Yoga BLOG

At first glance, you might think that only young people can practice yoga. But that's not the case. There are many people who remain enthusiastic about the postures of Buddhist teachings even in old age. The advantage of yoga practice is that it can always be adapted to one's own needs, meaning the exercises can improve the quality of life for many people. If you belong to the older generation or want to do something good for your grandparents, read this article. Here you'll find the best tips for yoga in old age. The positive effects of yoga – also for seniors? Whether young or old, physical exercises on the yoga mat offer numerous benefits for the body, mind, and soul. Therefore, it's no wonder that yoga is increasingly being practiced and offered in retirement homes. Of course, the practice of the various asanas differs depending on the physical condition of the older people—some even practice those in their 80s and 90s. The advantages are obvious: The mobility of the joints increases Stiffness throughout the body decreases Psychological improvements are typical consequences of regular yoga practice more positive thoughts more joy in life Relaxation of the nervous system (a real benefit, especially for nervous diseases) As you can see, regular, gentle practice can make a big difference in the lives of older people. Yoga classes for seniors: What should you keep in mind? Of course, individual yoga classes can't be conducted the same way as with a younger group of yogis. Experienced yoga teachers who teach seniors report the following: The individual asanas are not performed consecutively. Instead, the respective physical exercises are explained in detail so that older people can relate to the effects and execution. This is particularly important for this target group, as many at this age have no prior experience with such movements. This is followed by the gentle practice of the individual asanas. Here, too, less is often more. For many, one or two exercises are enough to notice a significant difference in their well-being. Of course, in many cases the execution of yoga postures must be checked by a doctor to ensure that no further problems arise. In addition, in retirement homes, a chair with a meditation cushion is often used instead of a mat. This makes certain exercises easier to perform. The teacher's sensitivity is even more important for older yogis in retirement homes. Slowness rather than speed leads to the desired result. Aids such as bolsters , yoga blocks or straps can also be useful for certain postures. What should you do if older people are afraid of yoga? Most yogis over the age of 80 experienced parts of the World War. This fact must be taken into account in individual units. Accordingly, this generation has hardly paid much attention to itself. As a result, they have little connection to techniques that enhance well-being and health. So it's not surprising that older women and men are wary of this new form of movement. The yoga teacher must understand this and choose a very gentle introduction to the topic. A good tip is to start with standing exercises. This makes it easier to get started, and eventually, you can even perform poses on the mat—if the yogis wish. Slowness, sensitivity and empathy play an essential role in yoga practice with older people. Breathing exercises for more calm in the system – well-being on all levels Many older people have never paid much attention to their own breathing. It was probably far too shallow for most of their lives, potentially leaving the body with insufficient oxygen. Conscious breathing therefore plays a key role in yoga sessions. The advantage is that breathing exercises are easy to learn and can be performed by most people. The most popular breathing techniques for older people include: a) Alternate breathing: Here, the focus is on nasal breathing. You close your right nostril with your right thumb and inhale through your left. Then, if possible, close both nostrils and hold your breath. Then, open the right nostril and exhale through it, leaving the left closed. Alternate between these two. This breathing technique balances the energy in your system, and the exercise also has a positive effect on your immune system and vitality. b) Ujjayi breathing: This breathing technique involves breathing deeply into your belly, thereby increasing the amount of oxygen in your body. This is also truly beneficial for older people. Sit upright and breathe in and out deeply through your nose a few times. Then, as you exhale, open your mouth and act as if you were breathing on a mirror. Deepen this breathing until a sound is heard as you exhale. Once you've mastered this, close your mouth and breathe in and out, making this sound each time you exhale to cleanse your throat chakra. These breathing exercises may be combined with a short meditation on the cushion . The yoga teacher should always pay attention to whether the participants are ready to close their eyes and engage with the emptiness. If not, then it is advisable to practice gentle body movements or continue to incorporate breathing techniques. Conclusion: Yoga in retirement homes has many benefits Practicing yoga poses has many benefits for body, mind, and soul. Of course, this effect also applies to older people. Step by step, they can bring more calm and relaxation into their system and achieve greater flexibility. Many report a greater zest for life and a better mood. Do you know any older people who practice yoga regularly? If so, what do they say? Or perhaps you yourself belong to this generation that loves yoga?

The best tips You feel good about your life, and therefore, yoga practice, including other relaxation techniques, is a daily highlight for you. During good times, you're usually motivated to do something good for yourself. But what if you're feeling really bad? Does yoga help during these times too? In general, Buddhist asanas, combined with pranayama and meditation, are always a good tool for connecting with yourself and letting go of negative experiences. We'll explain how yoga and other tools can support you effectively and effectively. What should you do if your condition worsens? Everyone goes through difficult times in life. The reasons are always varied: many are struggling with the current crisis and its consequences; others have suffered a major loss in their family or received a negative diagnosis themselves. So, it's no surprise if you suddenly feel insecure, uncomfortable, sad, disappointed, powerless, or helpless. You have to deal with these depressing feelings first, and you should take your time to do so. We often try to avoid the situation by deliberately turning a blind eye and distracting ourselves or numbing ourselves (e.g., with alcohol, drugs, etc.). You can probably imagine that this isn't the right approach. How do you emerge from crises unscathed? People work differently, so one tip might work well for you while it doesn't work at all for another. Therefore, you should give yourself time to apply and try out different methods and solutions. 1. Combination solution: Yoga and Pranayama Yogis swear that time on the mat can be supportive for any kind of psychological, physical, or mental ailment. Of course, you should try it out for yourself to get an authentic impression of the potential changes. The advantage of yoga is that you're not just performing mindless physical exercises, but are simultaneously focusing on your breath . This has a calming effect on your entire nervous system. When you're internally calm, you react to external circumstances completely differently, and stress is reduced. In addition, the yogic teachings contain other elements that can help you on your path. There are far more types of yoga than just those that involve a dynamic flow or a few static exercises. Raja Yoga, for example, is characterized by elements that allow one to step out of the here and now and follow the path of enlightenment (= Raja Yoga). In Jnana Yoga, you'll deepen your knowledge of the yogic scriptures: This knowledge isn't just learned theoretically, but also applied practically. You'll gain new insights that can guide you on your path. Furthermore, devotion to God ( Bhakti Yoga ) is an essential aspect in order to be able to devote yourself more to the here and now and to trust. You'll realize that yogic teachings offer many elements to prepare you for life. You'll also learn skills to cope with difficult phases in your life. The following yoga exercises can support you: Balasana (Child's Pose) Tadasana (Mountain Pose) Warriors I and II 2. Meditation and physical relaxation Meditation can and should be part of your yoga practice. Spending time on the cushion calms your mind, helps you focus, and reduces insecurities, fears, and worries. Most people find it difficult to truly relax and simply sit still. Then the following elements can help: previous workout on the yoga mat a walk in the forest and lots of fresh air intensive breathing exercise The environment should be quiet and not disturbing (too loud, too many pictures, too many impressions, mobile phone next to you, etc.) gentle, calming music or binaural beats to achieve even deeper relaxation thanks to different frequencies essential oils such as ylang ylang, lavender, clary sage, rosemary, etc. Consciously looking around the room can help you arrive in the now Focusing on your body and the pull of the earth can make you feel heavier and therefore more grounded. An initial grounding meditation is good for making you feel more secure and comfortable. (Imagine roots growing from your buttocks, allowing all the bad to flow out of your body and energy field.) 3. Positive resolutions – positive mindset In addition to the tips mentioned above, a positive mental framework helps you to escape from personal or general crises (such as the Corona crisis). Of course, this isn't always easy, especially if you've had many bad experiences and feel very mentally unstable. You should definitely have this condition professionally assessed by a psychologist or psychiatrist. Otherwise, simple tools can help in everyday life: Essential oils such as citrus or clary sage help you focus on new ideas and impulses and improve your mood. They can also increase inner calm in difficult situations. Ceremonial cocoa supports you with numerous nutrients, endorphins and theobromine, which wakes you up – more gently than coffee. Gratitude journal in which you write down all the beautiful experiences and feelings to focus on the positive. Set a beneficial intention for the day in the morning (for example, love and happiness) Say affirmations (I am valuable, I am wonderful...) 4. Inner work To truly work on your issues sustainably, it's important to recognize inner beliefs and transform them if they're negative or blocking. This will increase your authentic connection to yourself, and you'll find that you're automatically better able to deal with negative messages because your resilience increases. You can do the work with a therapist or coach. How do you manage external crises? Do you regularly practice yoga or breathing techniques to maintain a positive outlook?

