Yoga BLOG
by Nick
on Feb 03 2016
Loving-kindness meditation Conflicts are commonplace in everyday life. In a society that promotes competitiveness and a desire for achievement, this is hardly surprising. Whether they occur on a personal or professional level is secondary. What matters is that they can have a destructive effect on the respective area and, not least, on our entire lives. Therefore, those who possess the ability to approach problems calmly and resolve conflicts constructively and peacefully have mastered a rare art that has the potential to transform not only their own environment but, increasingly, humanity as a whole. We're talking here, of course, about loving-kindness meditation, known in technical jargon as metta bhavana. What exactly this involves and how it is practiced are aspects that will be discussed in the following lines.
Metta-Bhavana – the path to more optimism, acceptance and kindness
But what exactly does the term 'Metta-Bhavana' mean? The Pali word 'Metta' translates as selfless love, warmth of heart, and natural kindness, while 'Bhavana' means 'development'. It's crucial to note that these qualities aren't calculated. Rather, they are truly characteristics that spring from a pure heart. The well-being of others is the focus of attention, while one's own ego takes a back seat. It's certainly no exaggeration to predict that the practice and thus cultivation of this form of meditation can bring about groundbreaking positive changes in large segments of human society, which is dominated by selfish thinking. And apart from this global effect, as a Metta-Bhavana meditator, you will find the gateway to happiness yourself. So, if you've had enough of all this elbow-to-elbow thinking and constant competition, and are looking for a way to redefine yourself and your values, thereby setting a role model for others, then you should immediately allow Metta Bhavana meditation to whisk you away on a journey that is both exciting and enlightening. You'll learn a great deal about yourself and your own feelings, as well as about others, without, for example, using autosuggestion to convince yourself that the conflicts and those who trigger them aren't really serious. Rather, Metta Bhavana empowers you to consciously experience the respective feelings, slowly calm them, and then open yourself up to new things. The positive effects of this form of meditation include a reduction in critical thoughts and moods, as well as an increase in a positive attitude toward yourself and others.
The Metta Bhavana Meditation – Step by Step
But how is this consistently beneficial effect actually achieved? A common training method for loving-kindness meditation is done in five units. The first step serves to develop a positive attitude towards oneself. Visualizations in the form of images from happier times, good wishes for oneself, etc. are often used here. The path to maximum harmony with oneself is different for each person. In the second unit, you are asked to imagine a person close to you with all their good qualities and to send them only your best wishes. In the third stage, you devote your thoughts and attention to a person you know but are indifferent to. Next, you turn your attention to someone you feel an aversion to. Don't try to gloss over obvious negative aspects, but instead focus on the person in a broader context, because you will inevitably also encounter positive elements. The final stage aims to present all four characters. First, you send everyone your sincere love and then slowly expand this in ever-widening circles to all of humanity and all living beings. Image © arsenisspyros
by Nick
on Feb 02 2016
Luna Yoga Do you desperately want children but have so far been unsuccessful in your efforts? Then practicing Luna Yoga is worth a try. This ancient and newly revived form of healing and movement is said to have almost magical effects when it comes to fertility. After all, the exercises are designed to influence the sexual organs and the pelvis in particular. Of course, this form is also suitable for anyone who simply wants to do something good for their body and optimize their emotional and mental state at the same time. Luna Yoga is designed to promote flexibility and suppleness, helping you achieve a whole new body awareness. In addition to a positive aura, you will experience unprecedented energy, zest for life, and creativity, which will support you in turning your dreams and goals into reality. In the process, you will increasingly feel the urge to express yourself and venture into exciting new areas. But what exactly does the term “yoga” mean for this groundbreaking style of yoga, not only for many women who want a baby? While the Sanskrit term 'yoga' denotes all that connects, 'Luna,' or the moon, symbolizes not only fertility but also the various cycles and constant change of life. Accordingly, the intensity and timing of Luna Yoga training are tailored to your personal mood rather than rigid schedules. You can therefore perform the workout literally any time of day or night, in any location. This very special form of exercise is, of course, best practiced by the sea, in the mountains, or in the forest. This way, you feel even more like part of an all-encompassing unity as you surrender yourself to the flowing, harmonious exercises. The most important facts about Luna Yoga in a nutshell Luna Yoga is a colorful concoction of diverse elements. These include traditional yoga from India, modern medical and psychological studies, and fertility rituals from all cultures, above all, of course, dances. It was developed in the 1980s by Adelheid Ohlig, who, after many years of studying yoga, realized that it was time to finally address the differences between the male and female body. To close the existing gap in this area, the trained journalist and linguist drew on all the insights and methods she encountered on her travels around the world. These include, among others, the aforementioned dances, but also wisdom and approaches from