Yoga BLOG

Zen meditation Stress and hecticness often dominate everyday life. This constant strain wears on our nerves over time, which is why we long for more peace and relaxation. One of the most effective meditation techniques is Zen meditation, also called zazen , which relaxes the mind and body. Many people feel overwhelmed by everyday life. When the stresses of daily life take their toll on the body, burnout is only a matter of time. Relaxation and meditation exercises can help prevent total exhaustion. One of the best-known and most popular meditation techniques is zazen, which originates from Zen Buddhism. In zazen, the mind and body finally find peace. You find an inner stability that defies daily stress. Zazen – sitting & waiting Even the Buddha practiced daily sitting meditation to control his thoughts and strengthen his mind. Zazen, a sitting meditation from Zen Buddhism, is also known as "Shikantaza." Zazen doesn't seem that difficult. However, the practice often looks different because thoughts are reluctant to silence. Zazen means "silent sitting." It focuses attention on the breathing in order to become fully aware and mindful. Zazen by no means achieves a dreamlike state. You are in the here and now, in a space where your thoughts play no role. The goal of Zen meditation is to sit without thinking about anything. Those who practice this meditation technique regularly will not achieve enlightenment immediately, but they will experience significantly more peace and relaxation. Calm through everyday life What exactly happens during zazen is still unclear. However, researchers have discovered that the density of gray matter increases. Gray matter is a component of the central nervous system responsible for memory, language, and attention. Therefore, zazen appears to be a kind of training program for the brain. Regular meditation, however, has a positive effect not only on the mind but also on the body. More and more studies prove that meditation is an effective antidote to stress. Zen meditation can not only relieve headaches, but also fatigue Neck and back pain inner restlessness Heart palpitations Difficulty falling asleep and staying asleep Although Zen meditation is not a panacea, it does alleviate many symptoms, especially those that are physically noticeable. Meditating while sitting – posture & breathing When practicing zazen, it's important to maintain an upright, but not rigid, posture. A zafu, a round cushion that's also considered a symbol of zazen, is particularly helpful. Because the zafu is 10 to 15 centimeters thick, you can sit upright naturally without unnecessarily straining your back muscles. Your left hand rests in your right, with both thumbs lightly touching. Traditionally, zazen is practiced in the lotus position, with both legs crossed so that you first place your right foot on your left thigh, before placing your left foot on your right thigh. If the lotus position causes pain, you can also place one foot on your thigh or sit cross-legged. Your posture should always be relaxed and not tense. Breathing plays a crucial role in zazen. During Zen meditation, you breathe particularly deeply and calmly. Your breath flows into your belly before slowly leaving your body. Thoughts that occupy your mind during meditation should drift by like clouds. If you find it difficult to let go of thoughts and images at first, you can also count your breaths. Conclusion Zen meditation is an excellent way to calm the mind and reduce stress. Those who practice Zazen regularly approach the stresses of everyday life with calm and serenity. Zazen is not only beneficial for the mind, but also for the body, as typical stress symptoms are alleviated after just a few sessions. Image © og_vision / 123rf.com

Hatha Yoga exercises Hatha Yoga is a branch of yoga that—as distinct from spiritual forms of yoga—is considered a physical form of yoga. This variant is understood as a separate stage on the path to spiritual yoga. The term "Hatha" in Sanskrit means strength and tenacity. It refers to the effort required to achieve one's goal through practice and dedication. Hatha Yoga can be traced back to the 14th century. It was first mentioned in the famous classical yoga text Hathapradipika by the yogi Svatmarama. Perspectives on Hatha Yoga are complex and multifaceted. Different yogis had different views, which led to three central works on the subject today. In addition to the Hathapradipika, these are the Gherandasmhita and the Shivasamhita. Today, Hatha Yoga is practiced primarily in Western Europe and the Americas. When people talk about "yoga" in general, they generally mean the Hatha Yoga form. The associated exercises are very extensive and complex. They primarily include cleansing exercises, body postures, breathing exercises, and energy exercises. Kriyas - The cleansing exercises In Hatha Yoga, the Kriyas (Sanskrit: action, deed) techniques are among the central yoga exercises . They are referred to as cleansing exercises that define the purification of the body, especially the body's cavities, and the associated maintenance of health. In addition to numerous individual small exercises, there are six central main exercises that are considered the most important and are described in the famous yoga text Hathapradipika from the 14th century. 