Yoga BLOG

Constantly tired, under the weather, plagued by colds, and lacking motivation... Do you know that feeling? A poorly functioning immune system is often the cause. Daily stress, lack of exercise, or a poor diet are anything but healthy and can weaken your defenses. However, a healthy body and mind also have a positive effect on your immune system. Yoga has an effect on the entire body and helps you strengthen yourself from within. In our article, you'll learn how yoga can stimulate your immune system and strengthen your defenses through dynamic exercises and breathing exercises. Image by Irina L on Pixabay Negative factors for your immune system Our world is characterized by hectic everyday life. Important things have to be done quickly, we are constantly contactable and the day really needs 48 hours to do everything. In all the hustle and bustle, it is easy to forget to take good care of ourselves, eat healthily and find a relaxing balance. Our body can usually compensate for this well for a short time. But when it becomes routine, our body soon sends signals. We become easily irritable, unfocused, less able to cope with stress and generally just unbalanced. Our metabolism and immune system can also suffer and no longer protect us as well from external threats. This provides a perfect breeding ground for pathogens such as bacteria and viruses, and we become ill. Colds, including a runny nose, are then often a frequent companion. Negative influences on your immune system: stress lack of exercise unbalanced diet alcohol lack of sleep Smoke Overweight Yoga and the immune system: how to strengthen yourself from within Our health is the most precious asset we have. Through yoga and meditation, you can regain harmony with yourself and strengthen yourself from within with targeted asanas. The exercises help you boost your metabolism, support your organs, and reduce stress. Yoga and meditation are powerful tools on the path to a healthy life. Possible positive effects of yoga on your immune system: Stress is minimized the body's own defenses are strengthened Blockages are resolved Metabolism is boosted Energy flows are stimulated Organ work can be activated Kundalini Yoga as a booster for your immune system We would like to introduce you to Kundalini Yoga as a beneficial practice for your body, metabolism, and immune system. The word "Kundalini" (Sanskrit: kundala - coiled, wound) describes a power that lies dormant within every human being. According to Tantrism, it is located at the base of the spine and is the chakra closest to the earth. Kundalini is depicted as a coiled, sleeping serpent. The ultimate goal of this yoga style is to awaken the Kundalini in order to attain enlightenment. Who is Kundalini Yoga suitable for? Kundalini can be practiced by both beginners and advanced yoga practitioners. Through the constant alternation of active and passive exercises, the body's own powers are awakened and activated. Relaxation exercises and physical exercises are performed alternately. Various asanas and breathing exercises help stimulate the flow of energy. Kundalini is helpful on the path to relaxation, but also when the goal is to burn calories or lose weight. 3 Kundalini Yoga Exercises To gain insight into Kundalini Yoga, we'd like to introduce you to three exercises that you can easily practice at home. All you need is a quiet space and a yoga mat . Yoga exercise bow For the bow pose , lie on your stomach. Grab your ankles with your hands. Inhale deeply through your nose and push your shins back. At the same time, lift your chest and thighs. Breathe in and out gently, relaxing your neck. After two minutes, release the asana while exhaling and lie back on your stomach. Notice how you feel after the exercise. Effect : Digestion is improved, stimulation of the navel chakra Yoga exercise stretching posture Lie relaxed on your back in the Savasana pose. Now lift your head and stretch your neck. Bring your chest up as far as you can comfortably. Stretch your arms down and look straight ahead toward your toes. Finally, lift your legs slightly off the floor, pointing your toes. Important: While stretching your legs, keep your lower back on your yoga mat. Effect : Strengthening of the core and self-confidence Yoga exercise camel For Camel Pose , sit on your knees and lower legs. Keep your body upright. Now place your hands on your sacrum and draw your stomach in. This supports your lower back. Let your shoulder blades sink down and bring them toward your back. Inhale and lift your chest. If it's comfortable for you, place your hands on your heels. If you don't have any problems with your cervical spine, you can let your head sink back. Hold this asana for about 2 minutes and then carefully stand up again. Then relax your knees and feel your way. Effect : Stretching and extending the spine, chest and abdominal muscles Relaxation at the end After the exercises, give yourself some time to relax. Lie back on your yoga mat and assume the Savasana pose. Breathe deeply through your nose and focus on your heart. Allow yourself at least five minutes of meditation . Breathe consciously until you feel completely relaxed. What is generally good for your immune system Yoga isn't a cure-all and can't magically cure a cold or weaken your immune system. However, it's a holistic approach for people to bring balance and listen to their bodies' signals. If you practice yoga regularly, you'll feel the positive effects on your body, and your immune system will also benefit. Strengthening your immune system requires many small, interconnected cogs. Our body is a true miracle and needs healthy treatment to function well and make us feel good. This includes a healthy diet, plenty of exercise in the fresh air, and avoiding stress. How to strengthen your immune system: healthy eating drink plenty of water sufficient exercise Avoid stress sufficient sleep Image by bzwei on Pixabay How do you strengthen your immune system, boost your metabolism, and prevent colds? Do you practice Kundalini Yoga and do you have tips for stimulating your body? We'd love for you to share your experiences with strengthening your immune system and health with us! Disclaimer and general note on medical topics: This text is in no way a substitute for professional advice from a physician or pharmacist, and it should not be used as a basis for self-diagnosis or for initiating, modifying, or discontinuing treatment of illnesses. Always consult your doctor if you have any health questions or complaints! Yogabox and the authors assume no liability for any inconvenience or damage resulting from the use of the information presented here.

