Yoga BLOG

Urdhva Mukha Shvanasana: Upward-Facing Dog Downward Facing Dog (Adho Mukha Svanasana) is one of the classic yoga poses and is well-known as a relaxation and stretching pose, even in beginner yoga classes. But it's not the only dog pose you should practice in yoga. Upward Facing Dog (Urdhva Mukha Shvanasana) also offers beneficial effects and is easy to learn. Learn how to get into Upward Facing Dog, how it differs from Cobra, and what benefits it can offer you here. Dog or cobra? The two poses are sometimes easily confused by beginners. Urdhva Mukha Shvanasana is a backbend performed from a prone position with arms outstretched. Ideally, only your insteps and firmly grounded palms should touch the floor. You gaze upwards, diagonally, toward the highest. The pose is graceful, and few asanas surpass it in beauty. Cobra pose, on the other hand, remains much more grounded than upward-facing dog. Here, too, you lie on your stomach and bend upwards. However, the backbend only involves the upper body. Your legs remain on the floor, and your elbows are included in your grounding. Prepare the upward-facing dog well Urdhva Mukha Shvanasana is an intense backbend that requires careful preparation. You'll need both strength and stretching. You'll draw strength from standing poses like Warrior Pose. You'll achieve the stretch in Downward-Facing Dog. You practice both together in Sun Salutation (Surya Namaskar) . You can also increase the flexibility of your ankles for standing on your instep on the mat. For example, heel-seat pose is one way to consciously feel the pressure on your insteps. Going into Urdhva Mukha Shvanasana First, lie on your stomach. With your toes pointed, lift your legs off the floor up to your hips and support yourself with your hands to the right and left of your ribcage. Keep your ribcage wide open. Open your heart by bringing your elbows close together and simultaneously pulling them back. Inhale, lift your head. Exhale, and push yourself upward with your hands and toes. In this pose, place the tops of your feet flat on the floor and surrender to this posture. Your weight is distributed evenly between your feet and hands. Keep your neck long and your gaze directed forward and upward. Feel balance Urdhva Mukha Shvanasana promotes balance in two ways. You feel external balance by placing equal weight on your feet and hands, thus filling them with energy. You feel internal balance by simultaneously grounding yourself with your feet and hands and connecting with the Supreme through the backbend with your head upturned. Experience the effects Urdhva Mukha Shvanasana is an asana that benefits body, mind, and soul. You activate your entire spine and make it flexible. The stretch in the chest can help you if you suffer from asthma or bronchitis. Your internal organs are gently massaged and their function stimulated. This also applies to the thyroid. Your arms and legs, as well as your core muscles, are sustainably strengthened with regular practice. You find peace because you can feel safety from below and protection from above. Urdhva Mukha Shvanasana can be helpful for back pain, but you should not perform this exercise if the pain is acute. Variations for the upward-facing dog You can find support for Urdhva Mukha Shvanasana by practicing the asana on your tiptoes until your insteps are ready for the strain. You can also place a soft blanket under your feet. If you want to intensify the backbend, you can rest your hands on blocks for Upward-Facing Dog. Image © fizkes / 123rf.com

Ardha Navasana: the half boat pose The term for this asana is poetic: Ardha Navasana is the Sanskrit word for half-boat pose. You can recognize this pose among yogis by the fact that they have raised both the upper and lower body slightly above the floor, with the sacrum and buttocks resting on the mat. The arms are stretched forward at the sides of the body, and the gaze is directed toward the feet. Here you will learn how to practice Ardha Navasana, how the half-boat pose differs from the full-boat pose, and what benefits it can have with regular practice. Whole and half boat in view In the full boat pose, as in the half boat pose, the legs and upper body are lifted off the floor. However, there are significant differences in execution and effect, so you should be familiar with both boat poses to avoid confusing them and to consciously incorporate them into your yoga practice. In the full boat pose (Navasana), your body is grounded only through your buttocks. All other body parts are in the air, and your upper and lower body form a V-shape. This exercise requires balance and flexibility in the hamstrings. Half Boat Pose is characterized by the fact that your back touches the mat. Press your lower back firmly into the mat when assuming Ardha Navasana. Your limbs are not positioned in a V-shape, but much closer to the floor. You'll feel how much more your abdominal muscles are engaged here compared to the full boat pose! Prepare half the boat well Half-boat pose requires a lot of abdominal strength. Strong abdominal muscles are important so you don't arch your back in