Yoga BLOG

Uttanasana - the standing forward bend Uttanasana is a yoga exercise that allows you to optimally stretch and gently expand your body. This asana can also have other very effective effects on your body and mind. Below, you'll learn what these effects are and how Uttanasana is performed. You'll also receive tips on what to keep in mind and who this exercise isn't suitable for. What exactly is Uttanasana? Ut means intense, tan means to stretch, and asana stands for position or posture. Uttanasana is a standing forward bend, ideal between two strenuous standing asanas. You can also perform the exercise on its own. It helps you become more aware of and aware of your body. To achieve this, however, you should practice Uttanasana daily, breathing deeply and evenly while relaxing. You can increase the duration of the exercise over time until you reach 15 minutes. How is Uttanasana performed correctly? Uttanasana is performed standing up. The starting position is Tadasana, Mountain Pose . Stand with your feet together, on your heels and the balls of your feet, and hold your arms at your sides. Your weight is shifted slightly onto the balls of your feet. Your thighs are engaged, but your legs are not hyperextended. Relax your face and neck. Inhale and, as you exhale, bend forward through your pelvis. Keep your legs straight. Beginners can also bend their legs slightly. This also applies to people with mild back problems or shortened hamstrings. The stretch is created solely by your body weight. With each exhalation, stretch and lengthen your body until your palms are resting on the floor to the right and left of your feet, or at least your fingertips are touching it. Try to lengthen or open the space in your upper body. Your upper body, head, and neck should be loose and relaxed. Simply let them dangle and feel the deep relaxation. Gaze down at your legs. Stay in the pose for 30 to 60 seconds. You can increase this time over time. The longer you stay in the standing forward bend, the more intense the experience and effects will be. With regular practice of Uttanasana, flexibility will increase over time. However, it is important to perform the asana mindfully. To end the pose, place your hands on your hips and slowly straighten up, vertebra by vertebra, while inhaling deeply. Your back should be straight, not curled. Make sure you breathe calmly and deeply during the pose. Otherwise, you may feel dizzy when you exit the asana. Beginners may find the pose very unfamiliar or uncomfortable at first. However, pain should not occur. Those with serious back problems or knee or thigh injuries should approach this asana with caution. What effects can you achieve with Uttanasana? The exercise can be used to reduce stress, as it has a calming effect on the nervous system and helps restore balance. At the same time, Uttanasana has an invigorating and energizing effect. If performed correctly, you will feel a stretch in the lumbar region and the back of the leg muscles. It has a relaxing effect, opens the shoulders and neck, and strengthens the legs. The exercise is also said to relieve stomach discomfort and menstrual cramps, as it stimulates the abdominal organs, regulates blood pressure, and, if performed daily, significantly improves well-being. Conclusion The intense stretch may feel uncomfortable at first. Give yourself plenty of time, because with regular practice, you'll feel the positive effects of the asana more clearly. The more mentally relaxed you are in the asana, the more intensely you'll notice the positive effects over time. Image © fizkes / 123rf.com

Marichyasana: Sitting like a sage Marichi is an important figure in both Hinduism and yoga. The son of Brahma is considered one of the seven seers and, in this Indian belief, the forefather of humanity. It's no wonder that the name Marichi also has such an impressive significance: Translated, the name means "thunderbolt" and thus characterizes the impetus for humankind on Earth. This figure was honored with several yoga poses. This pose is the Marichyasana pose, which has been numbered in its various variations for simplicity. The beneficial effects of the swivel seat With its holistic effect on body, mind, and soul, the twist pose is one of the most important yoga exercises. It doesn't matter whether you practice Marichyasana at Level I, II, or III. As many examples in yoga demonstrate, you always practice wherever you are. You'll discover options that allow you to improve your performance level, reaching your limits without exceeding them. The same applies to Marichyasana, whose healing effects you can feel at every level. You can decide for yourself which version works best for you! The effect on the body rewards you with a wide range of positive benefits. First, the spine and back are stretched and strengthened simultaneously, depending on the part and side. This contributes significantly to muscular balance. This is important for a stable torso, which you need for all your everyday movements and also for yoga. In some cases, you can also relieve