Yoga BLOG

Yoga routine: How often should you practice yoga per week? Yoga is one of the most popular forms of exercise – the asanas from Buddhist teachings have long been an integral part of the activity routines of many conscious people. Beginners, in particular, wonder how often they should practice yoga and when they can expect to see the first results. This article will help you get an overview of how often yoga exercises can be performed and why certain postures are better suited at certain times of the day. How often do you need to practice yoga? Preferences and individual life situations vary from person to person. Some yogis can schedule an hour for yoga every day, while others can only find shorter time slots. In principle, you can practice yoga daily—adapted to your daily routine. The advantage of yoga is that even just one practice can make a difference in your well-being. At the same time, however, you shouldn't expect the greatest progress in strength and flexibility if you only practice once a month or once a week. The more often you incorporate these movements into your daily routine, the greater the success and improvements on a physical, mental and spiritual level. 15 minutes of yoga a day makes a big difference Anyone who thinks that yoga must be practiced for at least half an hour or even an hour is mistaken. Many yogis have found that even a 15-minute daily yoga session can make a big difference. Therefore, it is advisable to regularly incorporate yoga into your daily routine. Tips: If you're short on time, you could set your alarm 15 minutes earlier in the morning and use this window for your practice. It can also be helpful to engage in calming exercises in the evening to bring more peace of mind. If you also incorporate breathing exercises and relaxed meditation, you can expect an even better effect. If you can't manage to practice daily, it might be advisable to incorporate a one-hour practice two to three times a week. You'll have to find out for yourself what works best for you, as not everyone responds the same way. However, if you experiment a little, you can find out when the positive effects are most easily felt. What are the benefits of daily practice? The different types of yoga all have different effects on the body. Depending on the exercise, you train different parts of the body, but the numerous sessions also have an impact on the psyche. Deep, conscious breathing increases awareness throughout the day. Those who practice daily will notice that they breathe more deeply and mindfully throughout the day. Thanks to the diverse yoga sessions, you can expect special effects on your entire body. Twists, backbends, and forward bends have different effects on your organism. You'll be much more connected to yourself and strengthen your body awareness. This will have an impact on your entire life. Many yogis have much more conscious thought processes and are significantly less stressed. The body is freed from toxins and you can move closer to holistic well-being. Those who want to lose weight and practice power yoga or other challenging yoga exercises daily can achieve great results. Combined with other sports, it's a helpful way to strengthen and mobilize your body and do something good for yourself. Which yoga asanas should I plan for when? Yoga beginners should first figure out which exercises are best used when. Each asana has different effects on the body. Accordingly, there are sequences on the mat that are particularly good for the morning, while others have a more relaxing and calming effect and are therefore better suited for the evening. In the following section you will get a brief overview of when you can do what. a) In the morning If you want to do something good for yourself in the morning, start the day with yogic flows. A mindful morning is very important: In addition to emptying your bowels, you should cleanse your tongue and practice oil pulling. The following exercises can, for example, be aimed at mobilizing your spine and warming up your muscles. This will help you start the day even better. The sun salutation is an excellent way to start the morning mindfully; the warrior pose, cat-cow pose, hip bends, and triangle poses are also valuable and beneficial. b) Fit lunch break If you're not an early riser and therefore can't practice in the morning, you can incorporate the asanas at lunchtime. If you sit a lot, exercising at lunchtime can be beneficial. It can also help prevent back or neck pain. After eating, you can do a few twists to stimulate digestion. Meditation on a cushion also helps with greater concentration and improved receptivity. Try it and see if you notice a big difference. If you do yoga before eating, you can perform more challenging poses or flows. This is perfect for those who like to work up a sweat. c) After work To truly enjoy the evening, it's important to establish a clear boundary between work and after-work. This can be achieved with a workout. If you've been under pressure all day, you should incorporate a calming and relaxing routine into the evening. A long cool-down, Savasana, or Yin Yoga are particularly suitable. Power yoga should be avoided unless you want to really work up a sweat. Just before bedtime, child's poses are ideal for letting your thoughts drift and completely calming down. You can be sure that this will help you fall asleep more easily. Do you practice yoga regularly? How often per week do you incorporate your asanas?

Discover inner peace Are you longing for peace and serenity? Your daily life is stressful, and you don't know how to unwind? Then Sahaja Yoga could be perfect for you. Those seeking spiritual experiences can integrate this form of meditation into their daily routine. You'll find all the important information in this article: be inspired and find deep peace within. Concentrated relaxed man standing with closed eyes, having relaxation while meditating, trying to find balance and harmony isolated on gray. Yoga and meditation concept The term Sahaja Yoga: What does it mean? Sahaja Yoga has existed since 1970 and is considered a "religious movement." This concept, considered a meaningful continuation of the ancient yoga tradition, was developed that year by the Indian Dr. Nirmala Srivastava (often referred to as Shri Mataji Nirmala Devi). The focus of this yoga practice is the Kundalini energy, which is meant to be awakened. People with an awakened Kundalini energy are almost unstoppable, as they are fully connected to their self and their inner wisdom. By the way, the word Sahaja means "spontaneous" and in this context means that you are able to enter into meditation spontaneously. What is the goal of Sahaja Yoga meditation? The ultimate goal of yoga and meditation is always for people to be in harmony with themselves—and not just during their time on the yoga mat . Sahaja Yoga also aims to help people connect with their Kundalini energy and thereby experience a peaceful and fulfilling life. Thanks to this meditation, yogis come closer to this goal. What role do the energy channels and chakras play? To understand the principle of Sahaja Yoga meditation, you need to know that the energy channels and centers (chakras) serve as the basis of this teaching. The interaction of the nadis and the chakras is responsible for a person's well-being, whether they have much or little energy, and whether their energy is moving or not. According to Shri Mataji, it is important that all of these are in harmony to enjoy optimal mental, psychological, and physical health. What chakras are there? To give a brief overview, we list the seven most important chakras and their meaning. Muladhara Chakra (root chakra) stands for basic trust and security; it is located at the end of the spine. The Svadhistana Chakra (sacral chakra) is responsible for sexuality and creativity. It is located below the navel, in the lower abdomen. The Manipura Chakra (solar plexus) is responsible for self-confidence, self-control, discipline, and contentment. It is located directly above the navel. Anahata Chakra (heart chakra) is located directly in the heart space and represents compassion, love and empathy. Vishudda Chakra (throat chakra) is important for clear pronunciation and authentic communication; it is located in the larynx. The Ajna Chakra (third-eye chakra) represents intuition. It is located between the eyebrows. The Sahasrara Chakra (crown chakra) represents collective consciousness and direct access to the spiritual world and the universe. It is located a hand's breadth above the top of the head. When these chakras are balanced, you feel good and in harmony. It's also important that the Kundalini is in motion—this makes you feel strong, creative, and centered. There are also nadis, which are referred to as energy channels. There are three different types: Sushumna Nadi (this is the central channel, it runs along the spine to the crown chakra) Ida Nadi (this energy channel is on the left side of the body and represents the energy of desire) Pingala Nadi (located on the right side and includes the physical activities) Can Sahaja Yoga be practiced by everyone? The technique can be used by anyone, meaning it's right for you if you feel it's right for you. Here, you should listen to your gut feeling and simply give it a try if you're interested. Thanks to the great teachers and the worldwide distribution in over 120 countries, it's possible to get a glimpse of it almost anywhere these days. Sahaja Yoga can be an essential step on your path to self-realization. What are the benefits of Sahaja Yoga? This form of yoga is very transformative and has a lasting effect on your well-being. With the help of Sahaja Yoga you can bring your mind, soul and body into harmony. In addition, you will experience a kind of small enlightenment and be able to realize your spirituality. Your experience will change, and you will increasingly connect with your essence. In order to practice meditation in absolute silence, the awakening of the Kundalini is a prerequisite. This allows you to enter a divine, thoughtless state of consciousness. For this, the opening of the third eye is necessary. If you manage to reach this state, you will experience moments of complete silence, meaning no thoughts in your head. If you've done everything correctly, you'll feel a cool breeze on your hands and above your head. Don't stress if you don't feel it the first time. If you're unsure, you should find a guru or yoga teacher who can guide you. This will make it easier for you to reach this state on your meditation cushion . How does the process work? To ensure each participant is well-prepared for the program, it lasts 90 minutes. It consists of a theoretical and practical part: The theoretical part explains everything about the nadis, energy centers, and Kundalini energy, while the practical part reinforces what you have learned through physical exercises. To round off these sessions, the energy field is also cleansed. In addition, these elements play an essential role: Mantras poetry Music Have you tried Sahaja Yoga Online before? If so, how was it for you?