Ardha Navasana and overstrain your back. Full-boat pose also requires abdominal strength, but not quite as intense. Therefore, you can start with Navasana and gradually move into Ardha Navasana, gently lowering your upper body and legs. You can also practice balance in the full-boat pose. A belt is a helpful aid . If you find it difficult to straighten your legs and keep your back straight, you can loop it around your feet to make the asana noticeably easier. Positive effects of Ardha Navasana Ardha Navasana is a true energy booster. In addition to strengthening your abdominal muscles, you'll also feel this in a strong back. Your hip flexors can also significantly benefit from this energetic exercise. Ardha Navasana also often has a positive effect on the internal organs. These include the intestines and kidneys, the prostate in men, and the thyroid. Overall, with regular practice, the Half Boat pose can be a valuable support for healthy digestion. You can especially benefit from it if you're constipated. Stress can also be reduced in this pose. Just imagine yourself as a boat, rocking on the waves! Contraindications for Ardha Navasana If you suffer from diarrhea or menstrual cramps, it's best to avoid Half Boat Pose due to the intense abdominal tension. Your yoga instructors can suggest valuable alternatives. Caution is also advised if you suffer from asthma or heart disease, as the tension in Ardha Navasana can have adverse effects. Consult your doctor beforehand if you're unsure. Ardha Navasana is also not ideal for severe neck tension, as you could potentially aggravate it. However, you can lean your neck against a wall in Half Boat Pose to effectively relieve the pressure. It's important to determine the exact distance from the wall beforehand. Slowly increase the duration Ardha Navasana is an asana designed for prolonged posture. Just as a boat can rock on the ocean for extended periods, your abdominal muscles are also designed for sustained exercise and should be trained accordingly. Simply increase the number of seconds as needed. If you find yourself arching your back, you'll need to move out of the half-boat pose at the very latest. Image © hedgehog / 123rf.com

Supta Virasana: the reclining hero Even heroes need a break sometimes. The message that Supta Virasana conveys to you already has something soothing about it. Because if heroes need to relax and rest after battles, so do you after your stressful everyday life. Don't you agree? Here you'll learn how to perform Supta Virasana, how to prepare for this asana, and how you can benefit from it. Find peace on the mat In Supta Virasana, you lie on your back on your mat as relaxed as possible. Your buttocks are positioned between your feet, which point backward on either side of your body due to your bent knees. Your arms are either relaxed at your sides or clasped at the elbows in the frame pose above your head. Slowly prepare Supta Virasana The challenge that the reclining hero pose presents for many yoga practitioners is the stretch that the intense backbend with bent legs will trigger in the front of both your thighs. You can practice this stretch beforehand through targeted exercises and become more and more familiar with it. You can strengthen the effort it may take to move from a seated position on the floor with bent legs into a supine position by creating individual supports. For example, you can initially support yourself with a soft cushion and your head on a folded blanket. You can gradually reduce the supports as you feel more confident. Of course, the backbend can also be practiced standing up, allowing you to progress from the standing warrior pose to the reclining hero pose. Virasana is also a classic preparatory exercise for the reclining hero pose and can also be combined with a valuable meditation. Find your own path to Supta Virasana! Experience the effects of Supta Virasana Body, mind, and soul find peace in the reclining hero pose. Therefore, lying in a relaxed stretch is ideal, even for extended periods, for truly unwinding from everyday life. Physically, Supta Virasana offers an intense stretch for the muscles on the front of your thighs and, of course, also in the hip flexors. The backbends also expand your chest, allowing you to open your heart to the good things in life. Stretching your abdomen can be a valuable support for bloating or a feeling of fullness. If you have breathing difficulties caused by a hunched chest (perhaps you sit at a computer for long periods every day), the Reclining Hero pose will likely also be beneficial for you. If you tend to hectic chest breathing, Supta Virasana improves your abdominal breathing through the increased space and is therefore also an ideal position for pranayama . Your ankles will become more flexible when you sit or lie on your back between your legs, and your mind and soul will find peace in the reclining hero pose. You will learn to gradually allow yourself to get used to an unfamiliar position, even if it may not seem particularly comfortable at first. In the unfamiliar reclined position, you will notice that the ground will support you at all times, even without your control. This is a skill and insight that can help you time and again when you face difficult situations in everyday life. You relax and allow your breath to flow calmly. Contraindications for Supta Virasana If you have acute knee or ankle problems , it's best to ask your yoga instructor to show you alternative exercises to the reclining hero pose. Minor problems can be addressed with props. Sitting on an elevated surface significantly reduces the strain on your knees and feet, especially during backbends. When coming out of the pose, always place your hands on the floor first to reduce the stretch in your legs. Image © xalanx / 123rf.com

