Yoga BLOG

Would you like to give a gift to a loved one who enjoys practicing yoga and adores relaxation? It's often not easy to find a gift for yoga fans. Not sure what to give them? Don't worry, because we'll share 6 gift ideas that are sure to be a hit with yogis. A new yoga mat The yoga mat is one of the most important essentials for yoga. It's important that the yoga mat maintains its grip even during intense exercises, so you don't slip off your mat during various poses. The thickness of the mat also plays a role, depending on your individual needs. If you have knee problems, you should use a thicker mat, but it shouldn't be too thick either, as a firm footing is essential for yoga exercises. If you're buying a new yoga mat as a gift, consider its quality, slip resistance, and durability, as well as the person's individual needs regarding thickness. A beautiful piece of jewelry Yogis are known for their love of jewelry and fashion. Choose a delicate bracelet for those who prefer a more simple style and don't wear flashy jewelry. Necklaces are also a popular choice among yogis, and they often wear meditation necklaces. These fashionable pieces are very popular for reminding the wearer of positive intentions. They accompany the wearer on their path to more peace, serenity, and a positive outlook on life. This gift has a deeper meaning and is sure to bring great joy to a yoga enthusiast. Experience gifts and vouchers Are you looking for a special experience for a yoga enthusiast? Then a yoga retreat is a perfect solution. Find out what type of yoga the person practices and which specific yoga teachers they particularly enjoy. Find out if a suitable yoga retreat is available and book it if necessary. An online search will help you choose the perfect retreat, and you'll usually find one quickly. If you can't find a suitable retreat, you can book the person a voucher for training sessions with their favorite yogis or give them a subscription to an online yoga course. Wrap the voucher lovingly and look forward to the enthusiasm of the yogi fan receiving it. A scented candle for yoga at home For many people, practicing yoga is a way to do something good for themselves. Those who enjoy practicing yoga from home pay attention to the details: Pleasantly warm light, the right room temperature, a high-quality mat, and a peaceful environment ensure that yoga benefits not only physical but also mental well-being. A scented candle contributes to a calming atmosphere and is a perfect little gift for a yogi fan. A soothing scent and soft candlelight could be just the missing elements for a yoga practice at home that the recipient may not have thought of yet. Meditation cushions for rest periods and support A meditation cushion isn't just great for meditation. These versatile cushions are also a helpful support for yogis. They serve not only as a comfortable seat cushion during meditation, but also as an aid for certain yoga exercises. With the right cushion, yogis can sit relaxed, breathe deeply, and focus entirely on themselves. A meditation or yoga cushion is ideal for use at home or for taking to the studio. Yogis will appreciate having their own cushion and no longer have to deal with sweaty studio cushions. Yoga socks for cold feet If you're looking for a little something nice, you can't go wrong with cute socks. The bright and colorful design will put you in a good mood, and these special socks are perfect for yoga practice on cold days. Non-slip yoga socks keep the toes and heels free, allowing your feet to move freely during yoga. Yoga is typically practiced barefoot, as contact with the floor and the position of the toes and feet play a crucial role. Yoga socks allow for correct positioning even without barefoot contact with the floor. These practical socks are the ideal gift for yogis who often get cold feet.

This is how it works Losing weight isn't just a matter of aesthetics, but also of health. Many crash diets and quick weight-loss methods promise rapid results, but are often risky and rarely lead to a lasting weight loss. Healthy weight loss, on the other hand, promotes well-being, reduces the risk of chronic diseases, and supports a sustainable lifestyle. How does healthy weight loss work? A guide. Losing weight and keeping it off: the basics Healthy weight loss is based on a balanced diet and a correspondingly appropriate calorie intake. Protein, carbohydrates, and fats should not be neglected; they should simply be consumed in the right amounts. Energy balance is the key: By creating a calorie deficit, where fewer calories are consumed than burned, the body gradually reduces its weight. No one should drastically reduce calories; instead, a moderate deficit should be created through a combination of a healthy diet and regular exercise. To prevent deficiencies , it is also important to always consume sufficient vitamins and minerals. Proper dietary change: the key to success Anyone who eats mainly sugary, processed foods and junk food should switch to other, particularly healthy foods while losing weight: fruits, vegetables, whole grain products, and lean meats. Of course, it's difficult to integrate a new diet, which is why the transition to a healthy diet is best done gradually. This cautious change helps the body gradually get used to the new eating habits and prevent cravings. To avoid resisting temptation, it helps to plan and prepare meals. Along with the new diet, it's important to drink enough to support your metabolism and promote feelings of satiety . The good thing is: a varied and colorful diet ultimately ensures more enjoyment and motivation when eating and leads to a more relaxed state in the long term. Meal replacement: a practical additional option Meal replacement products are specially developed foods that replace one or more meals a day while still providing sufficient nutrients. The advantage of meal replacement products is their ease of use and the ability to control calorie intake. They are ideal for people with hectic lifestyles who still want to keep an eye on their weight loss. However, these products should not be seen as a complete replacement, but rather as a support during the transition to a healthier diet. When selecting meal replacement products, it is important to pay attention to quality and nutrient density. Vegans and vegetarians can now also enjoy a wide range of replacement products and do not have to sacrifice anything. Becoming consciously active: regular exercise and sport for weight loss It's well known that exercise burns calories, strengthens muscles, and improves overall fitness. Accordingly, sufficient exercise is important to achieve your desired weight at a healthy level. Different types of exercise offer different benefits: endurance sports such as running or cycling increase endurance, while strength training builds muscle mass and increases your basal metabolic rate. A balanced fitness program should also include both cardio and strength training to strengthen the body overall. Furthermore, yoga or Pilates can promote flexibility and mental well-being. And if you have trouble getting up and putting on your trainers, you can exercise in a group or with a training partner. This can act as a motivational booster and provide additional motivation.

