Yoga BLOG
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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Niyama: Greater satisfaction through self-control
by Nick
on Nov 02 2018
Niyama: Greater satisfaction through self-control
Perhaps you've already come across a guidebook that recommends living according to the Niyama code of conduct. They often promise self-purification, valuable self-knowledge, and a generally better quality of life. However, you haven't yet fully grasped it. We want to help you: We explain in simple terms what the code is and what you might be able to achieve by following it.
Niyama: The second stage of Raya Yoga
The Indian scholar Patanjali wrote the fundamental text of yoga in the form of the Yoga Sutras more than 2,000 years ago. He described his " Raya Yoga " as " Ashtanga ," or "eight-stage/eight-limbed." The second stage/level is Nimaya—it follows Yama (the "interpersonal ethics").
While Yama sets out principles for living with others, Niyama sets the rules for living with yourself. Simply put, it's about achieving a form of self-control through which you can achieve greater inner contentment. The code consists of five guiding principles:
Sauca
Samtosa
Tapas
Svadhyaya
Ishvarapranidhana
Sauca
Sauca refers to internal and external cleansing or purity. External cleanliness simply refers to physical hygiene. Internally, sauca, on the other hand, represents a dual goal. On the one hand, physical functions should not be blocked. This requires, for example, a healthy diet. On the other hand, purity of mind should also be achieved. The asanas (yoga postures), kyrias (special cleansing exercises), and pranayama (breathing exercises) help with this.
Samtosa
Samtosa is the Sanskrit word for modesty and contentment. Through this rule, Niyama encourages not to expect too much and then be disappointed. Instead, one should accept things as they are. Furthermore, one should not compare oneself with others but focus on one's own achievements.
Tapas
Tapas means "heating" or "burning." This means that people should stay healthy and fit. Patanjali primarily focused on breathing exercises. Over time, however, the meaning has broadened. Regular physical exercise describes this rule of the Niyama, as does mindful eating. Overall, it's about giving the body a chance to detoxify itself. This refers not only to the toxins that have accumulated within it, but also to psychological stress. Through tapas, these are supposed to be burned through the body's own fire (Agni).
Svadhyaya
Svadhyaya is the Sanskrit word for "self-reflection." It means critically observing one's own actions and thoughts in order to become more aware of the hidden motives behind one's actions. Svadhyaya also refers to living according to guiding role models. Patanjali, for example, recommended studying ancient texts with a spiritual, philosophical, or religious background. Today, it is defined more broadly. You should be inspired by the example of a self-realized master.
Ishvarapranidhana
Ishvarapranidhana (sometimes also Ishvara Pranidhana), as part of the Niyama, means something like "trust in God." Specifically, it means that you should entrust yourself to the guidance of a higher power. You should understand all challenges in life as divine tasks intended to give you strength. The idea behind it is to let go of fears and doubts and trust that the divine power will show you the right path—it works even through our mistakes and knows what we need. Ideally, you go through everyday life no longer worrying about what will happen; otherwise, you consciously experience and enjoy the here and now.
Conclusion: A lot of familiar things in a compact form
You've probably heard many of these principles before, in this or a similar form. The great advantage of the Niyama is that you find all the rules in a compact form, making them easier to follow.
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Parsvottanasana: enjoy the intense lateral stretch
by Nick
on Oct 29 2018
Parsvottanasana: enjoy the intense lateral stretch
The pyramid as a structure exerts a divine magic on us and has held an irresistible fascination for its observers for millennia. It's no wonder that the name and the corresponding pose have also found their way into the circle of yoga asanas! The Pyramid Parsvottanasana is one of the yoga exercises in the area of forward bends and provides you with strength, stretching, and flexibility. Here you'll learn everything you need to know about it.
How to best perform Parsvottanasana
To shape your body into the yogic pyramid, as with many other asanas, you need a secure stance as a foundation. It is best to start in the mountain pose, in Tadasana . Then you place your hands in Namaste , not in front of your ribcage as you may be used to, but behind your body, resting against your back. Get into a stable stride position, turning your front foot outwards and your inner foot slightly inwards. Then you lengthen yourself before you go into a forward bend. Consciously push your legs back while you bend your ribcage well over your front leg. Your forehead should draw towards your shin; you may even want to place it on it.
You should hold Pyrmaide Parsvottanasana for about 30 seconds. Then do the same on the opposite side to evenly distribute the strain throughout your body.
Aids for a valuable asana
This asana will be easier for you if you place your front foot on an elevated surface. You can also initially support your hands on blocks instead of placing them behind your back in Namaste. It's easier to maintain balance in the pyramid pose if your feet aren't directly behind each other, but rather staggered to the side, as if on rails. Your yoga teachers will be happy to help you if you need further individual support.
