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Autophagy and the activation of the body's self-healing powers

by Stefan on Jan 08 2024
For most people, health is their greatest asset and the thing they cite when it comes to their most important values. However, it seems that this health is becoming increasingly precious and rare, as illnesses are on the rise, and hardly anyone makes it into their later years without problems. Yet, our own bodies offer so much help and can combat many problems on their own. All that's needed is the necessary knowledge and a little discipline to integrate this into our lives. Autophagy and the power of self-healing The human body is a miracle, and its design and structure are designed to enable a long and healthy life. However, an unhealthy lifestyle often leads to potential goals not being achieved, and problems and illnesses appear far too early. The body itself provides the tools it needs, and through autophagy, everyone can do something to stay healthy and fit for longer. But what is autophagy? Scientifically, it describes the ability of cells in an organism to regularly cleanse themselves and recycle cellular waste. It is the fascinating self-healing power inherent in every body. This process takes place continuously and cannot be stopped. However, it can be supported through targeted measures that help the body activate its self-healing powers , thus strengthening and supporting the body. What can support autophagy? There are several things people can do to support this regular cleansing process and thus make it easier for the body to perform this work. In addition to fasting, gentle exercise is also important. This isn't about running marathons or lifting tons of weight. Movements and exercises that help harmonize the body and mind are perfectly suited for this. First and foremost is yoga , which helps in many ways to keep the body fit and healthy and muscles and tendons supple. Pilates is also one of these training methods that optimally support autophagy and assist the body in its cleansing and rebuilding processes. What else can help you stay fit and healthy for a long time? The desire for a long and as healthy a life as possible is very understandable, and yet very few people have adjusted their lifestyle in such a way that this goal is achievable. It is important that all important areas of life are integrated and that the best is strived for in every area. Eating healthily and exercising regularly will already be doing a lot, but satisfaction in one's personal and professional life are also important factors that impact physical and mental health. If you really want to support your body and stimulate its self-healing, you should optimize something in every area. Eating very healthily but being unhappy at work, constantly rushing to the gym, and otherwise experiencing a lot of stress will be less beneficial than occasionally eating unhealthy foods and having a relaxed and contented feeling. Light strength training is better than lifting weights under pressure, and a job that is fun and enjoyable will bring more satisfaction than a fat bank account that comes from a job you dislike.
Matsyasana – der Fisch

Matsyasana – the fish

by Nick on Dec 01 2023
Matsyasana – The Fish Pose. Exhaustion and listlessness are particularly noticeable during the darker months of the year. Chronic fatigue primarily affects people who sit in front of computers in an office. With the Fish Pose, also known as Matsyasana, you can rejuvenate both your body and mind. This powerful Hatha Yoga exercise expands your chest, intensifies your breathing, and strengthens your spine, leaving you feeling rested and refreshed. Positive effects & advantages of fish farming Matsyasana is one of the most important exercises in Hatha Yoga, practiced both individually and in combination with other basic poses. The fish pose affects not only the mind but also the body, which is why it's considered a perfect way to start the day. First and foremost, Matsyasana can release emotional blockages that often burden the heart and solar plexus. Because the exercise stimulates the flow of energy, you'll feel noticeably fitter, fresher, and stronger after just a few sessions. However, Matsyasana has a positive effect not only on the mind but also on the body . The fish pose: strengthens the lungs deepens breathing stimulates kidney and thyroid function trains the abdominal and chest muscles as well as the cervical and thoracic spine removes blockages in the cervical and lumbar spine Performing the fish pose In order not to place unnecessary strain on the cervical spine, you should start with the simplest starting position. Lie on your back. Your arms are stretched out at your sides and your legs are together. Now push your palms under your buttocks so that your thumbs are almost touching. On your next inhalation, lift your chest while tilting your head back as far as possible. The back of your head, your elbows and forearms as well as your hips remain on the floor. Since the exercise is a bit difficult, especially for beginners , you can also perform it with your legs bent at first. If you have problems with your neck, you should either place a soft blanket under your head or lower your chest slightly to relieve pressure on your cervical spine. You must pay attention to this To minimize strain on your cervical spine, you should tense your abdominal muscles while lifting your chest. This engages not only your head and neck, but also your arms. If you have certain conditions or illnesses , you should be especially careful when performing this exercise or avoid the fish pose altogether. These include: Problems in the abdominal, neck and groin area Pain in the cervical spine dizziness Headaches/migraines high blood pressure insomnia Advanced variations of fish keeping If you practice fish keeping regularly, you can intensify the exercise. Variation 1: Once you've placed your hands under your buttocks, push them further toward your knees to increase the chest lift. The exercise is equally effective if you place your arms at your sides and press your palms against your thighs. Variation 2: Once you've assumed fish pose, stretch your arms out as if you were touching the ceiling with your fingertips. Alternatively, you can clasp your hands in front of your chest. Variation 3: If you're an experienced yoga practitioner, you'll first sit on your heels before lying on your back. In this position, you'll push your chest, belly, and hips upward. Only the back of your head, elbows, and forearms will be in contact with the floor. To intensify the stretch, you can grasp your feet with your hands. After the fish pose, you can alternate the poses by doing opposite poses that relieve pressure on your spine. Therefore, lie on your back before bending your legs and upper body until your forehead and knees touch. At the same time, grasp your lower legs with your arms to hold this position. Image © f9photos
Abgrenzen mit Yoga lernen

