Yoga BLOG

Yoga challenges both body and mind. Anyone who thinks every asana consists of a gentle stretch will quickly be surprised: Even in a seemingly relaxed pose, muscles can vibrate and tendons can reach their limits. It is precisely at this point that a phenomenon familiar to almost every yogi often occurs: the discomfort after practice, when sore muscles set in. But why isn't it enough to simply give in and perform each exercise carefully? In fact, there is more effort behind these flowing movements than outsiders would suspect. The combination of tension, concentration, and the desire to reach deeper into the stretch quickly leads to muscular reactions that approach the intensity of strength training. The intensity of yoga practice Many practitioners initially underestimate how demanding certain poses can be, until their legs begin to tremble and their breathing becomes more intense. Especially during demanding flows or long holds, sweat accumulates on the mat. To keep your mat hygienic, it's worth taking a look at yoga mat care . But beyond cleaning, there's also the question of regenerative options: While yoga itself offers elements of relaxation, additional muscle treatment can be beneficial, especially after intensive practice. Those who rely on innovative methods may also discover modern tools like massage guns , which can provide a soothing recovery after strenuous sessions and loosen the muscles to prevent soreness. A yoga teacher with class outside in park Shavasana – more than deep relaxation What appears to be a purely restful pose on the outside conceals an underestimated complexity. When practiced correctly, the far-reaching effects of Shavasana can clear the mind and reduce physical tension. But this deep letting go is only possible when you gradually learn to consciously relax muscles and regulate your breathing rhythm. Often, however, yogis still feel lingering strains in their thighs or shoulders, even when they are seemingly lying motionless on the floor. This is precisely where it becomes clear that giving in alone is sometimes not enough. Those who open themselves up to the subtle sensations in every fiber of their being will discover that true relaxation requires both concentration and dedication. This final rest period completes the practice and offers profound regeneration. Why the final pose is so misunderstood Many beginners assume that in Shavasana, you simply lie there passively and do nothing. But this final relaxation is by no means a meaningless doze. In fact, it can be challenging to keep your mind at rest and to mindfully observe your physical state. Those who prefer an upright sitting posture may find it helpful. Even just sitting quietly on meditation cushions can sharpen your focus and relieve pressure on the lower back. In this way, you open up space for regeneration for both body and mind. The conscious posture serves as a bridge between complete relaxation and stable awareness – an aspect that many practitioners only begin to appreciate after several sessions. From mat to meditation cushion – your yoga setup at a glance Anyone who invests in their own practice will sooner or later face the question of the right equipment. Yogabox offers not only a wide variety of yoga mats, but also meditation benches, fascia massage rollers, and accessories for children. The products range from PVC and TPE to virgin wool, and some are made in Germany. Also noteworthy is the environmentally friendly shipping: Thanks to DHL GoGreen and GLS Klima Protect, deliveries are CO₂-neutral. Product category Special features Materials Additional benefits Yoga mats Different thicknesses and slip resistance PVC, TPE, natural rubber Made in Germany, environmentally friendly Meditation accessories Cushions, benches, ergonomic shapes cotton, virgin wool Promotes posture and mindfulness Fascia rolls Different degrees of hardness EVA foam, plastic Supports muscle regeneration Children's yoga items Colorful and child-friendly Soft materials For a playful introduction to yoga Services Advice by phone or WhatsApp – Personal support in selection Many practitioners also appreciate the one-month return period in case an item turns out not to be the right fit. Yoga teachers enjoy a 12% discount, making it much easier to acquire high-quality equipment. And those who enjoy seasonal shopping enjoy regular discounts or special offers that brighten up their everyday routine. Between technique and depth – yoga as a personal journey A key component of a successful yoga routine is personal advice, especially when it comes to selecting the right props. If you have questions about size, material properties, or special needs, a telephone hotline can provide valuable information – so you don't feel left alone if uncertainties arise. You can also contact customer service directly via WhatsApp and receive answers to your individual concerns. Especially in an age where digital transactions dominate, personal contacts are often a helpful addition. This ensures that each piece of equipment meets your exact requirements and will provide long-term enjoyment. After all, yoga is always a journey that requires self-diagnosis and mindfulness. When strength and devotion become one Finally, the interplay of dedication and stability illustrates the deeper essence of yoga practice. Anyone who believes that smooth stretches alone lead to success will quickly be disabused of this notion as soon as the body noticeably reacts. Rather, the alternation between dynamic asanas and conscious relaxation is the key to holistic development. Muscle soreness is then no longer viewed as a mere annoyance, but as a sign that one is working on one's limits and can venture into unimagined depths. At the same time, careful regeneration creates space for progress without overload. Every step on the mat is a dialogue with one's self. If one looks patiently at one's own development, it becomes clear: only when active muscle work and deep relaxation merge can yoga unfold its transformative power. A meaningful path that never ends.

