Yoga BLOG

Learning mindfulness through yoga Mindfulness is an art that brings us back to ourselves. Often, we're preoccupied with one thing while already thinking about two or three others. In our hectic world, multitasking is the epitome of a perfectly organized person who manages several projects simultaneously and usually completes them successfully. In our minds, we have images of people hurrying down the street, holding their phones to their ears, waving to someone, and already thinking about their first tasks at work. According to Far Eastern insights, however, this is not the path to a successful life; for the simple reason that more is not always better, because material success doesn't truly bring satisfaction, and because such people wear themselves out while missing out on what's truly important in life: themselves and the true development of their personality. Incidentally, there's no question that such a life is associated with more stress and thus more danger to life and limb: strokes and heart attacks are more likely than in someone who lives a very mindful life. Learn slowly Anyone who has ever tried mindfulness knows that it's not that easy: A classic example is eating a single raisin. First, you examine it closely, then feel it with your fingers, bring it to your nose and smell it, then put it in your mouth, lick it, feel it, explore it, then bite it open and chew it for a long time to detect the different nuances of taste. If that's too much effort for you, you can of course simply try it with your daily chores: consciously brushing your teeth, washing, getting dressed, later pouring and drinking your coffee, and so on. It's about staying fully focused on the activity at hand and not letting your mind wander; not putting on your shoes and already having one foot out the door; not answering an email while mentally compiling the materials for the next meeting; not practicing on the yoga mat while already thinking about your outfit for the party. Interestingly, this Far Eastern art is as simple as it is difficult. We can't possibly think more than one thought, even if there's only a millisecond's difference between this and that; and we can only perform one action at a time: It's not feasible to dress the baby and tie the adult's shoes; stir the pot and fill the kettle; talk to a colleague and respond to the boss—it's always one thing at a time, even if we can work and react incredibly quickly. Observe yourself and convince yourself of the truth of this statement. In this respect, any attempt to do many things simultaneously is doomed to failure. Isn't it much better, then, to tackle one task at a time and remain fully focused? The quality of the individual results is clearly improved this way – and this is another reason to avoid the often hectic task of multiple tasks. Moreover, more rest is certainly beneficial to your health. Yoga teaches the way Yoga exercises show us how it's done: We can only perform one at a time, and to achieve success, we need to work with great precision. We concentrate entirely on what's happening: on the position of our pelvis, feet, or back, on head posture, breathing, and balance. Relaxing moments like letting go of our thoughts or the dead man's pose also lead us to the moment where nothing else is important; there is only this moment, this intention, this exercise. The rest of the world is blocked out. We can act this way in everyday life, too: driving with concentration, making sandwiches, or concentrating on a conversation with someone. This enables active listening, for example. Try performing everyday activities differently and experience the difference! Image © kraho / 123rf.com

Yoga during pregnancy Every form of yoga also involves a mental exercise: concentrating on your own body. Yoga can help you listen more closely to yourself and, in turn, to your child. And during the birth process, it's beneficial if you, as a yoga student, are trained in controlling your body's contractions and relaxations. Meditative Yoga As long as the pregnancy is not high-risk and there are no leg problems (e.g., water retention or circulatory problems), meditative sitting yoga is highly recommended for pregnant women. Depending on your abilities—ideally acquired through previous yoga training—you can adopt the heel seat, diamond seat, cross-legged seat, simple seat, full seat, half lotus seat, or full lotus seat. Please note, however, that some of these postures can damage the knee joints in inexperienced individuals. Particularly popular yoga meditation postures for pregnant women are the heel seat, if necessary performed with a bench or cushion , and the cross-legged seat. If you have leg or back pain, yoga meditation on a chair or stool is a good option: Sit so that your thighs are horizontal to the floor and your feet have full, flat contact with it. If the chair is a bit too high for this, you can use a folded blanket, for example, as a raised floor. Open your legs and position your feet wide enough to feel comfortable for you and your child. If your movement isn't restricted by a bulging belly, straighten your pelvis, and make sure your shoulders are neither pulled forward nor tense. Depending on the severity of your bulging belly, you may also be able to use your pelvis and back to balance your posture; the sitting position should under no circumstances feel unnatural or stressful to you. You are a pregnant woman and equipped with a highly sensitive body awareness; use this for yourself and your child. Once you've found the optimal sitting position for you, close your eyes, let your breath flow, and begin a meditation technique you prefer. This could involve establishing mental contact with your child. Meditatively listening to certain classical