Yoga BLOG

A gentle breeze tickles your nose, the wind blows through the trees, the birds chirp, and you breathe in the fresh scent of the forest. Outdoor yoga touches all your senses and provides deep relaxation for body and mind. Let your soul unwind in nature, find yourself in peace, and recharge your batteries. We'll tell you why yoga and meditation in the fresh air are so beneficial and why it's ideal for both beginners and yoga professionals. Image by Sofie Zbořilová on Pixabay Why yoga in the forest and in nature is so good A trip to the forest is always an experience. It's the perfect way to quickly escape from everyday life and recharge. Yoga in the open air is a mini-vacation for body, mind, and soul—and it's completely free. The bodywork under the trees provides additional relaxation and makes us feel very close to Mother Earth. But why, in particular, does the forest have such a calming effect on us? Excursion into color psychology: Green color Sometimes subtle, sometimes bold, but always present in the forest and in nature: the color green! It has a particularly calming effect on us and our bodies. We perceive green as tranquil and natural. From a psychological perspective, we associate it with things like hope, happiness, contentment, and regeneration. It can boost our creativity and help us regenerate muscle and tissue cells. In short: The forest simply makes you happy! Benefits for our immune system: terpenes In the forest, we are surrounded by particularly high levels of terpenes. These substances are secreted by plants and trees outside. They use them to protect themselves from pests. A positive side effect: They stimulate the positive development of our immune system. Scientists have discovered this in studies. For example, they compared groups of people who breathed normal room air with air enriched with terpenes. The effects of the terpenes were measurable just one day later. The number of active immune cells was increased in those who had inhaled them. So, whether for a walk or for yoga exercises: it's best to get out into the forest as often as possible and enjoy the fresh air! This is how time in the forest affects your body: the production of stress hormones is reduced blood pressure is lowered the heart rate drops the immune system is strengthened the body generally gains new energy and strength blood circulation is stimulated the vitamin D stores are recharged by the sun What you need for outdoor yoga During our outdoor yoga practice, we feel a deep connection with Mother Earth especially strongly. You don't need a lot of yoga equipment for a relaxing outdoor outing: A sufficiently thick yoga mat or a non-slip blanket. Depending on how much time you spend in the forest, you should remember to bring enough water and provisions. Sun or wind? Depending on the weather, you'll need the right clothing and sunscreen, for example. Think about appropriate footwear for rough terrain. Protect yourself from ticks and other insects with insect repellent. Take your phone with you and set it to silent! If you're alone in the woods, this is definitely a good idea. Image by xxolaxx on Pixabay The perfect place for outdoor yoga What may be a great spot for outdoor yoga for one person may not be for another. Therefore, you should decide for yourself what is important to you. Do you prefer to be as alone as possible? Then a quiet forest, away from busy hiking trails, is perfect for you. It doesn't bother you if other people are in your field of vision or even walking relatively close by? Even a busy public park is suitable. The distance from your home is also important. You don't want to drive halfway across town for a spontaneous yoga session... Lay out your yoga mat under a tree and begin your exercises in peace. Then all you have to do is take a deep breath of the wonderful forest air, feel the nature, and enjoy it to the fullest. By the way: practicing on uneven floors challenges your sense of balance. Some yoga poses will therefore be easier on the smooth surface of a yoga studio. Outdoor yoga: beautiful alone and in a group Are you more of a solo yogi or a group yogi? Outdoor yoga is always a treat. If you want to be completely alone and celebrate the journey to your yoga spot in silence, solo yoga is best. If you prefer to share the joy and enjoy practicing yoga in a group, you're sure to find yogis who would be happy to join you for a little outing. Why not try both? Some days you feel more comfortable alone, others you'd like to share your yoga joy with someone. Image by Dimitris Vetsikas on Pixabay Off into nature with your yoga teacher By the lake, in the park, or in the forest... many yoga teachers take advantage of the warmer months of the year and simply move their yoga class outdoors. The great advantage, especially for beginners, is that you have the security of your teacher. They will guide you through the exercises as usual, correcting your asana posture as needed. Many yogis also prefer guided meditations. The interplay of nature and the soothing voice of the teacher will allow you to sink deeply into meditation. Which yoga exercises in nature? Outdoor yoga is a wonderful way to escape everyday life in good weather. Just like indoor yoga, a secure footing is important for yoga exercises in nature. Therefore, the surface should be as level as possible. Avoid laying your mat on large roots or piles of leaves. This could cause you to twist your ankle or hurt yourself during the exercises. If you follow this tip, you can practice all the exercises you enjoy at home or in the studio. Whether you're a beginner or a professional, practicing yoga outdoors in the forest is simply fun! Image by Sofie Zbořilová on Pixabay Do you enjoy practicing yoga in nature? Or would you like to try it soon? We'd love to hear about your experiences!

When riding, horse and rider form a harmonious unit. Even the subtlest signals are enough to show the horse what you want from it. Yoga is the perfect complementary sport for riders. It helps you become more aware of your body, avoid poor posture, relax your muscles, and focus. The positive effects for both horse and rider were discovered long ago. That's why there are now even special yoga classes tailored to the needs of riders! We'll tell you why both horse and rider can benefit equally from yoga and meditation. We'll also show you three helpful exercises for a secure and balanced seat in the saddle. Image by Miriam Verheyden on Pixabay Why your horse benefits from yoga Horses are highly sensitive creatures. For thousands of years, they have formed an unbeatable bond with their riders. They have very fine antennae and can sense the slightest movements and imbalances. If the rider has trouble finding their inner balance or is struggling with muscular imbalances, this also affects the animal. It may become restless, favor one hand, or even misinterpret the human's signals. Usually, the rider is to blame, and the problems can be quickly resolved with proper training. With the help of yoga, you can help your horse become even more of a unit during training and send the right signals. Your horse will benefit from, for example: • a better balance • finer signals • Your inner balance • a strong focus • an upright and balanced seat Image by Anja🤗#helpinghands #solidarity#stays healthy🙏 on Pixabay 5 reasons why yoga is perfect for riders Yoga has a wonderful effect on the physical, mental, and spiritual levels. There are, of course, many more good reasons to practice yoga. We'll share five of them with you now: Sitting upright is easier for you Yoga strengthens the entire body. This also strengthens the muscles in the upper and lower back, which are so important for sitting upright. This automatically makes it easier for you to relax your shoulders. You may not have noticed a slightly rounded posture before practicing yoga. But through regular bodywork, you'll notice even small differences and automatically sit upright. 2. Your chest will open Free and deep breathing is crucial for riders. This helps supply the muscles with sufficient oxygen. An open chest is also essential for an upright sitting position. Only when you feel like you can breathe deeply will your body straighten up. Various stretching exercises gently open your chest. 3. Your entire body becomes more flexible To communicate to your horse what you want without words, you need a keen sense of your body. The more flexible you are, the easier this will be. With yoga exercises, you can ensure that your hips and legs, for example, are stretched and strengthened. You'll quickly notice the positive effects while riding. 4. You gain a new body awareness You know that feeling? It's somehow much easier to control one side of your body than the other. Yoga helps you achieve balance. You learn to control your right and left sides equally. You recognize your patterns and can counteract them directly with your improved body awareness. 5. You learn to focus By intensively engaging with your body and your inner center, your focus will be trained. Your concentration will be enhanced, and you'll automatically learn to tune out everything around you. This will help you send even more targeted signals to your horse while riding. Conversely, you'll be able to sense and interpret your horse's movements and sensations even more intensely. Image by Rebecca Schönbrodt-Rühl on Pixabay 3 Yoga Exercises for Riders But enough of the theory! Our three exercises will give you a brief first glimpse into the world of yoga. Find a place that offers you peace and quiet, lie down on a yoga mat , and begin the exercises in a relaxed manner. Each asana should be held for at least two minutes. Exercise 1: Paschimottanasana (Forward Bend) Sit on your yoga mat and stretch your legs. Now slowly bring your upper body forward as far as possible. Keep your back and cervical spine as straight as possible. Breathe in and out deeply and consciously. With each breath, try to go a little deeper into the stretch. If the stretch is too intense, sit down on a low cushion or yoga block . Benefits : This exercise stretches the back of your body. It relaxes your back and relieves unwanted tension. It also helps loosen your shoulders and increase mobility in your legs. Exercise 2: Dragon Pose For the dragon pose, step into a wide lunge. Bring your right leg forward and extend your left leg back as far as you can. Your upper body should be to the left of your right knee. Support yourself with both hands on the mat . Keep your back straight and your gaze downward. Repeat the exercise several times, alternating between both legs. Effects : This exercise from the Yin Yoga is ideal for stretching the hip flexor. It's especially important to keep this muscle relaxed when riding. Exercise 3: Deep Squat (Malasana) The name of this asana gives it away. For this yoga exercise, you squat deeply. Place your arms in front of your body in a prayer position and simultaneously stretch your legs with your arms. But only as far as you feel comfortable. Benefits : This exercise primarily targets your lower body. It strengthens your thighs and balance. It also stretches and mobilizes your hips. At the same time, it stretches your lower back. You'll benefit from improved mobility while riding. Are you a rider and want to try yoga? Or are you already diligently practicing Hatha Yoga or Yin Yoga asanas that support you while riding? Have you found more peace in general as a result? We look forward to hearing about your experiences!

