Yoga BLOG

Yoga is widely known to reduce stress, improve flexibility and concentration, and promote a sense of calm—to name just a few of its potential benefits. In addition to the physical benefits, researchers are also beginning to learn more about the therapeutic benefits of yoga for mental health issues and burnout. Some studies even suggest that yoga may be an effective "prescription" for many of the most common reasons why people seek psychotherapy. Just as certain psychotropic medications have been shown to reduce anxiety and depression, it's important to know that other therapies like yoga can also improve mental health. Yoga is no longer considered solely a "holistic" approach to improving mental health and the well-being of both body and mind—in recent years, it has gained a scientific following and has extensive research supporting its benefits. Regularly sitting on your yoga mat and practicing breathing exercises and/or performing the so-called asanas, the physical exercises from yoga, will greatly promote your physical and, above all, mental balance. One of the most important elements of yoga is your breath - this is essential in both the pure breathing exercises and the physical exercises, and the focus on your breathing is one of the main reasons why yoga has such a relaxing and calming effect. What do yoga exercises do? Yoga has countless benefits and has been proven to help with the following, for example: 1. Reducing anger: A 2012 study of adolescents showed that yoga improved anger control compared to a group that only participated in physical education classes. Yoga has also been shown to reduce verbal aggression in adults. 2. Reduce fears: Numerous studies have shown that yoga can reduce anxiety symptoms, including performance anxiety. In a 2013 study with young musicians, yoga reduced anxiety during group and solo performances. Anxiety can also be demonstrably alleviated through regular yoga practice. 3. Better sleep: In a 2012 study of postmenopausal women diagnosed with insomnia, yoga reduced the severity of insomnia compared to a control group. Another study of women suffering from restless legs syndrome showed that yoga improved sleep quality in several areas. 4. Reducing symptoms of post-traumatic stress disorder (PTSD): In a 2014 study of adult women diagnosed with PTSD, yoga significantly reduced PTSD symptoms in women who received a 10-week yoga treatment compared to a control group. At the end of the study, 52 percent of the women who practiced yoga no longer met criteria for PTSD, compared to 21 percent in the control group. 5. Improve your mood: Studies have shown that yoga can help reduce depression , improve mood, and decrease perceived stress. For example, a 2013 study of prison inmates found that a 10-week yoga course increased positive affect and reduced perceived psychological distress. The effects of yoga are diverse and now well-documented scientifically. Yoga can be very effective in preventing stress and stress-related illnesses, and the combination of strength, endurance, and relaxation is an ideal combination for doing something good for body and mind. 6. Improve brain performance: Regular yoga practice also improves your brain's performance, which in turn noticeably improves your memory. Yoga actually trains your memory and ensures that you experience positive effects in this area as well. More than enough reasons to take a closer look at why yoga is increasingly being viewed as a therapeutic measure by research and medicine. Why does yoga work? Yoga helps the heart Many people who practice yoga believe it works because they feel good afterward. But research demonstrates the concrete physiological effects of yoga and explains why it helps with mental health issues and emotional regulation. This has to do with yoga's ability to increase heart rate variability (HRV). Increased HRV calms the autonomic nervous system, where the body stores trauma. Researchers have found that both yoga and meditation can increase HRV. Why is HRV important? HRV is simply the interval between one heartbeat and the next. The goal is to increase HRV because it has been proven to calm the autonomic nervous system and regulate emotions. Imagine you're feeling stressed or anxious. Your breathing is shallow, and your heart rate may be rapid. This is a reduced HRV. When you feel relaxed or breathe deeply, there's more space between each heartbeat, and your HRV is increased. This makes you feel more emotionally balanced or calm. Reduced HRV is associated with negative emotional states such as anxiety, stress, PTSD, and anger. People suffering from depression, anxiety, flashbacks, and outbursts of anger often have difficulty regulating their emotions. People with a poorly regulated autonomic nervous system can easily become mentally and physically unbalanced. Examples include "freaking out" over a minor annoyance, road rage, or crying in public when it's unjustified. By practicing activities that increase your HRV—like yoga—you can retrain your heart, brain, and physiology, which can lead to emotional regulation and a calmer state of mind. Yoga as a supportive therapy for body and mind Yoga is a great complementary therapy, whether it's "prescribed" by your therapist or not. Fortunately, no actual prescription is necessary! Finding the right program may require a bit of experimentation, as there are several different types of yoga: Hatha Yoga Hot Yoga, Yin yoga, Yang Yoga etc. Some yoga practitioners prefer the more physically active (yang) styles like Vinyasa or Bikram. Others prefer a slower practice (yin), or a combination of both. No matter which style of yoga you choose, the numerous physical and psychological benefits of yoga postures can make it an important part of your therapeutic process. Many also appreciate the positive experience of a yoga retreat . Regardless of which of the many existing forms you practice, the effects of every type of yoga are very positive, and you can easily integrate your daily yoga practice into your life and everyday routine, thus counteracting aches and pains. Feel free to try out several yoga styles and enroll in a studio or adult education course of your choice! There are also numerous online courses and YouTube channels specializing in yoga. My conclusion Whether yoga is a suitable remedy for you if you're struggling with mental or physical problems is something you should find out for yourself. However, the research on this teaching and lifestyle originating in India is clear: Yoga not only trains awareness of your body, your breathing, and much more, it also brings clear, positive results for your psyche. Even science has recognized the benefits and positive role of yoga. The combination of movement and breathing techniques is more than just "doing exercises." The yoga philosophy and the tradition behind it are holistic, encompassing techniques for body, mind , and spirit. A good yoga teacher therefore focuses not only on asanas in their yoga classes, but also on breathing and the effect of yoga on our subconscious by (re)connecting