Yoga BLOG

Yoga Twists – Crocodile Pose (Makarasana) Sharp teeth aren't necessary for this yoga exercise (asana). The name derives from the lying, largely stretched-out position and a leg position that is sometimes reminiscent of an open mouth. Crocodile pose, also called Makarasana, is a Hatha Yoga exercise that focuses on body-conscious practices and breathing techniques. It's also ideal for beginners. Effects of crocodile husbandry The effectiveness of this relaxing lying exercise primarily relates to the back area. The core muscles are stretched and relieved. Both the hip area and the lower spine are encouraged to achieve increased mobility during relaxation. Crocodile pose provides relief from rheumatic pain and sciatic pain, among other conditions. It can help prevent back tension, as well as menstrual problems, prostate problems, and even hernias. This exercise can also have beneficial effects on the internal organs, for example, by stimulating digestion. From a spiritual perspective, Makarasana allows life energy to flow freely. Serenity, security, happiness, and safety are all feelings that can arise from it. Different possibilities of Makarasana As with most asanas, the crocodile pose can be performed in various variations. Find the position that's most comfortable for you and try out different poses. The more poses you practice, the greater the positive effect on your body can be. Crocodile on a stretched leg For this exercise, lie flat on your back on the floor and stretch both arms out at a right angle to your body, with your palms touching the floor. Position your shoulders flat and as wide apart as possible on the floor. First, stretch both legs out long, then raise your right leg and place your foot on your left knee. Breathe in and out deeply. As you exhale, turn your head to the right and shift your body posture to the left. Make sure that both shoulders and arms remain touching the floor. Hold this position for at least 10 to 15 seconds. For additional strength, use your left hand to press your knee further towards the floor. Then slowly return to the upright lying position and repeat on the other side. Alternatively, the foot can be tucked under the knee of the outstretched leg. It's also possible to stretch both legs and place one foot between the toes of the other. If you have back pain, it's recommended to lower your knee only far enough to the floor so that the overall posture feels comfortable. Makarasana with bent legs You can maintain the same upper body position for this crocodile pose. Place your feet on the floor and slowly lower them to the left. It's possible to place your feet exactly on top of each other, but they can also land side by side on the floor. Turn your head to the right as you exhale. Hold this position for a few moments while breathing consciously. Then slowly return to the starting position and repeat the exercise on the other side. A small variation is to hold your legs in the air at a right angle and from this position carefully place both knees on the ground in one direction each. Crocodile's legs pulled up In this exercise, you lie on your back and bend your legs. Raise your upper body slightly, grasp both legs below the knees, and pull them toward you. Breathing evenly, you can now roll gently back and forth. Try to synchronize your breathing and movement, focusing on your balance. It's also possible to pull just one leg toward your center with your arms while lying flat on the floor. The other leg remains straight. Hold this position for a few seconds while breathing evenly. Then switch legs. ©iStock.com/akosh

Yoga exercises for colds There are so many different yoga poses that even those with various illnesses can practice them. Today, we're not focusing on physical disabilities, but on common colds. If your temperature is high, lie on the couch or in bed with hot tea, a cozy blanket , and perhaps a hot water bottle. Here, you can rotate your wrists, stretch and knead your fingers, tuck your legs, and incorporate a gentle back swing for back relief and relaxation. Exercise your toes by moving, curling, and stretching them individually, if possible—carefully, of course. Here are two more suggestions: Lie on your back, stretch your arms above your head. Then shift your arms, head, and upper body to the right, leaving your hips in place, and shift your legs to the right as well. This stretches your left flank. Then switch sides. Suitable for metal beds with braces: Lie on your side, stretch your legs back from the hips (careful: don't arch your back too much, but rather emphasize your upper body length!), extend your lower arm forward at a right angle to your body, pull your upper arm back over your head, and hold onto a brace with your hand. Breathe into the stretch. As always: Don’t overdo it! Helpful little things How about a gentle massage? In bed, you can use a fascia roller to stimulate your connective tissue and metabolism, supporting your body in its hard work fighting pathogens. Or get a massage! Most yoga breathing exercises are best avoided if you have a stuffy nose, cough, hoarseness, or blocked ears. Just breathe as evenly and deeply as possible. The cure-all is: drink plenty of fluids and get plenty of sleep. Colds primarily affect the head area, so all inversions that place the heart above the head should be avoided: no shoulderstands, headstands, downward-facing dog, and the like. Start with gentle relaxation and stretching exercises, as these types of illnesses also affect the muscles (causing body aches). Exercise is taboo; a walk in the fresh air is a better option. Yoga isn't the same as exercise, but you'll certainly work up a sweat occasionally during your regular yoga practice. However, this exertion demands energy from your body, which it now needs to heal. There's no question that you should stay in bed and sleep when you have a high fever. Even if your cold and cough have cleared up, you still need to take it easy, because your body is just now rebuilding itself. It needs time for that. You may also have taken antibiotics, which it will have to deal with afterward. You'll certainly notice that you get exhausted more quickly than before the illness. You may already be going back to work, have children, and take care of shopping and family—that's more than enough for a start. Therefore, use yoga primarily to relax: Sit on a chair or meditation cushion , close your eyes, and rest your hands loosely in your lap. Concentrate on a calm image within yourself; or simply let your thoughts drift without holding on to them until your inner calm returns. Sit down. Place a candle in front of you or place a flower in a bowl of water. Gaze at it with half-closed eyes, concentrating completely on this image and leaving everything else behind for at least five minutes. A third version: Sit comfortably, close your eyes partially or completely, and listen to the sounds of your surroundings: a car, birdsong, or the rotation of the washing machine. Don't judge anything, don't hold on to anything, just listen. You can practice for five or 15 minutes and you'll notice how you calm down inside. You can use both incense sticks and singing bowls to complement your meditation. Image © bignai

