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?

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.

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.

Do you want to get pregnant and have a child? With hormone yoga, you can support your body in achieving hormonal balance and increasing your fertility. We'll explain how hormone yoga works, how it can help you on your path to pregnancy, and also introduce you to two yoga exercises to try. Image by StockSnap on Pixabay Yoga and hormones What may sound almost unbelievable at first has actually been proven by various studies. Yoga can influence our hormonal balance and counteract its imbalance. If this holistic bodywork is practiced regularly, stress is reduced, depression can disappear, and overall body image improves. So, if you're hoping to have a baby, various exercises can help you on your path to increased fertility and thus pregnancy. Regular practice is important to achieve lasting results. Yoga takes the pressure off you A pregnancy is always a small miracle. Only when many factors interact perfectly is an egg fertilized and begins its long journey in the woman's womb. Even if, from a medical perspective, everything is perfectly fine physically and, theoretically, nothing stands in the way of conception, it can take several months before a baby is announced. This can put a strain on the relationship and increase the pressure. This means pure stress for the mind and body and, in the worst case, can lead to depression. Yoga and meditation take away the pressure and help you approach the desire to have children in a more relaxed manner. Nature will find its way and will fulfill your wish to have children when your body is ready. Which yoga for those trying to conceive? To become pregnant, it's a good idea to engage in hormone yoga specifically for women, also known as fertility yoga. This holistic program was developed by Brazilian Dinah Rodrigues. It's designed to help yogis successfully combat hormonal problems such as stress, headaches, or menopausal symptoms. Hormone yoga also helps balance hormonal imbalances when trying to conceive. You can find more information about hormone yoga here . Image by Please Don't sell My Artwork AS IS on Pixabay How a hormone yoga class works Dinah Rodrigues, together with her gynecologist, developed a special series of exercises for this purpose in 1992. The order of the yoga exercises is precisely defined. Warm-up : Dynamic stretching and warm-up exercises are common at the beginning. These loosen up the entire body and gently prepare it for the following exercises. Hormone Yoga Exercises : The sequence of exercises in Hormone Yoga is always the same. The series lasts approximately 30 minutes and includes about 20 exercises that affect hormone balance. Meditation : As is typical in yoga, the class concludes with a guided meditation. The final relaxation (Shavasana) brings peace and relaxation to the body. How fertility yoga works To influence a woman's hormones and thus increase fertility, hormone yoga must be practiced regularly and over a longer period of time. It's best to practice three times a week to reap the benefits. Don't put yourself under pressure or expect too much, as it will take several months for the effects to be felt on your body. Positive effects of fertility yoga on women: Stress is reduced relieves psychological pressure the cycle can be regulated Hormone production is stimulated hormonal imbalance is balanced Developing good body awareness Blood pressure is lowered Image by Please Don't sell My Artwork AS IS on Pixabay When you should not practice hormone yoga Even if the desire to have a child is very strong, the special exercises from Hormone Yoga may only be practiced if the following does not apply to you: existing pregnancy unexplained abdominal pain hormone-induced breast cancer You recently had abdominal surgery advanced endometriosis large fibroids Inflammation in the abdominal cavity severe osteoporosis acute heart disease Fertility Yoga: 2 Exercises Hormone yoga for fertility enhancement is a blend of elements of Hatha Yoga and Kundalini Yoga combined with Tibetan healing methods. In total, there are around 20 different exercises that specifically stimulate glands and organs. Many yoga studios now offer this special style of yoga. There are also various online options for benefiting from hormone yoga. These two exercises give you a first insight into the world of fertility yoga: Janu Shirshasana (Head-to-Knee Pose) Sit comfortably on your yoga mat . Straighten your back and ensure your chest is lifted. Relax your shoulders, and place your hands next to your hips. Extend one leg and grasp the foot with your hands. Bring your upper body forward, and bring your head toward your knee. Stay in this position for at least 5 breaths. Then, with a straight back and extended arms, rise back up and repeat the yoga exercise on the other side. Supta Virasana (the reclining hero) Lie on your