Yoga BLOG

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 - Fuß hinter dem Kopf

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

Kurmasana - the yoga turtle

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

Mayurasana Peacock - Yoga for the Digestive System

by Nick on Apr 21 2017
Mayurasana Peacock - Yoga for the Digestive System When it comes to digestion, Mayurasana is a good exercise for stimulating the digestive organs. If you lack appetite, it can awaken your sense of hunger and stimulate the digestive fire. Mayurasana can also help burn belly fat. Sometimes undigested food remains in the intestinal tract; the peacock pose can also be helpful in digesting these and counteracting hyperacidity and unpleasant constipation. Often the result of too little exercise and eating too much fat, digestive problems are unfortunately very common today. This exercise can also have a preventative effect on inflammation of the stomach (gastritis), the colon, and hemorrhoids. By practicing Mayurasana regularly, you reduce excess ama and thus remove harmful toxins from your body's system. How does this stimulation work through regular exercise sessions? The three principles of Vata, Pitta, and Kapha represent the problems that can arise around digestion. Mayurasana can have a soothing and reducing effect on your body. The positive effect is created by the pressure on the abdomen when performing the exercise. Important organs such as the pancreas, liver, bladder, spleen, and gallbladder, as well as the prostate, can be positively influenced by the practice. Mayurasana is also a good way to prevent health problems associated with potential risks such as kidney stones or irritable bowel syndrome. Among the possible positive effects of this exercise are the promotion of circulation and the purification of the blood. The peacock pose is also popular and often recommended for diabetics. Less stress and more sexual energy through Mayurasana A positive effect of regular practice is not only strengthening the arm muscles; peacock pose can also increase sexual energy . Possible effects in women include reducing blood congestion within the vagina. In men, the practice of Mayurasana can prevent impotence and cure erectile dysfunction. The pressure on the abdomen can also help relieve menstrual cramps and positively influence male fertility. If you incorporate peacock pose into your exercise routine and practice it regularly, you can also minimize everyday stress levels. This form of relaxation will refresh your brain, and you'll be able to concentrate better. Mayurasana is therefore also recommended for depressive disorders. Instructions for implementing the technology In Sanskrit, the term "Mayura" means "peacock," because when practiced, it resembles a peacock doing a cartwheel with its magnificent feathers. Find a comfortable spot and kneel on a blanket on the floor. Both arms should be close together, palms facing down. The position of your fingers is also important; they should point toward your feet. For better balance, it helps to keep your fingers slightly curled. Only when your forearms are secure and firm can you support your full body weight on your elbows. Then stretch out both legs and place your toes on the floor. Now it is very important to breathe in very deeply and, with feet and knees pressed together, slowly raise the legs horizontally. Your entire body should be parallel to the firm surface. Duration of the exercise: approximately five seconds. This is followed by the exhalation phase in which you place your toes back on the floor. If you want to do other yoga exercises after practicing Mayurasana, you should take a few minutes break so as not to overtax your body. In addition to the strongly activating effect, the peacock pose also helps you train various muscle groups in the body. A particularly good time to practice Mayurasana is in the morning. The chakras addressed here are Manipura and Ajna . Image © fizkes / 123rf.com

