Yoga BLOG

Kumbhaka: holding the breath in yoga As a yogi or yogini, you know that yoga consists of several elements, such as asanas, breathing exercises , relaxation, and meditation. Among the classic breathing exercises you may encounter during your yoga classes is Kumbhaka, the conscious holding of your breath. Here you'll learn everything you need to know about this beneficial and effective breathing practice. In yoga, your yoga teacher will likely often encourage you to take a full breath. This breath, at its beginning and end, marks the two main times you can use the yogic breathhold: Bhaya Kumbhaka means holding your breath at the end of a conscious exhalation. Antara Kumbhaka, on the other hand, is holding your breath after a full inhalation, i.e., when your lungs are full. Yoga also offers a third variation: In Kevala Kumbhaka, you consciously breathe shallowly, but without interrupting your rhythmic breath flow by holding your breath. Your body as a "vessel" Like many other asanas and practices, the name Kumbhaka comes from Sanskrit. The word means "holding the breath," but also "breathing exercise." The word "kumbha" is important for a better understanding of the targeted control of breath. It means "vessel" or "pot" and shows you that your body is a space that you can consciously fill with breath or energy. In this context, you are probably already familiar with the terms "prana" (life energy) or "pranayama" (conscious breathing) in your yoga practice. Conscious or unconscious breath holding during Kumbhaka Some things in yoga happen intentionally and controlled, others completely automatically. Breathing pauses in yoga practice can also be divided into two types in this context. First, there is Sahita Kumbhaka. This is the breathing pause we just introduced to you: consciously holding your breath at the end of an exhalation or inhalation. Once you have mastered this, there is also the possibility that the breathing pause can occur naturally at any point in your breathing cycle, without you having to force it or even try to force it. This breath holding is called Kevala Kumbhaka. It is an important step on the path to perfect mind control, as described in Raja Yoga . Beneficial effects on body, mind and soul Especially when you pause for breath while your lungs are full, you experience a multitude of positive effects on your body and mind. All your organs are enriched not only with oxygen but also with life-giving energy, prana. This ensures that all metabolic processes in your body are vitalized. Your muscles, digestion, cardiovascular system, and nervous system benefit from this. Furthermore, the volume of air your lungs can hold is increased. Another bonus for your well-being: your immune system can be sustainably strengthened. At the beginning there is mindfulness A gentle approach to Kumbhaka is to first observe your own breathing. You can do this by sitting or lying in silence in a comfortable position. Observe your natural breathing rhythm without trying to influence or judge it in any way. Over time, you will notice that your breath pauses briefly both at the end of the inhalation and after the exhalation, before then returning to its own, unique rhythm. When you recognize this, you have already developed a good feeling for your breathing. This awareness provides a solid foundation for experiencing the relaxing effects of Kumbhaka. Here's a quick tip: Many yogis find it easier to hold their breath while inhaling, meaning with full lungs. But no matter how you gradually approach Kumbhaka, you should always ensure a calm atmosphere and avoid practicing on a full stomach. Gradually make the breathing pauses a little longer, always as you feel comfortable. Image © madrabothair / 123rf.com

The Vishnu Mudra for cleansing the energy channels Vishnu Mudra is a pranayama exercise, a breathing exercise in the category of balancing alternate nostril breathing. Alternate nostril breathing is called "Nadi Shodhana" in Sanskrit. Translated, this means "cleansing the nadis," where nadis refer to the energetic channels in the subtle body. The nadis must be free of blockages and impurities so that prana, or energy, can move freely. Only then can we experience joy, balance, and harmony. To practice Vishnu Mudra, the index and middle fingers are bent toward the ball of the thumb. The ring fingers, thumb, and little fingers are spread apart. The thumb and ring fingers are used to alternately close the nostrils to support alternate nostril breathing. Incidentally, Vishnu Mudra is named after an important Hindu god. Vishnu is the protector of the world, who ensures that the universe is kept in balance. In this respect, the name of the mudra can also be derived from the effect of the alternate breathing that is regularly applied with it, in which the energetic and physical energy flow is kept in optimal harmony. Vishnu Mudra in practice The Vishnu