Deal with JANUARY BLUES from a CALM place with Yoga & Ayurveda

Yoga asanas & Ayurveda self-massage video for your wellbeing.

Both Yoga & Ayurveda believe that blues and stress stem from the MIND.  By their nature, if there is attachment, craving, and desire – as impulses that can’t be satisfied, they can create negative psychological disposition in the mind leading to stress and a counter-reaction to it.

Ayurveda asks us to consider what we can handle, so it is imperative to get to know what we need or not to stay balanced. Regardless of the root of the problem, how we respond to it varies according to our individual mind-body constitution AKA the Dohas: Vata – Pitta – Kapha.


Author: Liilamaya – Liliana Galvis, Yoga Teacher (E-RYT500)

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Start by Recognizing the signs: 

VATA Types:

Prone to distraction, anxiety, worry, weight loss, teeth grinding, insomnia, and constipation, fast speech.

Foods to FAVOR:

(Sweet, sour and salty taste) Warming foods like rice, wheat, soups, stews, handful of nuts, and milk products; avoid raw food like salads and dry, airy foods like popcorn and anything COLD.

Healing Herbs and Scents:

Ginger, cumin, fennel, coriander, cinnamon, cardamom, calamus, valerian, nutmeg, holy-basil & camomille. Take a natural laxative before bedtime: flaxseed, psyllium husks.

ASANAS: 

(Grounding) balasana (Child’s pose), any seated forward bend ex: pashimottanasana, badhakonasana (butterfly), upavistha Konasana (wide angle seated forward bend) & savasana (dead pose).

For these asanas make your surrounding quiet. Disconnect your phone, turn off noises; open the windows to allow fresh air in the room, but stay warm; turn the lights down, put some candles on and take 20-30 minutes for the following asana sequences:

Balasana (Child` s pose)

 

This is a healing and relaxing pose, feel free to do it anytime you need a little bit of break in your yoga practice or  just whenever you would like to  simply relax.

There are two ways to do it:

a) Sit down on your heels as much as possible,  separate your knees hip width apart. Slowly fold forward, your chest between your knees and let your forehead touch the earth. You can stretch your arms forward, palms facing down, OR your arms alongside your  body, palms facing up.

b) Sit down on your heels and slowly fold forward, let your chest touch your tights  and place your forehead on the earth. You can stretch your arms forward, palms facing down, OR your arms alongside your  body, palms facing up.

Pashimottanasana (seated forward bend)

Sit in dandasana; Upright with the legs stretched out forward.  Press actively through your heels. Take a deep breath in and on the exhale gently reach out  of the hips and lean as far forward as you can to allow the belly to rest on your thighs and your hands to grab your feet . Try to bend right from the pelvic region of  allow your back to lengthen from the tailbone. Try to keep your back as long as possible. Take a few deep inhales and on the exhales focus on getting deeper and deeper into the pose. Maybe not for the first time, but with time you can rest your chin on your knees and just relax. Try to stay here from 1 to 5 minutes and breath constantly and calmly.

The mind is rested in this position, because this pose massages the heart, the spine column and the abdominal organs and we will feel refreshed and rested.

Badhakonasana (Butterfly)

Sit down on the floor and bring your soles of your feet to touch. (like a book) Keeping your back long and your heels as close to your pelvis as you comfortably can . For a more restorative variation, have your feet further away from your midline, forming a larger angle in between your upper and lower legs. Grab a hold of your feet or when it is more comfortable place your hands on the floor in front of you.  It is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings.

Then after the flapping, simply  relax, take a deep breaths and lean forward. Allow for your head to fall naturally towards your feet and eventually the forehead will rest on your feet. To aid in the release of any potential pressure on the knees and hip joints, place blocks or blankets underneath the knees. You can keep this pose for 3 to 5 minutes . It Stimulates the heart and improves circulation.

Upavistha Konasana (Wide-Angle Seated Forward Bend)

 

Sit in dandasana (upright) with both legs open to an angle of about 90 degrees. (the full expression split is 180 degrees so if you have the flexibility, go for it!) To warm up into the pose:

Using the breath to move: fold over to the right leg and then to the left. It will increase spinal and hamstring flexibility. Try to bend right from the pelvic region of your back  Then walking your hands forward, reach out as far as your can between your legs. Do not force and go as far as it feels good and eventually you will rest your face on both your hands. Increase the forward bend on each exhalation until you feel a comfortable stretch both in your hamstrings and adductors – inner thighs. Persistence is required. Be careful and patient with yourself. This posture calms the mind complitely. Keep the pose for about 5 minutes.

Shavasana ( Dead pose)

 

Time to relax, time to rest body and mind. Make yourself comfortable, use blankets as needed.  Allow your feet to roll in any direction , as it is more comfortable. Separate the legs further than hip-width apart. Rock slightly from side to side and broaden the back ribs and the shoulder blades away from the spine. Let your arms lie beside you, palms facing up. Make sure the shoulder blades are resting evenly on the floor.

Pay attention to the energies flowing in your body and then relax completely, connect to the sensation of release in your entire body, all body parts melting into the earth; feel them becoming heavy, warm and soft. Simply concentrate on your breath which by this point is quite shallow, calm and relax. Take your time from 5 up to 30 minutes.