Bhujapidasana - arm pressure pose

by Nick on Apr 03 2017
Bhujapidasana - arm pressure pose The Sanskrit name "Bhujapidasana" refers to an arm press pose in which the body is supported by the arms rather than the legs. This pose is therefore one of the more difficult exercises, primarily due to the balance and muscle strength required, and is recommended primarily for advanced practitioners who have already mastered easier yoga poses . The exercise directly affects body parts such as the joints, back, arms, shoulders, legs, and torso. One thing you should know in advance: this exercise is not recommended for people with known shoulder or wrist problems, as both areas are subject to significant strain. People with high blood pressure should also avoid Bhujapidasana and seek alternative exercises instead. Execution of the arm pressure pose "Bhujapidasana" Before you actually enter the Arm Press Pose, you should warm up your body and mind with a few simple exercises. As mentioned at the beginning, Bhujapidasana is definitely intended for advanced practitioners and requires considerable physical strength. Therefore, it is not advisable to perform this exercise "off the cuff." To prepare, you could, for example, perform the " Locust Pose " on your yoga mat or a simple forward bend. It is also recommended to loosen the wrists and shoulders with rotating movements. This will prevent localized pain later and ensure that your body, especially the stressed joints, are truly prepared for the upcoming strain. Using a yoga mat is also highly recommended. In the first step, you go into a forward bend without fully straightening your knees. Your feet should be positioned roughly evenly with your hips, leaving a small gap between them. Now bend down and touch your yoga mat with your palms, keeping your knees relaxed. Then, reach behind your ankles with your hands, passing along the insides of your legs. In this position, breathe in and out deeply two or three times to prepare for the next steps into Bhujapidasana. In this position, also consciously focus on your balance, as this will also be required in the next steps. In the third step, place your hands, which are behind your heels and ankles, flat on the floor. Your palms should be touching the yoga mat. Then gently bring your fingertips toward your heels. Make sure that the creases in your wrists form a line. Once this is the case, slowly lower your relaxed knees and virtually squat down. Once you are confident that you have a secure footing on your hands, cross your ankles and press your thighs toward your shoulders. Keep your gaze directed forward the entire time. Now lift your heels, so that your entire body weight is supported only by your hands, wrists, and shoulders. You are now in the final Bhujapidasana pose, in which you should inhale and exhale deeply at least three times. If your balance and physical strength allow it, it is advisable to remain in the Bhujapidasana pose for five deep breaths. You can then slowly move out of the position by reversing the steps just described until you return to the original position. Benefits and Variations of Bhujapidasana You can make the exercise a little easier by resting your hands on a yoga block. Advanced practitioners looking for a little more tension can extend their arms and bend their upper back. However, this variation is not intended for people trying the arm press pose for the first time. The exercise can strengthen the arms, wrists, shoulders, and even thighs. At the same time, it opens the back muscles. It's possible that the Bhujapidasana pose also balances the nervous system, and the pose could also have a positive effect on circulation and digestion. Image © fizkes / 123rf.com

Pincha Mayurasana - forearm stand

by Nick on Mar 31 2017
Pincha Mayurasana - forearm stand Pincha Mayurasana is a yoga exercise that exudes lightness and elegance. As the name suggests, this forearm stand turns the yoga world on its head. Getting into this asana isn't easy at first. It requires some determination and patience. There are a few tips and tricks for performing this empowering asana. These are explained in the following guide. You'll also learn what to pay attention to and who the exercise is suitable for. What does Pincha Mayurasana mean? Pincha means "feather" and Mayura means "peacock," which is one of the world's most admired birds. Pincha Mayurasana thus represents the elegant "Peacock Feather Pose." The many eyes of the feathers are represented in this pose by your third eye. This impressive pose, named after India's national bird, represents beauty, splendor, and pride, and this is precisely what it embodies. The asana is also frequently practiced in children's yoga . The forearm stand, like the handstand, requires considerable body control and balance. How does Pincha Mayurasana work? The starting position is in the heel seat , in the middle of the yoga mat . Bend forward and place your forearms parallel to each other on the floor. With your palms flat and your fingers spread, your elbows are at the same height. Straighten your knees so that your buttocks are pointing towards the ceiling. Place your feet parallel to each other. With your legs straight, move your feet forward until your upper arms and shoulders are vertical. Look towards the floor. Keep your jumping leg on the floor. Swing your foot and pull your legs up one after the other. Your toes are stretched out and pointing towards the ceiling. Stretch your hips and tense your abdominal muscles. Your upper and lower body form a line. It is enough to hold your balance for a few seconds before you slowly lower your feet towards the floor, one after the other. You will be sitting in the heel seat again at the end and you will feel the power. What effects can you achieve with Pincha-Mayurasana? Forearm stand is one of the inversion poses. The usual perspective is turned upside down. Due to the pressure of the elbows, the main artery is compressed. This leads to increased blood flow. The shoulders and arms, as well as the liver, stomach, and pancreas, can be strengthened. The spine becomes more flexible and stretched, especially the thoracic vertebrae. Furthermore, the asana opens the chest, can instill confidence and strength, and can help combat stress and anxiety. What should you keep in mind when doing Pincha Mayurasana? You perform Pincha Mayurasana on a yoga mat. It's a slowly building yoga pose, so jerky and hasty movements from the legs should be avoided. Forearm Stand is all about gentle and flowing movements. You should warm up a bit beforehand. During the exercise, the energy comes from the fingers and hands. It flows through the arms to the entire body. Conclusion The yoga exercise Pincha Mayurasana is ideal for gaining strength in the abdominal, neck, and back muscles, as well as strengthening the shoulders, knees, pelvis, and legs. It also helps you develop your balance and self-discipline. Forearm stand, you need strength in your arms. If you struggle at first, be patient, as it's a matter of practice, determination, and strength. Regularly practicing Pincha Mayurasana will lead to success. Balance and a strong core are important. Image © fizkes / 123rf.com
Die Gebetshaltung (Anjali Mudra)

