Yoga BLOG
Samakonasana: The Standing Straddle
by Nick on Sep 25 2017
Samakonasana: The Standing Straddle
Alternatively, the Sanskrit Samakonasana is also often referred to as "Sama Konasana" or "Samakonasan." This always refers to the standing straddle pose, which already describes the basic posture that this exercise aims to achieve. You can practice this pose in standing positions. It's a good warm-up, although beginners should use simpler exercises. The following article will give you an overview of how to perform Samakonasana correctly, step by step, and what benefits it can achieve.
Execution of the standing straddle
First, assume the basic position. You stand upright with your legs next to each other. Now slowly spread them apart, as if you were doing the splits . But that's not the goal. You're simply spreading them so that you're still standing upright. Your hands are on your left and right thighs, respectively. The soles of your feet are flat on the floor and you have a firm stance. Now slowly bend forward by removing your hands from your thighs and placing them directly in front of you with your palms flat on the floor. When performing Samakonasana, pay attention to two things: Your buttocks are stretched slightly upward, creating a slight arch in your back. Furthermore, your hands should be brought together in front of you so that the fingers of both hands touch easily, but don't "get in each other's way."
It is very important that you maintain a straight posture when doing the standing straddle. This only works if your hands and head are in a straight line. You can then use this as a guide when positioning yourself. The soles of your feet should also always remain flat on the floor. This prevents them from bending and thus causing injury. You can now stand with your legs spread so far that the soles of your feet are just touching the floor. Be aware that it is perfectly normal to feel a slight tension, but this should under no circumstances develop into actual pain. Stay in this position for several breaths, say five to ten. The posture should still feel natural, albeit challenging, the entire time.
To exit Samakonasana, raise your legs evenly but slowly. You'll immediately feel the tension, especially in your thighs, ease gradually. If you're already an advanced yoga practitioner and have the necessary body tension, you could extend the standing straddle by placing your foot almost flush with the floor. Of course, you'll need to lift the soles of your feet and place them to the side. However, this advanced version of Samakonasana is only recommended if you've already had experience with the basic pose.
Effects of Samakonasana in practice
The standing straddle pose has many effects that are said to have a direct impact on the body and mind. Physically, it is primarily the thighs that are stressed, while joints in the feet are sometimes strengthened at the same time. It is also often said that the Samakonasana posture improves the lateral flexibility of the hips. Since the back is stressed throughout the entire exercise, minor tensions there can also be released. It is also often claimed that the Samakonasana posture releases the energies in the pelvic area and can therefore lead to a revitalization of body and mind. The chakras addressed are the Swadhisthana and the Muladhara . From a mental and spiritual perspective, many people expect Samakonasana to provide them with additional grounding in their lives, especially in their everyday lives. It is also possible that it can lead to a mental stability and strength that was not present before.
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Hanumanasana: Learning the splits
by Nick on Sep 21 2017
Hanumanasana: Learning the splits The splits often look so elegant, but in practice, they are difficult for many people to achieve. The name Hanumanasana, the Sanskrit for the splits, is derived from the Indian monkey god. Not surprisingly, according to mythology, he was capable of enormous leaps, preferably with his legs spread wide apart. Supposedly, this monkey god, "Hanuman," was even able to cross the straits between Sri Lanka and India in this way. That's not what this article is about, of course, because a simple split on the floor is difficult enough to learn. The following tips are intended to make this demanding yoga exercise a little easier. Intended effect of Hanumanasana
The splits can improve leg muscles, especially relaxing and strengthening the abductors in the thigh. It's also thought that this pose could help with sciatica. Mentally, some people associate Hanumanasana with a feeling of letting go and patience. To prepare for Hanumanasana There are a few tips and tricks in preparation that can make the splits easier. For example, you could place a cloth on your yoga mat to later place your foot on. This will allow it to glide forward (or backward), making it easier to get into the splits. If the distance between your back and front leg is too big, it is recommended, especially for beginners, to place a bolster, a block, or a blanket folded upwards underneath. This way, you have to concentrate less on the posture and can enjoy the exercise more. It should also be said up front: The splits are incredibly demanding, especially for people who have no corresponding experience in dance, ballet, or gymnastics. So there is no shame in not getting all the way into Hanumanasana. Instead, just try to approach it gradually. Performing Hanumanasana