body and mind. Yoga has the effect of grounding us and thus re-regulating our nervous system, which is often imbalanced due to stress and trauma. Conscious breathing combined with physical exercises allows us to re-establish contact between body and mind and calm our often circling thoughts. So take advantage of these benefits of yoga for yourself and you will see how your quality of life noticeably improves and your mental and physical state will also benefit from the effects of your yoga practice. Sources: Afonso, RF, Hachul, H., Kozasa, EH, Oliveira, DS, Goto, V., Rodrigues, D., . . . Leite, J.R. (2012). Yoga decreases insomnia in postmenopausal women: A randomized clinical trial. Menopause, 19, 186-193. Deshpande, S., Nagendra, H.R., & Raghuram, N. (2008). A randomized control trial of the effect of yoga on verbal aggressiveness in normal healthy volunteers. International Journal of Yoga, 1, 76–82. Khalsa, SBS, Butzer, B., Shorter, SM, Reinhardt, KM, & Cope, S. (2013). Yoga reduces performance anxiety in adolescent musicians. Alternative Therapies in Health and Medicine, 19, 34–45. Khalsa, S.B., Hickey-Schultz, L., Cohen, D., Steiner, N., & Cope, S. (2012). Evaluation of the mental health benefits of yoga in a secondary school: A preliminary randomized controlled trial. The Journal of Behavioral Health Services & Research, 39, 80 –90. Menezes, CB, Dalpiaz, NR, Kiesow, LG, Sperb, W., Hertzberg, J., & Oliveira, AA (2015). Yoga and emotion regulation: A review of primary psychological outcomes and their physiological correlates. Psychology & Neuroscience, 8(1), 82-101. van der Kolk, B.A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. New York, NY, US: Viking

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

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

The reasons why people turn to yoga vary greatly. While some practice Buddhist asanas primarily to lose weight, others want to calm their minds. Depending on your preferences, you may experience results sooner or later. Even if you don't see changes within a few days, you should wait and see and not let yourself get stressed. The more regularly you practice yoga, the more guaranteed your success is. In this article, you'll find helpful answers to the question of when you can expect to see the first positive changes. Better body awareness: a benefit for life Of course, success always depends on your own wishes and expectations. If you want to lose 10 kg, for example, you won't achieve it in a few days. However, if you practice yoga during the day to get to know your body better, explore yourself, or discover your limits, you can see changes in just a few days. The period depends on the individual: How quickly can you commit to yoga holistically? Does your body feel partially numb? Is your mind open to change? These questions can help you understand the success story more easily. Yogi experts report that even after an intensive weekend of practicing the best yoga exercises, significant differences can be seen—not only in the mind, but in the entire system. Better mood – Yoga can change your mood in a short time Are you feeling under the weather, sad, or perhaps grumpy? Then various yoga exercises on the mat could quickly provide you with relief. Of course, sometimes your inner laziness or a busy schedule can prevent you from taking this step. However, you have to overcome this in order to feel better afterwards. With a brisk Vinyasa flow or a few asanas from Kundalini Yoga, you'll feel an improvement in just a few minutes. Give it a try. Lose weight with yoga: take your time Many people want to tone their figure—ideally with as little effort as possible. However, you should know that for a toned body, you should exercise daily. Beginners can start slowly, and the intensity can be increased over time. Yoga can be an ideal exercise for getting closer to a slim figure and feeling physically fit. Yogis usually have a relatively slim figure, which is related to the fact that they tend to lead a healthier lifestyle while incorporating daily yoga practice. Those who want to lose weight and gain strength need to practice flows with special exercises that train the stomach, legs, arms, and back. The yoga styles Power Yoga, Vinyasa Yoga, Bikram Yoga, or Ashtanga Yoga are best suited for this. This physically demanding session should always be concluded with a short meditation on a cushion or with Shavasana. Breathing exercises also help to better connect with yourself and bring your body and mind into a relaxed state. The results vary depending on the individual and the training. While some may notice a noticeable difference after just a few weeks, for others it takes longer. To notice changes as quickly as possible, it's important to incorporate your training into your daily routine. This is the only way to ensure your body gets used to it, and your muscles can also be trained more quickly. Combining it with other exercises can achieve even greater results. Mind, body and soul are in harmony – more joy in life within a short time Special yoga poses and various flows have a profound impact on your system, whether psychological, physical, or spiritual. Anyone who wants to change their life and find themselves more in tune with themselves should practice yoga. Ideally, this is the best way to achieve amazing results. The asanas from Buddhist teachings help you recognize yourself, discover yourself, and unleash your inner strength. The balance between body, mind, and soul improves – usually after a few weeks or at the latest, after a few months. Mobility and flexibility increase – doesn’t take long Unlike sports, many people want to not only build muscle, but also become more flexible. Yoga is the perfect sport for this. With appropriate asanas (especially Yin Yoga), you can quickly become more flexible. To achieve this, it's a good idea to integrate stretching exercises into your flow. This means that the focus isn't on exercises that promote muscle strength. You can learn the best yoga poses in a class, and the internet also provides a wealth of information. Yogis report success in this area after just a few weeks. The results become increasingly visible over months and years. So give yourself plenty of time to allow your body to get used to the new movements. The question of all questions: Does yoga have to be practiced daily? The answer is individual. The most important thing is that you know why you're doing yoga and vary the frequency accordingly. If you do yoga to unwind and relax, you can choose the best exercises for each situation. At the same time, it has been shown that yoga can also have a preventative effect – mental images occur much less frequently in experienced yogis. If you practice yoga to lose weight and supplement your exercise routine, it makes sense to get on the mat daily. Flexibility and inner contentment are also best improved by practicing daily. Ask yourself what your goal is and adjust your sessions on the yoga mat accordingly. How often do you practice yoga? What is the main reason you practice yoga?

