Yoga BLOG

Your stomach is tingling and your spirits are lifting: It's time for vacation! Yoga and vacation can be perfectly combined. It's no wonder this special way of traveling is becoming increasingly popular. You treat yourself to a well-deserved break in the most beautiful places and do something good for your body, mind, and soul. It's a fantastic way to get to know the country in a unique way. We give you helpful tips on what to look out for on a yoga vacation. Organization of the yoga holiday If you want to spend as little time as possible booking your trip, pre-packaged travel packages are a great option. You don't have to worry about anything. Arrival, transfers, accommodation, and yoga activities are all pre-arranged for you. All you have to do is pack your bags and go! If you prefer to travel independently or flexibly with a backpack, it's worth doing your own research. This gives you greater flexibility regarding arrival and departure times, length of stay, and on-site activities. The internet makes it easy to quickly find the right package. Even brick-and-mortar travel agencies often offer a selection of specialized yoga hotels and tips. Our tip: Social media groups are perfect for exchanging ideas with other travel-loving yogis. Where to travel? In your mind, you've already packed your yoga mat. But you're still thinking about where you want to spend your yoga vacation. Costa Rica, Sri Lanka, or perhaps somewhere in Europe? India or Bali are definitely classic destinations for a spiritual retreat. There are few other places in the world that are so closely associated with yoga retreats and slowing down. Anyone willing to take a long flight and dig deeper into their pockets will definitely not be disappointed. The selection of excellent yoga hotels, studios, and yoga teachers is vast all over the world, offering something for everyone. Image by Astrid Schmid on Pixabay Checklist: What is important to me on a yoga vacation? Yoga holidays are now offered in countless countries. When choosing the right holiday, you should consider what's most important to you: Does it have to be a yoga hotel or is a standard hotel enough? Do I want to practice yoga on the beach? Do I want to relax in the mountains? Does yoga in a quiet atmosphere, such as a monastery, appeal to me? Do I want to travel by train, bus or plane? Do I want to stay in one place or do I want to travel as a backpacker? Do I want to practice yoga alone or in a group? Once you have answered these questions for yourself, it will be easier for you to narrow down your travel destinations. Image by Methawee Krasaeden on Pixabay Guided vs. Individual Yoga Trip Every type of travel has its advantages and disadvantages. If you choose a private yoga trip, you have complete freedom in how you plan your trip. When the urge to practice yoga strikes, simply grab your travel yoga mat , find a nice spot, and get started. This is a fantastic experience, especially for advanced yogis. If you're new to the world of yoga or a beginner, a guided yoga trip is a better choice. A yoga instructor will keep a close eye on you and give you valuable tips. All-round carefree package: Yoga retreat If you're looking for a holistic retreat where yoga, meditation, and slowing down play the absolute main role, then a yoga retreat is just right for you. Everything here, from the activities to the food, is designed to rejuvenate body, mind, and spirit. Non-slip mats and the necessary yoga equipment are available on-site, so you don't have to worry about a thing. A yoga retreat is perfect for you if you... appreciates a spiritual atmosphere would like to attend guided yoga classes on site Want to eat a healthy and balanced diet would like to use a wellness offer with massages Holiday with like-minded yogis You can find a wide selection of retreat offers from various tour operators and hotels online. Yoga studio and yoga teachers on site Prefer to explore independently with your own mat? If a yoga retreat is too structured for you, local yoga studios are a wonderful option for a relaxing break. Depending on the country, every larger town usually has a yoga studio and yoga teachers who also hold their classes outdoors. Facebook and other social media platforms make it easy to find a studio, a well-trained yoga teacher, or like-minded people. You can also find out whether you need to bring your own exercise mat or whether there are enough mats and accessories available locally. Which yoga props should I take with me? It also depends entirely on the style of yoga you want to practice. For Hatha Yoga, a non-slip mat is sufficient, but for Yin Yoga, you'll need more accessories. In addition to your style, your travel style is also important. When traveling with a suitcase, you'll have more space for your equipment than a backpacker with a backpack. These tools should definitely not be missing on your trip: travel yoga mat If you don't want to go without your own mat, it's best to choose a lightweight travel yoga mat in the desired thickness. It's made of a particularly lightweight material, such as PVC or natural rubber, and doesn't take up unnecessary space. It's important that it's non-slip, durable, and easy to care for. After all, your mat should be a reliable companion on the beach, on a mountain, or in the forest. Travel yoga mats offer these advantages: good grip thanks to the non-slip surface particularly light weight many models are foldable robust and easy-care material available in many beautiful colors comfortable thickness up to 0.42cm Our travel yoga mat recommendations: Travel Yoga Mat Premium Super Light Travel Mat At just 900 grams, this mat is a real lightweight! It features six beautiful colors, the highly abrasion-resistant PVC material, and an easy-care surface. The mat is non-slip, 0.15 cm thick, and can be machine washed at up to 60°C. It also serves as a foldable yoga mat. Material: non-slip PVC Weight: 0.9kg Mat dimensions: 183x60x0.15cm Travel Yoga Mat Premium The popular Premium Travel Yoga Mat is the ideal companion for traveling. It's available