Mudra hand position is used in the active nostril breathing exercise in yoga. As already described, the index and middle fingers of the right hand are curled toward the palm, while the remaining fingers remain spread out. The thumb and ring finger are gently placed on either side of the nose. While inhaling through the left nostril, the practitioner closes their right nostril with their thumb. The subsequent exhalation occurs through the right nostril, which is then released. At the same time, the left nostril is closed with the ring finger. After inhaling through the right nostril and exhaling through the left, the alternate nostril breathing cycle is completed. Variations of Vishnu Mudra This pranayama is repeated several times after completing a cycle of alternate nostril breathing. Different techniques can be used. One of these is alternate nostril breathing without breath retention, i.e., breathing without pauses. Many people find this technique more comfortable, as some feel tightness when holding their breath. A good breathing rhythm is to count to five while inhaling. The exhalation occurs without pause, but for a longer time than the inhalation. Ideally, you should quietly count to 10 while exhaling before continuing with the short inhalation. Nadi Shodhana with breath retention is practiced with pauses in between, although this breath retention can be held for different lengths of time. One possible breathing rhythm is to count to three during the full yoga inhalation, then close both nostrils with the ring finger and thumb and count to twelve, and then exhale for six seconds. This type of alternate nostril breathing can have different proportions. A basic rhythm of inhalation-breath retention-exhalation, for example, is 1-4-2. Alternate nostril breathing with Vishnu Mudra can also be performed with a rhythm of 3-6-3, 4-16-18, or even 5-20-10. When practicing alternate nostril breathing with or without pauses, it is important that the practitioner feels comfortable. If you feel unwell or dizzy, you should immediately stop alternate nostril breathing and return to a normal rhythm. It is best to begin alternate nostril breathing with Vishnu Mudra slowly, without pauses, and with a shorter breathing rhythm, gradually increasing the intervals and pauses as your practice progresses. Effect of Pranayama Vishnu Mudra Vishnu Mudra is said to have several positive effects. This pranayama supposedly balances the right and left sides of the brain, improving concentration and preparing for subsequent meditation. The astral energy channels are cleansed, allowing energy to flow freely again. Furthermore, the practice of Visnu Mudra calms the mind and reduces stress. Deep and slow breathing, especially when combined with breath retention, improves energy levels, as life energy can be better absorbed with slow breathing and breath retention. Most yogis feel refreshed, rested, centered, and energetically recharged after practicing Vishnu Mudra. Image © fizkes / 123rf.com

With Self-Inquiry Meditation to Realize the Divine Self Self-inquiry meditation is a technique used to develop self-control, self-knowledge, and self-development through progressive meditation and concentration exercises. The practice of self-inquiry meditation is structured step by step and aims to discover the divine self, also called Atma, within us. Meditators place the question "Who am I?" at the center of the meditation process. This is followed by the question of our existence, namely, who we are. Before the meditator attains knowledge of Atma, they must explore and thoroughly examine the three levels of consciousness: "conscious," "subconscious," and "unconscious." Only when these three contents of consciousness have been brought to consciousness and purified can the gateway to a higher consciousness open. The phases of self-inquiry meditation In Self-Inquiry Meditation, the practitioner first begins by creating mental calm and physical relaxation. This physically and mentally relaxed attitude is a prerequisite for engaging in the training of imagination and the ability to concentrate. Only then can the meditator focus on the contents of their own consciousness, which consist of ideas, ways of thinking, and characteristics. In this phase of Self-Inquiry Meditation, one begins to detach themselves from preconceived opinions in order to become neutral and unbiased. Only with such an inner attitude is it possible to engage more deeply with the emotions and the realms of consciousness in meditation and to experience love, understanding, patience, and contentment. During this phase of meditation, disturbing negative aspects often arise, feelings such as envy, anger, fear, or vanity, which must be examined and overcome. The four levels of consciousness To practice Self-Inquiry meditation, it is important to know which levels of consciousness there are to explore. The path through the various