Yoga BLOG

Yoga for depression: Can it help? According to the Federal Ministry of Health, approximately 20% of all Germans suffer from depression or a similar mental illness (mild depressive mood, for example) at some point in their lives. Therefore, it's sensible to protect yourself against it or to know measures that can counteract mental illnesses. More and more people are turning to Buddhist teachings: The advantage is that it aims for holistic healing—body, mind, and soul are in harmony. If you are affected, you can learn more about the asanas. You'll find the most important tips in this article. Can yoga provide relief from depression? Anyone who has ever experienced depression, burnout, or a depressive mood knows that this is a very difficult time. At the same time, however, it offers the opportunity to rediscover yourself and adapt your life more to your own desires and needs. While drug therapy usually only has a physical effect, asanas work on a different level. They harmonize the entire system and attempt to bring about change in one's state of mind on a deeper level. a) Arrive in the here and now with yoga Many people experience stress or anxiety because their thoughts are constantly focused on the future. It's not surprising, then, that their mood suffers and depressive episodes occur. With the help of yoga and meditation, yogis are able to arrive in the present moment, ground themselves, and relieve stress on the brain. b) Exhausting the body Depressive disorders are particularly recognizable by the fact that people no longer feel like doing anything. The body suffers from a lack of exercise and insufficient flexibility. If you integrate yoga into your daily routine, you will notice a difference relatively quickly. Many sufferers have little energy during these phases. This is completely normal and should not be ignored. Nevertheless, it is helpful to start with daily Yin Yoga sessions. These help you stretch your body and loosen the fascia. You can gradually incorporate more intensive yoga sessions if you feel the need. c) Anxiety can be alleviated People who constantly suffer from anxiety attacks can use yoga to calm themselves and learn to focus on the present moment. A study conducted at the University School of Medicine in Boston found that participants who practiced yoga experienced increased activity in the parasympathetic nervous system. This part of the brain is responsible for rest and relaxation. When this area receives more attention, the entire body automatically relaxes. c) Recognize physical needs Many sufferers no longer have a sense of their bodies or their own needs. However, if you practice yoga daily, you will notice over time that you are increasingly able to perceive and assess yourself better. This allows you to always act according to your needs. At first, this path can be difficult and time-consuming, but with time and the right yoga exercises, you will quickly notice progress. d) Self-love increases Those suffering from depression report a lack of self-love. Yoga helps you relax, become more aware of your body, and accept yourself as you are. Incidentally, this problem is not only reported by women, but also by men. Self-love, however, is the key to excellent mental and physical health. Gentle self-love meditation on a pillow can also help in this regard. e) Yoga can help to get emotions flowing Depressed moods or depression can also result from energy stagnation in your body's system. This means you need to get your energy flowing with various asanas. This affects your overall well-being. Practice yoga on your mat every day and you will find that you are much more balanced and can deal with your emotions better. Which exercises are perfect for depression? If you are experiencing these symptoms and have been diagnosed with depression, you should take action. In addition to conventional therapy, it's best to start your yoga practice today to see improvements as quickly as possible. Of course, you'll need a little motivation at first to avoid wanting to stay in bed. However, if you know that yoga can help, you should give it a try. a) Mountain attitude This asana is very well-known and popular. This is because it draws out the strength within. If you're depressed, this is significant because you're most likely lacking inner strength. Stand upright on the floor and raise your arms straight in the air. At the same time, inhale. As you exhale, lower your arms and place your palms together in front of your heart. Repeat a few times. b) Swivel seat Anyone who wants to detoxify their body—and this doesn't just apply to physical food—can try this asana. Letting go of old things is necessary in order to look forward to new things. This is especially important for depressive moods. Sit down and stretch out your right leg, placing your left leg over the right. At the same time, twist your body to the right. Your right elbow touches the knee of your left leg. Your head is always in line with your spine and doesn't twist too tightly. c) Downward-Facing Dog It's a very popular asana – not just for depression. From a quadrupedal position, lift your buttocks and stretch them into the air. Your legs are almost straight, the soles of your feet on the floor. Your back is long, and your arms are stretched out. Enjoy a few breaths in this pose. You can integrate these three exercises into your daily routine. Don't forget the following points... If you wish to integrate yoga into your depressive everyday life, you should consider the following points: Your condition may improve quickly or slowly; be patient. It is important that you practice yoga regularly. Do yoga in a group – this helps you make social contacts Breathing exercises like Kapalabhati (fire breathing) are really good for bringing new fire into the organism. Do you suffer from depression and want relief? Have you ever tried yoga?