Soothing poses in the middle of the jungle, on the beach, or on the roof of a skyscraper! Yoga originates from the East and is based on a teaching that is thousands of years old. In recent decades, asanas have become increasingly popular in the West and thus in the highly civilized world. New styles of yoga on the mat have emerged to reach even more people exactly where they needed it most. With this, modern elements have been introduced to make the yoga experience even more beautiful, enjoyable, and beneficial. In recent years, there have also been constant digital innovations, making access to virtual reality possible for more and more people. This development has not stopped at the practice of Buddhist asanas. In this article, you will learn how you can now do your exercises directly on the beach or another favorite location without leaving your living room. Asanas and Virtual Reality: What does this mean? Yogis who have never had any contact with this abstract reality will probably have little idea what this combination entails. Because VR technology is just beginning to emerge, there will certainly be more and more points of contact in the future – even for people who have little knowledge of technology but love yoga. Yoga in virtual reality means that you can use VR glasses to gain insight into another reality while practicing your asanas at the same time. Are you wondering what the benefit of wearing these glasses is? First, you have the advantage of being able to practice high-quality yoga anytime – without a studio or expensive online course memberships. This saves you the cost of the class, fuel, and the time it takes to get to the studio. If you're a newbie and want to get used to the exercises before signing up for a course, practicing in virtual reality is a fantastic option for you. Wearing VR headsets allows you to move your body in an imaginary world you could otherwise only dream of. Sure, your living room is cozy and beautifully furnished, but there's nothing more beautiful than a peaceful moment in nature, on the beach, or in the middle of a forest, right? This gives you a wide selection of different virtual environments to best suit your mood. What do you need to do your physical exercises in virtual reality? If the benefits have piqued your interest, then you should prepare well for your first lesson in your home. To get started, all you need is your smartphone and a special app , as well as VR glasses (and possibly a headset). Well-known providers include Meta and Fiyapoo . Meta, for example, offers you the opportunity to play various games, other entertainment options, and access to a fitness area with its special glasses. This model is ideal for gentle or dynamic wellness sessions with Buddhist asanas in the comfort of your own home. Fiyapoo's glasses are also recommended for gaining high-quality insights into virtual reality. Most smartphones currently on the market provide access to the necessary app. You simply need to download it from the Play Store or App Store. Please always consider whether you need any other software or similar. This should be clarified before purchasing VR glasses. Also, whether you need any other additional devices, such as a headset. Training with your avatar: Your personalized image for more fun! Now you've bought your VR headset, laid out your mat and pillow , and are ready to start training. There is still one important point missing: Before you can train successfully, you have to create your avatar . This is a digital image of yourself that you can create yourself using modern technology. You can incorporate elements of your personality into the creation process. You can also customize the look to match your real-life appearance or change it as you see fit. You have complete freedom. Always remember that it has to feel good to you. This avatar will then appear during your workouts. At first, the feeling of seeing yourself in the avatar might be a little strange, but you'll definitely find it's a lot of fun. Enjoy the freedom of your practice – in the middle of paradise As already emphasized several times, you have the option to choose the environment in which you practice your yogic postures completely freely - whether you want to move on the beach, on the moon, in the jungle or in the middle of a local coniferous forest. You can certainly imagine that your surroundings have a significant impact on your well-being, which can also improve your results. It also reduces the desire to be constantly on the go because you can simply bring the most beautiful destinations home with you. Who is virtual training with modern technology suitable for? If you now pause for a moment and ask yourself whether there is any benefit to testing this, then let the following points inspire you: This virtual training is suitable for those yogis who do not have time to attend a class but still want to practice with qualified trainers. Yogis who enjoy practicing with others but cannot find a suitable class. If you're sometimes unmotivated and need a little boost, then this exciting training session with VR devices is ideal. Do you love technology and want to stay up-to-date while staying fit? Then the combination of yoga and virtual reality is perfect for improving your overall well-being while pursuing your interests. Have you already explored these technical possibilities? If so, do you want to combine them with the asanas?

Yoga on the go Those who travel a lot don't have to miss out on yoga . Even in the smallest hotel room or guest room, you can practice. We present ten simple exercises. Exercise 1 Simple breathing exercise : Sit on a chair or bed (do not lean). Keep your knees lower than your pelvis, for example, loosely crossing your lower legs. Just observe your breath, let go of thoughts. Then inhale to a count of five, hold to a count of one, and exhale to a count of five. Alternate the intervals as desired: inhale to a count of three, hold to a count of three, and exhale to a count of five; inhale to a count of seven, hold to a count of five, and exhale to a count of 21. Always exhale more than inhale (not the other way around). Exercise 2 For the "tree pose," stand on one leg, place the other foot on the ankle, and touch your toes. Raise your arms sideways above your head. Bring your fingertips together, pull them toward the ceiling, and keep your shoulders down. Hold, and breathe freely. Practice with the other leg. Improvement opportunities: * Close your eyes * Press foot against the other leg at knee height; knee outwards * Press foot as high as possible against the thigh of the other leg; knee outwards Exercise 3 For the "Lion Pose," kneel on the floor, sit on your heels, and place your hands on your knees. Inhale, and as you exhale, slide your fingertips to the floor. Keep your upper body straight, lean forward, and place your weight on your fingertips. Lift your buttocks. Open your eyes wide and stick your tongue out toward your chin as far as you can. Hold for a moment, then return to the starting position. Exercise 4 "Cat" and fetal pose: On all fours, round your back upward (head down), then let it sag downward (head up). Breathe in and out in rhythm. Additional: With your back straight, look alternately to the left and right at your hips, simultaneously moving them towards your head. Finish the exercise, sit back on your heels, round your back, place your head on the floor, and rest your arms loosely behind you on the floor. Relax. Exercise 5 Stand upright, feet parallel. Stand on tiptoes, extend arms forward, interlock thumbs or clasp hands. Eyes straight ahead. Slowly turn your hips to the left, keeping your eyes and arms in alignment, pause briefly, return to center, and then to the other side. Breathe evenly. Exercise 6 Stand on one leg, pull your free foot toward your buttocks with your hand. Press the instep against your hand and away from your body as far as possible. Stretch your other arm forward, lowering your torso until it's horizontal. Keep your neck straight and breathe evenly. Hold as desired, then release and exercise the other side. Exercise 7 An exercise for train or plane rides: Rub your hands together until they warm up, then place one hand over each eye to form a hollow, then close it. Breathe calmly, for as long as you like. Exercise 8 A "warrior" exercise: Stand with your feet fairly wide apart, arms extended to the sides. Turn your right foot 90 degrees to the right, bring your right arm to your right ankle (or to your toes; if necessary, to a reachable point on your thigh), bending it sideways over your hip as much as possible. Extend your left arm toward the ceiling, turn your head and look at your left hand. Hold, then reverse the movement to return to the starting position. Work the left side. Exercise 9 For the "dog" pose, place your hands slightly further forward in the quadruped position, perhaps sliding your knees back slightly. Push your buttocks up until your arms and legs are straight; press your heels toward the floor. Keep your back straight and don't lift your head. Hold and return to your knees. Exercise 10 If necessary, you can even try the "fish" pose in bed: Lie on your back, arms crossed between your back and the floor, and arch your upper body. Extend your head back, part your hair, and keep your mouth closed. Hold briefly, then carefully return to your back. Relax. If you feel dizzy or queasy, don't repeat it; get used to it slowly next time. ©iStock.com/dima_sidelnikov

