Yoga BLOG

Book, CD, DVD, and video: A varied yoga practice Yoga is in, hip, and trendy, a must-have. Everyone seems to be practicing yoga, especially women, who are always on the go with their yoga bags to their next class. We hear countless statements about why people choose yoga; preferably in a class, whether at an adult education center, private institute, or independent yoga school. It feels like it's more than just a fad; it's a new cult, almost – and that in the 21st century, given that yoga is thousands of years old. Here in the West, it's currently experiencing a real hype, but we're happy to embrace and enjoy it. Today, we're looking at the media options for your home training. So light a candle and read on. Then you can decide how you want to structure your private yoga sessions in the future. Training at home Of course, it's also possible without a class, especially if you're short on time and don't feel like training in a group. Perhaps you don't feel like going out again in the evenings after work; or you're not satisfied with a one-and-a-half-hour session per week because you need a different rhythm. Training at home isn't so appealing to some people, as it requires discipline, endurance, and complete self-reliance without the encouragement of others. A class also provides a trainer who can correct poor posture and perhaps demand that little extra effort from you that you wouldn't otherwise be able to muster at home. On the other hand, the media market offers a wealth of DVDs, books, and CDs that you can use to complete your own program or practice what was taught or practiced on your own mat . From celebrity videos to beginner's books to relaxation music, there's an overwhelming abundance on the market. Presentations from self-proclaimed gurus, holistic practitioners, or purely business-oriented providers demonstrate a variety of skills and exercise approaches. So it’s not easy to find the optimal program for you. Taking advantage of diversity You can alternate between different media or stick to a single category, perhaps even using just one book or video. You'll find what you're looking for in bookstores, libraries, video stores, music stores, larger department stores and drugstores, at flea markets, and of course online. This way, you can get used and new items online, and you can use shops and exchange portals. Also try YouTube videos and streaming services. Affordable providers include libraries and film libraries, as your annual subscription allows for unlimited borrowing. This is an excellent idea in well-stocked stores for learning yoga through multiple media, but in the long run, you'll want to buy something yourself. Books have the disadvantage that you can't read and practice at the same time; the book must always be handy. You don't need a pause button here, and you can work through everything easily, quietly, and at any time. Some books are bound so they stay open. A video tutorial or audio CD allows you a certain amount of time for each exercise, so you have to adapt to their pace. However, the video clearly shows what's important and how the exercise should look. The explanations are usually more comprehensive than in books. Audio instructions are more suitable for advanced practitioners. On the other hand, relaxing CD accompaniment is a good option if you're performing your exercise program by heart – there are practitioners who follow the same sequence for years and are rarely interested in new exercises. Portals like Spotify also offer suitable music. Advanced yoga fans may use additional accessories such as singing bowls , incense sticks , meditation cushions , yoga blocks , or other items. Such individual exercises are only possible at home. Yoga for everyone So, basically, there are no excuses; at most, the realization that yoga isn't for you. But offerings like Yoga XXL for strong figures, yoga for people with disabilities, children, and seniors cater to everyone's abilities. Just give it a try! Image © jpgon

Overcoming feelings of guilt: the five best tips Being human means experiencing many emotions. Humans can experience countless different emotions or feelings: When they're pleasant, it's all the easier. Fear, anger, sadness, or guilt, on the other hand, are usually more challenging, and many people find it difficult to deal with them appropriately. If you haven't behaved according to your moral standards, feelings of guilt can haunt you. To successfully overcome these feelings, you can follow the tips presented in this article. Why should you work on guilt and when is it appropriate? Everyone knows the feeling of doing something and then a thousand feelings of guilt popping up in your head. Is this the case for you too? Then you should take the time to reflect and let them go. Constantly complaining about a guilty conscience isn't doing yourself any good. You can adjust your behavior in the future, but