Why Men Should Do Yoga! An Overview Many men have the misconception that yoga is only suitable for women. Fortunately, this is completely false – gentle flows are also more than beneficial for men. Anyone who wants to get physically fit and simultaneously train their muscles can seek out the best yoga exercises. In this article, you'll learn why gentle yoga flows can become part of every man's daily routine. Misconception: Yoga is only for women Many people have the misconception that yoga is always gentle and easy – but that's far from the truth. In reality, yoga can be just as strenuous as a light or moderate workout at home or in the gym. Hot yoga, Ashtanga , and Vinyasa are known for their strenuous nature. Furthermore, it's not true that women generally train more easily. All in all, the asanas from Buddhist teachings can be just as demanding as other physical exercises and are therefore an ideal addition to the exercise routine of active men. On the other hand, yoga can be gentle. Anyone who typically participates in other high-impact sports knows how beneficial it can be to do gentle physical exercises. Yoga is perfect in this case – Yin Yoga helps stretch your fascia and loosen the muscles throughout your body. And this point is just as important for men. A little fact at the end: In ancient India, it was men who practiced these exercises. Only here in Germany, there are still more women in the gyms, which doesn't mean you can't change this situation at any time. Which types of yoga are suitable? There are many different styles of yoga, each with a different impact on physical, mental, and emotional well-being. To find the perfect style for you, you should first ask yourself what you want from your yoga class. Do you want to stretch your body and relax? Then Yin Yoga is perfect for that. If you're a beginner, Yin Yoga or Hatha Yoga are recommended. If you still want to get a light workout on your non-workout day, a gentle Vinyasa Flow might be a good option. Want to get your body sweating? You don't necessarily have to go to the gym for that. Opt for a hot Bikram yoga flow (hot yoga): Here, you perform the various sequences at a room temperature of around 35°C. Power yoga (an American version of Ashtanga yoga, where the movements can be adapted to the yogi) is also perfect for toning and strengthening your body and building muscle and strength. Not convinced yet: Why is yoga good for men too? Mat exercises have many health benefits—but not just for the body. Deep breathing harmonizes mind and soul. This is especially important for people under a lot of stress. If you sometimes feel out of balance, the right exercises can restore inner balance. To achieve this, you should practice the appropriate breathing exercises. The sequences can also help the body relax after a strenuous endurance workout. Muscles and tendons are relieved and strengthened after exercise. The mind and soul also find peace with various flows from Kundalini Yoga or Yin Yoga. Other important reasons why men should do yoga Today's society, the demanding work routine, and personal problems mean that many people struggle to relax or experience other problems. Yoga flows can be helpful for the following conditions: a) Helps with sleep problems Do you have trouble falling asleep? Then these exercises could provide you with a gentle support. Thanks to the inner peace, you'll find it much easier to drift off into a deep sleep. b) Body, mind and soul are brought into harmony Today's everyday life is demanding, which inevitably means that everyone has to find their own method to achieve balance. If you haven't found a suitable way yet, you can take the time to practice yoga and meditation on your cushion . A yoga session should ideally always end with shavasana or a short, guided meditation. c) Are you inflexible? Flexibility isn't just sexy, it's also beneficial. Being flexible and agile makes other sports much easier. It also reduces the risk of injury, especially if you participate in other high-risk sports. d) Concentration is strengthened If your job requires peak cognitive performance, it may be advisable to consider yoga. Regular yoga practice helps you achieve inner balance. This means that concentration also improves in many cases. e) Relieve back or neck pain Many men complain of back pain. If this is also the case for you, you can try yoga. Certain exercises specifically strengthen your back, shoulders, and arms, and relax your neck. f) Your own body awareness improves If you feel like you're barely feeling your body, you can incorporate the asanas into your daily routine. Remember that these special yoga flows increase your awareness of your body, improving your body awareness and sensitivity. Many men learn to perceive their bodies this way—many can barely feel their physical needs. g) Mindfulness is improved People who are stressed have difficulty concentrating on the present moment. A daily yoga practice helps you become more and more engaged with the here and now. This is essential for long-term happiness and contentment, as well as for strengthening self-awareness. Accepting your feelings also becomes easier with a regular yoga practice. h) Stamina and perception during sex are improved When you're in tune with your body, your sex life will naturally improve. You'll feel better, be able to stay in certain positions longer, and your body will be stronger. You'll also be more mindful, which in turn will have a positive effect on your sex life. Naturally, your self-confidence will also be higher, allowing you to enjoy intimate moments even more. i) Successful footballers also do yoga While this isn't the only reason, it should still motivate you to try the asanas. There are many professional athletes who practice yoga daily. Would you like to be one of them? Then experiment and find the best asanas for you to balance your body. If you're a man, tell us if you already incorporate yoga into your daily routine? If so, what benefits does it bring you?

