Yoga BLOG

Motivational ideas for starting yoga Have you always wanted to start yoga, but can't seem to overcome your inner laziness? Or are you afraid of making a fool of yourself? Or are you unfamiliar with the practice, afraid of the challenges, and just don't have the time for it anyway? Then perhaps our tips will help you, provided you're seriously interested in at least giving yoga a try, despite all the counterarguments. Maybe "doing yoga" was already on your New Year's resolution list, along with many others. Perhaps your doctor recommended it, or friends raved about it. Did you receive a yoga book, CD, or DVD as a gift and are still wondering whether you want to start? There are many ways to get started. Set priorities First of all: You have just as much or as little time as everyone else – 24 hours a day. Everyone needs sleep, and then there's work and/or housework, possibly children, regular appointments, meeting friends, and more. This may vary for everyone, but the trend is right. It must be your priorities that make the difference. So, consider whether your desire for yoga has the same priority as other activities, or whether it simply hasn't been important enough to you up to now. You can leave it at that, or you can immediately prioritize yoga much further ahead: Then attending a class once a week or practicing yoga for fifteen minutes in the early morning (suggestion: at least three times a week) will soon become second nature. Looking for easy entry opportunities What can motivate you if you don't immediately prioritize? Explain to yourself that you just want to attend a trial class to get started. This takes the pressure off you, and the whole process becomes easier and more playful. Alternatively, you can attend one-day seminars offered by the adult education center (VHS). They're inexpensive and shorter-term than courses. There are also day seminars that generally introduce various relaxation and exercise techniques, from autogenic training to Hatha Yoga . You'll learn a lot and be able to better assess whether yoga interests you at all or whether another technique appeals to you more. Of course, you may also develop other interests. Make and implement an initial decision Always take one step at a time: Decide now how and when you'll start (today, tomorrow at the latest). Your decision should be implementable within 72 hours; then your company has the best chance of success. Here are some examples to get you started: - Decide to book a trial lesson at a private studio or a compact seminar at the adult education center. Open the relevant websites, find the right one, and book it immediately, or call or email. Your chances of actually participating increase by several percentage points. - Buy a simple exercise mat as soon as possible before or after booking your class if you don't already have one. It's a great help at home, or you can bring it with you if there are no mats in the class room. How about a stylish shirt to help you get started? - Watch a beginner's yoga DVD (perhaps from the library) at your leisure. You don't have to join in if you don't want to. This can also be a great way to start—or you might discover that yoga isn't quite your thing after all. - Try to take the stress out of your project: Explain to yourself that you don't HAVE to do anything, but that you CAN try something new. Nothing is expected of a beginner, so you don't have to be afraid. Every yogi started small. - Engage in meaningful conversations with friends who practice yoga. Attend a class as a guest, if permitted, and just observe. Discuss your preferences with the instructor. - If for some reason you can't make an appointment right now, write your next step on a to-do list and give it the same priority as your professional and personal appointments. Don't write: "I'll see what I can do shortly." Instead, write: "I'll call/book/do this (exact description of the activity) on (specific date within 72 hours)." Image © druzhinina / 123rf.com

Yoga in old age Let's be clear: Yoga is possible at any age. Anyone who thinks they're too old for it can look forward to yoga suitable for seniors: The most commonly practiced Hatha Yoga offers meditation, breathing exercises, and a wide variety of asanas (physical postures). Mudras can also be practiced. Practice age-appropriately Meditations, mudras, and breathing exercises are age-independent and can be practiced even if you have physical ailments. You may not be able to perform every mudra because you have gout or rheumatism; perhaps some breathing exercises initially cause you discomfort because you suffer from asthma or bronchial diseases. But give it a try. You'll find that with regular practice, your symptoms usually improve. But what about the asanas, the physical exercises? Many can be performed as simpler versions. Let's take downward-facing dog as an example. The basic exercise looks like this: You get into a quadruped position on your mat , resting your bottom on your legs and your upper body on your thighs, your gaze on the mat. You stretch your hands out in front of you with your fingers spread, then press your core upwards, your tailbone (not your bottom) leading the movement. Now, with your feet firmly planted hip-width apart, push through your legs as far as you can. Your head hangs in line with your spine, and you look down at the mat. Your back is straight. For anyone who has difficulty with this—not just seniors—the exercise can be simplified by placing your hands on a stable chair (then you won't go into a quadruped position, but start in the position indicated). Over time, you can choose lower hand rests, such as holding onto your coffee table or, later, a small step, depending on your range of motion. In between, try every now and then (if you like) to see if you can at least raise yourself a little from the quadruped position. The important thing is that you always feel comfortable during the exercises and can assume a secure position. Professional support As always, it's not about performance in a competitive setting, but rather about making you more flexible and keeping your joints fit. Yoga is a workout for the whole body; your organs also become fitter, digestion no longer causes problems, and your cardiovascular system stays healthy. False ambition is just as harmful for yoga as it is for other sports. Anyone who is a bit older and has certain problems should therefore first talk to their doctor. Furthermore, exercises can be performed standing, sitting, and lying down. You should listen carefully to yourself to determine which positions are comfortable and which are not. It is usually better for seniors to repeat exercises more often and not hold the respective position for as long, as this causes difficulty and may even be painful. Of course, some stretches will not be as optimal at first as they are for younger people, but here too, practice makes perfect; it just takes a little longer to get there. Patience is therefore an essential part of your yoga program. As Confucius famously said, "Even the longest journey begins with the first step." As a beginner or complete novice, you may have little body awareness, never exercised before, and have only heard of yoga. Then it's recommended that you attend a yoga class for seniors. Under the guidance of an experienced instructor, you'll be protected from overexertion and poor posture. The instructor will usually offer a trial class to determine which group suits you best. They can also show you how to use the equipment correctly. The whole process is sure to be much more fun among like-minded people and people who are training at the same level. Image © markusgann / 123rf.com