there's no point in torturing yourself for past situations. This reduces your joy in life and also affects your physical and mental health. Also important: Feelings of guilt sometimes arise in the context of low self-esteem or a lack of self-confidence. You need to differentiate: Was your behavior really wrong and did you make a mistake? If this was the case, you can ensure that your behavior or approach changes in the future. Be aware that the first step is to become aware of this. This way, you can adjust your thoughts accordingly and steer your behavior in the right direction. Are you just being told that you behaved wrongly? We often experience toxic behavior in relationships. Phrases like "If you were a true friend, you would..." are commonplace. If you hear such phrases, you should be aware that your conscience is being played on. It could also be emotional blackmail. You don't tell a true friend that they should have done this or that. In this case, the guilt isn't necessarily appropriate; instead, you should reflect on the friendship or relationship. The five best tricks for dealing with guilt In the following section, we will explain the most sustainable methods you can use to deal with feelings of guilt. Tip 1: Perceive and recognize feelings Often, we are plagued by a feeling, but can't quite identify it. If, over time, you realize it's guilt, you should take a closer look and try to understand what exactly happened. In this context, it can be helpful to talk to other people or write down your feelings. You can be sure that this is very valuable in reducing your feelings of guilt. Questions could be: What did you do or not do that made you feel guilty? Have you violated your rights or those of others? Have you violated your values or those of another person? If you find it difficult to go deep and relax, a yoga session on the mat can help you to get deeper into yourself and your body. Tip 2: Everything is fine and you are wonderful You made a mistake. That's completely human, and everyone makes various mistakes throughout their lives. This is partly due to our patterns, beliefs, or entanglements from the past. As a result, we don't always manage to act the way we or others might want. In this context, it's important to try to understand that you are perfect as you are—even if you made this "mistake." This is the most important step to continuing on your path without guilt. Furthermore, working on the patterns can help you avoid problems in the future. Tip 3: Forgiveness Ritual To move on, you need to forgive yourself and everyone around you who was involved in this issue. This can be done with the help of a small ritual. If you want, you can write everything on a piece of paper and then burn it. Alternatively, you can just write the sentence "I forgive myself for this mistake and love and accept myself as I am" on a small piece of paper and then burn it. If circumstances allow, you could do this ritual together with those you have hurt. Tip 4: What can you do to make amends? The first step to gaining understanding in a conversation is to admit your mistake and say you're sorry. Many people won't be able to accept it the first time. If they do, you can repeat it several times. It's also advisable to ask what you can do to make amends. Of course, the answer always depends on the specific problem. It makes a difference whether you've caused significant damage or not. This conversation should be as open and authentic as possible so that both sides are satisfied with the solutions. This usually helps you get rid of your guilt. If this doesn't work immediately, consider other things you can do to make yourself feel better. Important : The feelings of guilt can of course be resolved externally, but at the same time the internal step of forgiving yourself is essential to bring about lasting change. What should you do if the other person has already died and no compensation is possible? It's not uncommon that you can't make amends for everything. In this case, you can perform a small ritual in which you write everything down in a letter, which you can then burn or tear into small pieces and throw into the river. You should also know that you aren't dependent on outside people forgiving you—first and foremost, you must forgive yourself. Tip 5: How can you avoid these problems in the future? The goal should be to avoid these situations in which you feel guilty. This means becoming clear about what caused you to behave in a certain way in such a situation (e.g., conditioning, patterns, beliefs, etc.). Once you've recognized this, you'll be able to avoid it in the future. Helpful : A nice, deep meditation on your pillow is helpful to see the whole situation from a bird's eye view and to understand the connections that can be used to avoid it. Are you familiar with feelings of guilt? If so, how do you deal with them? What are your experiences?

