Yoga BLOG

Interview with superfood expert Sandro Russo Adaptogens are the new buzzword in the beauty and superfood industry. After Gwyneth Paltrow turned these special natural products into a trend, they're taking juice bars, beauty stores, and lifestyle magazines by storm. But what are adaptogens? Sandro Russo, superfood expert and founder of Terra Elements, answers all your questions about adaptogenic natural products. Adaptogens and their effects What are adaptogens? Sandro Russo : "Natural products said to have adaptogenic properties are able to help the body adapt to everyday life. The term was defined in the 1950s and derives from the English word 'to adapt'. By consuming adaptogenic natural products, our bodies can more easily find their natural balance: In stressful phases, they support us in relaxation; in lethargic moments, they have a motivating effect. Which natural products have an adaptogenic effect? Sandro Russo : "The spectrum is so broad that it is almost impossible to compile a definitive list of adaptogens. The classics of TCM (traditional Chinese medicine) and Ayurveda include: Astragalus , also known as star milk, is used in TCM for anti-aging purposes. Its root is primarily used, as it is believed to balance our life energy, Qi. A variety of secondary plant substances contribute to its adaptogenic effect. Download bio-astragalus Ashwagandha , or winter cherry, is the Ayurvedic answer to ginseng. It is valued by stressed people. As its nickname, "winter cherry," suggests, the herbaceous plant is also recommended for restless sleep. Download organic ashwagandha Reishi , the glossy polypore, is one of the most important medicinal mushrooms in Traditional Chinese Medicine (TCM). In natural history, it is considered the 'mushroom of longevity' and is revered as a symbol of eternal life. Thanks to its valuable ingredients, it is said to have a balancing effect on stress levels. Download bio-reishi Maca , the superfood of the Incas, is characterized in the Peruvian Andes by its exceptional resistance to external environmental influences. The root has a long tradition among indigenous peoples not only as a food but also as an adaptogen. Download bio-maca How do we use adaptogens? Sandro Russo : "Most adaptogenic natural products cannot be consumed in their natural form—either due to their consistency, their composition, or their growth in hard-to-reach areas. Therefore, they are usually taken as powders. In finely ground form, the mushrooms, herbs, and roots can be easily integrated into daily life in a variety of ways. Medicinal mushrooms like reishi are traditionally prepared as tea. Ashwagandha is often brewed in Ayurveda as a warming milk drink. Maca is a popular ingredient in smoothies and chia puddings. If you're not up for kitchen experiments, you can also stir the powder into a glass of water. And on the road? Sandro Russo : "Capsules are particularly convenient for on-the-go use. However, caution is advised when purchasing: The capsule should be 100% filled with the natural product and free of any filler additives such as maltodextrin. To avoid being duped by mixed products with low doses of adaptogens, it's definitely worth taking a close look at the ingredient list." What else should we look for when buying adaptogens? Sandro Russo : "To ensure that the product contains all the constituents of the plant, root, or fungus, all raw food quality criteria should be met. This means: no contact with temperatures above 42 degrees Celsius. Furthermore, I would only use products from certified organic farming. And as already mentioned: stay away from products with additives, fillers, or excipients. Adaptogens have absolutely no need for these." About Terra Elements With over 100 superfoods, Terra Elements is Germany's specialist for effective natural products. The goal is not only to make these often hard-to-find herbs, roots, fruits, and other ingredients available in the highest, purest quality, but also to make them accessible from a variety of perspectives – since 2014 in its own online shop and since November 2017 in Germany's first superfood store in Munich. In addition to over 100 superfoods, the Terra Elements online shop's product range includes natural dietary supplements, 100% vegan natural cosmetics, and raw food products. Furthermore, as an organic-certified company, Terra Elements places great emphasis on the organic quality of its products and an ecologically sustainable lifestyle and working practices. Images © Terra Elements

Could any pose be more graceful than Ubhaya Padangusthasana? In a suspended position, the yogi holds only the bound toes of his outstretched legs and elegantly balances his body. Externally and internally, the pose is a balance that emphasizes equilibrium and harmony. Discovering and maintaining balance is something we need not only in yoga practice, but also in our daily lives, both at home and at work. Here you can learn more about this beautiful asana, which even beginners can attempt with some relaxation. Why not give it a try? Ubhaya Padangusthasana Grace to the big toes Sanskrit name gives us valuable clues In yoga, asanas often have names that describe what a pose looks like. This is also the case with this asana. "Ubhaya" means "both," "pada" is the "foot," "angustha" means "toe" or "finger," and "asana," as you probably already know, is the word for "exercise" or "pose" in yoga. Ubhaya Padangusthasana is the pose in which the feet on the same side are bound with the fingers. In English, this asana is also called "Double Big Toe Pose." Requirements for the Asana As you can easily see, balance is a key prerequisite for Ubhaya Padangusthasana. You can also achieve balance for this pose by simply grounding yourself on your buttocks and squatting your legs. Don't tie your toes, but simply place your hands loosely on your lower legs. As you roll back to your mat in this position to regain balance, gently massage your back. You can also try rolling with your toes tied but your legs bent. For Ubhaya Padangusthasana, you