Once you've prepared and warmed up sufficiently, you can mentally prepare for the splits. Make sure you perform each movement slowly and carefully, paying attention to your body's signals. It's not uncommon to feel some tightness in your legs or hips during Hanumanasana. However, under no circumstances should you experience severe pain. This would undermine the intended effect of the splits and is certainly not what its inventor intended. Ideally, you should start in downward dog. After taking a deep breath, bring your right foot forward so that it is positioned between your hands. Place your left knee completely on the floor and let it rest there for a moment. Now you have to stretch out your front leg as far as possible. Again, please note that this should not be painful. You can support yourself with your hands during this time. They are an important aid in maintaining balance during the splits. If necessary, you can place a block on your left and right to support your hands so that they are positioned higher. Slowly stretch out your back leg. Make sure you move the legs one after the other. Advanced practitioners can also stretch them out simultaneously. The kneecap of your front leg should be pointing towards the ceiling the entire time and should not tilt to the left or right. You should make sure that your back leg is straight and not bent. It shouldn't tilt to the side either. Once you've found the point in the splits where you feel comfortable and can hold Hanumanasana, you should take about five to ten breaths . Try to calm yourself, find your balance, and enjoy the position you've placed your body in. To come out of Hanumanasana, turn your front leg slightly outward and bend it. Image © inesbazdar / 123rf.com
by Nick on Sep 07 2017
Simplicity is the beginning Whatever you decide to do when it comes to starting yoga, your equipment can be simple. As a beginner, you don't need anything more than light functional clothing: a shirt, leggings or shorts, and maybe a pair of wool socks. For your home workouts, a simple exercise mat is better than the floor or a blanket, but a rug will do in a pinch. When choosing a mat, the main thing is to ensure you have a firm footing and don't slip. If you're attending a class, mats are often already available in the respective rooms. Otherwise, invest in a simple model. They're inexpensive, available in all colors, and durable. If you eventually realize that yoga is YOUR sport, you can buy a real yoga mat or receive one as a gift and get other accessories. Before you begin training at home, create a soothing environment. For most people, this means plenty of peace and quiet. Depending on where you live, this isn't always easy. If it's difficult, close all windows, sit comfortably on your mat or a chair, and close your eyes. Try to calm yourself down; let your thoughts come and go; just observe them, but don't hold on to them. If it helps, put on a CD with meditative sounds. Some people enjoy training with this, while others need the silence. Find out what works best for you. Classes usually involve no music, but the group will give you a different kind of presence. Start with simple exercises. You won't become an experienced yogi overnight. Patience is one of the most important virtues here. You decide each day which exercises you want to tackle. What should the main focus be? The asanas, the physical exercises? The breathing exercises ? The mudras, the small finger exercises? You can do exercises for the face and those for the feet. Strength or endurance? Balance or inner contemplation? Some people put together a series of exercises that they practice regularly in order to improve. Others like variety and constantly need new inspiration. Find out what you enjoy most. It's like any other hobby: It should be enjoyable. Only then will you stick with it in the long run. No one is born a master, and you'll need a lot of practice. Nevertheless, you'll enjoy your yoga practice from the very beginning, because the inner peace mentioned will ground you. It will bring you back to yourself. It's as if you're taking a break from everyday life, a mini-retreat in a busy time. Some people can't find that spot within themselves and don't get much out of yoga. They tend to become restless when it comes to the stillness within themselves. For everyone else, it's usually just an introduction to the practice; once they're there, everything's fine. How are you doing with your first practice sessions? Image © goodluz / 123rf.com
by Nick on Sep 03 2017
Learn yoga, but do it right Those who have found their own personal connection to yoga will be unlikely to let anything deter them from practicing. Even busy schedules occasionally offer a gap. Some are grumpy morning people and therefore prefer to practice in the evening, right after work. Others prefer to start the day with a few exercises in the morning. Anyone practicing this form should have some knowledge of yoga. You have to be especially careful in the morning because your muscles and joints aren't fully awake yet. Overstretching can cause problems. Don't take too many risks, or you could end up with strains or herniated discs. Long, gentle stretches are essential before the actual asanas . This may increase the total practice time, so set your alarm earlier so you don't have to rush. Yoga is not suitable under stressful circumstances. If it's getting too late, it's better to treat yourself to a few quiet minutes over breakfast instead of forcing yourself to do three more yoga poses. Anyone who wants to practice at home should, as mentioned, have some yoga experience. Without a mirror, you can't see whether you're practicing correctly. If you have a good sense of your body, you can base your practice on that. It will tell you when to remain still and where you might need to stretch and work a little further. For all other aspiring yogis: A few hours with a good teacher are always a worthwhile investment. There