Yoga BLOG

What exactly is Vini Yoga? The concept was developed by Krishnamacharya, the Indian yogi and Ayurvedic physician. Vini Yoga is about adapting yoga to the individual needs and abilities of the practitioner in order to achieve an optimal, yet very gentle, effect. It is not a specific or unique style, as yoga practice does not consist of a fixed series of exercises. Everyone practices the exercises that are most suitable for them. The selection serves to achieve a very specific goal. Especially in the therapeutic field, Vini Yoga can achieve very good results. Below, you will learn what Vini Yoga is, how to use it, and what benefits you can reap. What exactly is Vini Yoga? Vini Yoga means "application," "allocation," or "adaptation," because the means and methods must be individually tailored to the practitioner. It is a very gentle form of yoga and therefore also suitable for people with special needs. The movements harmonize the body, breath, and mind. They contribute to a very balanced attitude to life. An asana can be used in different ways and for different purposes, whether dynamically, statically, or as part of a vinyasa. The asanas can have a symbolic character, initiate meditation, or promote a healing process. Various ailments can be alleviated, both physical and mental. Possible areas of application include: Spinal problems Tension in the neck Menstrual problems Depression or other mental pain Breath is considered an expression of life force, a connection to the source of life, and a mediator between body, mind, and emotions. It is thus the heart of Vini Yoga. The breathing techniques are all interconnected. What is Vini Yoga for? You can decide for yourself what you use Vini Yoga for, for example: Reducing stress Building strength Promoting mobility Strengthening the back Optimizing posture Training of perception Controlling the breath meditation Removal of energetic blockages Body movements are assigned specific effects that can be used for different purposes. Each asana therefore has a specific area of application. The focus is not on perfecting the yoga exercise, but rather adapting it to the practitioner. Every person is different, and this is precisely what is taken into account. Vini Yoga therefore stands for recognizing the specific conditions, possibilities, and abilities and taking them into account when selecting yoga exercises, and adapting them accordingly. Various variations are available for this purpose, which you can use and continually combine. Before practicing at home, you should consult a yoga teacher so that they can put together suitable exercises for you. Afterwards, you can repeat them at home. Always reflect on the effects of the exercises. Further optimal adaptations, simplifications, or increases can also be made. Conclusion Vini Yoga does not refer to a specific style of yoga, but rather to the applied practice and combination of exercises. Sensible adaptation to individual conditions, needs, fitness and health status, and life circumstances of the practitioner is very important, as this is how Vini Yoga can unfold its full effect and achieve positive results. Its developer, Krishnamacharchya, assumed that everyone can have an approach to yoga, but not the same one. All yoga postures can be modified to better achieve the set goal. This is a great advantage, as it offers an enormous range. Whether the exercises are of a sporting, health-related, spiritual, or religious nature, you can decide for yourself. Vini Yoga always has a goal that is pursued with the exercises. Image © wavebreakmediamicro / 123rf.com

Mula Bandha: How to keep your energies circulating In yoga, three power centers of the body are defined: the bandhas. The word bandha, translated from Sanskrit, means something like "lock" or "seal." Bandhas are central bodily locks that have a special function: They direct, regulate, and preserve the body's energy. Through yoga postures and breathing exercises, prana, the life force, is activated. It should serve your body as optimally as possible—by activating your bandhas, you contribute to this optimal use. In yoga language, this activation is called "setting bandhas." Setting occurs through finely measured muscle contractions. The highest bandha in the body is the Jalandhara Bandha, the neck lock . The abdominal contraction is called Uddiyana Bandha . And Mula Bandha stands for the root lock, the pelvic floor contraction. The contractions should not be understood as the strongest possible contractions, but rather as precisely coordinated and targeted muscle contractions that can only be used beneficially through experience and persistent practice. Mula Bandha can give you support Mula Bandha addresses the root chakra , the pelvic floor in the perineal region between the anus and genitals. The pelvic floor consists of the perineal muscles as the outer layer, the urogenital diaphragm (diaphragm) in the middle layer, and the pelvic diaphragm in the inner layer. Activating the pelvic diaphragm, as the muscular connection between the pubic bone and coccyx, is of utmost importance in Mula Bandha. When performed correctly, the root closure can provide a stable foundation for your spine. It thus creates a reliable foundation for all healthy postures. It can also powerfully support yoga breathing exercises. In Hatha Yoga, the root area in particular is considered a body area that provides you with security and support, not only in a physical sense. Regular practice of Mula Bandha prevents your body's energy from flowing downward. The energies rise within you with undiminished strength. This can have a revitalizing effect and fill you with energy and zest for life. If you practice Mula Bandhas regularly, you can experience further physical and mental benefits. Root locking can stabilize your sacroiliac joint and prevent inflammation in this area. Mula Bandha can also help with incontinence and pain during