Yoga BLOG

Image by Free-Photos on Pixabay There are many good reasons to quit smoking. Smokers know it all: nicotine is toxic to our bodies and also harms our environment. Unfortunately, the path to becoming a non-smoker is anything but easy. Our bodies and minds are dependent on the little happiness-boosters that cigarettes make us suffer greatly during withdrawal. Yoga, breathing exercises, and meditation can help you on your path to becoming a permanent non-smoker. Are you a smoker and wondering how it works? We'll tell you in our article! With regular practice, yoga and breathing techniques can help you live a cigarette-free life and increase your life energy (prana). Why it is so difficult to quit smoking Many smokers have already made several attempts to quit smoking. Very few succeed on the first try, by the way. So don't get frustrated if it takes several attempts. Be patient with yourself and work on your motivation. Physical withdrawal from nicotine lasts about four to six weeks for humans. But the worst is actually over after just a few days. Then it's important to tackle the psychological dependence and stay strong. The right mindset for successful smoking cessation Anyone who has ever tried to quit smoking knows how strong a smoker's willpower must be to actually resist cigarettes. It becomes particularly difficult during an emotionally stressful phase. All of your life energy (prana) is directed toward managing the stress. This doesn't leave much room for the additional stress of quitting smoking. Therefore, it's best to start your life without cigarettes when you feel mentally and physically capable. Mantras are a great way to program your mind to say "I don't need any more cigarettes." Invent your own mantra or choose one of these five. If it helps, you can also repeat the mantra with a mala necklace . Image by Martin Büdenbender on Pixabay Mantras for smokers who declare war on cigarettes: • I can do anything. • My breath is fresh. • I love fresh air. • I am good to myself. • My lungs breathe clean air. Yoga for a smoke-free life The great thing is that yoga and meditation have a similar effect on our bodies as smoking. At least when it comes to the reward system. After the physical exercises, we feel balanced, in a good mood, relaxed, and fit. A regular yoga practice strengthens self-confidence and the soul. Willpower is also strengthened. You can incorporate your previously chosen mantra into your yoga routine to train your mind and create a positive attitude toward the word "smoke-free." This will solidify the idea of quitting smoking and penetrate your subconscious. Pranayama for powerful lungs Breathing exercises are a wonderful way to strengthen your lungs and begin a smoke-free life. Pranayama exercises utilize the healing power of breathing and are an important part of yoga. They work in a variety of ways. Alternate nostril breathing, for example, is particularly popular and well-known. There are breathing exercises that have calming or stimulating effects. Detoxifying exercises that stimulate the metabolism are ideal for quitting smoking. Regular practice, practice, and more practice is important! Only then will you internalize the breathing techniques and feel the positive effects of this special form of breathing. Asanas and Pranayama exercises to help you quit smoking Say goodbye to cigarettes and addictive nicotine! Use your body and your breath to successfully quit smoking. We've put together three exercises that can support you on your journey to becoming a non-smoker. Exercise 1: Kapalabhati Pranayama - Fire Breathing Kapalabhati Pranayama is one of the activating breathing techniques in yoga. In contrast to the calmer alternate nostril breathing, this breathing exercise boosts your metabolism and has a cleansing and stimulating effect. Sit relaxed on your yoga mat , ideally in the lotus position. Try to sit as upright as possible. Now close your eyes and focus on your breathing. Breathe in evenly through your nose and fill your lungs with as much air as possible. Now breathe out through your nose firmly and with good pressure. As you breathe out, try to hiss. Try to repeat the breathing exercise 20 times. You will quickly feel the invigorating effect of this breathing technique. Important information about the Kapalabhati breathing exercise can be found here . Exercise 2: Trikonasana - Triangle Pose With the triangle pose , you're doing something particularly good for your back and the organs in your lower abdomen. The lateral stretch with stretched back muscles also stretches the lungs, allowing your breathing to flow more freely. For this asana, stand upright on your yoga mat . Your legs should be about one leg's length apart. Now, turn your right leg out to a 90° angle. Look forward and breathe in and out consciously. As you inhale, stretch your arms out parallel to the floor. As you exhale, try to bend your upper body further forward. Be careful not to arch your back. Now, move your right arm toward your foot. Stretch your other hand upward. Try to hold this asana for at least 7 deep breaths. Exercise 3: Surya Namaskar - Sun Salutation This asana is a must-have for any yoga class. With the Sun Salutation, you activate your mind, body, and soul equally. This exercise engages the entire body from head to toe. It stretches, warms, and strengthens. The Sun Salutation consists of a specific sequence of 12 individual steps. You definitely won't have time to think about smoking. In our article "The Sun Salutation: More Light and Energy for Your Life," you'll learn how the yoga exercise works and what's behind it. What else will help you on your way to becoming a non-smoker Besides yoga and meditation, there are of course other ways to overcome your nicotine addiction and become a non-smoker. Quitting smoking is no easy task, especially for long-term and heavy smokers. Withdrawal symptoms can sometimes be severe, making the temptation to simply smoke the next cigarette all the more tempting. Nicotine replacement therapy can also help alleviate withdrawal symptoms. Other options for quitting smoking: • Nicotine replacement products, such as chewing gum or patches • Acupuncture • E-cigarettes • Distraction through exercise in the fresh air • Group behavior therapy • Hypnotherapy Smoking cessation courses are often covered by health insurance. It's definitely worth asking if and what kind of courses and aids are offered. Perhaps there's even a yoga course covered by your insurance! We wish you every success in becoming part of the “former smokers’ club” soon. Are you a smoker and want to try quitting smoking with yoga and meditation? Or have you already successfully become a non-smoker through yoga? Feel free to share your experiences with us in the comments!

Image by Jonas Fehre on Pixabay Yoga trains your muscles effectively and gently. Depending on how hard you want to challenge your muscles, there are different types of yoga that are perfect for building strength. Strenuous, dynamic power yoga, for example, will really get you sweating and promote muscle growth. In our blog article, you'll learn which yoga styles are ideal for building muscle and what you should keep in mind. Which yoga for muscle building? Hatha Yoga , Yin Yoga, Ashtanga Yoga, Power Yoga… especially as a newbie, these terms don't mean much at first. It's easy to be overwhelmed by the sheer number of options and the diverse styles. Therefore, it's important to first clarify what exactly you want to achieve with your training. Do I want to strengthen my muscles in general? Or do I want to really challenge my body and build muscle? Depending on your goal, different yoga styles are suitable. Muscle building Power Yoga, Ashtanga Yoga and Co. What's especially great about building muscle with yoga exercises: Instead of using heavy weights like in a gym workout, you train purely with your own body weight. That's all you need for mindful muscle building. Incidentally, yoga also promotes the healing process of your muscles through stretching. So, with these exercises, you get the complete package. Unlike gentler yoga styles, like Yin Yoga or Hatha Yoga, more dynamic yoga usually requires no equipment . A yoga mat and perhaps a yoga blanket are usually sufficient for practice. These types of yoga are perfect for strengthening your muscles: • Power Yoga (from creator Bryan Kest) As the name suggests, Power Yoga is a very strenuous style of yoga. The focus here is primarily on strength and flexibility. Chanting mantras or meditation are usually absent. This is why it's so popular in Western countries as a fitness training method. Each exercise is held for five breaths. Breathing should flow smoothly, and the movements should flow smoothly into one another. This keeps your body constantly challenged and in dynamic motion. Incidentally, Power Yoga was invented in the 1990s by the American yoga teacher Bryan Kest. Even though it sounds very strenuous, it's basically suitable for everyone. • Ashtanga Yoga This dynamic yoga style has a very long tradition. In Ashtanga Yoga, the individual exercises follow a specific sequence. The asanas alternate with pranayama , the breathing exercises. The yoga exercises are divided into six series. Your breath should flow in sync with the asanas, as this controls the energies in your body. This may be difficult at first as a new yogi. But don't let it discourage you. Your body first needs to get used to the new breathing techniques and movements. And doing both simultaneously only really works well after a few yoga sessions. • Vinyasa Yoga With Vinyasa Yoga, you can strengthen your body without overtaxing yourself. It strikes the perfect balance between tension and relaxation. Initially, you focus on movement sequences and conscious breathing. Later, the exercises become more challenging, placing greater strain on the muscles. Vinyasa Yoga isn't consistently strenuous. However, many asanas will challenge you physically and mentally. The goal of this yoga style is also to release tension and build inner strength. Image by shushipu on Pixabay Holistic effect on your body Even if your main goal may be to strengthen your muscles and generally gain more energy in your daily life, regular yoga has a holistic effect on the body and addresses many areas. So, you'll benefit not only from a strong body and better health, but also from a free mind. Positive effects of yoga on your body and mind: • Your mind will be calmed • Your muscle groups are strengthened and blood circulation improves • You learn to use your breathing positively for yourself • You can reduce your weight • The varied movements make the fascia more supple • Your general well-being will be strengthened Warming up before intensive yoga training Yoga and warming up? Yes, this is absolutely essential, even before the demanding asanas, to protect yourself. Therefore, before an intensive workout, your body should be well prepared for the exercises. Your yoga instructor is highly trained and will show you the appropriate asanas. A popular exercise is downward dog, which engages the entire body. This way, you can protect your legs, for example, from unpleasant muscle injuries. Meditation after strenuous yoga Phew, you did it! After many strenuous asanas, depending on the type of yoga, you will be rewarded with a soothing meditation at the end of the yoga session. This is important for recharging your batteries and counteracting the strenuous exercises. Resting softly on a meditation cushion or lying with your legs stretched out on the yoga mat , you will ensure the necessary recovery period. You will quickly notice how relaxation spreads throughout your entire body and a pleasant feeling of contentment sets in. Do you use yoga to build muscle? Or are you thinking about starting yoga to tone your muscles or even lose weight? Feel free to leave us a comment!