back on your yoga mat . Bend your knees and bring your lower legs alongside your body. Your buttocks should be between your feet, which should be facing backward. You can either rest your arms relaxed at your sides or raise them above your head and hold your elbows. You will feel an intense stretch. If the stretch is too intense for you, place a meditation cushion under your back for support. Note: Yoga has been proven to influence hormone levels. However, it's not a cure-all. If you have the desire to become pregnant, it can be a helpful tool to influence your hormones. However, you shouldn't consider it a guarantee of pregnancy. If it's medically impossible, unfortunately, yoga won't help you get pregnant. Are you currently considering trying to conceive? Have you tried hormone yoga to support your body's pregnancy journey? We'd love to hear about your experiences! Image by StockSnap on Pixabay

Cat-Cow Yoga Pose (Chakravakasana) Image by Here and now, unfortunately, ends my journey on Pixabay on Pixabay Hardly any yoga class is complete without the presence of a cat and a cow. It's a true miracle cure for back pain and tension. By alternating between a hunched back and a hollow back, you'll release all tension and become completely at peace with yourself. If you sit at a desk a lot for work, this yoga exercise will help you quickly relieve tension in your back. We'll explain the asana step by step and demonstrate its benefits. We'll also show you various variations so you can practice the exercise while sitting or standing. Cat-Cow Exercise: the Effect Beginners and advanced yoga practitioners alike benefit from the Cat-Cow pose. It's an effective exercise for easily mobilizing the back and quickly releasing tension. This is how the cat-cow exercise works: Tensions along the spine are released Back is strengthened Joints are strengthened Back pain is relieved the body becomes more flexible the lungs become freer the neck and neck muscles are relaxed Cat-Cow Exercise Important: If you have neck or cervical spine problems, you should keep your head straight throughout the exercise. First, assume the quadruped position. Place your hands below your shoulders. Spread your fingers wide to ensure a stable stance. Ideally, your body weight should rest on your thumb and index finger. Now place your feet hip-width apart on the yoga mat . Your thighs should be directly below your hips. Make sure your weight is evenly distributed between your hands and knees. Your head forms an extension of your spine, and you look down at your mat. Your back is in a neutral position. Take a deep breath and begin the cat pose. With your next exhalation, round your back, vertebra by vertebra. Try to pull yourself toward the ceiling as far as possible. As you do so, pull your head toward your chest and tilt your pelvis. Now take a deep breath and assume the opposite position, the cow pose. Arch your back downward, pull your shoulders back slightly, and raise your head as far as you feel comfortable. Your gaze should be directed upward. Exhale consciously and return to Cat Pose. With your next exhalation, return to Cow Pose. Repeat the exercise a few times, making sure you're in the flow. Cat-Cow sitting Even while sitting, you can do something good for your spine with this yoga exercise! If you have knee problems, this is a good alternative. The great thing is that you can do this exercise almost anywhere. Whether in the office , in the car, or on the train: your back and spine will appreciate the relaxation. This is how cat-cow works while sitting: Sit up straight and place your legs parallel to each other. They shouldn't touch. Your arms are completely relaxed. Rest your hands comfortably on your thighs. Inhale consciously and slowly arch your back. Once you've reached this position, raise your head and look toward the ceiling. Exhale consciously and round your back. Round your back, vertebra by vertebra. Lower your head and look toward your belly button. Repeat the process several times until you feel relaxation in your back and neck. End the exercise by inhaling and sitting upright in the chair, just as you did at the beginning. Cat-Cow standing If you want to practice the yoga exercise while standing, there is also a variation here: Place your feet slightly apart, knees slightly bent. You should have a firm stance on the floor or mat . Now raise your arms to your sides at shoulder height. Bend your arms and point your forearms upward at 90 degrees, palms facing inward. Inhale consciously and slowly arch your back. Pull your shoulders back and down, opening your chest. Exhale consciously and round your back, vertebra by vertebra. Stretch your arms forward at head height, hands fanned out, and fingertips lightly touching. Repeat the yoga exercise several times and then return to a neutral position. What are your experiences with the cat-cow pose? Did it help you relieve pressure on your spine and back pain? We look forward to your comments!