The Mountain Pose - Tadasana Tadasana is an asana in Hatha Yoga . Tada means "mountain," and asana is the posture, or "mountain pose." It's about finding inner peace, being as strong as a mountain, and standing firmly on both feet in life. The Mountain Pose encourages us to accept the circumstances that life presents us with. We should not indulge in daydreaming and take responsibility for ourselves. We should remain true to our moral principles, stand tall even in difficult times, and fulfill our daily tasks. We must be able to take responsibility for the consequences of our own actions. The mental attitude Mountain Pose influences our inner and spiritual attitude. If we absorb Mountain Pose through constant practice, no stormy everyday life can unsettle us. We stand strong as a mountain in the storms of our lives. We regenerate and defy the moods and whims of our environment. Through Tadasana, we experience the infinite dimensions of our body and soul. We recognize our spiritual attitude toward our own lives and the lives of those around us. Tadasana is a good starting point for many other asanas. The calm and stretched posture also benefits our internal organs. Breathing, digestion, and circulation function much more relaxed. How does Tadasana work? Balancing: The body's horizontal and vertical balance is adjusted, the foot and leg muscles are balanced, and the nervous system is calmed. Strengthening: The pelvis is relieved, the back muscles are strengthened, and posture is improved. Strengthening: Stress is reduced, self-confidence is increased and inner stability is strengthened. Calming: Breathing becomes calm and balanced, concentration is promoted, and spirituality is stimulated. Revitalizing: Body and mind are brought into harmony, we receive more energy. Tadasana – Instructions Stand upright, both feet firmly on the ground so you don't sway, but stand calmly and serenely. Your big toes are almost touching. Now briefly lift all your toes and then place them firmly on the floor. Feel the ground beneath your feet and distribute your weight evenly across your heel, midfoot, forefoot, and toes. Close your eyes and bend your legs slightly. Tilt your pelvis slightly forward, gently tighten your buttocks, and gently push them further forward. Briefly lift your shoulders and then let them fall back and down. Your spine should be in line with your neck. Even if your eyes are closed, look forward and keep your chin parallel to the floor. Now imagine that there is a string attached to the highest point of your head that is pulling you very gently upwards. Now feel your breath. Notice how it flows calmly and completely naturally. With every breath you take in energy from the sun, light and oxygen. With each exhalation, let go of any tension that is within you. Stay in this position for a few minutes, then open your eyes and breathe in and out calmly. Tadasana, the wonderful mountain pose, can be described as a position of complete concentration and calm. You become aware of the symbolic connection between heaven and earth and the flow of life. Through Tadasana you learn to be mindful of your soul and your body, because through mindfulness of yourself, self-healing powers can be awakened. Different variations Anyone who engages with yoga quickly realizes how diverse this teaching is. The various variations, such as the lunar and solar versions, have great potential to bring calm and peace into one's daily life. The Solar Variation is able to influence the will, activate personal energies and improve breathing. Our breathing is often neglected, which can lead to serious illnesses. That is why breathing exercises are particularly important and they promote both our health and our concentration. A little tip: When practicing yoga and Mountain Pose/Tadasana, sit quietly in your favorite spot, assume a comfortable and relaxed position, breathe deeply, and focus on your breathing. For example, you can imagine a yellow ball spinning clockwise; this will bring you peace and serenity. Your breathing will be balanced and in its natural rhythm. ©iStock.com/yunava1

Swadhisthana Chakra The Swadhisthana chakra is also called the sexual chakra or sacral chakra. People with an active sexual chakra possess a high degree of creativity and enthusiasm, sensuality, and eroticism. A blockage of this chakra leads to a lack of energy and desire. Here you can learn how to improve the energy flow in your sexual chakra. What is the Swadhisthana Chakra? The Swadhisthana chakra is located approximately a hand's breadth below the navel, at the level of the lumbar spine. As the second of the seven main chakras, it lies between the Muladhara chakra (root chakra) and the Manipura chakra (solar plexus chakra). The Swadhisthana chakra is associated with the color orange, which represents sensuality and joie de vivre. The sexual chakra is associated with the element Apas—water—which represents all flow, purification, and clarity. Meaning of the Swadhisthana Chakra The Swadhistana Chakra is not called the sexual chakra for nothing: It is associated with, among other things, sexuality, sensuality, and thus also reproduction and species preservation. On a physical level, it is connected to the abdomen, the pelvic plexus (lumbosacral plexus), the sexual organs, and the gonads. The energy flow in the lumbar spine, bladder, and Kidneys runs through the Swadhisthana Chakra. People with an open, unhindered Swadhisthana chakra are often very passionate in every way. They practically overflow with creative power, creativity, zest for life, and positive energy. The Swadhisthana chakra enhances emotions such as compassion, love, devotion, and trust. Sexual energy is also increased by the Swadhisthana chakra. An active sexual chakra is often associated with a positive attitude toward one's own body, with fertility, and with relaxed enjoyment of sex. People with an active sexual chakra often also have very sensitive senses. The senses of touch, smell, and taste are