  The stomach tingles and the mood lifts: it's time for a holiday! Yoga and holidays can be perfectly combined. No wonder this special way of travelling is becoming more and more popular. You treat yourself to a well-deserved break in the most beautiful places and do something good for your body, mind and soul. It's a great way to get to know the country in a special way.   We give you helpful tips on what to look out for on a yoga holiday.   Organising your yoga holiday   If you want to spend as little time as possible booking your trip, pre-packaged travel deals are a great option. You don't have to worry about anything. Travel, transfers, accommodation and yoga offerings are all prepared for you. All you have to do is pack your bags and go!   If you prefer to travel individually or flexibly with a backpack, it's worth researching your trip yourself. Here you are, of course, particularly flexible when it comes to arrival and departure, length of stay and the local programme. The internet makes it easy to quickly find the right offer today. Stationary travel agencies often also offer a selection of special yoga hotels and tips.   Our tip: Social media groups are perfect for exchanging ideas with other travel-loving yogis.   Where to travel?   The yoga mat has long since been packed in your mind. But you're still wondering where you want to spend your yoga holiday. Costa Rica, Sri Lanka or somewhere in Europe? Absolute classics for a spiritual holiday are definitely India or Bali. There are hardly any other places in the world that are so closely associated with yoga retreats and deceleration.   If you're willing to undertake a long flight and spend a bit more, you won't be disappointed. The selection of excellent yoga hotels, studios and yoga teachers is huge all over the world and offers something for everyone.     Checklist: What's important to me on a yoga holiday?   Yoga trips are now offered in countless countries. When choosing the right holiday, you should therefore consider what you value most:   Does it have to be a yoga hotel or is a standard hotel enough? Do I want to practice yoga on the beach? Do I want to relax in the mountains? Am I drawn to yoga in a quiet atmosphere, e.g. in a monastery? Do I want to travel by train, bus or plane? Do I stay in one place or do I want to travel as a backpacker? Do I want to practice yoga alone or in a group?   Once you have answered these questions, it will be easier for you to narrow down your travel destinations.   Guided vs. Individual Yoga Trip   Every way of travelling has its advantages and disadvantages. If you opt for an individual yoga trip, you are completely free in its design. If the mood for yoga strikes you, simply grab your travel yoga mat, find a nice spot and get started. Especially for advanced yogis, this is a great experience. If you are new to the world of yoga or a beginner, a guided yoga trip is the better choice. A yoga teacher will keep a close eye on you and give you valuable tips.   All-inclusive package: Yoga retreat   If you're looking for a holistic break where yoga, meditation and deceleration play the absolute main role, then a yoga retreat is exactly what you need. Here, everything from activities to food is designed for the recovery of body, mind and soul. Non-slip mats and the necessary yoga accessories are available on site, so you don't have to worry about anything.   A yoga retreat is perfect for you if you...   appreciate a spiritual atmosphere want to attend guided yoga classes on site want to eat a healthy and balanced diet want to use a wellness offer with massages wish for a holiday with like-minded yogis   You can find a large selection of retreat offers from various tour operators and hotels online.   Yoga studio and yoga teachers on site   Do you prefer to travel individually with your mat? If a yoga retreat is too structured for you, local yoga studios are a wonderful way to enjoy a relaxing break. Depending on the country, there is usually a yoga studio in every larger town and yoga teachers who also hold their classes outdoors. Facebook and co. make it easy for you to find a studio, a well-trained yoga teacher or like-minded people. Here you can also find out whether you need to bring your own exercise mat or if there are enough mats and accessories on site.   Which yoga aids to take with you?   This also depends on the yoga style you want to practice. For Hatha yoga, a non-slip mat is sufficient, whereas for Yin yoga you need more accessories. In addition to the style, your way of travelling is also important. On a trip with a suitcase, you have more space for utensils than a backpacker with a backpack.   These aids should definitely not be missing on your trip:   Travel yoga mat   If you don't want to do without your own mat, it's best to choose a light travel yoga mat in the desired thickness. It consists of particularly light material, such as PVC or natural rubber, and doesn't take up unnecessary space. It's important that it's non-slip, robust and easy to clean. Because the mat should also be a reliable companion on the beach, on a mountain or in the forest.   These are the advantages of travel yoga mats:   good grip due to the non-slip surface particularly light weight many models are foldable robust and easy-care material available in many beautiful colours comfortable thickness up to 0.42cm   Our travel yoga mat recommendations:   Travel Yoga Mat Premium Super Light Travel MatWeighing only 900 grams, this mat is a real lightweight! It is available in several colours, the particularly abrasion-resistant PVC material and the easy-care surface. The mat is non-slip, has a thickness of 0.15 cm and can be machine washed at a maximum of 60 °C. It also serves as a foldable yoga mat.Material: non-slip PVCWeight: 0.9kgMat dimensions: 183x60x0.15cm Travel Yoga Mat PremiumThe popular Premium Travel Yoga Mat is the ideal companion for travel. It is available in several colours and is made of extremely abrasion-resistant PVC material. This mat has a thickness of 0.30 cm, is optimally non-slip and machine washable up to 60 °C.Material: non-slip PVCWeight: 1.1kgMat dimensions: 183x60x0.30cm   If you have booked a trip to a yoga hotel, the mats are already available on site. You don't need to pack an extra travel yoga mat then.   Yoga Bag   Pack your mat and head to the beach! To keep your hands free on the way, a practical yoga bag for your yoga mat is ideal. They are available in great colours and designs. Yoga bags protect your exercise mat and allow you to transport it comfortably from A to B.   Water bottle   Drinking enough water is incredibly important for the body. Even on a yoga holiday, it is important to make sure you drink enough water, especially if you are spending a lot of time in the sun. Therefore, the right water bottle should not be missing. It will keep you well hydrated during your practice on the beach and will automatically remind you to drink regularly.   Comfortable clothing   When a holiday is all about yoga, the right clothing is naturally essential. It should be comfortable, airy and breathable. This way, it will serve you well and you'll feel completely at ease during your practice.   Which yoga aids are also useful   A non-slip travel yoga mat (or foldable yoga mat) with the matching yoga bag, a water bottle and the right clothing. This is the absolute minimum of yoga accessories. If you still have some space in your backpack or suitcase, a yoga strap is useful. It is light, takes up little space and ideally supports you when stretching. If you have even more space, you can pack 2 small yoga blocks. They are super flexible, lightweight and can also serve as a substitute for a meditation cushion.     Are you planning a yoga trip this year? Do you have recommendations for relaxed yoga on holiday? Or further tips on what to look out for on a yoga holiday? Feel free to leave us a comment!    

