Yoga BLOG

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

The main benefits of yoga for body and mind The asanas from Buddhist teachings have a variety of effects on the body: Yogis report effects on body, mind, and soul. Do you know that feeling – you feel tired, exhausted, and completely disconnected from yourself? In this case, regular practice of Kundalini Yoga, Hatha Yoga, Ashtanga Yoga, Yin Yoga, or Vinyasa Yoga could be beneficial. In this article, we explain the 10 most important benefits of flow for your body and mind. Prepare to be amazed. 10 Benefits of Yoga for Body and Mind If you have a stressful daily routine and want to make the most of your breaks or free time, you should definitely incorporate yoga on your favorite mat . The following section provides all the necessary information. 1. Improved mobility and flexibility Sitting in front of a computer usually has negative effects on the body. The lack of exercise leads to rust over time. In this case, yoga is a good solution. The various asanas help you become more mobile and flexible. The exercises in Yin Yoga, for example, are specifically designed to stretch the body. 2. Reducing stress and tension The asanas have different effects depending on the yogi. Nevertheless, many report a reduced sense of stress and less physical tension. Those who are under pressure all day should incorporate the asanas daily to strengthen their inner balance. The reason this practice is so effective is that yoga exercises have a direct influence on the autonomic nervous system. During the exercises, you also focus on your breathing, which in turn affects your perception. Your breathing slows down, and tension throughout the body decreases. 3. Increase endurance and muscle strength Depending on which yoga exercises you practice, you can both bring relaxation into your stressful everyday life and strengthen your entire system at the same time. Muscles are stressed and strengthened during any physical activity. For example, if you practice a strenuous Ashtanga or Vinyasa Flow, you can be sure that your muscles will build with regular practice. Your strength will increase, and your endurance will also improve. The latter can be built up particularly through brisk sun salutations. If you're more focused on strong abdominal muscles, the upward-facing boat pose (Ado Mukha Navasana) can be a good option. Locust or bird pose will help you build your back. Warrior poses (I and II) are ideal for training your legs. 4. Improved breathing abilities If you decide to practice yoga regularly in your life, you can expect your breathing to improve as well. Breathing is a key aspect of the practice. Each pose has the right timing for inhaling and exhaling, meaning you focus on conscious breathing. In the stresses of everyday life, we often breathe too shallowly, meaning our bodies aren't supplied with enough oxygen. During a yoga flow, however, a yogi focuses so intensely on the breath that the entire body, all organs and cells, are supplied with sufficient oxygen. 5. Increased concentration skills If you often struggle with a lack of concentration, yoga is a good way to change this. When you practice a yoga flow, you consciously surrender to the moment. Your brain can be relieved, thus increasing your focus on what is essential. If you can concentrate on something specific with the help of yoga, you can implement this in your everyday life. Those who manage to focus their energies, actions, and abilities achieve much better results with significantly less effort. If, on the other hand, your focus is very scattered, it is not uncommon that you can hardly concentrate and achieve poor results. A subsequent meditation on your cushion can further increase the calm in your body and mind. 6. Increase self-confidence Self-confidence means having faith in yourself, knowing what you're doing, and knowing that your actions are effective and have an impact. Practicing yoga regularly can potentially boost your self-confidence. You know how your body feels and notice improvements. At the same time, you're connected to yourself, allowing you to trust yourself and your body. Furthermore, your connection to your own voice is strengthened. 7. Stabilized blood pressure Many people suffer from various physical complaints. One of these is high blood pressure, which can sometimes lead to other symptoms. Yoga can help support your blood pressure. When you are calm, your blood pressure drops. Because yoga has a direct effect on your stress levels, you can expect high blood pressure to drop again. Of course, this should be discussed and clarified with a doctor. 8.Improved sleep rhythm If you have trouble falling asleep, it could be due to various factors in your life. In this case, you should examine what's keeping you awake. Is it thoughts that are weighing on your mind, worries that are weighing on your mind, eating too much before bed, or the wrong room temperature? Ask yourself what the cause is and change it. For many people, it's the swirling thoughts that disrupt their nighttime rest. Yoga is effective in calming the chaos of thoughts and thus optimizing falling asleep and your overall sleep rhythm. To increase the effect, you should practice Yin Yoga and relaxing postures, including Pranayama (breathing exercises). 9. Strong immune system When your mind and body are in harmony, this has a direct effect on your immune system. If you want to stay healthy, you should exercise your body daily. Yoga is a great way to keep yourself fit and vital all year round. 10. Increased happiness and well-being as well as improved vital energy Do you want to do something for your psyche and finally feel happier and more fulfilled? Then Buddhist asanas are the perfect way to connect more with your body and feel relaxed and carefree. Through yoga, you can realize that you don't need anything external to be happy. You focus on your inner self and strengthen your connection to yourself. This automatically leads to a heightened sense of happiness and an improvement in your well-being. You'll also be able to perceive your energy much more clearly. This is especially achieved with the help of various exercises from Kundalini Yoga. Using special asanas, you move your life energy from your root chakra to your head. This leads to increased vital energy throughout your entire system. Conclusion Yoga has a significant impact on the body, mind, and soul. Therefore, you should incorporate the exercises into your daily routine to maximize its effectiveness and benefits—especially if you have a weak immune system, a lot of stress during the day, and struggle to concentrate. Do you practice yoga regularly? If so, what benefits can you confirm?

