Yoga BLOG
Upavesasana - The squat as an everyday posture and beginner's pose
by Nick
on Dec 25 2018
Upavesasana - The squat as an everyday posture and beginner's pose
Upavesasana is a pose that even beginners can perform and is best translated simply as squatting. Of course, it can be translated more floridly, as the pose is also known as Malasana. Here, mala is usually translated as garland or prayer beads, which is what we are dealing with in Garland Pose. When performing and looking at Upavesasana or the squatting position, there's nothing garland-like at all.
Pose of simple life
Rather, much more primal associations are evoked, which is also indicated by an alternative translation of mala. Here it takes on the meaning of feces or leftovers. In fact, Upavesasana or Malasana assumes the posture that was common in our country when using the toilet before the introduction of the toilet seat. This is still the case in India and many other parts of the world. Upavesasana is also the pose that is assumed there when working in the fields, tending the garden, and often when playing, chatting on the street, or cooking. In the West, however, sitting on a chair has taken on the role of an everyday posture. This is the reason why Malasana, although a pose for beginners, initially causes many people difficulty and pain. But don't worry: with a little practice, Upavesasana will become mastered very quickly and without any effort.
Prerequisite for Malasana
The mala motif, here representing purity from waste products, also plays a role in preparing for Upavesasana. You should abstain from food for at least six hours beforehand so that your stomach and intestines aren't burdened by digestive activity. Malasana is therefore best performed in the morning—or in the evening after a day of fasting .
The basics of Upavesasana
First, squat down. Make sure your feet are parallel to each other and that their entire surface, including your heels, is touching the floor. Hold your upper body at a 90-degree angle with your stomach drawn in and shoulders pulled up. Stay in this position for a few breaths. Now open your thighs so that there is space between them. As you exhale, bend forward and bring your upper body into the space created. Now bring your hands together in front of your heart ( Anjali Mudra ) and press your elbows against the inside of your thighs, while these exert counter pressure. You assume a stable position and stay in this position for a while. Then stretch out your arms, bring them behind your thighs and grasp your ankles above the heel. After another 15 to 20 seconds of pausing, the Upavesasana exercise is complete.
Help to squat
If you have trouble squatting at first, you can use a large brick or yoga block placed upright as a seat support. Once you can easily maintain the squat with this support, place the brick across the floor. If you can still squat, it's time to remove the support.
Effect of Upavesasana
With Malasana, you can strengthen your hips, thighs, knees, calves, and ankles. In addition to strengthening your muscles, you can also improve circulation in your legs. The exercise can also promote mobility in the shoulder and chest areas. Strengthening your abdominal muscles, among other things, can also be linked to improved digestion. For women, Upavesasana may also be able to relieve menstrual back pain.
In these cases you should avoid Malasana
However, you should not practice Malasana if you are suffering from a knee or ankle injury. Upavesasana should also be avoided if you have acute or chronic back pain. Incidentally, you should also avoid Malasana if your body is under a lot of strain, for example, after exercise. The risk of knee and ankle injuries is too high. Upavesasana is also not suitable during pregnancy .
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Salamba Sarvangasana: Seeing the world from a different perspective
by Nick
on Dec 22 2018
Salamba Sarvangasana: Seeing the world from a different perspective The "mother of all asanas" is a name that raises high expectations. But if you've ever practiced Salamba Sarvangasana, you may have already felt some of its beneficial effects right away. It's no coincidence that the pose is also well-known in the Western world, and is often practiced by children in kindergarten as a candle pose. Here you'll learn what physical, mental, and spiritual benefits you can get from simply turning the world upside down and looking at it from below. Experience holistic effects The name alone tells you that supported shoulder stand is one of the most important disciplines and is one of the 84 core asanas of classical Hatha Yoga. "Sarva" means "all," "anga" means "part," and "asana" as a term for "exercise" is certainly familiar. Salamba Sarvangasana, or "Candle," is a pose that can have a positive effect on your entire body and mind. Read here how you can benefit from this inversion. Salamba Sarvangasana stimulates your body's metabolic processes and can particularly support thyroid function. Regarding the skeletal structure, the spine, in particular, remains flexible. Your internal organs, especially your digestive and sexual organs, are gently activated. The more you can immerse yourself in Shoulderstand, the more calming it will likely have on you. This complements the gentle stretching of the neck muscles , which are often strained in everyday work. If you're on your feet all day, you'll also feel the beneficial relief for your blood vessels. Listen to your body as you go. The candle is one of the classic rejuvenation exercises in yoga. As an inversion, it regulates your prana and can support a youthful appearance. Seeing the world from below can sometimes also break through entrenched ways of thinking and open up new paths. Try it! How to get into shoulder stand
