Yoga BLOG
Eka Pada Shirshasana - Foot behind the head
by Nick
on May 12 2017
Eka Pada Shirshasana - Foot behind the head
Eka Pada Shirshasana not only looks elegant, but is also one of the essential yoga exercises that promotes mobility and flexibility of the hips.
The Eka Pada Shirshasana pose involves placing the foot behind the head. This exercise has many benefits and can be easily performed even in a small space, but it also requires a great deal of flexibility and a certain amount of patience.
The execution of Eka Pada Shirshasana
The starting position is Dandasana with your legs stretched out. Make sure your lower back is straight and that you're sitting evenly on your sitting bones.
First, bring your right leg toward your body, bending your knee outward. This opens your calf toward your body. Grab the sole of your foot with your left hand and the inside of your calf with your right hand. While pulling your foot toward your head with your left hand, extend your leg with your right hand. Roll your butt into the floor and straighten your back as you pull your leg into a vertical position.
Holding this position, grab your lower leg with your right hand and your ankle with your left hand over your foot. By pushing your shoulder forward slightly and simultaneously twisting your leg, pull your lower leg behind your head. The movement should originate in your hip and not be caused by pulling on your foot. If your foot is behind your head, straighten your head and thus complete the leg stretch. You can initially stabilize your foot with your left hand. Finally, you should release the foot. Breathing calmly and with control in this position will help prevent cramps.
Once you have reached the final position, concentrate on your balance and calm breathing - now repeat the exercise analogously on the left side.
As a beginner, you can also try Eka Pada Shirshasana lying down. Here, lie flat on your back and follow the execution as usual. If you reach your limit, hold the leg in the position and allow your body to sink deeper into the pose with your breath. If your knees reach the floor, you'll have a good starting position to attempt the correct execution.
A position for advanced and professional players
Don't worry: Eka Pada Shirshasana is often a difficult exercise even for advanced yogis, as it requires a high degree of flexibility, stability, and calmness.
In addition to several months of yoga experience, you should also work specifically on stretching your outer thighs and hips. Forward bend poses (like Supta Padangusthasana) will help you slowly build the necessary flexibility.
It is also completely normal that you do not have the same mobility in both legs.
The foot behind the head position is extremely intense, but if the intensity turns into pain, you should definitely stop.
These are the benefits of Eka Pada Shirshasana
Due to the strong stretch during this position, Eka Pada Shirshasana helps you achieve high mobility in your back, hips and legs.
Because the foot is above the head, you can also achieve better blood flow, boosting circulation and digestion. People who suffer from tremors and nervousness can benefit from Eka Pada Shirshasana.
Instructions for implementation
Because Eka Pada Shirshasana is such an advanced pose and requires a lot of control and flexibility, you should avoid it under certain circumstances.
Injuries to the knees, hips or spine can flare up again when performing the exercise.
Under no circumstances should you "force" yourself into the pose prematurely—Eka Pada Shirshasana requires practice and patience. Progressing too quickly or working with cold, unstretched muscles can lead to overstretching and injury.
A perfect exercise
Eka Pada Shirshasana is one of the most challenging and beautiful poses in yoga. The practice requires balance, calmness, flexibility, and a high degree of discipline—but Eka Pada Shirshasana gives you just as much in return.
Image © byheaven / 123rf.com
by Nick
on May 04 2017
Kurmasana - the yoga turtle Like every yoga exercise, Kurmasana is the expression of an image. For this exercise, you imitate the shape of a turtle. This exercise is dedicated to Vishnu, the preserver of the universe. The pose is used in Indian mythology, among other things, as a symbol of overcoming. Metaphorically speaking, one should cross obstacles as a turtle with caution yet with strong will. There are several variations that allow you to perform Kurmasana, both as a beginner and as an advanced practitioner. Kurmasana - how to become a yoga turtle The exercise symbolizes flexibility and, at the same time, the withdrawal of the senses and mind inward. This will also become apparent later in the position. As a preliminary exercise, you could perform a twisting Janu Shirasana to warm up and mentally prepare for the turtle pose. To get into the pose, first assume the starting position. This is a squatting position with your feet parallel to your hips. Reach for your toes with your hands. Now slowly move into Kurmasana by pulling your arms under your still bent knees. Pull your right arm under your right knee, and do the opposite on the left side. Once you have brought your hands through your knees, place your hands flat on the floor with the backs of your hands touching it. If you are particularly flexible or have already had relevant yoga experience, you can twist your arms slightly by placing your palms on the floor instead of the backs of your hands. This will create further tension in your body and at the same time bring you back to your normal basic position. In the next step, you should now raise your heels so that the soles of your feet are off the floor and your toes are pointing towards the ceiling. Now slowly slide your feet forward, shortening the angle in your knees. Do this as far as you can and as far as feels comfortable, yet still challenging. As always, the goal of Kurmasana is not to inflict pain on yourself. If you can't stretch your legs out fully, that's okay. Instead, set yourself the goal of gradually moving closer to the actual Kurmasana position, inch by inch. When your legs are as straight as possible, so that there is only a slight bend where your arms rest under your knees, you have reached the final Kurmasana position and are now a yoga turtle! You can vary the pose later, for example, by folding your hands behind the small of your back instead of laying them flat. For a sleeping turtle, cross your feet over the back of your head. Particularly