Yoga routine: How often should you practice yoga per week? Yoga is one of the most popular forms of exercise – the asanas from Buddhist teachings have long been an integral part of the activity routines of many conscious people. Beginners, in particular, wonder how often they should practice yoga and when they can expect to see the first results. This article will help you get an overview of how often yoga exercises can be performed and why certain postures are better suited at certain times of the day. How often do you need to practice yoga? Preferences and individual life situations vary from person to person. Some yogis can schedule an hour for yoga every day, while others can only find shorter time slots. In principle, you can practice yoga daily—adapted to your daily routine. The advantage of yoga is that even just one practice can make a difference in your well-being. At the same time, however, you shouldn't expect the greatest progress in strength and flexibility if you only practice once a month or once a week. The more often you incorporate these movements into your daily routine, the greater the success and improvements on a physical, mental and spiritual level. 15 minutes of yoga a day makes a big difference Anyone who thinks that yoga must be practiced for at least half an hour or even an hour is mistaken. Many yogis have found that even a 15-minute daily yoga session can make a big difference. Therefore, it is advisable to regularly incorporate yoga into your daily routine. Tips: If you're short on time, you could set your alarm 15 minutes earlier in the morning and use this window for your practice. It can also be helpful to engage in calming exercises in the evening to bring more peace of mind. If you also incorporate breathing exercises and relaxed meditation, you can expect an even better effect. If you can't manage to practice daily, it might be advisable to incorporate a one-hour practice two to three times a week. You'll have to find out for yourself what works best for you, as not everyone responds the same way. However, if you experiment a little, you can find out when the positive effects are most easily felt. What are the benefits of daily practice? The different types of yoga all have different effects on the body. Depending on the exercise, you train different parts of the body, but the numerous sessions also have an impact on the psyche. Deep, conscious breathing increases awareness throughout the day. Those who practice daily will notice that they breathe more deeply and mindfully throughout the day. Thanks to the diverse yoga sessions, you can expect special effects on your entire body. Twists, backbends, and forward bends have different effects on your organism. You'll be much more connected to yourself and strengthen your body awareness. This will have an impact on your entire life. Many yogis have much more conscious thought processes and are significantly less stressed. The body is freed from toxins and you can move closer to holistic well-being. Those who want to lose weight and practice power yoga or other challenging yoga exercises daily can achieve great results. Combined with other sports, it's a helpful way to strengthen and mobilize your body and do something good for yourself. Which yoga asanas should I plan for when? Yoga beginners should first figure out which exercises are best used when. Each asana has different effects on the body. Accordingly, there are sequences on the mat that are particularly good for the morning, while others have a more relaxing and calming effect and are therefore better suited for the evening. In the following section you will get a brief overview of when you can do what. a) In the morning If you want to do something good for yourself in the morning, start the day with yogic flows. A mindful morning is very important: In addition to emptying your bowels, you should cleanse your tongue and practice oil pulling. The following exercises can, for example, be aimed at mobilizing your spine and warming up your muscles. This will help you start the day even better. The sun salutation is an excellent way to start the morning mindfully; the warrior pose, cat-cow pose, hip bends, and triangle poses are also valuable and beneficial. b) Fit lunch break If you're not an early riser and therefore can't practice in the morning, you can incorporate the asanas at lunchtime. If you sit a lot, exercising at lunchtime can be beneficial. It can also help prevent back or neck pain. After eating, you can do a few twists to stimulate digestion. Meditation on a cushion also helps with greater concentration and improved receptivity. Try it and see if you notice a big difference. If you do yoga before eating, you can perform more challenging poses or flows. This is perfect for those who like to work up a sweat. c) After work To truly enjoy the evening, it's important to establish a clear boundary between work and after-work. This can be achieved with a workout. If you've been under pressure all day, you should incorporate a calming and relaxing routine into the evening. A long cool-down, Savasana, or Yin Yoga are particularly suitable. Power yoga should be avoided unless you want to really work up a sweat. Just before bedtime, child's poses are ideal for letting your thoughts drift and completely calming down. You can be sure that this will help you fall asleep more easily. Do you practice yoga regularly? How often per week do you incorporate your asanas?

