Yoga BLOG

There are countless different yoga styles, each with a different effect on the body. Flow Yoga, also known as Vinyasa Yoga, is known for its dynamic sequences of exercises that energize the body, mind, and soul. This article explains whether this style is right for you, what its benefits are, and what the term Vinyasa means. People, activity, health and vitality concept. Stylish barefoot young woman exercising at home, doing vinyasa flow yoga in her bedroom, standing on carpet in virabhadrasana or warrior II pose Vinyasa Flow Yoga – what is it? Those new to yoga may not be familiar with the extremely popular Vinyasa style. This is a variation of Hatha Yoga . Vinyasa yoga classes are based on dynamic asanas, quite unlike Hatha Yoga, which is known for its strengthening and static sequences. In addition to the correct execution of the individual poses, breathing plays a significant role. Only then can the flowing asanas have a profound effect on the body, mind, and soul. Where does the term Vinyasa come from? The word Vinyasa comes from Sanskrit, the ancient Indian language. The syllable "Vi" can be translated as "in a certain way," while "nyasa" means "to place, to lay." The word accurately describes the Vinyasa flow: Here, certain sequences are strung together in a specific way. Which exercises are performed always depends on personal preference and the yoga teacher. Thanks to the constant variety, Vinyasa Yoga never gets boring. In contrast, the Ashtanga Yoga style (also called Power Yoga) consists of fixed sequences that are performed consistently. If you value a freer yoga style, Vinyasa Yoga Flow is much better suited to you. Close up in selective focus of two women hands gesture mudra, while doing yoga vinyasa flow, Padmasana, nirvana state of mind Vinyasa Yoga – for beginners and advanced Yoga exercises have different effects on each yogi. While beginners first learn the combination of breath and movement, advanced practitioners try to improve or vary the individual poses. The sun salutation is also an integral part – for beginners and professionals alike. Which factors play an essential role in Vinyasa Yoga? This yoga style is based on three factors: a) Freedom and creativity As already emphasized, Vinyasa Yoga doesn't have fixed sequences that restrict the yogi in any way. In addition to the sun salutation, inversions are helpful for balancing and strengthening the body, mind, and soul. Thanks to the constant variety, yoga sessions never get boring. They can also be tailored to your own physical ailments. When choosing the right yoga studio, it is important to inform yourself about the asanas – these are often aimed at specific areas of the body. b) Movement and breathing are always one Those who regularly incorporate yoga flows into their daily routine will automatically incorporate breathing exercises. It's important to breathe deeply during each movement. This is a little difficult at first, but it becomes easier over time. A frequently used breathing technique is Ujjayi breathing. It's also known as ocean breathing. The throat is constricted, creating the typical ocean sound. It's very deep and controlled. Many people use this breathing technique not only during a yoga session, but also while meditating on a cushion . c) Feel the feeling of "being in the flow" – being in the flow Unlike other forms of yoga, in Flow Yoga, not only the individual asanas are important, but also the postures in between. The connection of all elements, the breath, and the individual asanas, is what makes Vinyasa Yoga what it is. What does a Vinyasa yoga class look like? To ensure adequate relaxation and strengthening, you can usually expect a Vinyasa session, which lasts approximately 60-75 minutes. This always depends on the studio and the instructor. The topic and focus also vary. The class begins with you arriving on the mat . You begin with a short meditation or a few breathing techniques to optimally prepare for the session. This is followed by a warm-up to prepare your body for the flowing movements. The class usually begins with the sun salutation, often with a modified version. This is followed by asanas tailored specifically to you or the group. Anyone with specific physical conditions should consider a private lesson to achieve the best possible effect. In a group setting, only more general topics can be addressed. If this is enough for you, then yoga in a group setting can be more enjoyable. Many classes are characterized by asanas that strengthen flexibility or mobility; others focus on the legs, core, shoulders, or arms. The class always ends with Shavasana . During these minutes, you can release all your tension and sink into deep relaxation. If you practice Vinyasa Yoga at home, you shouldn't skip the last few minutes—they're very important for bringing everything to a peaceful end. What are the benefits of flow yoga? Depending on the type of course, you can look forward to different benefits. First, of course, is the physical training. Yogis who regularly stand on the mat can expect the following benefits: more flexibility more power more vitality more balance improved concentration better coordination an improved body feeling more mindfulness for yourself, your body and the environment Of course, Ashtanga and Flow Yoga also train individual body regions, thus toning the body. Many people lose a few pounds, which in turn can have a positive effect on self-esteem. Flow Yoga therefore has not only physical but also mental benefits. Are you familiar with Flow Yoga? Have you tried it before? What were the effects?

