Yoga BLOG

The benefits of practicing yoga in a group or with a partner Those who practice yoga want to get the most out of it. The physical exercises don't necessarily have to be performed alone. There are numerous options where the asanas are practiced in pairs or in groups. In this article, you'll learn about the positive effects you can reap in this setting. 1. Why practice yoga in groups or partnerships? First of all, we'd like to explain what yoga in partnership or in a group is all about. This form of yoga involves practicing various yoga postures with your partner or a larger group, such as your friends, family, or acquaintances. As you probably know, yoga strengthens holistic health. Body, mind, and soul are brought into harmony, and you and all the other participating yogis benefit from profound harmony within your own body system. Those who want to strengthen the bond between several people or within a partnership can choose shared activities. These include meetings in restaurants, bars, in nature, or on the mat at home or in a studio. 2. Benefits for health and well-being Movement is good for the entire system, and you'll benefit even more if you practice with others. It doesn't matter whether you do the exercises in pairs, five, or six—the atmosphere you create is something you'll hardly be able to achieve alone. On the other hand, you can also have wonderful experiences with yoga alone: This is especially true if you want to sink deep into yourself and invite peace into your body, mind, and soul. In the following section, we explain the positive effects of practicing yoga together: a. Physical benefits of group yoga classes The different types of yoga have various effects on physical health – including partner or group yoga. First and foremost, it's about continually pushing your own physical limits. For many people, this is much easier when practicing together. Motivation and encouragement are usually higher in a group setting. Otherwise, regular practice has the following effects on the body: Strengthening tendons and ligaments The muscles are stretched and mobilized Pain can be reduced by practicing the right yoga exercises The limits of one’s own body are expanded The awareness of one’s own body increases and the inner body voice becomes louder – this can improve well-being Of course, the physical effects depend on the style of yoga. For example, practicing Kundalini Yoga strengthens the energy distribution within your body, unlike Yin Yoga, where you primarily achieve flexibility in the various muscle groups. Hatha Yoga is another type of yoga that can be practiced in pairs or with several yogis. b. Mental and emotional benefits of partner or group yoga In addition to the physical effects mentioned above, regular yoga practice will bring you many other positive effects – you will see that the relationship between you and your partner, your friends, your family, or your acquaintances changes. The following advantages can be experienced: Trust builds. If, for example, your relationship isn't working well or there's a lack of trust, practicing yoga together can be a great way to strengthen that trust. You learn to communicate your needs and express your boundaries. This has a direct impact on your interpersonal relationships in everyday life—whether with your partner, friends, or acquaintances. You can perceive your needs more sensitively and at the same time have more understanding for the needs of others. The interpersonal relationship can be deepened and a whole new level can be reached. Of course, through regular yoga, you get to know your partner on a deeper, more emotional level. Shared activities such as yoga, meditation or other activities strengthen cohesion. Those who meditate together on the cushion experience a deeper connection. Who can practice partner yoga? Theoretically, there are no restrictions. Anyone interested can practice this type of yoga. Age and fitness levels are also not exclusion criteria. In principle, almost any style of yoga can be practiced in pairs. However, fascia yoga, for example, is not suitable for this. It's important that both yogis have a similar fitness level, so they can perform the same flows. Otherwise, they can, of course, adapt and find common exercises. Those with children can include them. Important: Yoga is never about performance, but about joy, depth, strength and willpower. If you are unsure, a class in the studio could help you overcome your initial fears and enjoy professional guidance through various exercises in pairs or with others. What else should be considered? If you want to practice partner yoga, you should set a fixed time each day to practice. This ensures you don't forget. If you don't have time every day, you can of course practice it just two or three times a week. The place where yoga is practiced should be comfortable and offer sufficient space. Water, tea, comfortable clothing, a sturdy yoga mat, a cushion, and other props may be provided. The yoga sequence should conclude with a shared meditation, sitting close to your partner. Deep breathing can also be helpful to sink even deeper into calm. Which exercises are suitable for beginners? There are many asanas that can be practiced in pairs or with others. We'll show you two particularly great ones that you can incorporate right away. a) the tree Here, you stand next to your partner, hip to hip. Then, hug your partner with your inner arm. At the same time, lift your outer leg and try to maintain balance. b) Seated forward bend (straddle) For this exercise, sit on the floor and spread your legs. Once both of you have done this, you can touch your heels. Now try to lower your upper body as far as possible. Have you ever practiced yoga with a partner? If so, what was the experience like for you?

