Yoga BLOG

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

Sarvangasana - the Yoga Candle Sarvangasana, also known as the shoulder stand or candle pose, is one of the most fascinating Hatha Yoga poses . The reason for this is its versatility: When you stretch your legs upward to support yourself on your elbows and shoulders, almost all parts of your body are activated. This also gives rise to the Sanskrit name of the asana. The word Sarvangasana is composed of the three terms Sarva, Anga, and Asana, which mean "all," "parts," and "posture," or "posture" for all parts of the body. But how is this yoga pose performed, what should you keep in mind, what other benefits does it have, and for whom is it more or less suitable? You will find the answers to these questions below. Shoulderstand Sarvangasana - classic inversion pose Sarvangasana is one of the 84 cardinal asanas. Shoulderstand is an inversion. Its opposite pose is the fish pose, Matsyasana . Inversions refer to postures in which your body is aligned so that your heart is above your head. You should never simply jump into this pose; you must assume the shoulderstand slowly and in a controlled manner. How to perform Sarvangasana? Step-by-step instructions: You lie on your back with your legs closed. Place your arms at your sides, palms facing down. As you inhale, lift your legs and pelvis. Lift your buttocks off the floor and firmly support your lower back with both hands. Continue lifting your back and legs while breathing rhythmically. Continue pushing your hands toward your shoulder blades and bring your chest as close to your chin as possible. Your back, hips, and legs should form a single line. Breathe into your belly and relax your feet and legs. Hold this position for as long as you feel comfortable. 20 to 60 seconds is sufficient to begin with. Over time, you can extend it until you reach three minutes. You come out of this position by lowering both arms and pressing them firmly into the ground. Bend your legs slightly back and slowly roll your back down, using your arms as brakes. When your buttocks touch the floor, you can slowly lower your legs to the floor with the help of your abdominal muscles. After shoulder stand, you can bend your legs toward your ribcage to release tension from your back. Reach your arms around your knees and grasp your other wrist with one hand. Take several deep breaths into your belly and then release your arms and legs. During Sarvangasana, you should maintain fluid movements throughout. Relax in the corpse pose. What are the benefits of shoulder stand? In Sarvangasana, you reverse the upright posture the body assumes when standing. This relieves pressure on the lumbar spine and leg veins, helping to prevent varicose veins. The neck is stretched and the shoulders are strengthened. The heart and circulatory system can also benefit from shoulder stand. The same applies to the thyroid. The pressure and increased blood flow harmonize and balance it. This can prevent hormonally-induced metabolic disorders. The improved blood supply to the brain has a positive effect on mental functions. Shoulder stand promotes calm and balance. Conclusion Shoulderstand has many positive effects: It can help you perceive your body in a new way. The exercise is rejuvenating and promotes harmony and a sense of unity. To perform Sarvangasana safely, a certain level of physical stability is required. You should be able to control your spine and joints in every pose to counteract the forces. This asana should not be performed if you have back or heart problems, high blood pressure, or eye conditions such as increased intraocular pressure. Image © dragonimages / 123rf.com