also need abdominal strength, which you can continually develop through various exercises. Flexibility in the back and inner thighs is important for extending your legs. Gentle stretching exercises are recommended here. Triangle Pose is particularly well-suited for this. Trying Ubhaya Padangusthasana for the first time Sit on your mat. Stretch yourself upright so that the crown of your head can reach its highest. At the same time, ground yourself. Now bend your legs so that your knees are bent. Grab your big toes. Gently lift your feet off the floor. Important: Make sure your core is stable. Engage your stomach and lower back, and keep your hips stable. Once you've found your balance, slowly extend your legs so that you're floating in the air with straight legs. Continue breathing evenly. If you haven't yet reached the necessary stretch, that's okay. This pose is also beneficial if your legs are still slightly bent. Discover the benefits of Ubhaya Padangusthasana The strength from your core makes the pose possible. You'll already feel the strengthening of your core muscles, your stomach and back, when you first assume the asana. This strengthening stabilizes the spine and can improve posture. The often shortened muscles of the back of the thighs are sustainably stretched. The shoulders and upper back also receive a gentle stretch. Ubhaya Padangusthasana is well-suited to activating the energies in your body and awakening you. Therefore, this pose is also a great way to start an energetic day. The Muladhara and Svadisthana chakras are stimulated by this exercise. The balance this asana provides will accompany you throughout the day and fill you with self-confidence. Incidentally, Ubhaya Padangusthasana is also a great pose for meditation for advanced practitioners. After stretching, countermovement in the form of a gently rounded spine is often a nice way to balance things out. To do this, lie on your back and simply bring your knees to your chest and gently rock back and forth. Image © dimol / 123rf.com

It's often said that pranayama, or breathing exercises , have a more powerful effect on us than physical asanas. Whether this is true is hard to prove, and it probably varies slightly from person to person. But pranayama ensures that life energy is distributed particularly well throughout your body, and this strengthens you for each day. Pranayama exercises, like asanas, relaxation, and meditation, are part of classical yoga practice. One pranayama exercise that even beginners can master is Sama Vritti Pranayama. Here you'll learn what this melodious breathing technique entails, how to perform it, and what effects you can achieve with it. Sama Vritti Pranayama breathing evenly and holistically Even breathing for more balance in life We always feel most comfortable when we are balanced. Sama Vritti Pranayama is particularly suitable for this, as inhalation and exhalation are consciously held for the same length of time. For example, you can count to 4 as you inhale and exhale. Unlike Sama Vritti Pranayama, Vishama Vritti Pranayama is a breathing technique in which inhalation and exhalation are of unequal length. Sama Vritti Pranayama is the basis for the Vishama variation and, as even and conscious breathing, is also used for the performance of many asanas. Create a pleasant atmosphere There is often no time for conscious breathing in everyday life. Sama Vritti Pranayama gives you the opportunity to devote yourself to Prana in detail. If you practice at home, you need a quiet atmosphere in which you can truly relax. Undisturbedness is particularly important in this context. Smartphones and the doorbell should be turned off, and family and friends should simply not disturb you during this time. However, once you have become more experienced, you can also incorporate Sama Vritti Pranayama into your everyday life. For Sama Vritti Pranayama it is best to choose a sitting position in which you can relax and, above all, sit upright. This can be cross-legged on the mat or sitting on a chair. Discover balance in your own breathing It takes a bit of practice to make your inhalation and exhalation evenly long. That's why internal counting is often the right technique to sensitize you to a regular breathing rhythm. You should also take the time to discover how long you should inhale and exhale for yourself so that you feel comfortable doing so. Every person is different and has their own breathing rhythm. Therefore, a good place to start is to observe your breath for a while and notice how unique it is for you. In this process, you really only observe your breath but do not judge it. You may also notice that inhalation and exhalation do not follow one another directly. There is a short, completely natural pause after both inhalation and exhalation. You should also incorporate this into Sama Vritti Pranayama. Experience the effects on mind, soul and body Of course, the mental and emotional effects of regular breathing are particularly prominent. It can help you reduce anxiety and restlessness. This applies to both long-standing restlessness and work-related stress that you want to breathe away. Sama Vritt Pranayama is also suitable if you want to unwind after a stressful day at work and sleep peacefully later. You can also benefit physically from pranayama in the Sama Vritti version. Even breathing helps you relax muscle tension. Considering that muscular tension can often trigger headaches and back pain, you'll probably guess that Sama Vritti pranayama can prevent and perhaps even alleviate these. Concentrating on breathing is a kind of inner contemplation, a journey to yourself. Therefore, Sama Vritti Pranayama is also a good preparation if you want to devote yourself to meditation. Image © iakovenko / 123rf.com