are inexpensive courses at adult education centers. Private studios also offer a variety of classes. These are generally a bit more expensive. Through direct interaction, you'll learn a lot of new and interesting things. Plus, you might enjoy training in a group. Otherwise, you can book individual lessons, although these are also the most expensive. Another way to train yourself is through the internet, DVDs, and TV programs. There are TV yoga programs that demonstrate a few yoga poses in a quarter of an hour or more. If you don't have time for that, you can record them and play them back at a more convenient time. Alternatively, there are pre-made DVDs available. Make sure you buy ones that match your yoga level. It's best to try out several DVDs, as every teacher trains differently, and not every one is right for you. You can, of course, also use an internet video and practice along. The advantage: It's available to you at any time. Last but not least, there are a wealth of books dedicated to yoga exercises . The beauty of these books is that they usually also teach you a bit about yoga philosophy. If you're a beginner, you have to be especially careful with printed instructions to avoid making mistakes. No one will correct your posture, and at best, you'll only have pictures showing you the optimal posture. This is somewhat different from moving images on the internet or on television. It's great if you can practice with someone. Then you can start in the way that suits you best. Image © bialasiewicz / 123rf.com
by Nick on Jul 31 2017
Yoga: the concentrated start
Yoga is fun and always a challenge. You can start at any age. Whether you're a child or an elderly person, there are very simple physical exercises that seem to be easy to do. However, they still require full concentration. Each exercise should be performed with equal parts playfulness and attention to avoid mistakes. It almost sounds contradictory, but effort and enjoyment are closely linked here. Those with orthopedic limitations naturally only go as far as their body allows. Over time, the body responds to the exercises, becoming more flexible and slowly changing. Perhaps that's why it will go a little better next time.
Timeless in concentration
Yoga takes time – and takes its time. It's not about completing as many exercises as possible in half an hour. The movement being practiced right now, in this moment, should be followed with utmost attention. Often you will remain in a particular position for a moment. Then you will gradually release the position. You set the pace yourself. A good yoga teacher always gives the group some time. So if you take a little longer than others, that's okay. And if you're not as flexible as others, that's okay too. To be clear: Yoga is not about competition. Maybe you're just in the wrong group. Nevertheless, you can bring a little ambition to complete the exercises as well as possible. You'll see how good yoga is for you, no matter your level.
Yoga mats and more
People who start out with yoga usually book a class at an adult education center or in a studio. With the expert guidance of the teacher, mistakes are impossible to make. Especially as a beginner, you can make a lot of mistakes that would miss the purpose of the exercises. Necessary equipment is also provided. Floor mats are provided for many classes. If you don't have one, you'll need to buy your own exercise or yoga mat. These aren't expensive and can also be useful at home if you want to do some extra exercise. The mat is lightweight and can be rolled up and easily transported. If you want to invest more right from the start, specialty mats are a good option. Yoga mats are available in a wide variety of materials , in many colors, and some even have beautiful designs. A mat with an embroidered symbol not only looks attractive, it also makes a great gift. Put it on your Christmas or birthday wish list.
Those who practice yoga for a longer period of time will likely want additional products over the years. These include yoga cushions , for example, which are also available in a wide variety of designs. They are an alternative to chairs and mats for breathing exercises and meditation. You sit comfortably with an upright back and can remain in this position for a while. After all, you don't want your concentration to be disrupted by uncomfortable conditions.
For advanced practitioners, there are yoga blocks, for example, that provide valuable support in difficult poses. Yoga straps are also in demand, allowing you to stay in a particular position for longer. These aids serve to optimize your stretches.
Is yoga for you?
But all these tools are only needed once you've been passionate about yoga for a while. While yoga can be practiced by anyone, not everyone enjoys it. Some people don't connect with this form of physical training or the philosophy behind it; some start with enthusiasm, but after a short time, the joy fades and they stop practicing. So test it out for a while to see if you've made the right decision.
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Chakarasana: Wing Pose and Wheel
by Nick on Jun 02 2017
Chakarasana: Wing Pose and Wheel Chakarasana (alternatively: Chakrasana), also known as "the wheel," "the bridge," or "the wing pose," is defined by the grounded hands and feet, the inverted head, and the extension of the upper body. The focus is on the back and spine, as well as the shoulders and neck. The arms, legs, respiratory system, and abdominal organs also experience tension and a unique "twist." It should be noted that Chakarasana is not suitable for people with a known heart condition, dizziness, or severe high blood pressure. They should seek an alternative exercise.
