Yoga BLOG
Inversions - Handstand and Forearm Stand - Adho Mukha Vrikshasana/Pincha Mayurasana
by Nick
on Jun 12 2016
Handstand and Forearmstand - Adho Mukha Vrikshasana/Pincha Mayurasana Inverted poses and postures, known in technical jargon as "asanas," are characterized primarily by the position of the head: this is positioned so that it is closer to the floor than the heart. Exercises such as handstands and forearm stands are said to have positive effects on the cardiovascular system and also offer many physiological benefits. It's important with these exercises that you take your time, proceed carefully, and with concentration, even if you're already out of position. Why inversions are important for you Inversions such as the handstand and forearmstand counteract the traditional upright posture of humans. Because we are accustomed to walking upright, sitting upright, and frequently standing for long periods, our body seeks compensation. This is provided by inversions, which, among other things, restore the internal statics of the spine and can even move individual intervertebral discs in the lumbar spine back to their healthy position. Inversions are therefore also recommended for back pain or frequent tension. A handstand or forearmstand can often bring about immediate relief from back pain by loosening the intervertebral discs. Adho Mukha Vrikshasana and Pincha Mayurasana also have a positive effect on the cardiovascular system. The inverted position opens the venous valves in the legs, allowing blood to flow more easily back to the heart. This puts a positive strain on the spherical muscle in the heart, which in turn increases strength and endurance. Since the opening of the venous valves also allows venous blood to drain, it can even counteract varicose veins in the legs. Venous blood is blood that no longer has any oxygen, as oxygen has already been withdrawn. Blockages caused by various misalignments of the organs can also be released. With inversion poses, you can even counteract age-related sagging of the organs. Your body is given the opportunity to completely realign itself and become healthy again. Adho Mukha Vrikshasana - the handstand The name is a combination of "adho = downward," "muhka = face," and "vrikshasana = tree." As with all inversions, this pose requires a bit of courage, as you have to be confident that your arms can support your entire body weight. This is precisely why handstands and forearm stands are ideal ways to break old patterns and embrace new challenges. For handstands, especially as beginners, it's best to use a wall as a support, and make sure you have enough space around you—this provides security! First, get on all fours, making sure your palms are under your shoulders. If you're using a wall, align your feet directly against the wall. Now lift your buttocks and bend your knee. Use the wall for support until both legs are halfway up. Once you've found a stable position and your hands are firmly on the floor, you can either swing both legs up at the same time or one leg at a time. During this movement, your navel gently draws toward your spine, while your tailbone and feet draw toward the ceiling—you're now in a handstand. To come out of this position, you can lower one leg or both legs to the floor. If you perform Adho Mukha Vrikshasana without a wall, you simply swing upwards from the original position without looking for support. Pincha Mayurasana - the forearm stand The forearm stand is similar to the handstand, only as the name suggests, it is done on the forearms instead of the hands. Sit on your heels and then place your forearms flat on the floor in front of you. Then, as in a handstand, lift your buttocks towards the ceiling and pull one leg up first until your upper arms and shoulders are vertical and your gaze is directed towards the floor. With your jumping leg still on the floor, you can then follow suit to raise both legs in the air, while shifting your weight onto your shoulders, neck, and forearms. During this exercise, you should tense your abdominal muscles so that your body is in a straight line. After holding this position for a few seconds, you can gently lower your legs again. Image © tinna2727 / 123rf.com
The Child's Pose / Seal of Yoga - Yoga Mudra
by Nick
on Jun 09 2016
The Child's Pose/Seal of Yoga - Yoga Mudra Child's Pose is one of the yoga practices that allows you to experience complete relaxation, putting you in a position where you can optimally unwind and detach yourself from the pressures of everyday life. Child's Pose, also called Garbhasana, returns you to a position in which you were completely relaxed and unaware of exertion and tension. Garbhasana has a positive effect on building confidence and is beneficial for relaxing the back. Instructions for the child's position Garbhasana, Child's Pose, includes various positions that you can assume from the basic posture. The basic posture of this asana involves sitting on your heels with the backs of your hands resting next to your heels. Your elbows hang loosely and your forehead touches the floor. Your neck is long and your shoulders relaxed. Your back relaxes as you breathe deeply and then place your hands under your forehead if full Child's Pose is not possible due to health restrictions or a lack of flexibility. You can clench your fists or place them flat on top of each other, depending on how Child's Pose is most comfortable for you and how it relaxes you the most. Your back is rounded when your forehead touches the floor or rests on the tops of your hands or your fists. How does Garbahasana work? Child's Pose has a positive effect on your body and mind. The physical effect begins in the cervical vertebrae and extends through the thoracic and lumbar regions to the sacral vertebrae. All back muscles are stretched, and tension is released, allowing you to become much more relaxed and remove internal blockages from your body. Child's Pose is also ideal for the neck and throat area and, what's more, ensures that blood circulation is activated and accelerated. In Garbahasana, the abdominal organs receive a good massage, which can reduce menstrual cramps. Because the long back muscles and lumbar muscles, as well as the lower strand of the trapezius, are engaged and stretched, relaxation is widespread and immediate during the exercise in Child's Pose. Chakras activated with the child's pose The solar plexus is activated in Child's Pose, and energies in the body are harmonized. The chakras addressed are Manipura, Ajna, Sahasrara, and Swadisthana. Because Child's Pose mimics the position of an embryo in the womb, Garbhasana represents primal trust, humility, and the ability to let go. The positive influence on the chakras and your muscles leads you to complete relaxation, allowing you to find maximum peace in Child's Pose and give your mind the freedom to concentrate fully on your breathing and not perceive anything around you. The positive effect on blood circulation recharges your body, making you more active, fitter, and more resilient. Child's Pose is one of the most effective yoga exercises that you can practice for the sake of your well-being and integrate into your yoga routine. Flexibility in Garbahasana A major advantage of Child's Pose is its flexibility, which means you're not forced to overexert your body and necessarily rest your forehead on the floor. If you have back pain that prevents you from reaching the floor completely, you can also rest your forehead on your palms or fists and perform the exercise with equal effectiveness. The activation of your chakras and the beneficial effects on your muscles, as well as the release of tension, are not compromised by an alternative to Child's Pose. Only if you have retinal or eye problems or high blood pressure should you consult a doctor before practicing yoga and mention Child's Pose. Image © stay2gether / 123rf.com