Yoga is much more than performing asanas in correct form and experiencing beneficial effects on body, mind, and soul. Yoga is also a spiritual guide to enlightenment. You probably know that enlightenment is difficult and certainly not attainable by everyone. But perhaps it's new to you that the obstacles to it have already been compiled in a kind of catalog. This was done by none other than Swami Sivananda . The Indian guru recognized early on and compiled in his texts the obstacles that can stand in the way of the yogi (as well as anyone else in life). Here you can learn more about the second obstacle, styana. Styana: the yoga obstacle of dullness Dullness as inertia of the mind Dullness is something that can be very inhibiting. In this context, Styana refers to sluggish thinking and behavior, which can be characterized by stubbornness. This can manifest itself, for example, in rigid behavior that is repeated over and over again, in a "dull" way. Often, the cause is a lack of energy or mental flexibility. When others are affected by this dullness and the behavior remains unchanged, empathy for others is often also lacking. Changing compulsive behavior patterns Examples of styana can be found in almost every yoga class. Imagine you're trying out a new yoga style or joining a new class. You might be driven to perform certain asanas as perfectly as possible (or perhaps even better than the yogi on the mat next to you). This often doesn't work out, perhaps because you have a physical limitation or are simply not trained enough. Your yoga teacher might recommend an option, but you don't want to admit that it's probably exactly right for you at that moment. So you continue practicing without an option, unconcerned about your limits, and you might even experience pain in the asana. This is mindlessness, and you can easily see that it has nothing to do with enlightenment; on the contrary: It can even harm you. Acceptance is important Overcoming Styana requires acceptance, which is sometimes not easy for us. Reinhold Niebuhr's Serenity Prayer is an example of how working on dullness is likely something that transcends cultures and is generally beneficial to humanity: "God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference." This acceptance is groundbreaking for all who wish to overcome Styana. Change and adapt Swami Sivananda doesn't advocate simply forgetting things we can't achieve. The best example of this is the option that can be offered in yoga for virtually every asana. So, for example, if you can't perform an asana correctly, use some relief. Bent legs instead of straight ones. A raised seat. The use of straps or blocks , as is so often practiced in Iyengar Yoga . Change your behavior, adjust your habits. You will notice that this has a positive effect not only on you but also on others. Recognize dissatisfaction as the cause We often tend to take out our own dissatisfaction on others. But it's not the yoga teacher's fault if we injure ourselves in an asana that's far too difficult for us. Nor is it the person on the mat who spoke to us who's talking to us. It's our own responsibility, and the responsibility for ourselves that we all carry within us. When we blame others for things our styana has caused, we not only damage ourselves but also our relationships with others. Reason enough to stop doing that. Image © racorn / 123rf.com

In yoga, we often experience that external and internal balance are in harmonious harmony. A good example of this is Eka Pada Bakasana 1. The one-legged crow pose is both a balance exercise and an asana for inner balance. Unlike the classic crow pose, where both legs are tucked in the air, the one-legged crow pose stretches one leg backward and upward: a graceful pose that captivates the observer and requires a great deal of concentration from the practitioner. At first glance, Eka Pada Bakasana seems like an almost impossible exercise. But (as is so often the case in yoga), balance depends on our inner balance, which can make many things possible. Eka Pada Bakasana I One-legged crow pose for your balance How to best prepare for the one-legged crow pose Preparation is key. The arm and finger strength you need for Eka Pada Bakasana can be gained from many yoga poses. This starts with the dog , a classic in every yoga practice. You should also do abdominal exercises to support this, as your core needs to be working hard to extend your leg backward. You can first practice your balance for Eka Pada Bakasana by practicing the classic crow pose, meaning both legs are bent. In this position, you'll already gain the confidence to float grounded on your hands without falling forward. For the first time in Eka Pada Bakasana You start in the classic way, just like in the crow pose. Squat down and ground your hands firmly by fanning your fingers out wide. Place your hands shoulder-width apart, with your elbows bent. Put more weight on your hands by lifting your hips and moving your upper body forward. Place your knees against your upper arms and press them together to create a small hinge, which you will need to lift yourself into the crow pose. Trustfully lift your feet off the floor and feel your hands, arms, and shoulders supporting you. Hold this position for a moment and consciously tense your stomach. Now stretch one leg back and up. It doesn't matter which leg you use. As always in yoga, practice Eka Pada Bakasana afterwards in the opposite direction. What is important in this asana? Press your upper arms together tightly to give you the stability you need in the air. Engaging your core is also very important for holding the classic crow pose and then extending one leg. It's also important to be able to confidently shift your upper body forward. If you're worried about falling forward, add padding to the front of your mat. You can also enlist the support of another yogi to gently support you in the pose until you have the confidence to do Eka Pada Bakasana on your own. Alternatively, you can practice the one-legged crow pose facing a wall. Experience the effects of the one-legged crow Eka Pada Bakasana offers a whole range of truly beneficial effects that you can utilize with a little practice. First of all, this asana naturally strengthens you. You can enjoy this in your hands, arms, shoulders, and of course, your stomach and back. This activation gives you energy that you will certainly need throughout the day, which is why the one-legged crow pose can be a really great asana to practice in the morning. It improves your balance in the long term. This doesn't just mean external balance. Internal and external posture are often connected (not only in yoga). Thus, Eka Pada Bakasana also gives you inner balance and therefore more self-confidence . Important: Don't forget to keep breathing while you exert yourself. Crows don't hold their breath, so don't you either! Image © sandsua / 123rf.com