especially heightened. When the Swadhisthana Chakra is blocked A blocked or disrupted energy flow in the Swadhisthana chakra often manifests as listlessness: a lack of energy, motivation, and desire. Other possible symptoms include an inability to enjoy life, mood swings, bladder and kidney problems, or lumbar pain. A disorder in the sexual chakra often has a direct impact on sexuality: loss of libido and erectile dysfunction can occur. People with a blocked Swadhisthana chakra often find sex unstimulating or even unpleasant, or have trouble experiencing orgasm. Some experience guilt-related feelings or general problems with intimacy. Conversely, a disorder can also lead to compulsive sexual behavior, increased impulsiveness, and sexual desire. The cause of a sexual blockage can be suppressed desire, for example, due to a very strict, anti-sexual upbringing or social and cultural conditioning. Disturbances in the Swadhisthana chakra can also occur in people who have experienced little affection for a long time or have had negative experiences in interpersonal relationships. How to activate the Swadhisthana Chakra Activating the sexual chakra stimulates everything that flows on a physical level: the bloodstream, the lymphatic system, menstruation, and even tears. A strengthened sexual chakra promotes and controls sensuality, intimacy, emotions, and desire. One's own sexual perception and body awareness improve. Fertility and sexual desire increase. The element of the Swadhisthana chakra is water. Accordingly, all flowing movements are suitable for stimulating it. 5 tips for activating the sexual chakra (Swadhisthana chakras): Yoga asanas Cat (Marjaryasana) and Cow (Bitilasana): Activated the Swadhisthana and also the Manipura Chakra Yoga Asanas Twisting Seat (Ardha Matsyendrasana) and Seated Forward Bend (Paschimottanasana): Stimulate the abdominal organs Swimming or thermal bath: Movement in the element of water is ideal for activating the Swadhisthana Chakra Meditation : Visualize a spring, waterfall or river while meditating Orange, jasmine, sandalwood or ylang-ylang are suitable as fragrances or massage oils to stimulate the sexual chakra ©iStock.com/helgy716

Children's yoga is good and fun Recently at a mother-child gymnastics class: While the mothers were busy with postnatal exercises, the children impressively demonstrated how naturally children practice yoga . Marie, Lucia, Nikos, and Finn lay on their stomachs as a baby quartet on a giant play mat – not on a yoga mat, at that – and diligently practiced the cobra pose. They pushed themselves up onto their tiny hands and very slowly raised their heads. Then they stretched their arms, tensed their shoulders and backs, and finally returned to the starting position, tirelessly repeating the exercise. Lucia and Nikos had recently learned to twist, and lying on their backs, they now managed to sit up. Marie and Finn, who could already sit up independently, did so with their legs casually spread. Some yoga movements are so natural that we all practice them instinctively before we can walk – practically from birth. Children's yoga – exercises for all senses and good mood From toddlers to teenagers: Children of all ages can be introduced to yoga exercises in a playful way. Yoga is good for children because there is never any pressure to perform. Some children experience this pressure as early as playgroup – and it usually grows into a heavy burden later in kindergarten, school, or sports club. Yoga is different. Yoga creates balance; children learn to trust their bodies and to feel themselves. The calm and concentrated, yet relaxed atmosphere of children's yoga is a welcome change from the stress that even small children increasingly experience. When mothers or fathers practice yoga exercises at home, the offspring are generally interested. This initial contact with yoga is perfectly fine. However, if children show sustained interest, we recommend enrolling in a yoga class for children. Qualified teachers ensure the correct execution of movements and select child-friendly exercises. They also package the yoga elements in short stories and games, tailored to the respective age group. How a yoga class for children works Some yoga schools offer classes starting at kindergarten age. Yoga teachers should, if possible, have additional training in early childhood education so they can consider the needs of young children and adapt their teaching style to their physical and mental abilities. For schoolchildren, taster courses are also offered as part of open all-day classes or through sports clubs – an alternative if the nearest yoga school is too far away. A yoga class for kindergarten and elementary school children contains calming, harmonizing, and activating elements. The class begins with welcoming games and simple relaxation and breathing exercises, sometimes involving small children's favorite stuffed animals. Modified asanas follow. Inspired by traditional yoga postures, they often differ in name and execution. Many children love the sun salutation sequences, especially when a fitting story about the sun as the source of life is told. The classes usually end with silent exercises or relaxing massage games. Teenagers feel most comfortable in special yoga classes for their age group because doing yoga with people of the same age is simply cooler than a regular class with a correspondingly higher average age. Little yogis have special requirements Whether it's playful yoga with lots of additional elements or a child-friendly adaptation of Hatha Yoga: with a variety of well-coordinated exercises, children will never get bored. Meditative exercises can also be easily integrated if the surroundings are exciting and understandable for children. Children like to imitate and thus discover the asanas. Teachers therefore have a role model function in the truest sense of the word; they must engage with the children, offer support, and show empathy. Sincere praise is good for children, but don't overdo it: children instinctively sense when the praise isn't meant sincerely. The most important thing is that children act on their own initiative and enjoy what they do – just like babies, who develop both mind and body through their movements. ©iStock.com/travnikovstudio