or even eliminate minor back and hip problems with Marichyasana. The shoulder area is also stretched. This may be particularly helpful if you have to work a lot on the computer at work or otherwise have one-sided strain in this area. And: Tension in the shoulder and neck area is often the cause of headaches, which you can also get under control with the healing twist pose. The twisting position also often has a soothing effect on the internal organs. The organs on one side of the abdomen are gently massaged by the rotation. This can relieve digestive problems such as bloating or constipation. The Marichyasana pose has a revitalizing effect by stimulating the nerve pathways that originate in the spine. It stimulates your mind and often banishes a gloomy mood, making it a good antidote to stress and promotes well-being. Good to know: The easy version of the Marichyasana pose can also be performed on an office chair. This valuable yoga pose can also recharge your batteries at work . Note contraindications If you suffer from insomnia, you should ask your yoga instructor to show you an alternative to Marichyasana, as its energizing effect may be counterproductive to falling asleep. You should also be careful if you suffer from migraines. If you have back pain with a medical cause, it's best to ask your doctor or physiotherapist whether and to what extent you can perform a twist in your back. Try and experience different Marichyasana variations Marichyasana has the advantage that you can choose the variation that feels best for you at the moment. The classic pose is the twist pose, sitting on a mat or blanket. You begin practicing in a long seated position with straight legs. It's important to maintain an upright spine even here. Imagine that the crown of your head is being pulled upwards as if by a thread! Now bend one leg and pull the foot close to your buttocks. Bring the opposite arm with the elbow over the bent knee. With the other hand, support yourself far back on the floor and twist your upper body towards the side of the bent leg. Hold the asana for a few breaths. Advanced practitioners clasp your arms behind your back. Important: Never forget to practice in reverse! Image © anderm / 123rf.com

The Partridge Pose - Kapinjalasana The Kapinjalasana pose is a yoga exercise that will not only challenge you with strength, coordination, and willpower, but also requires an excellent sense of balance. Kapinjalasana requires strength in the back and core muscles, the obliques, and the legs, as well as in the shoulders and arms. However, with a little skill and patience, you can slowly work your way up to this challenging asana and benefit from the Partridge Pose. Warm-up and preparation Since Kapinjalasana not only requires muscle work and stretching, but also stretches the sensitive back area while keeping your body off the floor, it's important to warm up properly beforehand. Pay particular attention to the front of your thighs, back, and arms. Before performing the pose, you should also make sure you have a firm grip on the floor, that your yoga mat won't slip, and that you're gliding over sweat stains. It may sound obvious, but you'll need a non-slip base. To ensure you are truly ready for this asana, you should have no trouble performing Vasisthasana and Natarajasana , as Kapinjalasana combines the balance, strength, and back stretch of both asanas into one complex pose. The claim of execution You can start the exercise directly in Vasisthasana, the side plank, or move from the plank into Vasisthasana. Here, your left hand moves toward your left foot and you twist your body. While your right foot touches the floor, your left foot rests on it. Reach your left hand toward the sky, making sure your hips don't slump to the floor. Now lift your left leg, initially straight, and then bring your heel toward your buttocks. Be careful not to tip backward during this phase; you can compensate for the pull by pushing your hips forward. Now bring your left arm so that it forms an extension of your spine and bend it behind your body. Grab your foot (or a band to extend the lever) and push your hips further forward, arching your body like a bow. Once you feel comfortable in this position, you can slowly tilt your head back to elegantly complete the spinal extension. Now release your foot without letting it snap and slowly return your arm and leg to the starting position (Vasisthasana). From here, reach Plank (Phalakasana) and begin the exercise on the other side. In the description, Kapinjalasana may sound as if it is easy to achieve, but in practice you will quickly realize that this exercise places high demands on you and your body. Tools and assistance A band looped around your foot can help you achieve the back stretch even if you can't quite reach around your foot. If reaching the band is a problem, ask a partner for help. You might also have trouble with balance. If you find yourself wobbling slightly or falling over during the exercise, you should move your head as little as possible. The backward stretch in