Yoga BLOG

Shiatsu massage mats promise quick relaxation If you go to yoga regularly and stretch your limbs daily with sun salutations , you most likely don't suffer from persistent back pain. If meditation, guided imagery, and progressive muscle relaxation are also part of your daily routine, chances are you're a completely relaxed, physically and mentally fit person. But yoga and meditation are no longer enough when you're plagued by professional or personal stress. With a Shiatsu massage mat, you can bring relaxation and wellness into your home. How does such a mat work, and what exactly is Shiatsu? Shiatsu – pressure massage as energetic bodywork Who doesn't enjoy a soothing massage from time to time? Perhaps you've already been to a physiotherapist, a tantric massage therapist, or a Thai massage studio to loosen your muscles and give your body some relaxation. If you've tried several types of massage or different massage therapists, you'll certainly know that each massage is unique. While some massage therapists knead your muscles vigorously, others work more gently and try to connect with you on an energetic level. A Shiatsu massage is a finger pressure massage in which the massage therapist uses their body weight and attempts to establish an energetic connection with you. For a Shiatsu massage, you need to be open and mindful. Shiatsu massage is based on the Chinese meridian system and the concept of the "five elements theory." During the massage, you lie comfortably on a mat on the floor. The goal of such a massage is to restore energetic balance and thus strengthen health and well-being. You won't find a trained Shiatsu masseur in every city. Of course, regular massages aren't exactly cheap either. Shiatsu massage mats promise shiatsu and thus relaxation for everyday life. What are these mats? Shiatsu massage mats It's a wonderful idea to have a mat where you can receive a highly effective massage in a very short time at the touch of a button. Depending on how much you're willing to invest, you can get a large Shiatsu massage mat with numerous features or a simple seat cushion with rotating massage points. You place the Shiatsu mat on the floor or on a comfortable chair where you can find a comfortable position. The mat is powered by an AC adapter or an integrated battery. The Shiatsu massage mat contains rotating spheres or vibrating fields. When you lie down on the mat, you can activate the massage function for specific body areas, such as the lower back, upper back, or neck area, and enjoy a gentle pressure massage. More exclusive models also feature heat functions or red light points. If you use a Shiatsu massage mat regularly, it's worth investing in a high-quality model. Purchasing such a massage mat is a good idea if you want to treat yourself to some relaxation every now and then and find it difficult to attend yoga classes regularly during stressful periods. However, using a Shiatsu mat is not recommended for chronic or severe back pain. In these cases, you should consult your doctor or physiotherapist beforehand to determine whether such a mat would be a useful addition to your therapy. Remember that even a short massage will only bring relaxation if you truly immerse yourself in it. Turn off your phone and the doorbell and play gentle, relaxing music in the background. What does the Shiatsu massage mat have to do with Shiatsu massage? Trained Shiatsu massage therapists note that a massage mat and a real Shiatsu massage have almost nothing in common. They recommend treating yourself to a real massage every now and then. However, if you want to bring a little wellness into your home, a high-quality Shiatsu massage mat can provide you with a short break from everyday life. These breaks allow you to pause for a few moments and feel deeply into your body. Image © sylv1rob1 / 123rf.com

Yoga as therapy Whether mental or physical, serious illnesses initially pull the rug from under our feet. Those who aren't born with a disability and are familiar with this condition, but are instead torn from a vibrant work and private life, must completely reorient themselves. Some activities and movements may no longer be feasible; others must be restarted and relearned. An accident results in visible injuries, a difficult-to-recover stroke of fate causes inner pain – both are equally important, because suffering is always an individual matter: What one person can cope with quite well after a while can derail another for the rest of their life. Concentration against the carousel of thoughts Yoga can help in many cases. The exercises (asanas, breathwork, meditation) are performed with concentration on a simple mat or a stylish meditation cushion . The aspiring yogi is completely at peace with themselves and forgets the world around them for a while. This concentration prevents them from brooding: an important point not only for mental health problems. Every healthy person experiences this healing power when their thoughts are collected and not running around like wild horses. Above all, this running around is useless; it very rarely leads to practical solutions, but instead causes incredible stress, which, in turn, is an additional burden for the body. It is precisely this grounding, the inner letting go, and the calmness inherent in these powerful exercises (both physical and mental strength) that bring the body into harmony with itself. Mind and soul relax, and everyday problems lose their significance for a while—ideally, for a longer period. If we embrace this, we can find lasting peace, even if our living conditions are not (or no longer are) what we would like them to be. Being single can make some people just as unhappy as living in a wheelchair: We should therefore