Sadhana and Abhyasa are two words and principles that can be used synonymously. The goal of sadhana is to free life from its inherent limitations. It is a conscious and systematic spiritual movement that guides the mind through the various stages of consciousness and brings you closer to spiritual unity. Sadhana or Abhyasa An individual path to freedom and happiness Mindfulness and systematic mental movement Abhyasa is more than just a simple principle of thought or a fixed thought pattern; it is the consistent and sustained engagement with one's own thoughts and consciousness in order to leave negative tendencies such as lust, anger, greed, selfishness, and egotism behind. Self-discipline plays an enormously important role in this. The negative aspects of your being must be disciplined and tamed so that you no longer have to accept them as part of yourself. It's a difficult path, but one that anyone can master through consistent application and practice. It only takes time, discipline , and inner peace to master the thorny path. A lifelong process: Abhyasa as a life principle Sadhana or Abhyasa is a lifelong process that you must pursue consistently in order to achieve the success you desire in life. It is a difficult and thorny path that many aspirants remain eluded by. Often simply because of a lack of success, which can be frustrating, especially at the beginning. With Sadhana you should not expect quick successes; rather, they develop slowly and steadily. Reaching new levels of consciousness is a long-term process within you. Give yourself and your mind the necessary time and practice your Abhyasa consistently and with full awareness . Only in this way will you reach the points on your path where you experience deep, everlasting and lasting joy and unshakable peace within yourself. The spiritual path in Sadhana - step by step Spiritual progress in sadhana is a continuous process that can only be achieved through consistent, lifelong sadhana. There are no shortcuts and no complete guide. You must be disciplined and strict with yourself to make abhyasa the center of your mind and to constantly work on yourself and your spiritual progress. You can imagine spiritual sadhana like a spiral or a snail shell. In the beginning, each step requires tremendous effort, concentration, and strength. But with time and progress, abhyasa becomes easier and easier, and the spiritual strength growing within you guides you further. You gradually approach the center of the spiral. If you stay on this path, you will continue to improve. Spiritual progress and abhyasa are not a sprint, but a long marathon that gradually fills you with a sense of inner peace . Recognizing and appreciating progress in Abhyasa It is difficult for many aspirants to practice sadhana and achieve spiritual progress. This is both a goal and an obstacle on the path to fulfillment. Progress in abhyasa can really only be measured by greater serenity, calm, and one's own peacefulness. But appreciating and rejoicing in this success already leads away from this point of fulfillment. Your success in abhyasa is reflected in a healthy body and mind, in the calm and balanced nature of your emotions, and in the serenity of your being. These points are viewed with the utmost respect and awe, especially at the beginning of sadhana. However, once you reach these points yourself, they become indifferent to you, as they no longer have any significance. You rest within yourself and feel the nearness and presence of God everywhere. Image © fotomaximum / 123rf.com

There are asanas that look simple, but are actually much more challenging than you might think. Yoga Dandasana is one of them. The cane pose is one of the sitting postures that serves as the starting point for many asanas. They allow you to relax, have a powerful effect, and offer many other benefits. Below, you'll learn how Yoga Dandasana works, what you can achieve with it, and what you should pay attention to when performing it. Yoga Dandasana - the challenging stick pose Yoga Dandasana - Long Seat or Stick Pose Dandasana, the Cane Pose, is one of the symmetrical asanas. It is the starting position for all seated forward bends. You sit with your legs straight and raised upward. This strengthens the core muscles and stretches the back of your thighs. Essentially, the core muscles refer to all the muscles between the diaphragm and pelvis: the back, abdominal, hip, and pelvic floor muscles. Sitting in Cane Pose means that the entire body is maximally tensed. How is Yoga Dandasana performed? Wear comfortable clothing, sit upright, and stretch both legs forward. Keep your toes slightly splayed. Keep your legs tensed and your thighs pressed into the mat. If your lower back hurts, keep your legs slightly bent. Your pelvis will shift slightly forward. Place your hands behind your body and gently press into the yoga mat . If your pelvis wants to tilt forward, you can also sit on a yoga block or blanket . Tuck your toes toward your shins while pressing your heels into the floor. Straighten your head and spine and imagine that you are a marionette and that someone is gently pulling you upwards using a string attached to your head. While sitting, stretch out. Pull your shoulder blades slightly together and hang your arms loosely at your sides. You can also support yourself with your hands on the floor. Despite your body tension, keep your gaze relaxed. Yoga Dandasana variations for advanced practitioners