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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?

Ashtanga Yoga: dynamic yoga with a long tradition - Image © marisemenova / 123rf.com Have you been practicing classic Hatha Yoga for a while and want to try something new? Or are you a beginner looking for a yoga style that will really push you to your limits? Yoga is so diverse that everyone can find the right style for themselves. Those who value dynamism and less meditation and the spiritual aspect of yoga will certainly enjoy Ashtanga Yoga. Here, yoga is understood not only as a path to mindfulness, but also, essentially, as a sport. This type of yoga is also known in this country as Vinyasa Yoga and is considered a very dynamic style of yoga, from which many Western yoga styles are derived. Although Ashtanga Yoga appears very modern, it has a long tradition and is closely related to classical yoga teachings. What exactly is Ashtanga Yoga? What's its history, and why should you definitely try this style? We'll tell you! Ashtanga Yoga and the Tradition It is common knowledge that yoga is thousands of years old. Nevertheless, almost all styles can be traced back to a specific teacher and their students. Ashtanga Yoga is classified as Hatha Yoga and has its roots in the teachings of Sri Tirumalai Krishnamacharya. Today, there are two influential schools, the families of Manjo Pattabhi Jois in the USA and Krishna Pattabhi Lois in India, that train Ashtanga and Vinyasa Yoga teachers, respectively. The Sanskrit scholar T. Krishnamacharya (died 1989) claimed to have found a centuries-old, inscribed palm leaf in the Calcutta library, in which Vamana Rishi is said to have explained his teachings of Ashtanga Yoga. The Conquest of Western Students Prominent musicians like Sting and Madonna made Ashtanga Yoga famous in the West. This dynamic style of yoga, in which set exercise sequences play a greater role than meditation, seems to resonate with Western philosophy. Ashtanga Yoga quickly gained many followers and spread rapidly in the US and Europe. Today, there are specially trained Ashtanga or Vinyasa teachers in almost every major city who can introduce you to this style of yoga. What exactly is Ashtanga Yoga? Ashtanga Yoga consists of asanas and pranayama . The yoga exercises, or asanas, are divided into six specific series of exercises. Most Western teachers only teach the first series, which is considered the most strenuous. It consists of 41 fixed asanas. In contrast to the equally dynamic yoga style Power Yoga , the fixed series of exercises is always followed precisely. The word Ashtanga is composed of "ashta," the number eight, and "anga," the limbs. It refers to the eight limbs of the yogic path from the Yoga Sutra . Always in the flow: breathing and asanas In the highly physical Ashtanga Yoga, you will be guided to synchronize your breath with the yoga poses. Pranayama teaches you when to inhale and exhale during practice, or when to hold your breath for a few moments. The breathing exercises train your ability to control your breath. How and when you breathe during yoga has a decisive influence on the flow of energy in the body. A non-slip yoga mat is essential for this strenuous practice, as it will safely guide you through the strenuous exercises. This is what Ashtanga Yoga is all about: • 6 predefined flowing exercise series • Usually only the demanding first series is practiced, consisting of 41 asanas • breathing is synchronized with the asanas • Use of bandhas to direct energies • is considered the most strenuous yoga style • Daily practice is aimed for in this yoga practice Not so easy: Synchronize breath with the asanas For many, synchronizing the breath with the asanas is unfamiliar and difficult. Therefore, Ashtanga Yoga is considered a very demanding style that requires frequent practice. But the effort is worth it: If you manage to use your breath precisely at the right point in the asana, you will complete your movements in a true "flow" and experience a new, almost meditative lightness during the dynamic movements. Bandhas for directing energies In addition to breathing, the focus of Ashtanga Yoga is on the formation of bandhas. To form a bandha, you consciously contract certain muscle groups to hold energy in the body. For example, the Mala Bandha activates the pelvic floor muscles, while the Uddiyana Bandha activates the abdominal muscles. Your yoga teacher will guide you precisely on which muscle group is needed. Who is Ashtanga Yoga suitable for? Ashtanga Yoga is ideal for you if you enjoy exercise and want to practice a more athletic yoga style. You'll really work up a sweat and feel rejuvenated after the class. A good level of fitness is beneficial so you don't get too out of breath while practicing the dynamic sequences. Even if you're a yoga beginner , you'll master the poses after a few attempts. It's important not to get discouraged the first time you try them if the other yogis make the sequences look so easy. They, too, started with yoga, just like you! Why you should definitely try Ashtanga Even though the breathing exercises and bandhas will certainly be a challenge for you, you can quickly find your way into Ashtanga Yoga. Because the exercises are set and each class is similar, you'll quickly learn the asanas. After just a few sessions, you'll be able to concentrate fully on your breath and the flow. Reward at the end: relaxing closing mantra Each Ashtanga class ends with a relaxing closing mantra for the exhausted yogis. This final relaxation gives you the opportunity to tune into your body and allows you to return home feeling energized and happy. Tip: Many schools offer special higher-level courses for advanced students. If you're looking for a dynamic alternative to Ashtanga, it might be worth trying Vinyasa or Power Yoga. What do you like most about Ashtanga Yoga? Are you new to yoga and looking for a sweat-inducing style of yoga? Ashtanga definitely offers what you're looking for! If you're interested, feel free to share your thoughts with our yogabox.de community. We look forward to your comments!