music—some experts recommend Mozart or Bach—can also have many positive effects during this stage of life. But please don't play it too loudly, as the amniotic fluid amplifies the sound vibrations that reach your child. Hatha Yoga The benefits of Hatha Yoga extend far beyond the physical training effects of pure sport; however, here attention should be paid to its athletic demands. First of all: Hatha yoga is one of the most suitable sports for pregnant women, alongside light gymnastics and aerobic exercises, swimming, golf, and leisurely cycling. Ideally, you're already a yogi and can easily modify your usual workouts as a pregnant woman. However, anyone who wants to start Hatha yoga (or any other unfamiliar sport) during pregnancy should definitely seek medical advice beforehand. Pregnancy hormones, which are designed to enable your body to give birth, increase the flexibility of muscles, connective tissue, and tendons. Unfortunately, this also means an increased susceptibility to injury in the joints, especially if healthy supporting muscles suitable for physical activity have not been developed beforehand. However, even pregnant, trained yoga students should consider the following: - Exercises designed to strengthen the abdominal muscles are discouraged. Well-known asanas that are best avoided include the pump pose (Urdhva Prasarita Padasana), the boat pose (Ardha Navasana) , and the seated balance pose (Dandasana) . - Practice backbends only in a very gentle way, and remember that pregnancy can make you more likely to feel dizzy; if this happens, stop the workout. - When doing forward bends, make sure your stomach has enough space; position your legs accordingly far apart. - Exercises that require holding your breath are not recommended during pregnancy. - As soon as you no longer find the stomach position comfortable: Stop doing the corresponding exercises. - In yoga classes that also include pregnant women, their exercises are usually modified starting in the fourth month of pregnancy, and inversions are consistently taboo for them starting in the seventh month. (The extent to which inversions are beneficial for pregnant women up to the seventh month is controversial.) In general, only perform asanas that make you feel good. Don't practice out of ambition, but only for your health and well-being. Image © xua

Yoga exercises for the stomach Those looking for specific yoga exercises for the stomach often want to tone their core primarily for aesthetic reasons: After all, a flat stomach is considered attractive and sexy. At the same time, gently building abdominal muscles also brings many health benefits. The strengthened muscles wrap around your internal organs like a corset, giving you more body tone. This helps prevent a hollow back and back pain. If you simultaneously train your pelvic floor, you stabilize the bladder and uterus. Furthermore, the exercises stimulate the digestive tract, liver, kidneys, and reproductive organs. Yoga therefore has a beneficial effect on irritable bowel syndrome, supports the elimination of harmful substances, and relieves menstrual discomfort. The energy flows again Abdominal exercises activate two important chakras: About a hand's breadth below the belly button lies the sacral chakra, the center of vitality, creativity, and sexuality. The navel chakra, located in the stomach area, represents willpower, power, and endurance. By releasing blockages in these centers with yoga, you'll find a better body image and more self-confidence. Valuable exercises for the stomach The perfect blend of muscle building, stretching, and relaxation is good for body and soul. However, especially for beginners, it's recommended not to push yourself beyond your limits. Perform all exercises in a way that feels comfortable and pain-free. If you train regularly, your flexibility will steadily increase anyway. The Archer With this standing exercise, you strengthen your abdominal muscles and improve your core tension. Stand on a non-slip surface with your feet about 70 centimeters apart and your toes pointing forward. Then turn your left foot out at a 90-degree angle and let your upper body follow. Now tense your imaginary bowstring: Raise both arms, pull your right arm back, and stretch your left arm forward. Your elbows should be horizontal and your shoulder blades down. Now bend your right knee until it is over your ankle. Make sure your hips stay straight. Once you have reached this position, tighten your pelvic floor muscles and draw your navel toward your spine. Breathe in and out slowly and deeply for one to three minutes, focusing on the thumbnail of your left hand. Then switch sides and repeat the exercise. The cat The "cat pose" presents a challenge for the rectus abdominis: To do it, get into a quadruped position with your knees under your hips and your hands under your shoulders. Keep your elbows facing each other, and your arms relaxed. Spread your fingers for a secure hold. As you exhale, arch your back into a rounded, cat-like hunchback, tightening your pelvic floor and drawing your navel in. When you feel the impulse to inhale, release the pose and straighten your cervical spine. It's best to repeat this exercise ten to twenty times. Janu Sirasana – the half head-knee pose With this exercise, you'll say goodbye to stress-related bloating and burn fat at the same time. Sit on your yoga mat with your legs straight and your toes pointed upwards. Bend your left leg so that the sole of your foot touches your right thigh. Now stretch both arms toward the ceiling, slowly bend your torso forward, and grasp your right foot with both hands. Hold this position for about a minute, breathing deeply. Then switch legs. Since this exercise involves a strong stretch, be sure to warm up beforehand by running or performing the sun salutation several times. Image © fizkes / 123rf.com

