Yoga BLOG
Garudasana (Eagle) - An asana for more balance and strength
by Nick
on Sep 05 2016
Garudasana (Eagle) - An asana for more balance and strength Garudasana is a yoga pose named after Vishnu's mount – the eagle Garuda. Even in ancient times, the eagle was considered the king of birds and a symbol of dominion and power. The eagle is admired primarily for its qualities such as strength, lightness, endurance, and speed. The mythical eagle Garuda is considered a hybrid creature; it has a human-like golden body, a white beak, a white face, and red wings. Garudasana is performed standing and is considered a relatively simple balance exercise . In this asana, the arms and legs entwine, giving the yoga pose a look reminiscent of an eagle. When you perform Gerudasana, you cross your legs so that it looks as if you are standing on one leg, just like an eagle. Your clasped hands, in turn, resemble a beak. With this asana, you can not only look like an eagle, but also feel like one: magnificent, powerful, and free. And not only that, because Garuda is Vishnu's mount, you also open yourself to his blessings and energy. The asana therefore has an ambivalent effect: you cannot feel powerful and humble at the same time. You can feel strong but also ask for Vishnu's blessing. The technique of Garudasana To perform Garudasana, first stand upright and stretch out your right leg. Now lift your left leg and wrap it around your right leg from behind. Make sure that your left thigh crosses the right. Take inspiration from nature and wrap your left leg around your right, like a vine wraps around a tree trunk. Do the same with your arms, making sure your palms are touching. Your hands should be at face height, and your fingers should be pointed so that they resemble an eagle's beak. Now, in a slow, forward motion, bend as if you were touching the floor with your left toe. Bend both legs and ask someone for help if you find the movement difficult at first. But the effort is worth it, because only by bending forward does the asana develop its full effect. You may be wondering which arm should wrap first and which arm should be bent initially. Let your body decide this and follow the principle of balance – what you practice on one side of the body must be practiced with the same intensity and frequency on the other side. Try to hold the asana for five long breaths. Then slowly return to an upright position and then switch sides. The effects of the asana When you perform Garudasana, your entire body weight is on a single leg. This allows the asana to strengthen the bones and nerves in your hands and legs. Furthermore, the pose stretches the muscles in your hands and legs, so this asana can also promote growth. At the same time, this pose is said to strengthen the kidneys and nerves and help relieve rheumatism in the hands and legs, as well as hip problems. Garudasana is also said to have other benefits. For example, the asana can lead to stronger spinal bones and support the healing of a hernia or swollen testicles. Your calves can also benefit from this asana; if practiced regularly, strong muscles will develop there over time. Garudasana can also help with varicose veins, as the clenching and tensing of the arms and legs stimulates blood circulation. Image © gladkov / 123rf.com
Bhramari - the yoga bee breathing
by Nick
on Aug 27 2016
Bhramari - the yoga bee breathing Bhramari Pranayama, or bee breathing, is one of the most effective breathing techniques in yoga for calming the human mind. This breathing technique frees you from anger, fear, stress, and frustration. It's truly easy to perform and can be practiced without any props. The name Bhramari comes from a black Indian bee species. In Sanskrit, the adjective bhamarin also means "sweet as honey" or "delightful," a meaning that alludes to the effect of the breathing technique. It calms the mind, and the technique has a relaxing and sweet effect on the brain, like honey. The word Pranayama means breathing technique and is used in yoga for various breathing techniques. Overview of the effects of Bhramari Pranayama
You relax, anger, fear and stress fall away from you.
Bee breathing can help you with heat and headaches.
You benefit from the breathing technique for all stress-related illnesses; even serious illnesses such as burnout can be alleviated.
Yoga practice can probably also be helpful in treating tinnitus.
The breathing technique can even relieve a migraine.
Memory performance and concentration can be improved; for example, bee breathing also helps you with mental tasks such as studying.
Bhramari increases self-confidence and can lower blood pressure.
The breathing technique is also recommended for pregnant women. It has been shown that labor goes more smoothly in women who regularly practice Bhramari Pranayama.