Breathing – Pranayama & Meditation:

Surya Pranayama (solar-right nostril breathing), Ujjayi (victorious breath) & Nadi Shodana (alternate nostril breathing) and meditation at the heart center.

Other tips:

Self-massage regularly with warm oil (sesame is the best), add a few drops of your favorite essential oil, also massage feet and top of head with warm oil before bed time.

PITTA types:

Bouts of anger, outbursts, criticism, migraines, ulcers, inflamed skin, and burning hands and feet. 

Foods to FAVOR:

(Sweet, bitter & astringent tastes) Cooling foods like cucumbers, melons, dates, juices, raw foods, water should be taken cool; avoid spicy and astringent foods, like chili peppers, radishes, tomatoes, cranberries, and grapefruits.

Healings Herbs and Scents:

Jasmine, lavender, rose, sandalwood, lotus seed, passion flower, hibiscus, ALOE, barberry, turmeric, fennel, coriander, cumin & mint. 

ASANAS:

Salamba sarvangasana, (Shoulder stand), Ustrasana (Camel Pose), Matsyasana (Fish Pose), Utthita Parsvakonasana (Extended Side Angle), Meru Vakrasana (Simple Spinal Twist) and Ardha Matsyendrasana (Semi Spinal Seated Twist), Supta Vajrasana (Sleeping Thunderbolt or Diamond Pose).

Salamba sarvangasana (Shoulderstand)

 

It is told to be an “all members pose”, because all part of the body are at work in this pose. Lie down on the floor. Bend the knees  and gently move them towards the stomach. With the help of your hands, slowly peel hips from the floor and rest your hand on your hips by bending the arms at the elbows. With care, breath and awareness raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Slowly, lift your bent knees toward the ceiling. In this Asana the whole weight of the body is position on top of the shoulders. You truly stand on the shoulders with the help and support of the elbows.  Only the back of the head, neck, shoulders and the backs of the upper arms rest on the floor. Adjust your hands and legs to suit your needs.

Stay in this position for minimum of 5 minutes with constant normal breathing. This should immediately be followed by Matsyasana (fish posture). This will relieve pains in the back part of the neck and intensify the usefulness of Sarvangasana. It supplies a large quantity of blood to the spinal roots of nerves. Calms the brain and helps relieve stress and mild depression

Matsyasana (Fish pose)

 

Lie on the floor with your knees bent or with the legs straight pressed against the floor. Put your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands and lift your upper torso and head away from the floor. Then CAREFULLY release your head back onto the floor. Having arched your spine, put your head so that your crown rests on the ground (Depending on how high you can arch your back and lift your chest, either the back of your head or its crown will rest on the floor.) Press your elbows down on the floor, inhale, and arch your chest upward as far as you can and breath normally. Matsyasana is told to be the “destroyer of all diseases.” It releases pressure on your nerves. Hold it at about 2,5 minutes.

Ustrasana (Camel Pose)

 

Start in a kneeling position, then lift torso up and bring your knees hip width apart (adjust accordingly), place your hands on your lower back. Take a deep breath in and relax, on the next inhale start to move your hips as far forward as you can as you lift your heart towards the sky and lean your head back, all with masses of awareness and control.

Carefully place your hands on your ankle joints for support. 

Other variation is to start sitting on the heels place your hands behind you on the floor. Lift your hips forward and arch your back. Reach until your thighs are perpendicular to the floor, supporting yourself with your hands on your lower back or hand on the ankle joints.  Continuing to raise heart to heavens and your hips up and forward as much as you possibly can.

Breathing easy always.

This position should be held just about half or one minute. if you are feeling low and tired, the Camel Pose can help you de-stress and relax the mind, while it improves blood circulation to brain.

Utthita Parsvakonasana (Extended Side Angle)

 

Stand in Warrior II position and lower your right arm so that your forearm rests on your right thigh, you can rest here or if more advanced: bring your hand to grab ankle or the ground inside your front heel, with the other arm, reach it up and over to reach your ear as you spiral through the vertebrae in opposite directions. Bring your left shoulder, torso and legs all in one diagonal line.Your gaze could be forward, up or towards your open hand. Keep the muscles in your face relaxed.  Repeat on the other side.

Ardha Matsyendrasana (Semi Spinal Seated Twist)

 

Start in Dandasana, (sitting with both legs straight out in front of you) Using your hands and arms to keep your torso upright and core to maintain pelvis on the floor, bring your right foot outside of the left knee. Keep left leg engaged and foot flexed. Bring your left hand behind you in front of your lower back and your right hand to the outside of your left thigh. Take a deep inhale to lengthen the spine tall and use the exhale to start to twist from the axis of rotation of the tail bone. Pose at the end of the exhales, and use every inhale to get taller and each exhale to get deeper into the core and twist further. With awareness and love. 

Supta varjasana (Sleeping Thunderbolt )

 

Sit in Vajra -asana (Diamond Pose). This means sitting on your knees, keeping your knees together . Then spread your knees and sit between the feet. With care and breath control, start to lean back and slowly put your elbows to the floor . Either stay here or if you can lie down and rest on the floor, bring your arms over your head clasping the elbows, resting here.

