Yoga BLOG

Image by Bhikku Amitha on Pixabay There are around 90,000 clubs in Germany with 24 million members. Football clubs have the most members, but the most popular sports that are actually practiced regularly in Germany are fitness, running, and swimming. Personal well-being is always a top priority. And feeling good requires the right workout clothes. Comfortable clothing for more motivation A tracksuit for fitness or running training must fit perfectly and not restrict freedom of movement. Furthermore, fitness clothing should be made of special functional fabrics that are breathable, meaning they wick away moisture. This applies not only to running outfits, but also to gym clothing, and especially to yoga and meditation sessions. Only comfortable workout clothes ensure you feel completely comfortable during your workout. This increases motivation and performance alike. Image by shushipu on Pixabay Sitting correctly is something you learn On the yoga mat at the gym or when meditating at home, comfortable sweatpants and a top made of breathable functional fibers are sufficient. Soft, comfortable clothing makes concentration easier. The correct sitting posture with a straight, upright back is essential for meditation. Clothing should not be a hindrance here. There is no one-size-fits-all correct sitting position. Everyone has to find out for themselves whether lotus position, cross-legged position, or hero's pose is best. The easiest position is cross-legged. Yoga blocks, pillows, or blankets can support comfortable sitting . The lotus position is the most well-known, but it is less suitable for beginners. The so-called hero's pose, in which you sit on your feet and lower legs, is more comfortable. Yoga blocks or blankets take the pressure off your knees. You can also meditate comfortably by sitting upright in a chair. This is particularly suitable for people with injuries or pain in the knees. Pillows and blankets can also help keep your back straight. After all, meditation is supposed to relax and clear the mind, not be unnecessarily complicated by painful contortions. You just have to make sure you don't fall asleep. So, it shouldn't be too comfortable, either. Ultimately, everyone has to find the right posture for meditation for themselves. The important thing is that you feel comfortable and don't experience any pain or discomfort. Image by Irina L on Pixabay A ritual can help When meditating, as with everything in life, practice makes perfect. Beginners need patience , both in terms of finding the right posture and in terms of concentration. It is completely normal for your mind to wander from time to time in the beginning. A ritual can help to promote concentration. For example, you always find the same quiet place, slip into comfortable workout clothes, lay out your yoga mat or meditation blanket and assume the chosen posture. This preparation tunes your body and mind for the upcoming meditation. To begin with, it is enough to concentrate on your breathing for a few minutes. Breathe calmly and evenly in through your nose and out through your mouth. Count to four as you inhale and to six as you exhale. Even this short meditation brings calm, relaxation and new energy and improves your breathing at the same time.

Burnout: Breaking the negative cycle with yoga Fatigue is a widespread problem and can become very stressful over time for those affected. When you're persistently exhausted, you struggle with everyday life. At work, you struggle through the day, and at home, you lack the energy to manage the housework, pursue your favorite hobby, or enjoy enjoyable activities. Yoga is a gentle way to recharge your body. In our article, you will learn about possible causes of fatigue and how yoga exercises can help you combat it. Why are you tired? Tiredness itself is completely normal. Our body lets us know that it's lacking energy, is exhausted, or tired, and needs rest. We yawn, feel sleepy, or have trouble concentrating. Through periods of relaxation or restful sleep, our body usually regenerates. We feel fit and rested again. Persistent fatigue: stress for the body But the feeling of tiredness has many faces. In the cold season, the long periods of darkness keep us in bed. Many people simply don't wake up when the alarm goes off because their circadian rhythm dictates a different rhythm. Poor diet or lack of exercise can also make us feel sluggish. There are many causes that fatigue our bodies. Possible reasons for fatigue include: stress Sleep disorders dehydration Alcohol consumption Lack of exercise incorrect or one-sided diet hormonal changes Diseases such as chronic fatigue syndrome If the symptoms remain a constant companion, it's important to listen to your body and counteract the tired feeling. In the worst case, the condition can become chronic. Consequences of persistent fatigue Your head is pounding, your body is weak: If this feeling of tiredness becomes a constant companion, your body can no longer regenerate through sleep or rest alone, and the affected person suffers. Chronic fatigue is often the result, affecting your daily life. Constantly tired - possible symptoms: Difficulty concentrating inner restlessness Irritability Mood swings Lack of motivation Headache depression inertia Yoga stimulates the circulation and gives you energy Don't want to start the day tired? Have you been feeling sluggish for a while and want to recharge your body? Yoga exercises can help you feel better again. With the right exercises, you can get your circulation going and stimulate the flow of energy in your body. It's important to take conscious time out for yourself. It's best to incorporate yoga exercises regularly into your daily routine to quickly feel the positive effects. Aum Meditation - actively towards a new attitude to life How does yoga combat fatigue? Yoga exercises (asanas) have a physical and psychological impact. Many people benefit from them and experience the calming, balancing, or stimulating effects. It's a holistic workout that strengthens the body, makes it more flexible, and also trains the sense of balance. A particularly nice feature: For yoga, all you need is a non-slip yoga mat and, if necessary, a comfortable meditation cushion . Gentle yoga exercises Gentle exercises have a calming effect on the cardiovascular system. They bring us inner peace. Yoga exercises help us relax and let go. The mind calms down, and we feel inner freedom. This has a positive effect on sleep and relaxation phases. When the mind calms down, the circling thoughts in our heads disappear, and we find restful sleep. Stimulating yoga exercises Many asanas stimulate the circulation and help you wake up quickly. However, you don't necessarily have to do physically strenuous exercises. Breathing exercises, such as pranayama, can also help you get your energy flowing. Which yoga styles are suitable for combating fatigue? Depending on how severe your fatigue is, there are different styles you can try. Are you a yoga beginner, physically unfit, or extremely plagued by tired limbs? Then you'll find it easier to start with gentle yoga exercises. They're also ideal for people who are always "running at full speed" and have trouble relaxing. If you'd rather exercise, don't feel constantly tired, or want to start the day more alert, for example, then you should try some sweaty exercises. There are many different yoga styles; we have selected a few sporty and gentle ones for you: Sporty Yoga: Vinyasa Yoga Bikram Yoga Ashtanga Yoga Gentle Yoga: Hatha Yoga Yin yoga Sivananda Yoga Be good to your body Yoga can do you a lot of good and help you successfully combat fatigue. But it's also very important to keep a few things in mind in your daily life. You'll see that, along with regular yoga practice, you can quickly feel better: ensure regular and sufficient sleep drink enough water ensure regular exercise in the fresh air Be aware of your stress factors and try to minimize them Treat yourself to a regular break in nature Bhadrasana (The Butterfly) Even if it may seem like a lot at first, it's worth it! Don't overdo it and give yourself the time you need. Try incorporating our tips into your daily routine little by little. Your body will soon reward you with renewed energy and relaxation. Important NOTE: Yoga can help you combat your physical and mental fatigue, but it's not a cure-all. Is your exhaustion a constant companion and can't be improved by, for example, a healthy diet or exercise? If your symptoms persist, you should have them checked out. It's important that you seek medical advice to rule out any illnesses.