Astavakrasana: floating with the eight angles If you browse yoga magazines or read online yoga articles, this is a pose you'll often spot in the accompanying images: Astavakrasana seems to completely defy the laws of gravity and therefore exerts something utterly fascinating on us. The practitioner stands on their two hands, which are firmly grounded in the floor. Both legs float stretched out to the side, parallel to the floor, one above and the other below the same shoulder. How does that work? This question inevitably arises when the viewer gazes at the pose, incredulous and amazed. Here you'll learn how to learn Astavakrasana and what effects this beautifully aesthetic asana has to offer. From Ashtanga As you can easily see, Astavakrasana is one of the arm balances. The Sanskrit name, as is often the case, illustrates what a yoga pose is all about. "Asta" means "eight," and "vakra" means "angle" or "bend." The exercise is a pose for advanced practitioners and is classified as Ashtanga Yoga . Holistic exercise If you want to practice Astavakrasana, the most important thing is to block out thoughts of physical and mental weaknesses. Doubts about the strength of your arms, your ability to maintain balance, or simply the thought "that's impossible" are misplaced. For this exercise, as in life, you need confidence. If we believe in our abilities and have self-confidence, we can achieve a lot in our daily lives and at work. This is precisely the message this asana is intended to convey to you. So get to work! Your path to Astavakrasana You begin in Stick Pose (Dandasana) , which is an upright seated position with your legs stretched out. Pull your right knee close to your chest. Press both palms firmly into the floor, with your right shoulder placed in front of your right leg. Your thigh rests against the back of your upper arm. Pull your shoulder blades together and tighten your core. Using the strength in your hands, push yourself off the floor and lift your hips and legs. Move your left leg to the right so that it hovers over your right leg. Now bend forward to create a 90-degree angle in your elbows. Both legs are strong and press against your arm from above and below, respectively. Hold the pose and then repeat on the other side. The effects of Astavakrasana The main message of the exercise has already been mentioned: Have the courage to make the seemingly impossible possible, and trust yourself! Mentally, the eight-angle asana can help you reduce anxiety and stress, as well as strengthen your concentration and both your inner and outer balance. Physically, you primarily train the strength in your wrists and shoulders. You also tone the abdominal muscles. This exercise can help alleviate discomfort during menstruation or during menopause . Furthermore, you maintain a harmonious connection between mind and body, supported by your conscious breathing. This exercise allows you to grow a little bit at a time. Preparing for your path to Astavakrasana Good preparatory exercises for the eight-angle arm balance in yoga are the forward bend in Uttanasana , the hip opening of Baddha Konasana , or the strength you experience in Chaturanga . You can also practice balance well in the Crow Pose Bakasana. You can also support yourself with bolsters under your hips and outer leg during your first attempts at Astavakrasana. Your yoga teachers know other ways to support yourself, so the path to this asana may be quicker than you think. Note: If you have shoulder or wrist problems, you should incorporate alternative asanas into your yoga practice! Image © milkos / 123rf.com