Yoga BLOG

Yoga has gained increasing importance in recent years, both as a philosophy of life and as a form of physical activity. Originally developed in India, yoga has spread worldwide and inspired millions of people to incorporate this practice into their daily lives. Especially with the right clothing, yoga can become an incredible experience. For example, use an Urban Sports voucher code , which offers you incredible discounts on attractive and comfortable yoga apparel. In this article, we will explore the various aspects of yoga as a philosophy of life and as a sport and show how it can contribute to promoting physical and mental well-being. The Basics of Yoga: An Ancient Tradition Yoga has its origins in Indian culture and is a practice that works on physical, mental, and spiritual levels. There are various yoga traditions and styles with different focuses, but at its core, it's about bringing body, mind, and spirit into harmony. As a philosophy of life, yoga encompasses principles and techniques aimed at expanding consciousness and leading a harmonious life. Ethical and moral values, as well as mindfulness, play an important role in this. Yoga as a sport: The physical benefits Yoga as a sport involves performing various physical postures (asanas) and breathing exercises (pranayama) aimed at strengthening muscles, increasing flexibility, and improving balance. The physical benefits of yoga are numerous and include improving posture, relieving back pain, strengthening the immune system, and stimulating circulation. A great way to try yoga or deepen your practice is to use an Urban Sports voucher code. With this voucher code, you can participate in various yoga classes and studios in your city and discover the benefits of yoga as a sport. The variety of yoga styles offered allows you to find the right workout for your needs and goals. Mental and emotional benefits of yoga In addition to its physical benefits, yoga also has positive effects on mental health. The practice of yoga can reduce stress, alleviate anxiety, and lead to inner peace and serenity. Breathing exercises and meditation, which are often an integral part of yoga classes, promote concentration and body awareness. Regular yoga practice also helps you better manage emotions such as anger, sadness, or frustration, and can lead to increased self-confidence and self-esteem. The variety of yoga styles: something for everyone There are numerous yoga styles and disciplines, each with a different focus and thus catering to individual needs and preferences. Some styles, such as Hatha Yoga or Iyengar Yoga, focus on precise alignment of postures and are gentler, while others, such as Ashtanga Yoga or Vinyasa Flow, are more dynamic and powerful. Yin Yoga, on the other hand, focuses on holding stretches for longer periods and has a particularly relaxing and restorative effect. Kundalini Yoga combines physical exercises with breathing techniques, mantras, and meditation, and aims to awaken life energy. With the wide selection of yoga styles, it's easy to find a style that suits your needs and goals. Integrating yoga into everyday life: For a balanced life Yoga can be viewed as both a regular exercise routine and a complementary practice to other physical activities. There are numerous ways to incorporate yoga into your daily routine, whether by attending a class at your local studio, participating in online yoga classes, or practicing short yoga sequences in your own home. Regular yoga practice can help reduce stress, increase overall well-being, and enhance your quality of life.

Why Men Should Do Yoga! An Overview Many men have the misconception that yoga is only suitable for women. Fortunately, this is completely false – gentle flows are also more than beneficial for men. Anyone who wants to get physically fit and simultaneously train their muscles can seek out the best yoga exercises. In this article, you'll learn why gentle yoga flows can become part of every man's daily routine. Misconception: Yoga is only for women Many people have the misconception that yoga is always gentle and easy – but that's far from the truth. In reality, yoga can be just as strenuous as a light or moderate workout at home or in the gym. Hot yoga, Ashtanga , and Vinyasa are known for their strenuous nature. Furthermore, it's not true that women generally train more easily. All in all, the asanas from Buddhist teachings can be just as demanding as other physical exercises and are therefore an ideal addition to the exercise routine of active men. On the other hand, yoga can be gentle. Anyone who typically participates in other high-impact sports knows how beneficial it can be to do gentle physical exercises. Yoga is perfect in this case – Yin Yoga helps stretch your fascia and loosen the muscles throughout your body. And this point is just as important for men. A little fact at the end: In ancient India, it was men who practiced these exercises. Only here in Germany, there are still more women in the gyms, which doesn't mean you can't change this situation at any time. Which types of yoga are suitable? There are many different styles of yoga, each with a different impact on physical, mental, and emotional well-being. To find the perfect style for you, you should first ask yourself what you want from your yoga class. Do you want to stretch your body and relax? Then Yin Yoga is perfect for that. If you're a beginner, Yin Yoga or Hatha Yoga are recommended. If you still want to get a light workout on your non-workout day, a gentle Vinyasa Flow might be a good option. Want to get your body sweating? You don't necessarily have to go to the gym for that. Opt for a hot Bikram yoga flow (hot yoga): Here, you perform the various sequences at a room temperature of around 35°C. Power yoga (an American version of Ashtanga yoga, where the movements can be adapted to the yogi) is also perfect for toning and strengthening your body and building muscle and strength. Not convinced yet: Why is yoga good for men too? Mat exercises have many health benefits—but not just for the body. Deep breathing harmonizes mind and soul. This is especially important for people under a lot of stress. If you sometimes feel out of balance, the right exercises can restore inner balance. To achieve this, you should practice the appropriate breathing exercises. The sequences can also help the body relax after a strenuous endurance workout. Muscles and tendons are relieved and strengthened after exercise. The mind and soul also find peace with various flows from Kundalini Yoga or Yin Yoga. Other important reasons why men should do yoga Today's society, the demanding work routine, and personal problems mean that many people struggle to relax or experience other problems. Yoga flows can be helpful for the following conditions: a) Helps with sleep problems Do you have trouble falling asleep? Then these exercises could provide you with a gentle support. Thanks to the inner peace, you'll find it much easier to drift off into a deep sleep. b) Body, mind and soul are brought into harmony Today's everyday life is demanding, which inevitably means that everyone has to find their own method to achieve balance. If you haven't found a suitable way yet, you can take the time to practice yoga and meditation on your cushion . A yoga session should ideally always end with shavasana or a short, guided meditation. c) Are you inflexible? Flexibility isn't just sexy, it's also beneficial. Being flexible and agile makes other sports much easier. It also reduces the risk of injury, especially if you participate in other high-risk sports. d) Concentration is strengthened If your job requires peak cognitive performance, it may be advisable to consider yoga. Regular yoga practice helps you achieve inner balance. This means that concentration also improves in many cases. e) Relieve back or neck pain Many men complain of back pain. If this is also the case for you, you can try yoga. Certain exercises specifically strengthen your back, shoulders, and arms, and relax your neck. f) Your own body awareness improves If you feel like you're barely feeling your body, you can incorporate the asanas into your daily routine. Remember that these special yoga flows increase your awareness of your body, improving your body awareness and sensitivity. Many men learn to perceive their bodies this way—many can barely feel their physical needs. g) Mindfulness is improved People who are stressed have difficulty concentrating on the present moment. A daily yoga practice helps you become more and more engaged with the here and now. This is essential for long-term happiness and contentment, as well as for strengthening self-awareness. Accepting your feelings also becomes easier with a regular yoga practice. h) Stamina and perception during sex are improved When you're in tune with your body, your sex life will naturally improve. You'll feel better, be able to stay in certain positions longer, and your body will be stronger. You'll also be more mindful, which in turn will have a positive effect on your sex life. Naturally, your self-confidence will also be higher, allowing you to enjoy intimate moments even more. i) Successful footballers also do yoga While this isn't the only reason, it should still motivate you to try the asanas. There are many professional athletes who practice yoga daily. Would you like to be one of them? Then experiment and find the best asanas for you to balance your body. If you're a man, tell us if you already incorporate yoga into your daily routine? If so, what benefits does it bring you?