The eight limbs of Raja Yoga – Image © snedorez / 123rf.com Raja Yoga is a truly life-changing teaching. The name itself conveys the profound significance of this style of yoga. Raja means "king," thus it is the "royal" yoga. The eight stages/limbs of this yoga style are unique and can transform the yogi's life in a lasting way. If you would like to learn more about royal yoga and embark on this path, you can read this article. It will inspire you to greater inner freedom. Raja Yoga: Definition and a short explanation Yoga is a very ancient teaching and encompasses various techniques for achieving enlightenment and mastery of the mind. Unlike traditional yoga styles such as Hatha Yoga , Kundalini Yoga, or Yin Yoga, Raja Yoga relies on different fundamental principles. Raja Yoga is one of the four paths of yoga; the other three are Karma Yoga, Bhakti Yoga, and Jnana Yoga. Raja comes from the ancient Sanskrit teachings and means "king" or "ruler." All this knowledge goes back to the wise man Patanjali , who remains a well-known name in this field to this day. He wrote the Yoga Sutra, which can also be described as a guide to yoga. Many equate Ashtanga Yoga (eight-limbed yoga) with Raja Yoga. The goal of Raja Yoga is to let go of "control" over the mind, which is often difficult these days. Many people are so overwhelmed by their daily lives and all the challenges they face that this is reflected in a very restless mind. What can you do to calm yourself down? Depending on your personality and the challenge you face, there are various ways to become calmer. Raja Yoga uses various meditation techniques, breathing techniques (pranayama), and physical asanas. Of course, self-observation is also essential for becoming calmer and more aware, as well as for going through everyday life with greater focus. The Eight Limbs of Raja Yoga: On the Path to a Free Spirit Many people are restless and turn to yoga for this problem. Raja Yoga helps you become calmer and more peaceful within. The reason people are so scattered and restless is the kleshas. These are the passions that cloud and confuse the mind and thoughts. Fear of death (Abhinivesha) too much selfishness (Asmita) Knowledge that is not true (Avidya) Adhering to certain preferences (Raga) Excessive aversion (Dvesha) The goal of Raja Yoga is not to completely eliminate all these passions. Instead, it is important that you follow the path of Ashtanga Marga and reduce the influence of the kleshas on your behavior. Overview: the eight limbs of Raja Yoga The following section introduces the eight limbs of Raja Yoga. The order in which they are performed is not important. However, in order to develop spiritually, all steps must be practiced and studied. 1. Yamas (dealing with the world, environment) We don't live alone in this world, so it's essential that we live in harmony with the environment. Our interactions with other living beings are important. Yama is divided into five sub-themes, each of which is already very intensively addressed (e.g., Ahimsa : striving for the absence of injustice, treating all living beings with respect, Asteya : not stealing or taking what isn't yours, etc.). 2. Niyamas (how to deal with yourself) This section is about engaging with and reflecting on oneself. Here, too, there are five sub-points that demonstrate how one's mind and body should be treated, for example, shaucha (purity of the body), santosha (modesty with one's possessions), svadhyaya (exploration of one's self), etc. 3. Asanas (physical exercises) The asanas are almost the most well-known aspect of the eight-limbed path and the aspect that many people in the Western world also practice. There are countless different yoga exercises for the mat that harmonize body, mind, and soul. They also increase the practitioner's life energy and physical vitality. The effect of the exercise naturally always depends on the yoga style; Hatha Yoga has a different effect than Vinyasa, yet they all help people achieve inner peace. 4. Pranayama (breathing techniques) This point is also relatively well-known, as people all over the world practice breathing exercises in their daily lives. This requires a good degree of physical discipline. Prana is the energy that surrounds us all. There are various breathing exercises, most of which involve the same components: Exhale Hold your breath with empty lungs Inhale Holding your breath with full lungs 5. Pratyahara (dealing with the senses) This section is about controlling the senses. Pratyahara describes the withdrawal of the senses to protect yogis from sensory overload. Furthermore, no one is distracted from the essential tasks. This allows you to increase mindfulness. 6. Dhyana (meditation) In this stage, you'll learn about meditation. The goal of a meditator is to have fewer thoughts in their head while resting on the cushion , or to let them drift away. This is very difficult, especially for beginners, but with time and a little practice, you'll get better and better. With enough practice, you'll notice physical and mental differences; even in stressful situations, Raja Yoga helps you remain calmer and more focused. 7. Dharana (concentration) If you want to take this path, you should learn to concentrate completely on one thing. No one should be constantly distracted. In this context, try to focus on one specific thing during the exercise. Over time, this will become easier. 8. Samadhi (inner freedom) This point marks the culmination of the path and the goal of every yogi. The goal is to achieve the state of absolute being: a moment in which you can merge with reality, become one with God, and feel all knowledge within you. How can you integrate these stages into your life? These stages may seem very challenging at first and will naturally require a lot of time to integrate into your life. Initially, it's important that you know all these elements and gradually incorporate them into your daily routine. Everyone will have different preferences. Do everything at your own pace and don't let yourself get stressed. Don't compare yourself Read a book for more information to gain a better understanding. Find like-minded people with whom you can be motivated to follow the path Do you already practice these eight limbs in your daily life ? Have you already integrated them all?

Looking for a change? Interested in a sport that perfectly suits your needs and your body? Yoga can help. Thanks to the different styles, it's possible to tailor it to your individual needs. In this article, you'll learn about the best styles you can integrate into your daily life. Get excited and get your mat ready. Why is yoga so popular? Thanks to its versatility, yoga can be beneficial in all sorts of situations. Whether you're looking for a calming sequence or a pure challenge, the choice is vast. Yoga can help you with the following problems: stress Mobilization of your body improve sleep behavior Balance between mind, body, soul increase physical well-being become more flexible The effects, of course, always depend on the particular yoga practice; each style affects the body differently. Which yoga styles are the most popular? In the following section, we would like to introduce you to the best types of yoga so that you can choose the right one for you. 1. Yin Yoga If you've already explored yoga a bit, you're probably familiar with Yin Yoga, one of the most popular types of yoga. This yoga practice is especially suitable for beginners. This style is not characterized by forceful movements, but rather by holding effective asanas. Stretching the body is a key focus, loosening the fascia and releasing deep-seated blockages. The individual exercises last approximately three to ten minutes, and the entire session takes about an hour. This ensures you experience the best results for your body. 2. Hatha Yoga This practice is the oldest, so you can expect it to consist of many traditional elements. The teachings are over a thousand years old and include exercises suitable for every yogi. It focuses on the combination of breathing and strengthening asanas for the body. 3. Ashtanga Yoga Yoga vector set. Figures yoga poses. Ashtanga yoga Do you want to practice a truly sweaty style of yoga? Then Ashtanga is definitely perfect for you. Inspired by the Hatha style, Ashtanga consists of six consistent sequences. The pace is fast, and the exercises flow smoothly. This will definitely get you sweating. Anyone who says yoga isn't strenuous has never tried these sequences. 4. Bikram Yoga This style of yoga is a modified form of Hatha Yoga. Birkam Yoga is also called hot yoga. This means that you practice your yoga flows not at normal temperatures, but at a temperature of 40 degrees Celsius. The humidity is usually very high, so you'll really work up a sweat. The advantage is that this really challenges the body and strengthens it at the same time. The tendons, ligaments, and muscles can be well supplied with blood thanks to the heat and high humidity. If you want to lose weight, then this asana practice is perfect for you. A balancing and calming meditation on the cushion can perfectly round off this practice. 5. Kundalini Yoga Hands in kundalini mudra by Indian man isolated at white background. Gesture of awakening kundalini energy. Free space for your text Do you want to increase your life energy and thereby strengthen your entire body? Then Kundalini Yoga, with all its benefits, could be beneficial for you. On the mat, the focus is on physical and meditative elements. Kundalini integrates chanting, meditation, breathing techniques, and special asanas. Together, they awaken your life energy and balance your chakras. 6. Vinyasa Yoga Calm your mind and strengthen your body with yoga – Vinyasa Yoga is ideal for this. It combines various postures, creating a smooth transition. To achieve a holistic sense of achievement, a comfortable meditation posture is usually adopted at the end. Many practitioners add a short shavasana to the end. The special thing about Vinyasa Yoga is that it can always have a different theme; the practice is challenging, yet also calming and meditative. 7. Anusara Yoga This style of yoga has something special about it – it serves to stimulate energy flow and improve well-being. It's a modern style of yoga with elements from Hatha Yoga and Iyengar Yoga. It also incorporates modern elements of biomechanics. Similar to other sequences, it also combines pranayama, meditation, and various asanas. With the right guide, you can learn the best yoga exercises. 8. Power Yoga One of the most popular types of yoga is so-called Power Yoga. If you can't get enough of Vinyasa Yoga and Ashtanga Yoga, you should try Power Yoga. The creativity of the individual sequences plays a significant role, as do the fixed progressions we know from Ashtanga Yoga. The yoga units help you strengthen your body while simultaneously developing your balance. This form of yoga is helpful for you if you value fitness and holistic well-being of body, mind, and soul. 9. Iyengar Yoga Do you want to focus on the physical aspect? Then Iyengar Yoga is ideal for you. Breathing or meditation aren't the primary focus. Instead, various physical sequences are practiced with the help of a strap, blocks, or other props. The focus is on the yogi's physical health. 10. Jivamukti Yoga Is holistic practice important to you? Then try Jivamukti Yoga. This style goes far beyond the yoga mat, meaning you focus on yourself for more than just a few minutes on the mat. Meditation, chanting, and engaging with the sacred scriptures are essential in this style. Furthermore, the entire path is focused on seeing everything with compassion and freedom. This style isn't suitable for everyone. However, if you feel ready to grow spiritually, improve your yoga practice, and continually evolve, you can access this through Jivamukti Yoga. What is the right style for you? There's no direct answer to this question. If you're not yet familiar with it, you could attend a yoga retreat. There, you'll learn about various styles. In addition to the other styles, Aerial Yoga and Acro Yoga are also very popular. Here, the focus is on body tension, and the exercises are performed, for example, on a sling suspended from the ceiling. Otherwise, always listen to your gut and your body. It will always tell you whether it prefers a challenging, sweaty workout or one that helps you unwind. Ideally, the various yoga exercises are regularly combined so you benefit from everything. What types of yoga do you like and practice regularly?