It looks so light and graceful when brave yogis hang weightlessly in an aerial yoga sling. Yoga classes with slings are becoming increasingly popular in yoga studios. Anyone who has always wanted to fulfill their dream of flying or experiencing weightlessness and want to improve their fitness at the same time has come to the right place. Aerial yoga, also known as anti-gravity yoga, is a playful variation on yoga training, which some people otherwise find a bit too serious. Like many exciting yoga trends, Aerial Yoga originated in the USA. It was developed by Christopher Calvin Harrison, the creative acrobat and founder of the group AntiGravity . It's now so popular that classes are offered worldwide, and countless yogis are experimenting with gravity. Image by Veronica Bosley on Pixabay What is Aerial Yoga? Aerial yoga classes are primarily about fun, not so much about spiritual moments. Perhaps this relaxed form of yoga will still lead to inner reflection for some people. There's nothing tense or forced about aerial yoga. Rather, it's about letting go while suspended from the ceiling in the aerial yoga sling, and you'll do this easily and automatically. When you dangle completely relaxed in a giant aerial yoga sling, and are reminded a little of your time as a toddler, you feel inner joy. Yoga mats or meditation cushions are out of place in aerial yoga. Here, practicing in the special sling plays the main role. Head off, fun in the aerial yoga sling on! In many forms of meditation and yoga, the carousel of thoughts in your head can get in the way. A negative attitude can also lead to a blockage. If this is the case, you must first resolve it in order to be able to fully focus on your inner self. In aerial yoga, your mind doesn't get in the way. While performing the acrobatic exercises, you are highly focused, and your mind doesn't have time to dwell on negative thoughts. Rather, from start to finish, aerial yoga is about fully enjoying the exhilarating moments of suspended animation. Important yoga aid: the Aerial Yoga Sling Yoga accessories are available in many bright colors and various lengths. These special aerial yoga slings are also popular in circuses such as the famous Cirque de Soleil. Daredevil aerial acrobats use them to swing boldly through the air. Aerial yoga slings have a firm structure, are stretchy in one direction, yet feel soft. They are usually made of polyamide (nylon), polyester, or acrylic fabric. Attached to hooks firmly anchored in the ceiling, the slings dangle loosely from the ceiling. Acrobatic exercises require core strength, as the abdominal and core muscles are constantly engaged. These muscle groups are important for maintaining balance in the sling, e.g., made of nylon. Tip: If you want to use the sling in your own home, you'll need a minimum ceiling height of 2.2 meters. This height is important for performing the exercises properly. If the ceiling height is 2.5 meters or less, a 4-meter-long sling is sufficient. Who is aerial yoga training suitable for? At first glance, aerial yoga exercises may seem extremely daring. However, this is a yoga technique that can be practiced by beginners and advanced practitioners alike. The appearance of this more challenging yoga style is deceptive. Many stretching exercises are easier for daring yogis in the air because their own body weight is significantly reduced. It's important, however, that your body has a good basic tension in your abdominal and core muscles. Otherwise, you'll literally be hanging from the ropes during an aerial class. This basic tension makes it possible to hold the exercises for a long time and also change positions independently. But don't worry: If you lack strength and tension in your core at the beginning, your yoga instructor will help you in the class and show you which exercises on the sling are suitable for you. This is important for aerial training: sense of balance Good basic tension no fear at high altitudes be able to let go Trust that the cloth will keep you safe Effects of Aerial Yoga on your body The asanas performed in the inverted position are particularly suitable for those suffering from back pain. This position relieves pressure on the back and neck, thus achieving a state of maximum relaxation. It also strengthens all muscle groups and massages the internal organs. Furthermore, aerial yoga training is also beneficial for building confidence. In a world characterized by constant change, instability, and uncertainty, this is difficult for many people. Of course, the inversion movements in particular have a corresponding effect, as they ensure that you reach a state of letting go. This encompasses all essential elements in life, be they everyday problems, worries, or desires. During your yoga exercises in the air, you gain a new, healthier perspective on the things that really matter. It's hardly surprising that the swinging motion alone provides a wonderful counterbalance to the often one-sided physical strain of work and dissolves potential stress within minutes. This is how Aerial Yoga affects the body: Relief of back and neck Strengthening all muscle groups Massage of the internal organs Trust is strengthened Creating a natural balance Yoga and Aerial Yoga - it's all about the mix Experts consider a combination of aerial yoga and classical floor exercises to be ideal. Whenever traditional yoga poses too many challenges for you and you're too tense and cramped for some particularly difficult asanas , an hour in the air proves to be extremely relaxing. Of course, aerial yoga, which is, in short, a harmonious blend of Pilates , aerial acrobatics, and the familiar yoga poses on the floor, also has a lot to offer as a standalone workout. In addition to the benefits already mentioned, these include the development of natural balance, a feeling of protection and security, and, last but not least, the fun factor that should not be underestimated. It also has a positive effect on body, mind, and spirit. Trying is better than studying - Aerial Yoga trial lesson Have you ever felt like relaxing in an aerial yoga sling? You'll experience the full extent of its positive effects once you sit in the soft sling yourself. This will finally give you the opportunity to relax not only your limbs but also your soul. Many yoga studios offer free aerial yoga classes so you can get to know the style without any obligation. Have you ever tried aerial yoga? Can you recommend an aerial yoga class? What do you particularly like about the sling exercises? We'd love to hear your thoughts!

