Yoga BLOG

For a relaxed meditation, a comfortable seat that supports your body, especially your back and spine, is particularly important. The right meditation cushion allows you to sit comfortably even during longer yoga exercises, while protecting your joints and back. Another benefit of using a suitable cushion is that it allows for deeper breathing. By elevating the hips, the pelvis can tilt forward during meditation, giving the abdominal area more room to breathe. In addition to the shape of the cushion, you can also choose the color, filling, and cover. The extensive selection means there's a suitable yoga cushion for every yogi. Choose between moon cushions , yoga bolsters , and zafus to take your yoga practice to the next level. The different shapes of meditation cushions Your yoga cushion should be a perfect fit for you. In our shop, you'll find not only a huge selection of different colors and covers, but also many different cushion shapes that can be used for various exercises. The shape of the cushion is crucial for making your yoga practice as relaxing and comfortable as possible, strengthening your back, and supporting your posture. The different shapes cater to individual preferences, offer specific benefits, and are suitable for different yoga exercises. Crescent-shaped meditation cushions: Especially when meditating in the lotus position or cross-legged, half-moon-shaped cushions offer plenty of legroom. While they enclose your pelvis and hips, they also support your spine and thighs. This ensures a stable posture at all times. Half-moon-shaped cushions are ideal for cross-legged exercises. This cushion shape is also the right choice for fans of long meditation sessions. It's also worth noting that meditating in the lotus position is particularly challenging with crescent-shaped yoga cushions. Due to the shape of this cushion variation, the cutout leaves more room for the feet, which can make the position quite strenuous. Incidentally, if necessary, the curved cushion can also be converted into a neck pillow thanks to its shape. Moon pillow XL with organic spelt husk filling https://www.yogabox.de/mondkissen-yogakissen-d-regional-hergestellt/ Round yoga cushions: This popular classic is frequently used in meditation rooms, yoga studios, and therapy centers. Round yoga cushions are also used in schools and kindergartens. The circular seat provides optimal support for your posture and joints during meditation, allowing you to comfortably adopt numerous sitting positions. Compared to other cushion shapes, you can't go wrong with round models. Whether cross-legged or lotus pose, these cushions make every exercise particularly comfortable and enjoyable. Tip: Make sure that round yoga cushions for meditation are rather flat so that you can sit comfortably. Round meditation cushion Rondo with Om stick https://www.yogabox.de/Meditationskissen/Basic/Yogakissen-Glueckssitz-Basic-Medium.html Zafu (oval) cushions: The zafu has been used for centuries as a traditional meditation cushion in classic Japanese Zen meditation. The subtle expansion folds are particularly distinctive and give this cushion its unique shape. Zafu cushions offer a large seating area and are ideal for meditating in the lotus position. This cushion's shape keeps the knees relatively close to the floor. Thanks to its kapok filling, the zafu meditation cushion retains its shape over time. Meditation cushion Zafu with ZIP GOTS seal https://www.yogabox.de/meditationskissen-zafu/ Rectangular meditation cushions: This style is suitable not only as a meditation cushion, but also for practicing Hatha Yoga and other forms of yoga. While this cushion shape isn't ideal for longer meditations, it is very versatile for opening exercises. You may be familiar with rectangular yoga cushions as bolsters. TriYoga Bolster BASIC made of 100% cotton https://www.yogabox.de/meditationskissen-rechteckbolster/ What size should your yoga cushion be? When choosing your meditation cushion, pay attention to its size. This depends on your height and meditation posture. The right yoga cushion should protect sensitive areas, such as your hips and knees, during exercises. A properly sized cushion stabilizes your posture and allows you to meditate in a relaxed manner. When purchasing a cushion, make sure the seat meets these requirements. What height is suitable for your yoga practice? You can choose between three different heights. Depending on your height, flexibility, and intended use, you can choose between small (10 cm), medium (15 cm), and high (20 cm) versions. When choosing the height of your cushion, it's important to ensure that your knees are always below your hips so your pelvis can be aligned. If you're just beginning your yoga career, it's best to choose a taller cushion. Otherwise, you could quickly develop painful tension after the exercises. With many yoga cushions, you can even adjust the seat height yourself by adding or removing filling material . Yoga cushions: your basic equipment A comfortable cushion is the most important foundation for relaxed meditation. Therefore, treat yourself to a high-quality cushion that meets all your needs and, of course, also appeals to your aesthetic. Choose a cushion based on your personal preferences that optimally supports your relaxation exercises. Do you enjoy practicing yoga outdoors? A practical cushion with carrying handles is the right choice for you. If you've already created a cozy oasis for your meditation sessions at home, you can also opt for a larger model. Take a look at the yoga cushion category in our online shop and invest in a high-quality cushion for your training. You can read detailed information about basic yoga cushion equipment in our blog article. Exercises with yoga cushions Especially for yoga beginners, practical meditation cushions are a great aid for correct posture and a comfortable sitting experience. Here, we explain which asanas can be performed with round yoga cushions, moon cushions, and bolsters. A round yoga bolster, in particular, is the perfect companion for numerous yoga exercises. Whether for relaxed meditation or challenging postures, a round bolster is truly multi-talented. Use the bolster, for example, to mobilize your spine and stretch your shoulder girdle. Relieve pressure on sensitive areas of your spine and stretch your lower back in Shavasana by placing the yoga bolster under the backs of your knees. A yoga bolster can also be used as an aid for the cane pose or full shoulder stand. Deep relaxation with Yin Yoga Yin Yoga is a particularly tranquil form of yoga in which poses must be held for a relatively long time. Along with traditional meditation, Yin Yoga is the ideal way to relax and let go. Props such as yoga bolsters, bolsters, and other cushions can be used effectively within this practice. Exercises during pregnancy Use yoga bolsters as a relaxing and supportive aid during pregnancy. Bolsters can provide wonderful relief for your pelvis during certain poses and improve posture. Yoga rolls, pillows, and yoga bolsters are absolute musts for pregnant yoga practitioners. Our conclusion: High-quality yoga cushions should be a staple in every yogi's home. These practical aids perfectly complement our training and allow our yoga practice to take on a whole new dimension.