levels of consciousness is divided into eight stages of practice, each with a different focus for meditation. The first encounter during meditation usually takes place in the conscious mind, where the journey into the self begins. This is followed by an introspection into the subconscious, where all impressions and experiences from the present life are stored and manifest in the form of feelings, images, and perceptions. Staying in this level of consciousness usually demands a great deal of attention and time for Self-Inquiry meditators. This is where analysis, recognition, and resolution take place. In the subconscious, the meditator finds karmic remnants from previous incarnations. The superconscious is the goal to be reached, where the entire universe is at home and union with our true self is possible. Self-inquiry meditation in practice Meditating usually means breathing, perceiving, non-thinking, and experiencing. Self-inquiry meditation, like many other meditation practices, can be practiced according to these principles. It lasts between 10 and 20 minutes to begin with and can later be extended to 30 to 60 minutes. To prepare, assume a comfortable sitting position in which you can remain motionless and relaxed. It is important that your upper body is upright and your back, neck, and head form a straight line. Your hands rest on your thighs or knees in Chin Mudra. Then you close your eyes and begin to relax the facial muscles. Next, focus your relaxation on your forehead, lower jaw, stomach, and elbows. For the next five minutes, concentrate on calming your thoughts and feelings and sinking further into a relaxed state. Before concentrating on the respective practice level, you chant an OM. After the corresponding practice level, the meditation exercise is also concluded with an OM. To conclude the self-inquiry meditation, rub your palms together and place them on your face to warm up the facial muscles. Then, lean your upper body forward until your forehead touches the floor to slowly stimulate circulation. Only then, and after you've straightened up, open your eyes again. Image © madrabothair / 123rf.com

Jalandhara Bandha - the chin lock Jalandhara Bandha stands for chin lock. The name of this exercise is composed of the different parts of the term: "jal" stands for the throat, "jalan" for the net, and "dharan" metaphorically represents current or energy. This exercise therefore involves a throat or chin lock, which is intended to control the energy flow in the nerves and bloodstreams of the throat and neck. Anyone who wishes to practice Jalandhara Bandha must therefore embrace the idea that they can specifically direct the energies in the body – this is also the foundation of yoga. Furthermore, it is a relatively undemanding physical exercise in which breathing plays a very special role. Execution of Jalandhara Bandha in practice To begin the exercise, you need to assume the classic meditation position. Your knees or feet are crossed and resting on your thighs. You can use your palms to support your knees, which will automatically extend your arms as well. Right at the beginning of the exercise, start breathing. Inhale deeply and hold your breath, keeping your hands on your knees. Now raise your shoulders toward the ceiling or sky, while keeping your upper body straight and leaning slightly forward. You are now ready to move into the next position for Jalandhara Bandha. To do this, press your chin firmly against your chest or directly between your collarbones. The goal is to tightly close both the esophagus and windpipe. Now focus on the Vishuddhi Chakra and hold your breath for as long as it feels comfortable. Try not to overexert yourself, as the purpose of the Jalandhara Bandha exercise is by no means to make you feel like you're suffocating. On the other hand, you should hold your breath for at least as long as it is challenging but still comfortable - for example, as if you were diving. When you want to take a breath, lift your head and exhale deeply. The exhalation is complete as soon as your head is back in a straight position and is no longer pressing on the area around your collarbone. You can now repeat this exercise three to five times. Always give yourself enough time to find yourself and inhale enough air before holding your breath again and moving into the chin lock. After three to five repetitions, the Jalandhara Bandha is complete, and you can move on to the next exercise. The Jalandhara Bandha is ideal simply because it's not physically demanding. No one needs to contort themselves or have strong muscles, as the entire exercise is performed comfortably seated in the meditation position. Therefore, it's perfect for beginners or simply for when you want to calm yourself down and "wind down." What is the Jalandhara Bandha for? First of all, you should only consider this exercise if you don't have thyroid problems or asthma (or other lung diseases). If this is the case, discuss the exercise with your doctor and ask if it's okay for you to perform it several times a week. The exercise is said to awaken and strengthen the body's energy centers. Furthermore, holding the breath automatically trains the ability to hold your breath, just as divers do. It's said that the exercise can stimulate thyroid function and/or have a healing effect on various throat conditions. Image © lightfieldstudios / 123rf.com

