Yoga BLOG
Sahasrara Chakra - the symbiosis between the individual and infinity
by Nick on Aug 22 2016
Sahasrara Chakra - the symbiosis between the individual and infinity The Sahasrara Chakra is considered the highest of the seven main chakras. Its location is directly at the crown of the head, which is why it is colloquially referred to as the crown chakra. Visually, this chakra can be represented as a thousand-petaled lotus. It is also important to note that the number "thousand," although translated as such, actually represents infinity. Therefore, the Sahasrara Chakra is also seen as a connection between the individual and infinity. Interesting facts about the location and symbolism As mentioned at the beginning, this chakra is located at the height and position of the crown of the head. It always radiates in many different colors in an individual, symbolizing, among other things, the higher functions of the brain. Within this chakra is also the so-called Brahmarandhra, or the "opening of Brahman." The Sushumna finds its end in this part and ultimately connects with the Absolute. The Sahasrara chakra thus becomes the representative of the individual's consciousness. Furthermore, it is understood as an opening to divine grace or a request for guidance. In the context of realization, the phrase "I am Shiva, pure consciousness" should not go unmentioned. In visual representation, a distinction is made between two common variants. On the one hand, it is often depicted as the thousand-petaled lotus, which makes full use of the color spectrum and accordingly shines brightly and vividly. An alternative variant is the representation with only 50 petals, which is based on the 50 letters of the Sanskrit alphabet. This is always understood, both visually and spiritually, independently of specific supernatural beings, chakra animals, or deities. Instead, the transcendent takes center stage, symbolizing the untouched, unaltered, and absolutely pure grace of God without naming a specific god. Another meaning is related to Shiva. Represented abstractly, as pure consciousness, it is responsible, among other things, for the creative power of an individual. How to activate your Sahasrara Chakra To successfully activate your Sahasrara chakra, all lower chakras must be functioning. As a reminder, the Sahasrara chakra is considered the highest or highest chakra. Due to its tiered structure, it is therefore essential that chakras one through six also function. It is therefore essential for activation that you harmonize with Sahasrara and also include the other six chakras in your focus. In yoga, you have several techniques to choose from that you can use to specifically activate your Sahasrara Chakra, as long as the basic requirements mentioned above are met. Some of these techniques will be presented and explained below. It may take several attempts until you find the technique that best suits you and reliably allows you to open this chakra. These include specially designed Sahasrara Chakra meditations, in which you focus on the light above the crown of your head. Affirmations are also helpful, including the motto "I open myself to divine grace." Gazing above the crown of your head is considered beginner-friendly and supports the perception of a higher reality. Pranayamas and mudras can also help. The Nabho Mudra is often recommended for opening the chakra, but other mudras are also possible. If you want to try opening the Sahasrara chakra with the help of asanas, you can try the Tadasana (Standing Mountain Pose) or Ardha Matsyendrasana (Twist Pose) , among others. A headstand, commonly called Shirshasana , can also open this chakra. It is important to realize that with these possibilities and the Sahasrara chakra, you always want to open yourself to the divine power and receive divine blessings or divine guidance. Image © goku347 / 123rf.com
Halasana - Execution and benefits of the plough pose
by Nick on Aug 19 2016
Halasana - Execution and benefits of the plough pose The yoga pose Halasana is the third Hasana of the 12 basic poses of the Vida order in Hatha Yoga . Literally translated, Halasana means plough pose (from "hala" for plow). The plough position offers practical benefits by opening and stretching the cervical spine and back. This is particularly useful if you sit a lot at work and the spine is subjected to stress in everyday life. is compressed by work, stress or incorrect strain. So if you too sit a lot at work and stare at a computer or smartphone screen for too long, the plow can help you find peace and a relaxed spine. Performing Halasana without variation The plough pose works particularly with the muscles in your neck, throat, and back area; if performed correctly, you will feel a stretch and opening. First, you begin Halasana from shoulder stand (Sarvangasana). From shoulder stand, begin lowering your feet as you exhale. The goal is to touch the floor with your feet, while your neck is supported and your arms are relaxed and extended away from your body. If you're not yet able to bring your feet to the ground, gently support your lower back with your hands. This will initially maintain the basic tension of the plow and allow your spine to develop the necessary flexibility for the plow. It's important to be careful not to force yourself into the plow, as you're working with your cervical and neck vertebrae. The pull of your legs works with gravity to gently and gradually stretch you into the plow. Once your feet can comfortably touch the floor, try to hold the position. Your goal should be to stay in the plow position for about a minute. However, starting with just 10 to 20 seconds is enough to make your spine more flexible. To get out of the plow position, roll slowly back to the ground, vertebra by vertebra. It's important to use a gentle and controlled movement, maintaining full control of the movement at all times. The weight of your legs provides constant counter-pull to balance your body. In variations of the plow pose, you can try grabbing your toes with your hands to stretch the soles of your feet and calves more. This also requires a good sense of balance so you don't roll out of the plow. If you're an advanced yogi, you can also try arranging your legs in the air in the lotus position and reaching around your thighs. However, this requires a high degree of body control and flexibility. The plough and its effect on the body
When performed correctly, you'll feel the stretching effect of Halasana throughout your body. Specifically, in addition to the spine, the back extensors, neck muscles, and trapezius muscles are stretched. If you manage to stretch your legs to the maximum in Halasana, you'll also achieve a stretch in your calf extensors, hamstrings, and gluteal muscles. Stretching the spine not only relieves pressure on the intervertebral discs and counteracts compression between the vertebrae, but also stimulates the sympathetic nervous system along the spine. Halasana can therefore prevent back pain and help maintain a flexible and mobile spine even in old age, better able to cope with the demands of everyday life. But the plow pose not only improves your physical flexibility; Halssana is also a valuable exercise for your mind. Biomechanically, it works by improving circulation, as – like in shoulder or headstand poses – stagnant blood can drain from the legs, ensuring better circulation to the head. This can also help reduce headaches. Plow Pose is also a great way to find inner peace and core strength. It demands a high degree of body control, strength, and perseverance. Just as the real plow cultivates the field anew each year to lay the foundation for change, Halasana is the foundation for new core strength and a school of patience and discipline. Image © fizkes / 123rf.com
