Yoga BLOG

Yoga challenges both body and mind. Anyone who thinks every asana consists of a gentle stretch will quickly be surprised: Even in a seemingly relaxed pose, muscles can vibrate and tendons can reach their limits. It is precisely at this point that a phenomenon familiar to almost every yogi often occurs: the discomfort after practice, when sore muscles set in. But why isn't it enough to simply give in and perform each exercise carefully? In fact, there is more effort behind these flowing movements than outsiders would suspect. The combination of tension, concentration, and the desire to reach deeper into the stretch quickly leads to muscular reactions that approach the intensity of strength training. The intensity of yoga practice Many practitioners initially underestimate how demanding certain poses can be, until their legs begin to tremble and their breathing becomes more intense. Especially during demanding flows or long holds, sweat accumulates on the mat. To keep your mat hygienic, it's worth taking a look at yoga mat care . But beyond cleaning, there's also the question of regenerative options: While yoga itself offers elements of relaxation, additional muscle treatment can be beneficial, especially after intensive practice. Those who rely on innovative methods may also discover modern tools like massage guns , which can provide a soothing recovery after strenuous sessions and loosen the muscles to prevent soreness. A yoga teacher with class outside in park Shavasana – more than deep relaxation What appears to be a purely restful pose on the outside conceals an underestimated complexity. When practiced correctly, the far-reaching effects of Shavasana can clear the mind and reduce physical tension. But this deep letting go is only possible when you gradually learn to consciously relax muscles and regulate your breathing rhythm. Often, however, yogis still feel lingering strains in their thighs or shoulders, even when they are seemingly lying motionless on the floor. This is precisely where it becomes clear that giving in alone is sometimes not enough. Those who open themselves up to the subtle sensations in every fiber of their being will discover that true relaxation requires both concentration and dedication. This final rest period completes the practice and offers profound regeneration. Why the final pose is so misunderstood Many beginners assume that in Shavasana, you simply lie there passively and do nothing. But this final relaxation is by no means a meaningless doze. In fact, it can be challenging to keep your mind at rest and to mindfully observe your physical state. Those who prefer an upright sitting posture may find it helpful. Even just sitting quietly on meditation cushions can sharpen your focus and relieve pressure on the lower back. In this way, you open up space for regeneration for both body and mind. The conscious posture serves as a bridge between complete relaxation and stable awareness – an aspect that many practitioners only begin to appreciate after several sessions. From mat to meditation cushion – your yoga setup at a glance Anyone who invests in their own practice will sooner or later face the question of the right equipment. Yogabox offers not only a wide variety of yoga mats, but also meditation benches, fascia massage rollers, and accessories for children. The products range from PVC and TPE to virgin wool, and some are made in Germany. Also noteworthy is the environmentally friendly shipping: Thanks to DHL GoGreen and GLS Klima Protect, deliveries are CO₂-neutral. Product category Special features Materials Additional benefits Yoga mats Different thicknesses and slip resistance PVC, TPE, natural rubber Made in Germany, environmentally friendly Meditation accessories Cushions, benches, ergonomic shapes cotton, virgin wool Promotes posture and mindfulness Fascia rolls Different degrees of hardness EVA foam, plastic Supports muscle regeneration Children's yoga items Colorful and child-friendly Soft materials For a playful introduction to yoga Services Advice by phone or WhatsApp – Personal support in selection Many practitioners also appreciate the one-month return period in case an item turns out not to be the right fit. Yoga teachers enjoy a 12% discount, making it much easier to acquire high-quality equipment. And those who enjoy seasonal shopping enjoy regular discounts or special offers that brighten up their everyday routine. Between technique and depth – yoga as a personal journey A key component of a successful yoga routine is personal advice, especially when it comes to selecting the right props. If you have questions about size, material properties, or special needs, a telephone hotline can provide valuable information – so you don't feel left alone if uncertainties arise. You can also contact customer service directly via WhatsApp and receive answers to your individual concerns. Especially in an age where digital transactions dominate, personal contacts are often a helpful addition. This ensures that each piece of equipment meets your exact requirements and will provide long-term enjoyment. After all, yoga is always a journey that requires self-diagnosis and mindfulness. When strength and devotion become one Finally, the interplay of dedication and stability illustrates the deeper essence of yoga practice. Anyone who believes that smooth stretches alone lead to success will quickly be disabused of this notion as soon as the body noticeably reacts. Rather, the alternation between dynamic asanas and conscious relaxation is the key to holistic development. Muscle soreness is then no longer viewed as a mere annoyance, but as a sign that one is working on one's limits and can venture into unimagined depths. At the same time, careful regeneration creates space for progress without overload. Every step on the mat is a dialogue with one's self. If one looks patiently at one's own development, it becomes clear: only when active muscle work and deep relaxation merge can yoga unfold its transformative power. A meaningful path that never ends.