These are the most popular yoga exercises If you've been trying out different types of yoga for a while, you've probably already found one that appeals to you the most. Perhaps you already know your favorite asanas. If this isn't the case, because you've only recently started or your understanding of the different yoga postures is still very limited, you can use the information in this article to your advantage. Get to know various popular yoga poses that can positively support you in your everyday life. Important: Clarify your symptoms before your first yoga session If you're physically healthy, you can start right away. However, if you have any physical limitations, be sure to have this checked out by your trusted doctor or a naturopath of your choice. What you should consider as a beginner before practicing! Once everything's clear, you can slowly start practicing. It's advisable to join a yoga group in your city. There, the yoga instructor can give precise instructions on how to perform each asana. If you're already experienced or have access to valuable online content, this may be enough to get you started with yoga. Here, you should make sure that the individual exercises are well explained and that you're confident in performing them. No matter which yoga class you attend, always be aware of your own limits. The goal is for you to be able to fully perceive your body and feel what you need at that moment. Deep breathing is also essential for achieving a relaxing effect on your body and mind. The yoga session can be concluded with a meditation or with guidance for a specific breathing exercise on your pillow . This way, you can benefit from the holistic effect. When choosing your clothing, it's advisable to opt for comfortable fabrics. Fabrics should sit comfortably against the skin, and tight waistbands should be avoided. The best yoga exercises for body, mind and soul To get a good insight into the most important yoga postures, you can practice the following poses and integrate them into your practice on the mat . a) Chair Pose (Utkatasana) For this pose, stand on your mat with your feet hip-width apart and slowly squat down. You'll definitely feel the tension in your thighs. This is exactly right. This exercise works your thighs and glutes. Your core muscles and calves are also targeted. b) Mountain Pose (Tadasana) If you'd like to try another standing pose, Mountain Pose is recommended. This can strengthen your legs and increase your stability. When performing this pose, make sure your feet are firmly planted on the mat, with your big toes touching. Turn your thighs slightly inward, and point your knees forward. Let your arms hang loosely at your sides. Push your chest forward, and stay in this position for one minute. If you feel like it, you can stay longer. c) Upward Facing Dog (Urdhva Mukha Shvanasana) This pose is part of the Sun Salutation or many advanced Vinyasa flows. For this pose, lie on your mat, belly down, legs extended behind you. Then raise your upper body, palms down, arms straight, and legs slightly off the floor. This means that only the palms of your hands and the backs of your feet are resting on the mat. You can tilt your head back. Stay in this pose for a few breaths and observe how you feel. This exercise is good for your back and spinal mobility. It also opens your heart and chest. If these physical exercises are too difficult for you, try Cobra Pose (Bhujangasana). Here, you assume a similar position. Lie on your stomach, place your arms in front of you, press through them, and slowly raise your torso (using the strength of your back). Your knees (and legs) remain completely on the mat. This exercise strengthens your back and opens your heart. You can tilt your head back—be careful not to overextend it. d) Child's Pose (Balasana) This is a position ideal for relaxing during a busy day or an intense yoga session. You squat and then place your upper body flat on the mat. Your arms pointing backward or forward. The advantage of this asana is that you can completely relax in it. It stretches your thighs and ankles, reduces tension in your back, and mobilizes your hip joints. e) Downward Facing Dog (Adho Mukha Svanasana) Young woman practicing yoga, standing in Downward facing dog pose, adho mukha svanasana exercise, beautiful girl in gray sportswear, leggings and bra working out at home or in yoga studio To complete your yoga practice, downward dog is a must. It is practiced in the Sun Salutation along with upward dog. This will train your thighs and shoulders, and mobilize your back. Get into a quadruped position on your mat and then raise your pelvis backward. Straighten your legs (as far as you can) and your arms as well. Keep your back straight, and the soles of your feet rest on the floor. Stay in this pose for a few breaths, breathing in and out deeply. f) Cat (Bidalasana) and Cow (Bitilasana) Another popular exercise is the cat-cow pose. Here, you stand back on your mat with your feet hip-width apart and your hands shoulder-width apart. As you inhale, assume cow pose, which means your chest is directed forward and your back is more sagging (a hollow back). As you exhale, assume cat pose. Your back is arched upward, and you form the familiar "cat's back." With this pose you mobilize your spine and strengthen your abdomen, chest and shoulders. Other great exercises are: Warriors I, II and III Tree triangle swivel seat Seated forward bend (straight and lateral) What is your favorite exercise and how long have you been doing yoga?