Too many hours in front of the computer make you tired, listless, and often stressed. In addition to deep breathing, there are other tips to help you get through your entire workday without stress and with a great deal of ease. If you're looking for the best inspiration for staying energized at work, this article will help you. Reduce fatigue: Why are breaks necessary? Humans have a certain capacity for concentration. However, when this capacity is exhausted, work is no longer completed with the efficiency that it normally could. If you notice that you can no longer concentrate, then a break is long overdue. If you don't follow these tricks at your desk, you'll feel exhausted, drained, and lacking motivation. Therefore, it's much better to take a break early. Your body relaxes and stressful thoughts are released. Burnout, sleep disorders or other physical ailments can be the result of overwork and thus a lack of breaks for body, mind and soul. Those who constantly perform highly demanding cognitive tasks in the office can increase their concentration by focusing on other activities during breaks. Exercise can be helpful. In this context, many people report the positive effects of yoga on their well-being. You should also ensure regular, adequate sleep and a healthy, nutrient-rich diet; fresh fruits and vegetables are essential for consuming all the important nutrients. To keep your body hydrated, it is advisable to drink at least two liters a day. Tip 1: Why is yoga helpful for fatigue? In this section, we would like to explain to you why the ancient traditional Buddhist teachings are perfect for strengthening health in the office. Many employees in Germany complain of daily fatigue. This usually lasts from early morning until evening. In this context, getting enough sleep at night is crucial. If you're getting enough sleep and the fatigue still persists, other solutions must be found. Far Eastern asanas help you get the energy flowing in your body. Sitting all day stagnates the flow of energy—especially in the lower body (first and second chakras). Yoga, Tai Chi, or other relaxation techniques work precisely here: They help release energy blockages in the body and get everything flowing. If you want to easily and simply realize these benefits, then incorporate business yoga into your daily work routine. Tip 2: Which exercises are helpful? There are many different asanas that can help you feel better, more vital, and energized, whether you're working from home or at the office. Your neck, shoulders, and spine are particularly affected by prolonged sitting. Therefore, it's all the more important to focus on these specific parts of your body to achieve lasting change. a) Eagle arms This exercise is very beneficial for the shoulders and arms. Sit upright. Extend your arms with your palms facing upwards. Then cross your arms and bring your palms together (either completely touching or as close as you can). The asana is held for a few moments before changing sides. b) Swivel seat on the floor or chair You can do this exercise on the floor or in your chair. If you're sitting on your mat , stretch your arms up and twist your torso to the right. Place your right hand on the floor behind you, while your left hand rests on your right thigh. After a few deep breaths, change positions. If you prefer to stay seated on the chair, you can grasp the armrest with both hands and turn first to the right and then to the left. c) Forward bend on a chair or while standing To relax your upper back at work, the forward bend is very helpful. To do it, sit on your chair and bring your arms together behind your back. Now stretch them upward (toward the ceiling) and bend your torso forward. Your arms are in the air. The position works similarly when you're standing. d) Neck exercises In addition to the yoga exercises mentioned above, you can also focus on your neck. There are several ways to relax your neck with office yoga: You can rotate your head in circles. First, do a few times in the front: move your head from left to right. Complete the exercise by throwing your neck back slightly and moving your head from left to right. Let your head fall to your left side (shoulder) and gently place your left hand on your face. Enjoy the stretch. The exercise can be repeated on the other side. Massage your neck with your hands and breathe deeply. e) Exercises for your eyes Of course, the eyes should also be included to reduce fatigue. To do this, try circling your eyes from top left to top right, then bottom right to bottom left. Repeat these circles several times. Blinking quickly can help moisturize the eyeballs. Trace the infinity symbol with your eyes. Find a point nearby and alternately focus on it with one in the distance. You can easily perform all of these exercises at your desk without even having to get up. If you suffer from dry eyes, you should take the time to follow these instructions regularly. You can also do these exercises outside during your lunch break. The effect is often even greater, because the sunshine and the fresh oxygen are good for making you feel more relaxed, vital, and energized. Tip 3: Meditation against fatigue Exercise helps you feel more energetic and avoid a third or fourth cup of coffee. However, the cause of fatigue should always be investigated: Are you suffering from a lack of sleep? Is your work too demanding? Are you overwhelmed? You'll find the answers when you're honest with yourself – meditation can help you get to know yourself better, let your thoughts flow, and focus on yourself. Furthermore, you'll find relaxation increases if you spend a few minutes on the meditation cushion . Beginners should first listen to a guided meditation to help them achieve a state of relaxation. Over time, you'll be able to meditate freely or simply with music or specific frequencies. No matter which meditation you choose, the most important thing is to incorporate your breath. This way, you can achieve even greater relaxation for your body, mind, and soul. With regular practice, you'll notice your fatigue decrease and your concentration improve. Have you tried the best yoga poses for the office yet? What do you do when you're feeling persistently tired?

