Yoga BLOG
by Nick
on Sep 08 2023
Yoga and the Mind Yoga is good for the mind—and certainly one of the reasons why many people practice it. Some prefer the more physical Hatha Yoga or even Power Yoga ; others love Kundalini Yoga , which also incorporates intensive breathing and even singing. The particular style is a matter of personal taste. You are also free to try other forms of yoga every day, or to incorporate meditation and breathing exercises . This takes up very little time and can open up entirely new spaces within yourself.
Physical exercise reduces stress
Whatever you choose, you'll feel better both physically and mentally. Physical yoga is like moderate exercise, and as we all know, it can make you happy; in any case, it's healthy for the body and increases contentment. In this respect, yoga, through the strenuous asanas alone, helps reduce stress and cope better with everyday worries. All you need is a simple mat ; of course, it can also be a beautiful one to make you feel even more comfortable (our tip: get one as a gift!). Or you can take a rainbow mat—after all, favorite colors are wonderful mood boosters.
Breathe calmly
Other types of yoga exercises calm your mind very quickly, even for beginners. It's not for nothing that we spontaneously advise agitated people to take a deep breath first. This can be achieved with calming yoga breathing exercises. Among them are very simple ones that encourage deep breathing into the lungs, sides, and abdomen; others involve nasal or tongue-and-mouth breathing – in either case, you need to concentrate; and this will calm your agitated senses. Focus and mindfulness – these are appropriate keywords, and not just for breathing. Perhaps you know the feeling of flow we experience whenever we are completely present with ourselves and the task at hand. We literally lose track of time, are awake and yet somehow lost – and then feel relaxed and happy. This can also be achieved through yoga.
Block out the world for a moment
Even simple meditation helps and is not difficult to learn. It focuses your attention on one point or lets your thoughts wander. Choose a comfortable meditation cushion or sit on a chair . Your eyes are half or completely closed and at first you just sense the peace and quiet of the room. Simply listen to the sounds of your surroundings, don't judge them: hear the children on the street, a passing car, birdsong or your peacefully running washing machine. Try your exercises outside and sit comfortably on a park bench, for example. Let yourself sink in, enjoy the quacking of ducks, the wind in the trees and the babbling of a brook. Wherever you are: in any case, within a few seconds you will feel your psyche recover. There is only you and this moment; for a few minutes or half an hour the rest of the world is unimportant. Don't let a cell phone ring disturb you (i.e. turn it off beforehand) and find a place where people aren't constantly walking past if you don't want to be suddenly spoken to and disturbed during your practice.
Yoga and more
But is this still yoga? Well, that depends on your interpretation. Meditation is a part of yoga, but it can also stand alone. If you want to relax permanently and also do something for your metabolism and blood pressure, yoga exercises of all kinds are a very good method. With breathing exercises and meditation, you simply have even more options for targeted relaxation in a very short time, even on the go. Relax this way, for example, in a park, on the train, or during a stressful company meeting—in other words, anywhere where you can't practice asanas. Image © tundephoto
by Stefan
on Sep 07 2023
Meditation and Concentration: Improve your focus
Everyday life requires us to be highly focused at all times – whether at school, work, or university. Countless external and internal distractions make it difficult for people to concentrate properly. This article shows you why meditation can help you focus more easily.
1. Overview of meditation and concentration
There are many different tips for improving your concentration. Regular meditation is at the top of the list. Experts have also found that a few quiet minutes help strengthen focus. This is because we arrive in complete silence, let our thoughts drift, and no longer pay attention to external factors.
2. Why it is important to focus on the essentials
The problem for many is that they focus on dozens of different things at once. At first, you might think this will help you get things done faster. However, this is a mistake. Anyone who finds themselves in the following situations can improve their concentration:
Performing different tasks simultaneously
Getting bogged down because there are too many to-dos in your head and everything is started in parallel
Problem concentrating on what is really important
Setting priorities
Once you know this, you can achieve better results and avoid distraction through increased concentration. Furthermore, with frequent repetition, your stress level will decrease.
3. How can you start meditating?
All beginnings are difficult. If you've wanted to start meditating for some time, but you've always made excuses or encountered problems, the following tips can help.
a) Instructions for correct breathing technique
When you meditate, silence isn't the only important thing. To reach the deepest level and truly feel yourself, breathing exercises (pranayama) are necessary. There are various breathing techniques that can be practiced depending on your preferences.
Breathe in and out deeply, concentrating on the breath flowing through your nose into your belly, and do the same when you breathe out.
Breathing techniques such as alternate nostril breathing, fire breathing or Wim Hof will bring you even more peace.
You'll see that starting with the right breathing exercise makes a big difference. Reciting a mantra (such as the Gayatri Mantra or Om) can also be supportive and increase your ability to calm down.
b) The best way to calm the mind and let go
As already emphasized, meditation is a beneficial way to do something good for yourself and bring calm into your system. The advantage is that even short meditation sessions can make a big difference. In addition to meditation, mindfulness is also very helpful. If you practice mindfulness during meditation, you can better integrate this state into your daily life – this allows your mind to focus on just one thing and let go of all unnecessary thoughts.
If it helps, you can write down all your thoughts and then release them again through visualization during meditation. To do this, you can imagine packing all the thoughts that no longer serve you into a box and then burning it in a fire.
c) Practice regularly to achieve the full effect
One of the most important points is that you meditate regularly. Especially at first, it can be difficult to sit down. Therefore, you should establish a pleasant ritual right from the start so that it's fun and you can enjoy the time for yourself. Combining yoga and meditation is helpful for landing in your body even more easily. Essential oils or incense sticks can also create an even more soothing atmosphere.
4. How can meditation help you improve your concentration?
Awareness of the great effect meditation has on the mind, body and soul is growing ever greater – especially in the brain, great effects can be observed.
a) Reduced distractibility and more focus on one thing
In these fast-paced times, our attention spans are becoming increasingly shorter. You'll notice this, for example, when you find yourself completely distracted again within just a few minutes. We can't completely change the external world, but we can manage to focus our energy and attention on one thing. This is why meditation can bring about a profound change in your life. During your practice, you can practice concentrating on a mantra, your breath, a sound, or a visualized image. This ensures that you can focus on one thing more quickly in everyday life.
