Yoga BLOG

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
Der Schneidersitz (Sukhasana) für ein entspannt entspannendes Meditieren

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

Manipura Chakra - the third chakra

by Nick on Jul 22 2016
Manipura Chakra The Manipura Chakra is the third of seven main chakras. The word is composed of "Mani" – jewel or gemstone – and "Pura" – city or place. It is simply a city of gemstones. This translation is apt because the Manipura Chakra is where a person's dormant talents are activated in the energy center. Here you can find the Manipura Chakra Manipura is located directly in the middle of the lumbar spine. From here, energy radiates from the Keshtra energy field into the entire abdominal area, centering in the navel. For this reason, it is often referred to as the Nabho Chakra, Nabhi Chakra, or simply the navel chakra. Manipura's energy thus governs the entire middle and upper abdominal area, including the solar plexus in the middle of the costal arch. Once activated, it radiates forward beyond the abdominal wall. Function of the Manipura Chakra Its designation as the solar chakra makes it clear that this is a chakra associated with solar energy. It addresses courage, willpower, and self-confidence. This energy is also associated with passion, great enthusiasm, and assertiveness. Not only the solar chakra itself, but also the associated solar energy channel – the Pingala Nadi – is controlled by the Manipura chakra. It is easy to understand that the vital life energy, prana , is also stored here. The strong Manipura chakra creates an equally fascinating charisma. These are people with charisma who are able to reach people and pursue new goals. If, however, it is closed, energy builds up. This can lead to severe performance losses. Energy is synonymous with the element of fire, also called Agni. Therefore, its chakra color is similar to that of flame: orange-red, while the aura color appears yellow. The pancreas, adrenal glands, and digestion are also governed by the Manipura chakra. In Ayurveda , the Manipura chakra corresponds to the Pitta element. Promote positive characteristics By activating the Manipura chakra, positive qualities can be released. These primarily include assertiveness, combined with inner fire and passion in general. If you lack the enthusiasm and creativity to get things done, you should work on your Manipura chakra. Digestion can also be improved. People who have long-term digestive problems for no apparent reason can experience improvement with the opening of the Manipura chakra. The respective correspondences of the Manipura Chakra The yantra symbol of the Manipura Chakra is the triangle, and it is associated with Aries. Its sensory strength is sight. Rudra and Lakini are the god and goddess of Manipura. On the astral level, Sukshma Sharira represents the Sharira body, the mental-emotional sheath; however, the Manomaya Kosha is responsible for the kosha, the sheath. The Manipura has sun salutation position 6. Yellow tourmaline, yellow topaz, citrine, amber, and tiger's eye are gemstones associated with the Manipura. Aromas such as anise, fennel, lavender, and chamomile have a positive influence. In asana, crocodile exercises , the rotated triangle , rotated hero variations , the forward bend, and Navasana as an abdominal exercise are helpful on a physical level. How is the Manipura Chakra activated? There are various ways to achieve this. Meditation is a helpful tool, using the corresponding elements of fire, sun, and volcano. Affirmations repeated frequently throughout the day are also helpful. For example, "I consciously experience the flame of passion." You can also use pranayamas or the fire breath, Kapalabhati . You can also activate the Manipura Chakra with a fire mantra or the sun mantra. Arati, Homa, or Havan are traditional fire ceremonies performed as rituals. Image © zhanna26 / 123rf.com