What do you need to know for your health? Do you love sitting in front of your computer for hours, playing one game after another? You're not alone. There are so many people who incorporate this type of relaxation into their daily lives, thereby indulging in social interaction, creativity, and a sense of adventure. However, if you sit in your chair for long periods of time, minor or major physical discomforts can arise from time to time—a tense back, a sore neck, or numb limbs. If this is the case for you, soothing asanas can help. In this article, you'll learn why combining yoga and gaming makes sense and how you can do something good for yourself. Staying healthy while playing: How can it work? Anyone who regularly plays video games knows about the problems. In addition to physical complaints, mental issues can also arise from time to time. In addition to a lack of concentration, anxiety or other problems can also arise. This is especially true when people prefer combat-oriented games and generally isolate themselves completely from society. How can you improve your health while gaming? 1. Regularly get fresh air One of the most important tips for gamers is to get regular exercise in the fresh air. This doesn't have to be for hours; it's usually enough to just walk for half an hour in the park, along the fields, or into the forest. This will recharge your batteries, supply your body with plenty of oxygen, and increase your concentration and focus. On top of that, you'll counteract tension in your body. 2. Yoga exercises Similar to fresh air, special yoga poses on the mat are good for mobilizing your body, stretching body parts, and loosening the fascia. Remember that dynamic flows are particularly beneficial for sedentary work. For example, you can practice Vinyasa flows or other more challenging poses. As a beginner, you can, of course, start gently and work your way up slowly. In this case—and to get out of your gaming room for a while—you can even try a yoga class at a studio. Here, you'll learn all the key postures and the correct execution, so you can then practice your favorite poses in the comfort of your own home. Yoga is so beneficial because the Buddhist asanas bring body, mind and soul into harmony, stimulate the circulation, supply the body with plenty of new oxygen thanks to healing breathing techniques, and stretch and build the muscles. The following exercises are especially ideal for game lovers: a) Virabhadrasana (Warrior/Hero Pose) This is a standing position in which you place your left leg forward (at a relatively straight angle) and your right leg back and straighten it. You "drop" into this position, keeping your torso upright and moving your arms backward and forward or extending them upward. There are several variations, such as Warrior I and II, which differ slightly in execution. When practicing, pay attention to the exact position, which you can learn about in a class or watching a video. This exercise strengthens the thighs and glutes. As a gamer, you also benefit from other effects, such as the encouraging and inspiring effect that this pose can bring. b) Stretch your neck The neck often becomes tense when sitting in front of the computer for too long. Therefore, you can counteract this with gentle movements. Here, you can circle your head from left to right. This stretches your neck and stimulates circulation. It can also be helpful to place your head alternately on your left and right shoulder and hold it there for a few breaths. You will see that this will help your neck and head relax. c) Adho Mukha Svanasana (Downward-Facing Dog) This pose is very well known – and not just from the Sun Salutation. It stretches your spine, which is especially beneficial after a long day in front of the computer. It stretches the backs of your legs and improves circulation. It can also be beneficial for headaches, a busy mind, and sleep problems. To do this, get into a quadruped position, raise your buttocks backward, and stretch your legs, back, and arms. The soles of your feet and hands are on the floor. Stay in this position for a few breaths. d) Setu Bandhasana (shoulder bridge) To improve spinal flexibility, it's worth practicing the shoulder bridge pose. In this pose, lie on your back, lift your buttocks, and support your hips from behind with your hands (or you can stay in the air without support, where you simply place your arms at your sides). This can provide effective relief for common neck tension and lumbar pain. It can also stimulate the regeneration of abdominal organs. Your legs will be strengthened. You can try all of these exercises and see how they affect your body, mind, and soul. Otherwise, it's recommended to listen to your body's intuition and further support this area of your body with specific postures. Increase concentration while gaming: How do you do it? Even though yoga has a very holistic approach, you can still do specific concentration exercises. Poses like Tree Pose and Mountain Pose , for example, are among those that straighten you up internally and externally, train your balance, and thus increase your concentration. Further tips are: fresh air A wholesome, healthy diet with plenty of fruit and vegetables as well as nuts for the brain drink plenty of water Breathing techniques that help you restore focus and inner balance. For example, you can try alternate nostril breathing or breath of fire on your pillow . Alternate nostril breathing is perfect for restoring balance to your mind and your entire system. Breath of fire aims to ensure adequate oxygen supply to the body. It also increases lung capacity and can improve the respiratory system. It also boosts energy, which is beneficial after long gaming sessions. Meditations to clear your mind, release anxious and blocking thoughts, and connect with yourself. After performing yoga exercises, be sure to include a short meditation to clear your mind and strengthen your connection to yourself—this is very important after the distraction of being in front of a screen. Be sure to try the asanas mentioned above and the other tips and see what changes. Do you enjoy playing PC games? If so, have you ever used yoga to keep your body fit and improve your concentration?

Experience deep relaxation and change with self-hypnosis Everyday life is stressful – many people complain of tension, which manifests not only in a full head but also physically. Shoulder pain, neck problems, or back pain can indicate too much stress. Of course, other symptoms, such as a weak immune system, can also be due to a person not having enough relaxing moments in their life, and the body's physical symptoms are inviting them to relax. If you read this article, you will see that it is worthwhile to explore various relaxation techniques. These include self-hypnosis, with which you can invite relaxation and change into your life. What does this mean? We believe that we are always in control of our own lives and that we consciously direct everything. However, this isn't the case; our subconscious mind plays a large role in our decisions, behaviors, and reactions. Therefore, it's very important that you engage with your subconscious. This is precisely where self-hypnosis comes in. Experts define this as a technique that can be used to change and influence the subconscious. This is especially necessary if we want to change old beliefs and attract new experiences into our lives. Within a short period of time, various behaviors and beliefs can change, allowing us to feel more inner peace, relaxation, ease, and joy. What happens during the hypnotic state? The advantage of this technique is that it's easy to learn. You enter a very relaxed state during it, where your thoughts change and you feel a great sense of calm. Furthermore, you can focus on your inner self during these moments, thus creating a foundation for new beliefs and convictions. Self-hypnosis is great for reversing negative thoughts and behavioral habits and bringing change and relaxation into your life. This ensures that your mind calms, your body unwinds, and your nervous system relaxes. You find true access to yourself. If you'd like to do this with someone, that's possible. There are plenty of people who offer hypnosis. However, with self-hypnosis, it's you who guides yourself into this state and formulates the new thoughts and patterns. How can you start with self-hypnosis? Now that you understand what self-hypnosis is and how it can help you on your journey, you can get started right away. First, a few tips to start with: You know that to practice self-hypnosis, you first need to enter a trance-like state. To do this, you need to give yourself enough time to practice and learn. Many people find that certain Yin Yoga postures on the mat help them to reach deep levels, release physical tension, and thus become more relaxed. If you find that guided Yin Yoga sessions aren't working for you, try more dynamic flows or other forms of exercise. Even a brisk workout can help you release excess energy from your system and focus on your inner self. In addition, a walk in nature or walking barefoot can be a beneficial way to relax and find a trance state more easily. Before the session, be sure to prepare and write down any affirmations you want to incorporate. These could be, for example, "I am enough," "I am valuable," "I am beautiful," "I am completely relaxed," "My nervous system is completely calm," etc. For practice, it's recommended to find a quiet place where you feel comfortable and safe. Incense sticks, gentle meditation sounds, or binaural beats can help you sink even deeper. Pay attention to theta waves. When you feel a little calmer, you can sit on a meditation cushion and breathe deeply. Either use a guided meditation or concentrate on a point on the wall, the floor, or look at candlelight. Breathe deeply and return to your breath whenever you are distracted. Do this for several minutes until you feel very calm and peaceful. Many people also feel the trance in their bodies: tension decreases or they notice a pleasant tingling sensation. Now count from 10 to 0 to finally enter your trance. Important: When you experience a trance state, this can also be referred to as flow. You're probably familiar with this from your everyday life, for example, when you're engrossed in creative work or while jogging. Here, you lose all sense of space and time, and this is precisely the state we aim to achieve during self-hypnosis. We also want to use these moments to improve our well-being and reduce stress. What should you do during self-hypnosis? Once you feel the flow, have counted to 0 and feel completely relaxed, you can begin your project. You have the opportunity to visualize your goals. How do you want to live? What do you want to achieve? Really feel it and imagine it. By imagining and feeling the emotions, it can manifest. Enjoy the relaxation and feel what it feels like when your mind and body are completely still. In addition, the moment of deep relaxation is the right time to recite affirmations. These are positive phrases that empower you in everyday life, improve your self-image, and make you feel more secure and supported. They help you become calmer within yourself, allowing you to feel grounded and secure even in stressful everyday situations. Decide for yourself which phrases you want to use. It's important that you always feel inside and not just recite the phrase, but also notice the feeling behind it. How does it feel when you feel beautiful or relaxed? Then you end the session and thank the others. After the meditation, count from 0 to 10 again to become more and more alert. Move your body, stretch, and return to the here and now. Take your time. Why should affirmations be recited while hypnotized? This is primarily because brainwaves are altered in a state of hypnosis, making them much more permeable and receptive. This allows the desired results to occur much more quickly—whether you're seeking physical changes or mental transformations. Important: Remember this during your self-hypnosis sessions Hypnosis is very effective and can make many things in life easier and change them. However, it's important to understand that it's not a miracle cure, but rather a technique that, when used correctly and regularly, can bring about significant changes in your life (more relaxation, more self-love, more fulfillment, greater physical well-being, etc.). At the same time, it may be advisable to seek professional support for poor mental health conditions (such as anxiety), as well as for physical conditions (chronic pain, etc.). At the same time, it is recommended to accompany and support these with positive affirmations. What other benefits are associated with self-hypnosis? You engage with yourself and gain a wealth of insight. Your entire system can relax and integrate calm. Many also report increased concentration and a better sense of self. Have you ever tried self-hypnosis? If so, how did it work for you?