Never practiced Salamba Sarvangasana? Give it a try, ideally in a yoga class first, so your yoga instructor can correct your posture or offer assistance. Begin by lying on your back on your mat, grounding yourself. Then slowly raise your legs, hips, and torso to a vertical position. Support yourself in two ways: first, by grounding your elbows to the floor, and second, by supporting your back with your hands. Gently tuck your chin toward your chest. This stimulates your thyroid and lengthens your neck. You exit this pose with the same control you used when you entered Salamba Sarvangasana. A great countermovement to the candle is Fish Pose (Matsyasana) . Help for your practice
If you don't feel confident in Salamba Sarvangasana and need more stability, you can practice Shoulderstand against a wall first. It can also be easier, especially if you lack the strength for the vertical inversion, to first rest your sacrum comfortably on a block and then practice raising your legs to the vertical position. Accurate practice is very important The better you can support yourself with your elbows (they should be as close together as possible) and hands, the better you can relieve pressure on your neck. You should also avoid swinging during shoulderstand. Make sure your hands are placed toward your shoulders for support, rather than pressing on your kidneys or directly onto your spine. If you have a neck injury or are in the second trimester of pregnancy, you should stop practicing the candle pose. However, your yoga teachers will always be able to recommend a valuable alternative to Salamba Sarvangasana that can offer similarly positive effects. Trust their experience! Image © djoronimo / 123rf.com
by Nick
on Dec 18 2018
Mahamudra - the great seal Mahamudra is an advanced Hatha Yoga practice . Mudra means "seal" in Sanskrit. Mahamudra means "great seal." These are powerful hand gestures that are said to have various health-promoting effects. Furthermore, the finger positions are said to positively influence body energy and mood. Below, you'll learn exactly what Mahamudra is, how it's performed, what benefits it can bring, and what to keep in mind. What is Mahamudra? Maha means great, and mudra means "energy-awakening posture." Mahamudra is used in many Tibetan Buddhist schools. The method serves to truly understand our minds and thus experience inner enlightenment. The main goal is to give meaning to our lives. The advanced yoga practice of Mahamudra trains three major bandhas (body locks): Mula , Uddiyana , and Jalandhara Bandha . Thus, all the benefits of the three different bandhas are combined in this posture. The exercise is performed on the floor and uses the Janu Sirsasana pose . The spine is extended in all directions: forward, upward, sideways, twisted, backward, and inverted. This supports the optimal flow of life energy, also known as prana. Everyone has more or less prana. Generally, people say, "Today I have a lot of energy" or "Today I have no energy." How does Mahamudra work?
Stretch your right leg forward and bend your left knee. Place your heel between your genitals and anus. Grab your front foot with your hands and grab your right toes. Keeping your spine as straight as possible, bend forward. Inhale deeply and hold your breath. Rest your chin on your chest. Then exhale. Repeat this. While holding your breath, bring the tip of your tongue back to your throat. With your eyes closed, look to the point between your eyebrows. To come out of the pose, release all locks and rise again while inhaling. Then switch sides: Stretch your left leg forward, bend your right knee, and place your right heel between your genitals and anus again. Continue as you did on the other side. The more you hold your breath, the stronger the energy becomes. What can you achieve through Mahamudra? Mahamudra effectively stimulates the Muladhara Chakra . This is our root, which strengthens us when we lose our footing. It grounds us. When you bend your body forward, the energy in the energy centers is activated. The tongue position directs the energy to the point between your eyebrows. The chin lock ensures that the energy does not flow outwards. Because it calms the mind, it is an optimal practice before meditation. With this posture, you can strengthen the shoulders and lumbar muscles and energize the entire body. Mahamudra is also said to be able to alleviate or cure various health problems, such as coughs, hemorrhoids, an enlarged spleen, digestive problems, gastritis, irritable bowel syndrome, abdominal and pelvic diseases, diabetes, menstrual pain, skin rashes, and fever. To fully experience the positive effects, you should repeat the exercise regularly. Summary
Mahamudra is considered one of the best yoga practices in yogic texts because it incorporates all three bandhas. This can positively influence both physical and mental well-being. This advanced practice can have many physical benefits (particularly with regard to various abdominal ailments), balance the mind, and free it from negative thoughts. The body and mind can generally achieve good health. Those suffering from high blood pressure and heart problems should avoid this practice, as it can cause respiratory arrest. Image © yuryrumovsky / 123rf.com