Kapinjalasana is not recommended for beginners. Instead, find a fixed point on the floor in front of you or on the wall and stare at that point. This will give you an anchor that will stabilize you even in shaky moments. If you have serious balance issues, try doing a side plank against a wall. This allows the sole of your foot to rest against the wall, preventing you from slipping. Kapinjalasana for body and mind Physically, Kapinjalasana is a very demanding exercise that stretches the back and legs. You'll also experience strengthening in the lateral muscles of the back, abdomen, and hips. The exercise also optimally activates the shoulders and upper arms. Performing it can help you develop a better sense of your body and find inner balance. It also promotes circulation and discipline—and, last but not least, Kapinjalasana is one of those asanas that's fun even when you fail. Image © fizkes / 123rf.com

Laghu Vajrasana: Heart Opening in Small Thunderbolt Pose It's one of those yoga poses that stands out for its expressive posture and striking name: Laghu Vajrasana, even its name, demonstrates that yoga is always connected to the highest and incorporates the divine and nature into a holistic approach. The pose itself is a single opening to life: hips and heart are equally open to encounter the world in all its facets. The asana is easy to describe: The practitioner moves from a heel-seated pose into an intense backbend. This continues until the crown of the head rests on the earth, connecting with our roots. Thus, Laghu Vajrasana is one of the exercises that shows us that we have both the roots of our origins and our connection to the highest, and that we cannot be lost. For greater stability and a harmonious finish, the hands rest on the thighs in Laghu Vajrasana. The effects of Laghu Vajrasana: beneficial for body, mind and soul Like most other yoga asanas, the Thunderbolt pose offers holistic, tangible benefits. Your physical and mental well-being, as well as your soul, are positively influenced. Physically, your abdominal and chest muscles are intensely stretched. This gives you an upright posture and, by expanding your chest, allows you to breathe more freely. In Laghu Vajrasana, the weight of your body rests on the heel seat, making this asana a good option if you want to specifically strengthen your legs. The exercise also has a positive effect on your spine: It improves your spinal mobility and stimulates the spinal nerves in the vertebral canal. In the emotional and spiritual realm, you'll benefit from engaging in a posture that's not entirely ordinary and, at first, not entirely comfortable. Through the intense backbend, you place yourself in a virtually defenseless position, as you open your heart, and learn that you are still supported and protected by the earth and the highest. This often reduces anxiety and can also be helpful if you occasionally suffer from depression. Step by step to the asana Laghu Vajrasana belongs to the second series of Ashtanga asanas. It's a physically demanding exercise that's best approached gradually if you don't already have the necessary leg strength and flexibility in your muscles and spine. The individual warrior poses are particularly suitable for leg strength, giving you strength and stability with each exercise. Flexibility in the spine and the front of the body is particularly improved with all backbends. Camel pose is ideal for this, as this asana allows you to gradually move into the backbend and also mentally engage with this pose. When you feel fit enough to enter Laghu Vajrasana, assume the heel seat. Before you begin the backbend, consciously stretch your body vertically and aim the crown of your head toward the highest. Only then do you gently ease into the backbend, grasping your ankles with your hands. When your head reaches the floor, hyperextend your throat and ground the crown of your head. If you want to exit this asana after a few calm breaths, support this by gently pulling your hands on your ankles. If you need a block, you can help : simply place a suitable yoga block under your head, then you won't have to go so far into the backbend at first! Contraindications: If you have problems with your neck, back, or knees, your yoga teachers will be happy to recommend alternatives to Laghu Vajrasana. The same applies if you suffer from headaches or high blood pressure. Image © comotomo / 123rf.com