Every yogi knows that large meals like pizza, pasta, and the like right before practice can be heavy on the stomach. But which foods are gentle on our digestion before exercise and provide us with optimal energy during yoga exercises? In our blog, we give you tips on how to optimally combine healthy nutrition with yoga practice and sustainably enhance the feeling of deep relaxation after yoga. Image by Free-Photos on Pixabay How are yoga and nutrition related? As a true yogi, you already know that yoga isn't just about diligent practice, but also about maintaining a balanced diet and pursuing a holistically healthy lifestyle. For us yogis, body and mind should always be in harmony. Healthy foods and a balanced nutrient intake can support this. The basis of yogic nutrition The yogic diet is not a diet, nor does it restrict food and eating, nor is it a special diet (like vegetarian, vegan, or clean eating). Rather, it pursues the goal of enjoying food, doing good for your body, and achieving happiness through mindfulness. It's important to understand that certain foods are beneficial to your body, while others are more likely to harm your digestion, stomach, and intestines. The combination of a balanced diet and yoga exercises brings less stress, more positive thinking and a deep inner satisfaction into your life. The 3 Gunas Sattva, Tamas and Rajas Every food has both positive and negative effects on us humans and our health. Our stomach and intestines have a lot to do every day to utilize the food we consume and convert it into energy. In yogic nutrition, the three gunas of sattva, tamas, and rajas are referred to as "forces of nature" that are present in all areas of life, including our diet. They help us understand what food affects our stomach, intestines, and mind, and how. You can use this knowledge to strengthen your body and mind and lead a happy, fulfilling life. Eating right before yoga “No matter what style of yoga you practice, asanas are best practiced when you can breathe fully and use all your body’s strength” (nutritionist and yoga teacher Ashley Koff) The rule of thumb: Give your stomach a break before yoga. Plan your last large meal about two to three hours before hitting the yoga mat . This gives your body enough time to digest the food and protects your gastrointestinal flora. But: it is difficult to train on an empty stomach Asanas with a growling stomach? Don't underestimate the fact that you won't perform well on an empty stomach. Your body needs important nutrients before training to provide energy for the demanding exercises. Nutritious snacks as an ideal energy booster About an hour before your yoga practice is the perfect time to snack. Plan on a fruit smoothie, avocado bread, or some almonds. It doesn't have to be an expensive superfood—local foods found in every kitchen are cheaper, often just as nutritious, and even more sustainable. In summary, you should not come to yoga class hungry or with a full stomach in order to really enjoy the exercises and train efficiently. And after training? After yoga it's: water, water, water Drinking water is essential now to recover from your strenuous yoga workout and to give your dehydrated body the necessary cooling. After boosting circulation during your yoga class, adequate hydration can help continue the cleansing process in your body. Still water is best. You can give this drink a healthy twist by adding coconut water, lemon, or ginger, for example. Drink a lot - our favorite drinks Is a simple glass of water too boring for you? If you find it difficult to drink enough throughout the day and hydrate properly after exercise, these delicious refreshing drinks are guaranteed to help: Green tea A cup of green tea is ideal for hydrating, especially after your morning yoga class. This miracle drink also helps rid the body of harmful toxins and gives your immune system an extra boost thanks to its antioxidant content. Image by gadost0 on Pixabay Light smoothie This delicious vitamin boost can be completely customized to your own preferences. Whether with fresh berries and yogurt or a spinach and mango combo, a delicious, fresh smoothie lets you easily combine all the essential vitamins, nutrients, and plenty of fluids in one drink. Do you already know your favorite combination? Image by Thanks for your Like • donations welcome on Pixabay Lemon-ginger water Your quick refresher – take advantage of the benefits of this ingenious combination. The pungent compounds in ginger stimulate both blood flow and circulation. Simply mix hot water with a squeeze of lemon, two slices of ginger, and a small spoonful of honey and enjoy. A lukewarm lemon-ginger tea is especially suitable as a coffee substitute for breakfast. Image by Dominik Schraudolf on Pixabay Extra tip: A nice drinking bottle can also make drinking more enjoyable. Nutrition and yoga exercises: Eat depending on your training time To best support your body during your yoga practice and ensure your well-being, you should adjust your diet to your training schedule. You can find the best tips for health and happiness through your eating habits here: For yogis who train in the morning Working out on an empty stomach? Absolutely not! If you want to work out right after you wake up in the morning, you might not be hungry. However, you should definitely nourish your body with healthy calories before a yoga session and avoid working out on an empty stomach. Otherwise, you could quickly feel weak and energyless during your workout. Are you more of a breakfast person? Then a banana is the perfect way to give yourself a little energy boost before yoga. The potassium and magnesium contained in this delicious fruit help build muscle and prevent muscle damage. The healthy carbohydrates will put you in a good mood all day. For a longer yoga session, however, you might want a bit more: a delicious yogurt with fresh fruit and oatmeal is a great option. A smoothie made from seasonal fruit, spinach, and low-fat curd cheese will also give you strength and energy for the asanas. In addition to eating the right foods, it's also essential to pay attention to your fluid intake. In the morning, our bodies are dehydrated and need sufficient fluids to get going again. Therefore, drink a large glass of warm water immediately after getting up. After your morning yoga session, you can eat a hearty breakfast - ideally, breakfast should consist of protein, fat, and carbohydrates to keep you full for the rest of the day. For yogis who train at lunchtime Are you a fan of working out at lunch? Again, don't eat a large meal right before yoga. Instead, opt for smaller portions of healthy foods. Two slices of bread with avocado, oil, and a vegetable topping, a delicious yogurt with fruit and oatmeal, or a mixed salad with vegetables and homemade dressing can serve as an ideal pre-workout energy source. After the exercises, a small snack (almonds, fruit, or vegetables) is a good idea. This way, you can start the afternoon feeling fit and positive, without a growling stomach after your yoga workout. Make sure you drink plenty of fluids. Be careful with nuts: While these energy bombs are very nutritious, they also contain a relatively high amount of fat in small amounts. Therefore, make sure you eat no more than two handfuls. For yogis who train in the evening Exercising on an empty stomach doesn't feel good, nor is it healthy. If you want to work out after a long day at work, you can treat yourself to one of the snacks mentioned above. On hot days, a cold drink will give you the cooling you need to relax and start your yoga session feeling refreshed. After a strenuous yoga practice in the evening, it's essential to replenish your energy stores for the night. A balanced meal of carbohydrates and protein helps prevent sore muscles. Vegetables, lentils, eggs, and the like can be combined in a variety of ways and strengthen both body and mind. Be careful not to eat too much, and avoid eating right before bedtime to protect your digestion and prevent an uncomfortable feeling of fullness. Our last tip Nutrition is a very individual topic. Everyone has their own preferences and needs different foods at different times. Listen to yourself and your body. Eat and drink what's good for you and makes you happy—this is probably the most important advice in yogic nutrition. What's your favorite recipe for meals before or after yoga class? We're looking forward to new ideas and suggestions.