The reasons why people turn to yoga vary greatly. While some practice Buddhist asanas primarily to lose weight, others want to calm their minds. Depending on your preferences, you may experience results sooner or later. Even if you don't see changes within a few days, you should wait and see and not let yourself get stressed. The more regularly you practice yoga, the more guaranteed your success is. In this article, you'll find helpful answers to the question of when you can expect to see the first positive changes. Better body awareness: a benefit for life Of course, success always depends on your own wishes and expectations. If you want to lose 10 kg, for example, you won't achieve it in a few days. However, if you practice yoga during the day to get to know your body better, explore yourself, or discover your limits, you can see changes in just a few days. The period depends on the individual: How quickly can you commit to yoga holistically? Does your body feel partially numb? Is your mind open to change? These questions can help you understand the success story more easily. Yogi experts report that even after an intensive weekend of practicing the best yoga exercises, significant differences can be seen—not only in the mind, but in the entire system. Better mood – Yoga can change your mood in a short time Are you feeling under the weather, sad, or perhaps grumpy? Then various yoga exercises on the mat could quickly provide you with relief. Of course, sometimes your inner laziness or a busy schedule can prevent you from taking this step. However, you have to overcome this in order to feel better afterwards. With a brisk Vinyasa flow or a few asanas from Kundalini Yoga, you'll feel an improvement in just a few minutes. Give it a try. Lose weight with yoga: take your time Many people want to tone their figure—ideally with as little effort as possible. However, you should know that for a toned body, you should exercise daily. Beginners can start slowly, and the intensity can be increased over time. Yoga can be an ideal exercise for getting closer to a slim figure and feeling physically fit. Yogis usually have a relatively slim figure, which is related to the fact that they tend to lead a healthier lifestyle while incorporating daily yoga practice. Those who want to lose weight and gain strength need to practice flows with special exercises that train the stomach, legs, arms, and back. The yoga styles Power Yoga, Vinyasa Yoga, Bikram Yoga, or Ashtanga Yoga are best suited for this. This physically demanding session should always be concluded with a short meditation on a cushion or with Shavasana. Breathing exercises also help to better connect with yourself and bring your body and mind into a relaxed state. The results vary depending on the individual and the training. While some may notice a noticeable difference after just a few weeks, for others it takes longer. To notice changes as quickly as possible, it's important to incorporate your training into your daily routine. This is the only way to ensure your body gets used to it, and your muscles can also be trained more quickly. Combining it with other exercises can achieve even greater results. Mind, body and soul are in harmony – more joy in life within a short time Special yoga poses and various flows have a profound impact on your system, whether psychological, physical, or spiritual. Anyone who wants to change their life and find themselves more in tune with themselves should practice yoga. Ideally, this is the best way to achieve amazing results. The asanas from Buddhist teachings help you recognize yourself, discover yourself, and unleash your inner strength. The balance between body, mind, and soul improves – usually after a few weeks or at the latest, after a few months. Mobility and flexibility increase – doesn’t take long Unlike sports, many people want to not only build muscle, but also become more flexible. Yoga is the perfect sport for this. With appropriate asanas (especially Yin Yoga), you can quickly become more flexible. To achieve this, it's a good idea to integrate stretching exercises into your flow. This means that the focus isn't on exercises that promote muscle strength. You can learn the best yoga poses in a class, and the internet also provides a wealth of information. Yogis report success in this area after just a few weeks. The results become increasingly visible over months and years. So give yourself plenty of time to allow your body to get used to the new movements. The question of all questions: Does yoga have to be practiced daily? The answer is individual. The most important thing is that you know why you're doing yoga and vary the frequency accordingly. If you do yoga to unwind and relax, you can choose the best exercises for each situation. At the same time, it has been shown that yoga can also have a preventative effect – mental images occur much less frequently in experienced yogis. If you practice yoga to lose weight and supplement your exercise routine, it makes sense to get on the mat daily. Flexibility and inner contentment are also best improved by practicing daily. Ask yourself what your goal is and adjust your sessions on the yoga mat accordingly. How often do you practice yoga? What is the main reason you practice yoga?

Swadhisthana Chakra The Swadhisthana chakra is also called the sexual chakra or sacral chakra. People with an active sexual chakra possess a high degree of creativity and enthusiasm, sensuality, and eroticism. A blockage of this chakra leads to a lack of energy and desire. Here you can learn how to improve the energy flow in your sexual chakra. What is the Swadhisthana Chakra? The Swadhisthana chakra is located approximately a hand's breadth below the navel, at the level of the lumbar spine. As the second of the seven main chakras, it lies between the Muladhara chakra (root chakra) and the Manipura chakra (solar plexus chakra). The Swadhisthana chakra is associated with the color orange, which represents sensuality and joie de vivre. The sexual chakra is associated with the element Apas—water—which represents all flow, purification, and clarity. Meaning of the Swadhisthana Chakra The Swadhistana Chakra is not called the sexual chakra for nothing: It is associated with, among other things, sexuality, sensuality, and thus also reproduction and species preservation. On a physical level, it is connected to the abdomen, the pelvic plexus (lumbosacral plexus), the sexual organs, and the gonads. The energy flow in the lumbar spine, bladder, and Kidneys runs through the Swadhisthana Chakra. People with an open, unhindered Swadhisthana chakra are often very passionate in every way. They practically overflow with creative power, creativity, zest for life, and positive energy. The Swadhisthana chakra enhances emotions such as compassion, love, devotion, and trust. Sexual energy is also increased by the Swadhisthana chakra. An active sexual chakra is often associated with a positive attitude toward one's own body, with fertility, and with relaxed enjoyment of sex. People with an active sexual chakra often also have very sensitive senses. The senses of touch, smell, and taste are especially heightened. When the Swadhisthana Chakra is blocked A blocked or disrupted energy flow in the Swadhisthana chakra often manifests as listlessness: a lack of energy, motivation, and desire. Other possible symptoms include an inability to enjoy life, mood swings, bladder and kidney problems, or lumbar pain. A disorder in the sexual chakra often has a direct impact on sexuality: loss of libido and erectile dysfunction can occur. People with a blocked Swadhisthana chakra often find sex unstimulating or even unpleasant, or have trouble experiencing orgasm. Some experience guilt-related feelings or general problems with intimacy. Conversely, a disorder can also lead to compulsive sexual behavior, increased impulsiveness, and sexual desire. The cause of a sexual blockage can be suppressed desire, for example, due to a very strict, anti-sexual upbringing or social and cultural conditioning. Disturbances in the Swadhisthana chakra can also occur in people who have experienced little affection for a long time or have had negative experiences in interpersonal relationships. How to activate the Swadhisthana Chakra Activating the sexual chakra stimulates everything that flows on a physical level: the bloodstream, the lymphatic system, menstruation, and even tears. A strengthened sexual chakra promotes and controls sensuality, intimacy, emotions, and desire. One's own sexual perception and body awareness improve. Fertility and sexual desire increase. The element of the Swadhisthana chakra is water. Accordingly, all flowing movements are suitable for stimulating it. 5 tips for activating the sexual chakra (Swadhisthana chakras): Yoga asanas Cat (Marjaryasana) and Cow (Bitilasana): Activated the Swadhisthana and also the Manipura Chakra Yoga Asanas Twisting Seat (Ardha Matsyendrasana) and Seated Forward Bend (Paschimottanasana): Stimulate the abdominal organs Swimming or thermal bath: Movement in the element of water is ideal for activating the Swadhisthana Chakra Meditation : Visualize a spring, waterfall or river while meditating Orange, jasmine, sandalwood or ylang-ylang are suitable as fragrances or massage oils to stimulate the sexual chakra ©iStock.com/helgy716