experienced yoga practitioners can even perform the turtle pose while sitting or standing. In these expert variations, you raise your head. While seated, you support yourself with your tailbone and hands; while standing, you use only your hands for support, while your bottom hovers in the air. However, these variations of Kurmasana are really only suitable for people who have already had experience with complex yoga poses and have performed them successfully. For everyone else, a regular version of the turtle pose or simpler variations, such as crossing your hands or feet, are sufficient. What effects can the turtle trigger in you? The exercise engages the abdominal region . It can therefore improve digestion and detoxify the liver and pancreas. It may also sustainably strengthen your immune system. This exercise may increase your physical flexibility, as the body is stretched and extended. You may even train your quadriceps (leg extensors) through the sustained strain. The turtle pose may also open your spinal chakras and have a generally harmonizing effect. The exercise is considered one of the yoga poses that can awaken energetically effective asanas. Image © dimol / 123rf.com
Yoganidrasana - the sleeping pose of the yogi
by Nick
on Apr 28 2017
Yoganidrasana - the sleeping pose of the yogi Yoganidrasana is an advanced asana, also known as the yogi's sleeping pose or yoga sleep. It is one of the most meditative asanas because it helps the mind to turn inward. Just ten minutes are enough for this. The asana is a deep relaxation for the body and mind. Below you'll learn what other positive effects you can achieve with the sleeping pose, how to perform the yoga exercise, and what to keep in mind. What is Yoganidrasana? The asana is composed of the following words: Yoga stands for harmony, Nidra for sleep, and Asana means pose or posture. Together, this creates the Yoga Sleep Posture. Yoga Nidra is one of the 84 core asanas and can be practiced after the double forward bend, Paschimothanasana. You can also progress to Purvotthasana, the inclined plane, or Bhujangasana (Cobra) . The forward bend is advanced and energetically powerful. No previous experience is required for Yoga Nidra. Anyone can perform the asana. How is Yoganidrasana performed? The starting position for the Yogi's Sleeping Pose (Shavasana) is lying on your back. Bring one foot behind your head and tuck your toes in for stability. Then bring the other foot behind your head and hook it into the other foot. For the passive position, place your hands in front of your chest. You can also cross your arms behind your back. The stretch can be increased by straightening your legs. Then, place your hands on your buttocks and press further into Yoganidrasana. Then, carefully return to the supine position. Be mindful of the sensation. What spiritual effects can you achieve? The effects of Yoganidrasana are similar to those of Kurmasana . The so-called tortoise pose is easier for some people. The Yogi's Sleeping Pose primarily promotes inner peace and allows the various senses and mind to withdraw inward. This is especially true if Yoganidrasana is held for at least four to ten minutes. If you devote yourself fully to the exercise and perform it correctly, you will feel rested, fresh, and relaxed afterwards. During the yoga exercise, your body and mind oscillate between relaxation and a twilight sleep. This can provide you with a great source of energy and inspiration. The Yogi's Sleeping Pose is also a good preparatory exercise for meditation. In which situations is the use of Yoganidrasana recommended?
Coping with stress or burnout
Nervousness and inner restlessness
Difficult life situations
What positive effects on the body can you achieve through Yoganidrasana?
You can also achieve various positive physical effects with this sleeping pose. It can strengthen your immune system and balance your digestion. The abdominal organs, especially the stomach, pancreas, and liver, can benefit from these positive effects. This asana also increases leg flexibility. On a muscular level, it also increases the flexibility of your back, pelvis, and buttocks. The following muscles are stretched: the calf muscles, hamstrings, gluteal muscles, and back extensors. Yoganidrasana activates all the chakras in the spine. Conclusion This was all about Yoganidrasana, the sleeping pose of yogis. Since not everyone can master this yoga exercise right away, you can start with other preliminary exercises and simpler variations until you've mastered the asana. These include, for example, the Sleeping Turtle Pose (Kurmasana) or Eka Pada Shirasana, where you place your foot behind your head while sitting. You can achieve diverse and lasting effects with Yoganidrasana. This applies to both the body and mind. Image © fizkes / 123rf.com
Tittibhasana - the firefly pose
by Nick
on Apr 25 2017
Tittibhasana - the firefly pose Tittibhasana, the so-called Firefly Pose, requires strength in the upper body and thighs. Tittibha stands for a small bird that lives on the cliffs; the asana is the position or posture, and together the word Tittibhasana describes the pose of the Tittibha bird. It may be a bit difficult at first, but this challenging pose can be practiced well. But how exactly is it performed, what should you keep in mind when practicing the Firefly Pose, and what positive effects can you achieve with this yoga exercise? You'll learn all about this below. How is Tittibhasana performed? Begin the exercise standing with your legs slightly bent and feet hip-width apart. Place your right hand between your legs, grasping the outer side of your right calf. Push your right shoulder behind your right calf. Repeat with your left leg and left shoulder. When both shoulders are aligned behind your legs, wrap your forearms around your shins and place your hands on the tops of your feet, fingers pointing forward. Push your thighs toward your torso and let your head hang. Bend your legs further, place your hands on the floor behind your feet, and lower your pelvis until your arms form a seat. Look straight ahead and carefully lift your feet off the floor. Push your thighs toward your torso and strengthen your upper arms. Then extend your legs. Pull your shoulders back and lift your gaze. Remain in this Tittibhasana pose for about 15 seconds. Breathe slowly and return your feet to the floor on an exhalation. Relax thoroughly. What should you keep in mind when practicing Tittibhasana?