What is the decisive factor for running a successful company? The health, motivation, and vitality of employees. Those who feel balanced, comfortable in their bodies, and healthy can perform significantly better. This is precisely what matters for increasing the success of a business. You'll learn how yoga can help and all the other important information in this article. Problems at work: results in poor career success Numerous businesses report employee absences due to illness. A number of illnesses have increased noticeably, especially in recent years. In addition to back pain, psychological problems are the main reason employees stay home. Too many employees are absent too often, leading to problems within the company. Tasks and internal processes cannot be implemented as desired. As a supervisor or manager, you should take your employees' physical warning signs seriously. Conversations with employees and other measures can help ensure you take good care of them. In-house yoga classes are increasingly being offered. The asanas from Buddhist teachings are said to provide relief. Why is yoga useful in the workplace? If managers are open to change, introducing regular yoga classes could be a great idea. As mentioned earlier, back or neck problems in particular are often a reason why an employee cannot perform to their full potential or even has to stay home. a) Yoga is good for back problems Anyone with back, neck, or shoulder problems can incorporate yoga into their daily routine. Especially for office workers, yoga is a welcome change to feel fitter and more energetic. As an employer, you should also ensure that sitting on an office chair and desk isn't harmful to the body. High-quality office chairs and a height-adjustable desk can be a good solution. Line managers, managing directors, or department heads can encourage employees in their company to participate in these athletic, relaxing exercises. The most important asanas can be practiced together on the mat in a class. b) Better posture: less pain and more self-confidence Many people's posture is neither good for their body nor for their appearance. Therefore, it's essential to work on it. With the help of numerous yoga exercises, you can achieve significant change. Always remember: Buddhist teachings not only help you feel more comfortable in your body, but also improve your mental well-being. Posture plays a significant role in this context. c) Improved resilience: You can deal with difficulties better Yoga followed by meditation on your pillow will help you calm down and strengthen your mind. Employees under a lot of stress, in particular, should take the time to practice yoga every day. Therefore, it's advisable for companies to offer daily yoga sessions. This way, each employee can choose when they want to attend—it's especially relaxing after work. But even during your lunch break, it can help you enter the afternoon feeling more refreshed. Problems and challenges at work seem smaller and can be easily managed and resolved. d) Cohesion is strengthened In addition to the physical health of each individual, cohesion within a company is of course paramount. Joint activities such as company outings, an after-work beer, or in-depth, strenuous yoga sessions can help strengthen the sense of togetherness. They also increase employee physical activity, which, in the best case, also improves health. To ensure that as many employees as possible participate, it is advisable to schedule the sessions during the group lunch break or immediately after work. This allows many people to participate. e) Mindfulness and focus are improved To achieve good results, employees need to have an appropriate attention span. This ensures that work is done correctly. The asanas can help you concentrate better and be more mindful. This makes it easier for you to relax again and again. f) Harmony between body, mind and soul To promote harmony within one's own system, companies should offer daily yoga sessions. Over time, every employee who participates will notice a significant change. The balance between body, mind, and soul ensures that daily activities run smoothly, inner peace prevails, and challenges are met without stress. woman practicing yoga in the office What requirements must be met to participate? Yoga sessions should normally be designed so that everyone can participate. However, any physical complaints should always be checked by a doctor. This ensures that the employee is permitted to practice yoga. Company yoga: a brief overview The concept of a class is designed so that everyone, young and old, beginners, and professionals can participate. To achieve a holistic effect, a yoga class consists of various aspects: Asanas are the physical exercises Pranayama (breathing exercises) meditation Those who indulge in these three things are doing themselves a favor. Body, mind, and soul can relax and recharge. While the classes always follow the same structure, different topics can be addressed. If the focus is on the back, the focus is primarily on exercises that relieve pressure on the spine. If employees want to work out, they can try flowing Vinyasa or Ashtanga yoga. Yin yoga is ideal for finding relaxation and loosening the fascia – if employees are in action mode all day, restorative asanas can balance the metabolism and the mind. The variety of yoga exercises is very wide, so everyone can find something suitable for themselves. This is provided that a variety of classes is offered. Another important factor is that the yoga instructor is professional and can respond well to the needs of the employees. Do you also practice yoga at your company? If so, what benefits have you noticed?