Yoga in autumn Autumn is here – and for many, it marks the beginning of a time with far too little exercise. Dog owners are significantly more out and about than those without four-legged friends. Do you occasionally go for an autumn walk with friends or family? That's certainly welcome, too. But overall, it seems that most people are leaving their bikes at home more often, preferring their cars, and can't be persuaded to go outside in wind and weather. What about you? And if you're looking for a new way to exercise: How about a yoga class for a change? Most people are more motivated when they join a group rather than working out alone at home. It's best to ask a friend if they'd like to start with you. You'll likely stick with it longer if you have a weekly yoga date. Refuted counterarguments Too strenuous, too expensive, and no accessories? No problem. We have the right tips for you here, too. "Too strenuous" is admittedly a killer argument. Perhaps it's a deep reluctance to exercise. The only thing that helps is trying. There's nothing more to say. "Too expensive" doesn't work. Adult education centers' courses are quite affordable. If you prefer to train on your own, you can borrow courses in book form or on DVD from the library, buy them secondhand, or find free videos online. The argument about the lack of accessories also points to costs. Otherwise, it is also a sign of unwillingness. There is not much we can do about this unwillingness. If that is not the case, we can help: Many beginners think they need seat cushions, special mats, and other things. But that is not necessary for the time being. A simple exercise mat costs only a few euros. Adult education centers usually have mats in stock. Yoga studios have everything you need, such as blocks. To start with, all you need is comfortable clothing: a T-shirt and sweatpants or leggings. You can train either in socks or barefoot. You may also be asked to bring a blanket and a towel, but that should be enough. Meditative Yoga Autumn is a time for inner reflection. Not only do we enjoy being at home, we also slowly begin to prepare for the quiet season. Some people are already planning Advent calendars and Christmas presents. During this quiet time, the idea of meditative yoga matures and is easier to implement than in summer. Anyone who relaxes perfectly after their asanas, for example, has already taken a large step towards becoming a yogi. The " dead man " position is ideal for this: Lie on your back with your arms and legs stretched out loosely. Your eyes are closed, as is your mouth. Breathe deeply and calmly. Just let your thoughts wander; don't hold on to them. If you fall asleep, that's okay too. But the room shouldn't be too cold so you don't wake up freezing. There are variations to this description. You can use a knee roll and a pillow . You may also want to cover yourself with a light blanket. Some people like to light candles and otherwise keep the room fairly dark. In that case, please make sure the candles can burn down safely in case you fall asleep. Tea lights on fireproof surfaces or in attractive glass containers are suitable, for example, and floating candles are also a good choice. Image © Soleil / 123rf.com

Jnana Yoga - Yoga of True Knowledge Jnana Yoga – also called Gyana Yoga – is concerned with the search for knowledge and salvation. It is therefore also called the "yoga of true knowledge." Jnana Yoga is thus the highest stage of the yoga paths, so that Bhakti Yoga or Karma Yoga, for example, are considered "merely" preparatory to purifying the mind. It is also part of the teachings of "Advaita Vedanta." It is about recognizing that there is no duality of subject and object. This means that there is no distinction between humans, the world, and God. Rather, everything forms a unity, and the world into which we are born with a body and thoughts is a pure illusion. Jnana Yoga represents the method of this realization. Jnana Yoga is ultimately about discovering, in a ritualized way, who you are, the origin of all being and thus the unchanging reality (Brahman). Another goal is the overcoming of ignorance (avidya). You are meant to find yourself and shed all learned, traditional untruths, such as that some people are more valuable or that gender roles exist. In this way, you will attain your true self, a changed self-awareness, and inner peace. You are meant to experience your strength, courage, and