When you perform Firefly Pose, your stomach and intestines should be empty. Therefore, you shouldn't have eaten anything for about five hours beforehand. This should allow the food to be digested and you'll have enough energy for the exercise. For this reason, it is ideal to practice it in the morning. Beginners can choose the slightly easier version and place your hands on blocks. If you are afraid of falling, you can place a blanket under your buttocks . To deepen the pose, you can stretch your arms and bend your upper back. It is not always possible to perform it immediately. However, with a little practice, it is easy to learn because the pose is easier than it looks. This pose should be avoided if you have problems with your shoulders, wrists, or hamstrings, as these areas are stressed. What positive effects can you achieve with Tittibhasana?
Stretching the spine
Strengthening the arm, shoulder, back and abdominal muscles
Opening of the posterior thigh muscles and groin
Strengthening of various organs such as kidneys, liver, spleen, gallbladder and urinary bladder
Promotes balance, equilibrium and concentration
Improve balance
Calming the nerves
Firefly pose can relieve stress and depression
Conclusion
This is everything you need to know about the Firefly Pose (Tittibhasana), how the exercise is performed, and what benefits you can achieve with it. It's a very challenging pose that focuses on strength, power, balance, muscular endurance, and flexibility. The body parts involved are the torso, legs, shoulders, arms, joints, and back. Tittibhasana provides the foundation for practicing a clear, sensitive, yet powerful approach to your life. Image © fizkes / 123rf.com
Mayurasana Peacock - Yoga for the Digestive System
by Nick
on Apr 21 2017
Mayurasana Peacock - Yoga for the Digestive System When it comes to digestion, Mayurasana is a good exercise for stimulating the digestive organs. If you lack appetite, it can awaken your sense of hunger and stimulate the digestive fire. Mayurasana can also help burn belly fat. Sometimes undigested food remains in the intestinal tract; the peacock pose can also be helpful in digesting these and counteracting hyperacidity and unpleasant constipation. Often the result of too little exercise and eating too much fat, digestive problems are unfortunately very common today. This exercise can also have a preventative effect on inflammation of the stomach (gastritis), the colon, and hemorrhoids. By practicing Mayurasana regularly, you reduce excess ama and thus remove harmful toxins from your body's system. How does this stimulation work through regular exercise sessions? The three principles of Vata, Pitta, and Kapha represent the problems that can arise around digestion. Mayurasana can have a soothing and reducing effect on your body. The positive effect is created by the pressure on the abdomen when performing the exercise. Important organs such as the pancreas, liver, bladder, spleen, and gallbladder, as well as the prostate, can be positively influenced by the practice. Mayurasana is also a good way to prevent health problems associated with potential risks such as kidney stones or irritable bowel syndrome. Among the possible positive effects of this exercise are the promotion of circulation and the purification of the blood. The peacock pose is also popular and often recommended for diabetics. Less stress and more sexual energy through Mayurasana A positive effect of regular practice is not only strengthening the arm muscles; peacock pose can also increase sexual energy . Possible effects in women include reducing blood congestion within the vagina. In men, the practice of Mayurasana can prevent impotence and cure erectile dysfunction. The pressure on the abdomen can also help relieve menstrual cramps and positively influence male fertility. If you incorporate peacock pose into your exercise routine and practice it regularly, you can also minimize everyday stress levels. This form of relaxation will refresh your brain, and you'll be able to concentrate better. Mayurasana is therefore also recommended for depressive disorders. Instructions for implementing the technology In Sanskrit, the term "Mayura" means "peacock," because when practiced, it resembles a peacock doing a cartwheel with its magnificent feathers. Find a comfortable spot and kneel on a blanket on the floor. Both arms should be close together, palms facing down. The position of your fingers is also important; they should point toward your feet. For better balance, it helps to keep your fingers slightly curled. Only when your forearms are secure and firm can you support your full body weight on your elbows. Then stretch out both legs and place your toes on the floor. Now it is very important to breathe in very deeply and, with feet and knees pressed together, slowly raise the legs horizontally. Your entire body should be parallel to the firm surface. Duration of the exercise: approximately five seconds. This is followed by the exhalation phase in which you place your toes back on the floor. If you want to do other yoga exercises after practicing Mayurasana, you should take a few minutes break so as not to overtax your body. In addition to the strongly activating effect, the peacock pose also helps you train various muscle groups in the body. A particularly good time to practice Mayurasana is in the morning. The chakras addressed here are Manipura and Ajna . Image © fizkes / 123rf.com
Bhujapidasana - arm pressure pose
by Nick
on Apr 03 2017
