Yoga BLOG

Ayurvedic massage A stiff neck, back pain, or inner restlessness: Who among us isn't familiar with these minor and major health problems? These days, we often rush from appointment to appointment without really taking the time to relax. If you want to treat yourself to a break from stress, hecticness, and hustle and bustle , a massage might be just the thing. You can easily make the right massage oil yourself. Here are five recipes for you to try. Why are massages worthwhile? Massages with massage oils can relax, nourish, heal, and warm—all through specific touches. Kneading and stroking not only invigorate the senses but also help with the following physical ailments, for example: • chronic tension • Circulatory disorders • Migraine • Sore muscles • Back pain Every massage requires a high-quality massage oil to ensure the necessary lubrication of the skin. You can find many different massage oils on the cosmetics market for almost every physical ailment and emotional problem . Of course, you can simply buy a suitable oil, but it's even better if you mix it yourself. Learn exactly how to do it now! Make your own massage oil Making your own massage oil isn't rocket science. You only need two essential ingredients: a nourishing base oil and essential oils with the desired effect and preferred scent. The following three base or carrier oils are available, among others. • Jojoba oil pampers you with its subtle scent and provides your skin with plenty of moisture. It blends perfectly with various essential oils and has a longer shelf life than other oils. • Olive oil has a medium to strong aroma, making it ideal for use with essential oils that have a mild fragrance. Olive oil is slowly absorbed into the skin, making it particularly suitable for massages. • Sesame oil is primarily known in the kitchen. Its distinctive nutty scent makes it a very special massage oil. It can penetrate deeply into the skin and is beneficial for dry skin and skin with poor circulation. Whether you choose high-quality cold-pressed olive oil, pleasantly fragrant jojoba oil, or time-honored sesame oil, your massage oil will be a real hit with these base oils! The following recipes are especially recommended. 1. Relaxing lavender massage oil Do you feel stressed and just can't relax? Relaxing lavender can help. It's best to choose a massage in the late afternoon or evening —lavender can help you fall asleep and ensure a pleasantly restful night. Ingredients: • 500 ml odorless base oil (e.g. jojoba oil) • fresh or dried lavender flowers, leaves and branches Combine all ingredients and let them steep in a sealed container for at least one month . Shake the mixture frequently and store it in a cool place. 2. Pain-relieving arnica massage oil Arnica is a true all-rounder: The plant's essential oils promote circulation, relieve pain, and inhibit inflammation. A massage with arnica oil is excellent for joint pain, sore muscles, and tension . Ingredients: • 1 half glass full of arnica flowers • virgin olive oil To make the arnica massage oil, fill the jar of arnica flowers with virgin olive oil. Let it sit, tightly closed, for one month, shaking it daily. It's best to store the oil in a cool, dark place . 3. Nourishing honey massage oil Honey is known for its nourishing properties . This natural product provides the skin with valuable vitamins, minerals, and trace elements, making it glow. What's more, honey can be found in almost every kitchen—perhaps you already have some at home! Ingredients: • 100 ml almond oil • 1 tablespoon of blossom honey • Alternative: 5-10 drops of essential honey oil Mix all the ingredients together , and the massage is ready to begin! Don't worry, the honey won't stick—instead, it will be absorbed into the skin along with the oil. You can also refine the honey oil with a few drops of vanilla, mandarin orange, or rose. 4. Firming ivy oil Are you struggling with unwanted dimples on your thighs? A massage oil made from ivy leaves soothes the affected skin and strengthens the connective tissue. You can also easily make this oil yourself. Ingredients: • 500 ml wheat germ oil • 2 handfuls of fresh ivy leaves • 1 tablespoon honey Pour wheat germ oil over the ivy leaves in a sealable container . Let it sit and infuse for two to three weeks. After this time, strain the oil, heat it to a maximum of 40°C, and add the honey. 5. Invigorating Ginger and Lemon Massage Oil Are you feeling exhausted and lacking in energy? Then you should opt for the invigorating ginger and lemon massage oil. It will awaken even the most tired minds from a deep sleep and also provide an extra dose of energy. Ingredients: • 50 ml olive oil • 7-8 slices of fresh ginger • 1 teaspoon fresh lemon zest Slice the ginger and finely grate the lemon zest. Add both ingredients to the olive oil and let the mixture sit for about half an hour. Then the oil is ready to use. Massages aren't just incredibly relaxing. With the right massage oil, the individual touches can help with physical ailments. You don't have to spend a fortune on the oil—you can easily make it yourself. Try one of our 5 recipes and transform your home into a wellness oasis!