Arch your back and bend backward. Support yourself on the arms and elbows or if you can lean back totally. The head  should touch the ground with the back arched. RESTORATIVE OPTION: place a pillow under your back. Try to keep this position for one minute and then return to vajarsana first and then straightening the legs. This posture will help you calm down your min

Breathing – Pranayama & Meditation:

Chandra pranayama (lunar-left nostril breathing), Sitali (tongue is rolled like a tube, inhale through tongue, exhale trough mouth) Ujjayi (victorious breath) & Nadi Shodana (alternate nostril breathing), meditation: Mantra repetition is most favorable.

Other Tips: 

Take daily walks, preferably in nature, practice cooling pranamaya and meditate visualizing yourself in a cooling environment such as a mountain top.

KAPHA types:

Stubborn, lethargic, possessive, depressed, prone to overeating, and resistant to change.

Foods to FAVOR:

(Pungent, bitter & astringent tastes) Artichokes, eggplant, broccoli, cherries, cranberries, and pears. Occasional fasting is recommended, avoid: eating too early in the AM an late at night, ice-cream and fatty foods, sweets and nuts; carefully monitor quantity of food.

Healing Herbs and Scents:

cayenne, black pepper, dry ginger, mustard, saffron, myrrh, aloe, cloves, rosemary, frankincense, sage & bayberry.

ASANAS

(repetition key & jump between transitions and during vinyasas): SURYA Namaskar, Sirsasana (headstand), any handstands postures, Dhanurasana (bow), Bhujangasana (cobra), ustrasana (camel), shalambasana (locust), halasana (plow).

Halasana (plow)

 

Lie down on your back. Arms along side your body palms facing down. Engaging the core, using breath and awareness, press the palms down and star to raise both legs upwards keeping your legs straight, once legs are vertical, engaging abdominals, start to peel vertebrae by vertebrae off the floor to bring legs parallel and you can touch the ground behind – if you can. You can also support the pelvis with the hands or if more advanced, reach your feet with your hands. This posture relaxes the heart, while it brings more blood flow to the head, drains and lungs. It helps to reduce stress.

Sirsasana (headstand)

 

Kneel on the floor. Bring your forearms down to your mat, lace all your fingers together, make sure that the elbows are shoulder are width-apart.  Set the crown of your head on the floor. Lift your knees off the floor and engage the legs. Carefully walk your feet closer to your elbows,  until your hips are over your shoulders  Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible.  Carefully try to lift one leg up at a time OR both if you are more advanced, even if it means bending your knees. As the legs rise perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the heavens (straightening the knees if you bent them to come up). 

This posture allows healthy, pure blood flow to brain cells and stimulates the nervous system. In this way calms and smoothes the mind.

Dhanurasana (bow)

 

 

Bhujangasana (cobra)

 

 

Shalambasana (locust)

 

Breathing – Pranayama & Meditation:

Bhastrika (bellows breath), kapalabhati (breath of fire), Surya pranayama (solar-right nostril breathing).

Other Tips:

For Kapha to stay balanced, it need movement and a healthy low fat diet, positive company and a Vata friend to encourage them to exercise.

Some of the best postures which aid in releasing tension of the body are:

 Supta Baddha Konasana ( reclined bound angle pose)

 Savasana (dead pose)

Anjali Mudra in a cross legged position (prayer position)

Balasana (child’s pose)

Viparita Karani (Legs-Up-the-wall)

MEDITATION

NamastXx

Liilamaya – Liliana Galvis

YOGA TEACHER (E-RYT500) AND AYURVEDIC TREATMENTS

Director of LilyPod Yoga & Ayurveda School.
उत्पल

“RURAL WELLNESS RETREAT OF THE YEAR – SPAIN “

We all have the free, wild warrior in us.

IBIZASPIRIT YOGA BLOG

The Warrior Pose on road.

The Warrior Pose brings a lot of power and energy within the body. Hence it is considered as a pose of a warrior. It cultivates presence, benefits muscles and activates the eye-, heart-, solar plexus-, sacral- and root-chakra. Last week I was on travel in Turkey and practiced yoga at different nice opportunities and places, of course also this pose.


Virabhadrasana III – Warrior III

This asana looks super easy, but is a real physically challenge for many of us. However challenges are great, aren´t they? If a new situation shows itself to you, it will spark your enthusiasm, creativity and a further development of yourself. Let off steam in the playing field of life and see what’s possible … that’s fun. Open the wings and go for it.

Virabhadrasana III lets us play – balance – opening – force – putting focus.

Your yoga mat is rolled out or you are standing somewhere, at your workplace, at the cash register in the supermarket or wherever you are.

Keep you feet hip-width apart. Open your feet waist down, imagine a third foot between the other two. Your left foot makes a small lunge back and you bring the balance on your right leg.

Your pelvis straightens up and the head crown rises to the sky. You spread both arms at shoulder level and release your left foot from the floor. With the leverage of the leg, your body orientates forward until the upper body is aligned parallel to the ground.

Intensify this exercise by moving consciously the lower abdomen to the spine, the left leg lifts in extension of the upper body. Are you standing safe, you can pull your left arm stretched back towards the left stretched leg. Stretch both arms apart and stretch the spine, staying strong in your abdomen. (Uddiyana Bandha fixed).