Are you looking for the right sport or workout for you? But somehow you haven't found what you're looking for? Are you overweight and want to strengthen your body? Then yoga might be the perfect solution! Through asanas and meditation, you'll become more flexible, stronger, and bring balance to your body and mind. If you're not uncomfortable with your weight, yoga is also ideal for losing weight. In our article, you'll learn what to look out for when practicing yoga while overweight and how to find the right class. Image by Gerd Altmann on Pixabay Yoga is ideal for overweight people Yoga is ideal for overweight women and men. Even though you often see yogis on television or social media who seem to be able to do even the most difficult exercises with ease, that shouldn't be your goal for yourself. Especially not if you want to start practicing yoga. Yoga is actually a gentle form of exercise. You deeply connect with your body and remain in one position for a long time. The individual asanas can be easily adapted depending on your flexibility and fitness. This increases body awareness and reawakens the joy of movement. This is why yoga is perfect for overweight people: • Yoga is gentle on the joints. • The exercises can be adapted to individual needs. • Pain caused by poor posture is reduced. • From calm Yin Yoga to sweaty Power Yoga, there is something suitable for every fitness level. Experience the positive effects of yoga Most people who start practicing yoga don't want to give it up. After just a few sessions, the first positive effects become apparent. Yoga has a holistic approach and can be tailored to your needs. You quickly become more flexible, your body strengthens, and you notice the calming effect. You'll soon find that learning new asanas becomes increasingly easier. Effects of yoga on your body: • Your flexibility improves. • With regular training you can lose weight with yoga. • You find inner peace. • Your muscles will be strengthened. • Your fascia becomes more supple. • Your cardiovascular system is stimulated. • Your body awareness improves. • Your metabolism can be stimulated. Curvy Yoga? You don't need a class for overweight people! Especially in the last few decades, many new yoga styles have emerged. This includes Curvy Yoga, which is designed to encourage overweight women and men to exercise. Don't find a class like this near you? No problem! Actually, such a specialized class isn't necessary. The beauty of yoga is that the individual asanas can be perfectly tailored to you. So, for example, you'd be perfectly suited to a Hatha Yoga class. Your yoga instructor will approach all yogis individually and will share many useful tips and tricks with you. Yoga for overweight people: Tips for getting started As the saying goes, "All beginnings are difficult." There's some truth in that... But be proud of yourself, because you've already taken the most important step: the will to start practicing yoga and make a difference! Before you begin your training, you should ask yourself the following questions. Everyone has different motivations and goals when practicing yoga. This is important for finding the right course for you. How is your general health? Every person is unique and has different physical requirements. Before you start practicing yoga, you should therefore be aware of your health. This is especially important if your excess weight is seriously affecting you or if you are struggling with health problems. In this case, it's worth consulting your doctor. This way, you can play it safe and know which exercises you shouldn't do. What are your goals with yoga? Before your first yoga practice, take a deep look within yourself and ask yourself why you want to start yoga. Is your goal to strengthen your body overall? Or are you missing a bit of flexibility? Do you want to lose a few pounds? Or simply significantly improve your overall body awareness? This will also help you decide which class is right for you. Yoga accessories: All you need is a yoga mat Yoga is easy on the wallet. You don't need expensive equipment or special clothing. The important thing is that you buy a non-slip yoga mat right from the start. And you can get them for very little money. However, you shouldn't skimp on quality here; your health is at stake. You can only perform the exercises safely if you have a good stance. If you're not yet very flexible, a meditation cushion or meditation bench can also be worthwhile. Online course or on-site yoga training? Before your first yoga session, you'll need to decide where you want to learn the poses. If you're not yet comfortable joining a group, it's worth checking out online courses. There's a huge selection for every skill level. Various video portals and yoga apps also offer many free yoga classes, from Hatha Yoga to Yin Yoga. Would you like to attend a local yoga class? This is usually quite easy. Many yoga studios offer free or discounted trial classes. This way, you can test whether you like yoga and feel comfortable in a group setting. Our tip: Especially if you're a beginner, we recommend taking a local yoga class. Only then can you be sure you're performing the asanas correctly. You'll also be supported by an experienced yoga instructor who can address your individual needs. This is especially great at the beginning when you're still unsure. Do you practice yoga while overweight? How has it changed your body image? Feel free to leave us a comment!