Our soul is a delicate plant. It reacts to even the smallest triggers in our everyday lives and influences our subconscious and conscious mind. If the necessary relaxation is lacking and the body is under stress, we quickly develop unpleasant symptoms. We begin to feel unwell, our thoughts wander, our muscles tense, often unnoticed, we grind our teeth, and, in the worst case, find ourselves in depression or burnout. Chronic stress wears us down and harms us mentally and physically. Stress manifests itself, for example, with the following symptoms: • inner restlessness • Sleep disorders • increased heart rate • Tension, especially in the neck, shoulders and back area • Headache • Difficulty concentrating • circular thoughts • Ringing in the ears / tinnitus • rapid irritability • In the worst case, burnout If you recognize one or more of these symptoms, it's high time to take action! Yoga and meditation can help you develop mindfulness and find your way back to a relaxed life. Anti-Stress Yoga: Yoga and meditation against stress Do you suffer from stress in your daily life, miss relaxation, and want to do something good for yourself? Yoga and meditation teach you mindfulness in dealing with yourself, sharpen your awareness, and give the storm in your head a break. With regular practice, you'll internalize stress-relieving asanas, learn to let go through calm breathing, relax, and reduce stress. The first step: Identify stress factors We often feel it's easier to simply ignore or suppress these factors. This can have a negative impact on our mental and physical health. However, actively confronting our stressors can be half the battle toward returning to a relaxed state. Creating awareness signals a willingness to work on ourselves and opens us up to solutions on both a conscious and subconscious level. It is therefore important to first become aware of your own stress factors: • Actively ask yourself: What is stressing me right now? • Why do I feel stressed? • How can I alleviate stress factors? • What helps me to combat stress (e.g. sport or nature)? • How can I incorporate my “feel-good things” to combat stress into my everyday life? Many stress factors concern us subconsciously Sometimes the stressors lie deeper and aren't so easy to detect, such as a stressful period at home or at work. But even unconscious stress has a profound impact on your body. Yoga, with its effective and usually easy-to-learn exercises, can help you calm your racing thoughts and become aware of your stressors. How does anti-stress yoga work? Now it gets a little scientific: Regular yoga practice causes the brain to release GABA. GABA is the neurotransmitter gamma-aminobutyric acid and helps reduce the excitability of nerve cells in the brain and lower stress hormones. This relaxes muscles and reduces feelings of anxiety. Yoga also stimulates the autonomic nervous system, allowing you to relax internally. By regularly practicing asanas, you indirectly influence your hormone levels and restore your inner balance. Your breathing calms, and tension and blockages in the body dissolve. Use the power of breathing against stress: alternate breathing exercise Treat your body and soul to a relaxing break with a simple exercise. The pose has a deeply calming effect, is easy to learn, and can be performed almost anywhere. This yoga pose will help you quickly find relaxation while studying, at the office, or even in the bathtub! This is how the anti-stress yoga exercise alternate breathing works: The teachings of yoga are based on the principle that you can only concentrate on one thing at a time. If you focus intensely on your breath, you can't simultaneously entertain stressful thoughts. Your mind will relax almost automatically. Sit comfortably and upright Place your left hand loosely on your leg Form your hand into Vishnu Mudra. First, make a fist, then spread your thumb, ring finger, and little finger. Exhale completely and close your eyes Breathe in through the left nostril, closing the right one with your thumb. Now close your left nostril with your ring finger and little finger and breathe in and out slowly and consciously through your right nostril. So you breathe in and out alternately through the left and right nostril. Practice this anti-stress yoga exercise for at least 2 minutes to experience a lasting, calming effect. You'll quickly feel the relaxation that comes with this simple exercise! Here you can find out more about Pranayama, the relaxing yoga breathing exercises. Find your personal yoga style Yoga is very diverse and continues to evolve. Slow-paced yoga styles that focus on calming exercises are recommended for stress relief. Power yoga, for example, is very sweaty and gets the body working at full throttle.Hatha yoga and Yin yoga, among others, are therefore suitable for relaxation. If you manage to integrate yoga into your daily routine and practice it regularly, you will surely feel the rapid, relaxing effect on your mind, body, and soul!

