Yoga BLOG

Nivata Yoga - the practice of (moving) silence Nivata Yoga is a special form of yoga. As the word itself suggests, it is primarily about stillness and how to find it in such hectic times as ours. The Snaskrit "nivata" therefore literally translates as "stillness." This practice is often associated with strength and willpower, for example, in coping with everyday life, therapy, and yoga. It is also often associated with the "courage to be authentic." The stated goal of Nivata Yoga As a practice of stillness, yoga is also intended to help develop one's personality and character. This form of yoga is classified as energetic Hatha Yoga , and here, too, practitioners are meant to get to know themselves better and, at the same time, develop their own personality more freely. Very different exercises from contemporary yoga are applied and sometimes reinterpreted; even exercises from Tantra are incorporated into this practice. Among other things, these include series of exercises on polarity, especially the Moon and Star Salutations, but also sequences from "God Yoga" and the individual Sadhana class. Viewed as a whole, it is also fundamental that individual Satyananda Yoga techniques are incorporated. Here, too, an interpretation toward "nivata," or stillness, occurs. Therefore, this form of yoga is, not surprisingly, taught by a specially trained teacher who calls themselves a "Teacher of Stillness." The overarching goal, in addition to personal development and character discovery, is above all to skillfully master everyday life with its small and large, easy and difficult tasks. Nivata Yoga is intended to provide practitioners with the necessary tools for this. It is often also found that practitioners want to get to know themselves better in the process and also begin to either nurture or question their own needs, desires, and ideas. The exact path taken in Nivata Yoga therefore always depends on the individual, depending on which path is chosen and whether it is consistently pursued. Who should Nivata Yoga be of help to? This form of yoga tends to appeal to everyone, as personality and character play an equally important role in every person's life, as does the confident yet conscious handling of everyday life. Above all, Nivata Yoga is repeatedly recommended by its students and teachers for people who find themselves in a crisis or situation of change. The yoga teachings suggest that crises can provide the stimulus for growth and therefore do not necessarily have to be viewed exclusively negatively in the long run. Likewise, the Nivata Yoga teacher has the task of identifying potential opportunities in direct one-on-one sessions that the practitioner may not have previously recognized on their own. The goal is to develop a mindful, clear, and confident approach to various psychological stressors. This approach is to be taught and conveyed through individual application of the various exercises from meditation, tantra, and yoga mentioned above. In most cases, Nivata Yoga is also complemented by personal, one-on-one discussions. The Nivata Yoga teachers themselves therefore understand this, in a metaphorical sense, as a path from the mat into life, which they hope to show to other willing people. The individual exercises practiced, however individually designed and performed, could potentially also bring about further health improvements, as are always attributed to various yoga exercises and entire teachings. However, at the forefront of Nivata Yoga, this special teaching method of moving stillness, are mental hurdles, primarily related to character and personality, but also with regard to psychological problems. Whether this form of yoga is individually beneficial is something that practitioners and those interested in it must determine for themselves during practice. Image © ipopba / 123rf.com

Acroyoga is trending Acroyoga is becoming increasingly popular. It combines the spiritual dimension of yoga with the fascinating creativity of acrobatics. It is practiced communally. The potential benefits are numerous and varied, both physical and psychological. The following article explains everything you need to know about acroyoga: what exactly is it, how does it work, what can you achieve with it, and who is it suitable for? What is Acroyoga? The name Acroyoga has nothing to do with aggressiveness. It is composed of the two words akros, meaning high, and yoga, meaning unity. Together, the words mean "higher unity." This translation describes yoga quite well. Acroyoga, practiced in pairs, is a blend of yoga, acrobatics, and elements from Thai yoga. In a pleasant, playful way, participants learn to find balance in movement within a community of trust. The exercises and movement sequences require clear and dedicated