Yoga of the Air - How you can gain new lightness through yoga The elements of fire, water, earth, and air are the foundation of our being. Humans, animals, and plants receive valuable energy from them. Elemental yoga supports these nourishing and healing processes. Yoga blogger Sandra Buchwald describes which yoga practices are suitable and the contribution of Ayurvedic nutrition. This article is about the yoga of air. "I can barely breathe." Or, "It feels like everything is twice as difficult as usual." These are statements made when the lightness of the moment has vanished. Given all the problems 2022 has brought us, this is no surprise. Numerous restrictions have burdened us and made life difficult, literally. Good to know: Yoga supports you in discovering and enjoying a new sense of lightness and freedom, a sense of carefreeness and ease. This blog post offers ideas on how you can shed restrictive and burdensome shackles through the yoga of air. The element of air: the lightness of being There is no movement without breath, and no breath without movement. The rise and fall of your chest and abdomen proves this to you. Every day. Every second. Through your breath, you supply yourself with vital oxygen, which travels through your blood vessels to every tiny corner of your body. Your mind and soul are also moved, nourished, and activated by the breath. Blockages are released. These are all good reasons why asanas and breath are inextricably linked in yoga. Yoga of Air utilizes this connection in a special way. These yoga exercises make you light and free Many people work at a desk all day, their upper bodies hunched forward. This is an example of how our natural breathing space can be restricted by everyday life or work. This one-sided posture shortens the chest muscles, and the upper back, as its counterpart, tends to weaken. Yoga, which serves the element of air, also offers valuable asanas that expand the chest area and give you the joyful experience of opening your heart both externally and internally. Many of these "heart openers," as they are affectionately called by yoginis and yogis, are true classics among asanas. A typical example is the Cobra Pose (Bhujangasana). A well-known and popular asana from both the Sun Salutation (Surya Namaskar) and the traditional Rishikesh sequence, the Cobra Pose is representative of the many backbends found in Aerial Yoga. An easier alternative to Cobra Pose is the Sphinx Pose, Salamba Bhuangasana. It's easy to perform even for beginners because the forearms are comfortably positioned on the mat. Even more comfortable is Heart Opening from a supine position. Roll vertebra by vertebra into Shoulder Bridge Pose (Setu Bandhasana). There, you can either support yourself with your upper arms and elbows or tie your hands underneath your body to intensify the bridge. Want more effective asanas? Fish Pose and Upward-Facing Dog are also classic backbends and heart openers! Graceful and effective at the same time are two kneeling heart-opening poses you're surely familiar with: the deep lunge (Anjaneyasana) and the camel pose (Ushtrasana) – both of which are also great hip openers, by the way. If you prefer standing, the Warrior I or Sun Warrior poses are recommended. Both are also great to practice outdoors, so your yoga practice will be enriched with an extra dose of oxygen. Yoga of the Air: Breathing is the be-all and end-all Pranayama is an essential component of a yoga practice designed to promote the air element. Both the heart-opening asanas and the breath are perfect for creating a soothing space, a space filled with air, lightness, and freedom. Through backbends, we create the foundation for giving space to our feelings. Through conscious breathing, we connect to a life that, through lightness and permeability, offers precious treasures. Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature concept Be light and free – which yoga style suits you? If you've read the examples of Air Yoga, you'll probably realize that Hatha Yoga provides a solid foundation for it as well. Whether elements from the Sun Salutation or the Warrior Poses, Hatha Yoga and the four elements are inextricably intertwined. The beauty of the Hatha style is the connection between air and earth. It is particularly healing because it recognizes that we need both: roots and wings. Things get especially airy, however, when you devote yourself to Aerial Yoga. Wrapped in sturdy blankets, you practice yoga poses – completely independent of the laws of gravity. Free floating perfectly supports aerial yoga. Depending on your mood (and, of course, what the Aerial Yoga school offers), this light and airy form of yoga can also be complemented with elements from dance or acrobatics. You can express your feelings in a wonderfully creative way. Backbends are also well-suited to Yin Yoga. The simplest asana: Place a bolster or folded blanket under your thoracic spine and open your heart space while lying on your back. Activate the heart chakra Inextricably linked: Air Yoga and the heart chakra (Anahata Chakra). When you expand your chest with the heart openers, you also stimulate your heart chakra. Located in the center of the chest, it is important for expressing our feelings. This makes us free and light. Try it! Anahata, heart chakra symbol. Colorful mandala. Yoga of the Air and Ayurvedic Nutrition Ayurveda connects the air element with the Vata constitutional type. This dosha needs a diet that provides calm and warmth. Lightness comes from anything that isn't burdensome and not difficult to digest. Soups and stews are ideal, but risotto is also good. Vegetables should be cooked. Carrots, sweet potatoes, and pumpkin are perfect. If you like sweet things, try warm porridge. Fruit is best made into compote or warmed up. Baked apples are a fragrant example. Sufficiently warm liquid is important. Teas are especially beneficial. Good flavors that support the air element include vanilla, ginger, and basil. Be light through meditation

Earth, water, fire, and air are important elements for our health and well-being. The start of the new year is ideal for incorporating these elements into your yoga practice. Our yoga blogger Sandra Buchwald provides valuable ideas. This article describes the yoga of water. The year 2022 has held many of us back. Fears, worries, and the flood of bad news in the media have disrupted our normal rhythms. "Things aren't working right anymore." This is how many people describe how the pandemic, along with environmental problems and the energy crisis, has made our entire lives seem bumpy and full of obstacles. Daily life, work, relationships—the effects of the past year have impacted every facet of our being. The good news for you: Yoga offers an effective tool for dissolving these blockages. This article describes how you can draw new energy through the yoga of the element of water. The element of water: Everything in flux Our planet is largely made up of water. Our bodies are too. Our blood is about 90 percent water. But digestion, metabolism, the lymphatic system, and joints also need fluids to function properly. Observe which areas of your body need moisture. And how do your skin, eyes, or the inside of your nose feel when it lacks moisture? By drinking enough and practicing water yoga, you ensure that your body, mind, and soul are supple and free of blockages. This yoga practice strengthens the water element Of course, it's primarily the flowing movements that make water yoga so valuable. Movement promotes blood circulation and metabolic processes. A good example of this are the intervertebral discs, which act as important buffers between the individual vertebrae. Did you know that we are a few centimeters shorter in the evening than we are in the morning after getting up? The answer to the mystery: Standing and sitting during the day squeezes fluid out of the intervertebral discs. The good news: Through yoga, you improve the water content of the intervertebral discs and thus also their protective buffer function. We bet you already know a flowing sequence of movements that supports your spine? It's Surya Namaskar, the Sun Salutation. Whether it's Cobra Pose (Bhujangasana), Downward-Facing Dog Pose (Adho Mukha Svanasana), or the classic Forward Bend Pose (Uttanasana), the spine and many other parts of your body are moved and nourished by the Sun Salutation. You can complement this by practicing spinal twisting movements. These include the Seated Twist Pose (Ardha Matsyendrasana), the Triangle Pose (Trikonasana), and, of course, the relaxing and soothing Crocodile Pose (Makarasana). Water yoga naturally also takes into account our detoxifying lymphatic vessels and the meridians – the energy pathways in our body. The more blockages there are, the less these processes can flow. Therefore, stretching asanas are also valuable because they break down blockages and promote cleansing and detoxification. The hip, chest, and armpit areas are particularly important. Classic hip openers include Mandukasana, the Frog Pose, the perfect aquatic animal, or the Low Lunge, Anjaneyasana. A great opener for the armpits is the Side Angle Pose (Utthita Parsvakonasana) or, of course, Child's Pose (Balasana). Asanas that open the heart space include the Warrior Poses – especially the Sun Warrior (also known as the Peaceful Warrior). Yoga of Water: a valuable addition If we want to promote the invigorating and purifying water element and release blockages, flowing breathing is an essential foundation. Through pranayama, the targeted yogic breathing exercises, you recharge your life energy and create the flowing harmony we need to feel good and healthy. Mulabandha is the lock that holds the water energy in the body. Flow and harmony – through which yoga styles? The asana examples already show you that classical Hatha Yoga also supports the water element. This is especially true when the movements