This insight is anything but new: Yoga has a lot to do with energy. Yoga practice can both energize and relax us. With a blend of asanas and pranayama, meditation, and relaxation, yoga can help us maintain or regain balance in our lives. The chakras also offer valuable support in this process. There are seven energy centers located in our body. Like the meridians, they cannot be seen. But there are striking depictions of the chakras, which are arranged vertically above one another like a colorful chain of energy. Chakras - Levels of Consciousness The chakras at a glance Each of us has seven main chakras (also called chakras). They form a vertical line – ideal for our energies. Through your chakras, you are connected to both the earth and the sky. They give you stability and security, roots and wings. From bottom to top, there is the root chakra (Muladhara Chakra), the sacral chakra (Swadisthana Chakra), the solar plexus chakra (Manipura Chakra), the heart chakra (Anahata Chakra), the throat chakra (Vishudda Chakra), the brow chakra (Ajna Shakra), and the crown chakra (Sahasrara Chakra). Each of these chakras is associated with organs, characteristics, and yogic themes. What is your topic that needs to be addressed in yoga? The Root Chakra: for grounding This chakra is connected to, among other things, the lower extremities and intestines, the skeleton, the skin, and the nose. Problems in one of these areas can often be effectively addressed with meditation and asanas for your root chakra. The psychological component, with which the root chakra is connected, is also important in this context. The name says it all: Through this chakra, we are rooted in the earth and the energies important to us. Therefore, it is also significant for you if existential anxiety, a lack of connection within the family, and relationship problems are the issues that concern you. The Sacral Chakra: for joy The organs belonging to the sacral chakra include the genitals, kidneys and bladder, mouth and tongue. This affects not only organic function but also our zest for life. Enjoying food and joyful sexuality are also anchored in this chakra. Blockages in this area can lead to organic and psychological disorders that impair your life. Your creativity can also be negatively affected if you are blocked in this area. Zest for life and inspiration are closely linked. With yoga exercises and special meditations – ideally complemented by Ayurvedic nutrition – you can activate the energies in your sacral chakra. The solar plexus chakra: for your personality The solar plexus is the solar plexus. It's located in the upper abdomen and is the structure where we experience that famous adrenaline rush or those butterflies. This chakra is, in particular, the energy source for the digestive organs and the skin. But it also encompasses everything that makes up your personality. Are you ambitious? Too ambitious, perhaps? Or do you have a fear of failure? Are you more guided by negative or positive thoughts? These are all topics you can address with exercises for your solar plexus chakra. By the way, your gut feeling is also anchored in this energy center. Meditation and asanas can provide valuable support! The Heart Chakra: for love What would life be without love? Love, which is energetically nourished by our heart chakra, includes love for one's partner. But it's also about self-love, which is essential for our happiness in life and thus an important topic. Love for God—higher love—is also an aspect of the heart chakra, which is naturally associated with the heart and the lungs. The ability to give and receive love is centrally anchored in this chakra. Blockages in the heart chakra? You can resolve them! The throat chakra: for your ability to express yourself The throat chakra, located in the larynx area, is organically associated with the thyroid, as well as the mouth, nose, and ears, among other organs. The ability to express yourself—with everything that defines you—is central to this. It's not uncommon for emotional problems to be caused by the thyroid. This connection is documented in the throat chakra as an important energy center. Does your throat sometimes feel constricted? Do you often have that familiar lump in your throat? Then you should definitely try the exercises and meditations that are appropriate for this chakra. You may find they are particularly beneficial. The brow chakra: for your soul There are people who radiate a certain presence. Who always seem to have the right intuition. Who are at peace and composed within themselves. These are usually the people who have a good connection to their inner life and also a connection to the vibrations of the universe. The good news: This isn't a matter of talent. It's a matter of mindfulness, and it also depends on the energy flow in your brow chakra not being blocked. You can test this with exercises for this important chakra and appropriate meditations. Do they make a difference? The Crown Chakra: for your self There are two particularly important elements in yoga: you root yourself in the earth and connect with the highest. The highest—whatever that means to you—gives you the unity, belonging, and security that we all deserve in our lives. Your crown chakra is located above your head. It contains the energies that enable the connection between your own and divine energies. Does this all seem a bit spiritual and intangible to you? That's okay. You can simply try out suitable asanas and meditations for the crown chakra. Chakra meditation: for holistic well-being Which chakra is important for me and my well-being? Is it possible that I should work on two or three chakras? It's perfectly normal for you, as a beginner in the complex teachings of chakras, to be a little unsure at first about which asana and meditation might be right for you. A chakra meditation that incorporates all seven chakras is recommended and an ideal introduction. You can truly benefit from it. One thing is certain: All chakras have their significance in life and should be sources of energy without blockages. Chakra meditation is a good place to start.

Yoga Swing Impulso Fitness training, acrobatics, relaxation, and fun – Aerial Yoga offers all of this in a yoga swing or aerial yoga cloth. This holistic training has become a very popular yoga style for experienced aerial acrobats and those who want to become one. Many yoga studios offer fitness training with the special aerial yoga cloth, which dangles loosely from the ceiling. The right accessories for practicing Aerial Yoga are available at yogabox at an affordable price. What is a yoga swing? Yoga swings , also known as yoga hammocks, aerial yoga slings, or yoga swings, allow for acrobatic yoga exercises in the air. When practicing asanas, the body is completely weightless. The associated yoga style is known as aerial yoga. The yoga swing is suspended from a permanently mounted ceiling suspension system using a carabiner. This is what yoga training with a yoga swing enables: Tensions are released Strengthening fitness and muscles greater freedom of movement Deepening the asanas Sense of balance is trained Loops and handles relieve the body when needed What is Aerial Yoga? What looks so simple in Aerial Yoga is actually a combination of strength, balance, and acrobatics. All of these skills are required to get into the sling or yoga hammock by yourself. Aerial Yoga is a holistic body workout in a sling, yoga hammock, or yoga swing. Aerial Yoga trains your sense of balance, and your flexibility and fitness are increased. Furthermore, the weightlessness of aerial training allows for easier yet more intense exercises. Hanging relaxed in the Aerial Yoga sling can release blockages and tension in the back or shoulder-neck area. What do you need for an aerial yoga class? If you practice aerial yoga at home, you'll need a few practical props. Stretchy, comfortable clothing is essential for fully performing the acrobatic exercises in the aerial yoga sling or swing. In addition to the sling or yoga swing, you'll also need a non-slip yoga mat for the final relaxation. Can everyone practice aerial yoga? Whether you're a yoga beginner or an advanced yogi, theoretically anyone with a reasonable level of fitness and no fear of heights can practice yoga with a sling. The sling exercises or the yoga swing require strength and test your balance. If you have ear or sinus problems, you should consult your doctor or yoga instructor before practicing aerial yoga. If your sense of balance is impaired, you could, in the worst case, fall from the sling to the floor and injure yourself during yoga. Aerial yoga practice with our Yoga Swing Impulso With our Impulso yoga swing, practicing yoga at dizzying heights is truly enjoyable. The swing is made of 100% durable nylon. The comfortable fabric is beige, and the straps and loops are black. You can practice aerial yoga safely in the Impulso yoga swing. The loops and handles allow you to easily transition between asanas and relieve strain on your body. The Impulso yoga swing comes as a set with loops, a carabiner, and a storage bag. Important: The mounting hardware for the sling, with the exception of the carabiners, is not included. The ceiling mount can be purchased separately if required. You will need two ceiling mounts for the Impulso Yoga Swing. Practical ceiling suspension for your yoga swing To swing safely through the air, the yoga swing must be securely mounted to the ceiling. A minimum ceiling height of 2.2 meters is recommended for installation. This is the only way to properly perform the exercises in the swing or on a sling. Our silver ceiling suspension provides the necessary security for your aerial yoga training. The maximum load capacity is 300 kg. Yoga swings, aerial yoga slings, and even children's swings can be hung quickly and easily using a carabiner. Hanging a yoga swing as a hammock An aerial yoga sling or yoga swing can also easily be converted into a comfortable hammock. This is especially useful if you want to relax in the air without practicing any exercises. The hammock should be hung at a minimum height of 120 cm. Do you have questions about our yoga swing or our yoga swing range? Our friendly customer service team will be happy to answer any questions you may have. Feel free to call us or contact us online using our contact form.