The prayer posture (Anjali Mudra)

by Nick on Mar 22 2017
The prayer posture (Anjali Mudra) The prayer pose "Anjali Mudra" is a very beautiful and graceful yoga exercise. It is easy to perform and can bring deep relaxation to the body and mind. Holy gesture with healing effect Even if you're new to yoga, you've probably encountered the hand gesture "Anjali Mudra," in which the hands are placed together in front of the heart. For Western yoga practitioners, the gesture may initially seem a bit strange because it's quickly associated with faith. However, the prayer position is much more than just a sacred gesture: It's used in Hinduism as a greeting ritual and is often combined with the greeting "Namaste," which translates beautifully as "the light that dwells within me greets the light within you." Literally translated, Anjali means "gift," and Mudra means "sign." The prayer posture unites opposites, such as the left and right hands, and, metaphorically, the two hemispheres of the brain. It's no coincidence that the hands are brought together in front of the heart, especially since this is where the energy of love, balance, and purity can best work. The goal of the prayer posture is to experience oneself holistically, to recognize the light, and to feel a loving connection with all living beings. The execution of the prayer posture is simple but effective Anjali Mudra is easy to perform and precisely for that reason so powerful. It's best to assume a comfortable sitting position, then place your palms loosely together and slowly bring them to your heart. As you do so, you'll feel the energy flowing and gradually become more at peace. If you wish, you can raise your hands to your forehead, thus creating a connection between your body (hands) and mind (forehead). Calm and composure set in The prayer position is about finding peace. It is therefore a wonderful remedy for stress and hecticness. The clasped hands signal inactivity to the body – our hands are literally tied; they can no longer restlessly type, grasp, and feel. The restlessness that may be troubling you because of your job or your personal situation disappears. This slowing down also has a positive effect on your mind, as it can finally free itself from the annoying carousel of thoughts. However, the prayer position is not simply a position of rest. Rather, an energy flows between the hands, which many people clearly feel. You can close the energy circle by slowly bringing your hands together, thus forming a physical unit. Anjali Mudra - Conclusion The simplest yoga postures are often the most powerful. It doesn't matter what denomination you belong to or whether you're even religious. It serves to create an energy circle with the feeling of arrival in life. Anjali Mudra has a meditative quality and allows you to forget your everyday worries for a moment. It can also be a source of inspiration when problems arise or when you're looking for solutions. To do this, place your hands in front of your forehead to tap into the physical and mental energy circle. Overall, the prayer posture is not just a friendly and loving gesture, but a mental journey of relaxation into your own body. The prayer posture can be practiced several times a day and is always beneficial when you feel particularly stressed or are looking for a way out. There's no time limit – stay in this powerful posture until you feel like you're being filled with new energy. Image © dolgachov / 123rf.com

Ashtavakrasana - the eight-angle pose

by Nick on Mar 17 2017
Ashtavakrasana - the eight-angle pose Ashtavakrasana, also called the eight-angle pose, is a very difficult asana, but it can produce a variety of positive physical and mental effects. Named after the sage Ashtavakrasana The exercise is named after the sage Ashtavakrasana, whose body was bent in eight places. Hence the name Ashtavakrasana, as "asta" means eight and "vakra" means bent. This pose is an arm balance suitable only for advanced practitioners and is rated at the highest level of difficulty. Ashtavakrasana is meant to symbolize the sage's bent appearance and requires considerable strength in the arm muscles. Practice leads to success First, get into a cross-legged position . Now, use your arms to pull your right knee up to your chest and bring the sole of your right foot to your left elbow. Then, wrap your right arm around your right knee and bring your hands together to hold your leg in place. It is important that you maintain a straight posture and drop your shoulders. Open your hips by swinging your shins. Place your right hand under your right calf and bring your right leg over your right shoulder. Place your palms on the floor and cross your ankles. Bend your elbows and bring your legs together at the right upper arm. Stretch your chest forward and support your weight with your hands. This pose should be held for at least 30 seconds and can be repeated up to five times a day. Health benefits of Ashtavakrasana The eight-angle pose primarily trains strength, balance, and flexibility of the arms, legs, joints, shoulders, and torso. The pose is very strenuous for beginners, but with practice, it becomes increasingly easier. This yoga asana trains the body holistically, and positive effects can include muscle building and joint strengthening. Ashtavakrasana is said to make the body strong and the mind calm; it trains endurance and can improve blood circulation. The spine is stretched, allowing it to free itself from its rigid, bent posture. Overall, the eight-angle pose is a strength exercise, but with good fitness, it can have extremely positive effects. Beginners can use a variation of Ashtavakrasana to reduce the effort required: This involves leaning the body against a wall to relieve pressure on the hands. As mentioned, this asana is a challenging pose. If you have pain or injury to your wrist or shoulder, or are suffering from disc problems and/or other back problems, you should not attempt this pose. Conclusion As an exercise for advanced practitioners, the challenging Ashtavakrasana is highly recommended because it trains strength and endurance and can therefore have a truly significant physical effect. It also balances the mind, calms you down, and allows you to switch off from the hectic pace of everyday work. We recommend performing the exercise against a wall at first to relieve strain on the arms. Well-trained individuals can repeat the asana up to five times a day, but never for longer than half a minute each time. Ashtavakrasana is more about precision than speed. Perform the exercise slowly and diligently, and remember that you don't have to prove anything to yourself. Despite the physical benefits, this is still a yoga exercise and not intended to train your arms, core, and legs like you would in a gym. An ideal way to balance out this strenuous exercise is to follow it with a light meditation asana, such as the prayer pose. It's also recommended to learn the eight-angle pose from a yoga expert, as incorrect execution can be harmful to muscles and bones. Image © 4framegroup / 123rf.com