Yoga: ancient and enormously successful Yoga is no longer just a trendy sport, but clearly a very powerful movement. It is often referred to as a lifestyle. Incidentally, it is sometimes called "the" or "the" yoga, although the latter is used less frequently. If you enter the term "yoga" into search engines, more than 350 million results appear in half a second. These include addresses such as the Federal Association of Yoga Teachers in Germany (BDY), adult education center websites and private trainers with relevant courses, as well as a wealth of newspaper pages and statistics, text and image information, shop offers , and much more. If we look at Amazon's book catalog, we find more than 22,000 products there alone. Latest trend... One might therefore come to the conclusion that yoga is a cutting-edge invention of our time and that almost everyone - especially women - is apparently jumping on the bandwagon. This is supported by statistical data showing that currently over three million Germans practice yoga in some form (80 percent are women); even more have done so before, and more could imagine trying it again soon. After classic sports such as hiking, cycling, and swimming, yoga is already in fifth place. It is primarily practiced by people between 30 and 50 years old - a typical age when the turbulent youthful phase is followed by a phase of self-reflection. We pursue careers, get married, and have children. But where do we fit in as individuals? These are the age-old questions of meaning that humanity faces, and yoga can contribute to them. The fact that we prefer Hatha Yoga , however, also demonstrates how we predominantly perceive yoga today: as a sport. There are now a wealth of yoga movements, such as the quite popular Power Yoga or Yogalates (a blend of yoga and Pilates), that have embraced this trend. Famous yoga teachers are making a name for themselves and writing books; however, those who follow them also follow a particular school. So, even after 5,000 years, its development is far from complete. Unlike other sports, yoga has a reputation for being particularly important for the psyche; others see it primarily as a contemporary lifestyle, as mentioned above. Interestingly, yoga also has an elite appeal; many executives use it to improve their concentration and stay physically fit. Thus, we see that yoga serves many needs, not just purely athletic ones, and cannot be explained in one sentence. By the way, yoga is an important economic factor. US experts already rank it among the ten most important growth industries. ... ancient system This ambivalence that yoga is more than just exercise is no coincidence. If we look for historical roots, we come across the Upanishads, a collection of philosophical, instructive texts, the oldest parts of which are around 2,700 years old. Even here, breathing exercises are mentioned. The Upanishads were written down between 700 and 200 BC and contain the most important yoga texts to date. However, pictorial representations attest to the fact that yoga is much older, around 5,000 years old. It can be assumed that yoga is probably the oldest exercise system in the world. Even our preferred system today, Hatha Yoga, was written down centuries ago: The Hathapradipika was written in the 14th century by Svatmarama, about whom nothing else is known. Hatha Yoga involves physical exercises (asanas), breathing exercises (pranayama) , and meditation . A good yoga teacher will always combine all of these elements. Often, however, we also practice only asanas, thus emphasizing the athletic aspect of yoga. While we automatically practice even breathing under stress, there are also specific breathing exercises that immediately lift us out of stressful situations and bring us back to ourselves. This is not far removed from the old folk wisdom that whenever we feel upset, we should take a deep breath. Just try it out and concentrate solely on breathing in and out when you're under stress. You'll immediately feel calmer. Afterwards, you can slowly count to ten and then tackle the problem again. Image © marilyna / 123rf.com

Pigeon Pose - Kapotasana - Yoga Backbends Eka Pada Kapotasana is a thoroughly beneficial exercise belonging to the category of asanas. Also known as "the pigeon," this well-known yoga practice belongs to Hatha Yoga . Harmonizing body and mind is the goal of this form of yoga. This is achieved through meditation , breathing exercises, and physical exercises. Kapotasana, the pigeon, belongs to the latter category and represents a very important aspect in achieving the interplay of physical and mental energies. With Kapotasana, you can get your heart energy flowing. To activate the full beneficial spectrum of the pigeon pose, you should definitely have some basic knowledge of yoga. This form of asana belongs to the broad spectrum for advanced practitioners. Careful learning and mindfulness while practicing this ancient physical practice are very important for fully enjoying the spiritual energies. The skillful practice of Kapotasana is primarily about specifically addressing your emotional qualities. The pigeon pose helps you rediscover hidden emotions and give them space to unfold. The deep, calm breaths expand your chest, allowing heart energy to flow freely again. Kapotasana also effectively stretches the hip muscles. This effect is achieved by connecting the muscle tissue of the thighs, buttocks, and hips with the back muscles. And a targeted yoga practice like the pigeon pose can release tension in the body that otherwise easily causes back pain. Back problems are among the most common complaints in the Western world. Especially in times when you have little space to move, Kapotasana is a beneficial alternative to machine-based exercises in the gym. Once learned and thoroughly