Happy New Year 2026 – A conscious start for body, mind & soul ✨ Dear Yogis & Yoginis, We welcome the new year 2026 with open hearts. A new chapter lies before us – quiet, powerful, and full of possibilities. The turn of the year is more than just a date on the calendar: it is an invitation to pause, let go, and realign. Arriving in the now Perhaps the past year was intense, challenging, or instructive. Perhaps all of the above. Yoga reminds us that every moment is perfect for a fresh start. With every conscious breath, we can let go of burdens and create space – for clarity, trust, and ease. Intention instead of purpose Instead of making tough New Year's resolutions, we invite you to set an intention . How would you like to feel in 2026? Calmer? More powerful? More connected? Your intention can be soft, change, and lovingly accompany you – on the mat and in everyday life. Yoga as a companion through 2026 Yoga remains a place of reconnection in the new year as well: • connection to your body • Connection to your breath • Connection to yourself and to the community Whether powerful flows, calm Yin sessions or silent meditation – every practice is a gift to yourself. Gratitude & Community We are grateful for you – for your openness, your presence, and the shared energy that makes our yoga community so special. Together we grow, learn from each other, and remember that we are not alone on this path. 🌿 We wish you a peaceful, healthy and fulfilling year 2026. May it be filled with mindfulness, inner strength, and many small moments of happiness. Your yogabox team

Yoga has many positive effects on well-being. It reduces stress and excess weight and can help alleviate pain such as migraines or back problems. The goal is harmony between body and mind, leading to a higher quality of life. The popularity of yoga is also due to the minimal effort required. Appropriate clothing and a mat That's all you need for yoga. Participants should set aside some time for a yoga session. Experts consider about 45 to 60 minutes ideal for the exercises. Investing in equipment isn't expensive. Clothing should fit snugly, as loose shirts or baggy pants can be a hindrance during the exercises. Many people will already have suitable items in their closets, so they don't need to go shopping. That leaves the yoga mat, which is available as an entry-level model for as little as 15 to 35 euros. These are usually made of PVC and manufactured in China. Therefore, it's advisable to ensure that sufficient testing for harmful substances has been carried out before buying. Alternatively , mats made in Germany are available, which aren't much more expensive overall. Those who plan to practice yoga regularly should invest in a more expensive yoga mat. Yoga mats are available in various materials and offer better abrasion resistance, promising greater durability. High-end models include particularly dense and long mats, which can be made from materials such as pure wool . Special mats for a holistic approach Furthermore, there are products on the market that are not simply yoga mats. They take a holistic approach and offer users a range of additional beneficial effects on the body. A crystal mat can elevate yoga to a new dimension. The product is based on intensive research and offers a wide range of positive effects on well-being: Infrared deep heat helps reduce stress. a promotion of cell metabolism, which can have a positive effect on the healing process. the relief of pain stimulating the body's anti-inflammatory functions supporting the immune system improved blood circulation One example of how yoga can be used to alleviate back pain is the relief of back pain. Medical professionals at the German Sport University Cologne are convinced that approximately 90% of back pain is caused by muscle tension. Yoga is considered an effective way to release this tension. Using a crystal mat can further enhance this effect through the deep infrared heat it provides. Improved blood circulation and healthy sleep Acupressure is an ancient practice that has been used for millennia. Today, a mat with spikes is used to make one's life more balanced and healthier. The function is quite simple: when the user lies on the mat, they feel a soothing warmth after the initial sensation of pressure. This mat not only relieves pain but also helps achieve better mental clarity and emotional balance. Using the mat reduces stress, improves blood circulation, relaxes muscles, and promotes healthy sleep. Additional equipment for yoga These specialized mats can wonderfully complement yoga sessions, deepening or expanding their effects. This also applies to other equipment such as yoga blocks, yoga straps, meditation blocks, or sound instruments.

Sweat on your skin, stretching right down to your fascia – your leggings are closer to you than any other garment. That's precisely why it's worth talking about fabrics, certifications, and care. When you know what to look for, every asana not only feels good – it's also better for your skin and our planet. Let's take a deep breath together and choose mindfully. Yoga clothing has a significant impact on your well-being during practice. Choosing PFAS-free, GOTS-certified organic leggings is one way to do this. It can help avoid harmful chemicals and promote skin health. Choosing the right yoga clothing not only enhances your experience but also contributes to environmental protection. Why toxin-free yoga leggings are crucial Choosing toxin-free and sustainable yoga leggings is crucial for your health and the environment. Conventional fabrics often contain chemicals that can cause skin irritation. PFAS-free leggings avoid these risks and offer a safe and comfortable practice. They also contribute to reducing pollution because they are made without harmful substances. Organic cotton yoga leggings are also an excellent choice, as they are particularly skin-friendly and breathable. Another important aspect is the breathability of the materials. Sustainable yoga leggings allow for better moisture transport, thus reducing the risk of skin irritation during intense exercises. The natural properties of the materials used, such as those found in organic cotton yoga leggings, support the body's thermoregulation and create a more comfortable feel, especially during longer yoga sessions or in heated studios. Fabrics & seals – what you should really pay attention to When choosing your yoga leggings, you should look for sustainable materials such as organic cotton and recycled fabrics. Certifications like GOTS yoga clothing are an important indicator that ecological and social standards are being met. These labels guarantee that your clothing is produced in an environmentally friendly and fair way, which is beneficial for both your skin and the planet. Besides GOTS yoga clothing, other certifications such as OEKO-TEX Standard 100 or bluesign® are also trustworthy indicators of pollutant-free textiles. PFAS-free leggings are particularly noteworthy, as they are not only good for your skin but also for the environment. These labels check the entire production process for harmful substances. Transparency from manufacturers regarding their supply chains is also crucial – reputable brands communicate openly about their production standards and material origins. How to recognize skin-friendly leggings at first glance You can recognize skin-friendly yoga leggings by their material composition and certifications. Look for labels that indicate sustainable practices and materials, such as organic cotton yoga leggings and PFAS-free leggings. A good fit and freedom of movement are equally important to ensure comfort and support during practice. Care that protects skin and the environment Proper care of your sustainable yoga leggings extends their lifespan and protects the environment. Wash them at low temperatures and avoid harsh detergents to protect the materials. This will maintain the quality of the leggings and minimize the ecological footprint of your clothing. Box: Your 5-minute post-op skincare ritual After every yoga session, you can care for your leggings in just five minutes: Air them out to remove odors. Wash them with a mild, eco-friendly detergent if needed. Avoid the dryer and let them air dry to save energy and protect the fibers. This simple care ensures that your PFAS-free and sustainable yoga leggings stay in shape and accompany you through every practice. Conclusion Choosing the right yoga clothing is more than just a matter of style. By opting for sustainable and toxin-free materials like Orbasics, you can ensure a healthier and healthier body. You are actively contributing to the protection of your skin and our planet. Look for certifications and take care of your clothing consciously to support both your practice and the environment.