not compare or judge one situation with another, because unhappiness can mean something different for everyone. So everyone finds their own approach to yoga: One attends a class, another learns from a friend, a third already knows a bit and takes a closer look at their books or DVDs. Some practice in the morning when everyone else is still asleep, while others prefer to try it in the hour between finishing work and watching the evening news. Perhaps you split up your yoga routine and prefer to start with a candle in the morning; instead, you treat yourself to comfortable clothes and a mat in your favorite color in the evening. Therapeutic-professional yoga Incidentally, there are doctors who are also trained in yoga therapy. Such specialists combine Western wisdom with Eastern healing powers. They work holistically, a trend that is fortunately becoming increasingly popular here as well. Ayurveda and similar treatments are often found here. It's not just about quickly prescribing medication for a specific illness; that has often proven to be a short-term, but not long-term, solution. One thing is certain: the body won't heal if the mind works against it; and the mind won't be permanently at peace if the soul is ill. Yoga continues to be used by yoga therapists, similar to physical therapists. The trainers are often yoga teachers who have completed additional training. The goal is to find exercises that are individually suited to the patient, incorporating the body, mind, and soul. Last but not least, there is also a course combination of yoga and psychotherapy for committed therapists. Yoga can therefore be used as a preventative measure against the onset of illness, as a companion during the healing process, and as long-term support for both mental and physical ailments. It's definitely worth a try, because in addition to improving your constitution, practice also offers peaceful moments for yourself. And who doesn't need that? Image © yommy8008 / 123rf.com

Balance Yoga "I want to find my inner balance." "I feel like nothing is right with me anymore." Many sayings and emotional expressions revolve around the topic of balance. Yoga helps you train your balance, experience a sense of inner equilibrium, and rediscover your stability. Are you in balance? The tree pose is one of the most well-known asanas and clearly demonstrates time and again that many people struggle to maintain balance safely. Balance Yoga offers a mix of physical exercises, breathing techniques, and relaxation methods that support you in your search for balance. There are different levels at which you can be in balance or imbalance. Your external balance is easy to recognize. Those who can hold balance asanas effortlessly have a well-balanced body and can sense their equilibrium with strength and mindfulness. Balance is also an important topic within your body. On a mental level, balance is closely related to the virtues of serenity and calm. Those who are quick-tempered, easily upset, or find themselves confronted with sudden emotional outbursts should strengthen their mental balance. Fundamentally, balance is always achieved when opposing forces are exactly equal in strength. While striving for balance, it's important to combine it with self-confidence and clarity. Otherwise, there's a risk of overadaptation, which is considered a negative exaggeration of balance. If you want to strengthen your balance, you'll find many positive suggestions in yoga. In addition to the exercises explicitly suggested in Balance Yoga, appropriate mantras and nutritional tips will also help you restore your equilibrium. Ayurvedic cuisine always aims for a balancing effect and helps you discover the ideal food for your dosha. Balance Yoga – what you can do to strengthen your balance The use of strength and relaxation, dynamic exercise sequences and phases of pause – Balance Yoga is about practicing the seemingly opposing elements in such a way that their interaction has a balancing effect. Among the 84 main asanas, you'll find some simpler and more difficult balance exercises. An example of an easier exercise is the Eagle Pose (Garudasana). In this balance exercise, you wrap your left foot around your right calf and your left arm around your right. The centering you experience in this asana will help you grow in your sense of self-determination. Ardha Chandrasana—Half Moon Pose—requires a bit more flexibility and practice. This asana is reputed to immediately reduce feelings of stress and significantly strengthen inner balance. Dancer's Pose (Natarajasana) is an incredibly powerful balancing exercise. It is modeled after the dancing Shiva, who constantly destroys and recreates the universe. The balancing position on one leg is usually only achieved after extensive practice. But the perseverance is worth it: Natarajasana reveals the insight that the opposing forces of destruction and creation create a balance from which deep inner contentment can grow. Warrior III, the headstand, and the handstand are also prominent balance exercises that you'll encounter repeatedly in yoga. Vasistasana, the side plank pose, is a balance exercise that requires both flexibility and strength. Even if finding your balance is just one of many goals of your yoga practice, with the appropriate mindfulness, you can easily discover your equilibrium again and again. In different phases of life and everyday life, certain influences gain the upper hand and make you seem either angry or depressed, too loud or barely audible. On a physical level, such an imbalance causes pain. It's not always easy to resist the dominating influences and maintain balance. However, constantly working on your balance will help you achieve the stability that truly makes you happy. Image © szefei / 123rf.com