joy. Hinduism is also about liberation from reincarnation, which occurs due to ignorance in a previous life. How is Jnana Yoga performed? Jnana Yoga is typically practiced in four steps: First, a yoga teacher will convey the ideas behind the yoga path to you. This is called the listening phase (Shravana). In the second step, you should reflect on what has been said (Manana) and, if you have any doubts, enter into dialogue with your yoga teacher. This is followed by the meditation phase (Nididhyasana), through which a state of realization is achieved. The fourth step (Anubhava) represents perfection, that is, the realization of the self. If you make it to Anubhava, you have reached the truth. The scholar Swami Sivananda reported this truth in his book "Yoga in Daily Life." In it, he describes how Jnana Yoga aims to attain a sense of invincibility and immortality. The ultimate goal is liberation from all everyday worries, including the fear of death. For realization also means seeing that mortality does not exist. Means of salvation During the four-phase process, various means of realization and liberation are available to you. This includes, first of all, the knowledge of what is reality and what is illusion (viveka). Furthermore, "vairagya" supports the path to realization. This involves renouncing everything worldly, including the sexual urge. The Sanskrit "neti neti," which means "not this, not that," also helps you gain realization, as it helps you understand what is not Brahman. Furthermore, a strong desire for liberation (mumukshutva) must be present during Gyana Yoga. Meditation is initially focused on proper breathing. Furthermore, it should consist of several different formulas that you should repeat daily. These formulas include the utterance "OM-Compassion" or "OM-Patience." This should make these and other virtues, such as charity and courage, second nature to you ("Shad-sampat"). You should become an embodiment of these virtues. Other formulas relate to the idea behind Vedanta. Typical phrases include "You are That," "I am not this body," "Everything is just a long dream," or "I am immortal." Another thought you can incorporate into your meditation is that of unity and diversity. See yourself not as an individual, but as part of a unity. Here, there are no differences, discord, or multiple thoughts; rather, harmony and unity prevail. You can recite formulas such as "The whole world is my home," "Everything is One," or "I see through all eyes." Image © fizkes / 123rf.com

Surya Bhedana Pranayama - the sun breathing Surya bhedana pranayama should be performed in the morning, as this yoga exercise makes you alert and energized. It can improve your thinking and reaction time, while also improving your mood and alleviating depression. Thus, with Surya bhedana pranayama, you'll ensure a successful start to the day. What exactly is surya bhedana pranayama? Surya bhedana pranayama is a breathing technique in which you inhale through your right nostril and exhale through your left nostril. This breathing exercise aims to increase solar energy, which is also considered hot energy. Therefore, surya bhedana pranayama is also called solar breathing. If you often have cold hands or feet, you should do this exercise to warm yourself up. It strongly activates solar energy. It is responsible for activity and physical movement. How is surya bhedana pranayama performed? You sit in Siddhasana , Bhadrasana , or Padmasana . Simply choose what is most comfortable for you and close your eyes. Then form the Vishnu Mudra with your hands and close your left nostril with the little finger of your right hand. Now breathe in deeply and slowly through your right nostril and close it with your thumb. Count to two as you inhale. Then hold your breath and practice Jalandhara Bandha, counting to eight. Press your chin against your ribcage. Concentrate on your skull and the top of your head to channel the energy into it and cleanse it. The roots of your hair and fingertips will begin to sweat. You won't achieve this right away. Gradually increase the breath-hold time until it's optimal. Always hold it for as long as is comfortable. To exhale (without bandha), open your left nostril. Exhale through it and count to four. Repeat this exercise in the same form up to five times. What positive effects can you achieve through surya bhedana pranayama? This breathing technique activates the sympathetic nervous system. It can help raise low blood pressure. It warms the muscles and opens the nasal passages, allowing you to breathe through both nostrils. Surya bhedana pranayama can help with sinus problems and contribute to the prevention of hay fever, colds, and bronchial asthma. This yoga practice can also kill intestinal worms, eliminate intestinal diseases, and help with gas in the gastrointestinal tract. It can also provide relief from rheumatism, tension-related headaches and