There's not much to consider when practicing this breathing technique. However, you should always practice it on an empty stomach, ideally first thing in the morning after waking up. Perform the exercise in a quiet environment. Avoid distracting yourself with music. How to perform the Yoga Bee Breath
There are various variations of this pranayama, the most common being the original, Indian version. Here's how to do it: In a quiet place, sit on an empty stomach in the meditation position with your back straight. Alternatively, you can sit cross-legged . If that's not possible, sit on a stool or chair with your back straight and your legs at a right angle. Now place your hands on your knees and close your eyes. Inhale deeply through your nose and hold your breath, then bend forward and support yourself on your outstretched arms. Rest the weight of your upper body on your hands. Make sure to only bend your head forward until your chin touches your chest. During the exercise, you tighten your pelvic floor muscles (pelvic floor closure). Hold your breath in this position for a while (don't exhale yet!). Relax your pelvic floor muscles completely. Now lift your head, relax your shoulders, and sit up straight again. Before exhaling, close your ears by pressing the small ear flaps against your ear canal with one finger. Keep your elbows pointing to the side, and your chest open. Now you can finally exhale. Breathe slowly and relaxed through your nose with your mouth closed and relaxed. You'll soon understand why this breathing technique is called bee breathing. As you exhale, you produce a deep, buzzing sound. The exhalation should sound like a bee. Concentrate on the vibration of the sound, feel it fill your head and your entire body. Before performing the exercise again, rest your hands on your knees and breathe normally for a few breaths. Repeat the exercise nine times. After completing the ninth repetition, remain seated quietly for a while, keeping your eyes closed and breathing normally and calmly. After completing the pranayama, it is recommended not to immediately return to your daily routine. Take a break of 15-20 minutes to regroup and deepen the spiritual effect. Image © damedeeso / 123rf.com
Halasana - Execution and benefits of the plough pose
by Nick
on Aug 19 2016
Halasana - Execution and benefits of the plough pose The yoga pose Halasana is the third Hasana of the 12 basic poses of the Vida order in Hatha Yoga . Literally translated, Halasana means plough pose (from "hala" for plow). The plough position offers practical benefits by opening and stretching the cervical spine and back. This is particularly useful if you sit a lot at work and the spine is subjected to stress in everyday life. is compressed by work, stress or incorrect strain. So if you too sit a lot at work and stare at a computer or smartphone screen for too long, the plow can help you find peace and a relaxed spine. Performing Halasana without variation The plough pose works particularly with the muscles in your neck, throat, and back area; if performed correctly, you will feel a stretch and opening. First, you begin Halasana from shoulder stand (Sarvangasana). From shoulder stand, begin lowering your feet as you exhale. The goal is to touch the floor with your feet, while your neck is supported and your arms are relaxed and extended away from your body. If you're not yet able to bring your feet to the ground, gently support your lower back with your hands. This will initially maintain the basic tension of the plow and allow your spine to develop the necessary flexibility for the plow. It's important to be careful not to force yourself into the plow, as you're working with your cervical and neck vertebrae. The pull of your legs works with gravity to gently and gradually stretch you into the plow. Once your feet can comfortably touch the floor, try to hold the position. Your goal should be to stay in the plow position for about a minute. However, starting with just 10 to 20 seconds is enough to make your spine more flexible. To get out of the plow position, roll slowly back to the ground, vertebra by vertebra. It's important to use a gentle and controlled movement, maintaining full control of the movement at all times. The weight of your legs provides constant counter-pull to balance your body. In variations of the plow pose, you can try grabbing your toes with your hands to stretch the soles of your feet and calves more. This also requires a good sense of balance so you don't roll out of the plow. If you're an advanced yogi, you can also try arranging your legs in the air in the lotus position and reaching around your thighs. However, this requires a high degree of body control and flexibility. The plough and its effect on the body
When performed correctly, you'll feel the stretching effect of Halasana throughout your body. Specifically, in addition to the spine, the back extensors, neck muscles, and trapezius muscles are stretched. If you manage to stretch your legs to the maximum in Halasana, you'll also achieve a stretch in your calf extensors, hamstrings, and gluteal muscles. Stretching the spine not only relieves pressure on the intervertebral discs and counteracts compression between the vertebrae, but also stimulates the sympathetic nervous system along the spine. Halasana can therefore prevent back pain and help maintain a flexible and mobile spine even in old age, better able to cope with the demands of everyday life. But the plow pose not only improves your physical flexibility; Halssana is also a valuable exercise for your mind. Biomechanically, it works by improving circulation, as – like in shoulder or headstand poses – stagnant blood can drain from the legs, ensuring better circulation to the head. This can also help reduce headaches. Plow Pose is also a great way to find inner peace and core strength. It demands a high degree of body control, strength, and perseverance. Just as the real plow cultivates the field anew each year to lay the foundation for change, Halasana is the foundation for new core strength and a school of patience and discipline. Image © fizkes / 123rf.com
The comfortable seat (Muktasana)
by Nick
on Aug 16 2016
The comfortable seat (Muktasana) If you regularly attend yoga classes, you know that many hours require a balanced mix of asanas, breathing exercises, relaxation, and meditation . Even when practicing at home, it's a good idea to incorporate relaxing phases or even do a longer meditation. The lotus position is probably familiar to you as one of the classic meditation positions. But beginners or less experienced yogis in particular have trouble relaxing in this position or even adopting this sitting posture, which requires a certain amount of flexibility in the hips and legs. A way of sitting that is much more comfortable and therefore offers you a viable alternative to the lotus position for your relaxation and meditation practice is Muktasana. You find this position primarily in Hatha Yoga and Kundalini Yoga . The gentle seat of yoga From the names of many yoga positions, we are familiar with the figurative language of Sanskrit, which often allows us to draw conclusions about the appearance or effect of a posture. The name Muktasana is traditionally composed of two parts. The second part – "asana" – is familiar from numerous other positions such as Tadasana, the Mountain Pose , or Uttanasana, the standing forward bend . Asana simply means a (often static) body posture and is used frequently, especially in Hatha Yoga. "Mukta," on the other hand, is the Sanskrit word for "free," "liberated," or "released." Muktasana is therefore nothing more than a particularly comfortable sitting posture that – unlike the lotus pose, which yoga beginners find restrictive – allows the feet or heels to remain in a free position. Muktasana: sitting with free feet
