Yoga BLOG

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

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

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

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

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

Who hasn't experienced this: tired in the morning and too fidgety in the evening? Many people's daily lives are overwhelming, sometimes even stressful, making it extremely difficult to find peace and quiet. In this context, it's important to bring awareness and mindfulness into your daily routine as soon as you get up. The same applies in the evening: after work, it's time to relax and prepare well for restful sleep. Yoga can help in both cases. With the right asanas, you'll be awake and fit from the very first minute of your morning. In the evening, it's all about winding down with gentle Yin Yoga asanas . In this article you will learn the best exercises and most important information about relaxation with yoga. Gentle morning routine: Why are yoga exercises in bed useful in the morning? Many people wake up in the morning feeling very tired. If this is the case for you, you can take advantage of the exclusive benefits of yoga. For these simple yoga exercises, you don't need any special yoga props —just sufficient motivation, your bed, a yoga mat , and your body. The advantages of this leisurely start to the day are: With gentle exercises, such as Ashtanga Yoga, you can invite more relaxation, energy, and mindfulness. This is helpful for increasing awareness and focusing more on yourself. This is the perfect way to start your day. The morning routine doesn't have to be long; experience shows that just five minutes is enough to make a noticeable difference in your well-being. Studies show that yoga has a positive effect on serotonin levels, which is why you should definitely incorporate more yoga into your daily routine if you're suffering from depression. Many people also report the positive effects of a yoga session on anxiety. Gentle yoga exercises help stimulate blood circulation in your body and thus bring more oxygen to the cells. When doing a yoga sequence in bed, it is beneficial to breathe deeply to bring as much oxygen as possible into your circulation. Deep breathing can also have a positive effect on your cognitive abilities – anyone who has an intensive job in front of a computer will benefit greatly from it. The best yoga exercises for your morning routine In the following section, you will learn the most important asanas that are ideal for your relaxed morning: a) Knee to chest For this exercise, lie comfortably on your bed or on your rolled-out yoga mat and pull one leg toward you while keeping the other stretched out. Want to work your abdominal muscles first thing in the morning? Then tighten your stomach and lift your outstretched leg and shoulders slightly. Ideally, you should feel a slight tension in your core. If you're still tired when you wake up, skip this part. b) Bridge Lie on your back. Place your feet hip-width apart and push your hips upward. Your upper body lifts off the floor, leaving only your shoulders, head, and arms on the floor. The benefit of this exercise is that you activate your lymphatic system and feel the muscles in your legs and buttocks. The energy flows to these areas and strengthens your entire body. c) Happy Baby Pose This exercise is ideal for stretching the hips. Lie on your back. Then bend your legs and lift them in the air with the soles of your feet facing upwards. Pull your knees toward the floor. Grab your left and right legs with your hands. Feel the stretch in your hips. Keep your back flat on the floor. If you like, you can rock from left to right. It's important to pay attention to your breathing at all times. d) Stretching To adequately stretch your entire body, it's best to assume a standing position. Stand with both feet on the floor and raise your arms. Now bend your entire upper body to the left and then to the right. Fall asleep wonderfully: Yoga for restful sleep To sleep as deeply as possible, it's important to calm your mind. This is best achieved with a mindful evening routine and the best yoga exercises. Before going to bed, it's important to relax – the asanas from Buddhist teachings can help you with this. Why does yoga help you sleep better? Yoga has a special effect on the body, mind, and soul. Many people are burdened by overwhelming emotions and thoughts, which prevents them from getting a deep, restful sleep. The right asanas, along with meditation on a comfortable cushion , can help reduce stress, mental strain, and the whirl of thoughts, improving one's mental state. In the process, blockages are released and new thought patterns are formed. Joy, mindfulness, and gratitude are invited. The best yoga exercises for at home If you are looking for specific yoga exercises to improve your sleep disorder and overall sleep quality, you can try the following: a) Supported fish Lie on your back and support your upper back with a pillow. Your arms are outstretched. Now lie on the floor for a few breaths. Breathe in and out deeply. b) Forward bend while sitting In this exercise, sit upright and, as you inhale, bend your upper body forward. Try to grasp your knee, calf, or toes with your fingers. Stay here for a few breaths. c) Sphinx This exercise is perfect for relaxation, opening your heart, and strengthening your back. Lie on your stomach and place your arms forward, with your forearms and palms resting on the ground. Stretch your legs back. Lift your upper body slightly, making sure your neck doesn't fall backward. Stay in this heart-opening position for a few breaths, breathing in and out deeply. This exercise for restful sleep is easy to understand and perform, making it suitable even for beginners. If you incorporate a few of these exercise sequences in the morning and evening, you'll notice a difference. Give it a try. Do you already practice yoga? If so, do you prefer it in the morning or evening?

