Yoga BLOG

Krounchasana - the Heron Pose The word Krounchasana comes from Sanskrit and is the name of the asana "Heron." Krouncha means "heron" and "asana" means seat. This yoga pose got its name from the resemblance of the vertically raised leg to the outstretched neck and head of this long-beaked and graceful wading bird. Getting into Krounchasana posture step by step To perform Heron Pose, first sit comfortably on your yoga mat in Staff Pose. In Staff Pose, extend both legs forward and bring them together. Bend your feet so that your toes point toward your face. Place your palms on either side of your hips, pointing your fingertips forward. Keep your spine straight and roll your shoulders back slightly, away from your ears. Feel your sitting bones pressing firmly into the floor. Straighten your spine again and begin to bend your left knee. Place your left foot on the floor next to your left gluteus maximus. You shouldn't feel any pain in your knee joint during this movement, so be especially careful when bending your knee. In the next step, bend your right knee towards your chest and grasp your right foot with both hands. Gently push your heel upwards. Then follows the movement that brings you into the heron pose. Extend your leg as far as you can. The goal of the Krounchasana pose is to fully extend your leg with a completely straight spine and continue to hold your foot with both hands. Then pull your shoulders down and back again and lift your chest. Lean back slightly and take at least three deep breaths in this position. Then release from the yoga pose by first carefully bending your right leg and slowly extending it back on the floor in front of you. Only then should you bring your left leg back into the staff pose. Repeat the heron pose on the other side. What you should pay attention to when performing the Krounchasana pose Krounchasana is not recommended for you if you have problems with your knees or ankles. Many beginners make the mistake of rounding their spine in Heron Pose. However, in Krounchasana, your back should be kept completely straight. To achieve this, you can bend your leg slightly instead of extending it straight. If your legs aren't stretched enough, you can also grasp them at the ankle or along the shin instead of bringing your hands together above the soles of your feet. There's also nothing wrong with using a strap or a cloth to slowly straighten your leg. To do this, wrap the band around the ball of your raised foot. Hold the band with each hand on either side. This way, you can slowly stretch it while moving your shoulders back and down. If you are already an experienced Krounchasana practitioner and would like to deepen the exercise, then move your chin towards your raised knee as far as is comfortable for you. The effect of Krounchasana The Heron Pose improves your posture and strengthens the muscles in your hips and core. In Krounchasana, you open your back legs, stretching your Achilles tendon, quadriceps, and calves. At the same time, the Krounchasana pose builds your abdominal muscles. Heron Pose is also said to have a regulating effect on blood pressure and circulation. Image © fizkes / 123rf.com

The Yoga Frog - Bhekasana (also Mandukasana) There are two different names for the yoga frog pose: Mandukasana, which usually refers to the kneeling version, and Bhekasana, the lying version. The frog pose is an ideal exercise for opening the lower body, specifically the groin and hips. It also provides a strong stretch to the lower back. Below, you'll learn everything you need to know about the yoga frog pose, how to perform the exercise, what to keep in mind, and what benefits you can reap. How is Bhekasana, the Yoga Frog, performed? First of all, you should find a quiet place that is free from noise or other distractions. To do the exercise, you will need a comfortable mat , two blankets and a yoga bolster . Fold one blanket crosswise, place it on the mat and roll up the other blanket. Place this on top of the folded blanket. Lie face down on the mat. Take your time with this position. Then support yourself on your forearms and breathe in and out calmly and consciously. The distance between your knees should be no more than hip-width apart. Bend your left knee and place your left hand on your left foot. Your elbow should point outwards and be close to your rib cage. Lift your chest and hold this position for three to five deep breaths. Make sure that your breath flows smoothly during the exercise. The exercise opens the hips and groin and has many other benefits. What are the effects of Bhekasana? The yoga frog pose can improve the flexibility of the knees, hips, and feet, making them more mobile and strengthening the knee ligaments, making them more elastic. It can also reduce knee pain. The pose can also strengthen the ankles and relieve heel pain. It also stretches the thigh and buttock muscles, and strengthens the abdomen, lower abdomen, and pelvic floor muscles. Fat from the thighs, abdomen, and hips can be reduced. This yoga