In an age where we increasingly spend our free time on social networks like Instagram, Pinterest, and TikTok, real life is increasingly taking a back seat. Yet, we all want to improve our well-being in everyday life. In this article, we'd like to discuss exactly how you can achieve this while still taking advantage of the opportunities the internet offers. The role of social media in everyday life Hardly anyone can imagine life without social media these days, because scrolling through Instagram or TikTok doesn't always have to be time-consuming. Ultimately, it's about practicing healthy and effective media literacy, where users use social networks to grow and draw inspiration for their real lives. Social media offers people from all over the world the opportunity to connect and exchange ideas. This exchange can take place within seconds. On the one hand, this creates space for self-expression and constructive exchange of opinions. However, it is also clear that not all users are capable of communicating openly and respectfully with one another, as hate comments demonstrate. Nevertheless, platforms like Instagram and Pinterest can be sources of inspiration. It's important to be aware of their functionality and algorithms. The goal of these platforms is to encourage a lot of time spent on the site. Algorithms analyze user behavior and suggest what users seem to like to see. Often, however, the very videos and photos that we criticize or that trigger negative feelings in us appear. To increase overall well-being, it's advisable to consume content that is either entertaining, educational, or inspiring. Equally important is maintaining a critical approach to published content. Not every source is trustworthy, and especially when it comes to social and political issues, multiple sources should be consulted to form an opinion. Create a balance between online and offline time In our digitalized world, it's crucial to maintain a balance between time spent online and time spent in real life. Here are some tips to help you achieve this: 1. Conscious screen time We often feel like we have to be constantly available or have the urge to never miss a thing. However, those who consciously take time away from media and smartphones will notice an increase in their well-being. So how about setting fixed time windows for using digital devices? 2. Use analogue alternatives This isn't about making smartphones taboo. However, taking a break from social media or digital devices and spending those hours reading an engaging book in the sun can be beneficial for your overall well-being. This way, you can create a balance between online time and real-life time. 3. Be more conscious online When you browse the internet, it can have a positive effect on your well-being if you do so consciously. So, instead of scrolling for hours without any added value, it can be a good idea to seek out sources and information on a specific topic. The advantages of the digital age in terms of self-care The way we practice self-care has changed significantly since the advent of the digital age. For one thing, access to technology and knowledge is easier. For even the most mundane questions, we can consult ChatGPT and receive an answer within a very short time, usually one that satisfies us. If that's not the case, we have the opportunity to clarify our questions and gain new insights. The digital age also offers advantages when it comes to self-care. Not only is access to information easier, but online bookings also help people book appointments conveniently from home. Whether it's an appointment at a hair salon, a yoga studio, or for permanent hair removal, the beauty service provider simplyhairless in Mannheim allows its customers to conveniently book appointments online. This saves time and simplifies treatment scheduling. Permanent hair removal is one of today's increasingly popular beauty treatments. It is often performed using lasers or intense light pulses and is suitable for people who want to save time and are willing to invest in such a beauty treatment. For more information on permanent hair removal in Mannheim, check out the beauty service provider's blog , which covers everything you need to know about hair removal and provides an overview of the options available. It's also advisable to consider your skin type and your own expectations, which can also be done directly with the service provider. The role of yoga in increasing well-being Yoga is a millennia-old practice that connects body, mind, and spirit through physical exercises, breathing techniques, and meditation. It plays a vital role, especially in a fast-paced world, in promoting a more conscious lifestyle and enhancing well-being. Yoga not only benefits physical health by improving flexibility and muscle strength, but is equally beneficial for mental and emotional health, as it contributes to stress reduction. Yoga sessions don't always have to last for hours; even a short session of 10-15 minutes can have positive effects on the body and mind. In summary, the digital age brings with it a number of challenges. Whether it's misinformation on the internet, uncontrolled media consumption, or neglect of real life, they all impact our well-being. For this reason, beneficial media literacy is highly relevant. By wisely using social networks and the possibilities offered by innovative technologies, you can benefit your well-being and gain inspiration.

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

Headaches are a widespread affliction affecting people of all ages. Many sufferers seek natural methods to relieve their symptoms. In this context, yoga is gaining increasing importance as a holistic approach. Through a combination of physical exercises, breathing techniques, and meditation, yoga offers a variety of ways to relieve and prevent headaches. The "Downward-Facing Dog" pose is excellent for preventing headaches! ( link ) Causes of headaches The development of headaches is often due to a combination of different factors. Stress plays a key role, as it can lead to muscle tension, especially in the neck and shoulder area. This tension is perceived as a dull, pressing pain. An unhealthy lifestyle, characterized by a lack of exercise, insufficient sleep, and an unbalanced diet, further increases the risk of headaches. Lack of exercise can lead to reduced blood flow and thus insufficient oxygen supply to the brain, which promotes headaches. Lack of sleep impairs the body's regeneration and can increase sensitivity to pain. An unbalanced diet, primarily a lack of essential nutrients, can also contribute to headaches. In addition, external stimuli such as noise, bright light, or intense smells can trigger migraine attacks. Hormonal fluctuations, weather changes, and genetic predisposition are other factors that can contribute to the development of headaches. A comprehensive understanding of these triggers is crucial for developing effective prevention and treatment strategies. How Yoga Helps Relieve Headaches Yoga works on several levels to combat pounding headaches. Targeted asanas (postures) stretch and strengthen tense muscle groups, leading to a reduction in physical tension. Breathing techniques known as pranayama promote deep and conscious breathing, which calms the nervous system and centers the mind. Meditative practices in yoga also support stress reduction and promote increased awareness of one's own body. Regular yoga practice can therefore positively influence the nervous system and improve circulation, which helps relieve headaches. Effective asanas to relieve headaches Certain yoga poses have been shown to be particularly effective in relieving headaches: Child's Pose (Balasana) This gentle forward bend promotes relaxation of the back and mind by providing a gentle stretch of the lower back. From a kneeling position, slowly lower your torso forward until your forehead touches the floor, while your arms are either extended forward or relaxed at your sides. Balasana helps release tension in the back and offers the mind an opportunity to calm down. Downward Facing Dog (Adho Mukha Svanasana) This inversion pose improves blood flow to the brain and helps relieve tension in the shoulders and neck. Starting in a quadruped position, lift your knees off the floor and push your hips up and back, forming an inverted "V." Press your hands firmly into the yoga mat as your heels sink toward the floor. Adho Mukha Svanasana stretches the entire back of your body and promotes circulation, which can help relieve headaches. Legs