Virabhadrasana 1 – Warrior 1 or Hero pose Sanskrit: Vira – Hero, Bhadra – Friend or Blessed, Asana Pose Virabhadrasana 1 is good preparation for backbends. This pose takes you out of your thoughts and lets you arrive in the now. It makes you strong as a warrior: Be a warrior, not a worrier. Level: …
Paschimottanasana – Intense back stretch Sanskrit: Pashima – west or back, Uttan – intense stretching, asana – pose Paschimottanasana is often referred to as ‘seated forward bend’ for the sake of simplicity. Level: Beginner Duration: a few seconds and slowly increase to 5 minutes Repetition: up to 5 rounds Stretches: calves, buttocks, back muscles and …
Trikonasana – Triangle pose Sanskrit: Tri – three, Kona – angle, Asana – pose Trikonasana harmonizes body and mind. The entire side of the body is stretched and opened. This pose massages the internal organs and thus activates all anatomical systems of the body. Level: Beginner Duration: 15 seconds to 2 minutes Repeat: 5 to …
Titali Asana – Butterfly pose Sanskrit: Titali – butterfly, asana – pose Titali Asana is also known as Baddhakonasana. This derives from Sanskrit: ‘Baddha’ means ‘bound’ and ‘Kona’ means ‘angle’. This pose is also referred to as Cobbler’s Pose. It is a hip opener and especially beneficial during pregnancy. It prepares the body for childbirth. …
Sarvangasana – Shoulder stand Sanskrit: Sarv – all, Anga – limbs, Asana – pose Sarvangasana has similar effects as Sirshasana, the headstand. In addition, the thyroid gland is stimulated by the pressure of the chin on the sternum. On the energetic level, the Vishuddhi Chakra (throat chakra) is stimulated. The numerous advantages show the importance …
Baka Dhyanasana – Patient crane pose Sanskrit: Baka – crane, Dhyan – patient, Asana – pose Baka Dhyanasana is often confused with Kakasana (the crow). In that pose, the knees are in the armpits. Baka Dhyanasana looks like a crane waiting for his prey. Level: Advanced Duration: up to 3 minutes Repetition: none Stretches: lower …
Vajrasana – Thunderbolt pose Sanskrit: Vajra – Thunderbolt, Diamond, Indra’s Weapon; Asana – pose Vajrasana is used above all for higher spiritual practices like concentration and meditation. Furthermore, it provides a quick remedy for digestive problems such as bloating, constipation and heartburn. Learn more about the right diet, when you practice yoga. Level: Beginner / …
Padahastasana – Hand-to-foot pose Sanskrit: Pada – foot, Hasta – hand, asana – pose Padahastasana helps to develop patience and dedication. Physically, this pose mainly affects the digestive system. Furthermore, the entire backside of the body is stretched. Level: Beginner / Advanced Duration: a few seconds to 5 minutes Repetition: up to 5 rounds …
Ushtrasana – camel pose Sanskrit: Ushtra – Camel, Asana – Pose Ushtrasana stretches the spine and the entire body front. This pose stimulates the circulation and promotes concentrated breathing. It has a special effect on the Vishuddhi Chakra (throat chakra). Level: Advanced Duration: up to 3 minutes as a static posture Repetition: up to 3 …
Supta Baddha Konasana – Lying bound angle posture Sanskrit: Supta – sleeping or dreaming, Baddha – bound, Kona – angle, Asana – pose Supta Baddha Konasala is also referred to as the Lying Butterfly or Sleeping Butterfly. This pose is a variation of Titali Asana / Baddha Konasana. In addition to the hip-opening effect, this …