intercourse. It is considered to promote circulation and potency, as well as calm the autonomic nervous system and relax your mind. However, contraindications are also described in connection with Mula Bandha. It should be avoided in cases of acute inflammation in the pelvis, coccyx injuries, and after pelvic floor surgery. Likewise, women who are pregnant or have recently given birth are advised not to practice root locking. Finely dose contractions Mula Bandha can be practiced standing or in a meditation position. Many instructions advise beginners to imagine they urgently need to go to the toilet and cannot. This is certainly a good analogy to get an idea of which muscle groups you should contract during Mula Bandha. By tensing the pelvic floor muscles, you draw your pelvic floor inward and upward. At the same time, the lower back lengthens, and the tailbone and sacrum are drawn downward in the countermovement. Experienced yoga teachers say that as you practice Mula Bandha, the feeling for the contraction becomes increasingly finer and more precisely measured. There are also exercise instructions that combine the establishment of the root lock with the yoga breathing technique of Pranayama. By combining breath and contraction, you may develop an even more precise understanding of this locking technique. Mula Bandha and Pranayama In the meditation position, exhale fully and deeply. As you do so, visualize your pelvic floor as a triangular surface (some say: a taut cloth). At the end of your exhalation, feel the pelvic floor (the cloth, the triangular surface) bulge outward. As you inhale, continue to hold this bulge. In this way, your breathing practice naturally connects you with the correctly measured pelvic floor contraction—a seamless combination of breathing practice and Mula Bandha. Image © dimol / 123rf.com

Bhastrika Pranayama: Breathing like the bellows Pranayama, or breathing exercises, are essential elements alongside asanas, meditation, and relaxation , elements you're surely familiar with from your yoga practice in class or at home. Yogic breathing also comes in various forms. Like the asanas, they have different effects. One of these breathing forms, which has a long tradition, is Bhastrika. Bhastrika Pranayama is an ancient breathing method that translates as "little bellows" in Sanskrit. Here you'll learn how to use Bhastrika Pranayama correctly, what you should keep in mind, and what benefits this breathing practice can bring you. Firm inhalation and exhalation Bhastrika Pranayama means that both inhalation and exhalation are performed very intensely. The whole process occurs very quickly, in between five and ten breathing cycles. If performed correctly, a distinct hissing sound will be audible. The Bhastrika Pranayama cycle ends with an exhalation, which should be as deep as possible. This is followed by a holding position in which you activate all three bandhas: Mula Bandha, Uddiyana Bandha , and Jalandhara Bandha . After a short rest, you can repeat this process. Three cycles are recommended. Healing effects The healing effects of Bhastrika Pranayama are already mentioned in the Hatha Yoga Pradipika. This breathing exercise can be particularly helpful for the respiratory system. It is used for inflammation in the throat and pharynx, but also for asthma and nasal congestion. The exercise can remove mucus from the body, allowing you to breathe freely again. Bhastrika Pranayama can also be helpful for constipation. This form of breathing can sustainably strengthen the digestive fire in your body. You can support this process even more with a targeted diet. For example, in Ayurveda, there are foods that further ignite the digestive fire. Preparation is important Bhastrika Pranayama is one of the advanced breathing exercises. It's best to prepare for it slowly, preferably with the support of an experienced yoga teacher you trust. First, you should have incorporated asanas into your daily practice. The consumption of alcohol, drugs, or nicotine is not suitable for yogic breathing in Bhastrika Pranayama. Diet is a key factor in Pranayama practice. A vegetarian diet without meat and fish is important. Furthermore, as a yogi, breathing practice is ideally something you'll have practiced for a long time. Alternate nostril breathing, which you can learn relatively early in a yoga class, is often an important building block on the path to Bhastrika Pranayama. Kapalabhati , a firm inhalation followed by a gentle exhalation, will also help you prepare. Bhastrika Pranayama and Meditation Bhastrika, as a form of pranayama, is a way to expand your consciousness and should therefore be incorporated into your spiritual practice. It serves to activate Kundalini , the serpent at the base of your spine, which is the subject of your creative powers. Your meditation will also likely improve through pranayama based on Bhastrika. The more you free yourself from impurities, expand your consciousness, and allow prana to flow, the closer you come to experiencing the Divine. You will discover your Self and a greater sense of balance in your life. Your path to Bhastrika Pranayama If you want to practice this pranayama, you need a quiet place because of its spiritual nature. Sit in the lotus position (Padmasana) and maintain an upright posture. It's best to practice in the morning, but it's also possible in the evening. It's important to interrupt your practice if you feel dizzy and return to your normal breathing rhythm. It's also better if the environment around you is cool, but definitely not too hot. If you start to sweat, this is a completely normal process with this very special form of pranayama. Image © fizkes / 123rf.com