Learning to set boundaries with yoga

by Stefan on Nov 30 2023
Learning to set boundaries with yoga – this is how you do it Are you surrounded by people and unable to distance yourself from their energies, opinions, or views? Many people are familiar with this problem, as we have learned to put others before our own needs. In this article, we want to help you integrate saying "NO" more fully. Yoga can be very helpful in this context: It increases relaxation within your own system and directs energy to where it's needed. Why is setting boundaries so important? Anyone who spends a lot of time with other people, for example in the medical profession or various social professions that require people to come together, should know how to set boundaries. Those who can communicate their boundaries are more aware of themselves and can more easily perceive their own needs. This requires a little practice and the development of language that is clear yet gentle. If you find it difficult to set boundaries, it means that you often carry around thoughts or feelings of other people that do not belong to you. Your energy levels will be significantly better when you can clearly identify and express your limits. You'll save energy for things that don't help you progress or even drag you down. Stress at work or at home will decrease. Whether at work or within your family and circle of friends, setting boundaries is important to protect your energy and your spirit in the long term. It's essential that you manage to achieve a good balance between giving and taking. Of course, it's great to help others and be there for them. However, you must realize that you can only truly give if you have enough energy within yourself. Thanks to healthy boundaries, your life will be much more self-determined and the feeling of being left out will be significantly reduced. What is the reason why it is so difficult to set boundaries? A large portion of humanity struggles with successfully withdrawing. We'd like to explain why this is the case in the following list: The world has become so fast-paced these days, almost everyone has a smartphone, which creates a constant urge to be present. This means that people often no longer consciously know whether they need time for themselves or would rather be socially active. Furthermore, the amount of time spent online on screens is constantly increasing, not decreasing. Work and leisure are becoming increasingly blurred, so that there is no longer a clear boundary. In addition, the pressure to be better increases and few can see their individual strengths. Highly sensitive people find it even harder to set boundaries. If you're one of them, you can learn more about this topic to find the best solution for you. If you are clear about these points, you can change a lot and draw gentle, clear boundaries. Can yoga help? Boundaries can be achieved in various ways. In yoga, for example, there are two steps. Pratyahara means withdrawing your senses and creating a protective space around you. Anyone who wishes to take this step can clearly express their desire for distance. This means clearly signaling that you want to create distance from what's happening around you. This is a breathing technique that supports you in this process. You must also clearly name the space you desire and set the intention. The second step involves recharging with new energy (prana = the universal life force, without which a person dies). Similar to the first step, this involves practicing a breathing technique on your cushion . In addition, some asanas are performed for maximum effect. After successfully completing the first two steps, you will have enough energy to go about your daily life or to help other people (for example, if you work as a healer). In simple terms, this means that you first set boundaries and clearly focus on yourself. Afterwards, you recharge yourself with new energy that can subsequently be used for various purposes. Kundalini Yoga and Boundaries: The Positive Effects There are many different styles of yoga, each with a different effect on the body. However, if you want to work with your energy, Kundalini Yoga is the perfect choice. This style will help you implement the aforementioned steps. With the help of Kundalini energy, which can flow from your tailbone to your crown chakra, you can increase your energy and allow it to flow throughout your entire body. What exercises are there in Kundalini on this topic? a) Fire Breath Certain breathing techniques are essential for directing your energy. For example, the fire breath, in which you breathe in and out quickly, is helpful for increasing the energy in your body, creating more movement within it, and focusing on your inner self. Those who are trying this breathing technique for the first time shouldn't worry if they experience dizziness. This is perfectly normal, as the body is flooded with significantly more oxygen. The fire breath strengthens the solar plexus center, which in turn is responsible for self-awareness. Those who are in tune with this, can more easily stand up for themselves and practice greater mindfulness of themselves and their surroundings. b) Ego destroyer Anyone who has ever practiced this style of yoga will be familiar with the valuable exercise known as the Ego Destroyer. Here, you sit on your yoga mat and raise both arms upward, fingers together, and thumbs extended upward. You breathe in and out with the breath of fire. The effect of this yoga exercise is to cleanse your lungs, open your heart, and eliminate negative thoughts. As a result, you are ready to set boundaries and recognize your body's cues more quickly. Those who are ready and open to change can easily learn this. c) Posture of an archer This asana is especially valuable for strengthening your resolve. For this yoga practice, stand upright on your mat (Mountain Pose). Step back with your left foot; your back leg is straight, while your front leg is slightly bent, with your hip pointing to the side. Hold your hands with your thumb pointing upward and the remaining fingers touching your palms. Remain in this position for a few moments. d) Sufi circles In this exercise, you sit cross-legged on your mat and circle your upper body clockwise, focusing on your spine. You inhale as you go forward, and exhale as you circle back. If you're unsure, you can take an online course where you can learn all of these exercises and improve your practice. Experienced yogis can easily integrate the asanas into their daily yoga practice. Over time, you'll clearly feel the change. e) Meditation In addition to these typical Kundalini asanas, it's important to focus on your inner self, and the best way to achieve this is through meditation. If you sit down for a few minutes every day, close your eyes, and listen within, you can discover and recognize many things, such as patterns from your childhood that still prevent you from standing up for yourself and standing up for yourself. If you want to go even deeper, writing about your feelings and thoughts might be advisable. This will strengthen your ability to treat yourself with love. Those who have many deep-seated processes can gain further inspiration through psychotherapy. If you incorporate these exercises into your daily routine, you'll notice a difference in your well-being. Along with breathing exercises and setting clear boundaries with words, this can help you stand up for yourself more. Do you have an issue with boundaries? If so, what do you do to make it easier? And do you have any specific tips for practicing?
Wirkung der Yoga-Pyramide