How to perform the exercise step by step
In the starting position, lie on your back with your legs bent. Pull your feet towards your backside; you can also grasp both ankles with your hands to relax. In the next step, bring your hands behind your shoulders and twist them so that your fingers touch your shoulders or are pointing towards them. Your elbows are pointed and pointing towards the ceiling. Your legs lift up, you stand on your tiptoes and raise your buttocks so that your knees point forward like a spear. Then you lift your chest and place your head on the floor. Your hands are now parallel to your head, directly next to them, and your gaze is horizontal to the floor. You also lift your buttocks, so your knees are no longer at such an acute angle as before. You can also stand completely on your feet. Your body now forms a kind of bridge or takes on the shape of a half circle.
The position you're in during Chakarasana will be your final pose, provided your arm muscles aren't too strong. However, if you're more experienced in yoga or feel your fitness is good, you can extend your arms almost completely for additional tension, while keeping your elbows slightly bent. This ensures that you maintain sufficient tension in your arms and avoids the risk of them suddenly bending in an unhealthy way under the strain. You can extend your legs as far as possible, lifting your bottom more and more. The bridge you formed is still a bridge, but it's much steeper on both sides.
You've now reached the final position in Chakarasana. You can now hold this position for at least three to six breaths before slowly and carefully coming out of the pose. Please be careful not to come out too quickly to avoid tension.
Chakarasana: additional variation
As an additional variation, you could press your legs together from the basic position while keeping them straight . This stretches your back even further and adds tension to the exercise. You can also pull your hands up to your heels, essentially creating a complete circle with your body. This variation of Chakarasana should only be performed if you have already successfully mastered the basic position and are looking for further variations.
What positive effects can Chakarasana trigger?
The entire body is stretched, including the spine, legs, and arms. Chakarasana may stimulate the activity of individual organs in the abdomen or deepen your breathing. It's also possible that Chakarasana will further boost and strengthen your circulation. Stretching the abdominal region may improve your digestion. Chakarasana is also thought to have a positive effect on people with poor posture. Image © fizkes / 123rf.com
Parsva Bakasana - side crow pose
by Nick on May 30 2017
Parsva Bakasana - side crow pose Parsva Bakasana is also known as Side Crow Pose. In this yoga pose, the body's weight rests on your hands and wrists. The challenge lies in maintaining balance. The exercise is structured like a seesaw, with the pivot point between your hands. While the head is on one side of the seesaw, the buttocks and feet are on the other. Below, you'll learn everything you need to know about Parsva Bakasana, how to perform the exercise, what to keep in mind, and what benefits you can achieve. How does Parsva Bakasana work?
- Squat on your mat and bend your right leg. The sole of your right foot should be on the inside of your left thigh. - Place your right hand on the floor behind your right buttocks. Then bring your left elbow to the outside of your right thigh. - Pull your stomach up and go back over your right shoulder. - Let your left elbow sink down next to your right thigh. Your upper arm and the outside of your knee are now connected. From this position, move into Parsva Bakasana. - Then push your body weight over your right foot until your heel comes off the ground. - Stand on the balls of your toes. Then bend your left leg and pull your left foot toward your right until the insides of your ankles touch. - Place your left hand about 25 centimeters in front of your big toe on the right side. - Now place your right hand under your right shoulder. Then open it slightly. - Now bend your left elbow slightly and push the weight forward. Keep your upper body centered between your hands. When you're ready to "fly," slowly lift your feet off the mat. As your chest moves forward, your feet will automatically leave the floor. Exhale and maintain balance. It's best to keep your gaze fixed on a specific point on the yoga mat . - To come out of Parsva Bakasana, shift your weight slightly backward. Then land back in a squat. What tips are there for beginners? While performing the exercise, look forward, not down. Pressing your fingertips into the floor will relieve pressure on your wrists. Placing a yoga block under your feet will make it easier to move in and out of the pose. It's often difficult to maintain balance at first. You can place a blanket on the mat in front of you. A partner can also help you at first, for example, to avoid falling over. Anyone with pain or injury to their wrists or shoulders should not perform Parsva Bakasana. The same applies to pregnant women . What positive effects can you achieve with Parsva Bakasana?