Yoga exercises for the neck and shoulders The neck and shoulders are a problem area for many people. This is where persistent tension often resides. This can result in neck pain and headaches, or even pain radiating into the arms and hands. Yoga exercises can help keep the shoulder and neck area supple and relaxed. However, there are a few things to keep in mind. Why is the neck area so often tense? There are several reasons why our muscles, especially in the shoulder and neck area, are often tense. One of them is a lack of exercise. Staring motionlessly at a monitor for hours, for example, causes the muscles to fatigue and cramp. Another reason is that the weight of the arms exerts its influence on the cervical spine (C-spine) via the trapezius muscle. The muscles that stabilize the cervical spine therefore also have to perform considerable supportive work. And thirdly, stress also contributes significantly. The stress response consists not only of the famous "fight or flight" response, but also "fright" as a third option – and a biologically inherited control program then causes us to pull our heads in. We usually don't even notice it. Or only after hours, when the tense muscles begin to hurt. This typical pain in the neck area is caused by reduced blood flow to the muscles. What yoga exercises are there for the neck area? Two yoga poses in particular, the Plough Pose (Halasana) and the Ear-Knee Pose (Karna Pidasana) , are particularly suitable for maintaining healthy and flexible neck postures and keeping the important energy pathways that run there open. Careful instruction from an experienced instructor is essential. Both yoga poses are demanding and require a certain degree of body control and flexibility. Therefore, they should not be attempted on your own by inexperienced individuals—especially if you already have discomfort in the shoulder and neck area. How does Halasana affect the shoulders and neck? Halasana acts as a stretch for the entire spine. The stretching effect is particularly noticeable in the neck area. With repeated practice, the deep muscles of the cervical spine are relaxed and stretched. This makes the cervical spine more flexible and relaxed. It also improves blood circulation to the neck and shoulder muscles. Regulating muscle tension in the cervical spine is important because, in addition to major energy channels, there are also many small nerve nodes (ganglia) of the autonomic nervous system, which can be irritated by persistent tension. This can lead to dizziness, headaches, nausea, or migraines, for example. Optimal muscle tension in the shoulder girdle and neck area can therefore also prevent a whole range of complaints. In addition to this very soothing effect on the shoulders and neck, Halasana also gently stretches the backs of the legs. The strong flexor muscles on the back of the legs, in particular, tend to shorten. Halasana counteracts and reduces muscle shortening on the back of the legs. Furthermore, the abdominal organs also receive a gentle massage that promotes circulation. If you have difficulty performing Halasana, your yoga teacher can show you variations that will help you gently work toward the correct position. How does Karna Pidasana affect the body and consciousness? Many people appreciate this yoga pose because it completely closes the sensory doors (eyes and ears), allowing for a deep sense of inner peace without distractions. The pose also offers a host of benefits for the neck and shoulder area: the stretching of the neck, spine, and leg muscles described above occurs here as well. The effect on the abdominal organs is the same. The entire torso muscles can be relaxed. Furthermore, the pose is said to promote blood flow to the head and can be helpful for ear problems, for example. Furthermore, Karna Pidasana can support stress reduction, promote nighttime sleep, thinking, and concentration, and can have a positive effect on thyroid disorders. Have fun practicing! Image © seenad / 123rf.com

Purna Dhanurasana - Full Bow In (Hatha) Yoga, in addition to the well- known lotus position, there are many other different positions you can assume during meditation. This stretches your muscles and tendons and gives your body additional strength and energy. This is essential for your physical and mental health, especially if you sit for long periods every day. One of these poses—or asanas—is Dhanurasana. "Dhanu" translates here as "bow," because during this exercise, your body forms the shape of a more or less taut bow. This stretches your back, chest, and shoulder muscles, for example. Dhanurasana can also have a positive effect on your digestion. However, the pose can be difficult, especially for beginners, as it requires coordinating your hands and arms in an unfamiliar position and engaging different muscle groups. An easy variation of Dhanurasana is recommended. Advanced practitioners can try the "Full Bow" pose—or Purna Dhanurasana. Purna Dhanurasana - Instructions (You can also start with Dhanurasana to see how far your muscles can stretch.) Lie flat on your stomach on your yoga mat and breathe in and out calmly. Now exhale and bend your knees as far as possible. Your heels should touch your buttocks. Lift your upper body slightly and now grasp your ankles or toes from the outside (thumb between your big and second toe). Start with your right foot and right hand. Make sure your knees don't slide wider than shoulder-width apart. Now take a deep breath and lift your upper body and thighs. Slowly let your head fall back. Now pull your elbows forward until they meet in front of your face. Your toes should now touch your head. Start with the right side. Press your pubic bone deep into the floor. Breathe in and out deeply. Try to breathe into the back of your torso. Stay in this position for 20 to 30 seconds. Then exhale deeply and release. Variations and tips for this yoga position If you're new to yoga, your body isn't very flexible, and you have difficulty coordinating, you should start with a light version of Dhanurasana and avoid over-stretching your spine. You can use exercise bands or place a rolled-up towel under your thighs to help you lift