Image by Matias Maiztegui on Pixabay Painful knees are practically a widespread disease. They limit our daily activities, making it difficult to walk and enjoy the carefree joy of movement. Yoga can help you strengthen your knees and stabilize your joints. Well-trained muscles protect the knees by helping to keep them in the correct position. A lack of muscle overloads the cartilage, and the ligaments suffer. Regular exercise helps prevent knee pain and protect the knee joint. We'll tell you why stable knee joints are so important, what to keep in mind when practicing, and show you 3 yoga exercises for strong and stable knees. Why it is so important to perform yoga exercises correctly Yoga is a wonderful way to work intensively with your body. Through the conscious practice of asanas, you strengthen your body, train your sense of balance, and become increasingly more flexible over time. With targeted exercises from the diverse yoga disciplines, you can strengthen your knees, relieve pressure on the knee joints, and thus find a stable stance. To enjoy your yoga practice for a long time, you should definitely keep a few things in mind to avoid any unpleasant consequences. That’s why you should pay attention to the correct execution of yoga: • Your body and its health are your most valuable asset, so treat it well. • Pain is caused by careless and incorrectly executed movements. • If you push your body too hard, you risk injury and long-term damage. • If your body cannot handle it, do not force it into the lotus position, for example, as this can lead to pain and permanent damage to the knee joints. Yoga exercises to mobilize and strengthen your knees We have compiled three yoga exercises for you that can help you on your way to stable and strong knees: Exercise 1: Half Moon (Anjaneyasana) This yoga pose is also known as a deep lunge. It gently strengthens the muscles in your thighs and around your knees without putting too much strain on them. At the same time, it stretches your back muscles and hips. Be sure to listen carefully to your body during this yoga pose if you experience any kind of pain. Only go down as far as is comfortable for you. Execution of the yoga exercise: Start in downward dog and breathe deeply in and out. On your next inhale, place your right foot between your hands. Make sure your knee is over your heel. Now place your left knee on the yoga mat and place your foot on the mat. Keep your leg extended behind you. On your next breath, straighten your torso and extend your arms upward. Your arms are parallel to each other without touching, and your palms are facing inward. Now tilt your head back slightly and draw your fingers upward. Stay in this position for at least five breaths, and on your last exhalation, bring your head and back forward. Switch back to Downward-Facing Dog and start the asana with your left knee. Repeat the asana five times per side, or as long as it feels comfortable. Your thighs may stretch slightly, but they should definitely not be sore. Exercise 2: With this exercise, you strengthen your knee joints, legs, and buttocks. Lie down comfortably on your yoga mat. Now lift your legs simultaneously and stretch them as high as you feel comfortable. Make sure your back is flat on the mat and that you don't arch your back. Now stretch your feet alternately and then pull them in. Synchronize your breathing with the movement of your feet. Perform the exercise for at least 10 rounds or as long as it feels comfortable. Then, curl your feet up onto the mat and place your legs hip-width apart. With your next inhalation, lift your pelvis upward and press your feet into the yoga mat. Make sure to only place as much weight on your knees as feels comfortable. Then, with an exhalation, lower your pelvis back down. Exercise 3: If performed correctly, this asana will help strengthen your knee joint. It will also stretch your legs and back, and mobilize your hips. This exercise is also started lying down. For the starting position, place your feet comfortably next to each other on the yoga mat at buttock level. Keep your arms relaxed at your sides. Breathe in mindfully and, as you breathe out, lift your right leg, bend it, and pull it toward your chest. If it feels comfortable, you can place your hands around your knees. As you inhale, stretch your right leg forward and simultaneously raise your arms vertically in the air. Repeat with your left leg. Perform this yoga exercise at least five times on each side, or as long as it is comfortable and pain-free. Why does my knee crack when I do yoga? As soon as the knees are bent during yoga, some people experience a cracking sound. While it sounds horrible, the loud cracking is usually nothing to worry about. You can imagine the cracking sound like a gas bubble, which creates a noise due to the movement and the resulting pressure equalization. The body is more prone to cracking in the morning, as lying down at night makes us stiffer than during the day or in the evening. However, if the knee or other joints crack constantly and are painful, you should consult a doctor. Inflammation or a joint misalignment can quickly develop and cause the noise. Generally speaking, cracking your knee during yoga is harmless. However, if you experience an unpleasant pulling sensation or pain, be sure to consult a doctor. Predisposed to knee pain: can I practice yoga? Whether it's an old injury, chronic pain, or misalignment of the knee joints, people suffering from knee pain are often unsure which sports and exercises are still permissible. The good news: Yoga is possible even with pre-existing knee problems. It's best to let your yoga instructor know before your yoga class. They will address your personal health needs and show you which asanas you are permitted to perform. For many asanas, there are knee-friendly alternatives that you can easily practice. Important note: We expressly state that we do not offer medical advice. The exercises described should only be performed if you have no underlying health problems. If you experience pain or discomfort in your knees or any other part of your body, always consult a doctor for medical evaluation. Image by Angelo Esslinger on Pixabay Do you have problems with your knee joints or an old injury that's causing problems? Has this put you off yoga so far? Or have you even been able to successfully combat your knee pain with yoga? Feel free to leave us a comment with your experiences on the path to healthy knees!

In the stress of everyday life, we quickly forget about ourselves and fail to take time out for our body, mind, and spirit. "I actually need more exercise and relaxation. But I don't have time for that... I'll start yoga next week, definitely!" Are you familiar with these thoughts? First, the positive: You're aware that you should do something for yourself and your body. That's the first step. Now it's just a matter of how and when. Image by anncapictures on Pixabay In our article, you'll learn how to successfully integrate yoga and meditation into your daily routine for the long term. And it takes less time than you might think. Just 15 minutes a day is enough When you start practicing yoga, you'll quickly come across long instructional videos that show you the craziest and most strenuous physical contortions. But don't let experienced yogis scare you off! No one is born a master, and they too started small with just a few exercises. To integrate yoga into your daily routine, just 15 minutes a day is actually enough. This is a great way to get into a daily routine without overtaxing yourself. And everyone can probably find that time relatively easily for a few exercises, right? 5 tips on how to integrate yoga into your everyday life Every person is different, with a different daily routine and individual needs. But with these 5 tips, you too can successfully integrate yoga and meditation into your life. The path to achieving this isn't that difficult. All you need is a mat and a quiet, relaxed environment. Our tips at a glance: Include yoga in your morning routine Focus on the good Forgive yourself Give yourself mindfulness in everyday life Maintain good habits Tip 1: Include yoga in your morning routine In the morning, our minds are fresh and unused. For those who aren't morning people, the thought of practicing asanas before breakfast is dreadful. But as they say, practice is better than study. And admittedly... what's a big change at first actually leads to more energy, fresh thoughts, and relaxation throughout the day. It's best to get up 30 minutes earlier than usual, drink a glass of water, and start the exercises. You'll quickly notice the positive effects and start the day refreshed. Tip 2: Focus on the good Sometimes it's not so easy to see the bright side. You get up, about to enjoy a cup of coffee, and your favorite mug shatters into a thousand pieces. And then the coffee beans are gone. "Typical that this is happening to me again. This can only be a bad day." You know that feeling? Negative thoughts quickly become ingrained in us humans, and we simply attract negativity. But actually, it's not so bad after all. Instead of focusing on the negative, try to see the good and the positive. Enjoy good food, dear friends who enrich your life, or the sun tickling your nose. Life always has its ups and downs, but we should make it as beautiful as possible. Image by Kranich17 on Pixabay Tip 3: Forgive yourself We humans are pretty good at finding it difficult to forgive ourselves. And then our thoughts start circling: "Why did I do that?" "I can never make it right again..." But we mustn't forget: Nobody is perfect! We ourselves have been hurt by loved ones, and yet we were still able to forgive many things quickly. As bad as it is, you won't be able to undo what happened. And blaming yourself doesn't help anyone and only harms them. But you can learn to forgive yourself. So accept the mistake, focus on your strengths, and let go. Because you live in the present, not in the past! Tip 4: Give yourself mindfulness in everyday life That's often easier said than done. We rush from appointment to appointment, take care of the shopping and housework, give our all when studying, and in the evening are simply happy to stretch out our legs on the couch. But that's precisely when it's all the more important to pay attention to our inner selves. The easiest way to do this is to incorporate breathing exercises into your daily life. They're great for practicing on the way to work, before an important meeting, during your lunch break, or even while shopping. For example, breathe consciously and deeply into your belly for five breaths. The brief pause and the additional oxygen work wonders and clear your mind. Tip 5: Maintain good habits Yoga doesn't just mean practicing daily exercises. It also means living a harmonious life with yourself and your environment. Actively perceive the people and your surroundings. Isn't it sometimes nice when a stranger simply gives us a smile? Or when we pay a dear friend a kind compliment? Getting involved in social projects can also be part of this. The more good habits you cultivate, the more fulfilling and positive your life will be. Image by truthseeker08 on Pixabay Your possible yoga workout First, make yourself comfortable on your mat and relax. It's best to sit in the lotus position , because if you lie down on the yoga mat , you could quickly drift off to sleep. Take a few deep breaths and relax. Start with the morning salutation. Then move on to downward dog. Always make sure to perform the movements mindfully and consciously. To round things off, treat yourself to invigorating breathing exercises. Fire breathing , for example, is a good option; it stimulates the circulation and really gets you going. With daily practice, you will quickly notice the positive effects of yoga exercises. Why yoga enriches everyday life Regular yoga practice enriches your life. This conscious time out often spills over into other areas of your life. You become more sensitive to your body and want to do good things for it beyond that. You often question your diet or other daily habits. You might even consider quitting smoking or cutting down on alcohol. Be surprised by what yoga training triggers in you! 7 good reasons for yoga: Your metabolism is stimulated Stress is reduced the flexibility of your body improves Your muscles become stronger You bring mind and body into harmonious harmony Mindfulness automatically becomes part of your life You find inner peace Well, if those aren't convincing arguments to get started right away! And remember, just 15 minutes of yoga practice or meditation a day is enough to harmonize body and mind and tackle everyday life with vigor. Are you considering incorporating yoga into your daily routine? Or are you already diligently practicing certain asanas every day? Feel free to leave us a comment!