Sometimes paradise really is right on your doorstep. Especially now, at a time when your home is increasingly becoming a place of retreat and relaxation, it's clear that you don't necessarily have to go to a specialized studio to practice yoga. Your own patio could prove to be the perfect place to harmonize body and mind. Learn why your patio could become a yoga oasis. Direct connection with nature Practicing yoga on your own patio allows for a direct connection to nature, which can be both renewing and refreshing. Another benefit would be a patio cover from Renson, which allows you to practice outdoors even in light rain or strong sunlight while still enjoying the natural surroundings. You can enjoy the cool morning breeze, the warm afternoon light, or the peaceful starry sky at night. The natural sounds of birds, rustling leaves, or flowing water can serve as soothing background music for your practice. Flexibility in scheduling When you move your yoga practice to the terrace, you enjoy unparalleled scheduling flexibility. You're not tied to the fixed times of yoga classes and can structure your practice according to your own rhythm. Whether early in the morning to start the day energizing or late in the evening for relaxation, you have the freedom to plan your yoga sessions to fit perfectly into your daily routine. This flexibility can also help your outdoor yoga practice become a consistent and regular habit, helping you live a more balanced and harmonious life. Personal and individual space Your terrace offers a personal and individual space where you can tailor your yoga practice to your liking. Here, you can create your own personal oasis of calm, decorated with plants, candles, or other elements that create a calming atmosphere. The opportunity to create a personal sanctuary where you feel comfortable and safe can add a whole new dimension to your yoga practice and help you establish a deeper connection with yourself and your surroundings. Economic benefits Another aspect that shouldn't be neglected is the financial aspect. Yoga studios can sometimes be quite expensive, especially if you attend classes regularly. By using your patio as a yoga space, you can save a lot of money, which you can instead invest in high-quality yoga equipment or workshops to deepen your knowledge. Promoting creativity and self-discovery On your patio, you are the master of your own yoga practice. Without the guidance of a teacher, you can explore for yourself which movements and positions feel best for your body. This could be a way to foster your creativity and develop a practice specifically tailored to your needs and goals. In addition, self-guided practice on your patio gives you the time and space to learn more about yourself, which can lead to self-discovery and inner peace. Conclusion Your home patio can easily become a sacred space for your yoga practice, offering numerous benefits. From the immediate connection to nature and scheduling flexibility to fostering creativity and self-discovery, your patio offers a rich and fulfilling alternative to the traditional yoga studio. Furthermore, the financial aspect and the opportunity to create a more personal and customized space can help make your yoga practice both more sustainable and personally enriching. There's no question that practicing yoga on your own patio can be a refreshing and renewing experience worth exploring. It's time to roll out your yoga mat, open the patio door, and embark on a journey of self-discovery and wellness that begins right outside your front door.