exercise also stimulates the stomach and spleen meridians, improving deeper breathing and posture. Positive effects on digestive and menstrual problems have also been reported. The pose can contribute to the harmonizing of emotional and impulsive moods, making Bhekasana a good place for relaxation and stress reduction. The yoga frog pose is even said to help with mild depression. What should you keep in mind when doing Bhekasana? When doing the yoga frog, it's important to pay attention to your breathing, especially when going in and out of the exercise. This has various positive effects, such as a greater reduction in belly fat . In addition to correct breathing and optimal posture, it's recommended to do the exercise on an empty stomach. If you have existing lower back problems or injuries to your hips, shoulders, knees, or stomach, it's important to be careful with the pose. In these cases, it's advisable to consult a doctor whether the yoga frog is advisable or not. The same applies if you have high or low blood pressure or migraines. Conclusion That's everything you need to know about Bhekasana. Viewed from above, the pose resembles a frog lying on its stomach. This gives the yoga pose its name. The focus is on mobility, flexibility, strength, and breathing. The body parts involved are the legs, shoulders, chest, and back. The frog pose is a simple yoga pose that's also suitable for beginners because it's easy to perform. Placing a pillow under your rib cage makes the pose easier. Image © ivanvess / 123rf.com

Parsvottanasana: enjoy the intense lateral stretch The pyramid as a structure exerts a divine magic on us and has held an irresistible fascination for its observers for millennia. It's no wonder that the name and the corresponding pose have also found their way into the circle of yoga asanas! The Pyramid Parsvottanasana is one of the yoga exercises in the area of forward bends and provides you with strength, stretching, and flexibility. Here you'll learn everything you need to know about it. How to best perform Parsvottanasana To shape your body into the yogic pyramid, as with many other asanas, you need a secure stance as a foundation. It is best to start in the mountain pose, in Tadasana . Then you place your hands in Namaste , not in front of your ribcage as you may be used to, but behind your body, resting against your back. Get into a stable stride position, turning your front foot outwards and your inner foot slightly inwards. Then you lengthen yourself before you go into a forward bend. Consciously push your legs back while you bend your ribcage well over your front leg. Your forehead should draw towards your shin; you may even want to place it on it. You should hold Pyrmaide Parsvottanasana for about 30 seconds. Then do the same on the opposite side to evenly distribute the strain throughout your body. Aids for a valuable asana This asana will be easier for you if you place your front foot on an elevated surface. You can also initially support your hands on blocks instead of placing them behind your back in Namaste. It's easier to maintain balance in the pyramid pose if your feet aren't directly behind each other, but rather staggered to the side, as if on rails. Your yoga teachers will be happy to help you if you need further individual support. Learn about the effects of the pyramid Parsvottanasana affects the body, mind, and soul, making it a holistic asana that can bring you a variety of benefits. The intense stretch of your flanks activates your spine, and the exercise can also help with lower back pain. The forward bend also massages your abdominal organs, which can noticeably stimulate your metabolism. It also boosts blood flow to the brain, which can have a positive effect on your cognitive abilities and attention. The more you immerse yourself in the asana, the more the heaviness of your body and mind you can release into the floor and relax more and more. The endocrine glands can also be stimulated by the forward bend. This can help if you have thyroid problems, but insomnia can also often be reduced with Parsvottanasana. In addition, the pyramid pose strengthens your leg muscles and core, while simultaneously relaxing your diaphragm. The backs of your legs, one of the most often shortened areas of the body, are effectively stretched in Parsvottanasana. The same applies to your chest, which you open wide by bringing your arms back behind your back in Namaste. This heart opening allows you to breathe better and gives you openness in your interactions with others. Important information about the pyramid In Parsvottanasana, you enter a deep forward bend, which may not be suitable for pregnant women or those with circulatory problems. However, like almost any other yoga pose , you can always adapt the pyramid pose to your needs. The blocks are ideal for this exercise because you can create the exact height you need for supporting your arms. This way, even by changing the pose, you can feel your heart expanding and your sides stretching without exceeding your physical limits. Feel how the pyramid gives you the lightness that you can benefit from in many situations in your life. Image © peerayot / 123rf.com

