Yoga BLOG

Wie kann Yoga bei PMS-Symptomen helfen: die wichtigsten Informationen

How can yoga help with PMS symptoms: the most important information

by Stefan on Mar 29 2024
Yoga as a means to improve PMS symptoms Many women suffer from pain, mood swings, or other symptoms when their period is approaching. Do you know this? We have a good solution for you that can support you during this perhaps rather uncomfortable time. In this article, you'll learn why asanas from Buddhist teachings can be supportive. 1. How yoga can help relieve PMS symptoms If you're one of those women who struggle with PMS, there are a number of things you can do to alleviate it. These include Buddhist asanas; they promote relaxation, recovery, and reduce tension in the abdomen. Thanks to the combination of breathing, gentle movements (as practiced in Yin Yoga, for example), and meditation at the end, relaxation comes into your system. 2. What is PMS? Symptoms and causes PMS is premenstrual syndrome, which manifests itself through a variety of symptoms. The severity and intensity of the symptoms vary from woman to woman. Generally, the symptoms begin approximately four to fourteen days before menstruation. For many, these symptoms subside after menstruation begins; for some, they persist through the first few days of menstruation. What symptoms are typical of menstrual problems? The most common symptoms include: Cramps Lower abdominal pain depressive moods and mood swings (bad mood and irritability Headache increased appetite Tension pain in the chest back pain What causes PMS? According to scientific studies, hormones are considered to be the triggers for period pain. Progesterone and estrogen are responsible for the female cycle. Estrogen concentrations are highest during ovulation. The increased release of prolactin after ovulation can lead to breast tenderness. Such drastic hormonal changes lead to electrolyte and fluid changes in the woman's body. There are also other causes that can play a role. When several factors are involved, it is referred to as multifactorial. Other reasons are: too little exercise Stress in everyday life/work or relationship Melatonin levels that are low hormonal contraceptives mental issues Unfulfilled femininity (lack of understanding of the female cycle, failure to observe rest periods during menstruation, for example) Under certain circumstances, the substances produced for the breakdown of progesterone could also be responsible for the discomfort unhealthy diet (too few omega-3 fatty acids, for example) 3. Benefits of yoga for people with PMS Regular exercise reduces the likelihood of suffering from PMS. Balancing physical exercises from Buddhist teachings, in particular, have a beneficial effect on the body, including on women's issues. During the flow, yogis breathe consciously, make space for feelings, thoughts, and emotions, and meditate for a few minutes. This has a direct impact on mood and physical well-being. 4. Which types of yoga are best for relieving symptoms? In general, many different yoga exercises from various styles can help you alleviate symptoms. Your body's voice will tell you which exercises are best for you—whether slow or fast. Learn to listen to your voice. One style that helps you relax is Yin Yoga. Here, you hold various poses for a few minutes. This relaxes your body; in many cases, this has an immediate effect on abdominal cramps or back pain. On the other hand, there is hormone yoga, which is perfect for women who want to balance their hormones. This type of exercise is ideal when symptoms occur that are caused by a hormonal imbalance. These include, in addition to PMS, infertility, premature menopause, or menstrual irregularities. With these exercises, you can improve your flexibility, strengthen your posture, and balance your hormones. Hormone yoga draws on techniques from Kundalini yoga and Hatha yoga, as well as Tibetan energizing techniques and dynamic asanas. 5. Positions and breathing techniques for dealing with PMS symptoms In the following section, you will learn some wonderful postures that will help you with PMS symptoms. a) Jathara Parivartanasana For this position, lie on your back on your mat and extend your legs to the right. For support, use a pillow to rest your legs on. Then rotate both arms in the opposite direction—in this case, to the left. Stay here for a few deep breaths, extending into your pelvic floor and belly. Then switch sides. b) Balasana Sit on your knees, spreading them to the width of the mat, and lean your upper body forward. You can use a thick bolster for support. Here, too, take deep breaths. Your entire body can relax. c) Supta Baddha Konasana Lie on your back and bring the soles of your feet together. Point your knees outward and rest your legs flat on the mat. Gently place your arms at your sides. Enjoy the stretch and relaxation in this special pose. Breathe deeply into your belly. d) Marjariasana The Cat-Cow pose has a special effect on your back and abdominal area. It also allows your spine to move more flexibly, thus reducing pain in this area. For this exercise, round your back and exhale, then arch your back and inhale. Repeat this movement several times. Which breathing techniques can be supportive? In addition to the postures mentioned above, you can also bring relief through breathing. Normally, our body breathes automatically. At the same time, we can consciously influence it, which in turn can have consequences for our well-being. Alternate nostril breathing is a wonderful breathing technique that helps you bring more balance to your system. To do it, sit comfortably on your pillow and breathe in and out deeply a few times. Then, take your right hand and place your index and middle fingers against the palm of your hand. Close your right nostril with the thumb of your right hand. Inhale through the open left nostril and close the left nostril with your ring finger. Hold. Then exhale through the right nostril. Repeat this exercise several times. 6. Conclusion: Why yoga can be a valuable addition to dealing with PMS Several factors play a role in alleviating PMS. It's best to live according to your female cycle: This means using the time around ovulation for plenty of activities and the period afterward for retreat and me-time. You can dedicate your period to yourself and to letting go of old patterns, issues, and beliefs. To support and accompany all this work in a meaningful way, it helps if you practice the gentle asanas daily—and not just during the painful PMS period. You can do these physical exercises throughout your cycle. Always adapt your flows to your cycle: During ovulation, for example, you can practice more dynamic flows; in the period before your period, you can resort to mindful, calmer styles such as Yin Yoga, Hatha Yoga, Kundalini Yoga, or Hormone Yoga. The gentle movements, deep breathing, and self-focus will help you alleviate the symptoms. Have you been able to relieve your PMS symptoms through yoga? What are your experiences?
Wie hängen Yoga, Meditation und Selbstakzeptanz zusammen?

How are yoga, meditation and self-acceptance related?