Ahimsa - what is it and what does it have to do with yoga? Those who choose to live according to Ahimsa commit themselves to a respectful and peaceful way of life and strive for non-violence in all areas of life. It is one of the highest goals a yogi can set for themselves. In our article, you'll learn what Ahimsa means, what it stands for, what it has to do with Mahatma Gandhi, and what significance it has for yoga and meditation. What does Ahimsa mean? Ahimsa is part of the Yama moral doctrine, which is divided into five stages. It is the first of the five Yamas. Translated from Sanskrit, it literally means "non-violence." It can therefore be equated with the term nonviolence. It is pronounced "A-hin-sa," so the "m" becomes an "n." This is what Ahimsa stands for Nonviolence and a peaceful way of life is the goal of the Ahimsa principle. It means completely refraining from harming any living being, be it through words, thoughts, or actions. Even those who curse or prejudice against another person violate their principles. Meaning of Ahimsa: social rule for respectful interaction with one another religious principle for a peaceful way of life Respect for all living beings no human or animal may be injured or killed peaceful words, actions and thoughts What Gandhi connects with Ahimsa You may have heard the term before in connection with Mahatma Gandhi. It was through him that ahimsa became known to the general public at the beginning of the 20th century. Gandhi was the epitome of a peaceful lifestyle, as he lived the principle of non-violence in all areas of life. He firmly believed that ahimsa can only be practiced with courage and willpower. To achieve India's independence and achieve their political goals, Gandhi and his followers relied on non-violent resistance. Even when the British government put obstacles in their way and responded with violence, Gandhi held fast to the philosophy. He was certain that sooner or later they, too, would be guided by ahimsa. Unfortunately, Gandhi was not proven right. Ahimsa and its significance for yoga So what does the Ahimsa principle have to do with yoga and meditation ? It can be interpreted in different ways. For example, it describes the peaceful interaction with oneself. Practice the asanas in a way that is comfortable for your body. Consciously perceive it, but don't overtax it. Because, strictly speaking, that is also a form of violence against yourself. If you are a yoga teacher, you can apply the philosophy to your students. Carefully address the needs of all yogis and protect them from being overwhelmed. Especially at the beginning, it is difficult for yogis to assess their own limits and avoid overexerting their bodies. The same applies to meditation. Some days you may find it particularly difficult to commit to meditation and be completely present. Be kind to yourself, don't get upset, check off the list, and simply postpone the session to another day. Relax and lie down on your yoga mat or sit on your meditation cushion , and you'll see that things will go much better again. Ahimsa as the foundation for a vegan life Those who live strictly according to the Ahimsa principle pursue the goal of non-violence in all areas of life. This includes diet. Those who eat meat accept that animals are killed for their own food or raised under poor conditions. This is incompatible with a non-violent philosophy of life. Therefore, many yogis choose a vegetarian diet. In India, where many people practice Hinduism, the majority follow a vegetarian diet. Those who take an even stricter approach and also want to avoid the exploitation of animals for milk or eggs choose a vegan diet. Why Ahimsa is an enrichment for everyone Isn't the thought of a peaceful world wonderful? Everyone wants to be treated with respect and not be exposed to unnecessary conflict. Even if we don't want to, our words and actions can hurt others. The teachings of the first Yama lay the foundation for holistic harmony and peace. And all this without having to be religious, devout, or spiritual in any way. A mindful and peaceful approach to oneself and all people has lasting effects and also positively influences those around us. Here’s how you can integrate Ahimsa into your life: approach other people without prejudice give your environment a smile more often Dissolve prejudices and get to the bottom of the truth yourself Stand up for the weaker who cannot help themselves treat all living beings with great respect Start a peaceful life now Do you want to live according to Ahimsa? It's best to start with small steps. No one is perfect, and you shouldn't overextend yourself, especially at the beginning of your journey. Try to focus your thoughts and avoid thinking negatively about others or yourself. Always speak the truth gently and be kind to all people and animals. Only when you approach others with an open mind and are kind to yourself can you also spread this peaceful philosophy to others. You'll see, even if it might be a bit strenuous at first. Over time, it will become easier and easier for you, and the non-violent way of life will automatically permeate all areas of your life. Peaceful thoughts, words, and deeds – how do you define ahimsa for yourself? Do you live your life according to this principle? Feel free to share your thoughts in the comments.

