Yoga BLOG
What does samyama meditation do?
by Stefan on Aug 16 2022
The effects of Samyama meditation – an overview
Samyama is described as a level at which the opaque seeks to be made visible or transparent. In Sanskrit, Samyama is a technical term that summarizes three contemplative practices. Those who wish to follow the spiritual path can do so using various techniques: It always depends on how quickly you want to reach your goal. Read this article to learn why Samyama meditation is helpful and what benefits it brings.
What is Samyama?
First of all, we would like to explain the term samyama. According to tradition, the term samyama means "self-control, restraint, or restraint." In practice, it encompasses the combination ofdharana (concentration), samadhi (enlightenment), and dhyana (absorption)—these words were elaborated by Patanjali (the author of the Yoga Sutras) in the third chapter.
You can better imagine Samyama like this:
Generally speaking, this is a technique for focusing completely on a topic. Ideally, with a little practice, you'll be able to focus your thoughts on a specific point for longer and longer periods of time. This way, you'll also learn the difference between which thoughts are useful in your life and which aren't. Hatha yoga or Iyengar yoga (which is part of Hatha yoga; it's characterized by the fact that correct execution of the posture is paramount) on your mat can help you become even clearer and calmer. Even breathing also helps you go even deeper.
Dharana (concentration) involves focusing your consciousness (your mind) on a specific event or point in your life. The mind calms down and relaxes. At the beginning, practical instructions can help you maintain focus more easily. You can focus on anything during this spiritual experience (on a deity, on pain, on a person in your life, etc.).
Through this process you enter Dhyana . At first the focus is still on the breathing. For example, if you concentrate on a person, it is not about thinking about them with your mind. You simply direct your attention to them, you try to understand their inner being, to feel them and to establish a connection (= Dhyana) . Over time you perceive a feeling of oneness. You establish a deep relationship with the thing or object on which you previously focused your concentration. The goal of this stage is for you to become an objective observer. The heart and the head connect with each other. The body, the sense organs and the mind become calm.
Samadhi is the next stage. This process is difficult to explain and requires personal experience. Devotion and the attainment of inner freedom play a significant role; we surrender ourselves completely to the object, to the person. We transcend the subtle sheath and merge with it. Furthermore, we can recognize a true being behind everything.
You can integrate the Samyama techniques into your daily life to more quickly access various insights and true nature. Many people have very profound experiences with them and learn to know and understand themselves and life from a new perspective – even their perception can change dramatically. Combined with valuable yoga asanas, it can lead to tremendous success and even greater mindfulness in everyday life.
Practical example for clarification: Pain and Samyama
To better explain the technique, the method and the effect, we would like to give you this example.
If you suffer from a specific pain in your body, such as a sore neck, headache, or backache, it's important to understand why this pain is there and what the purpose is. It's also important to find out how it can arise. Typically, it's related to various life circumstances (lack of exercise, unhealthy eating, too little time outdoors, too few moments of silence, etc.). Therefore, there's a wide range of options available to you to bring about change in your life.
There's also the option of trying Samyama. Here, you concentrate 100% on the pain. You go really deep and accept it, just as it is. You breathe into it, feel it, and perceive it. At a certain point, it feels as if you are one with the pain. In the best case scenario, during Samyama Integral Yoga meditation on your cushion, you may even gain a basic understanding of the meaning of this pain. Furthermore, you can achieve pure presence during meditation.
Patanjali and the eight-limbed path of yoga
Patanjali created the eight-limbed path of yoga; this fact helps you better understand its origin and meaning.
This is divided into three parts:
Yama (the five ethical commandments)
Niyamas (these summarize five personal rules for how to treat oneself; these include asanas, pratyahara, pranayamas, etc.). Yoga exercises help to stimulate or maintain the flow of energy—the energy channels are thereby opened; breathing exercises (pranayama) help prepare the body for pratyahara, dhyana, and dharana. Pratyahara is considered "withdrawal of the senses"—you no longer concentrate on memories or the mind.)
Samyama (If the previous processes have all been completed successfully, you reach Samyama)
Step by step: Make your way forward slowly
Thanks to the information presented in this article, you have gained a good overview of what you can achieve with spiritual Samyama. It's important that you begin slowly and very consciously. Over time, the individual steps will become easier for you. If you find it difficult, you should look for a suitable online offering that describes the individual steps in more detail. Intensive courses can help you delve deeper into the subject and experience the state relatively quickly. Of course, the experience will be as intense as is right for you at the time.
Have you already had experience with Samyama? If so, how did it go for you, and what perspectives have you been able to change as a result?
Why is children’s yoga good and fun?
by Nick on Aug 12 2022
Children's yoga is good and fun
Recently at a mother-child gymnastics class: While the mothers were busy with postnatal exercises, the children impressively demonstrated how naturally children practice yoga . Marie, Lucia, Nikos, and Finn lay on their stomachs as a baby quartet on a giant play mat – not on a yoga mat, at that – and diligently practiced the cobra pose. They pushed themselves up onto their tiny hands and very slowly raised their heads. Then they stretched their arms, tensed their shoulders and backs, and finally returned to the starting position, tirelessly repeating the exercise. Lucia and Nikos had recently learned to twist, and lying on their backs, they now managed to sit up. Marie and Finn, who could already sit up independently, did so with their legs casually spread. Some yoga movements are so natural that we all practice them instinctively before we can walk – practically from birth.
Children's yoga – exercises for all senses and good mood
From toddlers to teenagers: Children of all ages can be introduced to yoga exercises in a playful way. Yoga is good for children because there is never any pressure to perform. Some children experience this pressure as early as playgroup – and it usually grows into a heavy burden later in kindergarten, school, or sports club. Yoga is different. Yoga creates balance; children learn to trust their bodies and to feel themselves. The calm and concentrated, yet relaxed atmosphere of children's yoga is a welcome change from the stress that even small children increasingly experience. When mothers or fathers practice yoga exercises at home, the offspring are generally interested.
This initial contact with yoga is perfectly fine. However, if children show sustained interest, we recommend enrolling in a yoga class for children. Qualified teachers ensure the correct execution of movements and select child-friendly exercises. They also package the yoga elements in short stories and games, tailored to the respective age group.