in seven colors and is made of extremely abrasion-resistant PVC. This mat is 0.30 cm thick, offers optimal slip resistance, and is machine washable up to 60°C. Material: non-slip PVC Weight: 1.1kg Mat dimensions: 183x60x0.30cm If you've booked a trip to a yoga hotel, the mats will already be available on-site. You don't need to pack a separate travel yoga mat. Yoga bag Pack your mat and head to the beach! To keep your hands free while you're out and about, a practical yoga bag is a great option. They're available in great colors and designs. Yoga bags protect your exercise mat and ensure you can easily transport it from point A to point B. drinking bottle Drinking enough is incredibly important for the body. It's also important to make sure you drink enough water on a yoga vacation, especially if you're spending a lot of time in the sun. Therefore, a proper water bottle is a must. During your practice outside on the beach, you'll always be well-supplied and will automatically be reminded to drink regularly. Comfortable clothing If your vacation revolves around yoga, you'll naturally need the right clothing. It should be comfortable, airy, and breathable. This will serve you well and make you feel completely at ease during your practice. Which yoga aids are still useful A non-slip travel yoga mat (or foldable yoga mat) with a matching yoga bag, a water bottle, and the right clothing. These are the bare minimum yoga accessories you'll need. If you have a little space left in your backpack or suitcase, a yoga strap is a good idea. It's lightweight, takes up little space, and is ideal for stretching. If you have even more space, you can also pack two small yoga blocks . They're incredibly versatile, lightweight, and can also be used as a replacement for a meditation cushion , for example. Are you planning a yoga trip this year? Do you have any recommendations for relaxing yoga on vacation? Or other tips on what to look out for on a yoga vacation? Feel free to leave us a comment!

Cat-Cow Yoga Pose (Chakravakasana) Image by Here and now, unfortunately, ends my journey on Pixabay on Pixabay Hardly any yoga class is complete without the presence of a cat and a cow. It's a true miracle cure for back pain and tension. By alternating between a hunched back and a hollow back, you'll release all tension and become completely at peace with yourself. If you sit at a desk a lot for work, this yoga exercise will help you quickly relieve tension in your back. We'll explain the asana step by step and demonstrate its benefits. We'll also show you various variations so you can practice the exercise while sitting or standing. Cat-Cow Exercise: the Effect Beginners and advanced yoga practitioners alike benefit from the Cat-Cow pose. It's an effective exercise for easily mobilizing the back and quickly releasing tension. This is how the cat-cow exercise works: Tensions along the spine are released Back is strengthened Joints are strengthened Back pain is relieved the body becomes more flexible the lungs become freer the neck and neck muscles are relaxed Cat-Cow Exercise Important: If you have neck or cervical spine problems, you should keep your head straight throughout the exercise. First, assume the quadruped position. Place your hands below your shoulders. Spread your fingers wide to ensure a stable stance. Ideally, your body weight should rest on your thumb and index finger. Now place your feet hip-width apart on the yoga mat . Your thighs should be directly below your hips. Make sure your weight is evenly distributed between your hands and knees. Your head forms an extension of your spine, and you look down at your mat. Your back is in a neutral position. Take a deep breath and begin the cat pose. With your next exhalation, round your back, vertebra by vertebra. Try to pull yourself toward the ceiling as far as possible. As you do so, pull your head toward your chest and tilt your pelvis. Now take a deep breath and assume the opposite position, the cow pose. Arch your back downward, pull your shoulders back slightly, and raise your head as far as you feel comfortable. Your gaze should be directed upward. Exhale consciously and return to Cat Pose. With your next exhalation, return to Cow Pose. Repeat the exercise a few times, making sure you're in the flow. Cat-Cow sitting Even while sitting, you can do something good for your spine with this yoga exercise! If you have knee problems, this is a good alternative. The great thing is that you can do this exercise almost anywhere. Whether in the office , in the car, or on the train: your back and spine will appreciate the relaxation. This is how cat-cow works while sitting: Sit up straight and place your legs parallel to each other. They shouldn't touch. Your arms are completely relaxed. Rest your hands comfortably on your thighs. Inhale consciously and slowly arch your back. Once you've reached this position, raise your head and look toward the ceiling. Exhale consciously and round your back. Round your back, vertebra by vertebra. Lower your head and look toward your belly button. Repeat the process several times until you feel relaxation in your back and neck. End the exercise by inhaling and sitting upright in the chair, just as you did at the beginning. Cat-Cow standing If you want to practice the yoga exercise while standing, there is also a variation here: Place your feet slightly apart, knees slightly bent. You should have a firm stance on the floor or mat . Now raise your arms to your sides at shoulder height. Bend your arms and point your forearms upward at 90 degrees, palms facing inward. Inhale consciously and slowly arch your back. Pull your shoulders back and down, opening your chest. Exhale consciously and round your back, vertebra by vertebra. Stretch your arms forward at head height, hands fanned out, and fingertips lightly touching. Repeat the yoga exercise several times and then return to a neutral position. What are your experiences with the cat-cow pose? Did it help you relieve pressure on your spine and back pain? We look forward to your comments!