Ayurveda Detox in Spring: What You Need to Know Almost everyone is familiar with the infamous spring cleaning of the house, right? During this process, the entire house is brought into shape. This means cleaning and decluttering the kitchen, bathroom, basement, home office, living room, and bedroom. For your own health, it's beneficial if this cleaning extends beyond the home. Spring is ideal for cleansing yourself of waste, old waste, and toxins—which is why more and more people are embarking on a detox. In this article, you'll learn exactly what this is and why an Ayurvedic detox can be beneficial. Ayurveda and Spring In the first section, we'd like to explain what Ayurveda actually is. The word Ayurveda means something like "the science of life." It originated in India. However, this knowledge has now spread throughout the world, and more and more people are following its wisdom and are thus able to improve their health and well-being in everyday life. The focus is on promoting health while simultaneously preventing disease. In Ayurveda, there are three different types: Vata, Pitta, and Kapha . These are the three doshas. Each type, in turn, has different characteristics. Spring is entirely in the Kapha element. The Kapha element: a description Generally, the Kapha type is considered very stable and strong. However, in spring, things change slightly. This is because the climate in spring is similar to the Kapha type. Accordingly, spring dominates and the dosha type tends to retreat. An excess of Kapha can occur in the body. You can recognize this by increased mucus production. Many people also report bothersome fatigue. It is recommended that food residues or waste products (Ama) accumulated over the winter be liquefied and eliminated during the warmer season. Therefore, Ayurvedic fasting is essential for ridding the intestines and the rest of the body of these waste products. How can Ama be reduced? As already mentioned, Ama can be released in spring. There are various methods that can be helpful in this process. These include, for example, bitter substances in the diet, which improve liver function. This organ plays a significant role in this process. These bitter substances are found not only in wild herbs, but also in neem bark, guduchi (a sacred plant in Ayurveda that provides energy and strength to the body and mind), and turmeric. In the Ayurvedic detox treatment, it is important that you combine these spices. How turmeric can support you during Ayurvedic detox! While the spice derived from turmeric was once found only in Asia and India, it has now spread throughout the world—and for good reason. The root is said to restore physical and mental balance in humans, balancing all three different dosha types. This is especially important in spring, when Kapha takes over. Therefore, turmeric should not be overlooked. If you don't like the taste, it's best to buy turmeric tablets that you can swallow with water. Otherwise, use the spice in all sorts of savory recipes. There are also various Ayurvedic teas that contain the spice. The most important tricks to detox properly Old toxins and food residues must be released during the detox treatment. In Ayurveda, you follow four basic principles: right place (Desha) correct time (Kala) good inner attitude (Karana) great recipes (Upyokta) The perfect time for detox is spring; those who want to release their burdens in a very effective way should do so through a Panchakarma treatment. This treatment consists of five elimination techniques. These take place via the intestines, nose, mouth, and skin. Those who find it difficult to maintain a sustainable fast at home should consider going to a health resort. There are numerous Ayurvedic resorts that create the conditions for successful Ayurvedic fasting, intestinal cleansing, and measures to improve metabolism. Accordingly, those with hectic lives can take a break and focus on healing during an Ayurvedic therapeutic fast. The right mindset and determination are also crucial to the success of the detox. Team up with like-minded people and discuss your doubts, fears, and experiences. Think of the best tips for your detox Start your day with a glass of hot water after sipping oil (you can use pure coconut oil for this). Ginger or rice water can also be helpful. These are an important component of the Ayurvedic detox regimen. They help the body release old toxins. It's best to start your meals with a warm meal. Porridge is ideal for this. Otherwise, focus on warm, spicy, unsweetened, and lightly salted dishes. Cold foods/meals should be avoided. Rice, pulses, cucumbers, eggplant, mangoes, pears, and apples are good for your detox diet. When choosing your meals, it's a good idea to make sure you don't overeat in the evening. Instead, you can have a slightly larger lunch meal. Don't eat too much, but drinking is very important (water or Ayurvedic tea; no juice spritzers or other sugary drinks) Massages of the abdomen or the entire body can help you release the toxins even more easily. Enemas are used to cleanse the intestines and should be a regular part of the diet. Fasting is ideal for advanced yogis. Those who have never fasted before should approach it slowly, starting with just a few hours. You can also incorporate a detox day with no solid food. You can find detox recipes in selected books or online. Consulting and treatment with an Ayurvedic specialist may also be beneficial. Ayurvedic spices and herbs play an essential role (black pepper, fennel, caraway, cinnamon, etc.). Why yoga and exercise are helpful In addition to the nutritional tips mentioned above, it's advisable to get plenty of exercise in nature. Depending on your preferences, this could be long walks in the park or forest. Yoga on your favorite mat is also helpful for efficiently releasing old toxins. There are numerous exercises that facilitate the detoxification process: Swivel Seat (Arha Matsyendrasana) Pigeon (Eka Pada Rajakapotasana) Shoulder Stand (Salamba Sarvangasana) Downward Facing Dog (Adhu Mukha Svanasana) It is important that you listen to your body and only do as much exercise during the fasting period as is good for you. Meditation for your inner strength To remain conscious throughout and fully concentrate on the detox, it's helpful to focus your senses on your inner world. With the help of daily meditation on your comfortable pillow , you'll be able to organize your thoughts and feelings. During the detox, it's not uncommon for unexpected feelings to surface. You can examine these and then let them go. Have you ever tried Ayurvedic fasting? If so, how did it work?

