Yoga BLOG

For many people, a visit to the dentist is associated with fear and discomfort. In some cases, the fear is so great that those affected avoid going to the dentist for years. This significantly worsens their dental health, causes shame, and increases their inhibitions about future dental visits. Fortunately, there are ways to alleviate the fear of going to the dentist. These include yoga and meditation, which train the mind and help you relax and cope with the dental treatment. Good dentists can specifically address anxious patients If a dentist is familiar with dental anxiety and even pronounced dental phobias, they can specifically address their patients' needs and structure the treatment process so that anxious patients are not overwhelmed. For example, dentists in Worms take their patients' fears very seriously in their practices and address their individual needs. Patients are given sufficient time to examine the practice closely and communicate to the dental team their specific fears and what they need to overcome them. Among other things, there is enough time for relaxation exercises if these are helpful and desired by the patient. Meditation exercises suitable for visiting the dentist Patients can use meditation to prepare for their dental visit in advance and specifically work on their associations with the treatment room and the dentist themselves. Meditation is possible directly in the office before and even during treatment. The following techniques are particularly suitable for this: ● Breathing meditation: The patient concentrates completely on his own breathing and controls it. ● Body scan: In this form of meditation, attention wanders through all parts of the body. ● Guided meditation: With the help of audio instructions, patients can be specifically guided to relax. • Visualizations: The patient imagines a peaceful place. This meditation is particularly effective if it has been practiced extensively at home beforehand. ● Mantra meditation: Calming sequences of words or sentences are continuously repeated in your mind or with audio accompaniment. Why yoga contributes to relaxation For yoga to make a significant contribution to a more relaxed dental visit, it doesn't have to be practiced in the dental office. Instead, it's primarily the regular yoga sessions beforehand that empower anxious patients. Through yoga, people learn to focus on what's important, to become more self-aware, and to control this perception. Former anxious patients who regularly practice yoga often report that yoga helps them see the world more clearly. This allows them to focus specifically on getting through the dental visit without putting themselves under unnecessary long and intense stress beforehand. How well do patients need to master yoga to benefit from it at the dentist? One of the great advantages of yoga is that it's not about performance. Anyone can practice yoga, regardless of previous experience or physical condition. Even very simple exercises can broaden one's horizons and provide impressive support for anxious patients. Regularly practiced yoga exercises strengthen self-confidence and promote the ability to control one's breathing and relax in a targeted manner. Patients can use these skills learned through yoga at the dentist even if they are far from being yoga experts.

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?

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

The 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?

Yoga and breathing exercises: Why is the combination important? Anyone who practices yoga automatically engages with breathing. The asanas on the mat promote relaxation, centering, strength, and flexibility – a key factor in enhancing these positive effects is breathing. Beginners can attend classes or watch videos to learn these techniques. You'll learn the most important basics on this topic in this article. 1. Why breathing is so important in yoga! Anyone who first gets into yoga will immediately notice that, depending on the asana, you breathe in or out. In Vinyasa Yoga, for example, you perform one movement per breath – this increases the interplay between body, mind, and soul. a) How do breathing exercises improve well-being? In everyday life, many people breathe too shallowly, meaning the entire organism isn't supplied with enough oxygen. To truly connect with yourself and the higher realms, you need to breathe deeply. This is the prerequisite for connecting with your higher self and your soul. After a short time, regular deep breaths will make you feel at peace with your body. The oxygen level in your blood increases, and heart and lung health can improve. Furthermore, breathing exercises on a pillow are recommended to reduce the likelihood of catching a cold. Furthermore, your body becomes more efficient, and energy blockages can be reduced. b) The psychological component of Pranayama Those who regularly breathe deeply into their stomach (belly breathing) and fill their chest with sufficient air are more attuned to the moment. Many yogis report a relaxing effect on body and mind. Thoughts slow down, and mental health can improve. Furthermore, regular yoga breathing increases your connection with yourself, meaning you feel more comfortable in your own skin and with yourself. Anxiety, panic attacks, or stress can be reduced – if you suffer from these, you should still seek professional treatment. However, these practices are ideal as a supplement. c) The physical and mental benefits