Image by Pexels on Pixabay In the hectic pace of everyday life, we easily forget to give ourselves a few moments of rest. Our bodies are working at full speed, and we often take on far too much. We feel stressed, irritable, and find it difficult to relax. Restorative yoga can help you give your body the rest and regeneration it needs. Your muscles relax, your heart rate slows, and you find inner peace. What is Restorative Yoga? When practicing restorative yoga (from the English "to restore"), letting go is a top priority. Instead of strenuous asanas, the muscles are put into a deep sleep because the exercises are performed passively. With the help of practical yoga props, you can stay comfortably in the asanas for a long time and concentrate entirely on yourself without interruption. Resting on soft cushions , blankets , or yoga blocks , you can perform the poses for up to 20 minutes. Because the heart and head are at the same level in the asanas, the calm exercises also have a relaxing effect on your brain and heart. How does restorative yoga work? Restorative yoga is wellness for your body and mind. The stresses of everyday life, stressful thoughts, and other stressors fade away during passive exercises and gradually fade into the background. By staying in yoga poses for extended periods, your muscles relax intensely, your mind drifts away, and your heart rate slows. If you practice restorative yoga regularly, your sleep can also improve permanently, and you'll wake up refreshed in the morning. Possible effects of restorative yoga: deep recovery Self-reflection inner peace Stress is reduced deep muscle relaxation improved sleep Image by Nico H. on Pixabay Yin Yoga vs. Restorative Yoga - these are the differences Gentle Yin Yoga and Restorative Yoga have several similarities. When practicing both yoga styles, the ultimate goal is deep relaxation of body and mind. Both yoga styles are performed passively, using various props such as pillows, blankets, yoga straps, or yoga blocks, and the focus is on restoring body and mind. However, the yoga approach is very different. Yin Yoga is intended to maintain health, primarily works on energy, and does not aim to heal. Restorative Yoga, on the other hand, is intended to help an ailing body return to health. The asanas are usually held for even longer than in Yin Yoga, and more yoga props are used. Restorative yoga exercise: Salamba Supta Baddha Kanasana You need these yoga tools: yoga mat 2 yoga bolsters 2 yoga blocks yoga blanket Using the blocks, position the bolster at an angle of approximately 45°. Now sit in front of the lower end of the inclined yoga bolster. Slide the second bolster diagonally under your knees, place the soles of your feet together, and let your knees fall outwards in a relaxed manner. Now lie back on the inclined yoga bolster. Wrap yourself in the blanket and remain in this position for about 15 minutes. Breathe deeply into your belly and exhale mindfully. Do you practice restorative yoga? What benefits do you experience? And do you have a favorite exercise? We'd love to hear your thoughts!

Image by David Mark on Pixabay Whether it's yoga, athletics, or skiing, the body should always be prepared with the right exercises before any activity. It's a common misconception, however, that warming up only consists of stretching exercises. It's much more than that. The exercises activate your body and bring it up to operating temperature. In our article, we explain why you should always allow enough time to warm up from your back to your legs before yoga. We've also prepared three popular yoga exercises for you to warm up with. Warming up before yoga: Your body will thank you When you think of preparation before exercise, images of athletes doing vigorous stretches often come to mind. However, this type of physical preparation is now outdated. Today, we know that warming up in yoga serves, among other things, the purpose of being able to stretch afterwards without risk of injury. Only a warmed-up muscle is supple and ready for intensive stretching. If you're planning an intensive yoga session, you should allow enough time for warm-up exercises to prepare for the asanas. Light stretching is allowed during the warm-up, but be careful not to push your body too hard too quickly. After all, a racehorse wouldn't be sent into the starting gate without the necessary preparation. Image by Sofie Zbořilová on Pixabay Why you should always warm up with the right yoga exercises: Body is prepared for the yoga session Risk of injury is minimized through the exercises the mind is calmed and concentration is promoted You become more aware of your breathing the body temperature increases and blood circulation to the muscles is promoted How should I warm up for yoga? The warm-up exercises vary depending on the type and intensity of your yoga session. The more intense the session, the more you need to pay attention to preparing your muscles. If you practice Yin Yoga, for example, the warm-up phase will be different than for a sweaty hot yoga class. A popular warm-up exercise in yoga classes is the sun salutation . This sequence of movements engages all parts of the body. The spine, stomach, back , and legs are optimally prepared for your yoga session with appropriate exercises. Your head should also be considered during the warm-up. Short nodding and shaking movements of the head from side to side activate the neck and throat muscles. 3 popular yoga exercises to warm up But enough with the theory. We've prepared three popular and well-known yoga warm-up exercises for you: Yoga exercise cat-cow Duration: 2 minutes For this yoga exercise, first assume a quadruped position. This posture is correct when your hands are under your shoulders and your knees are under your hips. Breathe out slowly. As you inhale, arch your back. Your sternum should be pointing upward, your shoulder blades pulled together, and your gaze should be straight ahead. Now exhale slowly and form a rounded back. Pull your chin toward your sternum and spread your shoulder blades apart. Yoga exercise pelvic lift Duration: 3 minutes For this exercise, lie on your back. Your stomach is completely relaxed. Now place your legs upright. Your feet should be flat on your mat next to your bottom. If possible, grasp your ankles. As you inhale, push your pelvis up high. If you have lower back problems, approach this exercise carefully and lift your pelvis only slightly. As you exhale, lower your pelvis again. Yoga exercise standing forward bend Duration: 2-3 minutes Place your feet hip-width apart on your yoga mat . Your knees should be straight. If this is uncomfortable, bend them slightly. Now bend forward, let your upper body hang, and place your hands on your feet. If you like, you can place your hands on your elbows. Now move your head once, nodding and once shaking. As you do this, breathe out forcefully through closed lips so that it sounds like a horse snorting. If possible, place your hands firmly on the yoga mat next to your feet with your next exhalation. Breathe in and out deeply at least 5 times. On your next inhalation, mindfully straighten your spine and stand relaxed on your feet. Image by Christian Northe on Pixabay How do you warm up before yoga? What are your favorite yoga exercises to get your body moving? We'd love to hear your comments!