Once you feel confident performing the pose and can hold it for a few minutes, you can try different variations: Stick pose with legs raised: The legs remain raised while the heels press into the floor. This variation is also suitable for people with lower back problems. Stick pose with raised arms: Stretch your hands up to the sides of your head and gently press the palms of your hands together. Keep your head straight and gaze forward. If you pay close attention to yourself, you'll quickly notice how your body senses change. What are the benefits of Yoga Dandasana? Dandasana is a soothing exercise that helps you find yourself, calm down, and ground yourself in the midst of stressful everyday life. The energies from the earth flow directly into the body. Physically, this asana allows you to stretch and extend the back of your legs and the entire spine, strengthen your core, and tone your gluteal muscles. Practicing this pose will make it easier for you to maintain optimal posture while walking and keep your back straight. Furthermore, the sitting position can stimulate and activate digestion. People who suffer from sciatica report that regularly sitting in Dandasana yoga pose reduces pain. It is also said to be able to cure kidney and abdominal pain. Summary Yoga Dandasana, the most important starting position for seated asanas, can have many mental and physical benefits. You can return to this position whenever you feel your body needs realignment. The exercise can also be performed beautifully outdoors, for example, on a meadow or at the beach. The connection to the earth always reinforces the feeling of inner peace, recharging your batteries, and improving your well-being. In addition, the cane pose has a stretching and strengthening effect. Image © fizkes / 123rf.com

Nadi Shodana is one of the most important breathing exercises , suitable for beginners but also for professionals thanks to its highly advanced variations. The goal of the exercises is to renew energy in the shortest possible time. Nadi Shodhana Pranayama also has other benefits. Below, you'll learn what these are, how the exercise works, and what to keep in mind. Nadi Shodhana Pranayama - one of the most important breathing exercises Nadi Shodhana Pranayama - conscious alternate breathing Proper breathing can unleash great healing powers. This was recognized long ago, and practitioners of Nadi Shodhana Pranayama are said to benefit from it. Nadi Shodhana literally means "cleansing the nadis," the energy channels in the body, which should be free of blockages and tension. Only then can energy flow optimally. Nadi Shodhana cleanses the so-called network of nadis, which are tube-like conduits through which pranic energy circulates. By opening the nadis, pranic energy can flow throughout the entire body. How does Nadi Shodhana Pranayama work? The word nadi means tube, shodhana means purifying, and prana is the sum total of all energies. Ayama means expansion and extension, but also stopping and holding back. Nadi Shodhana Pranayama is a demanding but very effective nasal breathing technique that has a very relaxing effect. The nasal passages should be clear. Strictly speaking, it is alternate nostril breathing that works as follows: Sit comfortably in a chair without leaning back. You can also kneel or choose the lotus position. Make sure your back is straight and relaxed. Place your left hand on your thigh, palm facing up. The tips of your index finger and thumb should touch, and the remaining three fingers should be extended. Close your eyes and focus on your inner self. Then breathe in and out alternately through your left and right nostrils. While inhaling through one nostril, close the other nostril and count to five. Hold your breath. Then close both nostrils before inhaling and exhaling again. Count to five as you exhale. Repeat the alternate breathing a few times and then place your hands on your knees. Once you're experienced, you can practice this alternate nostril breathing for up to 30 minutes, or even less depending on your time. If you feel dizzy, stop immediately and gradually increase the pace from there. The counting times can also vary. Alternate nostril breathing is also often used before a meditative exercise because it calms the mind. It can be practiced almost anywhere and at any time, without any aids or special requirements. A quiet moment is enough for a few deep breaths. What are the benefits of Nadi Shodhana Pranayama? Alternate nostril breathing (Nadi Shodana) promotes inner balance, increased peace , serenity, joy, and harmony, as well as mental concentration . It is intended to create emotional balance and eliminate fears and insecurities. Nadi Shodhana Pranayama is also said to harmonize all bodily functions, prevent colds and allergies, and improve nasal breathing. The exercise is also a good cardiovascular workout. Lung capacity can also be optimized, thus having a positive effect on conditions such as asthma. Summary Alternate nostril breathing is called "Nadi Shodhana." This translates as a cleansing exercise, and this is precisely the focus of this healing breathing exercise. It's about allowing energies to flow, cleansing the energy body, and elevating the energy centers. Breathing should always be light and effortless, as it is, after all, a relaxation technique. Find your own rhythm and breathe in and out slowly and calmly. Assume your desired meditative sitting position and maintain an upright, comfortable posture. Nadi Shodhana unfolds its healing effects on physical, energetic, and mental levels. Image © fizkes / 123rf.com