Parivrtta Baddha Parsvakonasana: the rotated side angle It's one of the most graceful yoga poses: Parivrtta Baddha Parsvakonasana is the side-twisted angle pose that combines a soothing twist with a gentle stretch and grounding core strength. As in many other cases, the Sanskrit name well explains what this pose looks like. "Parivrtta" means "twisted," "baddha" means "bound," "parsva" is the side or flank of the body, "kona" is the angle, and "asana," as you probably know, is the word for "exercise" or "pose." Parivrtta Badha Parsvakonasana is a posture in which you twist backward from a wide-stretched stance with your hands tied. This is done by bringing one arm under your front bent leg and the other behind your back. Here you can learn more about the pose, which, due to its complexity, can bring you a multitude of beneficial effects. Experience the effects on body, mind and soul In the twisted side angle pose, as in all standing positions, you build strength in your leg muscles . You also ground yourself to the earth, which supports you. The side twist also strengthens your core muscles, especially those of your lower back. At the same time, the muscles in this area are stretched, as are those on the back of your back leg. Linking your arms also promotes flexibility, which you can put to good use in your everyday life and at work. Parivrtta Baddha Parsvakonasana activates your Manipura chakra . This allows you to strengthen your self-confidence and learn to recognize and appreciate your worth. Fear and negative thoughts can be reduced. Furthermore, the twisted side angle helps you strengthen your power by igniting your inner fire. What you should pay attention to during this exercise In Parivrtta Baddha Parsvakonasana, it's important that your front knee is directly over your foot, which should point slightly outward. You should avoid tilting your knee inward when aligning your knees. Before you twist your torso backward and upward, it's important to be mindful of two things. First, Parivrtta Baddha Parsvakonasana is an exercise that you should practice from a secure standing position. Second, the twist requires length in the body so that your vertebrae have the necessary space during the twist. Therefore, consciously stretch yourself before twisting and perform the twist slowly and with concentration. Accept help The side-twisted angle pose isn't easy for every yogi to master right away. Feel free to take advantage of any adjustments or alternatives your yoga teachers can show you. This includes, for example, not necessarily choosing the bound form at first. You can also rest your upper bent arm on your upper waist and twist in this position. If you're not ready for the twist yet, you can also practice the wide stride pose. You can rest your elbow on your knee if you wish. For more stability in your standing position and thus better balance, you can also place your back foot against a wall. To practice Parivrtta Baddha Parsvakonasana, you can also support yourself in the stride position with your hand on the floor next to your foot and then twist up. If this isn't easy for you, you can also place your hand on a block, adjusted to your needs, and then shorten the distance to the floor for yourself. Your hips should always be straight in Parivrtta Baddha Parsvakonasana and not tilt forward. Therefore, only choose the bound form of the pose if it doesn't pull your hips and upper body upward. Keep your gaze relaxed, and always position your head so that you allow your neck to relax. Then hold the pose calmly and allow your breath to transport the beneficial energy into your body. Image © f8studio / 123rf.com

Parivrtta Trikonasana: opening in the twisted triangle The Revolved Triangle is a very graceful yoga pose that can often be easily mastered even by beginners. From a wide stride, the yogi supports themselves with the opposite hand to their standing leg and twists upwards and backwards toward the upper shoulder. Parivrtta Trikonasana combines a standing posture with a twisting pose and therefore has a particularly wide range of positive effects. Here you'll learn everything about the effects of the asana, how to best practice it, and what you should pay particular attention to. Experience the variation of the classic triangle As with many yoga poses, the Sanskrit name pretty much says it all: "Parivrtta" means "twisted," and " Trikonasana " is the triangle pose ("Trikona" means "three angles"). The classic triangle pose is thus enhanced with an additional twist: While in Trikonasana you stand upright with a wide straddle and your arms and hands parallel to the floor, in the twisted pose you assume a wide stride with your front foot turned outward and your back foot turned inward. Place the hand opposite your standing leg on the inside or outside of it, directly next to or on the foot. Grounded in this