Yoga BLOG

Yoga is powerful – not only for harmonizing your mind and soul. Your body also benefits from regularly practiced flows. Do you want to get fit and train your muscles, especially your abs? Then you should incorporate abdominal exercises into your routine more often. Those who practice the asanas regularly will notice that certain exercises have an excellent effect on the abdominal muscles. You can find out whether these exercises are effective for you in this article. Yoga and abdominal muscles – a miracle cure? First of all, we don't want to give you false hope. Of course, individual asanas that specifically train your stomach won't immediately give you a six-pack. However, effective exercises can help strengthen your core, tone it, and stimulate digestion. To achieve good results, you should regularly integrate the best yoga exercises into your daily routine. In the following section, you'll learn whether and why this Buddhist teaching can help you develop your six-pack and why it's good for your overall health. Stay tuned. 1. Improve your bloating and digestion with yoga Everyone has abs; some are more toned than others. Your body fat percentage also plays a significant role in whether you can see the strong muscles. Digestion also determines whether your stomach is nice and flat. If you suffer from bloating, for example, your stomach will automatically be much more bulging. If you're currently experiencing psychosomatic problems or aren't eating well, yoga can help alleviate the symptoms. However, it's essential to change your overall lifestyle. It's pointless to just treat the symptoms without addressing the root cause. Nevertheless, specific yoga poses (the twist pose, for example) help support the digestive system. When digestion improves, bloating decreases, and the six-pack, which is trained with other yoga poses, becomes apparent. 2. Yoga helps shift your mindset for your body Body, mind, and soul are one and connected. While many believe that exercise alone leads to weight loss or a sense of well-being, this is mistaken. The thoughts behind it are often at least as important. Therefore, it's all the more important that you exercise every day to change your entire mindset. You'll become more stress-resistant, more stable, and more mindful. This will have a direct impact on your mental constitution and your lifestyle—and thus also on your core. 3. Power yoga to sweat: Lose weight, tighten your core For many people, core muscles are strong but not visible. If this is the case for you, then you should set a goal to lose a few pounds. For this muscle group to be visible, a small amount of body fat is required. This shouldn't lead you to lose weight without limits and stress yourself out—that would have the exact opposite effect on your physical well-being. Instead, you can strengthen your entire body with the help of activating exercise sequences, build muscle, reduce weight, and lose belly fat. Vinyasa or Ashtanga yoga are excellent for this. 4. Strengthening the abdominal muscles and stable posture The abdominal muscles are important for protecting the lower back. So, if you practice yoga regularly, your posture will automatically improve. The interaction between the lower back and abdominal muscles is very important. Yoga can help you build your lower back and six-pack. 5. The body awareness and love for one’s own body increases Many people criticize their own bodies and therefore don't feel good about themselves. In this context, flow, combined with meditation and conscious breathing, can help you find your inner center (in the truest sense of the word) and increase self-love. Those who accept themselves as they are automatically treat themselves better – this inevitably leads to rethinking their eating and exercise habits. Often, people automatically opt for a healthier diet and exercise more. The result is weight loss and a flat stomach. 6. Yoga = gentle method to train the abdominal muscles Almost every athlete who spends a lot of time in the gym makes sure to train their core—this is how they can achieve a flat stomach. Buddhist teachings offer a variety of exercises that help build a strong core. These are generally simpler and gentler—meaning that yoga is not only perfect for strengthening the arms, back, legs, or shoulders, but also the stomach—easy, can be done anywhere, without equipment, and is gentle on yourself. 7. Many individually adjustable yoga exercises for the abdomen The advantage is that these exercises for strong abdominal muscles on a yoga mat are suitable for everyone, whether you're a beginner or a pro. So you can start practicing your abdominal exercises today. Don't forget to take deep breaths. The following are perfect: a) Plank (Phalakasana) This exercise is perfect for everyone. You support yourself on the floor with your forearms, assume a horizontal position with straight legs, and your toes provide additional support. The rest of your body is suspended in a straight line. This asana is perfect for the whole body—especially your abdominal muscles and back. b) Upward Plank (Purvottanasana) This is the reverse of the plank position. Your back is facing the floor and your hands are flat on the floor. You raise your upper body upwards and stay in this position. It's good for your abdominal muscles. c) Side plank (Vasisthasana) You support yourself on your left arm, your palm resting on the floor. You turn diagonally, with only your palm and your foot touching the floor. You have to maintain your balance, and your abdominal muscles will automatically tense. The exercise also helps strengthen your sense of balance. After a few breaths, switch sides. d) Locust Pose (Salabhasana) It's an exercise perfect for strengthening the entire core; it stretches and strengthens the back and abdomen. You lie on your stomach and, on the next inhalation, lift everything you can: your legs, your torso, and your arms. e) Boat Pose (Navasana) This is one of the most well-known abdominal exercises. It's especially recommended for advanced athletes. Sit on your bottom and raise your legs, stretching them out overhead. Lean your upper body backward. Keep your back straight. This exercise is ideal for strengthening your core. f) The Tree (Vrksasana) You stand in Mountain Pose. Now lift one leg and bend it (with the knee facing outward, the soles of your feet against the inside of your other thigh). Now you're standing. This stabilizes your core and trains your sense of balance. g) The Cobra (Bhujangasana) This exercise is perfect for the back and stomach. It helps stretch the stomach. Lie on your stomach and place your forearms on the floor. Now lift your upper body and open your heart. As you can see, the various asanas are excellent for training the core and back. Combining different exercises in a flow also burns calories and increases your fitness—all factors that help keep your body moving and tone your stomach. At the end, you can do a breathing exercise or meditation on your cushion . This way, you maintain a great balance between tension and relaxation. Do you use different asanas to build your core?

