Yoga BLOG

Whether in the forest, on the patio, or in the park: Outdoor yoga not only strengthens your body but also your immune system. It also reduces stress and replenishes vitamin D levels. No matter what type of yoga you practice, you can easily practice your sessions outdoors in the fresh air. In this article, we'll tell you how best to prepare for outdoor yoga and what you need. Find a suitable location "Location, location, location." This time-honored mantra also applies to outdoor yoga. You should choose the location for your yoga session carefully. It's advisable that the spot isn't too far from your home. Your spot should be as quiet as possible and not be next to a highway or near a construction site. Your body and mind will enjoy your practice more if you're in a quiet area. A green park or yoga in the forest are ideal locations that offer peace and privacy. If other people don't bother you, you can easily roll out your mat in a public space. You can also practice outdoor yoga in the garden, on the balcony, or on the terrace. Yoga by the sea is especially popular on vacation. Choosing the right mat It's worth investing in an additional yoga mat for your outdoor sessions. Make sure it's a bit sturdier and thicker than regular mats. This makes outdoor yoga more comfortable, and you won't feel every little bump and pebble. The mat should also be easy to clean, and you should always make sure to place the same side on the floor. Looking for a yoga mat for your outdoor sessions? Then visit https://sportano.de/matratzen-und-matten and find the right mat for you. Pay attention to the right surface and lighting conditions Before rolling out your yoga mat, you should check the area. A level surface is important for proper yoga practice. It's recommended to practice in shady areas to avoid glare from the sun or overheating. Make sure there are no roots, stones, pine cones or acorns on the ground, otherwise it will quickly become uncomfortable. The right clothing for outdoor yoga When practicing outdoor yoga, dust, dirt, and grass stains on your clothes are not uncommon. Leave those expensive designer leggings at home and opt for sturdy camouflage clothing instead. It's advisable to bring one or two warm blankets with you, unless it's midsummer. The ground is usually quite cool, so you can place one blanket on your yoga mat. You can cover yourself with the second blanket after your workout for a final relaxation. Stay hydrated and take drinks with you To stay fit in higher temperatures, it is important to drink enough fluids and bring at least a water bottle with you to outdoor yoga. Don't forget sunscreen and insect repellent To protect your skin during outdoor yoga, we recommend applying sunscreen with a high SPF before practicing. Depending on where you practice yoga, it may be a good idea to apply insect repellent. If you practice outdoor yoga in nature, for example in taller grass or in the forest, you should check afterwards whether there are ticks on your body.

relaxing break during stressful working days Do you sit for hours at work – perhaps even hunched over – and after just a few hours, feel pain in your neck or shoulders and a significant decrease in your ability to concentrate? Many employees, students, or freelancers who sit at a desk can agree. If you're affected by this, you should use the break to connect with your body, improve your focus, and relax sore areas. Learn how yoga can help you in this article. Yoga during your break: Why these exercises improve your well-being! You're probably familiar with the passionate yogis who are already on the mat, moving, and active early in the morning. Others enjoy the quiet evening hours to harmonize their bodies and calm their systems. In addition, the midday break is perfect for moving your tense, tired body, refreshing your mind, and connecting with your soul. Yoga is perfect at lunchtime because This will help you strengthen your concentration and shift the focus of your brain to other areas. You stretch and relax tense parts of your body such as your neck, back or shoulders. You stretch your legs and thus counteract tired legs. your creativity can increase and improve (this is especially important in creative jobs). You turn inwards and can sense how you are doing , what feelings and emotions as well as physical sensations are there. This will help you reduce stress and concentrate and focus on the good things in life. Why is yoga perfect, especially for cognitively demanding jobs? If you sit in front of a screen for several hours, it's not uncommon for you to lose concentration. This is normal and not a big deal. However, to achieve good results in the afternoon, you can use your lunch break to boost your concentration to a new level. Yoga can promote the formation of new neural connections because, during the flow, you train yourself to concentrate on specific exercise sequences and maintain focus. In addition, the asanas strengthen concentration and attention, which is especially essential in mentally demanding jobs. When you practice yoga regularly, the connection between body and mind can be improved – this has a direct impact on your presence in the moment. Yogis also report mental sharpness and an improvement in general cognitive abilities and memory , which are useful in a mentally demanding job. During exercise, other areas of the brain are used, allowing the brain areas used for work to relax. IMPORTANT: Don't forget that, in addition to physical exercises, breathing techniques and meditation also play a significant role in sustaining concentration. Sitting quietly on the cushion can reduce distractions and lengthen attention span. It can also strengthen problem-solving skills. Combining it with intense or gentle breathing techniques results in the brain being supplied with significantly more oxygen and can also calm the mind. What physical exercises support you during your break? Of course, every novice or experienced yogi can observe what kind of yoga session they need at lunchtime. Some prefer a more tranquil sequence, while others desire a more dynamic flow to prepare well for the second half of the day. It's best to try out different options to figure out what you need. Of course, your needs can change constantly, so you can re-evaluate each day to see what works for you specifically on that day. In general, the following mat exercises are ideal for lunchtime: Child's Pose is perfect for inviting relaxation. It also helps reduce stress and let go. Anyone suffering from tension should definitely incorporate this pose. The tree pose is designed to increase balance, strengthen focus, and improve concentration. So, if you're suffering from reduced attention span and have trouble maintaining focus, try this exercise. If, on the other hand, you want to improve your self-confidence and steadiness, the Warrior Pose is a good option. Here you can strengthen your inner self, find balance, and improve your self-confidence. Downward-facing dog helps you stretch your back and the backs of your legs and ground yourself. The lunge with your knee resting on the mat helps you stretch your hip flexors. These tend to shorten, especially during sedentary activities, which in turn negatively impacts mobility. Yin poses , held for a particularly long time, are ideal for loosening tired tissue and stretching the fascia. If your break is longer and you desire deep relaxation and a clear head, then consider gentle Yin Yoga sessions. What should you keep in mind if you want to practice yoga to combat stress and improve concentration? The most important thing is that you always listen to your gut and, especially in stressful jobs, make sure that yoga moments don't cause you additional stress. It's better to do fewer exercises and plan enough time for them. It shouldn't be a quick process of working through various poses. Be sure to wear comfortable clothing to help you transition more smoothly into the exercises and feel completely comfortable. Observe yourself and your body to see whether it is more comfortable for you to eat a little something before or after your yoga breaks. Drink enough, especially when doing strenuous exercise. If you find it difficult to stick with it, take the opportunity to ask other colleagues at work if you can practice yoga together. Find a space where you can practice your asanas in peace. Perhaps your office is large enough, or there's another room you can use. Perhaps your department head or manager would be willing to set up a space for anyone who would like to use their break to exercise. You can also book a class that takes place during your break. Have you tried yoga during your break? If so, what benefits have you noticed?