Ayurvedic teachings, naturopathy, and acupuncture. This is merely a sample of the numerous factors influencing the innovative theory and practice of Luna Yoga. And it is certainly impressive. Anyone who still imagines yoga as the strict and meticulous execution of relatively rigid positions will be disabused of this notion here. Luna Yoga focuses on freedom and creativity, and you can express these in each of the soft, supple movements as you wish. The positive effect on the reproductive organs is evident in both women and men. This multifaceted blend of yoga exercises , fertility dances, meditation, breath observation, and relaxation techniques not only increases fertility but also prevents potential disorders in this area. You can learn Luna Yoga in numerous studios spread across the country. The offerings range from taster sessions, workshops, and evening and weekend courses for beginners to advanced students. With a little luck, you might even get a training session from the 'creator' of Luna Yoga herself. Adelheid Ohlig is completely dedicated to the yoga style she developed and has been teaching it herself more or less continuously since 1983. Image © guniita
by Nick
on Feb 01 2016
Ayurveda treatment Why travel far away when the good things are so close? This insight undoubtedly holds true when it comes to the topic of Ayurvedic treatments. Many interested parties still mistakenly believe that they actually have to travel to the 'land of their birth'. In addition to colorful India, neighboring Sri Lanka is among the most popular destinations, which entices with a similarly diverse potpourri of sensual impressions. But the Ayurvedic treatment has also become firmly established on domestic soil, not least as part of the wellness movement, and is offered in a wide variety of locations, from the gentle version to the classically disciplined original. The question, then, is simply what exactly you imagine an ideal Ayurvedic treatment to be, and which option comes closest to this idea.
The “Knowledge of Life” as an intensive and compressed learning unit
Of course, the first thing to consider is why you are interested in Ayurveda in the first place and how you can hope to improve your quality of life as a result. Scientific findings show that the cause of many illnesses can be found in an unhealthy diet. Therefore, anyone who wants to avoid taking risks and instead maintain a strong, healthy, and vital body for as long as possible would be well advised to take appropriate preventative measures. Changing your diet to one based on Ayurvedic principles is a first and crucial step. However, since many people find it difficult to practice this diet in their usual environment, where they are constantly exposed to disturbances and distractions, participating in an Ayurvedic treatment program is a particularly good option. Furthermore, it is an ideal preventative measure, reducing, if not completely eliminating, future doctor visits. If you too would like to make significant changes to your life and finally adopt a holistic approach, then you should benefit from the millennia-old wisdom of India and adopt the principles of this proven traditional health, healing, and nutritional method.
Participating in an Ayurvedic treatment guarantees you an introduction to this new, complex, and excitingly sensual world, taking slow and deliberate steps. Not only will you learn the meaning of different foods and food combinations and their effects on your body, but you'll also gain a comprehensive insight into how to fundamentally redesign your life according to Ayurvedic standards by recognizing and valuing body, soul, and spirit as a unity.
The Ayurveda treatment as the beginning of a new, healthy existence full of energy and joy of life
An Ayurvedic treatment is usually tailored to you and your personal needs. After a medical assessment using traditional tongue, iris, and pulse diagnosis, your personalized nutrition plan will be created, including a yoga and meditation program for the duration of your Ayurvedic treatment. Generally speaking, the Ayurvedic diet consists of three meals a day, each of which contains all six rasas, or flavors, and is therefore not only nutrient-rich but also exceptionally delicious. An important principle is that there should be at least five hours between meals to ensure optimal digestion and prevent the formation of pathogenic waste products.
Yoga and meditation are inseparable elements of Ayurvedic philosophy, as lasting health can only be achieved in conjunction with an intact and balanced spiritual life and a calm mind. Given the lifestyle and diet prevalent in modern society, it quickly becomes clear that Ayurvedic teachings are more relevant than ever. After all, there are numerous studies that demonstrate the detrimental interaction of an unhealthy diet and stress as triggers for a variety of ailments. So, if you find yourself turning to unhealthy foods in situations where you get little sleep or have to overcome a variety of challenges, the yoga and meditation sessions of the Ayurvedic treatment will show you other, more constructive stress management strategies.
Image © TMingi
by Nick
on Jan 31 2016
Meditation for children As we all know, the most important things in life are learned as children. What we learn at a young age usually stays with us into old age, so we can always return to it when needed. It's similar with meditation. Perhaps you're one of those devoted mothers or fathers who want to give your children a stable framework of effective coping strategies for every conceivable challenge they can face. Perhaps your child is particularly bright, active, and at times overly boisterous, so you want to create a natural balance. What has proven successful for adults is undoubtedly good for children too. Especially in an age characterized by hectic pace, noise, and a constant pressure to consume, be it in the form of entertainment media or information technology, knowledge of meditation techniques has proven almost indispensable.