Through regular yoga practice, the body and the awareness of one's own needs change. You develop a good body awareness, become more aware of yourself from head to toe, and feel deep within. Losing weight is also easier with this sport without having to count calories. Yogis therefore live more mindfully, attentively, and healthily than many of their peers who don't practice yoga. The need to do something good for your body from within, in addition to the exercises, quickly arises. In our blog article we answer the following important questions: What should be considered in a yogic diet? What foods do yoga teachers recommend? And which supposed stimulants should be avoided? Ayurvedic lifestyle comprehensive well-being Yoga and balanced nutrition Ashtanga Yoga, Hatha Yoga, or Hot Yoga: Yoga and meditation are always beneficial for body and soul. And with the right food and healthy recipes, you can boost your fitness, find inner peace more quickly, and be in harmony with yourself. Anyone who practices yoga intensively will therefore sooner or later consider the topic of nutrition. This isn't just because some yogis focus on losing or maintaining weight. When practicing these strenuous exercises, it quickly becomes clear that men and women shouldn't eat any heavy meals about two hours before a yoga class. A full stomach hinders the concentrated execution of the asanas , and the exercises become unusually difficult. The three-part nutritional system of the yogic diet In the philosophy of yoga, three types of food are distinguished based on their specific properties: tamasic food (represents laziness) Rajasic food (representing restlessness) and sattvic foods (provide lightness). The tamasic food: Tamasic food is characterized by a lack of important vital nutrients. Instead of providing energy, it drains the body and also causes the mind to become sluggish. Tamasic foods include unripe fruit, overcooked food, and convenience foods. Meat and fish are also considered tamasic and should be avoided according to yoga teachings. Alcohol, tobacco, and drugs are also tamasic. The Rajasic food: Rajasic food causes a restless mind and body. Rajasic foods include caffeinated foods, as well as very spicy foods, sugar, and white flour. Foods eaten too quickly and not chewed thoroughly are also rajasic and should be kept to a minimum. The sattvic food: Sattvic food is considered the ideal diet in yoga. Sattvic foods provide new energy, calm the mind, and contain many vital nutrients. Fresh produce, preferably raw, contains the most vital energy, known as "prana." Whole grain products, vegetables, nuts, fresh fruit, milk, potatoes, and legumes are sattvic and essential to a yogi's diet. Sattvic food also supports healthy weight loss. Diversity instead of one-sidedness for your health Yogic nutrition is not a diet where the goal is to follow a set menu and prescribed recipes as precisely as possible. There's also no need to pay attention to a specific calorie intake. The teachings of yoga recognize that every body is unique, and that people need different amounts of energy in varying amounts at different stages of life. Just as yoga practitioners gradually learn to gently ease into their asanas and perform these exercises correctly and mindfully, yogis develop a deeper awareness of their body. This allows them to become increasingly aware of which diets are beneficial to their health and spiritual well-being. Over time, sattvic foods will naturally take a central place in their daily diet. Drink plenty and eat peacefully Yogis should drink around three liters of water or herbal tea per day. Those who prefer more flavorful drinks can flavor plain water with a few fresh mint leaves, lemon slices, a sprinkling of ginger, or fresh cucumber slices. These drinks also make weight loss easier, although that is also a goal of yoga exercises. When choosing food, natural and fresh foods should be preferred. Occasional fasting helps healthy people detoxify and relax the body and mind. While there are no rigid rules for a healthy yogic diet, many yogis find the following rule of thumb helpful: Fill your stomach halfway with food, a quarter with water, and leave the other quarter empty. This activates mind and body. In yoga, abstaining from meat is connected to the ideal of a life without violence. A vegetarian diet without meat, and even more strictly without fish, also has health benefits, as studies repeatedly confirm. Yoga and nutrition Strengthen your body with yoga and the right food Those interested in learning more about healthy nutrition and the popular sport of yoga can ask their yoga teacher for specific tips. Since there are some parallels to Ayurvedic nutrition, attending an Ayurvedic cooking class is also recommended. Some holiday hotels and private clinics offer Ayurvedic and yogic dishes. Those who want to fundamentally change their diet can take a relaxing yoga retreat as an opportunity to experience the benefits of healthy eating for themselves in an energizing atmosphere.