Kumbhaka: holding the breath in yoga As a yogi or yogini, you know that yoga consists of several elements, such as asanas, breathing exercises , relaxation, and meditation. Among the classic breathing exercises you may encounter during your yoga classes is Kumbhaka, the conscious holding of your breath. Here you'll learn everything you need to know about this beneficial and effective breathing practice. In yoga, your yoga teacher will likely often encourage you to take a full breath. This breath, at its beginning and end, marks the two main times you can use the yogic breathhold: Bhaya Kumbhaka means holding your breath at the end of a conscious exhalation. Antara Kumbhaka, on the other hand, is holding your breath after a full inhalation, i.e., when your lungs are full. Yoga also offers a third variation: In Kevala Kumbhaka, you consciously breathe shallowly, but without interrupting your rhythmic breath flow by holding your breath. Your body as a "vessel" Like many other asanas and practices, the name Kumbhaka comes from Sanskrit. The word means "holding the breath," but also "breathing exercise." The word "kumbha" is important for a better understanding of the targeted control of breath. It means "vessel" or "pot" and shows you that your body is a space that you can consciously fill with breath or energy. In this context, you are probably already familiar with the terms "prana" (life energy) or "pranayama" (conscious breathing) in your yoga practice. Conscious or unconscious breath holding during Kumbhaka Some things in yoga happen intentionally and controlled, others completely automatically. Breathing pauses in yoga practice can also be divided into two types in this context. First, there is Sahita Kumbhaka. This is the breathing pause we just introduced to you: consciously holding your breath at the end of an exhalation or inhalation. Once you have mastered this, there is also the possibility that the breathing pause can occur naturally at any point in your breathing cycle, without you having to force it or even try to force it. This breath holding is called Kevala Kumbhaka. It is an important step on the path to perfect mind control, as described in Raja Yoga . Beneficial effects on body, mind and soul Especially when you pause for breath while your lungs are full, you experience a multitude of positive effects on your body and mind. All your organs are enriched not only with oxygen but also with life-giving energy, prana. This ensures that all metabolic processes in your body are vitalized. Your muscles, digestion, cardiovascular system, and nervous system benefit from this. Furthermore, the volume of air your lungs can hold is increased. Another bonus for your well-being: your immune system can be sustainably strengthened. At the beginning there is mindfulness A gentle approach to Kumbhaka is to first observe your own breathing. You can do this by sitting or lying in silence in a comfortable position. Observe your natural breathing rhythm without trying to influence or judge it in any way. Over time, you will notice that your breath pauses briefly both at the end of the inhalation and after the exhalation, before then returning to its own, unique rhythm. When you recognize this, you have already developed a good feeling for your breathing. This awareness provides a solid foundation for experiencing the relaxing effects of Kumbhaka. Here's a quick tip: Many yogis find it easier to hold their breath while inhaling, meaning with full lungs. But no matter how you gradually approach Kumbhaka, you should always ensure a calm atmosphere and avoid practicing on a full stomach. Gradually make the breathing pauses a little longer, always as you feel comfortable. Image © madrabothair / 123rf.com

The Vishnu Mudra for cleansing the energy channels Vishnu Mudra is a pranayama exercise, a breathing exercise in the category of balancing alternate nostril breathing. Alternate nostril breathing is called "Nadi Shodhana" in Sanskrit. Translated, this means "cleansing the nadis," where nadis refer to the energetic channels in the subtle body. The nadis must be free of blockages and impurities so that prana, or energy, can move freely. Only then can we experience joy, balance, and harmony. To practice Vishnu Mudra, the index and middle fingers are bent toward the ball of the thumb. The ring fingers, thumb, and little fingers are spread apart. The thumb and ring fingers are used to alternately close the nostrils to support alternate nostril breathing. Incidentally, Vishnu Mudra is named after an important Hindu god. Vishnu is the protector of the world, who ensures that the universe is kept in balance. In this respect, the name of the mudra can also be derived from the effect of the alternate breathing that is regularly applied with it, in which the energetic and physical energy flow is kept in optimal harmony. Vishnu Mudra in practice The Vishnu Mudra hand position is used in the active nostril breathing exercise in yoga. As already described, the index and middle fingers of the right hand are curled toward the palm, while the remaining fingers remain spread out. The thumb and ring finger are gently placed on either side of the nose. While inhaling through the left nostril, the practitioner closes their right nostril with their thumb. The subsequent exhalation occurs through the right nostril, which is then released. At the same time, the left nostril is closed with the ring finger. After inhaling through the right nostril and exhaling through the left, the alternate nostril breathing cycle is completed. Variations of Vishnu Mudra This pranayama is repeated several times after completing a cycle of alternate nostril breathing. Different techniques can be used. One of