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 connection between yoga, meditation and self-acceptance Yoga influences harmony on a physical, mental, and spiritual level. This means that the asanas from Buddhist teachings can also have valuable effects on one's self-image and self-acceptance. Have you ever noticed that you feel significantly better after practicing yoga? If not, you can give it a try. This article explains the best connections and what you need to know. 1. Introduction to the connection between yoga, meditation and self-acceptance Yoga practice and meditation are methods for discovering yourself and getting to know yourself on a level that is otherwise not so easily accessible. Especially if you find yourself in a stressful, superficial everyday life in which you rarely engage with psychology, spirituality, or your own self. For this reason, yoga and meditation are equally wonderful ways to strengthen self-acceptance. This is achieved by using these techniques to get to know all aspects of yourself—your shadows and your beautiful sides. Only those who are aware of all aspects of themselves can accept themselves. 2. How yoga and meditation can help improve your self-image! Many yogis who practice yoga regularly report a fairly rapid change in their self-image. A study published in the journal "Sex Roles" found that participants perceived their bodies more positively. Therefore, you can assume that regular practice will have great effects on your self-image. There are several reasons for this: Thanks to yoga, you learn to consciously control your feelings about yourself. Even if you don't like certain parts of your body, you no longer focus on them, but instead accept yourself as you are. In general, yogis no longer focus so much on appearance, as other values are more important in this world. Those who practice yoga regularly influence and transform their bodies. This can contribute to a general sense of well-being and, as a result, change your self-image. Of course, meditation practice on a cushion also plays a significant role in this context. If you regularly incorporate this spiritual practice into your daily life, certain synaptic connections in the brain will change, so that you generally feel fitter, more aware, more comfortable, and more confident. All of these qualities have a direct impact on your self-image. It is advisable to practice meditations that focus on the "I am." Here, you simply focus on your being—regardless of what you look like, what you have, or what you don't have. 3. The psychological significance of yoga and meditation for greater self-acceptance Hatha Yoga is a very popular and widespread form of yoga. Many yogis benefit from various effects on body, mind, and soul. Hatha Yoga is also perfect for self-acceptance. Anyone who has ever studied the human psyche knows how complex it is. Synapses connect in various ways, which directly affects thoughts, self-image, self-love, and acceptance. Even if these patterns seem rigid at first, they are not – with regular practice, you can change a great deal. If you practice asanas on the mat daily, you strengthen your body connection and thus trigger changes in your brain connections. Furthermore, with the help of yoga and meditation, certain shadow aspects can be examined and brought from the subconscious into consciousness; it also reduces unfavorable overestimations of yourself. This allows you to work with them and, if necessary, seek therapeutic help. These two practices from Buddhist teachings help us experience, integrate, and sustainably utilize our inner strength. Thus, they can be used at any time as a supportive measure in certain therapies to increase self-acceptance and love, thus achieving the best possible therapeutic success. 4. A practical guide to starting to connect with your inner self If you want to connect with your inner self, this can initially be a major hurdle. Because we've been shaped to believe that everything happens externally, we lose touch with our inner self. These points can help you connect effectively with your inner self: Deep breathing helps you arrive in the here and now, feel inner calm, and perceive inner peace. To invite even more relaxation, it's worth breathing deeply for at least five minutes. After taking a deep breath, sense your body and feel what is present. The following questions can help you: How am I feeling right now? Where do I feel pressure? Where do I feel spaciousness? Where do I feel tightness? Do I feel other sensations in my body? At first, it can be a bit overwhelming to simply connect with your own feelings in your body. Over time, it will become more normal and easier. With the help of meditation, you can consciously connect with your inner self and your spirit. Deep breathing brings you into the moment, and now you can set the intention, "I connect with my inner self." Once you've done that, feel clean. What do you feel? Loving-kindness meditation can support you in being even more loving to yourself and others. It strengthens your connection and your self-image. Here, you wish yourself, a loved one, a neutral person, and an enemy, "May I be safe, May I be healthy, May I be happy, May I live with ease." The wording then adapts depending on the recipient. You go through it person by person. Then you can ask conscious questions like "Who am I really?", "What are my true strengths?", "What is my purpose?", "What are my own abilities that make me special?" "What triggers feelings of happiness in me?" If you find it difficult to consciously connect with your inner self and arrive in the present moment in this world, it is advisable to practice a few yoga poses or another form of exercise beforehand. Kundalini Yoga is great for bringing the energy trapped in the lower chakras upwards. A beautiful mantra, essential oils on the skin, incense sticks, or ceremonial cacao can also help you strengthen your connection to yourself, your well-being, positive emotions, and your sense of happiness in daily life. You can also find a wealth of information in the Yoga Sutras of Patanjali. 5. How to learn to value yourself and become more confident! The most important commandment in this life is, among other things, to show yourself the love you give to a baby, your parents, your partner, or your siblings. The love we feel for ourselves is often very limited due to various belief patterns. These try to convince us that we are not good as we are. This is, of course, wrong, and that's exactly where we start – a positive self-image is the goal. To appreciate yourself more, the first step is to realize how amazing you are. You can find this out by starting to keep a journal. Every day, write down at least five things you love/appreciate about yourself. Talk to other people and ask them what they like about you. Consciously enjoy the things you do well and practice gentleness when something doesn't work out right away. Do what you love – this will automatically make you more confident. You can strengthen your body awareness through daily asanas. Practice mindfulness and take time several times a day to feel your body and notice your thoughts. If you experience negative thoughts, try to replace them with positive ones. 6. Conclusion: Why yoga and meditation are key to increasing self-acceptance Physical exercise and meditation primarily help you keep the ego and negative thoughts swirling around in your head at bay. A feeling of happiness, increased physical well-being, and greater connection to yourself will automatically occur more frequently. Furthermore, these practices are ideal for learning to love yourself more, overcoming disruptive thought patterns, and establishing positive thinking. Has yoga helped you on your path to greater self-acceptance? If so, what exactly did you do?

