Yoga BLOG

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Yoga and body awareness: Support after liposuction for tubular breasts

by Joe on Jul 25 2025
There are moments in life when you change not only internally but also externally, and you do so quite consciously, often through decisions that have matured over time. But the path to greater self-confidence in your own body doesn't end at the operating table. Rather, it's just the beginning. Liposuction through plastic surgery can help with tubular breasts to achieve the desired shape. Combined with yoga, you can also strengthen your mind after the procedure and rebuild a conscious connection with your body. What is a tubular breast – and how does liposuction help? Tubular breasts, also known medically as "tubular breasts," are a congenital deformity. Affected women have a relatively narrow breast base, where the tissue develops downwards in an elongated manner. It is estimated that approximately 5% of all women are affected by this genetic condition. While tubular breasts do not cause any physical damage or limitations, the development is psychologically stressful for many women. In such cases, surgical interventions can restore a more natural breast appearance. This can be achieved through targeted breast lifts, implants, or even targeted liposuction or fat transfer to reshape the existing breast. Such procedures should always be performed by qualified specialists. The role of yoga in the healing process Yoga can be very effective for holistic recovery after a plastic surgery procedure, such as liposuction for tubular breasts. Not only does it support mental recovery, but it also helps you reconnect with your body through conscious movement, mindfully and without pressure. The parasympathetic activation during yoga stimulates the nervous system, thus furthering the healing process. Furthermore, the targeted movement promotes blood circulation and lymph flow, and, last but not least, stress reduction helps accelerate healing. Those who practice yoga regularly often learn to perceive their own bodies with greater mindfulness and appreciation. Specific yoga exercises to promote body awareness Which yoga exercises are recommended to regain more body awareness after surgery and at the same time support the healing process? Especially in the initial period after surgery, less is often more. Focus on simple exercises while sitting, lying down, or doing the mountain pose to strengthen your awareness of your body while avoiding overexertion. Using the example of Asanas Yoga, the following exercises are recommended. Sukhasana : This simple pose promotes calm and mindfulness. Sit in a comfortable cross-legged position and place your hands on your knees. Close your eyes and consciously feel your breath and the connection between your body and the floor. Tadasana : For Mountain Pose, stand with your back straight, consciously feel your connection to the floor through your feet, and focus on deep breathing. This exercise helps you train your stability and consciously stand upright. Viparita Karani: To promote relaxation and circulation, lie on your back with your legs straight against a wall. This position helps promote lymphatic flow and invites both physical and mental release. Savasana : The final relaxation helps with integration and letting go. Lie flat on your back on your yoga mat and consciously do nothing; the focus here is on being. These simple yet effective exercises are ideal for regaining your sense of self after surgery such as liposuction. They require no force or twisting and invite you to feel yourself, without any pressure. Whether you just stand still for a few minutes or place your legs against a wall, each exercise is a loving step back into yourself. Allow yourself to slowly return to your original state and gain a sense of security and stability. Recommendations for starting yoga after surgery Returning to yoga and exercise in general after surgery should be done slowly and only after consulting your treating physician. Once you get the green light, there's nothing stopping you from starting slowly. Important: Take your time and don't rush things. Listen to your body and don't ignore any pain that arises. Start with simple exercises like the ones described above and work your way up gradually. Even a few minutes of mindfulness per day can help you feel more comfortable and attuned to your new body. It's not about performance, but about connecting with yourself and your body. For a relaxed start at home, you'll find the right accessories here at yogabox.de, from mats and yoga blocks to meditation cushions. Holistic healing through yoga Anyone who decides to undergo liposuction is taking an important step for themselves. But the path to a new body image doesn't end there. For many women with tubular breasts, it's not just the procedure itself that helps, but above all, the loving connection with themselves. Yoga can be a valuable companion in this process.
Wohlbefinden stärken:

Strengthen well-being:

by Stefan on May 08 2024
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?
Warum ist Alignment im Yoga wichtig?

Why is alignment important in yoga?

by Nick on Apr 25 2024
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?
Yoga in der Gruppe oder Partnerschaft: Deine Vorteile

Yoga in a group or partnership: Your benefits

by Stefan on Apr 04 2024
The benefits of practicing yoga in a group or with a partner Those who practice yoga want to get the most out of it. The physical exercises don't necessarily have to be performed alone. There are numerous options where the asanas are practiced in pairs or in groups. In this article, you'll learn about the positive effects you can reap in this setting. 1. Why practice yoga in groups or partnerships? First of all, we'd like to explain what yoga in partnership or in a group is all about. This form of yoga involves practicing various yoga postures with your partner or a larger group, such as your friends, family, or acquaintances. As you probably know, yoga strengthens holistic health. Body, mind, and soul are brought into harmony, and you and all the other participating yogis benefit from profound harmony within your own body system. Those who want to strengthen the bond between several people or within a partnership can choose shared activities. These include meetings in restaurants, bars, in nature, or on the mat at home or in a studio. 2. Benefits for health and well-being Movement is good for the entire system, and you'll benefit even more if you practice with others. It doesn't matter whether you do the exercises in pairs, five, or six—the atmosphere you create is something you'll hardly be able to achieve alone. On the other hand, you can also have wonderful experiences with yoga alone: This is especially true if you want to sink deep into yourself and invite peace into your body, mind, and soul. In the following section, we explain the positive effects of practicing yoga together: a. Physical benefits of group yoga classes The different types of yoga have various effects on physical health – including partner or group yoga. First and foremost, it's about continually pushing your own physical limits. For many people, this is much easier when practicing together. Motivation and encouragement are usually higher in a group setting. Otherwise, regular practice has the following effects on the body: Strengthening tendons and ligaments The muscles are stretched and mobilized Pain can be reduced by practicing the right yoga exercises The limits of one’s own body are expanded The awareness of one’s own body increases and the inner body voice becomes louder – this can improve well-being Of course, the physical effects depend on the style of yoga. For example, practicing Kundalini Yoga strengthens the energy distribution within your body, unlike Yin Yoga, where you primarily achieve flexibility in the various muscle groups. Hatha Yoga is another type of yoga that can be practiced in pairs or with several yogis. b. Mental and emotional benefits of partner or group yoga In addition to the physical effects mentioned above, regular yoga practice will bring you many other positive effects – you will see that the relationship between you and your partner, your friends, your family, or your acquaintances changes. The following advantages can be experienced: Trust builds. If, for example, your relationship isn't working well or there's a lack of trust, practicing yoga together can be a great way to strengthen that trust. You learn to communicate your needs and express your boundaries. This has a direct impact on your interpersonal relationships in everyday life—whether with your partner, friends, or acquaintances. You can perceive your needs more sensitively and at the same time have more understanding for the needs of others. The interpersonal relationship can be deepened and a whole new level can be reached. Of course, through regular yoga, you get to know your partner on a deeper, more emotional level. Shared activities such as yoga, meditation or other activities strengthen cohesion. Those who meditate together on the cushion experience a deeper connection. Who can practice partner yoga? Theoretically, there are no restrictions. Anyone interested can practice this type of yoga. Age and fitness levels are also not exclusion criteria. In principle, almost any style of yoga can be practiced in pairs. However, fascia yoga, for example, is not suitable for this. It's important that both yogis have a similar fitness level, so they can perform the same flows. Otherwise, they can, of course, adapt and find common exercises. Those with children can include them. Important: Yoga is never about performance, but about joy, depth, strength and willpower. If you are unsure, a class in the studio could help you overcome your initial fears and enjoy professional guidance through various exercises in pairs or with others. What else should be considered? If you want to practice partner yoga, you should set a fixed time each day to practice. This ensures you don't forget. If you don't have time every day, you can of course practice it just two or three times a week. The place where yoga is practiced should be comfortable and offer sufficient space. Water, tea, comfortable clothing, a sturdy yoga mat, a cushion, and other props may be provided. The yoga sequence should conclude with a shared meditation, sitting close to your partner. Deep breathing can also be helpful to sink even deeper into calm. Which exercises are suitable for beginners? There are many asanas that can be practiced in pairs or with others. We'll show you two particularly great ones that you can incorporate right away. a) the tree Here, you stand next to your partner, hip to hip. Then, hug your partner with your inner arm. At the same time, lift your outer leg and try to maintain balance. b) Seated forward bend (straddle) For this exercise, sit on the floor and spread your legs. Once both of you have done this, you can touch your heels. Now try to lower your upper body as far as possible. Have you ever practiced yoga with a partner? If so, what was the experience like for you?
Wie hängen Yoga, Meditation und Selbstakzeptanz zusammen?