Children's yoga is good and fun Recently at a mother-child gymnastics class: While the mothers were busy with postnatal exercises, the children impressively demonstrated how naturally children practice yoga . Marie, Lucia, Nikos, and Finn lay on their stomachs as a baby quartet on a giant play mat – not on a yoga mat, at that – and diligently practiced the cobra pose. They pushed themselves up onto their tiny hands and very slowly raised their heads. Then they stretched their arms, tensed their shoulders and backs, and finally returned to the starting position, tirelessly repeating the exercise. Lucia and Nikos had recently learned to twist, and lying on their backs, they now managed to sit up. Marie and Finn, who could already sit up independently, did so with their legs casually spread. Some yoga movements are so natural that we all practice them instinctively before we can walk – practically from birth. Children's yoga – exercises for all senses and good mood From toddlers to teenagers: Children of all ages can be introduced to yoga exercises in a playful way. Yoga is good for children because there is never any pressure to perform. Some children experience this pressure as early as playgroup – and it usually grows into a heavy burden later in kindergarten, school, or sports club. Yoga is different. Yoga creates balance; children learn to trust their bodies and to feel themselves. The calm and concentrated, yet relaxed atmosphere of children's yoga is a welcome change from the stress that even small children increasingly experience. When mothers or fathers practice yoga exercises at home, the offspring are generally interested. This initial contact with yoga is perfectly fine. However, if children show sustained interest, we recommend enrolling in a yoga class for children. Qualified teachers ensure the correct execution of movements and select child-friendly exercises. They also package the yoga elements in short stories and games, tailored to the respective age group. How a yoga class for children works Some yoga schools offer classes starting at kindergarten age. Yoga teachers should, if possible, have additional training in early childhood education so they can consider the needs of young children and adapt their teaching style to their physical and mental abilities. For schoolchildren, taster courses are also offered as part of open all-day classes or through sports clubs – an alternative if the nearest yoga school is too far away. A yoga class for kindergarten and elementary school children contains calming, harmonizing, and activating elements. The class begins with welcoming games and simple relaxation and breathing exercises, sometimes involving small children's favorite stuffed animals. Modified asanas follow. Inspired by traditional yoga postures, they often differ in name and execution. Many children love the sun salutation sequences, especially when a fitting story about the sun as the source of life is told. The classes usually end with silent exercises or relaxing massage games. Teenagers feel most comfortable in special yoga classes for their age group because doing yoga with people of the same age is simply cooler than a regular class with a correspondingly higher average age. Little yogis have special requirements Whether it's playful yoga with lots of additional elements or a child-friendly adaptation of Hatha Yoga: with a variety of well-coordinated exercises, children will never get bored. Meditative exercises can also be easily integrated if the surroundings are exciting and understandable for children. Children like to imitate and thus discover the asanas. Teachers therefore have a role model function in the truest sense of the word; they must engage with the children, offer support, and show empathy. Sincere praise is good for children, but don't overdo it: children instinctively sense when the praise isn't meant sincerely. The most important thing is that children act on their own initiative and enjoy what they do – just like babies, who develop both mind and body through their movements. ©iStock.com/travnikovstudio

What is the decisive factor for running a successful company? The health, motivation, and vitality of employees. Those who feel balanced, comfortable in their bodies, and healthy can perform significantly better. This is precisely what matters for increasing the success of a business. You'll learn how yoga can help and all the other important information in this article. Problems at work: results in poor career success Numerous businesses report employee absences due to illness. A number of illnesses have increased noticeably, especially in recent years. In addition to back pain, psychological problems are the main reason employees stay home. Too many employees are absent too often, leading to problems within the company. Tasks and internal processes cannot be implemented as desired. As a supervisor or manager, you should take your employees' physical warning signs seriously. Conversations with employees and other measures can help ensure you take good care of them. In-house yoga classes are increasingly being offered. The asanas from Buddhist teachings are said to provide relief. Why is yoga useful in the workplace? If managers are open to change, introducing regular yoga classes could be a great idea. As mentioned earlier, back or neck problems in particular are often a reason why an employee cannot perform to their full potential or even has to stay home. a) Yoga is good for back problems Anyone with back, neck, or shoulder problems can incorporate yoga into their daily routine. Especially for office workers, yoga is a welcome change to feel fitter and more energetic. As an employer, you should also ensure that sitting on an office chair and desk isn't harmful to the body. High-quality office chairs and a height-adjustable desk can be a good solution. Line managers, managing directors, or department heads can encourage employees in their company to participate in these athletic, relaxing exercises. The most important asanas can be practiced together on the mat in a class. b) Better posture: less pain and more self-confidence Many people's posture is neither good for their body nor for their appearance. Therefore, it's essential to work on it. With the help of numerous yoga exercises, you can achieve significant change. Always remember: Buddhist teachings not only help you feel more comfortable in your body, but also improve your mental well-being. Posture plays a significant role in this context. c) Improved resilience: You can deal with difficulties better Yoga followed by meditation on your pillow will help you calm down and strengthen your mind. Employees under a lot of stress, in particular, should take the time to practice yoga every day. Therefore, it's advisable for companies to offer daily yoga sessions. This way, each employee can choose when they want to attend—it's especially relaxing after work. But even during your lunch break, it can help you enter the afternoon feeling more refreshed. Problems and challenges at work seem smaller and can be easily managed and resolved. d) Cohesion is strengthened In addition to the physical health of each individual, cohesion within a company is of course paramount. Joint activities such as company outings, an after-work beer, or in-depth, strenuous yoga sessions can help strengthen the sense of togetherness. They also increase employee physical activity, which, in the best case, also improves health. To ensure that as many employees as possible participate, it is advisable to schedule the sessions during