The comfortable seat (Muktasana)
by Nick on Aug 16 2016
The comfortable seat (Muktasana) If you regularly attend yoga classes, you know that many hours require a balanced mix of asanas, breathing exercises, relaxation, and meditation . Even when practicing at home, it's a good idea to incorporate relaxing phases or even do a longer meditation. The lotus position is probably familiar to you as one of the classic meditation positions. But beginners or less experienced yogis in particular have trouble relaxing in this position or even adopting this sitting posture, which requires a certain amount of flexibility in the hips and legs. A way of sitting that is much more comfortable and therefore offers you a viable alternative to the lotus position for your relaxation and meditation practice is Muktasana. You find this position primarily in Hatha Yoga and Kundalini Yoga . The gentle seat of yoga From the names of many yoga positions, we are familiar with the figurative language of Sanskrit, which often allows us to draw conclusions about the appearance or effect of a posture. The name Muktasana is traditionally composed of two parts. The second part – "asana" – is familiar from numerous other positions such as Tadasana, the Mountain Pose , or Uttanasana, the standing forward bend . Asana simply means a (often static) body posture and is used frequently, especially in Hatha Yoga. "Mukta," on the other hand, is the Sanskrit word for "free," "liberated," or "released." Muktasana is therefore nothing more than a particularly comfortable sitting posture that – unlike the lotus pose, which yoga beginners find restrictive – allows the feet or heels to remain in a free position. Muktasana: sitting with free feet
While in lotus pose the feet rest on the thighs, in Muktasana they are placed in front of the body with the legs bent at the hips and knees. Thus, they rest "freely" on the floor. One foot is brought as close as possible to the pubic bone, the other placed just in front of it. The feet are not crossed, but rather placed in front of each other. The knees should reach the floor as smoothly as possible and ideally be closer to the floor than your pelvis. Muktasana is also called comfortable or upright sitting. Therefore, you should ensure that your spine is straight. It's important that your shoulders and arms are relaxed. Your hands rest relaxed on your thighs. Your neck and head are an extension of your spine. By maintaining contact with the floor in Muktasana and reaching upwards with the crown of your head, you connect being rooted to the earth with aligning yourself with the highest. For body, mind and soul
Muktasana is a relaxed sitting posture in which you can breathe, pause, perceive, and meditate. This sitting position, in which you can remain for a few minutes, has a multitude of beneficial effects. As a meditative posture, it has an immediate relaxing effect and, thanks to its upright posture, simultaneously strengthening. But the "posture of the liberated" can also be helpful in everyday life – namely when you feel constrained or "unfree" in a certain situation and, during and after your practice, reflect on what it would be like to be "liberated" or how you could "free" yourself. Muktasana strengthens the spine, back muscles, your groin area, and your knees. You become more flexible in your hips, which gently prepares you for other yoga poses. The comfortable sitting position stimulates your root chakra and can ignite your sexual energies. You can also choose Muktasana if you have varicose veins or if your feet often fall asleep. In the emotional and spiritual realm, the relaxed posture is often effective against stress, can relieve anxiety, make you more relaxed, and thus also have a calming effect on your blood pressure. Little helpers
If you feel that you are not sitting comfortably in Muktasana, there are aids: To sit upright on the floor you can sit on a cushion ; if your back muscles are weak you can use a wall to stabilize you. Image © skumer / 123rf.com
Bhadrasana (The Butterfly) - Yoga Sitting Pose
by Nick on Aug 11 2016
Bhadrasana (The Butterfly) Every human being's deepest longing is to live in harmony: with themselves and in harmonious circumstances. But life is like the tides: always in flux. If you are aware of this fundamental principle of life, it becomes easier to cope with the recurring ups and downs. A harmonious connection between body, mind, and soul is the key to well-being, because these three areas of human life are inextricably intertwined. Yoga exercises address all levels of your being equally. Meditative relaxation, conscious breathing, and specific body postures restore the flow of energy within your system and make the body supple. Body, mind, and soul merge into one. From this state arises new vitality, which helps you successfully master the challenges of your professional life and balance family stresses. The yoga postures (asanas) stretch and strengthen muscles and ligaments. They keep the spine and joints flexible and have a healing effect on the internal organs, glands, and nervous system. The heart and circulation are stimulated, tension is released, and you feel new energy flowing through you. Bhadrasana – the butterfly pose – is one of the 84 main asanas. The Sanskrit name Bhadrasana is composed of "auspicious" (bhadra) and posture (asana). Another name for this yoga exercise is "the blissful seat." Practicing Bhadrasana has a positive effect on the overall physical condition. The energy flow through the root chakra expands. The entire body system is better supplied with energy. Practicing Bhadrasana is a gentle precursor to the lotus position . For the basic variation of Bhadrasana, it's best for beginners to sit with your back against a wall. This position helps you keep your back straight during the exercise.
Sit in a relaxed position with your legs stretched out and your back straight. Your hands rest at your sides.
Grasp your feet with your hands and bring them together in the middle in front of you, with the soles of your feet facing each other. Press your heels firmly against your perineum.
The perineum is the area between the anus and the external genitals
Stay in this position for a while. Then straighten your legs again and relax.
Different Bhadrasana variations:
"Flying Butterfly": To warm up, bounce your knees up and down 10 to 20 times in the blissful position. Then slowly push your knees down to the floor with your hands. Don't bounce while pushing down!
After reaching the basic Bhadrasana position, turn the soles of your feet upwards. Or, in the butterfly position with your arms outstretched, slowly bend forward until your head touches the floor.