Discover the diverse effects of tongue yoga The stress of everyday life often leaves us feeling overwhelmed or particularly exhausted. Often, we even feel so psychologically stressed that the symptoms also manifest themselves physically. If this is the case for you, you should definitely find everyday techniques that support you in feeling completely comfortable in your body. In this article, we'll explain everything about tongue yoga and how you can use it for yourself. What is a tongue mudra? Various techniques can help you connect more with yourself and your inner self. One such technique is the so-called tongue mudra, where the focus is on your tongue. This is an exercise for awakening and directing your life energy – for greater well-being. Mudras are specific postures of your body or hands that help focus energy. They are an important part of Kundalini Yoga. Bandhas , on the other hand, are postures or locks that help store life force in your body or certain centers. The tongue mudras are among the small mudras, which are divided into different types. What tongue mudras are there? If you would like to integrate this technique into your everyday life, you should be aware of the variety and the particularly large selection of different tongue mudras. a) Small Khechari Mudra, also known as Tongue Khechari For this technique, sit on your yoga cushion and breathe deeply. Arrive in this space and place your tongue back. The tip of your tongue should be moved all the way back to the soft part of your palate. You'll find this technique in Hatha Yoga practice. What's special about this technique is that it not only stimulates your throat chakra, but also your third-eye chakra and crown chakra. So, if you have problems with the flow of energy in the upper chakras, this exercise is ideal for that. To intensify the practice, you can focus on your third eye during the exercise. Observe how you feel after performing the technique and whether you can better perceive the flow of energy in your body. If you want to intensify this practice, you can also practice the large Khechari mudra (one of the throat mudras). In this position, you not only retract your tongue but also tilt your head backward. Important to know: This technique paves the way for you to get to know yourself better and to connect more easily with the wisdom of your divinity (through the opening of the upper chakras). You should incorporate this exercise regularly into your daily routine (whether during breaks, meditation, yoga sessions, etc.). Keep checking back and observing how this technique affects your health. b) Jihva Bandha In this mudra, you place the tip of your tongue against your upper incisors. The advantage of this position is that no air escapes, and the energy flows only upwards, not downwards. This technique also stimulates the throat chakra, the brow chakra, and the crown chakra. Practice as follows: Sit upright on your yoga mat and exhale. As you inhale, take in a large amount of air and hold it. Place the tip/top of your tongue on the roof of your mouth and suck it back a little. The throat is slightly constricted (roughly like swallowing). Hold this position for as long as you want to hold your breath. Practice this technique several times and see how it affects you. If you notice a difference over time, you can use it whenever you need to hold your breath. c) Nabho Mudra This is the so-called Sky Mudra. This technique involves raising your tongue and touching certain points on the roof of your mouth. A distinction is made between the following mudras: Front Nabho Mudra : This activates the brow chakra. You'll find this point about one centimeter in front of your front teeth. Experiment a bit until you find the spot—the goal should be to be able to perceive your third eye when touching this point. Back Nabho Mudra : This activates your throat chakra and is also called Khechari Mudra (see above). Middle/Upper Nabho Mudra : If you want to stimulate the crown chakra, this technique is perfect. To do this, press the tip of your tongue vertically upwards into the center of your palate. Keep trying until you feel it. If it doesn't work at all, that's okay; try again later. If you would like to practice further, there are more mudras for you: Left Nabho Mudra (this technique helps you open the right nostril. To do this, place the tip of your tongue to the left of the roof of your mouth) Right Nabho Mudra (helps to open your left nostril by touching the right part of the palate with the tip of your tongue) Dynamic Nabho Mudra (here your tongue touches the entire palate to open all three chakras) Important to know... These are valuable exercises that you can incorporate into your daily routine, similar to breathing techniques. Practice regularly to achieve lasting results. If you don't feel everything right away, that's perfectly okay and normal. Keep practicing and be patient. Which tongue mudra is your favorite? What effects does it produce?

The Role of Alignment in Yoga – An Overview The correct practice of asanas is essential for yoga to feel good and for the desired effect on body, mind, and soul. In this context, proper alignment is essential for achieving the best possible results. In this article, we'll explain what this means and how you can use it to your advantage. 1. Definition of alignment in yoga In general, alignment in yoga refers to the correct physical alignment of the various asanas. Various yoga props can be used to achieve this. For example, yoga blocks help ensure the correct execution of the posture. Cushions, straps, and other aids can also be helpful in performing certain exercises correctly. 2. The importance of alignment in yoga Those who practice on the mat for an extended period without a yoga instructor and do not perform the exercises correctly may experience problems. Therefore, it is important to educate yourself on this topic and how to practice correctly. Common problems include meniscus damage or impingement syndrome (the entrapment of muscles and tendons within a joint). This can lead to various spinal injuries, among other things. This includes, for example, straight lines in certain postures. There are no fixed structures, and equally, it's not about achieving the perfect, picture-perfect shape you see in photos. What's important is that your joints, muscles, and ligaments are protected. 3. How to apply alignment in your practice! There are various areas of the body where you can recognize alignment in yoga practice. Learn more in the following section: The pelvic floor is very helpful in determining alignment. This is where you can immediately identify imbalances in movement and work on them. Those who practice the upright standing pose (Tadasana) can recognize this there. The general rule is that you should perform the movements from the pelvic floor—even though many could be performed by other parts of the body. If you manage to do this correctly, you will avoid certain physical discomfort in other parts of the body. Generally speaking, if you remain in positions with an upright upper body, your pelvis should be upright. Doing this correctly protects your joints, muscles, and ligaments. In correctly performed yoga practice, the knees must also be evenly loaded. This is especially true in standing poses like Warrior Pose. The knee should not be bent beyond 90 degrees. To ensure this, the thighs must be bent slightly outward. In other standing poses, such as Extended Side Angle Pose (Parshvakonasana) or Horseman Pose (Ashva Sanchalana), the knee should not be placed more than vertically above the ankle. In this case, less is often more. In Chair Pose (Utkatasana), it is important for the joints that you do not bend the knees too far forward; instead, work with the pelvis (move it back). The position of the feet is particularly important during yoga practice, as it affects the entire body. In Tadasana (Mountain Pose), for example, they should be facing forward. The back and shoulders play a central role. For example, the shoulders should never be pulled toward the ears. During various asanas, the back must be lengthened, for example, in downward dog. When practicing backbends, the lumbar and cervical spine must not be bent. When performing forward bends, make sure to do so from the hips. In Alignment Yoga, the neck must always feel free; it must not be bent. 4. The effects of alignment on the body In alignment yoga, the goal is to avoid the consequences of incorrect asanas. Therefore, as a yoga beginner, it's advisable to enroll in a class where you'll experience this practice in detail. This way, you can be sure that you're doing something good for your entire system. Knowing these basics ensures that no long-lasting physical discomfort will develop. You'll also benefit from the best possible effects on your body: Your body will be stretched, strengthened, and revitalized – without pain in your joints, tendons, or ligaments. 5. The benefits of proper alignment If you want to truly enjoy your life and stay fit and vital, you should practice yoga daily. In this case, it's important to know the correct postures. Pain or other physical symptoms, for example, caused by incorrect postures, have a direct impact on your mental health. Therefore, the advantage of alignment also lies in its ability to sustainably strengthen your overall well-being. You'll go through your day energized and suffer no negative consequences from incorrect alignment. To best round off your yoga class, you can take a few deep breaths on the cushion and reflect. This is especially useful if you're new to the practice and don't yet know your body very well. This strengthens your access to your inner voice. Further advantages are: Harmony throughout the system Mindfulness and concentration are trained (through clear instructions) perception is improved Thanks to these different exercises you will learn that you are more than just your physical body Have you practiced this before? If so, what are your experiences with correctly performing the exercises?