Mulabandhasana: Draw strength from your roots
by Nick
on Dec 15 2018
Mulabandhasana: Draw strength from your roots Mulabandhasana is fascinating just by looking at it. The pose, with the soles of the feet facing each other and touching, seems inimitable, almost unbelievable. However, like any yoga pose, you can also approach the Root Lock Pose. Here you'll learn what's important about this asana, what benefits it can bring, and how you can prepare for practice. From Ashtanga Mulabandhasana is an asana from the fourth series of Ashtanga Yoga . As is often the case with yoga exercises, the Sanskrit word explains what it is all about. Perhaps you've heard of bandhas before? They are energy locks that you can actively create in your body by tensing certain muscles. This way, you can specifically direct the flow of prana in your body. Mulabandha is a lock that specifically addresses the root chakra . Muladhara represents stability and security, which we always feel when we can also feel our roots. It is also the lowest chakra and thus the basis for the ascending flow of energy up to the chakras directly above. Effects of root closure
Physically, Mulabandhasana improves hip flexibility. The exercise is a great hip opener. At the same time, it strengthens the strength of the ankles and toes. In Mulabandhasana, you calm your mind, strengthen your self-confidence, and increase your awareness of your roots and the earth that supports you. Your internal organs and your sexual energy can also be strengthened in this pose. How to perform this asana correctly Sit on your mat. With your feet firmly grounded, bend both legs sharply, as if you were about to sit cross-legged. In fact, you are actually placing the soles of your feet together, thus deeply opening your hips. Your knees will fall to the side and pull toward the floor. The closer they come to the ground, the more you stretch the inner thighs, achieving a noticeable hip opening. Now, pull your feet back so that you are sitting on your strongly flexed toes. Prepare well for Mulabandhasana
The description of the pose already shows you what you need to practice to learn the skills you need for Root Lock Pose. This includes, above all, hip opening, which is a component of many yoga poses . You also need strength in your toes, which you can also achieve through barefoot walking and targeted training. Note contraindications
As with many other yoga poses, Mulabandhasana isn't always the right position. If you have problems with your knee or hip joints, the strain of Mulabandhasana may not be right for you. It's best to discuss this with your doctor and then ask your yoga instructor to show you alternatives. If you've just broken a toe or injured your foot, you should also wait a while before incorporating Root Lock into your yoga practice. Help for correct execution As with other yoga poses, Mulabandhasana accommodates you to your current ability and doesn't push you beyond your limits, which could be overwhelming. For example, you can place blocks on either side of you if your knees can't touch the floor with your feet together. Sitting elevated on a block can also help you gradually get used to the unfamiliar position of Mulabandhasana. You can also place a rolled-up blanket under your instep to make this asana a little more comfortable at the beginning. Your yoga teacher will guide you step by step through the Root Lock Pose and can always offer assistance or support. Of course, this requires that you always inform them if something is uncomfortable for you. Image © paffy / 123rf.com
Svastikasana - auspicious posture
by Nick
on Dec 11 2018
Svastikasana - auspicious posture Swastikasana is a seated pose primarily used for meditation. The ankles and knees must be bent more deeply. Svastikasana is also called the pose of happiness and well-being . Below, you'll learn why this is the case, how to perform the seated asana, what its purpose is, what benefits it can have, and what to keep in mind when performing it. Svastikasana - the auspicious sitting asana Svastikasana is derived from the following words: swastikas , which symbolizes benevolence, happiness, and well-being, and asana, which describes the sitting posture. The second part of the word can refer not only to the posture but also to the mental attitude. For example, you might say, "May I be filled with well-being today." This describes why Svastikasana is a posture of benevolence. How is Svastikasana performed? Svastikasana is known as an auspicious sitting asana, or inner pose of goodwill. It is a crossed-legged meditation posture. Sit on the floor or on a yoga mat . Shake your legs up and down before lowering into Savastikasana to work out the kinks. Tuck your feet between your calves and thighs. For more comfort, sit on a rolled mat and lengthen your legs. Place your hands on your knees with your arms palms facing down. Lengthen your spine by straightening your back. Avoid hunching; keep your torso rigid without hyperextending your spine. Balance your head over your torso, and gaze straight ahead. The entire posture should be relaxed. What are the benefits of Svastikasana?