How are yoga, meditation and self-acceptance related?

by Stefan on Mar 20 2024
The connection between yoga, meditation and self-acceptance Yoga influences harmony on a physical, mental, and spiritual level. This means that the asanas from Buddhist teachings can also have valuable effects on one's self-image and self-acceptance. Have you ever noticed that you feel significantly better after practicing yoga? If not, you can give it a try. This article explains the best connections and what you need to know. 1. Introduction to the connection between yoga, meditation and self-acceptance Yoga practice and meditation are methods for discovering yourself and getting to know yourself on a level that is otherwise not so easily accessible. Especially if you find yourself in a stressful, superficial everyday life in which you rarely engage with psychology, spirituality, or your own self. For this reason, yoga and meditation are equally wonderful ways to strengthen self-acceptance. This is achieved by using these techniques to get to know all aspects of yourself—your shadows and your beautiful sides. Only those who are aware of all aspects of themselves can accept themselves. 2. How yoga and meditation can help improve your self-image! Many yogis who practice yoga regularly report a fairly rapid change in their self-image. A study published in the journal "Sex Roles" found that participants perceived their bodies more positively. Therefore, you can assume that regular practice will have great effects on your self-image. There are several reasons for this: Thanks to yoga, you learn to consciously control your feelings about yourself. Even if you don't like certain parts of your body, you no longer focus on them, but instead accept yourself as you are. In general, yogis no longer focus so much on appearance, as other values are more important in this world. Those who practice yoga regularly influence and transform their bodies. This can contribute to a general sense of well-being and, as a result, change your self-image. Of course, meditation practice on a cushion also plays a significant role in this context. If you regularly incorporate this spiritual practice into your daily life, certain synaptic connections in the brain will change, so that you generally feel fitter, more aware, more comfortable, and more confident. All of these qualities have a direct impact on your self-image. It is advisable to practice meditations that focus on the "I am." Here, you simply focus on your being—regardless of what you look like, what you have, or what you don't have. 3. The psychological significance of yoga and meditation for greater self-acceptance Hatha Yoga is a very popular and widespread form of yoga. Many yogis benefit from various effects on body, mind, and soul. Hatha Yoga is also perfect for self-acceptance. Anyone who has ever studied the human psyche knows how complex it is. Synapses connect in various ways, which directly affects thoughts, self-image, self-love, and acceptance. Even if these patterns seem rigid at first, they are not – with regular practice, you can change a great deal. If you practice asanas on the mat daily, you strengthen your body connection and thus trigger changes in your brain connections. Furthermore, with the help of yoga and meditation, certain shadow aspects can be examined and brought from the subconscious into consciousness; it also reduces unfavorable overestimations of yourself. This allows you to work with them and, if necessary, seek therapeutic help. These two practices from Buddhist teachings help us experience, integrate, and sustainably utilize our inner strength. Thus, they can be used at any time as a supportive measure in certain therapies to increase self-acceptance and love, thus achieving the best possible therapeutic success. 4. A practical guide to starting to connect with your inner self If you want to connect with your inner self, this can initially be a major hurdle. Because we've been shaped to believe that everything happens externally, we lose touch with our inner self. These points can help you connect effectively with your inner self: Deep breathing helps you arrive in the here and now, feel inner calm, and perceive inner peace. To invite even more relaxation, it's worth breathing deeply for at least five minutes. After taking a deep breath, sense your body and feel what is present. The following questions can help you: How am I feeling right now? Where do I feel pressure? Where do I feel spaciousness? Where do I feel tightness? Do I feel other sensations in my body? At first, it can be a bit overwhelming to simply connect with your own feelings in your body. Over time, it will become more normal and easier. With the help of meditation, you can consciously connect with your inner self and your spirit. Deep breathing brings you into the moment, and now you can set the intention, "I connect with my inner self." Once you've done that, feel clean. What do you feel? Loving-kindness meditation can support you in being even more loving to yourself and others. It strengthens your connection and your self-image. Here, you wish yourself, a loved one, a neutral person, and an enemy, "May I be safe, May I be healthy, May I be happy, May I live with ease." The wording then adapts depending on the recipient. You go through it person by person. Then you can ask conscious questions like "Who am I really?", "What are my true strengths?", "What is my purpose?", "What are my own abilities that make me special?" "What triggers feelings of happiness in me?" If you find it difficult to consciously connect with your inner self and arrive in the present moment in this world, it is advisable to practice a few yoga poses or another form of exercise beforehand. Kundalini Yoga is great for bringing the energy trapped in the lower chakras upwards. A beautiful mantra, essential oils on the skin, incense sticks, or ceremonial cacao can also help you strengthen your connection to yourself, your well-being, positive emotions, and your sense of happiness in daily life. You can also find a wealth of information in the Yoga Sutras of Patanjali. 5. How to learn to value yourself and become more confident! The most important commandment in this life is, among other things, to show yourself the love you give to a baby, your parents, your partner, or your siblings. The love we feel for ourselves is often very limited due to various belief patterns. These try to convince us that we are not good as we are. This is, of course, wrong, and that's exactly where we start – a positive self-image is the goal. To appreciate yourself more, the first step is to realize how amazing you are. You can find this out by starting to keep a journal. Every day, write down at least five things you love/appreciate about yourself. Talk to other people and ask them what they like about you. Consciously enjoy the things you do well and practice gentleness when something doesn't work out right away. Do what you love – this will automatically make you more confident. You can strengthen your body awareness through daily asanas. Practice mindfulness and take time several times a day to feel your body and notice your thoughts. If you experience negative thoughts, try to replace them with positive ones. 6. Conclusion: Why yoga and meditation are key to increasing self-acceptance Physical exercise and meditation primarily help you keep the ego and negative thoughts swirling around in your head at bay. A feeling of happiness, increased physical well-being, and greater connection to yourself will automatically occur more frequently. Furthermore, these practices are ideal for learning to love yourself more, overcoming disruptive thought patterns, and establishing positive thinking. Has yoga helped you on your path to greater self-acceptance? If so, what exactly did you do?
Wohlbefinden stärken:

Strengthen well-being:

by Stefan on Feb 29 2024
These are the most popular yoga exercises If you've been trying out different types of yoga for a while, you've probably already found one that appeals to you the most. Perhaps you already know your favorite asanas. If this isn't the case, because you've only recently started or your understanding of the different yoga postures is still very limited, you can use the information in this article to your advantage. Get to know various popular yoga poses that can positively support you in your everyday life. Important: Clarify your symptoms before your first yoga session If you're physically healthy, you can start right away. However, if you have any physical limitations, be sure to have this checked out by your trusted doctor or a naturopath of your choice. What you should consider as a beginner before practicing! Once everything's clear, you can slowly start practicing. It's advisable to join a yoga group in your city. There, the yoga instructor can give precise instructions on how to perform each asana. If you're already experienced or have access to valuable online content, this may be enough to get you started with yoga. Here, you should make sure that the individual exercises are well explained and that you're confident in performing them. No matter which yoga class you attend, always be aware of your own limits. The goal is for you to be able to fully perceive your body and feel what you need at that moment. Deep breathing is also essential for achieving a relaxing effect on your body and mind. The yoga session can be concluded with a meditation or with guidance for a specific breathing exercise on your pillow . This way, you can benefit from the holistic effect. When choosing your clothing, it's advisable to opt for comfortable fabrics. Fabrics should sit comfortably against the skin, and tight waistbands should be avoided. The best yoga exercises for body, mind and soul To get a good insight into the most important yoga postures, you can practice the following poses and integrate them into your practice on the mat . a) Chair Pose (Utkatasana) For this pose, stand on your mat with your feet hip-width apart and slowly squat down. You'll definitely feel the tension in your thighs. This is exactly right. This exercise works your thighs and glutes. Your core muscles and calves are also targeted. b) Mountain Pose (Tadasana) If you'd like to try another standing pose, Mountain Pose is recommended. This can strengthen your legs and increase your stability. When performing this pose, make sure your feet are firmly planted on the mat, with your big toes touching. Turn your thighs slightly inward, and point your knees forward. Let your arms hang loosely at your sides. Push your chest forward, and stay in this position for one minute. If you feel like it, you can stay longer. c) Upward Facing Dog (Urdhva Mukha Shvanasana) This pose is part of the Sun Salutation or many advanced Vinyasa flows. For this pose, lie on your mat, belly down, legs extended behind you. Then raise your upper body, palms down, arms straight, and legs slightly off the floor. This means that only the palms of your hands and the backs of your feet are resting on the mat. You can tilt your head back. Stay in this pose for a few breaths and observe how you feel. This exercise is good for your back and spinal mobility. It also opens your heart and chest. If these physical exercises are too difficult for you, try Cobra Pose (Bhujangasana). Here, you assume a similar position. Lie on your stomach, place your arms in front of you, press through them, and slowly raise your torso (using the strength of your back). Your knees (and legs) remain completely on the mat. This exercise strengthens your back and opens your heart. You can tilt your head back—be careful not to overextend it. d) Child's Pose (Balasana) This is a position ideal for relaxing during a busy day or an intense yoga session. You squat and then place your upper body flat on the mat. Your arms pointing backward or forward. The advantage of this asana is that you can completely relax in it. It stretches your thighs and ankles, reduces tension in your back, and mobilizes your hip joints. e) Downward Facing Dog (Adho Mukha Svanasana) To complete your yoga practice, downward dog is a must. It is practiced in the Sun Salutation along with upward dog. This will train your thighs and shoulders, and mobilize your back. Get into a quadruped position on your mat and then raise your pelvis backward. Straighten your legs (as far as you can) and your arms as well. Keep your back straight, and the soles of your feet rest on the floor. Stay in this pose for a few breaths, breathing in and out deeply. f) Cat (Bidalasana) and Cow (Bitilasana) Another popular exercise is the cat-cow pose. Here, you stand back on your mat with your feet hip-width apart and your hands shoulder-width apart. As you inhale, assume cow pose, which means your chest is directed forward and your back is more sagging (a hollow back). As you exhale, assume cat pose. Your back is arched upward, and you form the familiar "cat's back." With this pose you mobilize your spine and strengthen your abdomen, chest and shoulders. Other great exercises are: Warriors I, II and III Tree triangle swivel seat Seated forward bend (straight and lateral) What is your favorite exercise and how long have you been doing yoga?
Welche Yogaart für Anfänger

Which type of yoga for beginners

by Stefan on Jan 30 2024
Which type of yoga for beginners – an overview More and more people feel the need to bring peace and well-being into their lives. Due to their increased awareness of their own bodies, many conscious individuals are incorporating various asanas into their daily lives. If you too would like to experience the benefits of yoga, you should start with suitable exercise sequences. You'll find all the important information in this article: This will help you find out whether Ashtanga Yoga, Yin Yoga, or Vinyasa Yoga is a good fit for you. Is yoga suitable for everyone? First of all: Anyone can do yoga – whether athletic or not, young or old, male or female. What's important is that you have the willpower to get on the yoga mat regularly and exercise. If you have any physical problems, you should seek medical advice to ensure that yoga won't have any negative effects on your health. Otherwise, there are no contraindications to practicing yoga on the mat. Which types of yoga are best for beginners? In principle, there's no one type of yoga you have to start with. Basically, it's important to find which style appeals to you most. If you're already well connected to your inner voice, you can follow your own intuition. This overview will help you get to know the main types of yoga first so you can make a good decision—either based on your gut feeling or by trying everything out and seeing what suits you best. Of course, your preferences can change constantly. 1. Yin Yoga If you're new to yoga and have little experience, you can start with Yin Yoga. Do you suffer from blockages and lack flexibility? Then this style is perfect for you, too. Unlike Power Yoga, for example, you don't need a lot of stamina or strength to practice the various asanas. Rather, it's about increasing your flexibility and loosening the fascia. Staying in one position for a long time allows your muscles to relax. When the body is calm, this has a positive effect on the mind. 2. Hatha Yoga This style of yoga is arguably one of the most well-known: so many people, even beginners, love these asanas and practice them daily. The movements are slow and deliberate. Relaxation of mind and body is paramount, which is why this style is often combined with breathing techniques or meditation on a cushion . 3. Kundalini Yoga If you want to expand your mind and consciousness, you can try Kundalini Yoga asanas. These influence the mind: You concentrate on your breathing and physical exercises. Those with more experience can trigger and strengthen their Kundalini energy (also known as life force energy). You can learn the various sequences in an online course or an in-person yoga class. Those who practice this style frequently can increase their inner peace. 4. Ashtanga Yoga To get your whole body moving, you should opt for faster yoga flows. Many yoga studios offer classes with Ashtanga flows. Ashtanga means "eight limbs" and is perfect for those who want to really work out. Because of the consistent, fast sequence, you'll have to really push yourself. The styles mentioned above are among the most popular for beginners. Those who want to try other styles can try Vinyasa Flows, Hot Yoga, or Raja Yoga (royal yoga). How can you start with yoga? Now you've gained some insight into the most important yoga styles for beginners. If you're still having trouble getting started, the following tips can help. Practice the correct form: To enjoy yoga in the long term, you should get used to the correct postures. This way, you can ensure that your body is protected while also being sustainably strengthened. In a class at a yoga studio, you can learn everything in detail. It's important that you trust your yoga teacher so you can let go. If you don't have the time or don't have a yoga studio nearby, you can opt for an online course. Yoga should feel easy. You don't have to make it a competition. It won't do you any good if you stress yourself out on the mat every day or if you compare yourself to the other yogis on the mat. Stay with yourself and practice at your own pace. At the same time, regularity is important to feel the positive effects on your body. Treating yourself with love is essential – whether you are not yet able to perform certain exercises or you miss a yoga date, remain loving and gentle with yourself. If you feel like certain yoga styles don't appeal to you, there's no need to give up. Instead, it's beneficial to try out different styles to truly find out which one is a perfect fit for you. Give yourself the time and peace to get to know yourself better. Integrate yoga philosophy into your daily life. Be mindful of yourself and other living beings, regularly take time for meditation and breathing exercises, and honor your health. You will see that this will bring you ever closer to your inner freedom. What do you need to start yoga? Anyone starting out with yoga should first buy a good, high-quality yoga mat. It's also a good idea to treat yourself to a nice, comfortable yoga outfit. Leggings or shorts and a top that you can easily tuck into your pants are perfect. Women can buy a non-constricting sports bra. A yoga block is also ideal for practicing certain exercises. The best exercises for beginners When you start practicing yoga, you should do the exercises that you can easily perform. Downward-Facing Dog, Cat-Cow Pose, and Warrior I-II poses are ideal for acclimating your body to yoga. Sun Salutation is also perfect for getting your body moving and experiencing the first positive effects. Have you already started practicing yoga? If so, what's your favorite style?
benefits of Yoga