Image by Marisa04 on Pixabay Yoga is a millennia-old physical science that originated in Hinduism. However, yoga scholars disagree on the exact date of its origin, as there are countless myths and stories surrounding its development. Therefore, the origin of yoga history cannot be precisely dated. Yoga has continued to evolve and has long since arrived in the Western world. Whether Hatha Yoga, Yin Yoga, or Ashtanga Yoga, a classic yoga session includes asanas, breathing exercises , and meditation. Both mind and body are trained equally. Particularly motivated yogis strive to lead a holistic, peaceful, and contented life entirely according to the teachings of yoga. We'll give you a little insight into the history of yoga and what you should definitely know about its philosophy and lifestyle. History of Yoga: Where did yoga originate? When studying yoga, it's naturally very interesting to know where this spiritual philosophy originates. Yoga has evolved over thousands of years to reach its present form. There are many myths surrounding its origins. One of the established facts is that physical exercises were not initially part of yoga practice. It was purely a matter of meditative practices for the mind. Although a few asanas were already described, they were intended to prepare the body for long periods of meditation. Development of yoga from 3 different basic texts Yoga is shaped by several influences that have transformed it from a purely meditative spiritual discipline into the bodywork we know today. Particularly important are: • the collection of texts Vedas and their treatise the Upanishads • Patanjali's Yoga Sutra • Hatha Yoga Pradipika Influence of Yoga on the Vedas and Upanishads The Vedas are considered the oldest known texts of Indian religion. They are estimated to have been composed between approximately 1500 and 500 BC, meaning they developed into their final written form over 1,000 years. The spiritual Vedas consist of a multitude of texts divided into four books: Rigveda, Yajurveda, Samaveda, and Atharvaveda. The main part of the Vedas consists of: • Sacrificial rituals • Mantras • Hymns However, a collection of asanas as practiced in modern yoga is not found in the ancient texts. The Upanishads, which developed from the Vedas, are more philosophical and "yogic." The Upanishads are a collection of almost 200 short philosophical texts that are of great importance for world history. Image by Manfred Antranias Zimmer on Pixabay Influence of Yoga on Yoga Sutra Other well-known texts include the Yoga Sutras. These are a collection of 196 beautiful aphorisms. They originated around 400 AD. They address the state of spiritual liberation, which can be achieved through a specific process with eight components. Modern yoga is often based on them and serves as an important foundation for yogis. The Yoga Sutras, the eight-limbed path of yoga, are usually part of yoga teacher training. Depending on the orientation, other texts can also serve as the basis for yoga teaching. The 8 limbs of the Yoga Sutra, often depicted as a wheel, are: • Yamas - Dealing with the environment • Niyama - Dealing with yourself • Asana - Dealing with the body • Pranayama - dealing with the breath • Pratyahara - Dealing with the senses • Dharana - Concentration • Dhyana - Meditation • Samadhi - inner freedom The terms are used in Hinduism, Buddhism, Jainism, Sikhism and other Indian teachings. Influence of Yoga by Hatha Yoga Pradipika The Hatha Yoga Pradipika bridged the gap between yoga and physical work. This text is closest to modern yoga. It was written in the 15th century by the Indian Rishi Swatmarama. It is a very physical form of yoga that pursues various purposes. The goal of the practices, for example, is to cleanse the body so that energy can flow freely. This cleansing works not only through physical exercises but also externally through nasal irrigation. Pranayama is also addressed in the Hatha Yoga Pradipika with various breathing exercises. Along with various yoga exercises that are still practiced today, it is a major precursor to modern yoga. Other writings that have influenced yoga There is no single scripture from which yoga originated. Over the millennia, many scriptures and sources have developed that still shape modern yoga practice today. In addition to the Vedas, Upanishads, Yoga Sutras, and Hatha Yoga Pradipika, there are many other scriptures that have influenced yoga to a greater or lesser extent. Other important yoga scriptures: • Smritis Smirtis are sacred texts that have been passed down to Indians through people's memories. They contain rules of conduct for all situations in life and legal texts. • Puranas The Puranas are primarily orally transmitted texts and describe festivals and ceremonies to worship the main deities Shiva, Vishnu, and Brahma. These texts date from 400 to 1000 AD and are of great importance in Indian philosophy. They are among the most important sacred texts in Hinduism. They also contain rules and duties for social and religious life. • Itihasas The Itihasas are simplified versions of the original Vedas. To convey their wisdom in a way that is understandable to the general public, the Vedas were rewritten as heroic epics. • Bhagavad Gita The Bhagavad Gita is the most important philosophical text of the Mahabharata. It is said to have been written between 400 BC and 400 AD and contains approximately 100,000 couplets. It depicts the divine in the form of Sri Krishna. He represents the path that symbolizes the highest reality through selfless action, the path of knowledge, and devotion to the divine. The main plot is an intense dialogue between Krishna and Arjuna, which takes place on an Indian battlefield. It is intended to teach, for example, the right way of life and right action in the world. Since when has yoga existed in Germany? As early as the 18th century, Wilhelm von Humboldt was utterly enthusiastic about the Bhagavad Gita. He even learned Sanskrit to understand it in the original. Goethe and Nietzsche are also said to have enjoyed the text. At the end of the 20th century, the yoga scene slowly began to gain momentum. In 1921, the first yoga school was founded in Berlin. The bodywork became known to a wider audience in 1973 when a Hatha Yoga series began on ZDF. During the hippie decade, yoga quickly spread throughout the population. And today? Yoga has been a trend for a long time! One in five people in Germany has some yoga experience. Almost 3 million people reported practicing yoga regularly in 2020. And almost 7 million people use their yoga mat at least occasionally (source: Statista). Overall, there has been a growing number of yogis in this country for years who regularly train their bodies and minds. What types of yoga are there? Countless yoga styles have now evolved from these significant religious texts. And more specialized yoga styles will surely be invented in the future. The original form is Hatha Yoga, from which the other yoga styles evolved. A small selection of yoga types: • Yin yoga • Yoga Nidra • Bikram Yoga • Kriya Yoga • Hatha Yoga • Bhakti Yoga •Hormone Yoga • Power Yoga • Kundalini Yoga • Ashtanga Yoga • Vinyasa Yoga Fascination with Yoga in the present These days, it almost seems as if finding one's own happiness and living a fulfilling life has become a trend. The term "mindfulness" is on everyone's lips and, for many, is the path to a fulfilling life. Perhaps this is precisely why yoga is enjoying ever-increasing popularity. No wonder! It's a wonderful way to harmonize your body and mind through physical exercises and meditation and to live in the here and now. Because in our hectic daily lives, it's easy to lose touch with yourself. By the way: Originally, yoga was taught one-on-one, and one cultivated a close connection with one's spiritual master. Today, there's a huge selection of yoga teachers and courses, and you can easily switch between them if you want. Did you know how yoga originated? Do you practice yoga regularly or would you like to start? We'd love to hear your thoughts!