communication, as well as reliable cooperation. The therapeutic, more tranquil element comes from yoga, while the dynamic element is derived from acrobatics and represents a more energetic variation. How does Acroyoga work? The main moves performed in pairs are "base" and "flyer." The supporting base maintains balance on the ground, and the upper part takes on the "flying" part as the flyer. The central exercise is dynamic, acrobatic flying. The flyer is carried by the base. The base lies on the ground, so to speak, to lift the flyer up on their own feet, giving them the feeling of floating. In the air, various poses can be assumed. A stable surface such as a high-quality yoga mat is important for the base to ensure sufficient support. Advanced practitioners can make the exercises even more dynamic with special moves. Roles are assigned so that base and flyer alternate. At the beginning, the spotter is also present. This person provides assistance, ensures the correct execution of the exercises, and provides safety if necessary. After all, the flight shouldn't end in a crash, so they intervene to provide support. The word comes from the English "to spot." This means to observe something. What can you achieve with Acroyoga? The flyer is given the opportunity to release their body, for example, to release tension in the spine. The body is stretched, extended, and massaged. At the same time, it serves to weightlessly forget the challenges of everyday life. The base, in turn, is grounded and strengthened physically and mentally. The focus is on strengthening the core, increasing concentration, and reducing stress. Successful group acroyoga can promote happiness and build self-confidence and sensitivity for oneself and one's partner. Acroyoga also trains body awareness, body tension, balance, coordination, and trust, as well as the ability to relax and let go. The ultimate goal is to bring practitioners into a beneficial state in which they are united with themselves, others, and the divine. Conclusion The practice of Acroyoga combines the following key elements: acrobatics, yoga, and the innovative power of Thai massage. The exercises are always performed in pairs, making it a partner yoga practice. Mutual trust and give-and-take play an important role. Each asana has a flyer and a base. There are currently around 120 trained Acroyoga instructors worldwide. The term is a registered, legally protected trademark and may only be used by certified yoga instructors. Similar offerings are called "Yoga & Acrobatics" or "Flying Yoga" in Germany. This yoga style is suitable for anyone who enjoys collaborative activities, enjoys playful movement, and occasionally explores their physical limits. Image © karmaknight / 123rf.com

What is hormone yoga? Hormone yoga, developed by Brazilian yoga practitioner Rodrigues , is said to make it possible to combat hormonal problems such as menopausal symptoms, stress, headaches, menstrual pain, or poor skin. The combination of appropriate physical and breathing exercises is intended to stimulate the glands responsible for hormone production, such as the ovaries, and thus regulate their hormone production. Learn exactly how hormone yoga works, who it is suitable for, and what to consider when using it in the following guide. Hormone yoga against menopausal symptoms Do you suffer from menopausal symptoms, such as hot flashes, inner restlessness, depression, headaches, or sleep disorders, or do you want to prevent these problems? Then hormone yoga could be a good solution for you, as it is said to have a positive effect on hormone levels and thus alleviate or even completely eliminate various symptoms. Yoga can also be practiced for other forms of hormonal imbalance. It is also often said that women who are trying to conceive can benefit from it, as the practice can increase their chances of becoming pregnant. A positive side effect is the development of new body confidence and self-confidence. Hormone yoga is not just suitable for women, as men also gain a new understanding of their own bodies and the forces at work. How did hormone yoga come about? Dinah Rodrigues introduced Hormone Yoga in Germany in early 2000 and established a yoga practice for women who were trying to conceive, experiencing menopausal symptoms, or hormonal imbalance. In 1993, she conducted a study to scientifically substantiate the positive effects of Hormone Yoga on various symptoms of hormonal imbalance. The study demonstrated that hormone levels can be significantly increased through regular yoga practice. Case studies can be found in her book "Hormone Yoga." Anusara yoga teacher Turske subsequently developed the yoga further and refined the exercises. What exactly is hormone yoga? Hormone yoga, which is also suitable for