these is alternate nostril breathing without breath retention, i.e., breathing without pauses. Many people find this technique more comfortable, as some feel tightness when holding their breath. A good breathing rhythm is to count to five while inhaling. The exhalation occurs without pause, but for a longer time than the inhalation. Ideally, you should quietly count to 10 while exhaling before continuing with the short inhalation. Nadi Shodhana with breath retention is practiced with pauses in between, although this breath retention can be held for different lengths of time. One possible breathing rhythm is to count to three during the full yoga inhalation, then close both nostrils with the ring finger and thumb and count to twelve, and then exhale for six seconds. This type of alternate nostril breathing can have different proportions. A basic rhythm of inhalation-breath retention-exhalation, for example, is 1-4-2. Alternate nostril breathing with Vishnu Mudra can also be performed with a rhythm of 3-6-3, 4-16-18, or even 5-20-10. When practicing alternate nostril breathing with or without pauses, it is important that the practitioner feels comfortable. If you feel unwell or dizzy, you should immediately stop alternate nostril breathing and return to a normal rhythm. It is best to begin alternate nostril breathing with Vishnu Mudra slowly, without pauses, and with a shorter breathing rhythm, gradually increasing the intervals and pauses as your practice progresses. Effect of Pranayama Vishnu Mudra Vishnu Mudra is said to have several positive effects. This pranayama supposedly balances the right and left sides of the brain, improving concentration and preparing for subsequent meditation. The astral energy channels are cleansed, allowing energy to flow freely again. Furthermore, the practice of Visnu Mudra calms the mind and reduces stress. Deep and slow breathing, especially when combined with breath retention, improves energy levels, as life energy can be better absorbed with slow breathing and breath retention. Most yogis feel refreshed, rested, centered, and energetically recharged after practicing Vishnu Mudra. Image © fizkes / 123rf.com

With Self-Inquiry Meditation to Realize the Divine Self Self-inquiry meditation is a technique used to develop self-control, self-knowledge, and self-development through progressive meditation and concentration exercises. The practice of self-inquiry meditation is structured step by step and aims to discover the divine self, also called Atma, within us. Meditators place the question "Who am I?" at the center of the meditation process. This is followed by the question of our existence, namely, who we are. Before the meditator attains knowledge of Atma, they must explore and thoroughly examine the three levels of consciousness: "conscious," "subconscious," and "unconscious." Only when these three contents of consciousness have been brought to consciousness and purified can the gateway to a higher consciousness open. The phases of self-inquiry meditation In Self-Inquiry Meditation, the practitioner first begins by creating mental calm and physical relaxation. This physically and mentally relaxed attitude is a prerequisite for engaging in the training of imagination and the ability to concentrate. Only then can the meditator focus on the contents of their own consciousness, which consist of ideas, ways of thinking, and characteristics. In this phase of Self-Inquiry Meditation, one begins to detach themselves from preconceived opinions in order to become neutral and unbiased. Only with such an inner attitude is it possible to engage more deeply with the emotions and the realms of consciousness in meditation and to experience love, understanding, patience, and contentment. During this phase of meditation, disturbing negative aspects often arise, feelings such as envy, anger, fear, or vanity, which must be examined and overcome. The four levels of consciousness To practice Self-Inquiry meditation, it is important to know which levels of consciousness there are to explore. The path through the various levels of consciousness is divided into eight stages of practice, each with a different focus for meditation. The first encounter during meditation usually takes place in the conscious mind, where the journey into the self begins. This is followed by an introspection into the subconscious, where all impressions and experiences from the present life are stored and manifest in the form of feelings, images, and perceptions. Staying in this level of consciousness usually demands a great deal of attention and time for Self-Inquiry meditators. This is where analysis, recognition, and resolution take place. In the subconscious, the meditator finds karmic remnants from previous incarnations. The superconscious is the goal to be reached, where the entire universe is at home and union with our true self is possible. Self-inquiry meditation in practice Meditating usually means breathing, perceiving, non-thinking, and experiencing. Self-inquiry meditation, like many other meditation