Yoga for families – the benefits of practicing together Do you love yoga and want to continue practicing despite having children? Many mothers and fathers feel the same way. The good thing is that yoga is suitable for all ages, and you can involve your children from an early age. This way, everyone benefits from the effects of Buddhist asanas. Thanks to the specific postures, even children can bring more well-being into their own systems and become calmer, more relaxed, and more focused. This article explains what you should consider when practicing together and the associated benefits. Is yoga also good for children? More and more conscious parents are asking whether asanas can be beneficial for their own children. The answer, as already indicated in the introduction, is yes. The effect of Buddhist physical exercises is holistic. Thus, the postures affect the body, mind, and soul – and not just in adults. Does your child suffer from constant illnesses and rarely escape a virus? Then it's important to strengthen your child's immune system. Yoga can be a beneficial form of exercise to achieve a positive effect. If your child sits in school all day, it's recommended to compensate for this lack of movement. More dynamic flow exercises can be the solution. Muscle flexibility is increased and children can also become stronger overall. Kids are often very emotional (angry, sad, etc.), which is absolutely okay. At the same time, they can learn how to deal with emotions properly. Body postures can help bring movement into their system and get emotions flowing. If your child is constantly stressed or overwhelmed with their own school commitments, it is good to sit on a meditation cushion and listen to gentle meditation journeys or take a few soothing breaths. These benefits that come with regular practice speak in favor of incorporating it more often into everyday family life. Stressful family life: How can yoga be incorporated? Tight to-do lists, lots of homework, long school days, and the stressful workload of adults – such a family routine often feels chaotic with numerous responsibilities. It's precisely during these times that it's so important for the whole family to find peace and quiet through various practices. Do you and your family recognize this? Then it's important that you sit down together and (depending on the children's age) make a plan. Even younger children can and should have a say. For many traditional and modern families, the weekend is almost the only time they can do something together. This time can also be used for family yoga. Children benefit from rituals and routines. For example, you could start Saturday and Sunday with a yoga session. Children get used to it and, just like their parents, develop a sense of enjoyment and fun. Yoga can also be practiced regularly during the week. This depends entirely on your daily routine and all your schedule. A good idea might be to practice yoga for 5-15 minutes shortly before bedtime. This can be achieved even on stressful days. The rule here is: It is better to practice asanas for five minutes than to do nothing. It's also important that the children are introduced to it in a playful way and that it feels enjoyable. It shouldn't become an additional, annoying to-do for the family, but rather a relaxing experience. What should adults consider when planning parent-child yoga? First, it's important to consider the children's ages. Of course, a three-year-old won't enjoy holding a pose for as long as a nine-year-old. Therefore, adults should treat the child with care and love, even if they don't feel like it. It's important to openly communicate that the child can engage in other activities (e.g., painting, etc.) while the adults practice yoga. Secondly, the right tools must be provided. This is the only way to get things done. Therefore, it's advisable to have everything in one place, so that the excuse "it takes so long to set everything up" doesn't hold up. Mats , pillows, blankets, perhaps essential oils and a diffuser, as well as comfortable clothing, can be laid out. Gentle sounds during meditation can provide more relaxation for children and adults. The appointment can also be entered into the parents' shared calendar on their smartphones to ensure adherence. A general family calendar on paper with the yoga sessions entered can also help ensure adherence to the schedule. The yoga poses should, of course, be chosen so that children can participate. Parents demonstrate, and the children can practice along. There are now even YouTube channels that show children's yoga. This allows parents to practice these poses together with their children. Everything can be done playfully. Forget expectations and be happy when your child practices a little, even if they don't do all the exercises perfectly. Your daughter or son should have fun and enjoy the time spent together – because that's the most important aspect. Always make sure that your child feels comfortable and that his or her statements are taken seriously. At the end of the practice, a short meditation perfectly rounds off the session. There are wonderful audio stories to strengthen mindfulness. You can also use gentle sounds and close your eyes for half a minute or a little longer, breathing deeply in and out. Have you tried parent-child yoga before? If so, how was it for you?

Totally trendy: Yoga and sound bath Practice relaxation and surrender – Do you feel torn between all the to-dos on your list in your daily life and barely have time to breathe? Many people feel this way; the pressure to perform is taking hold, making it all the more important to treat yourself to moments of complete relaxation and peace. In this context, the combination of yoga and sound baths is becoming increasingly important, and perhaps it also offers you a way to deeply recover and calm your system for the long term. In this article, you'll learn what a sound bath is and its associated benefits. What is Sound Bath? Sound bathing refers to sound meditation, which was considered significantly less important a few years ago. However, more and more experts are now reporting that selected sounds can have a beneficial effect on body, mind, and soul. Along with Buddhist asanas, sound meditation is a special form of introspection and, for those who find it difficult to engage in silence, a good alternative to turning inward and releasing tension. During the session, various sounds are used to induce a state of relaxation. You'll find yourself immersed in a bath of sounds that directly affect your system. What are the benefits of a sound bath? Because most people's systems are always running at full speed, it's a real benefit to be transported to another dimension thanks to the gentle, or sometimes wilder, sounds. Yogic sessions are often rounded off with a short sound bath meditation. With the help of the sounds, you can focus much better on the here and now. You lie comfortably on your mat and concentrate devotedly on all the sounds, which is soothing after strenuous asanas. You'll become more aware of your body. Many people report feeling a gentle tingling sensation while listening to the sounds. The sounds provide relaxation and a feeling of letting go, which is helpful after an intensive yoga session. Especially after long days at work or stressful periods, the sound bath is a gentle way to refocus on yourself and release blockages. The indigenous people of various Asian countries (such as Nepal, India, etc.) already knew the effect of sounds and chants on the body, so they used them to support healing processes. Sound meditations were also used to release stress, anxiety, or inner turmoil. In Nepal, for example, indigenous people believe that humans are similar to sound. When the energies within a system are in harmony, one feels well. However, if an imbalance develops within, illness can result (when "off-key notes"—that is, an energy imbalance—occur). The gentle vibrations