You can bring your hands forward at the end for the full Warrior III

I wish all readers a healthy, happy 2019 and wide wings for your wishes !

Love

Claudia

Author: Claudia Hahn

Visit our yoga & fitness portal to learn how you can benefit from this platform as a teacher, trainer or organizer of seminars.

Reflect and come back into the here and now.

IBIZASPIRIT platform yoga blog

The valuable time between Christmas and New Year.

For many people, the period between Christmas and New Year is a time of contemplation. It is quiet, many of us are at home or relax on vacation. Finally, time for the things that were set back a little more or less throughout the year. We reflect, think about what we achieved, what was good and what was less good. An annual review takes place in the mind. Then we calmly come back into the here and now and collect energy for the new year.


How I positively changed myself.

At the beginning of 2018, the word “freedom” danced around in my head, manifesting itself throughout the year so much that my life circumstances created afterwards. Because I always looked at this word and imagined how I would do with it … I already felt “freedom”. Now I can say “Wow”. From a professional perspective, there has been a new change that has brought me freedom to be self-creative. For next year, there is another word for me, I accept what happens and just keep going as before, in one or the other direction give a little more gas, because to see what can develop is very exciting for me.

Do you also have a word that changes yourself? Or do you rather say “I let myself surprise what the new year will bring”? We are free in thinking. And especially right now, since we have got some time. Do you have to work between the holidays, I wish you that at least everything runs a bit quieter than usual and you can go down from the gas pedal.

For this short blog, I’ve brought you an exercise that will help you stimulate your body and organs to get your metabolism and digestion going. It settles the energy balance of the right and left side of the body and helps you to open your heart and focus on the things you just experience. Come back into the here and now. There are easier and more difficult ways to do this exercise. I have described an easier version. Do it slowly and at the speed that is most comfortable for you:

ARDHA-MATSYENDRASANA

Starting position: Twisted seat.

You sit cross-legged on your mat and stretch out your right leg. The left leg remains bent. Depending on how it is possible, place your left foot to the right inner thigh or place the heel to the right thigh near the hipbone (as in the ½ lotus). The left hand sits on the right tibia, the right one sits behind the pelvis on the floor. Breathe in and set up your spine, with the exhale you turn out to the right side.

Repeat the exercise on the other side. As you can see in the following pictures, you can also rotate from the cross-legged sitting position to the side. Use a chair when cross-legged is uncomfortable.

Reflect and come back into the here and now
Reflect and come back into the here and now
Reflect and come back into the here and now
Reflect and come back into the here and now

 

Reflect and come back into the here and now
Reflect and come back into the here and now

Author: Claudia Hahn

Visit our yoga & fitness portal to learn how you can benefit from this platform as a teacher, trainer or organizer of seminars.

La practica de yoga trascurre 24h días

Autora: Ianire Casanovas

Yoga es una forma de vida y la practica de yoga trascurre 24h días. Aprende por qué.


Yoga, una forma de vida.

Cada día esta mas extendida la practica de yoga en nuestra sociedad occidental.

A menudo algunos alumnos me preguntan las diferencias entre todos los tipos de yoga que hoy en día existen.

Son muchos los diferente estilos de practica de asanas (posturas) que actualmente están al alcance de nuestra mano, y esto a veces genera confusión.

Pues bien, la practica de asanas es como la puntita del iceberg que sobresale, (es lo que podemos observar), pero solo eso. Una pequeña parte de algo grande.

La practica de yoga trascurre 24h días;

  • como pensamos, sentimos,
  • como nos expresamos,
  • como conseguimos vivir el momento presente,
  • como disfrutamos de la vida,
  • como nos llenamos de prana (la fuerza de vida),
  • como trasformamos los supuestos problemas en lecciones de vida, y
  • como aprendemos de todo esto.

Elegir el estilo de practica de asanas que mas se adapta a ti es solo decisión tuya.

El objetivo de todos y cada uno de ellos es el mismo, acercarte a la plenitud, felicidad y evolución personal.

“Practica desde el corazón”: los resultados serán inmejorables.

Ianire Casasnovas

I love yoga because…and you?

Author: Claudia Hahn

I love yoga because …..

There are plenty of reasons why you can choose the path of yoga. Yoga helped me to become strong, break out of an environment that was not mine. I needed a lot of courage and without yoga I certainly would not have made it. Why do you love yoga and what good things has it brought into your life?


Everyone writes the own story, sometimes with really nice and sometimes with less nice moments. Every experience sets a milestone in our life and makes us grow. I see yoga as one of the most natural methods of self-help we can find. It offers a variety of ideas and possibilities to strengthen one’s own innermost being.

Philosophy, meditation, satsang, and any form other than the body movement on the mat, was strange to me at first. It took me a long time to get that to myself, which I really needed.

My very first yoga class was in a public class that actually pleased me, but that statement from a student after one hour shocked me: “With yoga you have to be careful. If you are not careful you will fall into a huge dark hole. You are poor if you have no one to get you out of there.”

How would you feel with such sentence? Unfortunately that guy couldn´t give understandable reasons for his opinion. At that time I thought in dismay, no, I really didn´t need that. I therefore desisted from yoga.