Virabhadrasana – Hero Pose or Warrior Pose Are you a hero? Or even a warrior? Most likely, as a child, you firmly resolved to become a true hero, only to lose sight of this goal at some point. What does heroism, or even a warrior, have to do with yoga? Aren't pride and violence things that yoga expressly rejects, and instead teaches humility and nonviolence? In yoga, you encounter the hero pose as an asana that you perform directly after the sun salutation . Here, you'll learn what the hero pose is all about, why it doesn't make you a warrior, and how you can strengthen your personality and body with this asana. The name of the asana goes back to a mythical figure Virabhadrasana, the name of the asana, is Sanskrit. "Bhadra" means "great," and "vira" translates as "hero." But who was this great hero, after whom one of the most important yoga poses is named? Virabhadra was a son of Shiva. In yoga, Virabhadra symbolizes a blessed person with great power. The asana is said to increase your self-confidence and make you courageous. This is how the asana works Virabhadrasana is a strengthening exercise that plays a central role in power yoga . This asana is also often taught in children's yoga classes because it helps children ground themselves. This asana increases your strength and stamina. It is particularly suitable if you want to build your glutes and quadriceps. On an energetic level, Virabhadrasana has a balancing effect. It stimulates your mind and strengthens your courage. In yoga, inertia and ignorance are considered the root causes of many ills. Virabhadrasana is ideal for effectively counteracting these negative qualities. Like all standing poses, Virabhadrasana grounds you and helps you rediscover your inner and outer balance. How to get into the position Virabhadrasana is a strenuous asana that requires not only good body tension, but above all stamina, concentration, and inner calm. Most yoga teachers practice three variations of Virabhadrasana, called Warrior 1, 2, and 3. Yogis often incorporate all three variations into their yoga classes. The starting position for all exercises in the Hero series is the tree pose . For Warrior 1, extend your arms straight and parallel and take a large forward lunge. Make sure your heels are aligned and your knee is over your heel. Rotate your back leg slightly outward and shift your weight onto the outer edge of your foot. Lift your head and gaze up over your hands. If you have neck problems, gaze straight ahead. For Warrior 2, stand in the center of the mat and gaze over your outstretched hand toward the horizon. Step into a wide lunge, keeping your back leg straight and bending your front leg so your knee is directly over your heel. Your hips are parallel to the mat, your back foot slightly turned outward. Extend your arms out wide, keeping your shoulders down. Look forward and enjoy this confidence-boosting exercise. Warrior 3 is a pose for advanced yogis. It requires strength and balance. Come into Warrior 1 and take a few breaths to deepen your concentration. Place your arms on your hips, step your left foot back, and shift your weight onto your right leg. Let your torso sink forward while your back leg reaches up. The goal is for your arms, torso, and leg to be parallel to the floor. Keep your hips straight and hold the pose for a few breaths before switching sides. Image © fizkes

How colors can support you during your movement practice! Anyone who has studied energies and colors knows that each color has a different frequency and can therefore have completely different effects on people. Perhaps you yourself associate negative associations with a certain color? Therefore, the colors used in a studio are crucial. The color of the mat can also influence your physical exercise practice. You'll find all the important information about the best colors in this article. Colors and their influence on the human psyche Even if you might not believe it, colors have a significant influence on your emotional and physical well-being. There are colors that calm and relax you, for example, or that excite, activate, or motivate you. We need the different colors to navigate our daily lives. Furthermore, an experiment found that the colors of food can affect human health. When subjects ate only white foods (which contained a normal amount of carbohydrates, fats, proteins, and nutrients) over an extended period, they were more likely to become ill than participants in the control group. In this way, our eyes "eat" with us, so to speak. It is similar with clothing; it also unconsciously sends nonverbal signals to the person you are talking to. Something scientific... Colors contain radiation. They differ in wavelength. To see a color at all, you need light (it doesn't matter whether this is an artificial source like a lamp or the sun). White is the sum of all colors, and this is how light (the radiation) hits an object, and this is how the color appears. There are now two options: The object swallows (absorbs) the color (we now see this as black) The object reflects the color (if everything is reflected, reflected back, then the object is white) For other colors, only a certain proportion is reflected or absorbed. The human eye perceives radiation in the range from 400 nm to 800 nm as colored. If you perceive it in the 400 nm range, it is more blue, while at 800 nm, it is red. What colors can you use for your relaxation room? Color psychology naturally also plays a role in the design of your home or studio. Some colors are considered optimal, while others should be avoided based on individual preferences. In general, muted colors are great. For example, you can use green . If you choose a light green, you can be sure that you'll feel good. The color green is reminiscent of nature, gives a pleasant feeling of relaxation, and helps regulate your nervous system. Furthermore, a room with green walls feels very friendly and pleasant. Of course, you can also choose your yoga mat carefully, whether you're setting up a studio for guided practice sessions or your own relaxation space. Many people prefer a darker shade; consider what works best for your space and how the individual mat colors affect your mind and body. Orange is another color you can easily incorporate into your studio or relaxation area. It has an invigorating