How a yoga class for children works
Some yoga schools offer classes starting at kindergarten age. Yoga teachers should, if possible, have additional training in early childhood education so they can consider the needs of young children and adapt their teaching style to their physical and mental abilities. For schoolchildren, taster courses are also offered as part of open all-day classes or through sports clubs – an alternative if the nearest yoga school is too far away. A yoga class for kindergarten and elementary school children contains calming, harmonizing, and activating elements. The class begins with welcoming games and simple relaxation and breathing exercises, sometimes involving small children's favorite stuffed animals. Modified asanas follow. Inspired by traditional yoga postures, they often differ in name and execution. Many children love the sun salutation sequences, especially when a fitting story about the sun as the source of life is told. The classes usually end with silent exercises or relaxing massage games. Teenagers feel most comfortable in special yoga classes for their age group because doing yoga with people of the same age is simply cooler than a regular class with a correspondingly higher average age.
Little yogis have special requirements
Whether it's playful yoga with lots of additional elements or a child-friendly adaptation of Hatha Yoga: with a variety of well-coordinated exercises, children will never get bored. Meditative exercises can also be easily integrated if the surroundings are exciting and understandable for children. Children like to imitate and thus discover the asanas. Teachers therefore have a role model function in the truest sense of the word; they must engage with the children, offer support, and show empathy. Sincere praise is good for children, but don't overdo it: children instinctively sense when the praise isn't meant sincerely. The most important thing is that children act on their own initiative and enjoy what they do – just like babies, who develop both mind and body through their movements.
©iStock.com/travnikovstudio
by Stefan on Aug 10 2022
Yoga for a good mood and more joy in life
It's not uncommon to find yourself in a bad mood in everyday life. It often passes within a few minutes or hours. However, if it persists longer, it's difficult to cope with. There are various tips and tricks to alleviate this depressive mood. The more severe the condition, the more caution is required. If you have mental health issues, you should always consult a doctor; otherwise, simple yoga exercises can provide tremendous benefits. You'll find all the important information in this article.
Mood swings are normal – don’t panic
Perhaps you're one of those people who are repeatedly affected by such lows. We can reassure you: generally, bad moods, sadness, anger, or annoyance are completely normal and nothing to worry about. The only important thing is that you find a way to deal with them. It doesn't always help to hide in bed all day or to mistreat others around you.
Yoga can be a valuable resource in this context and provide new energy. The various asanas make many people happy and vital. Combined with your breathing, you can make a huge difference in your well-being, in your mind, and in your body.
Yoga and bad mood – the benefits
Exercise generally helps to get the system moving and eliminate energy blockages. Yoga, of course, is part of this. It's important that you accept all your feelings and don't suppress them.
Yoga is beneficial because you work with both breath and movement. Breathing is also integrated into each asana, resulting in a holistic effect.
Inversions , in which you lower your head (such as downward dog, etc.), are especially perfect for shifting your thoughts. Your blood flows better through your body, and your mood usually improves quickly. You'll also be able to look at various situations in your life that have been putting you in a negative mood from a different perspective.
Yoga helps you look at your life with renewed energy and more joy. Of course, the issues that make you feel bad won't all go away. Thanks to the more neutral attitude provided by yoga, you'll experience a different perspective and can therefore explore different approaches to solutions. The picture you have of your life will change.
Thanks to these effects, yoga is increasingly being offered in combination with conventional therapies.
Which exercises can help you?
To help you quickly increase your energy and bring your entire system into balance, we'll show you the best exercises. These are suitable for both beginners and professionals.
1. Warrior II
This position is very important for your well-being. It promotes clarity and presence in the present moment. The benefit is that you focus solely on the here and now. This eliminates many worries – which are often responsible for making you feel bad. It also strengthens your grounding and provides more courage.
For the exercise, stand upright with your right leg back and your right foot at a 90-degree angle. Your left leg remains forward and bends at a 90-degree angle. Keep your hips facing forward. Raise your arms forward and back, parallel to the floor. Stay here for a few breaths before changing positions.
2. Shoulder bridge
This exercise is great for opening your heart space and recharging your batteries. It also allows you to bring more energy into your heart chakra. This has a direct impact on your health and well-being. The pose can calm your mind and help release negative emotions.
Lie on your back on your yoga mat . Place your legs under your knees (approximately hip-width apart). Then push your pelvis upward. Clasp your hands underneath your back. Stay in this position for a few seconds. Breathing plays a key role; breathe in and out deeply. As you inhale, lift your pelvis; as you exhale, lower it.
3. Handstand/Headstand
Another exercise that is particularly valuable for depression or bad moods is the headstand or handstand, which you can easily do with a little practice.
For the headstand , place your head and hands on the floor to the left and right. Now try to move upwards with some momentum. Practice a few times – it will get better and better. The handstand requires even more practice. You should have sufficient arm strength to be able to perform this position well. Practicing against a wall can help. If you're unsure, you can ask a good friend for help.
This exercise directs all your blood flow to your head, helping you see situations from a different perspective. Ideally, you'll discover the positive aspects.
4. Cobra
The cobra pose can be practiced within a flowing sequence of movements. It helps you build self-confidence, be braver, and, above all, open your heart. This is especially important when you're feeling sad or lacking confidence.
For the cobra pose, lie on your stomach and place your arms to the left and right of your face. Now lift your upper body upwards and breathe deeply.
Regular practice – more well-being
You'll notice a change in your being when you practice them regularly. You'll no longer feel exhausted or overwhelmed by a bad mood. The more often you do the exercises, the better you'll feel. Ideally, you should combine the exercises with a short meditation on your comfortable cushion .
Have you ever practiced yoga when you were in a bad mood? Did it help you?
Corporate yoga as health prevention: What do you need to know?
by Stefan on Aug 04 2022
What is the decisive factor for running a successful company? The health, motivation, and vitality of employees. Those who feel balanced, comfortable in their bodies, and healthy can perform significantly better. This is precisely what matters for increasing the success of a business. You'll learn how yoga can help and all the other important information in this article.
Problems at work: results in poor career success
Numerous businesses report employee absences due to illness. A number of illnesses have increased noticeably, especially in recent years. In addition to back pain, psychological problems are the main reason employees stay home. Too many employees are absent too often, leading to problems within the company. Tasks and internal processes cannot be implemented as desired.