Learn about the effects of the pyramid
Parsvottanasana affects the body, mind, and soul, making it a holistic asana that can bring you a variety of benefits. The intense stretch of your flanks activates your spine, and the exercise can also help with lower back pain. The forward bend also massages your abdominal organs, which can noticeably stimulate your metabolism. It also boosts blood flow to the brain, which can have a positive effect on your cognitive abilities and attention. The more you immerse yourself in the asana, the more the heaviness of your body and mind you can release into the floor and relax more and more.
The endocrine glands can also be stimulated by the forward bend. This can help if you have thyroid problems, but insomnia can also often be reduced with Parsvottanasana.
In addition, the pyramid pose strengthens your leg muscles and core, while simultaneously relaxing your diaphragm. The backs of your legs, one of the most often shortened areas of the body, are effectively stretched in Parsvottanasana. The same applies to your chest, which you open wide by bringing your arms back behind your back in Namaste. This heart opening allows you to breathe better and gives you openness in your interactions with others.
Important information about the pyramid
In Parsvottanasana, you enter a deep forward bend, which may not be suitable for pregnant women or those with circulatory problems. However, like almost any other yoga pose , you can always adapt the pyramid pose to your needs. The blocks are ideal for this exercise because you can create the exact height you need for supporting your arms. This way, even by changing the pose, you can feel your heart expanding and your sides stretching without exceeding your physical limits. Feel how the pyramid gives you the lightness that you can benefit from in many situations in your life.
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Parivrtta Baddha Parsvakonasana: the rotated side angle
by Nick
on Oct 26 2018
Parivrtta Baddha Parsvakonasana: the rotated side angle
It's one of the most graceful yoga poses: Parivrtta Baddha Parsvakonasana is the side-twisted angle pose that combines a soothing twist with a gentle stretch and grounding core strength. As in many other cases, the Sanskrit name well explains what this pose looks like. "Parivrtta" means "twisted," "baddha" means "bound," "parsva" is the side or flank of the body, "kona" is the angle, and "asana," as you probably know, is the word for "exercise" or "pose." Parivrtta Badha Parsvakonasana is a posture in which you twist backward from a wide-stretched stance with your hands tied. This is done by bringing one arm under your front bent leg and the other behind your back. Here you can learn more about the pose, which, due to its complexity, can bring you a multitude of beneficial effects.
Experience the effects on body, mind and soul
In the twisted side angle pose, as in all standing positions, you build strength in your leg muscles . You also ground yourself to the earth, which supports you. The side twist also strengthens your core muscles, especially those of your lower back. At the same time, the muscles in this area are stretched, as are those on the back of your back leg. Linking your arms also promotes flexibility, which you can put to good use in your everyday life and at work.
Parivrtta Baddha Parsvakonasana activates your Manipura chakra . This allows you to strengthen your self-confidence and learn to recognize and appreciate your worth. Fear and negative thoughts can be reduced. Furthermore, the twisted side angle helps you strengthen your power by igniting your inner fire.
What you should pay attention to during this exercise
In Parivrtta Baddha Parsvakonasana, it's important that your front knee is directly over your foot, which should point slightly outward. You should avoid tilting your knee inward when aligning your knees. Before you twist your torso backward and upward, it's important to be mindful of two things. First, Parivrtta Baddha Parsvakonasana is an exercise that you should practice from a secure standing position. Second, the twist requires length in the body so that your vertebrae have the necessary space during the twist. Therefore, consciously stretch yourself before twisting and perform the twist slowly and with concentration.
Accept help
The side-twisted angle pose isn't easy for every yogi to master right away. Feel free to take advantage of any adjustments or alternatives your yoga teachers can show you. This includes, for example, not necessarily choosing the bound form at first. You can also rest your upper bent arm on your upper waist and twist in this position. If you're not ready for the twist yet, you can also practice the wide stride pose. You can rest your elbow on your knee if you wish. For more stability in your standing position and thus better balance, you can also place your back foot against a wall.
To practice Parivrtta Baddha Parsvakonasana, you can also support yourself in the stride position with your hand on the floor next to your foot and then twist up. If this isn't easy for you, you can also place your hand on a block, adjusted to your needs, and then shorten the distance to the floor for yourself.
Your hips should always be straight in Parivrtta Baddha Parsvakonasana and not tilt forward. Therefore, only choose the bound form of the pose if it doesn't pull your hips and upper body upward. Keep your gaze relaxed, and always position your head so that you allow your neck to relax. Then hold the pose calmly and allow your breath to transport the beneficial energy into your body.
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Parivrtta Trikonasana: opening in the twisted triangle
by Nick
on Oct 23 2018
Parivrtta Trikonasana: opening in the twisted triangle
The Revolved Triangle is a very graceful yoga pose that can often be easily mastered even by beginners. From a wide stride, the yogi supports themselves with the opposite hand to their standing leg and twists upwards and backwards toward the upper shoulder. Parivrtta Trikonasana combines a standing posture with a twisting pose and therefore has a particularly wide range of positive effects. Here you'll learn everything about the effects of the asana, how to best practice it, and what you should pay particular attention to.