Buddhist practice can be applied to numerous problem areas – including traumas that a person has experienced. Everyone experiences numerous things throughout their lives, which in some cases can continue to affect them for decades and trigger negative consequences. Over time, everyone must learn to cope with these experiences and find ways to maintain their self-control. This article will help you get a sense of whether and when yoga can help in this case. What is trauma? First of all, we'd like to explain what trauma is. In psychology, a deeply hurtful event that has changed a person's life is described as a trauma. Objectively speaking, it can be minor childhood events, but theoretically, it can also be major ones, such as war experiences or similar. As a child, this moment is so engraved in the subconscious that it continues to affect the body, mind, and soul decades later. During this trauma, feelings and sensations are separated from the body. Complex traumas can constantly resurface. For example, if a sufferer perceives a certain smell or hears a sound, they immediately feel transported back to their old life. Healing these traumatic experiences requires integrity within one's own body: This means reestablishing contact with the body. The sensations are taken seriously and not downplayed. There are various techniques you can use to free yourself from this. If you are one of those who suffer from it, you should seek help. This could be from a psychotherapy clinic, a hypnosis master, or other energy healers – the important thing is that you find a method that brings you healing. Yoga and trauma: How can yogic teachings be helpful? As already indicated in the previous section, there are various ways to help deal with trauma. So-called trauma-sensitive yoga, for example, is an approach that has been practically tested and theoretically reflected upon. This means that it has a targeted effect on the autonomic nervous system, which is involved in the development and maintenance of trauma. If you have experience with it, you may be familiar with the feeling of being cut off from the outside world and living in your own world. Why can trauma-sensitive yoga help? Anyone interested in this yin practice should seek out a yoga teacher who also has therapeutic knowledge and can understand you. If you start with mindful, trauma-sensitive asanas, you will often notice a difference relatively quickly. It also trains your perception—this is the most important point: You have to learn to strengthen your body awareness, feel yourself, and recognize your own limits. The result is that part of your autonomic nervous system is stimulated. With some practice and regularity of Yin Yoga asanas, you can stimulate your vagus nerve. This is a very important nerve in the human body that has numerous functions. Among other things, it is responsible for connecting mind and body, and it also connects all organs. Two great exercises for you – enjoy the change 1. Kneeling position and posture of the child For this exercise, sit in heel pose and remain there while inhaling. As you exhale, bend forward into child's pose. Repeat this exercise a few times. 2. Embrace yourself To do this, sit cross-legged and breathe deeply. Then wrap your arms around your torso and hug yourself. Stay here for a few minutes. What changes can you feel? Of course, these always depend on the content of the session as well as your own mind, body, and soul. However, in general, many affected individuals report the following improvements: You feel more comfortable and confident in your body again. You feel physically better—your nervous system recovers. On top of that, you rebuild a loving and appreciative relationship with your body. In this context, it's important that you increasingly respect your boundaries. You can also help yourself in difficult moments and know how to behave. Liveliness, mindfulness and the ability to feel oneself increase. Participation in life is possible again. This brings more joy and allows for the development of new social connections. You'll be able to arrive in the present moment, revitalize, and strengthen yourself. These yoga sessions can help reduce physical tension. Can yoga also help with other mental health issues? Some yoga teachers emphasize that conventional therapy for healing trauma, depression, or burnout can be effectively supported with special Yin Yoga sessions. They therefore recommend daily yoga practice for any psychological issues. Ideally, you don't practice the asanas on the mat alone, but with a professional instructor who has experience in this field. Yin yoga is life-changing for many people in these moments – especially when the yoga instructor holds the space and provides support. The calm sequences of exercises help you find inner peace, increase flexibility, and allow yourself to relax more into your own body. Kneeling and trauma: How can conscious breathing help? To increase awareness and better cope with these experiences in the long term, it is important to integrate correct breathing exercises into your daily routine. To do this, sit on your meditation cushion and breathe deeply. This will help you use your breath as your anchor in these difficult moments. This grounds you and brings you back into your body. This means that past experiences no longer have much power over you and the omnipresent moment. In this context, it can be helpful to integrate meditation and breathing techniques into your daily routine. This can also change the neural networks in your brain. To summarize again: Conclusion The most important point – whether yoga or meditation – is that after experiencing trauma, you learn to let yourself fall into your body. You don't have to function during the breathing techniques or the exercises; you simply have to be. You can free yourself from all conditioning, old patterns, and the "pleasure mode." The awareness of one's own being, body, and mind, must be paramount. One's own feelings are always the be-all and end-all—no matter what the teacher or anyone else says. Accepting this, perceiving it, and loving oneself nonetheless is the main task. Have you experienced trauma? If so, how do you deal with it? Do you think yoga could help?