Laughter Yoga - The beneficial effects of unconditional laughter In 1995, the Indian physician Dr. Madan Kataria wrote an article on the topic "Laughter is the best medicine." He intensively studied research findings on the effects of laughter. He was so fascinated by these findings that he founded a laughter club in Mumbai. Initially, the members of the laughter club told each other jokes to get laughing. But it didn't stop there. With his wife, yoga teacher Madhuri Kataria, Madan Kataria developed special yoga exercises that induce laughter. Learn how the lion laugh, the hot soup laugh, and the cell phone laugh work in this article. How does laughter yoga work? A laughter yoga session is usually divided into four phases: 1. Warm-up phase Participants clap their hands to a specific rhythm and shout "Hoho Hahaha." This warm-up exercise begins while standing. Participants smile at each other. They then walk in a circle or dance while clapping and laughing. 2. Breathing exercises Afterwards, various breathing exercises from yoga are used. 3. Expressive exercises of childlike playfulness During this phase, participants imitate various forms of childlike playfulness and combine them with laughter. A well-known exercise is called "Very good, very good, Yeah!" When they say "Very good," they clap their hands, and when they say "Yeah!" they stretch their arms out in the air. 4. The actual laughter yoga exercises Dr. Madan Kataria has developed more than 100 Laughter Yoga exercises. These include yoga breathing exercises (pranayama) and elements from specific yoga postures (asanas). For example, the lion's laughter emerges from the lion asana (Simhasana) . While standing, the hands are held beside the head like lion's paws. The mouth is wide open. Then the participants stick out their tongues and simultaneously roar loudly. The hot soup laugh is based on imagining having eaten very hot soup. Participants fan themselves with their hands, breathe in and out, and laugh while doing so. With the cell phone laugh, participants hold an imaginary cell phone and imagine someone telling them something funny. They then laugh. Eye contact with the other participants plays an important role in all Laughter Yoga exercises. This transforms gratuitous laughter into a natural, liberating laugh. After the exercises, some instructors offer a guided deep relaxation at the end of the Laughter Yoga session. What can laughter yoga achieve? The human brain doesn't distinguish between "fake" and "real" laughter. When we laugh, so-called happiness hormones (endorphins) are released. These include serotonin, dopamine, and oxytocin. Serotonin and dopamine have a mood-enhancing effect. The release of oxytocin conveys a feeling of balance and well-being. Physical and emotional tension can be released. By reducing stress levels in the body, the immune system can be strengthened. Laughter yoga exercises and the associated intense breathing provide the brain with more oxygen. This can improve concentration and vitality. Furthermore, laughter in a group unites participants. A pleasant sense of belonging can develop, and relationships can be built. Conclusion There are now more than 6,000 laughter clubs in over 100 countries worldwide. The first Sunday in May was established by Dr. Madan Kataria as World Laughter Day. At 2 p.m. German time, people worldwide laugh together for a minute. Laughter Yoga requires no special yoga knowledge. Under the guidance of a qualified Laughter Yoga instructor, you can start at any time. Your body and mind can benefit from it. Laughter yoga is only discouraged in cases of certain conditions (angina pectoris, hiatal hernia, high blood pressure, glaucoma, herniated discs, aneurysms, severe depression, and those taking psychotropic medications). If in doubt, consult your doctor before beginning laughter yoga. Image © wavebreakmediamicro / 123rf.com

Ardha Baddha Padmottanasana is a pose that combines the beneficial effects of two poses. If you look at the pose, you'll see that the Half Lotus Pose (Ardha Padmottanansana) is connected to the classic standing forward bend (Uttanasana). The Sanskrit translation reveals this connection precisely: "Ardha" means "half," "Baddha" means "bound," "Padma" is the name for the lotus, "Uttana" is the intense stretch, and "asana" is the name for "pose." Here you'll learn how to assume and practice Ardha Baddha Padmottanasana and what effects the pose can have on you.