As a supervisor or manager, you should take your employees' physical warning signs seriously. Conversations with employees and other measures can help ensure you take good care of them. In-house yoga classes are increasingly being offered. The asanas from Buddhist teachings are said to provide relief.
Why is yoga useful in the workplace?
If managers are open to change, introducing regular yoga classes could be a great idea. As mentioned earlier, back or neck problems in particular are often a reason why an employee cannot perform to their full potential or even has to stay home.
a) Yoga is good for back problems
Anyone with back, neck, or shoulder problems can incorporate yoga into their daily routine. Especially for office workers, yoga is a welcome change to feel fitter and more energetic. As an employer, you should also ensure that sitting on an office chair and desk isn't harmful to the body. High-quality office chairs and a height-adjustable desk can be a good solution.
Line managers, managing directors, or department heads can encourage employees in their company to participate in these athletic, relaxing exercises. The most important asanas can be practiced together on the mat in a class.
b) Better posture: less pain and more self-confidence
Many people's posture is neither good for their body nor for their appearance. Therefore, it's essential to work on it. With the help of numerous yoga exercises, you can achieve significant change. Always remember: Buddhist teachings not only help you feel more comfortable in your body, but also improve your mental well-being. Posture plays a significant role in this context.
c) Improved resilience: You can deal with difficulties better
Yoga followed by meditation on your pillow will help you calm down and strengthen your mind. Employees under a lot of stress, in particular, should take the time to practice yoga every day. Therefore, it's advisable for companies to offer daily yoga sessions. This way, each employee can choose when they want to attend—it's especially relaxing after work. But even during your lunch break, it can help you enter the afternoon feeling more refreshed. Problems and challenges at work seem smaller and can be easily managed and resolved.
d) Cohesion is strengthened
In addition to the physical health of each individual, cohesion within a company is of course paramount. Joint activities such as company outings, an after-work beer, or in-depth, strenuous yoga sessions can help strengthen the sense of togetherness. They also increase employee physical activity, which, in the best case, also improves health. To ensure that as many employees as possible participate, it is advisable to schedule the sessions during the group lunch break or immediately after work. This allows many people to participate.
e) Mindfulness and focus are improved
To achieve good results, employees need to have an appropriate attention span. This ensures that work is done correctly. The asanas can help you concentrate better and be more mindful. This makes it easier for you to relax again and again.
f) Harmony between body, mind and soul
To promote harmony within one's own system, companies should offer daily yoga sessions. Over time, every employee who participates will notice a significant change. The balance between body, mind, and soul ensures that daily activities run smoothly, inner peace prevails, and challenges are met without stress.
woman practicing yoga in the office
What requirements must be met to participate?
Yoga sessions should normally be designed so that everyone can participate. However, any physical complaints should always be checked by a doctor. This ensures that the employee is permitted to practice yoga.
Company yoga: a brief overview
The concept of a class is designed so that everyone, young and old, beginners, and professionals can participate. To achieve a holistic effect, a yoga class consists of various aspects:
Asanas are the physical exercises
Pranayama (breathing exercises)
meditation
Those who indulge in these three things are doing themselves a favor. Body, mind, and soul can relax and recharge.
While the classes always follow the same structure, different topics can be addressed. If the focus is on the back, the focus is primarily on exercises that relieve pressure on the spine. If employees want to work out, they can try flowing Vinyasa or Ashtanga yoga. Yin yoga is ideal for finding relaxation and loosening the fascia – if employees are in action mode all day, restorative asanas can balance the metabolism and the mind. The variety of yoga exercises is very wide, so everyone can find something suitable for themselves. This is provided that a variety of classes is offered.
Another important factor is that the yoga instructor is professional and can respond well to the needs of the employees.
Do you also practice yoga at your company? If so, what benefits have you noticed?
How can you find your personal mantra?
by Stefan on Jul 31 2022
Life is full of challenges – you're probably familiar with that. Little motivational quotes or phrases can help you stay on track and remain happy. One word can often make a big difference. If you're looking for the best mantras, this article might be helpful. Be inspired and find the phrases that motivate you every day and keep you in a positive mood.
What is a mantra?
Are you wondering what a mantra actually is? Then we can give you the answer right away. A mantra is a phrase that has positive energy and has a motivating effect on the person being uttered. Mantras originate from Buddhism and Hinduism. They were used there thousands of years ago. Even today, they hold a high value in prayer.
In this country, the sacred syllables are becoming increasingly well-known and are finding their way into various rituals.
When reciting mantras, it may be advisable to use the first person. They can also be very versatile. Many people use traditional mantras from Buddhism and Hinduism. If you prefer to use other positive beliefs as your mantra, this is also possible. In this case, it is important that you always speak of yourself in the first person—for example, "I am wonderful." This type of mantra can also be called an affirmation with a positive effect.
How can mantras help you?
To find your personal mantra, it's important to figure out what you want to change. Mantras are often used for these purposes:
To increase the feeling of serenity
To increase inner peace and improve one’s well-being
To direct your thoughts in a good direction and stay positive
To calm the mind, soul and body and increase mindfulness.
The right mantra can also be helpful in improving illnesses.
Powerful mantras help you avoid being dragged down by negative energies.
If you are dealing with a lot of fear and worry, use a short mantra to focus on the good things in life.
In addition, mantra meditation increases self-confidence and success.
Positive mantras can be helpful when learning.
How can you find your personal mantra?
There are various options here. This depends, among other things, on your own willpower. If you're very creative, for example, you can compile your own mantras based on the desired effect and recite them daily during meditation on the cushion . You know how powerful mantras are—that's why it's good to repeat them as often as possible, ideally throughout the day. Over time, it will become a real routine.
However, if you find it difficult to find your own mantras, you can get support.
On the one hand, you have the opportunity to get in touch with a good guru who knows your deep issues and can help you find the right mantra for, for example, more peace in your life.
You can choose your favorite mantra from the wide world of different mantras and meditate with it.
If you devote yourself to an official teaching, you will automatically come into contact with the mantras that are used there.
Important points to consider when finding the perfect mantra to chant are:
The image of the mantra – when choosing a mantra, you should look at the image that appears in the video, for example. For Om, for example, it's a very abstract image; for others, it might be Shiva, Durga, etc.