Yoga and the Mind Yoga is good for the mind—and certainly one of the reasons why many people practice it. Some prefer the more physical Hatha Yoga or even Power Yoga ; others love Kundalini Yoga , which also incorporates intensive breathing and even singing. The particular style is a matter of personal taste. You are also free to try other forms of yoga every day, or to incorporate meditation and breathing exercises . This takes up very little time and can open up entirely new spaces within yourself. Physical exercise reduces stress Whatever you choose, you'll feel better both physically and mentally. Physical yoga is like moderate exercise, and as we all know, it can make you happy; in any case, it's healthy for the body and increases contentment. In this respect, yoga, through the strenuous asanas alone, helps reduce stress and cope better with everyday worries. All you need is a simple mat ; of course, it can also be a beautiful one to make you feel even more comfortable (our tip: get one as a gift!). Or you can take a rainbow mat—after all, favorite colors are wonderful mood boosters. Breathe calmly Other types of yoga exercises calm your mind very quickly, even for beginners. It's not for nothing that we spontaneously advise agitated people to take a deep breath first. This can be achieved with calming yoga breathing exercises. Among them are very simple ones that encourage deep breathing into the lungs, sides, and abdomen; others involve nasal or tongue-and-mouth breathing – in either case, you need to concentrate; and this will calm your agitated senses. Focus and mindfulness – these are appropriate keywords, and not just for breathing. Perhaps you know the feeling of flow we experience whenever we are completely present with ourselves and the task at hand. We literally lose track of time, are awake and yet somehow lost – and then feel relaxed and happy. This can also be achieved through yoga. Block out the world for a moment Even simple meditation helps and is not difficult to learn. It focuses your attention on one point or lets your thoughts wander. Choose a comfortable meditation cushion or sit on a chair . Your eyes are half or completely closed and at first you just sense the peace and quiet of the room. Simply listen to the sounds of your surroundings, don't judge them: hear the children on the street, a passing car, birdsong or your peacefully running washing machine. Try your exercises outside and sit comfortably on a park bench, for example. Let yourself sink in, enjoy the quacking of ducks, the wind in the trees and the babbling of a brook. Wherever you are: in any case, within a few seconds you will feel your psyche recover. There is only you and this moment; for a few minutes or half an hour the rest of the world is unimportant. Don't let a cell phone ring disturb you (i.e. turn it off beforehand) and find a place where people aren't constantly walking past if you don't want to be suddenly spoken to and disturbed during your practice. Yoga and more But is this still yoga? Well, that depends on your interpretation. Meditation is a part of yoga, but it can also stand alone. If you want to relax permanently and also do something for your metabolism and blood pressure, yoga exercises of all kinds are a very good method. With breathing exercises and meditation, you simply have even more options for targeted relaxation in a very short time, even on the go. Relax this way, for example, in a park, on the train, or during a stressful company meeting—in other words, anywhere where you can't practice asanas. Image © tundephoto

Yoga at home Practicing yoga at home is a tempting idea, as it offers numerous benefits—especially if you're already familiar with it. Those who work shifts or long hours often don't have time to attend morning or evening classes. If you have small children and a busy schedule, the option of practicing yoga at home is all the more appealing: You dream of creating personal space for yourself and then working in peace. Finally having time for yourself! However, this idea is deceptive if you're not consistent: It's best to train at home at specific times and make sure no one disturbs you during those hours. Your workout doesn't have to be long; maybe you only have 15 minutes in the morning; but if you do it several times a week, you can easily reach a total of half an hour, an hour, or even an hour and a half. So keep at it! We have compiled a few points here to help you see more clearly whether yoga at home is suitable for you: You can practice yoga at home if you don't have time for a group would like to practice with your children already have previous knowledge of yoga or at least a very good body awareness are disciplined enough you can clear some space find the peace and quiet you need for your exercises or demand it from your family has a few utensils such as at least one exercise mat Yoga at home has several advantages and (like most endeavors) some disadvantages: Time : You practice whenever you have time, and only as much as you want. This saves you travel and fuel, and you're not committed to a routine that usually lasts 90 minutes. You can also practice smaller sessions several times a week instead of just attending one appointment. However, some people cope better with a fixed weekly appointment; discipline at home is often lacking. Costs : You save the often quite high course fees, and of course also travel costs. To do this, you will need to purchase a mat, possibly blankets, pillows, clothing, and other equipment, as well as books and DVDs with instructions. Teacher : Many people prefer to be instructed by a teacher rather than learning the instructions on their own at home. However, you'll then have to implement what's required in the class, even if it's not your style. Skills : You only need to do exercises at home that you feel confident and comfortable with. On the other hand, the challenge of trying new things is missing – unless you're curious (and cautious). You should definitely avoid exercises that put you and your body at risk – you need someone by your side to support you or tell you if your posture is correct (very few people own a large wall mirror at home). Progress : Due to the lack of guidance, there is usually less progress, whether in performing a familiar exercise or in learning new ones with a higher level of difficulty. The alternative: You create your own training plan. Environment : It's not always easy to create a calm, neutral environment at home. Some people prefer to attend a class, partly to unwind. However, we offer several options for creating a dreamy, harmonious atmosphere: Try our wonderful candles, for example. Practicing yoga at home makes sense if it feels right for you and you're aware of your physical characteristics—including your body's limits. Yoga isn't about competition or going faster, higher, further, but rather a very individual form of movement and harmony. No one is like you, not even in yoga! If you have any questions, we welcome your input and will be happy to answer them! ©iStock.com/AndreyPopov

