Supta Samasthiti – Lying Attention Pose

Names

Supta Samasthiti, Lying Attention Pose

How to perform Supta Samasthiti

Lie straight on your mat in Shavasana. Your legs are about hip-wide apart from each other and your body is relaxed. Your muscles are relaxed but ready as if you would do a next step soon. You are aware of your body and the present moment while your body is still relaxed.

Benefits of Supta Samasthiti

This pose is the starting pose for many yoga poses. Almost every lying posture starts from here.
It is the pose in which you relax in between two other yoga asanas. It is beneficial for many physical and mental problems.

Siddhasana – Muktasana

Names

Siddhasana , Muktasana, Accomplished or Expert Pose

How to Perform Siddhasana

Sit with your legs stretched in front of you. Bend your left knee and place your left heel on your perineum. Bend your right knee and place your right heel over your left heel.
Sit straight, relax your shoulders and place your hands facing upwards in the Anjali Mudra on your heels.

Benefits of Siddhasana


Names

Siddhasana , Muktasana, Accomplished or Expert Pose

How to Perform Siddhasana

Sit with your legs stretched in front of you. Bend your left knee and place your left heel on your perineum. Bend your right knee and place your right heel over your left heel.


Sit straight, relax your shoulders and place your hands facing upwards in the Anjali Mudra on your heels.

Benefits of Siddhasana


Siddhasana is said to stimulate sexual energy. Additionally it is good for the reproductive organs and the gynecological system.


The accomplished yoga posture is used in meditation as it helps the mind to focus. It is a pose that benefits your nervous system and helps regulating your blood pressure.

Focus Point

When in the pose, you should be able to feel a slight pressure on your perineum.

Tips and Help

Whenever you feel tired in the pose and feel strain in your legs, exchange them by putting the right foot below the left one or the other way around.

When to Avoid Siddhasana

If you have knee problems, pain and weakness in the knees or if your ligaments are worn or torn, you should avoid this position. If you are in doubt, please consult your doctor or physiotherapist and let your yoga teacher know about it.

Focus Point

When in the pose, you should be able to feel a slight pressure on your perineum.

Tips and Help

Whenever you feel tired in the pose and feel strain in your legs, exchange them by putting the right foot below the left one or the other way around.

When to Avoid Siddhasana

If you have knee problems, pain and weakness in the knees or if your ligaments are worn or torn, you should avoid this position. If you are in doubt, please consult your doctor or physiotherapist and let your yoga teacher know about it.

Shavasana – Corpse Pose

Names

Shavasana , Savasana , Corpse Pose

Unfortunately for this yoga pose a wrong pronunciation of its name has become popular in many parts of the world. Even many known yoga teachers, studios and websites call it ‘Savasana’ instead of ‘Shavasana’.


The correct Sanskrit name is ‘Shavasana’. It consists of two terms “Shav” + “Asana”. In Sanskrit “Shav” means dead body and “Asana” means posture or pose. Literally translated it thus means posture of dead body, acting and lying like a dead body.

How to perform Shavasana

As its name already says, you only need to lie as if you were a dead body to perform Shavasana. Lie on your mat, your body flat on the floor. Let your body completely lose. All your body muscles should be relaxed.


Your hands are lying next to your body with the palms facing the ceiling. Your feet are shoulder-wide apart from each other and relaxed.


Your body should lay like a dead body without any movement. Close your eyes, go inside, focus on your breath and simply relax. Relax your toes, relax your calf muscles, your thighs, your hips, your waist, your abdomen, your back, your shoulders, your arms, your hands, your neck, your face muscles, your eye balls and your tongue. Just relax your entire body and breathe normally. Visualize how you completely relax with each of your body parts.

Benefits of Shavasana

Shavasana is obviously a very good position for relaxation. It is also known as the yoga pose for final relaxation at the end of your yoga praxis. It is beneficial for all kinds of problems, physical and mental.


It is recommended to do Shavasana after yoga practice, as this is position relaxes your body and mind, distributes and spreads energy to your entire body and prepares your body for what you do after your exercise.


Apart from this Shavasana is also very good for reducing stress. It helps overcome depression, is good against, fatigue, nervousness and insomnia. It even helps you to regulate your blood pressure. Shavasana calms down your brain and improves concentration.