While in lotus pose the feet rest on the thighs, in Muktasana they are placed in front of the body with the legs bent at the hips and knees. Thus, they rest "freely" on the floor. One foot is brought as close as possible to the pubic bone, the other placed just in front of it. The feet are not crossed, but rather placed in front of each other. The knees should reach the floor as smoothly as possible and ideally be closer to the floor than your pelvis. Muktasana is also called comfortable or upright sitting. Therefore, you should ensure that your spine is straight. It's important that your shoulders and arms are relaxed. Your hands rest relaxed on your thighs. Your neck and head are an extension of your spine. By maintaining contact with the floor in Muktasana and reaching upwards with the crown of your head, you connect being rooted to the earth with aligning yourself with the highest. For body, mind and soul
Muktasana is a relaxed sitting posture in which you can breathe, pause, perceive, and meditate. This sitting position, in which you can remain for a few minutes, has a multitude of beneficial effects. As a meditative posture, it has an immediate relaxing effect and, thanks to its upright posture, simultaneously strengthening. But the "posture of the liberated" can also be helpful in everyday life – namely when you feel constrained or "unfree" in a certain situation and, during and after your practice, reflect on what it would be like to be "liberated" or how you could "free" yourself. Muktasana strengthens the spine, back muscles, your groin area, and your knees. You become more flexible in your hips, which gently prepares you for other yoga poses. The comfortable sitting position stimulates your root chakra and can ignite your sexual energies. You can also choose Muktasana if you have varicose veins or if your feet often fall asleep. In the emotional and spiritual realm, the relaxed posture is often effective against stress, can relieve anxiety, make you more relaxed, and thus also have a calming effect on your blood pressure. Little helpers
If you feel that you are not sitting comfortably in Muktasana, there are aids: To sit upright on the floor you can sit on a cushion ; if your back muscles are weak you can use a wall to stabilize you. Image © skumer / 123rf.com
The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana
by Nick
on Aug 06 2016
The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana Hatha Yoga has a well-known balancing pose: the balance pose. It is also known as Utthita Satyeshikasana (also Virabhadrasana III) or, in a variation, Ardha Chandrasana (Half Moon Pose). Both exercises result in strong stretches of the entire body and train balance. Below, you will learn not only how to assume the poses, but also how they affect you. In your inner state, these exercises also strengthen your mental balance. Both Utthita Satyeshikasana and Ardha Chandrasana are therefore excellent exercises for grounding, centering, and strengthening you. Are you then centered, at peace within yourself, and grounded? Do stress fall away from you and do you gain strength? Trust in these special yoga exercises and discover their unique potential. Utthita Satyeshikasana and Ardha Chandrasana - Strength wins
Both yoga poses are in line with the hero Virabhadrasana . These standing exercises are considered to bring strength and build energy. They ground and stabilize you as you breathe in and out powerfully. Both exercises are also suitable for beginners. They stretch and extend your spine in the most pleasant way. This alone provides renewed energy . For example, after long hours at a desk in which the vertebrae have sunk and become compressed. The vertebrae are nourished by the stretching and extension of the balance pose. Utthita Satyeshikasana - assuming the actual balance pose
Two paths lead to the balance. 1. From Mountain Pose , with legs hip-width apart, inhale and raise your arms. Exhale and extend your upper body forward horizontally from the hip joint, placing your hands in a pistol position with your index fingers extended. If you can, straighten your standing leg; otherwise, bend it slightly. Stretch the other leg back. Keep your hips straight and breathe calmly. With your next inhalation, really lengthen your spine and, if necessary, improve the position a little as you exhale. Your neck is an extension of your spine; lengthen your neck and look at a point on the floor. Inhale and return to a firm standing position, swaying your upper body and legs as if on a scale. Feel the mountain pose. 2. Coming from the hero pose, exhale and rotate the upper body forward from the hip joint, then stretch the back leg upwards and push the body into a horizontal position as described. Repeat the balance pose with the other leg. Ardha Chandrasana - half moon pose Come out of the triangle . Your feet are about 1.5 meters apart. Turn your right foot and leg outwards 90 degrees. Stretch your arms out to the side. As you exhale, tilt your upper body to the right until you can touch your ankle with your right hand. Stretch your left arm straight up. Turn your knee away from your right foot. Now place your right hand far forward until your arm is almost directly extending your shoulders. As you inhale, raise your left leg from the hip until it is straight out into a horizontal position. You are a scale, feel it. Look at the ceiling on the left. Feel how your chest opens and how tension arises in your thigh, abdominal muscles and glutes. Breathe calmly and with focus. Lower your body again and work on the other side. Check in now and then. You may need a yoga block for support during this exercise. What do the balance / the half moon do to you?
The balance pose promotes greater harmony and strength, balance, and inner peace. It strengthens the abdominal, back, and leg muscles. Those who jog or run benefit from the deep stretch in the balance pose. Your sense of balance is stimulated, and you gain peace of mind. Ardha Chandrasana particularly strengthens the spine and hip joints. You gain strength in your legs. Your sense of balance also benefits here. You become more stress-resistant, less anxious, and clearer in your thinking, as the half moon stimulates the third eye in the Ajna chakra. Image © byheaven / 123rf.com
The cross-legged pose (Sukhasana) for a relaxed meditation
by Nick
on Jul 29 2016
The cross-legged pose (Sukhasana) for a relaxed meditation
The cross-legged pose is called Sukhasana in yoga. It's a good meditation posture for beginners; more advanced practitioners may prefer the somewhat more complex Lotus Position (Padmasana) . Although the cross-legged pose isn't particularly difficult, it must be performed correctly to achieve its positive physical and mental benefits.
The tailor's seat in brief
Sukhasana is called "Easy Pose" in English-speaking countries. However, this yoga exercise isn't quite so easy if you want to approach it seriously and effectively. If you regularly incorporate the cross-legged pose into your daily routine, with a little practice you can achieve a wonderfully meditative, deeply relaxing state. Your body and mind will gain new energy; your chest, abdominal, hip, and back muscles will be strengthened; you'll breathe more freely and release the burden of everyday stress. All in all, the cross-legged pose is the perfect asana for yoga beginners , children , and seniors .
The positive effects of the cross-legged position
Sukhasana strengthens the chest, abdominal, hip and back muscles
The cross-legged position improves posture (straight back!)