10 Benefits of Yoga

by Stefan on Oct 29 2023
The main benefits of yoga for body and mind The asanas from Buddhist teachings have a variety of effects on the body: Yogis report effects on body, mind, and soul. Do you know that feeling – you feel tired, exhausted, and completely disconnected from yourself? In this case, regular practice of Kundalini Yoga, Hatha Yoga, Ashtanga Yoga, Yin Yoga, or Vinyasa Yoga could be beneficial. In this article, we explain the 10 most important benefits of flow for your body and mind. Prepare to be amazed. 10 Benefits of Yoga for Body and Mind If you have a stressful daily routine and want to make the most of your breaks or free time, you should definitely incorporate yoga on your favorite mat . The following section provides all the necessary information. 1. Improved mobility and flexibility Sitting in front of a computer usually has negative effects on the body. The lack of exercise leads to rust over time. In this case, yoga is a good solution. The various asanas help you become more mobile and flexible. The exercises in Yin Yoga, for example, are specifically designed to stretch the body. 2. Reducing stress and tension The asanas have different effects depending on the yogi. Nevertheless, many report a reduced sense of stress and less physical tension. Those who are under pressure all day should incorporate the asanas daily to strengthen their inner balance. The reason this practice is so effective is that yoga exercises have a direct influence on the autonomic nervous system. During the exercises, you also focus on your breathing, which in turn affects your perception. Your breathing slows down, and tension throughout the body decreases. 3. Increase endurance and muscle strength Depending on which yoga exercises you practice, you can both bring relaxation into your stressful everyday life and strengthen your entire system at the same time. Muscles are stressed and strengthened during any physical activity. For example, if you practice a strenuous Ashtanga or Vinyasa Flow, you can be sure that your muscles will build with regular practice. Your strength will increase, and your endurance will also improve. The latter can be built up particularly through brisk sun salutations. If you're more focused on strong abdominal muscles, the upward-facing boat pose (Ado Mukha Navasana) can be a good option. Locust or bird pose will help you build your back. Warrior poses (I and II) are ideal for training your legs. 4. Improved breathing abilities If you decide to practice yoga regularly in your life, you can expect your breathing to improve as well. Breathing is a key aspect of the practice. Each pose has the right timing for inhaling and exhaling, meaning you focus on conscious breathing. In the stresses of everyday life, we often breathe too shallowly, meaning our bodies aren't supplied with enough oxygen. During a yoga flow, however, a yogi focuses so intensely on the breath that the entire body, all organs and cells, are supplied with sufficient oxygen. 5. Increased concentration skills If you often struggle with a lack of concentration, yoga is a good way to change this. When you practice a yoga flow, you consciously surrender to the moment. Your brain can be relieved, thus increasing your focus on what is essential. If you can concentrate on something specific with the help of yoga, you can implement this in your everyday life. Those who manage to focus their energies, actions, and abilities achieve much better results with significantly less effort. If, on the other hand, your focus is very scattered, it is not uncommon that you can hardly concentrate and achieve poor results. A subsequent meditation on your cushion can further increase the calm in your body and mind. 6. Increase self-confidence Self-confidence means having faith in yourself, knowing what you're doing, and knowing that your actions are effective and have an impact. Practicing yoga regularly can potentially boost your self-confidence. You know how your body feels and notice improvements. At the same time, you're connected to yourself, allowing you to trust yourself and your body. Furthermore, your connection to your own voice is strengthened. 7. Stabilized blood pressure Many people suffer from various physical complaints. One of these is high blood pressure, which can sometimes lead to other symptoms. Yoga can help support your blood pressure. When you are calm, your blood pressure drops. Because yoga has a direct effect on your stress levels, you can expect high blood pressure to drop again. Of course, this should be discussed and clarified with a doctor. 8.Improved sleep rhythm If you have trouble falling asleep, it could be due to various factors in your life. In this case, you should examine what's keeping you awake. Is it thoughts that are weighing on your mind, worries that are weighing on your mind, eating too much before bed, or the wrong room temperature? Ask yourself what the cause is and change it. For many people, it's the swirling thoughts that disrupt their nighttime rest. Yoga is effective in calming the chaos of thoughts and thus optimizing falling asleep and your overall sleep rhythm. To increase the effect, you should practice Yin Yoga and relaxing postures, including Pranayama (breathing exercises). 9. Strong immune system When your mind and body are in harmony, this has a direct effect on your immune system. If you want to stay healthy, you should exercise your body daily. Yoga is a great way to keep yourself fit and vital all year round. 10. Increased happiness and well-being as well as improved vital energy Do you want to do something for your psyche and finally feel happier and more fulfilled? Then Buddhist asanas are the perfect way to connect more with your body and feel relaxed and carefree. Through yoga, you can realize that you don't need anything external to be happy. You focus on your inner self and strengthen your connection to yourself. This automatically leads to a heightened sense of happiness and an improvement in your well-being. You'll also be able to perceive your energy much more clearly. This is especially achieved with the help of various exercises from Kundalini Yoga. Using special asanas, you move your life energy from your root chakra to your head. This leads to increased vital energy throughout your entire system. Conclusion Yoga has a significant impact on the body, mind, and soul. Therefore, you should incorporate the exercises into your daily routine to maximize its effectiveness and benefits—especially if you have a weak immune system, a lot of stress during the day, and struggle to concentrate. Do you practice yoga regularly? If so, what benefits can you confirm?
yoga-fuer-anfaenger-asanas-1-yogabox