Yogis know the importance of the right yoga cushion. Whether before, during, or after a yoga session, resting certain body parts on a cushion is beneficial, meditation is much more comfortable when sitting elevated, and for Shavasana, it's helpful to gently rest your head or legs. If you're looking for the perfect option for you and your practice, this article will help you with its diverse information on the various cushions and their benefits. Why is the right pillow so important? Every yogi who meditates or practices yoga regularly should get a high-quality cushion. Elevated seating prevents your legs from falling asleep (even during longer meditations), and it also protects your back and prevents poor posture. Pressure can be taken off the intervertebral discs, allowing for truly deep breathing. This is an important prerequisite for a pleasant meditation practice. The cushions are also used for various yoga exercises. Not only the regular models are used here, but also the so-called bolsters . For example, there is the elongated bolster , which is especially used for heart-opening poses (such as backbends or forward bends). If, on the other hand, you meditate lying down, you can use the elongated cushion for lower back support. What is important when buying? To ensure that you enjoy your yoga cushion for a long time, it is worth considering a few things before purchasing it. The following factors in particular play an important role: 1) Filling Many versions consist of an inner cushion (with filling) and a cover, usually washable, that can be detached from the inner cushion. This is an advantage when the inner cushion gets dirty and needs to be washed. The filling is crucial for comfortable seating. Different manufacturers use a variety of materials for this purpose. Spelt, millet, and buckwheat hulls are among the most commonly used. Kapok, which is similar to cotton, is also used. The different fillings differ as follows: a) Spelt grain shell : not so flexible, robust and firm b) Buckwheat hull : can store heat well, is pleasant for the body as it adapts, breathable, is not noisy when moving c) Kapok : elastic, soft, the hold is not so strong d) Millet husk : adapts well to the body, is a little firmer and more stable than buckwheat Using this information, you can find out which one is suitable for you (whether you are an advanced or a beginner) and choose the right variation for your yoga practice. 2) Shape If you want to buy a lightweight cushion that adapts perfectly to your sitting posture, it is best to try out different shapes. a) Half-moon pillow Experienced yogis report great experiences with the half-moon bolster . This is because it provides more space for your legs and feet. This provides comfortable support. Your spine is supported, thus preventing certain back problems. If you enjoy long meditations, then the half-moon-shaped ones are perfect for you. You can also use them for your neck, giving you two in one. b) Round meditation cushion Here, you sit about 15 cm above the floor, which makes meditation significantly more comfortable. The large seat allows you to relax and sink into yourself. This position is ideal for the tailor's pose and the lotus position. c) Zafu meditation cushion This version originates from Japan and differs from the other models due to its height. Thanks to its vertical folds, it is particularly beautifully decorated and a real eye-catcher. The folds ensure that the cushion adapts to your sitting position. It can be used not only for traditional meditation in a yoga room, but also for sitting in the living room. There are also other shapes that you can find in the online shop. 3) Height In addition to the first two factors, height also plays a role. If you plan to use the cushion exclusively for meditation, it can be 15 cm high. However, if you also use it to rest various body parts during various yoga exercises, it might be practical to have a slightly flatter one. Flexibility and height also play a role in the height factor. If you're very tall and not yet very flexible, the pillow can be higher, while shorter yogis can opt for flatter ones. If circulatory problems occur, higher versions are advisable – the height should be at least 15 centimeters. This ensures that you can perform certain exercises on the mat that require supporting your body. What other distinguishing features play a role? In addition to the three points mentioned above, there are other factors that speak for or against a pillow. The material of the pillowcase plays a role, among other things. Ideally, it should be made of organic cotton and sustainably produced. Keep in mind that the harmful substances trapped in these materials can enter your bloodstream through your skin. Therefore, production with organic materials is important. Of course, the color is also a crucial factor in whether you like the pillow or not. The color or pattern printed on the pillow should appeal to you and put you in a positive mood—especially if you often struggle to motivate yourself to meditate for long periods. Have you already found your favorite pillow? If so, which one do you particularly enjoy using? Feel free to share your favorites.