You hear everywhere that regular yoga is beneficial. Whether it also has these special effects on your mind, soul, and body is something you'll have to find out for yourself. Yoga's popularity is growing, curiosity is growing, and almost everyone sooner or later engages with Buddhist teachings. You'll learn a little about what really happens in your body when you take on this challenge in this article—but ultimately, you can only truly experience it by practicing it for yourself. So, get on the mat. 1. You become more flexible Become and stay flexible with yoga This point is probably familiar to most people. Yogis who have been practicing yoga for a long time notice not only relaxation and lower stress levels, but also a much more flexible body. This is due to the asanas, which challenge our joints and muscles in such a way that they become more flexible. Yin yoga, in particular, which is primarily about stretching, makes our bodies more supple. 2. Your body awareness becomes more intense Many people have a poor body image, and many feel numb in particular. This is because we are under a lot of stress, eat poorly-quality food, and do not focus on ourselves. Instead of exercising or meditating, we distract ourselves by sitting on the couch. This inevitably leads to us losing our body image. Yoga can help in this case: You learn to feel your body, perceive its limits, identify any pain points, and stimulate overall circulation. When this happens, the number of red blood cells can also increase. The result is that more oxygen and nutrients are transported through the body. In addition, the breath combined with the asanas helps you to land more in the body and thus perceive more intensely. You will see that daily yoga exercises make a big difference – try it in your everyday life and notice the effect. 3. Sleep improves A large proportion of people complain of poor sleep quality. The causes are varied, but can often be improved with yoga asanas. If your situation is severe, you should not just get on the mat but also seek medical advice. Perhaps professional advice can help you get the situation under control. Are you one of those people who doesn't feel like exercising in the evening but suffers from sleep problems? Then try yoga later in the day. This usually has a positive effect on your mind, soul, and body. You'll relax and fall asleep more easily. Often, people are mentally very tired after a day at work, but physically fit. This is one of the problems that keeps them from relaxing – yoga exercises can help. Especially at the beginning, it's not even important to dedicate a lot of time to them. The main thing is that, as a beginner, you start slowly in a class or with a video. 4. Mental, spiritual and physical balance Everyday life demands: Daily yoga practice and meditation can help you cope with excessive demands. If you've never tried these relaxation techniques before, you should definitely do so. From a physical perspective, it can be challenging to follow the asanas at first. Practice makes perfect – always remember that. At the same time, you should take the time to practice every day, even when it's uncomfortable or strenuous. You'll see that your physical balance improves, and at the same time, it has a positive effect on your mind and soul. The breathing techniques and gentle movements of yoga bring you back to yourself and allow you to feel calm within. Some yogis feel a difference within just one week. Tip : Before starting Hatha Yoga, Vinyasa, or Yin Yoga, take a few minutes of deep breathing. At the end of your practice, you can sit on your meditation cushion and enjoy some more deep breaths. When of the day should you practice yoga? There's no universally valid answer to this question. Each yogi can decide for themselves when it best fits their daily routine. a) Yoga in the morning – a must for early risers Generally, the hours between 3:30 and 6:30 a.m. are considered ideal for starting spiritual practice. However, for most full-time yoga enthusiasts, this is the time when they sleep. You don't need to set your alarm for 3:30 a.m. to start the day well. It's enough to get up at your usual time, or a little earlier, so you can practice yoga daily. After a week, you'll get used to it and almost can't live without it. Sun salutations are particularly beneficial in the morning. They mobilize the joints and help the entire body get off to a good start. They warm up the spine while stimulating digestion. Otherwise, poses like Warrior or Triangle are helpful; moving the arms, legs, and shoulders is also important for getting ready for the day. The best way is always to feel what your body needs at the moment. This is the ultimate discipline to achieve. If you are one of those yogis who doesn't have time or can't motivate themselves in the morning, there are certainly many other time slots in which you can practice yoga. b) Yoga at lunchtime or in the evening Your lunch break isn't just for eating. You can be active at any time of day. While you're usually still very clear-headed in the morning, this is different by midday. Therefore, Vinyasa or Hatha Yoga, for example, is helpful at lunchtime to digest mental stress. This optimally prepares you for the second half of the day. The asanas can also be used to mobilize and relax strained or tense neck, shoulder, and back muscles. In the evening, any remaining energy can flow out of the body. Many yogis prefer strenuous yoga sessions, such as Vinyasa Yoga or Power Yoga. Depending on whether you want to relax or energize, the exercises must be adapted accordingly. Combining revitalizing asanas with a subsequent, more tranquil practice such as shavasana, meditation, or a few gentle breathing exercises can be beneficial and help you connect more with yourself. Do you practice yoga daily? If so, when and what are the benefits?