Ashtanga Yoga: dynamic yoga with a long tradition - Image © marisemenova / 123rf.com Have you been practicing classic Hatha Yoga for a while and want to try something new? Or are you a beginner looking for a yoga style that will really push you to your limits? Yoga is so diverse that everyone can find the right style for themselves. Those who value dynamism and less meditation and the spiritual aspect of yoga will certainly enjoy Ashtanga Yoga. Here, yoga is understood not only as a path to mindfulness, but also, essentially, as a sport. This type of yoga is also known in this country as Vinyasa Yoga and is considered a very dynamic style of yoga, from which many Western yoga styles are derived. Although Ashtanga Yoga appears very modern, it has a long tradition and is closely related to classical yoga teachings. What exactly is Ashtanga Yoga? What's its history, and why should you definitely try this style? We'll tell you! Ashtanga Yoga and the Tradition It is common knowledge that yoga is thousands of years old. Nevertheless, almost all styles can be traced back to a specific teacher and their students. Ashtanga Yoga is classified as Hatha Yoga and has its roots in the teachings of Sri Tirumalai Krishnamacharya. Today, there are two influential schools, the families of Manjo Pattabhi Jois in the USA and Krishna Pattabhi Lois in India, that train Ashtanga and Vinyasa Yoga teachers, respectively. The Sanskrit scholar T. Krishnamacharya (died 1989) claimed to have found a centuries-old, inscribed palm leaf in the Calcutta library, in which Vamana Rishi is said to have explained his teachings of Ashtanga Yoga. The Conquest of Western Students Prominent musicians like Sting and Madonna made Ashtanga Yoga famous in the West. This dynamic style of yoga, in which set exercise sequences play a greater role than meditation, seems to resonate with Western philosophy. Ashtanga Yoga quickly gained many followers and spread rapidly in the US and Europe. Today, there are specially trained Ashtanga or Vinyasa teachers in almost every major city who can introduce you to this style of yoga. What exactly is Ashtanga Yoga? Ashtanga Yoga consists of asanas and pranayama . The yoga exercises, or asanas, are divided into six specific series of exercises. Most Western teachers only teach the first series, which is considered the most strenuous. It consists of 41 fixed asanas. In contrast to the equally dynamic yoga style Power Yoga , the fixed series of exercises is always followed precisely. The word Ashtanga is composed of "ashta," the number eight, and "anga," the limbs. It refers to the eight limbs of the yogic path from the Yoga Sutra . Always in the flow: breathing and asanas In the highly physical Ashtanga Yoga, you will be guided to synchronize your breath with the yoga poses. Pranayama teaches you when to inhale and exhale during practice, or when to hold your breath for a few moments. The breathing exercises train your ability to control your breath. How and when you breathe during yoga has a decisive influence on the flow of energy in the body. A non-slip yoga mat is essential for this strenuous practice, as it will safely guide you through the strenuous exercises. This is what Ashtanga Yoga is all about: • 6 predefined flowing exercise series • Usually only the demanding first series is practiced, consisting of 41 asanas • breathing is synchronized with the asanas • Use of bandhas to direct energies • is considered the most strenuous yoga style • Daily practice is aimed for in this yoga practice Not so easy: Synchronize breath with the asanas For many, synchronizing the breath with the asanas is unfamiliar and difficult. Therefore, Ashtanga Yoga is considered a very demanding style that requires frequent practice. But the effort is worth it: If you manage to use your breath precisely at the right point in the asana, you will complete your movements in a true "flow" and experience a new, almost meditative lightness during the dynamic movements. Bandhas for directing energies In addition to breathing, the focus of Ashtanga Yoga is on the formation of bandhas. To form a bandha, you consciously contract certain muscle groups to hold energy in the body. For example, the Mala Bandha activates the pelvic floor muscles, while the Uddiyana Bandha activates the abdominal muscles. Your yoga teacher will guide you precisely on which muscle group is needed. Who is Ashtanga Yoga suitable for? Ashtanga Yoga is ideal for you if you enjoy exercise and want to practice a more athletic yoga style. You'll really work up a sweat and feel rejuvenated after the class. A good level of fitness is beneficial so you don't get too out of breath while practicing the dynamic sequences. Even if you're a yoga beginner , you'll master the poses after a few attempts. It's important not to get discouraged the first time you try them if the other yogis make the sequences look so easy. They, too, started with yoga, just like you! Why you should definitely try Ashtanga Even though the breathing exercises and bandhas will certainly be a challenge for you, you can quickly find your way into Ashtanga Yoga. Because the exercises are set and each class is similar, you'll quickly learn the asanas. After just a few sessions, you'll be able to concentrate fully on your breath and the flow. Reward at the end: relaxing closing mantra Each Ashtanga class ends with a relaxing closing mantra for the exhausted yogis. This final relaxation gives you the opportunity to tune into your body and allows you to return home feeling energized and happy. Tip: Many schools offer special higher-level courses for advanced students. If you're looking for a dynamic alternative to Ashtanga, it might be worth trying Vinyasa or Power Yoga. What do you like most about Ashtanga Yoga? Are you new to yoga and looking for a sweat-inducing style of yoga? Ashtanga definitely offers what you're looking for! If you're interested, feel free to share your thoughts with our yogabox.de community. We look forward to your comments!