on the wall (Viparita Karani) This regenerative pose calms the nervous system and reduces stress by relieving pressure on the legs and promoting blood flow to the head. Lie sideways against a wall and swing your legs upwards so they rest vertically against the wall, while your upper body rests relaxed on the floor. A pillow under your pelvis can provide additional comfort. Viparita Karani allows you to harness gravity to promote blood circulation and calm your mind. Head-to-Knee Forward Bend (Janu Sirsasana) This seated forward bend gently stretches the back and relieves tension in the neck and shoulder area. From a seated position, extend one leg straight, while bending the other leg so that the sole of the foot rests on the inner thigh of the extended leg. The torso bends over the extended leg, with the hands grasping the foot or shin. Janu Sirsasana promotes spinal flexibility and helps relieve tension that causes headaches. Breathing techniques (Pranayama) to relieve headaches Breathing exercises play a crucial role in relieving headaches: Alternate Nostril Breathing (Nadi Shodhana) : This technique balances the energy channels and calms the mind by regulating breathing through alternately closing the nostrils. Cooling breath (Shitali Pranayama) : By inhaling through the tongue, the body temperature is lowered and internal stress is reduced. Buzzing Breath (Bhramari Pranayama) : Creating a buzzing sound while exhaling promotes relaxation in the head area. Meditation and mindfulness Meditation and mindfulness are central components of yoga that contribute to pain relief. Regular meditative practice calms the mind and can change the perception of pain. Simple techniques such as focusing on your breath or being aware of the present moment can help reduce headaches and develop a deeper understanding of your physical and emotional states. Integrating yoga into everyday life to prevent headaches To sustainably reap the benefits of yoga, it's important to regularly incorporate yoga exercises and breathing techniques into your daily routine. Even short practice sessions on the yoga mat can help relieve tension and reduce stress. Conscious breathing and short meditation sessions also help prevent headaches. The key is to practice regularly to reap the benefits in the long term. Scientific studies and evidence Numerous scientific studies have examined the effectiveness of yoga in relieving and preventing headaches. A study in the British Journal of Sports Medicine* highlights that yoga can be helpful for depression, anxiety, and chronic pain. These findings underscore the importance of yoga as a complementary therapy for headaches. Precautions and contraindications Despite the many benefits of yoga, caution is advised. Certain asanas or breathing techniques may be contraindicated if performed improperly or due to individual health conditions. It is therefore advisable to consult a doctor if you suffer from chronic or severe headaches and to practice yoga exercises under the guidance of a qualified instructor. This ensures that the exercises are performed correctly and do not cause additional discomfort. Conclusion Yoga offers a holistic approach to headache relief and prevention. Through the combination of asanas, breathing techniques, and meditation, physical and mental tension can be reduced. Integrating yoga into daily life not only promotes overall well-being but can also significantly improve the quality of life for people with recurring headaches. Source: * Martínez-Calderon, J., et al. (2023). "Yoga-based interventions may reduce anxiety symptoms in anxiety disorders and depression symptoms in depressive disorders: a systematic review with meta-analysis and meta-regression." British Journal of Sports Medicine, 57(22), 1442-1450.

Virabhadrasana – Hero Pose or Warrior Pose Are you a hero? Or even a warrior? Most likely, as a child, you firmly resolved to become a true hero, only to lose sight of this goal at some point. What does heroism, or even a warrior, have to do with yoga? Aren't pride and violence things that yoga expressly rejects, and instead teaches humility and nonviolence? In yoga, you encounter the hero pose as an asana that you perform directly after the sun salutation . Here, you'll learn what the hero pose is all about, why it doesn't make you a warrior, and how you can strengthen your personality and body with this asana. The name of the asana goes back to a mythical figure Virabhadrasana, the name of the asana, is Sanskrit. "Bhadra" means "great," and "vira" translates as "hero." But who was this great hero, after whom one of the most important yoga poses is named? Virabhadra was a son of Shiva. In yoga, Virabhadra symbolizes a blessed person with great power. The asana is said to increase your self-confidence and make you courageous. This is how the asana works Virabhadrasana is a strengthening exercise that plays a central role in power yoga . This asana is also often taught in children's yoga classes because it helps children ground themselves. This asana increases your strength and stamina. It is particularly suitable if you want to build your glutes and quadriceps. On an energetic level, Virabhadrasana has a balancing effect. It stimulates your mind and strengthens your courage. In yoga, inertia and ignorance are considered the root causes of many ills. Virabhadrasana is ideal for effectively counteracting these negative qualities. Like all standing poses, Virabhadrasana grounds you and helps you rediscover your inner and outer balance. How to get into the position Virabhadrasana is a strenuous asana that requires not only good body tension, but above all stamina, concentration, and inner calm. Most yoga teachers practice three variations of Virabhadrasana, called Warrior 1, 2, and 3. Yogis often incorporate all three variations into their yoga classes. The starting position for all exercises in the Hero series is the tree pose . For Warrior 1, extend your arms straight and parallel and take a large forward lunge. Make sure your heels are aligned and your knee is over your heel. Rotate your back leg slightly outward and shift your weight onto the outer edge of your foot. Lift your head and gaze up over your hands. If you have neck problems, gaze straight ahead. For Warrior 2, stand in the center of the mat and gaze over your outstretched hand toward the horizon. Step into a wide lunge, keeping your back leg straight and bending your front leg so your knee is directly over your heel. Your hips are parallel to the mat, your back foot slightly turned outward. Extend your arms out wide, keeping your shoulders down. Look forward and enjoy this confidence-boosting exercise. Warrior 3 is a pose for advanced yogis. It requires strength and balance. Come into Warrior 1 and take a few breaths to deepen your concentration. Place your arms on your hips, step your left foot back, and shift your weight onto your right leg. Let your torso sink forward while your back leg reaches up. The goal is for your arms, torso, and leg to be parallel to the floor. Keep your hips straight and hold the pose for a few breaths before switching sides. Image © fizkes

Practicing yoga at home is becoming increasingly popular because it offers flexibility and comfort. With the right equipment, the quality of your yoga practice can be significantly improved. Integrating exercise bikes offers a comprehensive fitness solution. In recent years, practicing yoga at home has become a significant trend. Many people appreciate the flexibility a home practice allows and recognize the benefits of a personalized yoga space. It's important to have the appropriate equipment to enhance your yoga routine and incorporate a selection of quality exercise bikes to help you achieve your fitness goals even more effectively. Benefits of practicing yoga at home Practicing yoga at home offers numerous benefits, especially in terms of flexibility and convenience. You can structure your practice around your own schedule and aren't tied to the set hours of a studio. Furthermore, you have the opportunity to customize your yoga space to create an environment that meets your personal needs. Another advantage is the cost savings compared to studio memberships, as you don't have to pay monthly fees. Working out at home also allows you to practice in a familiar environment, which can be especially beneficial for beginners. Important yoga equipment for home practice To optimize your yoga practice at home, the right accessories are essential. Essential yoga equipment includes a high-quality yoga