Yoga postures: Cow Head Pose (Gomukhasana) and Heel Pose (Vajrasana)
by Nick
on Jun 05 2016
Cow Head Pose (Gomukhasana) The two sitting postures, Gomukhasana and Vajrasana, are meditation poses that promote deep relaxation. In Gomukhasana, also known as cow face pose or cow head pose, your legs are crossed. This asana facilitates breathing and opens the heart and pelvis. At the same time, you relax the muscles in your shoulders and stretch those in your chest. The Vajrasana pose is also known in English as heel pose, but actually translates as diamond pose. This asana creates perfect conditions for practicing pranayama during meditation , as your back is particularly well-aligned. How to perform the Cow Head Pose (Gomukhasana) correctly In Cow Head Pose, cross both legs so that your knees are in a vertical line. The best way to achieve this posture is to first get into a four-foot stance. Then, bring your left knee behind your right and lower both knees to the floor. Your lower legs will then be in a V-shape. Slowly lower your buttocks to the floor. If this position is too difficult for you, you can use props, such as a blanket tucked under the instep. In Gomukhasana, your ankles can rest. To do this, point your toes backward and stretch them out in a relaxed manner. In addition to this sitting position, you can also cross your arms behind your back. To do this, first stretch your left arm over your head, bend it, and place the palm of your left hand between your shoulder blades. Bring your right arm back to your side, also towards your shoulder blades. Then bring both hands together behind your back. Keep your neck upright during this exercise and gaze straight ahead. Breathe in and out evenly in this position. Then, gently release your hands and lift your buttocks off the floor to return to the four-foot stance. Then switch sides and repeat. Heel Pose (Vajrasana) What to pay attention to when doing heel pose (Vajrasana) In the heel seat, also called diamond seat, you actually sit on your lower legs. Your shins rest completely on the floor, with your lower legs and thighs touching. Place the soles of your feet to the right and left of your anus, so they rest against your buttocks. When sitting in the heel seat, make sure that the weight of your body is evenly distributed across your ankles and knees. Many people find this exercise painful at first, but this quickly passes. You can massage your sore areas with both hands to relieve cramps. However, you should always pay attention to your body and carefully release this position if necessary. In the diamond seat, it is best to place your hands on your knees, as close together as possible. If you perform the Vajrasana posture correctly, your head, neck, and torso are in a straight line. This sitting position allows you to sit for long periods of time in a relaxed manner during your meditation practice. It is said that regular practice leads to stable posture. This exercise also promotes your ability to remain steadfast and persevere in difficult everyday situations. The positive effects of the sitting postures Gomukhasana and Vajrasana
In the Gomukhasana asana, your upper body muscles are stretched and your spine is optimally aligned. During the exercise, your chest and heart open, encouraging improved chest breathing. This exercise also strengthens your shoulder and arm muscles and makes your knees, wrists, and ankles more flexible. If you perform the Vajrasana meditation pose about half an hour after eating, it supports the digestion of food. This exercise also reduces bloating and other digestive problems. This sitting posture also strengthens the muscles and nerves in your legs, which leads to the disappearance of leg and foot pain. This asana is also suitable for relieving hip pain. Image © byheaven / 123rf.com
The Bow Pose (Dhanurasana and Urdhva Dhanurasana)
by Nick
on May 31 2016
The Bow Pose (Dhanurasana and Urdhva Dhanurasana) The name of this asana comes from the bow used by archers. You form the bow with your legs and upper body, using your arms as the bowstring. In Dhanurasana (Bow Pose), you lie on your stomach and open your chest. This exercise also stretches your spine, while simultaneously relaxing and strengthening your shoulders and upper back muscles. Urdhva Dhanurasana is the reversed Bow Pose, in which you stand with your feet and hands firmly on the ground, arching your spine upward. How to get into the right position for Dhanurasana Bow Pose First, lie on your stomach using a yoga mat as a support. Place your arms relaxed beside your body with your palms facing upwards. Then, place your toes firmly in the mat. Remember to breathe evenly and bend your knees until your heels are as close to your buttocks as possible. Now grab your ankles with your hands and bring your feet and legs hip-width apart. Inhale and move your heels upwards, lifting your thighs as well. At the same time, allow the tension to lift your chest upwards and push your shoulder blades closer together. On the next exhale, lift your tailbone without tensing your back muscles. Take your head with you during this upward movement, but focus your gaze forwards rather than upwards. To keep your position stable, you should tense your stomach, which is now resting solely on the mat. You can now close your eyes and stay in this position for a few breaths. Feel your heart opening and new energy flowing in. After carefully releasing the exercise, remain lying flat on the floor for a few moments. The variation Urdhva Dhanurasana - the inverted bow pose This asana is often referred to as a bridge. Urdhva Dhanurasana actually means "the upward bow." Begin this backbend pose lying on your back. Bend your legs and bring your heels hip-width apart, close to your buttocks, at a distance that is comfortable for you. Keep your heels firmly on the floor throughout the exercise. Then raise your arms and place your hands backward next to your ears. Make sure to keep your fingers spread and apply pressure to the bases of your index fingers and the balls of your thumbs. Your shoulders should already be slightly off the floor. Then, press your heels firmly into the floor and, as your torso lifts, move your navel toward your sternum to form the inverted bow. Make sure to perform the upward push-up as you exhale. Afterward, enjoy the heart opening and the stretching of your spine for a few breaths. If you find it difficult to get into the reverse bow pose right away, take an intermediate step by first resting your head on the crown of the skull and taking a few breaths to get used to the posture. Then, on your next exhalation, you can perform the completed Urdhva Dhanurasana pose. What you should pay attention to when holding the bow