Bhujapidasana - arm pressure pose The Sanskrit name "Bhujapidasana" refers to an arm press pose in which the body is supported by the arms rather than the legs. This pose is therefore one of the more difficult exercises, primarily due to the balance and muscle strength required, and is recommended primarily for advanced practitioners who have already mastered easier yoga poses . The exercise directly affects body parts such as the joints, back, arms, shoulders, legs, and torso. One thing you should know in advance: this exercise is not recommended for people with known shoulder or wrist problems, as both areas are subject to significant strain. People with high blood pressure should also avoid Bhujapidasana and seek alternative exercises instead. Execution of the arm pressure pose "Bhujapidasana" Before you actually enter the Arm Press Pose, you should warm up your body and mind with a few simple exercises. As mentioned at the beginning, Bhujapidasana is definitely intended for advanced practitioners and requires considerable physical strength. Therefore, it is not advisable to perform this exercise "off the cuff." To prepare, you could, for example, perform the " Locust Pose " on your yoga mat or a simple forward bend. It is also recommended to loosen the wrists and shoulders with rotating movements. This will prevent localized pain later and ensure that your body, especially the stressed joints, are truly prepared for the upcoming strain. Using a yoga mat is also highly recommended. In the first step, you go into a forward bend without fully straightening your knees. Your feet should be positioned roughly evenly with your hips, leaving a small gap between them. Now bend down and touch your yoga mat with your palms, keeping your knees relaxed. Then, reach behind your ankles with your hands, passing along the insides of your legs. In this position, breathe in and out deeply two or three times to prepare for the next steps into Bhujapidasana. In this position, also consciously focus on your balance, as this will also be required in the next steps. In the third step, place your hands, which are behind your heels and ankles, flat on the floor. Your palms should be touching the yoga mat. Then gently bring your fingertips toward your heels. Make sure that the creases in your wrists form a line. Once this is the case, slowly lower your relaxed knees and virtually squat down. Once you are confident that you have a secure footing on your hands, cross your ankles and press your thighs toward your shoulders. Keep your gaze directed forward the entire time. Now lift your heels, so that your entire body weight is supported only by your hands, wrists, and shoulders. You are now in the final Bhujapidasana pose, in which you should inhale and exhale deeply at least three times. If your balance and physical strength allow it, it is advisable to remain in the Bhujapidasana pose for five deep breaths. You can then slowly move out of the position by reversing the steps just described until you return to the original position. Benefits and Variations of Bhujapidasana
You can make the exercise a little easier by resting your hands on a yoga block. Advanced practitioners looking for a little more tension can extend their arms and bend their upper back. However, this variation is not intended for people trying the arm press pose for the first time. The exercise can strengthen the arms, wrists, shoulders, and even thighs. At the same time, it opens the back muscles. It's possible that the Bhujapidasana pose also balances the nervous system, and the pose could also have a positive effect on circulation and digestion. Image © fizkes / 123rf.com
Pincha Mayurasana - forearm stand
by Nick
on Mar 31 2017
Pincha Mayurasana - forearm stand Pincha Mayurasana is a yoga exercise that exudes lightness and elegance. As the name suggests, this forearm stand turns the yoga world on its head. Getting into this asana isn't easy at first. It requires some determination and patience. There are a few tips and tricks for performing this empowering asana. These are explained in the following guide. You'll also learn what to pay attention to and who the exercise is suitable for. What does Pincha Mayurasana mean? Pincha means "feather" and Mayura means "peacock," which is one of the world's most admired birds. Pincha Mayurasana thus represents the elegant "Peacock Feather Pose." The many eyes of the feathers are represented in this pose by your third eye. This impressive pose, named after India's national bird, represents beauty, splendor, and pride, and this is precisely what it embodies. The asana is also frequently practiced in children's yoga . The forearm stand, like the handstand, requires considerable body control and balance. How does Pincha Mayurasana work? The starting position is in the heel seat , in the middle of the yoga mat . Bend forward and place your forearms parallel to each other on the floor. With your palms flat and your fingers spread, your elbows are at the same height. Straighten your knees so that your buttocks are pointing towards the ceiling. Place your feet parallel to each other. With your legs straight, move your feet forward until your upper arms and shoulders are vertical. Look towards the floor. Keep your jumping leg on the floor. Swing your foot and pull your legs up one after the other. Your toes are stretched out and pointing towards the ceiling. Stretch your hips and tense your abdominal muscles. Your upper and lower body form a line. It is enough to hold your balance for a few seconds before you slowly lower your feet towards the floor, one after the other. You will be sitting in the heel seat again at the end and you will feel the power. What effects can you achieve with Pincha-Mayurasana?
Forearm stand is one of the inversion poses. The usual perspective is turned upside down. Due to the pressure of the elbows, the main artery is compressed. This leads to increased blood flow. The shoulders and arms, as well as the liver, stomach, and pancreas, can be strengthened. The spine becomes more flexible and stretched, especially the thoracic vertebrae. Furthermore, the asana opens the chest, can instill confidence and strength, and can help combat stress and anxiety. What should you keep in mind when doing Pincha Mayurasana? You perform Pincha Mayurasana on a yoga mat. It's a slowly building yoga pose, so jerky and hasty movements from the legs should be avoided. Forearm Stand is all about gentle and flowing movements. You should warm up a bit beforehand. During the exercise, the energy comes from the fingers and hands. It flows through the arms to the entire body. Conclusion
The yoga exercise Pincha Mayurasana is ideal for gaining strength in the abdominal, neck, and back muscles, as well as strengthening the shoulders, knees, pelvis, and legs. It also helps you develop your balance and self-discipline. Forearm stand, you need strength in your arms. If you struggle at first, be patient, as it's a matter of practice, determination, and strength. Regularly practicing Pincha Mayurasana will lead to success. Balance and a strong core are important. Image © fizkes / 123rf.com
The prayer posture (Anjali Mudra)
by Nick
on Mar 22 2017
The prayer posture (Anjali Mudra)
The prayer pose "Anjali Mudra" is a very beautiful and graceful yoga exercise. It is easy to perform and can bring deep relaxation to the body and mind.
