Yoga BLOG

Hanumanasana: Learning the splits The splits often look so elegant, but in practice, they are difficult for many people to achieve. The name Hanumanasana, the Sanskrit for the splits, is derived from the Indian monkey god. Not surprisingly, according to mythology, he was capable of enormous leaps, preferably with his legs spread wide apart. Supposedly, this monkey god, "Hanuman," was even able to cross the straits between Sri Lanka and India in this way. That's not what this article is about, of course, because a simple split on the floor is difficult enough to learn. The following tips are intended to make this demanding yoga exercise a little easier. Intended effect of Hanumanasana The splits can improve leg muscles, especially relaxing and strengthening the abductors in the thigh. It's also thought that this pose could help with sciatica. Mentally, some people associate Hanumanasana with a feeling of letting go and patience. To prepare for Hanumanasana There are a few tips and tricks in preparation that can make the splits easier. For example, you could place a cloth on your yoga mat to later place your foot on. This will allow it to glide forward (or backward), making it easier to get into the splits. If the distance between your back and front leg is too big, it is recommended, especially for beginners, to place a bolster, a block, or a blanket folded upwards underneath. This way, you have to concentrate less on the posture and can enjoy the exercise more. It should also be said up front: The splits are incredibly demanding, especially for people who have no corresponding experience in dance, ballet, or gymnastics. So there is no shame in not getting all the way into Hanumanasana. Instead, just try to approach it gradually. Performing Hanumanasana Once you've prepared and warmed up sufficiently, you can mentally prepare for the splits. Make sure you perform each movement slowly and carefully, paying attention to your body's signals. It's not uncommon to feel some tightness in your legs or hips during Hanumanasana. However, under no circumstances should you experience severe pain. This would undermine the intended effect of the splits and is certainly not what its inventor intended. Ideally, you should start in downward dog. After taking a deep breath, bring your right foot forward so that it is positioned between your hands. Place your left knee completely on the floor and let it rest there for a moment. Now you have to stretch out your front leg as far as possible. Again, please note that this should not be painful. You can support yourself with your hands during this time. They are an important aid in maintaining balance during the splits. If necessary, you can place a block on your left and right to support your hands so that they are positioned higher. Slowly stretch out your back leg. Make sure you move the legs one after the other. Advanced practitioners can also stretch them out simultaneously. The kneecap of your front leg should be pointing towards the ceiling the entire time and should not tilt to the left or right. You should make sure that your back leg is straight and not bent. It shouldn't tilt to the side either. Once you've found the point in the splits where you feel comfortable and can hold Hanumanasana, you should take about five to ten breaths . Try to calm yourself, find your balance, and enjoy the position you've placed your body in. To come out of Hanumanasana, turn your front leg slightly outward and bend it. Image © inesbazdar / 123rf.com

Ayurvedic lifestyle comprehensive well-being Ayurveda is currently on everyone's lips. The holistic approach of this ancient Indian healing art is particularly well-received for today's problems. Hectic pace, stress, and poor nutrition place lasting strains on our bodies. With the help of the intelligent and thoughtful approaches of the Ayurvedic lifestyle, body and mind can find harmony again. Here you can read at a glance what role nutrition, yoga and special cleansing treatments play in this physical and psychological detoxification. The Ayurvedic diet ensures balance of the doshas Why Ayurvedic nutrition is so healthy is best explained by looking at the three doshas. These three groups, formed from the elements, are endowed with different properties – and these influence our bodies! The so-called doshas—or basic bioenergetic principles—are divided into Vata, Pitta, and Kapha. Whenever one dosha predominates, an imbalance occurs in the body. This then leads to various illnesses. From birth, every person has their own unique constitution—so they can be a Vata, Pitta, or Kapha type : Vata type: This dosha is responsible for the movement processes in our body. Its elements are air and ether. An excess of Vata often results in digestive problems or similar stress symptoms. Pitta type: This dosha is centered on the elements of fire and water. It represents "warmth" and is thus directly related to the metabolism and digestive system. Too much Pitta often causes heartburn and