Every beginning is surprisingly easy: Yoga for beginners – Asanas (physical exercises)

by Nick on Aug 12 2023
Yoga for beginners The wounded peacock pose, one-handed tree pose, or scorpion pose in a handstand: Don't worry, as a yoga beginner, no one is demanding these asanas from you. Very few yogis have mastered these extreme poses. Yoga doesn't require performance pressure: everyone can do it their way. Simply start by gently increasing your flexibility with simple basic exercises and focusing on the beneficial effects of the asanas. Everything else will follow with time. Basic yoga poses suitable for beginners There are a dozen or so asanas that, when performed in a relaxed sequence, are particularly suitable for beginners. Some look more complicated in photos or at first glance than they actually are. You can adapt the exercises depending on your flexibility and physical condition – ideally with qualified instruction. As a beginner, learning your first asanas at home is possible, but you won't have external control over the movement sequence and breathing. Since no one will give you tips, you're on your own and should therefore be particularly careful. Videos are often helpful, and a large mirror can also give you insight into whether you're performing the physical exercise correctly. We present five asanas that should be an integral part of your exercise program. The Sun Salutation (Surya Namaskar) This holistic, dynamic, core exercise invigorates you physically, mentally, and spiritually. Your circulation gets going, and you immediately feel renewed vitality and activity. You can perform the Sun Salutation movements in the morning to start the day with renewed vigor, or you can use them in the evening to release new energy. With its 12 movements, the Sun Salutation is an ideal warm-up exercise that loosens you up, has a harmonizing effect, and prepares your body for further asanas. The Candle Pose (Sarvangasana) The candle pose, also called inversion pose, doesn't have to be perfectly straight right away. It takes a little patience and practice until you can balance yourself properly and stretch your legs and toes upwards for between 10 and 60 seconds. Advanced yogis stay in this pose for three minutes, which simultaneously relaxes and stimulates the entire body. The Pliers Pose (Paschimottanasana) The exercise is also known as a seated trunk bend or forward bend. It's important to perform it slowly and smoothly. Bend forward, vertebra by vertebra, keeping your legs straight. A single jerky movement can easily lead to strains, so don't force it! Progress is rapid with the forward bend, so even most beginners can quickly touch their toes while resting their head on their knees. The pincer movement strengthens the internal organs and abdominal muscles, relieves tension in the spine and legs, and has an overall revitalizing effect. The Tree (Vrkasana) This asana helps you achieve inner and outer balance: The tree pose is an excellent posture and balance exercise that tones the body, strengthens the leg muscles, promotes self-confidence, and harmonizes the soul. When performing it, you must focus entirely on yourself and your goal. Finding your balance more and more confidently and maintaining it for longer and longer periods of time is an incredibly motivating experience. Child's Pose (Balasana) Curled up like a child in the womb, relax completely and recharge your batteries: This exercise, also known as "Curled Leaf Pose," releases physical and mental tension and has an almost therapeutic effect. If you conclude your yoga routine with this asana and remain in the pose for a few minutes, you'll feel reborn—even if you were tired and worn out at the beginning. What (not only) beginners should pay attention to Whatever asanas you choose, don't perform them immediately after eating. Otherwise, you'll quickly experience an unpleasant feeling of fullness, perhaps even accompanied by nausea. Wait an hour and a half, or even two hours, so that the last meal won't sit heavily on your stomach. Make sure the environment is comfortably warm. Yoga isn't a sport, so the room shouldn't be too cold. Start your yoga program with a relaxation exercise, a breathing exercise or meditation to calm down. Don't force yourself to hold a position for a particularly long time or perform a stretch until you feel pain. This is a mistake, as it's counterproductive. With composure, you'll reach your goal more safely. Put together a program that combines movements and countermovements to balance things out. For example, if you arch your back during one exercise, a rounded-back exercise will balance things out. As a yoga newbie, you're best off starting out in a yoga class. There, professional teachers will guide you and help you internalize the exercises. ©iStock.com/ Ridofranz
Yoga und Atemübungen

Yoga and breathing exercises

by Stefan on Jun 03 2023
Yoga and breathing exercises: Why is the combination important? Anyone who practices yoga automatically engages with breathing. The asanas on the mat promote relaxation, centering, strength, and flexibility – a key factor in enhancing these positive effects is breathing. Beginners can attend classes or watch videos to learn these techniques. You'll learn the most important basics on this topic in this article. 1. Why breathing is so important in yoga! Anyone who first gets into yoga will immediately notice that, depending on the asana, you breathe in or out. In Vinyasa Yoga, for example, you perform one movement per breath – this increases the interplay between body, mind, and soul. a) How do breathing exercises improve well-being? In everyday life, many people breathe too shallowly, meaning the entire organism isn't supplied with enough oxygen. To truly connect with yourself and the higher realms, you need to breathe deeply. This is the prerequisite for connecting with your higher self and your soul. After a short time, regular deep breaths will make you feel at peace with your body. The oxygen level in your blood increases, and heart and lung health can improve. Furthermore, breathing exercises on a pillow are recommended to reduce the likelihood of catching a cold. Furthermore, your body becomes more efficient, and energy blockages can be reduced. b) The psychological component of Pranayama Those who regularly breathe deeply into their stomach (belly breathing) and fill their chest with sufficient air are more attuned to the moment. Many yogis report a relaxing effect on body and mind. Thoughts slow down, and mental health can improve. Furthermore, regular yoga breathing increases your connection with yourself, meaning you feel more comfortable in your own skin and with yourself. Anxiety, panic attacks, or stress can be reduced – if you suffer from these, you should still seek professional treatment. However, these practices are ideal as a supplement. c) The physical and mental benefits of proper breathing technique In addition to the physical improvements mentioned above, breathing techniques can have an impact on the balance between the right and left hemispheres of the brain. This is primarily achieved with alternate nostril breathing, in which you close your right nostril (with your right thumb) and inhale through the left. Then you hold your breath briefly, release your right nostril, and close the left (with your middle finger) – thus exhaling through the right. Do this a few times until you feel more relaxed. After one round, close your eyes and tune in. Repeat with more rounds if necessary. Other benefits for mind and body include: blood circulation is stimulated throughout the body cell metabolism can be improved the immune system can become stronger the organs can be stimulated and stimulated the circulation is stimulated concentration and focus increase more mindfulness in everyday life for yourself and others awareness of one's own body increases less physical tension, release blockages d) The influence of yoga practice on lung health The lungs are directly connected to breathing. So if you're short of breath, you need to do something about it. Pranayama is considered an ideal way to strengthen lung health – even if you're suffering from pneumonia, for example. If this is the case, you should consult a doctor. In principle, there's nothing wrong with strengthening your lungs with breathing exercises (after consulting a doctor and once the most severe symptoms have subsided). Deep inhalation and long exhalations increase lung capacity, allowing you to hold your breath longer. So, if you're short of breath, be sure to incorporate these daily breathing techniques. 2. How to learn to breathe properly during a yoga class! Everyone breathes, but there are a few things to consider when using different breathing techniques. We'll explain this in the following section: a) Proper warm-up exercises to prepare the body To breathe properly, you first need to expand your chest. This can be achieved with various exercises. The pectoralis minor muscle is responsible for this; it is located between the ribs and the shoulder joint. This exercise can help you: Stand with your feet flat on the floor, legs at a right angle, and hands pointing forward (toward your feet). Arms are fully extended, and your body forms a bridge (table pose). You can hold a yoga block between your knees. Keep your head upright and your shoulder blades pulled together. Breathe in and out deeply. If you like, you can vary this exercise so that your hands point away from your body instead of toward your feet. Other heart-opening exercises can also be beneficial. Sit cross-legged and clasp your hands behind your lower back. Stay in this position for a few conscious, deep breaths. b) What should you do to breathe deeply and avoid tension? Proper breathing can be learned. If you're not yet familiar with it, you can take a course or professional yoga lessons. Otherwise, the following rules apply: You should definitely wear comfortable clothing that does not constrict your stomach or hips. The place where you breathe consciously should be as quiet as possible, so you don't have to worry about external circumstances. Distractions can also prevent you from breathing deeply enough, leading to tension in your diaphragm. Breathing can be more difficult immediately after a meal, so it's worth breathing before eating or after a light meal. Make sure you drink enough beforehand so that your mouth doesn't dry out during intensive breathing sessions. Try it out and don't give up right away, even if you don't relax right away. When taking deep breaths, always remember to relax completely and not tense your upper body. Loosen your chest and shoulder area again and again by shaking or bending backward and opening your heart space. c) Tips for beginners to master the breathing technique Anyone just starting out should always do it calmly. Don't rush yourself and give yourself enough time to get into the flow. No one can completely settle into themselves and be completely connected with themselves through a breathing exercise. So if this isn't the case for you, don't worry and keep practicing. Start slowly and sit on a cushion or a comfortable mat. Place one hand on your heart and begin breathing in and out. Over time, you will definitely feel more calm within yourself. Keep going and breathe deeply. Anyone who wants to practice a particular breathing technique should gather sufficient information beforehand to ensure it is practiced correctly. Alternate nostril breathing or breath of fire are very easy to learn. Give yourself time to further internalize the breathing techniques and to be able to hold your breath for longer and longer periods of time. Always remember the rhythm: inhale, hold, exhale. Combine full yoga breathing with meditation Conclusion: Why is it worth incorporating yoga as a regular practice into your daily life? Yoga, including proper breathing techniques, is perfect for feeling physically, mentally, and spiritually revitalized. With the right breathing techniques, you'll be able to connect with your body, release stress, release energy blockages, and feel invigorated. Proper breathing also helps you truly immerse yourself and get to know yourself on a whole new level. It also gives you new energy to get you through the day. Always remember to breathe consciously. Do you already have experience with breathing techniques? If so, which ones do you prefer?
Was ist Sahaja Yoga