of proper breathing technique In addition to the physical improvements mentioned above, breathing techniques can have an impact on the balance between the right and left hemispheres of the brain. This is primarily achieved with alternate nostril breathing, in which you close your right nostril (with your right thumb) and inhale through the left. Then you hold your breath briefly, release your right nostril, and close the left (with your middle finger) – thus exhaling through the right. Do this a few times until you feel more relaxed. After one round, close your eyes and tune in. Repeat with more rounds if necessary. Other benefits for mind and body include: blood circulation is stimulated throughout the body cell metabolism can be improved the immune system can become stronger the organs can be stimulated and stimulated the circulation is stimulated concentration and focus increase more mindfulness in everyday life for yourself and others awareness of one's own body increases less physical tension, release blockages d) The influence of yoga practice on lung health The lungs are directly connected to breathing. So if you're short of breath, you need to do something about it. Pranayama is considered an ideal way to strengthen lung health – even if you're suffering from pneumonia, for example. If this is the case, you should consult a doctor. In principle, there's nothing wrong with strengthening your lungs with breathing exercises (after consulting a doctor and once the most severe symptoms have subsided). Deep inhalation and long exhalations increase lung capacity, allowing you to hold your breath longer. So, if you're short of breath, be sure to incorporate these daily breathing techniques. 2. How to learn to breathe properly during a yoga class! Everyone breathes, but there are a few things to consider when using different breathing techniques. We'll explain this in the following section: a) Proper warm-up exercises to prepare the body To breathe properly, you first need to expand your chest. This can be achieved with various exercises. The pectoralis minor muscle is responsible for this; it is located between the ribs and the shoulder joint. This exercise can help you: Stand with your feet flat on the floor, legs at a right angle, and hands pointing forward (toward your feet). Arms are fully extended, and your body forms a bridge (table pose). You can hold a yoga block between your knees. Keep your head upright and your shoulder blades pulled together. Breathe in and out deeply. If you like, you can vary this exercise so that your hands point away from your body instead of toward your feet. Other heart-opening exercises can also be beneficial. Sit cross-legged and clasp your hands behind your lower back. Stay in this position for a few conscious, deep breaths. b) What should you do to breathe deeply and avoid tension? Proper breathing can be learned. If you're not yet familiar with it, you can take a course or professional yoga lessons. Otherwise, the following rules apply: You should definitely wear comfortable clothing that does not constrict your stomach or hips. The place where you breathe consciously should be as quiet as possible, so you don't have to worry about external circumstances. Distractions can also prevent you from breathing deeply enough, leading to tension in your diaphragm. Breathing can be more difficult immediately after a meal, so it's worth breathing before eating or after a light meal. Make sure you drink enough beforehand so that your mouth doesn't dry out during intensive breathing sessions. Try it out and don't give up right away, even if you don't relax right away. When taking deep breaths, always remember to relax completely and not tense your upper body. Loosen your chest and shoulder area again and again by shaking or bending backward and opening your heart space. c) Tips for beginners to master the breathing technique Anyone just starting out should always do it calmly. Don't rush yourself and give yourself enough time to get into the flow. No one can completely settle into themselves and be completely connected with themselves through a breathing exercise. So if this isn't the case for you, don't worry and keep practicing. Start slowly and sit on a cushion or a comfortable mat. Place one hand on your heart and begin breathing in and out. Over time, you will definitely feel more calm within yourself. Keep going and breathe deeply. Anyone who wants to practice a particular breathing technique should gather sufficient information beforehand to ensure it is practiced correctly. Alternate nostril breathing or breath of fire are very easy to learn. Give yourself time to further internalize the breathing techniques and to be able to hold your breath for longer and longer periods of time. Always remember the rhythm: inhale, hold, exhale. Combine full yoga breathing with meditation Conclusion: Why is it worth incorporating yoga as a regular practice into your daily life? Yoga, including proper breathing techniques, is perfect for feeling physically, mentally, and spiritually revitalized. With the right breathing techniques, you'll be able to connect with your body, release stress, release energy blockages, and feel invigorated. Proper breathing also helps you truly immerse yourself and get to know yourself on a whole new level. It also gives you new energy to get you through the day. Always remember to breathe consciously. Do you already have experience with breathing techniques? If so, which ones do you prefer?