internalized, you can easily practice Pigeon Pose at home anytime. A yoga mat is sufficient for better posture and greater comfort during practice. You don't need much space, so Kapotasana is also suitable for tight spaces. Pigeon Pose not only opens the chest, heart, and shoulders, but also promotes strength, endurance, and patience. Becoming gentler and calmer, facing the challenges of stressful everyday life with more composure – the benefits of Eka Pada Kapotasana are comprehensive and profound. And now a short guide to practicing the pigeon pose. This involves precise posture combined with correct breathing to unlock the full potential of this asana. It involves three phases. At the beginning, it's all about getting your body into the correct position. Kneeling on all fours on the mat, slowly pull your right knee forward until it's between your hands. The knee should be pushed out slightly until your right foot is directly in front of your right thigh. Then push your left leg back as far as you can. Your right foot should touch your left groin. It's especially important to consciously straighten your spine. Now take a deep breath. The second phase focuses on the correct position when exhaling. Here, you should ensure that your arms are bent and your upper body is lowered so that your forehead touches the floor. Now stay in this position for a few breaths, breathing particularly deeply into your chest. Exhaling correctly releases the tension to the floor, and your body gently becomes flatter and longer. In the third and final phase, both arms are slowly extended forward. Then, place your hands together and hold this position for a few particularly deep breaths. As you exhale, support your upper body and straighten up again. It's best to point the toes of your left foot and slowly push yourself up from the floor. Then you can switch sides and perform Kapotasana with your left knee forward. Image © byheaven / 123rf.com

Execution and benefits of Anantasana - the lying side stretch The lying side stretch, also called Anantasana or Sleeping Vishnu, is a yoga pose for advanced practitioners . Beginners may struggle with the stability required for a proper execution of the pose. The yoga pose is named after Lord Vishnu, who, according to famous images from Hindu mythology, lies propped up on the side of a serpent. Performing Anantasana Lie in a straight line on one side of your body and stretch your arm, which is on the floor, above your head. Bend the elbow of this arm and support your head on your free hand. It is important that all of your weight is on your side and that you do not shift it forward or backward. Bend the knee of the leg on top and grab your toe. Gently stretch your leg so that the sole of this leg is facing upwards. The knee of this leg should be fully extended. Now pull your straight leg closer to your head until it ideally forms a right angle with your torso and with the leg still on the floor. Hold the exercise for at least 30 seconds and then slowly release the exercise at the end. Then switch sides. To do this, lie on the other side of your body, grab your other toe and stretch your leg as described above. What are the benefits of Anantasana When performing Anantasana, you stretch the muscles of your back and sides, as well as your thigh and calf muscles. Your oblique abdominal muscles, hip, and pelvic floor muscles are strengthened, which can help prevent back pain and osteoarthritis. Regular practice of the exercise can prevent the worsening of osteoarthritis and relieve sciatica pain. However, if in doubt, you should consult your doctor to determine whether you can safely perform the yoga exercise. Especially if you frequently experience pain in your hips, neck, or cervical spine, consulting your doctor beforehand is strongly recommended. Lying on your side relieves pressure on your bowels and stimulates blood circulation. The exercise has a positive effect on the bladder. Women also benefit from a positive effect on their ovaries, and menstrual cramps decrease. In men, the yoga exercise has a positive effect on the prostate. The exercise stimulates the first chakra and reduces stress-related symptoms such as fatigue or headaches. Ideally, you should incorporate the yoga exercise into an existing set of exercises so that the positive effects of the yoga exercise are enhanced with other asanas. Help for beginners Beginners in particular find it difficult to find their balance in the sleeping Vishnu pose, causing their upper body to tip either forward or backward when they extend their upper leg. Performing the exercise with a partner who holds your shoulders for additional stability will make the exercise much easier. Alternatively, you can practice the yoga pose lying directly in front of a wall. The resistance gives your back more stability and prevents it from tipping backward. Furthermore, as a beginner, you may find it difficult to reach your toes. But that's okay; the more you do the exercise, the closer your hands will get to them. If you can't reach your toes yet, you can complete the missing section with a yoga strap . Even if you find Anantasana difficult to perform at first, you should simply keep trying the yoga exercise. Over time, you will develop the necessary upper body stability to perform Anantasana correctly. As a beginner, you should have a yoga instructor demonstrate your execution, as minor mistakes and poor posture often creep in. Image © byheaven / 123rf.com

Yoga in the hospital Whether short-term or long-term, anyone in a hospital is completely out of their daily routine. Of course, it depends largely on the type of illness whether, for example, they can still make phone calls or work with a tablet or laptop. Self-employed people are particularly hard hit, as their professional existence can be at risk if they have long-term illnesses that can't be treated at home. But what should yoga look like in a hospital? We keep coming back to these simple training units because they don't require any training equipment such as a mat , have a huge impact, can be used practically anywhere and in any situation, and can be stopped immediately if interrupted. In hospital, interruptions include rounds, visitors, examinations, and more. At the same time, the breathing exercises don't bother anyone, and they can be carried out almost unnoticed. Most people, especially sick people, are far too preoccupied with themselves to pay particular attention to whether their neighbor is doing breathing exercises; and if they are, it's no big deal - just in case you're feeling a bit embarrassed. Simply explain to your neighbor what you're doing; this might even encourage them to try it themselves. Breathing exercises ground and calm