You meet yogis and look at their plates. What do you notice? They mostly eat vegetarian and often even vegan diets. Why do so many yoga enthusiasts choose this lifestyle? Are there purely health reasons behind it or are there also ethical ones? We'll answer all these questions in this article. So stay tuned. Yoga and vegan living: non-violent and conscious Anyone who practices yoga daily will eventually ask themselves how they can bring mindfulness, awareness, health, and growth into their everyday lives. To embark on the path to enlightenment, it's not enough to simply participate in the yoga boom and practice Hatha, Vinyasa, or other yoga styles. In addition to asanas, other behaviors are considered essential for spiritual growth. 1. Non-violence (Ahimsa) plays an important role. “ahimsa pratishthayam tatsannidhau vairatyagah” – this phrase means something like “Those who think, speak and act non-violently create a peaceful environment.” Therefore, it is not only important to be peaceful on the outside (for example, eating a vegan diet), but also to be loving towards ourselves and others in everyday life. 2. The next important point is purity (Saucha). “sautchat sva-anga jugupsa paraih asamsargah” – these words mean: Whoever purifies himself internally and externally, frees himself from external influences (by things or people) It is important to cleanse yourself on all levels: showering regularly, using a tongue scraper, and maintaining inner purity, which we can neglect or damage through external factors (a bad movie, a stupid conversation, or animal products). Do yogis have to live vegan? The compelling answer to this question is "No, not necessarily" – even though these two sutras presented above indicate that abuse of force achieves nothing – on any level. Factory farming, poor working conditions, etc., should not be supported. Nevertheless, everyone, including anyone who loves yoga, is free to eat as they wish. Expert statements also confirm this assumption. Various gurus offer different views. While some advocate for living the most ethical lifestyle possible (which includes avoiding animal products), others emphasize that eating meat in itself is not a problem. Guru BKS Iyengar, for example, explains that the decision whether or not to eat meat also depends on one's origins. This varies drastically depending on the country in which a person is born. In his work "Light on Yoga," he wrote that the inner propensity for violence is a state of mind and does not depend on whether a person eats meat or not. Therefore, you don't have to worry if you regularly practice asanas on your mat but consume meat, milk, fish, and eggs. However, you may find yourself changing your diet over time. This is because it allows for significantly greater spiritual development. For other gurus, a vegan lifestyle is a prerequisite for living in the spirit of ancient yoga teachings. They emphasize that the greatest pain and suffering can be prevented through conscious decision-making about what ends up on one's plate. In summary, vegan food is desirable—however, it's not suitable for everyone, and therefore not for every yogi. The most important thing is to take care of your own health and have compassion for yourself and others. Is a vegan diet healthy? In this context, the question naturally arises as to whether a cruelty-free diet without milk, eggs, meat or fish is healthy for the body. According to the German Nutrition Society, it is possible to follow a vegan diet at certain stages of life. Pregnant women, breastfeeding women, and children should exercise particular caution. However, it is generally possible, as many women already follow a purely plant-based diet during pregnancy and also raise their children without animal products—and in excellent health. Important : Everyone, regardless of whether they are vegan, vegetarian, or omnivorous, should have their blood levels checked regularly. This way, a deficiency can be ruled out. Vitamins B12 and D3, in particular, should be supplemented if the dosage in the blood is too low. In everyday life, it is sometimes difficult to absorb vitamin D3. This is actually a hormone that can be absorbed through exposure to the sun. In winter, production is not possible in our latitudes. It is therefore advisable to have your blood levels checked during this season and to look for a high-quality supplement if necessary. Vitamin B12, on the other hand, is absorbed through the consumption of meat, as cows