Image by Free-Photos on Pixabay There are many good reasons to quit smoking. Smokers know it all: nicotine is toxic to our bodies and also harms our environment. Unfortunately, the path to becoming a non-smoker is anything but easy. Our bodies and minds are dependent on the little happiness-boosters that cigarettes make us suffer greatly during withdrawal. Yoga, breathing exercises, and meditation can help you on your path to becoming a permanent non-smoker. Are you a smoker and wondering how it works? We'll tell you in our article! With regular practice, yoga and breathing techniques can help you live a cigarette-free life and increase your life energy (prana). Why it is so difficult to quit smoking Many smokers have already made several attempts to quit smoking. Very few succeed on the first try, by the way. So don't get frustrated if it takes several attempts. Be patient with yourself and work on your motivation. Physical withdrawal from nicotine lasts about four to six weeks for humans. But the worst is actually over after just a few days. Then it's important to tackle the psychological dependence and stay strong. The right mindset for successful smoking cessation Anyone who has ever tried to quit smoking knows how strong a smoker's willpower must be to actually resist cigarettes. It becomes particularly difficult during an emotionally stressful phase. All of your life energy (prana) is directed toward managing the stress. This doesn't leave much room for the additional stress of quitting smoking. Therefore, it's best to start your life without cigarettes when you feel mentally and physically capable. Mantras are a great way to program your mind to say "I don't need any more cigarettes." Invent your own mantra or choose one of these five. If it helps, you can also repeat the mantra with a mala necklace . Image by Martin Büdenbender on Pixabay Mantras for smokers who declare war on cigarettes: • I can do anything. • My breath is fresh. • I love fresh air. • I am good to myself. • My lungs breathe clean air. Yoga for a smoke-free life The great thing is that yoga and meditation have a similar effect on our bodies as smoking. At least when it comes to the reward system. After the physical exercises, we feel balanced, in a good mood, relaxed, and fit. A regular yoga practice strengthens self-confidence and the soul. Willpower is also strengthened. You can incorporate your previously chosen mantra into your yoga routine to train your mind and create a positive attitude toward the word "smoke-free." This will solidify the idea of quitting smoking and penetrate your subconscious. Pranayama for powerful lungs Breathing exercises are a wonderful way to strengthen your lungs and begin a smoke-free life. Pranayama exercises utilize the healing power of breathing and are an important part of yoga. They work in a variety of ways. Alternate nostril breathing, for example, is particularly popular and well-known. There are breathing exercises that have calming or stimulating effects. Detoxifying exercises that stimulate the metabolism are ideal for quitting smoking. Regular practice, practice, and more practice is important! Only then will you internalize the breathing techniques and feel the positive effects of this special form of breathing. Asanas and Pranayama exercises to help you quit smoking Say goodbye to cigarettes and addictive nicotine! Use your body and your breath to successfully quit smoking. We've put together three exercises that can support you on your journey to becoming a non-smoker. Exercise 1: Kapalabhati Pranayama - Fire Breathing Kapalabhati Pranayama is one of the activating breathing techniques in yoga. In contrast to the calmer alternate nostril breathing, this breathing exercise boosts your metabolism and has a cleansing and stimulating effect. Sit relaxed on your yoga mat , ideally in the lotus position. Try to sit as upright as possible. Now close your eyes and focus on your breathing. Breathe in evenly through your nose and fill your lungs with as much air as possible. Now breathe out through your nose firmly and with good pressure. As you breathe out, try to hiss. Try to repeat the breathing exercise 20 times. You will quickly feel the invigorating effect of this breathing technique. Important information about the Kapalabhati breathing exercise can be found here . Exercise 2: Trikonasana - Triangle Pose With the triangle pose , you're doing something particularly good for your back and the organs in your lower abdomen. The lateral stretch with stretched back muscles also stretches the lungs, allowing your breathing to flow more freely. For this asana, stand upright on your yoga mat . Your legs should be about one leg's length apart. Now, turn your right leg out to a 90° angle. Look forward and breathe in and out consciously. As you inhale, stretch your arms out parallel to the floor. As you exhale, try to bend your upper body further forward. Be careful not to arch your back. Now, move your right arm toward your foot. Stretch your other hand upward. Try to hold this asana for at least 7 deep breaths. Exercise 3: Surya Namaskar - Sun Salutation This asana is a must-have for any yoga class. With the Sun Salutation, you activate your mind, body, and soul equally. This exercise engages the entire body from head to toe. It stretches, warms, and strengthens. The Sun Salutation consists of a specific sequence of 12 individual steps. You definitely won't have time to think about smoking. In our article "The Sun Salutation: More Light and Energy for Your Life," you'll learn how the yoga exercise works and what's behind it. What else will help you on your way to becoming a non-smoker Besides yoga and meditation, there are of course other ways to overcome your nicotine addiction and become a non-smoker. Quitting smoking is no easy task, especially for long-term and heavy smokers. Withdrawal symptoms can sometimes be severe, making the temptation to simply smoke the next cigarette all the more tempting. Nicotine replacement therapy can also help alleviate withdrawal symptoms. Other options for quitting smoking: • Nicotine replacement products, such as chewing gum or patches • Acupuncture • E-cigarettes • Distraction through exercise in the fresh air • Group behavior therapy • Hypnotherapy Smoking cessation courses are often covered by health insurance. It's definitely worth asking if and what kind of courses and aids are offered. Perhaps there's even a yoga course covered by your insurance! We wish you every success in becoming part of the “former smokers’ club” soon. Are you a smoker and want to try quitting smoking with yoga and meditation? Or have you already successfully become a non-smoker through yoga? Feel free to share your experiences with us in the comments!

Image by Jonas Fehre on Pixabay Yoga trains your muscles effectively and gently. Depending on how hard you want to challenge your muscles, there are different types of yoga that are perfect for building strength. Strenuous, dynamic power yoga, for example, will really get you sweating and promote muscle growth. In our blog article, you'll learn which yoga styles are ideal for building muscle and what you should keep in mind. Which yoga for muscle building? Hatha Yoga , Yin Yoga, Ashtanga Yoga, Power Yoga… especially as a newbie, these terms don't mean much at first. It's easy to be overwhelmed by the sheer number of options and the diverse styles. Therefore, it's important to first clarify what exactly you want to achieve with your training. Do I want to strengthen my muscles in general? Or do I want to really challenge my body and build muscle? Depending on your goal, different yoga styles are suitable. Muscle building Power Yoga, Ashtanga Yoga and Co. What's especially great about building muscle with yoga exercises: Instead of using heavy weights like in a gym workout, you train purely with your own body weight. That's all you need for mindful muscle building. Incidentally, yoga also promotes the healing process of your muscles through stretching. So, with these exercises, you get the complete package. Unlike gentler yoga styles, like Yin Yoga or Hatha Yoga, more dynamic yoga usually requires no equipment . A yoga mat and perhaps a yoga blanket are usually sufficient for practice. These types of yoga are perfect for strengthening your muscles: • Power Yoga (from creator Bryan Kest) As the name suggests, Power Yoga is a very strenuous style of yoga. The focus here is primarily on strength and flexibility. Chanting mantras or meditation are usually absent. This is why it's so popular in Western countries as a fitness training method. Each exercise is held for five breaths. Breathing should flow smoothly, and the movements should flow smoothly into one another. This keeps your body constantly challenged and in dynamic motion. Incidentally, Power Yoga was invented in the 1990s by the American yoga teacher Bryan Kest. Even though it sounds very strenuous, it's basically suitable for everyone. • Ashtanga Yoga This dynamic yoga style has a very long tradition. In Ashtanga Yoga, the individual exercises follow a specific sequence. The asanas alternate with pranayama , the breathing exercises. The yoga exercises are divided into six series. Your breath should flow in sync with the asanas, as this controls the energies in your body. This may be difficult at first as a new yogi. But don't let it discourage you. Your body first needs to get used to the new breathing techniques and movements. And doing both simultaneously only really works well after a few yoga sessions. • Vinyasa Yoga With Vinyasa Yoga, you can strengthen your body without overtaxing yourself. It strikes the perfect balance between tension and relaxation. Initially, you focus on movement sequences and conscious breathing. Later, the exercises become more challenging, placing greater strain on the muscles. Vinyasa Yoga isn't consistently strenuous. However, many asanas will challenge you physically and mentally. The goal of this yoga style is also to release tension and build inner strength. Image by shushipu on Pixabay Holistic effect on your body Even if your main goal may be to strengthen your muscles and generally gain more energy in your daily life, regular yoga has a holistic effect on the body and addresses many areas. So, you'll benefit not only from a strong body and better health, but also from a free mind. Positive effects of yoga on your body and mind: • Your mind will be calmed • Your muscle groups are strengthened and blood circulation improves • You learn to use your breathing positively for yourself • You can reduce your weight • The varied movements make the fascia more supple • Your general well-being will be strengthened Warming up before intensive yoga training Yoga and warming up? Yes, this is absolutely essential, even before the demanding asanas, to protect yourself. Therefore, before an intensive workout, your body should be well prepared for the exercises. Your yoga instructor is highly trained and will show you the appropriate asanas. A popular exercise is downward dog, which engages the entire body. This way, you can protect your legs, for example, from unpleasant muscle injuries. Meditation after strenuous yoga Phew, you did it! After many strenuous asanas, depending on the type of yoga, you will be rewarded with a soothing meditation at the end of the yoga session. This is important for recharging your batteries and counteracting the strenuous exercises. Resting softly on a meditation cushion or lying with your legs stretched out on the yoga mat , you will ensure the necessary recovery period. You will quickly notice how relaxation spreads throughout your entire body and a pleasant feeling of contentment sets in. Do you use yoga to build muscle? Or are you thinking about starting yoga to tone your muscles or even lose weight? Feel free to leave us a comment!