Pranayama, or breathing exercises, are an essential part of yoga practice, alongside asanas, relaxation, and meditation. Viloma Pranayama, or alternate nostril breathing, is very well-known in this context and is often taught even in beginner's courses. Once you've learned it under the guidance of a yoga teacher, you can also practice it regularly at home. Here you'll learn exactly how Viloma Pranayama is performed, what to pay attention to during this practice, and what benefits this breathing exercise can offer you. Viloma Pranayama cleansing in alternate breathing Alternate breathing and its prerequisites In the context of breathing, alternation means alternating between the right and left nostrils for breathing. To do this, sit comfortably on your mat (or on a chair). If you're sitting on the mat, you can do this with your legs crossed, for example. Kneeling is also suitable for Viloma Pranayama. The main thing is that you can fully concentrate on the breathing technique . This is especially possible if you can relax and close your eyes during Pranayama. Breathe alternately on the right and left Alternating between the right and left nostrils is made possible by closing them with your fingers. Bring your right hand to your nose so that you can close the right nostril with your thumb and the left nostril with your ring finger. First, close the right nostril with your thumb and breathe in evenly through the left nostril. Count slowly to 4 in your head and make sure that you fill about 75 percent of your lungs with oxygen. Now close the left nostril as well and, holding your breath, count to 4 again. Then open the right nostril and breathe out for a count of 8. Empty yourself, which will prepare you for the next inhalation. Now everything happens in reverse. Inhale through the right nostril and exhale through the left. Regular practice You can practice alternate nostril breathing for three sets, or even up to eight. Experienced yogis can also practice alternate nostril breathing for half an hour. You can practice alternate nostril breathing every day. Learn about the effects of alternate breathing Viloma Pranayama can provide a multitude of beneficial effects for your well-being . These encompass body, mind, and soul, making alternate breathing a holistic experience. On the physical level, cleansing the respiratory tract is paramount. This can be helpful if you suffer from an allergic condition such as hay fever or asthma. Viloma Pranayama can also help prevent colds , especially during the winter months. Clearing your nasal passages also helps with your yoga practice: You can direct your breath exactly where you want it during individual asanas. Alternate nostril breathing can significantly improve the volume and thus the capacity of your lungs. The cardiovascular system can also noticeably benefit. In the mental realm, Viloma Pranayama is an exercise that can sustainably improve your concentration. If you've decided to meditate, alternate nostril breathing is a good preparation. It helps you calm down and focus on what's important. If you're feeling anxious or restless, it can give you new strength. Gathering new energies Viloma Pranayama can noticeably activate the energies in your body. Alternate nostril breathing is also known as Nadi Sodhana, or cleansing the nadis. Nadis are small energy channels in your body. It is said that you have 72,000 of them. Through alternate nostril breathing, these channels are cleansed, allowing the prana to spread freely within you. The life energy that flows through you strengthens you for everyday life. Viloma Pranayama also addresses your higher chakras . Just try it out and see how alternate nostril breathing works for you and how long these effects last! Image © fizkes / 123rf.com

The headstand Salamba Shirshasana II is one of the most challenging asanas. Below, you'll learn everything you need to know about this yoga exercise: how it's performed, what benefits it can have, and what you should keep in mind. Salamba Shirshasana II - the challenging, supported headstand Salamba Shirshasana – what is it? Salamba Sirsasana translates as supported headstand: "Sa" means "with," "alamba" stands for support, and "sirsa" refers to the head. The pose belongs to the category of inversions. This challenging yoga exercise will literally turn your world upside down. But that's precisely where the asana's great power lies. In terms of difficulty, the asana can be described as "relatively easy" to "moderately difficult." Two yoga blocks , with your head centered between them, and a wall can provide good support and safety for beginners. How is Salamba Shirshasana performed? Before the inversion pose, warm up with standing exercises and side twists, and then get into a four-legged stance to get into the asana. Use a non-slip yoga mat and a folded blanket to cushion your head and forearms. Place your forearms on the floor with your elbows tucked under your shoulders. Press the outer edges of both wrists into the mat and roll your upper arms outwards. Place the skullcap on the floor at its flattest point. Inhale and lift your knees and pelvis. Push yourself out from your shoulder girdle and walk on tiptoes toward your head. Push your forearms toward the mat, pull your shoulder blades toward your back and pelvis, and lift your thighs. Work your way toward your torso. Your upper body should be almost vertical, and your feet should be off the floor. Activate your abdomen and pelvic floor, bend your legs slightly, and slowly raise your thighs vertically as you exhale. Stretch the balls of your feet upward. Pull the outsides of your arms toward your center and push your forearms and wrists down. Most of your weight rests on your forearms and shoulders, with only a little weight on your head. Therefore, keep your arms and shoulders active. Point your toes and pull your tailbone toward your feet. Your legs will almost automatically rise. Don't jump or use momentum. At first, stay in this position for a maximum of ten seconds and gradually increase the time until you can hold the headstand for about four minutes. To come out of the asana, reverse the movement: To release, bend your legs slightly and place your feet on the floor one after the other as you exhale. Lower one leg first, then bring your second leg up halfway. Now rest in the Balasana pose for a few minutes. Place your hands next to your buttocks and relax your neck. As a beginner, you can practice Salamba Shirshasana about ten