beginners, is a natural, highly energizing method that is said to bring hormonal balance into balance. The key components of hormone yoga are: Different movements and figures (asanas consist of different techniques from different yoga styles) Breathing techniques Activation of the body's own energies Directing energy to the hormone glands Hormone yoga contains elements from Hatha Yoga and Kundalini Yoga and is combined with Tibetan energy exercises. Two essential Pranayama breathing techniques are Bhastrika and Ujjayi . Mula Bandha and Tibetan energy control techniques are used to direct energy. Other suitable exercises are the twist, half shoulder stand, and head-knee pose. These yoga exercises affect a woman's hormone-producing glands and organs, such as the ovaries and thyroid. This produces positive effects. They not only stimulate the hormone glands but also activate the metabolism, strengthen the immune system, and stimulate the circulation. Furthermore, you can increase your zest for life, vitality, and healthy sleep, as well as reduce stress, lack of motivation, and periods of depression. Psychological blockages can be released. Since stress is often a trigger for hormonal imbalances, this aspect is crucial. As always with yoga, it is important to perform the exercises consciously, concentrate on the execution, and allow the exercises to take effect. Conclusion Hormonal yoga can be a great help and enrichment not only for women but also for men. It can be practiced by beginners, regardless of age or physical condition. All exercises are very flexible, allowing you to adapt them to your individual physical abilities. It is generally recommended to take a beginner's course before beginning the exercises recommended here at home to ensure proper execution. Hormonal yoga is not always suitable, for example, in cases of breast cancer, which is hormone-dependent; high blood pressure; hyperthyroidism; acute abdominal inflammation; or during and in the first few months after pregnancy. If you are unsure whether you can practice hormonal yoga, you should consult your doctor. Image © goodluz / 123rf.com

Pratyahara: the fifth limb in Raja Yoga Pratyahara: the fifth limb in Raja Yoga For people who are new to yoga, yoga practice primarily consists of physical exercises, the asanas. But yoga is, of course, much more, as anyone who delves deeper into this millennia-old tradition will recognize. The fact that yoga embraces body, mind, and spirit equally is particularly evident in Raja Yoga (Asthanga Yoga). It has eight limbs, which Patanjali describes in his Yoga Sutras. Pratyahara is the fifth limb in the eight-limbed system of yoga. Here you can learn more about its classification, practice, and effects. The eight limbs of Raja Yoga Raja Yoga consists of the following limbs: Yama : dealing with others Niyama: the attitude towards oneself Asana: the physical exercises Pranayama : the breathing exercises Pratyahara: withdrawing the senses Dharana: concentration Dhyana: absorption during meditation Samadhi: the superconsciousness The stages of Pratyahara will not be explained further here. The point is simply to help you understand how Pratyahara fits in and that yoga considers body, mind, and soul as a whole. Pratyahara: the withdrawal of the senses Pratyahara, like many yoga terms, comes from Sanskrit. The word means "retreat from battle." Even though it's not military-related, the image is somewhat appropriate for today's world. We're often overwhelmed by sensory impressions and thoughts. The "war" that rages in our minds causes stress. Therefore, Pratyahara is an essential building block when it comes to our well-being. When nothing is bombarding us anymore, when our "inner troops" have withdrawn, we often feel the peace and relaxation we've long sought. Characteristics of Pratyahara This fifth limb in the eight-limbed path has several characteristics. First, it is the withdrawal from sense objects. In yoga, this refers to everything we can perceive with the senses: everything we can see, hear, taste, smell, or touch. Another characteristic is the withdrawal from our perception. This means that we do not allow any sensory impressions in this state at all. The third characteristic is the withdrawal from attachment. This involves not allowing the mind to become active. Pratyahara in everyday life and meditation In your daily life, you continually incorporate the fifth limb of Raja Yoga. This is, of course, only possible once you have gradually developed an awareness of this state. You can also incorporate it into meditation. Here, you might recall your first yoga classes, where you were supposed to sit in silence and allow any thoughts that arise to pass by without judgment. Preparation is necessary. Pratyahara is the fifth