Zen meditation Stress and hecticness often dominate everyday life. This constant strain wears on our nerves over time, which is why we long for more peace and relaxation. One of the most effective meditation techniques is Zen meditation, also called zazen , which relaxes the mind and body. Many people feel overwhelmed by everyday life. When the stresses of daily life take their toll on the body, burnout is only a matter of time. Relaxation and meditation exercises can help prevent total exhaustion. One of the best-known and most popular meditation techniques is zazen, which originates from Zen Buddhism. In zazen, the mind and body finally find peace. You find an inner stability that defies daily stress. Zazen – sitting & waiting Even the Buddha practiced daily sitting meditation to control his thoughts and strengthen his mind. Zazen, a sitting meditation from Zen Buddhism, is also known as "Shikantaza." Zazen doesn't seem that difficult. However, the practice often looks different because thoughts are reluctant to silence. Zazen means "silent sitting." It focuses attention on the breathing in order to become fully aware and mindful. Zazen by no means achieves a dreamlike state. You are in the here and now, in a space where your thoughts play no role. The goal of Zen meditation is to sit without thinking about anything. Those who practice this meditation technique regularly will not achieve enlightenment immediately, but they will experience significantly more peace and relaxation. Calm through everyday life What exactly happens during zazen is still unclear. However, researchers have discovered that the density of gray matter increases. Gray matter is a component of the central nervous system responsible for memory, language, and attention. Therefore, zazen appears to be a kind of training program for the brain. Regular meditation, however, has a positive effect not only on the mind but also on the body. More and more studies prove that meditation is an effective antidote to stress. Zen meditation can not only relieve headaches, but also fatigue Neck and back pain inner restlessness Heart palpitations Difficulty falling asleep and staying asleep Although Zen meditation is not a panacea, it does alleviate many symptoms, especially those that are physically noticeable. Meditating while sitting – posture & breathing When practicing zazen, it's important to maintain an upright, but not rigid, posture. A zafu, a round cushion that's also considered a symbol of zazen, is particularly helpful. Because the zafu is 10 to 15 centimeters thick, you can sit upright naturally without unnecessarily straining your back muscles. Your left hand rests in your right, with both thumbs lightly touching. Traditionally, zazen is practiced in the lotus position, with both legs crossed so that you first place your right foot on your left thigh, before placing your left foot on your right thigh. If the lotus position causes pain, you can also place one foot on your thigh or sit cross-legged. Your posture should always be relaxed and not tense. Breathing plays a crucial role in zazen. During Zen meditation, you breathe particularly deeply and calmly. Your breath flows into your belly before slowly leaving your body. Thoughts that occupy your mind during meditation should drift by like clouds. If you find it difficult to let go of thoughts and images at first, you can also count your breaths. Conclusion Zen meditation is an excellent way to calm the mind and reduce stress. Those who practice Zazen regularly approach the stresses of everyday life with calm and serenity. Zazen is not only beneficial for the mind, but also for the body, as typical stress symptoms are alleviated after just a few sessions. Image © og_vision / 123rf.com

Hatha Yoga exercises Hatha Yoga is a branch of yoga that—as distinct from spiritual forms of yoga—is considered a physical form of yoga. This variant is understood as a separate stage on the path to spiritual yoga. The term "Hatha" in Sanskrit means strength and tenacity. It refers to the effort required to achieve one's goal through practice and dedication. Hatha Yoga can be traced back to the 14th century. It was first mentioned in the famous classical yoga text Hathapradipika by the yogi Svatmarama. Perspectives on Hatha Yoga are complex and multifaceted. Different yogis had different views, which led to three central works on the subject today. In addition to the Hathapradipika, these are the Gherandasmhita and the Shivasamhita. Today, Hatha Yoga is practiced primarily in Western Europe and the Americas. When people talk about "yoga" in general, they generally mean the Hatha Yoga form. The associated exercises are very extensive and complex. They primarily include cleansing exercises, body postures, breathing exercises, and energy exercises. Kriyas - The cleansing exercises In Hatha Yoga, the Kriyas (Sanskrit: action, deed) techniques are among the central yoga exercises . They are referred to as cleansing exercises that define the purification of the body, especially the body's cavities, and the associated maintenance of health. In addition to numerous individual small exercises, there are six central main exercises that are considered the most important and are described in the famous yoga text Hathapradipika from the 14th century. 