the group lunch break or immediately after work. This allows many people to participate. e) Mindfulness and focus are improved To achieve good results, employees need to have an appropriate attention span. This ensures that work is done correctly. The asanas can help you concentrate better and be more mindful. This makes it easier for you to relax again and again. f) Harmony between body, mind and soul To promote harmony within one's own system, companies should offer daily yoga sessions. Over time, every employee who participates will notice a significant change. The balance between body, mind, and soul ensures that daily activities run smoothly, inner peace prevails, and challenges are met without stress. woman practicing yoga in the office What requirements must be met to participate? Yoga sessions should normally be designed so that everyone can participate. However, any physical complaints should always be checked by a doctor. This ensures that the employee is permitted to practice yoga. Company yoga: a brief overview The concept of a class is designed so that everyone, young and old, beginners, and professionals can participate. To achieve a holistic effect, a yoga class consists of various aspects: Asanas are the physical exercises Pranayama (breathing exercises) meditation Those who indulge in these three things are doing themselves a favor. Body, mind, and soul can relax and recharge. While the classes always follow the same structure, different topics can be addressed. If the focus is on the back, the focus is primarily on exercises that relieve pressure on the spine. If employees want to work out, they can try flowing Vinyasa or Ashtanga yoga. Yin yoga is ideal for finding relaxation and loosening the fascia – if employees are in action mode all day, restorative asanas can balance the metabolism and the mind. The variety of yoga exercises is very wide, so everyone can find something suitable for themselves. This is provided that a variety of classes is offered. Another important factor is that the yoga instructor is professional and can respond well to the needs of the employees. Do you also practice yoga at your company? If so, what benefits have you noticed?

Are you looking for relaxation, exercise, and like-minded people? Then a yoga retreat could be just the thing. Everyday life is demanding, and many people reach the point where they finally want to find a way to relax. Whether you've been on your spiritual journey for a long time or are just beginning, in this article you'll learn the most important reasons why attending a yoga retreat is worthwhile. Rustic Wooden Carved Sign For A Spiritual Retreat Against A Beautiful Leafy Backdrop Term Retreat: What is a yoga retreat? Yoga retreats are becoming increasingly popular, and many people long for this very special time away in a beautiful house amidst a wonderful natural setting in the tropics or in the heart of Europe. The trend of incorporating yoga into daily life is also growing. Therefore, in most cases, it's a good idea to combine these two factors. The word retreat means something like "withdrawal ." This is exactly what you'll experience on the various retreats. Especially if you choose not just a yoga retreat, but also a silent retreat. Here, the focus is on mindfulness, silence, and engaging with one's inner life. Most people also do a digital detox, which further strengthens inner peace. For more variety, it's worth looking around for the best yoga retreats with the best yoga styles. Because most retreats are held amidst stunning natural scenery, you can look forward to more than just a wonderful yoga journey. The power of nature will flow over you, and you'll emerge from everything feeling significantly more empowered. What are the seven reasons to attend a yoga retreat? If you're wondering whether booking a yoga retreat is the right decision, consider the reasons. If several of them appeal to you, it's worth trying this new experience. Group of young women are meditating in park on summer sunny morning under guidance of instructor. Group of girls outdoors are sitting in lotus pose on yoga mats on green grass with eyes closed 1. You have plenty of time for yourself Everyday life is stressful, and often there's hardly any time for yourself. If this is the case for you, then you should step out of your usual environment for a while. A yoga retreat can provide the foundation for recharging your batteries and having plenty of time for yourself. Distractions are limited, because apart from yoga sessions, delicious food, nature, and yourself, there's nothing to stress you out. 2. Great new acquaintances Depending on where you live, there are often not many people who think like you. On a yoga retreat, however, you will meet many like-minded people. This will strengthen you in a lasting way. Often, you can maintain contact even after the yoga retreat. 3. You do something good for your body If you don't get much exercise or movement in your daily life, a yoga retreat can strengthen your body and change your habits. Once you've gotten to know yoga, it will be much easier for you to incorporate daily asanas into your morning or evening routine. You'll notice a difference in your body relatively quickly if you practice yoga sessions daily during your retreat. You won't want to miss this – even in a stressful daily routine. 4. Pure relaxation Body, mind, and soul are stressed or under pressure when everyday life is challenging. Most people have chosen their daily routine so that they can barely keep up. Therefore, it's important that you take a week off to enjoy the peace and quiet and find inner peace. But it's not just your mind that can relax: Because the accommodations usually offer the finest vegan/vegetarian food, freshly squeezed juices, and dishes with nutritious superfoods, your body can recharge. In addition, factors such as women's circles, cacao ceremonies, meditation, and breathing exercises play a significant role in helping you fully focus on yourself. yoga retreat on the beach at sunset, silhouettes of group of people meditating 5. Mindfulness training Most people are familiar with the inner turmoil: a thousand thoughts and all the things on the to-do list. It's no wonder people long for a new experience and a vacation. On a yoga retreat, you'll experience a completely different life. During this week, the outside world plays a less important role; instead, you direct your entire focus on yourself and your inner world. This strengthens your awareness of the moment and allows you to experience what it feels like to be neither in the past nor in the future, but in this very moment. Suddenly, fears, worries, and insecurities disappear because you can fully immerse yourself in the present. You'll learn mindfulness while eating, during a yoga session on the mat , while showering, or while taking a walk. You can take this skill with you into your future life. 6. You will learn new yoga styles and intensive meditations Those looking to intensify their yoga practice can treat themselves to a yoga retreat. As a beginner, you should make sure that the individual sessions and yoga exercises are designed for newcomers—otherwise, it may be overwhelming. The combination of yoga, breathing techniques, and meditation on a cushion is very beneficial. Many yoga retreats offer excellent sessions for inner balance, focus, and increased mindfulness. 7. Broaden your horizons: You get to know yourself better In everyday life, we often fail to adopt different perspectives on life. In this context, experiences like attending a yoga retreat can be just the thing for getting to know yourself better. Yoga, meditation, and breathing exercises also help broaden your horizons. By engaging with yourself, you'll discover other sides of yourself. Furthermore, through conversations with other participants, you'll learn about their lives—this provides you with the perfect foundation for self-examination and viewing your life from a higher perspective. Former problems no longer seem so significant, you discover ideas for improving things in your everyday life, and, ideally, you realize how unique you are and that you can take control of your life. Those who participate in a retreat should take advantage of the shared evenings and activities to learn about other people's experiences—these can, in the best case, be life-changing and deeply inspiring. Have you ever participated in a yoga retreat? What was your experience?