mat, blocks, straps, and bolsters. These tools will help you perform your asanas correctly and improve your flexibility. Make sure your equipment is made of high-quality materials and, ideally, locally produced. This not only ensures longevity but also promotes sustainability and environmental awareness. The right equipment lays the foundation for a successful and enjoyable home practice. Integrating exercise bikes into your yoga routine Exercise bikes such as bikes or treadmills can be a valuable addition to your yoga practice. By combining cardio with yoga, you achieve a holistic fitness approach that promotes both strength and endurance. Choosing the right exercise bike should be based on your available space and your individual training needs. Many models offer compact designs and quiet operating modes, making them easy to integrate into your yoga space. Furthermore, a well-chosen exercise bike can help you maintain your cardiovascular fitness while reducing stress. Creating a calming yoga environment at home A calming yoga space contributes significantly to the effectiveness of your practice. It's recommended to create an area with natural light and soothing colors to create a relaxing atmosphere. Using incense or essential oils can help to make the space pleasantly scented and positively engage your senses. Music can also contribute to relaxation; choose gentle sounds or nature noises to accompany your meditations or asanas. A tidy space free of unnecessary clutter will also help you stay focused on your practice and minimize distractions. Practical tips for a successful yoga practice at home To achieve long-term success with your home yoga practice, it's important to establish a regular routine and set realistic goals. Online yoga classes or tutorials can help you learn new techniques and add variety to your practice. Always listen to your body and adjust the exercises as needed—this will prevent injuries and promote your well-being. With proper planning and the right equipment , you can begin and enjoy your personal yoga journey. Practicing yoga at home offers a multitude of benefits beyond physical fitness. It promotes mental clarity and helps reduce stress. Being able to practice in a familiar environment can boost confidence and increase motivation. Incorporating exercise bikes into your routine can increase the effectiveness of your exercises and help you develop a balanced fitness program. The right equipment and a well-designed environment are crucial to the success of your yoga practice at home. With commitment and the right attitude, you can fully reap the benefits of yoga and promote a healthy, balanced lifestyle.

How colors can support you during your movement practice! Anyone who has studied energies and colors knows that each color has a different frequency and can therefore have completely different effects on people. Perhaps you yourself associate negative associations with a certain color? Therefore, the colors used in a studio are crucial. The color of the mat can also influence your physical exercise practice. You'll find all the important information about the best colors in this article. Colors and their influence on the human psyche Even if you might not believe it, colors have a significant influence on your emotional and physical well-being. There are colors that calm and relax you, for example, or that excite, activate, or motivate you. We need the different colors to navigate our daily lives. Furthermore, an experiment found that the colors of food can affect human health. When subjects ate only white foods (which contained a normal amount of carbohydrates, fats, proteins, and nutrients) over an extended period, they were more likely to become ill than participants in the control group. In this way, our eyes "eat" with us, so to speak. It is similar with clothing; it also unconsciously sends nonverbal signals to the person you are talking to. Something scientific... Colors contain radiation. They differ in wavelength. To see a color at all, you need light (it doesn't matter whether this is an artificial source like a lamp or the sun). White is the sum of all colors, and this is how light (the radiation) hits an object, and this is how the color appears. There are now two options: The object swallows (absorbs) the color (we now see this as black) The object reflects the color (if everything is reflected, reflected back, then the object is white) For other colors, only a certain proportion is reflected or absorbed. The human eye perceives radiation in the range from 400 nm to 800 nm as colored. If you perceive it in the 400 nm range, it is more blue, while at 800 nm, it is red. What colors can you use for your relaxation room? Color psychology naturally also plays a role in the design of your home or studio. Some colors are considered optimal, while others should be avoided based on individual preferences. In general, muted colors are great. For example, you can use green . If you choose a light green, you can be sure that you'll feel good. The color green is reminiscent of nature, gives a pleasant feeling of relaxation, and helps regulate your nervous system. Furthermore, a room with green walls feels very friendly and pleasant. Of course, you can also choose your yoga mat carefully, whether you're setting up a studio for guided practice sessions or your own relaxation space. Many people prefer a darker shade; consider what works best for your space and how the individual mat colors affect your mind and body. Orange is another color you can easily incorporate into your studio or relaxation area. It has an invigorating and mood-enhancing effect. If you otherwise choose subtle colors, accents of orange can be a real treat. Orange is also said to have the following qualities: invigorating, cheerful, and invigorating. Violet is a great color for adding a touch of sensuality to a room. If you want to relax and feel more in tune with your femininity and zest for life, this color might be the right choice. To balance the colors a little, it's best to use a light beige or gray , which has a calming and harmonizing effect. The color red is great for adding accents. For example, you can choose your meditation cushion in this color. The shade feels very warm and soothing to most people. Red also represents dynamism, power, and increased energy. Of course, red is also associated with love. If you want to improve your own self-confidence or encourage your yogis to do the same, then be sure to incorporate elements of yellow . This color can create very beautiful, soothing feelings, and yellow can also help lift your mood. If you sometimes feel sad in your life, you can create more lightness and joy by wearing yellow clothing. Another great color for your studio is gold , especially if you love a divine glow. Perhaps you know from your own experience that gold-colored objects automatically radiate greater value and are always somehow connected to the divine. You can take advantage of this and integrate golden elements into your space. Furthermore, the color gold can evoke feelings of happiness and gratitude within you. In nature, you could most easily compare this color to the time before sunset. If you feel comfortable in these moments, you should definitely choose gold elements. Those who are content in their lives are automatically happier. You can support this state with the color blue . This shade encourages you and your yogis to be more creative. The color white represents purity and innocence and can, under certain circumstances, be useful for creating balance and a peaceful atmosphere. Whether you want to incorporate black elements into your room is up to you. How do you find the right color? As you've seen, the effect of colors varies greatly. It's up to you to decide which colors are right for your studio. A word of advice: There are no right or wrong colors for your needs. You can rely on your intuition and gut feeling in this regard. If you're unsure, imagine the room with, say, green walls and feel it. You'll intuitively know whether you feel comfortable there. Color palettes with all the colors can also help you make a satisfactory decision. Another good question is : What color do you like? Because you often intuitively like the colors you need and that serve you. You can also use the colors of the chakras as a guide. If, for example, you're always struggling with a particular energy center, you can integrate that color into your studio and your life. With a little patience and sensitivity, you'll feel the effect.