centimeters from a wall. However, the goal should be to practice the asana without a wall. Important prerequisites for this are well-trained muscles and ideal technique. Make sure your breath flows smoothly at all times. What positive effects can Salamba Shirshasana have? The good thing about the supported headstand is that it is an optimal exercise for the whole body and stimulates several parts of the body. This applies especially to the neck, shoulders, arms and torso. The asana is beneficial for the spine. The lumbar spine in particular is relieved, which benefits the intervertebral discs. The pent-up blood flows towards the middle of the body, which is said to help against varicose veins. The intestines can be freed from constipation and the hormonal balance can be stimulated. In the headstand, blood flow to the scalp is also improved. This is said to reduce hair loss. The facial skin also receives optimal blood flow, so that the face appears rosy afterwards. The headstand can help improve vitality, concentration, memory, self-confidence , courage and creative thinking. Conclusion Salamba Shirshasana can have many positive effects, both physically, mentally, and energetically. If you have neck problems, spinal injuries, high blood pressure, heart problems, retinal detachment, or other eye conditions, or are pregnant, you should consult a doctor to determine whether the exercise is suitable. Image © djoronimo / 123rf.com

Yoga is known to offer a wide range of relaxation options. This is especially important during pregnancy, when your body needs additional strength and balance. The "Reclining Butterfly" pose, known in Sanskrit as Supta Baddha Konasana, can help you achieve this. The exercise focuses on your breathing, mobility, and flexibility . Supta Baddha Konasana - Relaxation for pregnant women Correct execution of the position For Supta Baddha Konasana, you'll first need a mat and a yoga bolster . Position this bolster approximately in the center of your yoga mat. Take enough time for this pose and make sure you can perform it without distractions. Begin by sitting on the mat with your back to the yoga bolster. Lean back so that your head and back are relaxed. Keep your legs loosely bent at first. Let your knees fall to your sides. Make sure the soles of your feet are together. Place your arms relaxed beside you with your palms facing up. If you can't place your knees on the mat, no problem. For support, you can pull two blocks closer and place them on top. This is also recommended if you have problems with your knees, hips, or groin area. You have now reached the full Supta Baddha Konasana pose. Enjoy letting yourself drop into the pose. Breathe calmly and relaxed. For the exercise to unfold its full effect, it's worth staying in it for up to five minutes. Pay attention to your individual sensations and your breathing. You should wait for at least five deep breaths. Release the pose if your breathing is no longer calm and even. Also, discontinue Supta Baddha Konasana if lying on your back becomes uncomfortable due to your belly. This can happen in the last stages of your pregnancy. The expected effect of Supta Baddha Konasana On a physical level, the pose supports you in opening your chest and the front of your shoulders. It also helps you gently stretch your inner legs and adductors. Supta Baddha Konasana can also contribute to stimulating the lung, liver, and heart meridians. This plays an important role in maintaining the desired flow of energy. On an emotional level, the pose can help you achieve a gentle and regenerative opening of the heart. Possible benefits during pregnancy Supta Baddha Konasana combines relaxation, gentle stretching, and calm breathing. This opportunity to let go and recharge your batteries can help prepare you for childbirth. The position you assume with your body creates space for your breathing. This posture also makes room for your baby. The exercise can relieve discomfort associated with pregnancy and strengthen you physically and mentally. The fact that it relaxes the back is particularly beneficial in the later stages of your pregnancy. The gentle bend creates a balance to other strains and can relieve pressure on your spine. Since the exercise is said to relieve stress, anxiety, and depression, it can make a valuable contribution during and after your pregnancy. As you can see, Supta Baddha Konasana offers a wealth of potential to guide you through your pregnancy. It can help you enjoy your pregnancy to the fullest and take some time out from time to time. Thanks in no small part to the props used, Supta Baddha Konasana can be performed by even yoga beginners. It's also a good choice if your usual yoga routine is no longer possible or recommended due to pregnancy. Find more inspiration and tips for yoga for pregnant women here. Draw your own strength and look forward to the birth of your child. Image © fizkes / 123rf.com

Virabhadrasana III, Yoga Warrior III, also called "Hero," is a yoga pose that requires considerable concentration, strength , effort, stability, focus, and balance. However, with a little patience, even beginners can master it and reap the benefits. Learn what these poses are and how to perform Virabhadrasana III. Virabhadrasana III - the warrior III What does Virabhadrasana III mean? There are three variations of Warrior Pose. Each is physically and mentally challenging. Warrior 1 is an integral part of the Sun Salutation. Warrior 2 is also performed in almost all classes, while Warrior 3 is more commonly used in advanced yoga classes. Virabhadrasana III is a yoga pose that refers to the courageous warrior Virabhadra. But you don't have to worry that it has anything to do with war or violence. Instead, imagine Virabhadra as a hero, as the asana is sometimes called that. This yoga pose is more about spiritual "battle." The warrior pose helps ward off ignorance and ignorance, which are often seen as the cause of great suffering. How is Virabhadrasana III performed? The Warrior is a standing yoga pose that has a