you: two very important aspects when someone is in hospital! Simply concentrating on your breathing calms your nerves and takes you out of a stressful situation. Lie on your back and simply breathe evenly through your nose (keeping your mouth closed). Let your mind be completely focused on this natural process: inhale, exhale, inhale, exhale... Don't change anything, just pay attention. You'll see how your breathing soon becomes more even. If you were very agitated before, you'll initially breathe through your mouth. This is fine, but try to gradually move to breathing purely through your nose. - Go one step further and breathe deeply in through your nose and exhale slowly through your mouth. If you're alone in the room, you can quietly hum the letter S as you exhale; this will increase the calming effect. - Now breathe through your nose again; first into your lungs, then into your belly with the next breath, then back into your lungs, and so on. After a while, incorporate flank breathing—that is, the sides of your chest—between lung breathing and belly breathing. Breathing exercises can always be incorporated, even if your roommates aren't sleeping. Both children and adults can use them to calm themselves. The right accessories also add variety and simply feel good: How about a neck pillow for support while reading? Or the familiar children's blanket , which also serves as a comfort blanket to combat loneliness? Parents are often there with young children, but older children have difficulty lying alone in the hospital, especially at first. Mudras can also be performed in bed; these are various small exercises that we recently reported on. You can practice with your eyes, tongue, and fingers. All training sessions, whether with the breath or as mudras, ensure that you focus on something other than your illness, blood and X-ray results, or the next examinations; and this is good for your inner balance, which is affected for most people during a hospital stay. If you're alone in the room, you can even do some standing yoga exercises, but most patients are afraid that someone might come in at any moment and therefore lack concentration. Instead, we recommend light exercises in bed, if possible. Here are two simple examples: - Tense all your muscles and then relax. Try this with individual muscle groups as well. - Move your feet and toes as much as possible, because lying down for long periods of time is not good for your veins. Patients with a private room can practice unobserved and have less fear of their valuable equipment suddenly getting "feet." They can bring meditation cushions or simple exercise mats . With a mini cushion, you can sit in bed and perform exercises while standing on a simple exercise mat. Image © luismolinero / 123rf.com

Breathing yoga with positive side effects We all breathe too shallowly—or at least, that's the case for most people in our industrialized nations. Somehow, we're always stressed, talking about rushing, hecticness, and lacking time; or we're anxious (for example, before exams); anger can also be responsible. Our muscles automatically tense, so we constantly talk about how tense we are. Our blood pressure rises, as does our sugar level. We get so-called tension headaches in our temples, or a throbbing sensation in the front of our foreheads. Overall, we don't feel well far too often. It's no wonder, then, that wellness is such a high priority in our free time. Yoga , in the broadest sense, is also part of this, although at least we're discerning enough to practice it at least once a week rather than waiting until our next vacation. We primarily practice asanas, or physical exercises , primarily those practiced in Hatha Yoga . The breath should flow. These asanas alone help us breathe more slowly and evenly, because the asanas are performed calmly, and the breath adapts easily to the movements. There are also special breathing exercises called pranayamas. The compound word means something like control (yama) or expansion (ayama) of the breath (prana). There are simple and more complex breathing exercises. If you've never done them before, you should practice with particular caution or seek out a teacher. Even the simplest exercises can make you feel dizzy, so you should definitely stop immediately, take a break, and try again later that day or the next. Anyone with asthma or other lung problems should consult their doctor before practicing specific pranayamas. For example, there are breathing exercises that involve closing the airways or using sudden changes (bellows breathing). We definitely do not recommend these for laypeople trying to do alone! All breathing exercises refresh the mind, balance the body, and accelerate metabolism, making them excellent exercises for the organs. We usually only use the upper chest, so with side and abdominal breathing, we train the entire respiratory system. Overall, with diligent practice, our breathing becomes calmer and more regular over time; we no longer need as many breaths per minute, which, according to renowned yogis, is said to prolong life. This leads us to greater serenity, which allows us to cope meaningfully and effectively with everyday stress. Assume a comfortable, upright sitting position. Here are some exercises, each one repeated several times: - Classic wave breathing : First, breathe deeply into your chest, hold briefly, and exhale. Now breathe into your sides (flanks), hold briefly, and exhale. Then breathe deeply into your belly, hold briefly, and exhale. Now, inhale deeply in all three stations, hold briefly, and exhale. Repeat this process again, keeping your breath flowing evenly. Don't make harsh transitions, but rather smoothly inhale and exhale, and switch between areas. - Inhale, hum the S sound as you exhale. - Bend the index and middle fingers of your right hand. Close your right nostril with your right thumb, exhale through the left nostril. Inhale deeply through the left nostril, close your left nostril with your ring finger, and hold your breath briefly. Open your right nostril, exhale. Inhale again here, and so on. - Place the tip of your tongue behind your teeth on the roof of your mouth and exhale slowly through your open mouth. Place the tip of your tongue in the center of your mouth, inhale. Place the tip of your tongue back on the roof of your mouth, and exhale. - Curl your tongue inward and extend it slightly out of your mouth. Inhale through the tongue tube, uncurl and retract your tongue, close your mouth, and exhale through your nose. - Inhale, hold your breath, and gently tap your chest with your fingertips. Exhale. Image © stylephotographs / 123rf.com