The exercise allows for freer and therefore easier breathing
Sukhasana opens the heart chakra (Anahata), makes you happy and can reduce stress and anxiety
The cross-legged position allows the active person to relax
How Sukhasana works step by step
Step 1 : Grab your yoga blanket. Fold it a few times and then place it on the floor. Alternatively, you can use a meditation cushion or—if both of these are too comfortable for you—a yoga mat.
Step 2 : Sit on the chosen surface and stretch your legs straight forward.
Step 3 : Next, bend your knees outward. Then place your right shin on top of your left shin, crossing in the middle. Make sure the center is in line with your sternum and belly button.
Step 4 : Pull your knees up until the shin cross you formed earlier is close to your body.
Step 5 : Now comes the fine-tuning. First, pull your shoulders back. Then, open your chest and keep your stomach and back straight. It's best to imagine an invisible thread pulling your head upward.
Step 6 : Rest your hands comfortably on your knees (palms up or down). Another option commonly used in yoga: Bring your thumbs and index fingers together (Jnana Mudra) and place your hands on the outsides of your knees.
Tip: You can also place your hands on your sternum with your elbows facing outwards. This will further help open your chest.
Step 7 : Breathe in and out deeply and evenly several times without raising your shoulders. Consciously focus on breathing from your chest and relaxing your eyes, jaw, and facial muscles.
Step 8 : Try other techniques. For example, you can stretch your palms, press them together, and hold them in front of your chest (again with your elbows facing out). Or interlace your fingers and extend your arms high above your head, palms facing up. For an excellent stretch, follow this pose by leaning your torso forward until your forehead touches the floor. Rest your palms on a yoga block with your arms extended straight so your torso remains parallel to the floor.
Some tips to conclude
a) Analyze and adjust your posture if necessary. Do you tend to tilt your pelvis forward or backward? Do you often stand with a hollow back? Balance yourself on your sit bones until your back forms a vertical line from the cervical to the lumbar vertebrae.
Note: If this position makes you tired quickly, simply lean your back against a wall or place a thin pillow behind your buttocks.
b) If you have knee problems, you should first practice the cross-legged position on a bench or chair.
c) While the asana is intended to be relaxing, it's still important to keep your muscles active. This will prevent your body from slumping. Check yourself regularly!
d) It's essential to practice the cross-legged pose in a quiet place where you won't be disturbed. This is the only way your body and mind can calm and relax!
Image © fizkes / 123rf.com
Padmasana: The splendor of the lotus blossom in the lotus position
by Nick
on Jul 25 2016
Padmasana: The splendor of the lotus blossom in the lotus position Like the lotus blossom, the lotus pose unfolds into its full splendor. It's one of the classic meditation postures that allows you to remain in it for extended periods without exertion. While the legs are firmly planted on the floor, the back is perfectly straight – all in all, a correctly performed Padmasana (as the exercise is often called in yoga) is a stable position, ideal for long meditation practices! The Lotus Seat in Brief The lotus position, or Padmasana, is one of the yoga exercises that is well known outside the yoga community. While Padmasana may seem simple to the uninitiated, the lotus position is actually only recommended for advanced yogis. It takes some experience to find the right position. Beginners often struggle with this, finding the posture uncomfortable—not a good precondition for meditation. Those who manage to achieve the lotus position will benefit from many positive effects for body and mind. It's definitely worth practicing! The positive effects of Padmasana
the lotus position opens the hips
the knees and ankles are stretched
Padmasana helps to maintain good posture (the seat keeps the spine straight)
the exercise has a calming effect on the brain
Attention and perception of the environment are increased
the lotus position balances the energy level in the body Menstrual discomfort can be alleviated
Padmasana provides the necessary physical stability when meditating
Therefore, the lotus position is ideal for meditation
a) The spine is upright - so you can stay in this position for a long time without suffering back pain. b) The sitting posture is absolutely firm - even during very strong energy experiences the body remains calm. c) The heels activate two essential energy points in the abdomen. How Padmasana works step by step
In the lotus position, the legs are bent and crossed. As mentioned several times, the spine is straight and upright. Step 1 : First, prepare yourself mentally for Padmasana by opening your hips. Suitable preparatory poses include Bhadrasana (Butterfly Pose) or Pakotasana (Pigeon Pose) . Step 2 : Gradually move into the lotus position. To do this, start in the traditional cross-legged position. Your right leg should be in front of your left. Make sure your hips are higher than your knees, practically "perched" above them. Step 3 : Now place your right foot on your left thigh. It's best to use your hands to help you. Should your heel touch your hip while the sole of your foot points slightly upward? Great! At this point, you've mastered the Half Lotus Pose (Ardha Padmasana). Tip: Having trouble? Stop here and practice half Padmasana with your other leg as well. This means: Sit cross-legged (this time, your left leg should be in front of your right!) and then place your left foot on your right thigh. Practice each leg separately until you feel that the pose no longer causes you any problems or discomfort. Step 4 : Then place your left foot on your right thigh to assume the full lotus position. Keep your back completely straight. Step 5 : Finally, place your hands on your knees, palms up or down. Alternatively, you can also place your hands in the Jnana Mudra position (join your thumbs and index fingers together). Step 6 : Close your eyes and breathe in and out deeply and evenly. Step 7 : Alternate the leg sequence to train the right and left sides evenly. Note: The lotus position is perfect for practicing the more complex Pranayama. Caution: If you feel sharp pain in your feet, knees, or hips, leave the position immediately and practice again in smaller (half) steps. You shouldn't feel any pain while performing the lotus position. An exciting piece of information at the end The lotus is a powerful symbol in India and the Vedas. It is said that the lotus position liberates from illness and awakens the Kundalini energy. Image © byheaven / 123rf.com
Fascia Yoga - Vitality through a supple body
by Nick
on Jun 30 2016