and mood-enhancing effect. If you otherwise choose subtle colors, accents of orange can be a real treat. Orange is also said to have the following qualities: invigorating, cheerful, and invigorating. Violet is a great color for adding a touch of sensuality to a room. If you want to relax and feel more in tune with your femininity and zest for life, this color might be the right choice. To balance the colors a little, it's best to use a light beige or gray , which has a calming and harmonizing effect. The color red is great for adding accents. For example, you can choose your meditation cushion in this color. The shade feels very warm and soothing to most people. Red also represents dynamism, power, and increased energy. Of course, red is also associated with love. If you want to improve your own self-confidence or encourage your yogis to do the same, then be sure to incorporate elements of yellow . This color can create very beautiful, soothing feelings, and yellow can also help lift your mood. If you sometimes feel sad in your life, you can create more lightness and joy by wearing yellow clothing. Another great color for your studio is gold , especially if you love a divine glow. Perhaps you know from your own experience that gold-colored objects automatically radiate greater value and are always somehow connected to the divine. You can take advantage of this and integrate golden elements into your space. Furthermore, the color gold can evoke feelings of happiness and gratitude within you. In nature, you could most easily compare this color to the time before sunset. If you feel comfortable in these moments, you should definitely choose gold elements. Those who are content in their lives are automatically happier. You can support this state with the color blue . This shade encourages you and your yogis to be more creative. The color white represents purity and innocence and can, under certain circumstances, be useful for creating balance and a peaceful atmosphere. Whether you want to incorporate black elements into your room is up to you. How do you find the right color? As you've seen, the effect of colors varies greatly. It's up to you to decide which colors are right for your studio. A word of advice: There are no right or wrong colors for your needs. You can rely on your intuition and gut feeling in this regard. If you're unsure, imagine the room with, say, green walls and feel it. You'll intuitively know whether you feel comfortable there. Color palettes with all the colors can also help you make a satisfactory decision. Another good question is : What color do you like? Because you often intuitively like the colors you need and that serve you. You can also use the colors of the chakras as a guide. If, for example, you're always struggling with a particular energy center, you can integrate that color into your studio and your life. With a little patience and sensitivity, you'll feel the effect.

Hectic pace, pressure, stress, overstimulation, and excessive demands – enormous physical and mental strain is part of everyday life for many people. This makes it all the more important that you find a healthy counterbalance to these harmful and energy-sapping influences. Spiritual development and a holistic approach to body and mind will allow you to find peace and simultaneously strengthen your resilience. Of palm leaf readings and Achilles tendons Booking online palm leaf readings , gaining deeper insights into transcendental meditation, or trying sound healing is now easier than ever. Comprehensive information on ancient wisdom, holistic perspectives, and exercises is just a few clicks away. If you engage with these, a new world full of fascinating connections opens up. The spiritual significance of the Achilles tendon and other connections between body, mind, and health come into focus. At the same time, you gain peace and can find your own individual path to relaxation. The search for it is a form of self-care and, just like simple mindfulness, enriches everyday life and your well-being. With every piece of information, you learn something new, your awareness grows, and you gain an insight into the complexity and interest of spiritual possibilities. Finding what's right for you within them is a journey that's exciting, captivating, and calming at the same time. Understanding and comprehending your body, your psyche, and how they interact can make many things easier. It can protect you and aids personal development. You can't and don't have to explore and apply everything at once. Start with small steps. Practice daily, conscious gratitude and always reserve enough time for the next step, further insight and research. This alone will take you further, even if you don't try and implement everything new. Find your entry and peace, but no standstill Perhaps you've just started yoga for beginners or are just starting out. Perhaps you're just beginning to intend to change your life and are looking for the right steps for you. It's crucial to remain individual and not give up. Turning to spiritual paths is enriching and beautiful, not least because you can shape them yourself. Create a path for yourself, experiment with different approaches, and stay curious. What seems strange today may seem like a missing piece of the puzzle in a few months, completing the bigger picture. Just like yoga skills and targeted relaxation through autogenic training or breathing meditation, progress and increased knowledge, openness, and benefits are particularly noticeable in retrospect. To document the effects on your well-being and avoid abandoning new approaches too quickly, rely on a journal. Writing down feelings and impressions not only helps jog your memory, but also records events and sensations in writing both promotes relaxation and development. It creates clarity, has a calming effect, and helps organize your thoughts. It can also clearly show you how far you've already come. It has a whole range of positive effects and, like mindfulness and gratitude, can have a significant impact on your everyday life and your well-being with little effort. The spiritual world is fascinating, and even if not all of its effects have been scientifically proven (yet), you can noticeably enrich your life with yoga and other practices, as long as you approach them individually.