Bend forward in the blissful position with your hands clasped behind your back.
Bhadrasana is an effective yoga exercise to increase the flexibility of the hip joints and is an essential preparation for anyone who wants to meditate with their legs crossed or master the lotus position. Like all asanas, Bhadrasana also has a mental/spiritual dimension. For humans, the butterfly is a symbol of lightness. It flutters from flower to flower, feeding on the nectar of the flowers it visits. A fluttery, easy life? Only at first glance. The butterfly, in particular, goes through several very different phases in its life until it finds its lightness. As a caterpillar, it must relentlessly feed to secure its existence and is exposed to many dangers. Then, in the pupal stage, it spends a time in its cocoon, completely isolated from the world, before finally emerging from its cocoon in a new form, spreading its wings, and enjoying life. Spiritually, therefore, the yoga exercise of the butterfly represents the willingness to develop and become new. Image © orensila / 123rf.com
The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana
by Nick on Aug 06 2016
The Standing Scales - Utthita Satyeshikasana / Ardha Chandrasana Hatha Yoga has a well-known balancing pose: the balance pose. It is also known as Utthita Satyeshikasana (also Virabhadrasana III) or, in a variation, Ardha Chandrasana (Half Moon Pose). Both exercises result in strong stretches of the entire body and train balance. Below, you will learn not only how to assume the poses, but also how they affect you. In your inner state, these exercises also strengthen your mental balance. Both Utthita Satyeshikasana and Ardha Chandrasana are therefore excellent exercises for grounding, centering, and strengthening you. Are you then centered, at peace within yourself, and grounded? Do stress fall away from you and do you gain strength? Trust in these special yoga exercises and discover their unique potential. Utthita Satyeshikasana and Ardha Chandrasana - Strength wins
Both yoga poses are in line with the hero Virabhadrasana . These standing exercises are considered to bring strength and build energy. They ground and stabilize you as you breathe in and out powerfully. Both exercises are also suitable for beginners. They stretch and extend your spine in the most pleasant way. This alone provides renewed energy . For example, after long hours at a desk in which the vertebrae have sunk and become compressed. The vertebrae are nourished by the stretching and extension of the balance pose. Utthita Satyeshikasana - assuming the actual balance pose
Two paths lead to the balance. 1. From Mountain Pose , with legs hip-width apart, inhale and raise your arms. Exhale and extend your upper body forward horizontally from the hip joint, placing your hands in a pistol position with your index fingers extended. If you can, straighten your standing leg; otherwise, bend it slightly. Stretch the other leg back. Keep your hips straight and breathe calmly. With your next inhalation, really lengthen your spine and, if necessary, improve the position a little as you exhale. Your neck is an extension of your spine; lengthen your neck and look at a point on the floor. Inhale and return to a firm standing position, swaying your upper body and legs as if on a scale. Feel the mountain pose. 2. Coming from the hero pose, exhale and rotate the upper body forward from the hip joint, then stretch the back leg upwards and push the body into a horizontal position as described. Repeat the balance pose with the other leg. Ardha Chandrasana - half moon pose Come out of the triangle . Your feet are about 1.5 meters apart. Turn your right foot and leg outwards 90 degrees. Stretch your arms out to the side. As you exhale, tilt your upper body to the right until you can touch your ankle with your right hand. Stretch your left arm straight up. Turn your knee away from your right foot. Now place your right hand far forward until your arm is almost directly extending your shoulders. As you inhale, raise your left leg from the hip until it is straight out into a horizontal position. You are a scale, feel it. Look at the ceiling on the left. Feel how your chest opens and how tension arises in your thigh, abdominal muscles and glutes. Breathe calmly and with focus. Lower your body again and work on the other side. Check in now and then. You may need a yoga block for support during this exercise. What do the balance / the half moon do to you?
The balance pose promotes greater harmony and strength, balance, and inner peace. It strengthens the abdominal, back, and leg muscles. Those who jog or run benefit from the deep stretch in the balance pose. Your sense of balance is stimulated, and you gain peace of mind. Ardha Chandrasana particularly strengthens the spine and hip joints. You gain strength in your legs. Your sense of balance also benefits here. You become more stress-resistant, less anxious, and clearer in your thinking, as the half moon stimulates the third eye in the Ajna chakra. Image © byheaven / 123rf.com
The Anahata Chakra - the 4th chakra sits in the heart
by Nick on Aug 03 2016
The Anahata Chakra - the 4th chakra sits in the heart Tantra and Hatha Yoga position our 4th chakra in the center of the thoracic spine, roughly where our heart is located. The Anahata chakra also means "inner," the "invulnerable," and alludes to the fact that this 4th chakra is located at the center of the seven chakras. Thus, the heart chakra bridges the space between the three lower, worldly chakras : Muladhara (root) , Svadhistana (spine) , Manipura (solar plexus) , and the three upper, spiritually oriented chakras: Vishudda (throat), Ajna (third eye), and Sahasrara (crown). Consequently, the Anahata Chakra is associated with the element of air in this function. Your individual soul meets its cosmic counterpart here; you can connect with the cosmos between the thymus gland and the heart plexus. Furthermore, here you will find your inner spirit, your spiritual heart, love, true joy, and devotion to a divine, higher will. The spiritual heart at the center of the Kshetra energy field is also called the Hrid Chakra. The positively active heart chakra represents freedom from negative emotions. The Bija Mantra YAM symbolizes Anahata Chakra, as does RAAAM, and the aura color green alongside the inner color blue. The 12-petaled lotus flower corresponds to the heart chakra. Each petal represents a virtue of the Anahata Chakra: joy, peace, harmony, blessing, love, purity, passion, clarity, forgiveness, understanding, kindness, and patience. Signs of disturbances in the Anahata Chakra The heart chakra is related to overcoming the ego. While the first three chakras strengthen grounding and material existence, and thus can also allow the ego to grow, the