relaxing break during stressful working days Do you sit for hours at work – perhaps even hunched over – and after just a few hours, feel pain in your neck or shoulders and a significant decrease in your ability to concentrate? Many employees, students, or freelancers who sit at a desk can agree. If you're affected by this, you should use the break to connect with your body, improve your focus, and relax sore areas. Learn how yoga can help you in this article. Yoga during your break: Why these exercises improve your well-being! You're probably familiar with the passionate yogis who are already on the mat, moving, and active early in the morning. Others enjoy the quiet evening hours to harmonize their bodies and calm their systems. In addition, the midday break is perfect for moving your tense, tired body, refreshing your mind, and connecting with your soul. Yoga is perfect at lunchtime because This will help you strengthen your concentration and shift the focus of your brain to other areas. You stretch and relax tense parts of your body such as your neck, back or shoulders. You stretch your legs and thus counteract tired legs. your creativity can increase and improve (this is especially important in creative jobs). You turn inwards and can sense how you are doing , what feelings and emotions as well as physical sensations are there. This will help you reduce stress and concentrate and focus on the good things in life. Why is yoga perfect, especially for cognitively demanding jobs? If you sit in front of a screen for several hours, it's not uncommon for you to lose concentration. This is normal and not a big deal. However, to achieve good results in the afternoon, you can use your lunch break to boost your concentration to a new level. Yoga can promote the formation of new neural connections because, during the flow, you train yourself to concentrate on specific exercise sequences and maintain focus. In addition, the asanas strengthen concentration and attention, which is especially essential in mentally demanding jobs. When you practice yoga regularly, the connection between body and mind can be improved – this has a direct impact on your presence in the moment. Yogis also report mental sharpness and an improvement in general cognitive abilities and memory , which are useful in a mentally demanding job. During exercise, other areas of the brain are used, allowing the brain areas used for work to relax. IMPORTANT: Don't forget that, in addition to physical exercises, breathing techniques and meditation also play a significant role in sustaining concentration. Sitting quietly on the cushion can reduce distractions and lengthen attention span. It can also strengthen problem-solving skills. Combining it with intense or gentle breathing techniques results in the brain being supplied with significantly more oxygen and can also calm the mind. What physical exercises support you during your break? Of course, every novice or experienced yogi can observe what kind of yoga session they need at lunchtime. Some prefer a more tranquil sequence, while others desire a more dynamic flow to prepare well for the second half of the day. It's best to try out different options to figure out what you need. Of course, your needs can change constantly, so you can re-evaluate each day to see what works for you specifically on that day. In general, the following mat exercises are ideal for lunchtime: Child's Pose is perfect for inviting relaxation. It also helps reduce stress and let go. Anyone suffering from tension should definitely incorporate this pose. The tree pose is designed to increase balance, strengthen focus, and improve concentration. So, if you're suffering from reduced attention span and have trouble maintaining focus, try this exercise. If, on the other hand, you want to improve your self-confidence and steadiness, the Warrior Pose is a good option. Here you can strengthen your inner self, find balance, and improve your self-confidence. Downward-facing dog helps you stretch your back and the backs of your legs and ground yourself. The lunge with your knee resting on the mat helps you stretch your hip flexors. These tend to shorten, especially during sedentary activities, which in turn negatively impacts mobility. Yin poses , held for a particularly long time, are ideal for loosening tired tissue and stretching the fascia. If your break is longer and you desire deep relaxation and a clear head, then consider gentle Yin Yoga sessions. What should you keep in mind if you want to practice yoga to combat stress and improve concentration? The most important thing is that you always listen to your gut and, especially in stressful jobs, make sure that yoga moments don't cause you additional stress. It's better to do fewer exercises and plan enough time for them. It shouldn't be a quick process of working through various poses. Be sure to wear comfortable clothing to help you transition more smoothly into the exercises and feel completely comfortable. Observe yourself and your body to see whether it is more comfortable for you to eat a little something before or after your yoga breaks. Drink enough, especially when doing strenuous exercise. If you find it difficult to stick with it, take the opportunity to ask other colleagues at work if you can practice yoga together. Find a space where you can practice your asanas in peace. Perhaps your office is large enough, or there's another room you can use. Perhaps your department head or manager would be willing to set up a space for anyone who would like to use their break to exercise. You can also book a class that takes place during your break. Have you tried yoga during your break? If so, what benefits have you noticed?

