Yoga BLOG

Mantra meditation Are you one of those people for whom the beginning of meditation is a closed book? Then we have good news for you. With mantra meditation, you will certainly succeed in taking that first, cautious step into this fascinating and rewarding world with ease. After all, it is a particularly simple form in which everything revolves around the respective mantra. This can be a word believed to have secret powers, such as the sacred OM, or an expression or phrase that means a lot to you. For example, the mantra of letting go is used in Jivamukti Yoga meditation. The positive thing about mantra meditation is that you begin very gently and relaxed. You don't have to imagine anything abstract or concentrate exclusively on your breath or body; you can simply hold on to that word or phrase. Accordingly, mantra meditation is particularly popular with beginners because it's relatively easy to learn and, thanks to its focus on a positive conceptual formula, immediately contributes to a more optimistic and friendly state of mind. The concrete process of a mantra meditation at a glance A comfortable sitting position is crucial for a successful meditation session. If something is pressing or aching, you'll have even more difficulty concentrating on your breath and mantra, especially if you're inexperienced. Five to ten minutes are sufficient at first. If you're starting out meditating alone, you should set an alarm. Special meditation apps are recommended, offering gentler sounds such as a deep gong as a possible alarm tone. Once you've found the optimal sitting position, you should slowly try to calm down and stop moving. The third step involves the actual meditation. You begin to relax and focus on your breathing, silently repeating the respective mantra in your head. The pattern is 'inhale-mantra-exhale-mantra'. For the mantra OM, the meditation technique would be: 'inhale-OM-exhale-OM'. In the first few hours, you will certainly have great difficulty controlling your thoughts. However, don't lose heart or resist it; simply accept it as a given and return to your mantra. Over time, you will find it easier to maintain focus, both during meditation sessions and in everyday life. Why you should start mantra meditation today – a final word Given the wellness movement, which also incorporates meditation as a cornerstone of its philosophy, it's almost surprising that there are still people who believe they can do without effective and health-promoting measures for relaxation and the promotion of personal freedom and self-determination, especially in today's hectic, noisy, and stressful world. Meditation offers protection from the outside world, with its sometimes unreasonable demands and destructive influences. During this time of silence, you gain a sense of the transience and impermanence of things and learn to let go. Accordingly, you will soon notice a greater stress tolerance and a growing sense of humor within yourself. These are qualities that ensure you don't waste your precious time and energy on trivial matters. So, if you want to be independent and not be dictated by the wishes and demands of others, but rather find and follow your own path, then this millennia-old technique offers you the ideal tools to keep you focused on your goal. Mantra meditation is particularly suitable for this, as it introduces you to a complex new subject in a straightforward manner and also promises particularly rapid and visible results. Meditation doesn't have to be an insurmountable hurdle; it can be learned easily and simply with the help of a mantra that speaks to you personally. Image © styleuneed

The twelve most important asanas in Hatha Yoga Hatha Yoga is one of the best-known and most popular styles of yoga worldwide. The term is derived from the words "ha," meaning "sun," and "tha," meaning "moon." The Sanskrit term "Hatha" means "powerful, conscious." This suggests that the exercises are performed with, among other things, strength or effort. What's special about these asanas is that they strengthen your body, mind, and soul. This opens the chakras and allows energies to flow freely again. You'll soon notice that you'll feel much calmer and more balanced, both mentally and physically. The more intensively you practice Hatha Yoga , the more focused and energetic your entire being will become. The wonderful effects, such as stress reduction, relief or healing of back pain, depression, sleep disorders, etc., encourage you to further develop yourself in this area. But now let us come to the twelve most important exercises, which form the basis, along with the various breathing exercises. Sirsasana means headstand and is dubbed the "king of asanas." As the first of these exercises, you balance on your elbows, arms, and head. Of course, you'll need some stamina to perform this pose perfectly. However, you'll be amazed at how much it helps alleviate or even cure many ailments and illnesses. Especially for professionals who have to spend all day at a desk, the headstand is the ideal means of regeneration. Sarvangasana, or shoulder stand . Unlike headstand, your body rests on your shoulders. Calm and normal breathing is very important. Try to hold the position for a few seconds. Over time, you can extend it to several minutes. This position stretches your neck and chest region in particular and strengthens your body overall. Halasana, also called plough pose, is also about stretching your chest and neck region. By bending your torso forward, you primarily stretch your spine, as well as your shoulders and cervical spine. Afterwards, your body relaxes in the corpse pose, Savasana. It's important to pay attention to proper breathing. Matsyasana, or fish pose. This pose opens your chest and helps you breathe better. It's especially beneficial for people with bronchial problems. It also makes breathing deeper and more relaxed. Another benefit is that you can correct postural problems because this asana reduces or eliminates pressure on the nerves. The Paschimothanasana or forward bend is one of the most important asanas of all. Pressure on the spine causes tension and pain. This exercise relieves pressure. It also rejuvenates your joints, organs, and nervous system, allowing them to function better. The important thing with this movement is not to force it. Breathe into the pose, so to speak, and try to hold it for at least 30 seconds. Bhujangasana, or Cobra Pose . Here, you must be careful not to place too much strain on your lower back. Pain should not occur. Slowly straighten your body and move it backward. Concentrate on the vertebrae and feel or visualize each one straightening up. It would be helpful if you could hold this position for a minute. If you want, you can repeat this several times. Bhujangasana primarily improves digestion, strengthens your back, helps with stress, provides relief from breathing problems, and strengthens the buttocks region. Shalabhasana, or locust pose, comes in half and full versions. Start with the first, where only one leg is raised. It's important to keep your chin tucked forward. This stretches your spine. With a little more practice, you'll be able to master the full version, where both legs are raised simultaneously. This exercise has many healing effects, including stabilizing intestinal function. Dhanurasana also means "bow pose." You're practically balancing on your stomach. Try to breathe in and out calmly in this pose. With more practice, you'll be able to hold this position for longer. The positive effect extends to the entire back and is reflected in increased flexibility. Your breathing improves, and your thighs and arms stretch. This exercise is especially ideal for the buttocks, legs, and stomach. Ardha Matsyendrasana, or twist pose . This pose stretches the entire lateral spine. This asana strengthens the vertebrae and also nourishes the nerve roots. Kakasana, also called crow pose , is primarily about developing and strengthening mental and physical balance. This pose requires more intensive practice. Over time, it strengthens the forearms and wrists in particular. The hand-foot pose, or Pada Hasthasana, primarily strengthens your legs and hips and has a positive effect on balance. In addition to stabilizing the spine, it increases blood flow to the brain, thus promoting concentration. Triangle pose, or Trikonasana, is the last of the twelve asanas. It involves a lateral bend of the body, transforming it into a more supple and flexible pose. The shoulders, legs, and hips particularly benefit from this. Image © hofred