The kingdom in Southeast Asia is a wonderful place of contrasts. Travelers encounter the vibrant metropolis of Bangkok, endless beaches, a deep jungle, and fantastic places for inner contemplation. It's worth exploring Thailand. Create individual highlights The spectacular beaches, magnificent temples and pagodas, and the diverse, exotic nature are reasons why so many people plan trips to Thailand . The warmth that the locals offer their guests, the pleasant weather, and fair prices are further arguments for visiting this fascinating country. Thailand is rich in ancient traditions passed down through generations. One advantage is that this country was never colonized, allowing its inhabitants to preserve the customs of their ancestors to this day. The best way to experience the many attractions is on a Thailand tour tailored to their individual interests. Vacationers should plan on spending about two weeks exploring the country. Relaxing on the beach for a few days afterward is recommended. An impressive mix of tradition and modernity: Bangkok The airport in the Thai capital is the ideal starting point for your tour. The metropolis boasts numerous temples, among which Wat Arun, thanks to its riverside location, is one of the highlights. The pagodas and the lively alleys of Chinatown should not be missed on any sightseeing itinerary, as should enjoying the diverse nightlife. The Kwai River is not far from Bangkok, leading travelers directly into the jungle. In the evening, visitors can enjoy the romantic atmosphere of their accommodations by the light of oil lamps. One of the most beautiful regions in Central Thailand is the province of Kanchanaburi, home to the famous Bridge over the River Kwai. Rugged mountains, rushing waterfalls, and stalactite caves once inhabited by prehistoric humans are other attractions worth visiting. Discover the North Its idyllic location has earned Chiang Mai the popular nickname "Rose of the North." The metropolis boasts a glorious history, which is still alive today through its ancient temple complexes. The city is a globally respected craft center for silk, silver, wood, and ceramic goods. The famous colorful paper umbrellas are made in the nearby village of Bo Sang. They are still hand-painted today. Chiang Mai is surrounded by a charming landscape, including the fertile Ping Valley, surrounded by mighty mountain ranges. This is the ideal place to book travel components for trekking tours or to get up close and personal with elephants. Enjoy the sea A completely different landscape awaits travelers on the island of Koh Samui, located in the south. Beautiful sandy beaches invite you to laze around. When the sun is too strong, palm trees offer some shade. A visit to the rainforest in the center of the island is worthwhile, offering hikers an exotic natural paradise. Numerous sights also await, such as the twelve-meter-high Buddha statue and numerous temples. A yoga session contributes to relaxation. Although yoga was first practiced in India, it also has a long tradition in Thailand. Those who enjoy this form of relaxation will also find places in Germany where they can treat themselves to soothing massages. All you need is a yoga mat and a trained masseur. Thailand is a multifaceted travel destination and who knows, maybe one or two customs will travel back to Germany.