Be careful with your head posture during Dhanurasana. Many people stretch their heads too far forward during this exercise. This can lead to headaches due to overstressing the cervical spine. The head should always be held in line with the curved spine. Even in Urdhva Dhanurasana, when you take an intermediate step with your crown chakra, you should maintain a firm stance and avoid turning your head. The positive effect of bow posture By opening the front of your body, your chest opens, allowing for free breathing. This exercise also has a particularly calming effect on your mind. From an energetic perspective, it opens the heart chakra , allowing you to express your feelings. Furthermore, this exercise activates the throat chakra, which represents the ability to communicate. Physically, these two asanas train your arms, buttock muscles, and abdominal muscles. At the same time, you stretch your spine, back, and shoulders. The bow pose stimulates digestion, promotes tension in your body, and ensures a straight posture in everyday life. Image © byheaven / 123rf.com
by Nick
on May 29 2016
Through menopause with yoga Menopause is an important part of a woman's life, affecting her for many years – at least for about two-thirds of women. It is estimated that one-third of all women experience no symptoms at all, one-third moderate, and one-third severe. Incidentally, there is also menopause in men, which occurs more subtly in the body than in women, but often manifests outwardly as a desire to be young again. Both sexes suffer from depression and unclear emotional states, which manifest themselves in ups and downs in mood. Emotional chaos of menopause While women experience menopause more clearly physically, many men fail to realize that their changed behavior may also be related to it. For example, a man might get on his old motorcycle after many years because he simply wants to experience it again and suppress his insecurities and fears, while his wife might be fighting back tears and a real or very vague feeling of anxiety. These are, of course, just a few of the many possibilities. For many people, menopause also coincides with the children growing up and moving out. So everything happens at once – and suddenly it's all too much. Years of searching for meaning Yoga has a balancing effect, there's no question about that. While the asanas and physical exercises bring balance to the body, breathing exercises and meditation allow us to find inner peace. Breathe deeply and let go of our thoughts, simply be with ourselves and escape the noise of the world – it's not for nothing that middle age is a time of search for meaning for some people. What did I do before I had children? What am I still interested in now? What kind of life can I rebuild from today? Some women restart their careers after parental leave and part-time jobs, perhaps even becoming independent. During these years, both men and women find their way to a monastery – not as new members, but to take advantage of the peace and quiet it offers. Threshold experiences are also part of this "changing" time. Growing older in a sporty and relaxed way In middle age, we transition from being relatively young to being older. We can stay young inside, keep our bodies and minds flexible and fit with exercise, a healthy diet, and a keen curiosity about the world – it doesn't change the fact that our bodies gradually age. But the saying goes: If you don't want to grow old, you'll have to die sooner. And who would want that?! Swimming, cycling, walking, and many other sports are suitable for our transition periods. For yoga, we only need a mat ; if necessary, we can use the carpet or the bare floor (for example, while on the go). Those who meditate frequently can choose a comfortable cushion or sit on a chair . A book, a DVD, a TV show, or exercises learned in a course reliably guide us through these difficult years. Yoga regulates hormone levels, has a positive effect on the organs, and keeps the body fit. Digestion is also optimized—after all, the intestines (constipation) can also cause problems during menopause, as can the bladder (prolapse) or stomach (heartburn). Muscles, both large and small, are strengthened and keep the various components of our "inner life" in place. If you don't want to practice alone, take a class. Some adult education centers offer special hormone yoga or menopausal yoga. You can try these, but you'll also feel comfortable in a regular yoga class. Asanas always help your hormones, but there are probably fewer exercises offered that directly target the pelvic area. Decide for yourself what works best for you. During menopause, inner balance and a certain serenity are especially important so that you can truly accept the changes in your body. You can find these psychological approaches in any good yoga class. Image © markusgann / 123rf.com
Become and stay flexible with yoga
by Nick
on May 24 2016
Become and stay flexible with yoga Those who practice yoga typically expect, among other things, to become and remain flexible and fit. This is therefore more of an athletic perspective, which is served through the asanas. Naturally, practitioners welcome the pleasant psychological effects—greater serenity and calm. Increase gently and gradually Indeed, yoga, like gymnastics and related movements, promotes flexibility. The word "joint" is already contained in the word: It's about lubricating the joints, stimulating the synovial fluid, maintaining joint function, or even expanding them. Added to this is pure muscle work: many muscles shorten in our sedentary lives. In yoga, they are gently stretched and gradually restored to their original length. The emphasis is on "gentle" and "gradual." While initial successes are quickly apparent, such a path takes longer overall. Therefore, anyone who enjoys competing and/or comparing themselves to others is on the wrong track in yoga classes—and on a dangerous one: Yoga, like all other forms of training, can lead to injuries if we want to achieve great results quickly. Those who have been out of practice for years or are just starting out as beginners should be especially careful. This also applies to people with limited functions. They can start yoga at any time, but should choose modified exercises and ideally start their yoga life with a good trainer. Such a professionally trained yoga teacher will not push someone to achieve achievements who are clearly not yet capable of them, or not at all capable of them; and they will stop overzealous students if they just as obviously overdo it. Simple stretching exercises