Anahata chakra ensures harmony between the ego, the cosmos, and the higher self. If the heart chakra is overactive, we find manipulative behavior, neediness, and dependent love, along with aggressive emotions, suffering, and despair. Those affected feel at odds with themselves and the world. A sluggish heart chakra manifests itself in feelings of loneliness, difficulties in interpersonal relationships, and a feeling of lack of appreciation from others. Physically, pain in the upper back and shoulders, tense torso and hip muscles, and deviations from normal blood pressure are common. Positively influence the Anahata Chakra The heart chakra can be brought into balanced vibration through various activities, meditations, yoga exercises, and affirmations. In Hatha Yoga, poses such as "Eagle Pose - Garudasana," " Camel Pose - Utrasana, " and "Utanasana - Forward Bend" are used to activate the Anahata chakra. Other poses include " Fish Pose - Matsyasana ," " Cobra Pose - Bhujangasana ," " Bow Pose - Dhanurasana ," and "Plow Pose - Halasana." Since the heart chakra governs not only the heart but also the lungs through the element of air, spending time outdoors and in (green) nature is also highly beneficial to the heart chakra. The black antelope and deer represent the 4th chakra; visualizing these animals in their lightness and elegance provides positive support to the Anahata chakra. Praying with your hands resting on your heart and reciting affirmations such as "I am full of joy, full of love, and connected to the Divine" also provides positive stimulation to the heart chakra. Chanting, singing bowl meditation, creative, heartfelt work, and various breathing exercises such as alternate nostril breathing, Bhramari (bee breathing), and heartfelt laughter all stimulate the Anahata chakra. Anahata Chakra Meditation in Kundalini Yoga
Kundalini Yoga includes this heart chakra meditation (according to Karunesh): Stand upright in a relaxed position in a comfortable place. Keep your eyes open. Now place both hands on the center of your chest. Feel the rhythm of your heartbeat and breathe easily. Inhale new energy and exhale old energy. Imagine yourself expanding in your heart and exhaling all burdens and impurities. Connect yourself in all directions with the world and the cosmos, breaking away from all constriction. Your heart is wide and large. Open yourself. The Heart Chakra in other traditions
In Tibet, the Wheel of the Heart represents the Wheel of the Heart; in Kabbalah, Tiphereth; among esoteric Christians, it represents the love of Jesus; and among Sufis, Qalb Ruh and Sirr represent the Anahata Chakra. In Qi Qong, it is the middle Tantiem. Image © elvie15veronika / 123rf.com
The cross-legged pose (Sukhasana) for a relaxed meditation
by Nick on Jul 29 2016
The cross-legged pose (Sukhasana) for a relaxed meditation
The cross-legged pose is called Sukhasana in yoga. It's a good meditation posture for beginners; more advanced practitioners may prefer the somewhat more complex Lotus Position (Padmasana) . Although the cross-legged pose isn't particularly difficult, it must be performed correctly to achieve its positive physical and mental benefits.
The tailor's seat in brief
Sukhasana is called "Easy Pose" in English-speaking countries. However, this yoga exercise isn't quite so easy if you want to approach it seriously and effectively. If you regularly incorporate the cross-legged pose into your daily routine, with a little practice you can achieve a wonderfully meditative, deeply relaxing state. Your body and mind will gain new energy; your chest, abdominal, hip, and back muscles will be strengthened; you'll breathe more freely and release the burden of everyday stress. All in all, the cross-legged pose is the perfect asana for yoga beginners , children , and seniors .
The positive effects of the cross-legged position
Sukhasana strengthens the chest, abdominal, hip and back muscles
The cross-legged position improves posture (straight back!)
The exercise allows for freer and therefore easier breathing
Sukhasana opens the heart chakra (Anahata), makes you happy and can reduce stress and anxiety
The cross-legged position allows the active person to relax
How Sukhasana works step by step
Step 1 : Grab your yoga blanket. Fold it a few times and then place it on the floor. Alternatively, you can use a meditation cushion or—if both of these are too comfortable for you—a yoga mat.
Step 2 : Sit on the chosen surface and stretch your legs straight forward.
Step 3 : Next, bend your knees outward. Then place your right shin on top of your left shin, crossing in the middle. Make sure the center is in line with your sternum and belly button.
Step 4 : Pull your knees up until the shin cross you formed earlier is close to your body.
Step 5 : Now comes the fine-tuning. First, pull your shoulders back. Then, open your chest and keep your stomach and back straight. It's best to imagine an invisible thread pulling your head upward.
Step 6 : Rest your hands comfortably on your knees (palms up or down). Another option commonly used in yoga: Bring your thumbs and index fingers together (Jnana Mudra) and place your hands on the outsides of your knees.
Tip: You can also place your hands on your sternum with your elbows facing outwards. This will further help open your chest.
Step 7 : Breathe in and out deeply and evenly several times without raising your shoulders. Consciously focus on breathing from your chest and relaxing your eyes, jaw, and facial muscles.
Step 8 : Try other techniques. For example, you can stretch your palms, press them together, and hold them in front of your chest (again with your elbows facing out). Or interlace your fingers and extend your arms high above your head, palms facing up. For an excellent stretch, follow this pose by leaning your torso forward until your forehead touches the floor. Rest your palms on a yoga block with your arms extended straight so your torso remains parallel to the floor.
Some tips to conclude
a) Analyze and adjust your posture if necessary. Do you tend to tilt your pelvis forward or backward? Do you often stand with a hollow back? Balance yourself on your sit bones until your back forms a vertical line from the cervical to the lumbar vertebrae.
Note: If this position makes you tired quickly, simply lean your back against a wall or place a thin pillow behind your buttocks.
b) If you have knee problems, you should first practice the cross-legged position on a bench or chair.
c) While the asana is intended to be relaxing, it's still important to keep your muscles active. This will prevent your body from slumping. Check yourself regularly!
d) It's essential to practice the cross-legged pose in a quiet place where you won't be disturbed. This is the only way your body and mind can calm and relax!