limb of Raja Yoga for a reason. You should only begin these practices once you are somewhat familiar with the previous stages. It is also helpful to have a yoga teacher with solid spiritual practice at your side. Discipline and perseverance are very important in the beginning. The more you try not to focus on something, the more likely you are to do it in the beginning. Withdraw the senses one by one Withdrawing all the senses at once is almost impossible. Therefore, there's a rule of thumb for how to best achieve Pratyahara. This involves the wildest sense. It's the one that's most active in you individually. Concentrate on gradually reining in this sense. Once you succeed, you can add the next sense to your practice. Force is absolutely essential. The important thing is to withdraw the senses gently, so as not to draw the mind's attention to them and refocus. Image © deklofenak / 123rf.com

Satyananda Yoga: The Special Practice of Sri Paramahamsa Satyananda Saraswati One of the great yoga masters of recent times, Sri Paramahamsa Satyananda Saraswati, developed a special practice that combines various teachings. This system aims to achieve harmony between mind, emotion, and action so that people can live in greater harmony with themselves. Satyananda Yoga as a combination of several traditions Three ancient and equally well-known traditions form the foundation for Satyananda Yoga: yoga itself, supplemented by tantra and Vedenta. This practice is therefore often referred to as an "integral system," partly because it addresses the entire personality. This is achieved through an effective synthesis of diverse techniques, complemented by various classical branches of yoga. Since this offers a wide range of choices, individual adaptation of the system is also conceivable, allowing for a stronger focus on the desired and possible effect, as well as personal orientation. According to Sri Paramahamsa Satyananda Saraswati, the system is intended to offer a way to adapt to the individual personality of each person. A central message in Satyananda Yoga is repeated over and over again, similar to a mantra or motto: "Everyday life and yoga are one!" Consequently, the practice isn't necessarily limited to a specific yoga posture; instead, it's intended that people move more consciously through their daily lives and, among other things, become closer to themselves through mindfulness. Therefore, Satyananda Yoga is suitable for people of all ages and is by no means limited to a specific group. You, too, can benefit from the teachings of Sri Paramahamsa Satyananda Saraswati, or at least try them out for a while. Typical characteristics of Satyananda Yoga This yoga practice is considered extremely gentle and does not require strong muscles or high levels of fitness. While the teachings naturally include various asanas, there are also many alternatives that can be chosen according to one's own physical condition. Sri Paramahamsa Satyananda Saraswati never viewed yoga as a purely athletic exercise or teaching, but instead focused on health and physical well-being in its entirety. If you find some of the asanas typically used in Satyananda Yoga overwhelming, you can always substitute them with other, easier postures. Typical of the teachings of Sri Paramahamsa Satyananda Saraswati is, for example, the " Yoga Nidra " he developed, which loosely translates as "yoga sleep." It is intended to induce deep relaxation, whereby both the body, in its resting state, and the alert mind enter a meditative state. Today, Satyananda Yoga, in its multifaceted form, is practiced around the globe and has many followers who swear by the positive qualities and effects of this yoga teaching. There are various publications, yoga schools, and academies that focus specifically on Satyananda Yoga. Many of the published books have also been translated and published in German. About Sri Paramahamsa Satyananda Saraswati: According to tradition, the monk, born in India in 1923, was commissioned by his master to spread yoga throughout the world. He followed this call, among other things, with his own system and by founding the "Bihar School of Yoga." The additional designation "Paramahamsa" originates from an honorary title bestowed upon him by his spiritual followers. After embarking on a pilgrimage, he settled in Jharkhand (India) and received followers only once a year until his death in 2009. Image © belchonock / 123rf.com

