Yoga BLOG
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
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