Image by AYMYogaSchool on Pixabay When the melodious "Namaste" is heard, everyone immediately conjures up a mental image of a yogi with his hands folded in front of his heart. Hardly any other word symbolizes the teachings of yoga more. It is the traditional, highly respectful greeting in India and other Hindu-influenced countries. But this respectful gesture encompasses far more than a greeting and farewell. It is through this that we pay respect to the divine that we all carry within us. In our article, you will learn where Namaste comes from, how to perform it correctly, and what significance it has for yoga and meditation. Namaste: what does that actually mean? Namaste is a greeting that expresses great respect for the other person. In doing so, we also recognize the divine in the human heart. Like all words commonly used in yoga, Namaste also comes from Indian Sanskrit. The word is composed of these syllables: nama: to bow as: I tea: you Literally translated from Sanskrit, Namaste means something like "I bow to you." But the figurative meaning goes much deeper. For most yogis, it has a very special meaning and a high priority in yoga practice. This is what Namaste stands for: Respect for yourself and others unconditional self-love gratitude Mindfulness Finding and preserving energy the divine that every human being carries within A very famous definition was coined by Mahatma Gandhi. He was friends with Albert Einstein, who once asked him about the meaning of Namaste. Gandhi then wrote him a wonderful explanation: "I honor the place in you where the entire universe resides. I honor the place of light, love, truth, peace, and wisdom in you. I honor the place in you where, when you are there and I am there, we are both one." - Mahatma Gandhi Tip for your vacation in India: If you're ever in India and are greeted with "Namaskar," your counterpart will use the somewhat more formal greeting. However, it has the same meaning as the respectful Namaste. How do you say Namaste? For the Indian greeting Namaste, the hands are placed in Anjali Mudra. Mudra means sign in Sanskrit, and Anjali means offering. To perform the Anjali Mudra gesture correctly, you only need to keep a few things in mind. Place your palms together in front of your heart chakra. Close your eyes and tilt your head toward your heart. You can either say the greeting out loud or recite it mentally to yourself. To activate your energy center and express especially deep respect, bend your head forward and touch your third eye with your index fingers. When do you say Namaste? In India and Hindu-influenced countries, people typically greet each other with the respectful gesture of Namaste. The gesture is thus a part of everyday life. In this country, it has gained popularity through the practice of yoga and meditation. It begins and concludes each yoga practice. Some asanas are also accompanied by clasped hands. For example, in the morning greeting, each round begins and ends with Anjali Mudra. The word is not spoken but indicated by the hand position in front of the heart chakra. Namasté and its significance for yoga Yoga enriches the lives of many yogis and yoginis. In addition to a respectful greeting and farewell, Namaste has a deeper meaning for yoga and meditation. We focus our energy in the heart, awaken the divine within, and focus our awareness on our center. Our body and mind are meant to be perfectly balanced. When we gently join our hands for the Namaste, we simultaneously connect the right and left hemispheres of our brain. The feminine is connected to the masculine, and yoga strives to resolve all opposites. Only in this way can we unite our entire energy. When yoga is practiced in a group, the gesture represents the unity the group forms. Namaste creates a connection that reminds us of our human condition. Whether beginner, advanced, or expert, everyone is equal and connected on a higher level. Perhaps you've already experienced this change yourself. When you perform the gesture of farewell, respect for one another, and gratitude at the end of your yoga practice, you'll notice how your energy has shifted. You feel balanced, full of energy, and content. What does Namaste mean for your life and your yoga? Does it give you inner peace, self-love, or contentment? Does it help you treat others with more respect? We look forward to your comments! Namaste.

Image by Bhikku Amitha on Pixabay Yoga is very popular – more and more people in this country are becoming enthusiastic about it. The reasons for this increased demand are obvious. After all, yoga is not only an extremely versatile form of exercise, but also allows you to reduce stress and restore inner balance. It is therefore not surprising that many yoga courses are fully booked. The same is true for online yoga training courses. Yoga trainers are therefore in great demand, which currently presents great opportunities for advanced yoga experts. A career as a self-employed yoga trainer not only allows you to immerse yourself in the world of spiritual fitness programs every day, but also to take your knowledge to a higher level. Anyone considering yoga training therefore has very good prospects on the job market. However, not everyone is cut out for the profession of yoga teacher. After all, teaching others the wisdom of pranayama, sutra, or ashram requires a lot of time and dedication. On average, only 30 percent of all aspiring yoga teachers complete their yoga training. Therefore, training to become a professional yoga instructor isn't something you can simply do on the side. Several major steps are required to be able to impart the traditional wisdom of yoga teachings. There are many different reasons why people want to become yoga teachers: • Opening your own yoga school • Give yoga classes throughout Germany • Offer yoga courses to promote the health of others • Meet other yoga fans and yogis • Deepen your knowledge of yoga teachings • A career change These are the most common reasons why people decide to begin yoga training. However, you don't become a yoga master overnight and can pass on your knowledge to your students. Yoga is primarily linked to discipline, willpower, and technique, so the ancient wisdom of Indian culture can only be passed on with the right mindset. The foundation consists of correct breathing and appropriate self-knowledge. The path to becoming a yoga teacher can be very emotional, as you are responsible for leading other people to a new state of consciousness and self-knowledge. The mix of meditation and fitness demands a lot of specialist knowledge, so the necessary passion alone is not enough to establish yourself successfully as a yoga teacher. For this reason, we have created a guide below that will inform you about the path to becoming a yoga teacher. Image by StockSnap on Pixabay Step 1: Yoga training You can only become a yoga teacher with yoga training . The easiest and fastest way to do this is to complete a yoga training course online. The online-trainer-lizenz.de platform is an excellent starting point and allows you to begin your training to become a professional yoga trainer with a flexible start date. You set your own learning pace, so you can comfortably acquire all the specialist knowledge in online seminars. Only two days of in-person attendance are required to complete the yoga training. Regular online courses with real experts help clarify any unclear points and open questions. This makes it possible to complete basic training to become a yoga teacher online and then work as a professional yoga trainer from then on. This can be done either in a yoga studio, online, or as a private instructor. Step 2: What forms of yoga do you want to teach? There are a multitude of different yoga courses, each of which is fundamentally different from one another. Those who have just completed their training as a yoga instructor should initially limit themselves to a few specific types of yoga . It's important to decide whether they would prefer to teach Manta Yoga, Hatha Yoga, Yoga Nidra, Kundalini Yoga, or Tantra Yoga. Step 3: Advertising on your own behalf You're now a qualified yoga instructor and have found a suitable location. However, you can't expect students and yogis to come on their own. You still need the necessary advertising to attract people interested in yoga classes. These days, this can be done quickly and easily online. Social media platforms like Facebook or Instagram are particularly good places to advertise your business.