practices, can be practiced according to these principles. It lasts between 10 and 20 minutes to begin with and can later be extended to 30 to 60 minutes. To prepare, assume a comfortable sitting position in which you can remain motionless and relaxed. It is important that your upper body is upright and your back, neck, and head form a straight line. Your hands rest on your thighs or knees in Chin Mudra. Then you close your eyes and begin to relax the facial muscles. Next, focus your relaxation on your forehead, lower jaw, stomach, and elbows. For the next five minutes, concentrate on calming your thoughts and feelings and sinking further into a relaxed state. Before concentrating on the respective practice level, you chant an OM. After the corresponding practice level, the meditation exercise is also concluded with an OM. To conclude the self-inquiry meditation, rub your palms together and place them on your face to warm up the facial muscles. Then, lean your upper body forward until your forehead touches the floor to slowly stimulate circulation. Only then, and after you've straightened up, open your eyes again. Image © madrabothair / 123rf.com

Jalandhara Bandha - the chin lock Jalandhara Bandha stands for chin lock. The name of this exercise is composed of the different parts of the term: "jal" stands for the throat, "jalan" for the net, and "dharan" metaphorically represents current or energy. This exercise therefore involves a throat or chin lock, which is intended to control the energy flow in the nerves and bloodstreams of the throat and neck. Anyone who wishes to practice Jalandhara Bandha must therefore embrace the idea that they can specifically direct the energies in the body – this is also the foundation of yoga. Furthermore, it is a relatively undemanding physical exercise in which breathing plays a very special role. Execution of Jalandhara Bandha in practice To begin the exercise, you need to assume the classic meditation position. Your knees or feet are crossed and resting on your thighs. You can use your palms to support your knees, which will automatically extend your arms as well. Right at the beginning of the exercise, start breathing. Inhale deeply and hold your breath, keeping your hands on your knees. Now raise your shoulders toward the ceiling or sky, while keeping your upper body straight and leaning slightly forward. You are now ready to move into the next position for Jalandhara Bandha. To do this, press your chin firmly against your chest or directly between your collarbones. The goal is to tightly close both the esophagus and windpipe. Now focus on the Vishuddhi Chakra and hold your breath for as long as it feels comfortable. Try not to overexert yourself, as the purpose of the Jalandhara Bandha exercise is by no means to make you feel like you're suffocating. On the other hand, you should hold your breath for at least as long as it is challenging but still comfortable - for example, as if you were diving. When you want to take a breath, lift your head and exhale deeply. The exhalation is complete as soon as your head is back in a straight position and is no longer pressing on the area around your collarbone. You can now repeat this exercise three to five times. Always give yourself enough time to find yourself and inhale enough air before holding your breath again and moving into the chin lock. After three to five repetitions, the Jalandhara Bandha is complete, and you can move on to the next exercise. The Jalandhara Bandha is ideal simply because it's not physically demanding. No one needs to contort themselves or have strong muscles, as the entire exercise is performed comfortably seated in the meditation position. Therefore, it's perfect for beginners or simply for when you want to calm yourself down and "wind down." What is the Jalandhara Bandha for? First of all, you should only consider this exercise if you don't have thyroid problems or asthma (or other lung diseases). If this is the case, discuss the exercise with your doctor and ask if it's okay for you to perform it several times a week. The exercise is said to awaken and strengthen the body's energy centers. Furthermore, holding the breath automatically trains the ability to hold your breath, just as divers do. It's said that the exercise can stimulate thyroid function and/or have a healing effect on various throat conditions. Image © lightfieldstudios / 123rf.com