Why is yoga connected to self-love? This world desperately needs more love – this primarily results from each person loving themselves and opening their hearts. This has nothing to do with selfishness or arrogance; true self-love nourishes relationships with other people and fills the things you do with love and mindfulness. That's why it's so important to love yourself. This article explains why self-love is so important and how you can integrate it more into your life. 1. What is self-love and why should you have more of it? Self-love encompasses a vast field that requires understanding. For example, it's directly related to body positivity, with self-love being the second most important aspect. Body positivity is about accepting your body. This can, of course, be made easier through yoga practice. Over time, you'll notice that certain yoga poses on the mat have an impact on your body, your strength, and your self-esteem. You'll become stronger and fitter, which automatically affects your posture. Self-love in general includes the following areas: Self-reflection (reflecting on one's own thoughts, emotions, patterns, etc.) Self-awareness (the awareness of who you are – for example, without all your material possessions, without your job, without your fear, etc.) Self-worth (the knowledge that you are infinitely valuable) Self-confidence (the unbridled trust in yourself and that you can achieve anything you want; in Karma Yoga, for example, it is said that all your weaknesses are just right for solving your tasks; you can trust) Self-acceptance (understanding, accepting, and loving yourself as you are – without wanting to add to or remove anything; this is especially practiced in Raja Yoga) Charity (You love your fellow human beings, animals and nature – this is taught in Jnana Yoga) Why is self-love so important? First and foremost, it's about the fact that people with healthy self-love automatically treat themselves much better. When this is the case, it naturally has a positive effect on their inner feelings as well as on others. When you love yourself, you begin to view the planet and Mother Earth differently and live life much more mindfully. Furthermore, self-loving people don't need as many rules to behave appropriately. In addition, self-loving people feel better. They are more connected to themselves, their bodies, their thoughts, and their emotions. 2. How can yoga help you develop more self-love? In addition to meditation on a cushion , asanas from Buddhist teachings can be a key way to strengthen self-love. They are an ideal way to get to know yourself better—not just your body, but also your mind. Yoga practice is perfect for training and directing your mind and thoughts. The advantage is that – whether you're new to the field or a seasoned pro – yoga always picks up where you're at. Yogis are able to look at themselves, their own thought patterns, and blockages, and change them. The result is more self-love, acceptance, and appreciation of one's own self. Yoga can also help you become more accepting of your own body. Thanks to the dynamic flows, you can lose weight, increase strength, and stretch various parts of the body. Important : Yoga isn't just about the typical movements. Buddhist teachings are so much more. All the wisdom and scriptures passed down will help you completely reorient your life and achieve more love and awareness. To follow this path, you should read the Yoga Sutras (according to Patanjali; there are four chapters). Two important sutras are: Yoga helps you bring peace to your mind and that the perfect postures are both light and stable. Yoga Sutra also describes the eight-limbed path of Ashtanga Yoga: Yama (behavior in human relationships) Niyama (the inner attitude/attitude) Asana (the various body movements) Pranayama (breathing techniques) Pratyahara (the senses should be withdrawn inward) Dharana (focusing on the essentials) Dhyana (meditation) Samadhi (complete arrival/realization) 3. Practical tips for implementing yoga in your everyday life! In addition to this theoretical information, we would now like to give you a few tips for practical implementation in your everyday life. It's important that you set aside a few minutes each day to complete your practice. You should choose the right flows or postures that make a decisive difference in your life. Regularity is the real reason why so much can change. Set up a yoga corner where you can practice your daily exercises. It's best to leave your yoga mat there, so you don't have to prepare it—which could be a reason to postpone your practice session. Take enough time to immerse yourself in your yoga practice. Sometimes it takes a while to perform the poses correctly or to be able to hold them for a long time. This is your first test of whether you have already practiced self-love. Be loving and mindful of yourself and accept that you may not yet be able to perform certain poses as you might wish. With enough practice, you will learn that your body can adapt completely and your initial physical limits will expand. Find a friend to practice with daily. If that's not possible, look for a class where you can meet new people in person and learn all the exercises correctly. Use your breathing (deep breaths, in and out) to feel your body and perceive what is present at the moment. This will help you become more aware of your emotional world. 4. What are the most important asanas (yoga exercises) for a more loving relationship with yourself? There are many different postures that have different effects on your system. a) Fish pose with yoga block Here, you lie on your back and support your upper back with a yoga block. Your head is also placed on a yoga block. Relax in this heart-opening pose. b) Heart chakra opening with a modified child's pose To do this pose, get into a quadruped position, keeping your legs in this position while lowering your upper body forward toward the floor. Rest your elbows and forehead on a pillow and raise your forearms toward the sky. Breathe deeply. c) Heart opening while lying down For this pose, sit on your mat in a kneeling position with your legs pointing back (not cross-legged). Then, place a pillow on the mat and rest your upper body (on your back) and head on it. Rest your legs on the mat with the soles of your feet pointing toward your upper body—not extended. Breathe deeply. 5. How to recognize and manage emotions to love yourself better To practice self-love, it's important that you're aware of your emotions and feelings. This means that over time, you'll be able to assess more accurately why the sadness, anger, or joy are present at a particular moment. Emotions aren't called that for nothing – the word is derived from e-motion, which means "feelings in motion." So, when you feel sadness, anger, or rage, you can localize it in your body and let it flow through your entire system with your breath. After a few seconds or minutes, the emotion will have passed through your system, and you can return to your daily routine. When you allow yourself to feel all your feelings, you will find that you can accept yourself much better. Do you already love yourself? What experiences have you had with yoga practice?