Beginners who enter a yoga studio for the first time are usually amazed. Most people are already familiar with the fact that downward dog, cobra, warrior pose, and sun salutation are practiced on the mat. Many even proudly bring their own yoga mat to their very first yoga class. But the array of equipment that spills out of the cupboards and chests of yoga studios initially amazes yoga newbies. The classic round seat cushion, the soft blanket, the bolster—no, not a cushion!—the strap, sometimes the foam roller, and almost always the... Blocks or bricks? Some call them yoga blocks. Others call them yoga blocks . But they all mean the same classics: natural-colored blocks made of bamboo or cork, which can be found in every yoga studio and are also found in the homes of passionate yogis. The basic block, with which many have already practiced their yoga asanas, is about 23 cm long, 12 cm wide, and 7.5 cm high. It has rounded edges, a velvety feel, and provides a non-slip base. And—also important for many yogis—it is a truly natural product. But most importantly: It provides variable support for both beginners and professionals. Efficient stretching The yoga block is particularly commonly used in Yin Yoga, where intense stretching is the most important element. This stretch can be optimally regulated using the blocks. One example is stretching the hip flexors in the groin and the muscles of the inner thigh, the adductors. This is particularly effective when the practitioner lies supine on the mat, bringing the soles of their feet together and allowing their bent knees to drop outwards. For many practitioners, the stretch areas are shortened, making it difficult to release properly. By placing blocks under the knees, yogis can often relax better – and the stretch becomes more effective. Optimal ergonomics In yoga, the correct and therefore healthy execution of asanas is an essential part of the philosophy. Yoga blocks can make a valuable contribution in this context. This applies, for example, to the comfortable and physiological position of the cervical spine when lying on your back. The non-slip blocks are often just the right height to provide a solid base for the head, ergonomically shaping the cervical spine. This has two positive effects for yogis: Firstly, the neck is pleasantly relaxed. Secondly, the practitioner can now focus their attention entirely on the actual asana and its beneficial effects. Correct alignment Alignment refers to the correct execution of asanas with the support of a yoga teacher. Yoga blocks are a frequently used aid in this. This, too, can be explained well with an example. In Trikonasana, the triangle pose, a whole range of valuable stretches are possible. The heart and hips are also opened in this asana. For many less flexible yogis, it is difficult to place the lower hand on the floor with a straight leg. This makes it difficult to stretch the upper body upwards. The neck also often tenses up. Placing the lower hand on a yoga block can effectively achieve the back stretch. More balance It wobbles. This isn't uncommon in certain yoga asanas. Warrior III pose is a real challenge in terms of balance. Keeping the upper body horizontal with straight arms in a one-legged stance isn't easy for every yogi. But fortunately, there are blocks. They're placed shoulder-width apart and offer the practitioner precise support. They're perfect because they can be used at three different heights. This allows everyone to set up Warrior III individually, using the yoga blocks as initial support. Those who feel confident can release their hands and take off for their own personal warrior experience. Soothing balance Many of the ailments we experience in life can arise from an imbalance in our bodies. Sometimes this is only temporary, for example, due to an injury, but it can also be a congenital limitation. A hallmark of yoga practice—and also the flexible properties of yoga blocks—is that compensation is always possible, allowing for individualized exercise execution. For example, someone who has varying degrees of stretch in the back of their thighs in the classic forward bend Uttanasana can compensate for this by placing one hand on a block. This is another example of how yoga accessories make it possible for everyone to practice their own personal asana. Build asanas correctly Yoga blocks are also an ideal support when learning an asana. A fascinating exercise, which isn't easy for everyone at first, comes in the form of a bird: Bakasana, the crow pose, allows us to float during a yoga class. A key prerequisite for this is that the feet can be lifted from the mat while the hands are firmly grounded. With the yoga blocks as a support for the hands, the yogi has a comfortable elevation, and lifting the bent legs is easier. This is the perfect start for the crow pose, which can now be carefully guided for the practitioner. Use yoga blocks individually The yoga block has many advantages. But the three heights are particularly valuable. This allows for truly flexible use. The non-slip surface of the blocks is also valuable in this context. This makes the yoga blocks a secure base – whether used on the floor or on the mat. The slightly rough feel also ensures that the blocks can be easily stacked while still providing stable support for yoginis and yogis. If any yoga tool offers truly versatile use, it's the yoga block. At least two – or even four – should be kept handy near the mat. Cork or bamboo? What material are yoga blocks made of? You can choose between cork and bamboo . The good news: Both are natural materials that boast solid durability. They are stable and therefore a reliable support for yoga practice. They can be easily cleaned and disinfected. The classic is the cork block. It is now available in many variations. Incidentally, it shares a characteristic with bamboo that is particularly appreciated by yoginis: The yoga block, with its unique structure, is a good-looking companion in your yoga life. So, there's no reason to hide these unique pieces in your closet between yoga sessions!

Nothing is as beautiful as genuine joy and a natural smile. Or is it? Our body doesn't differentiate between "natural laughter" and "fake laughter." We can use this to our advantage with laughter yoga! Because laughter yoga is truly beneficial for our bodies. We relax, stress falls away, and it can also strengthen our immune system. There are now over 100 laughter yoga exercises, such as the lion's laugh, the hot soup laugh, and the cell phone laugh. In this article, you will learn how these exercises work, where laughter yoga comes from, and how it affects people. Where does laughter yoga come from? In 1995, the Indian physician Dr. Madan Kataria wrote an article on the topic "Laughter is the best medicine." He intensively studied research findings on the effects of laughter on people. These findings fascinated the doctor so much that he founded a laughter club in Mumbai. Initially, the members of the laughter club told each other jokes to get laughing. But the laughter yoga meetings didn't stop at jokes alone. Together with his wife, yoga teacher Madhuri Kataria, Madan Kataria developed special laughter yoga exercises that quickly create a positive mood of laughter. How does laughter yoga work? A laughter yoga session is usually divided into four phases: 1. Warm-up phase Participants clap their hands to a specific rhythm and shout "Hoho Hahaha." This yoga warm-up exercise begins standing. The group members smile at each other. They then walk in a circle or dance while clapping and laughing. 2. Breathing exercises Afterwards, various breathing exercises from yoga are used. 3. Expressive exercises of childlike playfulness During this phase, participants imitate various forms of childlike playfulness and combine them with laughter. A well-known laughter yoga exercise is called "Very good, very good, yeah!" When you say "Very good," you clap your hands, and when you say "Yeah!" you stretch your arms out in the air. 4. The actual laughter yoga exercises Dr. Madan Kataria has developed more than 100 laughter yoga exercises. These include yoga breathing exercises (pranayama) and elements from specific yoga postures (asanas). Lion Laughter Exercise The lion's laugh originates from the yoga lion pose (Simhasana) . While standing, the hands are held beside the head like lion's paws. The mouth is wide open. Then the participants stick out their tongues and simultaneously roar loudly. Spicy Soup Laughter Exercise The Spicy Soup Laughter is based on the imagining of having eaten very spicy soup. Participants fan themselves with their hands, breathe in and out, and laugh. Cell Phone Laughter Exercise In Cell Phone Laughter, participants hold an imaginary cell phone in their hand and imagine someone telling them something funny. They then laugh. Eye contact with other participants plays a key role in all laughter yoga exercises. This transforms gratuitous laughter into a natural, liberating laughter. After the exercises, some instructors offer a guided deep relaxation at the end of the laughter yoga session. Participants lie down on the yoga mat and feel what has changed in their bodies through laughter. What does laughter yoga do? Whether it's fake laughter, intense laughter, hearty laughter, or spontaneous laughter, the human brain doesn't differentiate between "fake" and "real" laughter. So, you don't have to feel genuine joy when laughing to quickly reap the positive effects. When we laugh, so-called happiness hormones (endorphins) are released. These include serotonin, dopamine, and oxytocin. Serotonin and dopamine have a mood-enhancing effect. The release of oxytocin conveys a feeling of balance and well-being. Physical and emotional tension can be released. The positive effects of laughter yoga By reducing stress levels in the body, the immune system can be strengthened. Laughter yoga exercises and the associated intense breathing provide the brain with more oxygen. This can improve concentration and vitality. Furthermore, laughter in a group unites participants. A pleasant sense of belonging can develop. Relationships with other people can be built. Thus, laughter actually helps us live healthy lives. Laughter is actually very healthy for people! Stress is reduced the immune system can be strengthened Concentration and vitality can improve Pain can be reduced has a calming effect on the cardiovascular system Conclusion Laughter yoga can enhance well-being. There are now more than 6,000 laughter clubs in over 100 countries worldwide. Dr. Kataria established the first Sunday in May as World Laughter Day. At 2 p.m. German time, people worldwide laugh together for one minute. Laughter yoga requires no special yoga knowledge. You can start at any time under the guidance of a qualified laughter yoga instructor. Your body and mind can benefit from it. Laughter yoga is only discouraged in cases of certain conditions (angina pectoris, hiatal hernia, high blood pressure, glaucoma, herniated discs, aneurysms, severe depression, and those taking psychotropic medications). If in doubt, consult your doctor before beginning laughter yoga.