The sound of the mantra plays a significant role. It's best to play it back and tune into it. Does it give you strength? Does it make you feel good? Then it's the right thing for this moment.
What are well-known mantras?
To give you an overview of well-known mantras, we would like to list a few below.
So you can listen to them and decide according to your personal taste or feeling.
Om (sacred sound of creation)
Soham (unity between Shiva and Shakti)
Om Namah Shivaya (this is a healing mantra; can strengthen self-esteem and improve inner balance)
Om Shri Ramaya Namaha (this is a mantra of homage to the God of joy and goodness)
Om Namo Narayanaya (Narayana means Alpha and Omega in the universe, thus strengthening self-realization with Narayana)
Gayatri Mantra (this mantra helps to facilitate access to the universe, the universal consciousness can be opened)
Om Shri Durgayai Namaha (helps to feel the energy of selfless love)
There are countless others that could be good for you. Here's a brief overview of the most popular ones.
Why can mantras help?
Whether you use a phrase you wrote yourself as your mantra during yoga on the mat or one of the mantras from Hinduism or Buddhism, the principle is always the same. You repeat a few words over and over again, which changes your brain structures and causes your life to adapt. The same thing happens when you constantly engage in negative thought loops. That's why it's all the more important to immediately become aware of them when negative thoughts arise.
In other words:
Negative thoughts ensure that the negative thought strands in your brain become larger and wider
Positive thoughts lead to the positive neuronal connections becoming increasingly stronger
If you always think negatively, it will automatically lead to many negative situations in your life. The same applies vice versa. If you always think positively, only good situations can come into your life.
A mantra can help you pave these new pathways in your brain. Always remember: Mantras must be repeated for a specific amount of time every day.
Do you use mantras? If so, what are your favorites?
7 important reasons why a yoga retreat is worthwhile
by Stefan on Jul 12 2022
Are you looking for relaxation, exercise, and like-minded people? Then a yoga retreat could be just the thing. Everyday life is demanding, and many people reach the point where they finally want to find a way to relax. Whether you've been on your spiritual journey for a long time or are just beginning, in this article you'll learn the most important reasons why attending a yoga retreat is worthwhile.
Rustic Wooden Carved Sign For A Spiritual Retreat Against A Beautiful Leafy Backdrop
Term Retreat: What is a yoga retreat?
Yoga retreats are becoming increasingly popular, and many people long for this very special time away in a beautiful house amidst a wonderful natural setting in the tropics or in the heart of Europe. The trend of incorporating yoga into daily life is also growing. Therefore, in most cases, it's a good idea to combine these two factors.
The word retreat means something like "withdrawal ." This is exactly what you'll experience on the various retreats. Especially if you choose not just a yoga retreat, but also a silent retreat. Here, the focus is on mindfulness, silence, and engaging with one's inner life. Most people also do a digital detox, which further strengthens inner peace. For more variety, it's worth looking around for the best yoga retreats with the best yoga styles.
Because most retreats are held amidst stunning natural scenery, you can look forward to more than just a wonderful yoga journey. The power of nature will flow over you, and you'll emerge from everything feeling significantly more empowered.
What are the seven reasons to attend a yoga retreat?
If you're wondering whether booking a yoga retreat is the right decision, consider the reasons. If several of them appeal to you, it's worth trying this new experience.
Group of young women are meditating in park on summer sunny morning under guidance of instructor. Group of girls outdoors are sitting in lotus pose on yoga mats on green grass with eyes closed
1. You have plenty of time for yourself
Everyday life is stressful, and often there's hardly any time for yourself. If this is the case for you, then you should step out of your usual environment for a while. A yoga retreat can provide the foundation for recharging your batteries and having plenty of time for yourself. Distractions are limited, because apart from yoga sessions, delicious food, nature, and yourself, there's nothing to stress you out.
2. Great new acquaintances
Depending on where you live, there are often not many people who think like you. On a yoga retreat, however, you will meet many like-minded people. This will strengthen you in a lasting way. Often, you can maintain contact even after the yoga retreat.
3. You do something good for your body
If you don't get much exercise or movement in your daily life, a yoga retreat can strengthen your body and change your habits. Once you've gotten to know yoga, it will be much easier for you to incorporate daily asanas into your morning or evening routine. You'll notice a difference in your body relatively quickly if you practice yoga sessions daily during your retreat. You won't want to miss this – even in a stressful daily routine.
4. Pure relaxation
Body, mind, and soul are stressed or under pressure when everyday life is challenging. Most people have chosen their daily routine so that they can barely keep up. Therefore, it's important that you take a week off to enjoy the peace and quiet and find inner peace.
But it's not just your mind that can relax: Because the accommodations usually offer the finest vegan/vegetarian food, freshly squeezed juices, and dishes with nutritious superfoods, your body can recharge. In addition, factors such as women's circles, cacao ceremonies, meditation, and breathing exercises play a significant role in helping you fully focus on yourself.
yoga retreat on the beach at sunset, silhouettes of group of people meditating
5. Mindfulness training
Most people are familiar with the inner turmoil: a thousand thoughts and all the things on the to-do list. It's no wonder people long for a new experience and a vacation. On a yoga retreat, you'll experience a completely different life. During this week, the outside world plays a less important role; instead, you direct your entire focus on yourself and your inner world. This strengthens your awareness of the moment and allows you to experience what it feels like to be neither in the past nor in the future, but in this very moment. Suddenly, fears, worries, and insecurities disappear because you can fully immerse yourself in the present.
You'll learn mindfulness while eating, during a yoga session on the mat , while showering, or while taking a walk. You can take this skill with you into your future life.
6. You will learn new yoga styles and intensive meditations
Those looking to intensify their yoga practice can treat themselves to a yoga retreat. As a beginner, you should make sure that the individual sessions and yoga exercises are designed for newcomers—otherwise, it may be overwhelming.
The combination of yoga, breathing techniques, and meditation on a cushion is very beneficial. Many yoga retreats offer excellent sessions for inner balance, focus, and increased mindfulness.