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

Kriya Yoga – The Path to Self-Realization For many yoga beginners and even advanced practitioners, it's difficult to grasp the various yoga styles and how they differ. Hatha, Kundalini , Ashtanga, Vinyasa? Sweating with Bikram Yoga? Or modern, Western versions like Power Yoga? We'll shed some light on the subject and explain what Kriya Yoga is and where it fits among the various styles. What is Kriya Yoga? Kriya Yoga is also called "active yoga" or "yoga of action." The name is derived from kri (Sanskrit: to act). The goal of Kriya Yoga is to develop the mind, soul, and body equally. Those who practice Kriya Yoga regularly are said to achieve balance and deep inner peace. The history of Kriya Yoga dates back to the Yoga Sutra, the classic guide to yoga. The Yoga Sutra was written by the Indian scholar Patanjali, who is considered the "Father of Yoga." This makes Kriya Yoga one of the most ancient and traditional forms of yoga. The yoga master, philosopher, and writer Paramahamsa Yogananda introduced this path to the Western world starting in the 1920s. Components of Kriya Yoga Kriya Yoga is based on Raja Yoga, one of the classical yoga paths that focuses on mind control. The central technique in Kriya Yoga is breathing exercises (pranayama) , which are intended to unite body and mind. The focus of Kriya Yoga is on three points: Tapas : Tapas stands for discipline, willpower, perseverance, the "inner fire." You always need this energy if you want to achieve success. In Kriya Yoga, tapas refers to exercises and meditations that stoke this "inner fire" and help the yoga student master daily life with an awareness of their Higher Self. Svadhyaya : This term refers to self-study. One's own thoughts and actions should be observed, critically examined, and reflected upon. Know yourself. Recognize your abilities and talents, but also your weaknesses. Svadhyaya also includes the study of ancient texts. This study can encompass all kinds of philosophical and religious works, from the Bible and the Yoga Sutras to modern philosophical texts. Ishvara Pranidhana : The third important aspect of Kriya Yoga is devotion to God (Prandihana: devotion, Ishvara: God). The goal is a state of total surrender to God's will. In this spiritual practice, the practitioner ultimately aims to merge completely into God and give up their own self. Suffering, grief, and even joy are treated as gifts from God, to which one does not cling. The goals of Kriya Yoga The goal of Kriya Yoga is to find yourself and align your life positively. Through the three paths of Tapas (discipline, exercises), Swadhyaya (self-study, introspection, study of scriptures), and Ishvara Pranidhana (devotion to God, letting go), you can achieve harmony and unity. The Yoga Sutras state that Kriya Yoga techniques help calm the kleshas. Kleshas are structures and forces in the human mind that cause suffering. These include ignorance, egoism, desires, aversions, and fears. Kriya Yoga is intended to help overcome these kleshas. Kleshas are often compared to weeds. While ornamental and useful plants require nurturing and care, weeds grow on their own. If the mind is left to itself, the same thing happens as in an overgrown garden: Over time, the weeds overgrow everything. Kriya Yoga helps you cultivate your "garden." Negative, sometimes subconscious influences are weakened and eliminated. Discernment, attention, intellect, and logical thinking are enhanced. Consciousness becomes clearer, and goals are pursued with more enthusiasm and inner fire. ©iStock.com /WTolenaars

Nude Yoga – the new fitness trend from the USA Yoga is becoming increasingly popular. Many people practice this sport regularly to become fitter, more flexible, and more relaxed. Hatha Yoga is one of the most well-known types of yoga, but there are now other forms of yoga that are gaining increasing numbers of followers. Nude Yoga is the latest trend from the USA. This form of yoga may sound a bit strange at first, but it is said to provide a completely new body image. Nude Yoga, also known as Naked Yoga, is the latest fitness trend from the United States. What is regularly practiced by many yoga practitioners in the USA is surprising here. For nudists, the so-called "followers of nudism," nude yoga seems to be nothing special. Relaxing naked on the beach, playing golf, or jogging naked is by no means unusual for practicing nudists. Nevertheless, the idea of practicing yoga in the “Adam’s costume” takes some getting used to for most people. Nude Yoga – a sport for nudists and everyone Even if nude yoga seems a bit strange at first glance, this form of yoga has gained many followers, not only in the USA. Newcomers are initially skeptical about this yoga trend because they see their classmates completely naked. Nude yoga is by no means about a sexual experience, although eroticism certainly plays a subordinate role. For this reason, both beginners and advanced practitioners initially feel uncomfortable. After all, working out naked is by no means an everyday occurrence for most people. Even if we lie naked on a nude beach or visit a sauna, the sense of shame is greater with nude yoga. This may be because sauna users and nudists move more modestly. When nudists stretch out all their limbs, this is viewed by others as shameless. However, nude yoga participants must overcome their sense of shame because they not only contort their bodies but also spread their arms and legs. Between sport and shame Nude yoga is unusual, even for those who regularly practice nudism. Complicated asanas and longer sequences of movements ( such as the sun salutation ) performed with legs spread pose a major problem. When performing the " warrior pose ," " dog pose ," and " headstand ," participants quickly blush with shame. The fact that many participants are initially unable to concentrate on their exercises and can concentrate exclusively on their naked bodies is completely normal and even acceptable. Once participants practice nude yoga regularly, their sense of shame also diminishes. Physical & mental freedom Whether fat or thin, tall or short – appearance doesn't matter in nude yoga. Quite the opposite. Those who train naked frequently can develop a better body awareness and overcome inhibitions. For this reason, nude yoga is a form of "psychotherapy" because participants learn to accept their body's weak points. Many yoga practitioners even report feeling more comfortable in their bodies since practicing nude yoga. Even if their body may not correspond to their ideal image, after many yoga classes they accept themselves as they are. They develop greater self-confidence, which is noticeable not only in the yoga room but also in everyday life. This form of yoga was invented by the American personal trainer Aaron Star, who started the first nude yoga classes in New York. Since then, the new fitness trend has been offered in other US cities, particularly in San Francisco. In Germany, nude yoga is still in its infancy, but the form of yoga has gained a number of followers in recent years. Conclusion Even though practicing yoga poses naked is known as a new fitness trend, nude yoga is still considered "uncharted territory" in this country, waiting to be discovered. While this form of yoga seems to boost self-confidence enormously, many people struggle to overcome their shame when faced with naked class participants. Whether this fitness trend will catch on not only in the US but also in Germany remains to be seen. Image © yuyu2000

From beginning to end: individual possibilities and limits of yoga Are you one of those people who shrug off the word yoga and say, "It's not for you?" Or are you one of those people who have a love-hate relationship with yoga—although for some people this leads to the same result: doing nothing; others practice, but they always feel like they have to push themselves to the limit, following the motto: discipline is necessary, but it costs (either time, energy, nerves, or good humor)... And then there is the group for whom yoga is like a giant obstacle, an unclimbable mountain: full of demands and difficult passages that are far too strenuous, demanding the utmost from one's efforts and are really only something for ambitious and passionate fans and connoisseurs of the subject (these terms, which are often viewed as a negative attitude, like setting the bar too high, can be multiplied at will). You give your yoga your own meaning! Then something is definitely wrong, because none of this is necessary. Of course, you can be a fan and ambitious, as well as passionate; just as naturally, you can practice hard and with effort, immersing yourself completely in this lifestyle and its sporting aspects—it's all up to you. And that's the beauty of yoga: You can start, stop, and set your own rhythms and levels. Hardly any other "sport" is so individual, and hardly any other exercise program requires so little adherence to the guidelines of others. Of course, the movement sequences should be correct; if in doubt, simply attend a beginner's class to get a feel for them. Then you can continue at home according to your own needs—or, of course, attend additional classes. And that brings us to the beginnings and the stopping, as well as the limits that yoga sets for you. No matter your physical fitness, how old or young you are, whether male or female, tall or short: you can start yoga at any time and never have to stop completely. At most, you can modify your exercise program, adapting it to, for example, osteoporosis and rheumatism, or disabilities of any kind. This is no different than adapting to the office (we just posted a separate blog post about this) or to your travel schedule (we also have a text on this). Start with enthusiasm... If you want to start by testing it out, use a soft blanket if you don't already have an exercise mat. However, it's worth buying one, as you might decide to opt for gymnastics or Pilates exercises instead of yoga. If you have small children, you'll soon discover how practical it is to do gymnastics together on a mat. A truly unique item is a mat with embroidery in your favorite color—the best gift you can recommend to your relatives if they can't think of one themselves. If you're looking to purchase a floor mat, we offer a great selection. How about a cozy new wool mat ? In addition to these cozy mats, we also offer classic mat shapes made of robust PVC or beautiful natural materials . ...and stop with joy! When practicing, always remember that pain isn't welcome in yoga. It shows you your current physical limits and may even warn you about a wrong movement. Therefore, we always recommend the beginners' course, perhaps with a good DVD (read our recently posted article about the yoga media landscape). Then just stop; don't torture yourself. That's not the point of yoga. So, if you have one, set up a meditation cushion and relax. Sink into your inner self and enjoy the moment. It belongs only to you – this moment, like all others. We just don't usually realize it in our hectic daily lives. But when we meditate, we can truly capture it! Image © kbuntu

For a relaxed meditation, a comfortable seat that supports your body, especially your back and spine, is particularly important. The right meditation cushion allows you to sit comfortably even during longer yoga exercises, while protecting your joints and back. Another benefit of using a suitable cushion is that it allows for deeper breathing. By elevating the hips, the pelvis can tilt forward during meditation, giving the abdominal area more room to breathe. In addition to the shape of the cushion, you can also choose the color, filling, and cover. The extensive selection means there's a suitable yoga cushion for every yogi. Choose between moon cushions , yoga bolsters , and zafus to take your yoga practice to the next level. The different shapes of meditation cushions Your yoga cushion should be a perfect fit for you. In our shop, you'll find not only a huge selection of different colors and covers, but also many different cushion shapes that can be used for various exercises. The shape of the cushion is crucial for making your yoga practice as relaxing and comfortable as possible, strengthening your back, and supporting your