Are you looking for relaxation, exercise, and like-minded people? Then a yoga retreat could be just the thing. Everyday life is demanding, and many people reach the point where they finally want to find a way to relax. Whether you've been on your spiritual journey for a long time or are just beginning, in this article you'll learn the most important reasons why attending a yoga retreat is worthwhile. Rustic Wooden Carved Sign For A Spiritual Retreat Against A Beautiful Leafy Backdrop Term Retreat: What is a yoga retreat? Yoga retreats are becoming increasingly popular, and many people long for this very special time away in a beautiful house amidst a wonderful natural setting in the tropics or in the heart of Europe. The trend of incorporating yoga into daily life is also growing. Therefore, in most cases, it's a good idea to combine these two factors. The word retreat means something like "withdrawal ." This is exactly what you'll experience on the various retreats. Especially if you choose not just a yoga retreat, but also a silent retreat. Here, the focus is on mindfulness, silence, and engaging with one's inner life. Most people also do a digital detox, which further strengthens inner peace. For more variety, it's worth looking around for the best yoga retreats with the best yoga styles. Because most retreats are held amidst stunning natural scenery, you can look forward to more than just a wonderful yoga journey. The power of nature will flow over you, and you'll emerge from everything feeling significantly more empowered. What are the seven reasons to attend a yoga retreat? If you're wondering whether booking a yoga retreat is the right decision, consider the reasons. If several of them appeal to you, it's worth trying this new experience. Group of young women are meditating in park on summer sunny morning under guidance of instructor. Group of girls outdoors are sitting in lotus pose on yoga mats on green grass with eyes closed 1. You have plenty of time for yourself Everyday life is stressful, and often there's hardly any time for yourself. If this is the case for you, then you should step out of your usual environment for a while. A yoga retreat can provide the foundation for recharging your batteries and having plenty of time for yourself. Distractions are limited, because apart from yoga sessions, delicious food, nature, and yourself, there's nothing to stress you out. 2. Great new acquaintances Depending on where you live, there are often not many people who think like you. On a yoga retreat, however, you will meet many like-minded people. This will strengthen you in a lasting way. Often, you can maintain contact even after the yoga retreat. 3. You do something good for your body If you don't get much exercise or movement in your daily life, a yoga retreat can strengthen your body and change your habits. Once you've gotten to know yoga, it will be much easier for you to incorporate daily asanas into your morning or evening routine. You'll notice a difference in your body relatively quickly if you practice yoga sessions daily during your retreat. You won't want to miss this – even in a stressful daily routine. 4. Pure relaxation Body, mind, and soul are stressed or under pressure when everyday life is challenging. Most people have chosen their daily routine so that they can barely keep up. Therefore, it's important that you take a week off to enjoy the peace and quiet and find inner peace. But it's not just your mind that can relax: Because the accommodations usually offer the finest vegan/vegetarian food, freshly squeezed juices, and dishes with nutritious superfoods, your body can recharge. In addition, factors such as women's circles, cacao ceremonies, meditation, and breathing exercises play a significant role in helping you fully focus on yourself. yoga retreat on the beach at sunset, silhouettes of group of people meditating 5. Mindfulness training Most people are familiar with the inner turmoil: a thousand thoughts and all the things on the to-do list. It's no wonder people long for a new experience and a vacation. On a yoga retreat, you'll experience a completely different life. During this week, the outside world plays a less important role; instead, you direct your entire focus on yourself and your inner world. This strengthens your awareness of the moment and allows you to experience what it feels like to be neither in the past nor in the future, but in this very moment. Suddenly, fears, worries, and insecurities disappear because you can fully immerse yourself in the present. You'll learn mindfulness while eating, during a yoga session on the mat , while showering, or while taking a walk. You can take this skill with you into your future life. 6. You will learn new yoga styles and intensive meditations Those looking to intensify their yoga practice can treat themselves to a yoga retreat. As a beginner, you should make sure that the individual sessions and yoga exercises are designed for newcomers—otherwise, it may be overwhelming. The combination of yoga, breathing techniques, and meditation on a cushion is very beneficial. Many yoga retreats offer excellent sessions for inner balance, focus, and increased mindfulness. 7. Broaden your horizons: You get to know yourself better In everyday life, we often fail to adopt different perspectives on life. In this context, experiences like attending a yoga retreat can be just the thing for getting to know yourself better. Yoga, meditation, and breathing exercises also help broaden your horizons. By engaging with yourself, you'll discover other sides of yourself. Furthermore, through conversations with other participants, you'll learn about their lives—this provides you with the perfect foundation for self-examination and viewing your life from a higher perspective. Former problems no longer seem so significant, you discover ideas for improving things in your everyday life, and, ideally, you realize how unique you are and that you can take control of your life. Those who participate in a retreat should take advantage of the shared evenings and activities to learn about other people's experiences—these can, in the best case, be life-changing and deeply inspiring. Have you ever participated in a yoga retreat? What was your experience?