Karmapa Meditation The Meditation of the Gyalwa Karmapa The Gyalwa Karmapa (Black Hat Lama) is the title of the head of a specific school within Tibetan Buddhism. He is the highest lama or buddha of the Karma Kagyu school, one of the four central traditional schools of Tibetan Buddhism. Currently, there is the 17th Karmapa, the 17th head of the school. The Karmapa Meditation dates back to the 16th Karmapa, Rangjung Rigpe Dorje. He lived from 1924 to 1981 and left the Western world and Tibetan Buddhist centers a meditation that is especially helpful and intended for daily practice. The Diamond Way The Karmapa Meditation is referred to as the Diamond Way, and the associated centers are accordingly known as Diamond Way centers. They are oriented toward the Buddhism of the Karma Kagyu lineage and are explicitly intended for people from Western cultures who wish to live the Buddhist teachings for themselves. In teaching the meditation and the associated texts, the focus was on fostering a deeper understanding for people who are native to and socialized in the Western world. Diamond Way centers are run exclusively by lay people, and Buddhist teachings are passed on by trained lay people. Merging with the qualities of the Karmapa should lead to peace within oneself and to be able to use and implement one's own positive resources in everyday life. The four basic exercises The basis of Karmapa Meditation is initially four classical basic exercises (ngöndro). They have been tried and tested for more than a thousand years and are based on experience and the traditions of Tibetan Buddhism. These exercises serve as the foundation for all further meditations, including Karmapa Meditation. The exercises are based on specific meditation texts and aim to reflect on values that play a central role in daily life. These values include, above all, the ability to empathize, taking responsibility, living a life of generosity, and being rooted in steadfastness. Meditation on the Teacher The Karmapa Meditation is also called "meditation on the teacher." The teacher is understood as enlightened, and the meditation serves to share in the enlightened qualities. The personal experiences gained during each meditation should be transferred into one's daily life and allowed to have an impact there. The Karmapa Meditation is the main meditation practiced at all Diamond Way centers. To prepare for the meditation, one first observes one's own breath and practices deep, even breathing. During the actual meditation, one must deliberately visualize the teacher, the 16th Karmapa, and mentally connect with him. This is not about the teacher himself, but rather about his enlightened qualities. The meditator tunes into these qualities with the goal of recognizing them within themselves and, as a result, applying and implementing them in everyday life. The implementation Karmapa Meditation is offered at all Diamond Way centers. Those new to Tibetan Buddhism are well advised to attend an introductory talk, which is usually offered at all centers. The center teachers also offer courses and meditation events where the Karmapa Meditation can be learned and practiced. The Karmapa Meditation is expressly intended and suitable for people who are actively engaged in life. Even if you haven't yet had a deeper insight into Tibetan Buddhism, this form of meditation is suitable for you. It is aimed at beginners and advanced meditators alike and emphasizes practicality and direct experience. Integration into daily life and personal routine is considered essential. Meditation is a process that is part of one's personal journey and is intended to provide strength and energy for daily challenges. Image © rixie / 123rf.com

Shiatsu massage cushion Many people are familiar with this: neck and back pain, which can cause restricted mobility, headaches, migraines, dizziness, and nausea. Often, there's not enough time to seek professional help from an experienced therapist. Shiatsu massage pillows are not just the latest trend in this regard, but a welcome way to easily relieve neck and back tension. This article shows whether the pillow lives up to its promise. Everyone is familiar with neck and back pain, especially those who spend the whole day in front of a computer screen. Cramped muscle groups are often responsible for other complaints, which often include Headaches and migraines nausea Visual disturbances dizziness Restricted movement If the symptoms persist over a longer period, they often become chronic. In recent years, many trends claiming to be effective for neck and back pain have taken over the market. However, only a few products have been truly convincing. The Shiatsu massage pillow seems to delight many users because of its rotating massage heads that knead the muscles. The massage pillow is equipped with a switchable heat and red light function to ensure optimal blood flow to the muscles. Shiatsu – effective & soothing Shiatsu is a form of massage that originated in Asia. This soothing massage is typically performed using the thumbs, fingers, and palms of the hands, although elbows and knees are also used. A Shiatsu treatment combines manual and energetic techniques to bring body and mind into harmony. While the Shiatsu massage cushion won't replace a comprehensive and in-depth Shiatsu treatment, the rotating spheres can relieve the pain of tense muscles. Many users of the Shiatsu massage cushion are enthusiastic about the product's ability to mimic the targeted massage of a Shiatsu treatment. After a strenuous day at work, you can relax comfortably on your sofa and enjoy the soothing effects of the Shiatsu massage cushion. A massage pillow against pain & stress The Shiatsu massage