It looks so light and graceful when brave yogis hang weightlessly in an aerial yoga sling. Yoga classes with slings are becoming increasingly popular in yoga studios. Anyone who has always wanted to fulfill their dream of flying or experiencing weightlessness and want to improve their fitness at the same time has come to the right place. Aerial yoga, also known as anti-gravity yoga, is a playful variation on yoga training, which some people otherwise find a bit too serious. Like many exciting yoga trends, Aerial Yoga originated in the USA. It was developed by Christopher Calvin Harrison, the creative acrobat and founder of the group AntiGravity . It's now so popular that classes are offered worldwide, and countless yogis are experimenting with gravity. Image by Veronica Bosley on Pixabay What is Aerial Yoga? Aerial yoga classes are primarily about fun, not so much about spiritual moments. Perhaps this relaxed form of yoga will still lead to inner reflection for some people. There's nothing tense or forced about aerial yoga. Rather, it's about letting go while suspended from the ceiling in the aerial yoga sling, and you'll do this easily and automatically. When you dangle completely relaxed in a giant aerial yoga sling, and are reminded a little of your time as a toddler, you feel inner joy. Yoga mats or meditation cushions are out of place in aerial yoga. Here, practicing in the special sling plays the main role. Head off, fun in the aerial yoga sling on! In many forms of meditation and yoga, the carousel of thoughts in your head can get in the way. A negative attitude can also lead to a blockage. If this is the case, you must first resolve it in order to be able to fully focus on your inner self. In aerial yoga, your mind doesn't get in the way. While performing the acrobatic exercises, you are highly focused, and your mind doesn't have time to dwell on negative thoughts. Rather, from start to finish, aerial yoga is about fully enjoying the exhilarating moments of suspended animation. Important yoga aid: the Aerial Yoga Sling Yoga accessories are available in many bright colors and various lengths. These special aerial yoga slings are also popular in circuses such as the famous Cirque de Soleil. Daredevil aerial acrobats use them to swing boldly through the air. Aerial yoga slings have a firm structure, are stretchy in one direction, yet feel soft. They are usually made of polyamide (nylon), polyester, or acrylic fabric. Attached to hooks firmly anchored in the ceiling, the slings dangle loosely from the ceiling. Acrobatic exercises require core strength, as the abdominal and core muscles are constantly engaged. These muscle groups are important for maintaining balance in the sling, e.g., made of nylon. Tip: If you want to use the sling in your own home, you'll need a minimum ceiling height of 2.2 meters. This height is important for performing the exercises properly. If the ceiling height is 2.5 meters or less, a 4-meter-long sling is sufficient. Who is aerial yoga training suitable for? At first glance, aerial yoga exercises may seem extremely daring. However, this is a yoga technique that can be practiced by beginners and advanced practitioners alike. The appearance of this more challenging yoga style is deceptive. Many stretching exercises are easier for daring yogis in the air because their own body weight is significantly reduced. It's important, however, that your body has a good basic tension in your abdominal and core muscles. Otherwise, you'll literally be hanging from the ropes during an aerial class. This basic tension makes it possible to hold the exercises for a long time and also change positions independently. But don't worry: If you lack strength and tension in your core at the beginning, your yoga instructor will help you in the class and show you which exercises on the sling are suitable for you. This is important for aerial training: sense of balance Good basic tension no fear at high altitudes be able to let go Trust that the cloth will keep you safe Effects of Aerial Yoga on your body The asanas performed in the inverted position are particularly suitable for those suffering from back pain. This position relieves pressure on the back and neck, thus achieving a state of maximum relaxation. It also strengthens all muscle groups and massages the internal organs. Furthermore, aerial yoga training is also beneficial for building confidence. In a world characterized by constant change, instability, and uncertainty, this is difficult for many people. Of course, the inversion movements in particular have a corresponding effect, as they ensure that you reach a state of letting go. This encompasses all essential elements in life, be they everyday problems, worries, or desires. During your yoga exercises in the air, you gain a new, healthier perspective on the things that really matter. It's hardly surprising that the swinging motion alone provides a wonderful counterbalance to the often one-sided physical strain of work and dissolves potential stress within minutes. This is how Aerial Yoga affects the body: Relief of back and neck Strengthening all muscle groups Massage of the internal organs Trust is strengthened Creating a natural balance Yoga and Aerial Yoga - it's all about the mix Experts consider a combination of aerial yoga and classical floor exercises to be ideal. Whenever traditional yoga poses too many challenges for you and you're too tense and cramped for some particularly difficult asanas , an hour in the air proves to be extremely relaxing. Of course, aerial yoga, which is, in short, a harmonious blend of Pilates , aerial acrobatics, and the familiar yoga poses on the floor, also has a lot to offer as a standalone workout. In addition to the benefits already mentioned, these include the development of natural balance, a feeling of protection and security, and, last but not least, the fun factor that should not be underestimated. It also has a positive effect on body, mind, and spirit. Trying is better than studying - Aerial Yoga trial lesson Have you ever felt like relaxing in an aerial yoga sling? You'll experience the full extent of its positive effects once you sit in the soft sling yourself. This will finally give you the opportunity to relax not only your limbs but also your soul. Many yoga studios offer free aerial yoga classes so you can get to know the style without any obligation. Have you ever tried aerial yoga? Can you recommend an aerial yoga class? What do you particularly like about the sling exercises? We'd love to hear your thoughts!