Yoga came back to me a year later and happily I decided to practice again, Chaturanga Dandasanas, Dogs looking down, Hand-foot balances …. so much body work, so much sweat and then relax, I found out 🙂 that was mine and still is today. I am an absolute Vinyasa Ashtanga fan.

In retrospect, I find that the philosophy of yoga has become an important piece of my life. We are allowed to be as we are, we can experience and make mistakes, because we learn from them, we can differ from others, and we can cheer and scream for joy, even if no one understands us.

As a child, I prayed every night and sent positive thoughts to every creature. The universe has noticed and not forgotten me. Everything you give from you comes back one day to you – I was allowed to experience that not only once. The philosophical explanation of yoga contains a truth that captivates me.

I was very inspired by the 8 steps of the Patanjali Yogasutra. The story contains so much worth knowing. The ancient wise Rishis were clever and knew how to harmonize the vibrations of the environment and nature. What they gave us is a great gift.

The eight stages of Patanjali contain an ethically morally constructed structure that is beneficial for personality development. It’s about the behaviour with the outside world, developing self-discipline in body practice, learning to detoxify  by breathing techniques and learning to observe the outside world as part of life, with the possibility to retreat. It’s about concentration training, about focusing on what you’re doing, meditation that’s nothing but mental education, and the education of the eighth-grade Samadhi: a happy state that’s hard to describe. Being in union with the environment and be completely satisfied.

If you are more interested I can really recommend to read: TKV Desikachar Yoga Tradition and Experience “The Practice of Yoga after the Yoga Sutra of Patanjali.”

Sorrow – pain – healing – happiness and peace …… We live in a massive dualistic system. In this system we can learn to recognize the duality in its positivity. Could we feel the heat without ever having experienced cold? You can choose the word warmth instead of heart warmth. Every experience, every step of our life is so important, it shapes us.

I’ve been teaching yoga for over 12 years and I’m happy to see my students develop during the training. Most of them found the courage to take the step to share their talent with the world. And that is the greatest gift for us all!

I love yoga because ….. Yoga is simply cool.

I wish you a nice pre-Christmas week and would like to give you a little exercise:

Allow yourself to pause, feel your feet on the floor and tell to yourself, here I am and that is wonderful!

Give a smile to you- because what you are doing is something very special.

Love

Claudia

 

 

 

 

The magic time before Christmas – Stay relaxed with Yin Yoga

Author: Claudia Hahn

The cosiest and quietest time of the year has begun, we treat ourselves to every rest we need and take into account the needs of our body ….. of course we do that, don´t we? 😉 Hardly stressed, we buy the most beautiful Christmas gifts for our loved ones and gladly accept the additional tasks of ourwork, because there are still many things to do at the end of the year. Now, who of us is able to do this actually?


The weeks before Christmas can have something magic, but we need to keep balance to be able to enjoy them. We give a fasting go to do all for having a beautiful time with our dearest at the end of the year. We often forget however that we consume much more energy during this time. The lighting conditions have changed, the days have become shorter and our need for relaxation is now much bigger. Treat yourself to a break with Yin Yoga. Draw strength and energy. Charge your battery. 🙂

What is Yin? The Yin belongs to the Yang and comes from the Taoist / Daoist tradition. This nature-related system originated around the 4th century BC. This tradition is described as a tradition of wisdom and has established itself over the millennia as a philosophy of life. The polarities yin and yang are considered. The Yang describes the male, stimulating and logical side. Yin is the feminine, static and calming energy. Two forms of energy that describe the nature of things in our world and their constant transformation.

The symbol represents the wholeness of all things. The white side in the symbol stands for the Yang energy and the black for Yin.

The yang can not do without the yin and the yin without the yang. Both forms of energy form a unity and find each other in the other.

Yin-Yang

Earth-sky

Deep-high

Dark-bright

Water-fire

Stabil-conversion

Moon-sun

passivity-activity

In Yang Yoga you will find all muscle active yoga styles like Hatha Yoga, Vinyasa Yoga, Ashtanga Yoga…..

In Yin Yoga classes you find a training in more passive muscle activity and the positions are held for a longer period of time.

We are allowed to let ourselves down and just enjoy the individual exercises. Why do we do that? The answer of this is, we want to loosen up underlying fascia structures / connective tissue structures, make them supple and allow our meridian system a better flow of energy. Moreover Yin Yoga gives us room to come in a very pleasant mental retire, switch off and watch oureselves heedfully.

In the following I have described  a small exercise sequence 🙂

It should bring you serenity in the current magic of the time before Christmas and give you a sense of letting go. Give yourself a few minutes, completely for you ….. 15 minutes … or less, how you like.

1. Butterfly

2. Lying heart opener

3. Lying twist

Find a cozy and warm place, take out a blanket or your yoga mat, light a candle, if that’s your taste. You can practice without music but also with music that has a nice, pleasant effect and invites you to relax.

Material: 2 small pillows and one or two blankets.

1. You sit down on your mat for the first exercise, stretch both legs forward, the soles of your feet touch and your knees are slightly open to the side, and a pillow under each of your knees. Now relax and lean over your legs, just as far as you come. The most important is to be relaxed. The body does it all by itself.

You breathe in through the nose and direct your breath into the abdomen, over your back you let the breath out. Imagine figuratively that you exactly breath this way.

Stay for 3-5 minutes and also longer, if you like.