Yoga and healthy eating Anyone who practices yoga intensively will sooner or later consider the topic of nutrition. This is not only because it quickly becomes clear that one should avoid heavy meals about two hours before a yoga class, as a full stomach interferes with the execution of the asanas . Regular yoga practice changes the body and the awareness of one's own needs. Yogis therefore live more mindfully, attentively, and healthily than many of their peers who do not practice yoga. What should be considered in a yogic diet? Which foods do yoga teachers recommend, and which supposedly indulgent foods should be avoided? The three-part food system In the philosophy of yoga , three types of food are distinguished based on their specific properties: tamasic food (represents inertia), rajasic food (represents restlessness) and sattvic food (provides lightness). Tamasic food is characterized by a lack of important vital nutrients. Instead of providing energy, it drains the body and also causes the mind to become sluggish. Tamasic foods include unripe fruit, overcooked food, and convenience foods. Meat and fish are also considered tamasic and should be avoided according to yoga teachings. Alcohol, tobacco, and drugs are also tamasic. Rajasic food causes a restless mind and body. Rajasic foods include foods containing caffeine, as well as very spicy foods, sugar, and white flour. Foods eaten too quickly and not chewed thoroughly are also rajasic and should be kept to a minimum. Sattvic food is considered the ideal diet in yoga. Sattvic foods provide new energy, calm the mind, and contain many vital nutrients. Fresh produce, preferably raw, contains the most vital energy, known as "prana." Whole grain products, vegetables, nuts, fruit, milk, potatoes, and legumes are sattvic and are essential to a yogi's diet. Diversity instead of one-sidedness Yogic nutrition is not a diet that involves following a fixed menu as precisely as possible. The teachings of yoga recognize that every body is unique and that people need different amounts of energy in varying amounts at different stages of life. Just as yoga practitioners gradually learn to gently ease into their asanas and perform them correctly and mindfully, yogis develop a deeper awareness of their body and become increasingly aware of which diets are beneficial to their health and spiritual well-being. Over time, sattvic foods will naturally take a central place in their daily diet. Drink plenty and eat peacefully Yogis should drink around three liters of water or herbal tea per day. Those who prefer more flavorful drinks can flavor plain water with a few fresh mint leaves, lemon slices, some ginger, or fresh cucumber slices. When choosing food, natural and fresh foods are preferable. Occasional fasting helps healthy people detoxify and relax the body and mind. Even though there are no rigid rules for a healthy yoga diet, many yogis find the following rule of thumb helpful: Fill your stomach halfway with food, a quarter with water, and leave the other quarter empty. This activates mind and body. In yoga, abstaining from meat is connected to the ideal of a non-violent life. However, a diet without meat and fish also has health benefits, as studies repeatedly confirm. Those interested in learning more about healthy eating and yoga can ask their yoga teacher for specific tips. Since there are some parallels to Ayurvedic nutrition, attending an Ayurvedic cooking class is also recommended. Some holiday hotels and private clinics offer Ayurvedic and yogic dishes. Those who want to fundamentally change their diet can take a relaxing yoga retreat as an opportunity to experience the benefits of healthy eating for themselves in an energizing atmosphere. ©iStock.com/maramicado

Yoga for beginners The wounded peacock pose, one-handed tree pose, or scorpion pose in a handstand: Don't worry, as a yoga beginner, no one is demanding these asanas from you. Very few yogis have mastered these extreme poses. Yoga doesn't require performance pressure: everyone can do it their way. Simply start by gently increasing your flexibility with simple basic exercises and focusing on the beneficial effects of the asanas. Everything else will follow with time. Basic yoga poses suitable for beginners There are a dozen or so asanas that, when performed in a relaxed sequence, are particularly suitable for beginners. Some look more complicated in photos or at first glance than they actually are. You can adapt the exercises depending on your flexibility and physical condition – ideally with qualified instruction. As a beginner, learning your first asanas at home is possible, but you won't have external control over the movement sequence and breathing. Since no one will give you tips, you're on your own and should therefore be particularly careful. Videos are often helpful, and a large mirror can also give you insight into whether you're performing the physical exercise correctly. We present five asanas that should be an integral part of your exercise program. The Sun Salutation (Surya Namaskar) This holistic, dynamic, core exercise invigorates you physically, mentally, and spiritually. Your circulation gets going, and you immediately feel renewed vitality and activity. You can perform the Sun Salutation movements in the morning to start the day with renewed vigor, or you can use them in the evening to release new energy. With its 12 movements, the Sun Salutation is an ideal warm-up exercise that loosens you up, has a harmonizing effect, and prepares your body for further asanas. The Candle Pose (Sarvangasana) The candle pose, also called inversion pose, doesn't have to be perfectly straight right away. It takes a little patience and practice until you can balance yourself properly and stretch your legs and toes upwards for between 10 and 60 seconds. Advanced yogis stay in this pose for three minutes, which simultaneously relaxes and stimulates the entire body. The Pliers Pose (Paschimottanasana) The exercise