Yoga trend: Virtual yoga retreats and their benefits Are you looking for relaxation, exercise, and community? Then virtual retreats might be just the thing for you. Here you'll find everything you desire: solitude, introspection, fun, yogic exercises, and a break from your everyday life. In this article, you'll learn exactly what these are, what to look for when booking, and what benefits they can offer. What are virtual yoga retreats? Generally, this word describes a gathering of people who share a common interest: yoga, movement, meditation, and mindfulness. During a retreat, various yoga sessions are offered—this always depends on the provider. Some retreats, for example, focus solely on Yin Yoga, while others emphasize other styles or even a blend of different yoga types. You're free to choose what you need most. Meditations, sound baths, or similar exercises are often offered to complement the yoga sessions holistically. Because more and more things are happening online these days, and many things no longer require a physical physical meeting, this approach has also been explored with retreats. This means you can conveniently boot up your laptop or tablet from home and have full access to the yoga sessions via a video communication platform. Thanks to the high quality, it sometimes feels like the other yogis are right there in your room. This is especially true if you attend the retreats with VR headsets, which creates the feeling that you're all in the studio together. Regardless of this modern technology, the feeling of togetherness can also arise only through the screen. What are the advantages compared to offline events? If you're wondering whether the online option is the right choice for you, we've put together an overview of the advantages. So you can decide for yourself whether this is what you want. A major advantage is that the costs for an online event are usually significantly lower. This is logical: There's no need to pay for meals, accommodation, or rent a yoga room. If you're shy and want to delve into the topic first, it might be beneficial to do so online first. This way, you can lay out your mat in your familiar environment, such as your living room, and begin following the instructions. You can cook your own food and organize your breaks as you wish. Ideally, there will even be recordings of the individual yoga sessions, so you can easily watch them again and again. This isn't possible with an offline event. You save yourself the trip to the location – this is a great advantage, especially for very busy people. The yoga sessions can take place (if you use VR glasses) in the most beautiful places in the world without you having to leave your living room. Booking an online yoga event: What do I need to consider? If these points appeal to you and you consider it a great opportunity to escape from everyday stress and refocus on yourself, then you can look for specific offers. You can find a wide selection of different retreats online. When booking, you should pay attention to the following: How much does it cost? This should be an important consideration if you're on a tight budget. Depending on how much money you have available, you can compare the different options. Often, a one- or two-day retreat, which is obviously significantly cheaper than a multi-day retreat, is all you need to feel yourself again and feel more relaxed. What yoga sessions are offered? What else is included? It's important to pay attention to which program elements are being implemented. Here, you can listen to yourself and your gut feeling. See what you need and what you want. Often, a classic program without a lot of extras can be much more pleasant than one that also offers breathwork, mantra chanting, workshops, or similar activities. On the other hand, the wide variety can suit the tastes of those who want to try out a concentrated load of different things. Are the classes for beginners or advanced students? If you're new to the field, you should definitely check whether the level is too challenging. There's no point in enrolling in a class as a beginner if you don't feel comfortable because the asanas are too strenuous. Your fitness level plays a big role when booking, so you can choose the right class. Find out about the experiences of others who have already booked and read the reviews. If you have any physical complaints , be sure to talk to your doctor and always pay close attention to your health and listen to your body. Yoga event: How do you make it as enjoyable as possible? Now the big day has finally arrived and you are wondering what you should prepare. First and foremost, it's important that you make sure you're not disturbed. If you live with your partner, children, or roommates, let them know that you'd like to be undisturbed on those days. Set up your room so you feel comfortable. Lay out your mat, pillow , blanket, and comfortable clothing. Essential oils in a diffuser, incense sticks, or candles can also create a cozy atmosphere. Prepare enough food and drink in case the sessions take place quickly one after the other and there is little time left for them. It's best to eat plenty of fruits and vegetables, drink plenty of water or herbal tea, and be careful not to overeat before exercise. This will prevent you from feeling bloated. If a lot of thoughts and feelings come up, which can be completely normal, then keep a journal/diary ready in which you can write down all your experiences. During the exercise sessions, you should always make sure to include enough relaxation. Have you heard about this trend and participated in an event from home? If so, how was it for you, and would you say this trend is worth adopting to unwind from your stressful everyday life?