"Why don't you try yoga!" When problems at work are stressing you out, it's often advice from friends or colleagues. On the one hand, it's truly gratifying when yoga practice is valued as a valuable support in our hectic Western working world. On the other hand, yoga is so multifaceted that it's essential that you choose the optimal style. Especially if you've never practiced yoga before and it's recommended to you as a way to counteract stress at work, finding the right yoga style is important when starting out. This overview provides you with important tips for your perfect business yoga. Intervertebral disc or burnout? One of the positive aspects of yoga is that you can tailor your practice to your individual needs, even during a class. Nevertheless, it's worth examining the different yoga styles – especially if you want to use yoga to address work-related stress. Is it more a physical imbalance – for example, from working on a computer at an office? Are you more emotionally stressed, and do your projects haunt you even in your sleep? Does your job tend to be overwhelming or under-challenging for you? You can consider all of these things when choosing the right yoga style. This article offers some valuable suggestions. Back yoga: stay upright at work! "It's a pain with this job." - Often it's computer work that causes us tension. But sometimes we also belittle ourselves when the boss is angry. Back yoga includes numerous asanas that strengthen weak muscles, stretch shortened muscles, and mobilize the spine. One of the goals of yoga is upright posture—both standing and sitting. This stabilizes the spine and protects your intervertebral discs. In yoga, external and internal posture are connected: You also learn not to let more load onto your back than you can handle. Iyengar Yoga: Support for you! A stiff neck. A tingling pain in your arm. Or a stiff shoulder. Unphysiological stresses at work often lead to orthopedic and neurological problems. It's important that you have these checked out by your doctor first. If your doctor has advised you and approves of your planned yoga practice, Iyengar yoga could be right for you. The famous Indian yoga teacher BKS Iyengar placed great importance on the correct execution of yoga exercises. So, if you can't perform an asana in the classic way due to your discomfort, his yoga offers props like blocks, bolsters, and straps for correct alignment. Yin Yoga: Pure relaxation The stack of files on your desk is piling up, your inbox is overflowing—and you still can't say "no"? This is what you'll learn in Yin Yoga! This gentle style of yoga is characterized by extensive stretches—sometimes lasting up to five minutes. With this variation of yoga, your muscles and fascia learn the same thing you do: letting go. This is truly essential for holistic relaxation, which is important both at work and in your everyday life. A valuable extra tip for you: Some yoga studios offer a combination of Yin Yoga and foam rolling exercises. Tense muscles are first rolled, then stretched. Power Yoga - free yourself from job stress "Yoga and meditation are too quiet for me—I can't switch off." This argument is often heard among people who give their all at work. But there are challenging yoga styles that offer even the workaholic a starting point where they can unwind. Power Yoga is one of them. The name of this modern yoga style, developed by the American Bryan Kest, says it all. You can work yourself to the limit while still enjoying relaxing and meditative elements. This yoga style might also be right for you if you're athletically ambitious and want to combine yoga with a sweat as a counterbalance to your job. Hatha: the yoga of sun and moon Ha and Tha are the terms for the sun and moon, respectively. They give the yoga style that is probably the most well-known in our country its beautiful name. Hatha Yoga is something like the mother of all yoga styles. The most famous exercise in this foundation is Surya Namaskar. The Sun Salutation, as a dynamic sequence, is actually rather atypical for Hatha Yoga, which gives you stability and balance through static asanas – such as the warrior pose. This yoga grounds you. It gives you strength, relaxation, and flexibility – everything that can be valuable support in your daily work life. The ideal yoga for beginners! Ashtanga Yoga: for order in life Ashtanga Yoga is closely associated with the Indian yoga teacher Patthabi Jois. It has an impressive tradition. What makes it special is that all asanas are practiced in a fixed order. They are categorized into specific series. Only when a series is mastered should the yogi move on to the next level. Correct execution of the asanas is paramount. This style of yoga is suitable if you value a structured yoga session as a counterbalance to your chaotic job. Important: You should be somewhat athletic for the demanding Ashtanga Yoga. Are you keen on traveling? In Mysore, India, you can learn the traditional style authentically. When a visit to the doctor is important Even though many yogis are convinced of the holistic, positive effects of yoga, one thing is really important: Have any work-related issues checked out by a doctor. This has two advantages: First, you can avoid yoga exercises that aren't good for you. These might include inversions for high blood pressure, for example. Second, a health assessment is also important for your yoga teacher. While they're not a doctor, they can offer valuable options for your yoga practice if you have any issues. Does your doctor approve of yoga? Then choose your yoga style! It’s okay to take a look! Many yoga classes offer trial sessions so you can find your yoga style. Once you've learned the correct exercise form in the class, you can perfectly integrate yoga practice into your everyday work life. You can practice flexibly and enjoy a few asanas or a relaxation exercise even while traveling for work or during your lunch break. Perhaps your colleagues are also interested in yoga and its beneficial effects for those with a lot to do in the workplace? Some employers certainly value and encourage this. This might include contributing to the cost of yoga classes or providing a company yoga room that everyone can use.