Improve endurance, coordination and balance
Promoting concentration
Strengthening the hands, forearms, upper arms and shoulder girdle Relief of the shoulder and neck muscles
Improve blood circulation in the upper body
Improving lumbar spine flexibility
Opening the hip
Stretching and extending the back
Strengthening the abdominal muscles and the adjacent organs
Conclusion
That's everything you need to know about Parsva Bakasana. During this exercise, the entire body is supported by the hands, while the shins rest on the upper arms and the feet are stretched out. This yoga pose will give you the feeling of flying. It's recommended to warm up your back beforehand. Maintaining balance can be a bit difficult at first. But with time, it will become easier. Parsva Bakasana increases self-confidence, courage, and willpower. Image © fizkes / 123rf.com
The unity of body, mind and soul
by Nick on May 28 2017
The unity of body, mind and soul Yoga can be viewed as a sport or as a holistic posture. Those who engage with the philosophical aspects may find a completely new path for themselves. At its best, yoga influences the body, mind, and soul. The physical aspect ensures strong muscles, improved mobility, and supple joints. The mind becomes focused, and concentration increases. All of this is a balm for the soul, which is often agitated in stressful times and thus more easily injured, and now becomes more serene. Yoga is not a panacea for everything we encounter in life, but it can help us deal with problems more appropriately. When the mind is calmer, we find better solutions, are more creative, and alert. Choose your own path How far we go when it comes to making changes in our lives depends on each individual. Try a vegetarian diet for a while, take walks in nature, and cycle more than drive. Try to get by with fewer things. These are all possible ways to reorganize our lives in connection with yoga. There are countless others. Of course, none of this is necessary, but occasionally reconsidering the excess in our lives is a worthwhile practice. Yoga can lead to new insights. Perhaps it will also give you other ideas for relaxation: for example, a bath today, a sauna visit next weekend, a good book and a delicious cup of tea in between... Perhaps you'll change your clothing style , choose different vacation destinations, and listen more closely to your inner desires. Yoga is a form of self-care in the best sense. And so, you may find yourself taking much better care of yourself in the future than you have been in the past. Healthy and delicious food Nutrition is an important aspect. It also affects the body, as well as the mind and soul. However, everyone has different favorite foods. Some people tolerate some better than others. No two bodies are the same. Therefore, there is no one perfect diet for everyone. It's important to find out what works for you personally. This process can take some time. And if you don't want to change anything in your life right now, that's perfectly fine. Those looking for a lighter, healthier diet might be well-served by Asian cuisine. There are plenty of soups here that provide the necessary fluid intake. You can also eat until you're full without the typical bloating that comes with heavy meat dishes. Asian food is easier to digest, even when you eat dishes with duck. Furthermore, the numerous vegetables provide your body with essential vitamins and minerals. This way, you get plenty of variety on your plate and, at the same time, are close to the regional source of yoga with Asian cuisine. Of course, you can also explore and try other cuisines. How about Mediterranean food? Here, too, numerous colorful vegetables are waiting to be transformed into delicious salads and dishes. You can also enjoy healthy food with our local cuisine. Some people can't shop at the market due to time constraints or local circumstances; for others, the organic store is too expensive. If you shop at a regular supermarket or go to a discount store, you can also be careful about what you choose. Choose different varieties and a variety of colors: red tomatoes, green lettuce, and yellow peppers; orange squash, white cauliflower, and black olives... There are a wealth of delicious varieties, and each color offers special qualities and enriches your menu. Buy basmati rice with it, and don't forget the spices: salt and pepper, paprika, and curry powder are just a few examples. You'll already have many essential ingredients for a delicious meal. Do you have a favorite healthy dish? Then send it to us. We'd love to hear from you. Image © shiyali / 123rf.com
Urdhva Kukkutasana - the rooster pose facing upwards
by Nick on May 26 2017
Urdhva Kukkutasana - the rooster pose facing upwards Perhaps you've seen or even practiced Kakasana, the Crow Pose , in a yoga class? The feeling of finally lifting your feet from the ground and floating in the air after some time of practice is an overwhelming experience for many yogis. Urdhva Kukkutasana—an exercise also named after a winged animal—is usually a bit more difficult to perform: In the upward-facing rooster pose, the legs and feet in the air are also positioned in the lotus position, unlike the crow pose. Here you will learn a lot about this advanced exercise, which is part of the third series of Ashtanga Yoga . Name from Sanskrit Like most yoga poses, the upward-facing version of Kukkutasana is derived from a Sanskrit term for an animal. As always, the word for the pose ends with "asana," meaning "posture" or "position." "Kukkuta" is the rooster, and "urdhva" means "upward-facing." Urdhva Kukkutasana is the rooster facing upward. As with downward-facing dog, the name of an asana tells us which animal is represented and what it does. The fascination of floating