Holy gesture with healing effect
Even if you're new to yoga, you've probably encountered the hand gesture "Anjali Mudra," in which the hands are placed together in front of the heart. For Western yoga practitioners, the gesture may initially seem a bit strange because it's quickly associated with faith. However, the prayer position is much more than just a sacred gesture: It's used in Hinduism as a greeting ritual and is often combined with the greeting "Namaste," which translates beautifully as "the light that dwells within me greets the light within you." Literally translated, Anjali means "gift," and Mudra means "sign."
The prayer posture unites opposites, such as the left and right hands, and, metaphorically, the two hemispheres of the brain. It's no coincidence that the hands are brought together in front of the heart, especially since this is where the energy of love, balance, and purity can best work. The goal of the prayer posture is to experience oneself holistically, to recognize the light, and to feel a loving connection with all living beings.
The execution of the prayer posture is simple but effective
Anjali Mudra is easy to perform and precisely for that reason so powerful. It's best to assume a comfortable sitting position, then place your palms loosely together and slowly bring them to your heart. As you do so, you'll feel the energy flowing and gradually become more at peace. If you wish, you can raise your hands to your forehead, thus creating a connection between your body (hands) and mind (forehead).
Calm and composure set in
The prayer position is about finding peace. It is therefore a wonderful remedy for stress and hecticness. The clasped hands signal inactivity to the body – our hands are literally tied; they can no longer restlessly type, grasp, and feel. The restlessness that may be troubling you because of your job or your personal situation disappears. This slowing down also has a positive effect on your mind, as it can finally free itself from the annoying carousel of thoughts. However, the prayer position is not simply a position of rest. Rather, an energy flows between the hands, which many people clearly feel. You can close the energy circle by slowly bringing your hands together, thus forming a physical unit.
Anjali Mudra - Conclusion
The simplest yoga postures are often the most powerful. It doesn't matter what denomination you belong to or whether you're even religious. It serves to create an energy circle with the feeling of arrival in life. Anjali Mudra has a meditative quality and allows you to forget your everyday worries for a moment. It can also be a source of inspiration when problems arise or when you're looking for solutions. To do this, place your hands in front of your forehead to tap into the physical and mental energy circle. Overall, the prayer posture is not just a friendly and loving gesture, but a mental journey of relaxation into your own body. The prayer posture can be practiced several times a day and is always beneficial when you feel particularly stressed or are looking for a way out. There's no time limit – stay in this powerful posture until you feel like you're being filled with new energy.
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Ashtavakrasana - the eight-angle pose
by Nick
on Mar 17 2017
Ashtavakrasana - the eight-angle pose Ashtavakrasana, also called the eight-angle pose, is a very difficult asana, but it can produce a variety of positive physical and mental effects. Named after the sage Ashtavakrasana
The exercise is named after the sage Ashtavakrasana, whose body was bent in eight places. Hence the name Ashtavakrasana, as "asta" means eight and "vakra" means bent. This pose is an arm balance suitable only for advanced practitioners and is rated at the highest level of difficulty. Ashtavakrasana is meant to symbolize the sage's bent appearance and requires considerable strength in the arm muscles. Practice leads to success First, get into a cross-legged position . Now, use your arms to pull your right knee up to your chest and bring the sole of your right foot to your left elbow. Then, wrap your right arm around your right knee and bring your hands together to hold your leg in place. It is important that you maintain a straight posture and drop your shoulders. Open your hips by swinging your shins. Place your right hand under your right calf and bring your right leg over your right shoulder. Place your palms on the floor and cross your ankles. Bend your elbows and bring your legs together at the right upper arm. Stretch your chest forward and support your weight with your hands. This pose should be held for at least 30 seconds and can be repeated up to five times a day. Health benefits of Ashtavakrasana
The eight-angle pose primarily trains strength, balance, and flexibility of the arms, legs, joints, shoulders, and torso. The pose is very strenuous for beginners, but with practice, it becomes increasingly easier. This yoga asana trains the body holistically, and positive effects can include muscle building and joint strengthening. Ashtavakrasana is said to make the body strong and the mind calm; it trains endurance and can improve blood circulation. The spine is stretched, allowing it to free itself from its rigid, bent posture. Overall, the eight-angle pose is a strength exercise, but with good fitness, it can have extremely positive effects. Beginners can use a variation of Ashtavakrasana to reduce the effort required: This involves leaning the body against a wall to relieve pressure on the hands. As mentioned, this asana is a challenging pose. If you have pain or injury to your wrist or shoulder, or are suffering from disc problems and/or other back problems, you should not attempt this pose. Conclusion As an exercise for advanced practitioners, the challenging Ashtavakrasana is highly recommended because it trains strength and endurance and can therefore have a truly significant physical effect. It also balances the mind, calms you down, and allows you to switch off from the hectic pace of everyday work. We recommend performing the exercise against a wall at first to relieve strain on the arms. Well-trained individuals can repeat the asana up to five times a day, but never for longer than half a minute each time. Ashtavakrasana is more about precision than speed. Perform the exercise slowly and diligently, and remember that you don't have to prove anything to yourself. Despite the physical benefits, this is still a yoga exercise and not intended to train your arms, core, and legs like you would in a gym. An ideal way to balance out this strenuous exercise is to follow it with a light meditation asana, such as the prayer pose. It's also recommended to learn the eight-angle pose from a yoga expert, as incorrect execution can be harmful to muscles and bones. Image © 4framegroup / 123rf.com