Pashchimottanasana or seated forward bend Pashchimottanasana, also known as the seated forward bend, is considered a fountain of youth. The asana can also strengthen the immune system. You can therefore use the exercise to boost your defenses when a cold is looming. The back of the body is stretched upward. Learn more about the exercise's other benefits, what to keep in mind when performing it, and much more below. How is Pashchimottanasana performed? To prepare for Pashchimottanasana, stretch the backs of your thighs. To lengthen your arms, you can also use a 1.5-meter-long cotton strap placed across the balls of your feet. Then, sit on the floor in a long seat. Your legs are together and extended. Your toes are pointing toward your body or upwards. Beginners can sit on a raised surface, such as a cushion or a rolled-up yoga mat. Pull your gluteal muscles outwards on the left and right so that the bones of your pelvis are in contact with the floor. Place your hands next to your hips and then bring yourself into an upright position. Now inhale, stretch your arms and spine towards the ceiling and exhale. Then, keeping your back straight, bend forward. Your stomach should rest on your thighs to avoid straining your back and allow for deeper breathing. Your head remains in line with your spine. Place your arms next to your feet. Make sure your knees aren't bent and your soles aren't turned toward each other, as this will reduce the effect of the exercise. Relax your shoulders and hold this position for one to five minutes. To return from Pashchimottanasana, stretch your arms forward and, as you inhale, raise your upper body and arms into an upright position. Keep your spine straight. As you exhale, place your arms behind your back. What positive effects can Pashchimottanasana have? Pashchimottanasana, the seated forward bend, is a Hatha Yoga pose. It develops dedication and patience and, in addition to strengthening the immune system, can have many positive effects on the body: The leg muscles and back extensors are stretched, and the hip joints are activated. The spine is strengthened and mobilized, and blood flow to the pelvis improves. This has a positive effect on the sexual organs such as the ovaries and can prevent impotence. The abdominal organs can be stimulated, simultaneously harmonizing digestion. You can get rid of fat on the stomach and hips with this yoga pose. It can also strengthen the kidneys, which promotes the elimination of toxins. The Paschimottanasana forward bend can also have energetic and mental benefits: Thanks to deep breathing, the energy is directed upwards, and all the chakras located along the spine are activated. Pashchimottanasana is one of the most energetically powerful poses, especially when held for a long time. It calms the mind, and promotes patience, endurance, balance, and serenity. Conclusion The forward bend pose, Pashimottanasana, can have many positive effects on the body and mind. However, be sure to perform the exercise correctly. Don't bend your back or knees, and don't pull your shoulders toward your ears. Practice conscious, deep abdominal breathing. As you inhale, stretch your spine and direct your breath into your chest. As you exhale, activate your abdominal muscles and deepen the bend in your hips. Pashchimottanasana should not be performed if you have back injuries or problems such as a herniated disc, abdominal inflammation, or diarrhea. Caution is also advised during pregnancy . Image © kapu / 123rf.com

Shashankasana: from the rabbit to the headstand The headstand is an exercise that many yoga practitioners aren't able or willing to perform right away. For many people, standing on their head is a challenge at first. A good exercise for you in this context is the rabbit pose. In Shashankasana, you also place your head on the floor, but without placing your entire body weight on it. This is why many beginners quickly feel confident in this exercise. Here you will find all the important information about the asana. The posture of the rabbit Just imagine what it looks like when you suddenly spot a hare or rabbit in a field. These animals often crouch in a hollow, fearing predators, but their ears, as these velvety rodents' ears are called, clearly point upwards. You can easily imitate this pose in Shashankasana. Using your heels, knees, and head, you distribute your body weight across three areas. Clasp your hands behind your body. Depending on how intense a stretch you want, you can either stretch your arms vertically upwards or extend them slightly further above your head. Take Shashankasana The best way to get into the rabbit pose is from Vajrasana, the diamond pose . Another possible starting position is on all fours. You place your head between your hands on the mat or any other surface of your choice. A non-slip surface is important! Position the crown of your head in the middle and take the time to check this position and adjust it if necessary. Only when it feels good do you release your hands and cross them behind your back. Then you stretch your arms and choose the stretch for your shoulders and chest by stretching the arms vertically upwards or a little further back. Stay relaxed in this position for a few breaths and then release. Child's pose is a good opportunity to reflect. Stay here for a while too. What Shashankasana does to your body You'll likely feel the stretch in your shoulders and chest immediately. It's a valuable counterbalance to many professional activities, such as those that require you to spend the entire day hunched over at a computer or carrying heavy loads. Your shoulders will improve their mobility, and your neck will be beneficially strengthened. All of this can help if you frequently suffer from tension or pain in the shoulder and neck area, or from headaches. After a while in Shashankasana, you'll experience a soothing relaxation of your back. Letting go is the principle here, which can be a valuable aid in many yoga exercises. When you consciously breathe into your belly, Shashankasana also gently massages your abdominal organs, which can have a positive effect on your digestion. Energy and relaxation through the rabbit Energetically, Shashankasana affects your brow and crown chakras . This is closely related to the improved blood circulation your head experiences in the rabbit pose. This circulation also affects your mind, for example, by improving your ability to concentrate. The increased blood flow is also a welcome boost for your eyes. Fatigue can also be improved by the increased blood flow. Furthermore, the peaceful rabbit pose also brings you relief from the stress and hectic pace of everyday life, providing you with the calm we all need for our well-being in your very own rabbit hollow. Harmony and balance reappear in Shashankasana! Image © fizkes / 123rf.com