Further tips:
Try to organize your outside space so that you are not constantly distracted, for example, putting away your mobile phone, turning off the TV, etc.
Practice this consciously every moment you can think of it. Ask yourself where your thoughts have been and consciously refocus them on the here and now. This will lead to more relaxation.
If you incorporate a few asanas on the mat (Hatha Yoga, Yin Yoga, etc.) every day, you can land even more in your body and let yourself fall into meditation even more easily.
b) Increase in endurance and mental resilience
Those who meditate daily and practice focusing their attention on themselves or something external (work, studying, etc.) will become more resilient over time. On the other hand, if you constantly have ten things on your mind, you won't have enough energy available for mental stress or challenges. All your energy dissipates and is no longer available for the truly important things. With a little practice, you'll notice that your resilience level increases significantly again.
5. Tips for better concentration
To improve your attention and concentration, the following tips will help you as a beginner:
a) Eliminate unnecessary distractions
Constantly being exposed to countless stimuli can make it harder for you to concentrate. Therefore, it's advisable to put away all distractions (such as your cell phone, distracting music, or the radio) during a concentration phase. If you're working on a computer, you can close the tabs you don't need.
b) Set goals and try to achieve them
To help you focus better on the here and now, it is advisable to write down a list of your goals before work, studying or doing homework.
What do you want to achieve in this hour/on this workday?
What's on the to-do list?
What needs to be completed today?
This way you can work through everything little by little and concentrate fully on it.
It is also recommended that meditators write a list of the things they want to do afterward – this way, these commitments are not constantly on their minds.
c) Use positive visualization techniques
Images created in the mind can affect mood and well-being. For example, while meditating on the cushion , you can visualize a beam of light flowing through your entire body, flooding it with love and calm. This promotes relaxation. You can also imagine your brain glowing with a golden light, which will help you concentrate better. You can also visualize yourself successfully accomplishing everything in your mind's eye, thereby inviting self-confidence. It's also great to focus on your third eye (located between your eyes) and send energy there to strengthen your intuition.
In the evening, it can be helpful to mentally visualize the past day to help you close it off on a positive note. These active techniques train your mind and focus.
Conclusion
Regular meditation has a profound impact on your concentration. First, it helps you be more present in the moment. Second, it also helps you let go of distractions more easily and focus on what's truly important.
A great final tip: In addition to these points, you should also pay attention to your diet. B vitamins can have a positive effect on brain health.
Do you meditate regularly? If so, has it had a positive effect on your concentration span?
Is yoga at home something for you?
by Nick
on Aug 12 2023
Yoga at home
Practicing yoga at home is a tempting idea, as it offers numerous benefits—especially if you're already familiar with it. Those who work shifts or long hours often don't have time to attend morning or evening classes. If you have small children and a busy schedule, the option of practicing yoga at home is all the more appealing: You dream of creating personal space for yourself and then working in peace. Finally having time for yourself!
However, this idea is deceptive if you're not consistent: It's best to train at home at specific times and make sure no one disturbs you during those hours. Your workout doesn't have to be long; maybe you only have 15 minutes in the morning; but if you do it several times a week, you can easily reach a total of half an hour, an hour, or even an hour and a half. So keep at it!
We have compiled a few points here to help you see more clearly whether yoga at home is suitable for you:
You can practice yoga at home if you
don't have time for a group
would like to practice with your children
already have previous knowledge of yoga or at least a very good body awareness
are disciplined enough
you can clear some space
find the peace and quiet you need for your exercises or demand it from your family
has a few utensils such as at least one exercise mat
Yoga at home has several advantages and (like most endeavors) some disadvantages:
Time : You practice whenever you have time, and only as much as you want. This saves you travel and fuel, and you're not committed to a routine that usually lasts 90 minutes. You can also practice smaller sessions several times a week instead of just attending one appointment.
However, some people cope better with a fixed weekly appointment; discipline at home is often lacking.
Costs : You save the often quite high course fees, and of course also travel costs.
To do this, you will need to purchase a mat, possibly blankets, pillows, clothing, and other equipment, as well as books and DVDs with instructions.
Teacher : Many people prefer to be instructed by a teacher rather than learning the instructions on their own at home. However, you'll then have to implement what's required in the class, even if it's not your style.
Skills : You only need to do exercises at home that you feel confident and comfortable with.
On the other hand, the challenge of trying new things is missing – unless you're curious (and cautious). You should definitely avoid exercises that put you and your body at risk – you need someone by your side to support you or tell you if your posture is correct (very few people own a large wall mirror at home).
Progress : Due to the lack of guidance, there is usually less progress, whether in performing a familiar exercise or in learning new ones with a higher level of difficulty.
The alternative: You create your own training plan.
Environment : It's not always easy to create a calm, neutral environment at home. Some people prefer to attend a class, partly to unwind. However, we offer several options for creating a dreamy, harmonious atmosphere: Try our wonderful candles, for example.
Practicing yoga at home makes sense if it feels right for you and you're aware of your physical characteristics—including your body's limits. Yoga isn't about competition or going faster, higher, further, but rather a very individual form of movement and harmony. No one is like you, not even in yoga!
If you have any questions, we welcome your input and will be happy to answer them!
©iStock.com/AndreyPopov
by Nick
on Aug 12 2023
Yoga and healthy eating
Anyone who practices yoga intensively will sooner or later consider the topic of nutrition. This is not only because it quickly becomes clear that one should avoid heavy meals about two hours before a yoga class, as a full stomach interferes with the execution of the asanas . Regular yoga practice changes the body and the awareness of one's own needs. Yogis therefore live more mindfully, attentively, and healthily than many of their peers who do not practice yoga. What should be considered in a yogic diet? Which foods do yoga teachers recommend, and which supposedly indulgent foods should be avoided?
The three-part food system
In the philosophy of yoga , three types of food are distinguished based on their specific properties: tamasic food (represents inertia), rajasic food (represents restlessness) and sattvic food (provides lightness).
Tamasic food is characterized by a lack of important vital nutrients. Instead of providing energy, it drains the body and also causes the mind to become sluggish. Tamasic foods include unripe fruit, overcooked food, and convenience foods. Meat and fish are also considered tamasic and should be avoided according to yoga teachings. Alcohol, tobacco, and drugs are also tamasic.