Shavasana is suggested against headaches, asthma, constipation and indigestion.
Overall it is a very beneficial pose to relax your body and mind which helps you in many ways in your daily life. You feel more at ease with making critical decisions and more relaxed in stressful situations. You have clearer thoughts and can think more quickly.
Practitioners of meditation like this pose if they want to do a relaxing meditation.

Focus Points

You should not sleep while performing Shavasana. Apart from the fact that you might start snoring in the middle of your yoga group, this pose is for relaxation of the body. It is a way of meditation, aware and awake.

Tips and Help

Make sure that you are not lying on the cold floor. You can also cover your body with a sheet or blanket.


If you feel tension in your back when you lie down in Shavasana, you can bend your knees and pull them tight to your chest before placing them back to the floor. You will feel that your back muscles are now more relaxed and at ease.


If you still have difficulty placing your legs just flat on the floor, you can use small pillows under your knees for support.


If you are suffering from back pain, back injuries or had back surgery, you should bend your knees and place your feet a foot away from your hips. This will support and relax your back.
This is also recommended for pregnant women. During pregnancy women can also use a pillow to raise their head and upper body if they feel like it.

Samasthiti

Names

Samasthiti, Standing Straight

How to perform Samasthiti 

Stand straight with your feet parallel to each other. Put your arms next to your body and keep your knees straight. Your shoulders and body should be relaxed. Keep a normal breathing.

Benefits of Samasthiti

This is a starting position for many postures. It is good for the mental preparation for upcoming positions and it will help you to focus and to calm the mind.


Additionally this pose makes you aware of how a healthy posture looks like and can help you to keep this posture throughout your normal and daily life.

Focus Points

Focus that you stand straight on both of your feet with the weight equally on both sides. Don’t swing back and forth.

Tips and Help

Focus on your breathing. It will help you to stand straight, to calm down and to concentrate on the yoga posture.

Kati Pranayama – Pelvic Breathing

Names

Pelvic Breathing, Kati Pranayama

How to perform Kati Pranayama

Lay down on the floor in Supta Samasthiti. Bend your knees and place your feet with a distance of one foot from your hips to the floor. Keep your hands next to your pelvis with the palms facing the floor.


With inhalation you now contract your anal muscles and bring your pelvis up into the air. With exhalation you bring your pelvis down to the floor again and release your anal muscles.

Special Advice for People with back pain and Pregnant Women

During pregnancy you should not lift your pelvis from the floor but contract your anal muscles and give a slight raise to the pelvis by contracting the pelvis muscles, too. You don’t however lift your pelvis from the floor. If you are suffering from back pain it is also recommended to do this gentle and easier version of Kati Pranayama.

Benefits of Kati Pranayama

This breathing exercise is very good for your hip muscles. It strengthens and tones them.
Through its work with your abdomen, this yoga pose prevents and helps with many gynecological problems as well as with sexual problems.


It is also a good yoga exercise for releasing stress. It relaxes you through the attention that you need to give to your breathing and the work of your muscles.


Practicing this breathing exercise as explained when you have back pain, it helps reducing the pain and is especially beneficial if you suffer from sacrum displacement.


During pregnancy, the way of breathing described above strengthens the back to help you hold the weight of the baby and to reduce back pain. It also makes the delivery easier.

Focus Points

Be relaxed and focus on your pelvic region going up and down.

Tips and Help

If you are suffering from back pain or are pregnant, you can also use a folded blanket under your pelvis for support.

Gati Avarodha Pranayama

Names

Gati Avarodha Pranayama, Speed Breaker Breathing

How to perform Gati Avarodha Pranayama

This exercise is called ‘Speed Breaker Breathing’, because in its performance it sounds as if you are just driving over a speed breaker while breathing.


While you inhale, you stop twice for a very short time, so that the inhalation is separated into three parts. With the last part you inhale completely until you are full of air.
You now hold your breath.


In the last step you exhale, also pausing twice and thus separating exhalation into three parts. With the last part you exhale the complete air from your body.

Benefits of Gati Avarodha Pranayama

Just as so many other Pranayama exercises, this one helps you to control your mind and thoughts, to calm down and relieve stress. It helps you to sort out your feelings, to know what you want.


Physically it helps you to regulate your blood pressure.


If you practice Gati Avarodha Pranayama regularly, you increase the length of Rechaka, Kumbhaka, Puraka, which is inhalation, holding and exhalation.


When exhaling, it additionally can help you to get rid of extra gas that has built up in your stomach.


And of course, you can do it anywhere, on a chair, in the office, in a train, on your couch and even in bed!