choleric tendencies. Kapha type: A tendency toward obesity is very typical for this dosha. The stable element of earth combines with the element of water here. Kapha is responsible for holding things together and stabilizes the immune system. Each person reacts differently to food intake —that is, everyone utilizes their food differently. This is why some people are more prone to water retention or fat deposits than others. Personality traits can also be traced back to the doshas. While Vata types, for example, have rapidly changing moods, Pittas are prone to outbursts of anger. Kaphas, on the other hand, radiate a fairly balanced and calm personality. Based on this knowledge, each person can put together their own diet plan to correct the imbalance of their doshas. Ayurveda nutrition: this is what the cuisine of the Indian healing doctrine looks like An Ayurvedic diet has a wonderfully balancing effect on physical health. To achieve this, the most important basic elements of Ayurvedic cuisine should be observed: Ayurvedic foods Indian healing doctrine has recognized certain foods as more digestible than others. Warm foods are best, and eaten three times a day . Raw foods are fine for lunch – in all cases, one should eat as fresh food as possible . Use little salt and sugar, but add the valuable ghee – an Indian clarified butter that is a must. Easily digestible foods include leafy greens like spinach or chard, barley, chili, and detoxifying vegetables like asparagus or celery. Spices An important principle of Ayurvedic nutrition is a combination of the six tastes, the "rasas" – sweet, sour, bitter, salty, spicy, and astringent. These rasas should all be present together in a meal. If food isn't digested properly, metabolic waste and toxic substances – known as ama – remain. The right spices help prevent this. The digestive fire, agni, is supposed to be stimulated. Compositions As always with Ayurveda, the right combination of ingredients is crucial. In Ayurvedic cuisine, animal proteins, such as meat, fish, eggs, or milk, are not eaten together in one dish. Why muesli with fruit and yogurt doesn't work so well is simple: Milk, as a standalone food, should not be combined with salty or acidic foods , nor with vegetables or fresh fruit. Chickpeas, lentils, and pulses have no problem with milk, and mung beans are also good. Fruit is best eaten on its own —otherwise, it will cause fermentation during digestion. If you eat grains, potatoes, fats, or pasta, you should balance them with vegetables and salad . Rice is considered safe in all combinations. Food philosophy Very often, health problems arise because we have the wrong attitude toward food. Ayurveda views eating as a pleasure and places great emphasis on mindfulness. We should ask ourselves more often why we eat. Boredom, stress, or even sadness are common motivators. However, it would be much better to eat out of genuine hunger and conviction! Eating slowly and thoughtfully brings balance and health. The Ayurvedic lifestyle supports stress and burnout Relaxation is one of the most important keys to a more balanced lifestyle. Our bodies benefit, especially from a health perspective, from practices like yoga. Physical benefits also arise from Ayurvedic treatments , which combine nutritional concepts, meditation, acupuncture, massage, and, of course, yoga. When it comes to preventing stress and burnout, this is like balm for the soul. Yoga, in particular, offers impressive healing results – renewed joint flexibility, relaxed nerves, and a stronger immune system are just a few examples. For relaxation and as an energy source, Ayurveda is unbeatable. Ayurveda cleanses and detoxifies The detoxifying effect of the Ayurvedic lifestyle is particularly beneficial for detoxification treatments. A better body image, weight loss, and radiant skin are just a few of the positive side effects. If you want to lose weight sustainably and healthily through Ayurveda , the Ayurvedic way of life is arguably one of the best ways to help you today. A proper diet, combined with plenty of exercise and excellent yoga exercises, can flush out the body's unnecessary toxins and unleash a whole new level of mental strength ! Conclusion With Ayurveda, you can regain well-being, liberation, and inner and physical strength. With a dosha-appropriate diet , cleansing and relaxing meditation exercises and yoga practices, as well as soothing massages, you can find balance and equilibrium . This can alleviate illness and restore your strength! Elisabeth Mauracher: Managing Director & Yoga Instructor Author : Elisabeth Mauracher Position : Managing Director & Yoga Instructor Elisabeth Mauracher is the young managing director of the European Ayurveda® Resort Sonnhof in Hinterthiersee, Tyrol. Her main responsibilities include operational hotel management, guest relations, and human resources. To balance her administrative duties, she leads yoga classes and shares her knowledge in engaging YouTube videos . Cover photo © marilyna / 123rf.com