Relaxed meditation - Five different yoga postures

by Nick on Jul 12 2016
Relaxed meditation - Five different yoga postures Asanas are crucial during a yoga session, as only through these restful postures can deep relaxation and effective meditation be achieved. For beginners, as well as for those seeking peace and quiet, the various yoga sitting postures are particularly suitable, as they make it easy to achieve a stable position and physical well-being. You should note this Before meditating, get into a comfortable sitting position that you feel at ease in and can easily maintain by tensing your body. Remember that yoga isn't about performing particularly difficult or strenuous exercises or presenting yourself well in front of others. Rather, your sitting posture should allow you to focus solely on yourself and block out and shrug off external influences like stress, peer pressure, or physical deficiencies. Once you've found a comfortable sitting position, you should also make sure that your spine is straight. This is not easy for many people when sitting. A seat cushion , for example, can help here; you can put it under your bottom. This tilts the pelvis forward and makes it easier to sit upright. You should also keep your head straight and imagine that it is being pulled upwards by an invisible band. Let your arms and hands rest relaxed on your thighs and close your eyes to block out all external influences. Breathe in and out consciously and bring your body and mind together. In addition, you should always sit on a yoga mat or a large towel. Also, wear comfortable clothing and warm socks so you feel completely comfortable while meditating. The most popular yoga postures 1. The Cross-legged Pose (Sukhasana) The cross-legged pose is particularly suitable for beginners or those who are new to yoga. It involves simply crossing the legs without stretching, so that the right foot is under the left lower leg and vice versa. In Hindi, this posture is called "Sukhasana," which translates as pleasant posture or a posture full of joy. This can refer to both a person's inner and outer demeanor. When assuming Sukhasana, you should try to find something positive in everything. For example, if your partner has broken up with you, you can see it as an opportunity to rediscover yourself, to focus solely on your desires and needs, and to be open to new encounters. 2. The comfortable seat (Muktasana) The comfortable seat is very similar to the cross-legged position. However, in the cross-legged position, the legs are not crossed, but rather placed in front of each other. Furthermore, the bottom of your right foot rests against your left thigh, and the bottom of your left foot touches your right knee. This pose is also suitable for beginners or for those who tend to cramp easily in one position or whose legs frequently fall asleep. Yogis call this comfortable seat "Muktasana" - the pose of a liberated one. This is understandable, as the legs are neither crossed nor stretched in this position. When you are in this pose, your mind should also be free, and you should shake off any external pressure and any questions that may have been circling in your mind for a long time. 3. The (half) lotus position (Ardha Padmasana) The most well-known yoga posture is the lotus position. It is similar to the cross-legged position, but the legs are not simply crossed. Instead, the instep of the right foot is placed on the left thigh, and the left foot is then pulled over it onto the right thigh. Because the full lotus position requires a significant degree of stretching, it is often difficult for beginners to maintain, and cramps or pain frequently develop after a while. Since this should definitely not happen in yoga, beginners can first try the half lotus position. In this position, a cross-legged position is assumed, with only one foot placed on the opposite thigh. The lotus position, also called "Padmasana," allows for a consistently stable and upright posture. Furthermore, a perfect triangle is formed, allowing energy to flow freely and stimulating your heart chakra. 4. The Cow Head Sit (Gomukhasana) To prepare for the lotus position, you can, for example, assume the cow's head pose. It's named so because the leg position resembles a cow's head. To do this, place your left heel under your right buttock. Then, position your right knee directly on top of your left and slide your right heel under your left buttock. 5. Heel Pose (Vajrasana) Another posture suitable for beginners is the heel pose . Here, you sit not on your bottom, but on your lower legs. Your calves touch your thighs, which are held together. The insteps of your feet point toward the floor. In this position, you can make yourself appear particularly tall, but you must ensure that your spine remains straight and your head is raised toward the sky. The heel pose is called "Vajrasana" in Hindi, which means "diamond pose." This pose represents strength, courage, and self-confidence. Image © atakaa / 123rf.com