is also known as a seated trunk bend or forward bend. It's important to perform it slowly and smoothly. Bend forward, vertebra by vertebra, keeping your legs straight. A single jerky movement can easily lead to strains, so don't force it! Progress is rapid with the forward bend, so even most beginners can quickly touch their toes while resting their head on their knees. The pincer movement strengthens the internal organs and abdominal muscles, relieves tension in the spine and legs, and has an overall revitalizing effect. The Tree (Vrkasana) This asana helps you achieve inner and outer balance: The tree pose is an excellent posture and balance exercise that tones the body, strengthens the leg muscles, promotes self-confidence, and harmonizes the soul. When performing it, you must focus entirely on yourself and your goal. Finding your balance more and more confidently and maintaining it for longer and longer periods of time is an incredibly motivating experience. Child's Pose (Balasana) Curled up like a child in the womb, relax completely and recharge your batteries: This exercise, also known as "Curled Leaf Pose," releases physical and mental tension and has an almost therapeutic effect. If you conclude your yoga routine with this asana and remain in the pose for a few minutes, you'll feel reborn—even if you were tired and worn out at the beginning. What (not only) beginners should pay attention to Whatever asanas you choose, don't perform them immediately after eating. Otherwise, you'll quickly experience an unpleasant feeling of fullness, perhaps even accompanied by nausea. Wait an hour and a half, or even two hours, so that the last meal won't sit heavily on your stomach. Make sure the environment is comfortably warm. Yoga isn't a sport, so the room shouldn't be too cold. Start your yoga program with a relaxation exercise, a breathing exercise or meditation to calm down. Don't force yourself to hold a position for a particularly long time or perform a stretch until you feel pain. This is a mistake, as it's counterproductive. With composure, you'll reach your goal more safely. Put together a program that combines movements and countermovements to balance things out. For example, if you arch your back during one exercise, a rounded-back exercise will balance things out. As a yoga newbie, you're best off starting out in a yoga class. There, professional teachers will guide you and help you internalize the exercises. ©iStock.com/ Ridofranz

Children's yoga in kindergarten Consistently high noise levels, stressed teachers, and children who struggle to relax in the hectic environment: This is what everyday life looks like in many daycare centers with large groups. This makes it all the more important to offer children periods of relaxation. A great way to gain strength through play, but also to reduce aggression and stress, is children's yoga . Why children's yoga has a beneficial effect on kindergarten children Kindergarten children and teachers benefit equally from yoga classes, as the adults also gain energy and find a path to greater serenity during the sessions. For this reason, children's yoga is now a recognized method used in early childhood and primary school education, along with progressive muscle relaxation and autogenic training. Its diverse effects have been scientifically researched and confirmed, so that children's yoga is finding its way into more and more kindergartens and primary schools. When children are introduced to yoga at preschool and primary school age, they develop their body awareness through play. They improve their coordination, motor skills, flexibility, and posture, become more aware of themselves, and activate their body's own strengths. Yoga releases tension, and children practice relaxed concentration for longer periods. How to integrate yoga into the daily routine in kindergarten The teaching formats vary depending on the type of children's yoga being introduced in the kindergarten. Classical Hatha Yoga should be introduced by trained children's yoga teachers. In many larger cities, yoga schools specializing in children's yoga work closely with kindergartens and elementary schools. Alternatively, parents with appropriate training can also volunteer to teach. This can happen, for example, during a project week promoting physical activity, during which the kindergarten teachers also receive training. This allows them to continue the yoga play sessions with selected children's yoga elements after the project ends. Motivated teachers also have the option of training as children's yoga instructors, enabling them to teach kindergarten children independently. What time frame is ideal for children’s yoga in daycare centers In daycare centers, a duration of around 45 minutes has proven ideal for yoga classes, yoga play sessions, and yoga fantasy sessions for 3-6 year-olds. Preschool and elementary school children can also concentrate on the yoga program for a full hour. A good time of day is late morning, after plenty of play and activity, but before lunch. To "wind down" and prepare for the yoga class, it usually begins with relaxation and breathing exercises. These child-friendly asanas should only last a few minutes in total and can be framed by a short, imaginative yet calming nature story. The following asanas can build on this story, for example, with the sun, whose morning greeting tickles the cat and wakes the dog or the lion. When the sun is high in the sky, it crosses a bridge and finally sets behind a large tree. At sunset, exactly 45 minutes of relaxation have flown by, and it's slowly time to prepare for lunch. If the yoga class takes place in the afternoon, you should allow your lunch to sink in first, because yoga and a full stomach do not mix. How to make yoga for kindergarten children even more varied It doesn't always have to be a traditional yoga class, as individual elements can be easily combined with movement games and dances without a fixed schedule. Even the popular circle of chairs works well if yoga mats or cushions are placed on the floor instead of chairs, and the children assume a comfortable yoga position . Educators who want to offer children's yoga as part of their physical activity program should hold a parents' evening on the topic and get the parents on board. Then the children and parents can practice the exercises together at home on weekends and during school holidays. ©iStock.com/_jure