Simplicity is the beginning Whatever you decide to do when it comes to starting yoga, your equipment can be simple. As a beginner, you don't need anything more than light functional clothing: a shirt, leggings or shorts, and maybe a pair of wool socks. For your home workouts, a simple exercise mat is better than the floor or a blanket, but a rug will do in a pinch. When choosing a mat, the main thing is to ensure you have a firm footing and don't slip. If you're attending a class, mats are often already available in the respective rooms. Otherwise, invest in a simple model. They're inexpensive, available in all colors, and durable. If you eventually realize that yoga is YOUR sport, you can buy a real yoga mat or receive one as a gift and get other accessories. Before you begin training at home, create a soothing environment. For most people, this means plenty of peace and quiet. Depending on where you live, this isn't always easy. If it's difficult, close all windows, sit comfortably on your mat or a chair, and close your eyes. Try to calm yourself down; let your thoughts come and go; just observe them, but don't hold on to them. If it helps, put on a CD with meditative sounds. Some people enjoy training with this, while others need the silence. Find out what works best for you. Classes usually involve no music, but the group will give you a different kind of presence. Start with simple exercises. You won't become an experienced yogi overnight. Patience is one of the most important virtues here. You decide each day which exercises you want to tackle. What should the main focus be? The asanas, the physical exercises? The breathing exercises ? The mudras, the small finger exercises? You can do exercises for the face and those for the feet. Strength or endurance? Balance or inner contemplation? Some people put together a series of exercises that they practice regularly in order to improve. Others like variety and constantly need new inspiration. Find out what you enjoy most. It's like any other hobby: It should be enjoyable. Only then will you stick with it in the long run. No one is born a master, and you'll need a lot of practice. Nevertheless, you'll enjoy your yoga practice from the very beginning, because the inner peace mentioned will ground you. It will bring you back to yourself. It's as if you're taking a break from everyday life, a mini-retreat in a busy time. Some people can't find that spot within themselves and don't get much out of yoga. They tend to become restless when it comes to the stillness within themselves. For everyone else, it's usually just an introduction to the practice; once they're there, everything's fine. How are you doing with your first practice sessions? Image © goodluz / 123rf.com

Learn yoga, but do it right Those who have found their own personal connection to yoga will be unlikely to let anything deter them from practicing. Even busy schedules occasionally offer a gap. Some are grumpy morning people and therefore prefer to practice in the evening, right after work. Others prefer to start the day with a few exercises in the morning. Anyone practicing this form should have some knowledge of yoga. You have to be especially careful in the morning because your muscles and joints aren't fully awake yet. Overstretching can cause problems. Don't take too many risks, or you could end up with strains or herniated discs. Long, gentle stretches are essential before the actual asanas . This may increase the total practice time, so set your alarm earlier so you don't have to rush. Yoga is not suitable under stressful circumstances. If it's getting too late, it's better to treat yourself to a few quiet minutes over breakfast instead of forcing yourself to do three more yoga poses. Anyone who wants to practice at home should, as mentioned, have some yoga experience. Without a mirror, you can't see whether you're practicing correctly. If you have a good sense of your body, you can base your practice on that. It will tell you when to remain still and where you might need to stretch and work a little further. For all other aspiring yogis: A few hours with a good teacher are always a worthwhile investment. There are inexpensive courses at adult education centers. Private studios also offer a variety of classes. These are generally a bit more expensive. Through direct interaction, you'll learn a lot of new and interesting things. Plus, you might enjoy training in a group. Otherwise, you can book individual lessons, although these are also the most expensive. Another way to train yourself is through the internet, DVDs, and TV programs. There are TV yoga programs that demonstrate a few yoga poses in a quarter of an hour or more. If you don't have time for that, you can record them and play them back at a more convenient time. Alternatively, there are pre-made DVDs available. Make sure you buy ones that match your yoga level. It's best to try out several DVDs, as every teacher trains differently, and not every one is right for you. You can, of course, also use an internet video and practice along. The advantage: It's available to you at any time. Last but not least, there are a wealth of books dedicated to yoga exercises . The beauty of these books is that they usually also teach you a bit about yoga philosophy. If you're a beginner, you have to be especially careful with printed instructions to avoid making mistakes. No one will correct your posture, and at best, you'll only have pictures showing you the optimal posture. This is somewhat different from moving images on the internet or on television. It's great if you can practice with someone. Then you can start in the way that suits you best. Image © bialasiewicz / 123rf.com