Effect of the yoga pyramid

by Stefan on Nov 16 2023
Yoga Pyramid Effect – What Do You Need to Know? Yoga offers numerous asanas with a wide variety of benefits. If you're looking for an exercise that stretches your thighs and flanks, the pyramid pose is the perfect choice. Of course, this exercise has other benefits for the body as well. You'll find all the information you need in this article. Prepare to be amazed. What is the yogic pyramid? This asana is probably one of the most well-known exercises for doing something good for your body. In Sanskrit, it is also called पार्श्वोत्तानासन (Parsvottanasana). The purpose of this exercise is to feel and express your own strength and power. What effects does this yoga exercise have on your organism? As we all know, each asana has a completely different effect on the body, mind and soul. Below we show you the best benefits of this asana: The exercise strengthens and stretches the back – especially the lower area. The spine and legs are also strengthened. The pyramid has a positive effect on tightening your stomach. In addition, the lateral chest muscles are stretched. The stomach and brain are stimulated and activated. This can open your root and crown chakras. The lumbar muscles, shoulders and hips are built up and strengthened. You strengthen your balance and stretch your adductors. In addition, the exercise can help bring thoughts and feelings into harmony more easily. Who shouldn't make the pyramid? In principle, any yogi can practice the pyramid pose—especially if they want to reap the benefits mentioned above. However, if you have high blood pressure or a back injury, it's best to avoid it. If you wish, you can also discuss your situation with your doctor to determine whether or not it's advisable to practice this asana. Pyramid: How is it executed? When practicing yoga, it's essential to make sure you perform everything correctly. Ideally, you'll learn the exercises in a yoga class. If you don't want to do that, you should learn the correct posture with the help of high-quality video material. This is how the pyramid works: First, you start in the standing position of Tadasana (Mountain Pose). You stand upright on your yoga mat and then open your legs. The right leg is brought back (about one meter). The front foot (in this case, the left) points forward, while the back foot is turned only slightly forward. It is important that you stand firmly on the ground with both soles of your feet and have a good grip. Your hips are facing forward. Both legs are straight, and you're standing perfectly stable. Your heels are in a line. Now bring your hands together behind your back at your spine. On your next exhalation, bend your upper body downward. It's important that this forward bend is done from your hips. Your face is now near your knee and your back must be absolutely straight. Make sure your legs stay straight and your heels are firmly planted on the floor. As you inhale, rise upwards. Tilt your head slightly downward. Your hands can either stay behind your back or you can place them towards the floor. You can repeat this pose several times, and always alternate sides. At first, it may be difficult to keep your legs straight. This is completely normal. Give your body time to adjust. If you want to try out other variations, you can do so with the following: Parsvakonasana (extended side angle pose; this asana is good for strengthening lateral flexibility and the legs) Prasaritta Padottanasana (forward bend with legs apart; this stretches the leg muscles, especially the hamstrings, i.e. the back of the thigh muscles) You can perfectly combine these two poses with the pyramid. What should newcomers keep in mind? The pyramid isn't typically practiced by beginners. If you're still interested, consider the following tips to ensure your body receives optimal support. Proper preparation is key to properly tuning your body into the pose. The following asanas may be beneficial: Uttanasana (Standing Forward Bend), Gomukhasana (Seated Cow-Head Pose), or Adho Mukha Svanasana (Downward-Facing Dog). As described above, you can place your hands together behind your back in prayer position. If this is too difficult, simply lower them to the floor. This makes the pose much easier. If you have trouble with balance, you should place your feet a little closer together. This will automatically give you more support and help you hold yourself better. Be sure to use yoga props like a block if you otherwise have trouble performing the pose correctly. Make sure you practice the pose correctly, and it's best to learn it in a yoga class. Your yoga instructor can point out any mistakes. Once you've mastered the asana, you can also practice it on your own. After practicing the various yoga poses, you can take the time to calm down and ground yourself even more. Meditation on a cushion or a breathing technique could be perfectly supportive here. Are you familiar with the yoga pyramid pose? How does this asana feel to you, and what benefits does it bring to your body?
Wie kannst Du durch Yoga die Flexibilität verbessern?

How can you improve flexibility through yoga?

by Stefan on Nov 13 2023
Yoga is healthy – on many levels. Perhaps you've experienced how yoga has helped you significantly in various situations in your life. The various yoga poses can have outstanding effects on flexibility, strength, and mobility. In this article, you'll learn the most helpful information on flexibility and which asanas you can implement in your everyday life. Flexibility and mobility: what's the difference? Flexibility is one of the five core motor skills and is therefore important for holistic health of body, mind, and soul. If your entire body is flexible, this also affects your way of thinking and the carousel of thoughts in your head. In everyday language, we often use the words "agility" and "flexibility" to mean the same thing. Strictly speaking, these are two different things. What is mobility? By mobility, we mean the movement of the joint (i.e., the manner in which it moves). The joint must be able to move without restricting the surrounding tissue. Therefore, the strength of the tissue plays a major role. If it is not strong enough, injuries can occur. If someone suffers an injury, they can no longer use the joint to its full extent. Furthermore, the body parts that play a role in the overall movement are affected. For example, if you need your upper arm to rotate your shoulders, an injury to your elbow can limit movement. What is flexibility? It can influence mobility. However, the reverse is not true: mobility does not affect flexibility. If a muscle is not flexible, mobility can suffer. In other words, you can remember this: Flexibility refers to the length of a muscle. Mobility, on the other hand, refers to the range of possible movement. Can yoga improve your flexibility? In general, it can be said that Buddhist asanas can make your body more flexible. Of course, this always depends on the practice you perform on your mat . Acro yoga, for example, is considered a type of yoga that can increase your flexibility. If you want to optimize your flexibility and body strength, you can try Budokon Yoga. Unlike other yoga styles, this combines typical asanas, bodyweight exercises (calisthenics), and martial arts (full-contact combat sports). In addition, more common yoga styles provide more flexibility and mobility, such as yoga exercises from Vinyasa Yoga, Ashtanga and Yin Yoga. What are the basics of flexibility training? Especially as a beginner, it is important to follow certain principles: You can identify your pain threshold and push yourself to it. If you feel the corners of your mouth no longer relaxed, then you've probably reached that threshold. It is important that you stretch slowly – while sitting on your meditation cushion , lying down or standing. The stretch should be done to the point where you reach the threshold of pain – only then can the effect take place. What are essential stretches? There are different ways you can stretch your shoulders, hips, arms, back, legs, and other parts of your body. a) Static stretching With this stretching exercise, it's important to place your muscle in a certain position, thereby stretching it. Then you stay in that position for about 20 seconds. b) Dynamic stretching This briefly activates the muscle and mobilizes the joints. This prepares the muscles for other, more challenging movements. c) Isometric stretching This type of stretch is characterized by the fact that the muscles involved in the movement work against the stretch. This tenses the muscles so that the tension is simultaneously reduced. d) Active-static This is also a static stretch. In this type of stretch, the antagonist muscle is used. However, the asana is followed by relaxation. e) Passive-static You'll need a partner or external support for this stretch, so it's a great option for partner yoga. Which yoga exercises help you become more mobile and flexible every day? If you want to work efficiently on your flexibility, you should practice the following asanas daily. 1. Dancer For beginners, performing this yoga pose may be challenging, as you'll need to have some balance training. This asana is perfect for developing your balance. At the same time, it stretches your leg muscles and back. You stand upright on one leg, stretching the other leg back and taking the foot in your hand. The other arm is extended forward while you maintain balance. 2. Seated forward bend This pose is very popular for relaxing and improving flexibility at the same time. You sit on your bottom and stretch your legs forward. Your upper body is directed downward, while your hands touch your feet. If you can't reach that far forward, it's okay at all—just grab whatever you can, your knees, your lower legs, etc. This posture ensures that your legs and back are sufficiently stretched. 3. Arch For this pose, lie on your stomach and bend your legs. With your feet in the air, your arms pointing behind you. Grab your feet with your hands, bending your upper body and legs like a bow. If you practice this asana regularly, you can stimulate your metabolism and stretch the front part of your body. 4. Shoulder stand To improve your hormone release, you can do the shoulder stand. You lie on your back and raise your legs in the air. You support yourself on your hips, with only your head, shoulders, and neck on the floor. This pose takes some getting used to at first. However, if you practice it regularly, you'll notice that it can make a difference in your well-being and the intensity of the stretch you can achieve. This exercise stretches your cervical spine and promotes flexibility in your spine and neck. Have you ever done any stretching and flexibility exercises? If so, what's your favorite?
pexels-photo-4056535