Image by 18121281 on Pixabay Yin Yoga is the loving and profound work with your body. The focus is on yin, letting go, living in the "now," and accepting all sensations experienced in the moment. It is thus the passive counterpart to dynamic Yang Yoga and also affects the connective tissue and fascia. Through prolonged holding in certain postures and stretching, the body gently becomes more flexible, allowing you to delve deeply into your inner self. This gentle yoga practice touches you equally on physical, emotional, and psychological levels. After the intensive exercises, you feel internally calm, relaxed, and balanced. In our article, you will learn what Yin Yoga is, how it affects your body, and finally, we will introduce you to a few exercises. What is Yin Yoga? Yin Yoga works on an energetic level. Yin stands for calm, femininity, and softness. The focus of this style of yoga is on discovering your own body and intensely feeling yourself in the here and now. It is suitable for beginners and advanced yoga practitioners alike. If you prefer dynamic exercises, this is the wrong place for you. The asanas are held statically for a long time. Sometimes you even stay in one position for up to 15 minutes. By holding the position for a long time, the muscles, fascia , connective tissue, and ligaments gradually relax. Those who stretch regularly will be able to sense the releasing effect on a physical level. With regular practice of this style of yoga, you will become more flexible and supple over time. And the mind also becomes more and more calm. Yin Yoga classes often begin or end with meditation. In contrast to this is Yang, which means warmth, sun, and masculinity. Dynamic and powerful Yang Yoga is the opposite of Yin Yoga exercises. Yin Yoga – actually looks quite relaxing! Relaxation is a top priority in this style of yoga. It's an active break from the hectic, "yang" world. However, anyone who believes that all the exercises can be performed easily and effortlessly is mistaken. Because the asanas are held for many minutes, this can become strenuous over time. This isn't necessarily due to a lack of strength, but rather to the physical and emotional blockages one encounters. If the body has been struggling with persistent tension for a long time, releasing it is also an emotional issue. Tension is often the result of inner restlessness, stress, or unprocessed negative experiences. Image by StockSnap on Pixabay Access to your inner self Yin Yoga gently confronts us with our inner selves and can reveal hidden subconscious thoughts. If the poses are held for a long time and tensions are addressed, the body is exposed to a constant stimulus. This can trigger a wide range of emotions, which manifest differently in each individual. Some see fond memories in their mind's eye or feel happiness. Others are filled with sadness or anger. Allow yourself to feel these emotions and tap deep within. Here, through the power of the subconscious, long-forgotten experiences that have not yet been processed can surface and become accessible through the long-held asanas. How Yin Yoga affects your body Every person is different. While one person may have many physical issues to address, another may experience more emotional ones. Those who practice Yin Yoga experience holistic effects on a physical, emotional, and psychological level. One element may be more pronounced than another. By holding the asanas for extended periods, shortened muscles, stiff ligaments, connective tissue, and stuck fascia are re-energized and brought back into motion. With regular practice, the entire body becomes more flexible and supple. Energy flows are stimulated, and the metabolism boosted. On a psychological level, old emotional burdens can be released or brought to consciousness. Possible effects of Yin Yoga: Flexibility of muscles is increased Energy flows are stimulated Fascia and connective tissue become more flexible Tensions can be released the mind comes to rest emotional blockages can be resolved subconscious can come to light Image by PatrizioYoga on Pixabay What you need for Yin Yoga Yin Yoga utilizes a variety of useful yoga props to help you immerse yourself deeply and for a longer period of time in the pose. Yoga blocks, for example, support you when practicing asanas that open the chest or are practiced lying on your back. A yoga strap intensifies the gentle stretching of your arms or legs. It's also an ideal yoga aid if, for example, you have trouble bringing both hands together behind your back. Eye pillows provide additional relaxation for meditation at the beginning or end of a yoga session. They have a pleasant scent of lavender, linseed, or cherry stones, for example, and caress the eyes. These yoga props are used in Yin Yoga: Meditation cushion Yoga straps Yoga blocks Meditation blankets Eye pillow for relaxation yoga mat Yin Yoga exercises We'd now like to introduce you to a few Yin Yoga exercises that will help you regain harmony with your "Yang" energy. These exercises should be held for at least three minutes, but you can hold them longer if you feel they're beneficial to your body. Yin Yoga Exercise Half Moon Lie on your back. Now stretch your arms above your head and your legs down. Bring your legs together and as far to the left as possible. Bring your upper body and both outstretched arms to the left as far as is comfortable for you. Support the stretch by grasping your right wrist with your left hand and actively but mindfully stretching. Remain in this position for at least three minutes, breathing calmly into your right side. Then switch sides. Yin Yoga Exercise Swan This exercise opens the hips. First, get into a quadruped position and place your right foot on the floor to the left, approximately below your belly button. The top of your foot should touch the floor and your knee should be outside your right hip. Now extend your left leg back and place the top of your foot on the floor. If this is uncomfortable, leave the foot in a relaxed position. Support your upper body on your forearms or lie down completely forward. It's important to always listen to your body and not go too far into the stretch. Yin Yoga Exercise Butterfly You start the butterfly pose in a seated position. Stretch your legs out, bend them, and place the soles of your feet together. Depending on how comfortable you feel, you can bring your feet closer to your body. Sit upright once more, slide your hands forward, and lie down in a relaxed position with your back rounded. After three minutes, slowly return to the seated position, rest within yourself for a few moments, and enjoy the "yin" energy. Do you practice Yin Yoga? Do you have a favorite exercise? Or do you prefer more dynamic Yang Yoga? We look forward to hearing about your personal yoga experiences!