The forward bend from a standing position: Uttanasana Uttanasana, also called the standing forward bend, is considered a simple yoga exercise. However, proper technique and correct execution are important. Forward bending in yoga: How does the Uttanasa pose work? Uttanasa is one of the yoga exercises that is performed while standing. The starting position is the Mountain Pose (Tadasana) : Stand steadily on the heels and balls of your feet, with your legs together. Hold your arms at your sides. Now bend forward as you exhale. Tilt your pelvis forward, but keep your legs straight. With each exhalation, stretch and lengthen your upper body until you can ideally place the palms of your hands on the floor to the left and right of your feet. Do not press down with force, but consciously let your upper body, head and neck relax. To begin with, stay in the Uttanasa pose for 30 seconds; later you can increase the time. To end the exercise, place your hands on your hips and inhale until you stand up straight. The effect of Uttanasana Uttanasana is often part of yoga sequences, but can also be performed on its own. The exercise works the thighs, back, kidneys, pelvis, heart, brain, and nervous system. Performed regularly, Uttanasana improves posture and the mobility of your pelvis and spine. The exercise strengthens your knees and leg muscles and stretches the back of your calves, thighs, and lower back. Tension in the neck and back area is released. This asana is particularly suitable for stressed individuals. It helps you regain balance. It calms your nerves and mind. Uttanasana is therefore well-suited for reducing stress. This exercise is an ideal part of a yoga program for those experiencing fatigue or mental health issues. Uttanasana can also have a relaxing and soothing effect on digestive problems and menstrual pain. It's also important that the standing forward bend is associated with a sense of letting go. In the forward bend, you allow gravity to take effect and remain in a posture of humility, which has a calming and relaxing effect. Tips for beginners and for correct execution Uttanasa is considered a relatively simple yoga exercise. However, for beginners and those with less flexible muscles, the pose can be very unfamiliar at first. Caution is also advised for those with back problems. However, with a few simple tips, anyone can perform Uttanasa pain-free and relaxed. If this asana makes you feel dizzy or gives you a headache, shorten the practice and pay particular attention to calm, deep, and even breathing. Never pull down with force. Let your upper body hang loosely. The stretch is created solely by your body weight. The resulting stretching sensation is normal, although beginners often find it uncomfortable. However, actual pain should not occur. If you can't even reach your fingertips to the floor at first, don't worry. With regular practice of Uttanasana, your flexibility will increase naturally over time. What's more important is to perform the exercise mindfully. Most important tip: If you have mild back problems or shortened hamstrings, simply bend your knees at first. Correct form is important, not straightening your legs. Always bend forward from the hips. Keep your weight on your legs, not your lower back. If you have severe back pain or injuries to your knees or thighs, you should consider other exercises. Image © fizkes

Book, CD, DVD, and video: A varied yoga practice Yoga is in, hip, and trendy, a must-have. Everyone seems to be practicing yoga, especially women, who are always on the go with their yoga bags to their next class. We hear countless statements about why people choose yoga; preferably in a class, whether at an adult education center, private institute, or independent yoga school. It feels like it's more than just a fad; it's a new cult, almost – and that in the 21st century, given that yoga is thousands of years old. Here in the West, it's currently experiencing a real hype, but we're happy to embrace and enjoy it. Today, we're looking at the media options for your home training. So light a candle and read on. Then you can decide how you want to structure your private yoga sessions in the future. Training at home Of course, it's also possible without a class, especially if you're short on time and don't feel like training in a group. Perhaps you don't feel like going out again in the evenings after work; or you're not satisfied with a one-and-a-half-hour session per week because you need a different rhythm. Training at home isn't so appealing to some people, as it requires discipline, endurance, and complete self-reliance without the encouragement of others. A class also provides a trainer who can correct poor posture and perhaps demand that little extra effort from you that you wouldn't otherwise be able to muster at home. On the other hand, the media market offers a wealth of DVDs, books, and CDs that you can use to complete your own program or practice what was taught or practiced on your own mat . From celebrity videos to beginner's books to relaxation music, there's an overwhelming abundance on the market. Presentations from self-proclaimed gurus, holistic practitioners, or purely business-oriented providers demonstrate a variety of skills and exercise approaches. So it’s not easy to find the optimal program for you. Taking advantage of diversity You can alternate between different media or stick to a single category, perhaps even using just one book or video. You'll find what you're looking for in bookstores, libraries, video stores, music stores, larger department stores and drugstores, at flea markets, and of course online. This way, you can get used and new items online, and you can use shops and exchange portals. Also try YouTube videos and streaming services. Affordable providers include libraries and film libraries, as your annual subscription allows for unlimited borrowing. This is an excellent idea in well-stocked stores for learning yoga through multiple media, but in the long run, you'll want to buy something yourself. Books have the disadvantage that you can't read and practice at the same time; the book must always be handy. You don't need a pause button here, and you can work through everything easily, quietly, and at any time. Some books are bound so they stay open. A video tutorial or audio CD allows you a certain amount of time for each exercise, so you have to adapt to their pace. However, the video clearly shows what's important and how the exercise should look. The explanations are usually more comprehensive than in books. Audio instructions are more suitable for advanced practitioners. On the other hand, relaxing CD accompaniment is a good option if you're performing your exercise program by heart – there are practitioners who follow the same sequence for years and are rarely interested in new exercises. Portals like Spotify also offer suitable music. Advanced yoga fans may use additional accessories such as singing bowls , incense sticks , meditation cushions , yoga blocks , or other items. Such individual exercises are only possible at home. Yoga for everyone So, basically, there are no excuses; at most, the realization that yoga isn't for you. But offerings like Yoga XXL for strong figures, yoga for people with disabilities, children, and seniors cater to everyone's abilities. Just give it a try! Image © jpgon