cushion mimics the kneading and circling movements of fingers and thumbs. Four rotating massage heads, arranged in pairs, apply targeted pressure to the muscles. The Shiatsu massage cushion is covered with a fluffy pillowcase that can be washed in the washing machine if necessary. Due to its size, the massage cushion can be used not only for the neck and back, but also for the legs to loosen muscles after a jog. A switchable light and heat function provides additional relaxation. But can the Shiatsu massage cushion really replace the expert hands of an experienced therapist? Therapist versus pillow – what the Shiatsu massage pillow can really do Once the massage cushion is in place, massage balls knead the muscles with circular movements. Two massage levels provide a more intense and less intense massage, which is usually performed on the sofa at home. Both the massage and the switchable light and heat function ensure optimal blood flow to tense muscles and create a pleasant warmth. The heat gradually relaxes the muscles, alleviating or even eliminating painful discomfort that can arise from tense muscles. However, there are some points of criticism that many users aren't convinced by. The first negative point is the noise level of the motor, which makes it difficult for users seeking relaxation to unwind. Another drawback is the fact that the massage cushion occasionally moves. This is due to the rotating massage balls, which rotate either left or right. However, if the cushion is secured with an armrest or a pillow, nothing stands in the way of a relaxing massage. While the Shiatsu massage cushion provides relaxation and loosens muscles, it can hardly replace the hands of an experienced therapist. Using fingers and thumbs, a Shiatsu therapist can more effectively palpate and specifically treat muscle tension. A Shiatsu massage is comparable to acupressure, which influences the body's energy pathways. In this way, Blockades Muscle pain Joint problems Respiratory diseases Indigestion Sleep disorders be treated successfully. Conclusion While the Shiatsu massage pillow has some criticisms, its pain-relieving and relaxing effects are still impressive. If you want to relax on the sofa and loosen tense muscles, the massage pillow is a good choice, but it's unlikely to replace the hands of an experienced Shiatsu therapist. Image © alextara / 123rf.com

Sun Yoga – a special yoga tradition Sun Yoga is also known as Hot Yoga. It combines tried-and-tested classical yoga exercises with high temperatures in the practice room. The basic idea behind it is to adapt to the conditions found in India, the homeland of yoga. Temperatures in India are considerably hotter than in Western cultures. The increased heat is artificially created in the practice room to induce similar biochemical reactions in the body as is the case in India. Effects of Sun Yoga The high temperatures in the exercise room are intended to stimulate the cardiovascular system sustainably and improve long-term fitness. The heat necessitates increased water consumption, which in turn is intended to promote the body's detoxification and purification processes. Sun Yoga also reduces the risk of injury, which can occur especially among beginners due to excessive practice. The high temperatures prevent the body from cooling down during the relaxation phases of the exercises. How Sun Yoga works Sun Yoga is practiced in affiliated yoga schools and offered in the form of courses. A series of exercises is designed to address the entire body. All cells and the entire organ system benefit from the exercises. Stress is reduced accordingly. Regular practice sustainably improves fitness, thus ensuring coordinated and balanced posture. Flexibility is generally increased, and strength is built. Regularly performing the exercises for approximately 90 minutes at least three days a week can often result in a significant reduction in numerous symptoms, even those that have previously been chronic. These include, in particular, symptoms associated with arthritic conditions, respiratory problems, and back pain. In addition to the physical effects, Sun Yoga aims to create a connection between body and mind, increase the individual's energy level, and bring participants closer to a spiritual level of consciousness. Suitability of Sun Yoga Most people generally tolerate exercises in higher temperatures well. Even those with high blood pressure or circulatory problems can usually cope well with the heat. If you have current or chronic cardiovascular problems, you should always consult a doctor beforehand to see if the high temperatures during Sun Yoga are a problem. Sun Yoga Integration Sun Yoga is offered by the respective schools or yoga studios and is integrated into the centuries-old traditions of yoga. The most common styles include Hatha Yoga and Vinyasa Yoga . Hatha Yoga is primarily about establishing balance between body and mind through three building blocks: breathing exercises (pranayama) , physical exercises (asanas) , and meditative exercises . Vinyasa Yoga focuses on physical exercises and breathing exercises. In Western cultures, however, meditation is rarely included in the practices. Sun Yoga exercise sequences In most cases, several exercise options are offered. They vary in composition and each has a slightly different focus or is geared to the different needs and abilities of the participants. The temperature in the practice room is 40 degrees Celsius for most classes. The duration of a practice session can vary between 60 and 90 minutes. Some sessions alternate evenly between static asana exercises and relaxation phases. Others have a fixed sequence, usually consisting of 26 asanas combined with two breathing exercises. A particularly challenging sequence is usually offered, aimed at experienced participants and comparable to an active full-body workout. For some practitioners, 40 degrees Celsius is too much room temperature, or at least too high for beginners. For this reason, a Sun Yoga session is usually offered at a slightly lower temperature of 35 degrees Celsius. Image © gloffs / 123rf.com