Butterfly position

2. For the next exercise, roll your blanket to a long sausage, take a second blanket and roll them together. You put the blanket lengthwise on your underlay and sit down in front of it, hold yourself a little up and calm down on the blanket roll. Your sternum should be able to open well and your shoulders sink low and relaxed. The legs are stretched. You can put the pillow under your knee.

Stay for 5-8 minutes, then lay on the leftside, pull your knees to the chest. Put the ceiling sausage aside and get inthe supine position.

Shavasana with heart opener

3. In supine position you put both feet on, the fingers are stilted an press your hands in the ground, as well as your shoulders. Now roll your back slowly up from the mat vertebra by vertebra and let your hipbones shine like two lamps to the ceiling. Lay your back slowly on the mat again. Roll up a second time but not that high like before and shift your pelvis slightly to the left side, droop your knees to the right side. You open the arms at shoulder level. Lie relaxed and inhale into your left flank side.

Stay for 3-5 minutes and then shift the pelvis to the right side to repeat the exercise on the left. Finally, cover yourself and stay in a supine position for a few minutes …. enjoy and relax ….

Lying twist

After each exercise, you feel into yourself and give your body what it needs, sometimes it likes to stretch to compensate ……..

Stay relaxed – because stress can anyone 🙂

I wish you yin and yang harmony and a nice advent season.

Let me know if you have any questions or comments to this exercise.

Love

Claudia

The spirit of Buddha in our Yoga practice

Author: Claudia Hahn

Do you also have a Buddha, which beautifies your home or workplace? What happens in you when you look at a Buddha? He expresses peace, freedom, silence, endlessness, unity and a strong surrender of love …  Can you feel that? Buddha means “the awakened.” Hatred, desire and ignorance fell away from him. Read in the following text, what this means and how we transfer his teachings in our Yoga practice.


Who is really behind Buddha?

His bourgeois name is Siddhartha Gautama. Siddharta saw the light of the day about 563 B.C. in Lumbini, near the city Kapilavastu, in today´s Nepal.

His mother died 7 days after his birth. He grew up with his father and foster mother in very rich conditions.

At 16, Siddharta was married to Princess Yasodhara. Both lived in very prosperous circumstances and got a son together.

Siddharta was not satisfied despite the very good quality of life and felt unfulfilled. He left the sheltered home at the age of 29 and moved out into the surrounding area. His previous carefree life was wonderful and the suffering he encountered outside was completely alien to him.

He met people who showed him aging, illness, death and pain. Siddhartha was very touched by the whole and decided to find a way out of this suffering. He began to lead the life of an ascetic (asket = a abstemious person). He dealt with the study of varios religions.

The outside world, however, gave him no answer and so he began to seek the solution in his inner. He learned the yoga practice and to meditate. One reads that he awoke under a poplar fig on a full moon night during an inwardly self-absorption. The tree of wisdom, that´s what the poplar fig is called, maybe you´ve heard of it before.

All the qualities, which produce suffering of man fell away from him. He realized that ultimately the human being is responsible for his own suffering. Suffering results from one´s own destructive thought and behavioral patterns.  If we learn to accept the things we experience as they are, no suffering can arise.

Buddha died at the age of 80 in Kushinagar, in today’s state of Uttar Pradesh. According to tradition, he died due to eating a rotten mushroom soup.

The teachings, Buddhas show a way of reorientation of each individual and thus is beneficial to their own personality development.

I am very happy about the parallels that show up here to yoga and we can thus say very well that Buddhism and Hinduism and the philosophical teachings of Yoga, the 8 levels of Patanjali are very close.

The teachings are the most natural way to help ourself. We get offered a very powerful tool that helps us to make our lives happy and free.

We are free to define our own principles. However it´s advisable to study the mentioned teachings because the are very helpful. They teach us to look at our life differently and to appreciate all matters and experiences for our development.

Love life, look more closely and recognize things behind things, you will see that what the many doctrines of religions refer to as paradise lies within you…..be happy!

You smile – and the world is changing. Buddha

Love

Claudia

We are what we think. Everything that we are comes from our thoughts. With our thoughts we make the world – Buddha

How Yoga and the influence of colors make us strong and happy

Author: Claudia Hahn

The world is colorful, very colorful and we can use the beauty of colors for more vitality. Before I encountered yoga there were only a limited number of colors in my closet. Dark blue, beige, black, white …. Yoga made my clothes more colorful and my flat also gained more color. Today I love colors and it may be really nice colorful.

When we practice yoga, we learn that everything around us can have a positive influence. Colors play a special role here. What do you think or feel, when you see a rich yellow lemon, look into the blue sky or look at a green summer meadow …. colors trigger something, they make us happy, thoughtful, reserved, but mostly joyful.


In yoga, the colors are associated with an energetic system, the chakra system. Chakras are called energy centers in the aura. The term itself comes from Sanskrit and means “circle” or “wheel”. Therefore, they are sometimes referred to as energy wheels.

Activated chakras make you strong and happy. It’s easy to activate these energy vortexes and, at the same time, it is absolutely necessary, because they allow the uptake of life energy and its unhindered flow.

We need this energ to work. Breathing, communication, metabolism, digestion (also emotional experiences), mental activity ….. all this requires a strong energy flow.