by Stefan on Mar 20 2024
The connection between yoga, meditation and self-acceptance Yoga influences harmony on a physical, mental, and spiritual level. This means that the asanas from Buddhist teachings can also have valuable effects on one's self-image and self-acceptance. Have you ever noticed that you feel significantly better after practicing yoga? If not, you can give it a try. This article explains the best connections and what you need to know. 1. Introduction to the connection between yoga, meditation and self-acceptance Yoga practice and meditation are methods for discovering yourself and getting to know yourself on a level that is otherwise not so easily accessible. Especially if you find yourself in a stressful, superficial everyday life in which you rarely engage with psychology, spirituality, or your own self. For this reason, yoga and meditation are equally wonderful ways to strengthen self-acceptance. This is achieved by using these techniques to get to know all aspects of yourself—your shadows and your beautiful sides. Only those who are aware of all aspects of themselves can accept themselves. 2. How yoga and meditation can help improve your self-image! Many yogis who practice yoga regularly report a fairly rapid change in their self-image. A study published in the journal "Sex Roles" found that participants perceived their bodies more positively. Therefore, you can assume that regular practice will have great effects on your self-image. There are several reasons for this: Thanks to yoga, you learn to consciously control your feelings about yourself. Even if you don't like certain parts of your body, you no longer focus on them, but instead accept yourself as you are. In general, yogis no longer focus so much on appearance, as other values are more important in this world. Those who practice yoga regularly influence and transform their bodies. This can contribute to a general sense of well-being and, as a result, change your self-image. Of course, meditation practice on a cushion also plays a significant role in this context. If you regularly incorporate this spiritual practice into your daily life, certain synaptic connections in the brain will change, so that you generally feel fitter, more aware, more comfortable, and more confident. All of these qualities have a direct impact on your self-image. It is advisable to practice meditations that focus on the "I am." Here, you simply focus on your being—regardless of what you look like, what you have, or what you don't have. 3. The psychological significance of yoga and meditation for greater self-acceptance Hatha Yoga is a very popular and widespread form of yoga. Many yogis benefit from various effects on body, mind, and soul. Hatha Yoga is also perfect for self-acceptance. Anyone who has ever studied the human psyche knows how complex it is. Synapses connect in various ways, which directly affects thoughts, self-image, self-love, and acceptance. Even if these patterns seem rigid at first, they are not – with regular practice, you can change a great deal. If you practice asanas on the mat daily, you strengthen your body connection and thus trigger changes in your brain connections. Furthermore, with the help of yoga and meditation, certain shadow aspects can be examined and brought from the subconscious into consciousness; it also reduces unfavorable overestimations of yourself. This allows you to work with them and, if necessary, seek therapeutic help. These two practices from Buddhist teachings help us experience, integrate, and sustainably utilize our inner strength. Thus, they can be used at any time as a supportive measure in certain therapies to increase self-acceptance and love, thus achieving the best possible therapeutic success. 4. A practical guide to starting to connect with your inner self If you want to connect with your inner self, this can initially be a major hurdle. Because we've been shaped to believe that everything happens externally, we lose touch with our inner self. These points can help you connect effectively with your inner self: Deep breathing helps you arrive in the here and now, feel inner calm, and perceive inner peace. To invite even more relaxation, it's worth breathing deeply for at least five minutes. After taking a deep breath, sense your body and feel what is present. The following questions can help you: How am I feeling right now? Where do I feel pressure? Where do I feel spaciousness? Where do I feel tightness? Do I feel other sensations in my body? At first, it can be a bit overwhelming to simply connect with your own feelings in your body. Over time, it will become more normal and easier. With the help of meditation, you can consciously connect with your inner self and your spirit. Deep breathing brings you into the moment, and now you can set the intention, "I connect with my inner self." Once you've done that, feel clean. What do you feel? Loving-kindness meditation can support you in being even more loving to yourself and others. It strengthens your connection and your self-image. Here, you wish yourself, a loved one, a neutral person, and an enemy, "May I be safe, May I be healthy, May I be happy, May I live with ease." The wording then adapts depending on the recipient. You go through it person by person. Then you can ask conscious questions like "Who am I really?", "What are my true strengths?", "What is my purpose?", "What are my own abilities that make me special?" "What triggers feelings of happiness in me?" If you find it difficult to consciously connect with your inner self and arrive in the present moment in this world, it is advisable to practice a few yoga poses or another form of exercise beforehand. Kundalini Yoga is great for bringing the energy trapped in the lower chakras upwards. A beautiful mantra, essential oils on the skin, incense sticks, or ceremonial cacao can also help you strengthen your connection to yourself, your well-being, positive emotions, and your sense of happiness in daily life. You can also find a wealth of information in the Yoga Sutras of Patanjali. 5. How to learn to value yourself and become more confident! The most important commandment in this life is, among other things, to show yourself the love you give to a baby, your parents, your partner, or your siblings. The love we feel for ourselves is often very limited due to various belief patterns. These try to convince us that we are not good as we are. This is, of course, wrong, and that's exactly where we start – a positive self-image is the goal. To appreciate yourself more, the first step is to realize how amazing you are. You can find this out by starting to keep a journal. Every day, write down at least five things you love/appreciate about yourself. Talk to other people and ask them what they like about you. Consciously enjoy the things you do well and practice gentleness when something doesn't work out right away. Do what you love – this will automatically make you more confident. You can strengthen your body awareness through daily asanas. Practice mindfulness and take time several times a day to feel your body and notice your thoughts. If you experience negative thoughts, try to replace them with positive ones. 6. Conclusion: Why yoga and meditation are key to increasing self-acceptance Physical exercise and meditation primarily help you keep the ego and negative thoughts swirling around in your head at bay. A feeling of happiness, increased physical well-being, and greater connection to yourself will automatically occur more frequently. Furthermore, these practices are ideal for learning to love yourself more, overcoming disruptive thought patterns, and establishing positive thinking. Has yoga helped you on your path to greater self-acceptance? If so, what exactly did you do?
Welche Ausrüstung wird für Yoga benötigt?

What equipment is needed for yoga?

by Stefan on Mar 14 2024
Yoga has many positive properties for well-being. It reduces stress and excess weight and can help relieve pain such as migraines or back pain. The goal is to harmonize body and mind, which leads to a higher quality of life. The reason yoga is so popular is because it requires minimal effort. The right clothing and a base That's all you need for yoga. Participants also need to bring a little time to a yoga session. Experts consider 45 to 60 minutes to be ideal for the exercises. The investment in equipment isn't expensive. Clothing should be as tight-fitting as possible, as loose shirts or baggy pants can be a hindrance during the exercises. Many people will find suitable items in their closet, so they don't need to go shopping. The only option is a yoga mat, which is available as an entry-level model for just €15 to €35. They are usually made of PVC and manufactured in China. It's therefore advisable to check that the mat has been adequately tested for harmful substances before purchasing. Alternatively, German-made mats are available, which aren't much more expensive overall. Those who plan to practice yoga regularly should opt for more expensive models. Yoga mats are available in a variety of materials. They offer greater abrasion resistance, promising longer durability. In the higher-priced segment, there are particularly dense and long mats, which can be made from virgin wool , for example. Special mats for a holistic approach There are also products on the market that aren't just yoga mats. They take a holistic approach and offer users a range of additional beneficial effects on the body. A crystal mat can take yoga to a new dimension. The product is based on extensive research and offers a wide range of positive effects on well-being: Infrared deep heat helps reduce stress a promotion of cell metabolism, which can have a positive effect on the healing process the relief of pain stimulating the body's anti-inflammatory functions support of the immune system better blood circulation One example of a combination of yoga and back pain relief is the relief of back pain. Doctors at the German Sport University are convinced that about 90% of these complaints are caused by tension. Yoga is considered an effective way to relieve this. With a crystal mat, this effect can be further enhanced through the deep infrared heat. Better blood circulation and healthy sleep Acupressure is an ancient practice that has been used for thousands of years. Today, a mat with spikes helps to make one's life more balanced and healthy. Its function is quite simple: When the user lies down on the mat, they feel a soothing warmth after the initial pain. This not only relieves pain but also helps achieve better mental clarity and emotional balance. Using the mat reduces stress, improves circulation, relaxes muscles, and promotes healthy sleep. Additional equipment for yoga These special mats can be a wonderful addition to yoga sessions, deepening or expanding their effects. This also applies to other equipment, such as yoga blocks, yoga straps, meditation blocks, or sound boxes.
Thailand – zauberhafte Strände, beeindruckende Natur und Ort der inneren Einkehr