are also supplemented with it. However, vegans do not have to get their vitamin B12 from living organisms - plant-based sources are also an option. Other critical nutrients include iodine, zinc, selenium, omega 3, and iron . Attention should be paid to consuming the following foods: Iodine is found in seaweed (nor seaweed from sushi) Zinc can be obtained by eating oatmeal or pumpkin seeds. Selenium is found in Brazil nuts Omega 3 can be obtained through flax seeds, chia seeds or walnuts. Iron is found in green leafy vegetables or tahini. Proteins are often viewed as critical, but with a normal, balanced plant-based diet with plenty of fruits, vegetables, legumes, whole grains, nuts, and seeds, this is not a problem. These foods should also be on the table every day to provide all the other nutrients—for breakfast, lunch, and dinner. Why do animal products harm humans? Yoga teachers have many different views and opinions on vegan nutrition. Nevertheless, some points are clear. Cooking a purely plant-based recipe with wholesome ingredients is good for your health. On the other hand, when you eat meat or other animal products, you absorb not only the hormones (added to the animals), but also the stress and anxiety (from the moment the animal is slaughtered or the time it was mistreated). This is something to consider. Milk also contains numerous hormones that are unhealthy and unnecessary for humans. The milk is intended for the calf, not for a foreign breed. In addition, animal foods contain a high proportion of unhealthy animal fatty acids, which are not beneficial for the body. What is the right path for you? Now you've heard a broad overview of the different aspects of yoga and veganism. Ultimately, it's up to you to decide what's right for you. Along the way, you can experiment and find the middle ground that suits your nature. Perhaps this means eating some animal products at first. The following tips can help: Sign up for a yoga retreat or a yoga vacation. Here, you can discover a wide variety of vegan delicacies and delve deeply into the teachings of yoga. This will give you a foundation for freely choosing how you want to live. Daily meditation on your favorite cushion should be part of your daily routine. This can help you learn to better understand your inner voice. Yoga practice can also help you with this. Try a plant-based diet with great superfood recipes and see how you feel. Is your mind clearer? How does your body feel? Ayurveda could inspire you. Have you already explored a vegan diet? Do you eat a vegan diet and practice yoga daily?

The term "dharma" has a powerful meaning in ancient India. You can find the word in texts dating back over 2,000 years. But not only there—you can also discover this concept on the Ashoka Pillar, which is already 2,300 years old. In this article, you'll learn what it means and how you can benefit from it in your daily life. Prepare to be amazed and delve deep into Buddhist teachings. The term Dharma and its meaning The word cannot be translated into English, which makes the exact translation somewhat more difficult. When viewed in the context of Hinduism or Yoga, the term dharma refers to custom, rule, practice, law, or order. Ethical action in nature is also associated with it. In other words, Dharma means living in harmony with nature and cosmic laws. A prominent Indologist (Karl-Friedrich Geldner), for example, translated the word as follows: The syllable "Dhr" can be understood as "to hold." This means that we are enveloped in the Dharma field. It is precisely this that holds us—thus, Dharma is the cosmic field through which we move and which sustains us. The more connected a person is with the Dharma, the easier it is for him to achieve everything he desires. What is the impact of Dharma in Hinduism? Traditional Hindus live according to the Dharma, which shapes the ethics of these devout students. These include, for example: religious rituals Fasting periods direct impact on social connections within the family Moral Sense of justice Preparing the food For a Hindu, truth lies in living according to these rules—in doing so, they believe they are acting in harmony with nature and the cosmos. Those who want to follow a meaningful path and feel happy observe these rules. Although Hindus are very obedient, there is no concrete plan or written code of laws. Nevertheless, followers are aware of the cause-and-effect principle—also known as karma. The more obediently someone lives, the