Dvi Pada Koundinyasana: A yoga pose in honor of Kaundinya This yoga pose is recommended for beginners and advanced practitioners. Those with no yoga experience should still practice a few other poses before attempting Dvi Pada Koundinyasana. The pose involves both legs, is ideal for transitions, and works the entire body. The legs and arms, torso, chest, and back are primarily involved in the exercise. No equipment is required. Performing Dvi Pada Koundinyasana: Preparation For this asana, all you need is your yoga mat , plenty of arm strength, and sufficient tension in your thighs. During the exercise, your body weight is supported by both arms, while your palms rest flat on the floor—similar to classic push-ups, for example. What makes the exercise even more challenging is the tension required in your legs. Because they are raised sideways and held in the air, the muscles in your thighs and abdomen are strongly engaged. At the same time, the body is rotated by raising your legs sideways. This creates a strong "twist," which you will feel specifically in your chest, abdomen, hips, and back. The challenges of Dvi Pada Koundinyasana are quite diverse. When performing the pose, make sure your shoulders are kept level and level. At the same time, keep your chest open and your breathing even. With each step, be careful to resist the temptation to shift more weight onto your outer hand. Dvi Pada Koundinyasana also represents finding inner balance, which is why both wrists and arms should be equally loaded. Four steps for your Dvi Pada Koundinyasana First, squat down with your fingertips touching the yoga mat on the left and right sides, and your body supported by your feet. If this feels comfortable, you can stand on your tiptoes in this squatting position. Your back will be slightly curved forward, with your knees pointing slightly upward. Now take your right hand and place it behind you, while simultaneously taking your left arm and stretching it upward. Extend your left hand and its fingers steeply toward the ceiling or sky. During this position, your knees will move steeply forward. Now bring your left hand down and place both hands at your sides. This creates a "twist" in your body, as your knees continue to point forward while your hips and torso rotate to the right to position both hands flat on the mat. Now move your feet, keeping your palms supporting you. Release the "twist" in your body slightly as you point your toes slightly forward. This movement prepares you for the next step: raising your legs to the sides while supporting your body with your arms. Breathe in and out calmly, then slowly raise your legs, still tucked in. They, along with your buttocks, should be the highest point of your body. Once you've found your balance, extend your legs to enter the final position of Dvi Pada Koundinyasana. If you feel secure in your posture, you can hold it for a few breaths. However, if you feel like your arm strength is about to leave you, return to your original position. Over time, you can increase the length of time you hold the final position of Dvi Pada Koundinyasana. The focus of this exercise is clearly on strength, breathing, and flexibility. Dvi Pada Koundinyasana is said to bring you inner balance and may have a calming and detoxifying effect. Image © fizkes / 123rf.com

Yoga: the concentrated start Yoga is fun and always a challenge. You can start at any age. Whether you're a child or an elderly person, there are very simple physical exercises that seem to be easy to do. However, they still require full concentration. Each exercise should be performed with equal parts playfulness and attention to avoid mistakes. It almost sounds contradictory, but effort and enjoyment are closely linked here. Those with orthopedic limitations naturally only go as far as their body allows. Over time, the body responds to the exercises, becoming more flexible and slowly changing. Perhaps that's why it will go a little better next time. Timeless in concentration Yoga takes time – and takes its time. It's not about completing as many exercises as possible in half an hour. The movement being practiced right now, in this moment, should be followed with utmost attention. Often you will remain in a particular position for a moment. Then you will gradually release the position. You