The benefits of practicing yoga in a group or with a partner Those who practice yoga want to get the most out of it. The physical exercises don't necessarily have to be performed alone. There are numerous options where the asanas are practiced in pairs or in groups. In this article, you'll learn about the positive effects you can reap in this setting. 1. Why practice yoga in groups or partnerships? First of all, we'd like to explain what yoga in partnership or in a group is all about. This form of yoga involves practicing various yoga postures with your partner or a larger group, such as your friends, family, or acquaintances. As you probably know, yoga strengthens holistic health. Body, mind, and soul are brought into harmony, and you and all the other participating yogis benefit from profound harmony within your own body system. Those who want to strengthen the bond between several people or within a partnership can choose shared activities. These include meetings in restaurants, bars, in nature, or on the mat at home or in a studio. 2. Benefits for health and well-being Movement is good for the entire system, and you'll benefit even more if you practice with others. It doesn't matter whether you do the exercises in pairs, five, or six—the atmosphere you create is something you'll hardly be able to achieve alone. On the other hand, you can also have wonderful experiences with yoga alone: This is especially true if you want to sink deep into yourself and invite peace into your body, mind, and soul. In the following section, we explain the positive effects of practicing yoga together: a. Physical benefits of group yoga classes The different types of yoga have various effects on physical health – including partner or group yoga. First and foremost, it's about continually pushing your own physical limits. For many people, this is much easier when practicing together. Motivation and encouragement are usually higher in a group setting. Otherwise, regular practice has the following effects on the body: Strengthening tendons and ligaments The muscles are stretched and mobilized Pain can be reduced by practicing the right yoga exercises The limits of one’s own body are expanded The awareness of one’s own body increases and the inner body voice becomes louder – this can improve well-being Of course, the physical effects depend on the style of yoga. For example, practicing Kundalini Yoga strengthens the energy distribution within your body, unlike Yin Yoga, where you primarily achieve flexibility in the various muscle groups. Hatha Yoga is another type of yoga that can be practiced in pairs or with several yogis. b. Mental and emotional benefits of partner or group yoga In addition to the physical effects mentioned above, regular yoga practice will bring you many other positive effects – you will see that the relationship between you and your partner, your friends, your family, or your acquaintances changes. The following advantages can be experienced: Trust builds. If, for example, your relationship isn't working well or there's a lack of trust, practicing yoga together can be a great way to strengthen that trust. You learn to communicate your needs and express your boundaries. This has a direct impact on your interpersonal relationships in everyday life—whether with your partner, friends, or acquaintances. You can perceive your needs more sensitively and at the same time have more understanding for the needs of others. The interpersonal relationship can be deepened and a whole new level can be reached. Of course, through regular yoga, you get to know your partner on a deeper, more emotional level. Shared activities such as yoga, meditation or other activities strengthen cohesion. Those who meditate together on the cushion experience a deeper connection. Who can practice partner yoga? Theoretically, there are no restrictions. Anyone interested can practice this type of yoga. Age and fitness levels are also not exclusion criteria. In principle, almost any style of yoga can be practiced in pairs. However, fascia yoga, for example, is not suitable for this. It's important that both yogis have a similar fitness level, so they can perform the same flows. Otherwise, they can, of course, adapt and find common exercises. Those with children can include them. Important: Yoga is never about performance, but about joy, depth, strength and willpower. If you are unsure, a class in the studio could help you overcome your initial fears and enjoy professional guidance through various exercises in pairs or with others. What else should be considered? If you want to practice partner yoga, you should set a fixed time each day to practice. This ensures you don't forget. If you don't have time every day, you can of course practice it just two or three times a week. The place where yoga is practiced should be comfortable and offer sufficient space. Water, tea, comfortable clothing, a sturdy yoga mat, a cushion, and other props may be provided. The yoga sequence should conclude with a shared meditation, sitting close to your partner. Deep breathing can also be helpful to sink even deeper into calm. Which exercises are suitable for beginners? There are many asanas that can be practiced in pairs or with others. We'll show you two particularly great ones that you can incorporate right away. a) the tree Here, you stand next to your partner, hip to hip. Then, hug your partner with your inner arm. At the same time, lift your outer leg and try to maintain balance. b) Seated forward bend (straddle) For this exercise, sit on the floor and spread your legs. Once both of you have done this, you can touch your heels. Now try to lower your upper body as far as possible. Have you ever practiced yoga with a partner? If so, what was the experience like for you?

Yoga as a means to improve PMS symptoms Many women suffer from pain, mood swings, or other symptoms when their period is approaching. Do you know this? We have a good solution for you that can support you during this perhaps rather uncomfortable time. In this article, you'll learn why asanas from Buddhist teachings can be supportive. 1. How yoga can help relieve PMS symptoms If you're one of those women who struggle with PMS, there are a number of things you can do to alleviate it. These include Buddhist asanas; they promote relaxation, recovery, and reduce tension in the abdomen. Thanks to the combination of breathing, gentle movements (as practiced in Yin Yoga, for example), and meditation at the end, relaxation comes into your system. 2. What is PMS? Symptoms and causes PMS is premenstrual syndrome, which manifests itself through a variety of symptoms. The severity and intensity of the symptoms vary from woman to woman. Generally, the symptoms begin approximately four to fourteen days before menstruation. For many, these symptoms subside after menstruation begins; for some, they persist through the first few days of menstruation. What symptoms are typical of menstrual problems? The most common symptoms include: Cramps Lower abdominal pain depressive moods and mood swings (bad mood and irritability Headache increased appetite Tension pain in the chest back pain What causes PMS? According to scientific studies, hormones are considered to be the triggers for period pain. Progesterone and estrogen are responsible for the female cycle. Estrogen concentrations are highest during ovulation. The increased release of prolactin after ovulation can lead to breast tenderness. Such drastic hormonal changes lead to electrolyte and fluid changes in the woman's body. There are also other causes that can play a role. When several factors are involved, it is referred to as multifactorial. Other reasons are: too little exercise Stress in everyday life/work or relationship Melatonin levels that are low hormonal contraceptives mental issues Unfulfilled femininity (lack of understanding of the female cycle, failure to observe rest periods during menstruation, for example) Under certain circumstances, the substances produced for the breakdown of progesterone could also be responsible for the discomfort unhealthy diet (too few omega-3 fatty acids, for example) 3. Benefits of yoga for people with PMS Regular exercise reduces the likelihood of suffering from PMS. Balancing physical exercises from Buddhist teachings, in particular, have a beneficial effect on the body, including on women's issues. During the flow, yogis breathe consciously, make space for feelings, thoughts, and emotions, and meditate for a few minutes. This has a direct impact on mood and physical well-being. 4. Which types of yoga are best for relieving symptoms? In general, many different yoga exercises from various styles can help you alleviate symptoms. Your body's voice will tell you which exercises are best for you—whether slow or fast. Learn to listen to your voice. One style that helps you relax is Yin Yoga. Here, you hold various poses for a few minutes. This relaxes your body; in many cases, this has an immediate effect on abdominal cramps or back pain. On the other hand, there is hormone yoga, which is perfect for women who want to balance their hormones. This type of exercise is ideal when symptoms occur that are caused by a hormonal imbalance. These include, in addition to PMS, infertility, premature menopause, or menstrual irregularities. With these exercises, you can improve your flexibility, strengthen your posture, and balance your hormones. Hormone yoga draws on techniques from Kundalini yoga and Hatha yoga, as well as Tibetan energizing techniques and dynamic asanas. 5. Positions and breathing techniques for dealing with PMS symptoms In the following section, you will learn some wonderful postures that will help you with PMS symptoms. a) Jathara Parivartanasana For this position, lie on your back on your mat and extend your legs to the right. For support, use a pillow to rest your legs on. Then rotate both arms in the opposite direction—in this case, to the left. Stay here for a few deep breaths, extending into your pelvic floor and belly. Then switch sides. b) Balasana Sit on your knees, spreading them to the width of the mat, and lean your upper body forward. You can use a thick bolster for support. Here, too, take deep breaths. Your entire body can relax. c) Supta Baddha Konasana Lie on your back and bring the soles of your feet together. Point your knees outward and rest your legs flat on the mat. Gently place your arms at your sides. Enjoy the stretch and relaxation in this special pose. Breathe deeply into your belly. d) Marjariasana The Cat-Cow pose has a special effect on your back and abdominal area. It also allows your spine to move more flexibly, thus reducing pain in this area. For this exercise, round your back and exhale, then arch your back and inhale. Repeat this movement several times. Which breathing techniques can be supportive? In addition to the postures mentioned above, you can also bring relief through breathing. Normally, our body breathes automatically. At the same time, we can consciously influence it, which in turn can have consequences for our well-being. Alternate nostril breathing is a wonderful breathing technique that helps you bring more balance to your system. To do it, sit comfortably on your pillow and breathe in and out deeply a few times. Then, take your right hand and place your index and middle fingers against the palm of your hand. Close your right nostril with the thumb of your right hand. Inhale through the open left nostril and close the left nostril with your ring finger. Hold. Then exhale through the right nostril. Repeat this exercise several times. 6. Conclusion: Why yoga can be a valuable addition to dealing with PMS Several factors play a role in alleviating PMS. It's best to live according to your female cycle: This means using the time around ovulation for plenty of activities and the period afterward for retreat and me-time. You can dedicate your period to yourself and to letting go of old patterns, issues, and beliefs. To support and accompany all this work in a meaningful way, it helps if you practice the gentle asanas daily—and not just during the painful PMS period. You can do these physical exercises throughout your cycle. Always adapt your flows to your cycle: During ovulation, for example, you can practice more dynamic flows; in the period before your period, you can resort to mindful, calmer styles such as Yin Yoga, Hatha Yoga, Kundalini Yoga, or Hormone Yoga. The gentle movements, deep breathing, and self-focus will help you alleviate the symptoms. Have you been able to relieve your PMS symptoms through yoga? What are your experiences?