1.) Trataka – Purification of the tear flow of the eyes by fixing a point 2.) Neti – cleaning the nose with the help of a thread or a rinse 3.) Kapalabhati – cleansing the lungs through rapid breathing 4.) Dhauti – cleansing of the upper digestive tract, especially through douching 5.) Nauli – cleansing the intestines through circular movements of the abdominal muscles 6.) Basti – cleansing of the colon mainly through douching Asanas – The body positions Asanas are postures or exercises that affect the whole person and address both physical reality and the mental perspective. The Sanskrit term means "fixed body posture" and thus defines the focus of these exercises on holding a practice situation for several seconds. The exercises are based on gentle and extremely slow movements and can generally be performed by everyone, regardless of age. The postures are performed in a meditative state. They strengthen the body, help it heal when needed, and keep limbs and joints supple when performed regularly. Pranayama – The breathing exercises The cleansing exercises mentioned above, together with the asanas, are considered essential prerequisites for being able to practice Pranayama, the breathing technique used in yoga. Breathing exercises are central to Hatha Yoga for sustainably revitalizing the body and mind. They provide access to one's own life energy and help manage stress and tension. There are abdominal breathing exercises and rapid breathing exercises to quickly supply the body with oxygen. Alternate nostril breathing exercises balance emotional well-being and are considered preparation for meditation. The ideal thing about these breathing exercises is that they can be performed in numerous everyday situations. Even people who are ill or have limited mobility and therefore may not be able to perform physical yoga exercises can benefit significantly from these breathing techniques. Mudras – The energy exercises Energy control exercises include so-called minor and major mudras. All mudras are performed with the hands or fingers. The small mudras refer to individual parts of the body. Typical exercises are designed to energetically influence the respective body parts. The major mudras include several smaller mudras and, in addition, specific breathing and visualization techniques. Mudras are said to offer a special way to meditate. They are believed to have healing powers and a powerful energetic effect. Image © byheaven / 123rf.com

Healthy through meditation In a society where we are inundated with information, it is difficult to switch off. In order to stop the incessant flow of thoughts that we produce every minute of our lives and to pause for a moment and enjoy the moment, concrete measures are necessary. One of these is meditation, which aims precisely to calm our thoughts and thus help us achieve not only generally beneficial but also existentially necessary relaxation. If you are one of those people who feel increasingly controlled by the demands of their environment, then you should definitely take a closer look at the different meditation techniques . Because with the abundance of options, there is sure to be something for you. Meditation as an effective means to optimize your health But meditation doesn't just have a short-term positive effect on your mental and emotional state. Rather, the effects on health and well-being are multifaceted. Ultimately, not only the abundance of thoughts, but also their focus can rob us of all joy in life and plunge us into a state characterized by listlessness, discouragement, and hopelessness. A negative mindset, like negative emotions, is seen as the cause of many ailments listed under the collective term 'psychosomatic illnesses'. Hecticness and stress take over, resulting in chronic pain, insomnia, gastrointestinal problems, and a general decline in performance. In addition, our immune system becomes increasingly vulnerable if we don't allow it the necessary time to regenerate. Accordingly, we are defenseless against pathogens of all kinds. In addition to the purely physical limitations, there is the growing feeling that our existence is controlled by others and that we have lost sight of ourselves and our goals. So it's about finding a path that leads us back to ourselves and, at the same time, equips us with maximum energy and zest for life, allowing us to live the life we've always dreamed of. Meditation is the key to achieving all of these goals. All you have to do is set aside a little time each day to find your way back to that place of stillness that lies within you. The mere certainty that, despite all the noise around you, you always have this opportunity to retreat, no matter where you are, and that you are thus completely independent of other people, will already put you into a more relaxed and serene state. Further important information on the topic of 'meditation' On a medical level, meditation is equated with the deep sleep phase and thus has a highly relaxing and regenerating effect. People who suffer from a permanent sleep deficit will find meditation a way to gain new strength for everyday life. Just ten to fifteen minutes a day are enough to restore your inner balance and put you into a state of calm and serenity. The term 'meditation' means 'contemplation' and derives from the Sanskrit word 'dhyāna,' which also means 'absorption.' It is therefore about finding the path to your higher self in a meditative state and thereby gaining a new basic attitude towards yourself, your environment, and the people in your life, one characterized by openness, tolerance, and acceptance. One advantage of this method is that you can practice it literally anywhere and at any time, allowing you to enter this state of serenity and peace whenever you need it. Of course, fully mastering a meditation technique requires some practice. However, you'll feel the beneficial effects right from the start and will increasingly become stronger on both a physical, emotional, and spiritual level as you assess what's happening around you from a higher, more serene perspective. Image © cmfotoworks / 123rf.com