Would you like to give a gift to a loved one who enjoys practicing yoga and adores relaxation? It's often not easy to find a gift for yoga fans. Not sure what to give them? Don't worry, because we'll share 6 gift ideas that are sure to be a hit with yogis. A new yoga mat The yoga mat is one of the most important essentials for yoga. It's important that the yoga mat maintains its grip even during intense exercises, so you don't slip off your mat during various poses. The thickness of the mat also plays a role, depending on your individual needs. If you have knee problems, you should use a thicker mat, but it shouldn't be too thick either, as a firm footing is essential for yoga exercises. If you're buying a new yoga mat as a gift, consider its quality, slip resistance, and durability, as well as the person's individual needs regarding thickness. A beautiful piece of jewelry Yogis are known for their love of jewelry and fashion. Choose a delicate bracelet for those who prefer a more simple style and don't wear flashy jewelry. Necklaces are also a popular choice among yogis, and they often wear meditation necklaces. These fashionable pieces are very popular for reminding the wearer of positive intentions. They accompany the wearer on their path to more peace, serenity, and a positive outlook on life. This gift has a deeper meaning and is sure to bring great joy to a yoga enthusiast. Experience gifts and vouchers Are you looking for a special experience for a yoga enthusiast? Then a yoga retreat is a perfect solution. Find out what type of yoga the person practices and which specific yoga teachers they particularly enjoy. Find out if a suitable yoga retreat is available and book it if necessary. An online search will help you choose the perfect retreat, and you'll usually find one quickly. If you can't find a suitable retreat, you can book the person a voucher for training sessions with their favorite yogis or give them a subscription to an online yoga course. Wrap the voucher lovingly and look forward to the enthusiasm of the yogi fan receiving it. A scented candle for yoga at home For many people, practicing yoga is a way to do something good for themselves. Those who enjoy practicing yoga from home pay attention to the details: Pleasantly warm light, the right room temperature, a high-quality mat, and a peaceful environment ensure that yoga benefits not only physical but also mental well-being. A scented candle contributes to a calming atmosphere and is a perfect little gift for a yogi fan. A soothing scent and soft candlelight could be just the missing elements for a yoga practice at home that the recipient may not have thought of yet. Meditation cushions for rest periods and support A meditation cushion isn't just great for meditation. These versatile cushions are also a helpful support for yogis. They serve not only as a comfortable seat cushion during meditation, but also as an aid for certain yoga exercises. With the right cushion, yogis can sit relaxed, breathe deeply, and focus entirely on themselves. A meditation or yoga cushion is ideal for use at home or for taking to the studio. Yogis will appreciate having their own cushion and no longer have to deal with sweaty studio cushions. Yoga socks for cold feet If you're looking for a little something nice, you can't go wrong with cute socks. The bright and colorful design will put you in a good mood, and these special socks are perfect for yoga practice on cold days. Non-slip yoga socks keep the toes and heels free, allowing your feet to move freely during yoga. Yoga is typically practiced barefoot, as contact with the floor and the position of the toes and feet play a crucial role. Yoga socks allow for correct positioning even without barefoot contact with the floor. These practical socks are the ideal gift for yogis who often get cold feet.

This is how it works Losing weight isn't just a matter of aesthetics, but also of health. Many crash diets and quick weight-loss methods promise rapid results, but are often risky and rarely lead to a lasting weight loss. Healthy weight loss, on the other hand, promotes well-being, reduces the risk of chronic diseases, and supports a sustainable lifestyle. How does healthy weight loss work? A guide. Losing weight and keeping it off: the basics Healthy weight loss is based on a balanced diet and a correspondingly appropriate calorie intake. Protein, carbohydrates, and fats should not be neglected; they should simply be consumed in the right amounts. Energy balance is the key: By creating a calorie deficit, where fewer calories are consumed than burned, the body gradually reduces its weight. No one should drastically reduce calories; instead, a moderate deficit should be created through a combination of a healthy diet and regular exercise. To prevent deficiencies , it is also important to always consume sufficient vitamins and minerals. Proper dietary change: the key to success Anyone who eats mainly sugary, processed foods and junk food should switch to other, particularly healthy foods while losing weight: fruits, vegetables, whole grain products, and lean meats. Of course, it's difficult to integrate a new diet, which is why the transition to a healthy diet is best done gradually. This cautious change helps the body gradually get used to the new eating habits and prevent cravings. To avoid resisting temptation, it helps to plan and prepare meals. Along with the new diet, it's important to drink enough to support your metabolism and promote feelings of satiety . The good thing is: a varied and colorful diet ultimately ensures more enjoyment and motivation when eating and leads to a more relaxed state in the long term. Meal replacement: a practical additional option Meal replacement products are specially developed foods that replace one or more meals a day while still providing sufficient nutrients. The advantage of meal replacement products is their ease of use and the ability to control calorie intake. They are ideal for people with hectic lifestyles who still want to keep an eye on their weight loss. However, these products should not be seen as a complete replacement, but rather as a support during the transition to a healthier diet. When selecting meal replacement products, it is important to pay attention to quality and nutrient density. Vegans and vegetarians can now also enjoy a wide range of replacement products and do not have to sacrifice anything. Becoming consciously active: regular exercise and sport for weight loss It's well known that exercise burns calories, strengthens muscles, and improves overall fitness. Accordingly, sufficient exercise is important to achieve your desired weight at a healthy level. Different types of exercise offer different benefits: endurance sports such as running or cycling increase endurance, while strength training builds muscle mass and increases your basal metabolic rate. A balanced fitness program should also include both cardio and strength training to strengthen the body overall. Furthermore, yoga or Pilates can promote flexibility and mental well-being. And if you have trouble getting up and putting on your trainers, you can exercise in a group or with a training partner. This can act as a motivational booster and provide additional motivation.