posture. The different shapes cater to individual preferences, offer specific benefits, and are suitable for different yoga exercises. Crescent-shaped meditation cushions: Especially when meditating in the lotus position or cross-legged, half-moon-shaped cushions offer plenty of legroom. While they enclose your pelvis and hips, they also support your spine and thighs. This ensures a stable posture at all times. Half-moon-shaped cushions are ideal for cross-legged exercises. This cushion shape is also the right choice for fans of long meditation sessions. It's also worth noting that meditating in the lotus position is particularly challenging with crescent-shaped yoga cushions. Due to the shape of this cushion variation, the cutout leaves more room for the feet, which can make the position quite strenuous. Incidentally, if necessary, the curved cushion can also be converted into a neck pillow thanks to its shape. Moon pillow XL with organic spelt husk filling https://www.yogabox.de/mondkissen-yogakissen-d-regional-hergestellt/ Round yoga cushions: This popular classic is frequently used in meditation rooms, yoga studios, and therapy centers. Round yoga cushions are also used in schools and kindergartens. The circular seat provides optimal support for your posture and joints during meditation, allowing you to comfortably adopt numerous sitting positions. Compared to other cushion shapes, you can't go wrong with round models. Whether cross-legged or lotus pose, these cushions make every exercise particularly comfortable and enjoyable. Tip: Make sure that round yoga cushions for meditation are rather flat so that you can sit comfortably. Round meditation cushion Rondo with Om stick https://www.yogabox.de/Meditationskissen/Basic/Yogakissen-Glueckssitz-Basic-Medium.html Zafu (oval) cushions: The zafu has been used for centuries as a traditional meditation cushion in classic Japanese Zen meditation. The subtle expansion folds are particularly distinctive and give this cushion its unique shape. Zafu cushions offer a large seating area and are ideal for meditating in the lotus position. This cushion's shape keeps the knees relatively close to the floor. Thanks to its kapok filling, the zafu meditation cushion retains its shape over time. Meditation cushion Zafu with ZIP GOTS seal https://www.yogabox.de/meditationskissen-zafu/ Rectangular meditation cushions: This style is suitable not only as a meditation cushion, but also for practicing Hatha Yoga and other forms of yoga. While this cushion shape isn't ideal for longer meditations, it is very versatile for opening exercises. You may be familiar with rectangular yoga cushions as bolsters. TriYoga Bolster BASIC made of 100% cotton https://www.yogabox.de/meditationskissen-rechteckbolster/ What size should your yoga cushion be? When choosing your meditation cushion, pay attention to its size. This depends on your height and meditation posture. The right yoga cushion should protect sensitive areas, such as your hips and knees, during exercises. A properly sized cushion stabilizes your posture and allows you to meditate in a relaxed manner. When purchasing a cushion, make sure the seat meets these requirements. What height is suitable for your yoga practice? You can choose between three different heights. Depending on your height, flexibility, and intended use, you can choose between small (10 cm), medium (15 cm), and high (20 cm) versions. When choosing the height of your cushion, it's important to ensure that your knees are always below your hips so your pelvis can be aligned. If you're just beginning your yoga career, it's best to choose a taller cushion. Otherwise, you could quickly develop painful tension after the exercises. With many yoga cushions, you can even adjust the seat height yourself by adding or removing filling material . Yoga cushions: your basic equipment A comfortable cushion is the most important foundation for relaxed meditation. Therefore, treat yourself to a high-quality cushion that meets all your needs and, of course, also appeals to your aesthetic. Choose a cushion based on your personal preferences that optimally supports your relaxation exercises. Do you enjoy practicing yoga outdoors? A practical cushion with carrying handles is the right choice for you. If you've already created a cozy oasis for your meditation sessions at home, you can also opt for a larger model. Take a look at the yoga cushion category in our online shop and invest in a high-quality cushion for your training. You can read detailed information about basic yoga cushion equipment in our blog article. Exercises with yoga cushions Especially for yoga beginners, practical meditation cushions are a great aid for correct posture and a comfortable sitting experience. Here, we explain which asanas can be performed with round yoga cushions, moon cushions, and bolsters. A round yoga bolster, in particular, is the perfect companion for numerous yoga exercises. Whether for relaxed meditation or challenging postures, a round bolster is truly multi-talented. Use the bolster, for example, to mobilize your spine and stretch your shoulder girdle. Relieve pressure on sensitive areas of your spine and stretch your lower back in Shavasana by placing the yoga bolster under the backs of your knees. A yoga bolster can also be used as an aid for the cane pose or full shoulder stand. Deep relaxation with Yin Yoga Yin Yoga is a particularly tranquil form of yoga in which poses must be held for a relatively long time. Along with traditional meditation, Yin Yoga is the ideal way to relax and let go. Props such as yoga bolsters, bolsters, and other cushions can be used effectively within this practice. Exercises during pregnancy Use yoga bolsters as a relaxing and supportive aid during pregnancy. Bolsters can provide wonderful relief for your pelvis during certain poses and improve posture. Yoga rolls, pillows, and yoga bolsters are absolute musts for pregnant yoga practitioners. Our conclusion: High-quality yoga cushions should be a staple in every yogi's home. These practical aids perfectly complement our training and allow our yoga practice to take on a whole new dimension.