Image © fizkes / 123rf.com
Padmasana: The splendor of the lotus blossom in the lotus position
by Nick on Jul 25 2016
Padmasana: The splendor of the lotus blossom in the lotus position Like the lotus blossom, the lotus pose unfolds into its full splendor. It's one of the classic meditation postures that allows you to remain in it for extended periods without exertion. While the legs are firmly planted on the floor, the back is perfectly straight – all in all, a correctly performed Padmasana (as the exercise is often called in yoga) is a stable position, ideal for long meditation practices! The Lotus Seat in Brief The lotus position, or Padmasana, is one of the yoga exercises that is well known outside the yoga community. While Padmasana may seem simple to the uninitiated, the lotus position is actually only recommended for advanced yogis. It takes some experience to find the right position. Beginners often struggle with this, finding the posture uncomfortable—not a good precondition for meditation. Those who manage to achieve the lotus position will benefit from many positive effects for body and mind. It's definitely worth practicing! The positive effects of Padmasana
the lotus position opens the hips
the knees and ankles are stretched
Padmasana helps to maintain good posture (the seat keeps the spine straight)
the exercise has a calming effect on the brain
Attention and perception of the environment are increased
the lotus position balances the energy level in the body Menstrual discomfort can be alleviated
Padmasana provides the necessary physical stability when meditating
Therefore, the lotus position is ideal for meditation
a) The spine is upright - so you can stay in this position for a long time without suffering back pain. b) The sitting posture is absolutely firm - even during very strong energy experiences the body remains calm. c) The heels activate two essential energy points in the abdomen. How Padmasana works step by step
In the lotus position, the legs are bent and crossed. As mentioned several times, the spine is straight and upright. Step 1 : First, prepare yourself mentally for Padmasana by opening your hips. Suitable preparatory poses include Bhadrasana (Butterfly Pose) or Pakotasana (Pigeon Pose) . Step 2 : Gradually move into the lotus position. To do this, start in the traditional cross-legged position. Your right leg should be in front of your left. Make sure your hips are higher than your knees, practically "perched" above them. Step 3 : Now place your right foot on your left thigh. It's best to use your hands to help you. Should your heel touch your hip while the sole of your foot points slightly upward? Great! At this point, you've mastered the Half Lotus Pose (Ardha Padmasana). Tip: Having trouble? Stop here and practice half Padmasana with your other leg as well. This means: Sit cross-legged (this time, your left leg should be in front of your right!) and then place your left foot on your right thigh. Practice each leg separately until you feel that the pose no longer causes you any problems or discomfort. Step 4 : Then place your left foot on your right thigh to assume the full lotus position. Keep your back completely straight. Step 5 : Finally, place your hands on your knees, palms up or down. Alternatively, you can also place your hands in the Jnana Mudra position (join your thumbs and index fingers together). Step 6 : Close your eyes and breathe in and out deeply and evenly. Step 7 : Alternate the leg sequence to train the right and left sides evenly. Note: The lotus position is perfect for practicing the more complex Pranayama. Caution: If you feel sharp pain in your feet, knees, or hips, leave the position immediately and practice again in smaller (half) steps. You shouldn't feel any pain while performing the lotus position. An exciting piece of information at the end The lotus is a powerful symbol in India and the Vedas. It is said that the lotus position liberates from illness and awakens the Kundalini energy. Image © byheaven / 123rf.com
Manipura Chakra - the third chakra
by Nick on Jul 22 2016
Manipura Chakra The Manipura Chakra is the third of seven main chakras. The word is composed of "Mani" – jewel or gemstone – and "Pura" – city or place. It is simply a city of gemstones. This translation is apt because the Manipura Chakra is where a person's dormant talents are activated in the energy center. Here you can find the Manipura Chakra
Manipura is located directly in the middle of the lumbar spine. From here, energy radiates from the Keshtra energy field into the entire abdominal area, centering in the navel. For this reason, it is often referred to as the Nabho Chakra, Nabhi Chakra, or simply the navel chakra. Manipura's energy thus governs the entire middle and upper abdominal area, including the solar plexus in the middle of the costal arch. Once activated, it radiates forward beyond the abdominal wall. Function of the Manipura Chakra Its designation as the solar chakra makes it clear that this is a chakra associated with solar energy. It addresses courage, willpower, and self-confidence. This energy is also associated with passion, great enthusiasm, and assertiveness. Not only the solar chakra itself, but also the associated solar energy channel – the Pingala Nadi – is controlled by the Manipura chakra. It is easy to understand that the vital life energy, prana , is also stored here. The strong Manipura chakra creates an equally fascinating charisma. These are people with charisma who are able to reach people and pursue new goals. If, however, it is closed, energy builds up. This can lead to severe performance losses. Energy is synonymous with the element of fire, also called Agni. Therefore, its chakra color is similar to that of flame: orange-red, while the aura color appears yellow. The pancreas, adrenal glands, and digestion are also governed by the Manipura chakra. In Ayurveda , the Manipura chakra corresponds to the Pitta element. Promote positive characteristics By activating the Manipura chakra, positive qualities can be released. These primarily include assertiveness, combined with inner fire and passion in general. If you lack the enthusiasm and creativity to get things done, you should work on your Manipura chakra. Digestion can also be improved. People who have long-term digestive problems for no apparent reason can experience improvement with the opening of the Manipura chakra. The respective correspondences of the Manipura Chakra The yantra symbol of the Manipura Chakra is the triangle, and it is associated with Aries. Its sensory strength is sight. Rudra and Lakini are the god and goddess of Manipura. On the astral level, Sukshma Sharira represents the Sharira body, the mental-emotional sheath; however, the Manomaya Kosha is responsible for the kosha, the sheath. The Manipura has sun salutation position 6. Yellow tourmaline, yellow topaz, citrine, amber, and tiger's eye are gemstones associated with the Manipura. Aromas such as anise, fennel, lavender, and chamomile have a positive influence. In asana, crocodile exercises , the rotated triangle , rotated hero variations , the forward bend, and Navasana as an abdominal exercise are helpful on a physical level. How is the Manipura Chakra activated?