set the pace yourself. A good yoga teacher always gives the group some time. So if you take a little longer than others, that's okay. And if you're not as flexible as others, that's okay too. To be clear: Yoga is not about competition. Maybe you're just in the wrong group. Nevertheless, you can bring a little ambition to complete the exercises as well as possible. You'll see how good yoga is for you, no matter your level. Yoga mats and more People who start out with yoga usually book a class at an adult education center or in a studio. With the expert guidance of the teacher, mistakes are impossible to make. Especially as a beginner, you can make a lot of mistakes that would miss the purpose of the exercises. Necessary equipment is also provided. Floor mats are provided for many classes. If you don't have one, you'll need to buy your own exercise or yoga mat. These aren't expensive and can also be useful at home if you want to do some extra exercise. The mat is lightweight and can be rolled up and easily transported. If you want to invest more right from the start, specialty mats are a good option. Yoga mats are available in a wide variety of materials , in many colors, and some even have beautiful designs. A mat with an embroidered symbol not only looks attractive, it also makes a great gift. Put it on your Christmas or birthday wish list. Those who practice yoga for a longer period of time will likely want additional products over the years. These include yoga cushions , for example, which are also available in a wide variety of designs. They are an alternative to chairs and mats for breathing exercises and meditation. You sit comfortably with an upright back and can remain in this position for a while. After all, you don't want your concentration to be disrupted by uncomfortable conditions. For advanced practitioners, there are yoga blocks, for example, that provide valuable support in difficult poses. Yoga straps are also in demand, allowing you to stay in a particular position for longer. These aids serve to optimize your stretches. Is yoga for you? But all these tools are only needed once you've been passionate about yoga for a while. While yoga can be practiced by anyone, not everyone enjoys it. Some people don't connect with this form of physical training or the philosophy behind it; some start with enthusiasm, but after a short time, the joy fades and they stop practicing. So test it out for a while to see if you've made the right decision. Image © dolgachov / 123rf.com

Chakarasana: Wing Pose and Wheel Chakarasana (alternatively: Chakrasana), also known as "the wheel," "the bridge," or "the wing pose," is defined by the grounded hands and feet, the inverted head, and the extension of the upper body. The focus is on the back and spine, as well as the shoulders and neck. The arms, legs, respiratory system, and abdominal organs also experience tension and a unique "twist." It should be noted that Chakarasana is not suitable for people with a known heart condition, dizziness, or severe high blood pressure. They should seek an alternative exercise. How to perform the exercise step by step In the starting position, lie on your back with your legs bent. Pull your feet towards your backside; you can also grasp both ankles with your hands to relax. In the next step, bring your hands behind your shoulders and twist them so that your fingers touch your shoulders or are pointing towards them. Your elbows are pointed and pointing towards the ceiling. Your legs lift up, you stand on your tiptoes and raise your buttocks so that your knees point forward like a spear. Then you lift your chest and place your head on the floor. Your hands are now parallel to your head, directly next to them, and your gaze is horizontal to the floor. You also lift your buttocks, so your knees are no longer at such an acute angle as before. You can also stand completely on your feet. Your body now forms a kind of bridge or takes on the shape of a half circle. The position you're in during Chakarasana will be your final pose, provided your arm muscles aren't too strong. However, if you're more experienced in yoga or feel your fitness is good, you can extend your arms almost completely for additional tension, while keeping your elbows slightly bent. This ensures that you maintain sufficient tension in your arms and avoids the risk of them suddenly bending in an unhealthy way under the strain. You can extend your legs as far as possible, lifting your bottom more and more. The bridge you formed is still a bridge, but it's much steeper on both sides. You've now reached the final position in Chakarasana. You can now hold this position for at least three to six breaths before slowly and carefully coming out of the pose. Please be careful not to come out too quickly to avoid tension. Chakarasana: additional variation As an additional variation, you could press your legs together from the basic position while keeping them straight . This stretches your back even further and adds tension to the exercise. You can also pull your hands up to your heels, essentially creating a complete circle with your body. This variation of Chakarasana should only be performed if you have already successfully mastered the basic position and are looking for further variations. What positive effects can Chakarasana trigger? The entire body is stretched, including the spine, legs, and arms. Chakarasana may stimulate the activity of individual organs in the abdomen or deepen your breathing. It's also possible that Chakarasana will further boost and strengthen your circulation. Stretching the abdominal region may improve your digestion. Chakarasana is also thought to have a positive effect on people with poor posture. Image © fizkes / 123rf.com