Prenatal Yoga: holistic yoga for expectant mothers

by Nick on Mar 13 2017
Prenatal Yoga: holistic yoga for expectant mothers Just a few decades ago, people would have just shaken their heads in horror at the thought of prenatal yoga. Exercise during pregnancy? And then yoga, with all its contortions? It's a good thing those days are over! Today, prenatal yoga, with all its beneficial effects, is on the agenda for many expectant mothers and also serves as a useful complement to traditional birth preparation classes. Here you'll learn what prenatal yoga is all about and how it can support you through your pregnancy. Something important to note: As a pregnant woman, you can generally attend regular yoga classes and adapt your exercises to your level of fitness with the help of your yoga instructor. However, in regular classes or open prenatal yoga sessions, your yoga instructors will specifically address the needs of expectant mothers, and you can also exchange ideas with other pregnant yoga practitioners before and after the class. Prenatal Yoga for Body, Mind and Soul Like all other forms of yoga, prenatal yoga is holistic and aims to restore your inner and outer balance. Physically, there are numerous asanas, as well as breathing exercises, that can make pregnancy particularly pleasant, alleviate typical discomforts, and perhaps even facilitate labor. All asanas in which you stretch your spine relieve the strain on your back, which is increasingly burdened by the weight of your baby. You also gain a basic level of fitness that will certainly be beneficial during delivery. With all exercises that also train the pelvic floor, you create a good foundation during pregnancy for a rapid recovery after birth. Meditation and all relaxing asanas are particularly beneficial for your soul. The key here is to find serenity and a sense of trust, which will help you embrace the miracle of birth without anxiety or tension. Prenatal yoga can also provide valuable strength for the unfamiliar and often somewhat stressful period after delivery. Important tips about pregnancy yoga You alone know best what's good for your body. So be careful not to overexert yourself. Especially when holding asanas for longer periods, it's important to maintain focused breathing and not hold your breath. Simply exit the asana early if you notice your breathing is no longer flowing normally and assume a position that's relaxing for you. Also avoid poses that place greater pressure on your abdominal and pelvic region (for example, the bow pose ), as well as asanas that involve excessive stretching in the torso area. To prepare for birth, nature gives you increased flexibility, especially in the last trimester of your pregnancy. However, you shouldn't fully utilize this flexibility in prenatal yoga to avoid overloading yourself and your tissues. Be careful with inversions The closer you get to labor, the more caution you need to exercise with inversions. Toward the end of your pregnancy, your baby's head will slide down deep into your pelvis. In rare cases, inversions can have the opposite effect. Meditation or relaxation before and after classes often takes place in a comfortable supine position. Not all pregnant women enjoy this. During prenatal yoga, position yourself in a way that feels comfortable to you. You can make yourself comfortable with blankets, blocks, or pillows , relax in a side position, or simply sit with your back against a wall. If you have any complaints, consult your doctor Inform your doctors that you're going to prenatal yoga. If you have any problems, discuss them with your gynecologist or even with your orthopedist if you have back pain or the sciatica that is typical of pregnancy. Once your doctors have given you the okay, there's nothing stopping you from practicing relaxing prenatal yoga for pregnant women! Image © halfpoint / 123rf.com