The positive effects of meditation for children at a glance
While the following list is not exhaustive, we would like to highlight some of the effects of meditation in childhood, which demonstrate that you are truly offering your child only the very best. One important aspect in this context is, for example, that your child learns the ability to self-regulate at an early age. Given that this is an area that even many adults struggle with, the development of this skill is undoubtedly to be welcomed. Closely linked to this is the control of one's own emotions. Anxiety, fear, anger, sadness, and other feelings, as well as tiredness and exhaustion, can be quickly overcome because children know where to find the calm they desperately need in any given situation. Accordingly, the pressure to perform, which often begins in kindergarten, has little effect on them. Even a widespread lack of concentration can be easily corrected through meditation. It is usually caused by sensory overload and a lack of ability to select and prioritize. A challenge that the majority of adults also continue to struggle with. It's no coincidence that meditation is often referred to as a 'journey within'. All external distractions fade, and through the exercises, children learn to focus on what is truly important. Especially during this crucial developmental phase, meditation has a doubly positive effect on the development of cognitive skills. On a physical level, children learn to control their emotions more quickly and thus lead a more self-determined and self-confident life. Meditation can also have a positive effect on physical development. According to studies, children who meditate, for example, suffer less frequently from back pain, eating disorders, and other, primarily psychosomatic, ailments, and are generally healthier.
Meditative exercises for children of different age groups
To ensure the desired success, it is crucial to find a form of meditation appropriate for the child's age. Kindergarten children cannot concentrate for very long periods of time. A minute of silence is the absolute maximum here. A playful and creative approach to meditation is also necessary to stimulate the little ones' interest. To maintain this interest, a particularly varied program that appeals to all the senses has proven effective. From dimming the room at the beginning to using various sound instruments and mantras, anything is conceivable. Meditation is also often practiced in elementary schools as part of children's yoga , for example, in a four-minute session at the beginning of each school lesson. In India, the birthplace of meditation, children reach a turning point at the age of ten, which means that from this point on they can practice adult meditation. Basically, meditation for children does not differ too much in its effect from its counterpart for adults, but rather in the 'preparation' and the time frame. Image © Wavebreakmedia
by Nick
on Jan 30 2016
Mantra meditation Are you one of those people for whom the beginning of meditation is a closed book? Then we have good news for you. With mantra meditation, you will certainly succeed in taking that first, cautious step into this fascinating and rewarding world with ease. After all, it is a particularly simple form in which everything revolves around the respective mantra. This can be a word believed to have secret powers, such as the sacred OM, or an expression or phrase that means a lot to you. For example, the mantra of letting go is used in Jivamukti Yoga meditation. The positive thing about mantra meditation is that you begin very gently and relaxed. You don't have to imagine anything abstract or concentrate exclusively on your breath or body; you can simply hold on to that word or phrase. Accordingly, mantra meditation is particularly popular with beginners because it's relatively easy to learn and, thanks to its focus on a positive conceptual formula, immediately contributes to a more optimistic and friendly state of mind. The concrete process of a mantra meditation at a glance
A comfortable sitting position is crucial for a successful meditation session. If something is pressing or aching, you'll have even more difficulty concentrating on your breath and mantra, especially if you're inexperienced. Five to ten minutes are sufficient at first. If you're starting out meditating alone, you should set an alarm. Special meditation apps are recommended, offering gentler sounds such as a deep gong as a possible alarm tone. Once you've found the optimal sitting position, you should slowly try to calm down and stop moving. The third step involves the actual meditation. You begin to relax and focus on your breathing, silently repeating the respective mantra in your head. The pattern is 'inhale-mantra-exhale-mantra'. For the mantra OM, the meditation technique would be: 'inhale-OM-exhale-OM'. In the first few hours, you will certainly have great difficulty controlling your thoughts. However, don't lose heart or resist it; simply accept it as a given and return to your mantra. Over time, you will find it easier to maintain focus, both during meditation sessions and in everyday life. Why you should start mantra meditation today – a final word Given the wellness movement, which also incorporates meditation as a cornerstone of its philosophy, it's almost surprising that there are still people who believe they can do without effective and health-promoting measures for relaxation and the promotion of personal freedom and self-determination, especially in today's hectic, noisy, and stressful world. Meditation offers protection from the outside world, with its sometimes unreasonable demands and destructive influences. During this time of silence, you gain a sense of the transience and impermanence of things and learn to let go. Accordingly, you will soon notice a greater stress tolerance and a growing sense of humor within yourself. These are qualities that ensure you don't waste your precious time and energy on trivial matters. So, if you want to be independent and not be dictated by the wishes and demands of others, but rather find and follow your own path, then this millennia-old technique offers you the ideal tools to keep you focused on your goal. Mantra meditation is particularly suitable for this, as it introduces you to a complex new subject in a straightforward manner and also promises particularly rapid and visible results. Meditation doesn't have to be an insurmountable hurdle; it can be learned easily and simply with the help of a mantra that speaks to you personally. Image © styleuneed