Parsva Bakasana - side crow pose Parsva Bakasana is also known as Side Crow Pose. In this yoga pose, the body's weight rests on your hands and wrists. The challenge lies in maintaining balance. The exercise is structured like a seesaw, with the pivot point between your hands. While the head is on one side of the seesaw, the buttocks and feet are on the other. Below, you'll learn everything you need to know about Parsva Bakasana, how to perform the exercise, what to keep in mind, and what benefits you can achieve. How does Parsva Bakasana work? - Squat on your mat and bend your right leg. The sole of your right foot should be on the inside of your left thigh. - Place your right hand on the floor behind your right buttocks. Then bring your left elbow to the outside of your right thigh. - Pull your stomach up and go back over your right shoulder. - Let your left elbow sink down next to your right thigh. Your upper arm and the outside of your knee are now connected. From this position, move into Parsva Bakasana. - Then push your body weight over your right foot until your heel comes off the ground. - Stand on the balls of your toes. Then bend your left leg and pull your left foot toward your right until the insides of your ankles touch. - Place your left hand about 25 centimeters in front of your big toe on the right side. - Now place your right hand under your right shoulder. Then open it slightly. - Now bend your left elbow slightly and push the weight forward. Keep your upper body centered between your hands. When you're ready to "fly," slowly lift your feet off the mat. As your chest moves forward, your feet will automatically leave the floor. Exhale and maintain balance. It's best to keep your gaze fixed on a specific point on the yoga mat . - To come out of Parsva Bakasana, shift your weight slightly backward. Then land back in a squat. What tips are there for beginners? While performing the exercise, look forward, not down. Pressing your fingertips into the floor will relieve pressure on your wrists. Placing a yoga block under your feet will make it easier to move in and out of the pose. It's often difficult to maintain balance at first. You can place a blanket on the mat in front of you. A partner can also help you at first, for example, to avoid falling over. Anyone with pain or injury to their wrists or shoulders should not perform Parsva Bakasana. The same applies to pregnant women . What positive effects can you achieve with Parsva Bakasana? Improve endurance, coordination and balance Promoting concentration Strengthening the hands, forearms, upper arms and shoulder girdle Relief of the shoulder and neck muscles Improve blood circulation in the upper body Improving lumbar spine flexibility Opening the hip Stretching and extending the back Strengthening the abdominal muscles and the adjacent organs Conclusion That's everything you need to know about Parsva Bakasana. During this exercise, the entire body is supported by the hands, while the shins rest on the upper arms and the feet are stretched out. This yoga pose will give you the feeling of flying. It's recommended to warm up your back beforehand. Maintaining balance can be a bit difficult at first. But with time, it will become easier. Parsva Bakasana increases self-confidence, courage, and willpower. Image © fizkes / 123rf.com

The unity of body, mind and soul Yoga can be viewed as a sport or as a holistic posture. Those who engage with the philosophical aspects may find a completely new path for themselves. At its best, yoga influences the body, mind, and soul. The physical aspect ensures strong muscles, improved mobility, and supple joints. The mind becomes focused, and concentration increases. All of this is a balm for the soul, which is often agitated in stressful times and thus more easily injured, and now becomes more serene. Yoga is not a panacea for everything we encounter in life, but it can help us deal with problems more appropriately. When the mind is calmer, we find better solutions, are more creative, and alert. Choose your own path How far we go when it comes to making changes in our lives depends on each individual. Try a vegetarian diet for a while, take walks in nature, and cycle more than drive. Try to get by with fewer things. These