Yoga for families – the benefits of practicing together Do you love yoga and want to continue practicing despite having children? Many mothers and fathers feel the same way. The good thing is that yoga is suitable for all ages, and you can involve your children from an early age. This way, everyone benefits from the effects of Buddhist asanas. Thanks to the specific postures, even children can bring more well-being into their own systems and become calmer, more relaxed, and more focused. This article explains what you should consider when practicing together and the associated benefits. Is yoga also good for children? More and more conscious parents are asking whether asanas can be beneficial for their own children. The answer, as already indicated in the introduction, is yes. The effect of Buddhist physical exercises is holistic. Thus, the postures affect the body, mind, and soul – and not just in adults. Does your child suffer from constant illnesses and rarely escape a virus? Then it's important to strengthen your child's immune system. Yoga can be a beneficial form of exercise to achieve a positive effect. If your child sits in school all day, it's recommended to compensate for this lack of movement. More dynamic flow exercises can be the solution. Muscle flexibility is increased and children can also become stronger overall. Kids are often very emotional (angry, sad, etc.), which is absolutely okay. At the same time, they can learn how to deal with emotions properly. Body postures can help bring movement into their system and get emotions flowing. If your child is constantly stressed or overwhelmed with their own school commitments, it is good to sit on a meditation cushion and listen to gentle meditation journeys or take a few soothing breaths. These benefits that come with regular practice speak in favor of incorporating it more often into everyday family life. Stressful family life: How can yoga be incorporated? Tight to-do lists, lots of homework, long school days, and the stressful workload of adults – such a family routine often feels chaotic with numerous responsibilities. It's precisely during these times that it's so important for the whole family to find peace and quiet through various practices. Do you and your family recognize this? Then it's important that you sit down together and (depending on the children's age) make a plan. Even younger children can and should have a say. For many traditional and modern families, the weekend is almost the only time they can do something together. This time can also be used for family yoga. Children benefit from rituals and routines. For example, you could start Saturday and Sunday with a yoga session. Children get used to it and, just like their parents, develop a sense of enjoyment and fun. Yoga can also be practiced regularly during the week. This depends entirely on your daily routine and all your schedule. A good idea might be to practice yoga for 5-15 minutes shortly before bedtime. This can be achieved even on stressful days. The rule here is: It is better to practice asanas for five minutes than to do nothing. It's also important that the children are introduced to it in a playful way and that it feels enjoyable. It shouldn't become an additional, annoying to-do for the family, but rather a relaxing experience. What should adults consider when planning parent-child yoga? First, it's important to consider the children's ages. Of course, a three-year-old won't enjoy holding a pose for as long as a nine-year-old. Therefore, adults should treat the child with care and love, even if they don't feel like it. It's important to openly communicate that the child can engage in other activities (e.g., painting, etc.) while the adults practice yoga. Secondly, the right tools must be provided. This is the only way to get things done. Therefore, it's advisable to have everything in one place, so that the excuse "it takes so long to set everything up" doesn't hold up. Mats , pillows, blankets, perhaps essential oils and a diffuser, as well as comfortable clothing, can be laid out. Gentle sounds during meditation can provide more relaxation for children and adults. The appointment can also be entered into the parents' shared calendar on their smartphones to ensure adherence. A general family calendar on paper with the yoga sessions entered can also help ensure adherence to the schedule. The yoga poses should, of course, be chosen so that children can participate. Parents demonstrate, and the children can practice along. There are now even YouTube channels that show children's yoga. This allows parents to practice these poses together with their children. Everything can be done playfully. Forget expectations and be happy when your child practices a little, even if they don't do all the exercises perfectly. Your daughter or son should have fun and enjoy the time spent together – because that's the most important aspect. Always make sure that your child feels comfortable and that his or her statements are taken seriously. At the end of the practice, a short meditation perfectly rounds off the session. There are wonderful audio stories to strengthen mindfulness. You can also use gentle sounds and close your eyes for half a minute or a little longer, breathing deeply in and out. Have you tried parent-child yoga before? If so, how was it for you?

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?

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?

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?