You've probably already heard or read about it. To mitigate the economic impact of the coronavirus crisis, the German government has decided to reduce VAT for six months. We at yogabox are happy to pass this reduction on to you. The pandemic has not only health consequences, but also economic ones. In the current economic situation, no one has anything to spare. To ensure citizens get a little more out of their net income, the German government has decided to reduce the value-added tax (VAT) until the end of the year. This means that if a product is currently subject to a 19 percent VAT surcharge, only 16 percent will be due between July 1 and December 31. If a product was previously subject to a surcharge of 7 percent, only 5 percent will be due between July 1 and December 31. Namaste Your yogabox team

Yoga has long since conquered the entire world. For many years, the diverse exercises for body and mind. In Germany alone, 2.81 million people aged 14 and over practiced yoga frequently in 2019. And as many as 6.68 million stated that they strengthen their bodies with yoga from time to time. In addition to strengthening and relaxation, yoga has much more to offer! It promotes Regular practice improves self-awareness, mindfulness, concentration and Your body awareness. Are you a beginner and want to get to know yoga? That's why you're looking Looking for the right course for you? Starting out is always difficult. But with our tips As a yoga beginner, you can quickly find a course that suits you! The right yoga class: Which style suits you? If you start to engage with yoga as a beginner, you will discover after a short time the huge variety of different yoga courses and workshops. As yoga Beginners can quickly become overwhelmed. Therefore, it is important to what exactly you expect from yoga. Before you look for a course, you should ask yourself the following questions: • What is my motivation to learn yoga? • What is my current physical and mental fitness? • Do I primarily want to strengthen my body? • Am I more interested in relaxation and meditation? • Or do I want to train my breathing? Take some time and be aware of what you want to get out of your yoga training This makes it easier for you to find the right yoga style from the huge range find. Popular yoga courses in Germany To give you a little insight into the different yoga styles, we present Here are a few of the most popular ones in Germany. Hatha Yoga Hatha Yoga is a classic and well-known yoga style. It combines physical Strengthening with breathing exercises and meditation. This yoga style offers the perfect Blend to find a holistic balance. Yin yoga With Yin Yoga, you focus on the deeper layers of the body. Through asanas (physical exercises), which are held for about 3-5 minutes, you stretch and strengthen fascia, Joints, ligaments and tendons. Ashtanga Yoga This type of yoga is one of the more modern variants and consists of various predetermined series. The asanas are performed in a precise sequence. performed by the yogi. The main focus here is on strengthening the body and starts to sweat a lot. Kundalini Yoga The goal of Kundalini Yoga is to activate the Kundalini energy. It is less about about fitness. The focus is on the basic attitude and the energy flow that is created by prescribed asanas, pranayamas (breathing exercises), mantras and meditation becomes. Bikram Yoga Those who like it hot will love this type of yoga, as the classes are held in Performed in a room heated to approximately 35-40°C. 24 asanas and 2 pranayamas make you sweat and promote the detoxification of your body. Yoga is so diverse that a person would probably need two lifetimes to learn all the asanas and yoga styles to try and internalize. In addition to our presented styles There are many more. In your search for the right course, you will come across certainly also on Iyengar Yoga, Jivamukti Yoga, Sivananda Yoga or Vinyasa Yoga. No matter which form you choose: Yoga is always beneficial for the body, Soul and spirit. However, as with any physical activity, it is important to exercise regularly to practice. How do I find the right course for me? Now you have already gained a small insight into the big world of yoga and You know some types of yoga. Now it is important for you as a beginner to have a personal to gain insight. You can use the following options to find the right yoga course for you find: • Watch YouTube videos and discover online yoga to get a better To get an idea of the exercises • Explore yoga portals and learn more about the different Types of yoga • Join yoga groups on social media and exchange ideas with them about Experiences from By looking and trying out, you will get a better feeling for what likes and could do good. Where can I