Yoga and breathing exercises: Why is the combination important? Anyone who practices yoga automatically engages with breathing. The asanas on the mat promote relaxation, centering, strength, and flexibility – a key factor in enhancing these positive effects is breathing. Beginners can attend classes or watch videos to learn these techniques. You'll learn the most important basics on this topic in this article. 1. Why breathing is so important in yoga! Anyone who first gets into yoga will immediately notice that, depending on the asana, you breathe in or out. In Vinyasa Yoga, for example, you perform one movement per breath – this increases the interplay between body, mind, and soul. a) How do breathing exercises improve well-being? In everyday life, many people breathe too shallowly, meaning the entire organism isn't supplied with enough oxygen. To truly connect with yourself and the higher realms, you need to breathe deeply. This is the prerequisite for connecting with your higher self and your soul. After a short time, regular deep breaths will make you feel at peace with your body. The oxygen level in your blood increases, and heart and lung health can improve. Furthermore, breathing exercises on a pillow are recommended to reduce the likelihood of catching a cold. Furthermore, your body becomes more efficient, and energy blockages can be reduced. b) The psychological component of Pranayama Those who regularly breathe deeply into their stomach (belly breathing) and fill their chest with sufficient air are more attuned to the moment. Many yogis report a relaxing effect on body and mind. Thoughts slow down, and mental health can improve. Furthermore, regular yoga breathing increases your connection with yourself, meaning you feel more comfortable in your own skin and with yourself. Anxiety, panic attacks, or stress can be reduced – if you suffer from these, you should still seek professional treatment. However, these practices are ideal as a supplement. c) The physical and mental benefits of proper breathing technique In addition to the physical improvements mentioned above, breathing techniques can have an impact on the balance between the right and left hemispheres of the brain. This is primarily achieved with alternate nostril breathing, in which you close your right nostril (with your right thumb) and inhale through the left. Then you hold your breath briefly, release your right nostril, and close the left (with your middle finger) – thus exhaling through the right. Do this a few times until you feel more relaxed. After one round, close your eyes and tune in. Repeat with more rounds if necessary. Other benefits for mind and body include: blood circulation is stimulated throughout the body cell metabolism can be improved the immune system can become stronger the organs can be stimulated and stimulated the circulation is stimulated concentration and focus increase more mindfulness in everyday life for yourself and others awareness of one's own body increases less physical tension, release blockages d) The influence of yoga practice on lung health The lungs are directly connected to breathing. So if you're short of breath, you need to do something about it. Pranayama is considered an ideal way to strengthen lung health – even if you're suffering from pneumonia, for example. If this is the case, you should consult a doctor. In principle, there's nothing wrong with strengthening your lungs with breathing exercises (after consulting a doctor and once the most severe symptoms have subsided). Deep inhalation and long exhalations increase lung capacity, allowing you to hold your breath longer. So, if you're short of breath, be sure to incorporate these daily breathing techniques. 2. How to learn to breathe properly during a yoga class! Everyone breathes, but there are a few things to consider when using different breathing techniques. We'll explain this in the following section: a) Proper warm-up exercises to prepare the body To breathe properly, you first need to expand your chest. This can be achieved with various exercises. The pectoralis minor muscle is responsible for this; it is located between the ribs and the shoulder joint. This exercise can help you: Stand with your feet flat on the floor, legs at a right angle, and hands pointing forward (toward your feet). Arms are fully extended, and your body forms a bridge (table pose). You can hold a yoga block between your knees. Keep your head upright and your shoulder blades pulled together. Breathe in and out deeply. If you like, you can vary this exercise so that your hands point away from your body instead of toward your feet. Other heart-opening exercises can also be beneficial. Sit cross-legged and clasp your hands behind your lower back. Stay in this position for a few conscious, deep breaths. b) What should you do to breathe deeply and avoid