Image by EllasPix on Pixabay How to boost your self-confidence with yoga Do you lack self-confidence? Do you wish you had more self-esteem? Yoga could be your personal key to happiness. By focusing intensively on yourself and your body, you strengthen muscles, find inner peace, and gain self-confidence. In our article, we reveal to you why many people lack self-confidence in life and how you can gain self-confidence through targeted yoga exercises. Lack of self-confidence robs us of our strength Fear of failure before job interviews, sweating during presentations or important appointments. Almost everyone finds themselves in such an unpleasant situation. A little anxiety is perfectly normal. This is because our bodies release adrenaline. This boosts our circulation, making us feel more alert and more focused. But excessive excitement or deep feelings of anxiety have the opposite effect. They rob us of our energy, diminish our self-esteem, and unnecessarily hinder our lives. Why do we lack self-confidence? Every person has many experiences every day. Fortunately, many of them are positive. They enrich our lives and provide a strong sense of self-confidence. Unfortunately, however, we also experience negative experiences that leave a lasting impression on us and lower our self-esteem. We often remember bad experiences very vividly, while happy moments pale in comparison. Our inner critic Lack of self-confidence can be learned or stem from childhood. Upbringing and the amount of appreciation our parents gave us also play a major role. Every negative experience makes our inner critic stronger. It's always breathing down our necks, lashing out at every opportunity to make us feel insecure. But by building self-confidence, it can be silenced. Reasons for lack of self-confidence - examples: bad experiences in childhood negative feedback at work Bullying at school lack of appreciation from parents Image by Kathleen Bergmann on Pixabay Yoga for more self-confidence Yoga for more self-confidence? Even if it sounds unusual at first, you'll quickly realize there's real value in it. With targeted exercises, you'll become intensely aware of yourself from head to toe, find deep inner balance, and use your newfound strength in everyday life. This is how yoga affects your body and mind: strengthens physical fitness gives the mind concentration restores inner balance ensures a clear head gives us a good body feeling and self-confidence We have put together a few exercises for you that you can learn quickly and that will help you strengthen your self-confidence and self-esteem. The fire breathing With fire breathing, you activate your body purely through conscious inhalation and exhalation at different speeds. You'll feel a warm sensation and possibly more awake. Your entire metabolism is stimulated and is said to help the body eliminate toxins and promote digestion. Important instructions: Fire breathing is one of the most powerful breathing techniques in yoga. Therefore, it should not be practiced by people suffering from heart disease, epilepsy, or high blood pressure. Fire breathing is also unsuitable for people who have previously suffered a stroke or have problems with hyperacidity (heartburn, stomach ulcers). This is how fire breathing works: It's best to perform fire breathing while sitting. Either sit cross-legged on your yoga mat or use a meditation cushion . However, any other sitting position is also possible. The main thing is that you can relax in the pose and focus on your breathing. Sit upright and close your eyes. Feel your breathing and concentrate on it completely. Now breathe in slowly and deeply through your nose. Breathe until your lungs are completely filled with air. Now breathe out forcefully through your nose, emptying your lungs completely. As you do this, imagine all the air flowing out of your stomach. A slight feeling of pressure in your stomach is normal. Repeat the fire breathing 20 times. Once you have completed the exercise, remain seated for a while with your eyes closed and allow peace to enter your body. Asana Warrior II The Warrior II asana has a very positive effect on your body. It strengthens your arms, legs, and abdominal muscles, among other things. Your chest and lungs open, and your balance and concentration improve. It also stretches your thighs and groin. Like a warrior, energy flows through you, increasing your self-esteem. This is how the Warrior II works: Stand relaxed on your yoga mat. Exhale and take a big step back with your left foot. Now turn it outward 90 degrees. Make sure your heels are aligned. Once you feel secure, raise your arms. They should be parallel to the floor and positioned above your thighs. Now turn your palms toward the floor. Do you have a hollow back? Simply rotate your tailbone slightly forward, and you'll straighten up. Your gaze should be directed straight ahead, and your torso should be parallel to the long side of your yoga mat. Meditation at the end After your yoga practice, give your body and mind the rest they need. Meditation is a must for every yoga session. Strenuous asanas or fire breathing exercises will really get your circulation going and your body working at full speed. As a balancing conclusion, lie down on your yoga mat in Savasana, the corpse pose, and find peace. Guided meditations that address self-confidence and self-esteem are ideal for this. They will help you on your path to strong self-esteem. Dissolving beliefs through mantras "I can't do this," "It will never work," or "I'm sure I'll fail again." Negative beliefs and feelings accompany almost all of us, consciously or unconsciously, draining our energy and diminishing our self-esteem. But everyone can learn to dissolve these beliefs. Mantras can help you do this, and they can also help you sustain the new energy gained through yoga for a long time. Try these mantras: I believe in myself. I can handle any situation. I free myself from all fears. I allow myself to be happy. I can do this. Which mantra resonated with you the most? Say it to yourself several times during meditation. Repeat it throughout the day until it's internalized. Once it reaches your subconscious and you truly believe in your spoken words, you'll feel the positive effect on your self-confidence.

Mudra, also known as finger yoga, is one of the most central yoga exercises. The special gestures performed with the hands and fingers symbolize the complete connection of body and mind in a very special way. During this merging of both elements, all things we no longer need are let go, in harmony with the entire cosmos. Afterwards, the mind is refreshed and, with full concentration, ready to absorb entirely new energies and impressions. Deep relaxation spreads throughout the entire body. In this asana, you learn not only to completely let go of the body—but above all, also on a mental level.