them. Beginners should also ensure that their knees and feet are always shoulder-width apart. These parts of the body are often opened too wide, which can lead to knee problems and strains. Furthermore, the weight should be shifted to the lower abdomen, not the hips. You can perform Purna Dhanurasana after Bhujangasana and Salabhasana . These poses complement each other well. Advanced practitioners can also rock back and forth during Purna Dhanurasana. What ailments does Purna Dhanurasana help with? Purna Dhanurasana is a seemingly difficult, but also very effective yoga pose. It begins by gently massaging the abdominal area, which can help with constipation, upset stomach, or other gastrointestinal disorders. It also stimulates digestion, which can be beneficial for dieting, among other things. This pose can also help with menstrual cramps. Furthermore, Purna Dhanurasana stretches and/or strengthens numerous muscle groups, including the back and chest muscles, as well as the abdominal and thigh muscles. Furthermore, the exercise can promote spinal health. Psychologically, the open, upward-facing posture can primarily evoke a feeling of elevation and self-confidence. It also releases energy in the chest and throat area, which can lead to improved breathing. When should you not perform Purna Dhanurasana? The "Full Bow" pose requires considerable practice and good physical fitness, such as a flexible spine. For this reason, if you have back or neck problems, you should only perform Purna Dhanurasana after consulting a doctor. Pregnant women or those who have recently undergone abdominal surgery should also choose an alternative pose. Image © solstizia / 123rf.com

Yoga exercises and physical training - what is the difference? There's no question that yoga is trendy. Many people are talking about a "yoga boom." Yoga has now even become a UNESCO World Heritage Site. Currently, around three million people in Germany practice yoga exercises, and the number is growing daily. What do they expect from yoga, what attracts them? Word has spread that yoga exercises can help, for example, reduce back or joint pain or regulate blood pressure. It's precisely the positive effects on health that make yoga exercises attractive to many people. However, many people who are looking for a yoga class in their area for the first time are unaware that yoga is not primarily aimed at physical health, but rather offers a much broader perspective. So, what is the difference between a physical workout and yoga? We provide an overview, highlighting the differences and similarities. Body and mind: two sides of the same coin Physical training is an excellent and highly effective way to stay healthy well into old age. The World Health Organization (WHO) lists a lack of exercise as one of the main causes of lifestyle diseases such as diabetes, high blood pressure, stroke, and heart attack. Regular physical activity can make a huge contribution to reducing the risk of disease. For this reason alone, there is absolutely nothing wrong with physical training. Quite the opposite: studies have repeatedly shown that physical training has a positive effect not only on the body but also on the mind. Physical training can therefore also be helpful for mental health problems such as depression and anxiety disorders. Therefore, our aim in this article is not to prove that yoga exercises are superior to physical training. The question is rather how they relate to each other, what distinguishes them, and what they have in common. The answer to this question is likely to surprise many people new to yoga exercises. Yoga exercises for body and soul It's often assumed that yoga is a kind of ready-made product that's the same everywhere and all the time. However, the term "yoga" encompasses a vast array of schools, styles, and traditions, some of which differ considerably from one another. Some of these date back a long way, while others have emerged only in the last few decades. In Germany—or in the West in general—it's primarily Hatha Yoga that comes to mind first when many people think of yoga exercises. Within the range of yoga forms, Hatha Yoga is arguably the most body-focused form of yoga. At first glance, it seems as if the many different yoga postures (asanas) are the primary focus. And, of course, asanas play a major role in Hatha Yoga. Hatha Yoga can certainly be practiced like a demanding form of gymnastics. But that's not how it's intended. It's actually meant to cleanse the body and prepare it to deal with the higher energies that await the practitioner as they progress on the path of yoga. An asana is meant to bring your body and your energy channels into a state that allows you to experience higher realities. Not everyone who practices yoga in the West, however, wants that. And that's perfectly fine. You decide what you want to experience with your body and your consciousness. And if your primary goal is to keep your body supple, powerful, and flexible, that's a worthwhile goal, and yoga exercises are an ideal tool for that. If you'd like to go further at some point and explore the potential of your mind, there are many other yoga exercises available that are suitable for that. Yoga meets you where you are and doesn't impose rules on you. Beyond Hatha Yoga: How does yoga go beyond the physical? If we ignore and skip all intermediate stages, yoga can open a door to samadhi , union with the divine. This is, of course, a very lofty goal, one rarely found in the training schedule of a sports group. And, frankly, merging with the divine I Am isn't for everyone. Yoga exercises exist for all stages in between, so you won't be left alone, without guidance and instruction, at any step of your path. You determine your own pace of learning. Sooner or later—most spiritual schools agree on this—we all reach samadhi (or something called something else but meaning the same thing). Therefore, there's little point in