What exactly is Vini Yoga? The concept was developed by Krishnamacharya, the Indian yogi and Ayurvedic physician. Vini Yoga is about adapting yoga to the individual needs and abilities of the practitioner in order to achieve an optimal, yet very gentle, effect. It is not a specific or unique style, as yoga practice does not consist of a fixed series of exercises. Everyone practices the exercises that are most suitable for them. The selection serves to achieve a very specific goal. Especially in the therapeutic field, Vini Yoga can achieve very good results. Below, you will learn what Vini Yoga is, how to use it, and what benefits you can reap. What exactly is Vini Yoga? Vini Yoga means "application," "allocation," or "adaptation," because the means and methods must be individually tailored to the practitioner. It is a very gentle form of yoga and therefore also suitable for people with special needs. The movements harmonize the body, breath, and mind. They contribute to a very balanced attitude to life. An asana can be used in different ways and for different purposes, whether dynamically, statically, or as part of a vinyasa. The asanas can have a symbolic character, initiate meditation, or promote a healing process. Various ailments can be alleviated, both physical and mental. Possible areas of application include: Spinal problems Tension in the neck Menstrual problems Depression or other mental pain Breath is considered an expression of life force, a connection to the source of life, and a mediator between body, mind, and emotions. It is thus the heart of Vini Yoga. The breathing techniques are all interconnected. What is Vini Yoga for? You can decide for yourself what you use Vini Yoga for, for example: Reducing stress Building strength Promoting mobility Strengthening the back Optimizing posture Training of perception Controlling the breath meditation Removal of energetic blockages Body movements are assigned specific effects that can be used for different purposes. Each asana therefore has a specific area of application. The focus is not on perfecting the yoga exercise, but rather adapting it to the practitioner. Every person is different, and this is precisely what is taken into account. Vini Yoga therefore stands for recognizing the specific conditions, possibilities, and abilities and taking them into account when selecting yoga exercises, and adapting them accordingly. Various variations are available for this purpose, which you can use and continually combine. Before practicing at home, you should consult a yoga teacher so that they can put together suitable exercises for you. Afterwards, you can repeat them at home. Always reflect on the effects of the exercises. Further optimal adaptations, simplifications, or increases can also be made. Conclusion Vini Yoga does not refer to a specific style of yoga, but rather to the applied practice and combination of exercises. Sensible adaptation to individual conditions, needs, fitness and health status, and life circumstances of the practitioner is very important, as this is how Vini Yoga can unfold its full effect and achieve positive results. Its developer, Krishnamacharchya, assumed that everyone can have an approach to yoga, but not the same one. All yoga postures can be modified to better achieve the set goal. This is a great advantage, as it offers an enormous range. Whether the exercises are of a sporting, health-related, spiritual, or religious nature, you can decide for yourself. Vini Yoga always has a goal that is pursued with the exercises. Image © wavebreakmediamicro / 123rf.com

Mula Bandha: How to keep your energies circulating In yoga, three power centers of the body are defined: the bandhas. The word bandha, translated from Sanskrit, means something like "lock" or "seal." Bandhas are central bodily locks that have a special function: They direct, regulate, and preserve the body's energy. Through yoga postures and breathing exercises, prana, the life force, is activated. It should serve your body as optimally as possible—by activating your bandhas, you contribute to this optimal use. In yoga language, this activation is called "setting bandhas." Setting occurs through finely measured muscle contractions. The highest bandha in the body is the Jalandhara Bandha, the neck lock . The abdominal contraction is called Uddiyana Bandha . And Mula Bandha stands for the root lock, the pelvic floor contraction. The contractions should not be understood as the strongest possible contractions, but rather as precisely coordinated and targeted muscle contractions that can only be used beneficially through experience and persistent practice. Mula Bandha can give you support Mula Bandha addresses the root chakra , the pelvic floor in the perineal region between the anus and genitals. The pelvic floor consists of the perineal muscles as the outer layer, the urogenital diaphragm (diaphragm) in the middle layer, and the pelvic diaphragm in the inner layer. Activating the pelvic diaphragm, as the muscular connection between the pubic bone and coccyx, is of utmost importance in Mula Bandha. When performed correctly, the