Breathe properly and relax your mind to benefit from the positive feelings and impressions: With a straight spine, the energy flow moves to the crown of the head, relaxing the nervous system and calming the mind. Svastikasana can also have a positive effect on concentration and memory. It can also improve mobility in the knees, ankles, and hips and strengthen the back. The pose also increases flexibility in the hip muscles. The upright body is good for the back, especially the lower body, legs, and groin. Who is Svastikasana not suitable for? If performing the seated asana is too difficult, you can sit in the simple Sukhasana pose or support your hips by elevating your spine with a pillow or blanket. This pose should not be performed if you have an injury to your knees, ankles, or hips. If you have arthritis of the knees, hips, or feet, you should not sit on the floor, as this increases pain and swelling. Anyone suffering from sciatica should also avoid Svastikasana. The sciatic nerve is compressed during this asana, resulting in reduced blood flow to the nerve. It is also unsuitable for pregnant women with swollen legs. The same applies at the end of pregnancy. Summary Svastikasana is the optimal pose for meditation. It is practiced worldwide. The benefits of Svastikasana are enhanced when performed in the correct sitting posture. This allows optimal energy flow through the channels. This promotes a relaxed nervous system, increased concentration, and improved memory and awareness. It also stretches the spine and legs, and increases the body's flexibility. Maintain correct sitting posture and an upright posture . Avoid hunching over, as this will negate the essential benefits of the yoga pose. Image © princegarik / 123rf.com
Viparita Salabhasana - with the stretched locust pose for more self-confidence and well-being
by Nick
on Dec 09 2018
Viparita Salabhasana - with the stretched locust pose for more self-confidence and well-being
Viparita Salabhasana (Viparita = inverted, Shalabh = locust, asana = pose) is an asana for advanced practitioners, best performed in the morning or evening, when digestion is at rest and the body's blood vessels are empty. The exercise belongs to the Ashtanga style of yoga and serves to strengthen well-being and self-confidence. Various parts of the body are addressed and trained through the stretched locust pose. Furthermore, the asana can help with digestive and metabolic problems.
How to perform the stretched locust asana correctly
To prepare, you should practice poses like the Bow Pose (Dhanurasana) and the simple Locust Pose (Salabhasana) and transition into abdominal breathing. Your hands are placed beneath your torso, providing additional support throughout the pose. Viparita Salabhasana is assumed by engaging your lower back, abdominal muscles, and abdomen. Your feet are in the air, in line with your head. Your chin and chest are on the floor, supporting the pose. Assuming the extended Locust Pose requires a relatively high level of strength and is made easier by exhaling gently during the effort.
Once you have assumed the basic pose, assume a position that feels good: stretch your feet over your head or even touch the floor in front of your head if your body allows it. The main thing is that you can hold the pose upright and find your balance . Release the pose after a few minutes before it becomes noticeably uncomfortable. To relax after Viparita Salabhasana, you can do the Resting Child's Pose (Balasana) or breathe deeply while resting on your stomach. The pose is not repeated; rather, it is performed once, with some time between other asanas or physical exertion. Take enough time before and after assuming the pose to calm down and breathe consciously.
What to pay attention to in Viparita Salabhasana
The Stretched Locust Pose is a challenging asana that beginners should only perform under the supervision of an experienced yoga instructor. If you suffer from neck or spine problems, or if you have an arm injury, you should avoid this asana. Viparita Salabhasana stretches the solar plexus and can only be performed properly on an empty stomach. Women who are menstruating or pregnant should also avoid Viparita Salabhasana. If the pose causes neck pain, rest your lips and face on the floor instead of your chin and feel the energy flowing through your body.
The pose stretches the back, arms, pelvic area and spine.
Heart chakra (Anahata) and throat chakra (Vishuddha) are activated.
Strengthens the body and soul.
Can help with digestive problems and stimulate the metabolism.
The simplified Viparita Salabhasana
The extended locust pose is versatile and challenging – assuming it requires a considerable amount of strength. Those who rarely or never do strength training may need help with this step. Holding the pose, however, requires a completely different set of skills. Your sense of balance is challenged, and different muscle groups are used than when assuming Viparita Salabhasana. Some people will find the first part of the asana more difficult, while others may find it more difficult to hold. Beginners can also perform the pose with support or leaning against a wall. This small amount of support makes the active and holding parts of the asana easier without locking the body when performing the extended locust pose.
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Samasthiti: Prayer in upright posture
by Nick
on Nov 13 2018
Samasthiti: Prayer in upright posture
Simply standing up straight? For many who are new to yoga or are just beginning to practice, it's difficult at first to understand that Samasthiti, the upright posture, is actually an asana. Yet it's one of the most important postures of all. Known as a prayer posture or mindful posture in yoga, the upright posture is linked to both external and internal balance . The upright posture roots you to the earth while simultaneously aligning you upward, toward the highest. Here you'll learn what's important about Samasthiti and what effects this asana is associated with.