Image by Oldiefan on Pixabay You're lying in bed, tired, but sleep is simply out of the question. You toss and turn from side to side and back again. Your mind just won't settle, and falling asleep becomes stressful. Do you know that feeling? Unfortunately, many of us suffer from difficulty falling asleep or even sleep disorders. Gentle yoga exercises can help you fall asleep more easily and achieve deep relaxation. In our blog article, you'll learn how you can successfully manage your sleep problems with yoga and spend your precious time in bed relaxing. Yoga in the evening helps you process what you have experienced Our minds are in constant use. Throughout the day, they absorb thousands of impressions, which we process consciously and, above all, subconsciously. Especially during stressful periods, we quickly become overwhelmed and simply can't manage to press the "off" button. In the evening, when we finally have some time to relax, our thoughts start to race. Instead of drifting off comfortably on our pillows, we count the thousandth sheep. With yoga in the evening, your body and mind will calm down, and your sleep quality will improve. Practicing yoga before bed will help you... • Reduce stress in a healthy way • stop circling thoughts before sleep • calm the nervous system • find better sleep • sleep through the night Which yoga exercises for sleep disorders? There are many wonderful asanas that have a calming effect on the body and mind. We've put together three exercises for relaxation and better sleep. If you're new to yoga, make sure you find a quiet spot at home. You can dim the room a bit or light candles. This will provide additional relaxation. Afterwards, lie down on your yoga mat and take a few deep breaths to tune into the yoga poses. Shoulder Bridge Exercise Lie relaxed on your back with your hands at your sides. Place your feet hip-width apart, close to your buttocks. Breathe deeply and gently lift your pelvis. Hold this position for as long as you feel comfortable, breathing in a relaxed manner. Exhale as you lower your pelvis. If you'd like, you can also practice this asana with a yoga block . Simply place it under your sacrum and enjoy the relaxation. Sphinx exercise A wonderful yoga pose for reducing stress is the Sphinx pose. It expands the shoulder and chest area while strengthening the spine. Lie relaxed on your stomach and stretch your feet and toes. Place your forehead on your yoga mat. Now stretch your hands out in front of you, palms facing down. Rest your forearms on the mat. With your next breath, push yourself off the mat with your hands and slightly lift your head and upper body. Make sure your belly button stays in contact with the yoga mat. Breathe in and out mindfully and hold the pose for at least 5 breaths. Exercise child's position This yoga exercise is reminiscent of the fetal pose, which we all once assumed in our mother's womb. We feel very safe and comfortable in it. To do it, slowly rise up onto your side and kneel on the yoga mat. Your toes should be touching. Sit back on your heels. You can open your knees slightly. Now place your forehead on the mat. Stretch your hands out, palms down, or extend them backward, palms up. Relaxation in the corpse pose as a "bedtime treat" For the ultimate yoga finale, lie down in bed. Corpse Pose (Shavasana) is perfect for falling asleep immediately afterward. Lie on your back, completely relaxed. Place your arms at your sides with your palms facing up. Your heels should touch, and your feet should fall loosely outwards. A bolster under your knees will allow your lower back to relax further. Now breathe in and out deeply and slowly. Stay in this position for at least 5 minutes and try to concentrate solely on your breathing. More tips for better sleep Besides yoga, there are many other things that can help you drift off to sleep in the evening. Have you tried many things, but nothing has helped? Perhaps you need to adjust various settings to find relaxation. Not everyone is the same. What works well for one person may not be of any use to another. In addition to yoga, why not try our other tips for sleep disorders? Tips for better sleep and restful nights: • Ban mobile phones from the bedroom • Do not check emails or social media for at least half an hour before going to bed • read a book instead of spending the evening in front of the TV • Light food for dinner instead of fast food, sweets or huge carbohydrate bombs • Write down your thoughts on a notepad and thus "empty" your head • Listen to calm, relaxing music to fall asleep • plenty of exercise in the fresh air helps to calm the nervous system Healthy sleep can be learned: be patient with yourself If sleep disorders are causing us to lose focus in everyday life, forget appointments, or generally lack energy, it's high time to turn our lives around. If only it were that easy... and yes, it's easier said than done. Be patient with yourself, though. Give yourself the time you need to get your sleep problems under control. The important thing when making a change is not to give up after trying it once or twice just because you don't see immediate results. Our bodies are creatures of habit. It actually takes more than two months for a new habit to become second nature. We wish you the best of luck in quickly finding restful, deep sleep! Important note: Yoga can help you sleep better, but it's not a cure-all. If your sleep problems have been ongoing and you're suffering from them, you should definitely contact your doctor to have the problem medically evaluated. Do you suffer from sleep disorders? Or has yoga helped you sleep better? We'd love to hear your thoughts!

Exercise isn't really your thing? Have you been thinking about starting yoga for a while? Or do you even think yoga isn't really for you? Then it's high time to explore the unique benefits of yoga. There are many good reasons to start practicing these effective physical exercises. Whether you're a beginner or an advanced practitioner, once you've integrated yoga into your daily routine, you won't want to miss it. Here are our top 5 reasons why you should start yoga today: Reason 1: Yoga is suitable for everyone When you think of yoga, does the first image that comes to mind are toned, sweaty bodies in acrobatic poses? Erase that image from your mind as quickly as possible, because it's only going to frustrate you. Sure, you get stronger and more flexible after years of training, but that shouldn't deter you from practicing yoga. There are countless types of yoga – from the most relaxing to the most strenuous. If you're a complete beginner , you should first ask yourself what you primarily want to achieve with yoga. Relaxation, muscle building, increased flexibility? Depending on your needs, you can choose from Hatha Yoga , Ashtanga Yoga , Yin Yoga, or Power Yoga . The yoga instructor will keep a close eye on all participants and help you perform the asanas correctly. You'll see that after a few sessions, you'll feel more confident, and any initial doubts and insecurities will vanish on their own. Reason 2: Your body becomes stronger and more flexible Typically in yoga, individual asanas are held for long periods. This may be unusual and strenuous for your body, especially at first, but you'll quickly get used to it. Holding the poses for long periods strengthens your muscles and makes your entire body stronger. Your flexibility will also quickly improve, as muscles and tendons are regularly and gently stretched during yoga. Eka Pada Rajakapotasana: the one-legged (king) pigeon pose Reason 3: Yoga reduces stress Stress accompanies us throughout life. Some people can handle it well, while others feel stressed by everyday tasks. Yoga helps you gently reduce stress. You take a conscious break from everyday life and focus entirely on yourself. Meditation, which is part of every yoga session, calms your mind and soul. The special breathing exercises ( pranayama ) are also ideal for reducing stress. Anti-stress yoga: for more relaxation in everyday life Reason 4: your health will be strengthened Sleepless nights, low blood pressure, migraines, or back pain can make life hell. Yoga isn't a cure-all, of course, but it can be a great support and improve your health. Strengthening and stretching the body can alleviate back pain and headaches. Regular, mindful self-care can help ease self-doubt and swirling thoughts, and sleep can improve. Reason 5: Yoga gives you time for yourself In everyday life, we quickly forget about ourselves and our needs, or put them on the back burner. There's a job we want to do perfectly, a relationship that demands a lot of attention, children who drain a lot of energy, and so on... there's often not much room left for the "me." When practicing yoga, you give yourself and your body valuable time. You can focus entirely on yourself and your needs. Often, problems vanish into thin air when you listen fully to your inner self. Your subconscious mind continues to work even after yoga, helping you solve problems and be completely at peace with yourself. 5 good reasons for yoga are not enough? Besides our top 5 reasons to start yoga today, there are, of course, many more! Because yoga isn't just a challenging alternative to exercise; it's a whole other way of life. Here are some of the other benefits yoga can offer you: Body, mind and soul come into harmony holistic body training Increase self-confidence Adherent fascia can be released your body awareness improves Yoga can be practiced almost anywhere, you only need a yoga mat The best day to start yoga? Today! Does that sound too good to be true? The best thing to do is simply try yoga without obligation. Many yoga studios offer free or discounted trial classes. Especially at the beginning, it's a good idea to try out several yoga styles to find the right one for you. So, if you've decided to try yoga and after the first trial class you feel like, "Oh, I didn't imagine it would be that way...", don't let it scare you off. Every yoga teacher teaches their class differently, and empathy plays a big role. Because if you don't like the teacher, you won't be able to fully commit to the yoga practice. We wish you lots of fun discovering yoga and meditation. Would you like to start yoga? What motivates you to take up this popular alternative to exercise? We'd love to hear your thoughts!