less severe the consequences are. If karma is not followed, this is called adharma. What is the situation among Buddhists? In Buddhism, things are a little different. Here, Dharma stands for the law proclaimed by the Buddha. It is the teaching of the "Four Noble Truths." This contains the formula for refuge, meaning that a follower of Buddhism can seek refuge with the Buddha, the Dharma, or the Sangha. Indian Mythology: What is Dharma? Those seeking to explain the concept of dharma in the mystical Indian world do so with the synonym justice. Dharma is a name for the judge of the dead or for an ancient sage. He is often also called Prajapati. This man married the daughters of Daksha and fathered many offspring. These were considered the embodiment of virtue, intelligence, and religious customs. What types of Dharma are there? There are different categories of Dharma, which we would like to list below: Sva D. – the Own Vyakti D. – this concerns the individual Parivarika D. – this concerns the family Rashtra D. – national Samaja D. – social Manava D – Humanity Apad D. – unusual Varna D. – professional Ashrama D – Life Stage Yuga D. – Age How can one recognize one's own Dharma? First, you should know that there are different castes of people. Svahdharma, for example, prescribes the rights and responsibilities of the members of a particular caste. This also determines whether or not someone will accumulate negative consequences after performing a certain act. If a person belongs to the warrior caste, they are permitted to kill and go to war. After such an act, they do not suffer any negative consequences. However, if a person of a different caste kills another person, this has a different effect on their existence. Dharma, along with karma, thus becomes an ethical concept. All these rules are intended to help people live righteously. It also serves as a double-security net, so that everyone knows how they should act. Who are you? With all this information, of course, comes the question of who you are. The majority of humanity wants to grow and gain spiritual experiences—regardless of whether you belong to a religion or not. The hunger to develop one's own potential can often backfire because you lose your way. In this case, Dharma can help one to find one's own place in existence. You must know: every person in this world has a task, every person is a student of life and has his or her value in the universe. The answer from the Vedic scriptures regarding how we can lead a happy existence in this world is: The basis of our actions should always be our soul's purpose. In doing so, we contribute to the happiness of the whole. Suffering is experienced by those who have thoughts, feelings or actions that are not in harmony with the law of the universe. Dharma and Yoga: Why can yoga help? The term "Dharma" is often used in connection with yoga, even though the word "yoga teacher" doesn't even exist in the Dharma Code. The answer is: theoretically, you can live Dharma in any profession or activity—and this is definitely not limited to teaching yoga. The main focus is to ensure that your activity is in harmony with your soul. Daily practices on the yoga mat can help you get to know yourself and your path better. When you feel yourself, your body, and your mind, you will find your purpose—you will come closer to your soul. And this is the prerequisite for following your path. Many exercises from Hatha Yoga are implemented. Of course, you can also meditate—it's a wonderful tool for focusing even more on yourself. To do this, sit on your pillow every day, close your eyes, and let all your feelings and thoughts be there. Breathe deeply and find peace within. At the beginning, the path of development can be rocky; you'll often ask yourself why you're here and what the meaning of your existence is. All of this is perfectly normal, and these points on the Dharmic path are also normal: View pain points discover your own shadow issues Focus on the path rather than the result Falling back into old patterns (so-called vikalpas) is about shifting your focus toward a new direction. The unconscious part of our mind is very powerful, and therefore it is important to identify and release our old patterns. Only then can we pursue our heart's desires – yoga can be very helpful in breaking through old belief patterns and opening ourselves up to the new. Do you practice yoga to get closer to your heart's desires? Have you ever explored the Dharmic path?