These are the most popular yoga exercises If you've been trying out different types of yoga for a while, you've probably already found one that appeals to you the most. Perhaps you already know your favorite asanas. If this isn't the case, because you've only recently started or your understanding of the different yoga postures is still very limited, you can use the information in this article to your advantage. Get to know various popular yoga poses that can positively support you in your everyday life. Important: Clarify your symptoms before your first yoga session If you're physically healthy, you can start right away. However, if you have any physical limitations, be sure to have this checked out by your trusted doctor or a naturopath of your choice. What you should consider as a beginner before practicing! Once everything's clear, you can slowly start practicing. It's advisable to join a yoga group in your city. There, the yoga instructor can give precise instructions on how to perform each asana. If you're already experienced or have access to valuable online content, this may be enough to get you started with yoga. Here, you should make sure that the individual exercises are well explained and that you're confident in performing them. No matter which yoga class you attend, always be aware of your own limits. The goal is for you to be able to fully perceive your body and feel what you need at that moment. Deep breathing is also essential for achieving a relaxing effect on your body and mind. The yoga session can be concluded with a meditation or with guidance for a specific breathing exercise on your pillow . This way, you can benefit from the holistic effect. When choosing your clothing, it's advisable to opt for comfortable fabrics. Fabrics should sit comfortably against the skin, and tight waistbands should be avoided. The best yoga exercises for body, mind and soul To get a good insight into the most important yoga postures, you can practice the following poses and integrate them into your practice on the mat . a) Chair Pose (Utkatasana) For this pose, stand on your mat with your feet hip-width apart and slowly squat down. You'll definitely feel the tension in your thighs. This is exactly right. This exercise works your thighs and glutes. Your core muscles and calves are also targeted. b) Mountain Pose (Tadasana) If you'd like to try another standing pose, Mountain Pose is recommended. This can strengthen your legs and increase your stability. When performing this pose, make sure your feet are firmly planted on the mat, with your big toes touching. Turn your thighs slightly inward, and point your knees forward. Let your arms hang loosely at your sides. Push your chest forward, and stay in this position for one minute. If you feel like it, you can stay longer. c) Upward Facing Dog (Urdhva Mukha Shvanasana) This pose is part of the Sun Salutation or many advanced Vinyasa flows. For this pose, lie on your mat, belly down, legs extended behind you. Then raise your upper body, palms down, arms straight, and legs slightly off the floor. This means that only the palms of your hands and the backs of your feet are resting on the mat. You can tilt your head back. Stay in this pose for a few breaths and observe how you feel. This exercise is good for your back and spinal mobility. It also opens your heart and chest. If these physical exercises are too difficult for you, try Cobra Pose (Bhujangasana). Here, you assume a similar position. Lie on your stomach, place your arms in front of you, press through them, and slowly raise your torso (using the strength of your back). Your knees (and legs) remain completely on the mat. This exercise strengthens your back and opens your heart. You can tilt your head back—be careful not to overextend it. d) Child's Pose (Balasana) This is a position ideal for relaxing during a busy day or an intense yoga session. You squat and then place your upper body flat on the mat. Your arms pointing backward or forward. The advantage of this asana is that you can completely relax in it. It stretches your thighs and ankles, reduces tension in your back, and mobilizes your hip joints. e) Downward Facing Dog (Adho Mukha Svanasana) To complete your yoga practice, downward dog is a must. It is practiced in the Sun Salutation along with upward dog. This will train your thighs and shoulders, and mobilize your back. Get into a quadruped position on your mat and then raise your pelvis backward. Straighten your legs (as far as you can) and your arms as well. Keep your back straight, and the soles of your feet rest on the floor. Stay in this pose for a few breaths, breathing in and out deeply. f) Cat (Bidalasana) and Cow (Bitilasana) Another popular exercise is the cat-cow pose. Here, you stand back on your mat with your feet hip-width apart and your hands shoulder-width apart. As you inhale, assume cow pose, which means your chest is directed forward and your back is more sagging (a hollow back). As you exhale, assume cat pose. Your back is arched upward, and you form the familiar "cat's back." With this pose you mobilize your spine and strengthen your abdomen, chest and shoulders. Other great exercises are: Warriors I, II and III Tree triangle swivel seat Seated forward bend (straight and lateral) What is your favorite exercise and how long have you been doing yoga?

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

Imagine being able to press a button and all the stresses of the day would melt away. In our hectic daily lives, we often seek ways to find this kind of relaxation. Yoga offers us a way to calm our body and mind, and when it comes to additional support, one particular natural product comes into focus: CBD, derived from the hemp plant, which has a wide range of uses to promote well-being. But how do you find the right dosage? This is where the CBD dosage calculator comes in, a useful tool that can help you determine the right amount for you to achieve the desired effects without risking overdose. Yoga as a source of relaxation: basic principles and simple exercises Yoga is more than just a trend—it's a millennia-old practice that has helped people achieve inner peace. The combination of breathing exercises, physical postures, and meditation promotes flexibility, strengthens muscles, and helps reduce stress. Even a few minutes of yoga a day can make a noticeable difference in your everyday well-being. If you pause in the middle of your workday to practice a few yoga poses, you'll notice your mind clearing and your body feeling revitalized. Those new to yoga can start with a few simple poses, such as sun salutations or tree pose, which promote balance and concentration. These exercises can be easily integrated into your daily routine, whether in the morning to prepare for the day or in the evening to wind down. Yoga helps you develop an awareness of your body's boundaries, regulate your breathing, and strengthen the connection between body and mind. This not only makes you more physically flexible, but also mentally calmer and more relaxed. Introduction to the world of CBD: What it is and how it can work The hype surrounding CBD is hard to ignore. CBD stands for cannabidiol, an active ingredient extracted from hemp plants. Unlike THC, the psychoactive ingredient in cannabis, CBD is non-intoxicating and is legally available in Germany. Users report that CBD oils, capsules, and ointments help relieve symptoms such as sleep disorders, anxiety, and pain. Scientists are researching its properties, which may have anti-inflammatory and relaxing effects. Combining yoga and CBD could create an exciting synergy, one that brings balance to both the body and mind. Natural ways to improve well-being Traditional yoga practice and the use of CBD go hand in hand when it comes to naturally enhancing well-being. Yoga's holistic approach to improving quality of life can be excellently complemented by the potentially relaxing effects of CBD. Especially after strenuous yoga sessions, CBD could help deepen the feeling of recovery and relieve sore muscles. This interplay has a special power that enables us to tackle the challenges of everyday life with renewed energy. Creating a haven of peace in a stressful life Stress is one of the greatest enemies of health in our time. Yoga teaches us how to combat stress through conscious control of our breathing and the performance of targeted physical exercises. CBD can play a supporting role in this process by helping us achieve deeper relaxation and thus enhancing the stress-reducing effects of yoga. By incorporating these two remedies into your daily routine, you can create effective sanctuaries that help restore your inner balance and build resilience to stress. Mindfulness and well-being in harmony Mindfulness is a key concept in yoga philosophy. It's about focusing entirely on the present moment without judgment. This is a skill that can bring more contentment and peace into our lives. By using CBD, we may be able to achieve this state of mindfulness more easily. Furthermore, according to some reports, it supports the body's regenerative processes and contributes to restful sleep. Regular yoga practice combined with CBD can therefore be a valuable component of a mindful, wellness-focused lifestyle.