Standing upright: important in all cultures and medical disciplines
The value of a conscious and upright posture is undisputed throughout the world. In conventional medicine, an upright posture is an important factor for the health of the spine, powerful muscles, and the function of many internal organs. In psychology, a person's posture alone says a lot about their mental state, and in the Chinese healing tradition, the meridians only flow when the body is allowed to maintain an upright, unblocked posture. Even if you look at a diagram of the shakas of the human body in their natural arrangement, you will notice that they are aligned straight one above the other, like pearls on a string. Good reasons, therefore, to devote yourself to an upright posture in yoga and to weave samasthiti into your regular practice.
Samasthiti: keeping an upright posture in mind
What does Samasthiti actually look like when the posture is correct? The beginning of everything is being firmly rooted in the earth, which always supports you and where your roots lie. Stand with your feet together on the ground and become aware of this rootedness. It gives you security and is your rock when things get hectic and turbulent around you. You intensify your stance by briefly lifting your toes off the surface, fanning them out, and then grounding them back to the ground.
Stand upright and feel as if the crown of your head is reaching for the highest, your constant protection. This will bring length to your entire body, which achieves what we strive for in Samasthiti: everything is in flow. This will allow you to experience balance that extends not only to your external posture, but also to your inner self and, of course, your breath .
Attention: don’t tense up!
Many yoga students make the mistake of trying to focus on all their limbs at once when beginning their Samasthiti practice, thus placing too much tension into this pose. This is understandable, as standing upright is a posture that essentially encompasses the entire body. However, you can also approach Samasthiti with a certain serenity. There are a few factors you can consider to avoid tension. This is closely linked to your mindfulness of your body.
First, it's important that you don't fully lock your knees, but maintain a relaxed stance. This also applies to the extension of your spine, which should still allow its natural curves, as it acts as a cushion and thus acts as an important buffer in your body. If you also tilt your chin toward your chest in a subtle, almost imperceptible movement in Samasthiti, you also ensure a relaxed neck. It's also important to pay attention to your facial features. Is your jaw relaxed and are your eyes soft?
Be in balance
Samasthiti is a posture that brings you a connection with the earth and the highest being, and thus a calming feeling and the security of being safe and protected. So, try this conscious yoga posture soon. It's worth it!
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Urdhva Mukha Shvanasana: Upward-Facing Dog
by Nick
on Sep 28 2018
Urdhva Mukha Shvanasana: Upward-Facing Dog
Downward Facing Dog (Adho Mukha Svanasana) is one of the classic yoga poses and is well-known as a relaxation and stretching pose, even in beginner yoga classes. But it's not the only dog pose you should practice in yoga. Upward Facing Dog (Urdhva Mukha Shvanasana) also offers beneficial effects and is easy to learn. Learn how to get into Upward Facing Dog, how it differs from Cobra, and what benefits it can offer you here.
Dog or cobra?
The two poses are sometimes easily confused by beginners. Urdhva Mukha Shvanasana is a backbend performed from a prone position with arms outstretched. Ideally, only your insteps and firmly grounded palms should touch the floor. You gaze upwards, diagonally, toward the highest. The pose is graceful, and few asanas surpass it in beauty. Cobra pose, on the other hand, remains much more grounded than upward-facing dog. Here, too, you lie on your stomach and bend upwards. However, the backbend only involves the upper body. Your legs remain on the floor, and your elbows are included in your grounding.
Prepare the upward-facing dog well
Urdhva Mukha Shvanasana is an intense backbend that requires careful preparation. You'll need both strength and stretching. You'll draw strength from standing poses like Warrior Pose. You'll achieve the stretch in Downward-Facing Dog. You practice both together in Sun Salutation (Surya Namaskar) . You can also increase the flexibility of your ankles for standing on your instep on the mat. For example, heel-seat pose is one way to consciously feel the pressure on your insteps.
Going into Urdhva Mukha Shvanasana
First, lie on your stomach. With your toes pointed, lift your legs off the floor up to your hips and support yourself with your hands to the right and left of your ribcage. Keep your ribcage wide open. Open your heart by bringing your elbows close together and simultaneously pulling them back. Inhale, lift your head. Exhale, and push yourself upward with your hands and toes. In this pose, place the tops of your feet flat on the floor and surrender to this posture. Your weight is distributed evenly between your feet and hands. Keep your neck long and your gaze directed forward and upward.
Feel balance
Urdhva Mukha Shvanasana promotes balance in two ways. You feel external balance by placing equal weight on your feet and hands, thus filling them with energy. You feel internal balance by simultaneously grounding yourself with your feet and hands and connecting with the Supreme through the backbend with your head upturned.
Experience the effects
Urdhva Mukha Shvanasana is an asana that benefits body, mind, and soul. You activate your entire spine and make it flexible. The stretch in the chest can help you if you suffer from asthma or bronchitis. Your internal organs are gently massaged and their function stimulated. This also applies to the thyroid. Your arms and legs, as well as your core muscles, are sustainably strengthened with regular practice. You find peace because you can feel safety from below and protection from above. Urdhva Mukha Shvanasana can be helpful for back pain, but you should not perform this exercise if the pain is acute.