There are various ways to achieve this. Meditation is a helpful tool, using the corresponding elements of fire, sun, and volcano. Affirmations repeated frequently throughout the day are also helpful. For example, "I consciously experience the flame of passion." You can also use pranayamas or the fire breath, Kapalabhati . You can also activate the Manipura Chakra with a fire mantra or the sun mantra. Arati, Homa, or Havan are traditional fire ceremonies performed as rituals. Image © zhanna26 / 123rf.com
Relaxed meditation - Five different yoga postures
by Nick on Jul 12 2016
Relaxed meditation - Five different yoga postures Asanas are crucial during a yoga session, as only through these restful postures can deep relaxation and effective meditation be achieved. For beginners, as well as for those seeking peace and quiet, the various yoga sitting postures are particularly suitable, as they make it easy to achieve a stable position and physical well-being. You should note this
Before meditating, get into a comfortable sitting position that you feel at ease in and can easily maintain by tensing your body. Remember that yoga isn't about performing particularly difficult or strenuous exercises or presenting yourself well in front of others. Rather, your sitting posture should allow you to focus solely on yourself and block out and shrug off external influences like stress, peer pressure, or physical deficiencies. Once you've found a comfortable sitting position, you should also make sure that your spine is straight. This is not easy for many people when sitting. A seat cushion , for example, can help here; you can put it under your bottom. This tilts the pelvis forward and makes it easier to sit upright. You should also keep your head straight and imagine that it is being pulled upwards by an invisible band. Let your arms and hands rest relaxed on your thighs and close your eyes to block out all external influences. Breathe in and out consciously and bring your body and mind together. In addition, you should always sit on a yoga mat or a large towel. Also, wear comfortable clothing and warm socks so you feel completely comfortable while meditating. The most popular yoga postures
1. The Cross-legged Pose (Sukhasana) The cross-legged pose is particularly suitable for beginners or those who are new to yoga. It involves simply crossing the legs without stretching, so that the right foot is under the left lower leg and vice versa. In Hindi, this posture is called "Sukhasana," which translates as pleasant posture or a posture full of joy. This can refer to both a person's inner and outer demeanor. When assuming Sukhasana, you should try to find something positive in everything. For example, if your partner has broken up with you, you can see it as an opportunity to rediscover yourself, to focus solely on your desires and needs, and to be open to new encounters. 2. The comfortable seat (Muktasana) The comfortable seat is very similar to the cross-legged position. However, in the cross-legged position, the legs are not crossed, but rather placed in front of each other. Furthermore, the bottom of your right foot rests against your left thigh, and the bottom of your left foot touches your right knee. This pose is also suitable for beginners or for those who tend to cramp easily in one position or whose legs frequently fall asleep. Yogis call this comfortable seat "Muktasana" - the pose of a liberated one. This is understandable, as the legs are neither crossed nor stretched in this position. When you are in this pose, your mind should also be free, and you should shake off any external pressure and any questions that may have been circling in your mind for a long time. 3. The (half) lotus position (Ardha Padmasana) The most well-known yoga posture is the lotus position. It is similar to the cross-legged position, but the legs are not simply crossed. Instead, the instep of the right foot is placed on the left thigh, and the left foot is then pulled over it onto the right thigh. Because the full lotus position requires a significant degree of stretching, it is often difficult for beginners to maintain, and cramps or pain frequently develop after a while. Since this should definitely not happen in yoga, beginners can first try the half lotus position. In this position, a cross-legged position is assumed, with only one foot placed on the opposite thigh. The lotus position, also called "Padmasana," allows for a consistently stable and upright posture. Furthermore, a perfect triangle is formed, allowing energy to flow freely and stimulating your heart chakra. 4. The Cow Head Sit (Gomukhasana) To prepare for the lotus position, you can, for example, assume the cow's head pose. It's named so because the leg position resembles a cow's head. To do this, place your left heel under your right buttock. Then, position your right knee directly on top of your left and slide your right heel under your left buttock. 5. Heel Pose (Vajrasana) Another posture suitable for beginners is the heel pose . Here, you sit not on your bottom, but on your lower legs. Your calves touch your thighs, which are held together. The insteps of your feet point toward the floor. In this position, you can make yourself appear particularly tall, but you must ensure that your spine remains straight and your head is raised toward the sky. The heel pose is called "Vajrasana" in Hindi, which means "diamond pose." This pose represents strength, courage, and self-confidence. Image © atakaa / 123rf.com
Svadhisthana Chakra - Center of your creativity
by Nick on Jul 09 2016
Svadhisthana Chakra - Center of your creativity Chakras play a major role in yoga, as well as in Tantric Hinduism and other esoteric teachings. Scholars and followers of these philosophies assume that your body is crisscrossed by energy pathways – the so-called meridians. This energy originates from the chakras, which act as energy centers and through which an unhindered flow of energy should be possible. If this is not the case, or if there is a disruption within a chakra, mental and physical discomfort can arise. Most teachings identify seven main chakras. The second main chakra is the Svadhisthana chakra, also called the sacral or sexual chakra. It is depicted as a white lotus blossom with six petals and a crescent moon at its center, representing the element of water. This chakra is also associated with the sense of taste and, above all, a person's sexuality. It is open to the front and represents creativity, primality, emotions, and the unconscious. Where is the Svadhisthana Chakra? The Svadhisthana chakra is located just above the root chakra , about ten centimeters below the navel in the area of the sacrum. It is closely connected to a person's genitals and is therefore considered the center of sexuality. Since life arises from this, this chakra is also considered the energy center for all that is primal. For this reason, "Svadhisthana" also means "one's own dwelling