Our gut flora is a distinct ecosystem that influences our lives and keeps us healthy. Like a garden where diverse plants take root and flourish, our gut flora is a breeding ground for a long and healthy life. When we talk about health, we must not forget how important a balanced gut flora is for our overall well-being. Digestion benefits from it, and our immune system, which does much of its work in our gut, can be improved. To improve our gut flora , we need to take care of this delicate ecosystem. This can be achieved through a change in diet, but also through conscious exercise such as yoga. The role of a healthy gut flora for our immune system and our mental health cannot be overestimated. For example, the term "gut-brain axis" is often used to describe the bidirectional communication between the digestive tract and the brain. This connection significantly influences our emotional well-being, suggesting that maintaining a healthy gut flora can also be a form of prevention against stress-related and mental health disorders. Yoga as a key to promoting intestinal health Yoga is much more than just a sport that helps us improve our flexibility or be more relaxed. Yoga is a powerful tool when it comes to digestive health. Stress can negatively impact the gut, so the stress-reducing effects of yoga are invaluable. Certain yoga poses, also called asanas, aim to stimulate the abdominal organs and thus support digestion. Furthermore, breathing techniques promote relaxation of the parasympathetic nervous system—the part of the nervous system that supports relaxation and digestion. Some yoga styles, such as Hatha or Kundalini Yoga, include specific sets and kriyas specifically aimed at improving digestive function. These exercises involve not only targeted movements but also breathing techniques (pranayama) that revitalize the intestines and thus promote a healthy digestive rhythm. Incorporating these exercise sequences into your daily routine can contribute to a balanced digestive system in the long term. Nutritional tips to support a healthy intestinal flora Of course, nutrition also plays a crucial role when it comes to gut health. A balanced diet rich in fiber supports a healthy gut flora. But what if all that greens alone aren't enough? This is where prebiotics and probiotics come into play. They can help maintain or restore balance in the gut. For personalized advice and recommendations, you can also seek the expertise of specialist staff at the pharmacy. These experts are trained to find suitable supplements and provide practical nutritional advice. Integrative well-being through the combination of yoga and modern pharmacy So how can yoga and pharmacy work together to contribute to holistic well-being? It all begins with the recognition that body and mind are inseparable. The philosophical foundations of yoga and the mindful approach offered by modern pharmacies complement each other. While yoga helps strengthen the body and center the mind, pharmacies can offer products and advice to support the practice. For example, there are special supplements that can be taken after a yoga session to help the body recover. Prevention and healing of complaints through a balanced lifestyle The best illness is one that never flares up. Therefore, prevention is crucial. This is where yoga and expert advice from a pharmacy can go hand in hand. Yoga not only strengthens the body and mind but also teaches you to listen to your body's signals. This promotes early detection of imbalances, where expert advice can be helpful. Likewise, when it comes to injuries that can be sustained while practicing, pharmacies offer aids and products that accompany you safely and effectively on the road to recovery. Combining yoga practice with the advice you receive from a pharmacy is essential for leading a healthy lifestyle and optimally preventing illness.