involve the torso area, as this also supports digestion and detoxification through organs such as the liver or kidneys. This is another reason why it's important to further promote these healing processes by drinking plenty of fluids. If you appreciate the beneficial effects of flowing asanas, Vinyasa Yoga and Flow Yoga are ideal. The dynamic sequences of asanas improve fluid circulation and stimulate metabolism. Yin yoga offers effective stretches that release blockages. It makes you supple and permeable. In Yin yoga, the idea of breathing into specific parts of the body is often used. These are usually the groin or armpits—areas through which the cleansing lymphatic system flows. You can also decongest these vessels—for example, by putting your feet up after a strenuous day at work. Supporting the sacral chakra Water yoga and opening the sacral chakra should be combined. The sacral chakra—the Svadhisthana chakra—is located in your lower abdomen, just below your belly button. By circling your hips or alternating between cat and cow poses, you activate this chakra, which is so important for well-being. Another great opening exercise is the reclining butterfly pose. Supporting the Yoga of Water through Good Nutrition In Ayurveda, the element water is associated with the two constitutional types, Pitta and Kapha. Both doshas share the commonality that the water element is primarily nourished by water-rich vegetables. These include, in particular, green and crunchy leafy vegetables, but also vitamin-rich broccoli and healthy artichokes. Beets are also ideal for a healthy diet. Among berries, blueberries are the perfect snack between meals. Among grains, quinoa and amaranth are particularly recommended. Drinking plenty of fluids is essential if you want to support your individual water yoga. Mineral water—preferably still—is a good thirst quencher. Jasmine and calendula teas are good options, as are the classics rosehip and fennel—give them a try! Harmony through meditation The beginning of the year is the perfect time to benefit from the restorative effects of meditation. If the element of water is the theme of your meditation, you can enhance the meditative effect with a short imaginary journey. This way, you can imagine yourself being rocked, carried, and protected by the waves of the sea. Enjoy the gentle sound of the ocean and feel the refreshing water seeping through your pores, giving you the hydration you need. Be protected and well cared for. Namaste.

Especially in these turbulent times, it helps us to reflect on the elements that protect and strengthen us, that provide nourishment and energy. With four posts on the yoga of the elements of earth, water, fire, and air, our blogger Sandra Buchwald offers you valuable tools for a healthy and wonderful 2023. This article describes the yoga of the earth. How to put down roots again A virus that's traveling around the world. War on our own continent. Climate change as an omnipresent threat. It's really no wonder that 2022 has affected us so much. There are a whole host of expressions for this: For some, it's "pulled the rug out from under us." Others have "lost their composure." And some describe themselves as having "lost their footing" over the past year. The good news at the start of the year: Yoga is also your faithful companion throughout the year when it comes to regaining stability and establishing roots in the new year. This article shows you how you can use the yoga of the earth element to your advantage. The element earth: stability through good roots Perhaps you've heard the saying that without roots you have no wings? It means that everything we do should have a solid foundation. Of the four classic elements, the earth offers us the space to establish roots that give us security, trust, and self-confidence. There's even a perfectly fitting word for this: we ground ourselves! Earth yoga is a valuable way to do this. This yoga practice roots you You're surely familiar with the classic of all grounding yoga exercises. It's Shavasana (also known as Savasana) – the corpse pose. As an integral part of most yoga classes, you assume this pose for final relaxation after the practice. Shavasana is usually used for restorative idleness. However, in this pose, you can also become aware of how we are all carried, protected, and nourished by the earth. Typical asanas that Earth Yoga encompasses are, of course, the tree poses (Vrksasana). It doesn't matter whether you place your foot at the ankle, the knee, or the inner thigh of your standing leg—enjoy the feeling of your leg being secured by the earth like a firmly rooted tree trunk, balancing any sway or wobble. Are you in the mood to practice even more grounding asanas? The more static yoga of Earth offers a rich menu. These include the stable and powerful Warrior Pose (Virabhadrasana), the Mountain Pose (Tadasana), and the Chair Pose (Utkatasana). These exercises will teach you that nothing can easily knock you down. Yoga of the Earth: additional extras Like trees and plants, you draw your strength from the earth. You can preserve this energy by practicing Mulabandha, the root lock. Proper breathing should also accompany grounding yoga—and, of course, your everyday life: Calm abdominal breathing instead of chest breathing offers valuable support. Woman practicing yoga in Root Bond, Mula Bandha pose on the mat in outdoor park. Grounding - through which yoga style? If you want to practice Earth Yoga, you basically have two options. Of course, you can complement any yoga style you enjoy with elements of grounding yoga. However, if Earth Yoga is very important to you, there are two yoga styles that are particularly recommended. Hatha Yoga is the classic among yoga styles—and perhaps it was even your introduction when you first started practicing yoga? With its static postures, the Hatha style is perfect for enjoying both grounding and strengthening. Whether cobra or warrior, dog or tree pose—every asana uses the earth as its anchor. Yin Yoga is a very gentle style of yoga that primarily stretches the shortened fascia of your body. The stretches in these asanas are held for a particularly long time. Usually lying down or sitting, you assume the beneficial postures, supporting them as needed by making the position more comfortable with blankets, bolsters, or blocks. This is important because you should relax so much in these stretching asanas that you can truly let go. Letting go, in this context, means placing your complete trust in the earth that supports you. Good to know: Both Hatha Yoga and Yin Yoga are ideal styles for beginners. So, if you want to help a loved one start the new year feeling grounded, it's a great idea to practice some asanas from the Hatha or Yin yoga styles together. Activating the root chakra If you've been practicing yoga for a while, you may know that yoga also stimulates our body's energy centers. Depending on the asana, as well as pranayama or meditation, different chakras are addressed. Earth yoga is closely linked to the root chakra (Muladhara). Located at the base of your torso, it can establish direct contact with the earth in any sitting position. By concentrating on the energy encompassed by this chakra, you support the rootedness that Earth yoga brings. Ground yourself through good nutrition In Ayurveda, the earth element is associated with the Kapha dosha. A diet that corresponds to this type perfectly complements your individual earth yoga. You'll probably guess that the perfect menu actually grows in the earth, meaning it includes roots, tubers, or seeds. Typical examples of how to optimally structure your menu are potatoes, beets, and okra, amaranth and millet, bran, and quinoa. Grounding spices include nutmeg, coriander, and parsley. Among the fruits, you should try berries—especially blueberries and strawberries. Healthy snacking? Enjoy the great taste of pumpkin seeds or snack on delicious dried fruit! Many yoginis and yogis love tea. Of course, there are also teas that are ideal for Earth Yoga. The spices in chai tea may be especially beneficial for you. Classic chamomile and fennel are also suitable teas. If you're anxious or having trouble sleeping, try lavender tea. Meditation also creates roots

Looking for a change? Interested in a sport that perfectly suits your needs and your body? Yoga can help. Thanks to the different styles, it's possible to tailor it to your individual needs. In this article, you'll learn about the best styles you can integrate into your daily life. Get excited and get your mat ready. Why is yoga so popular? Thanks to its versatility, yoga can be beneficial in all sorts of situations. Whether you're looking for a calming sequence or a pure challenge, the choice is vast. Yoga can help you with the following problems: stress Mobilization of your body improve sleep behavior Balance between mind, body, soul increase physical well-being become more flexible The effects, of course, always depend on the particular yoga practice; each style affects the body differently. Which yoga styles are the most popular? In the following section, we would like to introduce you to the best types of yoga so that you can choose the right one for you. 1. Yin Yoga If you've already explored yoga a bit, you're probably familiar with Yin Yoga, one of the most popular types of yoga. This yoga practice is especially suitable for beginners. This style is not characterized by forceful movements, but rather by holding effective asanas. Stretching the body is a key focus, loosening the fascia and releasing deep-seated blockages. The individual exercises last approximately three to ten minutes, and the entire session takes about an hour. This ensures you experience the best results for your body. 2. Hatha Yoga This practice is the oldest, so you can expect it to consist of many traditional elements. The teachings are over a thousand years old and include exercises suitable for every yogi. It focuses on the combination of breathing and strengthening asanas for the body. 3. Ashtanga Yoga Yoga vector set. Figures yoga poses. Ashtanga yoga Do you want to practice a truly sweaty style of yoga? Then Ashtanga is definitely perfect for you. Inspired by the Hatha style, Ashtanga consists of six consistent sequences. The pace is fast, and the exercises flow smoothly. This will definitely get you sweating. Anyone who says yoga isn't strenuous has never tried these sequences. 