The twelve most important asanas in Hatha Yoga
by Nick
on Jan 29 2016
The twelve most important asanas in Hatha Yoga Hatha Yoga is one of the best-known and most popular styles of yoga worldwide. The term is derived from the words "ha," meaning "sun," and "tha," meaning "moon." The Sanskrit term "Hatha" means "powerful, conscious." This suggests that the exercises are performed with, among other things, strength or effort. What's special about these asanas is that they strengthen your body, mind, and soul. This opens the chakras and allows energies to flow freely again. You'll soon notice that you'll feel much calmer and more balanced, both mentally and physically. The more intensively you practice Hatha Yoga , the more focused and energetic your entire being will become. The wonderful effects, such as stress reduction, relief or healing of back pain, depression, sleep disorders, etc., encourage you to further develop yourself in this area. But now let us come to the twelve most important exercises, which form the basis, along with the various breathing exercises. Sirsasana means headstand and is dubbed the "king of asanas." As the first of these exercises, you balance on your elbows, arms, and head. Of course, you'll need some stamina to perform this pose perfectly. However, you'll be amazed at how much it helps alleviate or even cure many ailments and illnesses. Especially for professionals who have to spend all day at a desk, the headstand is the ideal means of regeneration. Sarvangasana, or shoulder stand . Unlike headstand, your body rests on your shoulders. Calm and normal breathing is very important. Try to hold the position for a few seconds. Over time, you can extend it to several minutes. This position stretches your neck and chest region in particular and strengthens your body overall. Halasana, also called plough pose, is also about stretching your chest and neck region. By bending your torso forward, you primarily stretch your spine, as well as your shoulders and cervical spine. Afterwards, your body relaxes in the corpse pose, Savasana. It's important to pay attention to proper breathing. Matsyasana, or fish pose. This pose opens your chest and helps you breathe better. It's especially beneficial for people with bronchial problems. It also makes breathing deeper and more relaxed. Another benefit is that you can correct postural problems because this asana reduces or eliminates pressure on the nerves. The Paschimothanasana or forward bend is one of the most important asanas of all. Pressure on the spine causes tension and pain. This exercise relieves pressure. It also rejuvenates your joints, organs, and nervous system, allowing them to function better. The important thing with this movement is not to force it. Breathe into the pose, so to speak, and try to hold it for at least 30 seconds. Bhujangasana, or Cobra Pose . Here, you must be careful not to place too much strain on your lower back. Pain should not occur. Slowly straighten your body and move it backward. Concentrate on the vertebrae and feel or visualize each one straightening up. It would be helpful if you could hold this position for a minute. If you want, you can repeat this several times. Bhujangasana primarily improves digestion, strengthens your back, helps with stress, provides relief from breathing problems, and strengthens the buttocks region. Shalabhasana, or locust pose, comes in half and full versions. Start with the first, where only one leg is raised. It's important to keep your chin tucked forward. This stretches your spine. With a little more practice, you'll be able to master the full version, where both legs are raised simultaneously. This exercise has many healing effects, including stabilizing intestinal function. Dhanurasana also means "bow pose." You're practically balancing on your stomach. Try to breathe in and out calmly in this pose. With more practice, you'll be able to hold this position for longer. The positive effect extends to the entire back and is reflected in increased flexibility. Your breathing improves, and your thighs and arms stretch. This exercise is especially ideal for the buttocks, legs, and stomach. Ardha Matsyendrasana, or twist pose . This pose stretches the entire lateral spine. This asana strengthens the vertebrae and also nourishes the nerve roots. Kakasana, also called crow pose , is primarily about developing and strengthening mental and physical balance. This pose requires more intensive practice. Over time, it strengthens the forearms and wrists in particular. The hand-foot pose, or Pada Hasthasana, primarily strengthens your legs and hips and has a positive effect on balance. In addition to stabilizing the spine, it increases blood flow to the brain, thus promoting concentration. Triangle pose, or Trikonasana, is the last of the twelve asanas. It involves a lateral bend of the body, transforming it into a more supple and flexible pose. The shoulders, legs, and hips particularly benefit from this. Image © hofred