Fascia Yoga - Vitality through a holistically supple body A quick phone call here, a text message there, a quick Google search—we've surrendered ourselves to rapid technological development almost as if it were a given. Although our bodies and souls are constantly sending warning signals that not everything is good, which saves time and travel, we take a break far too rarely. Yet life has so many pleasant and peaceful aspects in store for us. A fantastic method for escaping the stressful cycle of everyday life and relieving back pain and tension, as well as achieving good posture and inner peace, is the relatively new form of fascia yoga. It's a more passive yoga, where postures are held longer than in dynamic and active yoga styles. Fascia yoga specifically targets the so-called "fascia," or connective tissue, and is something of a return to the so-called "Rolfing" or classical yoga. But what exactly happens when you train fascial pathways, and how can you imagine this training with the perfect complement of yoga? For a balanced, firm and elastic body Time and again, there have been ideas, rhythmic programs, and movement creations developed by sports experts to enhance the figure and strengthen the back, heart, and lungs. Most of them have disappeared from the scene as quickly as they appeared. They are usually quietly dismissed as a "trendy phenomenon." Fascia yoga, on the other hand, isn't dynamic fitness training with media hype. Fascia yoga focuses on mobility, balance, and breathing. The main elements of fascia yoga are swinging, bouncing, and stretching. The focus of the various movements and poses is on engaging the whole body. With flowing, rather than static, movements, you feel and listen to what is good for your body. Unlike classic Hatha yoga, where you stay in certain poses for extended periods, the emphasis is on flexibility, movement, and holistic well-being. Why is targeted fascia training so important? While it was previously mistakenly assumed that fascia was nothing more than filler material in the body, connective tissue is now viewed in a completely different light. Fascia is the vital web of the human body. It surrounds organs and muscles, thus making them stable. Over the course of life, however, the body develops fascial hardening in the deepest structures of the fascia due to poor posture, injury, or stress. This must be stimulated through targeted fascia training. Fascia training consists of intensive and invigorating stretching exercises with meditative elements. They have a positive effect on the musculoskeletal system and specifically relieve tension and stress. Fascia yoga exercises are actually similar to well-known and conventional connective tissue exercises. What is special about fascia training with fascia yoga, however, is that the exercises are performed at a different angle. The effect is noticeably greater. Fascia Yoga - The perfect balance Anyone who enjoys cycling or running and wants to build muscle at the same time should be aware that both sports only train the muscles of the thighs, abdomen, and shoulders. The forward-facing body is only stressed on one side. Fascia yoga offers the perfect balance to restore elasticity to stuck and hardened fascia. However, fascia yoga should not be a replacement for existing training programs. It is both an enrichment and a complement. The key to success lies in a targeted training method. A successful training program requires specific movements and self-stimulation to harmonize mind and body. Fascia yoga training can be practiced at any age. Quality is paramount over quantity. If YOU, too, would like to find yourself more and achieve physical balance, you can have a professional demonstrate the various fascia yoga exercises. You need to be able to perform each individual exercise precisely. Only once you've mastered each one down to the last detail can you practice comfortably at home. Image © sebastiangauert / 123rf.com
Prana Mudras - Breathing Mudras
by Nick
on Jun 27 2016
Prana Mudras - Breathing Mudras Mudras are often referred to as the heart of Hatha Yoga practice . Loosely translated, the term "mudra" means something like "seal," "sign," or "mark," but also "cheerful" and "joyous." Breathing mudras allow you to achieve relaxation without requiring much space or time. These practical mudras can be performed quickly and easily on the train, in a waiting room, or anywhere else. The following mudras are recommended for beginners as well as advanced practitioners. Their variable effects make them a versatile aid, but it is important that they are performed consistently. They should be performed with a specific inner focus and can be practiced several times a day. It is helpful for all of the following mudras to imagine your fingers clinging together like magnets. 1. Chin Mudra The Chin Mudra represents self-realization. It also promotes the flow of energy in the body and has a positive effect on mindfulness. For this meditative posture, you need to press your index fingers and thumbs together, and place your hands relaxed on your crossed legs. While you can perform this mudra anywhere, we recommend using a mat to find a comfortable position for meditation. You can perform the exercise either simultaneously or by first joining the fingers of your right hand, placing them down, and then following suit with your left hand. The three fingers that are not joined should always be as straight as possible. 2. Chinmaya Mudra Chinmaya Mudra is a variation of Chin Mudra. The difference lies in the finger position, although the thumb and index finger are still brought together. Here, too, you lie cross-legged on the floor or a mat. Your thumbs and index fingers are brought together to form a ring, and the other three fingers of your hand are curled into the palm of your hand. Make sure your fingers are only touching, not exerting pressure on each other. Your hands are again placed on your legs, palms facing upward. Here, you can find your inner energy and calm, monitor your breath, and release stress. 3. Adhi Mudra Adhi Mudra has a healing effect on sadness, calms the nervous system, and promotes oxygenation to the lower parts of the body. For this exercise, place your thumb on your little finger, and curl the other fingers together so that your hand forms a fist—without forcing the individual fingers against each other. While holding this light "fist," you can perform breathing exercises. Inhale for four seconds, exhale for three seconds, inhale for six seconds, and exhale again for three seconds. This strengthens the functioning of the internal organs, increases lung capacity, and has a calming effect. 