There are moments in life when you change not only internally but also externally, and you do so quite consciously, often through decisions that have matured over time. But the path to greater self-confidence in your own body doesn't end at the operating table. Rather, it's just the beginning. Liposuction through plastic surgery can help with tubular breasts to achieve the desired shape. Combined with yoga, you can also strengthen your mind after the procedure and rebuild a conscious connection with your body. What is a tubular breast – and how does liposuction help? Tubular breasts, also known medically as "tubular breasts," are a congenital deformity. Affected women have a relatively narrow breast base, where the tissue develops downwards in an elongated manner. It is estimated that approximately 5% of all women are affected by this genetic condition. While tubular breasts do not cause any physical damage or limitations, the development is psychologically stressful for many women. In such cases, surgical interventions can restore a more natural breast appearance. This can be achieved through targeted breast lifts, implants, or even targeted liposuction or fat transfer to reshape the existing breast. Such procedures should always be performed by qualified specialists. The role of yoga in the healing process Yoga can be very effective for holistic recovery after a plastic surgery procedure, such as liposuction for tubular breasts. Not only does it support mental recovery, but it also helps you reconnect with your body through conscious movement, mindfully and without pressure. The parasympathetic activation during yoga stimulates the nervous system, thus furthering the healing process. Furthermore, the targeted movement promotes blood circulation and lymph flow, and, last but not least, stress reduction helps accelerate healing. Those who practice yoga regularly often learn to perceive their own bodies with greater mindfulness and appreciation. Specific yoga exercises to promote body awareness Which yoga exercises are recommended to regain more body awareness after surgery and at the same time support the healing process? Especially in the initial period after surgery, less is often more. Focus on simple exercises while sitting, lying down, or doing the mountain pose to strengthen your awareness of your body while avoiding overexertion. Using the example of Asanas Yoga, the following exercises are recommended. Sukhasana : This simple pose promotes calm and mindfulness. Sit in a comfortable cross-legged position and place your hands on your knees. Close your eyes and consciously feel your breath and the connection between your body and the floor. Tadasana : For Mountain Pose, stand with your back straight, consciously feel your connection to the floor through your feet, and focus on deep breathing. This exercise helps you train your stability and consciously stand upright. Viparita Karani: To promote relaxation and circulation, lie on your back with your legs straight against a wall. This position helps promote lymphatic flow and invites both physical and mental release. Savasana : The final relaxation helps with integration and letting go. Lie flat on your back on your yoga mat and consciously do nothing; the focus here is on being. These simple yet effective exercises are ideal for regaining your sense of self after surgery such as liposuction. They require no force or twisting and invite you to feel yourself, without any pressure. Whether you just stand still for a few minutes or place your legs against a wall, each exercise is a loving step back into yourself. Allow yourself to slowly return to your original state and gain a sense of security and stability. Recommendations for starting yoga after surgery Returning to yoga and exercise in general after surgery should be done slowly and only after consulting your treating physician. Once you get the green light, there's nothing stopping you from starting slowly. Important: Take your time and don't rush things. Listen to your body and don't ignore any pain that arises. Start with simple exercises like the ones described above and work your way up gradually. Even a few minutes of mindfulness per day can help you feel more comfortable and attuned to your new body. It's not about performance, but about connecting with yourself and your body. For a relaxed start at home, you'll find the right accessories here at yogabox.de, from mats and yoga blocks to meditation cushions. Holistic healing through yoga Anyone who decides to undergo liposuction is taking an important step for themselves. But the path to a new body image doesn't end there. For many women with tubular breasts, it's not just the procedure itself that helps, but above all, the loving connection with themselves. Yoga can be a valuable companion in this process.

Yoga challenges both body and mind. Anyone who thinks every asana consists of a gentle stretch will quickly be surprised: Even in a seemingly relaxed pose, muscles can vibrate and tendons can reach their limits. It is precisely at this point that a phenomenon familiar to almost every yogi often occurs: the discomfort after practice, when sore muscles set in. But why isn't it enough to simply give in and perform each exercise carefully? In fact, there is more effort behind these flowing movements than outsiders would suspect. The combination of tension, concentration, and the desire to reach deeper into the stretch quickly leads to muscular reactions that approach the intensity of strength training. The intensity of yoga practice Many practitioners initially underestimate how demanding certain poses can be, until their legs begin to tremble and their breathing becomes more intense. Especially during demanding flows or long holds, sweat accumulates on the mat. To keep your mat hygienic, it's worth taking a look at yoga mat care . But beyond cleaning, there's also the question of regenerative options: While yoga itself offers elements of relaxation, additional muscle treatment can be beneficial, especially after intensive practice. Those who rely on innovative methods may also discover modern tools like massage guns , which can provide a soothing recovery after strenuous sessions and loosen the muscles to prevent soreness. A yoga teacher with class outside in park Shavasana – more than deep relaxation What appears to be a purely restful pose on the outside conceals an underestimated complexity. When practiced correctly, the far-reaching effects of Shavasana can clear the mind and reduce physical tension. But this deep letting go is only possible when you gradually learn to consciously relax muscles and regulate your breathing rhythm. Often, however, yogis still feel lingering strains in their thighs or shoulders, even when they are seemingly lying motionless on the floor. This is precisely where it becomes clear that giving in alone is sometimes not enough. Those who open themselves up to the subtle sensations in every fiber of their being will discover that true relaxation requires both concentration and dedication. This final rest period completes the practice and offers profound regeneration. Why the final pose is so misunderstood Many beginners assume that in Shavasana, you simply lie there passively and do nothing. But this final relaxation is by no means a meaningless doze. In fact, it can be challenging to keep your mind at rest and to mindfully observe your physical state. Those who prefer an upright sitting posture may find it helpful. Even just sitting quietly on meditation cushions can sharpen your focus and relieve pressure on the lower back. In this way, you open up space for regeneration for both body and mind. The conscious posture serves as a bridge between complete relaxation and stable awareness – an aspect that many practitioners only begin to appreciate after several sessions. From mat to meditation cushion – your yoga setup at a glance Anyone who invests in their own practice will sooner or later face the question of the right equipment. Yogabox offers not only a wide variety of yoga mats, but also meditation benches, fascia massage rollers, and accessories for children. The products range from PVC and TPE to virgin wool, and some are made in Germany. Also noteworthy is the environmentally friendly shipping: Thanks to DHL GoGreen and GLS Klima Protect, deliveries are CO₂-neutral. Product category Special features Materials Additional benefits Yoga mats Different thicknesses and slip resistance PVC, TPE, natural rubber Made in Germany, environmentally friendly Meditation accessories Cushions, benches, ergonomic shapes cotton, virgin wool Promotes posture and mindfulness Fascia rolls Different degrees of hardness EVA foam, plastic Supports muscle regeneration Children's yoga items Colorful and child-friendly Soft materials For a playful introduction to yoga Services Advice by phone or WhatsApp – Personal support in selection Many practitioners also appreciate the one-month return period in case an item turns out not to be the right fit. Yoga teachers enjoy a 12% discount, making it much easier to acquire high-quality equipment. And those who enjoy seasonal shopping enjoy regular discounts or special offers that brighten up their everyday routine. Between technique and depth – yoga as a personal journey A key component of a successful yoga routine is personal advice, especially when it comes to selecting the right props. If you have questions about size, material properties, or special needs, a telephone hotline can provide valuable information – so you don't feel left alone if uncertainties arise. You can also contact customer service directly via WhatsApp and receive answers to your individual concerns. Especially in an age where digital transactions dominate, personal contacts are often a helpful addition. This ensures that each piece of equipment meets your exact requirements and will provide long-term enjoyment. After all, yoga is always a journey that requires self-diagnosis and mindfulness. When strength and devotion become one Finally, the interplay of dedication and stability illustrates the deeper essence of yoga practice. Anyone who believes that smooth stretches alone lead to success will quickly be disabused of this notion as soon as the body noticeably reacts. Rather, the alternation between dynamic asanas and conscious relaxation is the key to holistic development. Muscle soreness is then no longer viewed as a mere annoyance, but as a sign that one is working on one's limits and can venture into unimagined depths. At the same time, careful regeneration creates space for progress without overload. Every step on the mat is a dialogue with one's self. If one looks patiently at one's own development, it becomes clear: only when active muscle work and deep relaxation merge can yoga unfold its transformative power. A meaningful path that never ends.

