Yoga BLOG

The forward bend from a standing position: Uttanasana Uttanasana, also called the standing forward bend, is considered a simple yoga exercise. However, proper technique and correct execution are important. Forward bending in yoga: How does the Uttanasa pose work? Uttanasa is one of the yoga exercises that is performed while standing. The starting position is the Mountain Pose (Tadasana) : Stand steadily on the heels and balls of your feet, with your legs together. Hold your arms at your sides. Now bend forward as you exhale. Tilt your pelvis forward, but keep your legs straight. With each exhalation, stretch and lengthen your upper body until you can ideally place the palms of your hands on the floor to the left and right of your feet. Do not press down with force, but consciously let your upper body, head and neck relax. To begin with, stay in the Uttanasa pose for 30 seconds; later you can increase the time. To end the exercise, place your hands on your hips and inhale until you stand up straight. The effect of Uttanasana Uttanasana is often part of yoga sequences, but can also be performed on its own. The exercise works the thighs, back, kidneys, pelvis, heart, brain, and nervous system. Performed regularly, Uttanasana improves posture and the mobility of your pelvis and spine. The exercise strengthens your knees and leg muscles and stretches the back of your calves, thighs, and lower back. Tension in the neck and back area is released. This asana is particularly suitable for stressed individuals. It helps you regain balance. It calms your nerves and mind. Uttanasana is therefore well-suited for reducing stress. This exercise is an ideal part of a yoga program for those experiencing fatigue or mental health issues. Uttanasana can also have a relaxing and soothing effect on digestive problems and menstrual pain. It's also important that the standing forward bend is associated with a sense of letting go. In the forward bend, you allow gravity to take effect and remain in a posture of humility, which has a calming and relaxing effect. Tips for beginners and for correct execution Uttanasa is considered a relatively simple yoga exercise. However, for beginners and those with less flexible muscles, the pose can be very unfamiliar at first. Caution is also advised for those with back problems. However, with a few simple tips, anyone can perform Uttanasa pain-free and relaxed. If this asana makes you feel dizzy or gives you a headache, shorten the practice and pay particular attention to calm, deep, and even breathing. Never pull down with force. Let your upper body hang loosely. The stretch is created solely by your body weight. The resulting stretching sensation is normal, although beginners often find it uncomfortable. However, actual pain should not occur. If you can't even reach your fingertips to the floor at first, don't worry. With regular practice of Uttanasana, your flexibility will increase naturally over time. What's more important is to perform the exercise mindfully. Most important tip: If you have mild back problems or shortened hamstrings, simply bend your knees at first. Correct form is important, not straightening your legs. Always bend forward from the hips. Keep your weight on your legs, not your lower back. If you have severe back pain or injuries to your knees or thighs, you should consider other exercises. Image © fizkes

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?

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?

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

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

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

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

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

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

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