Did you know that the gut and mental well-being are closely linked? This means, conversely, that a healthy diet not only has a positive effect on physical fitness, but also on mental well-being. If you consider this point, you will experience much better health – on all levels. Many people suffer from various intestinal problems: bloating, constipation, diarrhea, or irritable bowel syndrome. With the best tips, you can alleviate your well-being and symptoms; this article will help you do just that. Are stress and intestinal problems related? As already indicated in the introduction, these two factors are closely related. This means that people who suffer from too much stress usually develop gastrointestinal problems sooner or later. This doesn't necessarily have to be a serious diagnosis like Crohn's disease. Irritable bowel syndrome, heartburn, or digestive problems can also occur as a result. In principle, it's a cycle. For example, you have diarrhea or flatulence. This has a direct impact on your psyche: you become anxious or insecure. These feelings, in turn, have a direct effect on the intestines. Another problem for insecure people is that they perceive these symptoms and fear a serious illness – this then, of course, affects their psyche. The cycle continues. Recent figures from the Süddeutsche Zeitung explain that up to 20% of people have an uncertain relationship with intestinal health and digestion in general. The problem is that worries and fears (about life as a whole or even about one's own health) always affect the intestines. Therefore, it is important to strengthen the psyche. This can alleviate the symptoms of some gastrointestinal disorders. However, it is always important to consult a doctor if you are unsure. They can examine you and rule out serious illnesses. The best tricks to strengthen intestinal health The cycle of a sensitive stomach and psyche must be broken. This can be achieved with a few helpful tips, which we present in the following section. a) Yoga Anyone who wants to do something good for their body should take time out every day to practice yoga. Thanks to these great exercises, you'll not only strengthen your intestinal health, but your entire body and mind. Those who suffer from back problems, for example, should take a closer look at their intestinal health. The intestine is eight meters long, and if something is wrong with it, this tension can naturally have a direct impact on digestion and back health. Therefore, it's good to relax. The following yoga exercises are ideal for you: 1. The Locust Pose (Shalabhasana) For this well-known asana, lie flat on your stomach and stretch your legs out long behind you. Place your arms at your sides. As you inhale, raise your legs upwards, maintaining tension in your core. Stay here for a few seconds, then lower your body back to the mat. This exercise should be repeated several times. With the help of this exercise and proper breathing, the organs in the abdomen can be stimulated and activated. 2. The Cobra (Bhujangasana) For this exercise, lie on your stomach. Place your palms to the left and right of your head. Your legs are facing backward and fully extended. Now inhale and lift your head. It's important not to throw it directly back. Even if the movement is very slight, the effects on your bowels can be felt. Anyone suffering from constipation can try this exercise. 3. Child's Pose (Balasana) To do this, sit back on your heels and slowly bend your upper body forward until you're resting on the floor. Extend your arms backward or forward. Hold the exercise for at least 30 seconds. 4. The Pliers (Paschimottanasana) To do this, sit on your yoga mat and stretch your legs forward. Slowly bend and move your hands forward. Go as far down as feels comfortable for you. Over time, you'll sink deeper and deeper. If you can manage it, you can grab your toes, calves, or knees. There are also other asanas for your stomach and digestion: The twist pose (sit upright with one leg stretched out and the other leg placed over the other. Now carefully twist your body to the right and left. This exercise is ideal for detoxification and stimulating the pancreas, stomach, kidneys, intestines, etc.) the camel (here you squat on your heels and carefully bend backwards in an upright position until your hands touch your feet) Knee ball (here you lie on your back, pull your legs up and bring them towards your stomach. This position is held for a few seconds and repeated several times) b) Breathing In addition to yoga, pranayama is also essential for relaxation. There are various breathing techniques that have diverse effects on the body. This technique can be practiced after or during meditation. It's important that you sit upright on a comfortable cushion in a quiet environment. Your breaths should be as deep as possible. Only then can your mind and body recover. A helpful breathing exercise is to inhale and exhale deeply, trying to breathe directly into your abdominal area. Another great method is to place your hands on your stomach and breathe in and out deeply. Make sure you breathe into your belly while gently massaging your stomach. The advantage of this technique is that it can be done at any time and is very simple, quick, and effective—especially when you're stressed and longing for relaxation. If you're interested, you can try progressive muscle relaxation. This helps release stress, relax the body, and relieve symptoms like stomach pain. Don’t forget: enough exercise and proper nutrition To ensure your gut is truly healthy, you should not only practice yoga but also make sure you get enough exercise and eat a healthy diet. Whether you're vegan, vegetarian, or omnivorous, the focus should always be on unprocessed, purely plant-based foods like fruits, vegetables, nuts, whole grains, and legumes. These contain plenty of fiber, which aids digestion. Light exercise or sport can also be incorporated into this diet. If you follow these tips, your symptoms will improve—without medication or a doctor's appointment. If your symptoms don't improve, you should still make an appointment with your doctor. Do you suffer from digestive problems? If so, what do you do about it?