Image by anncapictures on Pixabay As an avid yogi, you use your yoga mat frequently. Before yoga practice, you roll it out on the floor and practice sweaty asanas on it. Even if the surface at home or in a studio appears clean, your mat will pick up bacteria and dirt every time. And your sweat will also remain on the yoga mat. Regular cleaning is therefore important and should be second nature to you. A thorough cleaning of the mat doesn't take long and will leave it smelling wonderful and clean again. With our 5 cleaning tips, you can quickly get rid of dirt on your yoga mat! Your constant companion: the yoga mat Whether in the studio, outdoors, or on vacation: your yoga mat is a must! It gives you the support you need, serves as a comfortable surface when lying down, and dries your sweat while practicing strenuous asanas. Over time, however, a few "stowaways" accumulate on the mat that should be removed regularly. Dirt, bacteria, and sweat like to find a place on the yoga mat and attack it. An unpleasant odor develops, and the mat wears out faster. Here's why you should clean your yoga mat regularly: • Otherwise the yoga mat will wear out faster • Bacteria and dirt make your mat smell unpleasant • Due to dirt, the yoga mat may lose grip Regular cleaning protects you and your yoga mat To ensure you enjoy your yoga mat for a long time, regular washing is recommended. This prevents dirt and bacteria from making it porous. It also ensures your safety, as too much sweat and dirt on the mat can also be dangerous. It can lose its grip and no longer serve as a secure surface for your challenging asanas. Our 5 tips for cleaning your yoga mat Whether your mat is made of virgin wool , natural rubber , or PVC , washing it is simply annoying and stressful for you? Not with us! With our 5 tips, you'll save valuable time and have a clean, fragrant yoga mat in no time. Tip 1: Clean with a damp cloth A lint-free cloth and a little water: That's all you need to keep your yoga mat clean. However, you should do this after every yoga practice. Light dirt can be easily washed off with a little water. You can also use disinfectant spray to kill bacteria. It's best to keep a soft cloth that you use exclusively for your yoga mat. Tip 2: Cleaning in the washing machine Washing in the washing machine is very convenient. Open the door, put the mat in, turn it on, and enjoy your clean mat! It can be that simple. Many yoga mats made of natural rubber or PVC can be machine washed at up to 30°C. So, if you don't feel like wiping your mat by hand after every yoga session, make sure the mat you buy is machine-washable. It's important to let it dry thoroughly afterward. Tip 3: Clean with a special yoga mat cleaner Do you love the scent of lime, blood orange, or rosemary, for example? Then a yoga mat spray is just what you need! It quickly cleans your mat and leaves it smelling wonderfully fresh. Simply spray on, let it work for a moment, and wipe dry with a cloth. Your mat is ready for the next use! Tip 4: Cleanse with essential oils It's also possible to wash your yoga mat with essential oils. Lavender and other essential oils exude a pleasant scent and help you relax. All you need is a spray bottle, distilled water, essential oil, and a few drops of tea tree oil. Fill the spray bottle about 80% full with water. Then add at least 25 drops of your essential oil of choice and the same number of drops of tea tree oil. Spraying the spray will quickly clean the mat and remove bacteria. The tea tree oil's disinfectant properties ensure this. It's important to spray the mat thoroughly, wipe it with a cloth, and let it dry thoroughly before using it again. Tip 5: Cleaning your wool yoga mat While yoga mats made of virgin wool are naturally antibacterial and dirt-repellent, they still require a little care now and then. Most of these mats should never be machine washed, as this will cause the delicate wool fibers to felt. Therefore, it's best to gently shake the mat out after yoga and hang it up to air. This allows the moisture to escape. If your yoga mat needs a more thorough cleaning, wash it carefully by hand to protect the wool fibers. Deep-pile mats should be combed after drying to keep them soft and cozy for a long time. Whether you wash it in the washing machine, hand wash it with water, or use a scented spray: with the right care, you'll enjoy your yoga mat for a long time and enjoy its fresh scent. Your mat will thank you!

How to avoid the 5 most common mistakes in yoga exercises Dancer pose, cobra pose, downward dog... Asanas promote body awareness, strengthen muscles, and keep the body supple. If performed incorrectly, however, you can also seriously injure yourself. Muscle irritation, sprains, or tendonitis can be the undesirable consequences in the worst case. We'll show you how to be mindful of your body during yoga, whether you're a beginner or an advanced practitioner, avoid the 5 most common mistakes, and experience the beneficial effects of practicing. Your gentle introduction to yoga Especially as a beginner, it's important to observe your body closely during yoga and give it plenty of time. The exercises and movements are completely new to you and need to become second nature. When learning new yoga exercises, you should look within yourself and ask yourself the following questions: • How does the asana feel for my body? • Am I sure how to perform the yoga exercise correctly? • Am I taking on too much of myself right now? • Am I pushing myself to my limits? • Do I experience any stabbing pain during the exercise? Be mindful in your dealings with yourself If you experience any unpleasant or even stabbing pain, be sure to let your yoga instructor know. They will help you perform the exercise correctly and offer variations of the asanas that best suit your physical fitness. Under no circumstances should you overexert yourself. When stretching, it's normal to feel a little uncomfortable at first. Many people's tendons, fascia , and muscles are shortened from sitting for long periods and take longer to adapt to the stretch. However, as soon as you feel like you're pushing yourself too hard, stop the exercise. As the saying goes: motivation is good, mindfulness is better! Viloma Pranayama cleansing in alternate breathing You should definitely avoid these 5 mistakes • Mistake 1: Incorrect execution of the asanas Pay close attention to how the exercise is performed. Often, especially as a beginner, you have many questions, but unfortunately, you're hesitant to ask the teacher how to do it correctly. Your body isn't yet familiar with these movements and needs to be gently prepared. Yoga only has a positive effect if the exercise is performed correctly. Even the correct execution can be painful at first, for example, if you're used to a protective posture. Your yoga teacher will help with corrections and reassure you if an exercise still feels wrong for you. • Mistake 2: Don’t rush No one (yoga) master is born from the sky! Even if you're motivated and eager to learn the exercises quickly, take your time. No yogi, for example, masters a headstand right away. The worst thing for your body is trying too hard too quickly. This way, you risk unnecessary blockages, overstretching, and muscle irritation. Always practice the asana only to the point where it feels good in the conscious moment. • Mistake 3: A full stomach during yoga As with almost any other exercise, you should avoid a heavy meal shortly before a yoga practice. Some poses feel very uncomfortable when your stomach is full. This also allows you to put your full energy into the asanas without putting additional strain on your digestion. Light snacks, such as fruit, are perfectly fine and don't add any weight. • Mistake 4: Uncomfortable clothing Yoga consists of flowing movements and physically challenging exercises. Appropriate clothing is therefore very important for practicing the asanas correctly and comfortably. If the clothing is too tight, stretches will be difficult. If it's too loose, it could slip or get in the way during certain yoga exercises. It's best to choose clothing that's relatively close-fitting, but not too tight. • Mistake 5: Incorrect breathing Incorrect breathing puts stress on the body. Especially in yoga, it's very important to breathe calmly, deeply, and evenly. This is the only way to ensure your muscles receive sufficient oxygen. With correct breathing , you'll quickly feel your body relax and you'll feel yourself fully at peace. There are only a few things that make a big difference. If you follow our tips and avoid the most common yoga mistakes, you'll have a lot of fun for a long time!