tension? Proper breathing can be learned. If you're not yet familiar with it, you can take a course or professional yoga lessons. Otherwise, the following rules apply: You should definitely wear comfortable clothing that does not constrict your stomach or hips. The place where you breathe consciously should be as quiet as possible, so you don't have to worry about external circumstances. Distractions can also prevent you from breathing deeply enough, leading to tension in your diaphragm. Breathing can be more difficult immediately after a meal, so it's worth breathing before eating or after a light meal. Make sure you drink enough beforehand so that your mouth doesn't dry out during intensive breathing sessions. Try it out and don't give up right away, even if you don't relax right away. When taking deep breaths, always remember to relax completely and not tense your upper body. Loosen your chest and shoulder area again and again by shaking or bending backward and opening your heart space. c) Tips for beginners to master the breathing technique Anyone just starting out should always do it calmly. Don't rush yourself and give yourself enough time to get into the flow. No one can completely settle into themselves and be completely connected with themselves through a breathing exercise. So if this isn't the case for you, don't worry and keep practicing. Start slowly and sit on a cushion or a comfortable mat. Place one hand on your heart and begin breathing in and out. Over time, you will definitely feel more calm within yourself. Keep going and breathe deeply. Anyone who wants to practice a particular breathing technique should gather sufficient information beforehand to ensure it is practiced correctly. Alternate nostril breathing or breath of fire are very easy to learn. Give yourself time to further internalize the breathing techniques and to be able to hold your breath for longer and longer periods of time. Always remember the rhythm: inhale, hold, exhale. Combine full yoga breathing with meditation Conclusion: Why is it worth incorporating yoga as a regular practice into your daily life? Yoga, including proper breathing techniques, is perfect for feeling physically, mentally, and spiritually revitalized. With the right breathing techniques, you'll be able to connect with your body, release stress, release energy blockages, and feel invigorated. Proper breathing also helps you truly immerse yourself and get to know yourself on a whole new level. It also gives you new energy to get you through the day. Always remember to breathe consciously. Do you already have experience with breathing techniques? If so, which ones do you prefer?

Is yoga, as we know it, just a myth? Nothing about yoga is as many yoga practitioners believe: The results of the yoga study by Briton Mark Singleton are astonishing and challenge the objections of all those who trust in the ancient Indian yoga spirit of "body, mind & soul." In his book, published in 2010 by Oxford University Press, the religious scholar Singleton presents it very precisely and comprehensively: Body-focused yoga is a relatively new teaching, not primarily Eastern but equally strongly Western in character. Let's summarize the core statements of "Yoga Body – The Origins of Modern Posture Practice" and form our own opinion. Yoga as a tiny cog in Indian culture In the Western world, we mostly know yoga as a form of Hatha Yoga . Hatha Yoga is said to have originally come from India, where it was practiced as part of a millennia-old Hindu culture. Singleton argues, however, that in classical texts such as the Upanishads or the Bhagavad Gita, yoga is mentioned at most in the sense of spiritual perfection and meditation . Asanas seemed to be of such secondary importance that they served solely to control the breath and sit still in a meditative state. Contemplation was desired, and asanas represented one path among many ways to reach the desired state. The roots in ancient Indian practices therefore have little to do with health and fitness-oriented yoga styles of the 21st century. It was only the collision of Indian nationalism after the end of British colonial rule and the European physical culture movement a good 100 years ago that "our" yoga was shaped by refining Western gymnastic exercises with a spiritual superstructure. Yoga as a trend sport of the late 19th century The term "physical culture" emerged at the end of the 19th century and is linked to increasing industrialization. Fewer and fewer people earned their living through farming and other physically demanding activities. Many moved to the cities and worked in factories. Factory owners were concerned with the productivity of their workers and thus promoted physical culture as a national mission. The image of the athletic, well-trained body was born at that time and left its mark in India as well. Hatha Yoga, previously