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The eight limbs of Raja Yoga – Image © snedorez / 123rf.com   Raja Yoga is a very life-changing teaching. The name itself contains the high significance of this style of yoga. Raja means king, so it is the "royal" yoga. The eight steps/limbs of this yoga style are special and can change the life of the yogini in a sustainable way. If you want to learn more about royal yoga and follow this path, you can read this article. It will inspire you to more inner freedom. Raja Yoga: Definition and a brief explanation Yoga is a very ancient teaching and includes various techniques to approach enlightenment and the mastery of the mind. Unlike common yoga styles such as Hatha Yoga, Kundalini Yoga or Yin Yoga, Raja Yoga relies on other essential points. Raja Yoga is one of the four yoga paths; the other three are: Karma Yoga, Bhakti Yoga, and Jnana Yoga. Raja comes from the ancient teaching, Sanskrit, and means king or ruler. All this knowledge goes back to the wise man Patanjali, who is still a well-known name in this field today. He wrote the Yoga Sutra, which can also be described as a guide for yoga. Many equate Ashtanga Yoga (eight-limbed yoga) with Raja Yoga. The goal of Raja Yoga is to let go of "control" over the mind, which is often difficult nowadays. Many people are so overwhelmed by their daily lives and all the challenges that this is reflected in a very restless mind. What can you do to calm down? Depending on your personality and challenges, there are different ways to become calmer. Raja Yoga uses various meditation techniques, breathing techniques (Pranayama), and asanas for the body. Of course, the aspect of self-observation is also essential to become calmer and more conscious and to go through everyday life with more concentration. The eight limbs of Raja Yoga: On the way to a free spirit Many people are restless and find yoga through this problem. Raja Yoga helps you to become calmer and more peaceful inside. The reason why people are so distracted and restless are the Kleshas. These are passions that are responsible for clouding and confusing the mind and thoughts. Fear of death (Abhinivesha) Too much egoism (Asmita) Incorrect knowledge (Avidya) Attachment to certain preferences (Raga) Exaggerated aversion (Dvesha) The goal of Raja Yoga is not to completely eliminate all these passions. Instead, it is important that you follow the path of Ashtanga Marga and reduce the influence of the Kleshas on your own behavior. Overview: the eight limbs of Raja Yoga The following section introduces the eight limbs of Raja Yoga. It is not important in which order they are performed. However, to develop spiritually, all steps must be practiced. 1. Yamas (dealing with the world, environment) We do not live alone in the world, so it is essential that we live in harmony with the environment. Dealing with other living beings is important. Yama is divided into five sub-points, the processing of which is already very intensive (e.g., Ahimsa: striving for the absence of injustice, respectful treatment of all living beings, Asteya: not stealing or taking what does not belong to you, etc.) 2. Niyamas (dealing with oneself) This limb is about engaging with oneself and reflecting. Here, too, there are five sub-points that show how one's own mind and body should be treated, for example, Shaucha (purity of the body), Santosha (modesty with what you possess), Svadhyaya (self-study), etc. 3. Asanas (physical exercises) Asanas are almost the best-known point of the eight-limbed path and the aspect that many people in the Western world also implement. There are countless different yoga exercises for the mat that bring body, mind, and soul into harmony. In addition, the life energy and physical vitality of the practitioner increase. The effect of the exercise naturally always depends on the yoga style; Hatha Yoga works differently than Vinyasa, and yet they all help people to achieve inner peace. 4. Pranayama (breathing techniques) This point is also relatively well-known, as people all over the world practice breathing exercises in everyday life. A good level of physical discipline is a prerequisite for this. Prana is the energy that surrounds us all. There are various breathing exercises, which usually all include the same parts: Exhale Hold breath with empty lungs Inhale Hold breath with full lungs 5. Pratyahara (dealing with the senses) This limb is about mastering the senses. Pratyahara describes the withdrawal of the senses to protect yogis from sensory overload. In addition, no one is distracted from essential tasks. This allows you to increase mindfulness. 6. Dharana (Concentration) If you want to go this way, you must learn to concentrate completely on one thing. No one should be permanently distracted. In this context, you try to focus on a specific thing during the exercise. Over time, it will become easier and easier for you. 7. Dhyana (Meditation) In this stage, you get to know meditation. The goal of a meditator is to have fewer thoughts in their head or to let them pass during their time on the cushion. This is especially difficult for beginners, but with time and a little practice, you will get better and better. With enough practice, you can notice physical and mental differences; even in stressful situations, Raja Yoga helps you to remain calmer and more focused. 8. Samadhi (inner freedom) This point is the culmination of the path and the goal of every yogi. The state of absolute being is sought: a moment in which you can merge with reality, you are one with God and feel all the knowledge within you. How can you integrate these steps into your life? These steps initially seem very demanding and naturally require a lot of time until you have integrated them into your life. At first, it is important that you are aware of all these limbs and gradually incorporate them into your daily life. Everyone will have different preferences. Do everything at your own pace and don't stress yourself. Don't compare yourself Read a book for further information to get a better insight. Find like-minded people with whom you can walk the path motivated. Do you already practice these eight limbs in your daily life? Have you already integrated them all?