practice yoga? Because yoga continues to grow in popularity, it is usually not difficult to find a suitable Courses can be found in the area. The selection is generally very large and varied. Depending on your taste, you have the following options to book a course visit: • Classic Yoga Studio • Yoga in the gym • Yoga workshops, e.g., from the VHS • Outdoor yoga events • Private one-to-one coaching at home or via webcam Be sure to take the opportunity to attend trial courses and try different yoga styles. Nowadays it is quite easy to find yoga easily find the right course near you. Here are also the contact details the yoga teacher, who you can then contact very quickly. Another Plus point: Good studios and yoga teachers usually receive good reviews. are visible directly in the search engine. How much does a yoga class cost? Whether yoga studio, workshop or private lesson: Depending on which option you choose Depending on your decision, you will incur costs of varying amounts. Have you already If you have a fitness contract and your fitness studio offers yoga, there are usually no additional costs. For group classes in a yoga studio, the price is usually from 15 € per Unit is due. 10-unit tickets are often offered, which are reduced to the hourly rate Nowadays, more and more VHS yoga workshops are offered, which are very inexpensive. The most expensive are private individual lessons. Here you have to expect costs You can expect to pay between 40 and 80 € per hour. This is especially worthwhile if you have several Inquire about yoga studios and compare prices. The right yoga teacher Yoga challenges your body and must be performed correctly to be effective. work and do not cause any damage. Therefore, it is especially suitable for absolute It is very important for beginners to find a well-trained yoga teacher. Only with the With proper training he understands the range of yoga, can understand the philosophy He has to be able to convey the medical basics. Students can and should not over-challenge or under-challenge anyone. He must keep an eye on physical complaints and, if necessary, make gentle variations of the asanas. When choosing your yoga teacher, consider the following questions: • What qualifications does the yoga teacher have? • Does he have at least 2 years of training? • Does he keep an eye on all the yogis and provide assistance when necessary? • How well does he respond to everyone? • Does the yoga teacher offer variations when exercises are not performed can? It is also good if you get yoga recommendations from friends. And a very important point: sympathy! The best yoga teacher will do you no good if he Only if the interpersonal relationships are a good fit can you fully and concentrate fully on the yoga class. No matter which yoga style you choose: We wish you lots of fun with Discover yoga and meditation!

Is fascia merely a fitness trend of recent years and a sales-promoting buzzword for black rollers? Or is there more to fascia, and can it be "trained" through yoga? In this guest post from Mindmonia , you'll learn what fascia is and what functions it performs in your body. Then, we'll discuss damaged fascia and how you can positively support it with yoga. Fascia - More than connective tissue Fascia runs through your body as a three-dimensional network. It connects and stabilizes it and protects your bones, organs, and tendons. The researchers of the Fascia Research Project at the University of Ulm, led by Dr. Robert Schleip, have discovered that fascia is actively involved in our movements. Healthy fascia tissue not only protects your bones and organs, but also optimizes your movement patterns. Adherent fascia and its consequences Fascia not only helps you with your movements, but also stores your movement sequences. In addition, incorrect strain or lack of movement directly affects your fascia. The elastic tissue hardens or sticks together. When the fascia becomes hardened, it thickens. For example, if you have tension in your neck, you'll feel hardened tissue. This includes the fascia. You can't actually feel adhered fascia. Since the fascia appears matted and stuck together under a microscope, it's called adhered fascia. Damage to fascia tissue manifests itself in various places, including: Blood and lymph flow slow down Power transmission is difficult Pain occurs in different places The concept of force transfer is a new discovery in research. Healthy fascia transfers force from your muscles to your bones without loss. If the fascia is hardened between your muscles and bones, the fascia transfers force there with losses. You'll notice this through more difficult movements, increased exertion during movement, and even restricted movement. By the way, with adherent fascia, there's