are all possible ways to reorganize our lives in connection with yoga. There are countless others. Of course, none of this is necessary, but occasionally reconsidering the excess in our lives is a worthwhile practice. Yoga can lead to new insights. Perhaps it will also give you other ideas for relaxation: for example, a bath today, a sauna visit next weekend, a good book and a delicious cup of tea in between... Perhaps you'll change your clothing style , choose different vacation destinations, and listen more closely to your inner desires. Yoga is a form of self-care in the best sense. And so, you may find yourself taking much better care of yourself in the future than you have been in the past. Healthy and delicious food Nutrition is an important aspect. It also affects the body, as well as the mind and soul. However, everyone has different favorite foods. Some people tolerate some better than others. No two bodies are the same. Therefore, there is no one perfect diet for everyone. It's important to find out what works for you personally. This process can take some time. And if you don't want to change anything in your life right now, that's perfectly fine. Those looking for a lighter, healthier diet might be well-served by Asian cuisine. There are plenty of soups here that provide the necessary fluid intake. You can also eat until you're full without the typical bloating that comes with heavy meat dishes. Asian food is easier to digest, even when you eat dishes with duck. Furthermore, the numerous vegetables provide your body with essential vitamins and minerals. This way, you get plenty of variety on your plate and, at the same time, are close to the regional source of yoga with Asian cuisine. Of course, you can also explore and try other cuisines. How about Mediterranean food? Here, too, numerous colorful vegetables are waiting to be transformed into delicious salads and dishes. You can also enjoy healthy food with our local cuisine. Some people can't shop at the market due to time constraints or local circumstances; for others, the organic store is too expensive. If you shop at a regular supermarket or go to a discount store, you can also be careful about what you choose. Choose different varieties and a variety of colors: red tomatoes, green lettuce, and yellow peppers; orange squash, white cauliflower, and black olives... There are a wealth of delicious varieties, and each color offers special qualities and enriches your menu. Buy basmati rice with it, and don't forget the spices: salt and pepper, paprika, and curry powder are just a few examples. You'll already have many essential ingredients for a delicious meal. Do you have a favorite healthy dish? Then send it to us. We'd love to hear from you. Image © shiyali / 123rf.com

Urdhva Kukkutasana - the rooster pose facing upwards Perhaps you've seen or even practiced Kakasana, the Crow Pose , in a yoga class? The feeling of finally lifting your feet from the ground and floating in the air after some time of practice is an overwhelming experience for many yogis. Urdhva Kukkutasana—an exercise also named after a winged animal—is usually a bit more difficult to perform: In the upward-facing rooster pose, the legs and feet in the air are also positioned in the lotus position, unlike the crow pose. Here you will learn a lot about this advanced exercise, which is part of the third series of Ashtanga Yoga . Name from Sanskrit Like most yoga poses, the upward-facing version of Kukkutasana is derived from a Sanskrit term for an animal. As always, the word for the pose ends with "asana," meaning "posture" or "position." "Kukkuta" is the rooster, and "urdhva" means "upward-facing." Urdhva Kukkutasana is the rooster facing upward. As with downward-facing dog, the name of an asana tells us which animal is represented and what it does. The fascination of floating In Urdhva Kukkutasana, you are anchored to your mat only by your spread hands. The rest of your body floats in the air, suspended in perfect balance by your arms. Up there, in a pose that, to the admiring observer, seems to defy all laws of gravity, you experience "Stira Bhaga," the "sublime tranquility" of the yogi. Holistic effect in the upward-facing tap Of course, this pose isn't easy for many yogis to practice right away. But it's worth learning because of its effects on body, mind, and soul. Physically, in Urdhva Kukkutasana, you train the strength of your arms as well as your core muscles, i.e., your abdominal and back muscles. Balancing in this upward-facing rooster pose also improves your coordination skills, especially your balance. You'll also benefit mentally and spiritually from this advanced Rooster Pose. Urdhva Kukkutasana not only brings you external balance, but also internal equilibrium. Advanced yogis even use this pose for meditation! Making the decision to finally lift your feet off the ground requires a great deal of determination and courage—all factors that will also benefit you in your personal and professional life. Physical