Pranayama - the breathing exercises of yoga - ©iStock.com/energel Inhale… exhale… inhale… exhale… Our breathing is completely automatic and a true miracle. Breath is the fundamental source of our life and gives us energy. With Pranayama, you harness the power of breathing. Depending on the exercise, you can achieve calming or stimulating effects through controlled inhalation and exhalation. Breathing exercises are an essential part of yoga. Along with asanas and meditation, they are part of the regular practice, depending on the yoga style. The various breathing exercises are also an ideal preparation for meditation . In our article, you will learn about the wonderful effects of Pranayama and two popular breathing techniques for directing your energy through conscious breathing. What does Pranayama mean? The word Pranayama translates as the control of the life energy Prana. However, Prana is more than "just the breath." Prana is the immaterial, sometimes considered a subtle, foundation of our existence. In China, it is called Qi (pronounced "chi"), a term surely familiar to everyone, even among non-yogis. Positive results scientifically supported What Asians have known for thousands of years has been at least partially proven by Western science: the connection between breathing, physical fitness, and mental functions. The fact that our mind and body are closely linked is not only known to psychologists. We all experience anxiety and tension, for example, before exams, or that famous moment of shock when we flinch: Our body reacts automatically, an instinctive reflex from our evolutionary history meant to warn us. Consciousness pauses during that second. Our breath often stops for a moment, after which we breathe even more deeply. During exams, it's not quite as extreme, but we might tremble, and our breathing is definitely very shallow. The air then flows only slowly, and we're no longer as efficient due to the lack of energy. This shallow breathing doesn't make things any better, on the contrary: Those who have learned to use their breathing and breathe deeply are much more likely to calm down, organize their thoughts, and will likely handle the exam better. Small Pranayama practice with big impact There are more than 50 different Pranayama exercises. Like yoga exercises , they all serve not only to maintain life energy but also to strengthen it. Science has also made a discovery here: those who control their breath more often not only bring about changes in brain and nerve activity (similar to meditation), but also increase lung capacity – thus improving the oxygen supply to body and mind. This leads to greater concentration, improved memory and organ function, a more energetic metabolism, healthy digestion, and favorable blood pressure. Pranayama is also beneficial during the practice of asanas, because you can use your breath to direct the vitalizing air exactly where you need it during yoga. Body and mind become more efficient overall The list is by no means exhaustive, so let's just say: body and mind become measurably more efficient. One reason for this is that the breath flows more easily and finely, and is less turbulent. Exhalation, the core of every breathing exercise, becomes longer. This allows more toxins to escape from the lungs, creating more space to take in fresh oxygen. The lack of turbulence makes the exchange easier for the lungs. Of course, with deeper breathing, which every practitioner will achieve over time, we also make greater use of the small and tiny alveoli, the numerous air sacs deep within us. Pranayama is easy to learn Breathing exercises are therefore among the most important training elements in yoga. And many of them are wonderfully easy to practice at home and alone . If possible, squeeze in a little exercise every now and then, even if you don't practice yoga much or at all otherwise. Whether in the office or at the tram stop, even the simplest breathing exercises are a great introduction for anyone who wants to try pranayama for the first time. The unfamiliar breathing can occasionally cause headaches and perhaps dizziness. Then it's time to stop immediately and continue later. The more difficult exercises for conscious inhalation and exhalation should initially only be performed under guidance, ideally in a guided yoga class. Otherwise, pranayama can be practiced at least once a day to direct your energy. Sustainable for the entire organism Breathing exercises, along with yoga and exercise, are excellent for combating the ailments of prolonged sitting: back pain and tension in the neck, shoulder, and back muscles. Postural problems and the associated disc problems are also alleviated. This effect is achieved by maintaining an upright posture, sitting upright. No special yoga cushion is required. To begin with, a chair is sufficient, and you sit on it without leaning against it. The simplest method: simply observe your inhalation and exhalation without overpowering them. After just a few seconds, you'll feel a pleasant relaxation throughout your entire body. Pranayama exercises for you Exercise 1: Alternate breathing (Viloma Pranayama) You'll quickly become familiar with alternate nostril breathing in yoga. It's a powerful and easy-to-learn breathing technique, ideal even for beginners. The exercise gets its name from the fact that you breathe in and out alternately through your right and left nostrils. One nostril is closed with your index finger or thumb. Effect of alternate breathing: • Increased well-being • positive effects on body, mind and soul • Cleansing of the respiratory tract • lung volume can be improved • positive effects on the cardiovascular system • Increase concentration • gives new strength and inner peace • Stress is reduced Performing alternate breathing: • Sit comfortably on your yoga mat or a chair. • Make sure you sit upright. • Close the right nostril with your right thumb and breathe in slowly and deeply through the left nostril. • Count slowly to 4 while inhaling. • Now close your left nostril with your index finger, hold your breath and count to 4. • Now open your right nostril and count to 8 as you exhale. • Then repeat the process with the other side of the nose and breathe in through the right nostril and out through the left nostril. Exercise 2: Fire Breathing (Kapalabhati Pranayama) A very well-known and popular pranayama exercise is fire breathing , or Kapalabhati Pranayama. It is one of the activating breathing techniques in yoga and has a cleansing and stimulating effect on your body and mind. It is also frequently used in yoga practice. Kapalabhati is easy to perform and perfect for starting the day fresh and alert. Effect of fire breathing: • Stimulation and cleansing of body and mind • Activation of metabolism • refreshing effect • counteracts exhaustion and fatigue • more energy Execution of fire breathing: • For Kapalabhati, sit in a comfortable position on your yoga mat or a pranayama cushion . The yoga seat or cross-legged position is ideal. If you're not yet flexible enough, sit on a stool or sturdy chair. • Sit upright, your spine should be straight. • Now close your eyes and concentrate on your breathing. • Begin by inhaling through both nostrils. Breathe deeply and slowly into your belly. Fill your lungs completely with air. • Then exhale all the air forcefully through your nose, making a hissing sound. • Repeat the breathing exercise 20 times. • Then, close your eyes and relax a little. • Important: Especially at first, you may feel dizzy due to the unfamiliarity of the exercise. Then continue breathing at your normal rhythm. The more you practice the exercise, the faster your body will adapt to its invigorating effect. Tip: To better feel the effect of this breathing technique, place one hand on your stomach. Visualize the strong flow of air as you exhale to exhale all the air from your body. Conclusion: What does Pranayama do? • has a stimulating or calming effect depending on the breathing technique • better oxygen supply to the body • better concentration • improved memory and organ performance • fitter metabolism • healthy digestion • favorable blood pressure • ideal for preparing for meditation Do you regularly practice pranayama alongside asanas and harness the power of your breath? What's your favorite breathing exercise for strengthening your prana? We'd love for you to share your experiences with our yogabox.de community!