There are countless different yoga styles, each with a different effect on the body. Flow Yoga, also known as Vinyasa Yoga, is known for its dynamic sequences of exercises that energize the body, mind, and soul. This article explains whether this style is right for you, what its benefits are, and what the term Vinyasa means. People, activity, health and vitality concept. Stylish barefoot young woman exercising at home, doing vinyasa flow yoga in her bedroom, standing on carpet in virabhadrasana or warrior II pose Vinyasa Flow Yoga – what is it? Those new to yoga may not be familiar with the extremely popular Vinyasa style. This is a variation of Hatha Yoga . Vinyasa yoga classes are based on dynamic asanas, quite unlike Hatha Yoga, which is known for its strengthening and static sequences. In addition to the correct execution of the individual poses, breathing plays a significant role. Only then can the flowing asanas have a profound effect on the body, mind, and soul. Where does the term Vinyasa come from? The word Vinyasa comes from Sanskrit, the ancient Indian language. The syllable "Vi" can be translated as "in a certain way," while "nyasa" means "to place, to lay." The word accurately describes the Vinyasa flow: Here, certain sequences are strung together in a specific way. Which exercises are performed always depends on personal preference and the yoga teacher. Thanks to the constant variety, Vinyasa Yoga never gets boring. In contrast, the Ashtanga Yoga style (also called Power Yoga) consists of fixed sequences that are performed consistently. If you value a freer yoga style, Vinyasa Yoga Flow is much better suited to you. Close up in selective focus of two women hands gesture mudra, while doing yoga vinyasa flow, Padmasana, nirvana state of mind Vinyasa Yoga – for beginners and advanced Yoga exercises have different effects on each yogi. While beginners first learn the combination of breath and movement, advanced practitioners try to improve or vary the individual poses. The sun salutation is also an integral part – for beginners and professionals alike. Which factors play an essential role in Vinyasa Yoga? This yoga style is based on three factors: a) Freedom and creativity As already emphasized, Vinyasa Yoga doesn't have fixed sequences that restrict the yogi in any way. In addition to the sun salutation, inversions are helpful for balancing and strengthening the body, mind, and soul. Thanks to the constant variety, yoga sessions never get boring. They can also be tailored to your own physical ailments. When choosing the right yoga studio, it is important to inform yourself about the asanas – these are often aimed at specific areas of the body. b) Movement and breathing are always one Those who regularly incorporate yoga flows into their daily routine will automatically incorporate breathing exercises. It's important to breathe deeply during each movement. This is a little difficult at first, but it becomes easier over time. A frequently used breathing technique is Ujjayi breathing. It's also known as ocean breathing. The throat is constricted, creating the typical ocean sound. It's very deep and controlled. Many people use this breathing technique not only during a yoga session, but also while meditating on a cushion . c) Feel the feeling of "being in the flow" – being in the flow Unlike other forms of yoga, in Flow Yoga, not only the individual asanas are important, but also the postures in between. The connection of all elements, the breath, and the individual asanas, is what makes Vinyasa Yoga what it is. What does a Vinyasa yoga class look like? To ensure adequate relaxation and strengthening, you can usually expect a Vinyasa session, which lasts approximately 60-75 minutes. This always depends on the studio and the instructor. The topic and focus also vary. The class begins with you arriving on the mat . You begin with a short meditation or a few breathing techniques to optimally prepare for the session. This is followed by a warm-up to prepare your body for the flowing movements. The class usually begins with the sun salutation, often with a modified version. This is followed by asanas tailored specifically to you or the group. Anyone with specific physical conditions should consider a private lesson to achieve the best possible effect. In a group setting, only more general topics can be addressed. If this is enough for you, then yoga in a group setting can be more enjoyable. Many classes are characterized by asanas that strengthen flexibility or mobility; others focus on the legs, core, shoulders, or arms. The class always ends with Shavasana . During these minutes, you can release all your tension and sink into deep relaxation. If you practice Vinyasa Yoga at home, you shouldn't skip the last few minutes—they're very important for bringing everything to a peaceful end. What are the benefits of flow yoga? Depending on the type of course, you can look forward to different benefits. First, of course, is the physical training. Yogis who regularly stand on the mat can expect the following benefits: more flexibility more power more vitality more balance improved concentration better coordination an improved body feeling more mindfulness for yourself, your body and the environment Of course, Ashtanga and Flow Yoga also train individual body regions, thus toning the body. Many people lose a few pounds, which in turn can have a positive effect on self-esteem. Flow Yoga therefore has not only physical but also mental benefits. Are you familiar with Flow Yoga? Have you tried it before? What were the effects?

The reasons why people turn to yoga vary greatly. While some practice Buddhist asanas primarily to lose weight, others want to calm their minds. Depending on your preferences, you may experience results sooner or later. Even if you don't see changes within a few days, you should wait and see and not let yourself get stressed. The more regularly you practice yoga, the more guaranteed your success is. In this article, you'll find helpful answers to the question of when you can expect to see the first positive changes. Better body awareness: a benefit for life Of course, success always depends on your own wishes and expectations. If you want to lose 10 kg, for example, you won't achieve it in a few days. However, if you practice yoga during the day to get to know your body better, explore yourself, or discover your limits, you can see changes in just a few days. The period depends on the individual: How quickly can you commit to yoga holistically? Does your body feel partially numb? Is your mind open to change? These questions can help you understand the success story more easily. Yogi experts report that even after an intensive weekend of practicing the best yoga exercises, significant differences can be seen—not only in the mind, but in the entire system. Better mood – Yoga can change your mood in a short time Are you feeling under the weather, sad, or perhaps grumpy? Then various yoga exercises on the mat could quickly provide you with relief. Of course, sometimes your inner laziness or a busy schedule can prevent you from taking this step. However, you have to overcome this in order to feel better afterwards. With a brisk Vinyasa flow or a few asanas from Kundalini Yoga, you'll feel an improvement in just a few minutes. Give it a try. Lose weight with yoga: take your time Many people want to tone their figure—ideally with as little effort as possible. However, you should know that for a toned body, you should exercise daily. Beginners can start slowly, and the intensity can be increased over time. Yoga can be an ideal exercise for getting closer to a slim figure and feeling physically fit. Yogis usually have a relatively slim figure, which is related to the fact that they tend to lead a healthier lifestyle while incorporating daily yoga practice. Those who want to lose weight and gain strength need to practice flows with special exercises that train the stomach, legs, arms, and back. The yoga styles Power Yoga, Vinyasa Yoga, Bikram Yoga, or Ashtanga Yoga are best suited for this. This physically demanding session should always be concluded with a short meditation on a cushion or with Shavasana. Breathing exercises also help to better connect with yourself and bring your body and mind into a relaxed state. The results vary depending on the individual and the training. While some may notice a noticeable difference after just a few weeks, for others it takes longer. To notice changes as quickly as possible, it's important to incorporate your training into your daily routine. This is the only way to ensure your body gets used to it, and your muscles can also be trained more quickly. Combining it with other exercises can achieve even greater results. Mind, body and soul are in harmony – more joy in life within a short time Special yoga poses and various flows have a profound impact on your system, whether psychological, physical, or spiritual. Anyone who wants to change their life and find themselves more in tune with themselves should practice yoga. Ideally, this is the best way to achieve amazing results. The asanas from Buddhist teachings help you recognize yourself, discover yourself, and unleash your inner strength. The balance between body, mind, and soul improves – usually after a few weeks or at the latest, after a few months. Mobility and flexibility increase – doesn’t take long Unlike sports, many people want to not only build muscle, but also become more flexible. Yoga is the perfect sport for this. With appropriate asanas (especially Yin Yoga), you can quickly become more flexible. To achieve this, it's a good idea to integrate stretching exercises into your flow. This means that the focus isn't on exercises that promote muscle strength. You can learn the best yoga poses in a class, and the internet also provides a wealth of information. Yogis report success in this area after just a few weeks. The results become increasingly visible over months and years. So give yourself plenty of time to allow your body to get used to the new movements. The question of all questions: Does yoga have to be practiced daily? The answer is individual. The most important thing is that you know why you're doing yoga and vary the frequency accordingly. If you do yoga to unwind and relax, you can choose the best exercises for each situation. At the same time, it has been shown that yoga can also have a preventative effect – mental images occur much less frequently in experienced yogis. If you practice yoga to lose weight and supplement your exercise routine, it makes sense to get on the mat daily. Flexibility and inner contentment are also best improved by practicing daily. Ask yourself what your goal is and adjust your sessions on the yoga mat accordingly. How often do you practice yoga? What is the main reason you practice yoga?