root closure can provide a stable foundation for your spine. It thus creates a reliable foundation for all healthy postures. It can also powerfully support yoga breathing exercises. In Hatha Yoga, the root area in particular is considered a body area that provides you with security and support, not only in a physical sense. Regular practice of Mula Bandha prevents your body's energy from flowing downward. The energies rise within you with undiminished strength. This can have a revitalizing effect and fill you with energy and zest for life. If you practice Mula Bandhas regularly, you can experience further physical and mental benefits. Root locking can stabilize your sacroiliac joint and prevent inflammation in this area. Mula Bandha can also help with incontinence and pain during intercourse. It is considered to promote circulation and potency, as well as calm the autonomic nervous system and relax your mind. However, contraindications are also described in connection with Mula Bandha. It should be avoided in cases of acute inflammation in the pelvis, coccyx injuries, and after pelvic floor surgery. Likewise, women who are pregnant or have recently given birth are advised not to practice root locking. Finely dose contractions Mula Bandha can be practiced standing or in a meditation position. Many instructions advise beginners to imagine they urgently need to go to the toilet and cannot. This is certainly a good analogy to get an idea of which muscle groups you should contract during Mula Bandha. By tensing the pelvic floor muscles, you draw your pelvic floor inward and upward. At the same time, the lower back lengthens, and the tailbone and sacrum are drawn downward in the countermovement. Experienced yoga teachers say that as you practice Mula Bandha, the feeling for the contraction becomes increasingly finer and more precisely measured. There are also exercise instructions that combine the establishment of the root lock with the yoga breathing technique of Pranayama. By combining breath and contraction, you may develop an even more precise understanding of this locking technique. Mula Bandha and Pranayama In the meditation position, exhale fully and deeply. As you do so, visualize your pelvic floor as a triangular surface (some say: a taut cloth). At the end of your exhalation, feel the pelvic floor (the cloth, the triangular surface) bulge outward. As you inhale, continue to hold this bulge. In this way, your breathing practice naturally connects you with the correctly measured pelvic floor contraction—a seamless combination of breathing practice and Mula Bandha. Image © dimol / 123rf.com

Bhastrika Pranayama: Breathing like the bellows Pranayama, or breathing exercises, are essential elements alongside asanas, meditation, and relaxation , elements you're surely familiar with from your yoga practice in class or at home. Yogic breathing also comes in various forms. Like the asanas, they have different effects. One of these breathing forms, which has a long tradition, is Bhastrika. Bhastrika Pranayama is an ancient breathing method that translates as "little bellows" in Sanskrit. Here you'll learn how to use Bhastrika Pranayama correctly, what you should keep in mind, and what benefits this breathing practice can bring you. Firm inhalation and exhalation Bhastrika Pranayama means that both inhalation and exhalation are performed very intensely. The whole process occurs very quickly, in between five and ten breathing cycles. If performed correctly, a distinct hissing sound will be audible. The Bhastrika Pranayama cycle ends with an exhalation, which should be as deep as possible. This is followed by a holding position in which you activate all three bandhas: Mula Bandha, Uddiyana Bandha , and Jalandhara Bandha . After a short rest, you can repeat this process. Three cycles are recommended. Healing effects The healing effects of Bhastrika Pranayama are already mentioned in the Hatha Yoga Pradipika. This breathing exercise can be particularly helpful for the respiratory system. It is used for inflammation in the throat and pharynx, but also for asthma and nasal congestion. The exercise can remove mucus from the body, allowing you to breathe freely again. Bhastrika Pranayama can also be helpful for constipation. This form of breathing can sustainably strengthen the digestive fire in your body. You can support this process even more with a targeted diet. For example, in Ayurveda, there are foods that further ignite the digestive fire. Preparation is important Bhastrika Pranayama is one of the advanced breathing exercises. It's best to prepare for it slowly, preferably with the support of an experienced yoga teacher you trust. First, you should have incorporated asanas into your daily practice. The consumption of