emitted by the singing bowls penetrate deep into the cells of your body, allowing uncomfortable areas to feel lighter. This is very beneficial for those muscle or joint groups that were particularly stressed during the exercises. What is the effect of singing bowl meditation after a yoga session? By striking high-vibrational singing bowls, frequencies are emitted that have a direct effect on the body. This can stimulate theta brain waves, which is truly beneficial after a strenuous yoga session. These waves are responsible for relaxation. Depending on the asanas you practice, the sounds can gently guide you into a deep relaxation and regeneration phase. If you are very stressed and under pressure, a combination of dynamic flow with yin postures and a sound meditation can be a good choice to stimulate the parasympathetic nervous system within you and invite relaxation and letting go. Who is the combination of asanas and sound healing suitable for? In general, many people benefit from this combination—both young and old. However, the effect of sound on the body may still sound a bit unusual to many. This is entirely understandable, especially since it's still a relatively unknown form of stress reduction in our country. At the same time, it's definitely worth trying out the effects of yoga combined with sound. If you have any physical, emotional, or mental issues, you can try targeted body exercises with Sound Healing and observe whether anything changes in your life. It's also important to have your symptoms checked out by a doctor. If you feel exhausted and barely have a moment to yourself, then an event like this could be incredibly valuable for you. Those minutes on the mat and your meditation cushion are not only good for your body, but also for your mind and soul. If you're suffering from stress (too much to do, lack of exercise, living in a city), you can expect elevated levels of the stress hormone cortisol. In this context, it's recommended to relax using theta waves (which our system enters during meditation) and to move your body sufficiently with dynamic Vinyasa flows. What should you consider when choosing a sound bath? These days, there are increasingly opportunities to participate in such events (either with or without yoga) in larger cities and towns. Even though sound healing is offered online, you'll benefit significantly more from an offline sound bath. Here, you can much more effectively perceive and enjoy the vibrations of the individual singing bowls and gongs while lying on a comfortable surface. If there is no option for an offline event in your area, you can also try the online option. If you have the choice between different providers, listen to your gut feeling and see where you are drawn. The duration of the unit could also make the decision easier. Always make sure that the provider has experience and uses high-vibrating singing bowls and gongs – otherwise, the effect may not be as beneficial. What else should you consider? To benefit from the effects of the sound bath as much as possible, it is advisable to pay attention to the following points: Allow yourself enough time for the sound meditation. This means: Don't rush off to the studio after work and then immediately return to your demanding daily routine. Allow yourself enough time while you're there to initiate a certain phase of integration. This is especially important because many things can be triggered in your system during the session. Yogis often have the opportunity to lie down for a while and integrate. If this isn't possible, find a place nearby where you can continue to relax. Choose carefully whether you want to combine yoga and sound meditation on the same day or just one of the two. Both options have their advantages and disadvantages. Be careful not to eat too much beforehand so that you can concentrate even better on the sound meditation and any asanas you may be practicing. Wear comfortable clothing, bring a comfortable mat and a warm blanket (if needed), and remember to drink plenty of fluids—especially afterward. Comfortable leggings and a shirt are great for seamlessly performing all the asanas and for a wonderful relaxation afterward. Writing down your thoughts and feelings can also be beneficial in helping you better integrate what you have experienced. If there are different options, compare them and choose what works best for you at that moment. Many people benefit from a yogic yin session and a sound meditation, while others prefer dynamic movement beforehand so they can then surrender to the gentle vibrations. Have you ever tried a sound bath? If so, how did it go for you?

Yoga while traveling For many, yoga is a part of everyday life that also enriches travel. Daily relaxation rituals can be incorporated into the daily routine not only at home but also on vacation. Whether early in the morning, at the end of the day, or on a beach – yoga can be practiced on the go and is a haven of calm on active trips. Yoga can also inspire the travel destination, as there are several places in the world known for their yoga culture. Bali is high on this list, as here yoga blends harmoniously with the Hindu religion and the spiritual rituals of the inhabitants, which shape everyday life. The spirituality of this Indonesian island is an ideal setting for yoga centers and yoga retreats. But Bali isn't the only place full of magic – the whole of Indonesia invites you to inspiring travel experiences. Yoga on the go Indonesia boasts spectacular tropical nature, providing a wonderful backdrop for yoga. Yoga amidst green rice paddies, with a view of a volcano, or with the sound of the ocean waves in your ears is possible every day on a vacation in Indonesia. With a travel yoga mat in your luggage, you can find peace and quiet in magical places, such as on a paradisiacal beach or while hiking through a jungle. Bali may be Indonesia's most famous island, but Java, Sumatra, Lombok, Flores, and many others are also full of natural and cultural attractions. Dreamy beaches, green rice paddies, lush forests, and majestic volcanic cones in the distance characterize the landscape of many of the islands. Yet each island has its own unique character, a unique culture, and special animal species, such as the Komodo dragon. Round trips through Indonesia Indonesia tours showcase the diversity of the island nation and include explorations of tropical forests, hikes to volcanoes, relaxing beach days, temples, and Indonesian cities. Indonesia is so diverse that the perfect tour is possible for every type of traveler. Nature lovers and culture enthusiasts will find just as much relaxation and enjoyment in Indonesia as travelers who enjoy relaxing days on the beach or strolls through small towns. A possible starting point for the trip is Sumatra, which boasts lush forests, beautiful landscapes, and orangutans. This is followed by the main island of Java, where you can explore the capital Jakarta and take trips to the impressive temples of Borobudur and Prambanan near Yogyakarta. Java also boasts no shortage of exciting volcanoes, such as Mount Ijen with its blue fire. To the east lies Bali, a highlight of the trip for yoga enthusiasts. Lombok offers more tranquil facets, while Flores and Komodo National Park focus on nature and wildlife. Relaxation and inspiration Traveling to Indonesia offers a diverse mix of culture, nature, activities, and relaxation. While Bali's temples and city centers, like Kuta and Ubud, are more bustling and bustling, the tiny Gili Islands offer pure relaxation. Gili Meno is a tranquil haven, surrounded by turquoise waves. The colorful sunsets are the perfect opportunity for yoga amidst an enchanting atmosphere. Unique individual tours in Indonesia Customized trips are easy to arrange in Indonesia, for example, with an experienced tour operator. The island-hopping stops and daily activities can be tailored to your personal wishes, creating a unique dream trip.