What is the decisive factor for running a successful company? The health, motivation, and vitality of employees. Those who feel balanced, comfortable in their bodies, and healthy can perform significantly better. This is precisely what matters for increasing the success of a business. You'll learn how yoga can help and all the other important information in this article. Problems at work: results in poor career success Numerous businesses report employee absences due to illness. A number of illnesses have increased noticeably, especially in recent years. In addition to back pain, psychological problems are the main reason employees stay home. Too many employees are absent too often, leading to problems within the company. Tasks and internal processes cannot be implemented as desired. As a supervisor or manager, you should take your employees' physical warning signs seriously. Conversations with employees and other measures can help ensure you take good care of them. In-house yoga classes are increasingly being offered. The asanas from Buddhist teachings are said to provide relief. Why is yoga useful in the workplace? If managers are open to change, introducing regular yoga classes could be a great idea. As mentioned earlier, back or neck problems in particular are often a reason why an employee cannot perform to their full potential or even has to stay home. a) Yoga is good for back problems Anyone with back, neck, or shoulder problems can incorporate yoga into their daily routine. Especially for office workers, yoga is a welcome change to feel fitter and more energetic. As an employer, you should also ensure that sitting on an office chair and desk isn't harmful to the body. High-quality office chairs and a height-adjustable desk can be a good solution. Line managers, managing directors, or department heads can encourage employees in their company to participate in these athletic, relaxing exercises. The most important asanas can be practiced together on the mat in a class. b) Better posture: less pain and more self-confidence Many people's posture is neither good for their body nor for their appearance. Therefore, it's essential to work on it. With the help of numerous yoga exercises, you can achieve significant change. Always remember: Buddhist teachings not only help you feel more comfortable in your body, but also improve your mental well-being. Posture plays a significant role in this context. c) Improved resilience: You can deal with difficulties better Yoga followed by meditation on your pillow will help you calm down and strengthen your mind. Employees under a lot of stress, in particular, should take the time to practice yoga every day. Therefore, it's advisable for companies to offer daily yoga sessions. This way, each employee can choose when they want to attend—it's especially relaxing after work. But even during your lunch break, it can help you enter the afternoon feeling more refreshed. Problems and challenges at work seem smaller and can be easily managed and resolved. d) Cohesion is strengthened In addition to the physical health of each individual, cohesion within a company is of course paramount. Joint activities such as company outings, an after-work beer, or in-depth, strenuous yoga sessions can help strengthen the sense of togetherness. They also increase employee physical activity, which, in the best case, also improves health. To ensure that as many employees as possible participate, it is advisable to schedule the sessions during the group lunch break or immediately after work. This allows many people to participate. e) Mindfulness and focus are improved To achieve good results, employees need to have an appropriate attention span. This ensures that work is done correctly. The asanas can help you concentrate better and be more mindful. This makes it easier for you to relax again and again. f) Harmony between body, mind and soul To promote harmony within one's own system, companies should offer daily yoga sessions. Over time, every employee who participates will notice a significant change. The balance between body, mind, and soul ensures that daily activities run smoothly, inner peace prevails, and challenges are met without stress. woman practicing yoga in the office What requirements must be met to participate? Yoga sessions should normally be designed so that everyone can participate. However, any physical complaints should always be checked by a doctor. This ensures that the employee is permitted to practice yoga. Company yoga: a brief overview The concept of a class is designed so that everyone, young and old, beginners, and professionals can participate. To achieve a holistic effect, a yoga class consists of various aspects: Asanas are the physical exercises Pranayama (breathing exercises) meditation Those who indulge in these three things are doing themselves a favor. Body, mind, and soul can relax and recharge. While the classes always follow the same structure, different topics can be addressed. If the focus is on the back, the focus is primarily on exercises that relieve pressure on the spine. If employees want to work out, they can try flowing Vinyasa or Ashtanga yoga. Yin yoga is ideal for finding relaxation and loosening the fascia – if employees are in action mode all day, restorative asanas can balance the metabolism and the mind. The variety of yoga exercises is very wide, so everyone can find something suitable for themselves. This is provided that a variety of classes is offered. Another important factor is that the yoga instructor is professional and can respond well to the needs of the employees. Do you also practice yoga at your company? If so, what benefits have you noticed?

Are you looking for relaxation, exercise, and like-minded people? Then a yoga retreat could be just the thing. Everyday life is demanding, and many people reach the point where they finally want to find a way to relax. Whether you've been on your spiritual journey for a long time or are just beginning, in this article you'll learn the most important reasons why attending a yoga retreat is worthwhile. Rustic Wooden Carved Sign For A Spiritual Retreat Against A Beautiful Leafy Backdrop Term Retreat: What is a yoga retreat? Yoga retreats are becoming increasingly popular, and many people long for this very special time away in a beautiful house amidst a wonderful natural setting in the tropics or in the heart of Europe. The trend of incorporating yoga into daily life is also growing. Therefore, in most cases, it's a good idea to combine these two factors. The word retreat means something like "withdrawal ." This is exactly what you'll experience on the various retreats. Especially if you choose not just a yoga retreat, but also a silent retreat. Here, the focus is on mindfulness, silence, and engaging with one's inner life. Most people also do a digital detox, which further strengthens inner peace. For more variety, it's worth looking around for the best yoga retreats with the best yoga styles. Because most retreats are held amidst stunning natural scenery, you can look forward to more than just a wonderful yoga journey. The power of nature will flow over you, and you'll emerge from everything feeling significantly more empowered. What are the seven reasons to attend a yoga retreat? If you're wondering whether booking a yoga retreat is the right decision, consider the reasons. If several of them appeal to you, it's worth trying this new experience. Group of young women are meditating in park on summer sunny morning under guidance of instructor. Group of girls outdoors are sitting in lotus pose on yoga mats on green grass with eyes closed 1. You have plenty of time for yourself Everyday life is stressful, and often there's hardly any time for yourself. If this is the case for you, then you should step out of your usual environment for a while. A yoga retreat can provide the foundation for recharging your batteries and having plenty of time for yourself. Distractions are limited, because apart from yoga sessions, delicious food, nature, and yourself, there's nothing to stress you out. 2. Great new acquaintances Depending on where you live, there are often not many people who think like you. On a yoga retreat, however, you will meet many like-minded people. This will strengthen you in a lasting way. Often, you can maintain contact even after the yoga retreat. 3. You do something good for your body If you don't get much exercise or movement in your daily life, a yoga retreat can strengthen your body and change your habits. Once you've gotten to know yoga, it will be much easier for you to incorporate daily asanas into your morning or evening routine. You'll notice a difference in your body relatively quickly if you practice yoga sessions daily during your retreat. You won't want to miss this – even in a stressful daily routine. 4. Pure relaxation Body, mind, and soul are stressed or under pressure when everyday life is challenging. Most people have chosen their daily routine so that they can barely keep up. Therefore, it's important that you take a week off to enjoy the peace and quiet and find inner peace. But it's not just your mind that can relax: Because the accommodations usually offer the finest vegan/vegetarian food, freshly squeezed juices, and dishes with nutritious superfoods, your body can recharge. In addition, factors such as women's circles, cacao ceremonies, meditation, and breathing exercises play a significant role in helping you fully focus on yourself. yoga retreat on the beach at sunset, silhouettes of group of people meditating 5. Mindfulness training Most people are familiar with the inner turmoil: a thousand thoughts and all the things on the to-do list. It's no wonder people long for a new experience and a vacation. On a yoga retreat, you'll experience a completely different life. During this week, the outside world plays a less important role; instead, you direct your entire focus on yourself and your inner world. This strengthens your awareness of the moment and allows you to experience what it feels like to be neither in the past nor in the future, but in this very moment. Suddenly, fears, worries, and insecurities disappear because you can fully immerse yourself in the present. You'll learn mindfulness while eating, during a yoga session on the mat , while showering, or while taking a walk. You can take this skill with you into your future life. 6. You will learn new yoga styles and intensive meditations Those looking to intensify their yoga practice can treat themselves to a yoga retreat. As a beginner, you should make sure that the individual sessions and yoga exercises are designed for newcomers—otherwise, it may be overwhelming. The combination of yoga, breathing techniques, and meditation on a cushion is very beneficial. Many yoga retreats offer excellent sessions for inner balance, focus, and increased mindfulness. 7. Broaden your horizons: You get to know yourself better In everyday life, we often fail to adopt different perspectives on life. In this context, experiences like attending a yoga retreat can be just the thing for getting to know yourself better. Yoga, meditation, and breathing exercises also help broaden your horizons. By engaging with yourself, you'll discover other sides of yourself. Furthermore, through conversations with other participants, you'll learn about their lives—this provides you with the perfect foundation for self-examination and viewing your life from a higher perspective. Former problems no longer seem so significant, you discover ideas for improving things in your everyday life, and, ideally, you realize how unique you are and that you can take control of your life. Those who participate in a retreat should take advantage of the shared evenings and activities to learn about other people's experiences—these can, in the best case, be life-changing and deeply inspiring. Have you ever participated in a yoga retreat? What was your experience?