alcohol, drugs, or nicotine is not suitable for yogic breathing in Bhastrika Pranayama. Diet is a key factor in Pranayama practice. A vegetarian diet without meat and fish is important. Furthermore, as a yogi, breathing practice is ideally something you'll have practiced for a long time. Alternate nostril breathing, which you can learn relatively early in a yoga class, is often an important building block on the path to Bhastrika Pranayama. Kapalabhati , a firm inhalation followed by a gentle exhalation, will also help you prepare. Bhastrika Pranayama and Meditation Bhastrika, as a form of pranayama, is a way to expand your consciousness and should therefore be incorporated into your spiritual practice. It serves to activate Kundalini , the serpent at the base of your spine, which is the subject of your creative powers. Your meditation will also likely improve through pranayama based on Bhastrika. The more you free yourself from impurities, expand your consciousness, and allow prana to flow, the closer you come to experiencing the Divine. You will discover your Self and a greater sense of balance in your life. Your path to Bhastrika Pranayama If you want to practice this pranayama, you need a quiet place because of its spiritual nature. Sit in the lotus position (Padmasana) and maintain an upright posture. It's best to practice in the morning, but it's also possible in the evening. It's important to interrupt your practice if you feel dizzy and return to your normal breathing rhythm. It's also better if the environment around you is cool, but definitely not too hot. If you start to sweat, this is a completely normal process with this very special form of pranayama. Image © fizkes / 123rf.com

Yoga exercises for the neck and shoulders The neck and shoulders are a problem area for many people. This is where persistent tension often resides. This can result in neck pain and headaches, or even pain radiating into the arms and hands. Yoga exercises can help keep the shoulder and neck area supple and relaxed. However, there are a few things to keep in mind. Why is the neck area so often tense? There are several reasons why our muscles, especially in the shoulder and neck area, are often tense. One of them is a lack of exercise. Staring motionlessly at a monitor for hours, for example, causes the muscles to fatigue and cramp. Another reason is that the weight of the arms exerts its influence on the cervical spine (C-spine) via the trapezius muscle. The muscles that stabilize the cervical spine therefore also have to perform considerable supportive work. And thirdly, stress also contributes significantly. The stress response consists not only of the famous "fight or flight" response, but also "fright" as a third option – and a biologically inherited control program then causes us to pull our heads in. We usually don't even notice it. Or only after hours, when the tense muscles begin to hurt. This typical pain in the neck area is caused by reduced blood flow to the muscles. What yoga exercises are there for the neck area? Two yoga poses in particular, the Plough Pose (Halasana) and the Ear-Knee Pose (Karna Pidasana) , are particularly suitable for maintaining healthy and flexible neck postures and keeping the important energy pathways that run there open. Careful instruction from an experienced instructor is essential. Both yoga poses are demanding and require a certain degree of body control and flexibility. Therefore, they should not be attempted on your own by inexperienced individuals—especially if you already have discomfort in the shoulder and neck area. How does Halasana affect the shoulders and neck? Halasana acts as a stretch for the entire spine. The stretching effect is particularly noticeable in the neck area. With repeated practice, the deep muscles of the cervical spine are relaxed and stretched. This makes the cervical spine more flexible and relaxed. It also improves blood circulation to the neck and shoulder muscles. Regulating muscle tension in the cervical spine is important because, in addition to major energy channels, there are also many small nerve nodes (ganglia) of the autonomic nervous system, which can be irritated by persistent tension. This can lead to dizziness, headaches, nausea, or migraines, for example. Optimal muscle tension in the shoulder girdle and neck area can therefore also prevent a whole range of complaints. In addition to this very soothing effect on the shoulders and neck, Halasana also gently stretches the backs of the legs. The strong flexor muscles on the back of the legs, in particular, tend to shorten. Halasana counteracts and reduces muscle shortening on the back of the legs. Furthermore, the abdominal organs also receive a gentle massage that promotes circulation. If you have difficulty