This asana combines the classic forward bend with a soothing side twist. It is associated with physical, mental, and spiritual positive effects and brings you complete harmony. Here you'll learn how to practice Parivritta Janu Shirshasana and how to do it correctly...

Urdhva Prasarita Ekapadasana, the "standing split in the park," has a graceful name in both Sanskrit and German. Just as graceful as the pose, which you can easily recognize by the forward bend with the leg tucked upwards: It's a standing split that connects earth and sky through the practitioner's body.

What exactly is Forrest Yoga? There are many different yoga methods. One of them is Forrest Yoga, developed about 40 years ago by the American Ana T. Forrest . This form of yoga is a powerful, intense, and emotional style of yoga based on the connection between body and mind. It helps to release or overcome physical and emotional blockages and bring both into a healthy balance. The goal, therefore, is to find physical and mental stability. What exactly is Forrest Yoga? The yoga style is based on traditional Hatha Yoga , which was further developed by founder Ana T. Forrest. The key components of this yoga style are: Deep breathing dynamic physical exercises Strength that Forrest Yoga conveys Mind, as yoga encourages you to feel freer and to follow your own path with conviction or to change it as often necessary integrity Spirit, in the form of a feeling of freedom Authenticity, as yoga adapts to the physical and emotional state How does Forrest Yoga work? The yoga classes always begin with a pranayama exercise . This is followed by shoulder and neck openers, followed by intensive exercises for the abdominal muscles and sun salutations. Various standing asanas, which are held for a very long time, are also part of the yoga exercises. They build on one another, becoming more challenging and culminating in a climax. Conscious, deep breathing quickly connects the mind and emotions with the body or rather with the parts that need more attention. This stretches the tissue and directs awareness there, subsequently boosting and awakening energy and also joy in life. In Forrest Yoga, the breath is the engine that drives everything. Nothing works without it. The dynamic physical exercises and targeted breathing are intended to sweat out harmful substances and toxins. The goal is an improved supply of oxygen to the body and optimised regeneration of the body's cells. What can you achieve through Forrest Yoga? Through Forrest Yoga, you can release emotional, physical, and mental blockages. It's also about changing or overcoming limiting behavioral patterns and awakening the senses. This makes it possible to find yourself and achieve greater inner peace. The long-held asanas cause the information stored in the body that blocks us to surface. This happens by allowing the energy contained in the muscles and connective tissue to flow. Releasing blockages and emotions creates a liberating feeling. On a physical level, you can strengthen the deep muscles. The Forrest Yoga exercises also make the body muscular, toned, fit, and stamina-enhancing. Who is Forrest Yoga suitable for? This form of yoga is suitable for everyone, as no special strength, physical dexterity, or prior experience is required. The exercises can be adapted to the needs of the practitioner. What matters most in Forrest Yoga is, first and foremost, a willingness to engage, to align the body precisely, to relax the neck, to consciously activate the hands and feet, to spread the toes, to use the breath and mind purposefully, and to be authentic to yourself. Then you will learn to connect with the wisdom of your body and soul to make the right decisions in every situation, enabling you to live a happy and free life. Conclusion Forrest Yoga is a form of body psychotherapy based on self-honesty. It is important to recognize and change unfavorable structures, patterns, behaviors, and perspectives if they are not serving you. Ultimately, your heart's desires can surface and be fulfilled. The ultimate goal of Forrest Yoga is greater happiness, contentment, and joy in life, or rather, an improvement in the quality of life. An intensive Forrest Yoga course lasts two hours, but 45, 60, or 90 minutes are also possible. Image © diego_cervo / 123rf.com

