Yoga BLOG

Enjoy outdoor time The sun is still shining: a great idea to try outdoor yoga. You can choose between outdoor classes and solo practice. Of course, you can always practice at home in front of an open window, but practicing on a meadow or a beach is definitely something different. Depending on the situation, not much more is needed than just sitting – a state of contemplation, simply leaving everyday life behind and just enjoying yourself; that is the goal. If you don't want to practice alone in public, then don't. You can breathe slowly and deeply, close your eyes, and feel the sun. Sitting is a very important aspect in Zen. Sitting quietly, in particular. Try a comfortable position that you can hold for a longer period of time. The reason: Once you begin to sit quietly, you shouldn't move for a while. Let your thoughts come and go; don't hold on to them. If you want, you can also practice listening: What do you hear? Explore your surroundings with your ears. Children laugh here, a dog barks there. The gurgling water, the crunching sand, the gust of wind in the trees – whether it's birdsong or people talking, screeching tires or the horn of a ship, there is an infinite amount to hear. And it's amazing how much you'll hear that you would have missed under other circumstances. By the way: You can bring your mat to sit on, or simply roll up a towel and pack it on your bike. Make the most of this time out. You don't have to sit for half an hour, but if you enjoy it, it's exactly what you need. Try ten minutes or fifteen minutes; then you can continue this break from everyday life with a book or a nap in the sun. You'll find that your experience of this "after-time" is completely different than if you hadn't taken any time to sit. You'll be calmer, perhaps a little dreamier. You'll be more likely to smile and simply feel completely at ease. If you want, postpone reading and sleeping and practice a bit. Don't be afraid of others watching you. They won't do it nearly as intensely as you might think. Sitting quietly should ground you so that you don't take such things too seriously. "Go your own way and let people talk," as Dante Alighieri once put it. We can only agree. By the way, you can also take someone along to sit and practice with you, so you won't be alone. So, take on a few simple exercises that you can manage, or ones you want to improve at. Stretch slowly and intensely, extending each exercise. In yoga , you often achieve your goals by staying still, by holding a specific stretch. Your muscles, which are sure to be tense, will only loosen slowly; you need to give them time. Depending on what your other exercise routine looks like—or doesn't look like—you might need a little longer. Be patient! Image © dasha11 / 123rf.com

Shavasana - The Corpse Pose Shavasana is also called corpse pose because it describes the period of rest. You lie motionless on your back so that the previous yoga class can take effect physically and mentally. The meaning of "corpse pose" or "dead silence" may seem very simple at first. But lying completely still is not comparable to lying down on the couch to make yourself comfortable. Below, you'll learn exactly how to practice this yoga pose and what benefits and positive effects you can achieve with it. Shavasana - complete relaxation at the end of a yoga class The groin is relaxed, the spine long, and the arms rest at a 30 to 45° angle alongside the torso. The palms face upward, opening the chest and shoulders. The shoulders must not be hunched. Alertness is an important characteristic. You lie on your back, completely still and motionless, keeping your attention entirely on Shavasana and fully aware of the moment. The body becomes completely silent; only the moment is present. It lies rigidly on the floor so that not even a finger moves. Breathing is permitted, but even the breath becomes very shallow and almost inaudible with complete relaxation. You should hold Shavasana for at least five and a maximum of 20 minutes. Find your own rhythm and listen to your body, because it knows best what is good for you. To exit the corpse pose, lift your legs and bring them to your chest. Then clasp them with your arms and roll from the right to the left side and back again several times. If possible, stop on the right side. Then focus your mind and breathe a few times. Use your hands to straighten up. This is how you come out of the yoga pose. What can you achieve through Shavasana? The deep relaxation phase of the corpse pose is good for body and mind after an often very demanding yoga class. Your heartbeat and breathing calm down, and restorative and regenerative bodily processes can occur. In the final relaxation, the energy activated by the yoga class is supposed to spread throughout the body. It is therefore not complete without Shavasana, so Shavasana always forms the perfect conclusion. You breathe in slowly and deeply and let your body sink into the ground as you exhale. Relax a little more with each exhalation. Your mind will calm down; remain in this restful position throughout. Your entire body is fully aware of itself. Shavasana is pure relaxation, and that is exactly how you should experience it. This is especially important because during relaxation, stress hormones are broken down and endorphins are released. The immune system is strengthened, the circulation calms, peace of mind is restored, and healing processes are promoted. Shavasana can help with migraines and insomnia. Conclusion Shavasana is an asana that you should perform consciously in order to achieve and feel deep relaxation. If practiced correctly, you can reduce stress and release negative manifestations in the body. At its best, you will experience a feeling of deep peace and pure bliss. This is why Shavasana is considered one of the most profound and mysterious miracles in the field of yoga. Make sure that when you lie on your back on the mat, you are in a comfortable position. It is important to be present, as this is the fundamental prerequisite for a deepening that you consciously perceive and feel. You experience the body of your soul in a completely relaxed and silent way. Shavasana can therefore also significantly enrich meditation. Pregnant women should place their head and chest on a cushion, and people with back pain should place their calves at right angles on a chair. Image © fizkes / 123rf.com