way, you twist your body and stretch your upper arm upward to the highest point. Learn the benefits of Parivrtta Trikonasana Parivrtta Trikonasana offers you the benefits that all standing poses offer: your legs are activated and strengthened. The rotation brings you a whole host of other advantages. Firstly, of course, the opening that gently embraces your hips, especially your ribcage, allowing you to breathe more freely. Secondly, it mobilizes your hips and spine, giving you greater mobility in these areas. The stretch in the abdominal area stimulates your internal organs and encourages their function. In addition, it strengthens your back; for the harmony of this, you should always do the rotated triangle on both sides. Furthermore, Parivrtta Trikonasana, as you will notice the first time you practice it, is a good way to improve your balance. What you need to consider As with all other yoga asanas, you will only experience the beneficial effects of the Revolved Triangle pose if you perform it correctly. This is especially true for the twist in the lower back area. This must be done from the length of your spine, so you should consciously maintain a straight back with the crown of your head drawn forward before assuming the twist. It is also important not to immediately extend your upper hand upwards. You can place it at your waist with your arm bent so that you can concentrate fully on the torso twist. Only then does the upward arm follow the movement. Helpful Parivrtta Trikonasana is often considered difficult by beginners because placing your hand on the floor with straight knees isn't always easy right away. You can use a block to help, rotating it so that it's at the right height for you to practice at. You can also keep your upper hand on your waist and skip extending your arms at first. It's much more important to keep your pelvis straight and not tilt it. If stability in the rotated triangle pose is a problem, you can place your back foot against a wall to positively influence your stance and balance. As with all yoga poses, make sure you breathe freely in Parivrtta Trikonasana, which you can hold for up to one minute. Important: Avoid Parivrtta Trikonasana during pregnancy or if you have severe lower back problems. Low blood pressure can cause dizziness, so be careful when exiting the pose. Your yoga instructors will always have personal alternatives for you. Image © sandsua / 123rf.com

Ardha Padmottanasana: Finding balance in the half-bound lotus pose Ardha Padmottanasana is a soothing hip opener that even beginners to yoga can often master quickly. Here, you'll learn how to assume half lotus, which other exercises it can be combined with, and what benefits you can stimulate in this pose. Half of the Lotus The lotus position is one of the classic asanas in yoga and is a frequently practiced posture in all styles. It's used not only to experience the physical benefits, but also as a position in which you can meditate or perform breathing exercises (pranayama) . For Ardha Padmottanasana, place one foot on the thigh of the other and pull it close to your pubic bone. The combination with other poses Half Lotus doesn't necessarily have to be performed while seated, even though it's one of the classic yoga poses. You can also do it standing and use the tree poses as preparation for this balancing asana. From a standing position in Half Lotus, you can also perform a forward bend (Uttanasana) . While seated, you can decide whether to bring the other leg toward your body, also bent, or stretch it out. You can also see this in Ardha Padmottanasana: There are ways in yoga that can accommodate you individually and gently push your limits, but never exceed them. The effects on body, mind and soul The effects depend closely on the postures you combine with half lotus. Generally speaking, Arha Padmottanasana is always a good hip opener, activating the flow in the groin and giving you an upright and thus healthy posture. Standing, half lotus is a good exercise for your balance. This also applies to your inner balance . Combined with the forward bend, your internal organs are massaged, thus stimulating their function. In standing, the leg, which is grounded to the floor, is also strengthened. In the psychological realm, the effect of the half lotus pose can be further intensified with pranayama or meditation. In both, you can experience harmony that allows you to find peace and carry you through the often hectic pace of everyday life. The upright posture promotes lung function, and the efficient breathing makes you calmer. At the same time, it prepares you for meditation , where your mind can calm down and your soul can recharge. Meditation in Ardha Padmottanasana is something you can also easily practice at home. Related exercises In Western cultures, the cross-legged position is often seen as a precursor to Ardha Padmottanasana, as in our world dominated by computers and television, we are often very inflexible in the hip area. The cross-legged position is a good exercise