Tiriang Mukhottanasana is one of the asanas that all new yoga students look down on with envy, as they feel they are nowhere near capable of assuming such a pose. It's one of the most visually fascinating and demanding poses, challenging both student and master. The essence of this asana is to arch your back backward so that you form a circle to the back of your knees and can remain meditatively in this "P" pose. Sound fascinating? We'll tell you how to do this pose. Tiriang Mukhottanasana - The master pose for enlightenment seekers Open powerful chakras with the masterful Tiriang Mukhottanasana Roughly translated, Tiriang Mukhottanasana means something like "overhead facing intense stretching asana," and this simple name actually describes very well what the whole thing looks like in the end. Have you ever wished you had eyes on your back? With this pose, you'll achieve your goal. All jokes aside, Tiriang Mukhottanasana will earn you the utmost respect for the yogis who effortlessly get into and hold this position. What initially looks like a continuation of a headstand is a real challenge for balance and the back. Therefore, Tiriang Mukhottanasana is strongly discouraged if you have existing back injuries, disc problems, or have ever had a "lumbago." The "P" described above, which you form with your body at the end, activates the crown chakra , heart chakra , throat chakra, and brow chakra , often referred to as the third eye. These important chakras can fully open through this asana and sharpen your perception. The senses of hearing and touch are particularly stimulated. The sixth sense, which is meant to be opened by the ajna, can give you visions and higher perceptions. First, however, Tiriang Mukhottanasana is pure self-care. Only with a lot of practice, balance, and calm will you reach a state where you can perform Tiriang Mukhottanasana effortlessly. We recommend only practicing this asana when you are not under stress. How to take Tiriang Mukhottanasana Different schools employ different methods for performing Tiriang Mukhottanasana. As a beginner, you should only fully master this asana after many attempts and after holding a few back-strengthening poses. Since there's a risk of transitioning from the middle position into a headstand, a classmate or teacher can assist you at the beginning. Stand upright at the front of the mat , loosen your muscles, and slowly bend your back and neck backwards. Hold the semicircle briefly in the air, keeping your knees straight. Only when your body is horizontal in the air and your neck is stretched straight through the neck muscles do you place both hands at hip height and carefully begin to bend your knees. Bending too quickly can cause you to fall backwards. Move your hands up to your chest and then over your head towards the floor. Change your grip so that you can see your heels and your thumb is pointing upwards on your leg. Both hands simultaneously move up the back of your legs. Keep your gaze on your heels to relax the neck muscles . The grip is gradually reduced to just below your knees. Now hold Tiriang Mukhottanasana and lift your neck slightly to focus your gaze on the area behind you instead of the floor. Don't hold the pose for too long. If you experience severe pain, immediately release the pose upwards. Caution: Never simply lower yourself downwards, as this can cause injury to the neck area. Mastering the Tiriang Mukhottanasana This asana is a pose that will show you that you have complete control over your body and, therefore, your life. The asana is meditative for those who truly master it. You can set it as a goal you want to achieve as a yoga student. Image © byheaven / 123rf.com Link recommendation: Article on the topic of relieving tension

Through the Triang Mukhaikapada Paschimottanasana position, you can activate your navel chakra, the Manipura , and thus gain new strength. However, this classic Ashtara Yoga pose is not for beginners and demands a lot from your body. Mastering Triang Mukhaikapada Paschimottanasana correctly means keeping your muscles and tendons under control so that, with sufficient stretching, pain reflexes are not triggered. We'll tell you what to watch out for in this pose. Triang Mukhaikapada Paschimottanasana - More energy for your life What is Triang Mukhaikapada Paschimottanasana? The origin of the name Triang Mukhaikapada Paschimottanasana, like all Ashtara poses, lies in the way it is performed. Triang: three parts, Mukhaikapada: facing one leg, Paschim: facing west or with the back up, Ottana: stretched, Asana: pose. From this name, it's easy to deduce what the pose looks like in the final stages. With one leg bent and the other straight, grasp the front foot and bend toward the floor. For advanced yoga students, this sitting position sounds easier than it actually is; for beginners, the resistance begins at the latest when you bend toward the foot. In Triang Mukhaikapada Paschimottanasana, the focus of the movement is on the abdominal region. It primarily engages strong abdominal muscles with as little belly fat as possible to reduce resistance. At the same time, the thighs are heavily loaded and the Achilles tendon is stretched. Triang Mukhaikapada Paschimottanasana is not a pose you should start a workout routine or session with. Without warming up and practicing easier asanas, this pose is almost impossible and will overstrain your tendons. Therefore, as with many challenging yoga poses, it's important to check yourself to see how strong your body's resistance is and whether the initial pain from the stretch subsides. If it doesn't, you