4. Bikram Yoga This style of yoga is a modified form of Hatha Yoga. Birkam Yoga is also called hot yoga. This means that you practice your yoga flows not at normal temperatures, but at a temperature of 40 degrees Celsius. The humidity is usually very high, so you'll really work up a sweat. The advantage is that this really challenges the body and strengthens it at the same time. The tendons, ligaments, and muscles can be well supplied with blood thanks to the heat and high humidity. If you want to lose weight, then this asana practice is perfect for you. A balancing and calming meditation on the cushion can perfectly round off this practice. 5. Kundalini Yoga Hands in kundalini mudra by Indian man isolated at white background. Gesture of awakening kundalini energy. Free space for your text Do you want to increase your life energy and thereby strengthen your entire body? Then Kundalini Yoga, with all its benefits, could be beneficial for you. On the mat, the focus is on physical and meditative elements. Kundalini integrates chanting, meditation, breathing techniques, and special asanas. Together, they awaken your life energy and balance your chakras. 6. Vinyasa Yoga Calm your mind and strengthen your body with yoga – Vinyasa Yoga is ideal for this. It combines various postures, creating a smooth transition. To achieve a holistic sense of achievement, a comfortable meditation posture is usually adopted at the end. Many practitioners add a short shavasana to the end. The special thing about Vinyasa Yoga is that it can always have a different theme; the practice is challenging, yet also calming and meditative. 7. Anusara Yoga This style of yoga has something special about it – it serves to stimulate energy flow and improve well-being. It's a modern style of yoga with elements from Hatha Yoga and Iyengar Yoga. It also incorporates modern elements of biomechanics. Similar to other sequences, it also combines pranayama, meditation, and various asanas. With the right guide, you can learn the best yoga exercises. 8. Power Yoga One of the most popular types of yoga is so-called Power Yoga. If you can't get enough of Vinyasa Yoga and Ashtanga Yoga, you should try Power Yoga. The creativity of the individual sequences plays a significant role, as do the fixed progressions we know from Ashtanga Yoga. The yoga units help you strengthen your body while simultaneously developing your balance. This form of yoga is helpful for you if you value fitness and holistic well-being of body, mind, and soul. 9. Iyengar Yoga Do you want to focus on the physical aspect? Then Iyengar Yoga is ideal for you. Breathing or meditation aren't the primary focus. Instead, various physical sequences are practiced with the help of a strap, blocks, or other props. The focus is on the yogi's physical health. 10. Jivamukti Yoga Is holistic practice important to you? Then try Jivamukti Yoga. This style goes far beyond the yoga mat, meaning you focus on yourself for more than just a few minutes on the mat. Meditation, chanting, and engaging with the sacred scriptures are essential in this style. Furthermore, the entire path is focused on seeing everything with compassion and freedom. This style isn't suitable for everyone. However, if you feel ready to grow spiritually, improve your yoga practice, and continually evolve, you can access this through Jivamukti Yoga. What is the right style for you? There's no direct answer to this question. If you're not yet familiar with it, you could attend a yoga retreat. There, you'll learn about various styles. In addition to the other styles, Aerial Yoga and Acro Yoga are also very popular. Here, the focus is on body tension, and the exercises are performed, for example, on a sling suspended from the ceiling. Otherwise, always listen to your gut and your body. It will always tell you whether it prefers a challenging, sweaty workout or one that helps you unwind. Ideally, the various yoga exercises are regularly combined so you benefit from everything. What types of yoga do you like and practice regularly?

Why relaxation techniques are important components of health care Yoga combines meditative techniques and physical exercises. The various exercises improve mental concentration and strengthen muscles. Furthermore, yoga is believed to have a stress-reducing effect. Due to their positive effects, yoga exercises, like other relaxation techniques, are now considered important components of preventative health. Holistic relaxation methods for greater well-being The term yoga, which comes from the ancient Indian language Sanskrit, translates as "integration" or "union" of body and soul. However, the holistic, harmonizing yoga method is not the only relaxation technique that promotes greater well-being. A combination of yoga and Pilates has been talked about for some time. Have you ever heard of Yogilates ? The BKK GILDEMEISTER SEIDENSTICKER health journal presents this mix of yoga and Pilates as a varied alternative. There's also "Stand-Up Paddle Yoga" (SUP Yoga), where you swap your living room mat for a board and stand-up paddle. The topic of yoga as a component of preventative health care is so important to this nationwide company health insurance fund that it even covers the costs of such courses . Everyday life in our modern society is characterized by stress and is becoming increasingly confusing. There's a lack of quiet time, which is so urgently needed to counteract a hectic workday. Regular yoga practice is one way to reduce stress and find inner peace. The insights of Hatha Yoga prove particularly helpful in relaxation and stress management. This method, which consists of physical exercises, meditation, and breathing exercises, is a further development of classical yoga. When practicing, one focuses on positive things, so that the stress of everyday life is quickly forgotten. When Hatha Yoga exercises are practiced regularly, stress-inducing thought patterns can be reduced and deep relaxation can be achieved. Achieve a significant increase in vitality with yoga exercises Relaxing sports are generally a way to reduce stress and do something for your health. Yoga is a practical all-round program for improving fitness. Yoga exercises increase flexibility and promote lean, defined muscles. Yoga primarily trains the arms and shoulders. Because the deep muscles are also engaged, you'll achieve a slim waist and a flat, toned stomach. Depending on the style of yoga, up to 800 calories can be burned during a single session. Yoga is also said to help with back pain by relaxing tense muscles through conscious relaxation. Typically, positive training effects can be felt after just a few yoga sessions. Indian yoga teachings report the beneficial effects of exercises on the healing process in chronic illnesses. Meditation, breathing exercises, and physical exercises can support psychological and emotional well-being. Breathing plays a key role in all yoga techniques. Without realizing it, most people breathe too shallowly . As a result, the body is insufficiently supplied with oxygen. This leads to a reduction in metabolic function and a deterioration in physical well-being. The main aspect in assessing the effectiveness of yoga, however, lies in its positive effect on reducing stress on both a psychological and physical level. With the right breathing technique, a significant increase in vitality can be achieved. The conscious breathing practiced in Yogilates helps you use deep breathing specifically to quickly relax in stressful everyday situations. With the help of a few calm breaths, you learn to react more calmly to stress. Giving life a new dimension As a combination of yoga and Pilates, Yogilates is ideal for improving posture. The Pilates method is known for strengthening the abdominal muscles. Since yoga is one of the few forms of exercise that promotes spinal mobility, Yogilates can positively influence physical stability: • Burnout and tinnitus are often caused by excessive stress. Chronic stress often leads to exhaustion . In the long term, stress symptoms can worsen and promote chronic illnesses. Learning a relaxation technique such as yoga, Hatha Yoga, or Yogilates can be beneficial in this context. In addition to their relaxing effect, yoga exercises help you develop a better relationship with your body and respond more calmly to future challenges. • Meditative physical and breathing exercises provide a noticeable increase in inner strength and well-being. Combined with physical activity, yoga techniques are an important contribution to systematic stress reduction. Because yoga is a holistic health concept, appropriate yoga exercises can be selected based on the specific health issue. • It's advisable to first learn about the various relaxation techniques and join a class or group. When performed correctly, yoga and Yogilates exercises are good for your health. However, if mistakes are made during practice and the muscles are strained incorrectly, muscles, tendons, and ligaments can become overstretched. • You should also pay attention to the care of your yoga mat, as it must always be hygienically clean and fresh . Thorough care can also increase the lifespan of your yoga mat. Conclusion: Yoga, Yogilates, and Hatha Yoga are training methods suitable for all ages. Even children can learn simple yoga poses. Even older people can start practicing yoga to get fit and add a new dimension to their lives.