Rajasic food causes a restless mind and body. Rajasic foods include foods containing caffeine, as well as very spicy foods, sugar, and white flour. Foods eaten too quickly and not chewed thoroughly are also rajasic and should be kept to a minimum.
Sattvic food is considered the ideal diet in yoga. Sattvic foods provide new energy, calm the mind, and contain many vital nutrients. Fresh produce, preferably raw, contains the most vital energy, known as "prana." Whole grain products, vegetables, nuts, fruit, milk, potatoes, and legumes are sattvic and are essential to a yogi's diet.
Diversity instead of one-sidedness
Yogic nutrition is not a diet that involves following a fixed menu as precisely as possible. The teachings of yoga recognize that every body is unique and that people need different amounts of energy in varying amounts at different stages of life. Just as yoga practitioners gradually learn to gently ease into their asanas and perform them correctly and mindfully, yogis develop a deeper awareness of their body and become increasingly aware of which diets are beneficial to their health and spiritual well-being. Over time, sattvic foods will naturally take a central place in their daily diet.
Drink plenty and eat peacefully
Yogis should drink around three liters of water or herbal tea per day. Those who prefer more flavorful drinks can flavor plain water with a few fresh mint leaves, lemon slices, some ginger, or fresh cucumber slices. When choosing food, natural and fresh foods are preferable. Occasional fasting helps healthy people detoxify and relax the body and mind. Even though there are no rigid rules for a healthy yoga diet, many yogis find the following rule of thumb helpful: Fill your stomach halfway with food, a quarter with water, and leave the other quarter empty. This activates mind and body. In yoga, abstaining from meat is connected to the ideal of a non-violent life. However, a diet without meat and fish also has health benefits, as studies repeatedly confirm.
Those interested in learning more about healthy eating and yoga can ask their yoga teacher for specific tips. Since there are some parallels to Ayurvedic nutrition, attending an Ayurvedic cooking class is also recommended. Some holiday hotels and private clinics offer Ayurvedic and yogic dishes. Those who want to fundamentally change their diet can take a relaxing yoga retreat as an opportunity to experience the benefits of healthy eating for themselves in an energizing atmosphere.
©iStock.com/maramicado
Every beginning is surprisingly easy: Yoga for beginners – Asanas (physical exercises)
by Nick
on Aug 12 2023
Yoga for beginners
The wounded peacock pose, one-handed tree pose, or scorpion pose in a handstand: Don't worry, as a yoga beginner, no one is demanding these asanas from you. Very few yogis have mastered these extreme poses. Yoga doesn't require performance pressure: everyone can do it their way. Simply start by gently increasing your flexibility with simple basic exercises and focusing on the beneficial effects of the asanas. Everything else will follow with time.
Basic yoga poses suitable for beginners
There are a dozen or so asanas that, when performed in a relaxed sequence, are particularly suitable for beginners. Some look more complicated in photos or at first glance than they actually are. You can adapt the exercises depending on your flexibility and physical condition – ideally with qualified instruction. As a beginner, learning your first asanas at home is possible, but you won't have external control over the movement sequence and breathing. Since no one will give you tips, you're on your own and should therefore be particularly careful. Videos are often helpful, and a large mirror can also give you insight into whether you're performing the physical exercise correctly. We present five asanas that should be an integral part of your exercise program.
The Sun Salutation (Surya Namaskar)
This holistic, dynamic, core exercise invigorates you physically, mentally, and spiritually. Your circulation gets going, and you immediately feel renewed vitality and activity. You can perform the Sun Salutation movements in the morning to start the day with renewed vigor, or you can use them in the evening to release new energy. With its 12 movements, the Sun Salutation is an ideal warm-up exercise that loosens you up, has a harmonizing effect, and prepares your body for further asanas.
The Candle Pose (Sarvangasana)
The candle pose, also called inversion pose, doesn't have to be perfectly straight right away. It takes a little patience and practice until you can balance yourself properly and stretch your legs and toes upwards for between 10 and 60 seconds. Advanced yogis stay in this pose for three minutes, which simultaneously relaxes and stimulates the entire body.
The Pliers Pose (Paschimottanasana)
The exercise is also known as a seated trunk bend or forward bend. It's important to perform it slowly and smoothly. Bend forward, vertebra by vertebra, keeping your legs straight. A single jerky movement can easily lead to strains, so don't force it! Progress is rapid with the forward bend, so even most beginners can quickly touch their toes while resting their head on their knees. The pincer movement strengthens the internal organs and abdominal muscles, relieves tension in the spine and legs, and has an overall revitalizing effect.
The Tree (Vrkasana)
This asana helps you achieve inner and outer balance: The tree pose is an excellent posture and balance exercise that tones the body, strengthens the leg muscles, promotes self-confidence, and harmonizes the soul. When performing it, you must focus entirely on yourself and your goal. Finding your balance more and more confidently and maintaining it for longer and longer periods of time is an incredibly motivating experience.
Child's Pose (Balasana)
Curled up like a child in the womb, relax completely and recharge your batteries: This exercise, also known as "Curled Leaf Pose," releases physical and mental tension and has an almost therapeutic effect. If you conclude your yoga routine with this asana and remain in the pose for a few minutes, you'll feel reborn—even if you were tired and worn out at the beginning.
What (not only) beginners should pay attention to
Whatever asanas you choose, don't perform them immediately after eating. Otherwise, you'll quickly experience an unpleasant feeling of fullness, perhaps even accompanied by nausea. Wait an hour and a half, or even two hours, so that the last meal won't sit heavily on your stomach.
Make sure the environment is comfortably warm. Yoga isn't a sport, so the room shouldn't be too cold.
Start your yoga program with a relaxation exercise, a breathing exercise or meditation to calm down.
Don't force yourself to hold a position for a particularly long time or perform a stretch until you feel pain. This is a mistake, as it's counterproductive. With composure, you'll reach your goal more safely.
Put together a program that combines movements and countermovements to balance things out. For example, if you arch your back during one exercise, a rounded-back exercise will balance things out.
As a yoga newbie, you're best off starting out in a yoga class. There, professional teachers will guide you and help you internalize the exercises.