Mudras - small yoga exercises for in between Do you know mudras, those little finger exercises for in between? MUD means joy, RA stands for giving: A mudra is something that gives us joy. The compound word has many other, sometimes very different, meanings, such as gesture, mystery, and money. The term is also much more comprehensive. When we talk about mudras in yoga, we need to distinguish the familiar finger exercises, along with eye, tongue, and other exercises, from the body postures (mudras as part of the asanas). You may also be familiar with the typical gestures of Buddha statues and Indian deities: These hand and arm postures are also called mudras, but are not our topic here. We have included eye and tongue mudras as examples below. Simple and effective In this post, we'll focus on a few finger mudras, of which there are many. So sit back and relax on a meditation cushion and practice a bit with us. Our goal is to help you practice one or two mudras on the go. Generally, the finger position should be held at least once a day for 15 minutes; if you're practicing multiple mudras per day, leave at least five hours between each practice. This finger holding shouldn't be too strenuous. Hold your fingers with emphasis so that you can feel them, but not excessively tightly. This way, the 15 minutes won't be difficult. For some exercises, it's possible to rest your hands on your thighs to remain as relaxed as possible. When you 're on the go , you often can't assume a meditative posture or cross your legs. However, you can still sit and practice in a relaxed manner. "On the go" means sitting on a train or in a waiting room, perhaps lying in the bathtub or waiting at a bus stop. Even three minutes are enough if you're short on time: one or two short exercises are better than nothing. The exercises definitely have an immediate relaxing effect. Long-term, experts say they produce excellent results after about four to six weeks. The exercises Our five different fingers represent both the Buddhist elements and emotions. The thumb represents or regulates fire and worry, the index finger air and fear, the middle finger emptiness and anger, the ring finger earth and sadness, and the little finger water and ambition. If your hands are stiff and cold, warm them up by gently massaging and then smoothing out each finger individually. For all exercises, but especially for the eye and tongue exercises, practice carefully and for shorter periods! If in doubt, it's best to consult a trainer. This is especially true for beginners. Let’s start with an eye mudra : - Squint slightly at the tip of your nose (just practice briefly!); for this exercise, you should also have knowledge of classic yoga eye exercises - increases concentration and influences the heart chakra. Two tongue mudras follow: - Gently press the tongue against the front of the palate - influences the brow chakra. - Gently press the tongue against the middle palate - influences the crown or vertex chakra. Here are some finger mudras that can be practiced with both hands or are even possible with both hands only: - Chin Mudra or Gyan Mudra : in the open hand, curl the index finger and touch it with the tip of the thumb - promotes concentration. - Dhyani Mudra : Place the back of the right hand loosely on the open left hand; both thumbtips touching. This is a meditation posture for deep inner peace. Light a candle if you feel comfortable doing so. - Hakini Mudra : place the fingertips of both hands together (thumb to thumb, etc.); spread the fingers, breathe calmly through the nose - this deepens your breath and relaxes the whole body. - Shaakini Mudra : place the right thumb in the left palm, the right fingers on the back of the left hand, pushing the right hand between the left index and middle fingers - good for tension in the jaw and neck. - Varun Mudra : Hold the hand vertically; place the tip of the thumb on the tip of the little finger - can improve the sense of taste and the body's water balance (good for the kidneys). Image © byheaven / 123rf.com

Inside Yoga – the new yoga generation Inside Yoga is a registered yoga studio brand founded by Young-Ho Kim. It is one of the new and modern yoga variations that are based on traditional yoga practices but are less focused on the ancient masters. Inside Yoga sees itself as ideology-free and dynamic, and is based on modern findings combined with techniques from martial arts. Young-Ho Kim Young-Ho Kim was born in Korea in 1976. He moved to Germany with his family as a teenager and was particularly influenced by the martial art of Taekwondo. At just 21 years old, he achieved the 5th Dan grade. Young-Ho Kim developed a modern form of yoga that consists of a colorful collection of lively Ashtanga exercises , defensive positions from Taekwondo and basic elements of Anasura. Young-Ho Kim, a yoga teacher and instructor himself, developed Inside Yoga based on his own concept. He doesn't offer meditation or mantra chanting. Instead, he combines his form of yoga with modern hip-hop rhythms and electronic music, thus reaching a multitude of people who might otherwise never have been interested in yoga. Together with his brother, Kim now runs several studios and has earned an international reputation as a trainer and speaker. Young-Ho Kim from Inside Yoga in an interview with YogaMeHome.org The development of Inside Yoga Inside Yoga is not only offered in the form of active and dynamic yoga in studios, but is also taught at conferences and in trainer training courses. Young-Ho Kim founded the first studio in Frankfurt am Main. Within a very short time, the studio attracted a large number of people interested in further training in the Inside Yoga form. This interest culminated in the founding of the Inside Academy in 2010, where numerous people are now trained. In 2012, the first major Inside Yoga Conference was launched, and the second Inside Yoga Studio was founded in Wiesbaden. In 2013, the main studio expanded into a larger building with more than 800 square meters of space. The following year, the first Inside Yoga Conference took place in Zurich, Switzerland. The courses and exercises At Inside Yoga Studios, great emphasis is placed on the interplay of yoga exercises and music. The flow of a practice session is well-structured and usually has a clear goal. At the end of the session, participants should be able to perform a specific sequence of asana exercises to a specific song. The music or melody sets the tempo and rhythm of the exercises. A practice session is usually designed similarly to a choreography. It begins with mobilization exercises and moves on to various asanas. The asanas are initially explained in detail without music. The postures are then demonstrated several times and the participants are gently corrected. The music is gradually added until