Yama moral teachings: The five Yama stages - Image © koldunov / 123rf.com Anyone who moves in the world of yoga quickly discovers that the teachings extend far beyond intensive physical work. The Yoga Sutras are well known among avid yogis. In them, the author Patanjali describes the eight-fold path to enlightenment and unity with all things. Among them are the five Yamas, which describe behavior toward others. They can essentially be described as the foundation of the yogic way of life. What does Yama mean? The term "Yama" comes from Sanskrit and translates as "self-control" and "abstinence." Yama is a code of conduct that is part of Patanjali's eight-fold path from the famous Yoga Sutra . It describes behavior toward others. It is also the foundation and first stage of Raja Yoga , which is followed by seven further stages. Through Yama it is possible to further develop the personality, with five Yama stages being described: • Ahimsa • Satya • Asteya • Brahmacharya and • Aparigraha. Simply put, it is a kind of moral code that summarizes the norms and rules relevant to human (inter)personal behavior. The five Yamas help us live a life of balance and harmony and are explained in more detail below. They are part of the eightfold path according to Patanjali, which includes the following stages: 5 Yamas = Behavior towards the environment 5 Niyamas = Behavior towards oneself Asana = physical exercises Pranayama (breathing exercises) = control of the life energy Prana Pratyahara = withdrawal of the senses Dharana = concentration Dhyana = meditation Samadhi = superconsciousness, bliss, enlightenment The eight stages are intended to pave the path to enlightenment. Asanas, meditation, and pranayama for inner peace are therefore only a small part of the path to complete unity with everything in yoga. Therefore, if one wishes to live strictly according to the teachings of the Yoga Sutras, it encompasses all areas of life and requires a great deal of discipline. Ahimsa (non-harming, non-violence) The word "himsa," translated from Sanskrit into English, means "cruelty" or "violence." Ahimsa is the antonym. It can be translated as "non-violence." However, the meaning of the word goes far beyond the absence of violence. Always be friendly when dealing with others Generally, ahimsa encompasses kindness, consideration, and compassion. However, it assumes a considered and responsible approach to oneself and all other living beings. Physical violence, mental violence, and hurtful words should be avoided as much as possible. However, ahimsa should not be understood to mean that a person should or should not defend themselves in the event of an attack. Furthermore, ahimsa does not refer to an excessive peacefulness in which the killing of even the smallest living beings is prohibited. For example, members of Raja Yoga—unlike some Buddhist monks—might perform gardening work that kills microorganisms such as worms or insects. However, if ahimsa is practiced extremely strictly, even self-defense can violate the first stage. Good deeds, words and thoughts… Instead, it's important that ahimsa be practiced in actions, words, and thoughts. In other words, one shouldn't speak or think negatively about others. This would have negative consequences for both the speaker or thinker and the person being spoken or thought negatively about. In our fast-paced and often superficial world, this may not be easy at first. But you'll see how much easier life becomes if you always treat your fellow human beings with kindness and without prejudice. Ahimsa and vegetarian diet Furthermore, ahimsa refers to overcoming the desire to kill. This also includes a vegetarian or even vegan diet. For the realization that all life has common roots involves refraining from violence toward other living beings. Furthermore, this acknowledges the principle of life in general and one's own existence in particular. Satya (truth, truthfulness) The word "satya" means something like "truth" or "truthfulness." Satya refers to thoughts, actions, and words, and aims to always speak, act, and think the truth. Those who have reached the stage of satya lead a truthful and upright life. The commandment to always speak the truth is often incompatible with the commandment of the stage of ahimsa, namely, to refrain from harming. In other words: Although the truth should be spoken, it can still hurt another person. Thus, the inner desire to disobey the satya commandment exists. With regard to this conflict in the Yama code of conduct, non-harm is given higher priority. So, in this case, speaking is silver and silence is gold. Asteya (non-stealing) While the term "steya" can be translated as "theft," "asteya" is also the antonym. The word means the opposite and implies that no one should take something that doesn't belong to them or hasn't been given to them. Asteya applies to both intellectual and material property. Brahmacharya (self-control) Brahmacharya is the purity of deeds, words, and thoughts. This stage involves concentrating on the essential or moving toward it. In some interpretations, Brahmacharya is described as abstinence from God. A person should interact with the world in an untainted and pure manner. This is achieved by focusing on the essential. This, in turn, is beneficial when striving for higher wisdom in life. Aparigraha (unpretentiousness) The word "aparigraha" can be translated as "non-grasping." This means that a person should take only as much of anything as they truly need. The commandment also includes the principle that one should not exploit others. One should not become dependent or accumulate anything. Therefore, greed should be avoided at all costs. What the Yamas mean for our lives In summary, you can take away that the five Yamas form the basis of human action in daily life. Everyone should remember and practice each Yama every day. If you incorporate this way of life into your daily life alongside yoga, you will be well on your way to inner peace, balance, and personal enlightenment. At first, you may find it difficult to live according to these principles in all areas of your life. The first steps are usually the most difficult. But after a short time, you, and perhaps those around you, will notice the wonderful effects. Can you identify with the 5 Yamas? Do you practice yoga and perhaps even live according to the holistic principle? Feel free to share your experiences with our yogabox.de community!