Overcoming feelings of guilt: the five best tips Being human means experiencing many emotions. Humans can experience countless different emotions or feelings: When they're pleasant, it's all the easier. Fear, anger, sadness, or guilt, on the other hand, are usually more challenging, and many people find it difficult to deal with them appropriately. If you haven't behaved according to your moral standards, feelings of guilt can haunt you. To successfully overcome these feelings, you can follow the tips presented in this article. Why should you work on guilt and when is it appropriate? Everyone knows the feeling of doing something and then a thousand feelings of guilt popping up in your head. Is this the case for you too? Then you should take the time to reflect and let them go. Constantly complaining about a guilty conscience isn't doing yourself any good. You can adjust your behavior in the future, but there's no point in torturing yourself for past situations. This reduces your joy in life and also affects your physical and mental health. Also important: Feelings of guilt sometimes arise in the context of low self-esteem or a lack of self-confidence. You need to differentiate: Was your behavior really wrong and did you make a mistake? If this was the case, you can ensure that your behavior or approach changes in the future. Be aware that the first step is to become aware of this. This way, you can adjust your thoughts accordingly and steer your behavior in the right direction. Are you just being told that you behaved wrongly? We often experience toxic behavior in relationships. Phrases like "If you were a true friend, you would..." are commonplace. If you hear such phrases, you should be aware that your conscience is being played on. It could also be emotional blackmail. You don't tell a true friend that they should have done this or that. In this case, the guilt isn't necessarily appropriate; instead, you should reflect on the friendship or relationship. The five best tricks for dealing with guilt In the following section, we will explain the most sustainable methods you can use to deal with feelings of guilt. Tip 1: Perceive and recognize feelings Often, we are plagued by a feeling, but can't quite identify it. If, over time, you realize it's guilt, you should take a closer look and try to understand what exactly happened. In this context, it can be helpful to talk to other people or write down your feelings. You can be sure that this is very valuable in reducing your feelings of guilt. Questions could be: What did you do or not do that made you feel guilty? Have you violated your rights or those of others? Have you violated your values or those of another person? If you find it difficult to go deep and relax, a yoga session on the mat can help you to get deeper into yourself and your body. Tip 2: Everything is fine and you are wonderful You made a mistake. That's completely human, and everyone makes various mistakes throughout their lives. This is partly due to our patterns, beliefs, or entanglements from the past. As a result, we don't always manage to act the way we or others might want. In this context, it's important to try to understand that you are perfect as you are—even if you made this "mistake." This is the most important step to continuing on your path without guilt. Furthermore, working on the patterns can help you avoid problems in the future. Tip 3: Forgiveness Ritual To move on, you need to forgive yourself and everyone around you who was involved in this issue. This can be done with the help of a small ritual. If you want, you can write everything on a piece of paper and then burn it. Alternatively, you can just write the sentence "I forgive myself for this mistake and love and accept myself as I am" on a small piece of paper and then burn it. If circumstances allow, you could do this ritual together with those you have hurt. Tip 4: What can you do to make amends? The first step to gaining understanding in a conversation is to admit your mistake and say you're sorry. Many people won't be able to accept it the first time. If they do, you can repeat it several times. It's also advisable to ask what you can do to make amends. Of course, the answer always depends on the specific problem. It makes a difference whether you've caused significant damage or not. This conversation should be as open and authentic as possible so that both sides are satisfied with the solutions. This usually helps you get rid of your guilt. If this doesn't work immediately, consider other things you can do to make yourself feel better. Important : The feelings of guilt can of course be resolved externally, but at the same time the internal step of forgiving yourself is essential to bring about lasting change. What should you do if the other person has already died and no compensation is possible? It's not uncommon that you can't make amends for everything. In this case, you can perform a small ritual in which you write everything down in a letter, which you can then burn or tear into small pieces and throw into the river. You should also know that you aren't dependent on outside people forgiving you—first and foremost, you must forgive yourself. Tip 5: How can you avoid these problems in the future? The goal should be to avoid these situations in which you feel guilty. This means becoming clear about what caused you to behave in a certain way in such a situation (e.g., conditioning, patterns, beliefs, etc.). Once you've recognized this, you'll be able to avoid it in the future. Helpful : A nice, deep meditation on your pillow is helpful to see the whole situation from a bird's eye view and to understand the connections that can be used to avoid it. Are you familiar with feelings of guilt? If so, how do you deal with them? What are your experiences?

