for extended periods without exertion. While the legs are firmly planted on the floor, the back is perfectly straight – all in all, a correctly performed Padmasana (as the exercise is often called in yoga) is a stable position, ideal for long meditation practices! The Lotus Seat in Brief The lotus position, or Padmasana, is one of the yoga exercises that is well known outside the yoga community. While Padmasana may seem simple to the uninitiated, the lotus position is actually only recommended for advanced yogis. It takes some experience to find the right position. Beginners often struggle with this, finding the posture uncomfortable—not a good precondition for meditation. Those who manage to achieve the lotus position will benefit from many positive effects for body and mind. It's definitely worth practicing! The positive effects of Padmasana
the lotus position opens the hips
the knees and ankles are stretched
Padmasana helps to maintain good posture (the seat keeps the spine straight)
the exercise has a calming effect on the brain
Attention and perception of the environment are increased
the lotus position balances the energy level in the body Menstrual discomfort can be alleviated
Padmasana provides the necessary physical stability when meditating
Therefore, the lotus position is ideal for meditation
a) The spine is upright - so you can stay in this position for a long time without suffering back pain. b) The sitting posture is absolutely firm - even during very strong energy experiences the body remains calm. c) The heels activate two essential energy points in the abdomen. How Padmasana works step by step
In the lotus position, the legs are bent and crossed. As mentioned several times, the spine is straight and upright. Step 1 : First, prepare yourself mentally for Padmasana by opening your hips. Suitable preparatory poses include Bhadrasana (Butterfly Pose) or Pakotasana (Pigeon Pose) . Step 2 : Gradually move into the lotus position. To do this, start in the traditional cross-legged position. Your right leg should be in front of your left. Make sure your hips are higher than your knees, practically "perched" above them. Step 3 : Now place your right foot on your left thigh. It's best to use your hands to help you. Should your heel touch your hip while the sole of your foot points slightly upward? Great! At this point, you've mastered the Half Lotus Pose (Ardha Padmasana). Tip: Having trouble? Stop here and practice half Padmasana with your other leg as well. This means: Sit cross-legged (this time, your left leg should be in front of your right!) and then place your left foot on your right thigh. Practice each leg separately until you feel that the pose no longer causes you any problems or discomfort. Step 4 : Then place your left foot on your right thigh to assume the full lotus position. Keep your back completely straight. Step 5 : Finally, place your hands on your knees, palms up or down. Alternatively, you can also place your hands in the Jnana Mudra position (join your thumbs and index fingers together). Step 6 : Close your eyes and breathe in and out deeply and evenly. Step 7 : Alternate the leg sequence to train the right and left sides evenly. Note: The lotus position is perfect for practicing the more complex Pranayama. Caution: If you feel sharp pain in your feet, knees, or hips, leave the position immediately and practice again in smaller (half) steps. You shouldn't feel any pain while performing the lotus position. An exciting piece of information at the end The lotus is a powerful symbol in India and the Vedas. It is said that the lotus position liberates from illness and awakens the Kundalini energy. Image © byheaven / 123rf.com