Start anew with yoga Time and again, there are situations in life that we view as crossroads: relocations, job changes, or major accidents are among them. Children move out, parents die, or we recover from a serious illness. We usually view the difficult moments from which we emerge as more serious than the good ones. This is why a wedding, while wonderful, is seen as less of a life-changing event than a divorce. Evolutionarily, we are programmed to avoid and resolve difficulties rather than to revel in the good things. This makes sense when we consider the life situations of our earliest ancestors, who were all about survival by being able to quickly assess critical situations. This all seems far-fetched, but this is precisely why we experience upheaval and change, stress and excitement much more intensely and remember them more lastingly than the beautiful moments in life. What we're getting at here? The fact that when we're starting over, whatever the kind, we can use a good inner and outer framework to overcome this deep-rooted shyness, sadness, or discontent. And that brings us to the idea of trying yoga! A particularly elegant yoga mat is rolled out in the new apartment, and the nearest available class is attended in an unfamiliar city – in this case, we also casually and pleasantly make new contacts. These are always important, but we need good friends, friendly neighbors and acquaintances, and every possible social contact especially urgently when we're not feeling well. Whatever affliction we're currently putting behind us, yoga can be a valuable aid. Simply relax: For this very simple exercise, close your eyes and place a silk pillow over them. You can also use the eye pillow in the corpse or dead man's pose—usually the final position after your workout. A meditative environment can also be the starting point for a new beginning: We offer incense sticks or singing bowls for this purpose. To do this, choose a meditation cushion in your favorite color, sit down in comfortable clothing and posture, and close your eyes. Do you know a mantra you'd like to hum? Otherwise, try the famous Om, the perfect sound used by yogis for thousands of years. It consists of the sequence of A, U, and M. Then take a break and feel your body's response. If you wish, you can also glide a mala through your fingers. These prayer and meditation beads can be worn as jewelry around the wrist or neck; otherwise, the beads (ideally 108, a sacred number for Buddhists and Hindus) are passed through the fingers, similar to a rosary: a calming gesture with powerful power. The different lengths are created by the various designs and materials. We also offer several color variations. You can receive a mala as a gift, or you can give one to someone for a birthday or other special occasion. These are all ways to make a fresh start with yoga in a peaceful way. This will help you find balance and find yourself. You can also do your daily or weekly exercise sessions, then take a relaxing bath and pamper yourself with our fragrant soap . Perhaps you could use the fascia massage roller with your partner or a good friend: It's much more fun to massage each other instead of doing it alone. The relaxation is also significantly greater when we don't have to do anything ourselves during the massage, but can relax completely. Image © Krisdog / 123rf.com

Heart Chakra Meditation Definition of chakras In traditional Hindu and Buddhist concepts, as well as in yoga, chakras are considered energy centers located along the body's central longitudinal axis. There are seven different main chakras. The perspective on the chakras varies somewhat depending on the underlying teaching. The key commonality is the assumption that various physical and mental symptoms, as well as organ regions, can be associated with the chakras, which are influenced by blockages on the one hand and openings on the other. The consumption of certain teas, herbs, foods and aromas is considered just as helpful for balancing chakras as meditation or the use of special healing stones. The heart chakra The heart chakra is the fourth chakra and generally represents love, affection, empathy, security, and the kindness of the heart. It is located in the center of the chest at heart level. It is associated with the color light green and the element air. The heart chakra lies exactly in the middle of the seven chakras and is considered the link between the three upper and three lower chakras. From a spiritual perspective, it is also understood as the connection between the worldly and spiritual realms. The heart chakra is associated with various themes, including forgiveness, surrender, the ability to trust, and the ability to feel pain. Karma is also associated with the heart chakra. Physically, the heart and lungs, as well as the chest, circulatory system, and immune system, are connected to the heart chakra. The more open and sensitive the chakra, the more beneficial the positive influence on the corresponding organs. Heart chakra meditation during yoga A heart chakra meditation can look different depending on the particular yoga school. Every yogi who offers a corresponding meditation offers their own variation. What they all have in common is the effort to open the heart chakra. To do this, it's important to release any blockages and free yourself from stress. For meditation, it