place or residence." Activating this chakra allows you to return to your own origin. Furthermore, you give space to your creativity, which is also referred to as the creative force and is therefore the source of numerous creative works. Center for Hormonal and Sexual Health The energy in the Svadhisthana chakra can positively or negatively influence a variety of bodily functions. For example, the flow of all bodily fluids such as blood, urine, vaginal mucus, sweat, etc. is influenced from here. It also regulates hormonal production in the ovaries and testes. If the sacral chakra is activated, people experience a fulfilling sexual life, give free rein to their creativity, and can create new works without great effort. Impotence, frigidity, or fear of commitment are foreign concepts to these individuals, even for people with a balanced energy balance within the Svadhisthana chakra. If this chakra is blocked, however, a whole range of physical or psychological illnesses or disorders can arise. For example, the release of (sexual) hormones may be inhibited, making a fulfilling sexual life or even a relationship impossible. People whose sacral chakra is insufficiently activated often also suffer from a lack of motivation and desire, and find it difficult to find enthusiasm for anything. In severe cases, a sexual chakra disorder can also lead to certain addictions such as anorexia, obesity, or nymphomania, and the development of interpersonal relationships becomes significantly more difficult, even leading to complete isolation. How to stimulate the Svadhisthana chakra
Yoga, along with other techniques from various schools of thought, is excellent for stimulating or rebalancing the Svadhisthana chakra. During meditation, which can be done in the Padmasana posture, for example, it is helpful to visualize a waterfall or a spring, since the element of the Svadhisthana chakra is water. For this reason, problems with bodily fluids, kidney problems, or dry skin can also be due to a disturbance within the second main chakra. Special breathing techniques called pranayama can also have a positive effect on your sexual chakra. Repeating the bija mantra "Vam" also opens the sacral chakra, stimulating you to greater creativity. It also awakens your sexuality. If you want to further enhance this effect, you can also wear special chakra stones such as orange jasper or citrine. Furthermore, certain aromas such as ylang-ylang or sandalwood promote the smooth flow of energy within the sexual chakra. Furthermore, all flowing movements—such as those involved in dancing or swimming—have a positive effect on this energy center. Image © zhanna26 / 123rf.com
The flank stretch - Yoga standing pose
by Nick on Jul 06 2016
The flank stretch - Yoga standing pose The technical terms for the flank stretch are Parshva uttanasana, Parshvottanasana or Utthita parshva konasana, where Parshva means "side" or "flank", Uttana means "intense stretch" and Asana means "resting posture". Parshva uttanasana stretches the pelvis and opens the abdominal area to give your body and mind freedom and lightness. In this asana, you learn, like in hardly any other exercise, to balance the elements and keep them in equilibrium. The effect
Strengthening the spine and joints
Elimination of lower back pain
Strengthening the abdominal muscles
Massage of the abdominal organs (spleen, liver, pancreas, ...) Removal of blockages in the abdominal cavity
Improve blood flow to the neck and head
Reduction of fat and cellulite on hips and legs
Elimination of mood swings and heaviness of mind
Calming the senses
Help with migraines and insomnia
The exercise
Stand in Tadasana (Mountain Pose) and place your hands behind your back in Namaste. Keep your hands tightly clasped and raise them as high as possible, so that the angle at the wrists is no less than 90 degrees. Press the edges of your hands firmly against your spine, and press your wrists firmly together. Next, widen your collarbones by rotating your upper arms outward, then lower your elbows and bring them closer together. Now spread your legs about one meter wide and point your feet straight forward with the outer edges. Turn your left foot inward 60 to 70 degrees and your right leg outward 90 degrees, so that your inner heels are in line. Now anchor your left foot in the outer edge with your inner ankle raised and your heel firmly in the floor, move the inner edge of your left leg back, rolling your left outer hip forward. While the outer edge of your right foot is lowered, use the resistance in the outer edge to bring your inner heel and toes firmly to the floor. The right groin and hip stretch back. Now your pelvis is parallel and, maintaining your balance, stretch your legs back, lower your tailbone and lift your abdominal wall, sternum and head. As you continue, keep your feet grounded, extend both legs back, and stretch your body with long sides and your navel over your right leg. Keep your sternum and chin lifted, your hands firmly pressed behind you, your collarbones wide, and your elbows up. In the final step, from grounded feet, extend both groins, thighs, knees, and shins back, while bringing your navel and sternum well above your leg. Lower your chin as low as possible onto your shin and rest your forehead on the shin. The implementation
You start with 30 seconds per side and can stay in the pose for up to a minute or longer. It's important that you perform the exercise for the same amount of time on both sides each time. You end Parshva uttanasana by keeping your hands in Namaste and returning to Tadasana. Only then do you release your hands and remove them from your back. This asana places great demands on your sense of balance and coordination. Therefore, you should remain completely neutral in your senses. During the pose, relax the front part of your brain to maintain contact with your back leg and your pressed hands behind your back. Allow your breath to flow calmly. Flank stretching - tips for problems
If you're having trouble getting into Parshva Uttanasana right away, you can practice it with a raised leg and a chair for your hands and arms. The raised leg allows you to straighten your leg more easily while keeping your belly relaxed. Raised arms help you develop a sense of the length of your sides. Image © fizkes / 123rf.com
Muladhara Chakra - the root chakra
by Nick on Jul 03 2016
