Yoga BLOG

Meditation after work – How to unwind after work Everyday work life is demanding. If you're one of those people who finds their minds still stuck in work after work and can barely switch off, you need to do something. Various techniques help with relaxation. This includes meditation, for example, which is being practiced regularly by more and more people. Whether in the evening or in the morning, these few minutes for yourself ensure that your mind, body, and soul can relax. You'll find all the important information you need in this guide. Clear boundary between work and leisure This is arguably the most important tip for staying healthy and avoiding illnesses like mental illness, burnout, and the like. Constantly thinking about your job after work isn't doing your health any good. Many people are certainly familiar with this. Those who work from home are especially under even more pressure. Theoretically, they could still read and answer an email or make a phone call that can't be postponed at 9 p.m. In this context, you should create an opportunity for yourself and your health that helps you let go of thoughts about work and prepare for relaxing time. The following tips might be useful to get into after-work mode: If you work in an office or away from home, you can change into different clothes immediately after coming home. This signals to your mind and body that it's time to wind down and let the stress fall away. Sport and exercise help you release pent-up energy and thoughts so that you can more easily reach the moment of pause. All the to-dos you still think of are written down on a list and only done the next day. It is also important that you stick to the rule of not doing any job-related work. Journaling, yoga, or meditation help you build a bridge between work and leisure time. This way, you're not rushing from one to-do to the next. Can meditation help you relax? Given the increasing popularity of meditation, you should almost get the feeling that it really helps. Pausing has many benefits and is therefore practiced by millions of people. Basically, it's about taking a few minutes just for yourself after you get home in the evening. You feel calmer and more balanced Old worries about your job and your life disappear Your body comes into balance with mind and soul Physical complaints such as internal stress can decrease Your head feels lighter afterwards You feel more vital and fitter What points are important for beginners? a) Create a feel-good place First and foremost, it's important that you choose a place in your apartment or house where you can unwind. The right setting will make it easier for you to relax and unwind. b) Choose the right meditations Guided meditations can be a real insider tip, especially at the beginning. It's not always easy to break your thought patterns. Thanks to pleasant guidance, you'll be able to let your normal thoughts flow and fully immerse yourself in relaxation. There are also various meditations on diverse topics, so you can always choose the one that's right for you. Body scans (meditation with a focus on the physical body) can be helpful for physical exhaustion. Breathing exercises like Wim Hof or alternate nostril breathing are also great for feeling less tired and exhausted. c) Meditate in groups Do you find it difficult to pull yourself together and meditate? Especially when you're physically or mentally exhausted, winding down can be even more challenging. Many people lack the motivation to sit down. In this case, guided meditation evenings could be the solution. Here, participants learn how to calm down more easily and try out different techniques. Many also find it easier to surrender in a group setting. d) Good preparation for meditation To get into a positive mood for meditation, it helps to do a few yoga poses on the mat beforehand. This will help you get into your body and automatically feel more relaxed. It will also help you release blockages that are keeping you tense. Breathing exercises, Pilates, or journaling are great ways to feel at home with yourself. Those who follow these tips will automatically move through life more calmly and serenely. e) Practice patience Anyone who begins meditation should be aware that it may take some time for the results to appear. Nevertheless, you should not let this deter you from your path and continue to meditate diligently. When is meditation right for you? Are you wondering if it's a good idea to sit on your pillow in the evening to meditate? The only way to answer that question is to try it yourself. If the following points apply to you, then you should start today. You feel tired and exhausted in the evening You want to make lasting changes in your life, but you lack a clear head You need a way to draw a line between work and leisure You long for inner peace and serenity You want to get to know your emotional world better and adapt your life accordingly You want to live life more consciously You love to deal with yourself You want to organize your thoughts and all worries and let go Do you already use meditation to relax before your evening? If so, what are the benefits?

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?

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

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

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

Meditative journeys, where you can find complete peace and quiet, promise to strengthen inner strength, reduce stress, and achieve a sense of well-being. Anyone seeking a spiritual break from the hustle and bustle of everyday life will find what they're looking for in a spiritual retreat. This vacation break to strengthen inner balance and peace is currently very popular, and not just among followers of yoga. Escape the daily grind and find your inner center. Surrounded by stunning natural landscapes, you can relax and recharge your body and mind. During this active and relaxing holiday, you can focus your thoughts on the world, meet new and friendly people, and enjoy pure relaxation from everyday life. But where can you find a suitable yoga retreat nearby, and which spiritual journey should you absolutely not miss? We've compiled the best destinations for a mental respite below. Here you'll find all the information you need for a truly unique relaxing holiday. A journey to the origins of yoga – on the way to the Himalayas! India is probably most commonly associated with spirituality and meditation. The origins of yoga and Ayurveda lie in India, offering many opportunities to explore the search for one's inner self. In the remote Himalayas, you can enjoy a relaxing break in one of the luxury hotels. Here, you are far from the stresses of home and in harmony with the impressive natural scenery. To understand the roots of yoga, a trip to the Himalayas is definitely recommended. To the Emerald Isle – Enjoy Ireland’s natural landscapes! A relaxed mind belongs in a rested body. If you're looking to simply unwind and stay fit with yoga, a trip to Ireland can be worthwhile. Here, Celtic sauna rituals offer a wealth of variety and relaxation for body and soul. Along the picturesque coastline, you can relax and let your mind wander . A trip to the meadows of the Emerald Isle can provide the necessary relaxation, especially in summer. Many of Ireland's spas also offer various yoga classes or meditation sessions. Strengthen your inner strength in the Allgäu Yoga is also suitable for non-athletes . Yoga not only involves performing various exercises in harmony with inner peace, but also recharging one's inner strength amidst nature. The Kneipp health resort in the Allgäu region, in particular, has an excellent reputation for a relaxing retreat. The focus is on water, nutrition, order, herbal medicine, and exercise. The Sebastianeum in the Allgäu region offered health education until 1891. Since then, the resort has been a place for meditative relaxation and wellness. Every year, this place is visited by many thousands of people for its highly healing treatments. On the trail of coffee in Indonesia Attention all coffee lovers : A trip to Indonesia is probably the perfect place if you love coffee. Nestled amidst the mountain scenery of Central Java, there's a resort located on a coffee plantation. Here, travelers can help with the harvest and relax in one of the luxurious villas when tired from the mountain air. This relaxing vacation is all about coffee and traditional rituals on the island of Java. During short mountain hikes, you can let your mind wander and enjoy pure relaxation.

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

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

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