shouldn't hold this pose. How to get into Triang Mukhaikapada Paschimottanasana There are different ways to perform Triang Mukhaikapada Paschimottanasana. The most comfortable way to prepare your body for the movement is as follows. First, kneel on the yoga mat and sit back into a sitting position, clasping both knees in front of your chest with your arms. Now, with the help of one hand, gently pull your right leg back. Grasping the shin muscle will keep the leg straight and prevent it from becoming awkwardly bent. The leg should rest beneath you so that your thighs form a flat surface, as if you were still sitting. Now move this leg slightly to the side until your bottom is sitting on the floor. While sitting, stretch out the other leg forward. Make sure that you do this slowly, otherwise it will be difficult to maintain your balance. Do not let the left leg tip to the side; the foot must be straight at the end and should only be resting on the heel. Wiggle your toes slightly to keep the foot in action. If the leg falls asleep in this pose, it will be uncomfortable for the thigh muscles . Check whether you are still sitting on the floor or whether your right leg has wandered back towards your body. Only when both legs are in the correct position do you lean straight forward as usual, so that your back is slightly bent rather than hunched. Depending on your range of motion, you can lie completely on your left leg and hold the foot, or stretch as far as possible. At the end of the asana, release it backward rather than forward, until you are sitting on both lower legs or the soles of your feet. Benefits of Triang Mukhaikapada Paschimottanasana Triang Mukhaikapada Paschimottanasana directly targets the navel chakra. With regular practice, this asana can give you the perfect energy boost for your day. Image © dimol / 123rf.com

Could any pose be more graceful than Ubhaya Padangusthasana? In a suspended position, the yogi holds only the bound toes of his outstretched legs and elegantly balances his body. Externally and internally, the pose is a balance that emphasizes equilibrium and harmony. Discovering and maintaining balance is something we need not only in yoga practice, but also in our daily lives, both at home and at work. Here you can learn more about this beautiful asana, which even beginners can attempt with some relaxation. Why not give it a try? Ubhaya Padangusthasana Grace to the big toes Sanskrit name gives us valuable clues In yoga, asanas often have names that describe what a pose looks like. This is also the case with this asana. "Ubhaya" means "both," "pada" is the "foot," "angustha" means "toe" or "finger," and "asana," as you probably already know, is the word for "exercise" or "pose" in yoga. Ubhaya Padangusthasana is the pose in which the feet on the same side are bound with the fingers. In English, this asana is also called "Double Big Toe Pose." Requirements for the Asana As you can easily see, balance is a key prerequisite for Ubhaya Padangusthasana. You can also achieve balance for this pose by simply grounding yourself on your buttocks and squatting your legs. Don't tie your toes, but simply place your hands loosely on your lower legs. As you roll back to your mat in this position to regain balance, gently massage your back. You can also try rolling with your toes tied but your legs bent. For Ubhaya Padangusthasana, you also need abdominal strength, which you can continually develop through various exercises. Flexibility in the back and inner thighs is important for extending your legs. Gentle stretching exercises are recommended here. Triangle Pose is particularly well-suited for this. Trying Ubhaya Padangusthasana for the first time Sit on your mat. Stretch yourself upright so that the crown of your head can reach its highest. At the same time, ground yourself. Now bend your legs so that your knees are bent. Grab your big toes. Gently lift your feet off the floor. Important: Make sure your core is stable. Engage your stomach and lower back, and keep your hips stable. Once you've found your balance, slowly extend your legs so that you're floating in the air with straight legs. Continue breathing evenly. If you haven't yet reached the necessary stretch, that's okay. This pose is also beneficial if your legs are still slightly bent. Discover the benefits of Ubhaya Padangusthasana The strength from your core makes the pose possible. You'll already feel the strengthening of your core muscles, your stomach and back, when you first assume the asana. This strengthening stabilizes the spine and can improve posture. The often shortened muscles of the back of the thighs are sustainably stretched. The shoulders and upper back also receive a gentle stretch. Ubhaya Padangusthasana is well-suited to activating the energies in your body and awakening you. Therefore, this pose is also a great way to start an energetic day. The Muladhara and Svadisthana chakras are stimulated by this exercise. The balance this asana provides will accompany you throughout the day and fill you with self-confidence. Incidentally, Ubhaya Padangusthasana is also a great pose for meditation for advanced practitioners. After stretching, countermovement in the form of a gently rounded spine is often a nice way to balance things out. To do this, lie on your back and simply bring your knees to your chest and gently rock back and forth. Image © dimol / 123rf.com