migraines, as well as various types of neuralgia. The breathing technique also has positive effects on the mind. Sun breathing awakens the mind and increases responsiveness. It promotes clear, logical, and analytical thinking. New energy is absorbed and the nerves are strengthened. Surya bhedana pranayama can lift the mood and improve depression. For whom is surya bhedana pranayama not suitable? People who are very nervous, aggressive, or overactive should not practice this breathing technique, as this can exacerbate these tendencies. The same applies to situations in which you are agitated or internally tense due to certain events. In these cases, you should also avoid it. Furthermore, Surya Bhedana Pranayama is not suitable for people suffering from high blood pressure or fever. It will further increase the heat in the body. It is also not recommended during menopause, as hot flashes can increase significantly for the same reason. This technique is also not suitable for diarrhea. Conclusion Surya bhedana pranayama calms the mind and has many other positive effects. Make sure you breathe through your right nostril. Gradually increase the intensity. If you find it easier, you can even do the exercise without kumbhaka, or breath retention, or jalandhara bandha, or throat lock, at the very beginning. Just experiment and see if the breathing technique becomes easier for you. You can then integrate it into the practice over time. Image © dimol / 123rf.com

Enjoy outdoor time The sun is still shining: a great idea to try outdoor yoga. You can choose between outdoor classes and solo practice. Of course, you can always practice at home in front of an open window, but practicing on a meadow or a beach is definitely something different. Depending on the situation, not much more is needed than just sitting – a state of contemplation, simply leaving everyday life behind and just enjoying yourself; that is the goal. If you don't want to practice alone in public, then don't. You can breathe slowly and deeply, close your eyes, and feel the sun. Sitting is a very important aspect in Zen. Sitting quietly, in particular. Try a comfortable position that you can hold for a longer period of time. The reason: Once you begin to sit quietly, you shouldn't move for a while. Let your thoughts come and go; don't hold on to them. If you want, you can also practice listening: What do you hear? Explore your surroundings with your ears. Children laugh here, a dog barks there. The gurgling water, the crunching sand, the gust of wind in the trees – whether it's birdsong or people talking, screeching tires or the horn of a ship, there is an infinite amount to hear. And it's amazing how much you'll hear that you would have missed under other circumstances. By the way: You can bring your mat to sit on, or simply roll up a towel and pack it on your bike. Make the most of this time out. You don't have to sit for half an hour, but if you enjoy it, it's exactly what you need. Try ten minutes or fifteen minutes; then you can continue this break from everyday life with a book or a nap in the sun. You'll find that your experience of this "after-time" is completely different than if you hadn't taken any time to sit. You'll be calmer, perhaps a little dreamier. You'll be more likely to smile and simply feel completely at ease. If you want, postpone reading and sleeping and practice a bit. Don't be afraid of others watching you. They won't do it nearly as intensely as you might think. Sitting quietly should ground you so that you don't take such things too seriously. "Go your own way and let people talk," as Dante Alighieri once put it. We can only agree. By the way, you can also take someone along to sit and practice with you, so you won't be alone. So, take on a few simple exercises that you can manage, or ones you want to improve at. Stretch slowly and intensely, extending each exercise. In yoga , you often achieve your goals by staying still, by holding a specific stretch. Your muscles, which are sure to be tense, will only loosen slowly; you need to give them time. Depending on what your other exercise routine looks like—or doesn't look like—you might need a little longer. Be patient! Image © dasha11 / 123rf.com