Original gift ideas for people who do yoga

by Nick on Nov 07 2023
Yoga is more than just a physical activity; it's a philosophy, a way of life, and a journey of self-discovery. Giving a gift to a yogi requires careful consideration. Whether you're shopping for a beginner or an experienced yogi, here are some original gift ideas sure to delight. Eco-friendly yoga clothing: style meets sustainability Yoga teaches us mindfulness—not only for ourselves, but also for our environment. In this sense, ecologically produced and reusable yoga clothing is more than just a fashion statement. It combines functional design with sustainable materials that benefit both the earth and the wearer. From breathable bamboo T-shirts to recycled leggings, eco-friendly yoga clothing offers comfort during practice while giving you the good feeling of making a positive contribution to our planet. Reusable clothing, in particular, helps reduce consumption and extend a product's life cycle, which is in line with the yoga philosophy. Sustainable yoga water bottles: Hydration with awareness Hydration is an essential part of yoga practice, and a high-quality yoga water bottle is a gift that's both useful and thoughtful. Instead of using traditional plastic bottles, yogis can care for both their bodies and the environment with stylish and sustainable water bottles made from materials like stainless steel or glass. Many of these bottles are not only practical and eco-friendly, but also beautifully designed, with yoga-inspired motifs or calming colors that reflect the aesthetics of yoga. Some even feature integrated crystals designed to energetically charge the water and complement the practice. Such a reusable water bottle accompanies the yogi not only during practice but throughout the day, reminding him of the importance of hydration and mindfulness and serving as a lasting symbol of the connection between personal care and environmentally conscious action. Gemstone Yoga Malas: Energetic companions for meditation and everyday life Malas, the traditional prayer beads , have been an important tool for meditation and spiritual practices for centuries. Today, however, many malas combine traditional meaning with gemstones. Each stone has its own unique energy: rose quartz can open the heart, amethyst can strengthen intuition, and lapis lazuli can expand consciousness. A handcrafted mala, selected based on the energetic needs of the recipient, is not only a powerful meditation tool but also a fashionable accessory that can be worn everyday. It is a gift that combines both beauty and meaning. Aromatherapy sets for meditation: A fragrance experience for the senses The power of scent is often underestimated, but it can work wonders in meditation and yoga. A carefully selected aromatherapy set can enhance the quality of meditation by calming the senses and focusing the mind. From relaxing lavender to refreshing citrus scents to grounding cedarwood tones, there's a wealth of essential oils and incense sticks specifically designed for meditation. Many sets also come with stylish diffusers or candle holders that complement the ambiance of a meditation space. Such a set is not only a gift for the mind but also a feast for the senses. Inspiring Literature: A Window to New Horizons The world of yoga is home to a rich literature that goes far beyond mere exercise instructions. It offers deep insights into millennia-old philosophies, accounts of modern practitioners, and scientific studies on the benefits of yoga. A well-chosen book can help readers take their practice to a deeper level or discover new perspectives. From timeless classics like "The Yoga Sutra of Patanjali" to contemporary autobiographies of renowned yogis, inspiring literature can be an invaluable gift for the mind and soul. Yoga retreat or workshop voucher: A journey to yourself In our hectic world, many are looking for a break, a place where they can rejuvenate and delve deeper into their yoga practice. A voucher for a yoga retreat or specialized workshop can provide just that gift of peace and immersion. Away from everyday life, perhaps in an idyllic mountain village or on a quiet beach, retreats allow you to practice, meditate, and get to know yourself better under the guidance of experienced teachers. For yogis who want to work specifically on their yoga practice, workshops that teach specific skills or techniques are just the thing. Here, advanced asanas or specialized forms of meditation can be practiced. Personalized meditation cushions: comfort with a personal touch A meditation cushion is often the silent center of a meditation practice. It provides stability, comfort, and helps maintain proper posture during meditation. But a personalized meditation cushion can take this to a new level. Through custom embroidery, color choices, or even adjustments in terms of filling and firmness, the cushion becomes a unique companion. It can serve as a symbol of the uniqueness of each meditation moment, providing physical and energetic support. Conclusion Giving gifts often requires thoughtfulness and insight into the recipient's needs and preferences. For people who practice yoga, it's not just about the physical practice but also a holistic approach to life. Whether you're giving something tangible or an experience, the gift ideas above are sure to bring joy and enrich the recipient's yoga journey.
Eka pada galavasana - die fliegende Taube

Eka pada galavasana - the flying dove

by Nick on Nov 02 2023
Yoga teacher is helping young woman to make asana poses at gym. When practicing Eka Pada Galavasana, the key is to give and receive. You draw energy toward the center of your body and simultaneously move energetically backward and forward from the center until you achieve a sense of balance and equilibrium. This pose is also known as the flying pigeon pose. Below, you'll learn how to perform it, what to pay attention to, and what positive effects you can achieve. Eka pada galavasana - How to perform the flying pigeon pose? You begin the yoga exercise standing up . Your feet are hip-width apart and your toes pointing forward. Bend forward, lower your upper body and place your hands shoulder-width apart on the floor. Keep your fingers spread and your arms bent. Bend your knees so that your hips and elbows are down. Then you lift your left leg off the floor. With your knee still bent, place it in the crook of your left arm and your left foot in the crook of your right arm. After that, you have to balance your body weight. As you do this, slowly move forward and lift your right leg into the air. Straighten your right leg. Stretch your neck and hold your head as high as possible. Stay in the asana for a few seconds. Then bring the leg back to the floor and end the asana. After that, you switch sides. What effects can you achieve with Eka pada galavasana? With this yoga exercise, you can significantly strengthen your arm muscles and wrists. Your neck, shoulders, and core will also be strengthened if performed regularly. The same applies to the back of your legs. The flying pigeon pose opens your hips. You can improve your balance and sense of equilibrium. The pressure of your foot against your stomach acts like a massage of your abdominal organs. This can stimulate digestion and help expel air from your body. Eka pada galavasana can tone your abdominal muscles. It can also improve concentration. When performed regularly, this pose boosts self-confidence and a sense of adventure. What should I keep in mind when doing Eka pada galavasana? When performing this yoga pose, make sure your shoulders are not tense and that your outstretched leg is active. At first, it will be a little difficult to maintain balance when you raise your right leg. But be patient; as you gain more confidence, it will become easier. Once you're balancing on one leg, make sure you straighten the leg that's in the air. Don't let your head hang down. Generally, enter the pose very slowly. If you feel pain, stop and come out of it. This yoga pose is not recommended for people suffering from hand arthritis, carpal tunnel syndrome, or other wrist problems. People with shoulder, knee, or hip problems should also avoid this pose. Conclusion These were the tips on how to perform Eka pada galavasana correctly and what to pay attention to. It's an arm balance. With the front leg in a position similar to the pigeon pose, the arms are in a deep push-up position, and the other leg extends back and upwards. The flying pigeon pose requires flexibility, strength, and skill. Don't perform it mindlessly, but consciously. You'll experience clarity and joy while doing it. Express it externally and feel good about it. Image © fizkes / 123rf.com
pexels-andrea-piacquadio-3779750