Anyone who delves into the subject of yoga encounters apparent contradictions: On the one hand, the physical exercises are certainly very strenuous, yet on the other, yoga is supposed to be suitable for everyone . Meditation and breathing exercises are still conceivable, but what about physical exercises for people with disabilities? Adapt exercises The solution is quite simple: The exercises are adapted. This works in a similar way to older people, who, due to orthopedic problems with their bones and joints, cannot assume every body position. Whether you're less mobile than before and therefore better off sitting on a chair than on the floor or stuck in a wheelchair, the differences aren't that great, and you can still do many exercises. These are especially good for the back, which is subjected to a lot of strain in wheelchair users, but also in older people, is often painful, and whose muscles are prone to severe cramps. Back problems affect almost everyone, even younger people. Seated yoga exercises are therefore perfect for coffee and lunch breaks. Just a quick tip. Everyone benefits Yoga should lead to relaxation, better posture, and more serenity, but it should also be approached with a relaxed attitude from the outset. It looks great when people stand on their heads or remain in the lotus position for hours – but for many, this is impossible. Especially with yoga, however, the principle applies: the path is the destination. We strive for perfection, knowing that we will hardly ever achieve it (as even the great yogis are convinced!). And the saying: from each according to his ability, applies equally. The more open-minded we approach the exercises, the better we'll find variations that suit our bodies. Even if you have amputated limbs or are mobility-impaired, you can still strive and make the most of the exercises. Therefore, yoga is truly suitable for everyone. Those who practice at home can order comfortable meditation cushions in various designs, warm yoga blankets that can also be placed over the knees, and soft yoga towels from us, depending on their needs. Yoga for the physically and mentally disabled ©iStock.com/mikanaka More and more offers People with disabilities are increasingly finding teachers who offer both disability-specific yoga courses and mixed group courses (inclusion courses). Those unsure about yoga can take a few private lessons beforehand so the teacher can assess the extent of their limitations and how they can best integrate you into the class. Special courses are also offered for wheelchair users, for example. Kundalini and Hatha yoga are the main focus of instruction. People with intellectual disabilities also benefit from yoga. For everyone, yoga is about coordinating breath and movement, learning greater flexibility and deep breathing, and finding inner relaxation. Parents can take some lessons from experienced teachers and pass them on to their children. Yoga trains coordination, balance, and inner release, the ability to stillness. Suddenly, previously unimaginable poses become possible. Yoga students with physical disabilities may one day experience stirrings in parts of their bodies that they had almost considered dead. Yoga stimulates, massages, and gets the flow of life going; it helps, among other things, the digestive system, which suffers particularly in wheelchair users. Yoga benefits us all, but especially those who have few other exercise options and want to achieve change in a gentle way (but certainly with some effort). Yoga promotes balance and thus a good mood: One day, you might even stop blaming the weather (or anyone else) for your mood... Now, the problem is that there isn't a wide range of yoga classes available everywhere, because yoga teachers have to adapt specifically to this and learn a lot of additional skills. However, the internet and disability support services in cities can help. The right support: Yoga for every body If there is no yoga practice nearby and no suitable contact person is available, this is by no means a barrier to successful yoga practice. One good way to help is to seek advice from other people online. Their experiences can help clarify many questions or find solutions to your own problems. This sometimes involves a lot of effort and research. Nevertheless, yoga with people with disabilities is primarily about promoting movement sequences and ensuring relaxation. Guides like "Yoga for Every Body" address this topic and create opportunities for yoga exercises regardless of physical condition. Helpful beginner tips allow a gentle introduction to determine which exercises are well-suited and which are more difficult to perform. This allows you to gradually work towards the ideal combinations and movement sequences and tailor yoga to the individual needs of the disabled person.