For most people, health is their greatest asset and the thing they cite when it comes to their most important values. However, it seems that this health is becoming increasingly precious and rare, as illnesses are on the rise, and hardly anyone makes it into their later years without problems. Yet, our own bodies offer so much help and can combat many problems on their own. All that's needed is the necessary knowledge and a little discipline to integrate this into our lives. Autophagy and the power of self-healing The human body is a miracle, and its design and structure are designed to enable a long and healthy life. However, an unhealthy lifestyle often leads to potential goals not being achieved, and problems and illnesses appear far too early. The body itself provides the tools it needs, and through autophagy, everyone can do something to stay healthy and fit for longer. But what is autophagy? Scientifically, it describes the ability of cells in an organism to regularly cleanse themselves and recycle cellular waste. It is the fascinating self-healing power inherent in every body. This process takes place continuously and cannot be stopped. However, it can be supported through targeted measures that help the body activate its self-healing powers , thus strengthening and supporting the body. What can support autophagy? There are several things people can do to support this regular cleansing process and thus make it easier for the body to perform this work. In addition to fasting, gentle exercise is also important. This isn't about running marathons or lifting tons of weight. Movements and exercises that help harmonize the body and mind are perfectly suited for this. First and foremost is yoga , which helps in many ways to keep the body fit and healthy and muscles and tendons supple. Pilates is also one of these training methods that optimally support autophagy and assist the body in its cleansing and rebuilding processes. What else can help you stay fit and healthy for a long time? The desire for a long and as healthy a life as possible is very understandable, and yet very few people have adjusted their lifestyle in such a way that this goal is achievable. It is important that all important areas of life are integrated and that the best is strived for in every area. Eating healthily and exercising regularly will already be doing a lot, but satisfaction in one's personal and professional life are also important factors that impact physical and mental health. If you really want to support your body and stimulate its self-healing, you should optimize something in every area. Eating very healthily but being unhappy at work, constantly rushing to the gym, and otherwise experiencing a lot of stress will be less beneficial than occasionally eating unhealthy foods and having a relaxed and contented feeling. Light strength training is better than lifting weights under pressure, and a job that is fun and enjoyable will bring more satisfaction than a fat bank account that comes from a job you dislike.

Matsyasana – The Fish Pose. Exhaustion and listlessness are particularly noticeable during the darker months of the year. Chronic fatigue primarily affects people who sit in front of computers in an office. With the Fish Pose, also known as Matsyasana, you can rejuvenate both your body and mind. This powerful Hatha Yoga exercise expands your chest, intensifies your breathing, and strengthens your spine, leaving you feeling rested and refreshed. Positive effects & advantages of fish farming Matsyasana is one of the most important exercises in Hatha Yoga, practiced both individually and in combination with other basic poses. The fish pose affects not only the mind but also the body, which is why it's considered a perfect way to start the day. First and foremost, Matsyasana can release emotional blockages that often burden the heart and solar plexus. Because the exercise stimulates the flow of energy, you'll feel noticeably fitter, fresher, and stronger after just a few sessions. However, Matsyasana has a positive effect not only on the mind but also on the body . The fish pose: strengthens the lungs deepens breathing stimulates kidney and thyroid function trains the abdominal and chest muscles as well as the cervical and thoracic spine removes blockages in the cervical and lumbar spine Performing the fish pose In order not to place unnecessary strain on the cervical spine, you should start with the simplest starting position. Lie on your back. Your arms are stretched out at your sides and your legs are together. Now push your palms under your buttocks so that your thumbs are almost touching. On your next inhalation, lift your chest while tilting your head back as far as possible. The back of your head, your elbows and forearms as well as your hips remain on the floor. Since the exercise is a bit difficult, especially for beginners , you can also perform it with your legs bent at first. If you have problems with your neck, you should either place a soft blanket under your head or lower your chest slightly to relieve pressure on your cervical spine. You must pay attention to this To minimize strain on your cervical spine, you should tense your abdominal muscles while lifting your chest. This engages not only your head and neck, but also your arms. If you have certain conditions or illnesses , you should be especially careful when performing this exercise or avoid the fish pose altogether. These include: Problems in the abdominal, neck and groin area Pain in the cervical spine dizziness Headaches/migraines high blood pressure insomnia Advanced variations of fish keeping If you practice fish keeping regularly, you can intensify the exercise. Variation 1: Once you've placed your hands under your buttocks, push them further toward your knees to increase the chest lift. The exercise is equally effective if you place your arms at your sides and press your palms against your thighs. Variation 2: Once you've assumed fish pose, stretch your arms out as if you were touching the ceiling with your fingertips. Alternatively, you can clasp your hands in front of your chest. Variation 3: If you're an experienced yoga practitioner, you'll first sit on your heels before lying on your back. In this position, you'll push your chest, belly, and hips upward. Only the back of your head, elbows, and forearms will be in contact with the floor. To intensify the stretch, you can grasp your feet with your hands. After the fish pose, you can alternate the poses by doing opposite poses that relieve pressure on your spine. Therefore, lie on your back before bending your legs and upper body until your forehead and knees touch. At the same time, grasp your lower legs with your arms to hold this position. Image © f9photos