Anti-stress yoga: for more relaxation in everyday life Yoga is known to trigger many different effects, which vary greatly from person to person. One of the effects repeatedly attributed to yoga is the finding of inner peace , shedding unnecessary mental baggage, and thus also relief from stress. Those who feel particularly stressed due to work, their personal life, or specific circumstances may find much-needed balance with anti-stress yoga and meditation—both strengthening themselves mentally and counteracting the physical ailments resulting from stress. Stress can cause many physical problems In our hectic daily lives, stress is by no means "only" psychological. Likewise, stress doesn't necessarily have to immediately manifest itself in burnout and the like, because sometimes it's simply the "minor" complaints that become more frequent and increasingly disruptive to everyday life. These include, for example, tension, back pain, sleep problems, or perhaps simply a bad mood. It's important to tackle the root of the problem. Many yoga exercises and practices aim to do the same, using various exercises to help find inner peace and thus create balance. As always, breathing also plays a crucial role, because proper breathing is said to help the body relax with anti-stress yoga and thus shed deep-rooted stress. A typical exercise for anti-stress yoga Yoga is, to some extent, a personal approach, which is why it's important to recognize which exercises are particularly effective and which ones don't necessarily lead to relaxation. Likewise, not all effects are immediately noticeable, although meditation exercises, in particular, are said to provide immediate relaxation. One of the typical exercises in anti-stress yoga is the so-called "chair flow," which promises to specifically reduce stress hormones and thus lower stress levels. This exercise is usually performed in the fresh air or at least near an open window, as breathing plays a key role. The exercise is also said to stimulate the metabolism and thus indirectly help replenish energy levels. In the "Chair Flow," you stand upright with your feet touching. Now, inhale deeply and simultaneously raise your arms upward. Then, as you exhale, bend your knees as if you were sitting down on a chair. As you exhale, draw your navel in toward your spine. Repeat the entire exercise three times. Then, as you inhale, stretch your legs out, place your hands in front of you in a prayer position, and stand on your tiptoes. As you exhale, return to the aforementioned "chair pose." You can repeat this anti-stress yoga combination ten times. First aid if back pain and/or tension have already occurred Another traditional exercise from anti-stress yoga is specifically aimed at existing back pain and is intended to provide relief. The general principle of this yoga style is: don't sit still! The back, along with its tendons and muscles, needs movement to regenerate. A "dynamic stretch" may help with some pain relief. In this exercise, you spread your legs as far apart as possible while sitting, keeping them straight the entire time. Your heels are on the floor, and your toes point toward the ceiling. Now, tense the muscles in your legs, open your arms to the sides at shoulder height, and face your palms forward. As you exhale, twist your entire upper body, first to the right and then to the left. Your left hand first touches your right foot or calf, then reverses the process. Hold the position for three breaths, then repeat five times. Image © auremar / 123rf.com

What is Tulayoga? Tulayoga was invented by the Englishman Louka Leppard . It is a collaborative practice that combines a relaxing massage on the floor with intensive physical activity. The latter involves floating on the hands and feet to balance the body. Perfect posture is essential. However, it also requires trust, dedication, and a sense of letting go. Below, you'll learn exactly what Tulayoga is, how it works, what benefits it can bring, and what to look out for. What is Tulayoga? The introductory session always begins with a full-body massage on the floor. Various elements are combined. The goal is to create a trusting connection between the practitioner and the client and to release emotional blockages. This is followed by the actual Tulayoga. It works like this: You stand with your back to the instructor, who is lying on the floor. You sit on their upright feet. Then you gently slide backward. Your instructor supports your body with their hands and feet and lifts you into the air. You remain in this position for about 30 minutes. This demonstrates that the practitioner should be in good physical shape. During this time, you relax and let your mind wander. This feeling should be similar to meditation. The pressure effectively works on various acupressure points and balances your spine. The body is temporarily inverted, but supported by the feet. This avoids any discomfort in the head area. At the end, you are gently brought