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

Kriya Yoga – The Path to Self-Realization For many yoga beginners and even advanced practitioners, it's difficult to grasp the various yoga styles and how they differ. Hatha, Kundalini , Ashtanga, Vinyasa? Sweating with Bikram Yoga? Or modern, Western versions like Power Yoga? We'll shed some light on the subject and explain what Kriya Yoga is and where it fits among the various styles. What is Kriya Yoga? Kriya Yoga is also called "active yoga" or "yoga of action." The name is derived from kri (Sanskrit: to act). The goal of Kriya Yoga is to develop the mind, soul, and body equally. Those who practice Kriya Yoga regularly are said to achieve balance and deep inner peace. The history of Kriya Yoga dates back to the Yoga Sutra, the classic guide to yoga. The Yoga Sutra was written by the Indian scholar Patanjali, who is considered the "Father of Yoga." This makes Kriya Yoga one of the most ancient and traditional forms of yoga. The yoga master, philosopher, and writer Paramahamsa Yogananda introduced this path to the Western world starting in the 1920s. Components of Kriya Yoga Kriya Yoga is based on Raja Yoga, one of the classical yoga paths that focuses on mind control. The central technique in Kriya Yoga is breathing exercises (pranayama) , which are intended to unite body and mind. The focus of Kriya Yoga is on three points: Tapas : Tapas stands for discipline, willpower, perseverance, the "inner fire." You always need this energy if you want to achieve success. In Kriya Yoga, tapas refers to exercises and meditations that stoke this "inner fire" and help the yoga student master daily life with an awareness of their Higher Self. Svadhyaya : This term refers to self-study. One's own thoughts and actions should be observed, critically examined, and reflected upon. Know yourself. Recognize your abilities and talents, but also your weaknesses. Svadhyaya also includes the study of ancient texts. This study can encompass all kinds of philosophical and religious works, from the Bible and the Yoga Sutras to modern philosophical texts. Ishvara Pranidhana : The third important aspect of Kriya Yoga is devotion to God (Prandihana: devotion, Ishvara: God). The goal is a state of total surrender to God's will. In this spiritual practice, the practitioner ultimately aims to merge completely into God and give up their own self. Suffering, grief, and even joy are treated as gifts from God, to which one does not cling. The goals of Kriya Yoga The goal of Kriya Yoga is to find yourself and align your life positively. Through the three paths of Tapas (discipline, exercises), Swadhyaya (self-study, introspection, study of scriptures), and Ishvara Pranidhana (devotion to God, letting go), you can achieve harmony and unity. The Yoga Sutras state that Kriya Yoga techniques help calm the kleshas. Kleshas are structures and forces in the human mind that cause suffering. These include ignorance, egoism, desires, aversions, and fears. Kriya Yoga is intended to help overcome these kleshas. Kleshas are often compared to weeds. While ornamental and useful plants require nurturing and care, weeds grow on their own. If the mind is left to itself, the same thing happens as in an overgrown garden: Over time, the weeds overgrow everything. Kriya Yoga helps you cultivate your "garden." Negative, sometimes subconscious influences are weakened and eliminated. Discernment, attention, intellect, and logical thinking are enhanced. Consciousness becomes clearer, and goals are pursued with more enthusiasm and inner fire. ©iStock.com /WTolenaars

Nude Yoga – the new fitness trend from the USA Yoga is becoming increasingly popular. Many people practice this sport regularly to become fitter, more flexible, and more relaxed. Hatha Yoga is one of the most well-known types of yoga, but there are now other forms of yoga that are gaining increasing numbers of followers. Nude Yoga is the latest trend from the USA. This form of yoga may sound a bit strange at first, but it is said to provide a completely new body image. Nude Yoga, also known as Naked Yoga, is the latest fitness trend from the United States. What is regularly practiced by many yoga practitioners in the USA is surprising here. For nudists, the so-called "followers of nudism," nude yoga seems to be nothing special. Relaxing naked on the beach, playing golf, or jogging naked is by no means unusual for practicing nudists. Nevertheless, the idea of practicing yoga in the “Adam’s costume” takes some getting used to for most people. Nude Yoga – a sport for nudists and everyone Even if nude yoga seems a bit strange at first glance, this form of yoga has gained many followers, not only in the USA. Newcomers are initially skeptical about this yoga trend because they see their classmates completely naked. Nude yoga is by no means about a sexual experience, although eroticism certainly plays a subordinate role. For this reason, both beginners and advanced practitioners initially feel uncomfortable. After all, working out naked is by no means an everyday occurrence for most people. Even if we lie naked on a nude beach or visit a sauna, the sense of shame is greater with nude yoga. This may be because sauna users and nudists move more modestly. When nudists stretch out all their limbs, this is viewed by others as shameless. However, nude yoga participants must overcome their sense of shame because they not only contort their bodies but also spread their arms and legs. Between sport and shame Nude yoga is unusual, even for those who regularly practice