The best tips You feel good about your life, and therefore, yoga practice, including other relaxation techniques, is a daily highlight for you. During good times, you're usually motivated to do something good for yourself. But what if you're feeling really bad? Does yoga help during these times too? In general, Buddhist asanas, combined with pranayama and meditation, are always a good tool for connecting with yourself and letting go of negative experiences. We'll explain how yoga and other tools can support you effectively and effectively. What should you do if your condition worsens? Everyone goes through difficult times in life. The reasons are always varied: many are struggling with the current crisis and its consequences; others have suffered a major loss in their family or received a negative diagnosis themselves. So, it's no surprise if you suddenly feel insecure, uncomfortable, sad, disappointed, powerless, or helpless. You have to deal with these depressing feelings first, and you should take your time to do so. We often try to avoid the situation by deliberately turning a blind eye and distracting ourselves or numbing ourselves (e.g., with alcohol, drugs, etc.). You can probably imagine that this isn't the right approach. How do you emerge from crises unscathed? People work differently, so one tip might work well for you while it doesn't work at all for another. Therefore, you should give yourself time to apply and try out different methods and solutions. 1. Combination solution: Yoga and Pranayama Yogis swear that time on the mat can be supportive for any kind of psychological, physical, or mental ailment. Of course, you should try it out for yourself to get an authentic impression of the potential changes. The advantage of yoga is that you're not just performing mindless physical exercises, but are simultaneously focusing on your breath . This has a calming effect on your entire nervous system. When you're internally calm, you react to external circumstances completely differently, and stress is reduced. In addition, the yogic teachings contain other elements that can help you on your path. There are far more types of yoga than just those that involve a dynamic flow or a few static exercises. Raja Yoga, for example, is characterized by elements that allow one to step out of the here and now and follow the path of enlightenment (= Raja Yoga). In Jnana Yoga, you'll deepen your knowledge of the yogic scriptures: This knowledge isn't just learned theoretically, but also applied practically. You'll gain new insights that can guide you on your path. Furthermore, devotion to God ( Bhakti Yoga ) is an essential aspect in order to be able to devote yourself more to the here and now and to trust. You'll realize that yogic teachings offer many elements to prepare you for life. You'll also learn skills to cope with difficult phases in your life. The following yoga exercises can support you: Balasana (Child's Pose) Tadasana (Mountain Pose) Warriors I and II 2. Meditation and physical relaxation Meditation can and should be part of your yoga practice. Spending time on the cushion calms your mind, helps you focus, and reduces insecurities, fears, and worries. Most people find it difficult to truly relax and simply sit still. Then the following elements can help: previous workout on the yoga mat a walk in the forest and lots of fresh air intensive breathing exercise The environment should be quiet and not disturbing (too loud, too many pictures, too many impressions, mobile phone next to you, etc.) gentle, calming music or binaural beats to achieve even deeper relaxation thanks to different frequencies essential oils such as ylang ylang, lavender, clary sage, rosemary, etc. Consciously looking around the room can help you arrive in the now Focusing on your body and the pull of the earth can make you feel heavier and therefore more grounded. An initial grounding meditation is good for making you feel more secure and comfortable. (Imagine roots growing from your buttocks, allowing all the bad to flow out of your body and energy field.) 3. Positive resolutions – positive mindset In addition to the tips mentioned above, a positive mental framework helps you to escape from personal or general crises (such as the Corona crisis). Of course, this isn't always easy, especially if you've had many bad experiences and feel very mentally unstable. You should definitely have this condition professionally assessed by a psychologist or psychiatrist. Otherwise, simple tools can help in everyday life: Essential oils such as citrus or clary sage help you focus on new ideas and impulses and improve your mood. They can also increase inner calm in difficult situations. Ceremonial cocoa supports you with numerous nutrients, endorphins and theobromine, which wakes you up – more gently than coffee. Gratitude journal in which you write down all the beautiful experiences and feelings to focus on the positive. Set a beneficial intention for the day in the morning (for example, love and happiness) Say affirmations (I am valuable, I am wonderful...) 4. Inner work To truly work on your issues sustainably, it's important to recognize inner beliefs and transform them if they're negative or blocking. This will increase your authentic connection to yourself, and you'll find that you're automatically better able to deal with negative messages because your resilience increases. You can do the work with a therapist or coach. How do you manage external crises? Do you regularly practice yoga or breathing techniques to maintain a positive outlook?

These are the most popular yoga exercises If you've been trying out different types of yoga for a while, you've probably already found one that appeals to you the most. Perhaps you already know your favorite asanas. If this isn't the case, because you've only recently started or your understanding of the different yoga postures is still very limited, you can use the information in this article to your advantage. Get to know various popular yoga poses that can positively support you in your everyday life. Important: Clarify your symptoms before your first yoga session If you're physically healthy, you can start right away. However, if you have any physical limitations, be sure to have this checked out by your trusted doctor or a naturopath of your choice. What you should consider as a beginner before practicing! Once everything's clear, you can slowly start practicing. It's advisable to join a yoga group in your city. There, the yoga instructor can give precise instructions on how to perform each asana. If you're already experienced or have access to valuable online content, this may be enough to get you started with yoga. Here, you should make sure that the individual exercises are well explained and that you're confident in performing them. No matter which yoga class you attend, always be aware of your own limits. The goal is for you to be able to fully perceive your body and feel what you need at that moment. Deep breathing is also essential for achieving a relaxing effect on your body and mind. The yoga session can be concluded with a meditation or with guidance for a specific breathing exercise on your pillow . This way, you can benefit from the holistic effect. When choosing your clothing, it's advisable to opt for comfortable fabrics. Fabrics should sit comfortably against the skin, and tight waistbands should be avoided. The best yoga exercises for body, mind and soul To get a good insight into the most important yoga postures, you can practice the following poses and integrate them into your practice on the mat . a) Chair Pose (Utkatasana) For this pose, stand on your mat with your feet hip-width apart and slowly squat down. You'll definitely feel the tension in your thighs. This is exactly right. This exercise works your thighs and glutes. Your core muscles and calves are also targeted. b) Mountain Pose (Tadasana) If you'd like to try another standing pose, Mountain Pose is recommended. This can strengthen your legs and increase your stability. When performing this pose, make sure your feet are firmly planted on the mat, with your big toes touching. Turn your thighs slightly inward, and point your knees forward. Let your arms hang loosely at your sides. Push your chest forward, and stay in this position for one minute. If you feel like it, you can stay longer. c) Upward Facing Dog (Urdhva Mukha Shvanasana) This pose is part of the Sun Salutation or many advanced Vinyasa flows. For this pose, lie on your mat, belly down, legs extended behind you. Then raise your upper body, palms down, arms straight, and legs slightly off the floor. This means that only the palms of your hands and the backs of your feet are resting on the mat. You can tilt your head back. Stay in this pose for a few breaths and observe how you feel. This exercise is good for your back and spinal mobility. It also opens your heart and chest. If these physical exercises are too difficult for you, try Cobra Pose (Bhujangasana). Here, you assume a similar position. Lie on your stomach, place your arms in front of you, press through them, and slowly raise your torso (using the strength of your back). Your knees (and legs) remain completely on the mat. This exercise strengthens your back and opens your heart. You can tilt your head back—be careful not to overextend it. d) Child's Pose (Balasana) This is a position ideal for relaxing during a busy day or an intense yoga session. You squat and then place your upper body flat on the mat. Your arms pointing backward or forward. The advantage of this asana is that you can completely relax in it. It stretches your thighs and ankles, reduces tension in your back, and mobilizes your hip joints. e) Downward Facing Dog (Adho Mukha Svanasana) Young woman practicing yoga, standing in Downward facing dog pose, adho mukha svanasana exercise, beautiful girl in gray sportswear, leggings and bra working out at home or in yoga studio To complete your yoga practice, downward dog is a must. It is practiced in the Sun Salutation along with upward dog. This will train your thighs and shoulders, and mobilize your back. Get into a quadruped position on your mat and then raise your pelvis backward. Straighten your legs (as far as you can) and your arms as well. Keep your back straight, and the soles of your feet rest on the floor. Stay in this pose for a few breaths, breathing in and out deeply. f) Cat (Bidalasana) and Cow (Bitilasana) Another popular exercise is the cat-cow pose. Here, you stand back on your mat with your feet hip-width apart and your hands shoulder-width apart. As you inhale, assume cow pose, which means your chest is directed forward and your back is more sagging (a hollow back). As you exhale, assume cat pose. Your back is arched upward, and you form the familiar "cat's back." With this pose you mobilize your spine and strengthen your abdomen, chest and shoulders. Other great exercises are: Warriors I, II and III Tree triangle swivel seat Seated forward bend (straight and lateral) What is your favorite exercise and how long have you been doing yoga?