7. Broaden your horizons: You get to know yourself better
In everyday life, we often fail to adopt different perspectives on life. In this context, experiences like attending a yoga retreat can be just the thing for getting to know yourself better. Yoga, meditation, and breathing exercises also help broaden your horizons. By engaging with yourself, you'll discover other sides of yourself. Furthermore, through conversations with other participants, you'll learn about their lives—this provides you with the perfect foundation for self-examination and viewing your life from a higher perspective.
Former problems no longer seem so significant, you discover ideas for improving things in your everyday life, and, ideally, you realize how unique you are and that you can take control of your life. Those who participate in a retreat should take advantage of the shared evenings and activities to learn about other people's experiences—these can, in the best case, be life-changing and deeply inspiring.
Have you ever participated in a yoga retreat? What was your experience?
Switch off and stay fit with yoga
by Stefan on Jul 10 2022
During a yoga practice, participants are entirely focused on their own bodies. Breathing and movement are only relaxing if they are performed intensively and for a sufficient length of time, according to the instructions. Due to its pleasant relaxing effects on body and mind, this intensive exercise is now even used for therapeutic purposes to alleviate symptoms.
Bring body and mind into healthy harmony
The connection between physical fitness and mental health has been recognized and practiced in Asian teachings for thousands of years. Those who practice yoga today in the Western world unite body, mind, and spirit in a mindful way. It's deceptive that the sport appears slow. When performed correctly, it's so strenuous that yoga professionals describe the effect as "internal sweating." Depending on your fitness goals and physical ability, there are also easier variations.
Combine water sports and soul gymnastics
SUP yoga sounds like a cross between a sports car and relaxation exercises. In fact, it's more of a combination of yoga exercises performed on a SUP (stand-up paddleboard). For those who have never tried yoga on a SUP before, attending a class beforehand is helpful, but not absolutely necessary. The most important basic exercises are well and thoroughly explained in online videos and tutorials. This variation is also about consciously controlling your body and breathing, focusing your mind, and thus relaxing more effectively.
Yoga as a healing aid for everyday ailments
The faster the zeitgeist becomes, the more frequently various everyday complaints arise. Movement patterns have also changed from frequent standing and walking to increased sitting. The demands of a performance-oriented society also cause psychological symptoms. For many of these, physical exercise is more effective than medication. For example, doctor-prescribed yoga has been shown to prevent migraine attacks. Likewise, in mild cases, inner restlessness and nervousness disappear simply through concentration . The state of relaxation lasts for several hours after exercise.
It's best to start small
Not every yoga exercise is beneficial for children at a stage of physical development. However, many versions also help them combat the complications that arise from school stress and minor everyday childhood ailments. When parents playfully encourage even the youngest and smallest children to be more mindful of their bodies, they are making a beneficial preparation for their later, conscious lives as adults. Even fidgety children become calmer, more focused, and finally tired. Adaptations are also possible for people with limited mobility and during recovery.
Children's yoga is good and fun
Incorporating the philosophy behind yoga into your life
No one has to slow down their lifestyle to benefit from yoga. Even just half an hour of time out, two to three times a week, significantly changes their outlook on life. The daily hustle and bustle can be more easily removed. Thoughts about work and business are completely blocked out. Of course, comfortable accessories are essential for a concentrated movement sequence while maintaining a yoga posture that is gentle on the joints and back. Depending on their enthusiasm for the sport, people also move more consciously in their daily routine, thereby further promoting their overall health.
Conclusion:
Yoga is part of daily routine in India and many Asian countries. When practiced correctly, it maintains health and, with frequent practice, improves quality of life, both physically and mentally. Children and the elderly, those with limited mobility, and those recovering from illnesses can also incorporate customized yoga exercises into their daily routine as a preventative measure against future problems.
Moving meditation - the positive effects on health
by Stefan on Jul 05 2022
Moving meditation – the positive effects
Do you enjoy inner peace, but find sitting still difficult? Then you're one of those people who won't enjoy silent meditation on a cushion. Osho sums it up perfectly in his writings. These days, it's not surprising that people have little use for silent guidance—this is primarily because the energy within us is often too turbulent to find peace. This article shows you what you can do in these cases.
Life has changed: The soul longs for liberation
Many people's lives have become significantly more stressful than they were just a few years ago. Therefore, spiritual practice also needs to be adapted.
If the following points apply to you, you should try this new form of meditation:
You find it difficult to sit still and find peace in this way.
You want to get to know yourself better, but the silence of meditation scares you.
You lead a life in which you constantly sit and your body needs to move.
You like exercise and want to integrate it more into your life
Do you feel the desire to explore your inner life, your feelings and your thoughts?
You have tried to meditate in silence several times and have never succeeded.
If you have had this experience, then you can try Ohso Meditation, which integrates dynamic elements.
How does Osho’s active meditation technique work?
Today's human beings are no longer designed to find stillness in peace and quiet and just sit all day. First, all excess energy must be released – this isn't always possible on your new meditation cushion .
That's why you should look for alternatives. The five phases of dynamic meditation can help you here.
Phase 1: Charging, breathing
This first phase of Osho meditation involves you breathing with your eyes closed for ten minutes, inhaling and exhaling deeply. It's not about practicing a specific breathing technique. Rather, you can decide for yourself how you want to breathe. You'll notice relatively quickly that this type of breathing has an impact on your system. Because this meditation technique doesn't follow a fixed pattern, your thoughts and attention remain constantly present. Furthermore, it actively triggers various emotions stored in your body.
Phase 2: Catharsis – letting everything out in the Osho Kundalini Meditation
The previous phase is characterized by old feelings surfacing. Now it's about letting them out and giving them space. You can scream, dance, shake, laugh, cry, hit a pillow, or simply sit quietly. Certain yoga exercises can often help. This phase lasts ten minutes.
For the greatest possible effect, listen to your gut feeling and surrender to your emotions during active meditation.
Phase 3: Get in touch with your life energy
To complete the previous two phases successfully, you'll jump up and down for ten minutes in the third phase. The special thing is that this impact causes the Kundalini energy to flow all the way down to the pelvic area (sacral chakra area). Your life energy is boosted. When you land, you should also make the sound "whoa!" This section is accompanied by rhythmic music.
Phase 4: Meditation
The previous phases were intended to allow the excess energy to flow and to calm down. The high energy is now at its peak. For the next fifteen minutes, it spreads throughout your entire field. You become quieter.