Svadhisthana Chakra - Center of your creativity

by Nick on Jul 09 2016
Svadhisthana Chakra - Center of your creativity Chakras play a major role in yoga, as well as in Tantric Hinduism and other esoteric teachings. Scholars and followers of these philosophies assume that your body is crisscrossed by energy pathways – the so-called meridians. This energy originates from the chakras, which act as energy centers and through which an unhindered flow of energy should be possible. If this is not the case, or if there is a disruption within a chakra, mental and physical discomfort can arise. Most teachings identify seven main chakras. The second main chakra is the Svadhisthana chakra, also called the sacral or sexual chakra. It is depicted as a white lotus blossom with six petals and a crescent moon at its center, representing the element of water. This chakra is also associated with the sense of taste and, above all, a person's sexuality. It is open to the front and represents creativity, primality, emotions, and the unconscious. Where is the Svadhisthana Chakra? The Svadhisthana chakra is located just above the root chakra , about ten centimeters below the navel in the area of the sacrum. It is closely connected to a person's genitals and is therefore considered the center of sexuality. Since life arises from this, this chakra is also considered the energy center for all that is primal. For this reason, "Svadhisthana" also means "one's own dwelling place or residence." Activating this chakra allows you to return to your own origin. Furthermore, you give space to your creativity, which is also referred to as the creative force and is therefore the source of numerous creative works. Center for Hormonal and Sexual Health The energy in the Svadhisthana chakra can positively or negatively influence a variety of bodily functions. For example, the flow of all bodily fluids such as blood, urine, vaginal mucus, sweat, etc. is influenced from here. It also regulates hormonal production in the ovaries and testes. If the sacral chakra is activated, people experience a fulfilling sexual life, give free rein to their creativity, and can create new works without great effort. Impotence, frigidity, or fear of commitment are foreign concepts to these individuals, even for people with a balanced energy balance within the Svadhisthana chakra. If this chakra is blocked, however, a whole range of physical or psychological illnesses or disorders can arise. For example, the release of (sexual) hormones may be inhibited, making a fulfilling sexual life or even a relationship impossible. People whose sacral chakra is insufficiently activated often also suffer from a lack of motivation and desire, and find it difficult to find enthusiasm for anything. In severe cases, a sexual chakra disorder can also lead to certain addictions such as anorexia, obesity, or nymphomania, and the development of interpersonal relationships becomes significantly more difficult, even leading to complete isolation. How to stimulate the Svadhisthana chakra Yoga, along with other techniques from various schools of thought, is excellent for stimulating or rebalancing the Svadhisthana chakra. During meditation, which can be done in the Padmasana posture, for example, it is helpful to visualize a waterfall or a spring, since the element of the Svadhisthana chakra is water. For this reason, problems with bodily fluids, kidney problems, or dry skin can also be due to a disturbance within the second main chakra. Special breathing techniques called pranayama can also have a positive effect on your sexual chakra. Repeating the bija mantra "Vam" also opens the sacral chakra, stimulating you to greater creativity. It also awakens your sexuality. If you want to further enhance this effect, you can also wear special chakra stones such as orange jasper or citrine. Furthermore, certain aromas such as ylang-ylang or sandalwood promote the smooth flow of energy within the sexual chakra. Furthermore, all flowing movements—such as those involved in dancing or swimming—have a positive effect on this energy center. Image © zhanna26 / 123rf.com

The flank stretch - Yoga standing pose

by Nick on Jul 06 2016
The flank stretch - Yoga standing pose The technical terms for the flank stretch are Parshva uttanasana, Parshvottanasana or Utthita parshva konasana, where Parshva means "side" or "flank", Uttana means "intense stretch" and Asana means "resting posture". Parshva uttanasana stretches the pelvis and opens the abdominal area to give your body and mind freedom and lightness. In this asana, you learn, like in hardly any other exercise, to balance the elements and keep them in equilibrium. The effect Strengthening the spine and joints Elimination of lower back pain Strengthening the abdominal muscles Massage of the abdominal organs (spleen, liver, pancreas, ...) Removal of blockages in the abdominal cavity Improve blood flow to the neck and head Reduction of fat and cellulite on hips and legs Elimination of mood swings and heaviness of mind Calming the senses Help with migraines and insomnia The exercise Stand in Tadasana (Mountain Pose) and place your hands behind your back in Namaste. Keep your hands tightly clasped and raise them as high as possible, so that the angle at the wrists is no less than 90 degrees. Press the edges of your hands firmly against your spine, and press your wrists firmly together. Next, widen your collarbones by rotating your upper arms outward, then lower your elbows and bring them closer together. Now spread your legs about one meter wide and point your feet straight forward with the outer edges. Turn your left foot inward 60 to 70 degrees and your right leg outward 90 degrees, so that your inner heels are in line. Now anchor your left foot in the outer edge with your inner ankle raised and your heel firmly in the floor, move the inner edge of your left leg back, rolling your left outer hip forward. While the outer edge of your right foot is lowered, use the resistance in the outer edge to bring your inner heel and toes firmly to the floor. The right groin and hip stretch back. Now your pelvis is parallel and, maintaining your balance, stretch your legs back, lower your tailbone and lift your abdominal wall, sternum and head. As you continue, keep your feet grounded, extend both legs back, and stretch your body with long sides and your navel over your right leg. Keep your sternum and chin lifted, your hands firmly pressed behind you, your collarbones wide, and your elbows up. In the final step, from grounded feet, extend both groins, thighs, knees, and shins back, while bringing your navel and sternum well above your leg. Lower your chin as low as possible onto your shin and rest your forehead on the shin. The implementation You start with 30 seconds per side and can stay in the pose for up to a minute or longer. It's important that you perform the exercise for the same amount of time on both sides each time. You end Parshva uttanasana by keeping your hands in Namaste and returning to Tadasana. Only then do you release your hands and remove them from your back. This asana places great demands on your sense of balance and coordination. Therefore, you should remain completely neutral in your senses. During the pose, relax the front part of your brain to maintain contact with your back leg and your pressed hands behind your back. Allow your breath to flow calmly. Flank stretching - tips for problems If you're having trouble getting into Parshva Uttanasana right away, you can practice it with a raised leg and a chair for your hands and arms. The raised leg allows you to straighten your leg more easily while keeping your belly relaxed. Raised arms help you develop a sense of the length of your sides. Image © fizkes / 123rf.com