Discover the diverse effects of tongue yoga The stress of everyday life often leaves us feeling overwhelmed or particularly exhausted. Often, we even feel so psychologically stressed that the symptoms also manifest themselves physically. If this is the case for you, you should definitely find everyday techniques that support you in feeling completely comfortable in your body. In this article, we'll explain everything about tongue yoga and how you can use it for yourself. What is a tongue mudra? Various techniques can help you connect more with yourself and your inner self. One such technique is the so-called tongue mudra, where the focus is on your tongue. This is an exercise for awakening and directing your life energy – for greater well-being. Mudras are specific postures of your body or hands that help focus energy. They are an important part of Kundalini Yoga. Bandhas , on the other hand, are postures or locks that help store life force in your body or certain centers. The tongue mudras are among the small mudras, which are divided into different types. What tongue mudras are there? If you would like to integrate this technique into your everyday life, you should be aware of the variety and the particularly large selection of different tongue mudras. a) Small Khechari Mudra, also known as Tongue Khechari For this technique, sit on your yoga cushion and breathe deeply. Arrive in this space and place your tongue back. The tip of your tongue should be moved all the way back to the soft part of your palate. You'll find this technique in Hatha Yoga practice. What's special about this technique is that it not only stimulates your throat chakra, but also your third-eye chakra and crown chakra. So, if you have problems with the flow of energy in the upper chakras, this exercise is ideal for that. To intensify the practice, you can focus on your third eye during the exercise. Observe how you feel after performing the technique and whether you can better perceive the flow of energy in your body. If you want to intensify this practice, you can also practice the large Khechari mudra (one of the throat mudras). In this position, you not only retract your tongue but also tilt your head backward. Important to know: This technique paves the way for you to get to know yourself better and to connect more easily with the wisdom of your divinity (through the opening of the upper chakras). You should incorporate this exercise regularly into your daily routine (whether during breaks, meditation, yoga sessions, etc.). Keep checking back and observing how this technique affects your health. b) Jihva Bandha In this mudra, you place the tip of your tongue against your upper incisors. The advantage of this position is that no air escapes, and the energy flows only upwards, not downwards. This technique also stimulates the throat chakra, the brow chakra, and the crown chakra. Practice as follows: Sit upright on your yoga mat and exhale. As you inhale, take in a large amount of air and hold it. Place the tip/top of your tongue on the roof of your mouth and suck it back a little. The throat is slightly constricted (roughly like swallowing). Hold this position for as long as you want to hold your breath. Practice this technique several times and see how it affects you. If you notice a difference over time, you can use it whenever you need to hold your breath. c) Nabho Mudra This is the so-called Sky Mudra. This technique involves raising your tongue and touching certain points on the roof of your mouth. A distinction is made between the following mudras: Front Nabho Mudra : This activates the brow chakra. You'll find this point about one centimeter in front of your front teeth. Experiment a bit until you find the spot—the goal should be to be able to perceive your third eye when touching this point. Back Nabho Mudra : This activates your throat chakra and is also called Khechari Mudra (see above). Middle/Upper Nabho Mudra : If you want to stimulate the crown chakra, this technique is perfect. To do this, press the tip of your tongue vertically upwards into the center of your palate. Keep trying until you feel it. If it doesn't work at all, that's okay; try again later. If you would like to practice further, there are more mudras for you: Left Nabho Mudra (this technique helps you open the right nostril. To do this, place the tip of your tongue to the left of the roof of your mouth) Right Nabho Mudra (helps to open your left nostril by touching the right part of the palate with the tip of your tongue) Dynamic Nabho Mudra (here your tongue touches the entire palate to open all three chakras) Important to know... These are valuable exercises that you can incorporate into your daily routine, similar to breathing techniques. Practice regularly to achieve lasting results. If you don't feel everything right away, that's perfectly okay and normal. Keep practicing and be patient. Which tongue mudra is your favorite? What effects does it produce?

The Role of Alignment in Yoga – An Overview The correct practice of asanas is essential for yoga to feel good and for the desired effect on body, mind, and soul. In this context, proper alignment is essential for achieving the best possible results. In this article, we'll explain what this means and how you can use it to your advantage. 1. Definition of alignment in yoga In general, alignment in yoga refers to the correct physical alignment of the various asanas. Various yoga props can be used to achieve this. For example, yoga blocks help ensure the correct execution of the posture. Cushions, straps, and other aids can also be helpful in performing certain exercises correctly. 2. The importance of alignment in yoga Those who practice on the mat for an extended period without a yoga instructor and do not perform the exercises correctly may experience problems. Therefore, it is important to educate yourself on this topic and how to practice correctly. Common problems include meniscus damage or impingement syndrome (the entrapment of muscles and tendons within a joint). This can lead to various spinal injuries, among other things. This includes, for example, straight lines in certain postures. There are no fixed structures, and equally, it's not about achieving the perfect, picture-perfect shape you see in photos. What's important is that your joints, muscles, and ligaments are protected. 3. How to apply alignment in your practice! There are various areas of the body where you can recognize alignment in yoga practice. Learn more in the following section: The pelvic floor is very helpful in determining alignment. This is where you can immediately identify imbalances in movement and work on them. Those who practice the upright standing pose (Tadasana) can recognize this there. The general rule is that you should perform the movements from the pelvic floor—even though many could be performed by other parts of the body. If you manage to do this correctly, you will avoid certain physical discomfort in other parts of the body. Generally speaking, if you remain in positions with an upright upper body, your pelvis should be upright. Doing this correctly protects your joints, muscles, and ligaments. In correctly performed yoga practice, the knees must also be evenly loaded. This is especially true in standing poses like Warrior Pose. The knee should not be bent beyond 90 degrees. To ensure this, the thighs must be bent slightly outward. In other standing poses, such as Extended Side Angle Pose (Parshvakonasana) or Horseman Pose (Ashva Sanchalana), the knee should not be placed more than vertically above the ankle. In this case, less is often more. In Chair Pose (Utkatasana), it is important for the joints that you do not bend the knees too far forward; instead, work with the pelvis (move it back). The position of the feet is particularly important during yoga practice, as it affects the entire body. In Tadasana (Mountain Pose), for example, they should be facing forward. The back and shoulders play a central role. For example, the shoulders should never be pulled toward the ears. During various asanas, the back must be lengthened, for example, in downward dog. When practicing backbends, the lumbar and cervical spine must not be bent. When performing forward bends, make sure to do so from the hips. In Alignment Yoga, the neck must always feel free; it must not be bent. 4. The effects of alignment on the body In alignment yoga, the goal is to avoid the consequences of incorrect asanas. Therefore, as a yoga beginner, it's advisable to enroll in a class where you'll experience this practice in detail. This way, you can be sure that you're doing something good for your entire system. Knowing these basics ensures that no long-lasting physical discomfort will develop. You'll also benefit from the best possible effects on your body: Your body will be stretched, strengthened, and revitalized – without pain in your joints, tendons, or ligaments. 5. The benefits of proper alignment If you want to truly enjoy your life and stay fit and vital, you should practice yoga daily. In this case, it's important to know the correct postures. Pain or other physical symptoms, for example, caused by incorrect postures, have a direct impact on your mental health. Therefore, the advantage of alignment also lies in its ability to sustainably strengthen your overall well-being. You'll go through your day energized and suffer no negative consequences from incorrect alignment. To best round off your yoga class, you can take a few deep breaths on the cushion and reflect. This is especially useful if you're new to the practice and don't yet know your body very well. This strengthens your access to your inner voice. Further advantages are: Harmony throughout the system Mindfulness and concentration are trained (through clear instructions) perception is improved Thanks to these different exercises you will learn that you are more than just your physical body Have you practiced this before? If so, what are your experiences with correctly performing the exercises?