nudism. Complicated asanas and longer sequences of movements ( such as the sun salutation ) performed with legs spread pose a major problem. When performing the " warrior pose ," " dog pose ," and " headstand ," participants quickly blush with shame. The fact that many participants are initially unable to concentrate on their exercises and can concentrate exclusively on their naked bodies is completely normal and even acceptable. Once participants practice nude yoga regularly, their sense of shame also diminishes. Physical & mental freedom Whether fat or thin, tall or short – appearance doesn't matter in nude yoga. Quite the opposite. Those who train naked frequently can develop a better body awareness and overcome inhibitions. For this reason, nude yoga is a form of "psychotherapy" because participants learn to accept their body's weak points. Many yoga practitioners even report feeling more comfortable in their bodies since practicing nude yoga. Even if their body may not correspond to their ideal image, after many yoga classes they accept themselves as they are. They develop greater self-confidence, which is noticeable not only in the yoga room but also in everyday life. This form of yoga was invented by the American personal trainer Aaron Star, who started the first nude yoga classes in New York. Since then, the new fitness trend has been offered in other US cities, particularly in San Francisco. In Germany, nude yoga is still in its infancy, but the form of yoga has gained a number of followers in recent years. Conclusion Even though practicing yoga poses naked is known as a new fitness trend, nude yoga is still considered "uncharted territory" in this country, waiting to be discovered. While this form of yoga seems to boost self-confidence enormously, many people struggle to overcome their shame when faced with naked class participants. Whether this fitness trend will catch on not only in the US but also in Germany remains to be seen. Image © yuyu2000

From beginning to end: individual possibilities and limits of yoga Are you one of those people who shrug off the word yoga and say, "It's not for you?" Or are you one of those people who have a love-hate relationship with yoga—although for some people this leads to the same result: doing nothing; others practice, but they always feel like they have to push themselves to the limit, following the motto: discipline is necessary, but it costs (either time, energy, nerves, or good humor)... And then there is the group for whom yoga is like a giant obstacle, an unclimbable mountain: full of demands and difficult passages that are far too strenuous, demanding the utmost from one's efforts and are really only something for ambitious and passionate fans and connoisseurs of the subject (these terms, which are often viewed as a negative attitude, like setting the bar too high, can be multiplied at will). You give your yoga your own meaning! Then something is definitely wrong, because none of this is necessary. Of course, you can be a fan and ambitious, as well as passionate; just as naturally, you can practice hard and with effort, immersing yourself completely in this lifestyle and its sporting aspects—it's all up to you. And that's the beauty of yoga: You can start, stop, and set your own rhythms and levels. Hardly any other "sport" is so individual, and hardly any other exercise program requires so little adherence to the guidelines of others. Of course, the movement sequences should be correct; if in doubt, simply attend a beginner's class to get a feel for them. Then you can continue at home according to your own needs—or, of course, attend additional classes. And that brings us to the beginnings and the stopping, as well as the limits that yoga sets for you. No matter your physical fitness, how old or young you are, whether male or female, tall or short: you can start yoga at any time and never have to stop completely. At most, you can modify your exercise program, adapting it to, for example, osteoporosis and rheumatism, or disabilities of any kind. This is no different than adapting to the office (we just posted a separate blog post about this) or to your travel schedule (we also have a text on this). Start with enthusiasm... If you want to start by testing it out, use a soft blanket if you don't already have an exercise mat. However, it's worth buying one, as you might decide to opt for gymnastics or Pilates exercises instead of yoga. If you have small children, you'll soon discover how practical it is to do gymnastics together on a mat. A truly unique item is a mat with embroidery in your favorite color—the best gift you can recommend to your relatives if they can't think of one themselves. If you're looking to purchase a floor mat, we offer a great selection. How about a cozy new wool mat ? In addition to these cozy mats, we also offer classic mat shapes made of robust PVC or beautiful natural materials . ...and stop with joy! When practicing, always remember that pain isn't welcome in yoga. It shows you your current physical limits and may even warn you about a wrong movement. Therefore, we always recommend the beginners' course, perhaps with a good DVD (read our recently posted article about the yoga media landscape). Then just stop; don't torture yourself. That's not the point of yoga. So, if you have one, set up a meditation cushion and relax. Sink into your inner self and enjoy the moment. It belongs only to you – this moment, like all others. We just don't usually realize it in our hectic daily lives. But when we meditate, we can truly capture it! Image © kbuntu