Classical yoga consists of five different elements. These include physical exercises (asanas), breathing exercises (pranayamas), methods for inner reflection and concentration (meditation), relaxation, and specific nutritional recommendations. Targeted relaxation against health problems The holistic teaching of yoga originated in India. From there, the yoga method spread to Europe, where the physical exercises are primarily practiced to improve and maintain health. Meditation and conscious breathing also play an essential role in yoga. Since most everyday ailments are due to excessive stress, yoga is becoming increasingly important. The various yoga exercises are said to alleviate ailments such as headaches or insomnia. It is even believed that yoga can have a positive effect on serious illnesses such as diabetes, burnout, and cardiovascular disorders. One of the most important effects of yoga is targeted relaxation. However, many sufferers are still not sufficiently informed about the positive power of yoga . No prior experience is required to learn the yoga exercises. The basic requirements for comfortable meditation include a relaxed sitting posture and a quiet environment. Only when sitting comfortably can distracting thoughts be forgotten and one can concentrate on one's breathing. The path to serenity begins with relaxation and letting go of negative thought patterns. The positive effects of yoga relate to physical and mental health. Regular yoga practice can, among other things, increase flexibility, strengthen supporting muscles, and improve overall well-being. A special form of exercise is the Metal Yoga Workout , which is suitable for yoga beginners and professionals alike. The Metal Yoga video series available through this service is led by an experienced yoga instructor, with a new episode added weekly. A Metal Yoga session lasts approximately 30 minutes and can be completed in the morning before work or in the evening after work. This short session is also suitable for your lunch break. Since yoga is not a competitive sport, care should be taken not to exceed physical limits when practicing. The positive effects of yoga exercises Yoga typically begins with simple, basic exercises. For stress-related symptoms, as well as pain, back pain, or migraines, yoga can be combined with meditation. Yoga is generally suitable for all age groups, so even children and adolescents can benefit from the health benefits of yoga exercises. Yoga is intended to bring body, mind, and soul back into harmony and can therefore help improve quality of life. The most common mistakes made in yoga training are doing too many exercises due to unrealistically high goals, as well as ignoring professional guidance and support. Yet yoga is a technique that is easy to learn. For the method to be effective, however, the exercises must be performed correctly. Yoga has long been discussed as a preventative measure against stress and overexertion. Since Far Eastern healing doctrine has a great influence on the psyche, yoga can provide balance in times of stress and help to reduce stress levels.

Ayurvedic massage A stiff neck, back pain, or inner restlessness: Who among us isn't familiar with these minor and major health problems? These days, we often rush from appointment to appointment without really taking the time to relax. If you want to treat yourself to a break from stress, hecticness, and hustle and bustle , a massage might be just the thing. You can easily make the right massage oil yourself. Here are five recipes for you to try. Why are massages worthwhile? Massages with massage oils can relax, nourish, heal, and warm—all through specific touches. Kneading and stroking not only invigorate the senses but also help with the following physical ailments, for example: • chronic tension • Circulatory disorders • Migraine • Sore muscles • Back pain Every massage requires a high-quality massage oil to ensure the necessary lubrication of the skin. You can find many different massage oils on the cosmetics market for almost every physical ailment and emotional problem . Of course, you can simply buy a suitable oil, but it's even better if you mix it yourself. Learn exactly how to do it now! Make your own massage oil Making your own massage oil isn't rocket science. You only need two essential ingredients: a nourishing base oil and essential oils with the desired effect and preferred scent. The following three base or carrier oils are available, among others. • Jojoba oil pampers you with its subtle scent and provides your skin with plenty of moisture. It blends perfectly with various essential oils and has a longer shelf life than other oils. • Olive oil has a medium to strong aroma, making it ideal for use with essential oils that have a mild fragrance. Olive oil is slowly absorbed into the skin, making it particularly suitable for massages. • Sesame oil is primarily known in the kitchen. Its distinctive nutty scent makes it a very special massage oil. It can penetrate deeply into the skin and is beneficial for dry skin and skin with poor circulation. Whether you choose high-quality cold-pressed olive oil, pleasantly fragrant jojoba oil, or time-honored sesame oil, your massage oil will be a real hit with these base oils! The following recipes are especially recommended. 1. Relaxing lavender massage oil Do you feel stressed and just can't relax? Relaxing lavender can help. It's best to choose a massage in the late afternoon or evening —lavender can help you fall asleep and ensure a pleasantly restful night. Ingredients: • 500 ml odorless base oil (e.g. jojoba oil) • fresh or dried lavender flowers, leaves and branches Combine all ingredients and let them steep in a sealed container for at least one month . Shake the mixture frequently and store it in a cool place. 2. Pain-relieving arnica massage oil Arnica is a true all-rounder: The plant's essential oils promote circulation, relieve pain, and inhibit inflammation. A massage with arnica oil is excellent for joint pain, sore muscles, and tension . Ingredients: • 1 half glass full of arnica flowers • virgin olive oil To make the arnica massage oil, fill the jar of arnica flowers with virgin olive oil. Let it sit, tightly closed, for one month, shaking it daily. It's best to store the oil in a cool, dark place . 