Jogging and yoga – the ideal combination for healthy and performance-optimized training Fitness and exercise for endurance training are extremely popular worldwide. However, intensive, long-term training can be strenuous and associated with muscle and joint pain. Your legs will feel heavy during your next workout, and your motivation may suffer. Regular yoga exercises can significantly contribute to effectively preventing the discomfort caused by endurance training. In our article, you'll learn how you, as a runner, can benefit from specific yoga exercises. This will help you stand even more securely on your feet! Running and yoga: a perfect combination More and more runners are discovering yoga for themselves, harnessing the positive effects of this gentle movement technique on running success and overall physical well-being. While yoga and running as sports couldn't be more different, combining them improves body awareness and optimizes training success. If you are a passionate runner, you can use targeted exercises to regenerate overstressed muscle groups, improve your running form, and increase your performance readiness for the next training session. Full-body fitness for runners If you, as a runner, practice yoga exercises after jogging, you're integrating two sports into your daily routine that complement each other perfectly and benefit from each other. When running, you work almost exclusively the muscles and joints of the lower half of your body. While this leads to an intensive training effect for the legs and boosts fat burning, it also results in one-sided strain, muscle imbalances, and limited coordination. Yoga, on the other hand, is all about inner peace, as well as controlling and stretching the entire body. When performing the exercises after a run, you also activate those areas of your body that are generally neglected in endurance sports. Therefore, yoga is an ideal complement for runners to counteract the muscle shortening caused by jogging. By holding the body positions still for longer, yoga is a gentle full-body workout and a soothing massage in one. For runners, this results in strengthening and regenerating the entire musculature, which has many positive effects after a run. How yoga affects your body The buildup of metabolic byproducts such as lactic acid in the muscle fibers that occurs during running is broken down by the gentle training effect of the exercises. Yoga mobilizes the body's self-healing powers , detoxifies tissue, and prevents muscle tension, pain, and wear and tear on the joints. Unfortunately, many passionate runners are affected by this. How yoga helps you run: • overstressed muscles are regenerated • Metabolic byproducts are broken down • Your running style improves • overall mobility is increased • Your willingness to perform for the next running training will be increased • the overall body feeling is quickly improved • Promote your mental strength • Strengthening the cardiovascular system Jogging and yoga: holistic training for greater well-being Yoga not only detoxifies the tissue, but also calms the heart rate and reduces the release of stress hormones like adrenaline and cortisol. This promotes healthy sleep, which in turn prolongs the recovery period after strenuous endurance training and accelerates regeneration. At the same time, yoga improves body awareness, gently correcting poor posture rather than exacerbating it due to the one-sided strain of running. After your run, yoga also increases your flexibility and positively changes your running form. With improved knee lift, your stride automatically adapts to the surface and your running speed. Improved running form means longer and faster runs without fatigue. Yoga is therefore the perfect, relaxed balance to endurance sports. The best asanas for runners Yoga has a lot to offer runners. We'll give you a brief insight into various exercises (asanas) that can be useful for strengthening, stretching, and recovery. Just grab a yoga mat and let's get started! • Asanas that stretch the entire body give you a sense of which muscles are shortened and therefore need gentle training. Downward-Facing Dog, or Adho Mukha Svanasana, is an ideal exercise for runners. It stretches the Achilles tendons, which have shortened from running, as well as the muscles in the buttocks and hamstrings. Because this exercise also opens the chest and shoulders, breathing improves, allowing the lungs to absorb more oxygen while running. • If you have shortened hips and are prone to knee pain, you should incorporate the Dead Pigeon Pose or Sucirandhrasana into your yoga workout, as it stretches the connective tissue between the hips, thighs and shins. • Runners can also counteract pain in the knees and hips with the standing forward bend (Uttanasana) , as this gently trains the sitting bone muscles in particular. • In the Trikonasana or triangle position you stretch and strengthen the entire muscles from the shoulders to the ankle joints of your legs and thereby improve the overall balance of your body. • You can achieve improved hip mobility in the cobbler's pose (Baddha Konasana) . This position opens the knees and inner thighs, and exercise-related tension in the lumbar and hip areas is sustainably relieved. The crowning conclusion of your yoga workout: Balasana After your yoga workout, you should definitely perform one final exercise. Relaxation significantly improves the effectiveness of your workout. Balasana , Child's Pose, is an excellent gentle recovery exercise. It promotes blood circulation to the brain and spine and counteracts tension in the neck and pain in the shins. It also allows you to focus solely on your breathing and your mind for a moment. Have you discovered yoga as a runner? Or are you already practicing certain yoga exercises and have noticed an improvement in your running? We'd love to hear about your experiences! Image © lkoimages / 123rf.com

Tiriang Mukhottanasana is one of the asanas that all new yoga students look down on with envy, as they feel they are nowhere near capable of assuming such a pose. It's one of the most visually fascinating and demanding poses, challenging both student and master. The essence of this asana is to arch your back backward so that you form a circle to the back of your knees and can remain meditatively in this "P" pose. Sound fascinating? We'll tell you how to do this pose. Tiriang Mukhottanasana - The master pose for enlightenment seekers Open powerful chakras with the masterful Tiriang Mukhottanasana Roughly translated, Tiriang Mukhottanasana means something like "overhead facing intense stretching asana," and this simple name actually describes very well what the whole thing looks like in the end. Have you ever wished you had eyes on your back? With this pose, you'll achieve your goal. All jokes aside, Tiriang Mukhottanasana will earn you the utmost respect for the yogis who effortlessly get into and hold this position. What initially looks like a continuation of a headstand is a real challenge for balance and the back. Therefore, Tiriang Mukhottanasana is strongly discouraged if you have existing back injuries, disc problems, or have ever had a "lumbago." The "P" described above, which you form with your body at the end, activates the crown chakra , heart chakra , throat chakra, and brow chakra , often referred to as the third eye. These important chakras can fully open through this asana and sharpen your perception. The senses of hearing and touch are particularly stimulated. The sixth sense, which is meant to be opened by the ajna, can give you visions and higher perceptions. First, however, Tiriang Mukhottanasana is pure self-care. Only with a lot of practice, balance, and calm will you reach a state where you can perform Tiriang Mukhottanasana effortlessly. We recommend only practicing this asana when you are not under stress. How to take Tiriang Mukhottanasana Different schools employ different methods for performing Tiriang Mukhottanasana. As a beginner, you should only fully master this asana after many attempts and after