Muladhara Chakra - the root chakra What are chakras? The term "chakra" translates as "wheel" and refers to energy centers, which also run in a circular pattern. Chakras can be open or closed and are considered centers of subtle life energies. These are repositories of energy forces and energy centers. A chakra is a state of consciousness and conveys a feeling of joy or bliss. A goddess or god reigns within each chakra, with each chakra represented by a specific animal species. A chakra has a fixed number of petals, which represent the nadis. Colors, mantras, and bijas address the individual petals. What is the Muladhara Chakra? The Muladhara Chakra is one of the seven main chakras and is located in the lowest region, which is why it is also called the root chakra. The name Muladhara Chakra is composed of mula (root) and ahara (support). The chakra is located at the very base of the spine. The inner color of the Muladhara Chakra is yellow to ochre yellow and is said to represent the color of the earth. The Muladhara Chakra is the seat of the earth element, which is called Prithivi Tattwa. The root chakra has four petals, which are also called main nadis, i.e. energy channels. The petals of the chakra are red, and the yantra is a square. The elephant-headed god Ganesha rules the chakra and symbolizes endurance, blessings, firmness, and the beginning. The god Brahma is the creator and also rules the chakra, which is why the chakra can be considered the root chakra of all creation. The goddess in the Muladhara chakra is Dakini, who sits on a red lotus. The goddess Dakini sometimes shines in white, but mostly in red. Her beautiful face with three eyes is complemented by four arms, a trident, a staff, and a skull. Similar to the god Brahma, the goddess is often depicted with a drinking vessel and a swan. The Muladhara chakra controls the sense of smell, which absorbs odors via particles. The chakra animal is the elephant. No wonder: This is the heaviest and largest mammal in the world. Interesting facts about the Muladhara Chakra The Muladhara Chakra is endowed with particularly positive qualities. The qualities most commonly attributed to the Muladhara Chakra are balance, endurance, calmness, consistency, thrift, a sense of reality, common sense, and adherence to principles. The motivations of the Muladhara Chakra are eating, sleeping, and drinking—in other words, everything related to self-preservation. At the apex of the Muladhara Chakra is the Brahma Granthi, which represents the difficulty of transitioning from a physical to a subtle perception. The chakra can be activated in various ways. The chakra can be strengthened with special meditations. These primarily include visualizations of mountains, trees, and roots. Strengthening can also occur through affirmations such as "I am well-rooted" or "I find access to my roots." The same applies to special pranayamas and mantras . Performing the required meditations requires time and experience. With increased concentration and a trained body and mind, the effect of meditation can be significantly increased, leading to a better connection to the chakra. The Muladhara Chakra is the foundation of the human energy center. The Muladhara Chakra is the origin of the Kanda, the root tuber. The chakra is the origin of the three main nadis, which is why the released energy travels up the subtle spine. As the seat of the human cosmic energy, the chakra is exceedingly powerful. It must be extremely strong for the powerful Kundalini to rise within it. Image © zhanna26 / 123rf.com
Fascia Yoga - Vitality through a supple body
by Nick on Jun 30 2016
Fascia Yoga - Vitality through a holistically supple body A quick phone call here, a text message there, a quick Google search—we've surrendered ourselves to rapid technological development almost as if it were a given. Although our bodies and souls are constantly sending warning signals that not everything is good, which saves time and travel, we take a break far too rarely. Yet life has so many pleasant and peaceful aspects in store for us. A fantastic method for escaping the stressful cycle of everyday life and relieving back pain and tension, as well as achieving good posture and inner peace, is the relatively new form of fascia yoga. It's a more passive yoga, where postures are held longer than in dynamic and active yoga styles. Fascia yoga specifically targets the so-called "fascia," or connective tissue, and is something of a return to the so-called "Rolfing" or classical yoga. But what exactly happens when you train fascial pathways, and how can you imagine this training with the perfect complement of yoga? For a balanced, firm and elastic body Time and again, there have been ideas, rhythmic programs, and movement creations developed by sports experts to enhance the figure and strengthen the back, heart, and lungs. Most of them have disappeared from the scene as quickly as they appeared. They are usually quietly dismissed as a "trendy phenomenon." Fascia yoga, on the other hand, isn't dynamic fitness training with media hype. Fascia yoga focuses on mobility, balance, and breathing. The main elements of fascia yoga are swinging, bouncing, and stretching. The focus of the various movements and poses is on engaging the whole body. With flowing, rather than static, movements, you feel and listen to what is good for your body. Unlike classic Hatha yoga, where you stay in certain poses for extended periods, the emphasis is on flexibility, movement, and holistic well-being. Why is targeted fascia training so important? While it was previously mistakenly assumed that fascia was nothing more than filler material in the body, connective tissue is now viewed in a completely different light. Fascia is the vital web of the human body. It surrounds organs and muscles, thus making them stable. Over the course of life, however, the body develops fascial hardening in the deepest structures of the fascia due to poor posture, injury, or stress. This must be stimulated through targeted fascia training. Fascia training consists of intensive and invigorating stretching exercises with meditative elements. They have a positive effect on the musculoskeletal system and specifically relieve tension and stress. Fascia yoga exercises are actually similar to well-known and conventional connective tissue exercises. What is special about fascia training with fascia yoga, however, is that the exercises are performed at a different angle. The effect is noticeably greater. Fascia Yoga - The perfect balance Anyone who enjoys cycling or running and wants to build muscle at the same time should be aware that both sports only train the muscles of the thighs, abdomen, and shoulders. The forward-facing body is only stressed on one side. Fascia yoga offers the perfect balance to restore elasticity to stuck and hardened fascia. However, fascia yoga should not be a replacement for existing training programs. It is both an enrichment and a complement. The key to success lies in a targeted training method. A successful training program requires specific movements and self-stimulation to harmonize mind and body. Fascia yoga training can be practiced at any age. Quality is paramount over quantity. If YOU, too, would like to find yourself more and achieve physical balance, you can have a professional demonstrate the various fascia yoga exercises. You need to be able to perform each individual exercise precisely. Only once you've mastered each one down to the last detail can you practice comfortably at home. Image © sebastiangauert / 123rf.com