back to the floor. What benefits can Tulayoga have? In Tulayoga, specific acupressure points are stimulated, while the spine is balanced and lengthened through gentle bending, twisting, and stretching, and the body is naturally aligned. This makes it possible to treat or prevent back problems. The pelvis also benefits from Tulayoga, as tension from the abdomen, as well as from the neck and shoulders, can be released. The nervous system can be harmonized, the heart rate lowered, blood pressure regulated, and accumulated tension released. Floating with closed eyes makes it easier to achieve a deep connection with one's own feelings and sensations. This can lead to a calm and clear state of consciousness. Pleasant music can help the movement and rhythm become one more quickly, leading to deep surrender. Tulayoga can be experienced as absolutely liberating. Who is Tulayoga suitable for? This form of yoga is suitable for almost everyone, as it requires no prior experience with yoga, acrobatics , or meditation , nor any strength. The key is to be ready to let go completely and trust. Tulayoga is individually adapted to the needs of the person being treated. There is no one-size-fits-all approach. First and foremost, the practitioner is required to be physically fit. Ideally, they should be of equal body weight so that they can balance the patient on their feet without excessive effort. However, there is also a spotter who intervenes if the patient begins to sway while lying on the floor. Conclusion When performed optimally by both sides, the Tulayoga treatment feels completely effortless and thought-free. One pose flows gently into the next. The entire body can find wonderful rest. This can release emotional blockages. The relaxation you can experience through inner opening and expansion is very profound. But the body can also benefit from Tulayoga. It is realigned, and the spine is balanced. Image © dasha11 / 123rf.com

Stand-up paddle yoga (SUP yoga for short) is becoming increasingly popular. A board becomes a floating yoga mat. With each exercise, you must maintain balance on the board, effectively engaging and training every muscle in the body. Take the paddles you need and experience the flow on the water. This will do your body and mind a world of good. Below, you'll learn exactly how stand-up paddle yoga works, what makes it so special, and who it's suitable for. What exactly is stand-up paddle yoga? Instead of practicing on a mat, stand-up paddle yoga is done on a paddleboard. You paddle while standing on a special board. You combine this form of locomotion with yoga exercises . Depending on the waves, this can be a challenge. But that's exactly the idea. Stand-up paddle yoga is all about finding balance. However, it's best to choose a day with little wind and calm water. The training combines fitness and relaxation, but also fun in the midst of nature. With stand-up paddle yoga, it's important to have a good sense of balance. It's a full-body workout because all of your muscles are used. Initially, sitting or lying asanas are possible If you find it difficult to stand on the board at first, you can also start with sitting or lying exercises to gain more support. It's always a good idea to practice the exercises on land first if you have no experience with a surfboard. This way, you can familiarize yourself with the board and the asanas before heading out on the water. Which exercises are possible on the board depends on your level. Any yoga pose that requires a stable stance or seat, such as downward dog or camel pose , is well suited for beginners. Creativity on the water knows no bounds. What can you achieve through stand-up paddle yoga? Yoga exercises on the water are generally more intense than on land. Over time, you'll get to know your body from a new perspective and expand your abilities. Explore your limits and feel good. The rhythm of movement, strength, and relaxation flow harmoniously into one another. Combined with the soothing lightness, this is a unique experience. The rocking board and the need to maintain balance on it engage and activate many of the body's muscles. The postural system can also be strengthened. This makes it possible to improve posture, train balance and coordination, and promote concentration. Stand-up paddle yoga is suitable for anyone who can stay on the board. You don't have to be particularly athletic or flexible. Of course, it's also important to be able to swim in case you fall into the water. Conclusion Stand-up paddle yoga has many benefits: The motion of paddling strengthens the muscles, improves coordination and balance, and at the same time, you can enjoy the beauty of nature. Stabilizing on the board requires balancing movements that work the entire body. The gently rocking board creates a meditative mood. You'll quickly notice how your body, mind, and soul are brought into harmony. Last but not least , stand-up paddle yoga is also a lot of fun. People with back problems should consult their doctor whether this form of yoga is suitable, as the waves can occasionally cause some jerky movements. Pregnant women should also avoid it for this reason. Image © rh2010 / 123rf.com