As a yogi, you quickly realize that a free mind and a healthy body aren't just achieved through diligent practice of asanas. Our diet has a profound impact on our physical well-being, our psyche, and our soul. If we eat carelessly and often have fast food or processed meals on our plates, we quickly realize that our body doesn't respond well to these foods. If we eat mindfully and in a balanced way, we feel light and support a healthy physical well-being and a calm mind.

Our tip: You need these basic yoga accessories for your yoga workout at home Yoga exercises and physical training - what is the difference? Yoga keeps the body fit and provides more and more people with relaxation and peace in their daily lives. The great thing is that yoga exercises can be practiced flexibly in a variety of locations. It's not necessary to attend a yoga class in a studio. However, if you want to practice your asanas and meditation in the peace and quiet of your own home, you will need the right equipment. Unlike in a studio or class with a yoga instructor, the necessary accessories are not provided. At home, you also have the choice of practicing on your own or using an app, videos, or a guided training session with a yoga instructor online via webcam. In our article, you'll learn which yoga accessories, in addition to your own mat, are useful for your relaxed home practice, whether you're a beginner or an advanced practitioner. We'll also briefly introduce you to the various media you can use to practice at home. 1. Non-slip yoga mat The most important yoga accessory and an essential part of any yoga session is the yoga mat. From downward dog to dancer: it gives you the support you need when practicing your asanas at home. It is important that your yoga mat is non-slip and generally of very good quality. You have to feel 100% safe on your mat. This is the only way your body can relax deeply and your mind can calm down. You can choose from yoga mats made of PVC , TPE or natural materials . It all comes down to personal taste. Choose a mat that suits your height and is thick enough. A slightly thicker yoga mat is particularly recommended for beginners. Yoga exercises lying down can be uncomfortable at first if the mat is too thin and your pelvic bones are in contact with the floor. 2. Meditation cushion Meditation cushions are another practical companion for your yoga practice, alongside your yoga mat. They help you immerse yourself deeply in meditation and relax your body during extended sitting. They are particularly beneficial for beginners whose hips aren't yet fully open. Meditation cushions also provide optimal support for those with inflexibility or knee problems, as the cushion allows your legs to rest at a flatter angle. 3. Yoga block Another useful yoga accessory is yoga blocks . They are available in bamboo or cork, for example, and allow for intensive practice of many asanas. During lying Yin Yoga exercises, they are a real help in opening the heart space. Place the cork or bamboo yoga block between your shoulders and feel the pleasant stretch. The yoga block is also wonderful for sitting. 4. Yoga strap Yoga straps help you stretch your body intensely or find stable balance. For some exercises, yogis' arms are simply too short. With a yoga strap, you can easily stretch your entire side, for example. For the half-moon pose, you simply loop the strap around your feet and pull with your arm until you feel a comfortable stretch. 5. Yoga blanket At the end of each yoga session, yogis reward their bodies with meditation. You should take enough time to consciously tune into your body and allow your mind to calm down. Yoga blankets keep you nice and warm during this time and prevent you from getting cold. They're also a practical aid during your yoga practice at home. Rolled up, they support you in many asanas. Cotton yoga blankets feel particularly comfortable against the skin. They hug your body and keep you cozy and warm. 6. Yoga clothing Whether you practice yoga infrequently or daily, the right clothing is very important for yoga training. Only when your body can move flexibly can you perform the exercises correctly and relax. When purchasing T-shirts and pants, make sure the clothing is breathable and made of a stretchy fabric or fits loosely. For women, it's worth buying a sports bra that fits snugly yet comfortably against the skin. 7. Yoga bag A yoga bag is very practical when you need to transport your yoga equipment. It's also very useful at home. It allows you to easily store all your equipment. Especially in small apartments, it's advantageous to be able to store your yoga equipment quickly and efficiently. A special bag makes this possible. And if you want to practice yoga outside, you can easily take your yoga equipment with you and carry it comfortably. Summary: Our yoga accessories checklist for at home It doesn't take much to practice yoga at home and immerse yourself in deep relaxation. We've summarized the basic equipment for you in a brief checklist: Non-slip yoga mat Meditation cushion Yoga block Yoga strap yoga blanket Yoga clothing Yoga bag Your yoga workout via app, video or webcam Now you can start practicing in the comfort of your own home. If you're still wondering which medium is right for you for yoga at home, we have a few tips for you. Yoga at home: which medium is right for me? We live in a digital age and can now access a multitude of online services. Yoga has also long been available on many portals, making it accessible to even more people. Choosing the right medium depends on your personal equipment, on the one hand. On the other hand, everyone has their own preferences when it comes to using it: Do you find apps useful? Then a yoga app might be right for you. Is your phone's display too small? Then you'll find plenty of tutorials on YouTube and other platforms. Do you value personal contact and guidance? Then try yoga via webcam with a yoga instructor! A yoga app, a video portal or yoga via webcam offers you these advantages: Yoga app Always with you and ready to hand: your smartphone! It's become an indispensable part of everyday life and accompanies us throughout the day. There's now a wide selection of apps available to help you get closer to yoga. From beginners to professionals, you'll find everything here. If you only practice occasionally or just want to try the sport for the first time, free apps are ideal. Paid apps usually offer a wider selection of workouts and are especially interesting if you practice regularly. The advantage is clear: yoga can be practiced flexibly anywhere. Whether at home or outside in the park, all you need to get fit in yoga is your phone. Our tip: In the Play Store or App Store, you can benefit from reviews from other yogis and easily find the best yoga apps based on user ratings, such as Daily Yoga or Yoga Down Dog. Yoga via video portal Power yoga, Hatha yoga, Ashtanga yoga, or Bikram yoga: There are countless videos for every yoga style that you can follow. It's best to watch a few videos before your workout. This will give you a quick overview of whether the exercises are suitable for you and your fitness level. The yoga instructor in the video is also crucial. If you like the person on screen, you'll automatically find it easier to follow the exercises. Yoga via webcam If you're a beginner or would prefer to be guided through your yoga workout by an expert, yoga via webcam is ideal. The advantage is that the yoga instructors take individual time for you and your needs during the class. The disadvantage, compared to the yoga app and video, is that you have to pay the yoga instructor. Now it's up to you to decide how you want to structure your occasional or daily yoga practice at home. Whether it's on your own, via a yoga app, video, or webcam with a yoga instructor. With the right basic yoga equipment, you'll have a lot of fun with your practice.