Variations for the upward-facing dog
You can find support for Urdhva Mukha Shvanasana by practicing the asana on your tiptoes until your insteps are ready for the strain. You can also place a soft blanket under your feet. If you want to intensify the backbend, you can rest your hands on blocks for Upward-Facing Dog.
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Ardha Navasana: the half boat pose
by Nick
on Sep 25 2018
Ardha Navasana: the half boat pose
The term for this asana is poetic: Ardha Navasana is the Sanskrit word for half-boat pose. You can recognize this pose among yogis by the fact that they have raised both the upper and lower body slightly above the floor, with the sacrum and buttocks resting on the mat. The arms are stretched forward at the sides of the body, and the gaze is directed toward the feet. Here you will learn how to practice Ardha Navasana, how the half-boat pose differs from the full-boat pose, and what benefits it can have with regular practice.
Whole and half boat in view
In the full boat pose, as in the half boat pose, the legs and upper body are lifted off the floor. However, there are significant differences in execution and effect, so you should be familiar with both boat poses to avoid confusing them and to consciously incorporate them into your yoga practice. In the full boat pose (Navasana), your body is grounded only through your buttocks. All other body parts are in the air, and your upper and lower body form a V-shape. This exercise requires balance and flexibility in the hamstrings.
Half Boat Pose is characterized by the fact that your back touches the mat. Press your lower back firmly into the mat when assuming Ardha Navasana. Your limbs are not positioned in a V-shape, but much closer to the floor. You'll feel how much more your abdominal muscles are engaged here compared to the full boat pose!
Prepare half the boat well
Half-boat pose requires a lot of abdominal strength. Strong abdominal muscles are important so you don't arch your back in Ardha Navasana and overstrain your back. Full-boat pose also requires abdominal strength, but not quite as intense. Therefore, you can start with Navasana and gradually move into Ardha Navasana, gently lowering your upper body and legs. You can also practice balance in the full-boat pose. A belt is a helpful aid . If you find it difficult to straighten your legs and keep your back straight, you can loop it around your feet to make the asana noticeably easier.
Positive effects of Ardha Navasana
Ardha Navasana is a true energy booster. In addition to strengthening your abdominal muscles, you'll also feel this in a strong back. Your hip flexors can also significantly benefit from this energetic exercise. Ardha Navasana also often has a positive effect on the internal organs. These include the intestines and kidneys, the prostate in men, and the thyroid. Overall, with regular practice, the Half Boat pose can be a valuable support for healthy digestion. You can especially benefit from it if you're constipated. Stress can also be reduced in this pose. Just imagine yourself as a boat, rocking on the waves!
Contraindications for Ardha Navasana
If you suffer from diarrhea or menstrual cramps, it's best to avoid Half Boat Pose due to the intense abdominal tension. Your yoga instructors can suggest valuable alternatives. Caution is also advised if you suffer from asthma or heart disease, as the tension in Ardha Navasana can have adverse effects. Consult your doctor beforehand if you're unsure. Ardha Navasana is also not ideal for severe neck tension, as you could potentially aggravate it. However, you can lean your neck against a wall in Half Boat Pose to effectively relieve the pressure. It's important to determine the exact distance from the wall beforehand.
Slowly increase the duration
Ardha Navasana is an asana designed for prolonged posture. Just as a boat can rock on the ocean for extended periods, your abdominal muscles are also designed for sustained exercise and should be trained accordingly. Simply increase the number of seconds as needed. If you find yourself arching your back, you'll need to move out of the half-boat pose at the very latest.
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Supta Virasana: the reclining hero
by Nick
on Sep 21 2018
Supta Virasana: the reclining hero
Even heroes need a break sometimes. The message that Supta Virasana conveys to you already has something soothing about it. Because if heroes need to relax and rest after battles, so do you after your stressful everyday life. Don't you agree? Here you'll learn how to perform Supta Virasana, how to prepare for this asana, and how you can benefit from it.
Find peace on the mat
In Supta Virasana, you lie on your back on your mat as relaxed as possible. Your buttocks are positioned between your feet, which point backward on either side of your body due to your bent knees. Your arms are either relaxed at your sides or clasped at the elbows in the frame pose above your head.
