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: Beginner
• Duration: 15 seconds to 1 minute per page
• Repetition: one round per side
• Stretches: shoulders, back, abdomen, groin
• Strengthens: lungs, arms, chest, shoulders
• Chakra: Mooladhara and Ajna Chakra (Root Chakra and Third Eye)

Benefits

Stretches shoulders, lungs, chest, abdomen, and neck

Improves breathing

Strengthens blood circulation

Improves concentration

Gives peace and inner balance

Improves balance and coordination

 

Contraindications

Weak heart

Sensitive/unstable knees

Discomfort in the knee or hip

 

Instructions for Virabhadrasana 1

1. Stand in Tadasana. Back is straight and the whole body in a straight line.
2. Exhale and bring your left foot far back. Turn your foot 45 degrees outward. The heels of both feet are in line. Both pelvic bones and upper body point to the left side.
3. Raise your arms at shoulder level and stretch your fingers.
4. The right foot is pointing straight forward. Bend your knee and lower your body until your thigh is parallel to the floor. The knee is right over the ankle. Upper and lower leg form an angle of 90 degrees. If necessary, adjust the distance between the feet.
5. Turn your upper body and pelvis forward, arms follow and are now on the sides. The outer edge of your left foot is on the ground.
6. Now lift the arms and bring the palms together over your head. Stretch your arms and spine as far back as it is still comfortable for you. Look at your hands and find your balance.
7. That is the final position. Hold it for 15 seconds in the beginning and slowly increase the duration up to a minute.
8. To get out of the posture, raise the upper body, lower the arms to shoulder level, turn the pelvis and upper body to the left side, and bring the feet together step by step or with a jump. Relax for a few moments in Tadasana.
9. Repeat with the right foot behind.

 

The science behind Virabhadrasana 1

This pose is named after the warrior Virabhadra, a servant of Shiva. Sometimes he is also called the son of Shiva, but Shiva could not father any children. According to Vayu Purana (scripture dedicated to Vayu, the God of the Wind), Shiva created Virabhadra out of his mouth. Virabhadrasana I not only deepens your breath but also brings flexibility to your shoulders, neck, and back. It produces heat and improves blood circulation in the legs. Mentally, the warrior improves your stamina and brings peace and stability to your mind. On the energetic level, this pose strengthens the Mooladhara Chakra and the Ajna Chakra. It gives grounding and strengthens the intuition and imagination.

 

Attention: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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 hamstrings
• Strengthens: hips and arms
• Chakra: Swadhisthana Chakra (Sacral Chakra)

Benefits

Makes the hips flexible

Massages and activates the abdominal organs (liver, pancreas, spleen, kidneys, adrenal glands)

Helps reducing overweight

Strengthens the nerves and muscles in the spine

Stimulates digestion

 

Contraindications

Slipped disc

Hernia

 

Instructions for Paschimottanasana

1. Sit with your legs stretched out. Feet together and hands on the knees. The spine is erect. This is the starting position.
2. Relax the whole body and breathe calmly and deeply.
3. Exhale and slowly lean forward from the hips. The hands slide on the legs towards the feet. The back stays straight.
4. If possible, grasp the big toes with your fingers. Otherwise, keep your hands on the heels, the ankles or the shin bones.
5. Inhale and hold this position for a few seconds. Relax the back and leg muscles. Feel the stretch in the back and legs.
6. Keep the legs straight and use the arm muscles (not the back muscles) to intensify the stretch. Exhale, bend the elbows and bring the upper body closer to the legs. Try to touch the knees with your forehead without straining. That's the end position. Breathe calmly and deeply.
7. Initially only hold this position for a few seconds and slowly increase the time span to five minutes.
8. Breathe in and return to the starting position.

 

Science behind Paschimottanasana

Paschimottanasana massages the internal organs such as the liver, kidneys, and pancreas. Thus, this pose helps the digestive, excretory, immune and endocrine systems. Paschimottanasana helps to develop patience, dedication, and flexibility (both physical and mental). If you hold the position longer, it shows an effect on Sushumna. Paschimottanasana allows advanced yogis to awaken their kundalini and gradually expanding their consciousness.