Image by Matias Maiztegui on Pixabay Painful knees are practically a widespread disease. They limit our daily activities, making it difficult to walk and enjoy the carefree joy of movement. Yoga can help you strengthen your knees and stabilize your joints. Well-trained muscles protect the knees by helping to keep them in the correct position. A lack of muscle overloads the cartilage, and the ligaments suffer. Regular exercise helps prevent knee pain and protect the knee joint. We'll tell you why stable knee joints are so important, what to keep in mind when practicing, and show you 3 yoga exercises for strong and stable knees. Why it is so important to perform yoga exercises correctly Yoga is a wonderful way to work intensively with your body. Through the conscious practice of asanas, you strengthen your body, train your sense of balance, and become increasingly more flexible over time. With targeted exercises from the diverse yoga disciplines, you can strengthen your knees, relieve pressure on the knee joints, and thus find a stable stance. To enjoy your yoga practice for a long time, you should definitely keep a few things in mind to avoid any unpleasant consequences. That’s why you should pay attention to the correct execution of yoga: • Your body and its health are your most valuable asset, so treat it well. • Pain is caused by careless and incorrectly executed movements. • If you push your body too hard, you risk injury and long-term damage. • If your body cannot handle it, do not force it into the lotus position, for example, as this can lead to pain and permanent damage to the knee joints. Yoga exercises to mobilize and strengthen your knees We have compiled three yoga exercises for you that can help you on your way to stable and strong knees: Exercise 1: Half Moon (Anjaneyasana) This yoga pose is also known as a deep lunge. It gently strengthens the muscles in your thighs and around your knees without putting too much strain on them. At the same time, it stretches your back muscles and hips. Be sure to listen carefully to your body during this yoga pose if you experience any kind of pain. Only go down as far as is comfortable for you. Execution of the yoga exercise: Start in downward dog and breathe deeply in and out. On your next inhale, place your right foot between your hands. Make sure your knee is over your heel. Now place your left knee on the yoga mat and place your foot on the mat. Keep your leg extended behind you. On your next breath, straighten your torso and extend your arms upward. Your arms are parallel to each other without touching, and your palms are facing inward. Now tilt your head back slightly and draw your fingers upward. Stay in this position for at least five breaths, and on your last exhalation, bring your head and back forward. Switch back to Downward-Facing Dog and start the asana with your left knee. Repeat the asana five times per side, or as long as it feels comfortable. Your thighs may stretch slightly, but they should definitely not be sore. Exercise 2: With this exercise, you strengthen your knee joints, legs, and buttocks. Lie down comfortably on your yoga mat. Now lift your legs simultaneously and stretch them as high as you feel comfortable. Make sure your back is flat on the mat and that you don't arch your back. Now stretch your feet alternately and then pull them in. Synchronize your breathing with the movement of your feet. Perform the exercise for at least 10 rounds or as long as it feels comfortable. Then, curl your feet up onto the mat and place your legs hip-width apart. With your next inhalation, lift your pelvis upward and press your feet into the yoga mat. Make sure to only place as much weight on your knees as feels comfortable. Then, with an exhalation, lower your pelvis back down. Exercise 3: If performed correctly, this asana will help strengthen your knee joint. It will also stretch your legs and back, and mobilize your hips. This exercise is also started lying down. For the starting position, place your feet comfortably next to each other on the yoga mat at buttock level. Keep your arms relaxed at your sides. Breathe in mindfully and, as you breathe out, lift your right leg, bend it, and pull it toward your chest. If it feels comfortable, you can place your hands around your knees. As you inhale, stretch your right leg forward and simultaneously raise your arms vertically in the air. Repeat with your left leg. Perform this yoga exercise at least five times on each side, or as long as it is comfortable and pain-free. Why does my knee crack when I do yoga? As soon as the knees are bent during yoga, some people experience a cracking sound. While it sounds horrible, the loud cracking is usually nothing to worry about. You can imagine the cracking sound like a gas bubble, which creates a noise due to the movement and the resulting pressure equalization. The body is more prone to cracking in the morning, as lying down at night makes us stiffer than during the day or in the evening. However, if the knee or other joints crack constantly and are painful, you should consult a doctor. Inflammation or a joint misalignment can quickly develop and cause the noise. Generally speaking, cracking your knee during yoga is harmless. However, if you experience an unpleasant pulling sensation or pain, be sure to consult a doctor. Predisposed to knee pain: can I practice yoga? Whether it's an old injury, chronic pain, or misalignment of the knee joints, people suffering from knee pain are often unsure which sports and exercises are still permissible. The good news: Yoga is possible even with pre-existing knee problems. It's best to let your yoga instructor know before your yoga class. They will address your personal health needs and show you which asanas you are permitted to perform. For many asanas, there are knee-friendly alternatives that you can easily practice. Important note: We expressly state that we do not offer medical advice. The exercises described should only be performed if you have no underlying health problems. If you experience pain or discomfort in your knees or any other part of your body, always consult a doctor for medical evaluation. Image by Angelo Esslinger on Pixabay Do you have problems with your knee joints or an old injury that's causing problems? Has this put you off yoga so far? Or have you even been able to successfully combat your knee pain with yoga? Feel free to leave us a comment with your experiences on the path to healthy knees!

In the stress of everyday life, we quickly forget about ourselves and fail to take time out for our body, mind, and spirit. "I actually need more exercise and relaxation. But I don't have time for that... I'll start yoga next week, definitely!" Are you familiar with these thoughts? First, the positive: You're aware that you should do something for yourself and your body. That's the first step. Now it's just a matter of how and when. Image by anncapictures on Pixabay In our article, you'll learn how to successfully integrate yoga and meditation into your daily routine for the long term. And it takes less time than you might think. Just 15 minutes a day is enough When you start practicing yoga, you'll quickly come across long instructional videos that show you the craziest and most strenuous physical contortions. But don't let experienced yogis scare you off! No one is born a master, and they too started small with just a few exercises. To integrate yoga into your daily routine, just 15 minutes a day is actually enough. This is a great way to get into a daily routine without overtaxing yourself. And everyone can probably find that time relatively easily for a few exercises, right? 5 tips on how to integrate yoga into your everyday life Every person is different, with a different daily routine and individual needs. But with these 5 tips, you too can successfully integrate yoga and meditation into your life. The path to achieving this isn't that difficult. All you need is a mat and a quiet, relaxed environment. Our tips at a glance: Include yoga in your morning routine Focus on the good Forgive yourself Give yourself mindfulness in everyday life Maintain good habits Tip 1: Include yoga in your morning routine In the morning, our minds are fresh and unused. For those who aren't morning people, the thought of practicing asanas before breakfast is dreadful. But as they say, practice is better than study. And admittedly... what's a big change at first actually leads to more energy, fresh thoughts, and relaxation throughout the day. It's best to get up 30 minutes earlier than usual, drink a glass of water, and start the exercises. You'll quickly notice the positive effects and start the day refreshed. Tip 2: Focus on the good Sometimes it's not so easy to see the bright side. You get up, about to enjoy a cup of coffee, and your favorite mug shatters into a thousand pieces. And then the coffee beans are gone. "Typical that this is happening to me again. This can only be a bad day." You know that feeling? Negative thoughts quickly become ingrained in us humans, and we simply attract negativity. But actually, it's not so bad after all. Instead of focusing on the negative, try to see the good and the positive. Enjoy good food, dear friends who enrich your life, or the sun tickling your nose. Life always has its ups and downs, but we should make it as beautiful as possible. Image by Kranich17 on Pixabay Tip 3: Forgive yourself We humans are pretty good at finding it difficult to forgive ourselves. And then our thoughts start circling: "Why did I do that?" "I can never make it right again..." But we mustn't forget: Nobody is perfect! We ourselves have been hurt by loved ones, and yet we were still able to forgive many things quickly. As bad as it is, you won't be able to undo what happened. And blaming yourself doesn't help anyone and only harms them. But you can learn to forgive yourself. So accept the mistake, focus on your strengths, and let go. Because you live in the present, not in the past! Tip 4: Give yourself mindfulness in everyday life That's often easier said than done. We rush from appointment to