Phase 5: Celebrate yourself
Ohso emphasizes that the final phase of active Osho meditation is very important. In this phase, you celebrate life. You can dance, sing, and simply move. During these fifteen minutes, you slowly become accustomed to everyday life again. It is therefore also considered a bridge between the stillness of meditation and your busy daily life.
What is important when practicing dynamic meditation?
Those practicing this form of meditation for the first time may be surprised at first. This is primarily because it's a completely different way to find peace.
These points are important for your success:
a) Practice acceptance
It doesn't always work right from the start. Disturbing thoughts often arise, but they're okay to be there and don't need to be judged. It's also perfectly normal for the different phases to be different. While sometimes the meditation phase is strenuous, other days you lack the motivation to dance. You're allowed to accept all your feelings, rejections, thoughts, etc.
b) Give yourself some time to get into it
Give yourself a little patience until you feel comfortable with this form of meditation. After a few attempts, you'll know whether dynamic meditation is right for you and your daily life. Those who engage in particularly mentally demanding activities during the day can achieve good results with this form of meditation.
c) Do the meditation for at least 21 days
To notice a difference, it's important to maintain the routine for several weeks. This is the only way to accustom your body, mind, and soul. There are special courses offered by centers where Ohso meditation is part of the daily program. Many practitioners report a noticeable difference in their well-being after just a few days. In addition to physical changes, it also affects the mind. It also strengthens mindfulness of oneself and the environment.
d) Group dynamics have a strengthening effect
Of course, you can prepare your mat and cushion now and start the routine. However, it's often better to do it together with like-minded people because the motivation and enjoyment are much greater.
Have you ever tried this form of meditation and the dynamic exercises? How did you like it, and what did you learn?
Yoga and cycling – the perfect team
by Stefan on Jul 03 2022
Do you love cycling and want to support your body even further? Then yogis recommend the asanas of Buddhist teachings, which will take you to an even higher level. Yoga is generally considered an ideal balance to other sports. This article explains why yoga is particularly beneficial for cyclists. Prepare to be amazed.
Why do yoga and cycling go so well together?
First and foremost, yoga helps you prepare successfully for a bike ride. At the same time, yoga sessions are perfect for recovering from a strenuous ride. The posture while cycling through nature can sometimes be stressful, so you need a balance to protect your body. Stretching is a first step to feeling better.
How do you prepare for your bike tour?
These tips are especially important if you're planning longer tours—for example, on your hiking vacation. But they're also useful for shorter trips.
Before you get on your bike, you should first get in touch with yourself. Try to be aware of your body and concentrate on your breathing. This can be quite a challenge for first-timers. That's why you should take plenty of time on your meditation cushion , especially at the beginning. Enjoy the first few minutes and gradually connect with yourself. With a little experience, this will become faster and more efficient. If you're unsure, yoga classes could be helpful at first. These will ensure that you have your first contact with yoga with a competent yoga teacher. If you succeed in connecting with yourself, you will have a good foundation for a more relaxed ride afterwards: your body awareness will be much better, and at the same time, you will be able to distribute your energy better because you'll be more aware of yourself. When you warm up, you stimulate blood circulation, which in turn has a positive effect on your muscles and your performance.
While driving: Important tips
Of course, the time spent riding also plays a significant role in avoiding feeling too exhausted after the ride. If you feel any pain, you should first dismount your bike and stretch. Gently moving your upper body and stretching your legs can help you get back on the saddle with renewed vigor.
After the trip: rest and relaxation
Most cyclists are initially exhausted after the ride. Nevertheless, it's important to react correctly. The body needs to stretch to relieve pressure on the shoulders, legs, back, and arms. Those who do the right exercises on their travel yoga mat can expect significantly less muscle soreness and other aches and pains in various body areas.
Tip : Even if you want to use your trip to do as many tours as possible, you should always consider your health. If it's under the weather, the rest of your days will be ruined, and you'll end up just sitting in your hotel.
Caution : Cyclists who have pushed themselves to their limits may want to wait a bit before their first yoga session. Stretching too much at that point may actually worsen the muscle tears. Therefore, it's advisable to wait until the next day. However, this only applies to those who have pushed themselves to their physical limits—not after leisurely bike rides.
What exercises can you do?
If you have no experience with yoga for cyclists, the following tips may help you.
a) Before exercise
Eagle Pose (Bend your arms in front of your chest and cross them. Place your left elbow into the crook of your right arm. Now raise your forearms upward, so that your left palm touches your right. This exercise stretches the upper back. Switch sides after performing it.)
Cat-Cow (This exercise is almost always recommended. You get into a quadruped position. Your back is arched once, and then you arch your back).
Standing forward bend (You can do this exercise before or after your workout. Stand upright and lower your upper body. Your hands touch your toes, the floor, or your knees. This position is good for back pain).
b) After the tour
Post-tour exercises are very important to prevent muscle soreness or other pain.
Pyramid (You take a lunge. The upper body is then bent forward – horizontal position. This position is then held for at least one minute, after which you switch legs).
Downward-Facing Dog (Every yogi knows this asana. You go into cobra pose and pull your butt back, stretch your arms and legs, and stay in this position. Your back and the back of your legs are perfectly stretched).
Seated forward bend (You sit on your mat or grass and stretch your legs. Your upper body bends forward. This pose is perfect for stretching the back legs).
Temple pose (Stand on one leg and raise the other leg, placing it over your standing leg. Your upper body bends and you squat slightly. This exercise is good for the gluteal muscles).
In addition to these exercises, meditation after a bike ride can help you feel more connected and calmer. If you're cycling through nature, you can also take the time during your ride to sit in the grass and close your eyes. These few minutes of focusing on your inner self are beneficial and will help you feel more focused, more vital, and stronger.
Do you cycle regularly? If so, have you had positive experiences with yoga?
by Nick on Jul 01 2022
Men, Women, and Yoga. When we think of Asian images of yoga, we primarily notice men in the lotus position. In Western yoga, however, women dominate: They attend adult education courses and private yoga studios or book yoga classes at the fitness center. Official figures vary between 5 and 20 percent of men per class, yet many women have not seen a single man in their yoga class in all these years.
Are there typical yoga men?