The connection between yoga, meditation and self-acceptance Yoga influences harmony on a physical, mental, and spiritual level. This means that the asanas from Buddhist teachings can also have valuable effects on one's self-image and self-acceptance. Have you ever noticed that you feel significantly better after practicing yoga? If not, you can give it a try. This article explains the best connections and what you need to know. 1. Introduction to the connection between yoga, meditation and self-acceptance Yoga practice and meditation are methods for discovering yourself and getting to know yourself on a level that is otherwise not so easily accessible. Especially if you find yourself in a stressful, superficial everyday life in which you rarely engage with psychology, spirituality, or your own self. For this reason, yoga and meditation are equally wonderful ways to strengthen self-acceptance. This is achieved by using these techniques to get to know all aspects of yourself—your shadows and your beautiful sides. Only those who are aware of all aspects of themselves can accept themselves. 2. How yoga and meditation can help improve your self-image! Many yogis who practice yoga regularly report a fairly rapid change in their self-image. A study published in the journal "Sex Roles" found that participants perceived their bodies more positively. Therefore, you can assume that regular practice will have great effects on your self-image. There are several reasons for this: Thanks to yoga, you learn to consciously control your feelings about yourself. Even if you don't like certain parts of your body, you no longer focus on them, but instead accept yourself as you are. In general, yogis no longer focus so much on appearance, as other values are more important in this world. Those who practice yoga regularly influence and transform their bodies. This can contribute to a general sense of well-being and, as a result, change your self-image. Of course, meditation practice on a cushion also plays a significant role in this context. If you regularly incorporate this spiritual practice into your daily life, certain synaptic connections in the brain will change, so that you generally feel fitter, more aware, more comfortable, and more confident. All of these qualities have a direct impact on your self-image. It is advisable to practice meditations that focus on the "I am." Here, you simply focus on your being—regardless of what you look like, what you have, or what you don't have. 3. The psychological significance of yoga and meditation for greater self-acceptance Hatha Yoga is a very popular and widespread form of yoga. Many yogis benefit from various effects on body, mind, and soul. Hatha Yoga is also perfect for self-acceptance. Anyone who has ever studied the human psyche knows how complex it is. Synapses connect in various ways, which directly affects thoughts, self-image, self-love, and acceptance. Even if these patterns seem rigid at first, they are not – with regular practice, you can change a great deal. If you practice asanas on the mat daily, you strengthen your body connection and thus trigger changes in your brain connections. Furthermore, with the help of yoga and meditation, certain shadow aspects can be examined and brought from the subconscious into consciousness; it also reduces unfavorable overestimations of yourself. This allows you to work with them and, if necessary, seek therapeutic help. These two practices from Buddhist teachings help us experience, integrate, and sustainably utilize our inner strength. Thus, they can be used at any time as a supportive measure in certain therapies to increase self-acceptance and love, thus achieving the best possible therapeutic success. 4. A practical guide to starting to connect with your inner self If you want to connect with your inner self, this can initially be a major hurdle. Because we've been shaped to believe that everything happens externally, we lose touch with our inner self. These points can help you connect effectively with your inner self: Deep breathing helps you arrive in the here and now, feel inner calm, and perceive inner peace. To invite even more relaxation, it's worth breathing deeply for at least five minutes. After taking a deep breath, sense your body and feel what is present. The following questions can help you: How am I feeling right now? Where do I feel pressure? Where do I feel spaciousness? Where do I feel tightness? Do I feel other sensations in my body? At first, it can be a bit overwhelming to simply connect with your own feelings in your body. Over time, it will become more normal and easier. With the help of meditation, you can consciously connect with your inner self and your spirit. Deep breathing brings you into the moment, and now you can set the intention, "I connect with my inner self." Once you've done that, feel clean. What do you feel? Loving-kindness meditation can support you in being even more loving to yourself and others. It strengthens your connection and your self-image. Here, you wish yourself, a loved one, a neutral person, and an enemy, "May I be safe, May I be healthy, May I be happy, May I live with ease." The wording then adapts depending on the recipient. You go through it person by person. Then you can ask conscious questions like "Who am I really?", "What are my true strengths?", "What is my purpose?", "What are my own abilities that make me special?" "What triggers feelings of happiness in me?" If you find it difficult to consciously connect with your inner self and arrive in the present moment in this world, it is advisable to practice a few yoga poses or another form of exercise beforehand. Kundalini Yoga is great for bringing the energy trapped in the lower chakras upwards. A beautiful mantra, essential oils on the skin, incense sticks, or ceremonial cacao can also help you strengthen your connection to yourself, your well-being, positive emotions, and your sense of happiness in daily life. You can also find a wealth of information in the Yoga Sutras of Patanjali. 5. How to learn to value yourself and become more confident! The most important commandment in this life is, among other things, to show yourself the love you give to a baby, your parents, your partner, or your siblings. The love we feel for ourselves is often very limited due to various belief patterns. These try to convince us that we are not good as we are. This is, of course, wrong, and that's exactly where we start – a positive self-image is the goal. To appreciate yourself more, the first step is to realize how amazing you are. You can find this out by starting to keep a journal. Every day, write down at least five things you love/appreciate about yourself. Talk to other people and ask them what they like about you. Consciously enjoy the things you do well and practice gentleness when something doesn't work out right away. Do what you love – this will automatically make you more confident. You can strengthen your body awareness through daily asanas. Practice mindfulness and take time several times a day to feel your body and notice your thoughts. If you experience negative thoughts, try to replace them with positive ones. 6. Conclusion: Why yoga and meditation are key to increasing self-acceptance Physical exercise and meditation primarily help you keep the ego and negative thoughts swirling around in your head at bay. A feeling of happiness, increased physical well-being, and greater connection to yourself will automatically occur more frequently. Furthermore, these practices are ideal for learning to love yourself more, overcoming disruptive thought patterns, and establishing positive thinking. Has yoga helped you on your path to greater self-acceptance? If so, what exactly did you do?