Pure relaxation: Yoga for connoisseurs

by Stefan on Oct 31 2023
Yoga is a wonderful way to relax the body and mind. It's an ancient practice originating in India and has enjoyed widespread popularity worldwide in recent years. Yoga offers numerous benefits for health and well-being. It helps reduce stress, improve flexibility, and increase concentration. The best tools for yoga For many people, yoga is a way to keep fit, but also to find peace and relaxation. While some yoga practitioners meditate afterward, others retreat and treat themselves to a drink or other stimulant. Former smokers, in particular, find balance through yoga and are ideally equipped with Snuscorp products to help them stay smoke-free. To make the yoga experience even more enjoyable, various props are available. A yoga mat is an essential tool for providing a stable and comfortable surface. It provides good cushioning and prevents slipping during exercises. A yoga mat should be non-slip and easy to clean. In addition to a yoga mat , yoga blocks can also be used to assist with stretching and find proper alignment. Yoga blocks are available in a variety of sizes and materials and can be customized. They are especially helpful for beginners or those with limited flexibility. Another commonly used aid is yoga straps. These help deepen the stretch and increase the range of motion. Yoga straps are usually adjustable and can be adapted to individual needs. Yoga for connoisseurs is a wonderful way to relax body and mind. With the right props, the yoga experience can be made even more enjoyable. Whether you're a beginner or an experienced yogi, yoga offers everyone the opportunity to relax and enjoy the moment. Relaxation for body and mind Yoga is not only a physical activity, but also a spiritual practice. It's about harmonizing body and mind and achieving deep relaxation. For those who enjoy it, yoga offers the opportunity to fully focus on the moment and leave everyday stress behind. Through the various yoga poses (asanas), the muscles are stretched and strengthened, while simultaneously calming the mind. Conscious breathing plays an important role in relaxing the body and calming the mind. Yoga for connoisseurs can be practiced in various forms, such as Hatha Yoga, Kundalini Yoga, or Yin Yoga. Each form has its own focus and techniques for achieving deep relaxation. It's important to find a yoga practice that suits your individual needs and preferences.
benefits of Yoga

10 Benefits of Yoga

by Stefan on Oct 29 2023
The main benefits of yoga for body and mind The asanas from Buddhist teachings have a variety of effects on the body: Yogis report effects on body, mind, and soul. Do you know that feeling – you feel tired, exhausted, and completely disconnected from yourself? In this case, regular practice of Kundalini Yoga, Hatha Yoga, Ashtanga Yoga, Yin Yoga, or Vinyasa Yoga could be beneficial. In this article, we explain the 10 most important benefits of flow for your body and mind. Prepare to be amazed. 10 Benefits of Yoga for Body and Mind If you have a stressful daily routine and want to make the most of your breaks or free time, you should definitely incorporate yoga on your favorite mat . The following section provides all the necessary information. 1. Improved mobility and flexibility Sitting in front of a computer usually has negative effects on the body. The lack of exercise leads to rust over time. In this case, yoga is a good solution. The various asanas help you become more mobile and flexible. The exercises in Yin Yoga, for example, are specifically designed to stretch the body. 2. Reducing stress and tension The asanas have different effects depending on the yogi. Nevertheless, many report a reduced sense of stress and less physical tension. Those who are under pressure all day should incorporate the asanas daily to strengthen their inner balance. The reason this practice is so effective is that yoga exercises have a direct influence on the autonomic nervous system. During the exercises, you also focus on your breathing, which in turn affects your perception. Your breathing slows down, and tension throughout the body decreases. 3. Increase endurance and muscle strength Depending on which yoga exercises you practice, you can both bring relaxation into your stressful everyday life and strengthen your entire system at the same time. Muscles are stressed and strengthened during any physical activity. For example, if you practice a strenuous Ashtanga or Vinyasa Flow, you can be sure that your muscles will build with regular practice. Your strength will increase, and your endurance will also improve. The latter can be built up particularly through brisk sun salutations. If you're more focused on strong abdominal muscles, the upward-facing boat pose (Ado Mukha Navasana) can be a good option. Locust or bird pose will help you build your back. Warrior poses (I and II) are ideal for training your legs. 4. Improved breathing abilities If you decide to practice yoga regularly in your life, you can expect your breathing to improve as well. Breathing is a key aspect of the practice. Each pose has the right timing for inhaling and exhaling, meaning you focus on conscious breathing. In the stresses of everyday life, we often breathe too shallowly, meaning our bodies aren't supplied with enough oxygen. During a yoga flow, however, a yogi focuses so intensely on the breath that the entire body, all organs and cells, are supplied with sufficient oxygen. 5. Increased concentration skills If you often struggle with a lack of concentration, yoga is a good way to change this. When you practice a yoga flow, you consciously surrender to the moment. Your brain can be relieved, thus increasing your focus on what is essential. If you can concentrate on something specific with the help of yoga, you can implement this in your everyday life. Those who manage to focus their energies, actions, and abilities achieve much better results with significantly less effort. If, on the other hand, your focus is very scattered, it is not uncommon that you can hardly concentrate and achieve poor results. A subsequent meditation on your cushion can further increase the calm in your body and mind. 6. Increase self-confidence Self-confidence means having faith in yourself, knowing what you're doing, and knowing that your actions are effective and have an impact. Practicing yoga regularly can potentially boost your self-confidence. You know how your body feels and notice improvements. At the same time, you're connected to yourself, allowing you to trust yourself and your body. Furthermore, your connection to your own voice is strengthened. 7. Stabilized blood pressure Many people suffer from various physical complaints. One of these is high blood pressure, which can sometimes lead to other symptoms. Yoga can help support your blood pressure. When you are calm, your blood pressure drops. Because yoga has a direct effect on your stress levels, you can expect high blood pressure to drop again. Of course, this should be discussed and clarified with a doctor. 8.Improved sleep rhythm If you have trouble falling asleep, it could be due to various factors in your life. In this case, you should examine what's keeping you awake. Is it thoughts that are weighing on your mind, worries that are weighing on your mind, eating too much before bed, or the wrong room temperature? Ask yourself what the cause is and change it. For many people, it's the swirling thoughts that disrupt their nighttime rest. Yoga is effective in calming the chaos of thoughts and thus optimizing falling asleep and your overall sleep rhythm. To increase the effect, you should practice Yin Yoga and relaxing postures, including Pranayama (breathing exercises). 9. Strong immune system When your mind and body are in harmony, this has a direct effect on your immune system. If you want to stay healthy, you should exercise your body daily. Yoga is a great way to keep yourself fit and vital all year round. 10. Increased happiness and well-being as well as improved vital energy Do you want to do something for your psyche and finally feel happier and more fulfilled? Then Buddhist asanas are the perfect way to connect more with your body and feel relaxed and carefree. Through yoga, you can realize that you don't need anything external to be happy. You focus on your inner self and strengthen your connection to yourself. This automatically leads to a heightened sense of happiness and an improvement in your well-being. You'll also be able to perceive your energy much more clearly. This is especially achieved with the help of various exercises from Kundalini Yoga. Using special asanas, you move your life energy from your root chakra to your head. This leads to increased vital energy throughout your entire system. Conclusion Yoga has a significant impact on the body, mind, and soul. Therefore, you should incorporate the exercises into your daily routine to maximize its effectiveness and benefits—especially if you have a weak immune system, a lot of stress during the day, and struggle to concentrate. Do you practice yoga regularly? If so, what benefits can you confirm?
Yoga und Alter