What do you need to know for your health? Do you love sitting in front of your computer for hours, playing one game after another? You're not alone. There are so many people who incorporate this type of relaxation into their daily lives, thereby indulging in social interaction, creativity, and a sense of adventure. However, if you sit in your chair for long periods of time, minor or major physical discomforts can arise from time to time—a tense back, a sore neck, or numb limbs. If this is the case for you, soothing asanas can help. In this article, you'll learn why combining yoga and gaming makes sense and how you can do something good for yourself. Staying healthy while playing: How can it work? Anyone who regularly plays video games knows about the problems. In addition to physical complaints, mental issues can also arise from time to time. In addition to a lack of concentration, anxiety or other problems can also arise. This is especially true when people prefer combat-oriented games and generally isolate themselves completely from society. How can you improve your health while gaming? 1. Regularly get fresh air One of the most important tips for gamers is to get regular exercise in the fresh air. This doesn't have to be for hours; it's usually enough to just walk for half an hour in the park, along the fields, or into the forest. This will recharge your batteries, supply your body with plenty of oxygen, and increase your concentration and focus. On top of that, you'll counteract tension in your body. 2. Yoga exercises Similar to fresh air, special yoga poses on the mat are good for mobilizing your body, stretching body parts, and loosening the fascia. Remember that dynamic flows are particularly beneficial for sedentary work. For example, you can practice Vinyasa flows or other more challenging poses. As a beginner, you can, of course, start gently and work your way up slowly. In this case—and to get out of your gaming room for a while—you can even try a yoga class at a studio. Here, you'll learn all the key postures and the correct execution, so you can then practice your favorite poses in the comfort of your own home. Yoga is so beneficial because the Buddhist asanas bring body, mind and soul into harmony, stimulate the circulation, supply the body with plenty of new oxygen thanks to healing breathing techniques, and stretch and build the muscles. The following exercises are especially ideal for game lovers: a) Virabhadrasana (Warrior/Hero Pose) This is a standing position in which you place your left leg forward (at a relatively straight angle) and your right leg back and straighten it. You "drop" into this position, keeping your torso upright and moving your arms backward and forward or extending them upward. There are several variations, such as Warrior I and II, which differ slightly in execution. When practicing, pay attention to the exact position, which you can learn about in a class or watching a video. This exercise strengthens the thighs and glutes. As a gamer, you also benefit from other effects, such as the encouraging and inspiring effect that this pose can bring. b) Stretch your neck The neck often becomes tense when sitting in front of the computer for too long. Therefore, you can counteract this with gentle movements. Here, you can circle your head from left to right. This stretches your neck and stimulates circulation. It can also be helpful to place your head alternately on your left and right shoulder and hold it there for a few breaths. You will see that this will help your neck and head relax. c) Adho Mukha Svanasana (Downward-Facing Dog) This pose is very well known – and not just from the Sun Salutation. It stretches your spine, which is especially beneficial after a long day in front of the computer. It stretches the backs of your legs and improves circulation. It can also be beneficial for headaches, a busy mind, and sleep problems. To do this, get into a quadruped position, raise your buttocks backward, and stretch your legs, back, and arms. The soles of your feet and hands are on the floor. Stay in this position for a few breaths. d) Setu Bandhasana (shoulder bridge) To improve spinal flexibility, it's worth practicing the shoulder bridge pose. In this pose, lie on your back, lift your buttocks, and support your hips from behind with your hands (or you can stay in the air without support, where you simply place your arms at your sides). This can provide effective relief for common neck tension and lumbar pain. It can also stimulate the regeneration of abdominal organs. Your legs will be strengthened. You can try all of these exercises and see how they affect your body, mind, and soul. Otherwise, it's recommended to listen to your body's intuition and further support this area of your body with specific postures. Increase concentration while gaming: How do you do it? Even though yoga has a very holistic approach, you can still do specific concentration exercises. Poses like Tree Pose and Mountain Pose , for example, are among those that straighten you up internally and externally, train your balance, and thus increase your concentration. Further tips are: fresh air A wholesome, healthy diet with plenty of fruit and vegetables as well as nuts for the brain drink plenty of water Breathing techniques that help you restore focus and inner balance. For example, you can try alternate nostril breathing or breath of fire on your pillow . Alternate nostril breathing is perfect for restoring balance to your mind and your entire system. Breath of fire aims to ensure adequate oxygen supply to the body. It also increases lung capacity and can improve the respiratory system. It also boosts energy, which is beneficial after long gaming sessions. Meditations to clear your mind, release anxious and blocking thoughts, and connect with yourself. After performing yoga exercises, be sure to include a short meditation to clear your mind and strengthen your connection to yourself—this is very important after the distraction of being in front of a screen. Be sure to try the asanas mentioned above and the other tips and see what changes. Do you enjoy playing PC games? If so, have you ever used yoga to keep your body fit and improve your concentration?

Experience deep relaxation and change with self-hypnosis Everyday life is stressful – many people complain of tension, which manifests not only in a full head but also physically. Shoulder pain, neck problems, or back pain can indicate too much stress. Of course, other symptoms, such as a weak immune system, can also be due to a person not having enough relaxing moments in their life, and the body's physical symptoms are inviting them to relax. If you read this article, you will see that it is worthwhile to explore various relaxation techniques. These include self-hypnosis, with which you can invite relaxation and change into your life. What does this mean? We believe that we are always in control of our own lives and that we consciously direct everything. However, this isn't the case; our subconscious mind plays a large role in our decisions, behaviors, and reactions. Therefore, it's very important that you engage with your subconscious. This is precisely where self-hypnosis comes in. Experts define this as a technique that can be used to change and influence the subconscious. This is especially necessary if we want to change old beliefs and attract new experiences into our lives. Within a short period of time, various behaviors and beliefs can change, allowing us to feel more inner peace, relaxation, ease, and joy. What happens during the hypnotic state? The advantage of this technique is that it's easy to learn. You enter a very relaxed state during it, where your thoughts change and you feel a great sense of calm. Furthermore, you can focus on your inner self during these moments, thus creating a foundation for new beliefs and convictions. Self-hypnosis is great for reversing negative thoughts and behavioral habits and bringing change and relaxation into your life. This ensures that your mind calms, your body unwinds, and your nervous system relaxes. You find true access to yourself. If you'd like to do this with someone, that's possible. There are plenty of people who offer hypnosis. However, with self-hypnosis, it's you who guides yourself into this state and formulates the new thoughts and patterns. How can you start with self-hypnosis? Now that you understand what self-hypnosis is and how it can help you on your journey, you can get started right away. First, a few tips to start with: You know that to practice self-hypnosis, you first need to enter a trance-like state. To do this, you need to give yourself enough time to practice and learn. Many people find that certain Yin Yoga postures on the mat help them to reach deep levels, release physical tension, and thus become more relaxed. If you find that guided Yin Yoga sessions aren't working for you, try more dynamic flows or other forms of exercise. Even a brisk workout can help you release excess energy from your system and focus on your inner self. In addition, a walk in nature or walking barefoot can be a beneficial way to relax and find a trance