©iStock.com/ Ridofranz
Children's yoga in kindergarten: islands of calm for the little ones
by Nick
on Aug 12 2023
Children's yoga in kindergarten
Consistently high noise levels, stressed teachers, and children who struggle to relax in the hectic environment: This is what everyday life looks like in many daycare centers with large groups. This makes it all the more important to offer children periods of relaxation. A great way to gain strength through play, but also to reduce aggression and stress, is children's yoga .
Why children's yoga has a beneficial effect on kindergarten children
Kindergarten children and teachers benefit equally from yoga classes, as the adults also gain energy and find a path to greater serenity during the sessions. For this reason, children's yoga is now a recognized method used in early childhood and primary school education, along with progressive muscle relaxation and autogenic training. Its diverse effects have been scientifically researched and confirmed, so that children's yoga is finding its way into more and more kindergartens and primary schools. When children are introduced to yoga at preschool and primary school age, they develop their body awareness through play. They improve their coordination, motor skills, flexibility, and posture, become more aware of themselves, and activate their body's own strengths. Yoga releases tension, and children practice relaxed concentration for longer periods.
How to integrate yoga into the daily routine in kindergarten
The teaching formats vary depending on the type of children's yoga being introduced in the kindergarten. Classical Hatha Yoga should be introduced by trained children's yoga teachers. In many larger cities, yoga schools specializing in children's yoga work closely with kindergartens and elementary schools. Alternatively, parents with appropriate training can also volunteer to teach. This can happen, for example, during a project week promoting physical activity, during which the kindergarten teachers also receive training. This allows them to continue the yoga play sessions with selected children's yoga elements after the project ends. Motivated teachers also have the option of training as children's yoga instructors, enabling them to teach kindergarten children independently.
What time frame is ideal for children’s yoga in daycare centers
In daycare centers, a duration of around 45 minutes has proven ideal for yoga classes, yoga play sessions, and yoga fantasy sessions for 3-6 year-olds. Preschool and elementary school children can also concentrate on the yoga program for a full hour. A good time of day is late morning, after plenty of play and activity, but before lunch. To "wind down" and prepare for the yoga class, it usually begins with relaxation and breathing exercises. These child-friendly asanas should only last a few minutes in total and can be framed by a short, imaginative yet calming nature story. The following asanas can build on this story, for example, with the sun, whose morning greeting tickles the cat and wakes the dog or the lion. When the sun is high in the sky, it crosses a bridge and finally sets behind a large tree. At sunset, exactly 45 minutes of relaxation have flown by, and it's slowly time to prepare for lunch. If the yoga class takes place in the afternoon, you should allow your lunch to sink in first, because yoga and a full stomach do not mix.
How to make yoga for kindergarten children even more varied
It doesn't always have to be a traditional yoga class, as individual elements can be easily combined with movement games and dances without a fixed schedule. Even the popular circle of chairs works well if yoga mats or cushions are placed on the floor instead of chairs, and the children assume a comfortable yoga position . Educators who want to offer children's yoga as part of their physical activity program should hold a parents' evening on the topic and get the parents on board. Then the children and parents can practice the exercises together at home on weekends and during school holidays.
©iStock.com/_jure
by Nick
on Aug 11 2023
What is Karma Yoga – what do you need to know?
Karma Yoga, as the name suggests, is a slightly different style of yoga that you don't necessarily have to practice on a yoga mat . Karma Yoga is one of the four paths of yoga, practiced by many yoginis and other spiritual practitioners. In this article, you'll learn the most important information and find out why it's worth integrating Karma Yoga into your daily life. Because, as the saying goes, one good deed a day makes your life much more beautiful.
Definition: What exactly is Karma Yoga?
Many people aim to achieve enlightenment. Karma Yoga could be one possibility. Along with the three other paths: Raja Yoga (the traditional path with various breathing exercises, asanas, and meditation), Bhakti Yoga , and Jnana Yoga, Karma Yoga is considered an effective way to live a more selfless and mindful life.
Karma Yoga can also be translated as "yoga of action," and the principle of cause and effect plays a role in this yoga path. The goal is to accumulate good karma and thus live a good life and serve others.
A very popular and wise yoga master, Swami Sivananda, always explained that he taught young yogis "bedpan yoga." According to his philosophy, students could best pursue the path of yoga by serving others. He implemented this by having students empty the pans of sick people in hospitals. This daily good deed naturally had a direct impact on the yogis' spirituality.
Briefly explained: What is karma?
In this context, we would like to briefly explain what karma means. It is also described as the law of cause and effect. Every action has a consequence. The consequence ensures that further action is taken – thus, it describes a continuous sequence of actions. This law is observed primarily in Hinduism and Buddhism, but it is also one of the universal laws of nature that shape every human life, albeit unconsciously.
Anyone who follows this law knows that every action plants a seed and the consequence will occur sooner or later (in some cases not until the next life).
These facts shouldn't be frightening. Everyone makes mistakes, and everyone has done things they later regret. Nevertheless, it's advisable to give your life a new meaning now. This can be achieved with simple tips that you'll learn in the following section.
How can you integrate Karma Yoga into your everyday life?
Now that you understand that you can consciously control your life through your actions, you should choose them wisely. With a little practice, this becomes much easier; thus, the first step toward the divine becomes easier to implement.
a) Act selflessly
One of the most important points is that you begin to switch off your ego and act from a selfless attitude. This isn't easy, especially at first. With the help of various meditation exercises on the cushion , mantras, or asanas, you will feel the call of your heart more strongly; the ego will fade into the background.
In this context, reflecting on one's own behavior can be very important. We often act ego-driven, even though we don't intend to. This is because we are shaped by patterns or beliefs that make us act this way. However, once these are resolved, our behavior can change, and selfless action becomes much easier, with more dedication and love.
Acting selflessly means that we don't necessarily put our desires first. At the same time, it doesn't mean we have to neglect ourselves.
b) Do something good every day
A great exercise can be to consciously do something good every day. This can be anything. Whether it's helping an elderly woman across the street, offering someone a listening ear, or giving a poor person a meal. Even a smile can often work wonders.
This point makes such a difference and yet it is easy to integrate into everyday life.
c) Help others: Discover your social side
Depending on your circumstances, you can get involved in social activities. You can support projects with money or your time. If you're even more committed, you can start your own project.
d) Increase self-love, basic trust and equanimity
To be able to act authentically and honestly, it's important that you strengthen your self-love and self-esteem. Only then will you realize that you're doing things with a different motivation. You'll be able to decide much more clearly what you're doing and why, and thus act even more selflessly.