is essential to choose a quiet and undisturbed place. The sitting position is either the lotus position or the cross-legged position. The hands are placed loosely on the thighs. If you wish, you can open them with the palms facing up, but the back of the hands in the upper position is also fine. Close your eyes, and gently and as relaxed as possible, focus your attention on the position of the heart chakra. It is helpful to first get a feel for the current situation. Are there any disturbing influences or pain, light or heavy feelings? Fantasizing about light and brightness in general can help open the heart chakra. In your imagination, you can let the light flow through your heart and chest. The image of brightness will automatically lead to the chakra gradually opening. Helpful meditation exercises in motion In addition to light imagination, various breathing exercises ( pranayama ) are considered essential for opening the chakra. These are performed in conjunction with opening the chest. To do this, sit and breathe calmly, spreading your arms out at chest height. As you inhale, the arms are extended outward and then brought together again as you exhale. Another exercise is performed while standing. Here, the eyes are open, and the focus is initially on a calm flow of breathing. Both hands are placed on the heart chakra. Feel the rhythm of the heartbeat with the palms. As you exhale, both arms are moved horizontally forward and the right leg is placed forward. As you inhale, return to the starting position. Furthermore, all exercises based on backbends are helpful for opening the heart chakra. The classic sun salutation , which has an activating and invigorating effect, is also considered an ideal exercise for opening the heart chakra. Yoga beginners are recommended to take a guided chakra meditation. This not only explains the position of the heart chakra, but also teaches a number of helpful meditation exercises that can be practiced together. Image © goku347 / 123rf.com

Aerial Yoga Like many exciting yoga trends, aerial yoga also comes from the USA. It was developed by the creative acrobat and founder of the group AntiGravity , Christopher Calvin Harrison. So if you've always wanted to fulfill your dream of flying, want to do something for your fitness at the same time, and are looking for a variation on the otherwise perhaps somewhat overly serious yoga workout, then this is the right place for you. Because aerial yoga is primarily about fun and not so much about spiritual moments. Perhaps this relaxed form of yoga also leads to more introspection, as nothing is tense or forced here. Rather, it's about letting go, and you'll do that easily and automatically when you're dangling in one of the giant trapeze fabrics and are reminded a little of your toddler years. While in other forms of meditation and yoga, the mind still represents an obstacle, and a negative attitude can inevitably lead to a blockage that you first have to resolve in a lengthy process, in aerial yoga you have no time and certainly no interest in encouraging any skepticism that might arise. Rather, from start to finish, it's all about fully enjoying the exhilarating moments of suspended animation. The special features of Aerial Yoga at a glance Although aerial yoga exercises may seem daring at first glance, they are a yoga technique that can be practiced by both young and old. The appearance of a more demanding yoga style is deceptive. In fact, many stretching exercises are much easier in the air because the body weight is significantly reduced. The asanas performed in the inverted position are particularly suitable for those who suffer from back problems. This position relieves pressure on the back and neck, thus achieving a state of maximum relaxation. Furthermore, all muscle groups are strengthened and the internal organs are massaged. In addition to these aspects, aerial yoga also proves beneficial when it comes to building confidence in a world characterized by constant change, instability, and uncertainty. Of course, the inversion movements in particular have a corresponding effect, as they ensure that you reach a state of letting go. This encompasses all the essential elements in life, be they everyday problems, worries or desires, during your yoga exercises in the air you gain a new, healthier perspective on the things that really matter. It is certainly not surprising that the swinging motion alone provides a wonderful counterbalance to the often one-sided physical strain of work and dissolves potential stress within minutes. Experts consider a combination of aerial yoga and classic exercises on the ground to be ideal. Whenever traditional yoga causes you too many problems and you are too tense and cramped for some particularly difficult asanas , an hour in the air proves to be extremely relaxing. Of course, aerial yoga, which in short is a harmonious blend of Pilates , aerial acrobatics and the familiar yoga positions on the ground, also has other positive factors to offer as a standalone workout in addition to the advantages already mentioned. These include the development of natural balance, the feeling of protection and security and, last but not least, the not to be underestimated fun factor, which has a positive effect on body, soul and mind equally. Of course, this can only be a limited, theoretical description of this increasingly popular form of aerial yoga. You'll experience the full extent of its positive effects once you sit in the soft acrobatic cloth yourself and finally have the opportunity to relax not only your limbs but also your soul. Image © dmytr / 123rf.com