What is Yogilates? Yogilates, as the name suggests, is a combination of yoga and Pilates . It uses body- and mind-focused exercises that are combined into a holistic approach. The goal of yoga exercises is to relax, strengthen endurance and circulatory system, and stimulate blood flow. In the following guide, you'll learn exactly what Yogilates is, how it works, what benefits you can achieve with it, and what to look out for. What is Yogilates? The yoga style was developed by Jonathan Urla . He practiced yoga himself and taught Pilates. Yogilates combines elements of yoga and Pilates. This provides a wonderful workout for the body and soul. Both can benefit significantly from the exercises. After all, Joseph Pilates, the inventor of Pilates, was also inspired by yoga when developing the training method and saw a connection between the two methods. He studied yoga teachings extensively before developing the exercises. Thus, Yogilates combines the positive effects of yoga and Pilates. This form of yoga incorporates relaxing yoga elements with the body-toning and back-strengthening Pilates exercises. The training consists of the following elements: Light warm-up exercises to prepare the body for the more demanding elements Stretching movements meditation Each class concludes with a relaxation and meditation phase. During this time, the practitioner reflects on themselves and consciously lets go. How does Yogilates work? The postures are similar to those performed in Hatha Yoga . This focuses on strength, stretching, movement control, coordination, breathing, and balance. The workout involves the entire body. The flowing movements extend to all areas of the body. The transitions between movements should be performed easily and smoothly so as not to strain the body. Another important aspect is the deep relaxation that sets in after the exercise sessions. Yogilates does not require any equipment or other props. A mat and comfortable clothing are sufficient. However, you can use exercise bands to maintain positions or provide more resistance. A practice session usually lasts 75 minutes. The exercises are often accompanied by gentle music, as this can increase the relaxing effect. What can you achieve with Yogilates? Yoga focuses on conscious breathing, inner peace, relaxation, balance, and flexibility, while Pilates can give strength, strengthen, and tone the body. Through regular practice, you can achieve physical and mental well-being. Because breathing is used consciously, you can also achieve greater stamina, serenity, and energy in everyday life. But you can also benefit on a physical level. Yogilates centers the body and gives it strength from the core and back. A strong back is fundamentally very important because it helps with walking upright, which applies both physically and mentally, and also with correcting poor posture. The muscles can become stronger and leaner, which also applies to the deeper muscles. This type of training is said to be much more lasting and effective than strength training, as the positive effects come from within. Conclusion Yogilates combines yoga and Pilates. The concept combines body- and mind-oriented exercises. The strengths of both exercise methods, which have much in common, are thus meaningfully combined. The movements originate from the center, the so-called powerhouse. With Yogilates, you can strengthen your body and achieve greater inner peace and balance. It counteracts stress and can serve as pain prevention, improves posture, builds muscle, increases performance, and generally contributes to the development of a healthy and balanced body. Newcomers should be introduced to Yogilates by a qualified teacher or trainer to avoid learning the positions incorrectly and to avoid injury. Yogilates is suitable for almost everyone, as the exercises can be performed at an intensity appropriate for the practitioner. Anyone suffering from high blood pressure, circulatory problems, or intervertebral disc problems should consult their doctor whether this style of yoga is suitable for them. Image © satyrenko / 123rf.com