 

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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 10 rounds (both sides = 1 round)
• Stretches: sides, hips, legs, back
• Strengthens: pelvis
• Chakra: Manipura Chakra (Solar Plexus)

Benefits

Makes the hips and neck flexible

Stretches the leg and back muscles

Stimulates digestion

Tightens the thigh muscles

Relaxes body and mind

Improves body awareness

Betters mild depression

 

Contraindication

Slipped disc

Back injuries

High blood pressure

Problems with knees or hips require special awareness

 

Instructions for Trikonasana

1. Stand upright with your feet shoulder-width apart. Turn your right foot to the right side.
2. Breathe in and lift your arms. Bring them to the shoulder level. They form a straight line for the entire practice.
3. Exhale and bend to the right. Put your right hand on your right foot (or lower leg). The knees are not bent. The arms still form a straight line.
4. Now, look up to the left hand.
5. Stay 15 seconds (hold breath) or for one minute (keep breathing) in the final position.
6. Then inhale and return to an upright position. The arms are still in line.
7. Repeat the pose on the left side. That is one round.

 

The science behind Trikonasana

Trikonasana stretches the legs and hips. The energy lines are activated, resulting in more vitality. This pose not only improves the flexibility of the body but also grounds you. Regular practice reduces fat on the waistline.

On a spiritual level, Trikonasana activates your fire center, the Manipura Chakra. This improves your stamina. Activating or energizing an energy center is not the same as opening chakras.

 

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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. In addition, the uterus is stimulated, which increases fertility. You can find more information here: Yoga in pregnancy, Yoga and Ayurveda for fertility

• Level: Beginner
• Duration: 30 seconds - 5 minutes
• Repetition: none
• Stretches: inner thigh muscles
• Strengthens: pelvic floor, gluteal muscles, inner thigh muscles
• Chakra: Mooladhara Chakra (Root Chakra)

Benefits

Makes the hips flexible and opens them

Preparation for Padmasana (lotus position)

Relaxation of the inner thigh muscles (often tensed)

Helps with fatigue due to prolonged standing and walking

Helps with menstrual cramps

Relieves stress

Strengthens bladder and kidneys

Stimulates the uterus

Prevents sciatica

 

Contraindication

Sciatica

Problems in the coccyx or sacrum

Uterine prolapse

First eight weeks after birth

Knee injuries

 

Instructions for Titali Asana

1. Sit with your legs stretched out. Feet are close to each other. Keep breathing calmly and deeply throughout the exercise.
2. Bend your knees and bring your soles together. The heels should be as close as possible to the perineum. Relax the inner thigh muscles.
3. Grasp the feet with both hands. Move the knees carefully up and down, without force. You can perform up to 30 "butterfly blows" or practice for as long as it feels good. The back remains straight.

 

The science behind Titali Asana

Titali Asana is the dynamic variant of Baddhakonasana. The latter stretches the thigh due to the static position. Titali Asana opens the hips because of the up and down movement. Further, the energy flow in the pelvis and lower abdomen is stimulated.

In India, you can see this pose on a daily basis. Not only the cobbler (oh yes, they are still cobblers in India), but also other craftsmen, traders or even housewives are sitting in Baddhakonasana when they do their day's work.

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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 of this pose.

• Level: Beginner / Advanced
• Duration: a few seconds to 5 minutes
• Repetition: none
• Stretches: neck
• Strengthens: neck, internal organs, thyroid, spinal nerves
• Chakra: Vishuddhi Chakra (Throat Chakra)

Benefits

 Stimulates the thyroid gland

 Regulates the circulatory, respiratory, digestive, reproductive, nervous and endocrine systems

 Soothes the mind

 Strengthens the immune system

 Has an effect on the parathyroid glands (normal bone development)

 Deepens the abdominal breathing

 Internal organs are massaged

 Helps with hemorrhoids by reducing the pressure on the anus

 Blood flow in the legs and lower abdomen is stimulated

 Makes the neck flexible

 Strengthens the spinal nerves

 Rejuvenates eyes, ears, and vocal cords

 