If you're already familiar with yoga, you'll know that Vinyasa is a very flowing sequence of different asanas. They follow the inhalation and exhalation and are always directly coordinated with them. Thus, the term "Vinyasa" encompasses the movements performed in synchronization with the breath. The two terms Vinyasa and Krama therefore have a different meaning, which we'll clarify in this article. You'll also learn all the helpful information you need for creating your own Vinyasa flow. Yoga vinyasa for strength and energy accumulation. Yogi girl in hatha sequence. Vector illustration isolated in white background Vinyasa Krama: The Definition To ensure clarity right from the start, we want to explain the meaning of Vinyasa Krama. This term refers to the correct sequence that leads to the goal. While "Vinyasa" translates as "arrangement," "Krama" can also be called "sequence." In Sanskrit, Vinyasa Yoga is also defined as "synchronization of movement and breath, with a gradual progression of asanas." The style originates from the renowned yogi Sri T. Krishnamacharya. Krama Yoga was also integrated into Ashtanga Yoga (Power Yoga) by Sri K. Patthabi Jois. Every asana practice has a goal: This goal can only be achieved if the yoga exercises are aligned accordingly. Of course, the goal always changes depending on the yoga class. The yoga teacher or the student themselves sets the desired intention, which will be worked on in the respective session. This is the advantage of these sessions, as with the correct sequence, the yogi's precise intention can be achieved. How is the Vinyasa Yoga class structured? Typically, the structure of a successful, mindful Vinyasa class on the yoga mat always follows the same pattern. This can, of course, be adapted to individual preferences using a variety of asanas, but the basic structure remains the same. • Mobilization (during these exercises the body is warmed up and mobilized) • Preparation (stretching, simple exercises) • Activation (this is the more strenuous and challenging part, the asanas become increasingly complex) • Stretching, follow-up • Relaxation (Pranayama, for example Ujjayi breathing and Shavasana or meditation) Intuitive structure of the yoga flow As explained in the previous section, yoga classes always follow a specific order. This should be followed to ensure you get the best possible results. At the very beginning, you should ask yourself what you want to achieve from the class today. Then you can begin selecting the main asanas. Preparation and follow-up also play an important role. Which main asanas are useful for you today? Each exercise has its own unique effect on the body. In the following section, we'll explain clearly which exercises are beneficial for which effects. This way, you can create your very own flow step by step. Inversions are perfect for rejuvenating your appearance with Vinyasa Flow Yoga. They can also reduce anxiety or other nervous feelings and strengthen the mind. Here, you stand on your head—significant poses include handstands and headstands. Balancing poses help you feel your connection to the earth and center yourself more easily. A practice consisting of these exercises is perfect for strengthening concentration and the mind. This includes the tree pose, which can be incorporated into any session. After practicing it a few times, you won't fall over anymore. Pre-bends are especially recommended in the evening. They have a calming and regenerating effect. These include forward bends while sitting or standing; the upper body is bent forward. Backbends should be practiced when the mood is bad or even depressive. These expand the heart space. The most important Exercises include the shoulder bridge and the cobra pose. These expand the heart and therefore strengthen the heart chakra. How can you best prepare for and follow up on your yoga session? First and foremost, it's important to understand that preparation prepares the body for the subsequent exercises. Follow-up, on the other hand, involves the opposite approach. Example: • The main asana is the Cobra . This is a backbend, so you should prepare properly before doing the Cobra. You can do a gentle backbend while standing upright or the Locust Pose. To ensure proper balance for the Cobra, you can incorporate Child's Pose into your follow-up. • If your main asana is the standing forward bend, prepare for this asana with the "half forward bend." The shoulder bridge (which is a backbend) is an excellent follow-up. The principle is that you always balance the asanas after practicing them – and integrating your breath is also important. As a quick reminder: During the movements that "open" you, you inhale. During the twisting or closing movements, you exhale. At the end of the exercises, you can incorporate a short breathing technique. In addition to Ujjayi breathing, you can also incorporate alternate nostril breathing or fire breathing. It all depends on your preference. Beautiful diverse women wearing sportswear doing cobra exercise at group lesson, practicing yoga on mats, young sporty people stretching in Bhujangasana pose, working out in modern yoga studio The final relaxation in Shavasana also plays a significant role. Whether you're doing a Yin Yoga Flow, Hatha Yoga, or Vinyasa, you should always take a few minutes to rest at the end. You can also sit on a meditation cushion and enter into silence. Important: Always adapt the unit to your needs The advantage of a self-assembled yoga session is that you can choose exactly the asanas that are most helpful at the time. The most important thing is: always pay attention to how your body feels. If a pose is uncomfortable, for example, stay in it for a shorter time or try a different one entirely. It's also a good idea to always pay attention to your own state of mind and create a flow that works for you. If you're unsure, taking a course may be advisable to familiarize yourself with all the different yoga poses. Do you create your own yoga flows? If so, which poses do you like best?