Yoga is popular with people of all ages because its diverse exercises help harmonize body and mind and promote a generally improved sense of well-being. It's not just the yoga session itself that's important: with small rituals before and after training, you can get even more out of yourself and your yoga session. That's why you should prepare for the yoga session 30 minutes beforehand Whether you practice yoga at home with training videos or attend a class at a yoga studio, you should definitely prepare yourself mentally about half an hour before you start your workout. To do this, put your smartphone aside and turn off the TV so that you can largely clear your mind of everyday thoughts. If you practice yoga at home, also make sure that no one will disturb you during this time. Especially if you live with a partner or children, it is important to communicate that you need some time for yourself. The room you retreat to should also be quiet and have a pleasant and relaxed atmosphere. If possible, you can set up a cozy and quiet yoga corner and devote yourself to your training there. After yoga: Relaxation and slowly return to everyday life After a successful yoga session, you'll find yourself in a completely different mindset than you do in your daily life. The training will have a particularly lasting effect if you don't return to your everyday life immediately after the session, but give yourself time to let the experiences you've just had sink in. Many yoga sessions end with meditation anyway: If this isn't the case, you can do a short meditation on your own to further promote relaxation. Afterward, a wellness program is recommended, which could include a hot bath, for example. Bath additives, which complete the relaxation and have a positive effect on your muscles, contribute to a sense of well-being. You can also do something good for your skin by using products from FORMEL Skin , for example. If you listen to your favorite music or a not-too-exciting audiobook during the session, the relaxation effect after the yoga session is perfect. Warming up before yoga: Is it really necessary? The answer to this question is a resounding YES, especially if you practice demanding and physical styles such as Kundalini Yoga. For experienced practitioners, it may look easy to move from one position to the next and hold it; however, less experienced practitioners could even injure themselves. It is therefore a good idea to warm up and stretch your muscles before an intensive yoga session. If you are taking part in a class in a studio, warming up together is often part of the training. But you should not neglect this important preparation at home in your own interest either. It can be helpful to do some light stretching first. You can find instructions for this online or, of course, from a yoga professional or at the gym. If you warm up properly, you will not only do your muscles good, but you will also help put yourself in the right state of mind for the upcoming yoga session.

Yoga is powerful – not only for harmonizing your mind and soul. Your body also benefits from regularly practiced flows. Do you want to get fit and train your muscles, especially your abs? Then you should incorporate abdominal exercises into your routine more often. Those who practice the asanas regularly will notice that certain exercises have an excellent effect on the abdominal muscles. You can find out whether these exercises are effective for you in this article. Yoga and abdominal muscles – a miracle cure? First of all, we don't want to give you false hope. Of course, individual asanas that specifically train your stomach won't immediately give you a six-pack. However, effective exercises can help strengthen your core, tone it, and stimulate digestion. To achieve good results, you should regularly integrate the best yoga exercises into your daily routine. In the following section, you'll learn whether and why this Buddhist teaching can help you develop your six-pack and why it's good for your overall health. Stay tuned. 1. Improve your bloating and digestion with yoga Everyone has abs; some are more toned than others. Your body fat percentage also plays a significant role in whether you can see the strong muscles. Digestion also determines whether your stomach is nice and flat. If you suffer from bloating, for example, your stomach will automatically be much more bulging. If you're currently experiencing psychosomatic problems or aren't eating well, yoga can help alleviate the symptoms. However, it's essential to change your overall lifestyle. It's pointless to just treat the symptoms without addressing the root cause. Nevertheless, specific yoga poses (the twist pose, for example) help support the digestive system. When digestion improves, bloating decreases, and the six-pack, which is trained with other yoga poses, becomes apparent. 2. Yoga helps shift your mindset for your body Body, mind, and soul are one and connected. While many believe that exercise alone leads to weight loss or a sense of well-being, this is mistaken. The thoughts behind it are often at least as important. Therefore, it's all the more important that you exercise every day to change your entire mindset. You'll become more stress-resistant, more stable, and more mindful. This will have a direct impact on your mental constitution and your lifestyle—and thus also on your core. 3. Power yoga to sweat: Lose weight, tighten your core For many people, core muscles are strong but not visible. If this is the case for you, then you should set a goal to lose a few pounds. For this muscle group to be visible, a small amount of body fat is required. This shouldn't lead you to lose weight without limits and stress yourself out—that would have the exact opposite effect on your physical well-being. Instead, you can strengthen your entire body with the help of activating exercise sequences, build muscle, reduce weight, and lose belly fat. Vinyasa or Ashtanga yoga are excellent for this. 4. Strengthening the abdominal muscles and stable posture The abdominal muscles are important for protecting the lower back. So, if you practice yoga regularly, your posture will automatically improve. The interaction between the lower back and abdominal muscles is very important. Yoga can help you build your lower back and six-pack. 5. The body awareness and love for one’s own body increases Many people criticize their own bodies and therefore don't feel good about themselves. In this context, flow, combined with meditation and conscious breathing, can help you find your inner center (in the truest sense of the word) and increase self-love. Those who accept themselves as they are automatically treat themselves better – this inevitably leads to rethinking their eating and exercise habits. Often, people automatically opt for a healthier diet and exercise more. The result is weight loss and a flat stomach. 6. Yoga = gentle method to train the abdominal muscles Almost every athlete who spends a lot of time in the gym makes sure to train their core—this is how they can achieve a flat stomach. Buddhist teachings offer a variety of exercises that help build a strong core. These are generally simpler and gentler—meaning that yoga is not only perfect for strengthening the arms, back, legs, or shoulders, but also the stomach—easy, can be done anywhere, without equipment, and is gentle on yourself. 7. Many individually adjustable yoga exercises for the abdomen The advantage is that these exercises for strong abdominal muscles on a yoga mat are suitable for everyone, whether you're a beginner or a pro. So you can start practicing your abdominal exercises today. Don't forget to take deep breaths. The following are perfect: a) Plank (Phalakasana) This exercise is perfect for everyone. You support yourself on the floor with your forearms, assume a horizontal position with straight legs, and your toes provide additional support. The rest of your body is suspended in a straight line. This asana is perfect for the whole body—especially your abdominal muscles and back. b) Upward Plank (Purvottanasana) This is the reverse of the plank position. Your back is facing the floor and your hands are flat on the floor. You raise your upper body upwards and stay in this position. It's good for your abdominal muscles. c) Side plank (Vasisthasana) You support yourself on your left arm, your palm resting on the floor. You turn diagonally, with only your palm and your foot touching the floor. You have to maintain your balance, and your abdominal muscles will automatically tense. The exercise also helps strengthen your sense of balance. After a few breaths, switch sides. d) Locust Pose (Salabhasana) It's an exercise perfect for strengthening the entire core; it stretches and strengthens the back and abdomen. You lie on your stomach and, on the next inhalation, lift everything you can: your legs, your torso, and your arms. e) Boat Pose (Navasana) This is one of the most well-known abdominal exercises. It's especially recommended for advanced athletes. Sit on your bottom and raise your legs, stretching them out overhead. Lean your upper body backward. Keep your back straight. This exercise is ideal for strengthening your core. f) The Tree (Vrksasana) You stand in Mountain Pose. Now lift one leg and bend it (with the knee facing outward, the soles of your feet against the inside of your other thigh). Now you're standing. This stabilizes your core and trains your sense of balance. g) The Cobra (Bhujangasana) This exercise is perfect for the back and stomach. It helps stretch the stomach. Lie on your stomach and place your forearms on the floor. Now lift your upper body and open your heart. As you can see, the various asanas are excellent for training the core and back. Combining different exercises in a flow also burns calories and increases your fitness—all factors that help keep your body moving and tone your stomach. At the end, you can do a breathing exercise or meditation on your cushion . This way, you maintain a great balance between tension and relaxation. Do you use different asanas to build your core?