What is Sahaja Yoga

by Stefan on Apr 14 2023
Discover inner peace Are you longing for peace and serenity? Your daily life is stressful, and you don't know how to unwind? Then Sahaja Yoga could be perfect for you. Those seeking spiritual experiences can integrate this form of meditation into their daily routine. You'll find all the important information in this article: be inspired and find deep peace within. Concentrated relaxed man standing with closed eyes, having relaxation while meditating, trying to find balance and harmony isolated on gray. Yoga and meditation concept The term Sahaja Yoga: What does it mean? Sahaja Yoga has existed since 1970 and is considered a "religious movement." This concept, considered a meaningful continuation of the ancient yoga tradition, was developed that year by the Indian Dr. Nirmala Srivastava (often referred to as Shri Mataji Nirmala Devi). The focus of this yoga practice is the Kundalini energy, which is meant to be awakened. People with an awakened Kundalini energy are almost unstoppable, as they are fully connected to their self and their inner wisdom. By the way, the word Sahaja means "spontaneous" and in this context means that you are able to enter into meditation spontaneously. What is the goal of Sahaja Yoga meditation? The ultimate goal of yoga and meditation is always for people to be in harmony with themselves—and not just during their time on the yoga mat . Sahaja Yoga also aims to help people connect with their Kundalini energy and thereby experience a peaceful and fulfilling life. Thanks to this meditation, yogis come closer to this goal. What role do the energy channels and chakras play? To understand the principle of Sahaja Yoga meditation, you need to know that the energy channels and centers (chakras) serve as the basis of this teaching. The interaction of the nadis and the chakras is responsible for a person's well-being, whether they have much or little energy, and whether their energy is moving or not. According to Shri Mataji, it is important that all of these are in harmony to enjoy optimal mental, psychological, and physical health. What chakras are there? To give a brief overview, we list the seven most important chakras and their meaning. Muladhara Chakra (root chakra) stands for basic trust and security; it is located at the end of the spine. The Svadhistana Chakra (sacral chakra) is responsible for sexuality and creativity. It is located below the navel, in the lower abdomen. The Manipura Chakra (solar plexus) is responsible for self-confidence, self-control, discipline, and contentment. It is located directly above the navel. Anahata Chakra (heart chakra) is located directly in the heart space and represents compassion, love and empathy. Vishudda Chakra (throat chakra) is important for clear pronunciation and authentic communication; it is located in the larynx. The Ajna Chakra (third-eye chakra) represents intuition. It is located between the eyebrows. The Sahasrara Chakra (crown chakra) represents collective consciousness and direct access to the spiritual world and the universe. It is located a hand's breadth above the top of the head. When these chakras are balanced, you feel good and in harmony. It's also important that the Kundalini is in motion—this makes you feel strong, creative, and centered. There are also nadis, which are referred to as energy channels. There are three different types: Sushumna Nadi (this is the central channel, it runs along the spine to the crown chakra) Ida Nadi (this energy channel is on the left side of the body and represents the energy of desire) Pingala Nadi (located on the right side and includes the physical activities) Can Sahaja Yoga be practiced by everyone? The technique can be used by anyone, meaning it's right for you if you feel it's right for you. Here, you should listen to your gut feeling and simply give it a try if you're interested. Thanks to the great teachers and the worldwide distribution in over 120 countries, it's possible to get a glimpse of it almost anywhere these days. Sahaja Yoga can be an essential step on your path to self-realization. What are the benefits of Sahaja Yoga? This form of yoga is very transformative and has a lasting effect on your well-being. With the help of Sahaja Yoga you can bring your mind, soul and body into harmony. In addition, you will experience a kind of small enlightenment and be able to realize your spirituality. Your experience will change, and you will increasingly connect with your essence. In order to practice meditation in absolute silence, the awakening of the Kundalini is a prerequisite. This allows you to enter a divine, thoughtless state of consciousness. For this, the opening of the third eye is necessary. If you manage to reach this state, you will experience moments of complete silence, meaning no thoughts in your head. If you've done everything correctly, you'll feel a cool breeze on your hands and above your head. Don't stress if you don't feel it the first time. If you're unsure, you should find a guru or yoga teacher who can guide you. This will make it easier for you to reach this state on your meditation cushion . How does the process work? To ensure each participant is well-prepared for the program, it lasts 90 minutes. It consists of a theoretical and practical part: The theoretical part explains everything about the nadis, energy centers, and Kundalini energy, while the practical part reinforces what you have learned through physical exercises. To round off these sessions, the energy field is also cleansed. In addition, these elements play an essential role: Mantras poetry Music Have you tried Sahaja Yoga Online before? If so, how was it for you?
Männer Yoga