Image by No-longer-here on Pixabay Yoga offers numerous benefits that have a positive effect on body and mind in a variety of ways. Muscles are stretched and strengthened, inner peace is established, and stress is reduced, breathing exercises strengthen the nervous system, body awareness is improved, concentration is enhanced, and the increased oxygen intake has a positive effect on the heart and lungs. Originating in India, this philosophical teaching now looks back on a history spanning over 2,000 years, and countless people have benefited from its multifaceted advantages. The roots of yoga in Hinduism The middle Upanishads, the philosophical writings of Hinduism , which were written around 400 BC, mention the essential elements of today's yoga system and even use the term yoga several times. Yoga was closely linked to Samkhya, which is considered one of the oldest philosophical systems of Indian origin and deals with the enumeration and description of existence. Around 300 BC, yoga established itself in the Indian epic Mahabharata as a practical counterpart to the theoretical Samkhya. Between the 2nd century BC and the 4th century AD, the scholar Patanjali took up traditional yoga teachings and created his Yoga Sutra, a precise guideline that subsequently developed into an independent method of concentration and meditation. In his work, Patanjali described four different paths to attaining enlightenment. Image by Photocurry on Pixabay The Handbook of Practical Yoga In the 14th century, Svatmarama wrote the Hatha Yoga Pradipika, which was based on Tantrism and can be considered a manual of practical yoga. In addition to asanas (poses), the work also describes in detail the hand gestures known as mudras. Furthermore, the texts contain practical instructions for various breathing techniques intended to create a balance between body and mind. Today's mental training in darts sometimes uses traditional techniques to build mental strength. Because the exercises promote concentration, calm, and serenity, they are recommended as a regular part of the daily darts routine. This recommendation is based on the unanimous opinion of players and experts that 50 percent of the outcome of a darts game is decided in the mind, and that yoga can have a positive effect in this area. Yoga in modern times Tirumalai Krishnamacharya is considered a modern-day teacher who had a profound influence on the spread of yoga. He traveled through India between 1924 and 1989, presenting himself and his students in impressive poses. His strength and flexibility impressed many people and greatly increased interest in yoga. The uniqueness of each student was an important part of Krishnamacharya's philosophy, so he prescribed different practices and exercises for each student. In his opinion, every person requires a different type of yoga to achieve inner balance. Today, yoga equipment can be individually tailored. In addition to different mats, various yoga accessories are available that can be combined according to personal preferences. There is also a wide selection of materials. Yoga mats, among others, are available in various materials with different advantages. Yoga mats made of PVC, NBR, or TPE are non-slip, easy to clean, durable, and particularly long-lasting. In contrast, mats made of natural sheep's wool provide particularly soft seating and also have a self-cleaning function. Image by shushipu on Pixabay

Constantly tired, under the weather, plagued by colds, and lacking motivation... Do you know that feeling? A poorly functioning immune system is often the cause. Daily stress, lack of exercise, or a poor diet are anything but healthy and can weaken your defenses. However, a healthy body and mind also have a positive effect on your immune system. Yoga has an effect on the entire body and helps you strengthen yourself from within. In our article, you'll learn how yoga can stimulate your immune system and strengthen your defenses through dynamic exercises and breathing exercises. Image by Irina L on Pixabay Negative factors for your immune system Our world is characterized by hectic everyday life. Important things have to be done quickly, we are constantly contactable and the day really needs 48 hours to do everything. In all the hustle and bustle, it is easy to forget to take good care of ourselves, eat healthily and find a relaxing balance. Our body can usually compensate for this well for a short time. But when it becomes routine, our body soon sends signals. We become easily irritable, unfocused, less able to cope with stress and generally just unbalanced. Our metabolism and immune system can also suffer and no longer protect us as well from external threats. This provides a perfect breeding ground for pathogens such as bacteria and viruses, and we become ill. Colds, including a runny nose, are then often a frequent companion. Negative influences on your immune system: stress lack of exercise unbalanced diet alcohol lack of sleep Smoke Overweight Yoga and the immune system: how to strengthen yourself from within Our health is the most precious asset we have. Through yoga and meditation, you can regain harmony with yourself and strengthen yourself from within with targeted asanas. The exercises help you boost your metabolism, support your organs, and reduce stress. Yoga and meditation are powerful tools on the path to a healthy life. Possible positive effects of yoga on your immune system: Stress is minimized the body's own defenses are strengthened Blockages are resolved Metabolism is boosted Energy flows are stimulated Organ work can be activated Kundalini Yoga as a booster for your immune system We would like to introduce you to Kundalini Yoga as a beneficial practice for your body, metabolism, and immune system. The word "Kundalini" (Sanskrit: kundala - coiled, wound) describes a power that lies dormant within every human being. According to Tantrism, it is located at the base of the spine and is the chakra closest to the earth. Kundalini is depicted as a coiled, sleeping serpent. The ultimate goal of this yoga style is to awaken the Kundalini in order to attain enlightenment. Who is Kundalini Yoga suitable for? Kundalini can be practiced by both beginners and advanced yoga practitioners. Through the constant alternation of active and passive exercises, the body's own powers are awakened and activated. Relaxation exercises and physical exercises are performed alternately. Various asanas and breathing exercises help stimulate the flow of energy. Kundalini is helpful on the path to relaxation, but also when the goal is to burn calories or lose weight. 3 Kundalini Yoga Exercises To gain insight into Kundalini Yoga, we'd like to introduce you to three exercises that you can easily practice at home. All you need is a quiet space and a yoga mat . Yoga exercise bow For the bow pose , lie on your stomach. Grab your ankles with your hands. Inhale deeply through your nose and push your shins back. At the same time, lift your chest and thighs. Breathe in and out gently, relaxing your neck. After two minutes, release the asana while exhaling and lie back on your stomach. Notice how you feel after the exercise. Effect : Digestion is improved, stimulation of the navel chakra Yoga exercise stretching posture Lie relaxed on your back in the Savasana pose. Now lift your head and stretch your neck. Bring your chest up as far as you can comfortably. Stretch your arms down and look straight ahead toward your toes. Finally, lift your legs slightly off the floor, pointing your toes. Important: While stretching your legs, keep your lower back on your yoga mat. Effect : Strengthening of the core and self-confidence Yoga exercise camel For Camel Pose , sit on your knees and lower legs. Keep your body upright. Now place your hands on your sacrum and draw your stomach in. This supports your lower back. Let your shoulder blades sink down and bring them toward your back. Inhale and lift your chest. If it's comfortable for you, place your hands on your heels. If you don't have any problems with your cervical spine, you can let your head sink back. Hold this asana for about 2 minutes and then carefully stand up again. Then relax your knees and feel your way. Effect : Stretching and extending the spine, chest and abdominal muscles Relaxation at the end After the exercises, give yourself some time to relax. Lie back on your yoga mat and assume the Savasana pose. Breathe deeply through your nose and focus on your heart. Allow yourself at least five minutes of meditation . Breathe consciously until you feel completely relaxed. What is generally good for your immune system Yoga isn't a cure-all and can't magically cure a cold or weaken your immune system. However, it's a holistic approach for people to bring balance and listen to their bodies' signals. If you practice yoga regularly, you'll feel the positive effects on your body, and your immune system will also benefit. Strengthening your immune system requires many small, interconnected cogs. Our body is a true miracle and needs healthy treatment to function well and make us feel good. This includes a healthy diet, plenty of exercise in the fresh air, and avoiding stress. How to strengthen your immune system: healthy eating drink plenty of water sufficient exercise Avoid stress sufficient sleep Image by bzwei on Pixabay How do you strengthen your immune system, boost your metabolism, and prevent colds? Do you practice Kundalini Yoga and do you have tips for stimulating your body? We'd love for you to share your experiences with strengthening your immune system and health with us! Disclaimer and general note on medical topics: This text is in no way a substitute for professional advice from a physician or pharmacist, and it should not be used as a basis for self-diagnosis or for initiating, modifying, or discontinuing treatment of illnesses. Always consult your doctor if you have any health questions or complaints! Yogabox and the authors assume no liability for any inconvenience or damage resulting from the use of the information presented here.