This is how it works Losing weight isn't just a matter of aesthetics, but also of health. Many crash diets and quick weight-loss methods promise rapid results, but are often risky and rarely lead to a lasting weight loss. Healthy weight loss, on the other hand, promotes well-being, reduces the risk of chronic diseases, and supports a sustainable lifestyle. How does healthy weight loss work? A guide. Losing weight and keeping it off: the basics Healthy weight loss is based on a balanced diet and a correspondingly appropriate calorie intake. Protein, carbohydrates, and fats should not be neglected; they should simply be consumed in the right amounts. Energy balance is the key: By creating a calorie deficit, where fewer calories are consumed than burned, the body gradually reduces its weight. No one should drastically reduce calories; instead, a moderate deficit should be created through a combination of a healthy diet and regular exercise. To prevent deficiencies , it is also important to always consume sufficient vitamins and minerals. Proper dietary change: the key to success Anyone who eats mainly sugary, processed foods and junk food should switch to other, particularly healthy foods while losing weight: fruits, vegetables, whole grain products, and lean meats. Of course, it's difficult to integrate a new diet, which is why the transition to a healthy diet is best done gradually. This cautious change helps the body gradually get used to the new eating habits and prevent cravings. To avoid resisting temptation, it helps to plan and prepare meals. Along with the new diet, it's important to drink enough to support your metabolism and promote feelings of satiety . The good thing is: a varied and colorful diet ultimately ensures more enjoyment and motivation when eating and leads to a more relaxed state in the long term. Meal replacement: a practical additional option Meal replacement products are specially developed foods that replace one or more meals a day while still providing sufficient nutrients. The advantage of meal replacement products is their ease of use and the ability to control calorie intake. They are ideal for people with hectic lifestyles who still want to keep an eye on their weight loss. However, these products should not be seen as a complete replacement, but rather as a support during the transition to a healthier diet. When selecting meal replacement products, it is important to pay attention to quality and nutrient density. Vegans and vegetarians can now also enjoy a wide range of replacement products and do not have to sacrifice anything. Becoming consciously active: regular exercise and sport for weight loss It's well known that exercise burns calories, strengthens muscles, and improves overall fitness. Accordingly, sufficient exercise is important to achieve your desired weight at a healthy level. Different types of exercise offer different benefits: endurance sports such as running or cycling increase endurance, while strength training builds muscle mass and increases your basal metabolic rate. A balanced fitness program should also include both cardio and strength training to strengthen the body overall. Furthermore, yoga or Pilates can promote flexibility and mental well-being. And if you have trouble getting up and putting on your trainers, you can exercise in a group or with a training partner. This can act as a motivational booster and provide additional motivation.

Yoga for families – the benefits of practicing together Do you love yoga and want to continue practicing despite having children? Many mothers and fathers feel the same way. The good thing is that yoga is suitable for all ages, and you can involve your children from an early age. This way, everyone benefits from the effects of Buddhist asanas. Thanks to the specific postures, even children can bring more well-being into their own systems and become calmer, more relaxed, and more focused. This article explains what you should consider when practicing together and the associated benefits. Is yoga also good for children? More and more conscious parents are asking whether asanas can be beneficial for their own children. The answer, as already indicated in the introduction, is yes. The effect of Buddhist physical exercises is holistic. Thus, the postures affect the body, mind, and soul – and not just in adults. Does your child suffer from constant illnesses and rarely escape a virus? Then it's important to strengthen your child's immune system. Yoga can be a beneficial form of exercise to achieve a positive effect. If your child sits in school all day, it's recommended to compensate for this lack of movement. More dynamic flow exercises can be the solution. Muscle flexibility is increased and children can also become stronger overall. Kids are often very emotional (angry, sad, etc.), which is absolutely okay. At the same time, they can learn how to deal with emotions properly. Body postures can help bring movement into their system and get emotions flowing. If your child is constantly stressed or overwhelmed with their own school commitments, it is good to sit on a meditation cushion and listen to gentle meditation journeys or take a few soothing breaths. These benefits that come with regular practice speak in favor of incorporating it more often into everyday family life. Stressful family life: How can yoga be incorporated? Tight to-do lists, lots of homework, long school days, and the stressful workload of adults – such a family routine often feels chaotic with numerous responsibilities. It's precisely during these times that it's so important for the whole family to find peace and quiet through various practices. Do you and your family recognize this? Then it's important that you sit down together and (depending on the children's age) make a plan. Even younger children can and should have a say. For many traditional and modern families, the weekend is almost the only time they can do something together. This time can also be used for family yoga. Children benefit from rituals and routines. For example, you could start Saturday and Sunday with a yoga session. Children get used to it and, just like their parents, develop a sense of enjoyment and fun. Yoga can also be practiced regularly during the week. This depends entirely on your daily routine and all your schedule. A good idea might be to practice yoga for 5-15 minutes shortly before bedtime. This can be achieved even on stressful days. The rule here is: It is better to practice asanas for five minutes than to do nothing. It's also important that the children are introduced to it in a playful way and that it feels enjoyable. It shouldn't become an additional, annoying to-do for the family, but rather a relaxing experience. What should adults consider when planning parent-child yoga? First, it's important to consider the children's ages. Of course, a three-year-old won't enjoy holding a pose for as long as a nine-year-old. Therefore, adults should treat the child with care and love, even if they don't feel like it. It's important to openly communicate that the child can engage in other activities (e.g., painting, etc.) while the adults practice yoga. Secondly, the right tools must be provided. This is the only way to get things done. Therefore, it's advisable to have everything in one place, so that the excuse "it takes so long to set everything up" doesn't hold up. Mats , pillows, blankets, perhaps essential oils and a diffuser, as well as comfortable clothing, can be laid out. Gentle sounds during meditation can provide more relaxation for children and adults. The appointment can also be entered into the parents' shared calendar on their smartphones to ensure adherence. A general family calendar on paper with the yoga sessions entered can also help ensure adherence to the schedule. The yoga poses should, of course, be chosen so that children can participate. Parents demonstrate, and the children can practice along. There are now even YouTube channels that show children's yoga. This allows parents to practice these poses together with their children. Everything can be done playfully. Forget expectations and be happy when your child practices a little, even if they don't do all the exercises perfectly. Your daughter or son should have fun and enjoy the time spent together – because that's the most important aspect. Always make sure that your child feels comfortable and that his or her statements are taken seriously. At the end of the practice, a short meditation perfectly rounds off the session. There are wonderful audio stories to strengthen mindfulness. You can also use gentle sounds and close your eyes for half a minute or a little longer, breathing deeply in and out. Have you tried parent-child yoga before? If so, how was it for you?