The simplest stretching exercises do not differ significantly from a gymnastic program: - Open and close hands in rhythm with your breathing, then move your wrists to the right and left as well as up and down - Arms stretched forward, then raise and lower sideways - Stretch feet, then pull toes in, finally circle in the ankle - Shoulder circles forward and backward; pull shoulders towards the ears and let them fall - Pull shoulder blades together and release again - Lower your head forward (neck stretch) and raise it; then lower it first to the left shoulder, raise it again, then lower it to the right shoulder and raise it, stretching the opposite arm to the side or towards the floor; finally, close your lips, gently clench your teeth, and gently bend your head backward (work with particular care here) We're familiar with such exercises from many other warm-up programs. So, as you can see, yoga isn't difficult, especially for beginners . However, even with these movements, you should practice cautiously, work at a lower intensity, and under no circumstances exceed any pain threshold. Yoga isn't a competitive sport; the sometimes complicated movements can cause just as many injuries as many other sports. However, many people don't go to the doctor because they don't associate the delayed onset of pain and problems with their beloved yoga. Therefore, yoga is rarely associated with sciatica, back, tendon, joint, and other problems. A good warning sign from your body is certainly the moment when you no longer feel completely comfortable. So, it's important to listen deeply to yourself and not go too far too quickly and too abruptly out of false ambition or sheer enthusiasm. A key point is warming up, starting with shoulder circles, then larger arm circles, running on the spot, and jumping jacks. These aren't specific yoga warm-ups, but they help warm up your body. Some online exercise videos begin with simple stretches, as described above, so you don't necessarily need to warm up for them; however, even some seemingly simple seated exercises shouldn't be attempted without warming up. Here, too, we advise caution. If you keep all these points in mind, you will feel completely at ease with your yoga exercises and will definitely become more flexible over time. Image © stefanolunardi / 123rf.com
Motivational ideas for starting yoga
by Nick
on May 18 2016
Motivational ideas for starting yoga Have you always wanted to start yoga, but can't seem to overcome your inner laziness? Or are you afraid of making a fool of yourself? Or are you unfamiliar with the practice, afraid of the challenges, and just don't have the time for it anyway? Then perhaps our tips will help you, provided you're seriously interested in at least giving yoga a try, despite all the counterarguments. Maybe "doing yoga" was already on your New Year's resolution list, along with many others. Perhaps your doctor recommended it, or friends raved about it. Did you receive a yoga book, CD, or DVD as a gift and are still wondering whether you want to start? There are many ways to get started. Set priorities First of all: You have just as much or as little time as everyone else – 24 hours a day. Everyone needs sleep, and then there's work and/or housework, possibly children, regular appointments, meeting friends, and more. This may vary for everyone, but the trend is right. It must be your priorities that make the difference. So, consider whether your desire for yoga has the same priority as other activities, or whether it simply hasn't been important enough to you up to now. You can leave it at that, or you can immediately prioritize yoga much further ahead: Then attending a class once a week or practicing yoga for fifteen minutes in the early morning (suggestion: at least three times a week) will soon become second nature. Looking for easy entry opportunities What can motivate you if you don't immediately prioritize? Explain to yourself that you just want to attend a trial class to get started. This takes the pressure off you, and the whole process becomes easier and more playful. Alternatively, you can attend one-day seminars offered by the adult education center (VHS). They're inexpensive and shorter-term than courses. There are also day seminars that generally introduce various relaxation and exercise techniques, from autogenic training to Hatha Yoga . You'll learn a lot and be able to better assess whether yoga interests you at all or whether another technique appeals to you more. Of course, you may also develop other interests. Make and implement an initial decision Always take one step at a time: Decide now how and when you'll start (today, tomorrow at the latest). Your decision should be implementable within 72 hours; then your company has the best chance of success. Here are some examples to get you started: - Decide to book a trial lesson at a private studio or a compact seminar at the adult education center. Open the relevant websites, find the right one, and book it immediately, or call or email. Your chances of actually participating increase by several percentage points. - Buy a simple exercise mat as soon as possible before or after booking your class if you don't already have one. It's a great help at home, or you can bring it with you if there are no mats in the class room. How about a stylish shirt to help you get started? - Watch a beginner's yoga DVD (perhaps from the library) at your leisure. You don't have to join in if you don't want to. This can also be a great way to start—or you might discover that yoga isn't quite your thing after all. - Try to take the stress out of your project: Explain to yourself that you don't HAVE to do anything, but that you CAN try something new. Nothing is expected of a beginner, so you don't have to be afraid. Every yogi started small. - Engage in meaningful conversations with friends who practice yoga. Attend a class as a guest, if permitted, and just observe. Discuss your preferences with the instructor. - If for some reason you can't make an appointment right now, write your next step on a to-do list and give it the same priority as your professional and personal appointments. Don't write: "I'll see what I can do shortly." Instead, write: "I'll call/book/do this (exact description of the activity) on (specific date within 72 hours)." Image © druzhinina / 123rf.com
by Nick
on May 12 2016
Yoga in old age Let's be clear: Yoga is possible at any age. Anyone who thinks they're too old for it can look forward to yoga suitable for seniors: The most commonly practiced Hatha Yoga offers meditation, breathing exercises, and a wide variety of asanas (physical postures). Mudras can also be practiced. Practice age-appropriately
Meditations, mudras, and breathing exercises are age-independent and can be practiced even if you have physical ailments. You may not be able to perform every mudra because you have gout or rheumatism; perhaps some breathing exercises initially cause you discomfort because you suffer from asthma or bronchial diseases. But give it a try. You'll find that with regular practice, your symptoms usually improve. But what about the asanas, the physical exercises? Many can be performed as simpler versions.