Yoga in autumn Autumn is here – and for many, it marks the beginning of a time with far too little exercise. Dog owners are significantly more out and about than those without four-legged friends. Do you occasionally go for an autumn walk with friends or family? That's certainly welcome, too. But overall, it seems that most people are leaving their bikes at home more often, preferring their cars, and can't be persuaded to go outside in wind and weather. What about you? And if you're looking for a new way to exercise: How about a yoga class for a change? Most people are more motivated when they join a group rather than working out alone at home. It's best to ask a friend if they'd like to start with you. You'll likely stick with it longer if you have a weekly yoga date. Refuted counterarguments Too strenuous, too expensive, and no accessories? No problem. We have the right tips for you here, too. "Too strenuous" is admittedly a killer argument. Perhaps it's a deep reluctance to exercise. The only thing that helps is trying. There's nothing more to say. "Too expensive" doesn't work. Adult education centers' courses are quite affordable. If you prefer to train on your own, you can borrow courses in book form or on DVD from the library, buy them secondhand, or find free videos online. The argument about the lack of accessories also points to costs. Otherwise, it is also a sign of unwillingness. There is not much we can do about this unwillingness. If that is not the case, we can help: Many beginners think they need seat cushions, special mats, and other things. But that is not necessary for the time being. A simple exercise mat costs only a few euros. Adult education centers usually have mats in stock. Yoga studios have everything you need, such as blocks. To start with, all you need is comfortable clothing: a T-shirt and sweatpants or leggings. You can train either in socks or barefoot. You may also be asked to bring a blanket and a towel, but that should be enough. Meditative Yoga Autumn is a time for inner reflection. Not only do we enjoy being at home, we also slowly begin to prepare for the quiet season. Some people are already planning Advent calendars and Christmas presents. During this quiet time, the idea of meditative yoga matures and is easier to implement than in summer. Anyone who relaxes perfectly after their asanas, for example, has already taken a large step towards becoming a yogi. The " dead man " position is ideal for this: Lie on your back with your arms and legs stretched out loosely. Your eyes are closed, as is your mouth. Breathe deeply and calmly. Just let your thoughts wander; don't hold on to them. If you fall asleep, that's okay too. But the room shouldn't be too cold so you don't wake up freezing. There are variations to this description. You can use a knee roll and a pillow . You may also want to cover yourself with a light blanket. Some people like to light candles and otherwise keep the room fairly dark. In that case, please make sure the candles can burn down safely in case you fall asleep. Tea lights on fireproof surfaces or in attractive glass containers are suitable, for example, and floating candles are also a good choice. Image © Soleil / 123rf.com

Jnana Yoga - Yoga of True Knowledge Jnana Yoga – also called Gyana Yoga – is concerned with the search for knowledge and salvation. It is therefore also called the "yoga of true knowledge." Jnana Yoga is thus the highest stage of the yoga paths, so that Bhakti Yoga or Karma Yoga, for example, are considered "merely" preparatory to purifying the mind. It is also part of the teachings of "Advaita Vedanta." It is about recognizing that there is no duality of subject and object. This means that there is no distinction between humans, the world, and God. Rather, everything forms a unity, and the world into which we are born with a body and thoughts is a pure illusion. Jnana Yoga represents the method of this realization. Jnana Yoga is ultimately about discovering, in a ritualized way, who you are, the origin of all being and thus the unchanging reality (Brahman). Another goal is the overcoming of ignorance (avidya). You are meant to find yourself and shed all learned, traditional untruths, such as that some people are more valuable or that gender roles exist. In this way, you will attain your true self, a changed self-awareness, and inner peace. You are meant to experience your strength, courage, and joy. Hinduism is also about liberation from reincarnation, which occurs due to ignorance in a previous life. How is Jnana Yoga performed? Jnana Yoga is typically practiced in four steps: First, a yoga teacher will convey the ideas behind the yoga path to you. This is called the listening phase (Shravana). In the second step, you should reflect on what has been said (Manana) and, if you have any doubts, enter into dialogue with your yoga teacher. This is followed by the meditation phase (Nididhyasana), through which a state of realization is achieved. The fourth step (Anubhava) represents perfection, that is, the realization of the self. If you make it to Anubhava, you have reached the truth. The scholar Swami Sivananda reported this truth in his book "Yoga in Daily Life." In it, he describes how Jnana Yoga aims to attain a sense of invincibility and immortality. The ultimate goal is liberation from all everyday worries, including the fear of death. For realization also means seeing that mortality does not exist. Means of salvation During the four-phase process, various means of realization and liberation are available to you. This includes, first of all, the knowledge of what is reality and what is illusion (viveka). Furthermore, "vairagya" supports the path to realization. This involves