Yoga of the Air - How you can gain new lightness through yoga The elements of fire, water, earth, and air are the foundation of our being. Humans, animals, and plants receive valuable energy from them. Elemental yoga supports these nourishing and healing processes. Yoga blogger Sandra Buchwald describes which yoga practices are suitable and the contribution of Ayurvedic nutrition. This article is about the yoga of air. "I can barely breathe." Or, "It feels like everything is twice as difficult as usual." These are statements made when the lightness of the moment has vanished. Given all the problems 2022 has brought us, this is no surprise. Numerous restrictions have burdened us and made life difficult, literally. Good to know: Yoga supports you in discovering and enjoying a new sense of lightness and freedom, a sense of carefreeness and ease. This blog post offers ideas on how you can shed restrictive and burdensome shackles through the yoga of air. The element of air: the lightness of being There is no movement without breath, and no breath without movement. The rise and fall of your chest and abdomen proves this to you. Every day. Every second. Through your breath, you supply yourself with vital oxygen, which travels through your blood vessels to every tiny corner of your body. Your mind and soul are also moved, nourished, and activated by the breath. Blockages are released. These are all good reasons why asanas and breath are inextricably linked in yoga. Yoga of Air utilizes this connection in a special way. These yoga exercises make you light and free Many people work at a desk all day, their upper bodies hunched forward. This is an example of how our natural breathing space can be restricted by everyday life or work. This one-sided posture shortens the chest muscles, and the upper back, as its counterpart, tends to weaken. Yoga, which serves the element of air, also offers valuable asanas that expand the chest area and give you the joyful experience of opening your heart both externally and internally. Many of these "heart openers," as they are affectionately called by yoginis and yogis, are true classics among asanas. A typical example is the Cobra Pose (Bhujangasana). A well-known and popular asana from both the Sun Salutation (Surya Namaskar) and the traditional Rishikesh sequence, the Cobra Pose is representative of the many backbends found in Aerial Yoga. An easier alternative to Cobra Pose is the Sphinx Pose, Salamba Bhuangasana. It's easy to perform even for beginners because the forearms are comfortably positioned on the mat. Even more comfortable is Heart Opening from a supine position. Roll vertebra by vertebra into Shoulder Bridge Pose (Setu Bandhasana). There, you can either support yourself with your upper arms and elbows or tie your hands underneath your body to intensify the bridge. Want more effective asanas? Fish Pose and Upward-Facing Dog are also classic backbends and heart openers! Graceful and effective at the same time are two kneeling heart-opening poses you're surely familiar with: the deep lunge (Anjaneyasana) and the camel pose (Ushtrasana) – both of which are also great hip openers, by the way. If you prefer standing, the Warrior I or Sun Warrior poses are recommended. Both are also great to practice outdoors, so your yoga practice will be enriched with an extra dose of oxygen. Yoga of the Air: Breathing is the be-all and end-all Pranayama is an essential component of a yoga practice designed to promote the air element. Both the heart-opening asanas and the breath are perfect for creating a soothing space, a space filled with air, lightness, and freedom. Through backbends, we create the foundation for giving space to our feelings. Through conscious breathing, we connect to a life that, through lightness and permeability, offers precious treasures. Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature concept Be light and free – which yoga style suits you? If you've read the examples of Air Yoga, you'll probably realize that Hatha Yoga provides a solid foundation for it as well. Whether elements from the Sun Salutation or the Warrior Poses, Hatha Yoga and the four elements are inextricably intertwined. The beauty of the Hatha style is the connection between air and earth. It is particularly healing because it recognizes that we need both: roots and wings. Things get especially airy, however, when you devote yourself to Aerial Yoga. Wrapped in sturdy blankets, you practice yoga poses – completely independent of the laws of gravity. Free floating perfectly supports aerial yoga. Depending on your mood (and, of course, what the Aerial Yoga school offers), this light and airy form of yoga can also be complemented with elements from dance or acrobatics. You can express your feelings in a wonderfully creative way. Backbends are also well-suited to Yin Yoga. The simplest asana: Place a bolster or folded blanket under your thoracic spine and open your heart space while lying on your back. Activate the heart chakra Inextricably linked: Air Yoga and the heart chakra (Anahata Chakra). When you expand your chest with the heart openers, you also stimulate