Let's take downward-facing dog as an example. The basic exercise looks like this: You get into a quadruped position on your mat , resting your bottom on your legs and your upper body on your thighs, your gaze on the mat. You stretch your hands out in front of you with your fingers spread, then press your core upwards, your tailbone (not your bottom) leading the movement. Now, with your feet firmly planted hip-width apart, push through your legs as far as you can. Your head hangs in line with your spine, and you look down at the mat. Your back is straight. For anyone who has difficulty with this—not just seniors—the exercise can be simplified by placing your hands on a stable chair (then you won't go into a quadruped position, but start in the position indicated). Over time, you can choose lower hand rests, such as holding onto your coffee table or, later, a small step, depending on your range of motion. In between, try every now and then (if you like) to see if you can at least raise yourself a little from the quadruped position. The important thing is that you always feel comfortable during the exercises and can assume a secure position. Professional support As always, it's not about performance in a competitive setting, but rather about making you more flexible and keeping your joints fit. Yoga is a workout for the whole body; your organs also become fitter, digestion no longer causes problems, and your cardiovascular system stays healthy. False ambition is just as harmful for yoga as it is for other sports. Anyone who is a bit older and has certain problems should therefore first talk to their doctor. Furthermore, exercises can be performed standing, sitting, and lying down. You should listen carefully to yourself to determine which positions are comfortable and which are not. It is usually better for seniors to repeat exercises more often and not hold the respective position for as long, as this causes difficulty and may even be painful. Of course, some stretches will not be as optimal at first as they are for younger people, but here too, practice makes perfect; it just takes a little longer to get there. Patience is therefore an essential part of your yoga program. As Confucius famously said, "Even the longest journey begins with the first step." As a beginner or complete novice, you may have little body awareness, never exercised before, and have only heard of yoga. Then it's recommended that you attend a yoga class for seniors. Under the guidance of an experienced instructor, you'll be protected from overexertion and poor posture. The instructor will usually offer a trial class to determine which group suits you best. They can also show you how to use the equipment correctly. The whole process is sure to be much more fun among like-minded people and people who are training at the same level. Image © markusgann / 123rf.com
Yoga: ancient and enormously successful
by Nick
on May 09 2016
Yoga: ancient and enormously successful Yoga is no longer just a trendy sport, but clearly a very powerful movement. It is often referred to as a lifestyle. Incidentally, it is sometimes called "the" or "the" yoga, although the latter is used less frequently. If you enter the term "yoga" into search engines, more than 350 million results appear in half a second. These include addresses such as the Federal Association of Yoga Teachers in Germany (BDY), adult education center websites and private trainers with relevant courses, as well as a wealth of newspaper pages and statistics, text and image information, shop offers , and much more. If we look at Amazon's book catalog, we find more than 22,000 products there alone. Latest trend... One might therefore come to the conclusion that yoga is a cutting-edge invention of our time and that almost everyone - especially women - is apparently jumping on the bandwagon. This is supported by statistical data showing that currently over three million Germans practice yoga in some form (80 percent are women); even more have done so before, and more could imagine trying it again soon. After classic sports such as hiking, cycling, and swimming, yoga is already in fifth place. It is primarily practiced by people between 30 and 50 years old - a typical age when the turbulent youthful phase is followed by a phase of self-reflection. We pursue careers, get married, and have children. But where do we fit in as individuals? These are the age-old questions of meaning that humanity faces, and yoga can contribute to them. The fact that we prefer Hatha Yoga , however, also demonstrates how we predominantly perceive yoga today: as a sport. There are now a wealth of yoga movements, such as the quite popular Power Yoga or Yogalates (a blend of yoga and Pilates), that have embraced this trend. Famous yoga teachers are making a name for themselves and writing books; however, those who follow them also follow a particular school. So, even after 5,000 years, its development is far from complete. Unlike other sports, yoga has a reputation for being particularly important for the psyche; others see it primarily as a contemporary lifestyle, as mentioned above. Interestingly, yoga also has an elite appeal; many executives use it to improve their concentration and stay physically fit. Thus, we see that yoga serves many needs, not just purely athletic ones, and cannot be explained in one sentence. By the way, yoga is an important economic factor. US experts already rank it among the ten most important growth industries. ... ancient system This ambivalence that yoga is more than just exercise is no coincidence. If we look for historical roots, we come across the Upanishads, a collection of philosophical, instructive texts, the oldest parts of which are around 2,700 years old. Even here, breathing exercises are mentioned. The Upanishads were written down between 700 and 200 BC and contain the most important yoga texts to date. However, pictorial representations attest to the fact that yoga is much older, around 5,000 years old. It can be assumed that yoga is probably the oldest exercise system in the world. Even our preferred system today, Hatha Yoga, was written down centuries ago: The Hathapradipika was written in the 14th century by Svatmarama, about whom nothing else is known. Hatha Yoga involves physical exercises (asanas), breathing exercises (pranayama) , and meditation . A good yoga teacher will always combine all of these elements. Often, however, we also practice only asanas, thus emphasizing the athletic aspect of yoga. While we automatically practice even breathing under stress, there are also specific breathing exercises that immediately lift us out of stressful situations and bring us back to ourselves. This is not far removed from the old folk wisdom that whenever we feel upset, we should take a deep breath. Just try it out and concentrate solely on breathing in and out when you're under stress. You'll immediately feel calmer. Afterwards, you can slowly count to ten and then tackle the problem again. Image © marilyna / 123rf.com