Muladhara Chakra - the root chakra

by Nick on Jul 03 2016
Muladhara Chakra - the root chakra What are chakras? The term "chakra" translates as "wheel" and refers to energy centers, which also run in a circular pattern. Chakras can be open or closed and are considered centers of subtle life energies. These are repositories of energy forces and energy centers. A chakra is a state of consciousness and conveys a feeling of joy or bliss. A goddess or god reigns within each chakra, with each chakra represented by a specific animal species. A chakra has a fixed number of petals, which represent the nadis. Colors, mantras, and bijas address the individual petals. What is the Muladhara Chakra? The Muladhara Chakra is one of the seven main chakras and is located in the lowest region, which is why it is also called the root chakra. The name Muladhara Chakra is composed of mula (root) and ahara (support). The chakra is located at the very base of the spine. The inner color of the Muladhara Chakra is yellow to ochre yellow and is said to represent the color of the earth. The Muladhara Chakra is the seat of the earth element, which is called Prithivi Tattwa. The root chakra has four petals, which are also called main nadis, i.e. energy channels. The petals of the chakra are red, and the yantra is a square. The elephant-headed god Ganesha rules the chakra and symbolizes endurance, blessings, firmness, and the beginning. The god Brahma is the creator and also rules the chakra, which is why the chakra can be considered the root chakra of all creation. The goddess in the Muladhara chakra is Dakini, who sits on a red lotus. The goddess Dakini sometimes shines in white, but mostly in red. Her beautiful face with three eyes is complemented by four arms, a trident, a staff, and a skull. Similar to the god Brahma, the goddess is often depicted with a drinking vessel and a swan. The Muladhara chakra controls the sense of smell, which absorbs odors via particles. The chakra animal is the elephant. No wonder: This is the heaviest and largest mammal in the world. Interesting facts about the Muladhara Chakra The Muladhara Chakra is endowed with particularly positive qualities. The qualities most commonly attributed to the Muladhara Chakra are balance, endurance, calmness, consistency, thrift, a sense of reality, common sense, and adherence to principles. The motivations of the Muladhara Chakra are eating, sleeping, and drinking—in other words, everything related to self-preservation. At the apex of the Muladhara Chakra is the Brahma Granthi, which represents the difficulty of transitioning from a physical to a subtle perception. The chakra can be activated in various ways. The chakra can be strengthened with special meditations. These primarily include visualizations of mountains, trees, and roots. Strengthening can also occur through affirmations such as "I am well-rooted" or "I find access to my roots." The same applies to special pranayamas and mantras . Performing the required meditations requires time and experience. With increased concentration and a trained body and mind, the effect of meditation can be significantly increased, leading to a better connection to the chakra. The Muladhara Chakra is the foundation of the human energy center. The Muladhara Chakra is the origin of the Kanda, the root tuber. The chakra is the origin of the three main nadis, which is why the released energy travels up the subtle spine. As the seat of the human cosmic energy, the chakra is exceedingly powerful. It must be extremely strong for the powerful Kundalini to rise within it. Image © zhanna26 / 123rf.com