rushing it. Let's instead look at the steps that lie directly ahead of us if we want to develop further. There's plenty of rewarding material there that we can also use in everyday life. Pranayama: Breath is mind and energy generation at the same time In athletic training, breathing plays an important, but limited, role. It supplies oxygen for cellular metabolism and energy production. This is where the differences from the yoga approach become particularly clear. In yoga, breathing connects the individual with the greater whole, the Atman, the soul of the world. This difference in inner attitude and in the attribution of meaning transforms the simple act of taking a breath into participation in the world spirit, a union with the divine that subtly permeates every aspect of life. Breathing exercises play a role in many areas of yoga. There are numerous yoga exercises that explicitly focus on breathing and aim to bring about both physical and mental changes. In the Eastern mind, breath and mind are one. This concept goes far beyond the modern Western understanding, which sees the constant inflow and outflow of breath as merely a gas exchange. Pranayama , the persistent contemplation and concentration on the breath, allows the practitioner a direct experience of oneness that cannot be described in words. And this is an experience that purely physical training cannot provide. What do yoga exercises and physical training have in common? There are a few things that yoga exercises promise, just like athletic training methods. These include, for example, increased coordination, strength, flexibility, and endurance. This can be achieved through yoga exercises as well as through purely physical training programs. Breathing exercises from the yoga genre can also positively influence lung function and posture. On the other hand, athletic training can also have many positive effects on psychological factors such as self-confidence and stress reduction. Ultimately, the development of body and mind go hand in hand, and you can hardly train one without simultaneously achieving positive effects on the other. One thing is certain: Anyone who wants to equally exploit the developmental potential of both body and mind is well advised to pursue a path that focuses on both from the outset. And yoga, with its millennia-long history, offers excellent opportunities to develop mind and body simultaneously and in a balanced way – entirely at their own pace. Image © teksomolika / 123rf.com

Dharana - stay relaxed and focused Dharana, the sixth stage of the eight-stage path of Raja Yoga , is usually translated as "attention" or "concentration." It is the first stage of the last three, which also include Dhyana and Samadhi . Together, the last three stages constitute Samyama, or contemplation. What does Dharana mean? The meanings of the Sanskrit word are diverse. Depending on the context, they encompass memory and remembrance as well as resentment and anger. All of these meanings have as their common denominator the holding and clinging to something—and that is precisely what yoga is about. Dharana means keeping your attention focused on a single object and not allowing yourself to be distracted from it. This sounds easy, but in practice, it is often very difficult to keep your mind so focused that it doesn't start to occupy yourself with something else. Many distractions, both internal and external, can literally destroy this focused awareness. Sounds and movements in the environment, memories (for example, of unfinished tasks), thoughts of the future, bodily sensations... the list of possible distractions is long. Practicing dharana means learning to deliberately keep your attention focused on your object of contemplation without allowing distractions to pull you away. It doesn't make the distractions disappear. But they no longer interest you. Dharana is a state we are all familiar with, as children enter this focused attention spontaneously and naturally while playing. We simply unlearn it—but with appropriate exercises, we can re-acquire it. How do you practice Dharana? The fifth stage, Pratyahara, has already prepared you for Dharana with the withdrawal of the senses – just as the first five stages can be considered preparation for the last three. You have already become acquainted with many forms of practice that promote concentration, for example, in Pranayama , which focuses on the breath. To practice Dharana, you choose an object that you want to hold in your consciousness for the entire duration of the practice. This can be a deity, a meditation image, a sound (even an imagined one), a mantra, a scent, a material object, an anthill, a flower or a tree, or a part of your body – what is important is not what you focus your concentration on, but that you do not allow yourself to be distracted from it throughout the entire practice. This does not mean dogged concentration, but rather a relaxed, focused awareness. When you begin practicing Dharana, it is best to practice for only a few minutes - this is already a real challenge for beginners - and extend the duration of the exercises when you are able to maintain relaxed but focused awareness for a few minutes without your thoughts starting to jump restlessly from one topic to another (Kshipta) or becoming tired and sluggish (Tamas, Mudha). You can basically practice with your eyes open or closed, and observe something externally or internally. Ultimately, it makes no difference how you achieve dharana—only the arrival counts. When this happens, your consciousness effortlessly, as if by itself, transitions into dhyana, meditative absorption. Tips and tools Be aware: It's perfectly normal for your mind to be distracted at first while practicing. Just accept them calmly, let them go, and return to your focus in a relaxed manner. Getting angry will only make things more difficult. To better track progress, you can use a string of beads. Each time you get distracted, move it one bead further. This way, you'll be more aware of the decrease in distractions over time. Start doing what you're doing in your daily life with full attention and concentration - this will greatly improve your ability to concentrate while practicing! Image © dotshock / 123rf.com