In an age where we increasingly spend our free time on social networks like Instagram, Pinterest, and TikTok, real life is increasingly taking a back seat. Yet, we all want to improve our well-being in everyday life. In this article, we'd like to discuss exactly how you can achieve this while still taking advantage of the opportunities the internet offers. The role of social media in everyday life Hardly anyone can imagine life without social media these days, because scrolling through Instagram or TikTok doesn't always have to be time-consuming. Ultimately, it's about practicing healthy and effective media literacy, where users use social networks to grow and draw inspiration for their real lives. Social media offers people from all over the world the opportunity to connect and exchange ideas. This exchange can take place within seconds. On the one hand, this creates space for self-expression and constructive exchange of opinions. However, it is also clear that not all users are capable of communicating openly and respectfully with one another, as hate comments demonstrate. Nevertheless, platforms like Instagram and Pinterest can be sources of inspiration. It's important to be aware of their functionality and algorithms. The goal of these platforms is to encourage a lot of time spent on the site. Algorithms analyze user behavior and suggest what users seem to like to see. Often, however, the very videos and photos that we criticize or that trigger negative feelings in us appear. To increase overall well-being, it's advisable to consume content that is either entertaining, educational, or inspiring. Equally important is maintaining a critical approach to published content. Not every source is trustworthy, and especially when it comes to social and political issues, multiple sources should be consulted to form an opinion. Create a balance between online and offline time In our digitalized world, it's crucial to maintain a balance between time spent online and time spent in real life. Here are some tips to help you achieve this: 1. Conscious screen time We often feel like we have to be constantly available or have the urge to never miss a thing. However, those who consciously take time away from media and smartphones will notice an increase in their well-being. So how about setting fixed time windows for using digital devices? 2. Use analogue alternatives This isn't about making smartphones taboo. However, taking a break from social media or digital devices and spending those hours reading an engaging book in the sun can be beneficial for your overall well-being. This way, you can create a balance between online time and real-life time. 3. Be more conscious online When you browse the internet, it can have a positive effect on your well-being if you do so consciously. So, instead of scrolling for hours without any added value, it can be a good idea to seek out sources and information on a specific topic. The advantages of the digital age in terms of self-care The way we practice self-care has changed significantly since the advent of the digital age. For one thing, access to technology and knowledge is easier. For even the most mundane questions, we can consult ChatGPT and receive an answer within a very short time, usually one that satisfies us. If that's not the case, we have the opportunity to clarify our questions and gain new insights. The digital age also offers advantages when it comes to self-care. Not only is access to information easier, but online bookings also help people book appointments conveniently from home. Whether it's an appointment at a hair salon, a yoga studio, or for permanent hair removal, the beauty service provider simplyhairless in Mannheim allows its customers to conveniently book appointments online. This saves time and simplifies treatment scheduling. Permanent hair removal is one of today's increasingly popular beauty treatments. It is often performed using lasers or intense light pulses and is suitable for people who want to save time and are willing to invest in such a beauty treatment. For more information on permanent hair removal in Mannheim, check out the beauty service provider's blog , which covers everything you need to know about hair removal and provides an overview of the options available. It's also advisable to consider your skin type and your own expectations, which can also be done directly with the service provider. The role of yoga in increasing well-being Yoga is a millennia-old practice that connects body, mind, and spirit through physical exercises, breathing techniques, and meditation. It plays a vital role, especially in a fast-paced world, in promoting a more conscious lifestyle and enhancing well-being. Yoga not only benefits physical health by improving flexibility and muscle strength, but is equally beneficial for mental and emotional health, as it contributes to stress reduction. Yoga sessions don't always have to last for hours; even a short session of 10-15 minutes can have positive effects on the body and mind. In summary, the digital age brings with it a number of challenges. Whether it's misinformation on the internet, uncontrolled media consumption, or neglect of real life, they all impact our well-being. For this reason, beneficial media literacy is highly relevant. By wisely using social networks and the possibilities offered by innovative technologies, you can benefit your well-being and gain inspiration.

For many people, a visit to the dentist is associated with fear and discomfort. In some cases, the fear is so great that those affected avoid going to the dentist for years. This significantly worsens their dental health, causes shame, and increases their inhibitions about future dental visits. Fortunately, there are ways to alleviate the fear of going to the dentist. These include yoga and meditation, which train the mind and help you relax and cope with the dental treatment. Good dentists can specifically address anxious patients If a dentist is familiar with dental anxiety and even pronounced dental phobias, they can specifically address their patients' needs and structure the treatment process so that anxious patients are not overwhelmed. For example, dentists in Worms take their patients' fears very seriously in their practices and address their individual needs. Patients are given sufficient time to examine the practice closely and communicate to the dental team their specific fears and what they need to overcome them. Among other things, there is enough time for relaxation exercises if these are helpful and desired by the patient. Meditation exercises suitable for visiting the dentist Patients can use meditation to prepare for their dental visit in advance and specifically work on their associations with the treatment room and the dentist themselves. Meditation is possible directly in the office before and even during treatment. The following techniques are particularly suitable for this: ● Breathing meditation: The patient concentrates completely on his own breathing and controls it. ● Body scan: In this form of meditation, attention wanders through all parts of the body. ● Guided meditation: With the help of audio instructions, patients can be specifically guided to relax. • Visualizations: The patient imagines a peaceful place. This meditation is particularly effective if it has been practiced extensively at home beforehand. ● Mantra meditation: Calming sequences of words or sentences are continuously repeated in your mind or with audio accompaniment. Why yoga contributes to relaxation For yoga to make a significant contribution to a more relaxed dental visit, it doesn't have to be practiced in the dental office. Instead, it's primarily the regular yoga sessions beforehand that empower anxious patients. Through yoga, people learn to focus on what's important, to become more self-aware, and to control this perception. Former anxious patients who regularly practice yoga often report that yoga helps them see the world more clearly. This allows them to focus specifically on getting through the dental visit without putting themselves under unnecessary long and intense stress beforehand. How well do patients need to master yoga to benefit from it at the dentist? One of the great advantages of yoga is that it's not about performance. Anyone can practice yoga, regardless of previous experience or physical condition. Even very simple exercises can broaden one's horizons and provide impressive support for anxious patients. Regularly practiced yoga exercises strengthen self-confidence and promote the ability to control one's breathing and relax in a targeted manner. Patients can use these skills learned through yoga at the dentist even if they are far from being yoga experts.