Fascia Yoga - Vitality through a supple body

by Nick on Jun 30 2016
Fascia Yoga - Vitality through a holistically supple body A quick phone call here, a text message there, a quick Google search—we've surrendered ourselves to rapid technological development almost as if it were a given. Although our bodies and souls are constantly sending warning signals that not everything is good, which saves time and travel, we take a break far too rarely. Yet life has so many pleasant and peaceful aspects in store for us. A fantastic method for escaping the stressful cycle of everyday life and relieving back pain and tension, as well as achieving good posture and inner peace, is the relatively new form of fascia yoga. It's a more passive yoga, where postures are held longer than in dynamic and active yoga styles. Fascia yoga specifically targets the so-called "fascia," or connective tissue, and is something of a return to the so-called "Rolfing" or classical yoga. But what exactly happens when you train fascial pathways, and how can you imagine this training with the perfect complement of yoga? For a balanced, firm and elastic body Time and again, there have been ideas, rhythmic programs, and movement creations developed by sports experts to enhance the figure and strengthen the back, heart, and lungs. Most of them have disappeared from the scene as quickly as they appeared. They are usually quietly dismissed as a "trendy phenomenon." Fascia yoga, on the other hand, isn't dynamic fitness training with media hype. Fascia yoga focuses on mobility, balance, and breathing. The main elements of fascia yoga are swinging, bouncing, and stretching. The focus of the various movements and poses is on engaging the whole body. With flowing, rather than static, movements, you feel and listen to what is good for your body. Unlike classic Hatha yoga, where you stay in certain poses for extended periods, the emphasis is on flexibility, movement, and holistic well-being. Why is targeted fascia training so important? While it was previously mistakenly assumed that fascia was nothing more than filler material in the body, connective tissue is now viewed in a completely different light. Fascia is the vital web of the human body. It surrounds organs and muscles, thus making them stable. Over the course of life, however, the body develops fascial hardening in the deepest structures of the fascia due to poor posture, injury, or stress. This must be stimulated through targeted fascia training. Fascia training consists of intensive and invigorating stretching exercises with meditative elements. They have a positive effect on the musculoskeletal system and specifically relieve tension and stress. Fascia yoga exercises are actually similar to well-known and conventional connective tissue exercises. What is special about fascia training with fascia yoga, however, is that the exercises are performed at a different angle. The effect is noticeably greater. Fascia Yoga - The perfect balance Anyone who enjoys cycling or running and wants to build muscle at the same time should be aware that both sports only train the muscles of the thighs, abdomen, and shoulders. The forward-facing body is only stressed on one side. Fascia yoga offers the perfect balance to restore elasticity to stuck and hardened fascia. However, fascia yoga should not be a replacement for existing training programs. It is both an enrichment and a complement. The key to success lies in a targeted training method. A successful training program requires specific movements and self-stimulation to harmonize mind and body. Fascia yoga training can be practiced at any age. Quality is paramount over quantity. If YOU, too, would like to find yourself more and achieve physical balance, you can have a professional demonstrate the various fascia yoga exercises. You need to be able to perform each individual exercise precisely. Only once you've mastered each one down to the last detail can you practice comfortably at home. Image © sebastiangauert / 123rf.com