Hatha Yoga: the gentle path to a new body awareness - ©iStock.com/Jacob Ammentorp Lund Hatha Yoga is arguably the best-known form of this ancient bodywork. When absolute beginners approach yoga, they usually first encounter this style of yoga. It involves many asanas, such as the famous sun salutation , that are also well-known to non-yogis. Therefore, when people begin practicing yoga, it's usually a form of Hatha Yoga. It offers the perfect blend of varied physical exercises, pranayama, and meditation, helping you strengthen your body and find inner peace. What is Hatha Yoga? With Hatha Yoga, you get the full yoga program. You'll learn many different asanas, the physical exercises , and breathing exercises (pranayama) are also part of every class. Most yoga sessions end with a more or less lengthy (deep) relaxation. Beginners, in particular, find Hatha Yoga very useful and enjoy this physical introduction. The yoga exercises are relatively easy to learn, ensuring a quick sense of achievement. The three pillars of Hatha Yoga: • Body • Breath • Meditation The perfect mix: Asanas, Pranayama and Meditation The flow of a Hatha Yoga class is usually structured according to the following principle: After warming up the entire body, various yoga exercises follow. Unlike Ashtanga Yoga , where the same sequences of exercises are always practiced, the exercises do not follow a set order. The Sun Salutation is often used as a warm-up. Well-known asanas such as the cobra pose , downward dog , and warrior pose follow. Breathing exercises (pranayama) and concluding meditation are also important components. Here, you usually lie relaxed on the yoga mat in shavasana and feel in your body the effects of the yoga exercises. Your mind is completely relaxed, and you feel refreshed. Effect of an ancient, healing power During these exercises—there are several dozen written down at least 650 years ago, but their development most likely dates back several centuries—the stress, worries, and problems disappear. (Hatha) yoga is generally known for its regenerative effects. Those who delve deeper into (Hatha) yoga will quickly discover other topics such as a healthy (vegetarian) diet and a mindful, respectful approach to all living beings. From all this, we learn how closely our thoughts, feelings, actions, and being are connected! So let's start with very small steps. For example, with calmly inhaling and exhaling: simply observing the breath, not influencing it. And we'll soon find our first relaxation, completely without meditation. Holistic effect of Hatha Yoga Those who practice Hatha Yoga regularly quickly begin to enjoy its holistic, positive effects. It affects body, mind, and spirit equally. The positive effects are abundantly clear. Tendons and ligaments become more flexible, the organs and inner fire are stimulated; the ensuing relaxation brings about letting go and thus a return to peace and serenity. "Ha" is the sun, the hot power; "Tha" is the moon, the coolness. But "Hatha" also means effort. Positive effects of Hatha Yoga: • Tensions are released • more serenity in everyday life • the mind comes to rest • Improve body flexibility • Stress is reduced • has a calming effect on the cardiovascular system • Strengthening the body • Immune system is strengthened • Metabolism can be boosted • the body is filled with more energy Who is Hatha Yoga suitable for? The popular Hatha Yoga is ideal for everyone from absolute beginners to advanced yogis. The asanas are held for extended periods, strengthening the body as a whole. Hatha Yoga can be practiced by anyone ofall ages . There are countless asanas and individual variations that can be offered to you if you have physical ailments. If standing yoga is no longer possible, for example, you can also practice it sitting down. Your yoga instructor will ensure correct execution, provide support at all times, and know exactly which asana is right for you. So don't be afraid if you're a complete beginner. Under the guidance of a professional and with the support of the other friendly yogis in your class, you'll quickly find your way into the beneficial yoga exercises. More serenity through Hatha Yoga Yoga is a holistic concept that can be practiced intensively even by Westerners. However, hardly anyone has time to remain in a meditative posture for several hours a day. Do you have limited time in your daily life ? Even 15 minutes of Hatha yoga a day will help you harmonize your body, mind, and soul. It's best to practice right after waking up, and afterward, you'll start the day refreshed. If you make time for intensive yoga training several times a week, you'll quickly feel the positive effects. Whether you can only devote half an hour a week to yoga or find time for yoga sessions every day, (Hatha) yoga will enrich your life! Mindfulness and concentration But one thing is also clear: This is about more than just gymnastics. Yoga is about mindfulness and concentration. The exercises are performed individually, with everyone practicing according to their ability. This is one of the key differences from normal exercise programs: Yoga is not a competitive sport, although it does demand a certain amount of effort. Young and old can start at any time. If you can't lie down, choose seated exercises; if your legs can't reach high enough, this smaller movement is just right. The mostly slow, yet strenuous movements and the meditative nature of the exercises add up to a greater whole. While the body is moving or remains in a position, the mind also calms down. All you need is a suitable yoga mat In fact, the asanas are wonderfully versatile to practice daily. You can practice with other yogis in a studio or at home if you're familiar with the poses and your body. You don't need much more than comfortable yoga clothes and, of course, a good yoga mat . Perhaps you'll also want to bring a towel . Over time, you'll surely acquire a special meditation cushion or some yoga accessories one day. At yogabox.de, you'll find everything you need and get answers to many questions. Hatha Yoga is very popular It's no wonder, then, that Hatha Yoga, as a milder form of yoga, is suitable and welcome for most people. The popularity of the diverse courses taught by recognized, trained professionals remains unbroken. Even late in the evening, many people enjoy attending their classes. Here, they find a friendly group of like-minded people and practice exercises, pranayama, and meditation together. However, it can only be a good thing for us and all yoga enthusiasts if Hatha Yoga is "hip." Anyone who sticks with it will soon discover that there's much more to the yoga concept than just a passing fad. Yoga is ancient and has been proven millions of times. And every practitioner will soon feel this. Do you practice Hatha Yoga regularly? Which benefits of yoga do you enjoy most? Feel free to leave us a comment; our yogabox.de community looks forward to hearing from you!