performing Halasana, your yoga teacher can show you variations that will help you gently work toward the correct position. How does Karna Pidasana affect the body and consciousness? Many people appreciate this yoga pose because it completely closes the sensory doors (eyes and ears), allowing for a deep sense of inner peace without distractions. The pose also offers a host of benefits for the neck and shoulder area: the stretching of the neck, spine, and leg muscles described above occurs here as well. The effect on the abdominal organs is the same. The entire torso muscles can be relaxed. Furthermore, the pose is said to promote blood flow to the head and can be helpful for ear problems, for example. Furthermore, Karna Pidasana can support stress reduction, promote nighttime sleep, thinking, and concentration, and can have a positive effect on thyroid disorders. Have fun practicing! Image © seenad / 123rf.com

Purna Dhanurasana - Full Bow In (Hatha) Yoga, in addition to the well- known lotus position, there are many other different positions you can assume during meditation. This stretches your muscles and tendons and gives your body additional strength and energy. This is essential for your physical and mental health, especially if you sit for long periods every day. One of these poses—or asanas—is Dhanurasana. "Dhanu" translates here as "bow," because during this exercise, your body forms the shape of a more or less taut bow. This stretches your back, chest, and shoulder muscles, for example. Dhanurasana can also have a positive effect on your digestion. However, the pose can be difficult, especially for beginners, as it requires coordinating your hands and arms in an unfamiliar position and engaging different muscle groups. An easy variation of Dhanurasana is recommended. Advanced practitioners can try the "Full Bow" pose—or Purna Dhanurasana. Purna Dhanurasana - Instructions (You can also start with Dhanurasana to see how far your muscles can stretch.) Lie flat on your stomach on your yoga mat and breathe in and out calmly. Now exhale and bend your knees as far as possible. Your heels should touch your buttocks. Lift your upper body slightly and now grasp your ankles or toes from the outside (thumb between your big and second toe). Start with your right foot and right hand. Make sure your knees don't slide wider than shoulder-width apart. Now take a deep breath and lift your upper body and thighs. Slowly let your head fall back. Now pull your elbows forward until they meet in front of your face. Your toes should now touch your head. Start with the right side. Press your pubic bone deep into the floor. Breathe in and out deeply. Try to breathe into the back of your torso. Stay in this position for 20 to 30 seconds. Then exhale deeply and release. Variations and tips for this yoga position If you're new to yoga, your body isn't very flexible, and you have difficulty coordinating, you should start with a light version of Dhanurasana and avoid over-stretching your spine. You can use exercise bands or place a rolled-up towel under your thighs to help you lift them. Beginners should also ensure that their knees and feet are always shoulder-width apart. These parts of the body are often opened too wide, which can lead to knee problems and strains. Furthermore, the weight should be shifted to the lower abdomen, not the hips. You can perform Purna Dhanurasana after Bhujangasana and Salabhasana . These poses complement each other well. Advanced practitioners can also rock back and forth during Purna Dhanurasana. What ailments does Purna Dhanurasana help with? Purna Dhanurasana is a seemingly difficult, but also very effective yoga pose. It begins by gently massaging the abdominal area, which can help with constipation, upset stomach, or other gastrointestinal disorders. It also stimulates digestion, which can be beneficial for dieting, among other things. This pose can also help with menstrual cramps. Furthermore, Purna Dhanurasana stretches and/or strengthens numerous muscle groups, including the back and chest muscles, as well as the abdominal and thigh muscles. Furthermore, the exercise can promote spinal health. Psychologically, the open, upward-facing posture can primarily evoke a feeling of elevation and self-confidence. It also releases energy in the chest and throat area, which can lead to improved breathing. When should you not perform Purna Dhanurasana? The "Full Bow" pose requires considerable practice and good physical fitness, such as a flexible spine. For this reason, if you have back or neck problems, you should only perform Purna Dhanurasana after consulting a doctor. Pregnant women or those who have recently undergone abdominal surgery should also choose an alternative pose. Image © solstizia / 123rf.com