state more easily. Before the session, be sure to prepare and write down any affirmations you want to incorporate. These could be, for example, "I am enough," "I am valuable," "I am beautiful," "I am completely relaxed," "My nervous system is completely calm," etc. For practice, it's recommended to find a quiet place where you feel comfortable and safe. Incense sticks, gentle meditation sounds, or binaural beats can help you sink even deeper. Pay attention to theta waves. When you feel a little calmer, you can sit on a meditation cushion and breathe deeply. Either use a guided meditation or concentrate on a point on the wall, the floor, or look at candlelight. Breathe deeply and return to your breath whenever you are distracted. Do this for several minutes until you feel very calm and peaceful. Many people also feel the trance in their bodies: tension decreases or they notice a pleasant tingling sensation. Now count from 10 to 0 to finally enter your trance. Important: When you experience a trance state, this can also be referred to as flow. You're probably familiar with this from your everyday life, for example, when you're engrossed in creative work or while jogging. Here, you lose all sense of space and time, and this is precisely the state we aim to achieve during self-hypnosis. We also want to use these moments to improve our well-being and reduce stress. What should you do during self-hypnosis? Once you feel the flow, have counted to 0 and feel completely relaxed, you can begin your project. You have the opportunity to visualize your goals. How do you want to live? What do you want to achieve? Really feel it and imagine it. By imagining and feeling the emotions, it can manifest. Enjoy the relaxation and feel what it feels like when your mind and body are completely still. In addition, the moment of deep relaxation is the right time to recite affirmations. These are positive phrases that empower you in everyday life, improve your self-image, and make you feel more secure and supported. They help you become calmer within yourself, allowing you to feel grounded and secure even in stressful everyday situations. Decide for yourself which phrases you want to use. It's important that you always feel inside and not just recite the phrase, but also notice the feeling behind it. How does it feel when you feel beautiful or relaxed? Then you end the session and thank the others. After the meditation, count from 0 to 10 again to become more and more alert. Move your body, stretch, and return to the here and now. Take your time. Why should affirmations be recited while hypnotized? This is primarily because brainwaves are altered in a state of hypnosis, making them much more permeable and receptive. This allows the desired results to occur much more quickly—whether you're seeking physical changes or mental transformations. Important: Remember this during your self-hypnosis sessions Hypnosis is very effective and can make many things in life easier and change them. However, it's important to understand that it's not a miracle cure, but rather a technique that, when used correctly and regularly, can bring about significant changes in your life (more relaxation, more self-love, more fulfillment, greater physical well-being, etc.). At the same time, it may be advisable to seek professional support for poor mental health conditions (such as anxiety), as well as for physical conditions (chronic pain, etc.). At the same time, it is recommended to accompany and support these with positive affirmations. What other benefits are associated with self-hypnosis? You engage with yourself and gain a wealth of insight. Your entire system can relax and integrate calm. Many also report increased concentration and a better sense of self. Have you ever tried self-hypnosis? If so, how did it work for you?

Yoga for families – the benefits of practicing together Do you love yoga and want to continue practicing despite having children? Many mothers and fathers feel the same way. The good thing is that yoga is suitable for all ages, and you can involve your children from an early age. This way, everyone benefits from the effects of Buddhist asanas. Thanks to the specific postures, even children can bring more well-being into their own systems and become calmer, more relaxed, and more focused. This article explains what you should consider when practicing together and the associated benefits. Is yoga also good for children? More and more conscious parents are asking whether asanas can be beneficial for their own children. The answer, as already indicated in the introduction, is yes. The effect of Buddhist physical exercises is holistic. Thus, the postures affect the body, mind, and soul – and not just in adults. Does your child suffer from constant illnesses and rarely escape a virus? Then it's important to strengthen your child's immune system. Yoga can be a beneficial form of exercise to achieve a positive effect. If your child sits in school all day, it's recommended to compensate for this lack of movement. More dynamic flow exercises can be the solution. Muscle flexibility is increased and children can also become stronger overall. Kids are often very emotional (angry, sad, etc.), which is absolutely okay. At the same time, they can learn how to deal with emotions properly. Body postures can help bring movement into their system and get emotions flowing. If your child is constantly stressed or overwhelmed with their own school commitments, it is good to sit on a meditation cushion and listen to gentle meditation journeys or take a few soothing breaths. These benefits that come with regular practice speak in favor of incorporating it more often into everyday family life. Stressful family life: How can yoga be incorporated? Tight to-do lists, lots of homework, long school days, and the stressful workload of adults – such a family routine often feels chaotic with numerous responsibilities. It's precisely during these times that it's so important for the whole family to find peace and quiet through various practices. Do you and your family recognize this? Then it's important that you sit down together and (depending on the children's age) make a plan. Even younger children can and should have a say. For many traditional and modern families, the weekend is almost the only time they can do something together. This time can also be used for family yoga. Children benefit from rituals and routines. For example, you could start Saturday and Sunday with a yoga session. Children get used to it and, just like their parents, develop a sense of enjoyment and fun. Yoga can also be practiced regularly during the week. This depends entirely on your daily routine and all your schedule. A good idea might be to practice yoga for 5-15 minutes shortly before bedtime. This can be achieved even on stressful days. The rule here is: It is better to practice asanas for five minutes than to do nothing. It's also important that the children are introduced to it in a playful way and that it feels enjoyable. It shouldn't become an additional, annoying to-do for the family, but rather a relaxing experience. What should adults consider when planning parent-child yoga? First, it's important to consider the children's ages. Of course, a three-year-old won't enjoy holding a pose for as long as a nine-year-old. Therefore, adults should treat the child with care and love, even if they don't feel like it. It's important to openly communicate that the child can engage in other activities (e.g., painting, etc.) while the adults practice yoga. Secondly, the right tools must be provided. This is the only way to get things done. Therefore, it's advisable to have everything in one place, so that the excuse "it takes so long to set everything up" doesn't hold up. Mats , pillows, blankets, perhaps essential oils and a diffuser, as well as comfortable clothing, can be laid out. Gentle sounds during meditation can provide more relaxation for children and adults. The appointment can also be entered into the parents' shared calendar on their smartphones to ensure adherence. A general family calendar on paper with the yoga sessions entered can also help ensure adherence to the schedule. The yoga poses should, of course, be chosen so that children can participate. Parents demonstrate, and the children can practice along. There are now even YouTube channels that show children's yoga. This allows parents to practice these poses together with their children. Everything can be done playfully. Forget expectations and be happy when your child practices a little, even if they don't do all the exercises perfectly. Your daughter or son should have fun and enjoy the time spent together – because that's the most important aspect. Always make sure that your child feels comfortable and that his or her statements are taken seriously. At the end of the practice, a short meditation perfectly rounds off the session. There are wonderful audio stories to strengthen mindfulness. You can also use gentle sounds and close your eyes for half a minute or a little longer, breathing deeply in and out. Have you tried parent-child yoga before? If so, how was it for you?