Learning to set boundaries with yoga – this is how you do it Are you surrounded by people and unable to distance yourself from their energies, opinions, or views? Many people are familiar with this problem, as we have learned to put others before our own needs. In this article, we want to help you integrate saying "NO" more fully. Yoga can be very helpful in this context: It increases relaxation within your own system and directs energy to where it's needed. Why is setting boundaries so important? Anyone who spends a lot of time with other people, for example in the medical profession or various social professions that require people to come together, should know how to set boundaries. Those who can communicate their boundaries are more aware of themselves and can more easily perceive their own needs. This requires a little practice and the development of language that is clear yet gentle. If you find it difficult to set boundaries, it means that you often carry around thoughts or feelings of other people that do not belong to you. Your energy levels will be significantly better when you can clearly identify and express your limits. You'll save energy for things that don't help you progress or even drag you down. Stress at work or at home will decrease. Whether at work or within your family and circle of friends, setting boundaries is important to protect your energy and your spirit in the long term. It's essential that you manage to achieve a good balance between giving and taking. Of course, it's great to help others and be there for them. However, you must realize that you can only truly give if you have enough energy within yourself. Thanks to healthy boundaries, your life will be much more self-determined and the feeling of being left out will be significantly reduced. What is the reason why it is so difficult to set boundaries? A large portion of humanity struggles with successfully withdrawing. We'd like to explain why this is the case in the following list: The world has become so fast-paced these days, almost everyone has a smartphone, which creates a constant urge to be present. This means that people often no longer consciously know whether they need time for themselves or would rather be socially active. Furthermore, the amount of time spent online on screens is constantly increasing, not decreasing. Work and leisure are becoming increasingly blurred, so that there is no longer a clear boundary. In addition, the pressure to be better increases and few can see their individual strengths. Highly sensitive people find it even harder to set boundaries. If you're one of them, you can learn more about this topic to find the best solution for you. If you are clear about these points, you can change a lot and draw gentle, clear boundaries. Can yoga help? Boundaries can be achieved in various ways. In yoga, for example, there are two steps. Pratyahara means withdrawing your senses and creating a protective space around you. Anyone who wishes to take this step can clearly express their desire for distance. This means clearly signaling that you want to create distance from what's happening around you. This is a breathing technique that supports you in this process. You must also clearly name the space you desire and set the intention. The second step involves recharging with new energy (prana = the universal life force, without which a person dies). Similar to the first step, this involves practicing a breathing technique on your cushion . In addition, some asanas are performed for maximum effect. After successfully completing the first two steps, you will have enough energy to go about your daily life or to help other people (for example, if you work as a healer). In simple terms, this means that you first set boundaries and clearly focus on yourself. Afterwards, you recharge yourself with new energy that can subsequently be used for various purposes. Kundalini Yoga and Boundaries: The Positive Effects There are many different styles of yoga, each with a different effect on the body. However, if you want to work with your energy, Kundalini Yoga is the perfect choice. This style will help you implement the aforementioned steps. With the help of Kundalini energy, which can flow from your tailbone to your crown chakra, you can increase your energy and allow it to flow throughout your entire body. What exercises are there in Kundalini on this topic? a) Fire Breath Certain breathing techniques are essential for directing your energy. For example, the fire breath, in which you breathe in and out quickly, is helpful for increasing the energy in your body, creating more movement within it, and focusing on your inner self. Those who are trying this breathing technique for the first time shouldn't worry if they experience dizziness. This is perfectly normal, as the body is flooded with significantly more oxygen. The fire breath strengthens the solar plexus center, which in turn is responsible for self-awareness. Those who are in tune with this, can more easily stand up for themselves and practice greater mindfulness of themselves and their surroundings. b) Ego destroyer Anyone who has ever practiced this style of yoga will be familiar with the valuable exercise known as the Ego Destroyer. Here, you sit on your yoga mat and raise both arms upward, fingers together, and thumbs extended upward. You breathe in and out with the breath of fire. The effect of this yoga exercise is to cleanse your lungs, open your heart, and eliminate negative thoughts. As a result, you are ready to set boundaries and recognize your body's cues more quickly. Those who are ready and open to change can easily learn this. c) Posture of an archer This asana is especially valuable for strengthening your resolve. For this yoga practice, stand upright on your mat (Mountain Pose). Step back with your left foot; your back leg is straight, while your front leg is slightly bent, with your hip pointing to the side. Hold your hands with your thumb pointing upward and the remaining fingers touching your palms. Remain in this position for a few moments. d) Sufi circles In this exercise, you sit cross-legged on your mat and circle your upper body clockwise, focusing on your spine. You inhale as you go forward, and exhale as you circle back. If you're unsure, you can take an online course where you can learn all of these exercises and improve your practice. Experienced yogis can easily integrate the asanas into their daily yoga practice. Over time, you'll clearly feel the change. e) Meditation In addition to these typical Kundalini asanas, it's important to focus on your inner self, and the best way to achieve this is through meditation. If you sit down for a few minutes every day, close your eyes, and listen within, you can discover and recognize many things, such as patterns from your childhood that still prevent you from standing up for yourself and standing up for yourself. If you want to go even deeper, writing about your feelings and thoughts might be advisable. This will strengthen your ability to treat yourself with love. Those who have many deep-seated processes can gain further inspiration through psychotherapy. If you incorporate these exercises into your daily routine, you'll notice a difference in your well-being. Along with breathing exercises and setting clear boundaries with words, this can help you stand up for yourself more. Do you have an issue with boundaries? If so, what do you do to make it easier? And do you have any specific tips for practicing?