Experience the variation of the classic triangle
As with many yoga poses, the Sanskrit name pretty much says it all: "Parivrtta" means "twisted," and " Trikonasana " is the triangle pose ("Trikona" means "three angles"). The classic triangle pose is thus enhanced with an additional twist: While in Trikonasana you stand upright with a wide straddle and your arms and hands parallel to the floor, in the twisted pose you assume a wide stride with your front foot turned outward and your back foot turned inward. Place the hand opposite your standing leg on the inside or outside of it, directly next to or on the foot. Grounded in this way, you twist your body and stretch your upper arm upward to the highest point.
Learn the benefits of Parivrtta Trikonasana
Parivrtta Trikonasana offers you the benefits that all standing poses offer: your legs are activated and strengthened. The rotation brings you a whole host of other advantages. Firstly, of course, the opening that gently embraces your hips, especially your ribcage, allowing you to breathe more freely. Secondly, it mobilizes your hips and spine, giving you greater mobility in these areas. The stretch in the abdominal area stimulates your internal organs and encourages their function. In addition, it strengthens your back; for the harmony of this, you should always do the rotated triangle on both sides. Furthermore, Parivrtta Trikonasana, as you will notice the first time you practice it, is a good way to improve your balance.
What you need to consider
As with all other yoga asanas, you will only experience the beneficial effects of the Revolved Triangle pose if you perform it correctly. This is especially true for the twist in the lower back area. This must be done from the length of your spine, so you should consciously maintain a straight back with the crown of your head drawn forward before assuming the twist. It is also important not to immediately extend your upper hand upwards. You can place it at your waist with your arm bent so that you can concentrate fully on the torso twist. Only then does the upward arm follow the movement.
Helpful
Parivrtta Trikonasana is often considered difficult by beginners because placing your hand on the floor with straight knees isn't always easy right away. You can use a block to help, rotating it so that it's at the right height for you to practice at. You can also keep your upper hand on your waist and skip extending your arms at first. It's much more important to keep your pelvis straight and not tilt it. If stability in the rotated triangle pose is a problem, you can place your back foot against a wall to positively influence your stance and balance. As with all yoga poses, make sure you breathe freely in Parivrtta Trikonasana, which you can hold for up to one minute.
Important: Avoid Parivrtta Trikonasana during pregnancy or if you have severe lower back problems. Low blood pressure can cause dizziness, so be careful when exiting the pose. Your yoga instructors will always have personal alternatives for you.
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Ardha Padmottanasana: Finding balance in the half-bound lotus pose
by Nick
on Oct 19 2018
Ardha Padmottanasana: Finding balance in the half-bound lotus pose
Ardha Padmottanasana is a soothing hip opener that even beginners to yoga can often master quickly. Here, you'll learn how to assume half lotus, which other exercises it can be combined with, and what benefits you can stimulate in this pose.
Half of the Lotus
The lotus position is one of the classic asanas in yoga and is a frequently practiced posture in all styles. It's used not only to experience the physical benefits, but also as a position in which you can meditate or perform breathing exercises (pranayama) . For Ardha Padmottanasana, place one foot on the thigh of the other and pull it close to your pubic bone.
The combination with other poses
Half Lotus doesn't necessarily have to be performed while seated, even though it's one of the classic yoga poses. You can also do it standing and use the tree poses as preparation for this balancing asana. From a standing position in Half Lotus, you can also perform a forward bend (Uttanasana) . While seated, you can decide whether to bring the other leg toward your body, also bent, or stretch it out. You can also see this in Ardha Padmottanasana: There are ways in yoga that can accommodate you individually and gently push your limits, but never exceed them.
The effects on body, mind and soul
The effects depend closely on the postures you combine with half lotus. Generally speaking, Arha Padmottanasana is always a good hip opener, activating the flow in the groin and giving you an upright and thus healthy posture. Standing, half lotus is a good exercise for your balance. This also applies to your inner balance . Combined with the forward bend, your internal organs are massaged, thus stimulating their function. In standing, the leg, which is grounded to the floor, is also strengthened.
In the psychological realm, the effect of the half lotus pose can be further intensified with pranayama or meditation. In both, you can experience harmony that allows you to find peace and carry you through the often hectic pace of everyday life. The upright posture promotes lung function, and the efficient breathing makes you calmer. At the same time, it prepares you for meditation , where your mind can calm down and your soul can recharge. Meditation in Ardha Padmottanasana is something you can also easily practice at home.