Thailand – magical beaches, impressive nature and a place for inner contemplation

by Nick on Mar 11 2024
The kingdom in Southeast Asia is a wonderful place of contrasts. Travelers encounter the vibrant metropolis of Bangkok, endless beaches, a deep jungle, and fantastic places for inner contemplation. It's worth exploring Thailand. Create individual highlights The spectacular beaches, magnificent temples and pagodas, and the diverse, exotic nature are reasons why so many people plan trips to Thailand . The warmth that the locals offer their guests, the pleasant weather, and fair prices are further arguments for visiting this fascinating country. Thailand is rich in ancient traditions passed down through generations. One advantage is that this country was never colonized, allowing its inhabitants to preserve the customs of their ancestors to this day. The best way to experience the many attractions is on a Thailand tour tailored to their individual interests. Vacationers should plan on spending about two weeks exploring the country. Relaxing on the beach for a few days afterward is recommended. An impressive mix of tradition and modernity: Bangkok The airport in the Thai capital is the ideal starting point for your tour. The metropolis boasts numerous temples, among which Wat Arun, thanks to its riverside location, is one of the highlights. The pagodas and the lively alleys of Chinatown should not be missed on any sightseeing itinerary, as should enjoying the diverse nightlife. The Kwai River is not far from Bangkok, leading travelers directly into the jungle. In the evening, visitors can enjoy the romantic atmosphere of their accommodations by the light of oil lamps. One of the most beautiful regions in Central Thailand is the province of Kanchanaburi, home to the famous Bridge over the River Kwai. Rugged mountains, rushing waterfalls, and stalactite caves once inhabited by prehistoric humans are other attractions worth visiting. Discover the North Its idyllic location has earned Chiang Mai the popular nickname "Rose of the North." The metropolis boasts a glorious history, which is still alive today through its ancient temple complexes. The city is a globally respected craft center for silk, silver, wood, and ceramic goods. The famous colorful paper umbrellas are made in the nearby village of Bo Sang. They are still hand-painted today. Chiang Mai is surrounded by a charming landscape, including the fertile Ping Valley, surrounded by mighty mountain ranges. This is the ideal place to book travel components for trekking tours or to get up close and personal with elephants. Enjoy the sea A completely different landscape awaits travelers on the island of Koh Samui, located in the south. Beautiful sandy beaches invite you to laze around. When the sun is too strong, palm trees offer some shade. A visit to the rainforest in the center of the island is worthwhile, offering hikers an exotic natural paradise. Numerous sights also await, such as the twelve-meter-high Buddha statue and numerous temples. A yoga session contributes to relaxation. Although yoga was first practiced in India, it also has a long tradition in Thailand. Those who enjoy this form of relaxation will also find places in Germany where they can treat themselves to soothing massages. All you need is a yoga mat and a trained masseur. Thailand is a multifaceted travel destination and who knows, maybe one or two customs will travel back to Germany.
Wohlbefinden stärken:

Strengthen well-being:

by Stefan on Feb 29 2024
These are the most popular yoga exercises If you've been trying out different types of yoga for a while, you've probably already found one that appeals to you the most. Perhaps you already know your favorite asanas. If this isn't the case, because you've only recently started or your understanding of the different yoga postures is still very limited, you can use the information in this article to your advantage. Get to know various popular yoga poses that can positively support you in your everyday life. Important: Clarify your symptoms before your first yoga session If you're physically healthy, you can start right away. However, if you have any physical limitations, be sure to have this checked out by your trusted doctor or a naturopath of your choice. What you should consider as a beginner before practicing! Once everything's clear, you can slowly start practicing. It's advisable to join a yoga group in your city. There, the yoga instructor can give precise instructions on how to perform each asana. If you're already experienced or have access to valuable online content, this may be enough to get you started with yoga. Here, you should make sure that the individual exercises are well explained and that you're confident in performing them. No matter which yoga class you attend, always be aware of your own limits. The goal is for you to be able to fully perceive your body and feel what you need at that moment. Deep breathing is also essential for achieving a relaxing effect on your body and mind. The yoga session can be concluded with a meditation or with guidance for a specific breathing exercise on your pillow . This way, you can benefit from the holistic effect. When choosing your clothing, it's advisable to opt for comfortable fabrics. Fabrics should sit comfortably against the skin, and tight waistbands should be avoided. The best yoga exercises for body, mind and soul To get a good insight into the most important yoga postures, you can practice the following poses and integrate them into your practice on the mat . a) Chair Pose (Utkatasana) For this pose, stand on your mat with your feet hip-width apart and slowly squat down. You'll definitely feel the tension in your thighs. This is exactly right. This exercise works your thighs and glutes. Your core muscles and calves are also targeted. b) Mountain Pose (Tadasana) If you'd like to try another standing pose, Mountain Pose is recommended. This can strengthen your legs and increase your stability. When performing this pose, make sure your feet are firmly planted on the mat, with your big toes touching. Turn your thighs slightly inward, and point your knees forward. Let your arms hang loosely at your sides. Push your chest forward, and stay in this position for one minute. If you feel like it, you can stay longer. c) Upward Facing Dog (Urdhva Mukha Shvanasana) This pose is part of the Sun Salutation or many advanced Vinyasa flows. For this pose, lie on your mat, belly down, legs extended behind you. Then raise your upper body, palms down, arms straight, and legs slightly off the floor. This means that only the palms of your hands and the backs of your feet are resting on the mat. You can tilt your head back. Stay in this pose for a few breaths and observe how you feel. This exercise is good for your back and spinal mobility. It also opens your heart and chest. If these physical exercises are too difficult for you, try Cobra Pose (Bhujangasana). Here, you assume a similar position. Lie on your stomach, place your arms in front of you, press through them, and slowly raise your torso (using the strength of your back). Your knees (and legs) remain completely on the mat. This exercise strengthens your back and opens your heart. You can tilt your head back—be careful not to overextend it. d) Child's Pose (Balasana) This is a position ideal for relaxing during a busy day or an intense yoga session. You squat and then place your upper body flat on the mat. Your arms pointing backward or forward. The advantage of this asana is that you can completely relax in it. It stretches your thighs and ankles, reduces tension in your back, and mobilizes your hip joints. e) Downward Facing Dog (Adho Mukha Svanasana) To complete your yoga practice, downward dog is a must. It is practiced in the Sun Salutation along with upward dog. This will train your thighs and shoulders, and mobilize your back. Get into a quadruped position on your mat and then raise your pelvis backward. Straighten your legs (as far as you can) and your arms as well. Keep your back straight, and the soles of your feet rest on the floor. Stay in this pose for a few breaths, breathing in and out deeply. f) Cat (Bidalasana) and Cow (Bitilasana) Another popular exercise is the cat-cow pose. Here, you stand back on your mat with your feet hip-width apart and your hands shoulder-width apart. As you inhale, assume cow pose, which means your chest is directed forward and your back is more sagging (a hollow back). As you exhale, assume cat pose. Your back is arched upward, and you form the familiar "cat's back." With this pose you mobilize your spine and strengthen your abdomen, chest and shoulders. Other great exercises are: Warriors I, II and III Tree triangle swivel seat Seated forward bend (straight and lateral) What is your favorite exercise and how long have you been doing yoga?
Yoga bei Kindern:

Yoga for children:

by Nick on Feb 07 2024
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 other exercises do you recommend?
Warum du Yoga und Meditation kombinieren solltest

Why you should combine yoga and meditation

by Stefan on Feb 02 2024
Combining yoga and meditation: why it's beneficial! Everyday life is, as is often the case, jam-packed, and you struggle to relax and fall asleep? These symptoms point to a hectic and stressful daily routine. Today's challenges aren't always easy to handle, which makes it all the more important that we find methods that allow us to relax. Learn why and how you can combine yoga and meditation in particular in this article. Yoga is so much more than you think As we've written in many of our articles, this millennia-old teaching offers a way to focus your life more on yourself and your own spiritual development. Ultimately, however, it's not just about that: Yoga practice helps you achieve relaxation and simultaneously connect your body, mind, and soul. This practice, derived from Buddhist teachings, helps strengthen, stretch, and mobilize your muscles. Therefore, if you're sedentary all day, integrating Hatha Yoga, Yin Yoga, or Vinyasa is recommended. As you move your body, you relax your mind—breathing brings you even deeper into yourself. In summary, one could say that yoga, because it combines so many aspects, is already somewhat like meditation. Therefore, yoga exercises are much more than just movement. Oasis of peace: Meditation for relaxation Many people carry countless baggage from the past: beliefs, behavioral patterns, thoughts, conditioning, and a great deal of external pressure. If you want to overcome these issues, accessing yourself is the first step. You can achieve this with the help of regular meditation. As a beginner, it's important that you take enough time on the cushion . Learning to meditate isn't particularly easy, especially at first—your mind will often wander as a result. It's important to continually focus your attention on your breathing and your body; it's okay if you wander off. In this context, it's a great advantage to do some physical exercises (yoga) beforehand. This will help you ground yourself in your body and help you relax. This is probably one of the reasons why the combination of yoga and meditation is so effective. More tips for beginners: You may find it difficult to motivate yourself at first. Therefore, it's advisable to sign up for a meditation course that requires attendance, or to set an alarm every day to meditate for five minutes. Everyone has to find the perfect way to integrate meditation into their daily routine. The place where you meditate must be chosen carefully. Especially at the beginning, it's difficult to go somewhere very noisy. Instead, a quiet spot in your home with comfortable furnishings is a better choice. A yoga mat with a cushion, a blanket, and a few essential oils will create a comfortable atmosphere and make it easier for you to enter a trance more quickly. Get your partner, girlfriend, or friend together and meditate together – it can help. Guided meditations lead you into a relaxed state so that you can more quickly feel how effective they can be. Conscious morning routine with yoga and meditation In Buddhist traditions, the morning is a special time, filled with mindful movement, meditation, and pranayama (breathing techniques). Those who start the day this way can be assured that everything will run more smoothly—with less stress and better health. Of course, the start of your morning routine should always be based on your intuition. You can also adapt this sequence to your needs. It is important that you: Give yourself a lot of time Concentrate on yourself and combine meditation, breathing exercises and yoga Get involved in the new routine and give it time to take effect If you manage to make this routine a permanent part of your daily life for a longer period of time, many benefits await you: less stress rarer thought carousels better body awareness more mindfulness towards yourself and others more successful days 1. Yoga Yoga exercises help you consciously connect with yourself. You notice where you have pain, you stretch and strengthen your muscles, and you boost your metabolism. This can stimulate your digestion and stop your morning thoughts from racing. A more intense workout will help you lose excess weight and start the day full of energy. These yoga styles inherently contain meditative elements: Kundalini Yoga (very spiritual practice to awaken your life energy and bring it from the tailbone to the head) Hatha Yoga (here asanas and breathing are important) Jnana Yoga (asanas to help you on your path to truth) 2. Meditation Once you have completed these physical exercises, you can sit on your pillow and reflect. Where in your body do you feel pressure? Where does it feel wide, where does it feel narrow? Do you feel any pain? By being so connected to yourself, you can now more easily let go of thoughts. During the meditation practice, you first concentrate on your body and then on your breath. Let all thoughts go and feel what changes within you. There are many guided meditations available, so you can choose the right type for you. 3. Breathing technique With the help of various breathing exercises, you can connect with your physical being. Wim Hof's breathing techniques are particularly valuable for flooding your entire body with plenty of oxygen. This can strengthen your immune system and change old brain pathways. It also helps strengthen your parasympathetic nervous system (the brain hemisphere responsible for relaxation, boosts regeneration, etc.). There's also the fire breath, where you breathe in and out quickly. This can make you feel full of energy. Breathing techniques also help massage and strengthen the internal organs. Conclusion: The perfect combination for your well-being You consist of body, mind, and soul—to ensure harmony, you need to combine different practices. In other words, yoga, meditation, and breathing exercises are perfectly aligned and can promote holistic health. Yoga primarily focuses on your body; meditation cleanses your mind, and breathing helps you better sense your solid energy bodies while simultaneously reshaping your mind. This results in your soul feeling at ease in your body, allowing you to follow your soul's path. Do you already combine these three methods? If so, what are your observations regarding your well-being?
Welche Yogaart für Anfänger