In addition to self-love, equanimity and fundamental trust are also the cornerstones of Karma Yoga. Those who trust in life can act with significantly less selflessness and fear. Equanimity describes a sense of serenity: Those who are equanimous can remain more at peace with themselves and more positively in difficult situations. You no longer judge situations as "good" or "bad," which brings a great deal of lightness into your life.
ATTENTION: You should avoid this
When people do something good, they sometimes expect external recognition. This means that you perform a good deed and then want to be appreciated. This is completely human, but it shouldn't be the main focus. It's much more important that you do it for the sake of satisfaction. You'll find that over time, you'll feel so much gratitude and satisfaction from the act alone that you'll no longer need external recognition.
Do you already practice Karma Yoga? If so, what do you do and how are you doing with it?
by Nick
on Aug 10 2023
What does yoga mean to you?
Ask this question to 1,000 yogis, and you'll get 1,000 different answers. There are so many forms of yoga, so many schools of yoga, so many yoga styles, countless individual interpretations—and you're right in the middle of it all. It's impossible to give you a comprehensive and universally valid definition. Of course, you can base your definition on the Sanskrit origin of the word, and then you'll inevitably end up with the complex philosophical teachings. But do you have to know all the darshanas of the Indian philosophers and have completely internalized yoga philosophy to practice yoga? Do you absolutely need a teacher?
No, because your personal yoga path can be motivated entirely by your own individuality and lead you differently.
The holistic yoga view of body, mind and soul
Yoga exercises strengthen you in various ways. And the best part: your expectations of this source of strength are always in harmony with your needs! Therefore, you will intuitively choose the right approach for you. As your perspective broadens, many branches open up, and you can influence the direction of your path as a practicing yogi at any time. There is no better or worse path, just as there is no right or wrong one. That's precisely the appeal: You are completely free to find your own style.
Body-focused schools
Let's assume vitality and fitness are your priorities: In this case, your starting point is often the body-focused Hatha Yoga with its calm postures, the asanas. This includes learning breathing techniques through pranayama exercises and simple forms ofmeditation . If you want to develop further in this direction, Ashtanga, Vinyasa, and Power Yoga systems open up new dimensions. After you're familiar with the resting postures, you practice dynamic, flowing movements.
Traditional and classical-modern schools
Are you striving for inner and outer harmony? Then you'll be drawn to the integrative yoga systems of the yoga masters Sivananda and Vishnudevananda, or to Kundalani Yoga. Here, the spiritual component and physical training are equally important. Asanas, cleansing breathing techniques, self-awareness, meditation, and the release and direction of energies – many influences converge here with different focuses.
Meditative and holistic schools
If you want to explore your innermost being and gain self-knowledge, you can meditate with a spiritual-yogic approach. Asanas aren't necessarily required to be a yogi in spirit. Perhaps you belong more to the philosophical yogis, beyond the yoga mat and yoga class. Your path leads you to the Yamas, the principles for harmonious coexistence in the yogic sense.
Exploring your own yoga path
With every change of direction, you expand your wealth of experience. Eventually, you'll reach a place where you feel comfortable as a yogi. And whether you're looking for the bigger picture or simply want to relax and feel good, yoga offers you the valuable opportunity to recognize and practice what's good for you.
©iStock.com/byheaven
Inner peace through meditation
by Nick
on Aug 02 2023
Meditation - inner peace
Enjoy life calmly and peacefully through meditation
Our everyday lives are often characterized by hecticness and stress. A flood of information and tasks crashes down on us, and we feel overwhelmed. Our productivity declines, and with it our joy in life. We're barely able to recharge. Even our evenings after work are filled with problems and responsibilities.
For those who recognize themselves and their life in these statements, it is urgently time to do something for themselves and their inner peace.
Meditation can act as a small "miracle cure." If you can commit to it, it will quickly lead to a rediscovery of inner peace, serenity, and joy in life.
What is meditation?
Negative-minded people who have not dealt with it sufficiently and only know meditation as a buzzword often put this wonderful method in the esoteric corner.
The word meditation comes from the Latin "meditari," meaning to ponder, consider, and reflect. The mind is meant to become collected and calm.
In Western countries, general well-being is achieved through meditation. The goal is to relax the muscles and mind in order to restore physical and mental balance. Through targeted exercises, we can learn to become "one" with ourselves again.
Thousands of years ago, wise people discovered that meditation teaches us to let go of our fears and worries. Meditation, when practiced correctly , is an art of opening ourselves to the moment. For some of us, it may seem like a small miracle at first when the mind relaxes and stress or anxiety falls away. But it's actually just a method of calming our mind and body. With a little practice, anyone can learn and apply the exercises.
Find peace and serenity
When we're plagued by stress, worry, and anxiety, we urgently need to do something to achieve inner peace. Otherwise, we become increasingly distant from our true selves. We become irritable and have difficulty concentrating on what's important. This is certainly the moment we should reconnect with ourselves through daily meditation.
Meditation is a recognized method for combating stress and by no means esoteric nonsense. We can be reached via our smartphones every minute of the day. Why shouldn't we also allow ourselves to relax our mental state at any time? Through meditation, we always have our mobile oasis of calm and balance within us. We don't have to charge it or carry it around with us; we can use it anywhere. It costs us no money, just a little time and practice every day. Our body recharges, we can relax, and our strength returns.
It is very easy to improve our physical, mental and emotional well-being.
Just a few minutes a day are enough
The positive effects of meditation unfold when we take about 15 minutes a day to meditate quietly. Our subconscious mind prefers to meditate at the same time every day, which further enhances the effect.
Even after a short period of practice, we notice that we become significantly calmer, more tolerant, and more alive. Meditation naturally balances and calms us, without the need for sedatives.
Those who meditate before a difficult task or exam approach the situation with less anxiety and handle it with calm and serenity. A little practice is enough, and anyone can meditate anytime, anywhere.
©iStock.com/FotoMaximum
How to activate the flow of energy in the body through yoga
by Stefan
on Jul 28 2023
How can you activate the flow of energy in your body with yoga?