the yoga session forms a harmonious whole. The training courses and workshops Young-Ho Kim offers Inside Yoga training courses at various locations in Germany and Austria. The courses are detailed and comprehensive, qualifying participants to practice as yoga teachers . There is a 200-hour basic AYA training course and a 300-hour advanced training course. The latter is divided into ten teaching units, each lasting three days. In addition, there are various elective modules and workshops. The workshops typically feature renowned, internationally experienced yoga teachers who, in their capacity as guest teachers, provide instruction in various subject areas. These include workshops on handstand techniques, anatomy, acrobatic yoga, and Inside Flow. We also offer multi-day retreats, vacation trips with international yoga teachers to the most beautiful locations in the world. These trips include cultural activities, sightseeing, getting to know the country and its people, and, of course, daily inside yoga sessions. Image © orangeline / 123rf.com

Transcendental Meditation Complete inner peace and pure consciousness: Those who practice Transcendental Meditation (TM) are said to enter this very state, where thinking is transcended and thoughts are switched off. In other words, the mind "transcends." This trademarked, modified form of traditional yoga and continuation of mantra meditation is taught exclusively by trained TM teachers in seminars. In this, one of the most widely practiced meditation techniques worldwide, participants are taught certain, secret mantras, which they must recite mentally on a regular basis. History of Transcendental Meditation Transcendental Meditation, or TM for short, is a movement and meditation technique founded in 1957 by the Indian Maharishi Mahesh Yogi (1918-2008). It is also known as the "Spiritual Regeneration Movement." Through countless travels around the globe, Maharishi Mahesh Yogi popularized his teachings in the Western world, steadily gaining new followers and gradually establishing more and more training centers. The TM movement today has several million followers, but also some critics. The technique of Transcendental Meditation Anyone who wants to learn transcendental meditation for themselves must register for a seminar taught by a certified TM teacher. These courses are offered throughout Germany and are subject to a fee. The structure of the TM Seven-Step Basic Course is standardized, but costs can vary. Interested parties first attend one or two informational sessions, where general presentations are given on the principles and effects of TM. This is followed by a personal consultation with a TM teacher, providing a general introduction to learning the technique. These preparatory sessions are free of charge. This is followed by three closely spaced, fee-based sessions of one to two hours each, in which participants are instructed in the teachings of meditation. During these sessions, you will receive a personal mantra individually selected by the TM teacher. Although the mantras are kept strictly confidential, they are said to be the names of Indian deities. You repeat this mantra mentally to yourself over and over again. However, the goal is not, as with many other meditation techniques, to control the mind, but rather to let it go. Thoughts, perception, and concentration are supposed to be switched off with the help of the mantra during meditation. The learned mental technique is then practiced regularly at home twice a day for about 15 to 20 minutes. To do this, sit upright in a straight posture with your eyes closed. Most TM teachers offer so-called check-in appointments to deepen and review the technique. Follow-up meetings, which take place about once a year, are usually free of charge. The goal of Transcendental Meditation Unlike other meditation techniques, Transcendental Meditation allows the mind to experience absolute peace and quiet without great effort. Transcending is said to be effortless for everyone and easy to learn. The peace you find in TM goes beyond simple relaxation and is even deeper than that experienced in deep sleep. Transcendental Meditation promises the positive effects of experiencing inner happiness and spiritual peace within oneself. Regular meditation is said to lead to a reduction in stress hormones and a significant increase in happiness hormones. This special form of meditation therefore has a positive effect on our overall physical and mental well-being. In addition to increasing self-esteem and intelligence, this spiritual technique can also lead to inner strength and harmony, as well as renewed energy. As a result, TM has a preventative as well as therapeutic effect on a wide range of physical and psychological ailments. These include anxiety and depression, as well as sleep disorders, addiction problems, and burnout. Transcendental Meditation also assumes that its teachings lead to an overall improved quality of life, which should have a positive impact on society as a whole. Image © loganban / 123rf.com

Training to become a yoga teacher – dream job as a yoga teacher?! Is the yoga mat your favorite place? Or do you dream of making it your career? Then yoga teacher training is exactly what you need. You can teach yoga full-time or part-time. However, you should have qualified training, because yoga is more than just teaching others exercises of varying difficulty levels. A career with a future It's a demanding and rewarding profession. You interact with a lot of people, working in a quiet atmosphere full of concentration and contemplation. You're your own boss, perhaps with your own studio—which naturally brings with it additional obligations and a great deal of responsibility. Your own advantages include a fit body, the perspective on new issues (because each student brings new perspectives), and the enjoyment of an active lifestyle. Furthermore, the future prospects are not bad, as yoga caters to trends and hype: general interest in exercise, engagement with Eastern wisdom, and the desire to find oneself, to find peace, and to bring more relaxation into a hectic life. Traditional and modern elements must be combined in your teaching in such a way that your students enjoy listening and practicing. The basic idea of yoga is just as important as encouraging their own reflection, but this shouldn't be intrusive. You need to be a good listener, able to assess individual flexibility, encourage the anxious, and rein in the overzealous. Yoga is therefore also a profession for people-watchers . Much of this can be learned very well through a thorough training program. Yoga also means lifelong learning for teachers There are numerous ways to get a teaching position. Of course, you