You hear everywhere that regular yoga is beneficial. Whether it also has these special effects on your mind, soul, and body is something you'll have to find out for yourself. Yoga's popularity is growing, curiosity is growing, and almost everyone sooner or later engages with Buddhist teachings. You'll learn a little about what really happens in your body when you take on this challenge in this article—but ultimately, you can only truly experience it by practicing it for yourself. So, get on the mat. 1. You become more flexible Become and stay flexible with yoga This point is probably familiar to most people. Yogis who have been practicing yoga for a long time notice not only relaxation and lower stress levels, but also a much more flexible body. This is due to the asanas, which challenge our joints and muscles in such a way that they become more flexible. Yin yoga, in particular, which is primarily about stretching, makes our bodies more supple. 2. Your body awareness becomes more intense Many people have a poor body image, and many feel numb in particular. This is because we are under a lot of stress, eat poorly-quality food, and do not focus on ourselves. Instead of exercising or meditating, we distract ourselves by sitting on the couch. This inevitably leads to us losing our body image. Yoga can help in this case: You learn to feel your body, perceive its limits, identify any pain points, and stimulate overall circulation. When this happens, the number of red blood cells can also increase. The result is that more oxygen and nutrients are transported through the body. In addition, the breath combined with the asanas helps you to land more in the body and thus perceive more intensely. You will see that daily yoga exercises make a big difference – try it in your everyday life and notice the effect. 3. Sleep improves A large proportion of people complain of poor sleep quality. The causes are varied, but can often be improved with yoga asanas. If your situation is severe, you should not just get on the mat but also seek medical advice. Perhaps professional advice can help you get the situation under control. Are you one of those people who doesn't feel like exercising in the evening but suffers from sleep problems? Then try yoga later in the day. This usually has a positive effect on your mind, soul, and body. You'll relax and fall asleep more easily. Often, people are mentally very tired after a day at work, but physically fit. This is one of the problems that keeps them from relaxing – yoga exercises can help. Especially at the beginning, it's not even important to dedicate a lot of time to them. The main thing is that, as a beginner, you start slowly in a class or with a video. 4. Mental, spiritual and physical balance Everyday life demands: Daily yoga practice and meditation can help you cope with excessive demands. If you've never tried these relaxation techniques before, you should definitely do so. From a physical perspective, it can be challenging to follow the asanas at first. Practice makes perfect – always remember that. At the same time, you should take the time to practice every day, even when it's uncomfortable or strenuous. You'll see that your physical balance improves, and at the same time, it has a positive effect on your mind and soul. The breathing techniques and gentle movements of yoga bring you back to yourself and allow you to feel calm within. Some yogis feel a difference within just one week. Tip : Before starting Hatha Yoga, Vinyasa, or Yin Yoga, take a few minutes of deep breathing. At the end of your practice, you can sit on your meditation cushion and enjoy some more deep breaths. When of the day should you practice yoga? There's no universally valid answer to this question. Each yogi can decide for themselves when it best fits their daily routine. a) Yoga in the morning – a must for early risers Generally, the hours between 3:30 and 6:30 a.m. are considered ideal for starting spiritual practice. However, for most full-time yoga enthusiasts, this is the time when they sleep. You don't need to set your alarm for 3:30 a.m. to start the day well. It's enough to get up at your usual time, or a little earlier, so you can practice yoga daily. After a week, you'll get used to it and almost can't live without it. Sun salutations are particularly beneficial in the morning. They mobilize the joints and help the entire body get off to a good start. They warm up the spine while stimulating digestion. Otherwise, poses like Warrior or Triangle are helpful; moving the arms, legs, and shoulders is also important for getting ready for the day. The best way is always to feel what your body needs at the moment. This is the ultimate discipline to achieve. If you are one of those yogis who doesn't have time or can't motivate themselves in the morning, there are certainly many other time slots in which you can practice yoga. b) Yoga at lunchtime or in the evening Your lunch break isn't just for eating. You can be active at any time of day. While you're usually still very clear-headed in the morning, this is different by midday. Therefore, Vinyasa or Hatha Yoga, for example, is helpful at lunchtime to digest mental stress. This optimally prepares you for the second half of the day. The asanas can also be used to mobilize and relax strained or tense neck, shoulder, and back muscles. In the evening, any remaining energy can flow out of the body. Many yogis prefer strenuous yoga sessions, such as Vinyasa Yoga or Power Yoga. Depending on whether you want to relax or energize, the exercises must be adapted accordingly. Combining revitalizing asanas with a subsequent, more tranquil practice such as shavasana, meditation, or a few gentle breathing exercises can be beneficial and help you connect more with yourself. Do you practice yoga daily? If so, when and what are the benefits?