The Kandasana Pose - more energy in the root chakra Kandasana is a challenging pose in which the soles of the feet are seated, with the knees bent and the body facing the body. To understand this pose and its effects, you should also familiarize yourself with the term Kanda. There is an area below the Muladhara Chakra called Kanda. Kanda is of great importance in both Kundalini Yoga and Hatha Yoga . Various exercises like Kandasana aim to activate this area. Learn more about this pose below. Kanda - where the nadis meet Kanda has various meanings in Sanskrit. On the one hand, kanda means a root tuber, a bulb, or an onion. On the other hand, kanda also means section, chapter, or book. In Kundalini Yoga and Hatha Yoga, kanda refers to a place in the body where the energy channels, the so-called nadies, converge. You can locate kanda somewhere between the genitals and the anus, at the level of the perineum. Kanda is described as having the shape of an egg, rising from the pelvic floor to the navel area. It is up to 25 cm in size, but some texts describe it as even larger. Kanda is seen as a subordinate chakra . Various yoga poses aim to activate kanda and bring energy to the muladhara chakra. Siddhasana and Kandasana, among others, are aimed at activating this area. The Japanese, incidentally, locate the so-called hara in the area of kanda. Kanda is so important because not only is this area where a large number of nadis converge, but it is also the most important energy center in the entire body, which also roots the person in the here and now. Kandasana - how do you assume the pose? Kandasana is a fairly challenging yoga pose. Before performing Kandasana in your preferred pose, take a moment to relax. Sit on the floor, open your legs, and stretch them out. Then bend your knees and open your hips. Your heels should be close to your perineum. It's important that your knees stay on the floor. Now, take your left foot with your left palm and your right foot with your right palm. Lift your feet and pull them toward your body. The ankles should be turned upward—which includes a corresponding movement of the hips and knees—so that the outer part of the knees is pressed against your chest and toward your navel. Press your feet firmly against your chest, with the soles facing toward your body. Then remove your hands and leave them folded at your chest. Keep your back straight and hold the pose for about 30 seconds. Then, gently and slowly lower your feet back to the floor using your hands. Beginners to Kandasana can first perform a preliminary exercise. Here, you sit on the floor and stack two yoga blocks in front of you. While bending your legs, spread apart, place your feet on the two yoga blocks with the soles facing upwards. You can lift your bottom off the floor during this exercise. Effects of Kandasana In a spiritual practice, Kandasana activates the root chakra as described above. The root chakra, or Muladhara, is considered to be associated with a person's overall health, passion, survival, and progress. Activating this chakra helps you become rooted, literally, in life and the world. The root chakra affects the entire lower body. Kandasana is associated with supporting sexual function and can therefore help alleviate disorders in this area. Kandasana also stimulates all organs, such as the kidneys and bladder. Kandasana is also said to help calm the mind. Overall, this exercise can help stabilize you physically and mentally. Image © fizkes / 123rf.com

Vrishchikasana - Yoga Scorpio Vrishchikasana, the Yoga Scorpion Pose, is a very powerful and demanding asana. You should have a solid grasp of headstand, handstand, or forearm stand. Only then is Vrishchikasana suitable. Your muscles should be well warmed up for Vrischikasana, and the movements should be slow and not jerky, as otherwise, strains can occur. Only start Scorpion Pose once you have calmed down and are focused, and your body feels stable. Below, you'll find further useful preparation tips, instructions on how best to perform this powerful pose, which is one of the 84 main asanas, and the positive effects you can achieve with it. What is Vrishchikasana - the Yoga Scorpio? Vrischikasana describes the yoga asana scorpion. It is one of the advanced, particularly powerful inversion poses, part of the headstand cycle. Well-developed muscles in the arms and shoulders, a well-trained upper body and a high level of fitness are essential. Before that, you won't be able to master this very demanding yoga exercise. From Pincha Mayurasana, the peacock pose, the legs float above the head, with the power coming from the forearms. You achieve optimal balance with your hips. The forearms and elbows are on the yoga mat , the palms flat on the floor and the fingers are spread. The legs and knees are stretched. Breathe calmly and evenly. This will help you find your center in the pose. Look down, with your chin pointing towards your chest. You can prevent swaying by finding a point on the floor. Then slowly let your legs sink back down and come into downward dog (Adho Mukha Savasana). Now straighten your upper body. It's very difficult to maintain balance in this asana. You can rest your feet against a wall to help you hold the pose. What can you achieve with Vrishchikasana? This yoga pose can make you fit, tone your body, and improve your balance. The main areas trained are the shoulders, chest, arms, neck, back, spine, hips, abdomen, and pelvis. These are all strengthened or stretched. It is ideal for combating upper back pain. The muscles strengthened include the forearm muscles, the brachialis, and the deltoid (shoulder) muscles. It can reduce stress and relieve tension in the neck and shoulders. The scorpion pose leads to improved balance and endurance. The asana also increases blood flow to all parts of the body, including the brain. This promotes memory and concentration. Vrishchikasana can also have positive effects on your energy and mind: The asana strengthens, harmonizes, and develops a sense of balance. It has a calming effect on the mind and can help with mild depression. Conclusion Vrishchikasana, the Yoga Scorpion Pose, is developed from a headstand position. When you feel confident, bend your legs and then place your palms on the floor. Transfer the strength in this position to your forearms and palms and push yourself off the floor. This demanding asana is often difficult at first, but with a little practice, it becomes easier. Since Vrishchikasana usually takes a long time to master, the asana also develops stamina and self-confidence. It is important to only hold Vrishchikasana, the Yoga Scorpion Pose, for as long as you are confident that you can release the pose in a controlled manner. Vrishchikasana is not suitable for people with hip or back problems, heart disease, high blood pressure, or dizziness. Image © sergeyp / 123rf.com

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