Humans are not just the physical body, as we have always believed for decades. New scientists are constantly emerging who are interested in how the human phenomenon functions holistically and are conducting corresponding studies. In doing so, they have discovered remarkable facts: The body consists of an energy system, similar to an electrical circuit. In this article, you will learn what this is all about and what chakras and subtle nadis are. You will also learn important tips for strengthening your pranic energy. Be inspired. Human = electrical circuit? Anyone familiar with electricity knows that an electrical circuit has a source, where the energy originates. The energy generated within it flows through wires, creating electric fields around it. Energy can be stored in many areas; these are known as capacitors or batteries. From there, the current travels to other areas. Depending on the device, the current can generate cold, heat, musical frequencies, or images. The interesting thing is that humans function in a similar way. The human prana system functions based on various power sources. Cosmic energy flows through the energy channels and fills the entire energy body with power. What are nadis? Similar to electrical wires, the human body has what are known as nadis, or conduits through which energy can flow. Nadi translates exactly as "tube" or "channel." In traditional Chinese medicine, for example, these are the meridians through which life energy flows. Here, too, an energy field is created around them, radiating prana (aura). All three originate in the pelvis and flow from there into the corresponding half of the body. According to experts, there are up to 72,000 different nadis in the body, three of which are the most important. They are called: • Pingala (it is the carrier of solar energy, located on the right side of the spine. It influences the sympathetic nervous system, which is responsible for motivation, consciousness (Shiva), and logical thinking; it is also called the flight or fight nerve.) • Ida (this nadi is connected to the lunar force, is located on the left side of the spine, and is responsible for creativity. It influences the parasympathetic nervous system – responsible for recovery -> rest nerve) • Sushumna (this is the central channel, the Sushumna runs along the spine and is considered the most important Nadi) Vector illustration of beautiful woman character sitting in yoga pose.The three main nadis: ida, pingala, and sushumna. Energy channels. What are chakras? Chakras are the subtle energy centers in the body. The word "chakra" translates as "wheel." The points where the pingala and ida meet are the seven main chakras. The chakras radiate in different colors and are located in different places in your body. • Muladhara Chakra (root chakra) in the color red for the connection to Mother Earth, basic trust and security (between the genitals) • Svadhistana Chakra (sacral chakra) in orange for creativity and sexual energy (a hand's breadth below the navel) • Manipura Chakra (solar plexus) in the color yellow for self-confidence, ego connection (under the rib cage) • Anahata Chakra (heart chakra) in the color green for love, devotion (situated in the heart area) • Vissudha Chakra (throat chakra) in turquoise/light blue for speaking the truth, communication (located at the throat) • Ajna Chakra (Third Eye) in the color indigo blue for intuition and connection to the soul (between the eyebrows) • Sahasrara Chakra (crown chakra) in the color violet Transparent for the connection to the universe (above the crown) Chakras - Levels of Consciousness What is the function of the chakras? To ensure the body's proper functioning and strength, the chakras distribute the energy transported from the nadis to the energy centers. Prana is also collected there—this is achieved, among other things, through special breathing exercises (e.g., alternate nostril breathing, or Nadi Shodhana). How can you fill your chakras with life energy? According to current scientific theory and ancient teachings (including Ayurveda), Prana (the life energy) is absorbed by various factors: • by the sun • through food • through the breath (for example, pranayamas during asanas) • through exercise and yoga The more you integrate these elements into your life, the more you will be able to perceive the power in your subtle energy channels. The revitalization of the energy channels is particularly noticeable just a few seconds or minutes after practicing yoga (for example, Kundalini Yoga) or various breathing techniques. Important exercises to fill you with new prana To feel comfortable in your body and achieve flow, you can increase your prana. This is best achieved with helpful breathing exercises. Experts emphasize that people with plenty of prana are significantly less likely to get sick and enjoy better health. a) Practice deep breathing There are various pranayama exercises that help you bring new energy into your energy body. The most important are: • Alternate breathing (Nadi Shodana) This breathing technique is considered one of the most important in Hatha Yoga. The reason is that it helps cleanse the nadis, the energy centers, and the entire system. This releases blockages and allows energy to flow freely again. Process: Here, you sit upright on your cushion, similar to meditation, and use the thumb of your right hand to close your right nostril. Inhale through your left nostril. Now close your left nostril with the ring finger of your right hand. Hold your breath for a few seconds. Feel your inner self and rest within yourself. Then open your right nostril and exhale. Repeat this process a few times. It's best to count four times