The best tips You feel good about your life, and therefore, yoga practice, including other relaxation techniques, is a daily highlight for you. During good times, you're usually motivated to do something good for yourself. But what if you're feeling really bad? Does yoga help during these times too? In general, Buddhist asanas, combined with pranayama and meditation, are always a good tool for connecting with yourself and letting go of negative experiences. We'll explain how yoga and other tools can support you effectively and effectively. What should you do if your condition worsens? Everyone goes through difficult times in life. The reasons are always varied: many are struggling with the current crisis and its consequences; others have suffered a major loss in their family or received a negative diagnosis themselves. So, it's no surprise if you suddenly feel insecure, uncomfortable, sad, disappointed, powerless, or helpless. You have to deal with these depressing feelings first, and you should take your time to do so. We often try to avoid the situation by deliberately turning a blind eye and distracting ourselves or numbing ourselves (e.g., with alcohol, drugs, etc.). You can probably imagine that this isn't the right approach. How do you emerge from crises unscathed? People work differently, so one tip might work well for you while it doesn't work at all for another. Therefore, you should give yourself time to apply and try out different methods and solutions. 1. Combination solution: Yoga and Pranayama Yogis swear that time on the mat can be supportive for any kind of psychological, physical, or mental ailment. Of course, you should try it out for yourself to get an authentic impression of the potential changes. The advantage of yoga is that you're not just performing mindless physical exercises, but are simultaneously focusing on your breath . This has a calming effect on your entire nervous system. When you're internally calm, you react to external circumstances completely differently, and stress is reduced. In addition, the yogic teachings contain other elements that can help you on your path. There are far more types of yoga than just those that involve a dynamic flow or a few static exercises. Raja Yoga, for example, is characterized by elements that allow one to step out of the here and now and follow the path of enlightenment (= Raja Yoga). In Jnana Yoga, you'll deepen your knowledge of the yogic scriptures: This knowledge isn't just learned theoretically, but also applied practically. You'll gain new insights that can guide you on your path. Furthermore, devotion to God ( Bhakti Yoga ) is an essential aspect in order to be able to devote yourself more to the here and now and to trust. You'll realize that yogic teachings offer many elements to prepare you for life. You'll also learn skills to cope with difficult phases in your life. The following yoga exercises can support you: Balasana (Child's Pose) Tadasana (Mountain Pose) Warriors I and II 2. Meditation and physical relaxation Meditation can and should be part of your yoga practice. Spending time on the cushion calms your mind, helps you focus, and reduces insecurities, fears, and worries. Most people find it difficult to truly relax and simply sit still. Then the following elements can help: previous workout on the yoga mat a walk in the forest and lots of fresh air intensive breathing exercise The environment should be quiet and not disturbing (too loud, too many pictures, too many impressions, mobile phone next to you, etc.) gentle, calming music or binaural beats to achieve even deeper relaxation thanks to different frequencies essential oils such as ylang ylang, lavender, clary sage, rosemary, etc. Consciously looking around the room can help you arrive in the now Focusing on your body and the pull of the earth can make you feel heavier and therefore more grounded. An initial grounding meditation is good for making you feel more secure and comfortable. (Imagine roots growing from your buttocks, allowing all the bad to flow out of your body and energy field.) 3. Positive resolutions – positive mindset In addition to the tips mentioned above, a positive mental framework helps you to escape from personal or general crises (such as the Corona crisis). Of course, this isn't always easy, especially if you've had many bad experiences and feel very mentally unstable. You should definitely have this condition professionally assessed by a psychologist or psychiatrist. Otherwise, simple tools can help in everyday life: Essential oils such as citrus or clary sage help you focus on new ideas and impulses and improve your mood. They can also increase inner calm in difficult situations. Ceremonial cocoa supports you with numerous nutrients, endorphins and theobromine, which wakes you up – more gently than coffee. Gratitude journal in which you write down all the beautiful experiences and feelings to focus on the positive. Set a beneficial intention for the day in the morning (for example, love and happiness) Say affirmations (I am valuable, I am wonderful...) 4. Inner work To truly work on your issues sustainably, it's important to recognize inner beliefs and transform them if they're negative or blocking. This will increase your authentic connection to yourself, and you'll find that you're automatically better able to deal with negative messages because your resilience increases. You can do the work with a therapist or coach. How do you manage external crises? Do you regularly practice yoga or breathing techniques to maintain a positive outlook?

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

Discover the diverse effects of tongue yoga The stress of everyday life often leaves us feeling overwhelmed or particularly exhausted. Often, we even feel so psychologically stressed that the symptoms also manifest themselves physically. If this is the case for you, you should definitely find everyday techniques that support you in feeling completely comfortable in your body. In this article, we'll explain everything about tongue yoga and how you can use it for yourself. What is a tongue mudra? Various techniques can help you connect more with yourself and your inner self. One such technique is the so-called tongue mudra, where the focus is on your tongue. This is an exercise for awakening and directing your life energy – for greater well-being. Mudras are specific postures of your body or hands that help focus energy. They are an important part of Kundalini Yoga. Bandhas , on the other hand, are postures or locks that help store life force in your body or certain centers. The tongue mudras are among the small mudras, which are divided into different types. What tongue mudras are there? If you would like to integrate this technique into your everyday life, you should be aware of the variety and the particularly large selection of different tongue mudras. a) Small Khechari Mudra, also known as Tongue Khechari For this technique, sit on your yoga cushion and breathe deeply. Arrive in this space and place your tongue back. The tip of your tongue should be moved all the way back to the soft part of your palate. You'll find this technique in Hatha Yoga practice. What's special about this technique is that it not only stimulates your throat chakra, but also your third-eye chakra and crown chakra. So, if you have problems with the flow of energy in the upper chakras, this exercise is ideal for that. To intensify the practice, you can focus on your third eye during the exercise. Observe how you feel after performing the technique and whether you can better perceive the flow of energy in your body. If you want to intensify this practice, you can also practice the large Khechari mudra (one of the throat mudras). In this position, you not only retract your tongue but also tilt your head backward. Important