Every yogi knows that large meals like pizza, pasta, and the like right before practice can be heavy on the stomach. But which foods are gentle on our digestion before exercise and provide us with optimal energy during yoga exercises? In our blog, we give you tips on how to optimally combine healthy nutrition with yoga practice and sustainably enhance the feeling of deep relaxation after yoga. Image by Free-Photos on Pixabay How are yoga and nutrition related? As a true yogi, you already know that yoga isn't just about diligent practice, but also about maintaining a balanced diet and pursuing a holistically healthy lifestyle. For us yogis, body and mind should always be in harmony. Healthy foods and a balanced nutrient intake can support this. The basis of yogic nutrition The yogic diet is not a diet, nor does it restrict food and eating, nor is it a special diet (like vegetarian, vegan, or clean eating). Rather, it pursues the goal of enjoying food, doing good for your body, and achieving happiness through mindfulness. It's important to understand that certain foods are beneficial to your body, while others are more likely to harm your digestion, stomach, and intestines. The combination of a balanced diet and yoga exercises brings less stress, more positive thinking and a deep inner satisfaction into your life. The 3 Gunas Sattva, Tamas and Rajas Every food has both positive and negative effects on us humans and our health. Our stomach and intestines have a lot to do every day to utilize the food we consume and convert it into energy. In yogic nutrition, the three gunas of sattva, tamas, and rajas are referred to as "forces of nature" that are present in all areas of life, including our diet. They help us understand what food affects our stomach, intestines, and mind, and how. You can use this knowledge to strengthen your body and mind and lead a happy, fulfilling life. Eating right before yoga “No matter what style of yoga you practice, asanas are best practiced when you can breathe fully and use all your body’s strength” (nutritionist and yoga teacher Ashley Koff) The rule of thumb: Give your stomach a break before yoga. Plan your last large meal about two to three hours before hitting the yoga mat . This gives your body enough time to digest the food and protects your gastrointestinal flora. But: it is difficult to train on an empty stomach Asanas with a growling stomach? Don't underestimate the fact that you won't perform well on an empty stomach. Your body needs important nutrients before training to provide energy for the demanding exercises. Nutritious snacks as an ideal energy booster About an hour before your yoga practice is the perfect time to snack. Plan on a fruit smoothie, avocado bread, or some almonds. It doesn't have to be an expensive superfood—local foods found in every kitchen are cheaper, often just as nutritious, and even more sustainable. In summary, you should not come to yoga class hungry or with a full stomach in order to really enjoy the exercises and train efficiently. And after training? After yoga it's: water, water, water Drinking water is essential now to recover from your strenuous yoga workout and to give your dehydrated body the necessary cooling. After boosting circulation during your yoga class, adequate hydration can help continue the cleansing process in your body. Still water is best. You can give this drink a healthy twist by adding coconut water, lemon, or ginger, for example. Drink a lot - our favorite drinks Is a simple glass of water too boring for you? If you find it difficult to drink enough throughout the day and hydrate properly after exercise, these delicious refreshing drinks are guaranteed to help: Green tea A cup of green tea is ideal for hydrating, especially after your morning yoga class. This miracle drink also helps rid the body of harmful toxins and gives your immune system an extra boost thanks to its antioxidant content. Image by gadost0 on Pixabay Light smoothie This delicious vitamin boost can be completely customized to your own preferences. Whether with fresh berries and yogurt or a spinach and mango combo, a delicious, fresh smoothie lets you easily combine all the essential vitamins, nutrients, and plenty of fluids in one drink. Do you already know your favorite combination? Image by Thanks for your Like • donations welcome on Pixabay Lemon-ginger water Your quick refresher – take advantage of the benefits of this ingenious combination. The pungent compounds in ginger stimulate both blood flow and circulation. Simply mix hot water with a squeeze of lemon, two slices of ginger, and a small spoonful of honey and enjoy. A lukewarm lemon-ginger tea is especially suitable as a coffee substitute for breakfast. Image by Dominik Schraudolf on Pixabay Extra tip: A nice drinking bottle can also make drinking more enjoyable. Nutrition and yoga exercises: Eat depending on your training time To best support your body during your yoga practice and ensure your well-being, you should adjust your diet to your training schedule. You can find the best tips for health and happiness through your eating habits here: For yogis who train in the morning Working out on an empty stomach? Absolutely not! If you want to work out right after you wake up in the morning, you might not be hungry. However, you should definitely nourish your body with healthy calories before a yoga session and avoid working out on an empty stomach. Otherwise, you could quickly feel weak and energyless during your workout. Are you more of a breakfast person? Then a banana is the perfect way to give yourself a little energy boost before yoga. The potassium and magnesium contained in this delicious fruit help build muscle and prevent muscle damage. The healthy carbohydrates will put you in a good mood all day. For a longer yoga session, however, you might want a bit more: a delicious yogurt with fresh fruit and oatmeal is a great option. A smoothie made from seasonal fruit, spinach, and low-fat curd cheese will also give you strength and energy for the asanas. In addition to eating the right foods, it's also essential to pay attention to your fluid intake. In the morning, our bodies are dehydrated and need sufficient fluids to get going again. Therefore, drink a large glass of warm water immediately after getting up. After your morning yoga session, you can eat a hearty breakfast - ideally, breakfast should consist of protein, fat, and carbohydrates to keep you full for the rest of the day. For yogis who train at lunchtime Are you a fan of working out at lunch? Again, don't eat a large meal right before yoga. Instead, opt for smaller portions of healthy foods. Two slices of bread with avocado, oil, and a vegetable topping, a delicious yogurt with fruit and oatmeal, or a mixed salad with vegetables and homemade dressing can serve as an ideal pre-workout energy source. After the exercises, a small snack (almonds, fruit, or vegetables) is a good idea. This way, you can start the afternoon feeling fit and positive, without a growling stomach after your yoga workout. Make sure you drink plenty of fluids. Be careful with nuts: While these energy bombs are very nutritious, they also contain a relatively high amount of fat in small amounts. Therefore, make sure you eat no more than two handfuls. For yogis who train in the evening Exercising on an empty stomach doesn't feel good, nor is it healthy. If you want to work out after a long day at work, you can treat yourself to one of the snacks mentioned above. On hot days, a cold drink will give you the cooling you need to relax and start your yoga session feeling refreshed. After a strenuous yoga practice in the evening, it's essential to replenish your energy stores for the night. A balanced meal of carbohydrates and protein helps prevent sore muscles. Vegetables, lentils, eggs, and the like can be combined in a variety of ways and strengthen both body and mind. Be careful not to eat too much, and avoid eating right before bedtime to protect your digestion and prevent an uncomfortable feeling of fullness. Our last tip Nutrition is a very individual topic. Everyone has their own preferences and needs different foods at different times. Listen to yourself and your body. Eat and drink what's good for you and makes you happy—this is probably the most important advice in yogic nutrition. What's your favorite recipe for meals before or after yoga class? We're looking forward to new ideas and suggestions.

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