a domino effect. Adhesions in the fascial tissue always lead to further adhesions. When fascial tissue is damaged, the motto is: act quickly. Yoga and positive posture If you've been practicing yoga for a while, you'll know its uplifting effect . However, if you're a beginner, yoga is all about: to sharpen body awareness to breathe consciously to find the center of the body In yoga, you perform your movements consciously. You work with your breathing and alternate between tension and relaxation. Many exercises address your balance and center your body. Because yoga stabilizes your core, you also improve your posture. Your body initially straightens up during the movement. Over time, this upright posture becomes your new posture. Since your movement patterns are stored in your fascia, you can use targeted exercises to counteract bad habits. Regular training will help you notice when you're sitting crookedly or your movements aren't smooth. Yoga and the deep muscles Fascia is controlled by your autonomic nervous system, meaning it operates automatically. Fascia always acts as an intermediary. It transmits force, for example, from the muscles to the bones. Fascia alone cannot move the bones. Unlike muscles, fascia cannot be specifically trained. Balanced movements and consistent loads help your fascia remain functional. However, one-sided training or insufficient movement hinders the fascia. Yoga is ideal as fascia training due to its deep effectiveness. The superficial fascia can be loosened through fascia rolling and massage. However, deep fascia tissue can only be positively influenced through targeted movements and muscle improvement. Yoga works with your deep muscles. It gives you less visible muscles, as it doesn't serve to build muscle. In short: Yoga doesn't make your muscles bigger, but it does make them more powerful. You gain a new body awareness and, as a result, feel your body better. This is where fascia training and yoga complement each other perfectly. The slower-paced forms of yoga, in particular, delve into the deep structures of your body and improve them. Experts like Paul Grilley (co-founder of Yin Yoga) and experienced yoga teacher Sonja Zernick-Förster cite Yin Yoga as the ideal fascia yoga. This calm and largely passive version of yoga focuses on relaxation. In Yin Yoga, you work your way deeper into stretches using your breathing. By holding a pose for several minutes, Yin Yoga works on your deep muscles. The slow stretching loosens your deep connective tissue. A rounded back is a classic feature of Yin Yoga. Yin Yoga provides a counterbalance for back problems and poor posture caused by desk work. Even vigorous versions of yoga, such as power yoga, improve your fascia. Every form of yoga is a holistic workout and therefore has a positive effect on your fascia. Stretches for a supple body Stretches also play an important role in yoga. They make your body more flexible. Basically, the following applies: Everyone stretches as far as they can without pain. With time and sufficient yoga practice, your body's overall flexibility will improve. For example, after a while, you'll feel like you can go deeper into stretches without resistance. You'll feel more flexible overall. Stretching in your body involves: muscles tendons Fascia With every stretching exercise in yoga, you automatically work on the functionality of your fascia tissue. Through conscious stretching, you activate your fascia. They must actively cooperate as you progress with the stretches. Yoga strengthens your muscles and loosens your fascia through intense stretching. Over time, your fascia gains elasticity, actively counteracting stiffness and adhesions. Fascia roller - a useful addition? Those suffering from damaged fascia can use a fascia roller in addition to yoga exercises. These rollers are designed to specifically "roll out" the fascia when you move your hands over them. When combined with yoga exercises for fascia, a fascia roller can enhance the effect on the fascia and provide a thorough stretch. Ultimately, a fascia roller is a logical addition to yoga training, provided it is used to stretch and heal the fascia. Yoga supports your consciousness For healthy fascia, you need an awareness of this invisible tissue that gives your body its shape. With yoga, you work on your body awareness and posture. Improved body awareness helps you identify and change bad habits in everyday life. Because to maintain your fascia tissue long-term and maintain its elasticity and functionality, you need to improve your habits. Only with mindfulness can you utilize this special kind of memory for your long-term benefit. After all, change always begins in your consciousness. Meditation, for example, is very helpful for this.