Which type of yoga for beginners – an overview More and more people feel the need to bring peace and well-being into their lives. Due to their increased awareness of their own bodies, many conscious individuals are incorporating various asanas into their daily lives. If you too would like to experience the benefits of yoga, you should start with suitable exercise sequences. You'll find all the important information in this article: This will help you find out whether Ashtanga Yoga, Yin Yoga, or Vinyasa Yoga is a good fit for you. Is yoga suitable for everyone? First of all: Anyone can do yoga – whether athletic or not, young or old, male or female. What's important is that you have the willpower to get on the yoga mat regularly and exercise. If you have any physical problems, you should seek medical advice to ensure that yoga won't have any negative effects on your health. Otherwise, there are no contraindications to practicing yoga on the mat. Which types of yoga are best for beginners? In principle, there's no one type of yoga you have to start with. Basically, it's important to find which style appeals to you most. If you're already well connected to your inner voice, you can follow your own intuition. This overview will help you get to know the main types of yoga first so you can make a good decision—either based on your gut feeling or by trying everything out and seeing what suits you best. Of course, your preferences can change constantly. 1. Yin Yoga If you're new to yoga and have little experience, you can start with Yin Yoga. Do you suffer from blockages and lack flexibility? Then this style is perfect for you, too. Unlike Power Yoga, for example, you don't need a lot of stamina or strength to practice the various asanas. Rather, it's about increasing your flexibility and loosening the fascia. Staying in one position for a long time allows your muscles to relax. When the body is calm, this has a positive effect on the mind. 2. Hatha Yoga This style of yoga is arguably one of the most well-known: so many people, even beginners, love these asanas and practice them daily. The movements are slow and deliberate. Relaxation of mind and body is paramount, which is why this style is often combined with breathing techniques or meditation on a cushion . 3. Kundalini Yoga If you want to expand your mind and consciousness, you can try Kundalini Yoga asanas. These influence the mind: You concentrate on your breathing and physical exercises. Those with more experience can trigger and strengthen their Kundalini energy (also known as life force energy). You can learn the various sequences in an online course or an in-person yoga class. Those who practice this style frequently can increase their inner peace. 4. Ashtanga Yoga To get your whole body moving, you should opt for faster yoga flows. Many yoga studios offer classes with Ashtanga flows. Ashtanga means "eight limbs" and is perfect for those who want to really work out. Because of the consistent, fast sequence, you'll have to really push yourself. The styles mentioned above are among the most popular for beginners. Those who want to try other styles can try Vinyasa Flows, Hot Yoga, or Raja Yoga (royal yoga). How can you start with yoga? Now you've gained some insight into the most important yoga styles for beginners. If you're still having trouble getting started, the following tips can help. Practice the correct form: To enjoy yoga in the long term, you should get used to the correct postures. This way, you can ensure that your body is protected while also being sustainably strengthened. In a class at a yoga studio, you can learn everything in detail. It's important that you trust your yoga teacher so you can let go. If you don't have the time or don't have a yoga studio nearby, you can opt for an online course. Yoga should feel easy. You don't have to make it a competition. It won't do you any good if you stress yourself out on the mat every day or if you compare yourself to the other yogis on the mat. Stay with yourself and practice at your own pace. At the same time, regularity is important to feel the positive effects on your body. Treating yourself with love is essential – whether you are not yet able to perform certain exercises or you miss a yoga date, remain loving and gentle with yourself. If you feel like certain yoga styles don't appeal to you, there's no need to give up. Instead, it's beneficial to try out different styles to truly find out which one is a perfect fit for you. Give yourself the time and peace to get to know yourself better. Integrate yoga philosophy into your daily life. Be mindful of yourself and other living beings, regularly take time for meditation and breathing exercises, and honor your health. You will see that this will bring you ever closer to your inner freedom. What do you need to start yoga? Anyone starting out with yoga should first buy a good, high-quality yoga mat. It's also a good idea to treat yourself to a nice, comfortable yoga outfit. Leggings or shorts and a top that you can easily tuck into your pants are perfect. Women can buy a non-constricting sports bra. A yoga block is also ideal for practicing certain exercises. The best exercises for beginners When you start practicing yoga, you should do the exercises that you can easily perform. Downward-Facing Dog, Cat-Cow Pose, and Warrior I-II poses are ideal for acclimating your body to yoga. Sun Salutation is also perfect for getting your body moving and experiencing the first positive effects. Have you already started practicing yoga? If so, what's your favorite style?