your heart chakra. Located in the center of the chest, it is important for expressing our feelings. This makes us free and light. Try it! Anahata, heart chakra symbol. Colorful mandala. Yoga of the Air and Ayurvedic Nutrition Ayurveda connects the air element with the Vata constitutional type. This dosha needs a diet that provides calm and warmth. Lightness comes from anything that isn't burdensome and not difficult to digest. Soups and stews are ideal, but risotto is also good. Vegetables should be cooked. Carrots, sweet potatoes, and pumpkin are perfect. If you like sweet things, try warm porridge. Fruit is best made into compote or warmed up. Baked apples are a fragrant example. Sufficiently warm liquid is important. Teas are especially beneficial. Good flavors that support the air element include vanilla, ginger, and basil. Be light through meditation

Wondering how yoga and trail running fit together? Yoga is the ideal combination of stretching, balance, and coordination. This combination is equally important for runners to avoid nasty muscle soreness and injuries during training. Because yoga trains and improves these skills, it's the perfect balance and complement to trail running. We'll show you how yoga and running can be combined and which exercises are well-suited for this. Breathing first! Anyone who trail runs knows how important breathing is. In yoga, this is precisely what matters; if your breathing isn't correct, you can't really call it yoga; it's more of a fitness exercise. Breathing in yoga is intense and deep, and you exhale through your nose. If you do yoga and then combine it with a running program, you'll quickly find that the breathing you learn in yoga will also be very useful for trail running. Even breathing is learned in yoga and will also help you when running, because irregular panting consumes a lot of unnecessary energy during strenuous exercise. This steady breathing is called "belly breathing." In the SportScheck guide , you'll learn how abdominal breathing works and which yoga exercises are particularly helpful for runners. Yoga: before or after running? Yoga is a great addition both before and after running. Before a run, for example, yoga can help warm up muscles and increase flexibility. Both are important for preventing strains or injuries while trail running. But yoga can also be helpful after a run. For example, yoga stretches after a run can speed up the recovery process by flushing out the lactic acid that builds up in the muscles during exercise. Additionally, yoga after trail running can help calm the mind and reduce stress. Therefore, yoga is a great way to enhance both the physical and mental benefits of running. Best of all, combining yoga and running is suitable for all ages and fitness levels. Whether you're an experienced runner looking for a new challenge or a yoga beginner looking to add variety to your practice, the combination of running and yoga is an excellent way to feel good in your body and find inner balance. Yoga as muscle building training for runners Yoga can not only improve your breathing but also increase your body awareness. Yoga requires you to be aware of your body in a way that many other activities don't. This improved body awareness can lead to a healthier and more efficient running form. Yoga can also help strengthen your abdominal and back muscles. These are important muscle groups that runners often neglect during training. However, they are essential for maintaining a healthy running posture and thus preventing injuries, as running movements originate from the core. If these muscles are neglected and therefore lack stability, your legs won't be able to complete a proper running program. Small yoga sessions, big running goals The idea of doing yoga and running may seem like two completely different activities to many people. After all, yoga is often associated with slow, deliberate movements, while running is generally an aerobic activity that gets the heart pumping. But yoga and trail running can be wonderfully combined into one. Set yourself a running goal that's unique to you. It's important that it also fits your personal fitness level. An example scenario: You want to tackle a 10-km trail run in the near future. This is, of course, a distance that can be very strenuous, not just for beginners but even for advanced runners. However, if you combine your running training with yoga, you'll definitely be able to tackle this distance without any problems in the future. How does it work? To reach your big goal, you repeatedly run shorter 2-kilometer stretches and then break your running training for 2 minutes. However, you won't be standing around doing nothing during this time; instead, you'll be performing yoga exercises. Use exercises that stretch your core muscles and actively encourage increased breathing. This will stimulate your muscles to absorb more oxygen. This, in turn, can give you new strength for your subsequent runs. With this combination of running and yoga, you'll definitely find that you'll quickly be able to cover greater distances in your running training than was previously possible.