Shavasana - The Corpse Pose Shavasana is also called corpse pose because it describes the period of rest. You lie motionless on your back so that the previous yoga class can take effect physically and mentally. The meaning of "corpse pose" or "dead silence" may seem very simple at first. But lying completely still is not comparable to lying down on the couch to make yourself comfortable. Below, you'll learn exactly how to practice this yoga pose and what benefits and positive effects you can achieve with it. Shavasana - complete relaxation at the end of a yoga class The groin is relaxed, the spine long, and the arms rest at a 30 to 45° angle alongside the torso. The palms face upward, opening the chest and shoulders. The shoulders must not be hunched. Alertness is an important characteristic. You lie on your back, completely still and motionless, keeping your attention entirely on Shavasana and fully aware of the moment. The body becomes completely silent; only the moment is present. It lies rigidly on the floor so that not even a finger moves. Breathing is permitted, but even the breath becomes very shallow and almost inaudible with complete relaxation. You should hold Shavasana for at least five and a maximum of 20 minutes. Find your own rhythm and listen to your body, because it knows best what is good for you. To exit the corpse pose, lift your legs and bring them to your chest. Then clasp them with your arms and roll from the right to the left side and back again several times. If possible, stop on the right side. Then focus your mind and breathe a few times. Use your hands to straighten up. This is how you come out of the yoga pose. What can you achieve through Shavasana? The deep relaxation phase of the corpse pose is good for body and mind after an often very demanding yoga class. Your heartbeat and breathing calm down, and restorative and regenerative bodily processes can occur. In the final relaxation, the energy activated by the yoga class is supposed to spread throughout the body. It is therefore not complete without Shavasana, so Shavasana always forms the perfect conclusion. You breathe in slowly and deeply and let your body sink into the ground as you exhale. Relax a little more with each exhalation. Your mind will calm down; remain in this restful position throughout. Your entire body is fully aware of itself. Shavasana is pure relaxation, and that is exactly how you should experience it. This is especially important because during relaxation, stress hormones are broken down and endorphins are released. The immune system is strengthened, the circulation calms, peace of mind is restored, and healing processes are promoted. Shavasana can help with migraines and insomnia. Conclusion Shavasana is an asana that you should perform consciously in order to achieve and feel deep relaxation. If practiced correctly, you can reduce stress and release negative manifestations in the body. At its best, you will experience a feeling of deep peace and pure bliss. This is why Shavasana is considered one of the most profound and mysterious miracles in the field of yoga. Make sure that when you lie on your back on the mat, you are in a comfortable position. It is important to be present, as this is the fundamental prerequisite for a deepening that you consciously perceive and feel. You experience the body of your soul in a completely relaxed and silent way. Shavasana can therefore also significantly enrich meditation. Pregnant women should place their head and chest on a cushion, and people with back pain should place their calves at right angles on a chair. Image © fizkes / 123rf.com

The Kandasana Pose - more energy in the root chakra Kandasana is a challenging pose in which the soles of the feet are seated, with the knees bent and the body facing the body. To understand this pose and its effects, you should also familiarize yourself with the term Kanda. There is an area below the Muladhara Chakra called Kanda. Kanda is of great importance in both Kundalini Yoga and Hatha Yoga . Various exercises like Kandasana aim to activate this area. Learn more about this pose below. Kanda - where the nadis meet Kanda has various meanings in Sanskrit. On the one hand, kanda means a root tuber, a bulb, or an onion. On the other hand, kanda also means section, chapter, or book. In Kundalini Yoga and Hatha Yoga, kanda refers to a place in the body where the energy channels, the so-called nadies, converge. You can locate kanda somewhere between the genitals and the anus, at the level of the perineum. Kanda is described as having the shape of an egg, rising from the pelvic floor to the navel area. It is up to 25 cm in size, but some texts describe it as even larger. Kanda is seen as a subordinate chakra . Various yoga poses aim to activate kanda and bring energy to the muladhara chakra. Siddhasana and Kandasana, among others, are aimed at activating this area. The Japanese, incidentally, locate the so-called hara in the area of kanda. Kanda is so important because not only is this area where a large number of nadis converge, but it is also the most important energy center in the entire body, which also roots the person in the here and now. Kandasana - how do you assume the pose? Kandasana is a fairly challenging yoga pose. Before performing Kandasana in your preferred pose, take a moment to relax. Sit on the floor, open your legs, and stretch them out. Then bend your knees and open your hips. Your heels should be close to your perineum. It's important that your knees stay on the floor. Now, take your left foot with your left palm and your right