Totally trendy: Yoga and sound bath Practice relaxation and surrender – Do you feel torn between all the to-dos on your list in your daily life and barely have time to breathe? Many people feel this way; the pressure to perform is taking hold, making it all the more important to treat yourself to moments of complete relaxation and peace. In this context, the combination of yoga and sound baths is becoming increasingly important, and perhaps it also offers you a way to deeply recover and calm your system for the long term. In this article, you'll learn what a sound bath is and its associated benefits. What is Sound Bath? Sound bathing refers to sound meditation, which was considered significantly less important a few years ago. However, more and more experts are now reporting that selected sounds can have a beneficial effect on body, mind, and soul. Along with Buddhist asanas, sound meditation is a special form of introspection and, for those who find it difficult to engage in silence, a good alternative to turning inward and releasing tension. During the session, various sounds are used to induce a state of relaxation. You'll find yourself immersed in a bath of sounds that directly affect your system. What are the benefits of a sound bath? Because most people's systems are always running at full speed, it's a real benefit to be transported to another dimension thanks to the gentle, or sometimes wilder, sounds. Yogic sessions are often rounded off with a short sound bath meditation. With the help of the sounds, you can focus much better on the here and now. You lie comfortably on your mat and concentrate devotedly on all the sounds, which is soothing after strenuous asanas. You'll become more aware of your body. Many people report feeling a gentle tingling sensation while listening to the sounds. The sounds provide relaxation and a feeling of letting go, which is helpful after an intensive yoga session. Especially after long days at work or stressful periods, the sound bath is a gentle way to refocus on yourself and release blockages. The indigenous people of various Asian countries (such as Nepal, India, etc.) already knew the effect of sounds and chants on the body, so they used them to support healing processes. Sound meditations were also used to release stress, anxiety, or inner turmoil. In Nepal, for example, indigenous people believe that humans are similar to sound. When the energies within a system are in harmony, one feels well. However, if an imbalance develops within, illness can result (when "off-key notes"—that is, an energy imbalance—occur). The gentle vibrations emitted by the singing bowls penetrate deep into the cells of your body, allowing uncomfortable areas to feel lighter. This is very beneficial for those muscle or joint groups that were particularly stressed during the exercises. What is the effect of singing bowl meditation after a yoga session? By striking high-vibrational singing bowls, frequencies are emitted that have a direct effect on the body. This can stimulate theta brain waves, which is truly beneficial after a strenuous yoga session. These waves are responsible for relaxation. Depending on the asanas you practice, the sounds can gently guide you into a deep relaxation and regeneration phase. If you are very stressed and under pressure, a combination of dynamic flow with yin postures and a sound meditation can be a good choice to stimulate the parasympathetic nervous system within you and invite relaxation and letting go. Who is the combination of asanas and sound healing suitable for? In general, many people benefit from this combination—both young and old. However, the effect of sound on the body may still sound a bit unusual to many. This is entirely understandable, especially since it's still a relatively unknown form of stress reduction in our country. At the same time, it's definitely worth trying out the effects of yoga combined with sound. If you have any physical, emotional, or mental issues, you can try targeted body exercises with Sound Healing and observe whether anything changes in your life. It's also important to have your symptoms checked out by a doctor. If you feel exhausted and barely have a moment to yourself, then an event like this could be incredibly valuable for you. Those minutes on the mat and your meditation cushion are not only good for your body, but also for your mind and soul. If you're suffering from stress (too much to do, lack of exercise, living in a city), you can expect elevated levels of the stress hormone cortisol. In this context, it's recommended to relax using theta waves (which our system enters during meditation) and to move your body sufficiently with dynamic Vinyasa flows. What should you consider when choosing a sound bath? These days, there are increasingly opportunities to participate in such events (either with or without yoga) in larger cities and towns. Even though sound healing is offered online, you'll benefit significantly more from an offline sound bath. Here, you can much more effectively perceive and enjoy the vibrations of the individual singing bowls and gongs while lying on a comfortable surface. If there is no option for an offline event in your area, you can also try the online option. If you have the choice between different providers, listen to your gut feeling and see where you are drawn. The duration of the unit could also make the decision easier. Always make sure that the provider has experience and uses high-vibrating singing bowls and gongs – otherwise, the effect may not be as beneficial. What else should you consider? To benefit from the effects of the sound bath as much as possible, it is advisable to pay attention to the following points: Allow yourself enough time for the sound meditation. This means: Don't rush off to the studio after work and then immediately return to your demanding daily routine. Allow yourself enough time while you're there to initiate a certain phase of integration. This is especially important because many things can be triggered in your system during the session. Yogis often have the opportunity to lie down for a while and integrate. If this isn't possible, find a place nearby where you can continue to relax. Choose carefully whether you want to combine yoga and sound meditation on the same day or just one of the two. Both options have their advantages and disadvantages. Be careful not to eat too much beforehand so that you can concentrate even better on the sound meditation and any asanas you may be practicing. Wear comfortable clothing, bring a comfortable mat and a warm blanket (if needed), and remember to drink plenty of fluids—especially afterward. Comfortable leggings and a shirt are great for seamlessly performing all the asanas and for a wonderful relaxation afterward. Writing down your thoughts and feelings can also be beneficial in helping you better integrate what you have experienced. If there are different options, compare them and choose what works best for you at that moment. Many people benefit from a yogic yin session and a sound meditation, while others prefer dynamic movement beforehand so they can then surrender to the gentle vibrations. Have you ever tried a sound bath? If so, how did it go for you?