Why is yoga connected to self-love? This world desperately needs more love – this primarily results from each person loving themselves and opening their hearts. This has nothing to do with selfishness or arrogance; true self-love nourishes relationships with other people and fills the things you do with love and mindfulness. That's why it's so important to love yourself. This article explains why self-love is so important and how you can integrate it more into your life. 1. What is self-love and why should you have more of it? Self-love encompasses a vast field that requires understanding. For example, it's directly related to body positivity, with self-love being the second most important aspect. Body positivity is about accepting your body. This can, of course, be made easier through yoga practice. Over time, you'll notice that certain yoga poses on the mat have an impact on your body, your strength, and your self-esteem. You'll become stronger and fitter, which automatically affects your posture. Self-love in general includes the following areas: Self-reflection (reflecting on one's own thoughts, emotions, patterns, etc.) Self-awareness (the awareness of who you are – for example, without all your material possessions, without your job, without your fear, etc.) Self-worth (the knowledge that you are infinitely valuable) Self-confidence (the unbridled trust in yourself and that you can achieve anything you want; in Karma Yoga, for example, it is said that all your weaknesses are just right for solving your tasks; you can trust) Self-acceptance (understanding, accepting, and loving yourself as you are – without wanting to add to or remove anything; this is especially practiced in Raja Yoga) Charity (You love your fellow human beings, animals and nature – this is taught in Jnana Yoga) Why is self-love so important? First and foremost, it's about the fact that people with healthy self-love automatically treat themselves much better. When this is the case, it naturally has a positive effect on their inner feelings as well as on others. When you love yourself, you begin to view the planet and Mother Earth differently and live life much more mindfully. Furthermore, self-loving people don't need as many rules to behave appropriately. In addition, self-loving people feel better. They are more connected to themselves, their bodies, their thoughts, and their emotions. 2. How can yoga help you develop more self-love? In addition to meditation on a cushion , asanas from Buddhist teachings can be a key way to strengthen self-love. They are an ideal way to get to know yourself better—not just your body, but also your mind. Yoga practice is perfect for training and directing your mind and thoughts. The advantage is that – whether you're new to the field or a seasoned pro – yoga always picks up where you're at. Yogis are able to look at themselves, their own thought patterns, and blockages, and change them. The result is more self-love, acceptance, and appreciation of one's own self. Yoga can also help you become more accepting of your own body. Thanks to the dynamic flows, you can lose weight, increase strength, and stretch various parts of the body. Important : Yoga isn't just about the typical movements. Buddhist teachings are so much more. All the wisdom and scriptures passed down will help you completely reorient your life and achieve more love and awareness. To follow this path, you should read the Yoga Sutras (according to Patanjali; there are four chapters). Two important sutras are: Yoga helps you bring peace to your mind and that the perfect postures are both light and stable. Yoga Sutra also describes the eight-limbed path of Ashtanga Yoga: Yama (behavior in human relationships) Niyama (the inner attitude/attitude) Asana (the various body movements) Pranayama (breathing techniques) Pratyahara (the senses should be withdrawn inward) Dharana (focusing on the essentials) Dhyana (meditation) Samadhi (complete arrival/realization) 3. Practical tips for implementing yoga in your everyday life! In addition to this theoretical information, we would now like to give you a few tips for practical implementation in your everyday life. It's important that you set aside a few minutes each day to complete your practice. You should choose the right flows or postures that make a decisive difference in your life. Regularity is the real reason why so much can change. Set up a yoga corner where you can practice your daily exercises. It's best to leave your yoga mat there, so you don't have to prepare it—which could be a reason to postpone your practice session. Take enough time to immerse yourself in your yoga practice. Sometimes it takes a while to perform the poses correctly or to be able to hold them for a long time. This is your first test of whether you have already practiced self-love. Be loving and mindful of yourself and accept that you may not yet be able to perform certain poses as you might wish. With enough practice, you will learn that your body can adapt completely and your initial physical limits will expand. Find a friend to practice with daily. If that's not possible, look for a class where you can meet new people in person and learn all the exercises correctly. Use your breathing (deep breaths, in and out) to feel your body and perceive what is present at the moment. This will help you become more aware of your emotional world. 4. What are the most important asanas (yoga exercises) for a more loving relationship with yourself? There are many different postures that have different effects on your system. a) Fish pose with yoga block Here, you lie on your back and support your upper back with a yoga block. Your head is also placed on a yoga block. Relax in this heart-opening pose. b) Heart chakra opening with a modified child's pose To do this pose, get into a quadruped position, keeping your legs in this position while lowering your upper body forward toward the floor. Rest your elbows and forehead on a pillow and raise your forearms toward the sky. Breathe deeply. c) Heart opening while lying down For this pose, sit on your mat in a kneeling position with your legs pointing back (not cross-legged). Then, place a pillow on the mat and rest your upper body (on your back) and head on it. Rest your legs on the mat with the soles of your feet pointing toward your upper body—not extended. Breathe deeply. 5. How to recognize and manage emotions to love yourself better To practice self-love, it's important that you're aware of your emotions and feelings. This means that over time, you'll be able to assess more accurately why the sadness, anger, or joy are present at a particular moment. Emotions aren't called that for nothing – the word is derived from e-motion, which means "feelings in motion." So, when you feel sadness, anger, or rage, you can localize it in your body and let it flow through your entire system with your breath. After a few seconds or minutes, the emotion will have passed through your system, and you can return to your daily routine. When you allow yourself to feel all your feelings, you will find that you can accept yourself much better. Do you already love yourself? What experiences have you had with yoga practice?

The benefits of practicing yoga in a group or with a partner Those who practice yoga want to get the most out of it. The physical exercises don't necessarily have to be performed alone. There are numerous options where the asanas are practiced in pairs or in groups. In this article, you'll learn about the positive effects you can reap in this setting. 1. Why practice yoga in groups or partnerships? First of all, we'd like to explain what yoga in partnership or in a group is all about. This form of yoga involves practicing various yoga postures with your partner or a larger group, such as your friends, family, or acquaintances. As you probably know, yoga strengthens holistic health. Body, mind, and soul are brought into harmony, and you and all the other participating yogis benefit from profound harmony within your own body system. Those who want to strengthen the bond between several people or within a partnership can choose shared activities. These include meetings in restaurants, bars, in nature, or on the mat at home or in a studio. 2. Benefits for health and well-being Movement is good for the entire system, and you'll benefit even more if you practice with others. It doesn't matter whether you do the exercises in pairs, five, or six—the atmosphere you create is something you'll hardly be able to achieve alone. On the other hand, you can also have wonderful experiences with yoga alone: This is especially true if you want to sink deep into yourself and invite peace into your body, mind, and soul. In the following section, we explain the positive effects of practicing yoga together: a. Physical benefits of group yoga classes The different types of yoga have various effects on physical health – including partner or group yoga. First and foremost, it's about continually pushing your own physical limits. For many people, this is much easier when practicing together. Motivation and encouragement are usually higher in a group setting. Otherwise, regular practice has the following effects on the body: Strengthening tendons and ligaments The muscles are stretched and mobilized Pain can be reduced by practicing the right yoga exercises The limits of one’s own body are expanded The awareness of one’s own body increases and the inner body voice becomes louder – this can improve well-being Of course, the physical effects depend on the style of yoga. For example, practicing Kundalini Yoga strengthens the energy distribution within your body, unlike Yin Yoga, where you primarily achieve flexibility in the various muscle groups. Hatha Yoga is another type of yoga that can be practiced in pairs or with several yogis. b. Mental and emotional benefits of partner or group yoga In addition to the physical effects mentioned above, regular yoga practice will bring you many other positive effects – you will see that the relationship between you and your partner, your friends, your family, or your acquaintances changes. The following advantages can be experienced: Trust builds. If, for example, your relationship isn't working well or there's a lack of trust, practicing yoga together can be a great way to strengthen that trust. You learn to communicate your needs and express your boundaries. This has a direct impact on your interpersonal relationships in everyday life—whether with your partner, friends, or acquaintances. You can perceive your needs more sensitively and at the same time have more understanding for the needs of others. The interpersonal relationship can be deepened and a whole new level can be reached. Of course, through regular yoga, you get to know your partner on a deeper, more emotional level. Shared activities such as yoga, meditation or other activities strengthen cohesion. Those who meditate together on the cushion experience a deeper connection. Who can practice partner yoga? Theoretically, there are no restrictions. Anyone interested can practice this type of yoga. Age and fitness levels are also not exclusion criteria. In principle, almost any style of yoga can be practiced in pairs. However, fascia yoga, for example, is not suitable for this. It's important that both yogis have a similar fitness level, so they can perform the same flows. Otherwise, they can, of course, adapt and find common exercises. Those with children can include them. Important: Yoga is never about performance, but about joy, depth, strength and willpower. If you are unsure, a class in the studio could help you overcome your initial fears and enjoy professional guidance through various exercises in pairs or with others. What else should be considered? If you want to practice partner yoga, you should set a fixed time each day to practice. This ensures you don't forget. If you don't have time every day, you can of course practice it just two or three times a week. The place where yoga is practiced should be comfortable and offer sufficient space. Water, tea, comfortable clothing, a sturdy yoga mat, a cushion, and other props may be provided. The yoga sequence should conclude with a shared meditation, sitting close to your partner. Deep breathing can also be helpful to sink even deeper into calm. Which exercises are suitable for beginners? There are many asanas that can be practiced in pairs or with others. We'll show you two particularly great ones that you can incorporate right away. a) the tree Here, you stand next to your partner, hip to hip. Then, hug your partner with your inner arm. At the same time, lift your outer leg and try to maintain balance. b) Seated forward bend (straddle) For this exercise, sit on the floor and spread your legs. Once both of you have done this, you can touch your heels. Now try to lower your upper body as far as possible. Have you ever practiced yoga with a partner? If so, what was the experience like for you?