Prana Mudras - Breathing Mudras

by Nick on Jun 27 2016
Prana Mudras - Breathing Mudras Mudras are often referred to as the heart of Hatha Yoga practice . Loosely translated, the term "mudra" means something like "seal," "sign," or "mark," but also "cheerful" and "joyous." Breathing mudras allow you to achieve relaxation without requiring much space or time. These practical mudras can be performed quickly and easily on the train, in a waiting room, or anywhere else. The following mudras are recommended for beginners as well as advanced practitioners. Their variable effects make them a versatile aid, but it is important that they are performed consistently. They should be performed with a specific inner focus and can be practiced several times a day. It is helpful for all of the following mudras to imagine your fingers clinging together like magnets. 1. Chin Mudra The Chin Mudra represents self-realization. It also promotes the flow of energy in the body and has a positive effect on mindfulness. For this meditative posture, you need to press your index fingers and thumbs together, and place your hands relaxed on your crossed legs. While you can perform this mudra anywhere, we recommend using a mat to find a comfortable position for meditation. You can perform the exercise either simultaneously or by first joining the fingers of your right hand, placing them down, and then following suit with your left hand. The three fingers that are not joined should always be as straight as possible. 2. Chinmaya Mudra Chinmaya Mudra is a variation of Chin Mudra. The difference lies in the finger position, although the thumb and index finger are still brought together. Here, too, you lie cross-legged on the floor or a mat. Your thumbs and index fingers are brought together to form a ring, and the other three fingers of your hand are curled into the palm of your hand. Make sure your fingers are only touching, not exerting pressure on each other. Your hands are again placed on your legs, palms facing upward. Here, you can find your inner energy and calm, monitor your breath, and release stress. 3. Adhi Mudra Adhi Mudra has a healing effect on sadness, calms the nervous system, and promotes oxygenation to the lower parts of the body. For this exercise, place your thumb on your little finger, and curl the other fingers together so that your hand forms a fist—without forcing the individual fingers against each other. While holding this light "fist," you can perform breathing exercises. Inhale for four seconds, exhale for three seconds, inhale for six seconds, and exhale again for three seconds. This strengthens the functioning of the internal organs, increases lung capacity, and has a calming effect. 4. Brahma Mudra Brahma Mudra can be performed almost anywhere and requires barely more than five minutes of your time. It helps with tension, for example, in the neck or shoulder area. Position your fingers in the same way as in Adhi Mudra, except that you then bring your hands up to the level of your navel. In this position, you can again perform breathing exercises and calmly observe the flow of your breath. Try to consciously visualize how the oxygen permeates your body, thereby having a positive effect on your mind and body. 5. Hakini Mudra The Hakini Mudra helps you relax, deepens your breathing, and has a positive effect on your entire organism. You actively supply your brain with valuable oxygen, which also increases your attention and ability to absorb information. For the Hakini Mudra, you lightly place the fingertips of both hands together. With your tongue resting loosely in your mouth, inhale deeply, hold it for four seconds, and then exhale gently. You can repeat this about 10 to 12 times; after the first few breaths, you should notice your diaphragm softening. A calming effect occurs, which after just a few strokes will help you focus further on the circulation of air. You can perform the Hakini Mudra standing or sitting. 6. Vishnu Mudra The Vishnu Mudra helps your body regulate breathing between the left and right nostrils. Despite this interaction, you only perform the Vishnu Mudra with your right hand. Open your right hand and bend both your middle and index fingers slightly, resting the pads of these two fingers on the ball of your thumb. Then move your thumb towards your ring finger, keeping the ring and little fingers close together. Place your right hand against your nose so that the last joint of your thumb rests directly on the right nostril. The tip of your ring finger rests on the left nostril. You can then close one nostril at a time without exerting too much pressure to breathe through the other – this creates Nadi Shodhana: alternate nostril breathing. Image © elenaray / 123rf.com

The Closed Angle Pose - Baddha Konasana

by Nick on Jun 24 2016
The Closed Angle Pose - Baddha Konasana Baddha Konasana, also called Cobbler's Pose or Angle Pose, makes it easier to breathe deeply into your belly while relaxing your muscles. The ancient Indian name for this pose is derived from the words "baddha" and "kona," which translate to "bound" and "angle." Thanks to the deep relaxation of the abdominal region, this asana is considered an ideal exercise for childbirth preparation, for women suffering from menstrual cramps, and for people exposed to high levels of stress. How to perform the cobbler's pose (Baddha Konasana) correctly In the cobbler's pose, sit on the mat with your gaze straight ahead and your pelvis at a right angle. Gradually pull your feet towards your pelvis with your knees bent, pointing outwards and as close to the floor as possible, until the soles of your feet touch each other. Make sure that your thighs, groin and knees remain completely relaxed. With your thumb, index and middle fingers, grasp your ankles or the outsides of your heels and stretch your back. At the same time, open your chest by moving your shoulder blades towards each other. If you can, place your head on your feet or your chin on the floor to intensify the effect of this asana. Breathe slowly and evenly and remain in this position for up to five minutes. Then straighten your knees and shake them gently to loosen up. Positive effects of the Baddha Konasana posture Because your diaphragm, abdomen, and hips are opened wide in the closed angle pose, your deep abdominal breathing improves. This has the extremely positive side effect of relaxing your muscles in this area, which contributes significantly to the effective relief of cramping abdominal pain during menstruation. Pregnant women should also perform this exercise regularly, as the associated body position ensures good blood flow and stimulation to all the organs in the abdominal region, including the uterus. With regular practice, the Cobbler's Pose prepares the body for the impending birth and can contribute significantly to a positive birth experience. The health of the ovaries and fallopian tubes is also strengthened, which can be particularly beneficial for women trying to conceive. Men also benefit from regularly practicing Baddha Konasana, as the exercise can strengthen the prostate and relieve testicular pain. In addition to the positive effects on the abdominal and pelvic region, the Cobbler's Pose has also been proven successful in reducing stress and thus counteracting psychological distress. Baddha Konasana also helps combat exhaustion and fatigue and counteracts high blood pressure. As one of the few yoga poses, the angled pose also strengthens the ankles and stretches the inner thighs. This asana can effectively prevent fluid retention in the legs, as well as sciatica and hernias. What you should pay attention to when choosing a shoemaker's seat While the Cobbler's Pose is an ideal exercise for pregnant women , it's not suitable for the first few months after giving birth. You should wait to do it until your pelvic floor has strengthened and your uterus has completely shrunk down. You should also avoid this asana if you have suffered an injury to your hip or shoulder region. While people in India generally spend a lot of time sitting on the floor in their daily lives, we in the Western world are hardly familiar with postures associated with the Cobbler's Pose. Therefore, ankle pain is a common side effect of Baddha Konasana. You can easily counteract this by moving your feet slightly away from your pelvis and gradually bringing them closer again. You can counteract any unpleasant pulling sensations in your thighs, shins, and groin by placing yoga blocks under your knees. To keep your back as straight as possible, simply place a yoga bolster or yoga blanket behind your buttocks. This will elevate your pelvis and allow you to breathe deeply. Image © Argument / 123rf.com