Jogging and yoga – the ideal combination for healthy and performance-optimized training Fitness and exercise for endurance training are extremely popular worldwide. However, intensive, long-term training can be strenuous and associated with muscle and joint pain. Your legs will feel heavy during your next workout, and your motivation may suffer. Regular yoga exercises can significantly contribute to effectively preventing the discomfort caused by endurance training. In our article, you'll learn how you, as a runner, can benefit from specific yoga exercises. This will help you stand even more securely on your feet! Running and yoga: a perfect combination More and more runners are discovering yoga for themselves, harnessing the positive effects of this gentle movement technique on running success and overall physical well-being. While yoga and running as sports couldn't be more different, combining them improves body awareness and optimizes training success. If you are a passionate runner, you can use targeted exercises to regenerate overstressed muscle groups, improve your running form, and increase your performance readiness for the next training session. Full-body fitness for runners If you, as a runner, practice yoga exercises after jogging, you're integrating two sports into your daily routine that complement each other perfectly and benefit from each other. When running, you work almost exclusively the muscles and joints of the lower half of your body. While this leads to an intensive training effect for the legs and boosts fat burning, it also results in one-sided strain, muscle imbalances, and limited coordination. Yoga, on the other hand, is all about inner peace, as well as controlling and stretching the entire body. When performing the exercises after a run, you also activate those areas of your body that are generally neglected in endurance sports. Therefore, yoga is an ideal complement for runners to counteract the muscle shortening caused by jogging. By holding the body positions still for longer, yoga is a gentle full-body workout and a soothing massage in one. For runners, this results in strengthening and regenerating the entire musculature, which has many positive effects after a run. How yoga affects your body The buildup of metabolic byproducts such as lactic acid in the muscle fibers that occurs during running is broken down by the gentle training effect of the exercises. Yoga mobilizes the body's self-healing powers , detoxifies tissue, and prevents muscle tension, pain, and wear and tear on the joints. Unfortunately, many passionate runners are affected by this. How yoga helps you run: • overstressed muscles are regenerated • Metabolic byproducts are broken down • Your running style improves • overall mobility is increased • Your willingness to perform for the next running training will be increased • the overall body feeling is quickly improved • Promote your mental strength • Strengthening the cardiovascular system Jogging and yoga: holistic training for greater well-being Yoga not only detoxifies the tissue, but also calms the heart rate and reduces the release of stress hormones like adrenaline and cortisol. This promotes healthy sleep, which in turn prolongs the recovery period after strenuous endurance training and accelerates regeneration. At the same time, yoga improves body awareness, gently correcting poor posture rather than exacerbating it due to the one-sided strain of running. After your run, yoga also increases your flexibility and positively changes your running form. With improved knee lift, your stride automatically adapts to the surface and your running speed. Improved running form means longer and faster runs without fatigue. Yoga is therefore the perfect, relaxed balance to endurance sports. The best asanas for runners Yoga has a lot to offer runners. We'll give you a brief insight into various exercises (asanas) that can be useful for strengthening, stretching, and recovery. Just grab a yoga mat and let's get started! • Asanas that stretch the entire body give you a sense of which muscles are shortened and therefore need gentle training. Downward-Facing Dog, or Adho Mukha Svanasana, is an ideal exercise for runners. It stretches the Achilles tendons, which have shortened from running, as well as the muscles in the buttocks and hamstrings. Because this exercise also opens the chest and shoulders, breathing improves, allowing the lungs to absorb more oxygen while running. • If you have shortened hips and are prone to knee pain, you should incorporate the Dead Pigeon Pose or Sucirandhrasana into your yoga workout, as it stretches the connective tissue between the hips, thighs and shins. • Runners can also counteract pain in the knees and hips with the standing forward bend (Uttanasana) , as this gently trains the sitting bone muscles in particular. • In the Trikonasana or triangle position you stretch and strengthen the entire muscles from the shoulders to the ankle joints of your legs and thereby improve the overall balance of your body. • You can achieve improved hip mobility in the cobbler's pose (Baddha Konasana) . This position opens the knees and inner thighs, and exercise-related tension in the lumbar and hip areas is sustainably relieved. The crowning conclusion of your yoga workout: Balasana After your yoga workout, you should definitely perform one final exercise. Relaxation significantly improves the effectiveness of your workout. Balasana , Child's Pose, is an excellent gentle recovery exercise. It promotes blood circulation to the brain and spine and counteracts tension in the neck and pain in the shins. It also allows you to focus solely on your breathing and your mind for a moment. Have you discovered yoga as a runner? Or are you already practicing certain yoga exercises and have noticed an improvement in your running? We'd love to hear about your experiences! Image © lkoimages / 123rf.com