appointment, take care of the shopping and housework, give our all when studying, and in the evening are simply happy to stretch out our legs on the couch. But that's precisely when it's all the more important to pay attention to our inner selves. The easiest way to do this is to incorporate breathing exercises into your daily life. They're great for practicing on the way to work, before an important meeting, during your lunch break, or even while shopping. For example, breathe consciously and deeply into your belly for five breaths. The brief pause and the additional oxygen work wonders and clear your mind. Tip 5: Maintain good habits Yoga doesn't just mean practicing daily exercises. It also means living a harmonious life with yourself and your environment. Actively perceive the people and your surroundings. Isn't it sometimes nice when a stranger simply gives us a smile? Or when we pay a dear friend a kind compliment? Getting involved in social projects can also be part of this. The more good habits you cultivate, the more fulfilling and positive your life will be. Image by truthseeker08 on Pixabay Your possible yoga workout First, make yourself comfortable on your mat and relax. It's best to sit in the lotus position , because if you lie down on the yoga mat , you could quickly drift off to sleep. Take a few deep breaths and relax. Start with the morning salutation. Then move on to downward dog. Always make sure to perform the movements mindfully and consciously. To round things off, treat yourself to invigorating breathing exercises. Fire breathing , for example, is a good option; it stimulates the circulation and really gets you going. With daily practice, you will quickly notice the positive effects of yoga exercises. Why yoga enriches everyday life Regular yoga practice enriches your life. This conscious time out often spills over into other areas of your life. You become more sensitive to your body and want to do good things for it beyond that. You often question your diet or other daily habits. You might even consider quitting smoking or cutting down on alcohol. Be surprised by what yoga training triggers in you! 7 good reasons for yoga: Your metabolism is stimulated Stress is reduced the flexibility of your body improves Your muscles become stronger You bring mind and body into harmonious harmony Mindfulness automatically becomes part of your life You find inner peace Well, if those aren't convincing arguments to get started right away! And remember, just 15 minutes of yoga practice or meditation a day is enough to harmonize body and mind and tackle everyday life with vigor. Are you considering incorporating yoga into your daily routine? Or are you already diligently practicing certain asanas every day? Feel free to leave us a comment!

Image by Pexels on Pixabay In the hectic pace of everyday life, we easily forget to give ourselves a few moments of rest. Our bodies are working at full speed, and we often take on far too much. We feel stressed, irritable, and find it difficult to relax. Restorative yoga can help you give your body the rest and regeneration it needs. Your muscles relax, your heart rate slows, and you find inner peace. What is Restorative Yoga? When practicing restorative yoga (from the English "to restore"), letting go is a top priority. Instead of strenuous asanas, the muscles are put into a deep sleep because the exercises are performed passively. With the help of practical yoga props, you can stay comfortably in the asanas for a long time and concentrate entirely on yourself without interruption. Resting on soft cushions , blankets , or yoga blocks , you can perform the poses for up to 20 minutes. Because the heart and head are at the same level in the asanas, the calm exercises also have a relaxing effect on your brain and heart. How does restorative yoga work? Restorative yoga is wellness for your body and mind. The stresses of everyday life, stressful thoughts, and other stressors fade away during passive exercises and gradually fade into the background. By staying in yoga poses for extended periods, your muscles relax intensely, your mind drifts away, and your heart rate slows. If you practice restorative yoga regularly, your sleep can also improve permanently, and you'll wake up refreshed in the morning. Possible effects of restorative yoga: deep recovery Self-reflection inner peace Stress is reduced deep muscle relaxation improved sleep Image by Nico H. on Pixabay Yin Yoga vs. Restorative Yoga - these are the differences Gentle Yin Yoga and Restorative Yoga have several similarities. When practicing both yoga styles, the ultimate goal is deep relaxation of body and mind. Both yoga styles are performed passively, using various props such as pillows, blankets, yoga straps, or yoga blocks, and the focus is on restoring body and mind. However, the yoga approach is very different. Yin Yoga is intended to maintain health, primarily works on energy, and does not aim to heal. Restorative Yoga, on the other hand, is intended to help an ailing body return to health. The asanas are usually held for even longer than in Yin Yoga, and more yoga props are used. Restorative yoga exercise: Salamba Supta Baddha Kanasana You need these yoga tools: yoga mat 2 yoga bolsters 2 yoga blocks yoga blanket Using the blocks, position the bolster at an angle of approximately 45°. Now sit in front of the lower end of the inclined yoga bolster. Slide the second bolster diagonally under your knees, place the soles of your feet together, and let your knees fall outwards in a relaxed manner. Now lie back on the inclined yoga bolster. Wrap yourself in the blanket and remain in this position for about 15 minutes. Breathe deeply into your belly and exhale mindfully. Do you practice restorative yoga? What benefits do you experience? And do you have a favorite exercise? We'd love to hear your thoughts!

Image by David Mark on Pixabay Whether it's yoga, athletics, or skiing, the body should always be prepared with the right exercises before any activity. It's a common misconception, however, that warming up only consists of stretching exercises. It's much more than that. The exercises activate your body and bring it up to operating temperature. In our article, we explain why you should always allow enough time to warm up from your back to your legs before yoga. We've also prepared three popular yoga exercises for you to warm up with. Warming up before yoga: Your body will thank you When you think of preparation before exercise, images of athletes doing vigorous stretches often come to mind. However, this type of physical preparation is now outdated. Today, we know that warming up in yoga serves, among other things, the purpose of being able to stretch afterwards without risk of injury. Only a warmed-up muscle is supple and ready for intensive stretching. If you're planning an intensive yoga session, you should allow enough time for warm-up exercises to prepare for the asanas. Light stretching is allowed during the warm-up, but be careful not to push your body too hard too quickly. After all, a racehorse wouldn't be sent into the starting gate without the necessary preparation. Image by Sofie Zbořilová on Pixabay Why you should always warm up with the right yoga exercises: Body is prepared for the yoga session Risk of injury is minimized through the exercises the mind is calmed and concentration is promoted You become more aware of your breathing the body temperature increases and blood circulation to the muscles is promoted How should I warm up for yoga? The warm-up exercises vary depending on the type and intensity of your yoga session. The more intense the session, the more you need to pay attention to preparing your muscles. If you practice Yin Yoga, for example, the warm-up phase will be different than for a sweaty hot yoga class. A popular warm-up exercise in yoga classes is the sun salutation . This sequence of movements engages all parts of the body. The spine, stomach, back , and legs are optimally prepared for your yoga session with appropriate exercises. Your head should also be considered during the warm-up. Short nodding and shaking movements of the head from side to side activate the neck and throat muscles. 3 popular yoga exercises to warm up But enough with the theory. We've prepared three popular and well-known yoga warm-up exercises for you: Yoga exercise cat-cow Duration: 2 minutes For this yoga exercise, first assume a quadruped position. This posture is correct when your hands are under your shoulders and your knees are under your hips. Breathe out slowly. As you inhale, arch your back. Your sternum should be pointing upward, your shoulder blades pulled together, and your gaze should be straight ahead. Now exhale slowly and form a rounded back. Pull your chin toward your sternum and spread your shoulder blades apart. Yoga exercise pelvic lift Duration: 3 minutes For this exercise, lie on your back. Your stomach is completely relaxed. Now place your legs upright. Your feet should be flat on your mat next to your bottom. If possible, grasp your ankles. As you inhale, push your pelvis up high. If you have lower back problems, approach this exercise carefully and lift your pelvis only slightly. As you exhale, lower your pelvis again. Yoga exercise standing forward bend Duration: 2-3 minutes Place your feet hip-width apart on your yoga mat . Your knees should be straight. If this is uncomfortable, bend them slightly. Now bend forward, let your upper body hang, and place your hands on your feet. If you like, you can place your hands on your elbows. Now move your head once, nodding and once shaking. As you do this, breathe out forcefully through closed lips so that it sounds like a horse snorting. If possible, place your hands firmly on the yoga mat next to your feet with your next exhalation. Breathe in and out deeply at least 5 times. On your next inhalation, mindfully straighten your spine and stand relaxed on your feet. Image by Christian Northe on Pixabay How do you warm up before yoga? What are your favorite yoga exercises to get your body moving? We'd love to hear your comments!