Today's everyday life is exhausting: a hard and demanding job, a household with a lot to do, children who need attention and support, and your own body and mind that crave rest and relaxation. Too many to-dos on your list can leave you feeling tired, drained, and exhausted. In this context, you can be sure that you're lacking life energy (prana), and it's not circulating in your body as it should. This article shows you healing exercises and valuable tips to help you increase your life energy.
What is life energy?
Many yogis are aware that they are far more than the body, and that, accordingly, there is a flow of energy that either strengthens us or, if the flow is lacking, makes us feel tired and exhausted. Life energy (prana) is precisely the energy that keeps the body alive. If this is lost, the person dies.
In order to be as vital, fit and healthy as possible, you should make sure that you take care of your life energy.
What are chakras?
In this context, the chakras play a significant role. A chakra is a rotating energy wheel located within your body—they are considered the center of life energy. The normal human eye cannot detect them, but sensitive individuals can sense them or, in some cases, even see them.
In reality, there are many of them, but we count seven as the main chakras, which are supplemented by other significant ones depending on the teachings.
The seven main chakras are located directly along the gross (and subtle) spine (sushumna) and supply the entire body with energy. Next to them are the two nadis (Ida Nadi and Pingala Nadi). They extend from the head (crown chakra) to the coccyx (root chakra).
The knowledge of the chakras comes from thousands of years old teachings (Vedic scriptures).
Balance and strengthen the energy in your chakras
There are many different techniques and yoga poses to balance the energy in your chakras and thus give you more strength. This promotes mental, physical, and spiritual health and makes you feel more vital and fitter.
What exercises can you do to strengthen the flow of energy?
a) Root Chakra (Muladhara Chakra)
The butterfly pose is beneficial for this chakra. Sit down and place the soles of your feet together, with your knees facing outward and resting on your mat . Grab your feet and concentrate on sitting upright. Now focus on the point at your tailbone. A visualized energy vortex is created here, glowing red. Feel if you can perceive the subtle energy. You can move your legs from top to bottom, generating even more energy.
b) Sacral Chakra (Svadhisthana Chakra)
For the half pigeon , bring your right knee forward and place it directly on your mat. This means: Your leg is flat on the mat and your foot is pointing toward your left hip, while your right knee is on your right side (almost at a 90-degree angle). Your left leg is stretched back. Your hip bones should point straight forward. If you like, you can place a pillow under your bottom to stabilize your posture. Your hands should support you in front of you, and your upper body should move toward the mat. This will loosen your pelvis. While in this position, focus on the sacral chakra and breathe deeply. Visualize the color orange. Hold this position for a few minutes, then switch sides.
c) Solar Plexus (Manipura Chakra)
To strengthen the Kundalini energy in this chakra, you can perform the twist . You begin sitting. To do this, place your right foot next to your left knee. Then, wrap your left arm around your right knee. Now, inhale deeply, raise your right arm in the air, and twist to the right, placing your right hand on the floor. While in this position, focus on the yellow color of the solar plexus and breathe deeply into your abdomen. After a few minutes, switch sides.
The advantage of this posture is that it affects all energy centers.
d) Heart Chakra (Anahata Chakra)
For the Cobra pose, lie on your stomach and raise your upper body slightly. Your forearms rest directly on your mat. Your hands are directly under your shoulders, and your chest and head are lifted slightly—without straining your neck. It's important to keep your back and buttocks engaged during this pose. During the yoga exercise, focus on your heart chakra, breathe deeply, and visualize the green-pink color. You can stay in this pose for a few minutes.
e) Throat Chakra (Vishuddha Chakra)
To energize this chakra, you can do the shoulder stand . Lie on your back and stretch out your legs. With your next breath, lift your buttocks and legs and stretch them into the air. Only your head and the upper part of your back are on the floor. You can stabilize your lower back with your hands. If you practice this pose often, you will do your throat chakra a favor. To benefit from this effect, you should focus on the energy center in the color light blue during the pose. It also has a positive effect on thyroid function. Over time, you can stay in this pose for longer and longer; it may be strenuous at first.
f) Brow chakra, third eye (Ajna Chakra)
Child's Pose is perfect for cleansing your brow chakra and restoring the flow of Kundalini energy. To do this, squat on your mat and place your upper body flat on the floor. Your arms point either backward or forward. It's important that you let go of everything and surrender completely to the pose. At the same time, you can visualize the yoga energy in your brow chakra as indigo blue. Make sure you practice mindfulness throughout.
g) Crown Chakra (Sahasrara Chakra)
To activate your crown chakra, it's advisable to practice regular meditation . Sit comfortably on your favorite cushion and focus on your breathing. Breathe in and out deeply, visualizing a beam of light at the top of your head. If you wish, you can complete this practice with pranayama, which will allow you to open yourself even further.
How can you make your Kundalini energy flow even more easily?
In addition to these valuable asanas, there are of course other tips to promote the flow of prana in your system.
A healthy diet with plenty of fresh fruit and vegetables is essential for feeling vital and energized. In this context, wild herbs are helpful in providing you with important nutrients.
In addition, getting enough sleep is important to have plenty of energy.
You should often get out into nature and fresh air to feel recharged. Enjoy time in the sun, in the rain, in cold and warm weather to truly reconnect with yourself and better perceive your feelings and inner voice. This will also strengthen your cardiovascular system.
Have you already worked on activating your chakras? Have you noticed a difference with these yoga exercises?
Feng Shui Nuance candles as a unique gift idea
by Stefan
on Jul 24 2023
Feng shui deals with spatial arrangement and alignment in relation to energy flows. The principles of feng shui aim to create a balanced, harmonious environment, which is believed to attract positive energies and thereby improve individual well-being, prosperity, and relationships.
Photo by Shashi Chaturvedula on Unsplash
Feng Shui embodies colors and elements
When applying Feng Shui, specific colors, elements, and even numbers are used to achieve optimal room design that utilizes the energy of nature and promotes health and happiness.
This centuries-old Chinese art, which harmonizes people with their environment, has become accepted in the West as an approach to promoting peace and prosperity. One such way to manifest these positive energies is through Feng Shui Nuance candles.
Valued for their spiritual symbolism and aesthetics, these products offer a simple yet effective means of integrating the principles of Feng Shui into any space.