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

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

Is yoga, as we know it, just a myth? Nothing about yoga is as many yoga practitioners believe: The results of the yoga study by Briton Mark Singleton are astonishing and challenge the objections of all those who trust in the ancient Indian yoga spirit of "body, mind & soul." In his book, published in 2010 by Oxford University Press, the religious scholar Singleton presents it very precisely and comprehensively: Body-focused yoga is a relatively new teaching, not primarily Eastern but equally strongly Western in character. Let's summarize the core statements of "Yoga Body – The Origins of Modern Posture Practice" and form our own opinion. Yoga as a tiny cog in Indian culture In the Western world, we mostly know yoga as a form of Hatha Yoga . Hatha Yoga is said to have originally come from India, where it was practiced as part of a millennia-old Hindu culture. Singleton argues, however, that in classical texts such as the Upanishads or the Bhagavad Gita, yoga is mentioned at most in the sense of spiritual perfection and meditation . Asanas seemed to be of such secondary importance that they served solely to control the breath and sit still in a meditative state. Contemplation was desired, and asanas represented one path among many ways to reach the desired state. The roots in ancient Indian practices therefore have little to do with health and fitness-oriented yoga styles of the 21st century. It was only the collision of Indian nationalism after the end of British colonial rule and the European physical culture movement a good 100 years ago that "our" yoga was shaped by refining Western gymnastic exercises with a spiritual superstructure. Yoga as a trend sport of the late 19th century The term "physical culture" emerged at the end of the 19th century and is linked to increasing industrialization. Fewer and fewer people earned their living through farming and other physically demanding activities. Many moved to the cities and worked in factories. Factory owners were concerned with the productivity of their workers and thus promoted physical culture as a national mission. The image of the athletic, well-trained body was born at that time and left its mark in India as well. Hatha Yoga, previously practiced to control life energy in the sense of Pranayama – for purification and contemplation – became postural yoga. At a time when the Olympic Games were being revived by Pierre de Coubertin, Swami Sivananda, Paramahamsa Yogananda, Bishnu Choran Gosh, and more spiritually motivated representatives such as Vivekananda and Sri Aurobindo breathed new life into the idea of yoga. What Turnvater Jahn and the first modern bodybuilder have to do with yoga Religious scholar Mark Singleton, who lives in Santa Fe and teaches at St. John's College there, doesn't just make provocative claims. He supports his theses with historical sources, interviews contemporary witnesses, and considers findings from modern yoga research. Interestingly, in this context, the fitness wave in India at the end of the 19th century, influenced by bodybuilding pioneer Eugen Sandow, also had a political significance comparable to the German gymnastics movement of Ludwig Jahn, the "father of gymnastics." Indian men wanted to strengthen their bodies to break free from the colonial rulers. At the same time, however, they partly adopted training methods from the British army. By blending them with a context influenced by Hindu, Tantric, philosophical, and New Age thought, they gave physical culture its own direction and a completely new aspect of health. The legend of "body, mind, and soul" dates back to this time, making it only about 100 years old. In traditional yoga philosophy, mind and soul are one; there is no distinction. Singleton's conclusions Yoga is an exciting transnational phenomenon. Philosophical traditions and centuries of accumulated knowledge related to energy flows and states of consciousness have evolved into a new method through global cultural encounters and scientific advances. Modern yoga styles have emerged from cultural change and continue to evolve. This is precisely what makes yoga, this method that is neither sport nor religion nor medicine, yet encompasses a little of all of these, so unique. Image © StudioM1