Is yoga “esoteric”? The answer is simple: It depends on how you define "esoteric." Some people understand it as an interesting secret doctrine, perhaps with a mystical approach; new insights into unusual things that most people neither understand nor recognize. Others use it to dismiss "unreasonable" things; for them, anything is esoteric that science can't prove, that sounds strange and is beyond their comprehension, or that they instinctively reject. Incidentally, this derogatory attitude has only existed since the 20th century. Before that, esotericism was very elitist, something only for select groups of people like scientists, and sometimes even only for initiates. This gave it this mysterious, fantastical, and even cult-like character. Esotericism essentially means nothing other than "relating to the inner." Esoteric content Today, these two groups—esoteric fans and those who reject it—continue to oppose each other. Esotericism encompasses a wide variety of topics: Native American and Far Eastern myths, gurus and lunar calendars, crystal healing and pendulums; geomancy, clairvoyance and clairaudience, fortune-telling, card reading, and the famous round table readings for contacting the deceased. Alongside the spectacular, there are deep religious mysteries that elude conventional knowledge; dream interpretation, spontaneous healing, theosophy, telepathy and telekinesis, and the spiritual relationship to numbers. Yoga seems downright "harmless" in the context of some of the rather dubious practices, which we find almost indistinguishable from charlatanism. Nevertheless, it cannot be ruled out today that some of these topics will one day gain conclusive evidence or become as widely accepted as we know them to be. Gymnastic exercises and spiritual experiences So, the question is what your personal yoga looks like, or rather, what you want to adopt from the ancient tradition. If you view yoga purely from a sporting perspective, the asanas have no esoteric elements, but are on a par with Pilates and gymnastics . The breathing exercises can also be explained quite well by biological processes, such as nasal cleansing, more oxygen for the organs, and so on. Meditative exercises, on the other hand, are already in a transitional stage. Here, sensitive people can experience extraordinary and strange experiences; some might even speak of soul journeys or other flights of the mind that are difficult to explain and thus esoteric. If we now consider the concept of meridians, which originates from TCM, Traditional Chinese Medicine, and only slowly gained acceptance in the West, we are already entering a realm that was once considered esoteric but is now considered entirely acceptable. Health insurance companies have even begun to cover acupuncture treatments under certain circumstances. In contrast, areas like kinesiology are still not recognized treatments. Nevertheless, they work wonders in many cases, and even people who have never dealt with them respond and are healed. Various forms of exercise The current influx of yoga classes is greater than ever. Tai Chi, Qi Gong, Zen , and similar practices are also popular, but by a considerable margin; perhaps because yoga can also be seen purely as relaxation and exercise. No one needs to change their diet or delve into the deepest secrets of yoga; they simply practice dog , cat, and tree poses . In contrast, Tai Chi and other forms offer special exercises such as rooted walking, the swimming dragon, and the visualization of capturing the chi and directing it to the lower core. Some people may have difficulty with this. Yoga is therefore less esoteric in our part of the world, as so many people now practice it that it can hardly be described as a teaching "only for the initiated." Incidentally, (unlike in the Far East) more women than men attend classes with their yoga equipment ; some others may prefer to practice secretly at home. In this respect, we suggest: simply enjoy “your” yoga, whatever your stance on the subject of esotericism! Image © styleuneed / 123rf.com

Yoga and meditation Clarification of meditation The term "meditation" is actually a paradox, because its translation conveys something that is often considered the greatest obstacle. Meditation goes back to the Latin term "meditatio" and the Greek word "medomai." Both words mean reflection, contemplation, and consideration. In fact, meditation is primarily about concentrating, "collecting" the mind, and, if possible, achieving a state of emptiness. Ideally, emerging thoughts shouldn't be explicitly addressed or considered. Instead, you should let them pass and focus on yourself. Connection between yoga and meditation Meditation is considered an essential component of yoga. It is considered both a standalone exercise and a special spiritual practice intended to focus and calm the psyche or mind. Meditation is not tied to any particular religion and can be practiced by atheists and agnostics alike. It serves as a means of inner contemplation and a direct connection with oneself. Yoga offers a variety of meditation techniques designed to relax both the body and mind. When the entire system is at peace and calm, stress is reduced, and the body regenerates. Positive effects are often observed, such as the regulation of pain, heart rate, and blood pressure, and a strengthening of the entire immune system. Many meditating yogis state that they are only able to cope with their daily workload and intense encounters because they meditate regularly. Meditation helps them build a certain resilience against the demands of everyday life and deal effectively with stressors and their own resources. The meditation techniques are a helpful part of yoga in this regard. Many people who practice yoga exercises also meditate, sometimes without even knowing it. Asanas performed in silence, in which