can point to your years of practice, but as a qualified yoga teacher, you always have a better status and a credential that your students trust – provided you invest in high-quality teacher training and ongoing professional development. The job title itself isn't protected, but with appropriate certifications and a positive attitude, you're sure to be successful. Affordable... Some books present yoga teaching in a fun and easy way, but you should be careful. Yoga requires years of personal development; if you want to teach it to others, you need to create a harmonious combination of your practice, what you've learned, and what your students tell you about themselves. Sequences, or practice patterns, must be well-adapted to the target audience. Very experienced yogis sometimes teach based on instinct, but this requires years and decades of intensive yoga practice. ... or very expensive A rather expensive option is to visit teachers in the Far East. Learning yoga in the country of origin or in a stunning setting certainly has an exotic feel, but you have to weigh the costs and benefits. You could plan such a trip as a substitute for a vacation and use it alongside another training course. This way, you combine the pleasant and new with the useful. On the safe side... You can also contact the BDY, the Association of German Yoga Teachers, for example. In a reputable association, you'll be well integrated for the future and receive the latest information and continuing education opportunities. If something isn't going well or you're in crisis, you can seek advice. Publications and a special member service round out the program. In addition to training, great emphasis is placed on medical and educational aspects, as well as the background of yoga teachings. ... or on your own Furthermore, many different institutions offer training courses. We recommend that you carefully check the individual websites for their offerings, reliability, costs, certifications, and overall impression. Otherwise, the internet is a helpful resource when it comes to general questions, such as mistakes you might make as a yoga teacher and thus as a self-employed person. The best way to start your dream job as a yoga teacher is with plenty of reading material, lots of questions, and a few phone calls. Image © creatista / 123rf.com

Spirit Yoga - Yoga tradition meets zeitgeist and modern lifestyle The English term "spirit" is most often used synonymously with mind or spirit. Spirit can also mean mood, vigor, and enthusiasm. However, none of these translations alone can accurately describe the essence of Spirit Yoga. Yoga has always united body and mind into a strong unity, but Spirit Yoga adds a particularly powerful dynamic. In this respect, Spirit Yoga is a fundamentally traditional, yet still very young style of yoga, in which spirit represents life energy. Founded in Berlin in 2004 by Patricia Thielemann, Spirit Yoga, with several locations and studios, is now one of the best-known European yoga movements based on the American model. Patricia Thielemann's path to becoming a yoga teacher and trainer With Spirit Yoga, Patricia Thielemann created a variation of Power Vinyasa Flow Yoga, which she had learned and loved during her stay in Los Angeles. Instead of concentrating on an acting career in the USA as planned, she trained as a yoga teacher there. A few years later, the athletic young woman returned to Germany and took off: She founded a yoga studio in Berlin and created her own label, Spirit Yoga. She gained a reputation as an expert, particularly in the areas of prenatal and postnatal yoga. She wrote several books on yoga during pregnancy and after birth, and she also released numerous CDs and DVDs on Spirit Yoga. More than 100 yoga classes are taught every week in Berlin alone – most of them open to the public. The levels range from beginner courses for newcomers with no prior knowledge to classes for advanced and professional students. There are also classes with different focuses, such as back strengthening, power, or pregnancy. Learning and teaching Spirit Yoga Spirit Yoga is, on the one hand, a style of yoga that is now practiced in three Berlin studios and one licensed studio in Aachen. At the same time, the studios are also yoga schools. There, yoga teachers are trained to pass on the "spirit" as yogis and yoginis. Spirit Yoga does not claim to completely reinvent yoga, but rather to be a bridge between Eastern and Western styles. The physical exercises are dynamically flowing, very precise, and breath-focused. Inspired by Power Vinyasa Flow, many elements are similar to this style, but are more clearly structured. A certain luxury is characteristic, such as the studio's own spa area with sauna and massage. The basic idea of Spirit Yoga includes retreats that take place in exotic locations and high-class (and correspondingly expensive) hotels. In addition, regular training and continuing education courses, workshops, and seminars are offered. The philosophy of Spirit Yoga: Stepping into your own light "Step into your light!" is Patricia Thielemann's unique approach to yoga and the guiding principle of Spirit Yoga. She distances herself from promises of healing and esotericism, instead emphasizing the importance of individual spaces of experience and resources that each person can create for themselves through yoga. She believes that modern yoga should be relevant to life, challenging, and free-spirited. Meditative elements help you face everyday challenges and stresses more calmly and with renewed energy. Yoga is intended to be an inspiring source of strength for people of all ages. A matter of the heart, then—without coercion, without pressure to perform, and without intense spiritualization. The motivation is sufficient to want to do something lasting good for yourself that equally addresses body and mind. Since Patricia Thielemann has trained over 350 teachers in recent years (as of 2015), you don't necessarily have to live in Berlin or Aachen to find a course where this style of yoga is practiced and taught. Image © styleuneed / 123rf.com