Prenatal Yoga: holistic yoga for expectant mothers
by Nick
on Mar 13 2017
Prenatal Yoga: holistic yoga for expectant mothers Just a few decades ago, people would have just shaken their heads in horror at the thought of prenatal yoga. Exercise during pregnancy? And then yoga, with all its contortions? It's a good thing those days are over! Today, prenatal yoga, with all its beneficial effects, is on the agenda for many expectant mothers and also serves as a useful complement to traditional birth preparation classes. Here you'll learn what prenatal yoga is all about and how it can support you through your pregnancy. Something important to note: As a pregnant woman, you can generally attend regular yoga classes and adapt your exercises to your level of fitness with the help of your yoga instructor. However, in regular classes or open prenatal yoga sessions, your yoga instructors will specifically address the needs of expectant mothers, and you can also exchange ideas with other pregnant yoga practitioners before and after the class. Prenatal Yoga for Body, Mind and Soul Like all other forms of yoga, prenatal yoga is holistic and aims to restore your inner and outer balance. Physically, there are numerous asanas, as well as breathing exercises, that can make pregnancy particularly pleasant, alleviate typical discomforts, and perhaps even facilitate labor. All asanas in which you stretch your spine relieve the strain on your back, which is increasingly burdened by the weight of your baby. You also gain a basic level of fitness that will certainly be beneficial during delivery. With all exercises that also train the pelvic floor, you create a good foundation during pregnancy for a rapid recovery after birth. Meditation and all relaxing asanas are particularly beneficial for your soul. The key here is to find serenity and a sense of trust, which will help you embrace the miracle of birth without anxiety or tension. Prenatal yoga can also provide valuable strength for the unfamiliar and often somewhat stressful period after delivery. Important tips about pregnancy yoga
You alone know best what's good for your body. So be careful not to overexert yourself. Especially when holding asanas for longer periods, it's important to maintain focused breathing and not hold your breath. Simply exit the asana early if you notice your breathing is no longer flowing normally and assume a position that's relaxing for you. Also avoid poses that place greater pressure on your abdominal and pelvic region (for example, the bow pose ), as well as asanas that involve excessive stretching in the torso area. To prepare for birth, nature gives you increased flexibility, especially in the last trimester of your pregnancy. However, you shouldn't fully utilize this flexibility in prenatal yoga to avoid overloading yourself and your tissues. Be careful with inversions
The closer you get to labor, the more caution you need to exercise with inversions. Toward the end of your pregnancy, your baby's head will slide down deep into your pelvis. In rare cases, inversions can have the opposite effect. Meditation or relaxation before and after classes often takes place in a comfortable supine position. Not all pregnant women enjoy this. During prenatal yoga, position yourself in a way that feels comfortable to you. You can make yourself comfortable with blankets, blocks, or pillows , relax in a side position, or simply sit with your back against a wall. If you have any complaints, consult your doctor
Inform your doctors that you're going to prenatal yoga. If you have any problems, discuss them with your gynecologist or even with your orthopedist if you have back pain or the sciatica that is typical of pregnancy. Once your doctors have given you the okay, there's nothing stopping you from practicing relaxing prenatal yoga for pregnant women! Image © halfpoint / 123rf.com
Paripurna Matsyendrasana: the Lord of the Fishes
by Nick
on Mar 10 2017
Paripurna Matsyendrasana: the Lord of the Fishes You're familiar with the twist pose from yoga, or perhaps from the relaxation and stretching phase after a sports class. In Ardha Matsyendrasana, you place one bent leg over the other, grasp the knee with your forearm and elbow, and twist your torso over the upper leg. In fact, this well-known pose, which increases spinal flexibility, massages the abdominal organs, and has a positive effect on the nervous system during stress, is essentially just half the twist pose or half the Lord of the Fishes pose. The full, somewhat more difficult version of this pleasant spinal twist is Paripurna Matsyendrasana. A great master as a role model This asana also has a sonorous name derived from Sanskrit. "Matsya" means "fish," "Indra" means something like "king of the gods," and "asana" is the term for "posture" or "stance" in yoga. "Paripurna" translates as "complete" or "perfect," especially when used to describe a person. The Lord of the Fishes (in English, this pose is known as the "Lord of the Fishes") is closely linked to a mythical figure. He is considered a master who, according to legend, founded Hatha Yoga together with Shiva, and gave this graceful asana its name. The difference to the half swivel seat Unlike Ardha Matsyendrasana, the lower leg in the twist pose in Paripurna Matsyendrasana is not stretched out on the floor. It is bent, and the foot rests on your thigh, as in the classic lotus pose . Your forearm, which in the half twist still clasped your upright knee in a bent position, is extended. With your upper arm, you