There are two main clichés:
Most men are considered more ambitious than women. When they attend a yoga class, they often want to achieve something: to feel fitter, healthier, more efficient, more flexible, younger, more potent. Perhaps also more balanced and, in their own way, more fulfilled. Some want to be admired and enjoy the looks of the women in the class. So it's no wonder that more and more managers and entrepreneurs are attending yoga classes; perfectionists are even traveling to the Asian countries where yoga originated to learn the most authentic form of yoga. Others are training to become yoga teachers, which means leading a more or less all-female team. And don't men always prefer to lead rather than be led?
On the other side is the rather unathletic, slightly overweight man. These men admire women and get along very well with them because they possess a high level of inner femininity—the perfect yin-yang principle, in fact. The women love them and enjoy training with them. Both sides feel comfortable. Did you notice our little wink? Clichés tend to exaggerate. Still, there can be some truth in them. Surely you've had your own experiences.
Masculine and Feminine in Yoga
In yoga, leading can and should always mean leading yourself. This can certainly take place under the guidance of an experienced master. Many dedicated female yoga teachers work as such – and yet are often referred to simply by this term, rather than as masters. There are probably still many traditional ways of thinking in our heads. Yoga is thousands of years old and was a purely male domain in Asia. It has only been in the last few decades that it has become so popular in the West. At the same time, the idea has apparently attracted more women here. Think, for example, of the countless female celebrities who offer yoga programs in books, on DVDs, or on TV and online courses. Many men in the Western world therefore associate yoga with femininity and even with sensuality.
They value the flexibility and health their partners and friends achieve through the exercises. Some researchers suspect that the meditative component intimidates them, especially if they have never engaged with it before. They reject the exercises for themselves, both because of the movements and the other content. In Asian tradition, on the other hand, physical control and fitness are harmonized with the spiritual. To be successful, the (male element) fire, which is associated with Shiva, is necessary. This requires discipline and a rigorous exercise program. But yoga cannot exist without the feminine, radiant element (Shakti), for both are hidden within every human being. The yin-yang symbol symbolizes this eternal undulation of both elements. Anyone wishing to practice yoga should determine whether their yoga teacher has this awareness of yin and yang. Teachers and classes should be chosen carefully. A good indicator is the training path of the instructor (both male and female).
Yoga is unisex
The gentlemen in question are on the wrong track with their above-mentioned assessment. It would be nice if women and men trained together in a balanced mix. Everyone benefits from this togetherness and, in turn, can inspire others. Furthermore, each practitioner works within their physical and mental limits, and yoga, in particular, isn't a competition. So just give it a try!
Image © orangeline
Aquayoga brings water and yoga together – better health
by Stefan on Jun 26 2022
Aqua Yoga: Great asanas in the water – for more well-being
Yoga is wonderful – not only on a yoga mat at home, but also outside. Anyone who wants to combine the warmth of water with the beneficial asanas from Buddhist teachings should gather some information. Aqua yoga is a growing trend and is finding plenty of followers, especially in the fitness scene. Holistic, efficient, and sustainable – this article will tell you about the benefits of practicing yoga in the comforting water. Prepare to be amazed.
What is water yoga?
professional asian woman practice yoga sequence eagle pose (Garudasana) close up in swimming pool, aqua yoga blue water
Yoga asanas are usually practiced on a regular mat in your living room or studio. You probably know it like this too? To add even more fun, people started wondering what effects Yin Yoga or other yoga postures have in the water. This gave rise to water yoga. It's also known professionally as Yoga Afloat . Here, you practice the traditional poses and combine them with the beautiful feeling of the water. You no longer need a mat—instead, all you need is your swimsuit or swim trunks and get started.
The concept is still relatively new, so there are few training courses available yet. However, yoga courses are offered at select yoga centers.
Relaxation and mobility on the water: What do you need to know?
First and foremost, it's important that you find a course that provides you with all the necessary information. Aqua fitness shouldn't be started casually as a beginner.
This variation can be particularly helpful for yoga beginners, as relaxation often sets in more quickly. We know this phenomenon from babies or from hot baths. Warm water ensures that the body, mind, and soul can relax.
Advanced yogis can improve their fitness by following appropriate sequences. These are well-coordinated and performed at a brisk pace.
The temperature should be between 32 and 34 degrees Celsius to ensure comfortable practice of the asanas and breathing exercises. Warm water is particularly beneficial for the muscles.
The depth of the pool must be approximately 1.30 - 1.50 meters - this allows the aqua exercises to be performed perfectly.
Who is Aqua Yoga ideal for?
Are you wondering whether you should also integrate the element of water into your yogic practices?
Experts emphasize that water yoga is suitable for everyone, regardless of whether you have previous experience with the exercises. And you don't have to be an athlete to get started today. Those who are overweight are welcome to try yoga in the water. Pregnant women can also perform certain exercises without any problems – but a doctor should always be consulted beforehand.
This group of people may only practice water yoga under certain conditions:
If you're someone who suffers from cardiovascular disease, it's better to find a different style of yoga.
High blood pressure can also make it unhealthy for you.
Anyone who suffers from inflammation of the veins should avoid water yoga.
Everyone else can try out the new trend and be inspired by it. Can't swim? No problem – if the pool isn't that deep, even those who can't swim or are very inexperienced can try aqua yoga. The prerequisite is that you're not afraid.
Young woman wearing swimsuit doing meditation on the depth of swimming pool
What are the benefits of yoga in water?
Today, many people strive for absolute health. Yogis, in particular, follow a holistic approach: they clearly understand that body, mind, and soul must be in harmony. Accordingly, they seek rituals that can establish this balance—yoga, of course, is one of them.
If you choose to practice yoga exercises in water, you will benefit from the following advantages.
a) Relaxation
One of the most significant advantages is the rapid onset of relaxation when you choose this type of exercise. The warmth of the water and the floating sensation help regulate your body, and the carousel of thoughts can calm down.