Yoga has many positive properties for well-being. It reduces stress and excess weight and can help relieve pain such as migraines or back pain. The goal is to harmonize body and mind, which leads to a higher quality of life. The reason yoga is so popular is because it requires minimal effort. The right clothing and a base That's all you need for yoga. Participants also need to bring a little time to a yoga session. Experts consider 45 to 60 minutes to be ideal for the exercises. The investment in equipment isn't expensive. Clothing should be as tight-fitting as possible, as loose shirts or baggy pants can be a hindrance during the exercises. Many people will find suitable items in their closet, so they don't need to go shopping. The only option is a yoga mat, which is available as an entry-level model for just €15 to €35. They are usually made of PVC and manufactured in China. It's therefore advisable to check that the mat has been adequately tested for harmful substances before purchasing. Alternatively, German-made mats are available, which aren't much more expensive overall. Those who plan to practice yoga regularly should opt for more expensive models. Yoga mats are available in a variety of materials. They offer greater abrasion resistance, promising longer durability. In the higher-priced segment, there are particularly dense and long mats, which can be made from virgin wool , for example. Special mats for a holistic approach There are also products on the market that aren't just yoga mats. They take a holistic approach and offer users a range of additional beneficial effects on the body. A crystal mat can take yoga to a new dimension. The product is based on extensive research and offers a wide range of positive effects on well-being: Infrared deep heat helps reduce stress a promotion of cell metabolism, which can have a positive effect on the healing process the relief of pain stimulating the body's anti-inflammatory functions support of the immune system better blood circulation One example of a combination of yoga and back pain relief is the relief of back pain. Doctors at the German Sport University are convinced that about 90% of these complaints are caused by tension. Yoga is considered an effective way to relieve this. With a crystal mat, this effect can be further enhanced through the deep infrared heat. Better blood circulation and healthy sleep Acupressure is an ancient practice that has been used for thousands of years. Today, a mat with spikes helps to make one's life more balanced and healthy. Its function is quite simple: When the user lies down on the mat, they feel a soothing warmth after the initial pain. This not only relieves pain but also helps achieve better mental clarity and emotional balance. Using the mat reduces stress, improves circulation, relaxes muscles, and promotes healthy sleep. Additional equipment for yoga These special mats can be a wonderful addition to yoga sessions, deepening or expanding their effects. This also applies to other equipment, such as yoga blocks, yoga straps, meditation blocks, or sound boxes.

The kingdom in Southeast Asia is a wonderful place of contrasts. Travelers encounter the vibrant metropolis of Bangkok, endless beaches, a deep jungle, and fantastic places for inner contemplation. It's worth exploring Thailand. Create individual highlights The spectacular beaches, magnificent temples and pagodas, and the diverse, exotic nature are reasons why so many people plan trips to Thailand . The warmth that the locals offer their guests, the pleasant weather, and fair prices are further arguments for visiting this fascinating country. Thailand is rich in ancient traditions passed down through generations. One advantage is that this country was never colonized, allowing its inhabitants to preserve the customs of their ancestors to this day. The best way to experience the many attractions is on a Thailand tour tailored to their individual interests. Vacationers should plan on spending about two weeks exploring the country. Relaxing on the beach for a few days afterward is recommended. An impressive mix of tradition and modernity: Bangkok The airport in the Thai capital is the ideal starting point for your tour. The metropolis boasts numerous temples, among which Wat Arun, thanks to its riverside location, is one of the highlights. The pagodas and the lively alleys of Chinatown should not be missed on any sightseeing itinerary, as should enjoying the diverse nightlife. The Kwai River is not far from Bangkok, leading travelers directly into the jungle. In the evening, visitors can enjoy the romantic atmosphere of their accommodations by the light of oil lamps. One of the most beautiful regions in Central Thailand is the province of Kanchanaburi, home to the famous Bridge over the River Kwai. Rugged mountains, rushing waterfalls, and stalactite caves once inhabited by prehistoric humans are other attractions worth visiting. Discover the North Its idyllic location has earned Chiang Mai the popular nickname "Rose of the North." The metropolis boasts a glorious history, which is still alive today through its ancient temple complexes. The city is a globally respected craft center for silk, silver, wood, and ceramic goods. The famous colorful paper umbrellas are made in the nearby village of Bo Sang. They are still hand-painted today. Chiang Mai is surrounded by a charming landscape, including the fertile Ping Valley, surrounded by mighty mountain ranges. This is the ideal place to book travel components for trekking tours or to get up close and personal with elephants. Enjoy the sea A completely different landscape awaits travelers on the island of Koh Samui, located in the south. Beautiful sandy beaches invite you to laze around. When the sun is too strong, palm trees offer some shade. A visit to the rainforest in the center of the island is worthwhile, offering hikers an exotic natural paradise. Numerous sights also await, such as the twelve-meter-high Buddha statue and numerous temples. A yoga session contributes to relaxation. Although yoga was first practiced in India, it also has a long tradition in Thailand. Those who enjoy this form of relaxation will also find places in Germany where they can treat themselves to soothing massages. All you need is a yoga mat and a trained masseur. Thailand is a multifaceted travel destination and who knows, maybe one or two customs will travel back to Germany.