Contraindications

Enlarged thyroid, spleen or liver

Slipped disc

High blood pressure

Weak heart

Thrombosis

Menstruation

Advanced pregnancy

Weak blood vessels in the eyes

Impure blood (would flow to the brain)

 

Instructions for Sarvangasana

1. Lie flat on the back. The head and spine are in a straight line. The legs are pushed through and the feet touch each other. Hands are lying next to the body, palms down. Relax the whole body and your mind. Inhale.
2. Hold your breath until you are in the final position. Tighten your abdominal muscles and use your arms to raise your legs to a vertical position.
3. When the legs are in an upright position, press your arms and hands against the floor.
4. Slowly roll the buttocks and back off the floor and raise the upper body to an upright position.
5. Turn your palms upwards, bend your elbows and support your back with your hands. The elbows are about shoulder-width apart on the floor.
6. Now push the chest forward so that it presses lightly against the chin.
7. In this final position, the legs are vertical, pushed through and together. They form a straight line with the upper body. Breathe slowly and deeply. Close your eyes and relax your whole body.
8. To get out of the pose, hold your breath and bring your legs over your head down towards the floor. They are still stretched out. Slowly take your hands off your back and put your arms down next to your body, palms facing down. Now lower your back slowly - vertebra by vertebra – in a controlled manner. Then lower the buttocks and legs on the floor. That is done without the help of the hands.
9. Relax in Shavasana until your breathing and heart rate have returned to normal.

 

The science behind Sarvangasana

Sarvangasana has a tremendous effect on our body, mind and energy balance. In the Hatha Yoga Pradipika, this exercise is highly praised. It should have a rejuvenating effect and balance the sun and moon energy in the body. In addition, Sarvangasana opens Sushumna (the subtle channel of the spine). Jatharagni, the digestive fire, is stimulated. However, Sarvangasana has the greatest effect on the Vishuddhi Chakra and the purity associated with it. As the name suggests, this posture affects all parts of the body - especially the thyroid, which is responsible for the energy supply.

 

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

 

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 back
• Strengthens: arms, wrists
• Chakra: Ajna Chakra (Third Eye)

Benefits

 Balances the nervous system

 Improves concentration

 Strengthens the arms and wrists

 Improves balance

 

Contraindication

High blood pressure

Heart problems

Wrist problems

Sinus thrombosis (Cerebral venous sinus thrombosis)

 

Instructions for Baka Dhyanasana

1. Squat on the floor with your feet slightly apart.
2. Stand up on your toes and place your hands on the ground right in front of your feet. The fingers are pointing front. The elbows are slightly bent.
3. Lean forward and bring your knees on the outside of your upper arms as close to your armpits as possible.
4. Lean forward even more and put your body weight on your arms. Lift the feet off the ground.
5. Stare ether at the tip of your nose or at a point about 1m in front of you.
6. Hold this final position as long as it is comfortable and possible for you. If you just hold it for a moment, hold your breath. If you stay longer in the posture, continue to breathe normally.
7. Slowly lower your feet and release your arms. Relax for a few moments.

 

The science behind Baka Dhyanasana

Although this posture may seem difficult, it can be mastered quickly. The key is not muscle strength, but coordination and balance. When you have mastered the basic pose, you can move on to various variations.

Focusing on the tip of your nose in the final position directs energy to the Ajna Chakra. This energy center is the home of our intuition and imagination. Through the Ajna Chakra, you can get in touch with your higher self.

 

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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 / Advanced
• Duration: a few minutes - hours (for higher spiritual practices)
• Repetition: none
• Stretches: ankle, knee
• Strengthens: lower back, knees,
• Chakra: Manipura Chakra (Solar Plexus)

Benefits

Promotes blood circulation in the pelvic region

Strengthens the pelvic muscles and pelvic floor

Helps with hemorrhoids

Prevents hernia

Relieves menstrual problems

Helps against constipation and heartburn

Promotes digestion

 

Contraindication

pain in knees (maybe possible with separated knees)

problems in the ankles

 

Instructions for Vajrasana

1. Kneel on the floor with the knees close together. Bring your big toes together and let your heels tilt outward.
2. Now lower the buttocks between your feet. The heels touch the outer sides of the hips.
3. Put your hands on your knees, palms facing down.
4. Back and head are in a straight line. Do not straighten your back too much.
5. Close your eyes and relax the whole body, especially the arms.
6. Breathe calmly and slowly. Focus on the natural flow of breath.