In yoga, we often experience that external and internal balance are in harmonious harmony. A good example of this is Eka Pada Bakasana 1. The one-legged crow pose is both a balance exercise and an asana for inner balance. Unlike the classic crow pose, where both legs are tucked in the air, the one-legged crow pose stretches one leg backward and upward: a graceful pose that captivates the observer and requires a great deal of concentration from the practitioner. At first glance, Eka Pada Bakasana seems like an almost impossible exercise. But (as is so often the case in yoga), balance depends on our inner balance, which can make many things possible. Eka Pada Bakasana I One-legged crow pose for your balance How to best prepare for the one-legged crow pose Preparation is key. The arm and finger strength you need for Eka Pada Bakasana can be gained from many yoga poses. This starts with the dog , a classic in every yoga practice. You should also do abdominal exercises to support this, as your core needs to be working hard to extend your leg backward. You can first practice your balance for Eka Pada Bakasana by practicing the classic crow pose, meaning both legs are bent. In this position, you'll already gain the confidence to float grounded on your hands without falling forward. For the first time in Eka Pada Bakasana You start in the classic way, just like in the crow pose. Squat down and ground your hands firmly by fanning your fingers out wide. Place your hands shoulder-width apart, with your elbows bent. Put more weight on your hands by lifting your hips and moving your upper body forward. Place your knees against your upper arms and press them together to create a small hinge, which you will need to lift yourself into the crow pose. Trustfully lift your feet off the floor and feel your hands, arms, and shoulders supporting you. Hold this position for a moment and consciously tense your stomach. Now stretch one leg back and up. It doesn't matter which leg you use. As always in yoga, practice Eka Pada Bakasana afterwards in the opposite direction. What is important in this asana? Press your upper arms together tightly to give you the stability you need in the air. Engaging your core is also very important for holding the classic crow pose and then extending one leg. It's also important to be able to confidently shift your upper body forward. If you're worried about falling forward, add padding to the front of your mat. You can also enlist the support of another yogi to gently support you in the pose until you have the confidence to do Eka Pada Bakasana on your own. Alternatively, you can practice the one-legged crow pose facing a wall. Experience the effects of the one-legged crow Eka Pada Bakasana offers a whole range of truly beneficial effects that you can utilize with a little practice. First of all, this asana naturally strengthens you. You can enjoy this in your hands, arms, shoulders, and of course, your stomach and back. This activation gives you energy that you will certainly need throughout the day, which is why the one-legged crow pose can be a really great asana to practice in the morning. It improves your balance in the long term. This doesn't just mean external balance. Internal and external posture are often connected (not only in yoga). Thus, Eka Pada Bakasana also gives you inner balance and therefore more self-confidence . Important: Don't forget to keep breathing while you exert yourself. Crows don't hold their breath, so don't you either! Image © sandsua / 123rf.com

There are asanas that look simple, but are actually much more challenging than you might think. Yoga Dandasana is one of them. The cane pose is one of the sitting postures that serves as the starting point for many asanas. They allow you to relax, have a powerful effect, and offer many other benefits. Below, you'll learn how Yoga Dandasana works, what you can achieve with it, and what you should pay attention to when performing it. Yoga Dandasana - the challenging stick pose Yoga Dandasana - Long Seat or Stick Pose Dandasana, the Cane Pose, is one of the symmetrical asanas. It is the starting position for all seated forward bends. You sit with your legs straight and raised upward. This strengthens the core muscles and stretches the back of your thighs. Essentially, the core muscles refer to all the muscles between the diaphragm and pelvis: the back, abdominal, hip, and pelvic floor muscles. Sitting in Cane Pose means that the entire body is maximally tensed. How is Yoga Dandasana performed? Wear comfortable clothing, sit upright, and stretch both legs forward. Keep your toes slightly splayed. Keep your legs tensed and your thighs pressed into the mat. If your lower back hurts, keep your legs slightly bent. Your pelvis will shift slightly forward. Place your hands behind your body and gently press into the yoga mat . If your pelvis wants to tilt forward, you can also sit on a yoga block or blanket . Tuck your toes toward your shins while pressing your heels into the floor. Straighten your head and spine and imagine that you are a marionette and that someone is gently pulling you upwards using a string attached to your head. While sitting, stretch out. Pull your shoulder blades slightly together and hang your arms loosely at your sides. You can also support yourself with your hands on the floor. Despite your body tension, keep your gaze relaxed. Yoga Dandasana variations for advanced practitioners Once you feel confident performing the pose and can hold it for a few minutes, you can try different variations: Stick pose with legs raised: The legs remain raised while the heels press into the floor. This variation is also suitable for people with lower back problems. Stick pose with raised arms: Stretch your hands up to the sides of your head