There are countless different yoga styles, each with a different effect on the body. Flow Yoga, also known as Vinyasa Yoga, is known for its dynamic sequences of exercises that energize the body, mind, and soul. This article explains whether this style is right for you, what its benefits are, and what the term Vinyasa means. People, activity, health and vitality concept. Stylish barefoot young woman exercising at home, doing vinyasa flow yoga in her bedroom, standing on carpet in virabhadrasana or warrior II pose Vinyasa Flow Yoga – what is it? Those new to yoga may not be familiar with the extremely popular Vinyasa style. This is a variation of Hatha Yoga . Vinyasa yoga classes are based on dynamic asanas, quite unlike Hatha Yoga, which is known for its strengthening and static sequences. In addition to the correct execution of the individual poses, breathing plays a significant role. Only then can the flowing asanas have a profound effect on the body, mind, and soul. Where does the term Vinyasa come from? The word Vinyasa comes from Sanskrit, the ancient Indian language. The syllable "Vi" can be translated as "in a certain way," while "nyasa" means "to place, to lay." The word accurately describes the Vinyasa flow: Here, certain sequences are strung together in a specific way. Which exercises are performed always depends on personal preference and the yoga teacher. Thanks to the constant variety, Vinyasa Yoga never gets boring. In contrast, the Ashtanga Yoga style (also called Power Yoga) consists of fixed sequences that are performed consistently. If you value a freer yoga style, Vinyasa Yoga Flow is much better suited to you. Close up in selective focus of two women hands gesture mudra, while doing yoga vinyasa flow, Padmasana, nirvana state of mind Vinyasa Yoga – for beginners and advanced Yoga exercises have different effects on each yogi. While beginners first learn the combination of breath and movement, advanced practitioners try to improve or vary the individual poses. The sun salutation is also an integral part – for beginners and professionals alike. Which factors play an essential role in Vinyasa Yoga? This yoga style is based on three factors: a) Freedom and creativity As already emphasized, Vinyasa Yoga doesn't have fixed sequences that restrict the yogi in any way. In addition to the sun salutation, inversions are helpful for balancing and strengthening the body, mind, and soul. Thanks to the constant variety, yoga sessions never get boring. They can also be tailored to your own physical ailments. When choosing the right yoga studio, it is important to inform yourself about the asanas – these are often aimed at specific areas of the body. b) Movement and breathing are always one Those who regularly incorporate yoga flows into their daily routine will automatically incorporate breathing exercises. It's important to breathe deeply during each movement. This is a little difficult at first, but it becomes easier over time. A frequently used breathing technique is Ujjayi breathing. It's also known as ocean breathing. The throat is constricted, creating the typical ocean sound. It's very deep and controlled. Many people use this breathing technique not only during a yoga session, but also while meditating on a cushion . c) Feel the feeling of "being in the flow" – being in the flow Unlike other forms of yoga, in Flow Yoga, not only the individual asanas are important, but also the postures in between. The connection of all elements, the breath, and the individual asanas, is what makes Vinyasa Yoga what it is. What does a Vinyasa yoga class look like? To ensure adequate relaxation and strengthening, you can usually expect a Vinyasa session, which lasts approximately 60-75 minutes. This always depends on the studio and the instructor. The topic and focus also vary. The class begins with you arriving on the mat . You begin with a short meditation or a few breathing techniques to optimally prepare for the session. This is followed by a warm-up to prepare your body for the flowing movements. The class usually begins with the sun salutation, often with a modified version. This is followed by asanas tailored specifically to you or the group. Anyone with specific physical conditions should consider a private lesson to achieve the best possible effect. In a group setting, only more general topics can be addressed. If this is enough for you, then yoga in a group setting can be more enjoyable. Many classes are characterized by asanas that strengthen flexibility or mobility; others focus on the legs, core, shoulders, or arms. The class always ends with Shavasana . During these minutes, you can release all your tension and sink into deep relaxation. If you practice Vinyasa Yoga at home, you shouldn't skip the last few minutes—they're very important for bringing everything to a peaceful end. What are the benefits of flow yoga? Depending on the type of course, you can look forward to different benefits. First, of course, is the physical training. Yogis who regularly stand on the mat can expect the following benefits: more flexibility more power more vitality more balance improved concentration better coordination an improved body feeling more mindfulness for yourself, your body and the environment Of course, Ashtanga and Flow Yoga also train individual body regions, thus toning the body. Many people lose a few pounds, which in turn can have a positive effect on self-esteem. Flow Yoga therefore has not only physical but also mental benefits. Are you familiar with Flow Yoga? Have you tried it before? What were the effects?

Wondering how yoga and trail running fit together? Yoga is the ideal combination of stretching, balance, and coordination. This combination is equally important for runners to avoid nasty muscle soreness and injuries during training. Because yoga trains and improves these skills, it's the perfect balance and complement to trail running. We'll show you how yoga and running can be combined and which exercises are well-suited for this. Breathing first! Anyone who trail runs knows how important breathing is. In yoga, this is precisely what matters; if your breathing isn't correct, you can't really call it yoga; it's more of a fitness exercise. Breathing in yoga is intense and deep, and you exhale through your nose. If you do yoga and then combine it with a running program, you'll quickly find that the breathing you learn in yoga will also be very useful for trail running. Even breathing is learned in yoga and will also help you when running, because irregular panting consumes a lot of unnecessary energy during strenuous exercise. This steady breathing is called "belly breathing." In the SportScheck guide , you'll learn how abdominal breathing works and which yoga exercises are particularly helpful for runners. Yoga: before or after running? Yoga is a great addition both before and after running. Before a run, for example, yoga can help warm up muscles and increase flexibility. Both are important for preventing strains or injuries while trail running. But yoga can also be helpful after a run. For example, yoga stretches after a run can speed up the recovery process by flushing out the lactic acid that builds up in the muscles during exercise. Additionally, yoga after trail running can help calm the mind and reduce stress. Therefore, yoga is a great way to enhance both the physical and mental benefits of running. Best of all, combining yoga and running is suitable for all ages and fitness levels. Whether you're an experienced runner looking for a new challenge or a yoga beginner looking to add variety to your practice, the combination of running and yoga is an excellent way to feel good in your body and find inner balance. Yoga as muscle building training for runners Yoga can not only improve your breathing but also increase your body awareness. Yoga requires you to be aware of your body in a way that many other activities don't. This improved body awareness can lead to a healthier and more efficient running form. Yoga can also help strengthen your abdominal and back muscles. These are important muscle groups that runners often neglect during training. However, they are essential for maintaining a healthy running posture and thus preventing injuries, as running movements originate from the core. If these muscles are neglected and therefore lack stability, your legs won't be able to complete a proper running program. Small yoga sessions, big running goals The idea of doing yoga and running may seem like two completely different activities to many people. After all, yoga is often associated with slow, deliberate movements, while running is generally an aerobic activity that gets the heart pumping. But yoga and trail running can be wonderfully combined into one. Set yourself a running goal that's unique to you. It's important that it also fits your personal fitness level. An example scenario: You want to tackle a 10-km trail run in the near future. This is, of course, a distance that can be very strenuous, not just for beginners but even for advanced runners. However, if you combine your running training with yoga, you'll definitely be able to tackle this distance without any problems in the future. How does it work? To reach your big goal, you repeatedly run shorter 2-kilometer stretches and then break your running training for 2 minutes. However, you won't be standing around doing nothing during this time; instead, you'll be performing yoga exercises. Use exercises that stretch your core muscles and actively encourage increased breathing. This will stimulate your muscles to absorb more oxygen. This, in turn, can give you new strength for your subsequent runs. With this combination of running and yoga, you'll definitely find that you'll quickly be able to cover greater distances in your running training than was previously possible.