Which type of yoga for beginners

by Stefan on Jan 30 2024
Which type of yoga for beginners – an overview More and more people feel the need to bring peace and well-being into their lives. Due to their increased awareness of their own bodies, many conscious individuals are incorporating various asanas into their daily lives. If you too would like to experience the benefits of yoga, you should start with suitable exercise sequences. You'll find all the important information in this article: This will help you find out whether Ashtanga Yoga, Yin Yoga, or Vinyasa Yoga is a good fit for you. Is yoga suitable for everyone? First of all: Anyone can do yoga – whether athletic or not, young or old, male or female. What's important is that you have the willpower to get on the yoga mat regularly and exercise. If you have any physical problems, you should seek medical advice to ensure that yoga won't have any negative effects on your health. Otherwise, there are no contraindications to practicing yoga on the mat. Which types of yoga are best for beginners? In principle, there's no one type of yoga you have to start with. Basically, it's important to find which style appeals to you most. If you're already well connected to your inner voice, you can follow your own intuition. This overview will help you get to know the main types of yoga first so you can make a good decision—either based on your gut feeling or by trying everything out and seeing what suits you best. Of course, your preferences can change constantly. 1. Yin Yoga If you're new to yoga and have little experience, you can start with Yin Yoga. Do you suffer from blockages and lack flexibility? Then this style is perfect for you, too. Unlike Power Yoga, for example, you don't need a lot of stamina or strength to practice the various asanas. Rather, it's about increasing your flexibility and loosening the fascia. Staying in one position for a long time allows your muscles to relax. When the body is calm, this has a positive effect on the mind. 2. Hatha Yoga This style of yoga is arguably one of the most well-known: so many people, even beginners, love these asanas and practice them daily. The movements are slow and deliberate. Relaxation of mind and body is paramount, which is why this style is often combined with breathing techniques or meditation on a cushion . 3. Kundalini Yoga If you want to expand your mind and consciousness, you can try Kundalini Yoga asanas. These influence the mind: You concentrate on your breathing and physical exercises. Those with more experience can trigger and strengthen their Kundalini energy (also known as life force energy). You can learn the various sequences in an online course or an in-person yoga class. Those who practice this style frequently can increase their inner peace. 4. Ashtanga Yoga To get your whole body moving, you should opt for faster yoga flows. Many yoga studios offer classes with Ashtanga flows. Ashtanga means "eight limbs" and is perfect for those who want to really work out. Because of the consistent, fast sequence, you'll have to really push yourself. The styles mentioned above are among the most popular for beginners. Those who want to try other styles can try Vinyasa Flows, Hot Yoga, or Raja Yoga (royal yoga). How can you start with yoga? Now you've gained some insight into the most important yoga styles for beginners. If you're still having trouble getting started, the following tips can help. Practice the correct form: To enjoy yoga in the long term, you should get used to the correct postures. This way, you can ensure that your body is protected while also being sustainably strengthened. In a class at a yoga studio, you can learn everything in detail. It's important that you trust your yoga teacher so you can let go. If you don't have the time or don't have a yoga studio nearby, you can opt for an online course. Yoga should feel easy. You don't have to make it a competition. It won't do you any good if you stress yourself out on the mat every day or if you compare yourself to the other yogis on the mat. Stay with yourself and practice at your own pace. At the same time, regularity is important to feel the positive effects on your body. Treating yourself with love is essential – whether you are not yet able to perform certain exercises or you miss a yoga date, remain loving and gentle with yourself. If you feel like certain yoga styles don't appeal to you, there's no need to give up. Instead, it's beneficial to try out different styles to truly find out which one is a perfect fit for you. Give yourself the time and peace to get to know yourself better. Integrate yoga philosophy into your daily life. Be mindful of yourself and other living beings, regularly take time for meditation and breathing exercises, and honor your health. You will see that this will bring you ever closer to your inner freedom. What do you need to start yoga? Anyone starting out with yoga should first buy a good, high-quality yoga mat. It's also a good idea to treat yourself to a nice, comfortable yoga outfit. Leggings or shorts and a top that you can easily tuck into your pants are perfect. Women can buy a non-constricting sports bra. A yoga block is also ideal for practicing certain exercises. The best exercises for beginners When you start practicing yoga, you should do the exercises that you can easily perform. Downward-Facing Dog, Cat-Cow Pose, and Warrior I-II poses are ideal for acclimating your body to yoga. Sun Salutation is also perfect for getting your body moving and experiencing the first positive effects. Have you already started practicing yoga? If so, what's your favorite style?
Yoga und Schmerzlinderung

Yoga and pain relief

by Stefan on Jan 25 2024
Yoga and pain relief: How can yoga help with chronic pain? Yoga is universally popular: More and more people are trying out the asanas from Buddhist teachings. This is, of course, also due to the positive image conveyed by various social media channels, books, and courses. All of this is true – many yogis report not only relaxation but also pain relief. Yoga can strengthen and balance the entire organism. The nervous system is relaxed, the muscles loosen, and the entire musculoskeletal system is mobilized. You can find all the further information on this important topic in this article. 1. What exactly is chronic pain? In the first section, we'll explain what chronic pain actually is. Anyone who has ever experienced pain knows how unpleasant it is and how much you'd rather avoid it. Do you know that feeling? If the pain only lasts for a few days, experts don't yet refer to it as chronic pain, but rather as acute pain. Pain is only considered chronic if it lasts for at least three to six months. It is either constantly noticeable or recurs repeatedly. It also limits the affected person socially, physically and cognitively (thinking, mood, etc.), or purely physically (reduced mobility, etc.). Anyone suffering from chronic back pain or other physical ailments should definitely find a holistic solution. Pain medication alone is often not enough. For many, yoga helps improve symptoms. 2. How yoga can help relieve chronic pain! As already mentioned, if pain persists for a long time, various methods should be tried. For many sufferers, conventional medical treatments are no longer effective. If you are affected by this, you can practice yoga, breathing exercises (pranayama), and meditation. Professional yoga practitioners incorporate these three aspects into every session. Brief explanation : The asanas stabilize the nervous system. They have a direct effect on the endocrine system and the nerve plexus, allowing energy to flow more freely in the body. a) Stress reduction through meditation and breathing exercises Many pains are caused by tension, which in turn is a result of stress. Therefore, it's advisable to check whether your life is stressful and where you can make changes. If you're having trouble determining this, it might be helpful to keep a diary/journal where you reflect on your daily life. There may also be other reasons in your life why you're so stressed. Thoughts move through your mind, which over time have a direct impact on your body. With the help of meditation and breathing exercises, you can bring calm to your mind. To do this, get a proper meditation cushion or sit on a sofa, chair, or armchair and close your eyes. Beginners can listen to a guided, gentle meditation journey. This will help you relax and avoid getting caught up in a constant cycle of thoughts. If you also incorporate breathing exercises, you can sink even deeper and relax your entire body. Popular breathing exercises include alternate nostril breathing, Wim Hof breathing, or breath of fire. Essentially, all variations involve breathing deeply and concentrating fully on the breathing. You can choose between the different types depending on your preference. If you don't want to worry about it too much, you can simply breathe in and out deeply and focus on your breathing. b) Improved flexibility and mobility of the joints The asanas from Buddhist teachings are ideal for making your body more flexible. They gently strengthen and mobilize your joints. If you practice Yin Yoga on your mat , for example, you'll notice that your entire body becomes more flexible. This also affects your thoughts and your perception of pain. A healthy body needs movement to stay healthy, flexible, and mobile. Fascial yoga can also be beneficial for relieving physical pain. This is derived from Hatha Yoga. c) Increase in muscle strength and endurance In addition to flexibility, muscle strength and endurance also play a role. You can achieve these goals with more strenuous, dynamic yoga styles. Vinyasa Yoga, Ashtanga Yoga, Hatha, or Hot Yoga are perfect for working up a sweat and building strength. For example, if you suffer from back pain, studies show that practicing yoga regularly can be beneficial to strengthen your back. Yoga offers many different back exercises, and the neck and shoulders can also be incorporated into them. The asanas should always be selected individually based on the specific condition. To really build sufficient strength and endurance, yoga must be practiced regularly. 3. What type of yoga is best for relieving chronic pain? Generally, various yoga styles can help with pain. It all depends on the type of pain you're experiencing and how limited your range of motion is. This means you can try different asanas from various styles—but you should always have everything checked by a doctor before attempting them. Fascia yoga is ideal for reducing or generally counteracting pain. Fascia is our connective tissue that surrounds the muscles. Many people don't move enough in their daily lives, which can lead to the fascia sticking together, which can subsequently cause pain. This style of yoga counteracts this: You stretch your body, perform targeted breathing exercises, and perform pleasant, gentle movements. If you practice fascia yoga regularly, you can expect your flexibility to increase and, under certain circumstances, pain to be reduced. Some of the exercises are performed with a fascia roller; some are performed directly on the floor, and others are performed three-dimensionally in space. In general , the movements of fascia yoga are intended to compensate for the lack of movement and one-sided movements. The positions are usually held for a relatively long time, and the movements are more fluid than in Hatha yoga. 4. Practical example of a yoga class to relieve chronic back pain To relieve your back pain, you can try the following procedure: a) At the beginning you should always land well in the room, so take a few deep breaths at the beginning to feel yourself in your body. b) Afterward, exercises that strengthen the length and width of the back, open the hips, strengthen the core, and backbends are ideal. Here's a small selection: Supta Padangusthasana Lie on your back with your legs raised, approximately hip-width apart. Then stretch one leg straight up and grasp it with your hand. After a few deep breaths, switch sides. This exercise is perfect for relaxing your lower back. Exercise with the knees towards the heart In this exercise, you lie on your back and pull one leg toward your heart. Hold this position for a few breaths and then switch. This exercise helps relax the lower back. Downward-Facing Dog For this exercise, stand upright and bend your upper body downward, supporting yourself on your hands with the soles of your feet firmly on the floor. Your buttocks are raised, and your legs, arms, and spine are fully extended and stretched. Lateral rotation while lying down To do this, lie on your back and bring both legs to the right side. Your pelvis should tilt more to the left, and then place your right hand on your legs to reinforce the rotation. After a few breaths, switch sides. Twist Knee To do this, squat on your knees and turn to one side, with your arms facing forward and backward, then move from left to right. Standing forward bend In this exercise, you can simply let your upper body hang while standing. If you're very flexible, your hands can touch the floor. You can do all of these exercises and after completing them, sit on your meditation cushion and breathe deeply in and out, concluding with a short, silent meditation. 5. Conclusion: An effective way to better cope with life's daily challenges Yoga is a great way to prevent or relieve various aches and pains that plague us in everyday life. It's important to seek medical advice if you experience severe pain and discuss which exercises are beneficial and which are counterproductive. Fascia yoga and yin yoga offer many exercises to counteract pain. If the pain is mild, you can also do more dynamic flows to mobilize and strengthen your body. Do you suffer from chronic pain? If so, which asanas do you love?
Welche Yogaarten gibt es