4. Brahma Mudra Brahma Mudra can be performed almost anywhere and requires barely more than five minutes of your time. It helps with tension, for example, in the neck or shoulder area. Position your fingers in the same way as in Adhi Mudra, except that you then bring your hands up to the level of your navel. In this position, you can again perform breathing exercises and calmly observe the flow of your breath. Try to consciously visualize how the oxygen permeates your body, thereby having a positive effect on your mind and body. 5. Hakini Mudra The Hakini Mudra helps you relax, deepens your breathing, and has a positive effect on your entire organism. You actively supply your brain with valuable oxygen, which also increases your attention and ability to absorb information. For the Hakini Mudra, you lightly place the fingertips of both hands together. With your tongue resting loosely in your mouth, inhale deeply, hold it for four seconds, and then exhale gently. You can repeat this about 10 to 12 times; after the first few breaths, you should notice your diaphragm softening. A calming effect occurs, which after just a few strokes will help you focus further on the circulation of air. You can perform the Hakini Mudra standing or sitting. 6. Vishnu Mudra The Vishnu Mudra helps your body regulate breathing between the left and right nostrils. Despite this interaction, you only perform the Vishnu Mudra with your right hand. Open your right hand and bend both your middle and index fingers slightly, resting the pads of these two fingers on the ball of your thumb. Then move your thumb towards your ring finger, keeping the ring and little fingers close together. Place your right hand against your nose so that the last joint of your thumb rests directly on the right nostril. The tip of your ring finger rests on the left nostril. You can then close one nostril at a time without exerting too much pressure to breathe through the other – this creates Nadi Shodhana: alternate nostril breathing. Image © elenaray / 123rf.com
The Closed Angle Pose - Baddha Konasana
by Nick
on Jun 24 2016
The Closed Angle Pose - Baddha Konasana Baddha Konasana, also called Cobbler's Pose or Angle Pose, makes it easier to breathe deeply into your belly while relaxing your muscles. The ancient Indian name for this pose is derived from the words "baddha" and "kona," which translate to "bound" and "angle." Thanks to the deep relaxation of the abdominal region, this asana is considered an ideal exercise for childbirth preparation, for women suffering from menstrual cramps, and for people exposed to high levels of stress. How to perform the cobbler's pose (Baddha Konasana) correctly In the cobbler's pose, sit on the mat with your gaze straight ahead and your pelvis at a right angle. Gradually pull your feet towards your pelvis with your knees bent, pointing outwards and as close to the floor as possible, until the soles of your feet touch each other. Make sure that your thighs, groin and knees remain completely relaxed. With your thumb, index and middle fingers, grasp your ankles or the outsides of your heels and stretch your back. At the same time, open your chest by moving your shoulder blades towards each other. If you can, place your head on your feet or your chin on the floor to intensify the effect of this asana. Breathe slowly and evenly and remain in this position for up to five minutes. Then straighten your knees and shake them gently to loosen up. Positive effects of the Baddha Konasana posture Because your diaphragm, abdomen, and hips are opened wide in the closed angle pose, your deep abdominal breathing improves. This has the extremely positive side effect of relaxing your muscles in this area, which contributes significantly to the effective relief of cramping abdominal pain during menstruation. Pregnant women should also perform this exercise regularly, as the associated body position ensures good blood flow and stimulation to all the organs in the abdominal region, including the uterus. With regular practice, the Cobbler's Pose prepares the body for the impending birth and can contribute significantly to a positive birth experience. The health of the ovaries and fallopian tubes is also strengthened, which can be particularly beneficial for women trying to conceive. Men also benefit from regularly practicing Baddha Konasana, as the exercise can strengthen the prostate and relieve testicular pain. In addition to the positive effects on the abdominal and pelvic region, the Cobbler's Pose has also been proven successful in reducing stress and thus counteracting psychological distress. Baddha Konasana also helps combat exhaustion and fatigue and counteracts high blood pressure. As one of the few yoga poses, the angled pose also strengthens the ankles and stretches the inner thighs. This asana can effectively prevent fluid retention in the legs, as well as sciatica and hernias. What you should pay attention to when choosing a shoemaker's seat While the Cobbler's Pose is an ideal exercise for pregnant women , it's not suitable for the first few months after giving birth. You should wait to do it until your pelvic floor has strengthened and your uterus has completely shrunk down. You should also avoid this asana if you have suffered an injury to your hip or shoulder region. While people in India generally spend a lot of time sitting on the floor in their daily lives, we in the Western world are hardly familiar with postures associated with the Cobbler's Pose. Therefore, ankle pain is a common side effect of Baddha Konasana. You can easily counteract this by moving your feet slightly away from your pelvis and gradually bringing them closer again. You can counteract any unpleasant pulling sensations in your thighs, shins, and groin by placing yoga blocks under your knees. To keep your back as straight as possible, simply place a yoga bolster or yoga blanket behind your buttocks. This will elevate your pelvis and allow you to breathe deeply. Image © Argument / 123rf.com
The inner path: calming the mind
by Nick
on Jun 18 2016
The inner path: calming the mind When the word yoga is mentioned, many people immediately think of the physical exercises, the asanas. They have achieved a high status in the Western world because they promise a flexible body, a toned figure, and stable health. We are familiar with them primarily from Hatha Yoga or from more extreme, modern variations such as Power Yoga (fast exercises) and Bikram Yoga (exercises in a heated room) . It is often forgotten that the royal path of classical yoga consists of eight parts: five for the outer path – including the asanas – and three for the inner path. These three parts are called: Dharana: complete concentration Dhyana: meditation Samadhi: oneness with the object of attention The individual path