How can yoga increase self-confidence in children? Even though most children's daily lives are peaceful and happy, there are still phases when they suffer. The ever-increasing pressure from school and society leads to children feeling insecure and overwhelmed. To successfully navigate everyday life and their school careers, it's advisable to start building self-confidence at an early age. Yoga can have a positive impact on this. Parents and caregivers will find all the important information in this article. Why is children's yoga important? Life includes phases of sunshine and rain. Resilient people can handle both. To practice this early enough, it is recommended to practice yoga regularly. You can imagine it like this: A tree with strong roots won't topple over easily. A small tree with fewer roots is more likely to lose its footing during a storm. Yoga exercises help strengthen the roots and help you become and stay physically and mentally fit. What should be taken into account? Before starting yoga, it's a good idea to first assess your child's health. If your child is healthy and energetic, you can begin without any concerns. However, if your child exhibits any physical symptoms, this should be checked by a doctor first. 1. Find the right studio/class Before children can begin yoga, they first need to choose a good class. These days, the range of options for children is constantly expanding. If you're familiar with yoga yourself, you can also let your child immerse themselves in your own practice in a playful way. This way, your child can get their first taste of it. 2. Comfortable clothing and equipment Just like for adults, yoga is only enjoyable if the clothes fit. It's advisable to invest in high-quality fabrics that are comfortable against the skin and don't constrict. Sweatpants and a T-shirt are a good start to encourage a desire for yoga. A non-slip mat , a cushion, and blankets are also useful for performing the exercises correctly. Music, as well as shawls, balls, etc., can also be helpful in maintaining the joy of yoga. 3. Playful manner The first contact with yoga should always be playful. This means that the sessions aren't simply completed, but rather, the children are continually being addressed. Perhaps listening to a story will help them hold the exercises for longer. It's often beneficial to practice just one or two poses rather than practicing for an hour straight. Small games in between help maintain the children's concentration. It's important to always address the children's needs, while at the same time providing the framework for practicing the exercises, breathing techniques, and meditation. Furthermore, fun should always be the top priority . Why does yoga make you self-confident? The asanas from Buddhist teachings help strengthen body awareness and thus increase one's own physical self-awareness. This is a key factor when it comes to acting confidently. Self-awareness is a great gift in today's society. By combining different elements, these goals can be achieved. 1. Meditation The yoga session consists not only of various physical exercises for health. Meditation and mindful awareness of one's own thoughts are also an essential aspect of a well-coordinated session. This provides children with their first introduction to meditation. Sitting still is difficult at first, but a playful start makes the experience more interesting. This allows the child to work out through physical exercises (see next point) or games before sitting down on the pillow and closing their eyes. Gentle music or guided journeys help increase the child's concentration. Important : If the child can only sit for two minutes and then stand up again, this is absolutely okay. With a little experience and age, children can increasingly enjoy quiet moments and let their thoughts flow freely. This leads to less clutter in their heads, increased concentration, and a longer attention span. 2. Physical exercises During the yoga session, exercises on the mat play a key role. The advantage is that they allow children to let off steam. Furthermore, the various asanas strengthen their connection to their bodies and help them feel more self-aware. In addition, the following advantages are included: Muscles are strengthened Balance is trained Tensions that are stuck in the body can be released Energies in the body are brought into balance Training of tension and relaxation Spine is mobilized Immune system can be strengthened the feeling of peace in one's own body can be increased Concentration can be promoted 3. Breathing techniques Each yoga session includes a few minutes of conscious breathing. The problem is that in everyday life, breathing is far too shallow. If children are exposed to this at a young age, they can integrate it from the beginning – with the goal of breathing deeply in everyday life. Regularly practicing breathing exercises increases lung capacity and supplies the entire body with sufficient oxygen. It can also strengthen endurance and circulation. If children frequently suffer from headaches or lack of concentration, this may be due to a lack of oxygen. In this case, breathing techniques are ideal for improving school performance, which is often due to a lack of focus or physical ailments. Children with asthma can benefit from breathing exercises (after consulting a doctor). Breathing exercises ensure that energy can circulate well in the body. This can help break down blockages, which in turn can lead to greater self-confidence. Targeted breathing techniques are unfamiliar at first, but over time every child can learn them. Alternate breathing, in which you alternately close one nostril and breathe through the other, is very useful for balancing the energy in the body and bringing more balance into the system. Which yoga exercises are ideal for children? There are many poses that are good for adults as well as children. These include, among others: the tree (Vrksasana) Child's Pose (Balasana) downward dog Warriors I and II Cobra or upward-facing dog (for older children) swivel seat Does your child also practice yoga? If so, what is their favorite pose and what else can you do?

Intermittent fasting, a practice that combines both ancient traditions and modern scientific research, has emerged in recent years as a revolutionary method for improving health. This nutritional strategy, which focuses not on what you eat but when you eat, has been shown to offer a host of health benefits, from improved weight management to increased mental clarity. In this article, we will examine in detail the scientific basis, practical applications, and long-term prospects of intermittent fasting, supported by current studies and expert opinions. Basics of intermittent fasting Intermittent fasting encompasses various approaches, all of which have one thing in common: there are set times for eating and periods of fasting. The most popular methods are the 16/8 model, which involves fasting for 16 hours a day and eating during an 8-hour window, and the 5:2 model, which involves drastically reducing calorie intake on two days a week. These methods are based on the theory that extending the fasting periods forces the body to use its energy sources more efficiently. Intermittent fasting is not a new invention. Historically, people from various cultures have fasted, whether for religious reasons or due to nutritional deprivation. Today, however, it is practiced for health and lifestyle reasons. Scientists such as Dr. Mark Mattson, a neuroscientist at Johns Hopkins University, have studied the neuroprotective and metabolic benefits of intermittent fasting, showing that this practice is more than just a passing fad. To learn more about effective fasting methods, visit the Fasting App . Intermittent fasting can promote more than just weight loss; it's a lifestyle choice that offers numerous health benefits. This quote sums up the core philosophy of intermittent fasting: It's not just about reducing calories or losing weight, but about a comprehensive improvement in health and well-being. Health benefits The health benefits of intermittent fasting are extensive and well-documented. Among the most notable benefits is improved insulin sensitivity, which has a direct impact on the prevention of type 2 diabetes. Studies have shown that intermittent fasting can help