Uddiyana Bandha: The closure of the abdominal wall by drawing in the abdomen The Uddiyana Bandha exercise is suitable even for yoga beginners due to its simple execution. It can literally be translated as "locking" (bandha) of the abdominal wall (uddiyana). The goal of this exercise is therefore to draw the abdomen upward after an exhalation. The exercise is also intended to control the prana during the individual exercises. Due to its low complexity, this is a perfect binding exercise that can easily be integrated into an existing yoga program or could be used to enhance it. What could Uddiyana Bandha achieve? According to tradition, the exercise is considered one of the abdominal mudras for advanced practitioners, although from a purely physical perspective it is relatively easy to perform. Supposedly, the exercise massages the abdominal organs and can promote balanced digestion. At the same time, it is sometimes possible to find inner balance with the exercise, which in turn is considered a source of courage, enthusiasm, and self-confidence. Therefore, pulling up the stomach sometimes has more than just physical benefits. Whether this exercise appeals to you and triggers such potential benefits in you is something you will have to discover for yourself. Therefore, we would now like to show you how you could perform the Uddiyana Bandha exercise in practice. Please note, however, that there are generally several variations; here we will explain the most commonly used version. Step by step: How to perform Uddiyana Bandha To begin, get into a standing position with your hands on your thighs. Standing completely upright in the starting position, breathe in and out three to five times. Now bend forward with your upper body and place your palms on your knees. Stick your bottom out slightly and tuck your chin towards your chest. In this position, you can finally begin Uddiyana Bandha. Exhale completely once while placing your palms on your knees. Instead of breathing in again immediately, consciously and abruptly draw your stomach in. Since you have already exhaled at this point, your stomach will draw deep into your body, creating a kind of hollow space. True to the exercise, you not only draw your abdominal wall inwards, but above all upwards, which is ensured by the crouched posture. Remain in this position for a few seconds and then move back up while inhaling. It is important that the entire abdominal region is drawn towards the spine. It is best to try to find out for yourself how long you can stay in this position. However, Uddiyana Bandha is never about winning a competition or torturing your own body. Try to determine how long you can comfortably yet challengingly hold your breath after exhaling and pull the abdominal wall, including your internal organs, towards the spine. If you slowly reach your limits, do not try to push them too far; instead, exit Uddiyana Bandha. To end the exercise, stop sucking in your stomach so that your belly returns to its normal shape. At the same time, take a deep breath, stand up straight, and relax. You can repeat this Uddiyana Bandha exercise several times; we recommend about five times at this point. This exercise works best first thing in the morning, before you've had anything to drink or eat. To reap the full benefits, you should perform Uddiyana Bandha every morning. Because you haven't had anything to drink or eat before the exercise, it will be easier to suck in your abdominal region, ensuring that you don't disturb your stomach or intestines during digestion. Image © fizkes / 123rf.com

Samadhi: reaching the superconscious Samadhi is a term you'll probably only come across after an extended period of yoga practice. The reason: It describes a state of consciousness that's difficult for an average yogi to achieve and is reserved for only a few after years of practice. It goes beyond meditation and describes a complete immersion in a state where thoughts no longer play a role. Learn more about the superconscious here. The highest level of achievability Patanjali is a name you may have heard before. He wrote the Yoga Sutra, one of the most important texts, which serves as the foundation for yogis all over the world in their daily practice. In the Yoga Sutra, Patanjali describes the eight stages of Raja Yoga , which we can use to embark on the path to enlightenment. These are: Yama - our attitude towards the outside world Niyama - our inner attitude Asana - physical exercises that serve to control and purify Pranayama - the control of our breath Pratyahara - the withdrawal from the outside world in the mind Dharana - Concentration Dhyana - Meditation Samadhi - superconsciousness, consciousness of unity As you can see, Samadhi is at the end of the line. It is a state that can only be achieved after a lifetime of practice, but which will be reserved for only a very few yogis. The nature of Samadhi Since only a few achieve samadhi and the state is beyond our imagination, describing it is, of course, difficult, if not impossible. It is a state that must be experienced to fully grasp. In Yoga Sutra 1:20, Patanjali himself describes the state, which is the yogi's highest goal, clearly, but in a way that we cannot fully comprehend: "The other (embodied) beings attain a kind of absorption (samadhi) through faith, courage, remembrance, concentration, and wisdom." It is a state that indicates merging with the object of meditation. Thoughts of the outside world no longer occur. It is about insight, enlightenment, the experience of unity. Since this is difficult to understand for those who have not experienced