To recover even more deeply, it is helpful to end the session with a pleasant meditation session on the new cushion .
b) Strength building
Depending on the exercises you perform in the water, you will naturally also strengthen your body. Muscles will be built. The water pressure may require more strength, which accelerates your progress.
c) Joints are protected
If you have problems with your joints, water yoga can be the perfect alternative to yoga on land or other sports. The weightlessness of water protects your joints while strengthening them. It also relieves pressure on your musculoskeletal system.
d) The risk of injury is lower
If your body is sensitive or you often injure yourself while exercising, water yoga can be a great alternative. Overweight people in particular benefit from it.
e) Cardiovascular system is strengthened
In addition to the benefits mentioned above, aqua yoga has a positive effect on the cardiovascular system.
f) Great activity for children and adults
Parents who are interested in yoga can take their children to the class together. Even the little ones benefit from these movement sequences. Those who have gained a good overview of the key information during a class can practice the exercises in their own backyard pool in the future. It's important that the water temperature and depth are appropriate. This way, you and your kids can spend wonderful, active afternoons in the sunshine.
g) Lose weight
Are you one of those people who would like to lose excess weight? Then yoga in water is ideal for this. Make sure the sequences are dynamic to ensure your body is sufficiently challenged.
h) To prepare for birth
If you're pregnant and still want to stay fit, water yoga can be a sensible solution. It's gentle on your joints and prepares you for the moment of labor with special sequences.
professional asian woman practice yoga sequence standing bow pulling pose close up in swimming pool, aqua yoga blue water
How does water yoga work?
Yoga in water and yoga on land do not differ much in the sequence:
The body is warmed up (swinging or stretching exercises)
The exercises are performed one after the other – either in a horizontal or vertical position.
The breathing exercises or meditation at the end are important, but deep breathing is also emphasized during the sequences.
Are you familiar with aqua yoga? If so, what do you think are its best benefits?
Is yoga suitable for non-athletic people?
by Stefan on Jun 24 2022
Is yoga suitable for non-athletic people?
Those who don't like exercise often find excuses for not exercising: too much work, too many to-dos, or a physical limitation. Then there are those who want to change something in their lives and are open to physical activity. Find out whether yoga is also suitable for non-athletic people in this article. Let these tips inspire you, and maybe you'll even lay out your yoga mat today.
Yoga: Relaxation for body, mind and soul
Many believe this isn't a proper sport—the answer is only partially correct. Of course, it always depends on the particular yoga flow. For example, someone who practices a very intense yoga practice with Ashtanga or Vinyasa flows will work up a sweat. Yin Yoga, on the other hand, is more suited to relaxation. Inner peace and physical fitness increase with the right combination of perfectly coordinated asanas.
For these reasons, the Indian teaching with all its targeted exercises is so popular, as it primarily pushes, strengthens and balances the body.
Is yoga suitable for non-athletic people?
In principle, this question can be answered with yes – if certain information is taken into account.
Many yoga studios offer exercises for beginners; these are perfectly tailored to the specific needs of newcomers.
The following section lists important points that yogi beginners should consider:
Yoga for beginners should be designed to make it easy to get started. In this context, it's recommended to start with simple asanas. Downward-Facing Dog, Cat-Cow Pose, Tree Pose, Cobra Pose, and Locust Pose are exercises that can be easily incorporated into your first practice. Child's Pose, Side Twists, and Sun Salutation are also ideal for a successful introduction and a gentle workout.
In addition to the correct exercise sequences, mindset is also crucial. It's pointless to constantly stress about having to do everything right. The most important thing is to pay attention to your body and its associated signals. If you feel pain, you can change the exercise or ask a professional for advice. You'll notice that over time, you'll develop an increasingly better sense of your body. This is one of the best benefits of asanas.
If you're short on time, you should still avoid squeezing the session between two other appointments. Allow yourself enough time for your yoga flow. This way, you can not only physically unwind on your mat , but also relax.
You don't have to compete. Videos or live classes will show you what the perfect postures look like, or poses you can't yet perform – don't let that discourage you. Remember : every body is different and everyone is at a different point in their life, so you don't have to compete – neither with professionals nor with other yoga beginners.
Have you been practicing for a long time and are only seeing limited results? That may be the case, but it's best not to stress yourself out. Be patient with yourself.
If you're lacking motivation, it can help to find like-minded people. Courses are often offered locally or online where you can find motivation. At the same time, it's an opportunity to exchange ideas.
Which types of yoga are ideal for beginners?
Now we come to a crucial question: Which yoga exercises are suitable for beginners?
Of course, there are different styles that are more or less ideal for beginners.
a) Hatha Yoga
Hatha yoga, for example, is considered a perfect place to start. If you're untrained and want to get off to a successful start, use static exercises like child's pose, cat pose, or tree pose.
b) Kundalini Yoga
There's also the option of enjoying a more spiritual yoga practice. Kundalini Yoga helps you harmonize your mind, soul, and body. This ignites the Kundalini energy (sexual energy) and distributes it throughout the body. Anyone who frequently suffers from fatigue or a lack of energy should try this. Because this practice also includes meditation, you can let go of disturbing thoughts and feelings and revitalize your system. This also stimulates and activates the energy in the energy centers (chakras).
c) Yin Yoga
Yin yoga is great if you want to loosen your fascia and stretch your body. In these sessions, the poses are held for significantly longer, thus achieving a significant effect on the body.
d) Luna Yoga
If you're a woman who, in addition to a few extra pounds, also has menstrual cramps, Luna Yoga might be right for you. The exercise sequences are very gentle, making them a great starting point for beginners.
As you can see, there are many different styles, each one particularly suitable for beginners. Over time, you'll become more confident and be able to incorporate new asanas.
e) Ashtanga or Vinyasa
If you want to burn calories and tone your body, you can learn more about Ashtanga or Vinyasa Yoga. These two styles will challenge you more. Hot yoga, which is practiced at temperatures around 40 degrees Celsius, is also great for losing excess weight and overcoming your inner demons.
Meditation as an ideal conclusion: holistic relaxation practice
Beginners, in particular, seek physical activity, peace, and relaxation. To complete the practice holistically, it is recommended to conclude with meditation on the cushion . This allows the breath to calm, and the mind, soul, and body to become even more harmonious.
Do you practice beautiful flows? Are you athletic, or have you even used various asanas as an introduction to your exercise routine?
Yoga for depression: Can it help?
by Stefan on Jun 15 2022
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?
Yoga to combat fatigue in the office – what can you do?
by Stefan on Jun 13 2022
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?