Most people associate yoga exclusively with relaxation exercises. But far from it! Yoga exercises not only increase flexibility and balance body and mind, but also help you shed the pounds. A yoga program consists of very gentle movements and balance exercises that help you lose weight effectively. You can reduce those extra pounds without counting calories. With a type-appropriate diet and just five yoga exercises a day, it is possible to lose up to four kilograms a week. Many people are still very skeptical about a yoga program as a fitness workout. However, yoga is also a real sport that is much more than just doing a few stretching exercises. As a result, a prejudice against yoga is formed far too often without ever having performed a few of the exercises yourself. Yoga therefore offers the opportunity for an effective and targeted weight loss program, ideally with a yoga instructor at Superprof in Berlin . Yoga exercises for weight loss Yoga also helps focus on a healthy body image and a healthy lifestyle. In this way, yoga can certainly help you shed pounds. This depends not least on the yoga style you choose. Nutrition also plays a major role during a yoga workout. For this reason, we've created a guide below that shows you how to lose weight with daily yoga exercises . Here you'll find out which exercises are particularly suitable and where you can find training support. Take yoga classes for an effective weight loss program Anyone who is a beginner who wants to lose weight with an effective yoga workout usually also needs the necessary support. Therefore, it is important to secure individual private lessons in order to take a yoga class. This is now also possible online, so that it is no longer necessarily necessary to go to a gym. The range of lessons offered by superprof.de allows you to learn various relaxation techniques as well as effective fitness exercises from the yoga field. These have an enormously positive effect on your general well-being and also enable you to strengthen your immune system and bring body and mind into harmony. A personalized yoga beginner course therefore provides the ideal conditions for starting your weight loss program. After just a short time, you will notice that not only the pounds are falling off , but your general fitness is also improving significantly. A yoga program therefore helps you become more flexible, fitter and healthier. Burn calories with yoga exercises There are many different yoga exercises that can burn a significant number of calories. Dynamic yoga styles such as Vinyasa and Yin Yoga are particularly suitable, as they offer an effective workout for weight loss. With up to 1,000 calories burned per yoga session, Bikram Yoga is very popular among those who practice yoga primarily for weight loss. Bikram Yoga is also known as hot yoga. At a room temperature of around 40 degrees Celsius and 40 percent humidity, you'll really work up a sweat, ensuring rapid weight loss. Nutrition plays an important role in yoga exercises Diet also plays a role in the desire for weight loss during daily yoga practice. The ultimate goal of yoga is to develop a healthy body, good karma, and a clear mind. To support inner purity during yoga, one should therefore only choose organic foods. It is also recommended to detoxify and purify the body with plenty of water and tea.

Image by Istvan Brecz-Gruber on Pixabay Headaches and migraines can make life hell. Along with back pain, they are the most common ailment in Germany. Headaches often occur as a result of stress or excessive strain. Almost everyone is familiar with the unpleasant, sudden onset of pain. It is estimated that approximately 54 million people in Germany suffer from throbbing, stabbing, or pulling headaches. Specialists distinguish between around 200 different types of headaches. Yoga can provide quick relief. Through gentle stretching and activating the muscles, the body gradually relaxes, and the headache becomes less severe or disappears completely. Here we have compiled 5 helpful yoga exercises for you that can provide relief from migraines and headaches. Which yoga exercise for headaches? Every person is different. And so are the causes of migraines and headaches. Therefore, you have to find out for yourself which of the 5 asanas best helps with your pain. It's important not to overtax your body. Start with a few yoga poses and gradually increase the intensity. You'll quickly notice which yoga poses bring you the desired results. Yoga for headaches and migraines: Our 10 exercises & tips 1. Downward Facing Dog - Adho Mukha Shvanasana Image by marymccraft on Pixabay With downward dog, you'll get your circulation going and release tension in your head and neck. Position yourself in a comfortable quadruped position. Make sure your wrists are under your shoulders. Now slowly raise your pelvis by extending your arms and legs. It's important that your back is straight. If it's not, try adjusting the distance between your arms and legs or bending your knees slightly. You'll find it easier this way. Breathe calmly and feel your shoulders and neck. Try to remain as relaxed as possible in this asana. 2. Child's Pose - Balasana The Balasana exercise helps you release tension in the head area. It also stimulates circulation and combats fatigue. First, sit in the heel position. Then open your knees wide enough so that you can lie forward between your legs. Your big toes should touch. Now you can comfortably rest your upper body on your thighs. Your forehead should also rest on the yoga mat . Place your hands either next to your body with your palms facing the sky. If you prefer to stretch your hands out in front of you, your palms should face downwards. In this asana, you can completely let go and feel within yourself without strenuously holding the position. Tip: If you feel uncomfortable pressure on your forehead, rest your head on a soft yoga cushion . 3. Legs against the wall - Viparita Karani The asana Viparita Karani also releases tension in the head area and allows you to calm down. First, sit relaxed on your yoga mat , facing a wall. Now lie down on the mat and stretch out your legs. Then, twist your upper body to press your tailbone and legs against the wall. Rest your arms relaxed at your sides, palms facing up. Try to hold this pose for a few minutes, or at least for 10 breaths. 4. Breathing exercises - Pranayama Headaches and migraines are often triggered by unconscious tensing of the shoulders. Work-related stress or emotional blockages can be the source of these unpleasant cramps. With pranayama, you breathe away your pain. What's particularly nice is that you can practice these yoga exercises almost anywhere. Before you begin, breathe deeply and relaxed through your nose. You can sit or stand during this exercise, whichever is most comfortable for you. Once your mind has calmed down a bit, you can begin alternate nostril breathing. Breathe out deeply and consciously through your left nostril. Now close your right nostril with the thumb of your right hand and breathe in through your left nostril. Now breathe out slowly through your right nostril. At the same time, close your left nostril with the ring finger of your right hand. Take the next breath through your right nostril, close it again with your thumb, and breathe out through the left side. Breathe this way until your mind is completely calm and you've found inner peace. Tensions will automatically ease, and your headache will quickly disappear. 5. Supported Camel Pose - Saha Ustrasana Image by Hà Cao on Pixabay The "supported camel" pose helps you open your thoracic spine and strengthens your core muscles. It's especially recommended if you spend a lot of time sitting at a desk and your shoulders and neck are straining from the sitting position. First, sit on your knees. Now straighten up and support your lumbar spine by placing your hands on it. Then, tighten your buttocks and slowly lower your body backward. Breathe deeply and calmly, stretching your head back. If you feel pain in your lower back, stop the exercise. Hold the position for as long as it's comfortable for you. Finally, return to the heel seat. If you practice this yoga practice regularly, you'll quickly find relief from your headaches or migraines. We wish you quick relief from your pain with our 5 yoga tips!