Ashtanga Yoga: dynamic yoga with a long tradition - Image © marisemenova / 123rf.com Have you been practicing classic Hatha Yoga for a while and want to try something new? Or are you a beginner looking for a yoga style that will really push you to your limits? Yoga is so diverse that everyone can find the right style for themselves. Those who value dynamism and less meditation and the spiritual aspect of yoga will certainly enjoy Ashtanga Yoga. Here, yoga is understood not only as a path to mindfulness, but also, essentially, as a sport. This type of yoga is also known in this country as Vinyasa Yoga and is considered a very dynamic style of yoga, from which many Western yoga styles are derived. Although Ashtanga Yoga appears very modern, it has a long tradition and is closely related to classical yoga teachings. What exactly is Ashtanga Yoga? What's its history, and why should you definitely try this style? We'll tell you! Ashtanga Yoga and the Tradition It is common knowledge that yoga is thousands of years old. Nevertheless, almost all styles can be traced back to a specific teacher and their students. Ashtanga Yoga is classified as Hatha Yoga and has its roots in the teachings of Sri Tirumalai Krishnamacharya. Today, there are two influential schools, the families of Manjo Pattabhi Jois in the USA and Krishna Pattabhi Lois in India, that train Ashtanga and Vinyasa Yoga teachers, respectively. The Sanskrit scholar T. Krishnamacharya (died 1989) claimed to have found a centuries-old, inscribed palm leaf in the Calcutta library, in which Vamana Rishi is said to have explained his teachings of Ashtanga Yoga. The Conquest of Western Students Prominent musicians like Sting and Madonna made Ashtanga Yoga famous in the West. This dynamic style of yoga, in which set exercise sequences play a greater role than meditation, seems to resonate with Western philosophy. Ashtanga Yoga quickly gained many followers and spread rapidly in the US and Europe. Today, there are specially trained Ashtanga or Vinyasa teachers in almost every major city who can introduce you to this style of yoga. What exactly is Ashtanga Yoga? Ashtanga Yoga consists of asanas and pranayama . The yoga exercises, or asanas, are divided into six specific series of exercises. Most Western teachers only teach the first series, which is considered the most strenuous. It consists of 41 fixed asanas. In contrast to the equally dynamic yoga style Power Yoga , the fixed series of exercises is always followed precisely. The word Ashtanga is composed of "ashta," the number eight, and "anga," the limbs. It refers to the eight limbs of the yogic path from the Yoga Sutra . Always in the flow: breathing and asanas In the highly physical Ashtanga Yoga, you will be guided to synchronize your breath with the yoga poses. Pranayama teaches you when to inhale and exhale during practice, or when to hold your breath for a few moments. The breathing exercises train your ability to control your breath. How and when you breathe during yoga has a decisive influence on the flow of energy in the body. A non-slip yoga mat is essential for this strenuous practice, as it will safely guide you through the strenuous exercises. This is what Ashtanga Yoga is all about: • 6 predefined flowing exercise series • Usually only the demanding first series is practiced, consisting of 41 asanas • breathing is synchronized with the asanas • Use of bandhas to direct energies • is considered the most strenuous yoga style • Daily practice is aimed for in this yoga practice Not so easy: Synchronize breath with the asanas For many, synchronizing the breath with the asanas is unfamiliar and difficult. Therefore, Ashtanga Yoga is considered a very demanding style that requires frequent practice. But the effort is worth it: If you manage to use your breath precisely at the right point in the asana, you will complete your movements in a true "flow" and experience a new, almost meditative lightness during the dynamic movements. Bandhas for directing energies In addition to breathing, the focus of Ashtanga Yoga is on the formation of bandhas. To form a bandha, you consciously contract certain muscle groups to hold energy in the body. For example, the Mala Bandha activates the pelvic floor muscles, while the Uddiyana Bandha activates the abdominal muscles. Your yoga teacher will guide you precisely on which muscle group is needed. Who is Ashtanga Yoga suitable for? Ashtanga Yoga is ideal for you if you enjoy exercise and want to practice a more athletic yoga style. You'll really work up a sweat and feel rejuvenated after the class. A good level of fitness is beneficial so you don't get too out of breath while practicing the dynamic sequences. Even if you're a yoga beginner , you'll master the poses after a few attempts. It's important not to get