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?

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.

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!

Viparita Salabhasana - with the stretched locust pose for more self-confidence and well-being Viparita Salabhasana (Viparita = inverted, Shalabh = locust, asana = pose) is an asana for advanced practitioners, best performed in the morning or evening, when digestion is at rest and the body's blood vessels are empty. The exercise belongs to the Ashtanga style of yoga and serves to strengthen well-being and self-confidence. Various parts of the body are addressed and trained through the stretched locust pose. Furthermore, the asana can help with digestive and metabolic problems. How to perform the stretched locust asana correctly To prepare, you should practice poses like the Bow Pose (Dhanurasana) and the simple Locust Pose (Salabhasana) and transition into abdominal breathing. Your hands are placed beneath your torso, providing additional support throughout the pose. Viparita Salabhasana is assumed by engaging your lower back, abdominal muscles, and abdomen. Your feet are in the air, in line with your head. Your chin and chest are on the floor, supporting the pose. Assuming the extended Locust Pose requires a relatively high level of strength and is made easier by exhaling gently during the effort. Once you have assumed the basic pose, assume a position that feels good: stretch your feet over your head or even touch the floor in front of your head if your body allows it. The main thing is that you can hold the pose upright and find your balance . Release the pose after a few minutes before it becomes noticeably uncomfortable. To relax after Viparita Salabhasana, you can do the Resting Child's Pose (Balasana) or breathe deeply while resting on your stomach. The pose is not repeated; rather, it is performed once, with some time between other asanas or physical exertion. Take enough time before and after assuming the pose to calm down and breathe consciously. What to pay attention to in Viparita Salabhasana The Stretched Locust Pose is a challenging asana that beginners should only perform under the supervision of an experienced yoga instructor. If you suffer from neck or spine problems, or if you have an arm injury, you should avoid this asana. Viparita Salabhasana stretches the solar plexus and can only be performed properly on an empty stomach. Women who are menstruating or pregnant should also avoid Viparita Salabhasana. If the pose causes neck pain, rest your lips and face on the floor instead of your chin and feel the energy flowing through your body. The pose stretches the back, arms, pelvic area and spine. Heart chakra (Anahata) and throat chakra (Vishuddha) are activated. Strengthens the body and soul. Can help with digestive problems and stimulate the metabolism. The simplified Viparita Salabhasana The extended locust pose is versatile and challenging – assuming it requires a considerable amount of strength. Those who rarely or never do strength training may need help with this step. Holding the pose, however, requires a completely different set of skills. Your sense of balance is challenged, and different muscle groups are used than when assuming Viparita Salabhasana. Some people will find the first part of the asana more difficult, while others may find it more difficult to hold. Beginners can also perform the pose with support or leaning against a wall. This small amount of support makes the active and holding parts of the asana easier without locking the body when performing the extended locust pose. Image © fizkes / 123rf.com

Seated yoga exercises: valuable asanas The neck is an area of our body that often receives too little attention. It's often overshadowed by the back, which we all want to treat when it's tense or in pain. Yet our neck is a particular area where many problems can originate. Muscle tension here can manifest itself in headaches, shoulder and arm pain, and even insomnia. The neck is often strained or even overstressed in everyday life. You may notice this particularly clearly if you frequently work at a computer. There are many yoga exercises that help you strengthen your neck and also learn to relax. Seated yoga poses are ideal for this. We'll introduce you to some of them in this blog post. Four seated yoga exercises Yoga Mudra: Forward Bend in Lotus In Yoga Mudra, you experience a long neck at its finest. By bending forward, you not only bow to creation, which gives you roots and wings at the same time, but you also relax your neck, increasingly as you become more and more aware of the gentle stretching of this area in this pose. You also bend forward at your desk. But this lengthening of your neck is completely different from that offered by yoga exercises in a seated position: While mental work at your desk can lead to a tense neck and you often look left and right, Yoga Mudra is a true act of letting go. You sink deeper and deeper into this pose, lengthening and relaxing your neck area, and learning to let go more and more, physically and mentally. Bandha Padmasana: bound lotus pose The bound lotus pose is one of the seated yoga poses well-suited for advanced practitioners. It relaxes your neck just like the forward bend in the lotus pose, but the posture is a bit more intense: By tying your arms behind your lower back, you gently draw your shoulders down. This creates the freedom for the neck that you may have often heard in yoga or exercise classes with the phrase "shoulders away from your ears." Unlike hunched shoulders, the neck can be optimally relaxed, making the bound lotus one of the ideal seated yoga poses for the neck. Try it out and see how your neck feels in this pose! Garbhasana: Fetal Pose The fetal pose is one of the asanas that offers perfect protection and relaxation. Is there a more relaxing posture than that of the child in the womb? Child's pose, as it is also called, is naturally also one of the seated yoga exercises that can benefit your neck. A holistic exercise that helps you relax your body, mind, and soul and gives you strength for the challenges ahead in life. It is one of the seated yoga exercises that is also suitable for balancing after strenuous asanas or at the end of a yoga class. Virasana: Warrior Warrior pose is also one of the seated yoga exercises that can promote neck health and thus your well-being. Here, too, lowering your arms relieves pressure on your neck by increasing the space between your shoulders and ears, thus giving your neck freedom. Virasana is also one of the seated yoga exercises that also relieves pressure on your back. Hero's pose, as it's also called, also helps relax your legs after a long day at work. Your mind can also find peace in this position. If you wish, you can also practice meditation or breathing exercises (pranayama) in the warrior pose to regain strength and rejuvenate yourself. Image © iofoto / 123rf.com