These are the most popular yoga exercises If you've been trying out different types of yoga for a while, you've probably already found one that appeals to you the most. Perhaps you already know your favorite asanas. If this isn't the case, because you've only recently started or your understanding of the different yoga postures is still very limited, you can use the information in this article to your advantage. Get to know various popular yoga poses that can positively support you in your everyday life. Important: Clarify your symptoms before your first yoga session If you're physically healthy, you can start right away. However, if you have any physical limitations, be sure to have this checked out by your trusted doctor or a naturopath of your choice. What you should consider as a beginner before practicing! Once everything's clear, you can slowly start practicing. It's advisable to join a yoga group in your city. There, the yoga instructor can give precise instructions on how to perform each asana. If you're already experienced or have access to valuable online content, this may be enough to get you started with yoga. Here, you should make sure that the individual exercises are well explained and that you're confident in performing them. No matter which yoga class you attend, always be aware of your own limits. The goal is for you to be able to fully perceive your body and feel what you need at that moment. Deep breathing is also essential for achieving a relaxing effect on your body and mind. The yoga session can be concluded with a meditation or with guidance for a specific breathing exercise on your pillow . This way, you can benefit from the holistic effect. When choosing your clothing, it's advisable to opt for comfortable fabrics. Fabrics should sit comfortably against the skin, and tight waistbands should be avoided. The best yoga exercises for body, mind and soul To get a good insight into the most important yoga postures, you can practice the following poses and integrate them into your practice on the mat . a) Chair Pose (Utkatasana) For this pose, stand on your mat with your feet hip-width apart and slowly squat down. You'll definitely feel the tension in your thighs. This is exactly right. This exercise works your thighs and glutes. Your core muscles and calves are also targeted. b) Mountain Pose (Tadasana) If you'd like to try another standing pose, Mountain Pose is recommended. This can strengthen your legs and increase your stability. When performing this pose, make sure your feet are firmly planted on the mat, with your big toes touching. Turn your thighs slightly inward, and point your knees forward. Let your arms hang loosely at your sides. Push your chest forward, and stay in this position for one minute. If you feel like it, you can stay longer. c) Upward Facing Dog (Urdhva Mukha Shvanasana) This pose is part of the Sun Salutation or many advanced Vinyasa flows. For this pose, lie on your mat, belly down, legs extended behind you. Then raise your upper body, palms down, arms straight, and legs slightly off the floor. This means that only the palms of your hands and the backs of your feet are resting on the mat. You can tilt your head back. Stay in this pose for a few breaths and observe how you feel. This exercise is good for your back and spinal mobility. It also opens your heart and chest. If these physical exercises are too difficult for you, try Cobra Pose (Bhujangasana). Here, you assume a similar position. Lie on your stomach, place your arms in front of you, press through them, and slowly raise your torso (using the strength of your back). Your knees (and legs) remain completely on the mat. This exercise strengthens your back and opens your heart. You can tilt your head back—be careful not to overextend it. d) Child's Pose (Balasana) This is a position ideal for relaxing during a busy day or an intense yoga session. You squat and then place your upper body flat on the mat. Your arms pointing backward or forward. The advantage of this asana is that you can completely relax in it. It stretches your thighs and ankles, reduces tension in your back, and mobilizes your hip joints. e) Downward Facing Dog (Adho Mukha Svanasana) To complete your yoga practice, downward dog is a must. It is practiced in the Sun Salutation along with upward dog. This will train your thighs and shoulders, and mobilize your back. Get into a quadruped position on your mat and then raise your pelvis backward. Straighten your legs (as far as you can) and your arms as well. Keep your back straight, and the soles of your feet rest on the floor. Stay in this pose for a few breaths, breathing in and out deeply. f) Cat (Bidalasana) and Cow (Bitilasana) Another popular exercise is the cat-cow pose. Here, you stand back on your mat with your feet hip-width apart and your hands shoulder-width apart. As you inhale, assume cow pose, which means your chest is directed forward and your back is more sagging (a hollow back). As you exhale, assume cat pose. Your back is arched upward, and you form the familiar "cat's back." With this pose you mobilize your spine and strengthen your abdomen, chest and shoulders. Other great exercises are: Warriors I, II and III Tree triangle swivel seat Seated forward bend (straight and lateral) What is your favorite exercise and how long have you been doing yoga?

How can yoga increase self-confidence in children? Even though most children's daily lives are peaceful and happy, there are still phases when they suffer. The ever-increasing pressure from school and society leads to children feeling insecure and overwhelmed. To successfully navigate everyday life and their school careers, it's advisable to start building self-confidence at an early age. Yoga can have a positive impact on this. Parents and caregivers will find all the important information in this article. Why is children's yoga important? Life includes phases of sunshine and rain. Resilient people can handle both. To practice this early enough, it is recommended to practice yoga regularly. You can imagine it like this: A tree with strong roots won't topple over easily. A small tree with fewer roots is more likely to lose its footing during a storm. Yoga exercises help strengthen the roots and help you become and stay physically and mentally fit. What should be taken into account? Before starting yoga, it's a good idea to first assess your child's health. If your child is healthy and energetic, you can begin without any concerns. However, if your child exhibits any physical symptoms, this should be checked by a doctor first. 1. Find the right studio/class Before children can begin yoga, they first need to choose a good class. These days, the range of options for children is constantly expanding. If you're familiar with yoga yourself, you can also let your child immerse themselves in your own practice in a playful way. This way, your child can get their first taste of it. 2. Comfortable clothing and equipment Just like for adults, yoga is only enjoyable if the clothes fit. It's advisable to invest in high-quality fabrics that are comfortable against the skin and don't constrict. Sweatpants and a T-shirt are a good start to encourage a desire for yoga. A non-slip mat , a cushion, and blankets are also useful for performing the exercises correctly. Music, as well as shawls, balls, etc., can also be helpful in maintaining the joy of yoga. 3. Playful manner The first contact with yoga should always be playful. This means that the sessions aren't simply completed, but rather, the children are continually being addressed. Perhaps listening to a story will help them hold the exercises for longer. It's often beneficial to practice just one or two poses rather than practicing for an hour straight. Small games in between help maintain the children's concentration. It's important to always address the children's needs, while at the same time providing the framework for practicing the exercises, breathing techniques, and meditation. Furthermore, fun should always be the top priority . Why does yoga make you self-confident? The asanas from Buddhist teachings help strengthen body awareness and thus increase one's own physical self-awareness. This is a key factor when it comes to acting confidently. Self-awareness is a great gift in today's society. By combining different elements, these goals can be achieved. 1. Meditation The yoga session consists not only of various physical exercises for health. Meditation and mindful awareness of one's own thoughts are also an essential aspect of a well-coordinated session. This provides children with their first introduction to meditation. Sitting still is difficult at first, but a playful start makes the experience more interesting. This allows the child to work out through physical exercises (see next point) or games before sitting down on the pillow and closing their eyes. Gentle music or guided journeys help increase the child's concentration. Important : If the child can only sit for two minutes and then stand up again, this is absolutely okay. With a little experience and age, children can increasingly enjoy quiet moments and let their thoughts flow freely. This leads to less clutter in their heads, increased concentration, and a longer attention span. 2. Physical exercises During the yoga session, exercises on the mat play a key role. The advantage is that they allow children to let off steam. Furthermore, the various asanas strengthen their connection to their bodies and help them feel more self-aware. In addition, the following advantages are included: Muscles are strengthened Balance is trained Tensions that are stuck in the body can be released Energies in the body are brought into balance Training of tension and relaxation Spine is mobilized Immune system can be strengthened the feeling of peace in one's own body can be increased Concentration can be promoted 3. Breathing techniques Each yoga session includes a few minutes of conscious breathing. The problem is that in everyday life, breathing is far too shallow. If children are exposed to this at a young age, they can integrate it from the beginning – with the goal of breathing deeply in everyday life. Regularly practicing breathing exercises increases lung capacity and supplies the entire body with sufficient oxygen. It can also strengthen endurance and circulation. If children frequently suffer from headaches or lack of concentration, this may be due to a lack of oxygen. In this case, breathing techniques are ideal for improving school performance, which is often due to a lack of focus or physical ailments. Children with asthma can benefit from breathing exercises (after consulting a doctor). Breathing exercises ensure that energy can circulate well in the body. This can help break down blockages, which in turn can lead to greater self-confidence. Targeted breathing techniques are unfamiliar at first, but over time every child can learn them. Alternate breathing, in which you alternately close one nostril and breathe through the other, is very useful for balancing the energy in the body and bringing more balance into the system. Which yoga exercises are ideal for children? There are many poses that are good for adults as well as children. These include, among others: the tree (Vrksasana) Child's Pose (Balasana) downward dog Warriors I and II Cobra or upward-facing dog (for older children) swivel seat Does your child also practice yoga? If so, what is their favorite pose, and what other exercises do you recommend?