Yoga teacher is helping young woman to make asana poses at gym. When practicing Eka Pada Galavasana, the key is to give and receive. You draw energy toward the center of your body and simultaneously move energetically backward and forward from the center until you achieve a sense of balance and equilibrium. This pose is also known as the flying pigeon pose. Below, you'll learn how to perform it, what to pay attention to, and what positive effects you can achieve. Eka pada galavasana - How to perform the flying pigeon pose? You begin the yoga exercise standing up . Your feet are hip-width apart and your toes pointing forward. Bend forward, lower your upper body and place your hands shoulder-width apart on the floor. Keep your fingers spread and your arms bent. Bend your knees so that your hips and elbows are down. Then you lift your left leg off the floor. With your knee still bent, place it in the crook of your left arm and your left foot in the crook of your right arm. After that, you have to balance your body weight. As you do this, slowly move forward and lift your right leg into the air. Straighten your right leg. Stretch your neck and hold your head as high as possible. Stay in the asana for a few seconds. Then bring the leg back to the floor and end the asana. After that, you switch sides. What effects can you achieve with Eka pada galavasana? With this yoga exercise, you can significantly strengthen your arm muscles and wrists. Your neck, shoulders, and core will also be strengthened if performed regularly. The same applies to the back of your legs. The flying pigeon pose opens your hips. You can improve your balance and sense of equilibrium. The pressure of your foot against your stomach acts like a massage of your abdominal organs. This can stimulate digestion and help expel air from your body. Eka pada galavasana can tone your abdominal muscles. It can also improve concentration. When performed regularly, this pose boosts self-confidence and a sense of adventure. What should I keep in mind when doing Eka pada galavasana? When performing this yoga pose, make sure your shoulders are not tense and that your outstretched leg is active. At first, it will be a little difficult to maintain balance when you raise your right leg. But be patient; as you gain more confidence, it will become easier. Once you're balancing on one leg, make sure you straighten the leg that's in the air. Don't let your head hang down. Generally, enter the pose very slowly. If you feel pain, stop and come out of it. This yoga pose is not recommended for people suffering from hand arthritis, carpal tunnel syndrome, or other wrist problems. People with shoulder, knee, or hip problems should also avoid this pose. Conclusion These were the tips on how to perform Eka pada galavasana correctly and what to pay attention to. It's an arm balance. With the front leg in a position similar to the pigeon pose, the arms are in a deep push-up position, and the other leg extends back and upwards. The flying pigeon pose requires flexibility, strength, and skill. Don't perform it mindlessly, but consciously. You'll experience clarity and joy while doing it. Express it externally and feel good about it. Image © fizkes / 123rf.com

The main benefits of yoga for body and mind The asanas from Buddhist teachings have a variety of effects on the body: Yogis report effects on body, mind, and soul. Do you know that feeling – you feel tired, exhausted, and completely disconnected from yourself? In this case, regular practice of Kundalini Yoga, Hatha Yoga, Ashtanga Yoga, Yin Yoga, or Vinyasa Yoga could be beneficial. In this article, we explain the 10 most important benefits of flow for your body and mind. Prepare to be amazed. 10 Benefits of Yoga for Body and Mind If you have a stressful daily routine and want to make the most of your breaks or free time, you should definitely incorporate yoga on your favorite mat . The following section provides all the necessary information. 1. Improved mobility and flexibility Sitting in front of a computer usually has negative effects on the body. The lack of exercise leads to rust over time. In this case, yoga is a good solution. The various asanas help you become more mobile and flexible. The exercises in Yin Yoga, for example, are specifically designed to stretch the body. 2. Reducing stress and tension The asanas have different effects depending on the yogi. Nevertheless, many report a reduced sense of stress and less physical tension. Those who are under pressure all day should incorporate the asanas daily to strengthen their inner balance. The reason this practice is so effective is that yoga exercises have a direct influence on the autonomic nervous system. During the exercises, you also focus on your breathing, which in turn affects your perception. Your breathing slows down, and tension throughout the body decreases. 3. Increase endurance and muscle strength Depending on which yoga exercises you practice, you can both bring relaxation into your stressful everyday life and strengthen your entire system at the same time. Muscles are stressed and strengthened during any physical activity. For example, if you practice a strenuous Ashtanga or Vinyasa Flow, you can be sure that your muscles will build with regular practice. Your strength will increase, and your endurance will also improve. The latter can be built up particularly through brisk sun salutations. If you're more focused on strong abdominal muscles, the upward-facing boat pose (Ado Mukha Navasana) can be a good option. Locust or bird pose will help you build your back. Warrior poses (I and II) are ideal for training your legs. 4. Improved breathing abilities If you decide to practice yoga regularly in your life, you can expect your breathing to improve as well. Breathing is a key aspect of the practice. Each pose has the right timing for inhaling and exhaling, meaning you focus on conscious breathing. In the stresses of everyday life, we often breathe too shallowly, meaning our bodies aren't supplied with enough oxygen. During a yoga flow, however, a yogi focuses so intensely on the breath that the entire body, all organs and cells, are supplied with sufficient oxygen. 