Yoga and Age

by Stefan on Oct 17 2023
Yoga and aging: How can yoga help you stay healthy and vital as you age? No matter your age, you can theoretically practice yoga your entire life—whether you're 50, 60, or 70. As long as you feel vital and fit enough, the asanas from Buddhist teachings are ideal for staying physically, mentally, and spiritually fit. The advantage is that this is a form of exercise that has a holistic effect on your entire system. This article will show you the most important benefits and effects on your body, mind, and soul. You'll also learn what you should consider as a beginner. 1. Introduction: Why yoga is a good choice for older people Older people who want to be more active can practice yoga exercises daily. Thanks to the various styles, everyone can find something suitable for themselves. If you belong to the older generation and desire more energy and vitality, you can start with yoga – you will quickly notice the positive effects of yoga practice on your quality of life. Many yogis notice that they become more flexible and stronger. Therefore, yoga is an ideal way to shape, stretch, and mobilize the entire body, even in old age. 2. The effects of yoga on the body and mind of the elderly Everyone needs exercise. Even older people shouldn't just sit at home all day and barely move. Depending on the physical ailments, numerous yoga exercises can be performed without any problems. Senior yoga naturally takes age-related ailments into account. Those who practice yoga exercises daily for a while will notice the following changes: Yin yoga makes you feel more at peace with yourself. Furthermore, these long-held poses allow you to find your center, strengthen your body's flexibility, and loosen your fascia. Of course, the exercises also help you to be more coordinated. Some age-related symptoms can diminish and be reduced. If you are looking for relaxation, Yin Yoga or other slow yoga styles are perfect for finding peace. Vinyasa Yoga helps you strengthen your muscles and improve your fitness. 3. Which types of yoga are best for seniors If you want to start practicing yoga as you age, you should be clear about what you want to achieve. Each yoga style has different effects on the body. Yin yoga, for example, is particularly suitable for seniors who are no longer as flexible and want to improve this. Vinyasa yoga can be an ideal routine if you want to increase your endurance and vitality. You can also incorporate Hatha yoga into your yoga routine. Strenuous styles like hot yoga or power yoga should be avoided unless you are very fit. In the following section we will show you some ideal positions on the mat : Cat Pose (Marjaryasana) : This exercise is part of the well-known Cat-Cow Pose. Here, you stand on all fours and round your back. Warrior Pose (Virabhadrasana) : In this asana, you stand with one leg forward and the other back, your knee positioned over your heel, and your heels aligned. Lower your upper body and hold this position. Your arms can either be raised high in the air or you can hold one arm forward and one back. Child's Pose (Balasana) : If you want to relax and let go, try Child's Pose. Here, you squat down and bend your upper body forward. Your legs are on the floor, and so is your upper body. Your arms point forward. The entire Sun Salutation exercises are ideal for training endurance, strength and mobility. 4. What should you keep in mind when starting yoga classes as a senior? If you're looking to start your yoga practice but are still a complete beginner, that's okay. The first step is to consciously decide to pursue this path and stick with it. Before you begin, please note the following points: Yoga can be just as strenuous as regular exercise. Therefore, you should have all your physical conditions checked out first to ensure you're allowed to practice yoga. Your doctor can explain which areas of your body you should avoid. Because yoga is so versatile, you can practice asanas that engage other parts of your body and don't overtax your weak points. Start slowly and progress. Many yogis want to do the most challenging exercises right from the start. This isn't advisable, especially as you get older. Always pay attention to your body and its reactions. Get a comfortable, non-slip yoga mat, a comfortable meditation cushion , and a blanket for shavasana and meditation. Comfortable clothing is also necessary to be able to perform all the exercises smoothly and without constricting your body. Ideally, you should sign up for a class specifically geared toward seniors. This way, you can learn all the poses correctly from the start, thus avoiding mistakes, sprains, or other physical problems. The yoga instructor will show you what to pay attention to and explain everything so you can implement it effectively. 5. How can you maximize the benefits of yoga as you age? To intensify the effects of yoga practice, the following tips apply: You should definitely pay attention to your diet. If you eat a balanced, healthy, and nutrient-rich diet, you'll automatically notice it in your fitness. Certain exercises will be much easier with a well-nourished body. Regularity plays a key role. That's why it's even more important that you set aside at least 15 minutes each day for your practice. Be sure to include your breath. If you breathe as directed in the video or by your yoga teacher, you will become even more relaxed and calm. Practice different styles so that you engage your entire body. Once your entire body is strengthened, you can move on to increasingly difficult exercises. 6. Conclusion: Why yoga is an ideal way for seniors to stay fit! As you can see, yoga is a holistic tool for bringing your body, mind, and soul into alignment and harmony, even as you age. This means that through this practice, you invite greater well-being, balance, and vitality. Your body is strengthened, mobilized, and stretched at the same time. Incorporating your breath ensures that you are more relaxed and calm. The more often you practice yoga, the faster you will see and feel the results – and this works even beyond the age of 50. Because the asanas are gentle, powerful, energetic, and dynamic, you get your entire circulation going. Are you a little older and have you practiced yoga before? If so, what are your experiences?
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Dextrose: Natural energy for body and mind