it, samadhi is often described as what it is NOT. Samadhi is neither waking, nor sleeping, nor dreaming. The connection to the physical body seems to no longer exist. It is not without reason that the term samadhi is also included in the word for the conscious leaving of our body when we die: this is called mahasamadhi. Enlightenment, however, is perhaps the word that best describes the state. We might also be wise not to dwell too much on this seemingly unattainable state, but to intensify our meditation in the here and now, step by step. Each according to his or her ability and his or her readiness. Your path to more enlightenment It would certainly not be right to encourage yourself to achieve complete enlightenment in Samadhi at this point. Nevertheless, meditation provides small steps with which you can enter states of consciousness, helping you, above all, to strengthen your mental and spiritual well-being. It's about letting go of thoughts, for example, of things that burden us but that we cannot change. The further you progress in your meditation practice, the more you will notice that you are able to let thoughts pass and focus on the here and now. In meditation, we connect with our roots and the highest. This gives us the certainty that we are safe. Even when life isn't going well and problems arise that seem like an insurmountable mountain. The feeling of being held will give you security. Even if, like many of us, you don't reach samadhi. Image © Krisdog / 123rf.com

Tolangulasana: Finding balance in the scales Tolangulasana is the balance pose. It is one of the balancing poses that casts a fascinating spell just by looking at it. The effect lives up to its name: balance, equilibrium, and balance, both internally and externally, await you. Here you can learn more about this pose full of beauty and grace. The exercise in view In Tolangulasana, the body resembles the shape of a scale. One scale is formed by the upper body and head, which reach diagonally upwards. The other scale is formed by the legs, which are crossed in the lotus position and also lifted from the floor. The pelvis rests on the hands, providing grounding to the mat. The forearms and elbows rest on the floor, providing stability. The effects on body, mind and soul The name "Libra" already speaks to the balance this exercise provides. You feel grounded from below and protected from above. Through the balance this exercise provides, the equilibrium of your limbs, you experience a harmony that carries you through the day. Tolangulasana is also a very effective exercise physically. The muscles of the shoulders and arms are particularly strengthened, as they support you in this pose. By drawing in your stomach and pulling your head toward your chest, your abdominal and chest muscles are also strengthened. By contracting your abdominal muscles, the balance pose also affects your internal organs. The pressure created by contracting your stomach and limiting your legs and upper body gently massages the internal organs. This can be helpful, for example, if you suffer from bloating or constipation. What is the best way to practice the scales? For the Libra pose, you need arm strength and flexibility in your hips and knees. You can initially train both separately from this pose. Arm strength can also be achieved in Downward-Facing Dog or Cobra Pose , for example. You can train hip flexibility in the Swan pose, for example, which is practiced in Yin Yoga. Lotus pose is also a good way to prepare for Tolangulasana! What is the best way to perform Tolangulasana? First, assume the lotus position (Padmasana) . Then, lean back until you're in Matsyasana, or fish pose . Then, align yourself and assume the balance pose, which you hold for a few breaths. When you tuck your chin toward your ribcage in this position, you're in Jalandhara Bhanda . This chin lock is an important practice in pranayama. It's about holding the energy in the important area of the head and neck for a while. You'll find out if you experience any beneficial effects. If not, it's simply not the right time yet, and you can try it again later. Do what feels good! Contraindications for Tolangulasana You should avoid using the scale if you have any injuries or discomfort in the shoulder or arm area. You should also avoid knee or meniscus problems, as the knees are bent sharply. Hip problems are also contraindicated. Furthermore, you should not be pregnant due to the abdominal pressure and pressure on internal organs. In all these cases, you can ask your yoga teachers for advice. They have alternatives that will meet you exactly where you are in your practice and health. This is what defines yoga and makes it a practice for everyone! Image © djvstock / 123rf.com

Dhyana: the perfect state of meditation If you've already had some yoga practice, you'll know that yoga classes often consist of four components that appear repeatedly in varying proportions. These are the physical exercises (asanas), the breathing exercises, the deep relaxation in shavasana, and the meditation (dhyana). These components affect our body, mind, and soul and are the foundation for yoga's holistic effect on our well-being. In this article, you'll learn interesting facts about dhyana meditation. Meditation as part of the eightfold path Dhyana often plays the smallest role in a traditional yoga class. This is because it's a practice that beginners find difficult to master, and even advanced practitioners can only master with considerable practice. The right conditions, such as a completely quiet environment, are also essential, making Dhyana difficult to implement in a yoga class. A look at the eight-limbed path of meditation, as described in Patanjali's Yoga Sutra, demonstrates how demanding Dhyana meditation is. Of the eight stages a person must master to achieve enlightenment, Dhyana ranks seventh, after Yamas (outward-facing posture), Niyamas (inward-facing