This may sound strange and difficult to you. But don't be discouraged. The fact is that the inner path is a very subjective one: Only you can walk it. You can neither do it for someone else, nor can anyone else do it for you. It's about the search for self-knowledge, for your own essence. That's why there is no universally valid path that works as a panacea for everyone. By concentrating completely, you block out all distractions. This is where mindfulness in everyday life comes in: being completely present in what you're doing. This way, you tame the chaos of thoughts that constantly plagues you, distracts you, and makes you unfocused and insecure. Simple rituals To prepare for a meditative practice, all you need is a quiet space. If you like, take a few deep breaths and/or try some simple breathing exercises like alternate nostril breathing. Some people find it helpful to practice a few asanas. However, this will make the practice significantly longer overall. Concentration and meditation can be practiced. A popular example is a burning candle, which you place about an arm's length away from you so that your gaze is directed slightly downwards. But it can also be a bowl or any other object. You sit comfortably in front of it and concentrate completely on this object. This exercise sounds easy, but it is not. Your thoughts keep jumping around; you remember something, have your day's plan in mind, or something important occurs to you. The trick is to notice these leaps in your thoughts but to let them pass. You can watch them like clouds floating by and let go internally. In this moment, only sitting and concentrating is important, nothing else. Everything else can wait until you have finished your exercise. An alternative is immersion, where you keep your eyes closed and focus solely on an inner image. Imagine, for example, a favorite place. It should be a strong, positive image. This exercise can be done anywhere and at any time. Start your practice with a five-minute session—especially as a beginner, you'll find that sustained concentration is almost impossible at first. Practice this exercise regularly, ideally daily: you'll always find five minutes when you really want it. Growing internally The goal of all your efforts is to strengthen your self. Over time, you will become more relaxed, and the pursuit of wealth and material things—the external factors in our lives—will diminish. It is your inner reality, your spiritual self, that truly matters. You will learn about a power of the heart that will make you a better person: One of the basic tenets of yoga philosophy is to harm no one; to recognize other people and their faults, but to accept them without judgment. In the best case, you will not only be able to tolerate them, but even empathically understand them. The inner path calms your mind and allows it to function clearly. This allows you to cope with everyday life more easily and radiate a strong inner strength. Image © filmfoto / 123rf.com
The Child's Pose / Seal of Yoga - Yoga Mudra
by Nick
on Jun 09 2016
The Child's Pose/Seal of Yoga - Yoga Mudra Child's Pose is one of the yoga practices that allows you to experience complete relaxation, putting you in a position where you can optimally unwind and detach yourself from the pressures of everyday life. Child's Pose, also called Garbhasana, returns you to a position in which you were completely relaxed and unaware of exertion and tension. Garbhasana has a positive effect on building confidence and is beneficial for relaxing the back. Instructions for the child's position Garbhasana, Child's Pose, includes various positions that you can assume from the basic posture. The basic posture of this asana involves sitting on your heels with the backs of your hands resting next to your heels. Your elbows hang loosely and your forehead touches the floor. Your neck is long and your shoulders relaxed. Your back relaxes as you breathe deeply and then place your hands under your forehead if full Child's Pose is not possible due to health restrictions or a lack of flexibility. You can clench your fists or place them flat on top of each other, depending on how Child's Pose is most comfortable for you and how it relaxes you the most. Your back is rounded when your forehead touches the floor or rests on the tops of your hands or your fists. How does Garbahasana work? Child's Pose has a positive effect on your body and mind. The physical effect begins in the cervical vertebrae and extends through the thoracic and lumbar regions to the sacral vertebrae. All back muscles are stretched, and tension is released, allowing you to become much more relaxed and remove internal blockages from your body. Child's Pose is also ideal for the neck and throat area and, what's more, ensures that blood circulation is activated and accelerated. In Garbahasana, the abdominal organs receive a good massage, which can reduce menstrual cramps. Because the long back muscles and lumbar muscles, as well as the lower strand of the trapezius, are engaged and stretched, relaxation is widespread and immediate during the exercise in Child's Pose. Chakras activated with the child's pose The solar plexus is activated in Child's Pose, and energies in the body are harmonized. The chakras addressed are Manipura, Ajna, Sahasrara, and Swadisthana. Because Child's Pose mimics the position of an embryo in the womb, Garbhasana represents primal trust, humility, and the ability to let go. The positive influence on the chakras and your muscles leads you to complete relaxation, allowing you to find maximum peace in Child's Pose and give your mind the freedom to concentrate fully on your breathing and not perceive anything around you. The positive effect on blood circulation recharges your body, making you more active, fitter, and more resilient. Child's Pose is one of the most effective yoga exercises that you can practice for the sake of your well-being and integrate into your yoga routine. Flexibility in Garbahasana A major advantage of Child's Pose is its flexibility, which means you're not forced to overexert your body and necessarily rest your forehead on the floor. If you have back pain that prevents you from reaching the floor completely, you can also rest your forehead on your palms or fists and perform the exercise with equal effectiveness. The activation of your chakras and the beneficial effects on your muscles, as well as the release of tension, are not compromised by an alternative to Child's Pose. Only if you have retinal or eye problems or high blood pressure should you consult a doctor before practicing yoga and mention Child's Pose. Image © stay2gether / 123rf.com
The Bow Pose (Dhanurasana and Urdhva Dhanurasana)
by Nick
on May 31 2016