Headaches are a widespread affliction affecting people of all ages. Many sufferers seek natural methods to relieve their symptoms. In this context, yoga is gaining increasing importance as a holistic approach. Through a combination of physical exercises, breathing techniques, and meditation, yoga offers a variety of ways to relieve and prevent headaches. The "Downward-Facing Dog" pose is excellent for preventing headaches! ( link ) Causes of headaches The development of headaches is often due to a combination of different factors. Stress plays a key role, as it can lead to muscle tension, especially in the neck and shoulder area. This tension is perceived as a dull, pressing pain. An unhealthy lifestyle, characterized by a lack of exercise, insufficient sleep, and an unbalanced diet, further increases the risk of headaches. Lack of exercise can lead to reduced blood flow and thus insufficient oxygen supply to the brain, which promotes headaches. Lack of sleep impairs the body's regeneration and can increase sensitivity to pain. An unbalanced diet, primarily a lack of essential nutrients, can also contribute to headaches. In addition, external stimuli such as noise, bright light, or intense smells can trigger migraine attacks. Hormonal fluctuations, weather changes, and genetic predisposition are other factors that can contribute to the development of headaches. A comprehensive understanding of these triggers is crucial for developing effective prevention and treatment strategies. How Yoga Helps Relieve Headaches Yoga works on several levels to combat pounding headaches. Targeted asanas (postures) stretch and strengthen tense muscle groups, leading to a reduction in physical tension. Breathing techniques known as pranayama promote deep and conscious breathing, which calms the nervous system and centers the mind. Meditative practices in yoga also support stress reduction and promote increased awareness of one's own body. Regular yoga practice can therefore positively influence the nervous system and improve circulation, which helps relieve headaches. Effective asanas to relieve headaches Certain yoga poses have been shown to be particularly effective in relieving headaches: Child's Pose (Balasana) This gentle forward bend promotes relaxation of the back and mind by providing a gentle stretch of the lower back. From a kneeling position, slowly lower your torso forward until your forehead touches the floor, while your arms are either extended forward or relaxed at your sides. Balasana helps release tension in the back and offers the mind an opportunity to calm down. Downward Facing Dog (Adho Mukha Svanasana) This inversion pose improves blood flow to the brain and helps relieve tension in the shoulders and neck. Starting in a quadruped position, lift your knees off the floor and push your hips up and back, forming an inverted "V." Press your hands firmly into the yoga mat as your heels sink toward the floor. Adho Mukha Svanasana stretches the entire back of your body and promotes circulation, which can help relieve headaches. Legs on the wall (Viparita Karani) This regenerative pose calms the nervous system and reduces stress by relieving pressure on the legs and promoting blood flow to the head. Lie sideways against a wall and swing your legs upwards so they rest vertically against the wall, while your upper body rests relaxed on the floor. A pillow under your pelvis can provide additional comfort. Viparita Karani allows you to harness gravity to promote blood circulation and calm your mind. Head-to-Knee Forward Bend (Janu Sirsasana) This seated forward bend gently stretches the back and relieves tension in the neck and shoulder area. From a seated position, extend one leg straight, while bending the other leg so that the sole of the foot rests on the inner thigh of the extended leg. The torso bends over the extended leg, with the hands grasping the foot or shin. Janu Sirsasana promotes spinal flexibility and helps relieve tension that causes headaches. Breathing techniques (Pranayama) to relieve headaches Breathing exercises play a crucial role in relieving headaches: Alternate Nostril Breathing (Nadi Shodhana) : This technique balances the energy channels and calms the mind by regulating breathing through alternately closing the nostrils. Cooling breath (Shitali Pranayama) : By inhaling through the tongue, the body temperature is lowered and internal stress is reduced. Buzzing Breath (Bhramari Pranayama) : Creating a buzzing sound while exhaling promotes relaxation in the head area. Meditation and mindfulness Meditation and mindfulness are central components of yoga that contribute to pain relief. Regular meditative practice calms the mind and can change the perception of pain. Simple techniques such as focusing on your breath or being aware of the present moment can help reduce headaches and develop a deeper understanding of your physical and emotional states. Integrating yoga into everyday life to prevent headaches To sustainably reap the benefits of yoga, it's important to regularly incorporate yoga exercises and breathing techniques into your daily routine. Even short practice sessions on the yoga mat can help relieve tension and reduce stress. Conscious breathing and short meditation sessions also help prevent headaches. The key is to practice regularly to reap the benefits in the long term. Scientific studies and evidence Numerous scientific studies have examined the effectiveness of yoga in relieving and preventing headaches. A study in the British Journal of Sports Medicine* highlights that yoga can be helpful for depression, anxiety, and chronic pain. These findings underscore the importance of yoga as a complementary therapy for headaches. Precautions and contraindications Despite the many benefits of yoga, caution is advised. Certain asanas or breathing techniques may be contraindicated if performed improperly or due to individual health conditions. It is therefore advisable to consult a doctor if you suffer from chronic or severe headaches and to practice yoga exercises under the guidance of a qualified instructor. This ensures that the exercises are performed correctly and do not cause additional discomfort. Conclusion Yoga offers a holistic approach to headache relief and prevention. Through the combination of asanas, breathing techniques, and meditation, physical and mental tension can be reduced. Integrating yoga into daily life not only promotes overall well-being but can also significantly improve the quality of life for people with recurring headaches. Source: * Martínez-Calderon, J., et al. (2023). "Yoga-based interventions may reduce anxiety symptoms in anxiety disorders and depression symptoms in depressive disorders: a systematic review with meta-analysis and meta-regression." British Journal of Sports Medicine, 57(22), 1442-1450.