Related exercises
In Western cultures, the cross-legged position is often seen as a precursor to Ardha Padmottanasana, as in our world dominated by computers and television, we are often very inflexible in the hip area. The cross-legged position is a good exercise for consciously assuming an upright posture with bent legs and for getting used to the lotus pose. The path from half to full lotus is often not that far. The important thing is to really let go in the pose and to gradually ease into a position that may initially be uncomfortable, also with the help of breathing control. However, stabbing pain in the knee is always a sign to discontinue the yoga practice. Your yoga teachers will be happy to recommend an alternative that better suits your individual needs.
Consider contraindications for Ardha Padmottanasana
Contraindications for Half Lotus include knee problems, especially those affecting the meniscus and ligaments. If you have hip problems, you should discuss Ardha Padmottanasana with your doctor or treating physician beforehand. A break is also advisable after a hernia or appendectomy. During pregnancy, it's also important to listen sensitively to your body's specific condition. If you have foot problems, you may find that your foot is better placed on the floor than on your thigh. Just experiment and see how far you can and want to go. Every day is different.
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Burnout: Breaking the negative cycle with yoga
by Nick
on Oct 09 2018
Burnout is a consequence of the fast-paced and hectic nature of our lives. During the day, we have a multitude of professional and personal obligations to attend to. At night, we lie awake in bed, our thoughts already circling about the next day. In the morning, we're tired and unfit. The result...
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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Laughter Yoga - The beneficial effects of unconditional laughter
by Nick
on Sep 18 2018
Laughter Yoga - The beneficial effects of unconditional laughter
In 1995, the Indian physician Dr. Madan Kataria wrote an article on the topic "Laughter is the best medicine." He intensively studied research findings on the effects of laughter. He was so fascinated by these findings that he founded a laughter club in Mumbai. Initially, the members of the laughter club told each other jokes to get laughing. But it didn't stop there. With his wife, yoga teacher Madhuri Kataria, Madan Kataria developed special yoga exercises that induce laughter. Learn how the lion laugh, the hot soup laugh, and the cell phone laugh work in this article.
How does laughter yoga work?
A laughter yoga session is usually divided into four phases:
1. Warm-up phase
Participants clap their hands to a specific rhythm and shout "Hoho Hahaha." This warm-up exercise begins while standing. Participants smile at each other. They then walk in a circle or dance while clapping and laughing.
2. Breathing exercises
Afterwards, various breathing exercises from yoga are used.
3. Expressive exercises of childlike playfulness
During this phase, participants imitate various forms of childlike playfulness and combine them with laughter. A well-known exercise is called "Very good, very good, Yeah!" When they say "Very good," they clap their hands, and when they say "Yeah!" they stretch their arms out in the air.
4. The actual laughter yoga exercises
Dr. Madan Kataria has developed more than 100 Laughter Yoga exercises. These include yoga breathing exercises (pranayama) and elements from specific yoga postures (asanas). For example, the lion's laughter emerges from the lion asana (Simhasana) . While standing, the hands are held beside the head like lion's paws. The mouth is wide open. Then the participants stick out their tongues and simultaneously roar loudly.
The hot soup laugh is based on imagining having eaten very hot soup. Participants fan themselves with their hands, breathe in and out, and laugh while doing so. With the cell phone laugh, participants hold an imaginary cell phone and imagine someone telling them something funny. They then laugh. Eye contact with the other participants plays an important role in all Laughter Yoga exercises. This transforms gratuitous laughter into a natural, liberating laugh. After the exercises, some instructors offer a guided deep relaxation at the end of the Laughter Yoga session.
What can laughter yoga achieve?
The human brain doesn't distinguish between "fake" and "real" laughter. When we laugh, so-called happiness hormones (endorphins) are released. These include serotonin, dopamine, and oxytocin. Serotonin and dopamine have a mood-enhancing effect. The release of oxytocin conveys a feeling of balance and well-being. Physical and emotional tension can be released.
By reducing stress levels in the body, the immune system can be strengthened. Laughter yoga exercises and the associated intense breathing provide the brain with more oxygen. This can improve concentration and vitality. Furthermore, laughter in a group unites participants. A pleasant sense of belonging can develop, and relationships can be built.
Conclusion
There are now more than 6,000 laughter clubs in over 100 countries worldwide. The first Sunday in May was established by Dr. Madan Kataria as World Laughter Day. At 2 p.m. German time, people worldwide laugh together for a minute. Laughter Yoga requires no special yoga knowledge. Under the guidance of a qualified Laughter Yoga instructor, you can start at any time. Your body and mind can benefit from it.
Laughter yoga is only discouraged in cases of certain conditions (angina pectoris, hiatal hernia, high blood pressure, glaucoma, herniated discs, aneurysms, severe depression, and those taking psychotropic medications). If in doubt, consult your doctor before beginning laughter yoga.
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