to know: This technique paves the way for you to get to know yourself better and to connect more easily with the wisdom of your divinity (through the opening of the upper chakras). You should incorporate this exercise regularly into your daily routine (whether during breaks, meditation, yoga sessions, etc.). Keep checking back and observing how this technique affects your health. b) Jihva Bandha In this mudra, you place the tip of your tongue against your upper incisors. The advantage of this position is that no air escapes, and the energy flows only upwards, not downwards. This technique also stimulates the throat chakra, the brow chakra, and the crown chakra. Practice as follows: Sit upright on your yoga mat and exhale. As you inhale, take in a large amount of air and hold it. Place the tip/top of your tongue on the roof of your mouth and suck it back a little. The throat is slightly constricted (roughly like swallowing). Hold this position for as long as you want to hold your breath. Practice this technique several times and see how it affects you. If you notice a difference over time, you can use it whenever you need to hold your breath. c) Nabho Mudra This is the so-called Sky Mudra. This technique involves raising your tongue and touching certain points on the roof of your mouth. A distinction is made between the following mudras: Front Nabho Mudra : This activates the brow chakra. You'll find this point about one centimeter in front of your front teeth. Experiment a bit until you find the spot—the goal should be to be able to perceive your third eye when touching this point. Back Nabho Mudra : This activates your throat chakra and is also called Khechari Mudra (see above). Middle/Upper Nabho Mudra : If you want to stimulate the crown chakra, this technique is perfect. To do this, press the tip of your tongue vertically upwards into the center of your palate. Keep trying until you feel it. If it doesn't work at all, that's okay; try again later. If you would like to practice further, there are more mudras for you: Left Nabho Mudra (this technique helps you open the right nostril. To do this, place the tip of your tongue to the left of the roof of your mouth) Right Nabho Mudra (helps to open your left nostril by touching the right part of the palate with the tip of your tongue) Dynamic Nabho Mudra (here your tongue touches the entire palate to open all three chakras) Important to know... These are valuable exercises that you can incorporate into your daily routine, similar to breathing techniques. Practice regularly to achieve lasting results. If you don't feel everything right away, that's perfectly okay and normal. Keep practicing and be patient. Which tongue mudra is your favorite? What effects does it produce?

The Role of Alignment in Yoga – An Overview The correct practice of asanas is essential for yoga to feel good and for the desired effect on body, mind, and soul. In this context, proper alignment is essential for achieving the best possible results. In this article, we'll explain what this means and how you can use it to your advantage. 1. Definition of alignment in yoga In general, alignment in yoga refers to the correct physical alignment of the various asanas. Various yoga props can be used to achieve this. For example, yoga blocks help ensure the correct execution of the posture. Cushions, straps, and other aids can also be helpful in performing certain exercises correctly. 2. The importance of alignment in yoga Those who practice on the mat for an extended period without a yoga instructor and do not perform the exercises correctly may experience problems. Therefore, it is important to educate yourself on this topic and how to practice correctly. Common problems include meniscus damage or impingement syndrome (the entrapment of muscles and tendons within a joint). This can lead to various spinal injuries, among other things. This includes, for example, straight lines in certain postures. There are no fixed structures, and equally, it's not about achieving the perfect, picture-perfect shape you see in photos. What's important is that your joints, muscles, and ligaments are protected. 3. How to apply alignment in your practice! There are various areas of the body where you can recognize alignment in yoga practice. Learn more in the following section: The pelvic floor is very helpful in determining alignment. This is where you can immediately identify imbalances in movement and work on them. Those who practice the upright standing pose (Tadasana) can recognize this there. The general rule is that you should perform the movements from the pelvic floor—even though many could be performed by other parts of the body. If you manage to do this correctly, you will avoid certain physical discomfort in other parts of the body. Generally speaking, if you remain in positions with an upright upper body, your pelvis should be upright. Doing this correctly protects your joints, muscles, and ligaments. In correctly performed yoga practice, the knees must also be evenly loaded. This is especially true in standing poses like Warrior Pose. The knee should not be bent beyond 90 degrees. To ensure this, the thighs must be bent slightly outward. In other standing poses, such as Extended Side Angle Pose (Parshvakonasana) or Horseman Pose (Ashva Sanchalana), the knee should not be placed more than vertically above the ankle. In this case, less is often more. In Chair Pose (Utkatasana), it is important for the joints that you do not bend the knees too far forward; instead, work with the pelvis (move it back). The position of the feet is particularly important during yoga practice, as it affects the entire body. In Tadasana (Mountain Pose), for example, they should be facing forward. The back and shoulders play a central role. For example, the shoulders should never be pulled toward the ears. During various asanas, the back must be lengthened, for example, in downward dog. When practicing backbends, the lumbar and cervical spine must not be bent. When performing forward bends, make sure to do so from the hips. In Alignment Yoga, the neck must always feel free; it must not be bent. 4. The effects of alignment on the body In alignment yoga, the goal is to avoid the consequences of incorrect asanas. Therefore, as a yoga beginner, it's advisable to enroll in a class where you'll experience this practice in detail. This way, you can be sure that you're doing something good for your entire system. Knowing these basics ensures that no long-lasting physical discomfort will develop. You'll also benefit from the best possible effects on your body: Your body will be stretched, strengthened, and revitalized – without pain in your joints, tendons, or ligaments. 5. The benefits of proper alignment If you want to truly enjoy your life and stay fit and vital, you should practice yoga daily. In this case, it's important to know the correct postures. Pain or other physical symptoms, for example, caused by incorrect postures, have a direct impact on your mental health. Therefore, the advantage of alignment also lies in its ability to sustainably strengthen your overall well-being. You'll go through your day energized and suffer no negative consequences from incorrect alignment. To best round off your yoga class, you can take a few deep breaths on the cushion and reflect. This is especially useful if you're new to the practice and don't yet know your body very well. This strengthens your access to your inner voice. Further advantages are: Harmony throughout the system Mindfulness and concentration are trained (through clear instructions) perception is improved Thanks to these different exercises you will learn that you are more than just your physical body Have you practiced this before? If so, what are your experiences with correctly performing the exercises?