Prem Meditation - the path of love Prem translates as "love." This meditation is about the spiritual path of love, about reviving and activating love. In everyday life, love is often suppressed, caused by hurt and bad experiences, but also by stress and other issues that seem more important. If you would like to feel more of an all-encompassing love again and radiate love into the world, then practice Prem Meditation regularly. This is not a pre-conceived meditation practice, but can be performed in many ways. At the center of Prem Meditation is your fourth chakra, the heart chakra , which must be activated and nurtured. By actively engaging with your heart chakra, you will not only become more receptive to beautiful and tender feelings again, but you will also increase your understanding of yourself and others through loving sensations. Because love is the greatest force for leading a happy and contented life. Love connects and ensures that you are centered and act from within. Therefore, use Prem meditation to focus on your heart chakra to open, cleanse, heal and strengthen it. Meaning and function of the heart chakra for Prem meditation Of the seven main chakras, the fourth is the Anahata chakra. The heart chakra represents love, compassion, devotion, and joy. Many people experience strained heart chakras. Emotions are at the center of our being, and most people find it difficult to engage deeply with their feelings. Over the course of a lifetime, however, we cannot avoid engaging with our feelings. If you have neglected this recently, a Prem meditation can help. With a Prem meditation focusing on your fourth chakra, you can treat and strengthen your heart. The heart chakra processes all your experiences on an emotional and sensory level. Such feelings include love, compassion, and devotion, as well as grief and pain. If the heart chakra functions as it should, you are able to feel and pass on unconditional devotion and love. For the purest and universal love resides in the heart. When this love flows through your heart, you recognize your innermost truth. Instructions for a Prem Meditation: How to open, strengthen and heal your heart chakra You only need five to ten minutes for this Prem meditation. Ideally, practice it daily to gently open and heal your heart chakra. For this Prem meditation, go to a quiet place and make yourself comfortable in the cross-legged or lotus position . Place your palms on your knees or use the mudra. Breathe in and out deeply and begin to grow long roots into the ground as an extension of your spine. Advanced practitioners can also connect with the universe through the crown chakra. Only when you feel rooted to the earth or connected to the universe, direct your attention and breath to the heart chakra. As you inhale, visualize pure white light connecting your root chakra with the sacral chakra and flowing through your heart chakra. Then imagine the color red in the area of the root chakra and green in the heart chakra. As you exhale, allow the energy and light to re-enter the channel you chose at the beginning, either into the earth or back to the universe. Repeat this exercise and allow the green sphere of light in your heart chakra to become particularly large and wide. When you feel that you have reached its maximum expansion, you can end the meditation. To do so, place your hands on your heart chakra and sense the energy. Be grateful for the energy you have received. Slowly open your eyes and return to the here and now. Image © rawpixel / 123rf.com

Ardha Bhekasana - Half Frog Half Frog, also known as Ardha Bhekasana in Sanskrit, is a variation of Cobra Pose that increases mobility, flexibility, and strength. Your shoulders, legs, and back are most affected in Ardha Bhekasana. Ardha Bhekasana stretches your entire upper body and strengthens the back muscles. In this pose, your chest and the entire front of your body are opened, and your lower abdomen is stretched, giving your internal organs room to expand. By opening your lungs, you can take particularly deep breaths in this pose. Half Frog also stretches your thigh muscles and the muscles around your ankles, making these parts of your body more flexible. Ardha Bhekasana strengthens the shoulders, arms, and neck. The focus during the practice is also on breathing. The exercise is particularly good for women because it can relieve uterine problems and help with menstrual irregularities. It also helps people with flat feet or fallen arches. At the same time, Half Frog pose stimulates your digestive system. The exercise also has a positive effect on the second chakra , which is activated by Ardha Bhekasana, thus stimulating sexual energy. However, avoid Half Frog pose if you suffer from insomnia, migraines, or blood pressure problems. This pose also has a negative effect on the affected body parts—shoulders, back, and knees—if they are injured. If you have knee pain, be gentle when applying pressure to your knuckles. The correct execution of Ardha Bhekasana Before you begin Ardha Bhekasana, check which nostril you breathe through more actively. Then, assume Bhujangasana, Cobra Pose. To do this, lie flat on your stomach, face down. Support yourself on your forearms by placing them on the floor. Your elbows are under your shoulders. Breathe in and out deeply here. Place your hands directly in front of you, palms down. Your torso is in Cobra Pose, chest up. Your legs extend straight behind you. Now begin Ardha Bhekasana by spreading your legs about hip-width apart. Once you've noticed that your right nostril is active, go into Half Frog Pose by moving your left hand to your right elbow until your left arm is in front of you. Now bend your right leg and bring your foot towards your buttocks. You can now raise your right hand and grab your right foot, pulling it toward your hip. Apply gentle pressure to open the hamstring. The stretch will increase if you pull the foot down toward the floor next to your hip. Make sure your elbow is close to your ribcage and not pointed out. Turn your hand over until your fingertips point toward your torso. This rotation will bring your elbow further up and position the heel of your hand against your leg. Now continue to stand up through your chest. Stay in Ardha Bhekasana for at least three deep breaths, then repeat Half Frog on the other side. Tips for the Half Frog If your back isn't strong enough for the exercise, you can place a pillow under your ribs to help you maintain the position. When performing Half Frog, try to keep your body straight and avoid twisting to the side. Deep breaths will help you settle into the pose. You can also modify the exercise by extending your lower arm. This will further intensify the stretch. You can also prepare for Ardha Bhekasana by practicing Bow Pose , Sphinx Pose, and Hero Pose . Image © summer78 / 123rf.com