In Urdhva Kukkutasana, you are anchored to your mat only by your spread hands. The rest of your body floats in the air, suspended in perfect balance by your arms. Up there, in a pose that, to the admiring observer, seems to defy all laws of gravity, you experience "Stira Bhaga," the "sublime tranquility" of the yogi. Holistic effect in the upward-facing tap Of course, this pose isn't easy for many yogis to practice right away. But it's worth learning because of its effects on body, mind, and soul. Physically, in Urdhva Kukkutasana, you train the strength of your arms as well as your core muscles, i.e., your abdominal and back muscles. Balancing in this upward-facing rooster pose also improves your coordination skills, especially your balance. You'll also benefit mentally and spiritually from this advanced Rooster Pose. Urdhva Kukkutasana not only brings you external balance, but also internal equilibrium. Advanced yogis even use this pose for meditation! Making the decision to finally lift your feet off the ground requires a great deal of determination and courage—all factors that will also benefit you in your personal and professional life. Physical requirements To train the skills for Urdhva Kukkutasana, you need asanas that provide you with the strength and flexibility specifically required for this pose and improve your balance. For balance, as you've already read above, Crow Pose is a related exercise. It's easier to perform and gives you the courage to launch your body into the air while standing on just your hands. You can gain the strength you need in your core and arms from a whole range of yoga poses. Even simple exercises like downward dog or plank pose train the necessary muscles. The flexibility you need for the crossed-legged lotus pose comes primarily from your hips. Here, on your journey to the upward-facing variation of Kukkutasana, your yoga teachers will show you the many possibilities that promote improved hip opening. These can include active postures and stretches, but also passive fascia stretching in Yin Yoga poses. Safe in the cock position When practicing the upward-facing Rooster Pose, you can place a mat or cushion in front of your body to provide a soft cushion if you lose your balance. To get a feel for the correct posture without anxiety, you can also ask a teacher or fellow yogi for assistance. Image © fizkes / 123rf.com
Visvamitrasana - The path to the balancing side angle
by Nick on May 18 2017
Visvamitrasana - The path to the balancing side angle Visvamitrasana is an advanced pose that combines challenging balance with a positive body awareness. This balancing side angle pose, as it's known in German, is intense, challenging, and one of those poses that requires not only flexibility but also support. Here you can find out how to get into the side angle, how to prepare yourself and what advantages the position offers you. Work for head and body - Visvamitrasana in application
Physically, this asana offers many benefits, but it also requires strength, coordination, and a willingness to fall. This can certainly happen when preparing for the balancing side angle. Visvamitrasana simultaneously opens the hips, stretches the Achilles tendon and thigh, and improves balance and arm support—all while opening your torso through the twist. Due to the intense stretch, Visvamitrasana should be avoided if you have existing injuries or impairments of the wrist, leg muscles or hip socket. Asanas that are good for preparation include Hanuman, Prasarita Padottanasana , or Vasisthasana . A certain ease in the side plank and flexibility in the thighs are essential for achieving the correct position on your own. From there, it's only a short path to proper balance. In addition to the physical benefits, Visvamitrasana also allows you to train your entire body's coordination and increase strength, patience, and balance. Design and position First of all, you should make sure that you have warmed up sufficiently before starting the exercise; this is the only way to ensure the necessary flexibility and integrity of the muscles. First, take a wide lunge forward with your right foot, allowing you to slightly twist your left foot. Now bend your right knee slightly and press your right shoulder against your right inner thigh. Stay in this position for a few breaths, gently rocking your hips back and forth to prepare your muscles and joints. When you feel flexible enough, bring your right shoulder under your front knee. With your right arm, reach around your shin and onto the outside of your foot. Your hand should touch the floor, as should both of your feet. Remain in this position for a moment and then shift your weight back and forth between the support points, slowly shifting the force to your right hand, away from your front foot. When there's barely any weight left on your right foot, lift it off the floor and bend your leg. Transfer your foot to your left hand—you can rest your weight on your upper arm during this process. Grasp the outside of your foot with your left hand and begin to straighten your leg. During this phase, maintain good posture, pull your shoulder blades back, and rotate your biceps and elbows toward the mat. By slowly extending your leg, you now also stretch your side ribs, make sure that your head naturally lengthens your spine and turn your left elbow towards the ceiling to open your upper body. After taking a few breaths in Visvamitrasana, slowly bend your front leg back and lower your foot to the floor. Repeat the exercise on the other side. Visvamitrasana - The exercise alone is reward enough The asana Visvamitrasana is one of the more challenging positions and will require a lot of practice before you can hold the position cleanly and for a longer period of time. Visvamitrasana is extremely rewarding, and simply performing the pose correctly is a deeply satisfying feeling. By opening your ribs, stabilizing your arms, and stretching your legs, you can sustainably improve your body awareness and coordination. You'll probably experience firsthand that Visvamitrasana is a real balancing act a few times. Landing on your bottom isn't an uncommon side effect, but performing it correctly is more than rewarding. Image © byheaven / 123rf.com
Eka Pada Shirshasana - Foot behind the head
by Nick on May 12 2017
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
by Nick on May 04 2017
