Yoga BLOG

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