Originating in faraway India, yoga has made its way to the West in recent decades. This meditative practice has sparked a real hype, as more and more people swear by its diverse exercises that harmonize mind and body . Downward-facing dog, warrior pose, or dancer pose – yoga strengthens your back and is as good as any form of physical therapy . To ensure that your yoga exercises are truly gentle on your back and effective , and to help you build strength and balance , we'll share with you 5 practical yoga props that will support you in your next yoga session. A must-have for yogis and yoginis: The yoga mat What yoga accessories do you really need? The most important piece of equipment is the yoga mat . Although you could just as easily practice yoga on a rug or towel, the yoga mat offers many advantages . Not only does it allow you to perform all the exercises in a way that's gentle on your body, but its non-slip properties also help you maintain a secure footing. You can recognize a good yoga mat by the fact that it… …has a rough surface and is therefore non-slip … corresponds to your body size and therefore provides plenty of space for your head and feet during stretching exercises. … 4 – 5 mm thick … certified with the Oeko-Tex® Standard 100 quality mark and is therefore free from any harmful substances. Feel good: The right yoga clothing As with any sport, you should make sure you wear comfortable clothing for yoga that doesn't restrict your freedom of movement . It doesn't matter whether you prefer shorts or long pants, a thin long-sleeved shirt or a T-shirt. The important thing is that the clothes are neither too tight nor too loose . In addition to a perfect fit, your chosen clothing should be breathable . Synthetic materials make you sweat much more easily and quickly release unpleasant odors. Clothing made of natural materials , such as cotton, is much more suitable. You don't necessarily need shoes for yoga. You can easily perform all the exercises barefoot. However, if it gets too cold in winter, you can wear non-slip socks with small nubs on the bottom. Breathe deeply: the yoga cushion Breathing plays a central role in yoga. Calm and steady inhalation and exhalation has many positive effects . Focusing on breathing, known in yoga as meditation, is traditionally performed while sitting . To achieve the most relaxed and healthy posture possible, you will need a yoga cushion. When sitting still, the yoga cushion helps you fully concentrate on your breathing without being distracted by numb legs or back pain. The elevated sitting position prevents your muscles from cramping, relieves pressure on your spine, and creates more space in your abdominal area. This allows you to breathe in and out much more deeply . Meditation cushions come in various shapes , allowing for different sitting positions . It's important that you barely notice the cushion while you devote yourself entirely to meditation. For example, there are round cushions that allow for an upright and correct posture thanks to their rounded seat. Crescent cushions are ideal for sitting with your legs crossed. The classic zafu cushions have a particularly large and wide seat. Stretching and stretching: the yoga strap The yoga strap is one of the essential yoga tools for every yoga enthusiast . Available in a variety of lengths and widths, this strap improves both your flexibility and your posture. Beginners, in particular, often have difficulty practicing certain asanas correctly. The yoga strap helps you stretch your body without overstraining muscles and ligaments . Even if you can't reach your feet with your hands when standing with your legs straight at first, the yoga strap works true stretching miracles . The elastic band can be used not only for stretching your hamstrings ; it has a variety of applications . The yoga strap can also help you develop a straight posture, improve balance, and perform arm stretches more effectively. Seeing the world the other way around: the headstand stool Have you always wanted to do a headstand but have never been able to muster the courage to do it? With a headstand stool, you can easily change your perspective and view the world around you with your feet stretched upwards. When using the headstand stool, it's important to position it on a non-slip surface and, if possible , near a wall . Grasp the wooden frame with both hands, place your head in the designated cushion opening and your shoulders on the cushion, and then gradually raise your knees and legs toward the sky. By shifting your body weight onto your shoulders and arms, the stool helps relieve pressure on your cervical spine and head during the headstand . The headstand stool isn't just designed for headstands, however; it's also suitable for many other yoga exercises , such as forward and backward bends. Balance exercises are also much easier to perform with a headstand stool. An integrated balance bar helps maintain and improve balance. Thus, the headstand stool can do even more than its name suggests! Yoga has become an integral part of today's fitness landscape. The sport gets your body into top shape , and with a yoga mat and other equipment, it's even easier – have fun and, above all, relax during your next yoga session!