Do you want to get pregnant and have a child? With hormone yoga, you can support your body in achieving hormonal balance and increasing your fertility. We'll explain how hormone yoga works, how it can help you on your path to pregnancy, and also introduce you to two yoga exercises to try. Image by StockSnap on Pixabay Yoga and hormones What may sound almost unbelievable at first has actually been proven by various studies. Yoga can influence our hormonal balance and counteract its imbalance. If this holistic bodywork is practiced regularly, stress is reduced, depression can disappear, and overall body image improves. So, if you're hoping to have a baby, various exercises can help you on your path to increased fertility and thus pregnancy. Regular practice is important to achieve lasting results. Yoga takes the pressure off you A pregnancy is always a small miracle. Only when many factors interact perfectly is an egg fertilized and begins its long journey in the woman's womb. Even if, from a medical perspective, everything is perfectly fine physically and, theoretically, nothing stands in the way of conception, it can take several months before a baby is announced. This can put a strain on the relationship and increase the pressure. This means pure stress for the mind and body and, in the worst case, can lead to depression. Yoga and meditation take away the pressure and help you approach the desire to have children in a more relaxed manner. Nature will find its way and will fulfill your wish to have children when your body is ready. Which yoga for those trying to conceive? To become pregnant, it's a good idea to engage in hormone yoga specifically for women, also known as fertility yoga. This holistic program was developed by Brazilian Dinah Rodrigues. It's designed to help yogis successfully combat hormonal problems such as stress, headaches, or menopausal symptoms. Hormone yoga also helps balance hormonal imbalances when trying to conceive. You can find more information about hormone yoga here . Image by Please Don't sell My Artwork AS IS on Pixabay How a hormone yoga class works Dinah Rodrigues, together with her gynecologist, developed a special series of exercises for this purpose in 1992. The order of the yoga exercises is precisely defined. Warm-up : Dynamic stretching and warm-up exercises are common at the beginning. These loosen up the entire body and gently prepare it for the following exercises. Hormone Yoga Exercises : The sequence of exercises in Hormone Yoga is always the same. The series lasts approximately 30 minutes and includes about 20 exercises that affect hormone balance. Meditation : As is typical in yoga, the class concludes with a guided meditation. The final relaxation (Shavasana) brings peace and relaxation to the body. How fertility yoga works To influence a woman's hormones and thus increase fertility, hormone yoga must be practiced regularly and over a longer period of time. It's best to practice three times a week to reap the benefits. Don't put yourself under pressure or expect too much, as it will take several months for the effects to be felt on your body. Positive effects of fertility yoga on women: Stress is reduced relieves psychological pressure the cycle can be regulated Hormone production is stimulated hormonal imbalance is balanced Developing good body awareness Blood pressure is lowered Image by Please Don't sell My Artwork AS IS on Pixabay When you should not practice hormone yoga Even if the desire to have a child is very strong, the special exercises from Hormone Yoga may only be practiced if the following does not apply to you: existing pregnancy unexplained abdominal pain hormone-induced breast cancer You recently had abdominal surgery advanced endometriosis large fibroids Inflammation in the abdominal cavity severe osteoporosis acute heart disease Fertility Yoga: 2 Exercises Hormone yoga for fertility enhancement is a blend of elements of Hatha Yoga and Kundalini Yoga combined with Tibetan healing methods. In total, there are around 20 different exercises that specifically stimulate glands and organs. Many yoga studios now offer this special style of yoga. There are also various online options for benefiting from hormone yoga. These two exercises give you a first insight into the world of fertility yoga: Janu Shirshasana (Head-to-Knee Pose) Sit comfortably on your yoga mat . Straighten your back and ensure your chest is lifted. Relax your shoulders, and place your hands next to your hips. Extend one leg and grasp the foot with your hands. Bring your upper body forward, and bring your head toward your knee. Stay in this position for at least 5 breaths. Then, with a straight back and extended arms, rise back up and repeat the yoga exercise on the other side. Supta Virasana (the reclining hero) Lie on your back on your yoga mat . Bend your knees and bring your lower legs alongside your body. Your buttocks should be between your feet, which should be facing backward. You can either rest your arms relaxed at your sides or raise them above your head and hold your elbows. You will feel an intense stretch. If the stretch is too intense for you, place a meditation cushion under your back for support. Note: Yoga has been proven to influence hormone levels. However, it's not a cure-all. If you have the desire to become pregnant, it can be a helpful tool to influence your hormones. However, you shouldn't consider it a guarantee of pregnancy. If it's medically impossible, unfortunately, yoga won't help you get pregnant. Are you currently considering trying to conceive? Have you tried hormone yoga to support your body's pregnancy journey? We'd love to hear about your experiences! Image by StockSnap on Pixabay

Cat-Cow Yoga Pose (Chakravakasana) Image by Here and now, unfortunately, ends my journey on Pixabay on Pixabay Hardly any yoga class is complete without the presence of a cat and a cow. It's a true miracle cure for back pain and tension. By alternating between a hunched back and a hollow back, you'll release all tension and become completely at peace with yourself. If you sit at a desk a lot for work, this yoga exercise will help you quickly relieve tension in your back. We'll explain the asana step by step and demonstrate its benefits. We'll also show you various variations so you can practice the exercise while sitting or standing. Cat-Cow Exercise: the Effect Beginners and advanced yoga practitioners alike benefit from the Cat-Cow pose. It's an effective exercise for easily mobilizing the back and quickly releasing tension. This is how the cat-cow exercise works: Tensions along the spine are released Back is strengthened Joints are strengthened Back pain is relieved the body becomes more flexible the lungs become freer the neck and neck muscles are relaxed Cat-Cow Exercise Important: If you have neck or cervical spine problems, you should keep your head straight throughout the exercise. First, assume the quadruped position. Place your hands below your shoulders. Spread your fingers wide to ensure a stable stance. Ideally, your body weight should rest on your thumb and index finger. Now place your feet hip-width apart on the yoga mat . Your thighs should be directly below your hips. Make sure your weight is evenly distributed between your hands and knees. Your head forms an extension of your spine, and you look down at your mat. Your back is in a neutral position. Take a deep breath and begin the cat pose. With your next exhalation, round your back, vertebra by vertebra. Try to pull yourself toward the ceiling as far as possible. As you do so, pull your head toward your chest and tilt your pelvis. Now take a deep breath and assume the opposite position, the cow pose. Arch your back downward, pull your shoulders back slightly, and raise your head as far as you feel comfortable. Your gaze should be directed upward. Exhale consciously and return to Cat Pose. With your next exhalation, return to Cow Pose. Repeat the exercise a few times, making sure you're in the flow. Cat-Cow sitting Even while sitting, you can do something good for your spine with this yoga exercise! If you have knee problems, this is a good alternative. The great thing is that you can do this exercise almost anywhere. Whether in the office , in the car, or on the train: your back and spine will appreciate the relaxation. This is how cat-cow works while sitting: Sit up straight and place your legs parallel to each other. They shouldn't touch. Your arms are completely relaxed. Rest your hands comfortably on your thighs. Inhale consciously and slowly arch your back. Once you've reached this position, raise your head and look toward the ceiling. Exhale consciously and round your back. Round your back, vertebra by vertebra. Lower your head and look toward your belly button. Repeat the process several times until you feel relaxation in your back and neck. End the exercise by inhaling and sitting upright in the chair, just as you did at the beginning. Cat-Cow standing If you want to practice the yoga exercise while standing, there is also a variation here: Place your feet slightly apart, knees slightly bent. You should have a firm stance on the floor or mat . Now raise your arms to your sides at shoulder height. Bend your arms and point your forearms upward at 90 degrees, palms facing inward. Inhale consciously and slowly arch your back. Pull your shoulders back and down, opening your chest. Exhale consciously and round your back, vertebra by vertebra. Stretch your arms forward at head height, hands fanned out, and fingertips lightly touching. Repeat the yoga exercise several times and then return to a neutral position. What are your experiences with the cat-cow pose? Did it help you relieve pressure on your spine and back pain? We look forward to your comments!