Not in the mood for yoga? Every yoga fan is probably familiar with brief moments or even longer periods of reluctance to exercise. It's like with any sport or most hobbies: we just don't always feel like it. The reasons for this can be very different. Today it's the rain that keeps us from leaving the house; tomorrow it's a stressful day at work that we don't want to add another appointment to. Even the thought of changing our clothes is daunting. Theoretically, we know a few yoga poses would do us good, but we just can't get ourselves motivated. The group pressure Being in a group or class makes it a little easier due to peer pressure: You know that your acquaintances are there, that friends are coming, and that it's always a nice atmosphere when everyone practices together. You also know that things will be easier once you're there, changed, chatted with the others, and then followed the instructor's instructions. Everyone practices at the same pace, which makes things much easier. That's why you pack your things much lighter – and once you're in the car and driving off, the world already seems much friendlier, at least when it comes to yoga. Practicing at home It gets more difficult when we practice alone at home. Admittedly, it takes some discipline to stick with it. But it's important that you also relax and don't view your routine as difficult work. It's obvious that you'll then become unmotivated. Perhaps you've taken on too much? False ambition is like the proverbial backfire: You overexert yourself and feel worse every day. At the same time, you can't truly let go and believe you absolutely have to complete the mammoth program. So you either torture yourself through the many exercises or you torture yourself because you have absolutely no desire and don't do anything at all. Neither of these is, of course, beneficial to your health and balance; the wonderful power that yoga can impart is lost. Remember We strongly advocate for de-escalating such stressful situations—and you're under stress when you find yourself in this dilemma. A proven tool is to remember how good you feel each time you do the exercises. You know that pleasant feeling when you've thoroughly worked your body and are in the relaxation phase. Your mind becomes completely calm, your limbs feel both strengthened and relaxed. You can enjoy the rest of your day much more. Moreover, the effects last longer, and you'll continue to benefit from them in the days to come. Work with tricks Admittedly, this little mental trick doesn't always work. Sometimes the reluctance is simply stronger than any attempt to pull you out of your lethargy. Then there are other methods to outsmart you. First, try the dead man's pose. Lie on your back on the floor; you can also make yourself comfortable on the couch or bed; you don't even need to change. Place a blanket over yourself, let your toes curl slightly outward, place your arms loosely at your sides, and close your eyes. Try not to think about anything at all, let go of every thought: Place it on a cloud and simply let it drift away. You've already tried the first yoga pose , even though it usually concludes any program. Perhaps this will whet your appetite for more exercises? From this position, you can pull your knees toward your chest, wrap your hands around your legs, and gently rock from right to left. This is also a relaxation exercise that requires little effort but is excellent for our stressed "sitting back." If you stop now, you've already practiced two easy yoga poses. If you want to continue, choose only those you enjoy and don't try to complete a massive program. You'll feel good then. Image © venimo / 123rf.com

Chakra meditation for a balanced energy center Even though the chakras are invisible, just like our souls, they have played a special role in healing and spirituality for thousands of years. Chakras can be described as subtle energy vortices. Life energy flows through these highly sensitive energy centers. Chakra meditation is very suitable for promoting one's own well-being. Certain meditation techniques enable the seven main chakras to function properly again and activate life energies. You feel how the meditation exercises positively influence the chakras, blockages are released, and life energy can flow freely. Seven main chakras are located along the vertical axis of our spine. Chakras are like receiving stations that distribute very different forms of energy throughout our bodies. Energies from the environment and from other people are absorbed and transformed. Thoughts and sensations can thus be perceived, and our bodies continue to develop. What does chakra meditation mean? Chakra meditation is the right method to cleanse, stimulate, and heal our chakras, but above all, to open them. Stress, grief, disappointments, or the intense pressures of everyday life drain our energy. Constantly recurring negative thoughts and sensations also burden the chakras. With chakra meditation, we can bring our subtle organs into harmony and improve and maintain their function. Problems and disturbances are detected in this way and you can see which chakras are affected. Chakras are opened through meditation and blockages are removed. Deep-seated fears, illnesses, unpleasant feelings, or traumas are detected. Chakra Meditation – also suitable for beginners You'll certainly need a little practice to get into chakra meditation. But it's much easier than most of us think. First, it's important to ground ourselves. Imagine fine roots growing from your feet and hands into the soil and anchoring themselves there. Afterwards, a warm, protective light surrounds you. Now think of the crown chakra, which is located at the top of the head. It absorbs light energy and allows this light energy to flow through our heart chakra and exit again. You feel the flow of energy and allow the light energy to flow through all your chakras. You begin with the topmost crown chakra, then the brow chakra, the throat chakra, the solar plexus chakra, the sacral chakra, and finally the root chakra. Through the visual light energy you create a light source that illuminates your body and your aura. Anyone can perform this simple basic exercise, whether beginner or advanced. The chakras are stimulated or opened and unhealthy energy vortices are balanced. If you practice this exercise regularly, the energy flow in the chakras can improve significantly. Harmonizing all the chakras requires some experience, but you'll soon notice a significant improvement in your energy system. Chakra meditation – for a special sense of well-being We should not only pay attention to our physical body, but also be mindful of our energy bodies and chakras. Chakra meditation is the heart of our chakra work. Each chakra has a very specific significance for our well-being. When we practice chakra meditation, we perceive and sense the various chakras. New realms of perception open up to us. Blockages, illnesses, traumas, and their causes can be resolved through more conscious interaction. Therefore, chakra meditations are intended to promote not only spiritual growth but also inner self-healing. A specific breathing technique supports energy work with the aim of relaxing, opening and cleansing the chakras, and energizing. Through chakra meditation we learn to treat our body, mind and soul more mindfully. Image © tommasolizzul / 123rf.com