Image by 18121281 on Pixabay Yin Yoga is the loving and profound work with your body. The focus is on yin, letting go, living in the "now," and accepting all sensations experienced in the moment. It is thus the passive counterpart to dynamic Yang Yoga and also affects the connective tissue and fascia. Through prolonged holding in certain postures and stretching, the body gently becomes more flexible, allowing you to delve deeply into your inner self. This gentle yoga practice touches you equally on physical, emotional, and psychological levels. After the intensive exercises, you feel internally calm, relaxed, and balanced. In our article, you will learn what Yin Yoga is, how it affects your body, and finally, we will introduce you to a few exercises. What is Yin Yoga? Yin Yoga works on an energetic level. Yin stands for calm, femininity, and softness. The focus of this style of yoga is on discovering your own body and intensely feeling yourself in the here and now. It is suitable for beginners and advanced yoga practitioners alike. If you prefer dynamic exercises, this is the wrong place for you. The asanas are held statically for a long time. Sometimes you even stay in one position for up to 15 minutes. By holding the position for a long time, the muscles, fascia , connective tissue, and ligaments gradually relax. Those who stretch regularly will be able to sense the releasing effect on a physical level. With regular practice of this style of yoga, you will become more flexible and supple over time. And the mind also becomes more and more calm. Yin Yoga classes often begin or end with meditation. In contrast to this is Yang, which means warmth, sun, and masculinity. Dynamic and powerful Yang Yoga is the opposite of Yin Yoga exercises. Yin Yoga – actually looks quite relaxing! Relaxation is a top priority in this style of yoga. It's an active break from the hectic, "yang" world. However, anyone who believes that all the exercises can be performed easily and effortlessly is mistaken. Because the asanas are held for many minutes, this can become strenuous over time. This isn't necessarily due to a lack of strength, but rather to the physical and emotional blockages one encounters. If the body has been struggling with persistent tension for a long time, releasing it is also an emotional issue. Tension is often the result of inner restlessness, stress, or unprocessed negative experiences. Image by StockSnap on Pixabay Access to your inner self Yin Yoga gently confronts us with our inner selves and can reveal hidden subconscious thoughts. If the poses are held for a long time and tensions are addressed, the body is exposed to a constant stimulus. This can trigger a wide range of emotions, which manifest differently in each individual. Some see fond memories in their mind's eye or feel happiness. Others are filled with sadness or anger. Allow yourself to feel these emotions and tap deep within. Here, through the power of the subconscious, long-forgotten experiences that have not yet been processed can surface and become accessible through the long-held asanas. How Yin Yoga affects your body Every person is different. While one person may have many physical issues to address, another may experience more emotional ones. Those who practice Yin Yoga experience holistic effects on a physical, emotional, and psychological level. One element may be more pronounced than another. By holding the asanas for extended periods, shortened muscles, stiff ligaments, connective tissue, and stuck fascia are re-energized and brought back into motion. With regular practice, the entire body becomes more flexible and supple. Energy flows are stimulated, and the metabolism boosted. On a psychological level, old emotional burdens can be released or brought to consciousness. Possible effects of Yin Yoga: Flexibility of muscles is increased Energy flows are stimulated Fascia and connective tissue become more flexible Tensions can be released the mind comes to rest emotional blockages can be resolved subconscious can come to light Image by PatrizioYoga on Pixabay What you need for Yin Yoga Yin Yoga utilizes a variety of useful yoga props to help you immerse yourself deeply and for a longer period of time in the pose. Yoga blocks, for example, support you when practicing asanas that open the chest or are practiced lying on your back. A yoga strap intensifies the gentle stretching of your arms or legs. It's also an ideal yoga aid if, for example, you have trouble bringing both hands together behind your back. Eye pillows provide additional relaxation for meditation at the beginning or end of a yoga session. They have a pleasant scent of lavender, linseed, or cherry stones, for example, and caress the eyes. These yoga props are used in Yin Yoga: Meditation cushion Yoga straps Yoga blocks Meditation blankets Eye pillow for relaxation yoga mat Yin Yoga exercises We'd now like to introduce you to a few Yin Yoga exercises that will help you regain harmony with your "Yang" energy. These exercises should be held for at least three minutes, but you can hold them longer if you feel they're beneficial to your body. Yin Yoga Exercise Half Moon Lie on your back. Now stretch your arms above your head and your legs down. Bring your legs together and as far to the left as possible. Bring your upper body and both outstretched arms to the left as far as is comfortable for you. Support the stretch by grasping your right wrist with your left hand and actively but mindfully stretching. Remain in this position for at least three minutes, breathing calmly into your right side. Then switch sides. Yin Yoga Exercise Swan This exercise opens the hips. First, get into a quadruped position and place your right foot on the floor to the left, approximately below your belly button. The top of your foot should touch the floor and your knee should be outside your right hip. Now extend your left leg back and place the top of your foot on the floor. If this is uncomfortable, leave the foot in a relaxed position. Support your upper body on your forearms or lie down completely forward. It's important to always listen to your body and not go too far into the stretch. Yin Yoga Exercise Butterfly You start the butterfly pose in a seated position. Stretch your legs out, bend them, and place the soles of your feet together. Depending on how comfortable you feel, you can bring your feet closer to your body. Sit upright once more, slide your hands forward, and lie down in a relaxed position with your back rounded. After three minutes, slowly return to the seated position, rest within yourself for a few moments, and enjoy the "yin" energy. Do you practice Yin Yoga? Do you have a favorite exercise? Or do you prefer more dynamic Yang Yoga? We look forward to hearing about your personal yoga experiences!