This energy flows through our bodies through channels called “nadis” in Sanskrit, which are in close connection with the chakras and connect them.

The energy centers are located very centrally along the spine, from the pelvis to the head. Everyone communicates with a glandular or nervous system or organ. Each chakra has its own mental meaning, color and physical connection.

I would like to describe them since the understanding allows to work with them indivually based on personal needs or problems.

Let’s start from bottom to top, in total there are 7 chakras (= vortex)

Red =) The Root Chakra (muladhara) / adrenals / bones – the first chakra, between anus and genitals: Feeling the ground under the feet, we are grounded in the reflex of our primal instincts and secured. We have found our place in the world and our security need is covered. In everyday life we practice patience.

Orange =) Sacral or Sexual Chakra (Svadhisthana) / Sexual Organs / Kidneys – the second chakra in the abdomen between the navel and the sexual organs: We have taken our place on earth and are ready to enjoy our lives with joy. We have a very good relationship with our environment. In everyday life, we purify ourselves externally and internally.

Yellow =)The Navel or Solar plexus Chakra (Manipura) / Central Nervous Brain / Pancreas – the third chakra, between the lower end of the breastbone and the navel: we are motivated to realize our goals, we focus on what we do and we are active. We use our meaningful power and go into action to achieve our whishes. In everyday life, we practice our charisma. We reflect what we experience and what we encounter.

Green =) The Heart Chakra (Anahata) / Thymus / Respiratory and Cardiovascular System  – the fourth chakra, in the middle of the ribcage, in and around the heart: We are ready to bring love, compassion and openness to ourselves and to other People. In the Heart Chakra lie our deepest desires. Others teache that it is the door to our soul. Our inner essence, our natural being, finds its place here. In everyday life we practice satisfaction.

Blue =) The Larynx Chakra (Vishuddha) / thyroid – the fifth chakra, located between the larynx and the throat: we are communicative, want to communicate, we express through language everything we think, feel and desire. The fifth chakra opens the door to higher wisdom. In everyday life, we bring our feelings in harmony with the mind.

Violet / Indigo =) The Forehead Chakra (Ajna Chakra) / Spiritual Activity – the sixth chakra between the eyebrows, forehead: we are curious, meditate, we see things behind things, see through reality, and realize the truth. We can choose to reconcile many situations and events. Whiteness, conscientiousness, liquidity, neutrality, abstinence and spiritual devotion are related to the forehead chakra. In everyday life we give space to our ingenuity, study and occupy our mind.

Purple / white / gold =) The Vertex Chakra (Sahasrara) / pineal gland- the seventh chakra located at the apex, the highest point of the head. Place of truth, unity, connected, the individual personality combines to a pure clarity with the endlessness. In everyday life, we create a window of opportunity that is entirely for us and clarify the things that are less significant, we create spiritual purity and bring us into the here and now.

With this knowledge you may want to work more with individual chakras and their colors.

Colorful is the world of yoga. This doesn´t surpise since yoga is wonderful to activate our energy centers. The views here are based on my attitude and research – find out, which of these are interesting for your chakra work and yoga practice.

One thing is clear, a more colorful world makes us shine ….. be happy. 🙂

Love

Claudia

Drive down the speed – It is time to relax!

Author: Claudia Hahn

Spirit, it can be described as the air that is not visible but tangible around me. Spirituality is in each one of us. Some of us feel it more, others less. Most people have lost the reference to their own spirituality. Our society in which more and more speed and achievement is demanded keeps many humans from it, they rotate in the hamster wheel of their actions and even the leisure is planned up to the last second. Let´s drive down the speed and enjoy more our life!


Stress, hectic and hardly a phase of rest … that makes you sick in the long run! To manage one’s own stress becomes more and more important, because mental illnesses, mood swings, burn out and depressions are becoming more prevalent. They had become fashionable complaints.

Let’s relax …. give the whole a stop ….

Stress phases can be designed differently. Positive stress is helpful in finding motivation. Bad stress is one that manifests as the result of retracted patterns of action. “My workload is too big because I’m scared to say no and then I’m not accepted anymore …” Stoopp!

Let´s relax … start with yoga and other effective methods.

Yoga has a lot of tools ready for us to relax:

Breathing / Pranayama

Special breathing techniques, such as abdominal breathing, Ujjayi breathing (larynx breathing), Surya (sun) Bedhana or even Chandra (moon) breathing are very helpful. In yoga, breathing shows a connection between body and mind. Usually the focus on the selected breathing technique is usually so strong that we forget everything.

Ujjayi pranayama = a swoosh is created by narrowing the air channel.

Surya Bedhana (sun breathing) = it is inhaled through the right nostril and exhaled on the left.

Chandra Bedhana (moon breathing) = it is inhaled through the left nostril and exhaled on the right.

Relaxation travel

These can be short stories with a specific theme or guided relaxation in relation to the sensations of warmth, cold, tingling ….

Meditations

Meditation is to calm the mind. There are several possibilities: Meditation / peace, gratitude; Auditory meditation (eg playing mantras), tarak meditation (focusing on an object and fusing with the object … candle meditation is often done, but you can also choose an image or other object), energy meditation (eg. Chakra meditation)

A meditation can be a walk through the forest, a sport, a painting … whatever you do to get out of the flow of everyday thoughts and actions.