©iStock.com/ velusariot Many people equate Kundalini Yoga with complicated tantric teachings that also have a religious overtone. This style of yoga is not only suitable for particularly spiritually minded yogis. Because it fundamentally involves body, mind and psyche equally. Kundalini opens a path to the conscious release of inner energies. All exercises are designed to activate your life force as Kundalini energy. The special mixture of pranayama, mantras , mudras , meditation and dynamic asanas has an energizing effect on body, soul and mind. Yogi Bhajan as master and pioneer Physical, mental, and spiritual powers slumber within every human being. If these can be united through Kundalini Yoga, people can be healthy, happy, and in the sense of the oldest Indian religion also live holy lives. This centuries-old tradition, originating in northern India, has only spread in the Western world since the mid-1960s. Yogi Bhajan played a major role in this. As a practicing Sikh, he advocated for finding and utilizing wisdom in everyday life. As a master of Kundalini, Yogi Bhajan paved the way for the several hundred Kundalini Yoga centers that now exist worldwide. He is the founder of the 3H organization, which stands for "healthy, happy, and holy." This spiritual yoga promotes healthy, happy, and holistic well-being. The systemic teachings of Yogi Bhajan as comprehensive (self-)training "Coiled, coiled" is the meaning of the word "kundala" in Sanskrit, the sacred Vedic language. A coiled snake at the base of the spine symbolizes the Kundalini force, which must be awakened and encouraged to rise. This sounds esoteric, but Kundalini-style yoga is essentially a wonderful, relaxing, and meditative blend of breathing techniques (pranayama) , sound systems (mantras), hand gestures (mudras), and dynamic physical exercises (asanas) familiar from Hatha Yoga. Through this special yoga practice, you will find inner peace, gain clarity, awaken your energy, and stabilize your health. Only specially trained teachers are allowed to teach Kundalini Yoga and hold classes, usually in designated Kundalini facilities. Kriyas in Kundalini Yoga A special feature of Kundalini Yoga are the special series of exercises called kriyas. Instead of practicing individual asanas, as in Hatha Yoga, this style of yoga is structured into specific series of exercises. This makes the physical exercises very dynamic and allows you to flow. A non-slip yoga mat is recommended to ensure good grip during the asanas. Each chakra is activated by a specific kriya. The sequence of movements lasts several minutes and aims to unleash energies through yoga, which have a healing and cleansing effect on the body. If you are unable to perform individual kriya exercises for health reasons, your yoga instructor will show you alternatives. This way, you can protect your knees, back, and other muscles. The interrelationships between body, mind and psyche Being human cannot be limited to physical, mental, or spiritual aspects alone. Only the interplay of all these components is truly "human." Kundalini Yoga creates the connection. In practice, this type of bodywork is a demanding challenge that requires practice, strength, and concentration. Engaging in this type of yoga is rewarding in many ways because of the positive changes you experience. What does Kundalini Yoga do? The blend of pranayama, mantras, mudras, meditation, and dynamic asanas has a holistic effect on the body. You will benefit from this special form of yoga on a physical, mental, and spiritual level. Effects of Kundalini Yoga: • Release of energies from within • Increase in life energy • Opening of the chakras • Increasing your own awareness • Increased serenity • Strengthening balance Prepare for possible cleaning reactions Be prepared, however, for some exercises to initially cause irritating side effects. These so-called cleansing reactions can occur depending on your personal sensitivity. Such reactions include temporary mild nausea, feelings of cold or heat, inner fluctuations, joint pain, and headaches. However, the pleasant sensations and effects far outweigh the negative ones. In the long run, your mood will improve and stabilize, and you'll find an upright posture—both internally and externally. Who is Kundalini Yoga suitable for? There isn't just one Kundalini Yoga, but a multitude of different forms, allowing you to set your own priorities. Common to all styles is the conscious improvement of physical strength, flexibility, and awareness of oneself and others. The importance of philosophical and spiritual aspects varies greatly depending on the teacher and school. Kundalini Yoga according to Yogi Bhajan Kundalini Yoga according to Yogi Bhajan is a good fit for you if you're ready to identify your sources of strength through meditation and if you enjoy physically demanding exercises with fast, flowing movements. These are precisely what characterize this style of yoga. Compared to traditional Hatha Yoga, static physical exercises are rare in Kundalini. A classic Kundalini Yoga class begins with a welcome and warm-up. This is followed by exercises called kriyas, which alternate with relaxation exercises. Meditation concludes the class. Kundalini for advanced yogis Do you already have experience with Kundalini and would like to learn more about the tantric chakra teachings? Then yoga practices with a holistic Vedic approach are suitable. These also aim to adapt your lifestyle and diet, as well as increase body awareness. There is a greater emphasis on cleansing and sensing the chakras as energy centers, and advanced breathing exercises such as the " breath of fire " are also offered. You will learn to consciously allow the Kundalini energy to flow and gradually ascend from the lowest energy center. Do you practice Kundalini Yoga? Or would you like to give it a try? In our yogabox.de community, you can connect with other enthusiastic yogis.