practiced to control life energy in the sense of Pranayama – for purification and contemplation – became postural yoga. At a time when the Olympic Games were being revived by Pierre de Coubertin, Swami Sivananda, Paramahamsa Yogananda, Bishnu Choran Gosh, and more spiritually motivated representatives such as Vivekananda and Sri Aurobindo breathed new life into the idea of yoga. What Turnvater Jahn and the first modern bodybuilder have to do with yoga Religious scholar Mark Singleton, who lives in Santa Fe and teaches at St. John's College there, doesn't just make provocative claims. He supports his theses with historical sources, interviews contemporary witnesses, and considers findings from modern yoga research. Interestingly, in this context, the fitness wave in India at the end of the 19th century, influenced by bodybuilding pioneer Eugen Sandow, also had a political significance comparable to the German gymnastics movement of Ludwig Jahn, the "father of gymnastics." Indian men wanted to strengthen their bodies to break free from the colonial rulers. At the same time, however, they partly adopted training methods from the British army. By blending them with a context influenced by Hindu, Tantric, philosophical, and New Age thought, they gave physical culture its own direction and a completely new aspect of health. The legend of "body, mind, and soul" dates back to this time, making it only about 100 years old. In traditional yoga philosophy, mind and soul are one; there is no distinction. Singleton's conclusions Yoga is an exciting transnational phenomenon. Philosophical traditions and centuries of accumulated knowledge related to energy flows and states of consciousness have evolved into a new method through global cultural encounters and scientific advances. Modern yoga styles have emerged from cultural change and continue to evolve. This is precisely what makes yoga, this method that is neither sport nor religion nor medicine, yet encompasses a little of all of these, so unique. Image © StudioM1

Discover inner peace Are you longing for peace and serenity? Your daily life is stressful, and you don't know how to unwind? Then Sahaja Yoga could be perfect for you. Those seeking spiritual experiences can integrate this form of meditation into their daily routine. You'll find all the important information in this article: be inspired and find deep peace within. Concentrated relaxed man standing with closed eyes, having relaxation while meditating, trying to find balance and harmony isolated on gray. Yoga and meditation concept The term Sahaja Yoga: What does it mean? Sahaja Yoga has existed since 1970 and is considered a "religious movement." This concept, considered a meaningful continuation of the ancient yoga tradition, was developed that year by the Indian Dr. Nirmala Srivastava (often referred to as Shri Mataji Nirmala Devi). The focus of this yoga practice is the Kundalini energy, which is meant to be awakened. People with an awakened Kundalini energy are almost unstoppable, as they are fully connected to their self and their inner wisdom. By the way, the word Sahaja means "spontaneous" and in this context means that you are able to enter into meditation spontaneously. What is the goal of Sahaja Yoga meditation? The ultimate goal of yoga and meditation is always for people to be in harmony with themselves—and not just during their time on the yoga mat . Sahaja Yoga also aims to help people connect with their Kundalini energy and thereby experience a peaceful and fulfilling life. Thanks to this meditation, yogis come closer to this goal. What role do the energy channels and chakras play? To understand the principle of Sahaja Yoga meditation, you need to know that the energy channels and centers (chakras) serve as the basis of this teaching. The interaction of the nadis and the chakras is responsible for a person's well-being, whether they have much or little energy, and whether their energy is moving or not. According to Shri Mataji, it is important that all of these are in harmony to enjoy optimal mental, psychological, and physical health. What chakras are there? To give a brief overview, we list the seven most important chakras and their meaning. Muladhara Chakra (root chakra) stands for basic trust and security; it is located at the end of the spine. The Svadhistana Chakra (sacral chakra) is responsible for sexuality and creativity. It is located below the navel, in the lower abdomen. The Manipura Chakra (solar plexus) is responsible for self-confidence, self-control, discipline, and contentment. It is located directly above the navel. Anahata Chakra (heart chakra) is located directly in the heart space and represents compassion, love and empathy. Vishudda Chakra (throat chakra) is important for clear pronunciation and authentic communication; it is located in the larynx. The Ajna Chakra (third-eye chakra) represents intuition. It is located between the eyebrows. The Sahasrara Chakra (crown chakra) represents collective consciousness and direct access to the spiritual world and the universe. It is located a hand's breadth above the top of the head. When these chakras are balanced, you feel good and in harmony. It's also important that the Kundalini is in motion—this makes you feel strong, creative, and centered. There are also nadis, which are referred to as energy channels. There are three different types: Sushumna Nadi (this is the central channel, it runs along the spine to the crown chakra) Ida Nadi (this energy channel is on the left side of the body and represents the energy of desire) Pingala Nadi (located on the right side and includes the physical activities) Can Sahaja Yoga be practiced by everyone? The technique can be used by anyone, meaning it's right for you if you feel it's right for you. Here, you should listen to your gut feeling and simply give it a try if you're interested. Thanks to the great teachers and the worldwide distribution in over 120 countries, it's possible to get a glimpse of it almost anywhere these days. Sahaja Yoga can be an essential step on your path to self-realization. What are the benefits of Sahaja Yoga? This form of yoga is very transformative and has a lasting effect on your well-being. With the help of Sahaja Yoga you can bring your mind, soul and body into harmony. In addition, you will experience a kind of small enlightenment and be able to realize your spirituality. Your experience will change, and you will increasingly connect with your essence. In order to practice meditation in absolute silence, the awakening of the Kundalini is a prerequisite. This allows you to enter a divine, thoughtless state of consciousness. For this, the opening of the third eye is necessary. If you manage to reach this state, you will experience moments of complete silence, meaning no thoughts in your head. If you've done everything correctly, you'll feel a cool breeze on your hands and above your head. Don't stress if you don't feel it the first time. If you're unsure, you should find a guru or yoga teacher who can guide you. This will make it easier for you to reach this state on your meditation cushion . How does the process work? To ensure each participant is well-prepared for the program, it lasts 90 minutes. It consists of a theoretical and practical part: The theoretical part explains everything about the nadis, energy centers, and Kundalini energy, while the practical part reinforces what you have learned through physical exercises. To round off these sessions, the energy field is also cleansed. In addition, these elements play an essential role: Mantras poetry Music Have you tried Sahaja Yoga Online before? If so, how was it for you?

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

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

How to gain new energy through yoga Yoga is a holistic practice. It has positive effects on body, mind, and soul. This is especially true when the four elements of earth, water, fire, and air are incorporated. Why not give it a try at the start of the new year? Yoga blogger Sandra Buchwald has inspiring tips for you. This article is dedicated to the yoga of fire. "This year has drained all my energy." - Many people who took stock of 2022 at the turn of the year feel powerless, exhausted, and empty. This is no wonder. The coronavirus pandemic, climate change, the war in Ukraine, and inflation have all taken a toll on our personal energy reserves. With so much bad news, it's not easy to start the new year courageously and motivated. How do you manage to recharge your energy batteries? - You will receive valuable support through your regular yoga practice. In this article, you will learn about the energetic benefits of fire yoga. https://videopress.com/v/DqcQfwPQ?resizeToParent=true&cover=true&playsinline=true&posterUrl=https%3A%2F%2Fwww.yogabox.de%2Fblog%2Fwp-content%2Fuploads%2F2023%2F01%2Fadobestock_467128006_mp4_std.original.jpg&preloadContent=metadata&useAverageColor=true The element fire: energy from the sun Why do we get spring fever when the first rays of sunshine of the year tickle our noses? Why do we love spending our holidays in the sunny south? And what is the reason why even those who are grumpy in the morning find it easier to get up when the sun is shining? Sunlight causes our bodies to release serotonin, a true happiness hormone. It also produces the sunshine vitamin D and simultaneously slows down the production of the sleep hormone melatonin. All of this gives us energy – and through the yoga of fire you can recharge your batteries even when it's cloudy and rainy outside. These asanas ignite fire energy Whether it's yoga or a fitness exercise, you've probably heard yoga teachers or trainers tell you