5. Increased concentration skills If you often struggle with a lack of concentration, yoga is a good way to change this. When you practice a yoga flow, you consciously surrender to the moment. Your brain can be relieved, thus increasing your focus on what is essential. If you can concentrate on something specific with the help of yoga, you can implement this in your everyday life. Those who manage to focus their energies, actions, and abilities achieve much better results with significantly less effort. If, on the other hand, your focus is very scattered, it is not uncommon that you can hardly concentrate and achieve poor results. A subsequent meditation on your cushion can further increase the calm in your body and mind. 6. Increase self-confidence Self-confidence means having faith in yourself, knowing what you're doing, and knowing that your actions are effective and have an impact. Practicing yoga regularly can potentially boost your self-confidence. You know how your body feels and notice improvements. At the same time, you're connected to yourself, allowing you to trust yourself and your body. Furthermore, your connection to your own voice is strengthened. 7. Stabilized blood pressure Many people suffer from various physical complaints. One of these is high blood pressure, which can sometimes lead to other symptoms. Yoga can help support your blood pressure. When you are calm, your blood pressure drops. Because yoga has a direct effect on your stress levels, you can expect high blood pressure to drop again. Of course, this should be discussed and clarified with a doctor. 8.Improved sleep rhythm If you have trouble falling asleep, it could be due to various factors in your life. In this case, you should examine what's keeping you awake. Is it thoughts that are weighing on your mind, worries that are weighing on your mind, eating too much before bed, or the wrong room temperature? Ask yourself what the cause is and change it. For many people, it's the swirling thoughts that disrupt their nighttime rest. Yoga is effective in calming the chaos of thoughts and thus optimizing falling asleep and your overall sleep rhythm. To increase the effect, you should practice Yin Yoga and relaxing postures, including Pranayama (breathing exercises). 9. Strong immune system When your mind and body are in harmony, this has a direct effect on your immune system. If you want to stay healthy, you should exercise your body daily. Yoga is a great way to keep yourself fit and vital all year round. 10. Increased happiness and well-being as well as improved vital energy Do you want to do something for your psyche and finally feel happier and more fulfilled? Then Buddhist asanas are the perfect way to connect more with your body and feel relaxed and carefree. Through yoga, you can realize that you don't need anything external to be happy. You focus on your inner self and strengthen your connection to yourself. This automatically leads to a heightened sense of happiness and an improvement in your well-being. You'll also be able to perceive your energy much more clearly. This is especially achieved with the help of various exercises from Kundalini Yoga. Using special asanas, you move your life energy from your root chakra to your head. This leads to increased vital energy throughout your entire system. Conclusion Yoga has a significant impact on the body, mind, and soul. Therefore, you should incorporate the exercises into your daily routine to maximize its effectiveness and benefits—especially if you have a weak immune system, a lot of stress during the day, and struggle to concentrate. Do you practice yoga regularly? If so, what benefits can you confirm?

The forward bend from a standing position: Uttanasana Uttanasana, also called the standing forward bend, is considered a simple yoga exercise. However, proper technique and correct execution are important. Forward bending in yoga: How does the Uttanasa pose work? Uttanasa is one of the yoga exercises that is performed while standing. The starting position is the Mountain Pose (Tadasana) : Stand steadily on the heels and balls of your feet, with your legs together. Hold your arms at your sides. Now bend forward as you exhale. Tilt your pelvis forward, but keep your legs straight. With each exhalation, stretch and lengthen your upper body until you can ideally place the palms of your hands on the floor to the left and right of your feet. Do not press down with force, but consciously let your upper body, head and neck relax. To begin with, stay in the Uttanasa pose for 30 seconds; later you can increase the time. To end the exercise, place your hands on your hips and inhale until you stand up straight. The effect of Uttanasana Uttanasana is often part of yoga sequences, but can also be performed on its own. The exercise works the thighs, back, kidneys, pelvis, heart, brain, and nervous system. Performed regularly, Uttanasana improves posture and the mobility of your pelvis and spine. The exercise strengthens your knees and leg muscles and stretches the back of your calves, thighs, and lower back. Tension in the neck and back area is released. This asana is particularly suitable for stressed individuals. It helps you regain balance. It calms your nerves and mind. Uttanasana is therefore well-suited for reducing stress. This exercise is an ideal part of a yoga program for those experiencing fatigue or mental health issues. Uttanasana can also have a relaxing and soothing effect on digestive problems and menstrual pain. It's also important that the standing forward bend is associated with a sense of letting go. In the forward bend, you allow gravity to take effect and remain in a posture of humility, which has a calming and relaxing effect. Tips for beginners and for correct execution Uttanasa is considered a relatively simple yoga exercise. However, for beginners and those with less flexible muscles, the pose can be very unfamiliar at first. Caution is also advised for those with back problems. However, with a few simple tips, anyone can perform Uttanasa pain-free and relaxed. If this asana makes you feel dizzy or gives you a headache, shorten the practice and pay particular attention to calm, deep, and even breathing. Never pull down with force. Let your upper body hang loosely. The stretch is created solely by your body weight. The resulting stretching sensation is normal, although beginners often find it uncomfortable. However, actual pain should not occur. If you can't even reach your fingertips to the floor at first, don't worry. With regular practice of Uttanasana, your flexibility will increase naturally over time. What's more important is to perform the exercise mindfully. Most important tip: If you have mild back problems or shortened hamstrings, simply bend your knees at first. Correct form is important, not straightening your legs. Always bend forward from the hips. Keep your weight on your legs, not your lower back. If you have severe back pain or injuries to your knees or thighs, you should consider other exercises. Image © fizkes