discouraged the first time you try them if the other yogis make the sequences look so easy. They, too, started with yoga, just like you! Why you should definitely try Ashtanga Even though the breathing exercises and bandhas will certainly be a challenge for you, you can quickly find your way into Ashtanga Yoga. Because the exercises are set and each class is similar, you'll quickly learn the asanas. After just a few sessions, you'll be able to concentrate fully on your breath and the flow. Reward at the end: relaxing closing mantra Each Ashtanga class ends with a relaxing closing mantra for the exhausted yogis. This final relaxation gives you the opportunity to tune into your body and allows you to return home feeling energized and happy. Tip: Many schools offer special higher-level courses for advanced students. If you're looking for a dynamic alternative to Ashtanga, it might be worth trying Vinyasa or Power Yoga. What do you like most about Ashtanga Yoga? Are you new to yoga and looking for a sweat-inducing style of yoga? Ashtanga definitely offers what you're looking for! If you're interested, feel free to share your thoughts with our yogabox.de community. We look forward to your comments!

Astavakrasana: floating with the eight angles If you browse yoga magazines or read online yoga articles, this is a pose you'll often spot in the accompanying images: Astavakrasana seems to completely defy the laws of gravity and therefore exerts something utterly fascinating on us. The practitioner stands on their two hands, which are firmly grounded in the floor. Both legs float stretched out to the side, parallel to the floor, one above and the other below the same shoulder. How does that work? This question inevitably arises when the viewer gazes at the pose, incredulous and amazed. Here you'll learn how to learn Astavakrasana and what effects this beautifully aesthetic asana has to offer. From Ashtanga As you can easily see, Astavakrasana is one of the arm balances. The Sanskrit name, as is often the case, illustrates what a yoga pose is all about. "Asta" means "eight," and "vakra" means "angle" or "bend." The exercise is a pose for advanced practitioners and is classified as Ashtanga Yoga . Holistic exercise If you want to practice Astavakrasana, the most important thing is to block out thoughts of physical and mental weaknesses. Doubts about the strength of your arms, your ability to maintain balance, or simply the thought "that's impossible" are misplaced. For this exercise, as in life, you need confidence. If we believe in our abilities and have self-confidence, we can achieve a lot in our daily lives and at work. This is precisely the message this asana is intended to convey to you. So get to work! Your path to Astavakrasana You begin in Stick Pose (Dandasana) , which is an upright seated position with your legs stretched out. Pull your right knee close to your chest. Press both palms firmly into the floor, with your right shoulder placed in front of your right leg. Your thigh rests against the back of your upper arm. Pull your shoulder blades together and tighten your core. Using the strength in your hands, push yourself off the floor and lift your hips and legs. Move your left leg to the right so that it hovers over your right leg. Now bend forward to create a 90-degree angle in your elbows. Both legs are strong and press against your arm from above and below, respectively. Hold the pose and then repeat on the other side. The effects of Astavakrasana The main message of the exercise has already been mentioned: Have the courage to make the seemingly impossible possible, and trust yourself! Mentally, the eight-angle asana can help you reduce anxiety and stress, as well as strengthen your concentration and both your inner and outer balance. Physically, you primarily train the strength in your wrists and shoulders. You also tone the abdominal muscles. This exercise can help alleviate discomfort during menstruation or during menopause . Furthermore, you maintain a harmonious connection between mind and body, supported by your conscious breathing. This exercise allows you to grow a little bit at a time. Preparing for your path to Astavakrasana Good preparatory exercises for the eight-angle arm balance in yoga are the forward bend in Uttanasana , the hip opening of Baddha Konasana , or the strength you experience in Chaturanga . You can also practice balance well in the Crow Pose Bakasana. You can also support yourself with bolsters under your hips and outer leg during your first attempts at Astavakrasana. Your yoga teachers know other ways to support yourself, so the path to this asana may be quicker than you think. Note: If you have shoulder or wrist problems, you should incorporate alternative asanas into your yoga practice! Image © milkos / 123rf.com