What are Feng Shui Nuance candles?
These unique nuance candles are thoughtfully designed and carefully crafted to adhere to the basic principles of feng shui. They are available in a variety of shades that reflect the five elements of feng shui—fire, earth, metal, water, and wood—each corresponding to specific colors.
These elements represent different energies, and choosing candles in colors that correspond to the recipient's personal element can promote harmony and balance. Fire symbolizes passion and high energy, represented by red, pink, and violet. Thus, a red candle can be a remarkable token of love.
Earth represents stability, expressed in light yellow and brown; an ideal gift to provide comfort and stability. Packaged in a pretty gift bag, you're sure to catch the recipient's attention. Purchasing gift or printed paper bags is also no problem, as they are widely available on the market.
Metal in Feng Shui symbolizes clarity and precision, captured in white and gray, and is therefore also a meaningful gift to inspire new beginnings or new projects.
Water, which represents wisdom and serenity, is represented by blue and black, making it a fitting gift for someone who values peace. Finally, wood, which represents growth and vitality, is embodied by shades of green—a perfect gesture for someone embarking on a new phase of life.
The scent of a candle also plays an important role in Feng Shui
Nuance candles are available in a variety of scents, each with its own meaning. Lavender, for example, creates a relaxing atmosphere, rose can lift the mood and cultivate love, while citrus scents can be rejuvenating and invigorating.
Because Nuance candles are made from natural materials, they are also free of harmful substances, underscoring the feng shui emphasis on clean, unadulterated energy. The stylish and sophisticated design of the candles makes them more than just a candle. The chic packaging demonstrates careful consideration and makes them an attractive gift option.
The minimalist aesthetic of the candles blends seamlessly into any interior, making them a versatile choice for any recipient. Their multifaceted appeal makes Nuance candles an ideal gift for a variety of occasions.
Whether for a housewarming party, birthday, anniversary, or professional milestone, these candles bring peace, balance, and positive vibes into one's life. They represent the embodiment of thought, spirit, and elegance. A fusion of images, scents, and energies makes them a truly meaningful and refreshing gift.
The forward bend from a standing position: Uttanasana
by Nick
on Jul 06 2023
The forward bend from a standing position: Uttanasana
Uttanasana, also called the standing forward bend, is considered a simple yoga exercise. However, proper technique and correct execution are important.
Forward bending in yoga: How does the Uttanasa pose work?
Uttanasa is one of the yoga exercises that is performed while standing. The starting position is the Mountain Pose (Tadasana) : Stand steadily on the heels and balls of your feet, with your legs together. Hold your arms at your sides. Now bend forward as you exhale. Tilt your pelvis forward, but keep your legs straight. With each exhalation, stretch and lengthen your upper body until you can ideally place the palms of your hands on the floor to the left and right of your feet. Do not press down with force, but consciously let your upper body, head and neck relax. To begin with, stay in the Uttanasa pose for 30 seconds; later you can increase the time. To end the exercise, place your hands on your hips and inhale until you stand up straight.
The effect of Uttanasana
Uttanasana is often part of yoga sequences, but can also be performed on its own. The exercise works the thighs, back, kidneys, pelvis, heart, brain, and nervous system. Performed regularly, Uttanasana improves posture and the mobility of your pelvis and spine. The exercise strengthens your knees and leg muscles and stretches the back of your calves, thighs, and lower back. Tension in the neck and back area is released. This asana is particularly suitable for stressed individuals. It helps you regain balance. It calms your nerves and mind. Uttanasana is therefore well-suited for reducing stress. This exercise is an ideal part of a yoga program for those experiencing fatigue or mental health issues. Uttanasana can also have a relaxing and soothing effect on digestive problems and menstrual pain.
It's also important that the standing forward bend is associated with a sense of letting go. In the forward bend, you allow gravity to take effect and remain in a posture of humility, which has a calming and relaxing effect.
Tips for beginners and for correct execution
Uttanasa is considered a relatively simple yoga exercise. However, for beginners and those with less flexible muscles, the pose can be very unfamiliar at first. Caution is also advised for those with back problems. However, with a few simple tips, anyone can perform Uttanasa pain-free and relaxed.
If this asana makes you feel dizzy or gives you a headache, shorten the practice and pay particular attention to calm, deep, and even breathing.
Never pull down with force. Let your upper body hang loosely. The stretch is created solely by your body weight. The resulting stretching sensation is normal, although beginners often find it uncomfortable. However, actual pain should not occur.
If you can't even reach your fingertips to the floor at first, don't worry. With regular practice of Uttanasana, your flexibility will increase naturally over time. What's more important is to perform the exercise mindfully.
Most important tip: If you have mild back problems or shortened hamstrings, simply bend your knees at first. Correct form is important, not straightening your legs. Always bend forward from the hips. Keep your weight on your legs, not your lower back.
If you have severe back pain or injuries to your knees or thighs, you should consider other exercises.
Image © fizkes
Book, CD, DVD and video: Yoga training with variety
by Nick
on Jul 05 2023
Book, CD, DVD, and video: A varied yoga practice Yoga is in, hip, and trendy, a must-have. Everyone seems to be practicing yoga, especially women, who are always on the go with their yoga bags to their next class. We hear countless statements about why people choose yoga; preferably in a class, whether at an adult education center, private institute, or independent yoga school. It feels like it's more than just a fad; it's a new cult, almost – and that in the 21st century, given that yoga is thousands of years old. Here in the West, it's currently experiencing a real hype, but we're happy to embrace and enjoy it. Today, we're looking at the media options for your home training. So light a candle and read on. Then you can decide how you want to structure your private yoga sessions in the future.
Training at home
Of course, it's also possible without a class, especially if you're short on time and don't feel like training in a group. Perhaps you don't feel like going out again in the evenings after work; or you're not satisfied with a one-and-a-half-hour session per week because you need a different rhythm. Training at home isn't so appealing to some people, as it requires discipline, endurance, and complete self-reliance without the encouragement of others. A class also provides a trainer who can correct poor posture and perhaps demand that little extra effort from you that you wouldn't otherwise be able to muster at home. On the other hand, the media market offers a wealth of DVDs, books, and CDs that you can use to complete your own program or practice what was taught or practiced on your own mat . From celebrity videos to beginner's books to relaxation music, there's an overwhelming abundance on the market. Presentations from self-proclaimed gurus, holistic practitioners, or purely business-oriented providers demonstrate a variety of skills and exercise approaches. So it’s not easy to find the optimal program for you.