Pigeon Pose - Kapotasana - Yoga Backbends
by Nick
on May 03 2016
Pigeon Pose - Kapotasana - Yoga Backbends Eka Pada Kapotasana is a thoroughly beneficial exercise belonging to the category of asanas. Also known as "the pigeon," this well-known yoga practice belongs to Hatha Yoga . Harmonizing body and mind is the goal of this form of yoga. This is achieved through meditation , breathing exercises, and physical exercises. Kapotasana, the pigeon, belongs to the latter category and represents a very important aspect in achieving the interplay of physical and mental energies. With Kapotasana, you can get your heart energy flowing. To activate the full beneficial spectrum of the pigeon pose, you should definitely have some basic knowledge of yoga. This form of asana belongs to the broad spectrum for advanced practitioners. Careful learning and mindfulness while practicing this ancient physical practice are very important for fully enjoying the spiritual energies. The skillful practice of Kapotasana is primarily about specifically addressing your emotional qualities. The pigeon pose helps you rediscover hidden emotions and give them space to unfold. The deep, calm breaths expand your chest, allowing heart energy to flow freely again. Kapotasana also effectively stretches the hip muscles. This effect is achieved by connecting the muscle tissue of the thighs, buttocks, and hips with the back muscles. And a targeted yoga practice like the pigeon pose can release tension in the body that otherwise easily causes back pain. Back problems are among the most common complaints in the Western world. Especially in times when you have little space to move, Kapotasana is a beneficial alternative to machine-based exercises in the gym. Once learned and thoroughly internalized, you can easily practice Pigeon Pose at home anytime. A yoga mat is sufficient for better posture and greater comfort during practice. You don't need much space, so Kapotasana is also suitable for tight spaces. Pigeon Pose not only opens the chest, heart, and shoulders, but also promotes strength, endurance, and patience. Becoming gentler and calmer, facing the challenges of stressful everyday life with more composure – the benefits of Eka Pada Kapotasana are comprehensive and profound. And now a short guide to practicing the pigeon pose. This involves precise posture combined with correct breathing to unlock the full potential of this asana. It involves three phases.
At the beginning, it's all about getting your body into the correct position. Kneeling on all fours on the mat, slowly pull your right knee forward until it's between your hands. The knee should be pushed out slightly until your right foot is directly in front of your right thigh. Then push your left leg back as far as you can. Your right foot should touch your left groin. It's especially important to consciously straighten your spine. Now take a deep breath.
The second phase focuses on the correct position when exhaling. Here, you should ensure that your arms are bent and your upper body is lowered so that your forehead touches the floor. Now stay in this position for a few breaths, breathing particularly deeply into your chest. Exhaling correctly releases the tension to the floor, and your body gently becomes flatter and longer. In the third and final phase, both arms are slowly extended forward. Then, place your hands together and hold this position for a few particularly deep breaths. As you exhale, support your upper body and straighten up again. It's best to point the toes of your left foot and slowly push yourself up from the floor. Then you can switch sides and perform Kapotasana with your left knee forward.
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Execution and benefits of Anantasana - the lying side stretch
by Nick
on Apr 30 2016
Execution and benefits of Anantasana - the lying side stretch The lying side stretch, also called Anantasana or Sleeping Vishnu, is a yoga pose for advanced practitioners . Beginners may struggle with the stability required for a proper execution of the pose. The yoga pose is named after Lord Vishnu, who, according to famous images from Hindu mythology, lies propped up on the side of a serpent. Performing Anantasana Lie in a straight line on one side of your body and stretch your arm, which is on the floor, above your head. Bend the elbow of this arm and support your head on your free hand. It is important that all of your weight is on your side and that you do not shift it forward or backward. Bend the knee of the leg on top and grab your toe. Gently stretch your leg so that the sole of this leg is facing upwards. The knee of this leg should be fully extended. Now pull your straight leg closer to your head until it ideally forms a right angle with your torso and with the leg still on the floor. Hold the exercise for at least 30 seconds and then slowly release the exercise at the end. Then switch sides. To do this, lie on the other side of your body, grab your other toe and stretch your leg as described above. What are the benefits of Anantasana When performing Anantasana, you stretch the muscles of your back and sides, as well as your thigh and calf muscles. Your oblique abdominal muscles, hip, and pelvic floor muscles are strengthened, which can help prevent back pain and osteoarthritis. Regular practice of the exercise can prevent the worsening of osteoarthritis and relieve sciatica pain. However, if in doubt, you should consult your doctor to determine whether you can safely perform the yoga exercise. Especially if you frequently experience pain in your hips, neck, or cervical spine, consulting your doctor beforehand is strongly recommended. Lying on your side relieves pressure on your bowels and stimulates blood circulation. The exercise has a positive effect on the bladder. Women also benefit from a positive effect on their ovaries, and menstrual cramps decrease. In men, the yoga exercise has a positive effect on the prostate. The exercise stimulates the first chakra and reduces stress-related symptoms such as fatigue or headaches. Ideally, you should incorporate the yoga exercise into an existing set of exercises so that the positive effects of the yoga exercise are enhanced with other asanas. Help for beginners