foot with your right palm. Lift your feet and pull them toward your body. The ankles should be turned upward—which includes a corresponding movement of the hips and knees—so that the outer part of the knees is pressed against your chest and toward your navel. Press your feet firmly against your chest, with the soles facing toward your body. Then remove your hands and leave them folded at your chest. Keep your back straight and hold the pose for about 30 seconds. Then, gently and slowly lower your feet back to the floor using your hands. Beginners to Kandasana can first perform a preliminary exercise. Here, you sit on the floor and stack two yoga blocks in front of you. While bending your legs, spread apart, place your feet on the two yoga blocks with the soles facing upwards. You can lift your bottom off the floor during this exercise. Effects of Kandasana In a spiritual practice, Kandasana activates the root chakra as described above. The root chakra, or Muladhara, is considered to be associated with a person's overall health, passion, survival, and progress. Activating this chakra helps you become rooted, literally, in life and the world. The root chakra affects the entire lower body. Kandasana is associated with supporting sexual function and can therefore help alleviate disorders in this area. Kandasana also stimulates all organs, such as the kidneys and bladder. Kandasana is also said to help calm the mind. Overall, this exercise can help stabilize you physically and mentally. Image © fizkes / 123rf.com

Vrishchikasana - Yoga Scorpio Vrishchikasana, the Yoga Scorpion Pose, is a very powerful and demanding asana. You should have a solid grasp of headstand, handstand, or forearm stand. Only then is Vrishchikasana suitable. Your muscles should be well warmed up for Vrischikasana, and the movements should be slow and not jerky, as otherwise, strains can occur. Only start Scorpion Pose once you have calmed down and are focused, and your body feels stable. Below, you'll find further useful preparation tips, instructions on how best to perform this powerful pose, which is one of the 84 main asanas, and the positive effects you can achieve with it. What is Vrishchikasana - the Yoga Scorpio? Vrischikasana describes the yoga asana scorpion. It is one of the advanced, particularly powerful inversion poses, part of the headstand cycle. Well-developed muscles in the arms and shoulders, a well-trained upper body and a high level of fitness are essential. Before that, you won't be able to master this very demanding yoga exercise. From Pincha Mayurasana, the peacock pose, the legs float above the head, with the power coming from the forearms. You achieve optimal balance with your hips. The forearms and elbows are on the yoga mat , the palms flat on the floor and the fingers are spread. The legs and knees are stretched. Breathe calmly and evenly. This will help you find your center in the pose. Look down, with your chin pointing towards your chest. You can prevent swaying by finding a point on the floor. Then slowly let your legs sink back down and come into downward dog (Adho Mukha Savasana). Now straighten your upper body. It's very difficult to maintain balance in this asana. You can rest your feet against a wall to help you hold the pose. What can you achieve with Vrishchikasana? This yoga pose can make you fit, tone your body, and improve your balance. The main areas trained are the shoulders, chest, arms, neck, back, spine, hips, abdomen, and pelvis. These are all strengthened or stretched. It is ideal for combating upper back pain. The muscles strengthened include the forearm muscles, the brachialis, and the deltoid (shoulder) muscles. It can reduce stress and relieve tension in the neck and shoulders. The scorpion pose leads to improved balance and endurance. The asana also increases blood flow to all parts of the body, including the brain. This promotes memory and concentration. Vrishchikasana can also have positive effects on your energy and mind: The asana strengthens, harmonizes, and develops a sense of balance. It has a calming effect on the mind and can help with mild depression. Conclusion Vrishchikasana, the Yoga Scorpion Pose, is developed from a headstand position. When you feel confident, bend your legs and then place your palms on the floor. Transfer the strength in this position to your forearms and palms and push yourself off the floor. This demanding asana is often difficult at first, but with a little practice, it becomes easier. Since Vrishchikasana usually takes a long time to master, the asana also develops stamina and self-confidence. It is important to only hold Vrishchikasana, the Yoga Scorpion Pose, for as long as you are confident that you can release the pose in a controlled manner. Vrishchikasana is not suitable for people with hip or back problems, heart disease, high blood pressure, or dizziness. Image © sergeyp / 123rf.com