posture), Asanas, Pranayama , withdrawal of the senses (Pratyahara), and concentration (Dharana). After Dhyana comes only Samadhi, freedom, so you can see how important Dhyana is in this posture on the path to enlightenment. Experience the state of happiness In Dhyana, a yogi experiences a state of bliss that can hardly be described in words to those who have never experienced it. It is a state of consciousness unattainable by someone who has not engaged in meditation or practiced it. The state is neither waking nor sleeping nor a dream world, and is thus a step on the path to enlightenment, the goal of many yogis. Learn the stages of meditation To at least get closer to the Dhyana experience, many yoga teachers offer meditation sequences in their classes. Sometimes yoga studios also offer special meditation classes, which can provide a particularly good framework for engaging in such experiences. It starts with small exercises that often only last five minutes. For many people who do yoga to escape the hustle and bustle of everyday life, it is already difficult to sit in silence for five minutes. The first step in meditation techniques is to let any thoughts that come into your head pass by during these minutes without judging them. The thought that a sitting position is not 100 percent comfortable. The thought that the person sitting next to you in yoga class might open their eyes and be watching you. The thought of the stress you bring with you to yoga class or that awaits you after yoga class. You switch all of this off. This is something you can only learn gradually. Your yoga teacher will help you with this by showing you breathing techniques or using counting as a meditation aid. Shakra meditation as a path Meditation, in which you concentrate on your shakras, can also be part of the path to Dhyana. This is a form of meditation in which you can withdraw from external influences and connect with the energies of your body. Dhyana itself is closely linked to a deity. It is a kind of devotion, a state of contemplation, the purest form of meditation that takes you beyond the boundaries of the real world into the spiritual. You concentrate on the power of a deity you have chosen for Dhyana. This could be Krishna or Shiva, for example, who fills your imagination and allows no other thoughts to enter your mind. Image © nilanewsom / 123rf.com

Eka Hasta Bhujasana: the elephant trunk pose Some yoga poses seem to completely defy the laws of gravity, thus exerting a very special kind of fascination on the observer. Eka Hasta Bhujasana is certainly one of them. The "one leg over arm pose" conveys a feeling of weightlessness and practically motivates you to learn and imitate this pose. Here you will learn how to perform Eka Hasta Bhujasana correctly and what effects this asana has on body, mind, and soul. The name is (exercise) program Like many other names for yoga asanas, the name Eka Hasta Bhujasana comes from Sanskrit and already gives us a clear clue as to what the pose looks like. "Eka" means "one," "hasta" means "hand," "bhuja" is the word for "arm," and the term "asana" for "exercise" is surely familiar to you from your yoga practice. It is therefore an exercise in which the leg is positioned over the arm or hand. The weightlessness created by supporting yourself from the seated position places this exercise in the category of arm balances. In addition to Eka Hasta Bhujasana, the body-oriented name, this asana has another particularly endearing name in yoga. You're probably familiar with the tendency for poses in yoga to be named after animals. This arm balance is also often called "Elephant's Trunk," and if you look at this exercise in pictures or videos, you'll immediately see why. Get into the elephant trunk position You sit on your mat and consciously ground yourself through your sitting bones. Then you grasp the foot of one leg and pull it back with a bent leg. You will immediately feel the result: a wide opening of the hips on that side. Then you sink your arm under the raised leg and rest your upper arm in the back of your knee. For further stability in this asana, it is important that the back of your knee presses on the arm and that the hand on the same side is firmly grounded to the floor. You also ground the leg that is on the floor by pressing your heel into the mat and pulling the leg towards the hip joint. Now you can push off from the surface with both hands placed on the floor next to your hips and remain hovering above the floor for a while. Prepare well for Eka Hasta Bhujasana The Elephant Trunk pose requires two things from you: strength in your hands and arms, and the ability to open your hips wide. Yoga offers a diverse range of exercises to effectively improve both of these abilities. For example, you can practice hip opening in Camel Pose , Pigeon Pose, or Happy Baby Pose. You can improve hand and arm strength in Downward-Facing Dog or Crow Pose , which also introduces you to balance exercises. Holistic effect on body, mind and soul Eka Hasta Bhujasana is particularly notable for its noticeable hip opening and mobilizes your hip joints. It also strengthens the muscles in your arms and shoulders. However, you're essentially strengthening your entire core muscles, especially your abdominals, because a yoga balance exercise always starts from a strong core. Mentally and emotionally, you'll enjoy the weightlessness of the pose. This can positively influence unpleasant feelings like anxiety or stress. Even in conflicts with others, or perhaps even with yourself, the sensation of weightlessness combined with the loosening of your hips will bring you greater well-being. Therefore, always hold Eka Hasta Bhujasana for a few breaths. Note contraindications If you suffer from hip problems or arthritis in your fingers, there are valuable alternatives to Eka Hasta Bhujasana. Your yoga teachers will be happy to recommend them! Image © fizkes / 123rf.com