Photo by kike vega on Unsplash Hatha Yoga has a variety of positive effects Effect on your health: You become familiar with your body, work on the definition of your muscles and develop strength and power. Your balance and your flexibility will improve and your posture will become more upright. As an advanced learner, you are also already in the Able to hold strenuous positions for a long time. You have a strong Body tension and even breathing technique. Your coordination has improved Yoga exercises for beginners have improved and you have slowly become more flexible. Yoga student who fundamentally asanas Once you have mastered the technique, it makes sense to gradually integrate more progressive exercises, to challenge your body and mind. In this article I will introduce you to three classic ones like crisp yoga exercises for advanced practitioners. Who is it suitable for? More and more people are discovering yoga as a holistic A counterbalance to the stressful working life, where they enter another world and leave all everyday burdens behind. Good to know: Hatha Yoga is part of a complex phased plan, which consists of a total of eight consists of: mental self-control, cultivation, posture, Control of breathing, attention, concentration, meditation and Contemplation. Therefore, the exercises are not suitable for beginners. If you have not practiced each stage sufficiently, you may find that feel overwhelmed, because they are not done one after the other, but in part simultaneously. Start with exercises for beginners to slowly familiarize yourself with the individual steps to approach. Kakasana – Crow The exercise Kakasana is also called the crow pose. It requires a high degree of balance, strength, and equilibrium. Squat and support your arms between your knees. Bend your arms to the sides outside, place your knee on it and lift your feet from the floor so that only your Hands touch the floor. The exercise looks difficult, but after a few attempts However, it is easy to perform. It strengthens wrists, arms, shoulders and back. In addition, the exercise strengthens the hip and abdominal muscles and makes they are more flexible and supple. With practice, you may become accustomed to your physical Limits will come, but you will learn how to deal with your fears can. After you have breathed in and out between five and ten times, Slowly leave the position by bringing your feet closer to the floor. Kapotasana – Pigeon Kapotasana - also called pigeon pose, stretches the hip and Back muscles, which relieves tension in the back area. From the quadruped position you can easily get into the pigeon position. Push your right knee forward and place it between arms. Then pull your left leg far back so that it from the knee to the foot on the floor and is located directly in front of the thigh of the left leg the sole of the right foot is located. your upper body and breathe in deeply. As you exhale, bend your Arms and upper body forward and touch the floor with your forehead. After you have stayed in this position for a few breaths, stretch your arms forward until you can feel the stretch in your upper body. Then return to the starting position, take the quadruped stance and change sides. Purna Dhanurasana – the full bow The posture of the drawn bow is a very intense Backbend in the prone position. This asana is called a bow because our body in this position symbolically like a bow being drawn. The starting position is the abdominal relaxation position with forehead on Floor. Bend both knees and grasp your Instep. Contract your pelvic floor and inhale and lift your head from the Floor. Press your shins against your hands so that your Lift your upper body and thighs a little more off the floor. Exhale. and pull your inner ankles together, stretching your legs even further upwards. Try to feel the spaciousness in your chest. Stay for a few breaths. To come out of the pose, exhale and bring your legs Slowly lower yourself to your buttocks and release the hand position. To balance, push yourself into the position of the child. Photo by pixabay.com Tip As always, even for advanced users: be patient and pay attention to be in harmony with yourself. Many Hatha Yoga exercises are very demanding, so listen to your body and perform all asanas slowly and controlled to prevent injuries. Recreate the exercises and into your program. Make sure that you do not overexert yourself and Increase the difficulty of the exercises step by step. You will see that The exercises are challenging throughout, but with a little practice you can This way you will be able to enjoy the Challenge. With the right yoga mat, you can fully immerse yourself in your exercises. Especially for these exercises, you should make sure you use a non-slip mat . This also creates a perfectly separate space for yourself – where you can fully develop and focus on the exercises. Have fun trying it out!