Yoga Pyramid Effect – What Do You Need to Know? Yoga offers numerous asanas with a wide variety of benefits. If you're looking for an exercise that stretches your thighs and flanks, the pyramid pose is the perfect choice. Of course, this exercise has other benefits for the body as well. You'll find all the information you need in this article. Prepare to be amazed. What is the yogic pyramid? This asana is probably one of the most well-known exercises for doing something good for your body. In Sanskrit, it is also called पार्श्वोत्तानासन (Parsvottanasana). The purpose of this exercise is to feel and express your own strength and power. What effects does this yoga exercise have on your organism? As we all know, each asana has a completely different effect on the body, mind and soul. Below we show you the best benefits of this asana: The exercise strengthens and stretches the back – especially the lower area. The spine and legs are also strengthened. The pyramid has a positive effect on tightening your stomach. In addition, the lateral chest muscles are stretched. The stomach and brain are stimulated and activated. This can open your root and crown chakras. The lumbar muscles, shoulders and hips are built up and strengthened. You strengthen your balance and stretch your adductors. In addition, the exercise can help bring thoughts and feelings into harmony more easily. Who shouldn't make the pyramid? In principle, any yogi can practice the pyramid pose—especially if they want to reap the benefits mentioned above. However, if you have high blood pressure or a back injury, it's best to avoid it. If you wish, you can also discuss your situation with your doctor to determine whether or not it's advisable to practice this asana. Pyramid: How is it executed? When practicing yoga, it's essential to make sure you perform everything correctly. Ideally, you'll learn the exercises in a yoga class. If you don't want to do that, you should learn the correct posture with the help of high-quality video material. This is how the pyramid works: First, you start in the standing position of Tadasana (Mountain Pose). You stand upright on your yoga mat and then open your legs. The right leg is brought back (about one meter). The front foot (in this case, the left) points forward, while the back foot is turned only slightly forward. It is important that you stand firmly on the ground with both soles of your feet and have a good grip. Your hips are facing forward. Both legs are straight, and you're standing perfectly stable. Your heels are in a line. Now bring your hands together behind your back at your spine. On your next exhalation, bend your upper body downward. It's important that this forward bend is done from your hips. Your face is now near your knee and your back must be absolutely straight. Make sure your legs stay straight and your heels are firmly planted on the floor. As you inhale, rise upwards. Tilt your head slightly downward. Your hands can either stay behind your back or you can place them towards the floor. You can repeat this pose several times, and always alternate sides. At first, it may be difficult to keep your legs straight. This is completely normal. Give your body time to adjust. If you want to try out other variations, you can do so with the following: Parsvakonasana (extended side angle pose; this asana is good for strengthening lateral flexibility and the legs) Prasaritta Padottanasana (forward bend with legs apart; this stretches the leg muscles, especially the hamstrings, i.e. the back of the thigh muscles) You can perfectly combine these two poses with the pyramid. What should newcomers keep in mind? The pyramid isn't typically practiced by beginners. If you're still interested, consider the following tips to ensure your body receives optimal support. Proper preparation is key to properly tuning your body into the pose. The following asanas may be beneficial: Uttanasana (Standing Forward Bend), Gomukhasana (Seated Cow-Head Pose), or Adho Mukha Svanasana (Downward-Facing Dog). As described above, you can place your hands together behind your back in prayer position. If this is too difficult, simply lower them to the floor. This makes the pose much easier. If you have trouble with balance, you should place your feet a little closer together. This will automatically give you more support and help you hold yourself better. Be sure to use yoga props like a block if you otherwise have trouble performing the pose correctly. Make sure you practice the pose correctly, and it's best to learn it in a yoga class. Your yoga instructor can point out any mistakes. Once you've mastered the asana, you can also practice it on your own. After practicing the various yoga poses, you can take the time to calm down and ground yourself even more. Meditation on a cushion or a breathing technique could be perfectly supportive here. Are you familiar with the yoga pyramid pose? How does this asana feel to you, and what benefits does it bring to your body?

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?

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