Pranayama - the breathing exercises of yoga - ©iStock.com/energel Inhale… exhale… inhale… exhale… Our breathing is completely automatic and a true miracle. Breath is the fundamental source of our life and gives us energy. With Pranayama, you harness the power of breathing. Depending on the exercise, you can achieve calming or stimulating effects through controlled inhalation and exhalation. Breathing exercises are an essential part of yoga. Along with asanas and meditation, they are part of the regular practice, depending on the yoga style. The various breathing exercises are also an ideal preparation for meditation . In our article, you will learn about the wonderful effects of Pranayama and two popular breathing techniques for directing your energy through conscious breathing. What does Pranayama mean? The word Pranayama translates as the control of the life energy Prana. However, Prana is more than "just the breath." Prana is the immaterial, sometimes considered a subtle, foundation of our existence. In China, it is called Qi (pronounced "chi"), a term surely familiar to everyone, even among non-yogis. Positive results scientifically supported What Asians have known for thousands of years has been at least partially proven by Western science: the connection between breathing, physical fitness, and mental functions. The fact that our mind and body are closely linked is not only known to psychologists. We all experience anxiety and tension, for example, before exams, or that famous moment of shock when we flinch: Our body reacts automatically, an instinctive reflex from our evolutionary history meant to warn us. Consciousness pauses during that second. Our breath often stops for a moment, after which we breathe even more deeply. During exams, it's not quite as extreme, but we might tremble, and our breathing is definitely very shallow. The air then flows only slowly, and we're no longer as efficient due to the lack of energy. This shallow breathing doesn't make things any better, on the contrary: Those who have learned to use their breathing and breathe deeply are much more likely to calm down, organize their thoughts, and will likely handle the exam better. Small Pranayama practice with big impact There are more than 50 different Pranayama exercises. Like yoga exercises , they all serve not only to maintain life energy but also to strengthen it. Science has also made a discovery here: those who control their breath more often not only bring about changes in brain and nerve activity (similar to meditation), but also increase lung capacity – thus improving the oxygen supply to body and mind. This leads to greater concentration, improved memory and organ function, a more energetic metabolism, healthy digestion, and favorable blood pressure. Pranayama is also beneficial during the practice of asanas, because you can use your breath to direct the vitalizing air exactly where you need it during yoga. Body and mind become more efficient overall The list is by no means exhaustive, so let's just say: body and mind become measurably more efficient. One reason for this is that the breath flows more easily and finely, and is less turbulent. Exhalation, the core of every breathing exercise, becomes longer. This allows more toxins to escape from the lungs, creating more space to take in fresh oxygen. The lack of turbulence makes the exchange easier for the lungs. Of course, with deeper breathing, which every practitioner will achieve over time, we also make greater use of the small and tiny alveoli, the numerous air sacs deep within us. Pranayama is easy to learn Breathing exercises are therefore among the most important training elements in yoga. And many of them are wonderfully easy to practice at home and alone . If possible, squeeze in a little exercise every now and then, even if you don't practice yoga much or at all otherwise. Whether in the office or at the tram stop, even the simplest breathing exercises are a great introduction for anyone who wants to try pranayama for the first time. The unfamiliar breathing can occasionally cause headaches and perhaps dizziness. Then it's time to stop immediately and continue later. The more difficult exercises for conscious