Girls go to ballet, boys to soccer? The traditional gender roles have long since blurred. More and more yogis and yoginis are kids. At some point, they saw a poster for children's yoga, dabbled in yoga, and started their mat-based hobby. Some were introduced by friends or their mothers. For others, their pediatrician recommended that the beneficial effects of yoga are also ideal for little ones. Even at school, fish, eagle, and turtle appear not only in biology but also in physical education classes. Perhaps yoga is suitable for your daughter or son, too? Motivation - the be-all and end-all for kids Often, it's childlike curiosity that draws little ones to the mat. If not, you can gently encourage them – but always in a child-friendly way, of course. Typical arguments for yoga – "I can relieve stress so well with it," "my neck is less tense," and "this is my personal time out from everyday life" – aren't really going to entice kids out of their comfort zone. It's better – always age-appropriate – to tell your children something about Buddha or that yoga offers the opportunity to learn many animal figures. Has their curiosity been piqued? Then great first yoga classes are essential. Enjoy outdoor time Are you a camel? The asanas named after animals in yoga are particularly fascinating for young yogis and yoginis. This can be easily combined with guessing games: The yoga instructor demonstrates an asana, and the kids guess which animal is behind it. Or the little ones' creativity can be stimulated: "How would you portray a cobra or a camel, a turtle or a fish, an eagle or a dove?" With so many animals, the ice is quickly broken, and little ones become little yogis. Of course, you can also harness this enthusiasm at home by practicing the animal asana as a bedtime ritual with a bedtime story. Buddha - who is that? In many yoga studios, it's the Buddha who is admired by amazed children. Questions are asked, and childlike curiosity is fueled. Adults appreciate the initial relaxation as a starting point for yoga practice. But with fidgety children, the motto "everything that has nothing to do with yoga stays outside the door" obviously doesn't work. Therefore, a story about Buddha is ideal for blocking out kindergarten and school and allowing the children to exchange everyday life with yoga. Now the first asanas can be practiced. The Buddha's example is ideal: Can any of you hold the lotus position? Mantras and Mandalas Mantras play an important role in yoga. This, too, can be taught in an age-appropriate way. Kids can develop their own mantra together with their yoga teacher. It's also fun to accompany a sequence of asanas with children's mantras. The sun salutation is particularly well-suited for this. You can also explain to kids that yoga is an ancient tradition and that many terms come from an equally ancient language – Sanskrit. Whether it's Surya Namaskar, Namaste, or the classic "Om": kids are interested in everything related to foreign cultures. Yoga is truly exciting! Children's yoga at school Meditation is boring - or is it? Kids are like a bag of fleas. Doing meditation or relaxation with them in the classroom - is that possible? Yes, of course! The prerequisite is that it's planned and implemented in a child-friendly way. Guided imagery is a great way to get started. These allow your little ones to travel to their favorite beach, an enchanted forest, or another imaginary location. With the guidance of a yoga instructor, this is a wonderful experience - especially when typical yoga elements are incorporated. The Buddha standing watch among the children, the gong as a valuable sound element, and gentle background music - the kids love all of this, too! Be mindful Mindfulness is an important theme in yoga. Children can also be introduced to it. It's best to establish this mindfulness for one's own body. For example, it's a difficult phrase for kids to "ground" themselves with their feet. This becomes easier with a yoga blanket, into which they are supposed to dig their toes. "Sinking into the mat" often works better with the imagination of sinking into the warm sand on the beach. Breathing can be exciting for little ones. It causes our stomachs to move up and down. Who can breathe in so deeply that a small ball falls from their stomach? Your own mat For many young yoginis and yogis, it's their pride and joy: their own mat. It's important that it's not bought as a bribe for yoga. Yoga is something that has to come from within us. This applies to children as well. However, if your child truly enjoys yoga, their own mat—in their favorite color, of course—is a wonderful gift. A cute addition could be a cotton bag embroidered with their name. Alternatives could be a cozy yoga blanket or—for older children—a fascinating book about Buddha. What yoga child wouldn't be delighted? Children in adult classes? Better not! This combination isn't advisable. Because yoga is your time out—which also means time out from the kids. It's also better for children to experience the joy that comes with a proper yoga practice through age-appropriate yoga. And sometimes you can even discuss things better with a yoga teacher than with your parents. Yoga is our own space—give your child that too. There are, of course, exceptions: Some studios offer mother & child yoga, and some tour operators offer yoga holidays for the whole family—although your shared sun salutation on the beach will surely work well in private, too. Enthusiasm - not necessarily contagious Those who have discovered the wonderful aspects yoga offers for their own lives want to pass on this good news. To friends and family, colleagues, and children. But with yoga, it's the same as with other things. Enthusiasm isn't always shared. And sometimes we may even overdo it in trying to convert others. That's why one thing is important: Of course, it's great if you can get your children excited about yoga. But it's also perfectly fine if they prefer other hobbies. Then why not try ballet or soccer – while you relax with yoga?