3. Nourishing honey massage oil Honey is known for its nourishing properties . This natural product provides the skin with valuable vitamins, minerals, and trace elements, making it glow. What's more, honey can be found in almost every kitchen—perhaps you already have some at home! Ingredients: • 100 ml almond oil • 1 tablespoon of blossom honey • Alternative: 5-10 drops of essential honey oil Mix all the ingredients together , and the massage is ready to begin! Don't worry, the honey won't stick—instead, it will be absorbed into the skin along with the oil. You can also refine the honey oil with a few drops of vanilla, mandarin orange, or rose. 4. Firming ivy oil Are you struggling with unwanted dimples on your thighs? A massage oil made from ivy leaves soothes the affected skin and strengthens the connective tissue. You can also easily make this oil yourself. Ingredients: • 500 ml wheat germ oil • 2 handfuls of fresh ivy leaves • 1 tablespoon honey Pour wheat germ oil over the ivy leaves in a sealable container . Let it sit and infuse for two to three weeks. After this time, strain the oil, heat it to a maximum of 40°C, and add the honey. 5. Invigorating Ginger and Lemon Massage Oil Are you feeling exhausted and lacking in energy? Then you should opt for the invigorating ginger and lemon massage oil. It will awaken even the most tired minds from a deep sleep and also provide an extra dose of energy. Ingredients: • 50 ml olive oil • 7-8 slices of fresh ginger • 1 teaspoon fresh lemon zest Slice the ginger and finely grate the lemon zest. Add both ingredients to the olive oil and let the mixture sit for about half an hour. Then the oil is ready to use. Massages aren't just incredibly relaxing. With the right massage oil, the individual touches can help with physical ailments. You don't have to spend a fortune on the oil—you can easily make it yourself. Try one of our 5 recipes and transform your home into a wellness oasis!

Our soul is a delicate plant. It reacts to even the smallest triggers in our everyday lives and influences our subconscious and conscious mind. If the necessary relaxation is lacking and the body is under stress, we quickly develop unpleasant symptoms. We begin to feel unwell, our thoughts wander, our muscles tense, often unnoticed, we grind our teeth, and, in the worst case, find ourselves in depression or burnout. Chronic stress wears us down and harms us mentally and physically. Stress manifests itself, for example, with the following symptoms: • inner restlessness • Sleep disorders • increased heart rate • Tension, especially in the neck, shoulders and back area • Headache • Difficulty concentrating • circular thoughts • Ringing in the ears / tinnitus • rapid irritability • In the worst case, burnout If you recognize one or more of these symptoms, it's high time to take action! Yoga and meditation can help you develop mindfulness and find your way back to a relaxed life. Anti-Stress Yoga: Yoga and meditation against stress Do you suffer from stress in your daily life, miss relaxation, and want to do something good for yourself? Yoga and meditation teach you mindfulness in dealing with yourself, sharpen your awareness, and give the storm in your head a break. With regular practice, you'll internalize stress-relieving asanas, learn to let go through calm breathing, relax, and reduce stress. The first step: Identify stress factors We often feel it's easier to simply ignore or suppress these factors. This can have a negative impact on our mental and physical health. However, actively confronting our stressors can be half the battle toward returning to a relaxed state. Creating awareness signals a willingness to work on ourselves and opens us up to solutions on both a conscious and subconscious level. It is therefore important to first become aware of your own stress factors: • Actively ask yourself: What is stressing me right now? • Why do I feel stressed? • How can I alleviate stress factors? • What helps me to combat stress (e.g. sport or nature)? • How can I incorporate my “feel-good things” to combat stress into my everyday life? Many stress factors concern us subconsciously Sometimes the stressors lie deeper and aren't so easy to detect, such as a stressful period at home or at work. But even unconscious stress has a profound impact on your body. Yoga, with its effective and usually easy-to-learn exercises, can help you calm your racing thoughts and become aware of your stressors. How does anti-stress yoga work? Now it gets a little scientific: Regular yoga practice causes the brain to release GABA. GABA is the neurotransmitter gamma-aminobutyric acid and helps reduce the excitability of nerve cells in the brain and lower stress hormones. This relaxes muscles and reduces feelings of anxiety. Yoga also stimulates the autonomic nervous system, allowing you to relax internally. By regularly practicing asanas, you indirectly influence your hormone levels and restore your inner balance. Your breathing calms, and tension and blockages in the body dissolve. Use the power of breathing against stress: alternate breathing exercise Treat your body and soul to a relaxing break with a simple exercise. The pose has a deeply calming effect, is easy to learn, and can be performed almost anywhere. This yoga pose will help you quickly find relaxation while studying, at the office, or even in the bathtub! This is how the anti-stress yoga exercise alternate breathing works: The teachings of yoga are based on the principle that you can only concentrate on one thing at a time. If you focus intensely on your breath, you can't simultaneously entertain stressful thoughts. Your mind will relax almost automatically. Sit comfortably and upright Place your left hand loosely on your leg Form your hand into Vishnu Mudra. First, make a fist, then spread your thumb, ring finger, and little finger. Exhale completely and close your eyes Breathe in through the left nostril, closing the right one with your thumb. Now close your left nostril with your ring finger and little finger and breathe in and out slowly and consciously through your right nostril. So you breathe in and out alternately through the left and right nostril. Practice this anti-stress yoga exercise for at least 2 minutes to experience a lasting, calming effect. You'll quickly feel the relaxation that comes with this simple exercise! Here you can find out more about Pranayama, the relaxing yoga breathing exercises. Find your personal yoga style Yoga is very diverse and continues to evolve. Slow-paced yoga styles that focus on calming exercises are recommended for stress relief. Power yoga, for example, is very sweaty and gets the body working at full throttle.Hatha yoga and Yin yoga, among others, are therefore suitable for relaxation. If you manage to integrate yoga into your daily routine and practice it regularly, you will surely feel the rapid, relaxing effect on your mind, body, and soul!