strengthening, mobilizing, and grounding effect. It is somewhat reminiscent of the scales familiar from physical education classes: You balance on one leg and extend the other behind you. Your body weight is shifted onto your right leg. You need tension in your core to maintain balance. Place your arms on your hips, pointing forward. Focus on your breathing. Make sure it's gentle and calm. Now your upper body moves forward and your back leg rises until both legs are parallel to the floor. The hovering leg is no higher than your hip. Bring your arms forward until they are parallel and shoulder-width apart. Inhale. Your standing leg is long, but your knees aren't fully extended. Activate your foot and leg muscles for a secure stance. Breathe in and out slowly ten times. To exit the asana, lift your chest and lower your leg again. On the next exhalation, lower your arms. After a short relaxation phase, repeat the exercise on the other side. Focus on your breathing throughout the entire exercise. Make sure it's gentle, calm, and even. If you're a beginner and still feeling a bit unsteady on your feet, you can also support yourself with your hands on a block and press the foot of the leg you're extending backward against a wall. What can you achieve with Virabhadrasana III? Finding a stable position trains coordination, flexibility, strength, and stability throughout the body. Virabhadrasana III strengthens the back of the body, as well as the shoulders, thighs, and calves. The pose builds leg strength. It stretches the chest muscles, making them more flexible, and opens the lungs. Digestion can also be stimulated. Mentally, the asana helps you improve your concentration, inner strength, and stamina. This challenging pose is about finding peace, experiencing lightness, and not allowing yourself to be cluttered by countless thoughts in your head. Summary Virabhadrasana III, Warrior III, is a standing pose intended more for advanced yogis. This dynamic pose stabilizes the entire body. It promotes inner strength, concentration, and balance. It harmonizes and grounds. When performing this asana, do not push yourself beyond your limits, otherwise you will miss the benefits. Virabhadrasana III is not recommended for people with high blood pressure or knee or lower back pain. Image © inesbazdar / 123rf.com

Urdhva Dandasana is a pose that, when performed perfectly, not only looks stunning, but also requires a great deal of coordination, a bit of strength, and, above all, discipline. You may simply lose your balance the first few times you attempt this asana. However, it's worth learning Urdhva Dandasana and having a partner continually correct your perfect posture. This asana can be particularly effective against the typically tense back and neck area of our Western world. Of course, the demands on your back are correspondingly high – you can learn how to achieve the perfect posture here. Urdhva Dandasana - Demand and reward of the upward facing stick pose Dandasana twisted upwards The Stick Pose Dandasana is a pose that is easy to learn, even for beginners. You should first have mastered this asana effortlessly before attempting the Upward-Facing Stick Pose. Not to mention that Dandasana is a basic pose from which you can assume many other asanas. For Dandasana, simply sit centrally on your mat with enough distance between you and all walls, with your legs together and your toes pointing upwards. Reach your hands lightly behind your bottom to the floor, touching and feeling the mat beneath you, with your fingertips pointing forwards. By pressing your hips forward and pulling your toes towards you, you straighten your spine and open your body. The Upward-Facing Stick Pose is essentially a very similar pose, only rotated 180 degrees. Your foundation here is your hands, elbows and head. You start in the same way in the Yoga Headstand Salamba Sirasana , which you should also master without any problems. So practice this asana first to be able to stand steadily. Especially at the beginning, you should first assume Salamba Sirasana and be able to hold the position for a few seconds. From there, lower your legs slowly and with control. The goal is to keep your legs almost parallel to the floor. Be careful not to put too much tension in your toes and keep your legs as close together as possible. This requires a little more concentration and balance, but it makes your execution of Urdhva Dandasana significantly cleaner and more focused. You'll feel the latter immediately. If you're already advanced and have sufficient balance and strength, you can skip Salamba Sirasana on the way to Urdhva Dandasana. Instead of lifting and lowering your legs straight up, immediately bring them into a position parallel to the floor. Use a partner or teacher to adjust your posture until you get a feel for the perfect leg position. Since you'll be lying upside down, it's especially important to proceed slowly and with control to avoid subjecting your cervical spine to any sudden movements. The effect and goals of the upward stick position Like all asanas in which your legs float above your head, Urdhva Dandasana helps improve and stimulate blood flow throughout your body. You can also feel this blood circulation in the head in the form of circulating and stimulating energies, which is often experienced as very stimulating. However, be careful not to overtax your circulation, especially if you're already feeling under the weather. Urdhva Dandasana is a very demanding asana and deeply challenges many muscle groups, especially those that perform supporting and stabilizing functions. You'll quickly feel the strain, especially in your lower back and core, as these muscle groups balance the position of your legs. Your biceps, triceps, and neck are also engaged, as they must stabilize the vertical posture of your back. Overall, Urdhva Dandasana is an exercise that fits perfectly and seamlessly into various yoga sequences and can help strengthen your back and improve your posture in the long term. Image © dimol / 123rf.com