 

The science behind Vajrasana

Vajrasana is primarily a meditation pose. Muslims and Buddhists pray in this pose. For those who find it difficult to meditate in Siddhasana (cross-legged) or Padmasana (lotus pose), this pose is a good alternative.

Keep your attention on your legs, buttocks, and spine at the beginning. Once you feel well in this pose, you can concentrate on your breath. This brings peace and balance to your mind. Spiritually, this posture affects the Manipura Chakra, your fire center. It is responsible for getting things done.

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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 if the pose is held for only a few seconds
• Stretches: back, legs, spinal nerves
• Strengthens: spinal nerves
• Chakra: Swadhisthana Chakra (Sacral Chakra)

Benefits

 Massages the digestive organs

 Helps with constipation and flatulence

 Stimulates the metabolism

 Improves concentration

 Helps with throat and nose problems

Weight loss (when practiced dynamically)

 Helps with mild depression

 

Contraindications

Severe back injuries

Slipped disc

Sciatica

High blood pressure

Hernia

Acid reflux

 

Instructions for Padahastasana

1. Stand upright with the legs together and the arms next to the body. Relax the body. Distribute the weight evenly on both legs. That's the starting position. Inhale.
2. Exhale and lean forward slowly. Start with the head by bringing the chin to the sternum. Then bend the upper body. Relax your shoulders and let your arms hang loose. As you lean forward, you imagine the body has no bones or muscles. Do not strain
3. Place your fingers under or beside your feet. If this is not possible, bring your fingertips as close to the ground as possible. Relax the neck. The body is completely bent forward, the knees are stretched through and the forehead almost touches the knees.
4. Hold the final position for as long as it is comfortable for you and breathe calmly and deeply.
5. Breathe in and slowly return to the starting position. Relax before you make the next round.

 

The science behind Padahastasana

Padahastasana is one of the 84 basic postures of Hatha Yoga. The dynamic variation of Padahastasana is position 3 and 10 in sun salutation (Suryanamaskara) as well as position 3 and 12 in moon salutation (Chandranamaskara).

This posture is ideal for people who sit a lot as it stretches the entire back side of the body from the heels to the neck. It also calms the mind and balances the nervous system.
Energetically, Padahastasana mainly affects the Swadhisthana Chakra (sacral chakra) and thus promotes creativity and motivation. It also helps with fatigue and mild depression as it reduces tamas.

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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 times as dynamic asana
• Stretches: abdomen, neck, spine, intestines, thigh muscles
• Strengthens: internal organs, spinal nerves
• Chakra: Swadhisthana and Vishuddhi Chakra (Sacral and Throat Chakra)

Benefits

Promotes the digestive and reproductive system

Helps in constipation

Stimulates the thyroid gland

Improves posture

Helps with asthma

 

Contraindications

Lumbago

 

Instructions for Ushtrasana

1. Sit in Vajrasana. Knees and ankles are close together. Breathe calmly and normally throughout the exercise. Do not breathe deeply as the chest is stretched.
2. Now get up on your knees with your arms hanging on the sides of the body.
3. Bend back slowly. First, grab the right heel with your right hand and then the left heel with your left hand. Do not strain.
4. Now push the hips forward, keep the thighs upright and lower the head and back as far back as comfortable.
5. Relax the entire body, especially the back muscles. Your weight is evenly distributed on legs and arms.
6. That is the final position. Stay in this posture for as long as it is comfortable.
7. To get out of the position, lift your head first, then release your hands one after the other and stand up.

 

The science behind Ushtrasana

Ushtrasana stretches both the front and the backside of the body. In the beginning, you might perceive the intense stretching as unpleasant, as the intercostal muscles and abdominal muscles are mostly shortened. Often, the practitioner also struggles with a mental resistance to lean back - into the unknown/invisible/ uncertain. The fear of darkness and loneliness is connected to this. With regular practice, you will overcome these fears. You will develop joy and open your mind spiritually.

 

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.