a posture is held still for a certain period of time and one concentrates on the breath, is already a form of meditation. Forms and framework of meditation Meditations are often accompanied by many different aspects that give them structure and help the meditator concentrate. The variations are diverse and are usually based on mindfulness exercises or special breathing techniques. Other forms of meditation include a mantra or a personal affirmation that is repeated mentally and also serves to focus on one's center. The mantra "Om" is probably one of the most well-known forms. It is also possible to choose a German word that the meditator associates with something. Such a personal mantra could be "calm" or "peace," for example. A helpful practice, especially for beginners , is a recurring period of time that is firmly integrated into daily life and serves to establish a general sense of regularity. Early morning and dusk in the evening are considered ideal. If possible, a quiet, undisturbed space should be available that no one enters during meditation to avoid distractions. Practical application The essence of yoga meditation is a comfortable, upright sitting position combined with calm breathing. Here, it's important not to view any wandering thoughts as a distraction, but rather to let them pass by calmly. It's not helpful to force yourself to calm down, as this would achieve the opposite. Rather, it's about focusing and concentrating on your breathing, which requires some practice, especially at the beginning. Meditation beginners are well advised to practice for a maximum of five minutes. The duration should be increased slowly and gradually to avoid overexertion. Attending an introductory meditation seminar can often be helpful. In many cases, a few minutes of meditation are also integrated into a regular yoga class, usually at the beginning and end of the practice session. Image © cmfotoworks / 123rf.com

Meditation effect Meditation was long considered a practice primarily practiced by nuns, monks, or those seeking spiritual development. However, meditation has now become firmly established in the secular sphere and is highly recommended by medical professionals of all disciplines. It is therefore worthwhile to take a closer look at this training method, which is so effective for health, well-being, and mental fitness. In this context, it is worth pointing out that there are now a wide variety of forms of meditative practice, each of which is guaranteed to offer something to suit your personal preferences. Perhaps you have hesitated to experience the beneficial effects of meditation for yourself through practice because you are not enthusiastic about the quieter versions. If so, the good news is that there is now a wide range of different meditation techniques that are sure to suit you better. Examples include dynamic meditation and movement forms such as yoga, qigong, and tai chi chuan. The benefits of regular meditation practice at a glance Meditation primarily affects the brain and is often referred to as a fitness workout for the "gray matter." Since negative emotions always begin with a thought, the mental control you learn through meditation also has a positive influence on your emotional world. In this way, you become the conductor of your thoughts and emotions, not the other way around. Uncontrolled emotional outbursts, fear, anger, and depression are thus a thing of the past, because in meditation, you learn to maintain focus despite all external influences and to only allow thoughts that support your development. It is therefore hardly surprising that experts already consider meditation a secret weapon for the treatment and prevention of a wide variety of ailments. The focus here, of course, is primarily on psychosomatic illnesses, which are becoming prevalent in our hectic society. In a time when our constant attention is required and we are almost inundated with information, it is difficult not to lose sight of our goal. Meditation teaches us to concentrate on the essentials and to eliminate all distracting factors. This will not only improve our quality of life in our personal lives, but also boost our performance at work. Meditation is proving revolutionary due to its far-reaching positive effects on every area of our lives. With this simple technique, you hold your destiny in your own hands and can, in the long run, live the life you've always hoped for. Aside from the beneficial effects on your mental, physical, and emotional health, meditation also contains a certain amount of spirituality. Through this intense introspection, you will learn to constructively engage with existential questions about topics such as transience, illness, death, loss, and meaning, or rather, to accept the unresolved problems of our existence. Consequently, you will enjoy every single moment more intensely and feel a never-before-seen gratitude for life. Numerous brain research studies prove that this is not just a hopeful assumption, but a fact. Because our brain isn't static but changes depending on the demands and stimulation it receives, it's up to us which part we develop further. Meditation can therefore help us lead a self-determined life, free from the opinions of others and the control of our conscious or unconscious negative thoughts. Furthermore, meditative practice increases our awareness and equips us with the necessary strategies to confidently handle even emergency situations such as conflicts or extreme experiences like loss, pain, etc. In the long term, meditation makes a decisive contribution to developing a positive attitude toward ourselves and others, one characterized by respect, tolerance, understanding, and compassion. Image © byheaven / 123rf.com