Tips and Help

Finding an easy and comfortable posture to sit in is good for all breathing exercises!

Dirgha Pranayama – Full Yogic Breath

Names

Dirgha Pranayama, Dirga Pranayama, Full Yogic Breath, Deep Breathing

How to perform Dirgha Pranayama

You can practice the full yogic breathing in any position that you are in. In fact, you should make an effort to make this way of breathing your usual and constant breathing.

The more often you breathe deeply like this, the better it is for you and your system.

Inhale deeply and fill first your belly, then your lungs with air and finally until the top of your chest, so that your shoulders are widened and lifted up.


Exhale in the same way, from the top down to the lungs and in the end from the belly.

Benefits of Dirgha Pranayama

It is scientifically proved that people who breathe more deeply are less prone to stress-related diseases and illnesses such as the burnout syndrome, hysteria and even stress-caused headaches and migraine.


Deeper breathing simply means that you inhale more oxygen than in your usual, flat breathing. You give your lungs room to expand and do their work properly. They distribute energy through the blood in your whole body. The more oxygen you get at once, the more energy you will feel.


This deep breathing makes you calmer, slows down your heart beat and thus prevents you from hyperactivity. You don’t take stress as easily anymore and even in situations of shock you are able to reduce any harming effect by taking a few deep breaths.


Of course it is a natural help for anybody who has problems with asthma and his breathing channels.


There are so many benefits to breathing deeply that you might as well simply try it out and see for yourself what it does to you!

Balasana – Child-s Pose

Names

Balasana, Child’s Pose, Child Pose

How to perform Balasana

Sit in Vajrasana and with exhalation bend forward until your upper body lies on your thighs and your forehead rests on the floor in front of you. Lay your arms in a relaxed pose by your sides and relax in this posture.


Whenever you decide to come up, come up with exhalation.

Benefits of Balasana

This posture gives a nice stretch to the hips and back muscles while it is at the same time simply relaxing your whole body. Your mind can relax with this focus to the inside. People suffering from hyperactivity can learn to use this exercise as an anchor, a pose from which to find back to peace and focus. Also bipolar conditions can be helped by performing the child’s pose.


With its many benefits Balasana is a posture that is loved by kids and seniors alike.
With the forward bend and the complete relaxation in the posture it is a perfect pose for reducing high blood pressure.

Focus Points

The main focus of this posture is to relax. So be calm, listen to your breath and make a journey inside you. It is as if you are only by your own, nothing from the outside to reach to you.

Tips and Help

If you cannot place your forehead on the floor, you can use a cushion or a pillow under your forehead to let it relax.


It is a pose that can be done whenever you are stressed or tired. If you integrate it into your yoga practice, it is the perfect yoga pose to do to relax in between the poses.

Ananda Balasana – Happy Baby Pose

How to perform Ananda Balasana

Lay down on your back in Sputa Samasthiti and inhale deeply. With exhalation raise your legs up straight, if possible with your knees together. Hold your legs straight up and inhale again.
With the next exhalation you bend your knees towards your belly and grab your big toes. The soles of your feet keep on pointing upwards towards the ceiling.
Open your knees wider apart than the width of your upper body and bring them toward your armpits. Keep your feet just above your knees and feel the stretch in your groins, hips and inner spine.
After holding a steady posture for a while, you should leave the seriousness and become like a baby to really enjoy this pose and get all benefit of it. Start moving your legs, pulling them towards you, rolling your back and enjoy being in the posture without caring too much where your legs and arms go.

Benefits of Ananda Balasana

Ananda Balasana is a very good pose for relieving stress and fatigue. You should feel like a baby when you are in the pose, so you experience the joy and happiness of lying in this position. This calms the brain and relaxes mind and body which can be good against depression. In this way this yoga pose is easy and useful for beginners but also efficient for advanced practitioners.
It is not only relaxing, though, but also strengthens your legs, thighs and even your hip muscles. It stretches your groins and makes the hips flexible.

Focus Points

While performing this Ananda Balasana you should do every effort to feel like a baby to get the complete benefit of the pose.

Tips and Help

If you cannot reach up to your toes, you can use a piece of cloth or a scarf to do the same action.

When to avoid Ananda Balasana

If you suffer from injuries of the neck, spine or knees, you should not perform this yoga pose.
Pregnant women should also avoid this yoga exercise.
Elderly people with health issues should consult their doctor before performing this exercise.