The inner path: calming the mind

by Nick on Jun 18 2016
The inner path: calming the mind When the word yoga is mentioned, many people immediately think of the physical exercises, the asanas. They have achieved a high status in the Western world because they promise a flexible body, a toned figure, and stable health. We are familiar with them primarily from Hatha Yoga or from more extreme, modern variations such as Power Yoga (fast exercises) and Bikram Yoga (exercises in a heated room) . It is often forgotten that the royal path of classical yoga consists of eight parts: five for the outer path – including the asanas – and three for the inner path. These three parts are called: Dharana: complete concentration Dhyana: meditation Samadhi: oneness with the object of attention The individual path This may sound strange and difficult to you. But don't be discouraged. The fact is that the inner path is a very subjective one: Only you can walk it. You can neither do it for someone else, nor can anyone else do it for you. It's about the search for self-knowledge, for your own essence. That's why there is no universally valid path that works as a panacea for everyone. By concentrating completely, you block out all distractions. This is where mindfulness in everyday life comes in: being completely present in what you're doing. This way, you tame the chaos of thoughts that constantly plagues you, distracts you, and makes you unfocused and insecure. Simple rituals To prepare for a meditative practice, all you need is a quiet space. If you like, take a few deep breaths and/or try some simple breathing exercises like alternate nostril breathing. Some people find it helpful to practice a few asanas. However, this will make the practice significantly longer overall. Concentration and meditation can be practiced. A popular example is a burning candle, which you place about an arm's length away from you so that your gaze is directed slightly downwards. But it can also be a bowl or any other object. You sit comfortably in front of it and concentrate completely on this object. This exercise sounds easy, but it is not. Your thoughts keep jumping around; you remember something, have your day's plan in mind, or something important occurs to you. The trick is to notice these leaps in your thoughts but to let them pass. You can watch them like clouds floating by and let go internally. In this moment, only sitting and concentrating is important, nothing else. Everything else can wait until you have finished your exercise. An alternative is immersion, where you keep your eyes closed and focus solely on an inner image. Imagine, for example, a favorite place. It should be a strong, positive image. This exercise can be done anywhere and at any time. Start your practice with a five-minute session—especially as a beginner, you'll find that sustained concentration is almost impossible at first. Practice this exercise regularly, ideally daily: you'll always find five minutes when you really want it. Growing internally The goal of all your efforts is to strengthen your self. Over time, you will become more relaxed, and the pursuit of wealth and material things—the external factors in our lives—will diminish. It is your inner reality, your spiritual self, that truly matters. You will learn about a power of the heart that will make you a better person: One of the basic tenets of yoga philosophy is to harm no one; to recognize other people and their faults, but to accept them without judgment. In the best case, you will not only be able to tolerate them, but even empathically understand them. The inner path calms your mind and allows it to function clearly. This allows you to cope with everyday life more easily and radiate a strong inner strength. Image © filmfoto / 123rf.com