1.) Trataka – Purification of the tear flow of the eyes by fixing a point 2.) Neti – cleaning the nose with the help of a thread or a rinse 3.) Kapalabhati – cleansing the lungs through rapid breathing 4.) Dhauti – cleansing of the upper digestive tract, especially through douching 5.) Nauli – cleansing the intestines through circular movements of the abdominal muscles 6.) Basti – cleansing of the colon mainly through douching Asanas – The body positions Asanas are postures or exercises that affect the whole person and address both physical reality and the mental perspective. The Sanskrit term means "fixed body posture" and thus defines the focus of these exercises on holding a practice situation for several seconds. The exercises are based on gentle and extremely slow movements and can generally be performed by everyone, regardless of age. The postures are performed in a meditative state. They strengthen the body, help it heal when needed, and keep limbs and joints supple when performed regularly. Pranayama – The breathing exercises The cleansing exercises mentioned above, together with the asanas, are considered essential prerequisites for being able to practice Pranayama, the breathing technique used in yoga. Breathing exercises are central to Hatha Yoga for sustainably revitalizing the body and mind. They provide access to one's own life energy and help manage stress and tension. There are abdominal breathing exercises and rapid breathing exercises to quickly supply the body with oxygen. Alternate nostril breathing exercises balance emotional well-being and are considered preparation for meditation. The ideal thing about these breathing exercises is that they can be performed in numerous everyday situations. Even people who are ill or have limited mobility and therefore may not be able to perform physical yoga exercises can benefit significantly from these breathing techniques. Mudras – The energy exercises Energy control exercises include so-called minor and major mudras. All mudras are performed with the hands or fingers. The small mudras refer to individual parts of the body. Typical exercises are designed to energetically influence the respective body parts. The major mudras include several smaller mudras and, in addition, specific breathing and visualization techniques. Mudras are said to offer a special way to meditate. They are believed to have healing powers and a powerful energetic effect. Image © byheaven / 123rf.com

Healthy through meditation In a society where we are inundated with information, it is difficult to switch off. In order to stop the incessant flow of thoughts that we produce every minute of our lives and to pause for a moment and enjoy the moment, concrete measures are necessary. One of these is meditation, which aims precisely to calm our thoughts and thus help us achieve not only generally beneficial but also existentially necessary relaxation. If you are one of those people who feel increasingly controlled by the demands of their environment, then you should definitely take a closer look at the different meditation techniques . Because with the abundance of options, there is sure to be something for you. Meditation as an effective means to optimize your health But meditation doesn't just have a short-term positive effect on your mental and emotional state. Rather, the effects on health and well-being are multifaceted. Ultimately, not only the abundance of thoughts, but also their focus can rob us of all joy in life and plunge us into a state characterized by listlessness, discouragement, and hopelessness. A negative mindset, like negative emotions, is seen as the cause of many ailments listed under the collective term 'psychosomatic illnesses'. Hecticness and stress take over, resulting in chronic pain, insomnia, gastrointestinal problems, and a general decline in performance. In addition, our immune system becomes increasingly vulnerable if we don't allow it the necessary time to regenerate. Accordingly, we are defenseless against pathogens of all kinds. In addition to the purely physical limitations, there is the growing feeling that our existence is controlled by others and that we have lost sight of ourselves and our goals. So it's about finding a path that leads us back to ourselves and, at the same time, equips us with maximum energy and zest for life, allowing us to live the life we've always dreamed of. Meditation is the key to achieving all of these goals. All you have to do is set aside a little time each day to find your way back to that place of stillness that lies within you. The mere certainty that, despite all the noise around you, you always have this opportunity to retreat, no matter where you are, and that you are thus completely independent of other people, will already put you into a more relaxed and serene state. Further important information on the topic of 'meditation' On a medical level, meditation is equated with the deep sleep phase and thus has a highly relaxing and regenerating effect. People who suffer from a permanent sleep deficit will find meditation a way to gain new strength for everyday life. Just ten to fifteen minutes a day are enough to restore your inner balance and put you into a state of calm and serenity. The term 'meditation' means 'contemplation' and derives from the Sanskrit word 'dhyāna,' which also means 'absorption.' It is therefore about finding the path to your higher self in a meditative state and thereby gaining a new basic attitude towards yourself, your environment, and the people in your life, one characterized by openness, tolerance, and acceptance. One advantage of this method is that you can practice it literally anywhere and at any time, allowing you to enter this state of serenity and peace whenever you need it. Of course, fully mastering a meditation technique requires some practice. However, you'll feel the beneficial effects right from the start and will increasingly become stronger on both a physical, emotional, and spiritual level as you assess what's happening around you from a higher, more serene perspective. Image © cmfotoworks / 123rf.com