to tense your stomach and draw your navel inward and upward. This advice primarily serves to protect your spine and avoid unhealthy posture. In yoga, this practice also serves the purpose of generating heat. You ignite this inner heat—the fire—through body tension. It gives you new energy and arms you against the challenges that await you every day. A good example of an asana that requires a lot of body tension is Navasana, the Boat Pose. Rotations also characterize Fire Yoga. Typical twists include the seated twist (Ardha Matsyendrasana) and Parivrtta Trikonasana (the twisted triangle). A particularly graceful asana is Parivrtta Utkatasana, the twisted chair pose: You first assume the classic chair pose (Uttkatasana) and place your hands in prayer position (Anjali Mudra). Then you turn to the side and press your elbow or upper arm against the knee on the other side of your body. Such twists detoxify the internal organs and activate your metabolism. https://videopress.com/v/yD1dvTgt?resizeToParent=true&cover=true&playsinline=true&posterUrl=https%3A%2F%2Fwww.yogabox.de%2Fblog%2Fwp-content%2Fuploads%2F2023%2F01%2Fadobestock_183304357-1_mp4_avc_240p.original.jpg&preloadContent=metadata&useAverageColor=true A particularly effective massage for the internal organs is offered by asanas that involve a twist from a prone position. Try the Scorpion Twist, where you twist to the left from a prone position and place the foot of your bent right leg on the mat behind your back. Of course, always practice the opposite way too! The Sun Salutation (Surya Namaskar) already carries the power of fire within itself: Enjoy how this dynamic sequence gives energy, courage, and motivation! Yoga of Fire: Paying attention to your breathing Heat, intensity, and body tension play an important role in Fire Yoga. Therefore, breathing is especially important in the demanding asanas. Through special breathing techniques, you can draw on valuable life energy. Practice Ujjayi and Kapalabahti. These yogic breathing techniques are considered purification techniques and generate energetic heat. Awakening valuable energies – which yoga styles are suitable? The classic yoga style with which you can ignite the beneficial heat energy within you is Vinyasa Yoga. It is characterized by its dynamic and flowing sequences. The individual asanas are usually supported by guided breathing. The graceful, seamless movements are performed and connected without beginning or end. This flow creates the heat that blazes within you like fire and gives you new energy. You can also practice Vinyasa Yoga in various combinations, for example, as Ashtanga Vinyasa Yoga. Power Yoga is also an important representative of the Yoga of Fire. The name says it all: This demanding yoga style promotes strength and endurance, but also gives you the vital inner energy to mentally overcome everyday challenges. When it comes to external heat, Bikram Yoga is unbeatable. In this style of yoga, you practice a set sequence of 26 asanas. What's special about it: The yoga room has a temperature between 35 and 40 degrees Celsius, so the energy of the fire is activated by the external warmth. But of course, you can also create a different warm setting: What fire yoga could be better than dynamic asanas in the sunshine on the beach or in your own garden? Source of energy: the solar plexus chakra Yoga and the chakras are closely connected and mutually reinforce each other. Fire yoga includes a chakra whose name already includes the sun: the solar plexus chakra. The Sanskrit term "Manipura," the luminous jewel, is also sunny. This chakra is located above the navel on the solar plexus. You open this chakra through challenging yoga asanas, but also by courageously facing difficult challenges in everyday life and at work. Complement Fire Yoga with Pitta food In Ayurveda, the Yoga of Fire is associated with the Pitta dosha. Warming vegetables and grains should be on the menu if your constitutional type is Pitta, or if you want to generate energetic heat through Yoga of Fire. Choose from nature's rich treasures according to your taste. Buckwheat and amaranth, oats and spelt, broccoli and cauliflower, carrots and potatoes are particularly suitable. Protein-rich meals are perfect for giving you the energy you need. Try well-seasoned stews made with red lentils or chickpeas. Spices are essential in Ayurveda to activate Agni, the Ayurvedic digestive fire. Use plenty of pepper and chili, allspice and cumin, but definitely also ginger. Turmeric and cardamom also go well. Ginger's natural spiciness also makes it ideal for drinking. Choose between ginger water and ginger tea, depending on your taste and the season. Other valuable teas that support the yoga of fire include licorice tea and teas enhanced with cinnamon. Meditation for the fire element

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