renouncing everything worldly, including the sexual urge. The Sanskrit "neti neti," which means "not this, not that," also helps you gain realization, as it helps you understand what is not Brahman. Furthermore, a strong desire for liberation (mumukshutva) must be present during Gyana Yoga. Meditation is initially focused on proper breathing. Furthermore, it should consist of several different formulas that you should repeat daily. These formulas include the utterance "OM-Compassion" or "OM-Patience." This should make these and other virtues, such as charity and courage, second nature to you ("Shad-sampat"). You should become an embodiment of these virtues. Other formulas relate to the idea behind Vedanta. Typical phrases include "You are That," "I am not this body," "Everything is just a long dream," or "I am immortal." Another thought you can incorporate into your meditation is that of unity and diversity. See yourself not as an individual, but as part of a unity. Here, there are no differences, discord, or multiple thoughts; rather, harmony and unity prevail. You can recite formulas such as "The whole world is my home," "Everything is One," or "I see through all eyes." Image © fizkes / 123rf.com

Surya Bhedana Pranayama - the sun breathing Surya bhedana pranayama should be performed in the morning, as this yoga exercise makes you alert and energized. It can improve your thinking and reaction time, while also improving your mood and alleviating depression. Thus, with Surya bhedana pranayama, you'll ensure a successful start to the day. What exactly is surya bhedana pranayama? Surya bhedana pranayama is a breathing technique in which you inhale through your right nostril and exhale through your left nostril. This breathing exercise aims to increase solar energy, which is also considered hot energy. Therefore, surya bhedana pranayama is also called solar breathing. If you often have cold hands or feet, you should do this exercise to warm yourself up. It strongly activates solar energy. It is responsible for activity and physical movement. How is surya bhedana pranayama performed? You sit in Siddhasana , Bhadrasana , or Padmasana . Simply choose what is most comfortable for you and close your eyes. Then form the Vishnu Mudra with your hands and close your left nostril with the little finger of your right hand. Now breathe in deeply and slowly through your right nostril and close it with your thumb. Count to two as you inhale. Then hold your breath and practice Jalandhara Bandha, counting to eight. Press your chin against your ribcage. Concentrate on your skull and the top of your head to channel the energy into it and cleanse it. The roots of your hair and fingertips will begin to sweat. You won't achieve this right away. Gradually increase the breath-hold time until it's optimal. Always hold it for as long as is comfortable. To exhale (without bandha), open your left nostril. Exhale through it and count to four. Repeat this exercise in the same form up to five times. What positive effects can you achieve through surya bhedana pranayama? This breathing technique activates the sympathetic nervous system. It can help raise low blood pressure. It warms the muscles and opens the nasal passages, allowing you to breathe through both nostrils. Surya bhedana pranayama can help with sinus problems and contribute to the prevention of hay fever, colds, and bronchial asthma. This yoga practice can also kill intestinal worms, eliminate intestinal diseases, and help with gas in the gastrointestinal tract. It can also provide relief from rheumatism, tension-related headaches and migraines, as well as various types of neuralgia. The breathing technique also has positive effects on the mind. Sun breathing awakens the mind and increases responsiveness. It promotes clear, logical, and analytical thinking. New energy is absorbed and the nerves are strengthened. Surya bhedana pranayama can lift the mood and improve depression. For whom is surya bhedana pranayama not suitable? People who are very nervous, aggressive, or overactive should not practice this breathing technique, as this can exacerbate these tendencies. The same applies to situations in which you are agitated or internally tense due to certain events. In these cases, you should also avoid it. Furthermore, Surya Bhedana Pranayama is not suitable for people suffering from high blood pressure or fever. It will further increase the heat in the body. It is also not recommended during menopause, as hot flashes can increase significantly for the same reason. This technique is also not suitable for diarrhea. Conclusion Surya bhedana pranayama calms the mind and has many other positive effects. Make sure you breathe through your right nostril. Gradually increase the intensity. If you find it easier, you can even do the exercise without kumbhaka, or breath retention, or jalandhara bandha, or throat lock, at the very beginning. Just experiment and see if the breathing technique becomes easier for you. You can then integrate it into the practice over time. Image © dimol / 123rf.com