requirements To train the skills for Urdhva Kukkutasana, you need asanas that provide you with the strength and flexibility specifically required for this pose and improve your balance. For balance, as you've already read above, Crow Pose is a related exercise. It's easier to perform and gives you the courage to launch your body into the air while standing on just your hands. You can gain the strength you need in your core and arms from a whole range of yoga poses. Even simple exercises like downward dog or plank pose train the necessary muscles. The flexibility you need for the crossed-legged lotus pose comes primarily from your hips. Here, on your journey to the upward-facing variation of Kukkutasana, your yoga teachers will show you the many possibilities that promote improved hip opening. These can include active postures and stretches, but also passive fascia stretching in Yin Yoga poses. Safe in the cock position When practicing the upward-facing Rooster Pose, you can place a mat or cushion in front of your body to provide a soft cushion if you lose your balance. To get a feel for the correct posture without anxiety, you can also ask a teacher or fellow yogi for assistance. Image © fizkes / 123rf.com

Visvamitrasana - The path to the balancing side angle Visvamitrasana is an advanced pose that combines challenging balance with a positive body awareness. This balancing side angle pose, as it's known in German, is intense, challenging, and one of those poses that requires not only flexibility but also support. Here you can find out how to get into the side angle, how to prepare yourself and what advantages the position offers you. Work for head and body - Visvamitrasana in application Physically, this asana offers many benefits, but it also requires strength, coordination, and a willingness to fall. This can certainly happen when preparing for the balancing side angle. Visvamitrasana simultaneously opens the hips, stretches the Achilles tendon and thigh, and improves balance and arm support—all while opening your torso through the twist. Due to the intense stretch, Visvamitrasana should be avoided if you have existing injuries or impairments of the wrist, leg muscles or hip socket. Asanas that are good for preparation include Hanuman, Prasarita Padottanasana , or Vasisthasana . A certain ease in the side plank and flexibility in the thighs are essential for achieving the correct position on your own. From there, it's only a short path to proper balance. In addition to the physical benefits, Visvamitrasana also allows you to train your entire body's coordination and increase strength, patience, and balance. Design and position First of all, you should make sure that you have warmed up sufficiently before starting the exercise; this is the only way to ensure the necessary flexibility and integrity of the muscles. First, take a wide lunge forward with your right foot, allowing you to slightly twist your left foot. Now bend your right knee slightly and press your right shoulder against your right inner thigh. Stay in this position for a few breaths, gently rocking your hips back and forth to prepare your muscles and joints. When you feel flexible enough, bring your right shoulder under your front knee. With your right arm, reach around your shin and onto the outside of your foot. Your hand should touch the floor, as should both of your feet. Remain in this position for a moment and then shift your weight back and forth between the support points, slowly shifting the force to your right hand, away from your front foot. When there's barely any weight left on your right foot, lift it off the floor and bend your leg. Transfer your foot to your left hand—you can rest your weight on your upper arm during this process. Grasp the outside of your foot with your left hand and begin to straighten your leg. During this phase, maintain good posture, pull your shoulder blades back, and rotate your biceps and elbows toward the mat. By slowly extending your leg, you now also stretch your side ribs, make sure that your head naturally lengthens your spine and turn your left elbow towards the ceiling to open your upper body. After taking a few breaths in Visvamitrasana, slowly bend your front leg back and lower your foot to the floor. Repeat the exercise on the other side. Visvamitrasana - The exercise alone is reward enough The asana Visvamitrasana is one of the more challenging positions and will require a lot of practice before you can hold the position cleanly and for a longer period of time. Visvamitrasana is extremely rewarding, and simply performing the pose correctly is a deeply satisfying feeling. By opening your ribs, stabilizing your arms, and stretching your legs, you can sustainably improve your body awareness and coordination. You'll probably experience firsthand that Visvamitrasana is a real balancing act a few times. Landing on your bottom isn't an uncommon side effect, but performing it correctly is more than rewarding. Image © byheaven / 123rf.com