and gently press the palms of your hands together. Keep your head straight and gaze forward. If you pay close attention to yourself, you'll quickly notice how your body senses change. What are the benefits of Yoga Dandasana? Dandasana is a soothing exercise that helps you find yourself, calm down, and ground yourself in the midst of stressful everyday life. The energies from the earth flow directly into the body. Physically, this asana allows you to stretch and extend the back of your legs and the entire spine, strengthen your core, and tone your gluteal muscles. Practicing this pose will make it easier for you to maintain optimal posture while walking and keep your back straight. Furthermore, the sitting position can stimulate and activate digestion. People who suffer from sciatica report that regularly sitting in Dandasana yoga pose reduces pain. It is also said to be able to cure kidney and abdominal pain. Summary Yoga Dandasana, the most important starting position for seated asanas, can have many mental and physical benefits. You can return to this position whenever you feel your body needs realignment. The exercise can also be performed beautifully outdoors, for example, on a meadow or at the beach. The connection to the earth always reinforces the feeling of inner peace, recharging your batteries, and improving your well-being. In addition, the cane pose has a stretching and strengthening effect. Image © fizkes / 123rf.com

The headstand Salamba Shirshasana II is one of the most challenging asanas. Below, you'll learn everything you need to know about this yoga exercise: how it's performed, what benefits it can have, and what you should keep in mind. Salamba Shirshasana II - the challenging, supported headstand Salamba Shirshasana – what is it? Salamba Sirsasana translates as supported headstand: "Sa" means "with," "alamba" stands for support, and "sirsa" refers to the head. The pose belongs to the category of inversions. This challenging yoga exercise will literally turn your world upside down. But that's precisely where the asana's great power lies. In terms of difficulty, the asana can be described as "relatively easy" to "moderately difficult." Two yoga blocks , with your head centered between them, and a wall can provide good support and safety for beginners. How is Salamba Shirshasana performed? Before the inversion pose, warm up with standing exercises and side twists, and then get into a four-legged stance to get into the asana. Use a non-slip yoga mat and a folded blanket to cushion your head and forearms. Place your forearms on the floor with your elbows tucked under your shoulders. Press the outer edges of both wrists into the mat and roll your upper arms outwards. Place the skullcap on the floor at its flattest point. Inhale and lift your knees and pelvis. Push yourself out from your shoulder girdle and walk on tiptoes toward your head. Push your forearms toward the mat, pull your shoulder blades toward your back and pelvis, and lift your thighs. Work your way toward your torso. Your upper body should be almost vertical, and your feet should be off the floor. Activate your abdomen and pelvic floor, bend your legs slightly, and slowly raise your thighs vertically as you exhale. Stretch the balls of your feet upward. Pull the outsides of your arms toward your center and push your forearms and wrists down. Most of your weight rests on your forearms and shoulders, with only a little weight on your head. Therefore, keep your arms and shoulders active. Point your toes and pull your tailbone toward your feet. Your legs will almost automatically rise. Don't jump or use momentum. At first, stay in this position for a maximum of ten seconds and gradually increase the time until you can hold the headstand for about four minutes. To come out of the asana, reverse the movement: To release, bend your legs slightly and place your feet on the floor one after the other as you exhale. Lower one leg first, then bring your second leg up halfway. Now rest in the Balasana pose for a few minutes. Place your hands next to your buttocks and relax your neck. As a beginner, you can practice Salamba Shirshasana about ten centimeters from a wall. However, the goal should be to practice the asana without a wall. Important prerequisites for this are well-trained muscles and ideal technique. Make sure your breath flows smoothly at all times. What positive effects can Salamba Shirshasana have? The good thing about the supported headstand is that it is an optimal exercise for the whole body and stimulates several parts of the body. This applies especially to the neck, shoulders, arms and torso. The asana is beneficial for the spine. The lumbar spine in particular is relieved, which benefits the intervertebral discs. The pent-up blood flows towards the middle of the body, which is said to help against varicose veins. The intestines can be freed from constipation and the hormonal balance can be stimulated. In the headstand, blood flow to the scalp is also improved. This is said to reduce hair loss. The facial skin also receives optimal blood flow, so that the face appears rosy afterwards. The headstand can help improve vitality, concentration, memory, self-confidence , courage and creative thinking. Conclusion Salamba Shirshasana can have many positive effects, both physically, mentally, and energetically. If you have neck problems, spinal injuries, high blood pressure, heart problems, retinal detachment, or other eye conditions, or are pregnant, you should consult a doctor to determine whether the exercise is suitable. Image © djoronimo / 123rf.com