Sivananda Yoga Sivananda Yoga is based on the holistic tradition of Yoga Vidya. Its original ideas are shaped by the teachings of the Indian yoga master Swami Sivananda. He drew on the traditional paths of yoga and developed a practical approach based on exercises that can be easily integrated into everyday life. The master placed great importance on ensuring that even the most seemingly complex spiritual principles are easily understood by everyone. For this reason, he wrote numerous books that explain his yoga synthesis in simple and understandable terms. The spiritual master Swami Sivananda Sivananda came from a Brahmin family and studied medicine as a young man. From early childhood, his attitude and view of humanity were characterized by charity and justice. People of the so-called lower castes received his special protection and attention. Sivananda spent a long time on pilgrimage through India as a simple wandering monk. He subsequently lived an ascetic life in a religious order. In the context of his many pilgrimages, he founded an increasingly well-known ashram in 1936, had numerous students, and continued to teach and practice as a physician. Teaching and training Sivananda Yoga is still known and valued today for its holistic training concept. The teachings and associated yoga teacher training are based on a spiritual perspective. Yoga serves people as an inner and outer path to a healthy life combined with inner peace. This personal lifestyle and fundamental attitude form the basis for making peace and peacefulness visible in the world as well. The teachings of Sivananda Yoga are presented in the form of five simple basic principles and four paths of yoga, based on this fundamental understanding. Essential are a clear and transparent understanding of the teachings and their easy integration into one's personal life and everyday routine. The five basic principles The major training institutes and international centers where Sivananda Yoga is taught and imparted to this day are all based on the five central principles of yoga . 1.) Asanas – The right physical exercises The exercises are the heart of yoga. They serve to activate the cardiovascular system and keep the body as a whole fit and supple. Furthermore, they form the foundation for meditative experiences and concentration on essentials. 2.) Pranayama – Proper breathing To be stable and full of energy, both internally and externally, a connection with the solar plexus is necessary. Proper breathing techniques enable this connection. The stored energy is released through special techniques, ensuring mental and physical regeneration. 3.) Savasana – The right relaxation Health and well-being require periods of rest to remain stable over time. Relaxation on a physical, mental, and spiritual level ensures the appropriate experience. 4.) Vegetarianism – The right diet A healthy diet isn't just about your own body, but also about the environment and all living creatures living within it. A conscious diet includes only those products that have a positive effect on your mind and body. Avoiding animal products means respecting other creatures. 5.) Dhyana and Vedanta – Meditation and Positive Thinking To stay mentally and physically healthy, a focused attitude and a positive outlook on life are helpful. Meditation helps to regain strength and energy and supports a peaceful and spiritual attitude. The four paths In Sivananda Yoga, the focus is on the yoga of synthesis, also known as the four paths of yoga. Each path encompasses specific techniques that must be practiced. 1.) Karma Yoga The path of action is selfless and is not measured by actions. 2.) Bhakti Yoga The path of devotion is a personal, loving and spiritual path. 3.) Raja Yoga The path of mental control is considered the supreme discipline with the goal of controlling one's own mind. 4.) Jnana Yoga The path of wisdom is a path of striving for insight and knowledge. Image © alysta

The three Ayurveda types The wisdom of Ayurveda is based on the awareness of energies received from seers (rishis) and is fundamentally based on the five elements: space (ether), air, fire, water, and earth. According to the teachings, however, we are also part of these energies, which is why the five elements are also hidden in the human body. According to Ayurvedic wisdom, a distinction is made between three life energies (doshas): Vata, Pitta, and Kapha. According to the principles of Ayurveda, every individual has an individual constitution from birth, resulting from a combination of the doshas or one of their pure forms. Different treatments, diets, and lifestyles are recommended for each type. Therefore, it is certainly of interest to you to know which Ayurveda type you belong to: The Vata type Vata is responsible for all movement in the human organism, both physical and psychological. Vata, as a cosmic symbol, represents wind and the principles of change and lightness. Vata is a combination of ether and air, and its influences include movement and activity. If you have more Vata in your constitution, you're probably very short or very tall and enjoy being active and moving. Vata types often include people over 180 centimeters tall who still appear slender. However, they tend to have a sinewy build and are less muscular. Many endurance athletes, for example, are Vata types who weigh little but are nevertheless very tough. Vata-dominant people often tend to have thin skin, frizzy hair, and irregular teeth. Vata constitutions are also characterized by small but highly mobile eyes and a quickly tanning complexion. They are often cold and have an aversion to cold and wet conditions. Mentally, Vata types are extremely fit and unpretentious, but they are prone to grief and worry. Their comprehension, creativity, open-mindedness, and curiosity are somewhat limited by their forgetfulness and unreliability. The Pitta type According to Ayurvedic principles, Pitta is based on the element of fire. Pitta is responsible for metabolism, digestion, heat balance, hormones, as well as intellect and emotional expression. If you're more of a Pitta type, you have the