for consciously assuming an upright posture with bent legs and for getting used to the lotus pose. The path from half to full lotus is often not that far. The important thing is to really let go in the pose and to gradually ease into a position that may initially be uncomfortable, also with the help of breathing control. However, stabbing pain in the knee is always a sign to discontinue the yoga practice. Your yoga teachers will be happy to recommend an alternative that better suits your individual needs. Consider contraindications for Ardha Padmottanasana Contraindications for Half Lotus include knee problems, especially those affecting the meniscus and ligaments. If you have hip problems, you should discuss Ardha Padmottanasana with your doctor or treating physician beforehand. A break is also advisable after a hernia or appendectomy. During pregnancy, it's also important to listen sensitively to your body's specific condition. If you have foot problems, you may find that your foot is better placed on the floor than on your thigh. Just experiment and see how far you can and want to go. Every day is different. Image © sergeyp / 123rf.com

Eka Pada Shirshasana - Foot behind the head Eka Pada Shirshasana not only looks elegant, but is also one of the essential yoga exercises that promotes mobility and flexibility of the hips. The Eka Pada Shirshasana pose involves placing the foot behind the head. This exercise has many benefits and can be easily performed even in a small space, but it also requires a great deal of flexibility and a certain amount of patience. The execution of Eka Pada Shirshasana The starting position is Dandasana with your legs stretched out. Make sure your lower back is straight and that you're sitting evenly on your sitting bones. First, bring your right leg toward your body, bending your knee outward. This opens your calf toward your body. Grab the sole of your foot with your left hand and the inside of your calf with your right hand. While pulling your foot toward your head with your left hand, extend your leg with your right hand. Roll your butt into the floor and straighten your back as you pull your leg into a vertical position. Holding this position, grab your lower leg with your right hand and your ankle with your left hand over your foot. By pushing your shoulder forward slightly and simultaneously twisting your leg, pull your lower leg behind your head. The movement should originate in your hip and not be caused by pulling on your foot. If your foot is behind your head, straighten your head and thus complete the leg stretch. You can initially stabilize your foot with your left hand. Finally, you should release the foot. Breathing calmly and with control in this position will help prevent cramps. Once you have reached the final position, concentrate on your balance and calm breathing - now repeat the exercise analogously on the left side. As a beginner, you can also try Eka Pada Shirshasana lying down. Here, lie flat on your back and follow the execution as usual. If you reach your limit, hold the leg in the position and allow your body to sink deeper into the pose with your breath. If your knees reach the floor, you'll have a good starting position to attempt the correct execution. A position for advanced and professional players Don't worry: Eka Pada Shirshasana is often a difficult exercise even for advanced yogis, as it requires a high degree of flexibility, stability, and calmness. In addition to several months of yoga experience, you should also work specifically on stretching your outer thighs and hips. Forward bend poses (like Supta Padangusthasana) will help you slowly build the necessary flexibility. It is also completely normal that you do not have the same mobility in both legs. The foot behind the head position is extremely intense, but if the intensity turns into pain, you should definitely stop. These are the benefits of Eka Pada Shirshasana Due to the strong stretch during this position, Eka Pada Shirshasana helps you achieve high mobility in your back, hips and legs. Because the foot is above the head, you can also achieve better blood flow, boosting circulation and digestion. People who suffer from tremors and nervousness can benefit from Eka Pada Shirshasana. Instructions for implementation Because Eka Pada Shirshasana is such an advanced pose and requires a lot of control and flexibility, you should avoid it under certain circumstances. Injuries to the knees, hips or spine can flare up again when performing the exercise. Under no circumstances should you "force" yourself into the pose prematurely—Eka Pada Shirshasana requires practice and patience. Progressing too quickly or working with cold, unstretched muscles can lead to overstretching and injury. A perfect exercise Eka Pada Shirshasana is one of the most challenging and beautiful poses in yoga. The practice requires balance, calmness, flexibility, and a high degree of discipline—but Eka Pada Shirshasana gives you just as much in return. Image © byheaven / 123rf.com