Men's Yoga

by Stefan on Feb 25 2023
Why Men Should Do Yoga! An Overview Many men have the misconception that yoga is only suitable for women. Fortunately, this is completely false – gentle flows are also more than beneficial for men. Anyone who wants to get physically fit and simultaneously train their muscles can seek out the best yoga exercises. In this article, you'll learn why gentle yoga flows can become part of every man's daily routine. Misconception: Yoga is only for women Many people have the misconception that yoga is always gentle and easy – but that's far from the truth. In reality, yoga can be just as strenuous as a light or moderate workout at home or in the gym. Hot yoga, Ashtanga , and Vinyasa are known for their strenuous nature. Furthermore, it's not true that women generally train more easily. All in all, the asanas from Buddhist teachings can be just as demanding as other physical exercises and are therefore an ideal addition to the exercise routine of active men. On the other hand, yoga can be gentle. Anyone who typically participates in other high-impact sports knows how beneficial it can be to do gentle physical exercises. Yoga is perfect in this case – Yin Yoga helps stretch your fascia and loosen the muscles throughout your body. And this point is just as important for men. A little fact at the end: In ancient India, it was men who practiced these exercises. Only here in Germany, there are still more women in the gyms, which doesn't mean you can't change this situation at any time. Which types of yoga are suitable? There are many different styles of yoga, each with a different impact on physical, mental, and emotional well-being. To find the perfect style for you, you should first ask yourself what you want from your yoga class. Do you want to stretch your body and relax? Then Yin Yoga is perfect for that. If you're a beginner, Yin Yoga or Hatha Yoga are recommended. If you still want to get a light workout on your non-workout day, a gentle Vinyasa Flow might be a good option. Want to get your body sweating? You don't necessarily have to go to the gym for that. Opt for a hot Bikram yoga flow (hot yoga): Here, you perform the various sequences at a room temperature of around 35°C. Power yoga (an American version of Ashtanga yoga, where the movements can be adapted to the yogi) is also perfect for toning and strengthening your body and building muscle and strength. Not convinced yet: Why is yoga good for men too? Mat exercises have many health benefits—but not just for the body. Deep breathing harmonizes mind and soul. This is especially important for people under a lot of stress. If you sometimes feel out of balance, the right exercises can restore inner balance. To achieve this, you should practice the appropriate breathing exercises. The sequences can also help the body relax after a strenuous endurance workout. Muscles and tendons are relieved and strengthened after exercise. The mind and soul also find peace with various flows from Kundalini Yoga or Yin Yoga. Other important reasons why men should do yoga Today's society, the demanding work routine, and personal problems mean that many people struggle to relax or experience other problems. Yoga flows can be helpful for the following conditions: a) Helps with sleep problems Do you have trouble falling asleep? Then these exercises could provide you with a gentle support. Thanks to the inner peace, you'll find it much easier to drift off into a deep sleep. b) Body, mind and soul are brought into harmony Today's everyday life is demanding, which inevitably means that everyone has to find their own method to achieve balance. If you haven't found a suitable way yet, you can take the time to practice yoga and meditation on your cushion . A yoga session should ideally always end with shavasana or a short, guided meditation. c) Are you inflexible? Flexibility isn't just sexy, it's also beneficial. Being flexible and agile makes other sports much easier. It also reduces the risk of injury, especially if you participate in other high-risk sports. d) Concentration is strengthened If your job requires peak cognitive performance, it may be advisable to consider yoga. Regular yoga practice helps you achieve inner balance. This means that concentration also improves in many cases. e) Relieve back or neck pain Many men complain of back pain. If this is also the case for you, you can try yoga. Certain exercises specifically strengthen your back, shoulders, and arms, and relax your neck. f) Your own body awareness improves If you feel like you're barely feeling your body, you can incorporate the asanas into your daily routine. Remember that these special yoga flows increase your awareness of your body, improving your body awareness and sensitivity. Many men learn to perceive their bodies this way—many can barely feel their physical needs. g) Mindfulness is improved People who are stressed have difficulty concentrating on the present moment. A daily yoga practice helps you become more and more engaged with the here and now. This is essential for long-term happiness and contentment, as well as for strengthening self-awareness. Accepting your feelings also becomes easier with a regular yoga practice. h) Stamina and perception during sex are improved When you're in tune with your body, your sex life will naturally improve. You'll feel better, be able to stay in certain positions longer, and your body will be stronger. You'll also be more mindful, which in turn will have a positive effect on your sex life. Naturally, your self-confidence will also be higher, allowing you to enjoy intimate moments even more. i) Successful footballers also do yoga While this isn't the only reason, it should still motivate you to try the asanas. There are many professional athletes who practice yoga daily. Would you like to be one of them? Then experiment and find the best asanas for you to balance your body. If you're a man, tell us if you already incorporate yoga into your daily routine? If so, what benefits does it bring you?
Yoga der Erde

Yoga of the Earth

by Sandra Buchwald on Jan 06 2023
Especially in these turbulent times, it helps us to reflect on the elements that protect and strengthen us, that provide nourishment and energy. With four posts on the yoga of the elements of earth, water, fire, and air, our blogger Sandra Buchwald offers you valuable tools for a healthy and wonderful 2023. This article describes the yoga of the earth. How to put down roots again A virus that's traveling around the world. War on our own continent. Climate change as an omnipresent threat. It's really no wonder that 2022 has affected us so much. There are a whole host of expressions for this: For some, it's "pulled the rug out from under us." Others have "lost their composure." And some describe themselves as having "lost their footing" over the past year. The good news at the start of the year: Yoga is also your faithful companion throughout the year when it comes to regaining stability and establishing roots in the new year. This article shows you how you can use the yoga of the earth element to your advantage. The element earth: stability through good roots Perhaps you've heard the saying that without roots you have no wings? It means that everything we do should have a solid foundation. Of the four classic elements, the earth offers us the space to establish roots that give us security, trust, and self-confidence. There's even a perfectly fitting word for this: we ground ourselves! Earth yoga is a valuable way to do this. This yoga practice roots you You're surely familiar with the classic of all grounding yoga exercises. It's Shavasana (also known as Savasana) – the corpse pose. As an integral part of most yoga classes, you assume this pose for final relaxation after the practice. Shavasana is usually used for restorative idleness. However, in this pose, you can also become aware of how we are all carried, protected, and nourished by the earth. Typical asanas that Earth Yoga encompasses are, of course, the tree poses (Vrksasana). It doesn't matter whether you place your foot at the ankle, the knee, or the inner thigh of your standing leg—enjoy the feeling of your leg being secured by the earth like a firmly rooted tree trunk, balancing any sway or wobble. Are you in the mood to practice even more grounding asanas? The more static yoga of Earth offers a rich menu. These include the stable and powerful Warrior Pose (Virabhadrasana), the Mountain Pose (Tadasana), and the Chair Pose (Utkatasana). These exercises will teach you that nothing can easily knock you down. Yoga of the Earth: additional extras Like trees and plants, you draw your strength from the earth. You can preserve this energy by practicing Mulabandha, the root lock. Proper breathing should also accompany grounding yoga—and, of course, your everyday life: Calm abdominal breathing instead of chest breathing offers valuable support. Woman practicing yoga in Root Bond, Mula Bandha pose on the mat in outdoor park. Grounding - through which yoga style? If you want to practice Earth Yoga, you basically have two options. Of course, you can complement any yoga style you enjoy with elements of grounding yoga. However, if Earth Yoga is very important to you, there are two yoga styles that are particularly recommended. Hatha Yoga is the classic among yoga styles—and perhaps it was even your introduction when you first started practicing yoga? With its static postures, the Hatha style is perfect for enjoying both grounding and strengthening. Whether cobra or warrior, dog or tree pose—every asana uses the earth as its anchor. Yin Yoga is a very gentle style of yoga that primarily stretches the shortened fascia of your body. The stretches in these asanas are held for a particularly long time. Usually lying down or sitting, you assume the beneficial postures, supporting them as needed by making the position more comfortable with blankets, bolsters, or blocks. This is important because you should relax so much in these stretching asanas that you can truly let go. Letting go, in this context, means placing your complete trust in the earth that supports you. Good to know: Both Hatha Yoga and Yin Yoga are ideal styles for beginners. So, if you want to help a loved one start the new year feeling grounded, it's a great idea to practice some asanas from the Hatha or Yin yoga styles together. Activating the root chakra If you've been practicing yoga for a while, you may know that yoga also stimulates our body's energy centers. Depending on the asana, as well as pranayama or meditation, different chakras are addressed. Earth yoga is closely linked to the root chakra (Muladhara). Located at the base of your torso, it can establish direct contact with the earth in any sitting position. By concentrating on the energy encompassed by this chakra, you support the rootedness that Earth yoga brings. Ground yourself through good nutrition In Ayurveda, the earth element is associated with the Kapha dosha. A diet that corresponds to this type perfectly complements your individual earth yoga. You'll probably guess that the perfect menu actually grows in the earth, meaning it includes roots, tubers, or seeds. Typical examples of how to optimally structure your menu are potatoes, beets, and okra, amaranth and millet, bran, and quinoa. Grounding spices include nutmeg, coriander, and parsley. Among the fruits, you should try berries—especially blueberries and strawberries. Healthy snacking? Enjoy the great taste of pumpkin seeds or snack on delicious dried fruit! Many yoginis and yogis love tea. Of course, there are also teas that are ideal for Earth Yoga. The spices in chai tea may be especially beneficial for you. Classic chamomile and fennel are also suitable teas. If you're anxious or having trouble sleeping, try lavender tea. Meditation also creates roots
Die 10 beliebtesten Yoga-Stile: Welcher passt zu Dir?