per inhalation and exhalation. This will make the exercise even more intense. You can adjust the number of counts as you progress. b) Mantra A mantra is a classical Sanskrit syllable that is repeated frequently. Through this repetition, its energy can be released. Thus, the sound vibration is used to improve a person's sense of well-being. Each chakra, in turn, has a different mantra with which it can be activated. The Ajna chakra, for example, can be stimulated with the syllable "Om." "Om Sri Ramaya Namah" opens the Anahata chakra. There are numerous videos on YouTube or a book explaining the power of mantras. Be inspired by the large selection in our online bookstore or in your local library. You can find further tips on the mantras in the table Muladhara Chakra Vowel "U", drawn out (Uuuuu) or LAM Swadhisthana Chakra Vowel "Ü", drawn out (Üüüüüü) or VAM (VANG) Manipura Chakra Vowel "O" (as in the word sun) or RAM (RANG) Anahatha Chakra Vowel "A", drawn out (Aaaaa) or YAM (YANG) Vishuddha Chakra Vowel "E", drawn out (Eeee) or HAM (HANG) Ajna Chakra Vowel "I", drawn out (Iiiii) or OM Sahasrara No vowel, silence, possibly the Iiii As you can see, there are various ways to stimulate the prana in your chakras. Appropriate meditations are helpful for distributing the life force throughout your body and entering stillness. Special yoga exercises on the mat also help you to get even closer to yourself and to feel the flow of prana in your body. Do you already do such exercises? If so, which ones help you best?

Anyone in the spiritual world has heard a thousand times about the time-honored practice of meditation. But what if you've tried it countless times and never achieved anything meaningful? There are many reasons why this relaxation technique might not work. Even after repeated attempts, you shouldn't give up and should try the best tips from this article: You'll get your concentration difficulties under control, and you'll notice that with a little practice, you'll reach a completely calm state. Try the tips from this article. What are the benefits of regular meditation? The internet, magazines, and various blogs are full of tips on how to meditate properly. In addition, countless users rave about their amazing experiences. This is no surprise: Scientists have also discovered that meditation, autogenic training, and breathing exercises can reduce tension, improve sleep, and increase sensory awareness. Users report the following changes, among others: • The guidance in meditation apps can help you fall asleep more easily. This is because you can better control your thoughts. • If you are in pain, targeted body scans (where you concentrate on your body) can be helpful. • Emotional and mental health can be improved through meditation. • Those who practice meditation techniques daily can reduce stress. • Attention span can also be increased. Anyone who hears about these benefits might want to start meditating for a few minutes today—that's perfect. But you have to know that these results won't happen overnight. It's similar to exercise: If you train your abs today, you won't have a six-pack tomorrow. That will come gradually. What are the most common mistakes made when meditating? In the following section, we will explain the problems that most people experience – and at the same time, we will show you possible solutions. a) Expectations are too high As mentioned at the beginning, the benefits that come with regular meditation are wonderful. Everyone wants to benefit from and enjoy this feeling. Don't you agree? However, experts emphasize that it's better to start slowly and see what changes happen within yourself. The lower your expectations and expectations, the less likely you are to be disappointed. In principle, it is not a problem if the changes do not occur so quickly – the problem is that many people give up if it does not work the first time on the meditation cushion . Solution: For beginners, it's best to sit down and meditate for a few moments every day. Repeat this for at least 21 days, but ideally for two or three months. With regularity, you'll notice a difference. b) Meditation without guidance is only recommended for advanced practitioners The selection of different meditations is large, including guided meditations. As a beginner, you should start with these. It's of little use if you simply meditate to binaural beats or gentle meditation music and your mind constantly wanders. Nevertheless, this is a common mistake that beginners make. make. Solution: Focus on beautiful, guided meditations that fill your heart and do you good. The advantage is that you can choose from a variety of topics. For example, there are those that focus on breathing or on a topic like self-love, mindfulness, or similar. Because these are guided, your mind wanders much less often. c) Too tired or not in the mood Of course, it's perfectly normal to feel tired in the evening or early in the morning. The desire isn't always there then. Nevertheless, meditation should be introduced regularly—only then can great results be achieved. Anyone who believes that one meditation per week is enough to make the biggest difference in their feelings, mental state, or well-being is mistaken. Of course, any meditation is beneficial, but to bring about significant changes, the practice must be integrated into daily life. Solution: If you don't feel like it or are too tired, you can work on it. For example, a different time might be more ideal. If you're an early riser and very tired in the evening, you can schedule your exercise and meditation routine for the early morning hours. To increase your desire for relaxation, it's important to look for a meditation