What types of yoga are there

by Stefan on Jan 20 2024
What types of yoga are there and what are the benefits? The world of asanas is vast and diverse, and the various yoga styles all have different effects on individual body parts, mind, and soul. Furthermore, everyone is different, so everyone has different preferences. If you're looking for the best yoga style for you, you can read this article. Here you'll find an overview of the most well-known and popular types of yoga – so you can choose the one that's right for you. Overview of the most popular types of yoga In the following section, we'd like to show you that the world of yoga flows is very diverse. All types of yoga have their own characteristics and benefits for holistic well-being. While some focus on the physical aspect, others are highly meditative and spiritual. 1. Yin Yoga This style of yoga is arguably one of the most well-known and considered a true classic. Are you often exhausted, tired, and just want to relax? Do your joints hurt and do you want to stretch your muscles? Then Yin Yoga is perfect for you. This gentle style of yoga promotes balance and relaxation on all levels. Yin Yoga is calm, gentle, and feminine—of course, that doesn't mean the style is only suitable for women. Men can practice Yin Yoga just as well. Those who have a lot of Yang (a lot of doing, activity, being productive, etc.) in their life can practice Yin Yoga as an ideal balance. This is true even if, for example, you exercise a lot, have a lengthy to-do list, or a demanding job. Yin Yoga focuses on stretching the muscles and during an hour a few asanas are practiced, but they are held for a very long time. 2. Kundalini Yoga Are you on your spiritual path and want to discover and allow your life energy to flow? Then Kundalini Yoga is probably the style you can integrate into your everyday life. This style of yoga incorporates the chakras and breathing. In a Kundalini Yoga class on your yoga mat, you'll find the following elements: Chanting meditation Breathing technique Mudras (hand positions) dynamic asanas With the help of these elements, life energy can be increased and distributed throughout the body. Kundalini Yoga is for you if you are open to spiritual practice and want to focus on your life energy. c) Power Yoga Experienced yogis who want to practice powerful asanas will benefit from Power Yoga. This is a combination of Vinyasa Yoga and Ashtanga Yoga. It offers free sequences of various asanas as well as fixed flows (which are typical of Ashtanga). If you're looking for relaxation, then Power Yoga is not for you. If, on the other hand, you want to work out and improve your fitness, you can take Power Yoga classes. d) Vinyasa Yoga This style is arguably one of the most well-known in the yogi world. It is a complement or further development of the original Hatha Yoga. The asanas are very flowing and therefore strengthening for the entire body. Unlike Ashtanga Yoga, the sequences can be very individually arranged and always adapted to the yogi. This is one of the advantages and special features of Vinyasa Yoga. e) Bikram Yoga This style of yoga is also known as hot yoga. As the name suggests, this style of yoga is practiced in a warm environment. If you already live in the tropics, you don't need to go to a Bikram yoga studio—although in this country, you do. The practice consists of a fixed sequence of 24 physical poses followed by two breathing exercises at a room temperature of around 38 degrees Celsius (the humidity is not that high). The order is fixed and cannot be changed. The advantage of hot yoga is that you sweat a lot, which allows you to release many toxins. Another advantage is that the heat stretches the muscles better. f) Iyengar Yoga This yoga practice originated in 1940 and is still very popular today. It focuses on correct, symmetrical posture and alignment of the body. The goal of this type of yoga is for the yogi to train the mind through correct alignment. You will benefit from increased body awareness, greater flexibility, and a great deal of strength and power. Props make the individual exercises even easier to perform. In addition to a yoga bolster , you can also use blocks, straps, chairs, or blankets. g) Hatha Yoga Are you a beginner but eager to get started with yoga? Then Hatha Yoga is perfect for you – it is also considered the basis of many other yoga forms that incorporate elements from this yoga style. The word Hatha is composed of the two syllables "Ha" - sun - and "Tha" - moon. It is therefore about the male and female principles, rationality and heat. The goal is to create a balance between masculinity and femininity. In this practice, you stay in the postures for a very long time so that you are well prepared for meditation. Hatha Yoga influences the power and strength of the yogi, while at the same time being relaxing and beneficial for body, mind, and soul. h) Jivamukti Yoga Are you musical and love chanting or singing mantras? Then this style of yoga might be a good fit for you. The advantage of Jivamukti Yoga is that it affects all the senses. The term essentially means liberation of the soul. Of course, this isn't the only important aspect. Therefore, this style of yoga also integrates the spiritual/mental level. Similar to Vinyasa Flow, the asanas here are fluid and give you the feeling of dancing. Anyone who wants to challenge themselves physically can do these flows. i) Aerial Yoga There are countless other yoga styles that are unique and might be beneficial for you. How about yoga in the air? Aerial yoga focuses on body tension and strength, which you use to move while suspended from a yoga cloth (Lycra). You hang in the cloth and simultaneously practice various yoga postures. One of the unique features is that you can perform inversions without placing any negative strain on your body. What types of yoga have you tried? What's your favorite and why?
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Serenity in everyday life - with yoga and CBD