by Stefan on Oct 13 2023
Dextrose, often known as grape sugar, is a simple sugar that occurs naturally in many foods. For many, it provides a quick source of energy, especially in moments when the body and mind need an extra boost. But how exactly does dextrose work, and why is it so effective as an energy source? Dive with us into the fascinating world of this sugar. A sweet insight into nature You may know it as glucose, but did you know that dextrose is scientifically recognized as one of the most efficient monosaccharides—simple sugars? It's far more than just a sweet temptation in your favorite fruit. This natural sugar, found in many fruits, honey, and even some vegetables, has a remarkable ability: the human body can rapidly metabolize dextrose, allowing it to enter our bloodstream directly as glucose. This rapid conversion makes it a sought-after ingredient in many dietary supplements and emergency solutions. The turbo for brain and muscles We all know the feeling: our thoughts seem to be stuck, our concentration wanes, and a mental sluggishness settles over us – often referred to as “ brain fog .” In such moments, our brain, whose main energy source is glucose, craves a boost. Dextrose, thanks to its rapid conversion in the body, can help. By consuming dextrose, blood sugar levels are quickly raised, allowing brain fog to dissipate. But that's not all: Muscle cells also benefit from this quick energy source, especially after an intense workout . Whether it's to combat mental sluggishness or promote physical regeneration, dextrose offers support. More than just energy While sugar often gets a bad rap, dextrose shows that it has more to offer than just empty calories. In emergency situations, especially for diabetics, dextrose can be a lifesaver by rapidly raising blood sugar levels. After strenuous workouts, it can help replenish glycogen stores in combination with protein, thus promoting faster recovery. And in a medical context? Hospitals administer it intravenously to both prevent patients from dying of thirst and stabilize blood sugar levels. Dextrose is definitely not just a sweet additive, but also a medical all-rounder. A pleasure with responsibility As with many wonderful things in life, dextrose is all about the right amount. While it may be a great energy booster , excessive consumption can send blood sugar levels into a rollercoaster-like pattern, causing fatigue and dizziness. Furthermore—and this is something we should always be aware of—excessive sugar consumption can contribute to long-term health problems. Therefore: Enjoy dextrose, but do so consciously and in moderation. Responsible use allows you to reap its benefits without taking risks. Conclusion Dextrose, as a natural energy source, offers numerous benefits for both the body and mind. It can be a great help in situations where you need a quick energy boost. At the same time, it's important to be aware of the potential drawbacks and enjoy it in moderation. Maintain a balanced diet and use dextrose only when you really need it. This way, you can maximize its benefits without harming your health.
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How yoga and meditation can strengthen the psyche

by Stefan on Oct 08 2023
Modern lifestyles present many of us with challenges. Stress, burnout, and anxiety are just some of the psychological problems people suffer from. While there are many ways to address these challenges, yoga and meditation have proven to be effective tools for strengthening the psyche. But how can these ancient practices help us today? Bringing body and mind into harmony One of the most remarkable goals of yoga is to establish a deep harmony between body and mind. This isn't just about flexibility or physical fitness—it's a journey of self-awareness. As you twist and turn in various asanas (yoga poses), you'll learn not only the limits of your body, but also those of your mind. With every pose you assume, as well as every conscious breath you take, you build a bridge between physical sensation and mental presence. It's about listening, accepting, and challenging. For example, if you hold a pose that's particularly challenging, you learn to cope with discomfort, breathe, and respectfully recognize your limits. Calm the mind through meditation Meditation, often misunderstood as simply "doing nothing," is actually a profound exercise in self-reflection and the mind. When you meditate, you don't try to stop or control your thoughts. Rather, you learn to observe what's going on in your mind without judgment. Over time, you develop a skill called "metacognition," awareness of your own thinking. This means you'll begin to see your thoughts and emotions from a bird's eye view, rather than being swept along by them. You learn to gaze upon the stormy sea of your mind like a silent observer, watching the waves come and go without being swept away by them. In this calm state of meditation, you often find answers, clarity, and above all, peace. Developing emotional resilience Emotional resilience is more than just "making it through" difficult times. It's the art of learning from challenges, recovering quickly from setbacks, and even emerging stronger. In today's hectic world, where we are constantly confronted with external demands, yoga and meditation can help us center ourselves internally. For those who are confronted with sudden bouts of anxiety or uncertainty, a panic attack test can provide insight into the intensity of these feelings. Regardless of the results of such tests, yoga and meditation teach us to observe our emotions without hasty judgment using targeted breathing techniques and mindfulness exercises. With time and practice, challenges are no longer seen as insurmountable obstacles, but as opportunities for growth The power of community At a time when many people feel isolated or alienated, the communal practice of yoga and meditation offers a lifeline. It's not just the individual experience on the mat or meditation cushion that counts, but also the shared experience with like-minded people. Community classes or retreats create a space of acceptance, listening, and mutual understanding. People share not only physical and spiritual experiences, but often also life stories and perspectives. The scientific perspective It is fascinating how the ancient practices of yoga and meditation are supported by modern scientific research today. Numerous studies have examined the positive effects of these techniques on the brain and psyche. For example, neuroscientific research has shown that regular meditation can actually change the structure and function of the brain. Areas associated with self-awareness, empathy, and emotion regulation often show increased activity and density. Research has also confirmed that yoga can significantly reduce cortisol levels, a hormone released in stressful situations. Conclusion Yoga and meditation are more than just physical exercises or relaxation techniques. They are tools that can help you strengthen your psyche and develop a deeper understanding of yourself. The benefits are evident on both a personal and scientific level. Whether you're looking for inner peace, want to manage daily stress, or simply want a way to connect with your inner self, yoga and meditation can help you live a more fulfilling, healthier, and happier life.
Warum deine Terrasse die perfekte Alternative zum Yoga-Studio ist