app that suits you: You'll find many guided meditations here. Furthermore, yoga on the mat could It can help you feel better about yourself, develop inner peace, and reduce fatigue. In many cases, meditating with others also helps: There are numerous meditation groups that organize regular sessions. Once you're really into it, you'll find it easier to meditate alone at home. d) Too noisy environment and too many distractions Another common mistake that makes meditation difficult and increases inner restlessness is a noisy place. This is why it's all the more important to create an oasis of calm within your stressful everyday life: both internally and externally. Solution: Absolute silence is essential, especially for beginners, to get into meditation. Therefore, it's recommended to set up a room or corner of your home that's used exclusively for this purpose. This way, the mind immediately associates relaxation when sitting down, making it easier to unwind. Loud noises, a tilted window, or a cell phone on loud should be eliminated. Those who meditate frequently are increasingly better able to handle noises and external distractions, even without causing agitation. e) No time – forget this excuse The most common response when asked if they meditate is: "I don't have time for that." Of course, many people's lives rarely leave room for self-care. In this context, however, one shouldn't question the function of meditation, but rather one's own lifestyle. Besides, everyone finds a moment in the morning, evening, or even at lunchtime to sit down and close their eyes for a few minutes. Solution: The right way and the correct way to deal with this problem is probably to examine why you don't want to take the time. Essentially, it's about using your free time for other things. However, if you want to integrate daily mindfulness meditation into your life, you'll have to carve out a few minutes. Look at your life and find a few moments each day that you can use for it. Be creative. • You can also meditate on the train or bus. • If you go for a walk in the park at lunchtime, you can sit by a tree and enjoy the silence for a few moments. • Perhaps there's a space at work that can be used for relaxation. This way, you can take a short meditation break in the morning and afternoon instead of a cigarette break. If you want to live a mindful life, you can stop constantly making excuses and instead discover a path that works for you. Meditation can teach you a lot and change your life—if you allow it. Are you already meditating? Are you familiar with these problems from your early days?

What does the term mean to you? Everyone will describe it a little differently, but fundamentally, it's always the same. Abundance means feeling at one with everything and complete. However, today's society is characterized by a scarcity mentality and the feeling of not having enough. The goal of every person who truly wants to be happy is to feel complete and fulfilled without everything. This post will help you learn the best ways to live a life filled with gratitude and fulfillment. Why is inner abundance connected to gratitude? Many people feel empty and like something is missing in their lives. Whether it's because they don't have enough money or their house is too small, this inner emptiness is always the basis for a lack of abundance. Gratitude is the essential tool for feeling fulfilled and blessed. In this context, it may be helpful to consider keeping a gratitude journal: You take a pad or a blank journal and write down three things each day that you are grateful for. The points don't have to be particularly special or elaborate; they can just be the little things that you enjoy in everyday life (a warm bed, the sun's rays on your skin, the delicious food, etc.). It is important that you take time for this every day and do not neglect to write things down. The first step toward change is a gratitude journal, which you can practice daily. The added benefit is that it puts you on a completely different frequency and invites more lightness. As a result, you're no longer in the energy of lack, but much more in the energy of abundance. By the way: Human nature is to live a life of abundance. With the right attitude, you'll soon be living a happy life. How can you bring more fulfillment into your own life? There are various tricks to enhance your well-being. Awareness and mindfulness are certainly two key factors that will help you achieve this. a) You will not find fulfillment outside Many people feel that only consumption will help them find abundance. Their motto is: tons of consumption and lots of possessions make people feel fulfilled and happy. This is a misconception, but one that is sold to us as true in times of materialism in industrialized countries. Instead, we must look within. You can only find true satisfaction and thus authentic fulfillment within yourself. This sentence will trigger some people. However, if you sit down and consider what truly makes you happy, it always comes from within. By this, we don't mean briefly enjoying your new pair of sweatpants—that kind of consumption doesn't really make you happy, because the feeling usually only lasts for a limited time. To find contentment within yourself, the following tips will help: Practice gratitude daily Do what you truly enjoy and follow your feelings. You don't have to see what others do as your standard, don't compare yourself and try to find your own way. Honest help comes from an inner feeling. When you help someone from the bottom of your heart, you will feel more fulfilled. Focus on what you have every day and don't stay in the mode of lack. Practice this job every day that