Yoga as a means to improve PMS symptoms Many women suffer from pain, mood swings, or other symptoms when their period is approaching. Do you know this? We have a good solution for you that can support you during this perhaps rather uncomfortable time. In this article, you'll learn why asanas from Buddhist teachings can be supportive. 1. How yoga can help relieve PMS symptoms If you're one of those women who struggle with PMS, there are a number of things you can do to alleviate it. These include Buddhist asanas; they promote relaxation, recovery, and reduce tension in the abdomen. Thanks to the combination of breathing, gentle movements (as practiced in Yin Yoga, for example), and meditation at the end, relaxation comes into your system. 2. What is PMS? Symptoms and causes PMS is premenstrual syndrome, which manifests itself through a variety of symptoms. The severity and intensity of the symptoms vary from woman to woman. Generally, the symptoms begin approximately four to fourteen days before menstruation. For many, these symptoms subside after menstruation begins; for some, they persist through the first few days of menstruation. What symptoms are typical of menstrual problems? The most common symptoms include: Cramps Lower abdominal pain depressive moods and mood swings (bad mood and irritability Headache increased appetite Tension pain in the chest back pain What causes PMS? According to scientific studies, hormones are considered to be the triggers for period pain. Progesterone and estrogen are responsible for the female cycle. Estrogen concentrations are highest during ovulation. The increased release of prolactin after ovulation can lead to breast tenderness. Such drastic hormonal changes lead to electrolyte and fluid changes in the woman's body. There are also other causes that can play a role. When several factors are involved, it is referred to as multifactorial. Other reasons are: too little exercise Stress in everyday life/work or relationship Melatonin levels that are low hormonal contraceptives mental issues Unfulfilled femininity (lack of understanding of the female cycle, failure to observe rest periods during menstruation, for example) Under certain circumstances, the substances produced for the breakdown of progesterone could also be responsible for the discomfort unhealthy diet (too few omega-3 fatty acids, for example) 3. Benefits of yoga for people with PMS Regular exercise reduces the likelihood of suffering from PMS. Balancing physical exercises from Buddhist teachings, in particular, have a beneficial effect on the body, including on women's issues. During the flow, yogis breathe consciously, make space for feelings, thoughts, and emotions, and meditate for a few minutes. This has a direct impact on mood and physical well-being. 4. Which types of yoga are best for relieving symptoms? In general, many different yoga exercises from various styles can help you alleviate symptoms. Your body's voice will tell you which exercises are best for you—whether slow or fast. Learn to listen to your voice. One style that helps you relax is Yin Yoga. Here, you hold various poses for a few minutes. This relaxes your body; in many cases, this has an immediate effect on abdominal cramps or back pain. On the other hand, there is hormone yoga, which is perfect for women who want to balance their hormones. This type of exercise is ideal when symptoms occur that are caused by a hormonal imbalance. These include, in addition to PMS, infertility, premature menopause, or menstrual irregularities. With these exercises, you can improve your flexibility, strengthen your posture, and balance your hormones. Hormone yoga draws on techniques from Kundalini yoga and Hatha yoga, as well as Tibetan energizing techniques and dynamic asanas. 5. Positions and breathing techniques for dealing with PMS symptoms In the following section, you will learn some wonderful postures that will help you with PMS symptoms. a) Jathara Parivartanasana For this position, lie on your back on your mat and extend your legs to the right. For support, use a pillow to rest your legs on. Then rotate both arms in the opposite direction—in this case, to the left. Stay here for a few deep breaths, extending into your pelvic floor and belly. Then switch sides. b) Balasana Sit on your knees, spreading them to the width of the mat, and lean your upper body forward. You can use a thick bolster for support. Here, too, take deep breaths. Your entire body can relax. c) Supta Baddha Konasana Lie on your back and bring the soles of your feet together. Point your knees outward and rest your legs flat on the mat. Gently place your arms at your sides. Enjoy the stretch and relaxation in this special pose. Breathe deeply into your belly. d) Marjariasana The Cat-Cow pose has a special effect on your back and abdominal area. It also allows your spine to move more flexibly, thus reducing pain in this area. For this exercise, round your back and exhale, then arch your back and inhale. Repeat this movement several times. Which breathing techniques can be supportive? In addition to the postures mentioned above, you can also bring relief through breathing. Normally, our body breathes automatically. At the same time, we can consciously influence it, which in turn can have consequences for our well-being. Alternate nostril breathing is a wonderful breathing technique that helps you bring more balance to your system. To do it, sit comfortably on your pillow and breathe in and out deeply a few times. Then, take your right hand and place your index and middle fingers against the palm of your hand. Close your right nostril with the thumb of your right hand. Inhale through the open left nostril and close the left nostril with your ring finger. Hold. Then exhale through the right nostril. Repeat this exercise several times. 6. Conclusion: Why yoga can be a valuable addition to dealing with PMS Several factors play a role in alleviating PMS. It's best to live according to your female cycle: This means using the time around ovulation for plenty of activities and the period afterward for retreat and me-time. You can dedicate your period to yourself and to letting go of old patterns, issues, and beliefs. To support and accompany all this work in a meaningful way, it helps if you practice the gentle asanas daily—and not just during the painful PMS period. You can do these physical exercises throughout your cycle. Always adapt your flows to your cycle: During ovulation, for example, you can practice more dynamic flows; in the period before your period, you can resort to mindful, calmer styles such as Yin Yoga, Hatha Yoga, Kundalini Yoga, or Hormone Yoga. The gentle movements, deep breathing, and self-focus will help you alleviate the symptoms. Have you been able to relieve your PMS symptoms through yoga? What are your experiences?