potential to be a leader. Pitta constitutions enjoy working and can be decisive when they want to make a difference or achieve something. Their inner strength, their expert knowledge, and their high level of motivation enable them to adequately overcome professional, personal, and especially athletic obstacles and problems. Pitta people only feel good when they are mentally or physically challenged. But the ambition and perfectionism of Pitta types also has its downsides. They often put themselves under so much pressure to perform that they are rarely satisfied with themselves. From this dissatisfaction, they, in turn, draw drive and strength to cope with their daily lives. Endowed with charisma, charisma, and intelligence, Pitta constitutions are popular but also feared. They are considered strict, fussy, and critical. Because Pitta types enjoy eating a lot, they sometimes suffer from weight problems and excessive sweating. Thinning hair, freckles, moles, and rather blemished skin also indicate Pitta constitutions. The Kapha type Kapha consists of the elements earth and water and represents constancy and stability. The Kapha type is provided with reserves that give it endurance and strength. If you tend toward the Kapha type, you're likely a rock for your friends and family. Your caring and stability bring harmony, although strangers might consider you a bit sluggish. However, Kapha types are precisely the people with whom others are more likely to find inner peace and contentment. Kapha constitutions are strong, have stamina, and yet tend to be overweight. Smooth, rather oily skin, as well as thick, rather dark hair, also characterize Kapha types. They act thoughtfully, are thorough, and prefer a quiet lifestyle. Hecticness is alien to them, and family is their top priority. However, their domesticity can sometimes make Kapha people lonely. To tear dreamy Kapha types away from their secure environment, they must be motivated to lead an active life with plenty of exercise. Kapha personalities, with their calm nature, are ideally suited to yoga, which can also help them lead a conscious and active life. Image © krisblackphotography

Anti-Gravity Yoga Are you always up for new, unusual ideas when it comes to exercise? Then you might already be familiar with the current yoga trend " Anti-Gravity Yoga ." While this style isn't yet very popular in Germany, it's experiencing a sustained boom in the US. So, anyone who has always assumed that yoga is a relatively solid and therefore sometimes somewhat rigid form of exercise should prepare for a few surprises. Because, as we all know, everything looks different from the air, and this is precisely where the majority of yoga exercises take place. Born out of necessity – the creation and development of an extraordinary yoga training As we all know, every great invention begins with an idea. In the case of the yoga style under discussion here, this idea came to the American Christopher Harrison, who was looking for new ways to keep his acrobatic group, AntiGravity, in shape between performances. The result was a creative combination of his own work life and his personal interest in yoga. In concrete terms, this means that the yoga poses originally performed on the floor are now practiced in a suspended state. The most important piece of equipment is the acrobatic cloth, in which all the exercises take place. It's an invention that promises a great deal of variety and fun simply because of its chosen location. The large trapeze cloth acts as a kind of swing, which you can sit on or hang from. Asanas that are particularly difficult for beginners become child's play in the air. At least, that's how it seems, since even a longer and more intense workout flies by thanks to the comparatively high fun factor of anti-gravity yoga. Apart from that, there are, of course, a wealth of other benefits that the training brings on various levels. Physically, practicing anti-gravity yoga strengthens the back and core muscles, which in turn contributes to optimizing balance. Exercises performed while hanging also help prevent tension and relieve pressure on the neck and back. Special features of Anti-Gravity Yoga If you compare this aerial yoga variation with its classic counterpart, you'll notice other differences besides the 'venue' of the action. You have to imagine the fun, light, and playful world of the acrobats for whom this workout was created to get a rough idea of the flair of an anti-gravity yoga class. Here, too, the focus is on the joy of doing, rather than the dull repetition of the same yoga poses . Furthermore, the spiritual factor seems to take a back seat in this 'aerial variation' to make room for the positive physical effects. But once you embark on this adventure yourself, you'll quickly realize that a certain mindset is being trained here, too, and that yoga classes in free 'flight' require a fair amount of trust and confidence. And if you don't yet have these skills, you'll surely develop them quickly after overcoming your fear and maneuvering yourself headfirst into pleasure or into a specific asana posture a few times. Another advantage of this style of yoga is an increase in your self-confidence. This, too, is closely linked to the constructive management of your fears. Swinging in the trapeze fabric also triggers childhood memories and thus conveys feelings of security, safety, and comfort. Because the legs and feet don't hold the body, but rather hang in the air in an inverted position without any weight pressure, the spine can stretch again, effectively preventing back injuries. In summary, Anti-Gravity Yoga promises not only physical fitness but also a lot of enjoyment while practicing and is therefore recommended to all those who want a more relaxed approach to the traditional Indian physical exercise form of yoga. Image © seenad