Slowly prepare Supta Virasana
The challenge that the reclining hero pose presents for many yoga practitioners is the stretch that the intense backbend with bent legs will trigger in the front of both your thighs. You can practice this stretch beforehand through targeted exercises and become more and more familiar with it. You can strengthen the effort it may take to move from a seated position on the floor with bent legs into a supine position by creating individual supports. For example, you can initially support yourself with a soft cushion and your head on a folded blanket. You can gradually reduce the supports as you feel more confident. Of course, the backbend can also be practiced standing up, allowing you to progress from the standing warrior pose to the reclining hero pose. Virasana is also a classic preparatory exercise for the reclining hero pose and can also be combined with a valuable meditation. Find your own path to Supta Virasana!
Experience the effects of Supta Virasana
Body, mind, and soul find peace in the reclining hero pose. Therefore, lying in a relaxed stretch is ideal, even for extended periods, for truly unwinding from everyday life.
Physically, Supta Virasana offers an intense stretch for the muscles on the front of your thighs and, of course, also in the hip flexors. The backbends also expand your chest, allowing you to open your heart to the good things in life. Stretching your abdomen can be a valuable support for bloating or a feeling of fullness. If you have breathing difficulties caused by a hunched chest (perhaps you sit at a computer for long periods every day), the Reclining Hero pose will likely also be beneficial for you.
If you tend to hectic chest breathing, Supta Virasana improves your abdominal breathing through the increased space and is therefore also an ideal position for pranayama . Your ankles will become more flexible when you sit or lie on your back between your legs, and your mind and soul will find peace in the reclining hero pose. You will learn to gradually allow yourself to get used to an unfamiliar position, even if it may not seem particularly comfortable at first. In the unfamiliar reclined position, you will notice that the ground will support you at all times, even without your control. This is a skill and insight that can help you time and again when you face difficult situations in everyday life. You relax and allow your breath to flow calmly.
Contraindications for Supta Virasana
If you have acute knee or ankle problems , it's best to ask your yoga instructor to show you alternative exercises to the reclining hero pose. Minor problems can be addressed with props. Sitting on an elevated surface significantly reduces the strain on your knees and feet, especially during backbends. When coming out of the pose, always place your hands on the floor first to reduce the stretch in your legs.
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Ardha Baddha Padmottanasana: Experience forward bend and lotus pose in combination
by Nick
on Sep 15 2018
Ardha Baddha Padmottanasana is a pose that combines the beneficial effects of two poses. If you look at the pose, you'll see that the Half Lotus Pose (Ardha Padmottanansana) is connected to the classic standing forward bend (Uttanasana). The Sanskrit translation reveals this connection precisely: "Ardha" means "half," "Baddha" means "bound," "Padma" is the name for the lotus, "Uttana" is the intense stretch, and "asana" is the name for "pose." Here you'll learn how to assume and practice Ardha Baddha Padmottanasana and what effects the pose can have on you.
Urdhva Prasarita Ekapadasana: the connection of heaven and earth
by Nick
on Sep 07 2018
Urdhva Prasarita Ekapadasana, the "standing split in the park," has a graceful name in both Sanskrit and German. Just as graceful as the pose, which you can easily recognize by the forward bend with the leg tucked upwards: It's a standing split that connects earth and sky through the practitioner's body.
by Nick
on May 14 2018
Purna Dhanurasana - Full Bow In (Hatha) Yoga, in addition to the well- known lotus position, there are many other different positions you can assume during meditation. This stretches your muscles and tendons and gives your body additional strength and energy. This is essential for your physical and mental health, especially if you sit for long periods every day. One of these poses—or asanas—is Dhanurasana. "Dhanu" translates here as "bow," because during this exercise, your body forms the shape of a more or less taut bow. This stretches your back, chest, and shoulder muscles, for example. Dhanurasana can also have a positive effect on your digestion. However, the pose can be difficult, especially for beginners, as it requires coordinating your hands and arms in an unfamiliar position and engaging different muscle groups. An easy variation of Dhanurasana is recommended. Advanced practitioners can try the "Full Bow" pose—or Purna Dhanurasana. Purna Dhanurasana - Instructions
(You can also start with Dhanurasana to see how far your muscles can stretch.)
Lie flat on your stomach on your yoga mat and breathe in and out calmly. Now exhale and bend your knees as far as possible. Your heels should touch your buttocks.
Lift your upper body slightly and now grasp your ankles or toes from the outside (thumb between your big and second toe). Start with your right foot and right hand. Make sure your knees don't slide wider than shoulder-width apart.
Now take a deep breath and lift your upper body and thighs. Slowly let your head fall back.
Now pull your elbows forward until they meet in front of your face. Your toes should now touch your head. Start with the right side.
Press your pubic bone deep into the floor.
Breathe in and out deeply. Try to breathe into the back of your torso.
Stay in this position for 20 to 30 seconds. Then exhale deeply and release.