by Stefan on Jan 17 2024
Imagine being able to press a button and all the stresses of the day would melt away. In our hectic daily lives, we often seek ways to find this kind of relaxation. Yoga offers us a way to calm our body and mind, and when it comes to additional support, one particular natural product comes into focus: CBD, derived from the hemp plant, which has a wide range of uses to promote well-being. But how do you find the right dosage? This is where the CBD dosage calculator comes in, a useful tool that can help you determine the right amount for you to achieve the desired effects without risking overdose. Yoga as a source of relaxation: basic principles and simple exercises Yoga is more than just a trend—it's a millennia-old practice that has helped people achieve inner peace. The combination of breathing exercises, physical postures, and meditation promotes flexibility, strengthens muscles, and helps reduce stress. Even a few minutes of yoga a day can make a noticeable difference in your everyday well-being. If you pause in the middle of your workday to practice a few yoga poses, you'll notice your mind clearing and your body feeling revitalized. Those new to yoga can start with a few simple poses, such as sun salutations or tree pose, which promote balance and concentration. These exercises can be easily integrated into your daily routine, whether in the morning to prepare for the day or in the evening to wind down. Yoga helps you develop an awareness of your body's boundaries, regulate your breathing, and strengthen the connection between body and mind. This not only makes you more physically flexible, but also mentally calmer and more relaxed. Introduction to the world of CBD: What it is and how it can work The hype surrounding CBD is hard to ignore. CBD stands for cannabidiol, an active ingredient extracted from hemp plants. Unlike THC, the psychoactive ingredient in cannabis, CBD is non-intoxicating and is legally available in Germany. Users report that CBD oils, capsules, and ointments help relieve symptoms such as sleep disorders, anxiety, and pain. Scientists are researching its properties, which may have anti-inflammatory and relaxing effects. Combining yoga and CBD could create an exciting synergy, one that brings balance to both the body and mind. Natural ways to improve well-being Traditional yoga practice and the use of CBD go hand in hand when it comes to naturally enhancing well-being. Yoga's holistic approach to improving quality of life can be excellently complemented by the potentially relaxing effects of CBD. Especially after strenuous yoga sessions, CBD could help deepen the feeling of recovery and relieve sore muscles. This interplay has a special power that enables us to tackle the challenges of everyday life with renewed energy. Creating a haven of peace in a stressful life Stress is one of the greatest enemies of health in our time. Yoga teaches us how to combat stress through conscious control of our breathing and the performance of targeted physical exercises. CBD can play a supporting role in this process by helping us achieve deeper relaxation and thus enhancing the stress-reducing effects of yoga. By incorporating these two remedies into your daily routine, you can create effective sanctuaries that help restore your inner balance and build resilience to stress. Mindfulness and well-being in harmony Mindfulness is a key concept in yoga philosophy. It's about focusing entirely on the present moment without judgment. This is a skill that can bring more contentment and peace into our lives. By using CBD, we may be able to achieve this state of mindfulness more easily. Furthermore, according to some reports, it supports the body's regenerative processes and contributes to restful sleep. Regular yoga practice combined with CBD can therefore be a valuable component of a mindful, wellness-focused lifestyle.
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The importance of a healthy intestinal flora for well-being

by Stefan on Jan 16 2024
Our gut flora is a distinct ecosystem that influences our lives and keeps us healthy. Like a garden where diverse plants take root and flourish, our gut flora is a breeding ground for a long and healthy life. When we talk about health, we must not forget how important a balanced gut flora is for our overall well-being. Digestion benefits from it, and our immune system, which does much of its work in our gut, can be improved. To improve our gut flora , we need to take care of this delicate ecosystem. This can be achieved through a change in diet, but also through conscious exercise such as yoga. The role of a healthy gut flora for our immune system and our mental health cannot be overestimated. For example, the term "gut-brain axis" is often used to describe the bidirectional communication between the digestive tract and the brain. This connection significantly influences our emotional well-being, suggesting that maintaining a healthy gut flora can also be a form of prevention against stress-related and mental health disorders. Yoga as a key to promoting intestinal health Yoga is much more than just a sport that helps us improve our flexibility or be more relaxed. Yoga is a powerful tool when it comes to digestive health. Stress can negatively impact the gut, so the stress-reducing effects of yoga are invaluable. Certain yoga poses, also called asanas, aim to stimulate the abdominal organs and thus support digestion. Furthermore, breathing techniques promote relaxation of the parasympathetic nervous system—the part of the nervous system that supports relaxation and digestion. Some yoga styles, such as Hatha or Kundalini Yoga, include specific sets and kriyas specifically aimed at improving digestive function. These exercises involve not only targeted movements but also breathing techniques (pranayama) that revitalize the intestines and thus promote a healthy digestive rhythm. Incorporating these exercise sequences into your daily routine can contribute to a balanced digestive system in the long term. Nutritional tips to support a healthy intestinal flora Of course, nutrition also plays a crucial role when it comes to gut health. A balanced diet rich in fiber supports a healthy gut flora. But what if all that greens alone aren't enough? This is where prebiotics and probiotics come into play. They can help maintain or restore balance in the gut. For personalized advice and recommendations, you can also seek the expertise of specialist staff at the pharmacy. These experts are trained to find suitable supplements and provide practical nutritional advice. Integrative well-being through the combination of yoga and modern pharmacy So how can yoga and pharmacy work together to contribute to holistic well-being? It all begins with the recognition that body and mind are inseparable. The philosophical foundations of yoga and the mindful approach offered by modern pharmacies complement each other. While yoga helps strengthen the body and center the mind, pharmacies can offer products and advice to support the practice. For example, there are special supplements that can be taken after a yoga session to help the body recover. Prevention and healing of complaints through a balanced lifestyle The best illness is one that never flares up. Therefore, prevention is crucial. This is where yoga and expert advice from a pharmacy can go hand in hand. Yoga not only strengthens the body and mind but also teaches you to listen to your body's signals. This promotes early detection of imbalances, where expert advice can be helpful. Likewise, when it comes to injuries that can be sustained while practicing, pharmacies offer aids and products that accompany you safely and effectively on the road to recovery. Combining yoga practice with the advice you receive from a pharmacy is essential for leading a healthy lifestyle and optimally preventing illness.
Wie kannst Du mit Meditation abnehmen?