Beginners in particular find it difficult to find their balance in the sleeping Vishnu pose, causing their upper body to tip either forward or backward when they extend their upper leg. Performing the exercise with a partner who holds your shoulders for additional stability will make the exercise much easier. Alternatively, you can practice the yoga pose lying directly in front of a wall. The resistance gives your back more stability and prevents it from tipping backward. Furthermore, as a beginner, you may find it difficult to reach your toes. But that's okay; the more you do the exercise, the closer your hands will get to them. If you can't reach your toes yet, you can complete the missing section with a yoga strap . Even if you find Anantasana difficult to perform at first, you should simply keep trying the yoga exercise. Over time, you will develop the necessary upper body stability to perform Anantasana correctly. As a beginner, you should have a yoga instructor demonstrate your execution, as minor mistakes and poor posture often creep in. Image © byheaven / 123rf.com
by Nick
on Apr 28 2016
Yoga in the hospital Whether short-term or long-term, anyone in a hospital is completely out of their daily routine. Of course, it depends largely on the type of illness whether, for example, they can still make phone calls or work with a tablet or laptop. Self-employed people are particularly hard hit, as their professional existence can be at risk if they have long-term illnesses that can't be treated at home. But what should yoga look like in a hospital? We keep coming back to these simple training units because they don't require any training equipment such as a mat , have a huge impact, can be used practically anywhere and in any situation, and can be stopped immediately if interrupted. In hospital, interruptions include rounds, visitors, examinations, and more. At the same time, the breathing exercises don't bother anyone, and they can be carried out almost unnoticed. Most people, especially sick people, are far too preoccupied with themselves to pay particular attention to whether their neighbor is doing breathing exercises; and if they are, it's no big deal - just in case you're feeling a bit embarrassed. Simply explain to your neighbor what you're doing; this might even encourage them to try it themselves. Breathing exercises ground and calm you: two very important aspects when someone is in hospital! Simply concentrating on your breathing calms your nerves and takes you out of a stressful situation. Lie on your back and simply breathe evenly through your nose (keeping your mouth closed). Let your mind be completely focused on this natural process: inhale, exhale, inhale, exhale... Don't change anything, just pay attention. You'll see how your breathing soon becomes more even. If you were very agitated before, you'll initially breathe through your mouth. This is fine, but try to gradually move to breathing purely through your nose. - Go one step further and breathe deeply in through your nose and exhale slowly through your mouth. If you're alone in the room, you can quietly hum the letter S as you exhale; this will increase the calming effect. - Now breathe through your nose again; first into your lungs, then into your belly with the next breath, then back into your lungs, and so on. After a while, incorporate flank breathing—that is, the sides of your chest—between lung breathing and belly breathing. Breathing exercises can always be incorporated, even if your roommates aren't sleeping. Both children and adults can use them to calm themselves. The right accessories also add variety and simply feel good: How about a neck pillow for support while reading? Or the familiar children's blanket , which also serves as a comfort blanket to combat loneliness? Parents are often there with young children, but older children have difficulty lying alone in the hospital, especially at first. Mudras can also be performed in bed; these are various small exercises that we recently reported on. You can practice with your eyes, tongue, and fingers. All training sessions, whether with the breath or as mudras, ensure that you focus on something other than your illness, blood and X-ray results, or the next examinations; and this is good for your inner balance, which is affected for most people during a hospital stay. If you're alone in the room, you can even do some standing yoga exercises, but most patients are afraid that someone might come in at any moment and therefore lack concentration. Instead, we recommend light exercises in bed, if possible. Here are two simple examples: - Tense all your muscles and then relax. Try this with individual muscle groups as well. - Move your feet and toes as much as possible, because lying down for long periods of time is not good for your veins. Patients with a private room can practice unobserved and have less fear of their valuable equipment suddenly getting "feet." They can bring meditation cushions or simple exercise mats . With a mini cushion, you can sit in bed and perform exercises while standing on a simple exercise mat. Image © luismolinero / 123rf.com
Breathing yoga with positive side effects
by Nick
on Apr 25 2016
Breathing yoga with positive side effects We all breathe too shallowly—or at least, that's the case for most people in our industrialized nations. Somehow, we're always stressed, talking about rushing, hecticness, and lacking time; or we're anxious (for example, before exams); anger can also be responsible. Our muscles automatically tense, so we constantly talk about how tense we are. Our blood pressure rises, as does our sugar level. We get so-called tension headaches in our temples, or a throbbing sensation in the front of our foreheads. Overall, we don't feel well far too often. It's no wonder, then, that wellness is such a high priority in our free time. Yoga , in the broadest sense, is also part of this, although at least we're discerning enough to practice it at least once a week rather than waiting until our next vacation. We primarily practice asanas, or physical exercises , primarily those practiced in Hatha Yoga . The breath should flow. These asanas alone help us breathe more slowly and evenly, because the asanas are performed calmly, and the breath adapts easily to the movements. There are also special breathing exercises called pranayamas. The compound word means something like control (yama) or expansion (ayama) of the breath (prana). There are simple and more complex breathing exercises. If you've never done them before, you should practice with