inhalation and exhalation should initially only be performed under guidance, ideally in a guided yoga class. Otherwise, pranayama can be practiced at least once a day to direct your energy. Sustainable for the entire organism Breathing exercises, along with yoga and exercise, are excellent for combating the ailments of prolonged sitting: back pain and tension in the neck, shoulder, and back muscles. Postural problems and the associated disc problems are also alleviated. This effect is achieved by maintaining an upright posture, sitting upright. No special yoga cushion is required. To begin with, a chair is sufficient, and you sit on it without leaning against it. The simplest method: simply observe your inhalation and exhalation without overpowering them. After just a few seconds, you'll feel a pleasant relaxation throughout your entire body. Pranayama exercises for you Exercise 1: Alternate breathing (Viloma Pranayama) You'll quickly become familiar with alternate nostril breathing in yoga. It's a powerful and easy-to-learn breathing technique, ideal even for beginners. The exercise gets its name from the fact that you breathe in and out alternately through your right and left nostrils. One nostril is closed with your index finger or thumb. Effect of alternate breathing: • Increased well-being • positive effects on body, mind and soul • Cleansing of the respiratory tract • lung volume can be improved • positive effects on the cardiovascular system • Increase concentration • gives new strength and inner peace • Stress is reduced Performing alternate breathing: • Sit comfortably on your yoga mat or a chair. • Make sure you sit upright. • Close the right nostril with your right thumb and breathe in slowly and deeply through the left nostril. • Count slowly to 4 while inhaling. • Now close your left nostril with your index finger, hold your breath and count to 4. • Now open your right nostril and count to 8 as you exhale. • Then repeat the process with the other side of the nose and breathe in through the right nostril and out through the left nostril. Exercise 2: Fire Breathing (Kapalabhati Pranayama) A very well-known and popular pranayama exercise is fire breathing , or Kapalabhati Pranayama. It is one of the activating breathing techniques in yoga and has a cleansing and stimulating effect on your body and mind. It is also frequently used in yoga practice. Kapalabhati is easy to perform and perfect for starting the day fresh and alert. Effect of fire breathing: • Stimulation and cleansing of body and mind • Activation of metabolism • refreshing effect • counteracts exhaustion and fatigue • more energy Execution of fire breathing: • For Kapalabhati, sit in a comfortable position on your yoga mat or a pranayama cushion . The yoga seat or cross-legged position is ideal. If you're not yet flexible enough, sit on a stool or sturdy chair. • Sit upright, your spine should be straight. • Now close your eyes and concentrate on your breathing. • Begin by inhaling through both nostrils. Breathe deeply and slowly into your belly. Fill your lungs completely with air. • Then exhale all the air forcefully through your nose, making a hissing sound. • Repeat the breathing exercise 20 times. • Then, close your eyes and relax a little. • Important: Especially at first, you may feel dizzy due to the unfamiliarity of the exercise. Then continue breathing at your normal rhythm. The more you practice the exercise, the faster your body will adapt to its invigorating effect. Tip: To better feel the effect of this breathing technique, place one hand on your stomach. Visualize the strong flow of air as you exhale to exhale all the air from your body. Conclusion: What does Pranayama do? • has a stimulating or calming effect depending on the breathing technique • better oxygen supply to the body • better concentration • improved memory and organ performance • fitter metabolism • healthy digestion • favorable blood pressure • ideal for preparing for meditation Do you regularly practice pranayama alongside asanas and harness the power of your breath? What's your favorite breathing exercise for strengthening your prana? We'd love for you to share your experiences with our yogabox.de community!