You've probably already heard or read about it. To mitigate the economic impact of the coronavirus crisis, the German government has decided to reduce VAT for six months. We at yogabox are happy to pass this reduction on to you. The pandemic has not only health consequences, but also economic ones. In the current economic situation, no one has anything to spare. To ensure citizens get a little more out of their net income, the German government has decided to reduce the value-added tax (VAT) until the end of the year. This means that if a product is currently subject to a 19 percent VAT surcharge, only 16 percent will be due between July 1 and December 31. If a product was previously subject to a surcharge of 7 percent, only 5 percent will be due between July 1 and December 31. Namaste Your yogabox team

Yoga has long since conquered the entire world. For many years, the diverse exercises for body and mind. In Germany alone, 2.81 million people aged 14 and over practiced yoga frequently in 2019. And as many as 6.68 million stated that they strengthen their bodies with yoga from time to time. In addition to strengthening and relaxation, yoga has much more to offer! It promotes Regular practice improves self-awareness, mindfulness, concentration and Your body awareness. Are you a beginner and want to get to know yoga? That's why you're looking Looking for the right course for you? Starting out is always difficult. But with our tips As a yoga beginner, you can quickly find a course that suits you! The right yoga class: Which style suits you? If you start to engage with yoga as a beginner, you will discover after a short time the huge variety of different yoga courses and workshops. As yoga Beginners can quickly become overwhelmed. Therefore, it is important to what exactly you expect from yoga. Before you look for a course, you should ask yourself the following questions: • What is my motivation to learn yoga? • What is my current physical and mental fitness? • Do I primarily want to strengthen my body? • Am I more interested in relaxation and meditation? • Or do I want to train my breathing? Take some time and be aware of what you want to get out of your yoga training This makes it easier for you to find the right yoga style from the huge range find. Popular yoga courses in Germany To give you a little insight into the different yoga styles, we present Here are a few of the most popular ones in Germany. Hatha Yoga Hatha Yoga is a classic and well-known yoga style. It combines physical Strengthening with breathing exercises and meditation. This yoga style offers the perfect Blend to find a holistic balance. Yin yoga With Yin Yoga, you focus on the deeper layers of the body. Through asanas (physical exercises), which are held for about 3-5 minutes, you stretch and strengthen fascia, Joints, ligaments and tendons. Ashtanga Yoga This type of yoga is one of the more modern variants and consists of various predetermined series. The asanas are performed in a precise sequence. performed by the yogi. The main focus here is on strengthening the body and starts to sweat a lot. Kundalini Yoga The goal of Kundalini Yoga is to activate the Kundalini energy. It is less about about fitness. The focus is on the basic attitude and the energy flow that is created by prescribed asanas, pranayamas (breathing exercises), mantras and meditation becomes. Bikram Yoga Those who like it hot will love this type of yoga, as the classes are held in Performed in a room heated to approximately 35-40°C. 24 asanas and 2 pranayamas make you sweat and promote the detoxification of your body. Yoga is so diverse that a person would probably need two lifetimes to learn all the asanas and yoga styles to try and internalize. In addition to our presented styles There are many more. In your search for the right course, you will come across certainly also on Iyengar Yoga, Jivamukti Yoga, Sivananda Yoga or Vinyasa Yoga. No matter which form you choose: Yoga is always beneficial for the body, Soul and spirit. However, as with any physical activity, it is important to exercise regularly to practice. How do I find the right course for me? Now you have already gained a small insight into the big world of yoga and You know some types of yoga. Now it is important for you as a beginner to have a personal to gain insight. You can use the following options to find the right yoga course for you find: • Watch YouTube videos and discover online yoga to get a better To get an idea of the exercises • Explore yoga portals and learn more about the different Types of yoga • Join yoga groups on social media and exchange ideas with them about Experiences from By looking and trying out, you will get a better feeling for what likes and could do good. Where can I practice yoga? Because yoga continues to grow in popularity, it is usually not difficult to find a suitable Courses can be found in the area. The selection is generally very large and varied. Depending on your taste, you have the following options to book a course visit: • Classic Yoga Studio • Yoga in the gym • Yoga workshops, e.g., from the VHS • Outdoor yoga events • Private one-to-one coaching at home or via webcam Be sure to take the opportunity to attend trial courses and try different yoga styles. Nowadays it is quite easy to find yoga easily find the right course near you. Here are also the contact details the yoga teacher, who you can then contact very quickly. Another Plus point: Good studios and yoga teachers usually receive good reviews. are visible directly in the search engine. How much does a yoga class cost? Whether yoga studio, workshop or private lesson: Depending on which option you choose Depending on your decision, you will incur costs of varying amounts. Have you already If you have a fitness contract and your fitness studio offers yoga, there are usually no additional costs. For group classes in a yoga studio, the price is usually from 15 € per Unit is due. 10-unit tickets are often offered, which are reduced to the hourly rate Nowadays, more and more VHS yoga workshops are offered, which are very inexpensive. The most expensive are private individual lessons. Here you have to expect costs You can expect to pay between 40 and 80 € per hour. This is especially worthwhile if you have several Inquire about yoga studios and compare prices. The right yoga teacher Yoga challenges your body and must be performed correctly to be effective. work and do not cause any damage. Therefore, it is especially suitable for absolute It is very important for beginners to find a well-trained yoga teacher. Only with the With proper training he understands the range of yoga, can understand the philosophy He has to be able to convey the medical basics. Students can and should not over-challenge or under-challenge anyone. He must keep an eye on physical complaints and, if necessary, make gentle variations of the asanas. When choosing your yoga teacher, consider the following questions: • What qualifications does the yoga teacher have? • Does he have at least 2 years of training? • Does he keep an eye on all the yogis and provide assistance when necessary? • How well does he respond to everyone? • Does the yoga teacher offer variations when exercises are not performed can? It is also good if you get yoga recommendations from friends. And a very important point: sympathy! The best yoga teacher will do you no good if he Only if the interpersonal relationships are a good fit can you fully and concentrate fully on the yoga class. No matter which yoga style you choose: We wish you lots of fun with Discover yoga and meditation!