The 10 most popular yoga styles: Which one suits you?

by Stefan on Dec 13 2022
Looking for a change? Interested in a sport that perfectly suits your needs and your body? Yoga can help. Thanks to the different styles, it's possible to tailor it to your individual needs. In this article, you'll learn about the best styles you can integrate into your daily life. Get excited and get your mat ready. Why is yoga so popular? Thanks to its versatility, yoga can be beneficial in all sorts of situations. Whether you're looking for a calming sequence or a pure challenge, the choice is vast. Yoga can help you with the following problems: stress Mobilization of your body improve sleep behavior Balance between mind, body, soul increase physical well-being become more flexible The effects, of course, always depend on the particular yoga practice; each style affects the body differently. Which yoga styles are the most popular? In the following section, we would like to introduce you to the best types of yoga so that you can choose the right one for you. 1. Yin Yoga If you've already explored yoga a bit, you're probably familiar with Yin Yoga, one of the most popular types of yoga. This yoga practice is especially suitable for beginners. This style is not characterized by forceful movements, but rather by holding effective asanas. Stretching the body is a key focus, loosening the fascia and releasing deep-seated blockages. The individual exercises last approximately three to ten minutes, and the entire session takes about an hour. This ensures you experience the best results for your body. 2. Hatha Yoga This practice is the oldest, so you can expect it to consist of many traditional elements. The teachings are over a thousand years old and include exercises suitable for every yogi. It focuses on the combination of breathing and strengthening asanas for the body. 3. Ashtanga Yoga Yoga vector set. Figures yoga poses. Ashtanga yoga Do you want to practice a truly sweaty style of yoga? Then Ashtanga is definitely perfect for you. Inspired by the Hatha style, Ashtanga consists of six consistent sequences. The pace is fast, and the exercises flow smoothly. This will definitely get you sweating. Anyone who says yoga isn't strenuous has never tried these sequences. 4. Bikram Yoga This style of yoga is a modified form of Hatha Yoga. Birkam Yoga is also called hot yoga. This means that you practice your yoga flows not at normal temperatures, but at a temperature of 40 degrees Celsius. The humidity is usually very high, so you'll really work up a sweat. The advantage is that this really challenges the body and strengthens it at the same time. The tendons, ligaments, and muscles can be well supplied with blood thanks to the heat and high humidity. If you want to lose weight, then this asana practice is perfect for you. A balancing and calming meditation on the cushion can perfectly round off this practice. 5. Kundalini Yoga Hands in kundalini mudra by Indian man isolated at white background. Gesture of awakening kundalini energy. Free space for your text Do you want to increase your life energy and thereby strengthen your entire body? Then Kundalini Yoga, with all its benefits, could be beneficial for you. On the mat, the focus is on physical and meditative elements. Kundalini integrates chanting, meditation, breathing techniques, and special asanas. Together, they awaken your life energy and balance your chakras. 6. Vinyasa Yoga Calm your mind and strengthen your body with yoga – Vinyasa Yoga is ideal for this. It combines various postures, creating a smooth transition. To achieve a holistic sense of achievement, a comfortable meditation posture is usually adopted at the end. Many practitioners add a short shavasana to the end. The special thing about Vinyasa Yoga is that it can always have a different theme; the practice is challenging, yet also calming and meditative. 7. Anusara Yoga This style of yoga has something special about it – it serves to stimulate energy flow and improve well-being. It's a modern style of yoga with elements from Hatha Yoga and Iyengar Yoga. It also incorporates modern elements of biomechanics. Similar to other sequences, it also combines pranayama, meditation, and various asanas. With the right guide, you can learn the best yoga exercises. 8. Power Yoga One of the most popular types of yoga is so-called Power Yoga. If you can't get enough of Vinyasa Yoga and Ashtanga Yoga, you should try Power Yoga. The creativity of the individual sequences plays a significant role, as do the fixed progressions we know from Ashtanga Yoga. The yoga units help you strengthen your body while simultaneously developing your balance. This form of yoga is helpful for you if you value fitness and holistic well-being of body, mind, and soul. 9. Iyengar Yoga Do you want to focus on the physical aspect? Then Iyengar Yoga is ideal for you. Breathing or meditation aren't the primary focus. Instead, various physical sequences are practiced with the help of a strap, blocks, or other props. The focus is on the yogi's physical health. 10. Jivamukti Yoga Is holistic practice important to you? Then try Jivamukti Yoga. This style goes far beyond the yoga mat, meaning you focus on yourself for more than just a few minutes on the mat. Meditation, chanting, and engaging with the sacred scriptures are essential in this style. Furthermore, the entire path is focused on seeing everything with compassion and freedom. This style isn't suitable for everyone. However, if you feel ready to grow spiritually, improve your yoga practice, and continually evolve, you can access this through Jivamukti Yoga. What is the right style for you? There's no direct answer to this question. If you're not yet familiar with it, you could attend a yoga retreat. There, you'll learn about various styles. In addition to the other styles, Aerial Yoga and Acro Yoga are also very popular. Here, the focus is on body tension, and the exercises are performed, for example, on a sling suspended from the ceiling. Otherwise, always listen to your gut and your body. It will always tell you whether it prefers a challenging, sweaty workout or one that helps you unwind. Ideally, the various yoga exercises are regularly combined so you benefit from everything. What types of yoga do you like and practice regularly?