holding a few back-strengthening poses. Since there's a risk of transitioning from the middle position into a headstand, a classmate or teacher can assist you at the beginning. Stand upright at the front of the mat , loosen your muscles, and slowly bend your back and neck backwards. Hold the semicircle briefly in the air, keeping your knees straight. Only when your body is horizontal in the air and your neck is stretched straight through the neck muscles do you place both hands at hip height and carefully begin to bend your knees. Bending too quickly can cause you to fall backwards. Move your hands up to your chest and then over your head towards the floor. Change your grip so that you can see your heels and your thumb is pointing upwards on your leg. Both hands simultaneously move up the back of your legs. Keep your gaze on your heels to relax the neck muscles . The grip is gradually reduced to just below your knees. Now hold Tiriang Mukhottanasana and lift your neck slightly to focus your gaze on the area behind you instead of the floor. Don't hold the pose for too long. If you experience severe pain, immediately release the pose upwards. Caution: Never simply lower yourself downwards, as this can cause injury to the neck area. Mastering the Tiriang Mukhottanasana This asana is a pose that will show you that you have complete control over your body and, therefore, your life. The asana is meditative for those who truly master it. You can set it as a goal you want to achieve as a yoga student. Image © byheaven / 123rf.com Link recommendation: Article on the topic of relieving tension

Yoga Mudrasana - Connected to everything with body and mind The yoga exercise Yoga Mudrasana is one of the most central in yoga. It symbolizes the complete connection of body and mind in a very special way. During this union of both elements, all things we no longer need are let go, in harmony with the entire cosmos. Afterwards, the mind is refreshed and ready to absorb entirely new energies and impressions. In this asana, therefore, not only the body learns to let go completely—but above all, the mind as well. Discover your inner self with Yoga Mudrasana A major misunderstanding of yoga is that this millennia-old teaching is a lifestyle or sporting activity that only serves to make you look particularly good and fit. But only those who feel good inside ultimately radiate this strength outwardly. However, many yoga practitioners in the Western hemisphere often forget that the asanas, some of which are physically demanding, are actually only intended to gradually and effectively calm the mind—so that the necessary strength for the courageous path to one's own inner sources of strength can be developed. It's not surprising, then, that meditation has been considered the highest level of yoga for millennia. Therefore, Yoga Mudrasana is the best possible asana for deep meditation to get closer to one's own subtle being. After all, the word 'mudra' in Sanskrit means something like 'the movement of the hand,' 'the gesture of the hand,' or 'the hand position.' Therefore, Yoga Mudrasana is also considered the 'Seal of Yoga' or 'Symbol of Yoga'. How exactly does Yoga Mudrasana work? With Yoga Mudrasana, you can mobilize your hips and spine very effectively. Furthermore, the deep forward bend achieved through Yoga Mudrasana is also one of the best anti-aging poses in yoga. Yoga Mudrasana not only increases flexibility but also connects physical energy with the subtle forces of the mind and the universe in a very special way. For thousands of years, yoga has been a physical way to connect with the all-encompassing powers of all beings. And with Yoga Mudrasana, body and mind are connected in such a way that the physical practice enormously strengthens the power of the mind. The instructions for Yoga Mudrasana and which yoga exercise is ideal afterward Sit in the center of your yoga mat . Those who have mastered the full lotus position should assume this position. However, the full lotus position is often a bit difficult for yoga beginners. And in later life, the lotus position is often no longer easy to perform due to age – even for those who have practiced yoga for years or even decades. Therefore, it is perfectly acceptable to assume a different sitting position for Yoga Mudrasana. Good alternatives with a similar effect are the half lotus position, the cross-legged seat, or the heel seat. Those with more yoga practice can also combine Utthita Parsvakonasana – the Side Angle Pose and the Revolved Side Angle Pose (Parivritta Parsvakonasana) – with Yoga Mudrana. To do this, simply press your back heel into the yoga mat and then position your left hand on the inside of your right foot. Ideally, your hand should now be directly under your left shoulder. Finally, simply stretch your right arm up toward the ceiling and pull it lengthwise over your head. Image © dimol / 123rf.com

Krounchasana - the Heron Pose The word Krounchasana comes from Sanskrit and is the name of the asana "Heron." Krouncha means "heron" and "asana" means seat. This yoga pose got its name from the resemblance of the vertically raised leg to the outstretched neck and head of this long-beaked and graceful wading bird. Getting into Krounchasana posture step by step To perform Heron Pose, first sit comfortably on your yoga mat in Staff Pose. In Staff Pose, extend both legs forward and bring them together. Bend your feet so that your toes point toward your face. Place your palms on either side of your hips, pointing your fingertips forward. Keep your spine straight and roll your shoulders back slightly, away from your ears. Feel your sitting bones pressing firmly into the floor. Straighten your spine again and begin to bend your left knee. Place your left foot on the floor next to your left gluteus maximus. You shouldn't feel any pain in your knee joint during this movement, so be especially careful when bending your knee. In the next step, bend your right knee towards your chest and grasp your right foot with both hands. Gently push your heel upwards. Then follows the movement that brings you into the heron pose. Extend your leg as far as you can. The goal of the Krounchasana pose is to fully extend your leg with a completely straight spine and continue to hold your foot with both hands. Then pull your shoulders down and back again and lift your chest. Lean back slightly and take at least three deep breaths in this position. Then release from the yoga pose by first carefully bending your right leg and slowly extending it back on the floor in front of you. Only then should you bring your left leg back into the staff pose. Repeat the heron pose on the other side. What you should pay attention to when performing the Krounchasana pose Krounchasana is not recommended for you if you have problems with your knees or ankles. Many beginners make the mistake of rounding their spine in Heron Pose. However, in Krounchasana, your back should be kept completely straight. To achieve this, you can bend your leg slightly instead of extending it straight. If your legs aren't stretched enough, you can also grasp them at the ankle or along the shin instead of bringing your hands together above the soles of your feet. There's also nothing wrong with using a strap or a cloth to slowly straighten your leg. To do this, wrap the band around the ball of your raised foot. Hold the band with each hand on either side. This way, you can slowly stretch it while moving your shoulders back and down. If you are already an experienced Krounchasana practitioner and would like to deepen the exercise, then move your chin towards your raised knee as far as is comfortable for you. The effect of Krounchasana The Heron Pose improves your posture and strengthens the muscles in your hips and core. In Krounchasana, you open your back legs, stretching your Achilles tendon, quadriceps, and calves. At the same time, the Krounchasana pose builds your abdominal muscles. Heron Pose is also said to have a regulating effect on blood pressure and circulation. Image © fizkes / 123rf.com