Yoga Nidra

= the yogic sleep. We find ourselves in the alpha waves and in the space between sleep and awakening. The body sleeps and the mind stays clear and alert. Yoga Nidra makes it possible to completely relax physically, mentally and emotionally within half an hour.

In yoga there are many possibilities of relaxation. Learning mindfulness and accepting one’s own body structure ultimately leads to a more relaxed view of life. This gives you the peace and quiet you need to relax. Be happy!

There is a very simple trick to learn relaxing 😉 to start enjoying the cup of coffee with all his senses, the scent, the warmth, the taste …. enjoy it …. and stay relaxed! 🙂

Love

Claudia

Which is the right Yoga style for me?

Author: Claudia Hahn

The locked door of yoga, it opens for you and when you start to orientate you completely new in the yoga world, this blog post may offer you useful information and can help you to find your yoga access. If you’ve been in the yoga scene already for a while, you can get here an overview and gain new pulses. Also, sometimes it is simply just good to be remembered, why we practice yoga.

Why are you going to yoga? If you ask yourself this question, you are much further than you think. Every act needs a goal, that’s what helps to orient and hang on to practice.

Possible reasons could be:

  • the desire to experience peace and relaxation
  • to clear the head
  • strengthen the body and become more flexible
  • Maybe you are looking for a solution that will improve your stress management skills
  • regular yoga practice is modern and in, many do

However, no matter what the reason is, one thing is for sure: Yoga is a very good choice!

But what is yoga actually?

Yoga is “union of body, mind and soul.”

The term “yoga” comes from the Sanskrit language and is translated as “seat”, which means the yoga position. If the exercises are practiced regularly the harmony of muscle activity and passivity begins, rest starts. The practitioner can react better in stress situations and is more relaxed.

It is important to me that you first have access to the corresponding yoga style and just start practicing.
Learning by doing. Everything else will follow automatically.

Let me tell you about my own experience:

I first encountered yoga at a fitness convention and it was VinyasaYoga. I was very excited and started immediately with the education.

However I still I searched further, took my mat and I tried Hatha Yoga, Kundalini Yoga, Yin Yoga, Iyengar Yoga, Ashtanga Yoga and much more.
The different yoga directions have the same goal, but differ only in the kind and how it is practiced and how the philosophy of yoga is taught.

I have prepared an overview for you, but keep the individual descriptions short and just explain the way to practice. You may want to investigate further by your own:

Yoga is a form of exercise that is over 5000 years old and has proven very successful over time. A great development all over the world started!

Let’s begin with the great mother of all yoga styles

the

“H a t h a Y o g a”

The practice includes: Physical exercises be felt into after a rest period, breaks are made. Both muscular activity as well as passivity are used. There are read mantras and texts that are designed according to the yoga philosophy and the meditation has its place. There may be used yoga blocks, yoga straps, blankets and pillows used.

“V i n y a s a Y o g a”

Developed in the 90s in the US, is a body-related yoga style and is considered a modernized form of hatha yoga. In practice, we have a flowing teaching style, where the breathing is combined with the movement. It can be very sweaty! Is used the yoga block, – harness and a blanket to relax.

The Vinyasa Yoga evolves from the

“A s h t a n g a Y o g a”

here is practiced in specified series based on the first three series. But we start in the yoga chikitsa series for a long time (yoga therapy series) stay. The goal is to memorize the series and then practice them independently. Again, sweating is sure.

In both the Vinyasa Yoga and the Ashtanga Yoga oceanic breathing is practiced during practice. The air circulates in the pharynx, the vocal space narrows slightly and creates a sound like that breaking the waves or the typical shell noise of a shell  kept on one’s ear. The concentration is supported and the detoxification process increased by heat development in the body.

“K u n d a l i n i Y o g a”

In this yoga style, body and breathing exercises, mantra singing and dietetics are included. exercises are made in rhythm over several minutes. That can be quite exhausting. Kundalini Yoga is an energetic yoga style.

“I y e n g a r Y o g a”

Here the yoga exercises are taken exactly with aids (yoga belt, blocks, chairs, cushions, blankets) and over a longer period of time held. A true physical orientation training.

“Y i n  Y o g a”

while the previous yoga styles support more the muscular activity, Yin Yoga rather focuses on the passivity. The yoga exercises are more practiced sitting or lying and kept for 2-5-10 minutes or longer. The backround can vary depending on the taste of the yoga teacher. With music or without, instruments accompaniment or singing bowls, stories, meditations or similar.

The deep meaning behind it lies in the touch of the energetic structure, which is coupled with the meridian system and the connective tissue. The energetics is a very special topic because every function in us needs energy …. also another topic.

The yoga world looks holistically at humans, anatomy and knowledge.The variation of different yoga exercises is the main focus. Each style can be individually tailored to specific target groups.

Limited to the practical aspect you have now got a small overview of the individual yoga styles and possibly you have already find the suitable style for you.

Nevertheless, the best is to travel with your yoga matand to try out different things. You will learn and be enthusiastic!

You will make your own very special experiences. I wish you good luck and success!

Namasté =)

Claudia
Yoga teacher
500 RYT / Yacep Yoga Alliance