This insight is anything but new: Yoga has a lot to do with energy. Yoga practice can both energize and relax us. With a blend of asanas and pranayama, meditation, and relaxation, yoga can help us maintain or regain balance in our lives. The chakras also offer valuable support in this process. There are seven energy centers located in our body. Like the meridians, they cannot be seen. But there are striking depictions of the chakras, which are arranged vertically above one another like a colorful chain of energy. Chakras - Levels of Consciousness The chakras at a glance Each of us has seven main chakras (also called chakras). They form a vertical line – ideal for our energies. Through your chakras, you are connected to both the earth and the sky. They give you stability and security, roots and wings. From bottom to top, there is the root chakra (Muladhara Chakra), the sacral chakra (Swadisthana Chakra), the solar plexus chakra (Manipura Chakra), the heart chakra (Anahata Chakra), the throat chakra (Vishudda Chakra), the brow chakra (Ajna Shakra), and the crown chakra (Sahasrara Chakra). Each of these chakras is associated with organs, characteristics, and yogic themes. What is your topic that needs to be addressed in yoga? The Root Chakra: for grounding This chakra is connected to, among other things, the lower extremities and intestines, the skeleton, the skin, and the nose. Problems in one of these areas can often be effectively addressed with meditation and asanas for your root chakra. The psychological component, with which the root chakra is connected, is also important in this context. The name says it all: Through this chakra, we are rooted in the earth and the energies important to us. Therefore, it is also significant for you if existential anxiety, a lack of connection within the family, and relationship problems are the issues that concern you. The Sacral Chakra: for joy The organs belonging to the sacral chakra include the genitals, kidneys and bladder, mouth and tongue. This affects not only organic function but also our zest for life. Enjoying food and joyful sexuality are also anchored in this chakra. Blockages in this area can lead to organic and psychological disorders that impair your life. Your creativity can also be negatively affected if you are blocked in this area. Zest for life and inspiration are closely linked. With yoga exercises and special meditations – ideally complemented by Ayurvedic nutrition – you can activate the energies in your sacral chakra. The solar plexus chakra: for your personality The solar plexus is the solar plexus. It's located in the upper abdomen and is the structure where we experience that famous adrenaline rush or those butterflies. This chakra is, in particular, the energy source for the digestive organs and the skin. But it also encompasses everything that makes up your personality. Are you ambitious? Too ambitious, perhaps? Or do you have a fear of failure? Are you more guided by negative or positive thoughts? These are all topics you can address with exercises for your solar plexus chakra. By the way, your gut feeling is also anchored in this energy center. Meditation and asanas can provide valuable support! The Heart Chakra: for love What would life be without love? Love, which is energetically nourished by our heart chakra, includes love for one's partner. But it's also about self-love, which is essential for our happiness in life and thus an important topic. Love for God—higher love—is also an aspect of the heart chakra, which is naturally associated with the heart and the lungs. The ability to give and receive love is centrally anchored in this chakra. Blockages in the heart chakra? You can resolve them! The throat chakra: for your ability to express yourself The throat chakra, located in the larynx area, is organically associated with the thyroid, as well as the mouth, nose, and ears, among other organs. The ability to express yourself—with everything that defines you—is central to this. It's not uncommon for emotional problems to be caused by the thyroid. This connection is documented in the throat chakra as an important energy center. Does your throat sometimes feel constricted? Do you often have that familiar lump in your throat? Then you should definitely try the exercises and meditations that are appropriate for this chakra. You may find they are particularly beneficial. The brow chakra: for your soul There are people who radiate a certain presence. Who always seem to have the right intuition. Who are at peace and composed within themselves. These are usually the people who have a good connection to their inner life and also a connection to the vibrations of the universe. The good news: This isn't a matter of talent. It's a matter of mindfulness, and it also depends on the energy flow in your brow chakra not being blocked. You can test this with exercises for this important chakra and appropriate meditations. Do they make a difference? The Crown Chakra: for your self There are two particularly important elements in yoga: you root yourself in the earth and connect with the highest. The highest—whatever that means to you—gives you the unity, belonging, and security that we all deserve in our lives. Your crown chakra is located above your head. It contains the energies that enable the connection between your own and divine energies. Does this all seem a bit spiritual and intangible to you? That's okay. You can simply try out suitable asanas and meditations for the crown chakra. Chakra meditation: for holistic well-being Which chakra is important for me and my well-being? Is it possible that I should work on two or three chakras? It's perfectly normal for you, as a beginner in the complex teachings of chakras, to be a little unsure at first about which asana and meditation might be right for you. A chakra meditation that incorporates all seven chakras is recommended and an ideal introduction. You can truly benefit from it. One thing is certain: All chakras have their significance in life and should be sources of energy without blockages. Chakra meditation is a good place to start.

Yoga Swing Impulso Fitness training, acrobatics, relaxation, and fun – Aerial Yoga offers all of this in a yoga swing or aerial yoga cloth. This holistic training has become a very popular yoga style for experienced aerial acrobats and those who want to become one. Many yoga studios offer fitness training with the special aerial yoga cloth, which dangles loosely from the ceiling. The right accessories for practicing Aerial Yoga are available at yogabox at an affordable price. What is a yoga swing? Yoga swings , also known as yoga hammocks, aerial yoga slings, or yoga swings, allow for acrobatic yoga exercises in the air. When practicing asanas, the body is completely weightless. The associated yoga style is known as aerial yoga. The yoga swing is suspended from a permanently mounted ceiling suspension system using a carabiner. This is what yoga training with a yoga swing enables: Tensions are released Strengthening fitness and muscles greater freedom of movement Deepening the asanas Sense of balance is trained Loops and handles relieve the body when needed What is Aerial Yoga? What looks so simple in Aerial Yoga is actually a combination of strength, balance, and acrobatics. All of these skills are required to get into the sling or yoga hammock by yourself. Aerial Yoga is a holistic body workout in a sling, yoga hammock, or yoga swing. Aerial Yoga trains your sense of balance, and your flexibility and fitness are increased. Furthermore, the weightlessness of aerial training allows for easier yet more intense exercises. Hanging relaxed in the Aerial Yoga sling can release blockages and tension in the back or shoulder-neck area. What do you need for an aerial yoga class? If you practice aerial yoga at home, you'll need a few practical props. Stretchy, comfortable clothing is essential for fully performing the acrobatic exercises in the aerial yoga sling or swing. In addition to the sling or yoga swing, you'll also need a non-slip yoga mat for the final relaxation. Can everyone practice aerial yoga? Whether you're a yoga beginner or an advanced yogi, theoretically anyone with a reasonable level of fitness and no fear of heights can practice yoga with a sling. The sling exercises or the yoga swing require strength and test your balance. If you have ear or sinus problems, you should consult your doctor or yoga instructor before practicing aerial yoga. If your sense of balance is impaired, you could, in the worst case, fall from the sling to the floor and injure yourself during yoga. Aerial yoga practice with our Yoga Swing Impulso With our Impulso yoga swing, practicing yoga at dizzying heights is truly enjoyable. The swing is made of 100% durable nylon. The comfortable fabric is beige, and the straps and loops are black. You can practice aerial yoga safely in the Impulso yoga swing. The loops and handles allow you to easily transition between asanas and relieve strain on your body. The Impulso yoga swing comes as a set with loops, a carabiner, and a storage bag. Important: The mounting hardware for the sling, with the exception of the carabiners, is not included. The ceiling mount can be purchased separately if required. You will need two ceiling mounts for the Impulso Yoga Swing. Practical ceiling suspension for your yoga swing To swing safely through the air, the yoga swing must be securely mounted to the ceiling. A minimum ceiling height of 2.2 meters is recommended for installation. This is the only way to properly perform the exercises in the swing or on a sling. Our silver ceiling suspension provides the necessary security for your aerial yoga training. The maximum load capacity is 300 kg. Yoga swings, aerial yoga slings, and even children's swings can be hung quickly and easily using a carabiner. Hanging a yoga swing as a hammock An aerial yoga sling or yoga swing can also easily be converted into a comfortable hammock. This is especially useful if you want to relax in the air without practicing any exercises. The hammock should be hung at a minimum height of 120 cm. Do you have questions about our yoga swing or our yoga swing range? Our friendly customer service team will be happy to answer any questions you may have. Feel free to call us or contact us online using our contact form.