Aum Meditation - actively towards a new attitude to life AUM Meditation (Awareness Understanding Meditation) was created by the philosopher Rajneesh Chandra Mohan Jain as part of a multi-day spiritual marathon in the Indian city of Pune. Starting in 1975, his enthusiastic student Veeresh developed this into the now well-known active method for restoring mental and spiritual balance. He now teaches the technique at his Humaniversity in the Dutch municipality of Egmond. He offers AUM Meditation as a 2.5-hour therapy session or, following his master's example, as a marathon session lasting several days. The latter is an emotionally and physically demanding form of group therapy that—through sleep deprivation, among other things—is intended to push participants to their personal limits and release new vital forces. Goal of AUM Meditation AUM meditation is a spiritual experience with therapeutic functions designed to open the heart chakra . This special technique is intended to purify the mind and soul, transform emotions in their entirety, and promote clarity and self-confidence. Furthermore, it transforms stress into creative energy and painful feelings into empathetic interaction with others. The method is described as a technique for transforming emotions. Through this experience of holistic being, participants say, it is possible to make peace with one's existence and surroundings. Course of the AUM meditation AUM meditation is a technique that is practiced in a social setting with like-minded individuals. As it is practiced, it reveals how people behave in their interactions with others. During the course of AUM meditation, participants experience a kind of mirroring. Through intense sensations and rapidly changing contacts and activities, old and potentially destructive behavioral patterns can be recognized, updated, and dispelled. AUM meditation may therefore be able to gently guide people away from old, well-trodden paths and offer a loving framework within which new paths can be explored. The 13 stages of AUM meditation The AUM meditation comprises 13 stages of twelve minutes each, each with different musical sounds. Stage 1: back to hell Two people stand facing each other with angry expressions and shout, "I hate you!" They then alternately shout aggressively at each other and hurl negative remarks at each other. In this way, they establish close contact with their anger and pain, expressing these emotions loudly and without inhibition. This stage is very intense and can trigger other feelings such as resentment, helplessness, or negative thinking. Participants can be "angry" in a loving environment and let out all that is bothering them without consequence. Stage 2: Forgiveness The users apologize to the people who yelled at them. Level 3: Heaven When the music changes, participants close their eyes, then look at their partner again and say, "I love you." Afterward, they hug and then switch meditation partners. Participants run on the spot, stretch their arms upward, and shout whatever comes into their heads. Their energy is channeled entirely into their voice and movement. Level 5: awakening life energy Here, users close their eyes and shake themselves completely. Level 6: Cuckoo's Nest The participants dance, laugh, jump and sing, they let their energy flow freely with their entire bodies and show themselves in all their "craziness". Level 7: Freedom During this stage, the people close their eyes and dance, free from all burdens, only for themselves. Stage 8: Melting Sitting alone or with a meditation partner, sadness is expressed Level 9: Laughing Buddha The users start giggling and soon have a lot of fun fooling around, teasing and laughing with the other people. Level 10: Seduction Dance The users dance as if they were trying to charm a potential sexual partner. They activate their seductive skills and play with their full eroticism. Level 11: Center of the entire universe The participants stand in a circle, embrace each other and chant the mantra of meditation: "AUM". Level 12: Insight Now comes the actual meditation. While seated, participants observe their bodies, their feelings, and their thoughts, thus becoming witnesses to insight and experiencing stillness. Level 13: Thanks Finally, participants greet their fellow practitioners with the words "Namaste" and a bow, thanking each other for the shared experience. Image © bialasiewicz / 123rf.com