Kurmasana - the yoga turtle Like every yoga exercise, Kurmasana is the expression of an image. For this exercise, you imitate the shape of a turtle. This exercise is dedicated to Vishnu, the preserver of the universe. The pose is used in Indian mythology, among other things, as a symbol of overcoming. Metaphorically speaking, one should cross obstacles as a turtle with caution yet with strong will. There are several variations that allow you to perform Kurmasana, both as a beginner and as an advanced practitioner. Kurmasana - how to become a yoga turtle The exercise symbolizes flexibility and, at the same time, the withdrawal of the senses and mind inward. This will also become apparent later in the position. As a preliminary exercise, you could perform a twisting Janu Shirasana to warm up and mentally prepare for the turtle pose. To get into the pose, first assume the starting position. This is a squatting position with your feet parallel to your hips. Reach for your toes with your hands. Now slowly move into Kurmasana by pulling your arms under your still bent knees. Pull your right arm under your right knee, and do the opposite on the left side. Once you have brought your hands through your knees, place your hands flat on the floor with the backs of your hands touching it. If you are particularly flexible or have already had relevant yoga experience, you can twist your arms slightly by placing your palms on the floor instead of the backs of your hands. This will create further tension in your body and at the same time bring you back to your normal basic position. In the next step, you should now raise your heels so that the soles of your feet are off the floor and your toes are pointing towards the ceiling. Now slowly slide your feet forward, shortening the angle in your knees. Do this as far as you can and as far as feels comfortable, yet still challenging. As always, the goal of Kurmasana is not to inflict pain on yourself. If you can't stretch your legs out fully, that's okay. Instead, set yourself the goal of gradually moving closer to the actual Kurmasana position, inch by inch. When your legs are as straight as possible, so that there is only a slight bend where your arms rest under your knees, you have reached the final Kurmasana position and are now a yoga turtle! You can vary the pose later, for example, by folding your hands behind the small of your back instead of laying them flat. For a sleeping turtle, cross your feet over the back of your head. Particularly experienced yoga practitioners can even perform the turtle pose while sitting or standing. In these expert variations, you raise your head. While seated, you support yourself with your tailbone and hands; while standing, you use only your hands for support, while your bottom hovers in the air. However, these variations of Kurmasana are really only suitable for people who have already had experience with complex yoga poses and have performed them successfully. For everyone else, a regular version of the turtle pose or simpler variations, such as crossing your hands or feet, are sufficient. What effects can the turtle trigger in you? The exercise engages the abdominal region . It can therefore improve digestion and detoxify the liver and pancreas. It may also sustainably strengthen your immune system. This exercise may increase your physical flexibility, as the body is stretched and extended. You may even train your quadriceps (leg extensors) through the sustained strain. The turtle pose may also open your spinal chakras and have a generally harmonizing effect. The exercise is considered one of the yoga poses that can awaken energetically effective asanas. Image © dimol / 123rf.com
Yoganidrasana - the sleeping pose of the yogi
by Nick on Apr 28 2017
Yoganidrasana - the sleeping pose of the yogi Yoganidrasana is an advanced asana, also known as the yogi's sleeping pose or yoga sleep. It is one of the most meditative asanas because it helps the mind to turn inward. Just ten minutes are enough for this. The asana is a deep relaxation for the body and mind. Below you'll learn what other positive effects you can achieve with the sleeping pose, how to perform the yoga exercise, and what to keep in mind. What is Yoganidrasana? The asana is composed of the following words: Yoga stands for harmony, Nidra for sleep, and Asana means pose or posture. Together, this creates the Yoga Sleep Posture. Yoga Nidra is one of the 84 core asanas and can be practiced after the double forward bend, Paschimothanasana. You can also progress to Purvotthasana, the inclined plane, or Bhujangasana (Cobra) . The forward bend is advanced and energetically powerful. No previous experience is required for Yoga Nidra. Anyone can perform the asana. How is Yoganidrasana performed? The starting position for the Yogi's Sleeping Pose (Shavasana) is lying on your back. Bring one foot behind your head and tuck your toes in for stability. Then bring the other foot behind your head and hook it into the other foot. For the passive position, place your hands in front of your chest. You can also cross your arms behind your back. The stretch can be increased by straightening your legs. Then, place your hands on your buttocks and press further into Yoganidrasana. Then, carefully return to the supine position. Be mindful of the sensation. What spiritual effects can you achieve? The effects of Yoganidrasana are similar to those of Kurmasana . The so-called tortoise pose is easier for some people. The Yogi's Sleeping Pose primarily promotes inner peace and allows the various senses and mind to withdraw inward. This is especially true if Yoganidrasana is held for at least four to ten minutes. If you devote yourself fully to the exercise and perform it correctly, you will feel rested, fresh, and relaxed afterwards. During the yoga exercise, your body and mind oscillate between relaxation and a twilight sleep. This can provide you with a great source of energy and inspiration. The Yogi's Sleeping Pose is also a good preparatory exercise for meditation. In which situations is the use of Yoganidrasana recommended?