Shitali Pranayama is one of many breathing exercises that yoga offers us. It is considered one of the basic Pranayama variations known as Mahakumbhakas. The term "Pranayama" is certainly familiar to you. It connects "prana," the life energy, with "ayama," control. When we control our breath, life energy is controllable. We influence when we inhale, hold our breath, and exhale. We also influence which parts of the body we direct our breath to. Here you will learn how Shitali Pranayama works, how to perform this breathing technique correctly, and what distinguishes it from other forms of Pranayama. The tongue in focus Shitali Pranayama is a breathing technique in which the tongue is rolled lengthwise. This plays a particularly important role in this form of breathing. The rolling lengthwise ensures that the inhalation occurs with a hissing sound. This is intensified by allowing the tongue to protrude slightly beyond the lips. Inhale through the mouth and exhale through the nose. In the meantime, hold your breath for as long as you can comfortably do so and exhale gently. Learn with a teacher Pranayama breathing exercises should always be learned and practiced with a yoga teacher before continuing the practice at home. Only then can you be sure of fully reaping their beneficial effects. Once you're experienced, you can practice Shitali Pranayama for up to 20 minutes. The best time to do this is in the morning. Sit and breathe comfortably If you want to practice Shitali Pranayama, choose a position where you can remain for a while without being restricted or disturbed. Cross-legged postures are preferable. Examples include the lotus position (Padmasana) or Siddhasana. Cooling through breathing You're probably familiar with dogs: They pant and cool their bodies with their tongues hanging out of their mouths. Shitali Pranayama works similarly. The hissing inhalation through the curled tongue cools you and your body. Cooling always represents calm. Shitali Pranayama provides this for body, mind, and soul. Excessive energies are cooled down to a normal level. In this context, Shitali Pranayama is also closely linked to Ayurveda: Pitta and appetite are normalized. Experience the effects of Shitali Pranayama You can benefit from the cooling effect of this breathing technique for illnesses associated with heat buildup in the body. This includes fever, but inflammation can also be cooled with the help of the breath. The cooling effect is associated with a cleansing of the body. Within the organism, this affects the blood, but the skin and digestive system also experience beneficial effects in Shitali Pranayama. Detoxification of the body is clearly the primary focus of this breathing technique. It can also temporarily reduce hunger and thirst. Breathing also has calming effects on the mind. "Shitali" means "cooling," but also "calming." Harmony can be restored when exposed to warmth or heat. Stress often builds up in heated conversations and heated discussions. "Keeping cool," on the other hand, is an expression that shows that cooling down is closely linked to calming down. A car whose engine has overheated and whose cooling system may no longer be working quite as well as intended is also stressed in a figurative sense. Variations of Shitali Pranayama You can also perform cooling breathing in conjunction with kumbhakas or bandhas. Kumbhaka means you can briefly hold your breath after inhaling or exhaling. Bandhas are locks you can place in your body to channel energy. This is particularly effective when combined with breathing. However, this is a practice that should be learned from an experienced yoga teacher.

It's often said that pranayama, or breathing exercises , have a more powerful effect on us than physical asanas. Whether this is true is hard to prove, and it probably varies slightly from person to person. But pranayama ensures that life energy is distributed particularly well throughout your body, and this strengthens you for each day. Pranayama exercises, like asanas, relaxation, and meditation, are part of classical yoga practice. One pranayama exercise that even beginners can master is Sama Vritti Pranayama. Here you'll learn what this melodious breathing technique entails, how to perform it, and what effects you can achieve with it. Sama Vritti Pranayama breathing evenly and holistically Even breathing for more balance in life We always feel most comfortable when we are balanced. Sama Vritti Pranayama is particularly suitable for this, as inhalation and exhalation are consciously held for the same length of time. For example, you can count to 4 as you inhale and exhale. Unlike Sama Vritti Pranayama, Vishama Vritti Pranayama is a breathing technique in which inhalation and exhalation are of unequal length. Sama Vritti Pranayama is the basis for the Vishama variation and, as even and conscious breathing, is also used for the performance of many asanas. Create a pleasant atmosphere There is often no time for conscious breathing in everyday life. Sama Vritti Pranayama gives you the opportunity to devote yourself to Prana in detail. If you practice at home, you need a quiet atmosphere in which you can truly relax. Undisturbedness is particularly important in this context. Smartphones and the doorbell should be turned off, and family and friends should simply not disturb you during this time. However, once you have become more experienced, you can also incorporate Sama Vritti Pranayama into your everyday life. For Sama Vritti Pranayama it is best to choose a sitting position in which you can relax and, above