Do you want to get pregnant and have a child? With hormone yoga, you can support your body in achieving hormonal balance and increasing your fertility. We'll explain how hormone yoga works, how it can help you on your path to pregnancy, and also introduce you to two yoga exercises to try. Image by StockSnap on Pixabay Yoga and hormones What may sound almost unbelievable at first has actually been proven by various studies. Yoga can influence our hormonal balance and counteract its imbalance. If this holistic bodywork is practiced regularly, stress is reduced, depression can disappear, and overall body image improves. So, if you're hoping to have a baby, various exercises can help you on your path to increased fertility and thus pregnancy. Regular practice is important to achieve lasting results. Yoga takes the pressure off you A pregnancy is always a small miracle. Only when many factors interact perfectly is an egg fertilized and begins its long journey in the woman's womb. Even if, from a medical perspective, everything is perfectly fine physically and, theoretically, nothing stands in the way of conception, it can take several months before a baby is announced. This can put a strain on the relationship and increase the pressure. This means pure stress for the mind and body and, in the worst case, can lead to depression. Yoga and meditation take away the pressure and help you approach the desire to have children in a more relaxed manner. Nature will find its way and will fulfill your wish to have children when your body is ready. Which yoga for those trying to conceive? To become pregnant, it's a good idea to engage in hormone yoga specifically for women, also known as fertility yoga. This holistic program was developed by Brazilian Dinah Rodrigues. It's designed to help yogis successfully combat hormonal problems such as stress, headaches, or menopausal symptoms. Hormone yoga also helps balance hormonal imbalances when trying to conceive. You can find more information about hormone yoga here . Image by Please Don't sell My Artwork AS IS on Pixabay How a hormone yoga class works Dinah Rodrigues, together with her gynecologist, developed a special series of exercises for this purpose in 1992. The order of the yoga exercises is precisely defined. Warm-up : Dynamic stretching and warm-up exercises are common at the beginning. These loosen up the entire body and gently prepare it for the following exercises. Hormone Yoga Exercises : The sequence of exercises in Hormone Yoga is always the same. The series lasts approximately 30 minutes and includes about 20 exercises that affect hormone balance. Meditation : As is typical in yoga, the class concludes with a guided meditation. The final relaxation (Shavasana) brings peace and relaxation to the body. How fertility yoga works To influence a woman's hormones and thus increase fertility, hormone yoga must be practiced regularly and over a longer period of time. It's best to practice three times a week to reap the benefits. Don't put yourself under pressure or expect too much, as it will take several months for the effects to be felt on your body. Positive effects of fertility yoga on women: Stress is reduced relieves psychological pressure the cycle can be regulated Hormone production is stimulated hormonal imbalance is balanced Developing good body awareness Blood pressure is lowered Image by Please Don't sell My Artwork AS IS on Pixabay When you should not practice hormone yoga Even if the desire to have a child is very strong, the special exercises from Hormone Yoga may only be practiced if the following does not apply to you: existing pregnancy unexplained abdominal pain hormone-induced breast cancer You recently had abdominal surgery advanced endometriosis large fibroids Inflammation in the abdominal cavity severe osteoporosis acute heart disease Fertility Yoga: 2 Exercises Hormone yoga for fertility enhancement is a blend of elements of Hatha Yoga and Kundalini Yoga combined with Tibetan healing methods. In total, there are around 20 different exercises that specifically stimulate glands and organs. Many yoga studios now offer this special style of yoga. There are also various online options for benefiting from hormone yoga. These two exercises give you a first insight into the world of fertility yoga: Janu Shirshasana (Head-to-Knee Pose) Sit comfortably on your yoga mat . Straighten your back and ensure your chest is lifted. Relax your shoulders, and place your hands next to your hips. Extend one leg and grasp the foot with your hands. Bring your upper body forward, and bring your head toward your knee. Stay in this position for at least 5 breaths. Then, with a straight back and extended arms, rise back up and repeat the yoga exercise on the other side. Supta Virasana (the reclining hero) Lie on your back on your yoga mat . Bend your knees and bring your lower legs alongside your body. Your buttocks should be between your feet, which should be facing backward. You can either rest your arms relaxed at your sides or raise them above your head and hold your elbows. You will feel an intense stretch. If the stretch is too intense for you, place a meditation cushion under your back for support. Note: Yoga has been proven to influence hormone levels. However, it's not a cure-all. If you have the desire to become pregnant, it can be a helpful tool to influence your hormones. However, you shouldn't consider it a guarantee of pregnancy. If it's medically impossible, unfortunately, yoga won't help you get pregnant. Are you currently considering trying to conceive? Have you tried hormone yoga to support your body's pregnancy journey? We'd love to hear about your experiences! Image by StockSnap on Pixabay