Coping with stress or burnout
Nervousness and inner restlessness
Difficult life situations
What positive effects on the body can you achieve through Yoganidrasana?
You can also achieve various positive physical effects with this sleeping pose. It can strengthen your immune system and balance your digestion. The abdominal organs, especially the stomach, pancreas, and liver, can benefit from these positive effects. This asana also increases leg flexibility. On a muscular level, it also increases the flexibility of your back, pelvis, and buttocks. The following muscles are stretched: the calf muscles, hamstrings, gluteal muscles, and back extensors. Yoganidrasana activates all the chakras in the spine. Conclusion This was all about Yoganidrasana, the sleeping pose of yogis. Since not everyone can master this yoga exercise right away, you can start with other preliminary exercises and simpler variations until you've mastered the asana. These include, for example, the Sleeping Turtle Pose (Kurmasana) or Eka Pada Shirasana, where you place your foot behind your head while sitting. You can achieve diverse and lasting effects with Yoganidrasana. This applies to both the body and mind. Image © fizkes / 123rf.com
Tittibhasana - the firefly pose
by Nick on Apr 25 2017
Tittibhasana - the firefly pose Tittibhasana, the so-called Firefly Pose, requires strength in the upper body and thighs. Tittibha stands for a small bird that lives on the cliffs; the asana is the position or posture, and together the word Tittibhasana describes the pose of the Tittibha bird. It may be a bit difficult at first, but this challenging pose can be practiced well. But how exactly is it performed, what should you keep in mind when practicing the Firefly Pose, and what positive effects can you achieve with this yoga exercise? You'll learn all about this below. How is Tittibhasana performed? Begin the exercise standing with your legs slightly bent and feet hip-width apart. Place your right hand between your legs, grasping the outer side of your right calf. Push your right shoulder behind your right calf. Repeat with your left leg and left shoulder. When both shoulders are aligned behind your legs, wrap your forearms around your shins and place your hands on the tops of your feet, fingers pointing forward. Push your thighs toward your torso and let your head hang. Bend your legs further, place your hands on the floor behind your feet, and lower your pelvis until your arms form a seat. Look straight ahead and carefully lift your feet off the floor. Push your thighs toward your torso and strengthen your upper arms. Then extend your legs. Pull your shoulders back and lift your gaze. Remain in this Tittibhasana pose for about 15 seconds. Breathe slowly and return your feet to the floor on an exhalation. Relax thoroughly. What should you keep in mind when practicing Tittibhasana?
When you perform Firefly Pose, your stomach and intestines should be empty. Therefore, you shouldn't have eaten anything for about five hours beforehand. This should allow the food to be digested and you'll have enough energy for the exercise. For this reason, it is ideal to practice it in the morning. Beginners can choose the slightly easier version and place your hands on blocks. If you are afraid of falling, you can place a blanket under your buttocks . To deepen the pose, you can stretch your arms and bend your upper back. It is not always possible to perform it immediately. However, with a little practice, it is easy to learn because the pose is easier than it looks. This pose should be avoided if you have problems with your shoulders, wrists, or hamstrings, as these areas are stressed. What positive effects can you achieve with Tittibhasana?
Stretching the spine
Strengthening the arm, shoulder, back and abdominal muscles
Opening of the posterior thigh muscles and groin
Strengthening of various organs such as kidneys, liver, spleen, gallbladder and urinary bladder
Promotes balance, equilibrium and concentration
Improve balance
Calming the nerves
Firefly pose can relieve stress and depression
Conclusion
This is everything you need to know about the Firefly Pose (Tittibhasana), how the exercise is performed, and what benefits you can achieve with it. It's a very challenging pose that focuses on strength, power, balance, muscular endurance, and flexibility. The body parts involved are the torso, legs, shoulders, arms, joints, and back. Tittibhasana provides the foundation for practicing a clear, sensitive, yet powerful approach to your life. Image © fizkes / 123rf.com