all, sit upright. This can be cross-legged on the mat or sitting on a chair. Discover balance in your own breathing It takes a bit of practice to make your inhalation and exhalation evenly long. That's why internal counting is often the right technique to sensitize you to a regular breathing rhythm. You should also take the time to discover how long you should inhale and exhale for yourself so that you feel comfortable doing so. Every person is different and has their own breathing rhythm. Therefore, a good place to start is to observe your breath for a while and notice how unique it is for you. In this process, you really only observe your breath but do not judge it. You may also notice that inhalation and exhalation do not follow one another directly. There is a short, completely natural pause after both inhalation and exhalation. You should also incorporate this into Sama Vritti Pranayama. Experience the effects on mind, soul and body Of course, the mental and emotional effects of regular breathing are particularly prominent. It can help you reduce anxiety and restlessness. This applies to both long-standing restlessness and work-related stress that you want to breathe away. Sama Vritt Pranayama is also suitable if you want to unwind after a stressful day at work and sleep peacefully later. You can also benefit physically from pranayama in the Sama Vritti version. Even breathing helps you relax muscle tension. Considering that muscular tension can often trigger headaches and back pain, you'll probably guess that Sama Vritti pranayama can prevent and perhaps even alleviate these. Concentrating on breathing is a kind of inner contemplation, a journey to yourself. Therefore, Sama Vritti Pranayama is also a good preparation if you want to devote yourself to meditation. Image © iakovenko / 123rf.com

Pranayama, or breathing exercises, are an essential part of yoga practice, alongside asanas, relaxation, and meditation. Viloma Pranayama, or alternate nostril breathing, is very well-known in this context and is often taught even in beginner's courses. Once you've learned it under the guidance of a yoga teacher, you can also practice it regularly at home. Here you'll learn exactly how Viloma Pranayama is performed, what to pay attention to during this practice, and what benefits this breathing exercise can offer you. Viloma Pranayama cleansing in alternate breathing Alternate breathing and its prerequisites In the context of breathing, alternation means alternating between the right and left nostrils for breathing. To do this, sit comfortably on your mat (or on a chair). If you're sitting on the mat, you can do this with your legs crossed, for example. Kneeling is also suitable for Viloma Pranayama. The main thing is that you can fully concentrate on the breathing technique . This is especially possible if you can relax and close your eyes during Pranayama. Breathe alternately on the right and left Alternating between the right and left nostrils is made possible by closing them with your fingers. Bring your right hand to your nose so that you can close the right nostril with your thumb and the left nostril with your ring finger. First, close the right nostril with your thumb and breathe in evenly through the left nostril. Count slowly to 4 in your head and make sure that you fill about 75 percent of your lungs with oxygen. Now close the left nostril as well and, holding your breath, count to 4 again. Then open the right nostril and breathe out for a count of 8. Empty yourself, which will prepare you for the next inhalation. Now everything happens in reverse. Inhale through the right nostril and exhale through the left. Regular practice You can practice alternate nostril breathing for three sets, or even up to eight. Experienced yogis can also practice alternate nostril breathing for half an hour. You can practice alternate nostril breathing every day. Learn about the effects of alternate breathing Viloma Pranayama can provide a multitude of beneficial effects for your well-being . These encompass body, mind, and soul, making alternate breathing a holistic experience. On the physical level, cleansing the respiratory tract is paramount. This can be helpful if you suffer from an allergic condition such as hay fever or asthma. Viloma Pranayama can also help prevent colds , especially during the winter months. Clearing your nasal passages also helps with your yoga practice: You can direct your breath exactly where you want it during individual asanas. Alternate nostril breathing can significantly improve the volume and thus the capacity of your lungs. The cardiovascular system can also noticeably benefit. In the mental realm, Viloma Pranayama is an exercise that can sustainably improve your concentration. If you've decided to meditate, alternate nostril breathing is a good preparation. It helps you calm down and focus on what's important. If you're feeling anxious or restless, it can give you new strength. Gathering new energies Viloma Pranayama can noticeably activate the energies in your body. Alternate nostril breathing is also known as Nadi Sodhana, or cleansing the nadis. Nadis are small energy channels in your body. It is said that you have 72,000 of them. Through alternate nostril breathing, these channels are cleansed, allowing the prana to spread freely within you. The life energy that flows through you strengthens you for everyday life. Viloma Pranayama also addresses your higher chakras . Just try it out and see how alternate nostril breathing works for you and how long these effects last! Image © fizkes / 123rf.com