gently press against the knee from the inside. Your hand rests on the outside of your foot. Half variation of the exercise Paripurna Matsyendrasana Most yogis can't do Paripurna Matsyendrasana right away. However, a good place to start is with the half twist pose, where you can already feel the beneficial effects of the twist. Simply practice placing your feet on your thighs separately while assuming lotus position. You can gradually increase the twist of your spine a little more intensified in the half twist pose, but only as far as you feel comfortable. Beneficial effects for body, mind and soul Paripurna Matsyendrasana stretches and twists the spine in a single pose. You'll feel this mobilization as a beneficial effect, as will the lifting and stretching of your ribcage. The expansion of the torso has two additional beneficial effects. Firstly, you stretch and strengthen the muscles of your abdomen and back (depending on which side you perform this twist). Secondly, you massage and revitalize several internal organs, especially your kidneys, liver, and digestive system. In this way, the full twist pose (as well as the half twist pose) can also contribute to detoxifying your body. Of course, with the paired organ and muscle systems, it's important that you perform Paripurna Matsyendrasana in both directions. With regard to mind and soul, Paripurna Matsyendrasana has a balancing and harmonizing effect. The Lord of Pisces pose therefore contributes not only to your external posture but also to your inner balance. The twist pose is a good exercise for balancing stress or restlessness, as you should ensure a calm flow of your breathing. Caution during pregnancy or certain illnesses
You should avoid the full twist pose, especially in the advanced stages of pregnancy. At the beginning of your pregnancy, you can still sit up and relax in the half twist pose. Caution is advised if you have any back problems or discomfort, especially problems with the intervertebral discs or spinal nerves. Twisting movements like Paripurna Matsyendrasana can also be counterproductive in these cases. In such cases, it's best to consult your family doctor or perhaps even your treating orthopedic surgeon! Image © byheaven / 123rf.com
Malasana - Garland Pose - Deep Squat
by Nick
on Mar 08 2017
Malasana - Garland Pose - Deep Squat Malasana is also known as garland pose or deep squat. This yoga exercise offers various benefits, which you'll learn about in the following guide. You'll also receive useful tips on how to best perform it. The asana is also suitable for prenatal yoga, or pregnancy yoga. How is Malasana performed? First of all, you should warm up beforehand. Place your hands in prayer position (Anjali Mudra) in front of your heart. Inhale and then come into a deep squat. Your feet should be hip-width apart, your hips and groin should be slightly more open, and your pelvis should hang down with your entire body weight. If you can't get your heels to touch the floor, you can place a rolled-up towel underneath them to keep them in the air. Although you should keep your feet flat, keep your body weight on your toes if possible. Bring your elbows in front of your knees and your hands in front of your chest. Now bring your upper body towards your legs, looking straight ahead. Take about five calm breaths before returning to a standing position. What effects can you achieve with Malasana? Malasana is an ideal exercise, especially for pregnant women, to promote pelvic mobility and improve blood circulation to the area. Regular practice can make childbirth easier. Non-pregnant women and, of course, men also benefit from it. The ankles, calves, and lower back can be stretched, and the lower back also relaxes. Furthermore, the asana helps strengthen the abdominal muscles and open and increase mobility in the hips and groin. The deep squat also boosts the metabolism, stimulating digestion and preventing constipation. The intestines can be brought back into their ideal rhythm, thus optimizing metabolism. You can also strengthen your balance through the Garland Pose. The energetic effect of the asana is also very noticeable. Since Malasana induces a feeling of calm, it is important that you truly immerse yourself in the deep squat. What should you pay attention to when doing Malasana?
Correct execution of the exercise is very important to reap its positive health benefits, but there are a few tips. If you feel tired in the pose, for example, you can shift your body weight onto your heels and then back onto your toes. The deep squat has various positive effects, but the asana is not suitable for everyone. People suffering from serious knee injuries should avoid this pose. If you have minor knee problems, you can also sit on several blocks to relieve pressure on your knees. You can place your feet slightly wider or closer together to find the distance that suits you best. If you have lower back problems, you should consult a doctor or yoga teacher , or try the asana with the latter. Conclusion This is the useful information and tips about Malasana. This yoga exercise is ideal not only for pregnant women due to the numerous benefits that can be achieved with correct and regular practice. To maximize the effect of the deep squat, it is recommended to lie on your back at the end, place your feet on the floor, and let your knees collapse. Close your eyes, place your hands on your stomach, and breathe. You will notice how good this feels. For beginners, practice is worth it. It is important to take the time to get to know your own body and get used to positions like the deep squat. Image © fizkes / 123rf.com
Pashasana: The Noose of Samsara
by Nick
on Feb 28 2017
Pashasana: The Noose of Samsara
Pashasana (sometimes also "Pasasana") is a continuation of the word "pasha," which means "rope," "fetter," "noose," or "trap." "Asana," on the other hand, means "posture," "seat," or "position." The term is therefore used for anything that is intended to bind the soul and thus binds oneself to the cycle of rebirth (samsara). Pashasana is a pose in which the body is formed into a loop. To achieve this "loop of rebirth," the arms are wrapped around the legs and back.