stabilize blood sugar levels and reduce insulin resistance. Another significant benefit is improved heart health. Fasting improves lipid balance in the body, leading to lower cholesterol levels and a reduced risk of cardiovascular disease. The American Heart Association has recognized intermittent fasting as a potentially effective method for improving heart health. The neuroprotective effects of fasting are also of great importance. Research suggests that fasting can improve brain function and reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's. Through the process of autophagy, in which cells begin to recycle damaged parts, intermittent fasting may help maintain brain health and enhance cognitive performance. Research also supports the claim that intermittent fasting can increase lifespan. Animal studies have shown that reduced calorie intake, as practiced during fasting, can lead to a longer lifespan. While the exact mechanisms are still being investigated, scientists believe that processes such as improved stress resistance and increased repair capacity at the cellular level may play a role. Challenges and common mistakes While the benefits of intermittent fasting are impressive, there are challenges and common mistakes newbies often make. A common misconception is that you can eat whatever you want during eating windows. This can lead to overeating and choosing unhealthy foods, negating the health benefits of fasting. It's important to follow a balanced diet during eating windows for best results. Another mistake is ignoring bodily signals. Some people overdo fasting and ignore hunger or exhaustion, which can lead to negative health effects. It's crucial to listen to your body and make adjustments as needed, such as shortening fasting windows or slightly increasing calorie intake. Tips to avoid these mistakes: Listen to your body and adjust your fasting schedule accordingly Avoid junk food and focus on nutritious foods during meal times Stay hydrated, especially during fasting periods Practical implementation in everyday life Implementing intermittent fasting into your daily routine can be challenging, but with the right planning and strategies, it's entirely doable. A good place to start is with easier fasting methods, like the 12-hour fasting window, and gradually progress to more stringent methods. One practical approach is to integrate fasting into your daily routine. For example, someone who doesn't have much of an appetite in the morning can skip breakfast and extend the fasting window until lunch. It's important that fasting fits into your lifestyle, not the other way around. This increases the likelihood of long-term compliance and success. Examples of integrating fasting into everyday life: Plan your meals in advance to ensure you eat balanced meals during your eating windows Use apps and tracking tools to monitor your fasting times and eating windows Combine your fasting regimen with regular physical activity to maximize the health benefits Long-term perspectives and outlook Intermittent fasting isn't just a passing fad, but a nutritional movement with the potential to fundamentally change the way we think about food and health. With a growing body of studies proving its benefits and a growing community of practitioners, intermittent fasting could become a permanent fixture in public health strategies. The future of intermittent fasting looks promising, with further research focusing on long-term effects, adaptations for different populations, and integration into medical treatment plans. For individuals interested in this practice, it's important to continue to educate themselves, seek medical advice if necessary, and choose a method that is sustainable and beneficial for their individual health. The popularity and scientific interest in intermittent fasting also presents an opportunity for health-related companies and apps to expand their services and products to provide support and guidance for those who wish to follow this diet. It's likely that we'll see more personalized fasting plans and programs tailored to users' specific needs and goals in the future. In conclusion, intermittent fasting is far more than just a weight-loss method. It's a powerful tool for promoting overall health and longevity that, when used correctly, has the potential to revolutionize our understanding of nutrition and healthcare. For those interested in beginning this practice, it's important to be well-informed and choose an approach that is sustainable and beneficial to their health. Overall, intermittent fasting offers an exciting perspective on health and well-being that is both supported by scientific research and has a wide range of practical applications. While there are challenges to overcome, the potential for positive impacts on healthcare and personal well-being is significant. As with any lifestyle change, it is crucial that individuals choose the methods that best suit their specific needs and circumstances and seek professional medical advice when necessary.

Yoga while traveling For many, yoga is a part of everyday life that also enriches travel. Daily relaxation rituals can be incorporated into the daily routine not only at home but also on vacation. Whether early in the morning, at the end of the day, or on a beach – yoga can be practiced on the go and is a haven of calm on active trips. Yoga can also inspire the travel destination, as there are several places in the world known for their yoga culture. Bali is high on this list, as here yoga blends harmoniously with the Hindu religion and the spiritual rituals of the inhabitants, which shape everyday life. The spirituality of this Indonesian island is an ideal setting for yoga centers and yoga retreats. But Bali isn't the only place full of magic – the whole of Indonesia invites you to inspiring travel experiences. Yoga on the go Indonesia boasts spectacular tropical nature, providing a wonderful backdrop for yoga. Yoga amidst green rice paddies, with a view of a volcano, or with the sound of the ocean waves in your ears is possible every day on a vacation in Indonesia. With a travel yoga mat in your luggage, you can find peace and quiet in magical places, such as on a paradisiacal beach or while hiking through a jungle. Bali may be Indonesia's most famous island, but Java, Sumatra, Lombok, Flores, and many others are also full of natural and cultural attractions. Dreamy beaches, green rice paddies, lush forests, and majestic volcanic cones in the distance characterize the landscape of many of the islands. Yet each island has its own unique character, a unique culture, and special animal species, such as the Komodo dragon. Round trips through Indonesia Indonesia tours showcase the diversity of the island nation and include explorations of tropical forests, hikes to volcanoes, relaxing beach days, temples, and Indonesian cities. Indonesia is so diverse that the perfect tour is possible for every type of traveler. Nature lovers and culture enthusiasts will find just as much relaxation and enjoyment in Indonesia as travelers who enjoy relaxing days on the beach or strolls through small towns. A possible starting point for the trip is Sumatra, which boasts lush forests, beautiful landscapes, and orangutans. This is followed by the main island of Java, where you can explore the capital Jakarta and take trips to the impressive temples of Borobudur and Prambanan near Yogyakarta. Java also boasts no shortage of exciting volcanoes, such as Mount Ijen with its blue fire. To the east lies Bali, a highlight of the trip for yoga enthusiasts. Lombok offers more tranquil facets, while Flores and Komodo National Park focus on nature and wildlife. Relaxation and inspiration Traveling to Indonesia offers a diverse mix of culture, nature, activities, and relaxation. While Bali's temples and city centers, like Kuta and Ubud, are more bustling and bustling, the tiny Gili Islands offer pure relaxation. Gili Meno is a tranquil haven, surrounded by turquoise waves. The colorful sunsets are the perfect opportunity for yoga amidst an enchanting atmosphere. Unique individual tours in Indonesia Customized trips are easy to arrange in Indonesia, for example, with an experienced tour operator. The island-hopping stops and daily activities can be tailored to your personal wishes, creating a unique dream trip.