particular caution or seek out a teacher. Even the simplest exercises can make you feel dizzy, so you should definitely stop immediately, take a break, and try again later that day or the next. Anyone with asthma or other lung problems should consult their doctor before practicing specific pranayamas. For example, there are breathing exercises that involve closing the airways or using sudden changes (bellows breathing). We definitely do not recommend these for laypeople trying to do alone! All breathing exercises refresh the mind, balance the body, and accelerate metabolism, making them excellent exercises for the organs. We usually only use the upper chest, so with side and abdominal breathing, we train the entire respiratory system. Overall, with diligent practice, our breathing becomes calmer and more regular over time; we no longer need as many breaths per minute, which, according to renowned yogis, is said to prolong life. This leads us to greater serenity, which allows us to cope meaningfully and effectively with everyday stress. Assume a comfortable, upright sitting position. Here are some exercises, each one repeated several times: - Classic wave breathing : First, breathe deeply into your chest, hold briefly, and exhale. Now breathe into your sides (flanks), hold briefly, and exhale. Then breathe deeply into your belly, hold briefly, and exhale. Now, inhale deeply in all three stations, hold briefly, and exhale. Repeat this process again, keeping your breath flowing evenly. Don't make harsh transitions, but rather smoothly inhale and exhale, and switch between areas. - Inhale, hum the S sound as you exhale. - Bend the index and middle fingers of your right hand. Close your right nostril with your right thumb, exhale through the left nostril. Inhale deeply through the left nostril, close your left nostril with your ring finger, and hold your breath briefly. Open your right nostril, exhale. Inhale again here, and so on. - Place the tip of your tongue behind your teeth on the roof of your mouth and exhale slowly through your open mouth. Place the tip of your tongue in the center of your mouth, inhale. Place the tip of your tongue back on the roof of your mouth, and exhale. - Curl your tongue inward and extend it slightly out of your mouth. Inhale through the tongue tube, uncurl and retract your tongue, close your mouth, and exhale through your nose. - Inhale, hold your breath, and gently tap your chest with your fingertips. Exhale. Image © stylephotographs / 123rf.com
Mudras - small yoga exercises for in between
by Nick
on Apr 20 2016
Mudras - small yoga exercises for in between Do you know mudras, those little finger exercises for in between? MUD means joy, RA stands for giving: A mudra is something that gives us joy. The compound word has many other, sometimes very different, meanings, such as gesture, mystery, and money. The term is also much more comprehensive. When we talk about mudras in yoga, we need to distinguish the familiar finger exercises, along with eye, tongue, and other exercises, from the body postures (mudras as part of the asanas). You may also be familiar with the typical gestures of Buddha statues and Indian deities: These hand and arm postures are also called mudras, but are not our topic here. We have included eye and tongue mudras as examples below. Simple and effective
In this post, we'll focus on a few finger mudras, of which there are many. So sit back and relax on a meditation cushion and practice a bit with us. Our goal is to help you practice one or two mudras on the go. Generally, the finger position should be held at least once a day for 15 minutes; if you're practicing multiple mudras per day, leave at least five hours between each practice. This finger holding shouldn't be too strenuous. Hold your fingers with emphasis so that you can feel them, but not excessively tightly. This way, the 15 minutes won't be difficult. For some exercises, it's possible to rest your hands on your thighs to remain as relaxed as possible. When you 're on the go , you often can't assume a meditative posture or cross your legs. However, you can still sit and practice in a relaxed manner. "On the go" means sitting on a train or in a waiting room, perhaps lying in the bathtub or waiting at a bus stop. Even three minutes are enough if you're short on time: one or two short exercises are better than nothing. The exercises definitely have an immediate relaxing effect. Long-term, experts say they produce excellent results after about four to six weeks. The exercises Our five different fingers represent both the Buddhist elements and emotions. The thumb represents or regulates fire and worry, the index finger air and fear, the middle finger emptiness and anger, the ring finger earth and sadness, and the little finger water and ambition. If your hands are stiff and cold, warm them up by gently massaging and then smoothing out each finger individually. For all exercises, but especially for the eye and tongue exercises, practice carefully and for shorter periods! If in doubt, it's best to consult a trainer. This is especially true for beginners. Let’s start with an eye mudra : - Squint slightly at the tip of your nose (just practice briefly!); for this exercise, you should also have knowledge of classic yoga eye exercises - increases concentration and influences the heart chakra. Two tongue mudras follow: - Gently press the tongue against the front of the palate - influences the brow chakra. - Gently press the tongue against the middle palate - influences the crown or vertex chakra. Here are some finger mudras that can be practiced with both hands or are even possible with both hands only: - Chin Mudra or Gyan Mudra : in the open hand, curl the index finger and touch it with the tip of the thumb - promotes concentration. - Dhyani Mudra : Place the back of the right hand loosely on the open left hand; both thumbtips touching. This is a meditation posture for deep inner peace. Light a candle if you feel comfortable doing so. - Hakini Mudra : place the fingertips of both hands together (thumb to thumb, etc.); spread the fingers, breathe calmly through the nose - this deepens your breath and relaxes the whole body. - Shaakini Mudra : place the right thumb in the left palm, the right fingers on the back of the left hand, pushing the right hand between the left index and middle fingers - good for tension in the jaw and neck. - Varun Mudra : Hold the hand vertically; place the tip of the thumb on the tip of the little finger - can improve the sense of taste and the body's water balance (good for the kidneys). Image © byheaven / 123rf.com