Variations and tips for this yoga position If you're new to yoga, your body isn't very flexible, and you have difficulty coordinating, you should start with a light version of Dhanurasana and avoid over-stretching your spine. You can use exercise bands or place a rolled-up towel under your thighs to help you lift them. Beginners should also ensure that their knees and feet are always shoulder-width apart. These parts of the body are often opened too wide, which can lead to knee problems and strains. Furthermore, the weight should be shifted to the lower abdomen, not the hips. You can perform Purna Dhanurasana after Bhujangasana and Salabhasana . These poses complement each other well. Advanced practitioners can also rock back and forth during Purna Dhanurasana. What ailments does Purna Dhanurasana help with? Purna Dhanurasana is a seemingly difficult, but also very effective yoga pose. It begins by gently massaging the abdominal area, which can help with constipation, upset stomach, or other gastrointestinal disorders. It also stimulates digestion, which can be beneficial for dieting, among other things. This pose can also help with menstrual cramps. Furthermore, Purna Dhanurasana stretches and/or strengthens numerous muscle groups, including the back and chest muscles, as well as the abdominal and thigh muscles. Furthermore, the exercise can promote spinal health. Psychologically, the open, upward-facing posture can primarily evoke a feeling of elevation and self-confidence. It also releases energy in the chest and throat area, which can lead to improved breathing. When should you not perform Purna Dhanurasana? The "Full Bow" pose requires considerable practice and good physical fitness, such as a flexible spine. For this reason, if you have back or neck problems, you should only perform Purna Dhanurasana after consulting a doctor. Pregnant women or those who have recently undergone abdominal surgery should also choose an alternative pose. Image © solstizia / 123rf.com
Uddiyana Bandha: The closure of the abdominal wall by drawing in the abdomen
by Nick
on Mar 06 2018
Uddiyana Bandha: The closure of the abdominal wall by drawing in the abdomen The Uddiyana Bandha exercise is suitable even for yoga beginners due to its simple execution. It can literally be translated as "locking" (bandha) of the abdominal wall (uddiyana). The goal of this exercise is therefore to draw the abdomen upward after an exhalation. The exercise is also intended to control the prana during the individual exercises. Due to its low complexity, this is a perfect binding exercise that can easily be integrated into an existing yoga program or could be used to enhance it. What could Uddiyana Bandha achieve? According to tradition, the exercise is considered one of the abdominal mudras for advanced practitioners, although from a purely physical perspective it is relatively easy to perform. Supposedly, the exercise massages the abdominal organs and can promote balanced digestion. At the same time, it is sometimes possible to find inner balance with the exercise, which in turn is considered a source of courage, enthusiasm, and self-confidence. Therefore, pulling up the stomach sometimes has more than just physical benefits. Whether this exercise appeals to you and triggers such potential benefits in you is something you will have to discover for yourself. Therefore, we would now like to show you how you could perform the Uddiyana Bandha exercise in practice. Please note, however, that there are generally several variations; here we will explain the most commonly used version. Step by step: How to perform Uddiyana Bandha To begin, get into a standing position with your hands on your thighs. Standing completely upright in the starting position, breathe in and out three to five times. Now bend forward with your upper body and place your palms on your knees. Stick your bottom out slightly and tuck your chin towards your chest. In this position, you can finally begin Uddiyana Bandha. Exhale completely once while placing your palms on your knees. Instead of breathing in again immediately, consciously and abruptly draw your stomach in. Since you have already exhaled at this point, your stomach will draw deep into your body, creating a kind of hollow space. True to the exercise, you not only draw your abdominal wall inwards, but above all upwards, which is ensured by the crouched posture. Remain in this position for a few seconds and then move back up while inhaling. It is important that the entire abdominal region is drawn towards the spine. It is best to try to find out for yourself how long you can stay in this position. However, Uddiyana Bandha is never about winning a competition or torturing your own body. Try to determine how long you can comfortably yet challengingly hold your breath after exhaling and pull the abdominal wall, including your internal organs, towards the spine. If you slowly reach your limits, do not try to push them too far; instead, exit Uddiyana Bandha. To end the exercise, stop sucking in your stomach so that your belly returns to its normal shape. At the same time, take a deep breath, stand up straight, and relax. You can repeat this Uddiyana Bandha exercise several times; we recommend about five times at this point. This exercise works best first thing in the morning, before you've had anything to drink or eat. To reap the full benefits, you should perform Uddiyana Bandha every morning. Because you haven't had anything to drink or eat before the exercise, it will be easier to suck in your abdominal region, ensuring that you don't disturb your stomach or intestines during digestion. Image © fizkes / 123rf.com