The Bow Pose (Dhanurasana and Urdhva Dhanurasana) The name of this asana comes from the bow used by archers. You form the bow with your legs and upper body, using your arms as the bowstring. In Dhanurasana (Bow Pose), you lie on your stomach and open your chest. This exercise also stretches your spine, while simultaneously relaxing and strengthening your shoulders and upper back muscles. Urdhva Dhanurasana is the reversed Bow Pose, in which you stand with your feet and hands firmly on the ground, arching your spine upward. How to get into the right position for Dhanurasana Bow Pose First, lie on your stomach using a yoga mat as a support. Place your arms relaxed beside your body with your palms facing upwards. Then, place your toes firmly in the mat. Remember to breathe evenly and bend your knees until your heels are as close to your buttocks as possible. Now grab your ankles with your hands and bring your feet and legs hip-width apart. Inhale and move your heels upwards, lifting your thighs as well. At the same time, allow the tension to lift your chest upwards and push your shoulder blades closer together. On the next exhale, lift your tailbone without tensing your back muscles. Take your head with you during this upward movement, but focus your gaze forwards rather than upwards. To keep your position stable, you should tense your stomach, which is now resting solely on the mat. You can now close your eyes and stay in this position for a few breaths. Feel your heart opening and new energy flowing in. After carefully releasing the exercise, remain lying flat on the floor for a few moments. The variation Urdhva Dhanurasana - the inverted bow pose This asana is often referred to as a bridge. Urdhva Dhanurasana actually means "the upward bow." Begin this backbend pose lying on your back. Bend your legs and bring your heels hip-width apart, close to your buttocks, at a distance that is comfortable for you. Keep your heels firmly on the floor throughout the exercise. Then raise your arms and place your hands backward next to your ears. Make sure to keep your fingers spread and apply pressure to the bases of your index fingers and the balls of your thumbs. Your shoulders should already be slightly off the floor. Then, press your heels firmly into the floor and, as your torso lifts, move your navel toward your sternum to form the inverted bow. Make sure to perform the upward push-up as you exhale. Afterward, enjoy the heart opening and the stretching of your spine for a few breaths. If you find it difficult to get into the reverse bow pose right away, take an intermediate step by first resting your head on the crown of the skull and taking a few breaths to get used to the posture. Then, on your next exhalation, you can perform the completed Urdhva Dhanurasana pose. What you should pay attention to when holding the bow
Be careful with your head posture during Dhanurasana. Many people stretch their heads too far forward during this exercise. This can lead to headaches due to overstressing the cervical spine. The head should always be held in line with the curved spine. Even in Urdhva Dhanurasana, when you take an intermediate step with your crown chakra, you should maintain a firm stance and avoid turning your head. The positive effect of bow posture By opening the front of your body, your chest opens, allowing for free breathing. This exercise also has a particularly calming effect on your mind. From an energetic perspective, it opens the heart chakra , allowing you to express your feelings. Furthermore, this exercise activates the throat chakra, which represents the ability to communicate. Physically, these two asanas train your arms, buttock muscles, and abdominal muscles. At the same time, you stretch your spine, back, and shoulders. The bow pose stimulates digestion, promotes tension in your body, and ensures a straight posture in everyday life. Image © byheaven / 123rf.com
by Nick
on May 29 2016
Through menopause with yoga Menopause is an important part of a woman's life, affecting her for many years – at least for about two-thirds of women. It is estimated that one-third of all women experience no symptoms at all, one-third moderate, and one-third severe. Incidentally, there is also menopause in men, which occurs more subtly in the body than in women, but often manifests outwardly as a desire to be young again. Both sexes suffer from depression and unclear emotional states, which manifest themselves in ups and downs in mood. Emotional chaos of menopause While women experience menopause more clearly physically, many men fail to realize that their changed behavior may also be related to it. For example, a man might get on his old motorcycle after many years because he simply wants to experience it again and suppress his insecurities and fears, while his wife might be fighting back tears and a real or very vague feeling of anxiety. These are, of course, just a few of the many possibilities. For many people, menopause also coincides with the children growing up and moving out. So everything happens at once – and suddenly it's all too much. Years of searching for meaning Yoga has a balancing effect, there's no question about that. While the asanas and physical exercises bring balance to the body, breathing exercises and meditation allow us to find inner peace. Breathe deeply and let go of our thoughts, simply be with ourselves and escape the noise of the world – it's not for nothing that middle age is a time of search for meaning for some people. What did I do before I had children? What am I still interested in now? What kind of life can I rebuild from today? Some women restart their careers after parental leave and part-time jobs, perhaps even becoming independent. During these years, both men and women find their way to a monastery – not as new members, but to take advantage of the peace and quiet it offers. Threshold experiences are also part of this "changing" time. Growing older in a sporty and relaxed way In middle age, we transition from being relatively young to being older. We can stay young inside, keep our bodies and minds flexible and fit with exercise, a healthy diet, and a keen curiosity about the world – it doesn't change the fact that our bodies gradually age. But the saying goes: If you don't want to grow old, you'll have to die sooner. And who would want that?! Swimming, cycling, walking, and many other sports are suitable for our transition periods. For yoga, we only need a mat ; if necessary, we can use the carpet or the bare floor (for example, while on the go). Those who meditate frequently can choose a comfortable cushion or sit on a chair . A book, a DVD, a TV show, or exercises learned in a course reliably guide us through these difficult years. Yoga regulates hormone levels, has a positive effect on the organs, and keeps the body fit. Digestion is also optimized—after all, the intestines (constipation) can also cause problems during menopause, as can the bladder (prolapse) or stomach (heartburn). Muscles, both large and small, are strengthened and keep the various components of our "inner life" in place. If you don't want to practice alone, take a class. Some adult education centers offer special hormone yoga or menopausal yoga. You can try these, but you'll also feel comfortable in a regular yoga class. Asanas always help your hormones, but there are probably fewer exercises offered that directly target the pelvic area. Decide for yourself what works best for you. During menopause, inner balance and a certain serenity are especially important so that you can truly accept the changes in your body. You can find these psychological approaches in any good yoga class. Image © markusgann / 123rf.com