Performing the Loop of Samsara
This exercise is especially recommended for advanced practitioners. When performing the pose, ensure that you reach the looped position slowly. Breathing should also be considered with each step, and this becomes important not only in the final Pashasana pose. Inhale after each movement listed here, then exhale with the subsequent movement. At the beginning of the exercise, raise your arms to the sides, spread your fingers, and point them toward the floor. Inhale and then exhale. Squat down and try to find your balance.
In the squatting position, lower your feet. Your bottom is now off the floor, and your knees are pointing towards the ceiling. Now reach around your knees with your right arm and cross them so that your right arm is touching your outer right thigh. You can tell if the twisting movement is correct when the outside of your hand touches the outside of your thigh. This means that your arm, including your shoulder, is turned very far. During this phase, you can use your left arm to support yourself so that you don't lose your balance while squatting. After inhaling and exhaling several times, you can then move into the final Pashasana pose. To do this, raise your left arm, which has been supporting you so far, and bring it behind your back towards your right arm, which is still in contact with your thigh.
The goal is for both hands to touch, so that you are essentially "shaking hands." For this to work, your left arm must also be twisted widely. Your entire upper body automatically moves to your left. Your chest will then rest next to your left leg. In this position, you can then grasp each other's wrists. You are now in the final Pashasana pose, and you should inhale and exhale at least five times, find yourself, and feel the active stretch in your torso, arms, and legs. Make sure you don't lose your balance as your hands connect. To increase the tension, you can also turn your head and look toward the ceiling. This will create additional tension in your neck.
Practice the loop or Pashasana step by step
Because this is an advanced exercise, you should practice it step by step. The goal isn't to force yourself to the point of painfully spraining yourself or pulling a nerve. If the full loop doesn't work right away, you can also work your way up to the final pose by gradually working through several partial exercises.
Pashasana is said to have a therapeutic effect on back pain. So, if you suffer from tension or localized pain in the back and neck area, it may be able to alleviate it. Painful tension in the shoulders may also be relieved. Furthermore, Pashasana may have positive effects on digestive problems, asthma, or menstrual cramps. This exercise could also provide short- to medium-term relief from bloating. Image © fizkes / 123rf.com
Setu-Bandhasana, the Yoga Bridge
by Nick
on Feb 24 2017
Setu-Bandhasana, the Yoga Bridge Setu-Bandhasana, the bridge pose, is a counterpart to Shoulderstand and Plough Pose . It is an effective foundational pose in the popular Yoga Vidya series. The bridge pose is followed by the Wheel Pose (Chakrasana) or the Fish Pose (Matsyasana) . In the following guide, you'll learn how to perform this yoga exercise correctly, what to keep in mind, its benefits, and who it's suitable for, or who should avoid. How does the Setu-Bandhasana Bridge work? To perform this yoga pose, lie on your back and raise your legs. Place your feet hip-distance apart. Your knees and ankles should be in a straight line. Place your arms lengthwise, palms facing down. Inhale and slowly lift your back. You can support your back with your palms. Gently roll your shoulders. Touch your chin with your chest, but do not move it. Tighten your buttocks, and rest your body weight on your shoulders, arms, and feet. Breathe calmly throughout the pose and hold for about two minutes. Exhale to end Setu Bandhasana Bridge. What are the effects of the Setu-Bandhasana Bridge?
Physical Benefits of Setu-Bandhasana Setu Bandhasana Bridge can release tension in the lumbar spine and neck, as well as strengthen the wrists, legs, and buttocks. The exercise has an invigorating effect, especially for a tired back. The thighs are strengthened. The muscles are strengthened and stretched. The same applies to the chest, neck, and spine. The latter remains or becomes flexible and revitalized. The entire front of the body is intensely stretched, and the back of the body is strengthened. The exercise also contributes to the normalization of thyroid function, which can prevent or alleviate symptoms. Furthermore, it promotes the expansion of the abdominal organs, thus positively affecting digestion. This yoga pose opens the lungs, which can also improve breathing. It is also beneficial for asthma, high blood pressure, and osteoporosis. In the bridge pose, the abdomen is higher than the heart, which improves the return of blood to the heart. The abdominal organs can also regenerate. This yoga pose is also helpful during menstruation and for menopausal symptoms. Mental, energetic and spiritual benefits of Setu-Bandhasana
This yoga pose calms the brain, can reduce anxiety, and contributes to stress reduction and alleviates depression. The bridge is considered a rejuvenating exercise. Spiritually, the practice helps achieve wholeness. Who is the Setu-Bandhasana Bridge not suitable for? When performing Setu Bandhasana Bridge, contraindications should be strictly observed. Anyone suffering from neck, thyroid, or lower back problems should only perform this yoga pose after consulting a doctor, alternative practitioner, or yoga instructor. People with severe lower back pain should not perform the bridge pose from shoulder stand, but rather from a supine position. Inversion poses should also be avoided in cases of eye disorders, retinal detachment, high blood pressure, or serious heart conditions. Conclusion These were the best tips for the Setu Bandhasana Bridge. Whether you're suffering from tension, back pain, or lack of mobility, this yoga exercise will help you feel stronger and more flexible. This isn't just beneficial for professionals who sit for several hours a day, or who carry heavy loads or generally perform physically demanding tasks. The exercise helps maintain correct posture and thus avoid various ailments. Image © fizkes / 123rf.com