Overcoming feelings of guilt: the five best tips Being human means experiencing many emotions. Humans can experience countless different emotions or feelings: When they're pleasant, it's all the easier. Fear, anger, sadness, or guilt, on the other hand, are usually more challenging, and many people find it difficult to deal with them appropriately. If you haven't behaved according to your moral standards, feelings of guilt can haunt you. To successfully overcome these feelings, you can follow the tips presented in this article. Why should you work on guilt and when is it appropriate? Everyone knows the feeling of doing something and then a thousand feelings of guilt popping up in your head. Is this the case for you too? Then you should take the time to reflect and let them go. Constantly complaining about a guilty conscience isn't doing yourself any good. You can adjust your behavior in the future, but there's no point in torturing yourself for past situations. This reduces your joy in life and also affects your physical and mental health. Also important: Feelings of guilt sometimes arise in the context of low self-esteem or a lack of self-confidence. You need to differentiate: Was your behavior really wrong and did you make a mistake? If this was the case, you can ensure that your behavior or approach changes in the future. Be aware that the first step is to become aware of this. This way, you can adjust your thoughts accordingly and steer your behavior in the right direction. Are you just being told that you behaved wrongly? We often experience toxic behavior in relationships. Phrases like "If you were a true friend, you would..." are commonplace. If you hear such phrases, you should be aware that your conscience is being played on. It could also be emotional blackmail. You don't tell a true friend that they should have done this or that. In this case, the guilt isn't necessarily appropriate; instead, you should reflect on the friendship or relationship. The five best tricks for dealing with guilt In the following section, we will explain the most sustainable methods you can use to deal with feelings of guilt. Tip 1: Perceive and recognize feelings Often, we are plagued by a feeling, but can't quite identify it. If, over time, you realize it's guilt, you should take a closer look and try to understand what exactly happened. In this context, it can be helpful to talk to other people or write down your feelings. You can be sure that this is very valuable in reducing your feelings of guilt. Questions could be: What did you do or not do that made you feel guilty? Have you violated your rights or those of others? Have you violated your values or those of another person? If you find it difficult to go deep and relax, a yoga session on the mat can help you to get deeper into yourself and your body. Tip 2: Everything is fine and you are wonderful You made a mistake. That's completely human, and everyone makes various mistakes throughout their lives. This is partly due to our patterns, beliefs, or entanglements from the past. As a result, we don't always manage to act the way we or others might want. In this context, it's important to try to understand that you are perfect as you are—even if you made this "mistake." This is the most important step to continuing on your path without guilt. Furthermore, working on the patterns can help you avoid problems in the future. Tip 3: Forgiveness Ritual To move on, you need to forgive yourself and everyone around you who was involved in this issue. This can be done with the help of a small ritual. If you want, you can write everything on a piece of paper and then burn it. Alternatively, you can just write the sentence "I forgive myself for this mistake and love and accept myself as I am" on a small piece of paper and then burn it. If circumstances allow, you could do this ritual together with those you have hurt. Tip 4: What can you do to make amends? The first step to gaining understanding in a conversation is to admit your mistake and say you're sorry. Many people won't be able to accept it the first time. If they do, you can repeat it several times. It's also advisable to ask what you can do to make amends. Of course, the answer always depends on the specific problem. It makes a difference whether you've caused significant damage or not. This conversation should be as open and authentic as possible so that both sides are satisfied with the solutions. This usually helps you get rid of your guilt. If this doesn't work immediately, consider other things you can do to make yourself feel better. Important : The feelings of guilt can of course be resolved externally, but at the same time the internal step of forgiving yourself is essential to bring about lasting change. What should you do if the other person has already died and no compensation is possible? It's not uncommon that you can't make amends for everything. In this case, you can perform a small ritual in which you write everything down in a letter, which you can then burn or tear into small pieces and throw into the river. You should also know that you aren't dependent on outside people forgiving you—first and foremost, you must forgive yourself. Tip 5: How can you avoid these problems in the future? The goal should be to avoid these situations in which you feel guilty. This means becoming clear about what caused you to behave in a certain way in such a situation (e.g., conditioning, patterns, beliefs, etc.). Once you've recognized this, you'll be able to avoid it in the future. Helpful : A nice, deep meditation on your pillow is helpful to see the whole situation from a bird's eye view and to understand the connections that can be used to avoid it. Are you familiar with feelings of guilt? If so, how do you deal with them? What are your experiences?