Yoga BLOG

Yoga is healthy – on many levels. Perhaps you've experienced how yoga has helped you significantly in various situations in your life. The various yoga poses can have outstanding effects on flexibility, strength, and mobility. In this article, you'll learn the most helpful information on flexibility and which asanas you can implement in your everyday life. Flexibility and mobility: what's the difference? Flexibility is one of the five core motor skills and is therefore important for holistic health of body, mind, and soul. If your entire body is flexible, this also affects your way of thinking and the carousel of thoughts in your head. In everyday language, we often use the words "agility" and "flexibility" to mean the same thing. Strictly speaking, these are two different things. What is mobility? By mobility, we mean the movement of the joint (i.e., the manner in which it moves). The joint must be able to move without restricting the surrounding tissue. Therefore, the strength of the tissue plays a major role. If it is not strong enough, injuries can occur. If someone suffers an injury, they can no longer use the joint to its full extent. Furthermore, the body parts that play a role in the overall movement are affected. For example, if you need your upper arm to rotate your shoulders, an injury to your elbow can limit movement. What is flexibility? It can influence mobility. However, the reverse is not true: mobility does not affect flexibility. If a muscle is not flexible, mobility can suffer. In other words, you can remember this: Flexibility refers to the length of a muscle. Mobility, on the other hand, refers to the range of possible movement. Can yoga improve your flexibility? In general, it can be said that Buddhist asanas can make your body more flexible. Of course, this always depends on the practice you perform on your mat . Acro yoga, for example, is considered a type of yoga that can increase your flexibility. If you want to optimize your flexibility and body strength, you can try Budokon Yoga. Unlike other yoga styles, this combines typical asanas, bodyweight exercises (calisthenics), and martial arts (full-contact combat sports). In addition, more common yoga styles provide more flexibility and mobility, such as yoga exercises from Vinyasa Yoga, Ashtanga and Yin Yoga. What are the basics of flexibility training? Especially as a beginner, it is important to follow certain principles: You can identify your pain threshold and push yourself to it. If you feel the corners of your mouth no longer relaxed, then you've probably reached that threshold. It is important that you stretch slowly – while sitting on your meditation cushion , lying down or standing. The stretch should be done to the point where you reach the threshold of pain – only then can the effect take place. What are essential stretches? There are different ways you can stretch your shoulders, hips, arms, back, legs, and other parts of your body. a) Static stretching With this stretching exercise, it's important to place your muscle in a certain position, thereby stretching it. Then you stay in that position for about 20 seconds. b) Dynamic stretching This briefly activates the muscle and mobilizes the joints. This prepares the muscles for other, more challenging movements. c) Isometric stretching This type of stretch is characterized by the fact that the muscles involved in the movement work against the stretch. This tenses the muscles so that the tension is simultaneously reduced. d) Active-static This is also a static stretch. In this type of stretch, the antagonist muscle is used. However, the asana is followed by relaxation. e) Passive-static You'll need a partner or external support for this stretch, so it's a great option for partner yoga. Which yoga exercises help you become more mobile and flexible every day? If you want to work efficiently on your flexibility, you should practice the following asanas daily. 1. Dancer For beginners, performing this yoga pose may be challenging, as you'll need to have some balance training. This asana is perfect for developing your balance. At the same time, it stretches your leg muscles and back. You stand upright on one leg, stretching the other leg back and taking the foot in your hand. The other arm is extended forward while you maintain balance. 2. Seated forward bend This pose is very popular for relaxing and improving flexibility at the same time. You sit on your bottom and stretch your legs forward. Your upper body is directed downward, while your hands touch your feet. If you can't reach that far forward, it's okay at all—just grab whatever you can, your knees, your lower legs, etc. This posture ensures that your legs and back are sufficiently stretched. 3. Arch For this pose, lie on your stomach and bend your legs. With your feet in the air, your arms pointing behind you. Grab your feet with your hands, bending your upper body and legs like a bow. If you practice this asana regularly, you can stimulate your metabolism and stretch the front part of your body. 4. Shoulder stand To improve your hormone release, you can do the shoulder stand. You lie on your back and raise your legs in the air. You support yourself on your hips, with only your head, shoulders, and neck on the floor. This pose takes some getting used to at first. However, if you practice it regularly, you'll notice that it can make a difference in your well-being and the intensity of the stretch you can achieve. This exercise stretches your cervical spine and promotes flexibility in your spine and neck. Have you ever done any stretching and flexibility exercises? If so, what's your favorite?

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?

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.

Nadi Shodana is one of the most important breathing exercises , suitable for beginners but also for professionals thanks to its highly advanced variations. The goal of the exercises is to renew energy in the shortest possible time. Nadi Shodhana Pranayama also has other benefits. Below, you'll learn what these are, how the exercise works, and what to keep in mind. Nadi Shodhana Pranayama - one of the most important breathing exercises Nadi Shodhana Pranayama - conscious alternate breathing Proper breathing can unleash great healing powers. This was recognized long ago, and practitioners of Nadi Shodhana Pranayama are said to benefit from it. Nadi Shodhana literally means "cleansing the nadis," the energy channels in the body, which should be free of blockages and tension. Only then can energy flow optimally. Nadi Shodhana cleanses the so-called network of nadis, which are tube-like conduits through which pranic energy circulates. By opening the nadis, pranic energy can flow throughout the entire body. How does Nadi Shodhana Pranayama work? The word nadi means tube, shodhana means purifying, and prana is the sum total of all energies. Ayama means expansion and extension, but also stopping and holding back. Nadi Shodhana Pranayama is a demanding but very effective nasal breathing technique that has a very relaxing effect. The nasal passages should be clear. Strictly speaking, it is alternate nostril breathing that works as follows: Sit comfortably in a chair without leaning back. You can also kneel or choose the lotus position. Make sure your back is straight and relaxed. Place your left hand on your thigh, palm facing up. The tips of your index finger and thumb should touch, and the remaining three fingers should be extended. Close your eyes and focus on your inner self. Then breathe in and out alternately through your left and right nostrils. While inhaling through one nostril, close the other nostril and count to five. Hold your breath. Then close both nostrils before inhaling and exhaling again. Count to five as you exhale. Repeat the alternate breathing a few times and then place your hands on your knees. Once you're experienced, you can practice this alternate nostril breathing for up to 30 minutes, or even less depending on your time. If you feel dizzy, stop immediately and gradually increase the pace from there. The counting times can also vary. Alternate nostril breathing is also often used before a meditative exercise because it calms the mind. It can be practiced almost anywhere and at any time, without any aids or special requirements. A quiet moment is enough for a few deep breaths. What are the benefits of Nadi Shodhana Pranayama? Alternate nostril breathing (Nadi Shodana) promotes inner balance, increased peace , serenity, joy, and harmony, as well as mental concentration . It is intended to create emotional balance and eliminate fears and insecurities. Nadi Shodhana Pranayama is also said to harmonize all bodily functions, prevent colds and allergies, and improve nasal breathing. The exercise is also a good cardiovascular workout. Lung capacity can also be optimized, thus having a positive effect on conditions such as asthma. Summary Alternate nostril breathing is called "Nadi Shodhana." This translates as a cleansing exercise, and this is precisely the focus of this healing breathing exercise. It's about allowing energies to flow, cleansing the energy body, and elevating the energy centers. Breathing should always be light and effortless, as it is, after all, a relaxation technique. Find your own rhythm and breathe in and out slowly and calmly. Assume your desired meditative sitting position and maintain an upright, comfortable posture. Nadi Shodhana unfolds its healing effects on physical, energetic, and mental levels. Image © fizkes / 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