Why your terrace is the perfect alternative to a yoga studio

by Nick on Sep 25 2023
Sometimes paradise really is right on your doorstep. Especially now, at a time when your home is increasingly becoming a place of retreat and relaxation, it's clear that you don't necessarily have to go to a specialized studio to practice yoga. Your own patio could prove to be the perfect place to harmonize body and mind. Learn why your patio could become a yoga oasis. Direct connection with nature Practicing yoga on your own patio allows for a direct connection to nature, which can be both renewing and refreshing. Another benefit would be a patio cover from Renson, which allows you to practice outdoors even in light rain or strong sunlight while still enjoying the natural surroundings. You can enjoy the cool morning breeze, the warm afternoon light, or the peaceful starry sky at night. The natural sounds of birds, rustling leaves, or flowing water can serve as soothing background music for your practice. Flexibility in scheduling When you move your yoga practice to the terrace, you enjoy unparalleled scheduling flexibility. You're not tied to the fixed times of yoga classes and can structure your practice according to your own rhythm. Whether early in the morning to start the day energizing or late in the evening for relaxation, you have the freedom to plan your yoga sessions to fit perfectly into your daily routine. This flexibility can also help your outdoor yoga practice become a consistent and regular habit, helping you live a more balanced and harmonious life. Personal and individual space Your terrace offers a personal and individual space where you can tailor your yoga practice to your liking. Here, you can create your own personal oasis of calm, decorated with plants, candles, or other elements that create a calming atmosphere. The opportunity to create a personal sanctuary where you feel comfortable and safe can add a whole new dimension to your yoga practice and help you establish a deeper connection with yourself and your surroundings. Economic benefits Another aspect that shouldn't be neglected is the financial aspect. Yoga studios can sometimes be quite expensive, especially if you attend classes regularly. By using your patio as a yoga space, you can save a lot of money, which you can instead invest in high-quality yoga equipment or workshops to deepen your knowledge. Promoting creativity and self-discovery On your patio, you are the master of your own yoga practice. Without the guidance of a teacher, you can explore for yourself which movements and positions feel best for your body. This could be a way to foster your creativity and develop a practice specifically tailored to your needs and goals. In addition, self-guided practice on your patio gives you the time and space to learn more about yourself, which can lead to self-discovery and inner peace. Conclusion Your home patio can easily become a sacred space for your yoga practice, offering numerous benefits. From the immediate connection to nature and scheduling flexibility to fostering creativity and self-discovery, your patio offers a rich and fulfilling alternative to the traditional yoga studio. Furthermore, the financial aspect and the opportunity to create a more personal and customized space can help make your yoga practice both more sustainable and personally enriching. There's no question that practicing yoga on your own patio can be a refreshing and renewing experience worth exploring. It's time to roll out your yoga mat, open the patio door, and embark on a journey of self-discovery and wellness that begins right outside your front door.
Yoga für die Stimme

Yoga for the voice

by Stefan on Sep 22 2023
Yoga for the voice: How yoga can help strengthen your voice! The sound of your voice depends, among other things, on your mood. Did you know that? It's certainly an interesting fact, and it means you can intentionally influence how it sounds. This is especially true because it reflects emotions and resonances. This is how the sound changes. Learn how you can use yoga to strengthen and improve your voice in this article. The importance of the voice We humans communicate with our own voices; each individual has a unique style. Animals, just like humans, can communicate using tones, sounds, and noises. We have the ability to use an almost infinite repertoire of languages, sounds, and tones. If you speak and feel insecure or annoyed, the person you're speaking to will usually recognize this pretty quickly. Your mood will be quickly conveyed. Every voice is unique and no two are alike—much like a fingerprint. It is directly connected to the body, mind, and soul. The larynx is responsible for producing the voice. It is freely suspended and located between the pharynx and the oral cavity. How can yoga affect the voice? Anyone who has already practiced various asanas on the mat knows the importance of Buddhist teachings for holistic health and the harmonization of body, mind, and soul. But that's not all—yoga can do even more. There are various techniques for harmonizing your voice. Furthermore, Buddhist physical exercises are often part of holistic vocal training. Simply put, speaking or singing clearly requires a large lung capacity. You can achieve this by regularly practicing breathing exercises. At the same time, this generates the vital energy you need for a pleasant singing or communication experience. Useful breathing exercises to train your voice! Those who practice breathing exercises regularly will certainly notice that their voice sounds firmer and more beautiful. Kirtan singing (the singing of spiritual songs from the yogic Indian tradition) will also help with this. Everyone has their own individual pitch at which speaking is easy and effortless. However, if you practice speaking or singing in higher or lower pitches, you need to do so with the appropriate effort. This means you'll have to put in significantly more effort. Helpful breathing technique If you want to optimally support your vocal potential, you can sit on your meditation cushion daily and perform breathing exercises. The positive effect is that your voice is optimally prepared for the demands of singing. If you breathe in and out deeply, you will notice that the interior space of your body becomes significantly wider. Another benefit of pranayama is that you supply your body with more oxygen, thus improving your overall circulation. It can also strengthen the respiratory system and train the diaphragm—which is beneficial for singing. A great breathing exercise is Ujjayi breathing , which produces the familiar snoring sound. This occurs by consciously closing the glottis. This breathing technique is often practiced during various yoga sessions. By controlling the vocal cords, breathing can be easily regulated. Three-chakra method of voice training In addition to pranayama exercises, there is another technique: By connecting the three areas (throat, heart, and belly), you can adjust, strengthen, and improve your voice. The abdominal chakra is where the power to speak develops. Therefore, it is advisable to practice abdominal breathing daily. The heart chakra is where emotions reside. This means that joy or pain is channeled from there into the tone. The chest must always be open. You can achieve this with certain heart-opening poses (such as the bridge, etc.). The throat chakra is responsible for transmitting prana – this is how the voice develops. The power for voice creation develops in the stomach, is influenced by the emotions in your heart space and expressed through your throat. What sounds can you use to stabilize yourself? To energize your entire body, mind and soul, you can use different sounds. For example, the primal sound "AUM" is considered ideal for grounding you and making you feel better. First, focus on the inhalation and then, as you exhale, on the vowel "A." Repeat this a few times, then move on to "U" and "M." Physical asanas for a better voice In addition to pranayama and reproducing sounds, physical exercises are also important for improving the voice. It is important that you focus on opening the chest. These asanas can support you: a) Fish (Matsyasana) Lie on your back and raise your upper body. Your arms stabilize this position while you open your chest. The top of your head rests on the mat, as do your legs, buttocks, and forearms. b) Cobra (Bhujangasana) Here, you lie on your stomach on the mat and open your chest. Your forearms rest on the floor. Your chest is bent forward, and your forearms press toward the mat. These exercises can help you optimally prepare your chest for breathing techniques. Have you already tried these breathing exercises or postures to train your voice? If so, what were your experiences?