How can you lose weight with meditation?

by Stefan on Jan 12 2024
Losing weight with meditation: Does it work? The ideal of beauty dictates that women and men must have a certain body shape. But it's not just from an aesthetic perspective that it's important to examine your own body. Anyone who wants to be healthy and vital should keep an eye on their weight. Excessive body fat or excess mass can be the cause of certain illnesses. To lose weight successfully, it's advisable to engage not only your body but also your mind. You'll learn what that means in this article. Achieving a healthy weight: What are the most important steps? Because many people have an inner desire to lose weight, there are countless different diets and tips that can be implemented. Your own mindset also plays an important role in losing weight. Exercise and calorie counting are often not enough to successfully lose weight. Furthermore, many people risk the yo-yo effect, which is much easier to avoid with a holistic weight-loss approach. Those who regain weight after a diet are not only frustrated by the weight gain – many experience fear of failure or even lower self-esteem. If you want to avoid this, you should take these tips to heart. Why meditation can be important! You have to know that losing weight due to body hatred will never lead to the desired effect. It's essential that you feel at peace with your body. You may, of course, desire change and want to lose weight—but it's important that this desire isn't solely based on self-rejection. A body with excess weight usually has a story behind it. Trauma, blockages, or old patterns lead people to carry too much weight. With the help of meditation, you can find the cause and bring about change in your life. The benefits of meditation Anyone who has ever tried meditation knows that this practice has many positive effects on the body, mind, and soul. Thanks to introspection, you can identify certain blockages and, with a little motivation or help, dissolve them. Meditation helps you focus on yourself and ignore the outside world for a while. If you sit down and close your eyes every day, you'll soon notice that it's much easier to focus on yourself. If you meditate regularly, it will be easier for you to look at your issues. You will become calmer and will be able to automatically pay attention to the thoughts or feelings that arise. This makes change possible and resolves many problems. The patterns that led to this eating behavior can be uncovered and changed. With a little practice, you'll gradually enter the trance state, making the process of breaking away from it easier and easier. Meditation also helps you bring more relaxation into your system, allowing you to go through everyday life more calmly. Conversely, this reduces the likelihood of eating out of frustration or stress. Furthermore, studies have found that regular meditation influences the parts of the brain necessary for conscious weight loss. If these are well stimulated, nothing stands in the way of slimming down. How can you integrate meditation into your daily life? First and foremost, it is important that you understand that meditation can be very helpful and beneficial. a) Guided meditations as a morning or evening routine To achieve the best results, you should sit on your pillow in the morning and start with a short meditation or hypnosis session. This will allow you to become more aware of yourself and your body and dissolve old patterns or thoughts. If you start the day mindfully, a lot of things will change. Stress is often the cause of overeating. Try it out and notice how your body awareness or attitude toward it changes when you meditate daily. A short mindfulness or meditation routine before bed will calm you down and invite rest into your system. b) Find like-minded people to meditate with you If you find it difficult to find the motivation to meditate on your own, meditation groups, which are often offered in larger cities, can be helpful. If you live in a small town or rural area, you can ask your acquaintances, friends, or work colleagues if they'd like to do it with you. Otherwise, online courses can be useful. Once you've established this habit, you can then motivate yourself on your own. c) Mindfulness as an alternative to meditation In addition to a daily meditation routine in the morning or evening, you should recognize the entire day as an opportunity to meditate and be mindful. For example, while you're eating, cooking, or exercising, you can observe yourself. This is so important for finding out if you have certain harmful behavioral patterns. For example, do you always eat beyond your hunger? What does your general diet look like? What supplements can you take to further support your metabolism? Do you exercise excessively when you feel like you've eaten too much? Can you look forward to the food or do you just gobble it down? You can answer these questions through observation. Yoga and exercise as a complement To further strengthen your body awareness and self-esteem, it may be advisable to roll out your mat and practice certain asanas daily. Twisting poses like the twist pose, in particular, stimulate the digestive organs, helping to get everything flowing. Challenging yoga styles like Vinyasa or Ashtanga flows can also help you lose a few pounds. Finally: Why self-esteem matters Meditation can be a great way to lose weight more easily and boost your self-esteem. This is the foundation for long-term weight loss. Only when you learn to speak positively to your body can self-love develop. To achieve this, you should repeat certain affirmations daily. My body is completely healthy and beautiful. I am valuable no matter what I look like. My body is my greatest treasure; it enables me to live here on earth. I value my body with all its functions. Do you also want to lose weight? Have you already tried meditation to resolve your old issues?
Entspannung finden beim Segeln

Find relaxation while sailing

by Stefan on Jan 12 2024
Yacht charter in the Mediterranean For many people, sailing is a wonderful way to spend their holidays. On the water, you can explore regions of the Mediterranean from an exciting perspective. At the same time, the time on board provides a sense of peace and quiet – here you can completely escape the hustle and bustle of everyday life for a while. In Europe, the Mediterranean region is particularly suitable for sailing. The warm summer months and the mild transitional seasons are particularly popular. The Mediterranean then reveals its most beautiful shades of blue, and the coasts and islands can also be easily explored. The Mediterranean is also interesting for sailors because of its numerous marinas. Thanks to the well-developed tourist infrastructure, most ports are easily accessible from Germany and other countries. You can then simply collect your chartered yacht and the sailing trip can begin. European countries that are particularly popular with sailors due to their ports and landscapes include Italy, France, Greece and Croatia. Sardinia and the Emerald Coast Many sailors choose Italy because of its many marinas offering PCO yacht charters and impressive coastlines. Not only is the mainland coastline exciting, but the numerous Italian islands also have much to offer. One island that is particularly popular with tourists is Sardinia. Sardinia's landscape is impressive and diverse, alternating between beautiful coastlines and paradisiacal beaches, some with more rocky regions. And of course, the island has a lot to offer not only in terms of scenery but also culturally. In Sardinia, you can fully enjoy the Italian dolce vita. The marinas near the Emerald Coast, for example, are ideal starting points for shore excursions. This stunning coastline takes its name from the intense colors of the water. From the marina, you can explore Sardinia by rental car, for example. Of course, there are numerous restaurants nearby, so you can quickly retreat back to the quiet of your yacht if you wish. Relaxation on the yacht Sailors know how relaxing time on their own yacht can be. Chartered boats meet a wide range of needs and are suitable for different group sizes. This means you can relax on the yacht with your loved ones, such as family or a group of friends. On board, there are of course numerous ways to pass the time and enjoy the peace and quiet. If you are a yoga enthusiast, for example, and incorporate the corresponding exercises into your daily life at home, you don't have to miss out on it on board. With a travel yoga mat or a practical folding mat, you can also enjoy relaxing yoga sessions while sailing. This makes for perfect relaxation, because the wonderful Mediterranean sea air and the peace and quiet of the yacht allow you to concentrate even better on the yoga exercises. Sound instruments can be used to relax even more . Explore the coast and island The beauty of sailing is that you have a lot of freedom when it comes to planning your vacation. For example, you can explore Sardinia's picturesque coastal landscapes from a sailor's perspective during the day as you please. In the evening, you can stop off at a cozy Italian restaurant from the harbor and enjoy the local cuisine . You can also adapt flexibly to changing weather conditions. Italy's pleasant weather, combined with the joy of sailing, quickly allows sailors to deeply relax and guarantees an unforgettable vacation.