makes your heart shine. Practice freedom within yourself – a daily meditation or a yoga session on your sustainable yoga mat could be helpful for this. Don't let initial difficulties discourage you. It's perfectly normal for beginners to find inner peace and immerse themselves in higher realms. Nevertheless, meditation will help you increase your joy in life, organize your thoughts, and get to know yourself and your inner world in an authentic way. Yoga is perfect for achieving balance between mind, body, and soul. b) Simplicity as a top tip: living minimalist A simple, minimalist life seems unappealing to many people. Having few possessions frightens many. This is because they haven't yet found the feeling of abundance within themselves. Those who feel fulfilled internally don't need much externally to feel safe, loved, and secure. To implement a simple lifestyle, it's a good idea to thoroughly declutter your home. If you take the time to examine your belongings and then gradually sell, give away, or throw away all the items that no longer serve you, your focus will shift. Suddenly you realize that you aren't dependent on these things. In our world, it's good to have a lot – but to feel inner freedom and security, a simple life is completely sufficient. You have to ask yourself what you prefer? A fulfilled, contented life full of happiness from within, or a life determined by external possessions. When decluttering, the concept of letting go plays a significant role. You need to be aware of this. c) Think yourself rich If you constantly think of yourself as poor, you will feel poor. This is a self-fulfilling prophecy. Instead, it's much better to think of yourself as rich—that doesn't necessarily mean wishing you had a million dollars in your bank account. It is much more important that you take the time to understand what truly fulfills you and what you want in your life. In this context it makes sense: to be authentic and honest with yourself; only when you look at your life from the perspective of abundance will you understand what you really need to distinguish which desires arise from the lack Identify and work through the beliefs that hold you back. Many people have learned that money is bad or corrupts character. Those who hold these deeply held beliefs find it more difficult to attract inner prosperity and, consequently, money into their lives. Say affirmations daily that help you bring more abundance and wealth (I am secure, I am rich, I am full of joy, etc.) Do you feel rich and fulfilled? If so, what do you do to achieve this?

Everyone's doing yoga, but you haven't? Time to start this full-body workout, because yoga has a positive effect on your mind and your health. Find out what basic equipment you need to get started at home or in a yoga studio! The selection online and recommendations from yoga influencers are endless. Before you spend ages searching for the right equipment and get stuck for it, stick to this list. With this basic equipment, you can get started right away and will find your daily routine in no time. yoga mat You can practice yoga anywhere: in the garden, on the living room carpet, on the hardwood floor, or even on a yoga mat. Especially at the beginning, it's recommended to use a yoga mat, as it protects your joints. If you have sensitive elbows, wrists, or knees, you shouldn't go without a yoga mat. You can find out what to consider when buying a yoga mat here . To start with, you can usually use the mats provided at a yoga center. In the long run, however, it's more comfortable to buy your own yoga mat from a sports outlet that's tailored to your individual needs. You also know that the only thing sticking to this mat is your own sweat. Meditation cushion A meditation cushion helps you hold postures for longer. In Yin Yoga, for example, postures are often held for over three minutes. The cushion gently supports your body. If the cushion isn't currently being used for yoga, you can also integrate it into a seating area at home. A round meditation cushion is recommended for beginners. You can learn more about choosing the right meditation cushion here . Yoga outfit When it comes to yoga outfits, you're spoiled for choice. It's up to you what you wear and what colors you choose. There are no strict guidelines. The main thing is that your outfit is comfortable. However, there are a few things to keep in mind. It's best to choose opaque leggings as the base of your outfit. This ensures you can move around freely without showing through. A not-too-loose T-shirt and a sports bra are recommended for tops. Otherwise, you can decide whether you prefer to train barefoot or wear socks. It all depends on whether you get cold feet easily. For the final relaxation, you should also bring a jacket and warm socks to keep you warm. This way you'll get the most out of your yoga session. Just take a look at what clothes you already have in your closet and what you don't. There are many shops, especially online, where you can find bargains and quickly complete your yoga outfit. Yoga block A yoga block may look uncomfortable, but it helps you hold positions longer. A yoga block can be a great help, especially for beginners. It helps you control the intensity of the stretch, allowing you to master even more difficult exercises. Yoga blocks are available in a variety of materials, such as cork or rigid foam . Yoga strap Ayoga strap can also be helpful for beginners and advanced practitioners alike. It serves as an extension of your arms and supports you in performing exercises correctly. Especially at the beginning, your muscles are usually still shortened. The strap still allows you to achieve the correct stretch.