Taking advantage of diversity
You can alternate between different media or stick to a single category, perhaps even using just one book or video. You'll find what you're looking for in bookstores, libraries, video stores, music stores, larger department stores and drugstores, at flea markets, and of course online. This way, you can get used and new items online, and you can use shops and exchange portals. Also try YouTube videos and streaming services. Affordable providers include libraries and film libraries, as your annual subscription allows for unlimited borrowing. This is an excellent idea in well-stocked stores for learning yoga through multiple media, but in the long run, you'll want to buy something yourself. Books have the disadvantage that you can't read and practice at the same time; the book must always be handy. You don't need a pause button here, and you can work through everything easily, quietly, and at any time. Some books are bound so they stay open. A video tutorial or audio CD allows you a certain amount of time for each exercise, so you have to adapt to their pace. However, the video clearly shows what's important and how the exercise should look. The explanations are usually more comprehensive than in books. Audio instructions are more suitable for advanced practitioners. On the other hand, relaxing CD accompaniment is a good option if you're performing your exercise program by heart – there are practitioners who follow the same sequence for years and are rarely interested in new exercises. Portals like Spotify also offer suitable music. Advanced yoga fans may use additional accessories such as singing bowls , incense sticks , meditation cushions , yoga blocks , or other items. Such individual exercises are only possible at home.
Yoga for everyone
So, basically, there are no excuses; at most, the realization that yoga isn't for you. But offerings like Yoga XXL for strong figures, yoga for people with disabilities, children, and seniors cater to everyone's abilities. Just give it a try! Image © jpgon
by Nick
on Jun 11 2023
Overcoming feelings of guilt: the five best tips
Being human means experiencing many emotions. Humans can experience countless different emotions or feelings: When they're pleasant, it's all the easier. Fear, anger, sadness, or guilt, on the other hand, are usually more challenging, and many people find it difficult to deal with them appropriately. If you haven't behaved according to your moral standards, feelings of guilt can haunt you. To successfully overcome these feelings, you can follow the tips presented in this article.
Why should you work on guilt and when is it appropriate?
Everyone knows the feeling of doing something and then a thousand feelings of guilt popping up in your head. Is this the case for you too? Then you should take the time to reflect and let them go. Constantly complaining about a guilty conscience isn't doing yourself any good. You can adjust your behavior in the future, but there's no point in torturing yourself for past situations. This reduces your joy in life and also affects your physical and mental health.
Also important: Feelings of guilt sometimes arise in the context of low self-esteem or a lack of self-confidence. You need to differentiate:
Was your behavior really wrong and did you make a mistake?
If this was the case, you can ensure that your behavior or approach changes in the future. Be aware that the first step is to become aware of this. This way, you can adjust your thoughts accordingly and steer your behavior in the right direction.
Are you just being told that you behaved wrongly?
We often experience toxic behavior in relationships. Phrases like "If you were a true friend, you would..." are commonplace. If you hear such phrases, you should be aware that your conscience is being played on. It could also be emotional blackmail. You don't tell a true friend that they should have done this or that. In this case, the guilt isn't necessarily appropriate; instead, you should reflect on the friendship or relationship.
The five best tricks for dealing with guilt
In the following section, we will explain the most sustainable methods you can use to deal with feelings of guilt.
Tip 1: Perceive and recognize feelings
Often, we are plagued by a feeling, but can't quite identify it. If, over time, you realize it's guilt, you should take a closer look and try to understand what exactly happened.
In this context, it can be helpful to talk to other people or write down your feelings. You can be sure that this is very valuable in reducing your feelings of guilt.
Questions could be:
What did you do or not do that made you feel guilty?
Have you violated your rights or those of others?
Have you violated your values or those of another person?
If you find it difficult to go deep and relax, a yoga session on the mat can help you to get deeper into yourself and your body.
Tip 2: Everything is fine and you are wonderful
You made a mistake. That's completely human, and everyone makes various mistakes throughout their lives. This is partly due to our patterns, beliefs, or entanglements from the past. As a result, we don't always manage to act the way we or others might want.
In this context, it's important to try to understand that you are perfect as you are—even if you made this "mistake." This is the most important step to continuing on your path without guilt. Furthermore, working on the patterns can help you avoid problems in the future.
Tip 3: Forgiveness Ritual
To move on, you need to forgive yourself and everyone around you who was involved in this issue. This can be done with the help of a small ritual.
If you want, you can write everything on a piece of paper and then burn it. Alternatively, you can just write the sentence "I forgive myself for this mistake and love and accept myself as I am" on a small piece of paper and then burn it.
If circumstances allow, you could do this ritual together with those you have hurt.
Tip 4: What can you do to make amends?
The first step to gaining understanding in a conversation is to admit your mistake and say you're sorry. Many people won't be able to accept it the first time. If they do, you can repeat it several times.
It's also advisable to ask what you can do to make amends. Of course, the answer always depends on the specific problem. It makes a difference whether you've caused significant damage or not. This conversation should be as open and authentic as possible so that both sides are satisfied with the solutions. This usually helps you get rid of your guilt. If this doesn't work immediately, consider other things you can do to make yourself feel better.
Important : The feelings of guilt can of course be resolved externally, but at the same time the internal step of forgiving yourself is essential to bring about lasting change.
What should you do if the other person has already died and no compensation is possible?
It's not uncommon that you can't make amends for everything. In this case, you can perform a small ritual in which you write everything down in a letter, which you can then burn or tear into small pieces and throw into the river. You should also know that you aren't dependent on outside people forgiving you—first and foremost, you must forgive yourself.
Tip 5: How can you avoid these problems in the future?
The goal should be to avoid these situations in which you feel guilty. This means becoming clear about what caused you to behave in a certain way in such a situation (e.g., conditioning, patterns, beliefs, etc.). Once you've recognized this, you'll be able to avoid it in the future.
Helpful : A nice, deep meditation on your pillow is helpful to see the whole situation from a bird's eye view and to understand the connections that can be used to avoid it.
Are you familiar with feelings of guilt? If so, how do you deal with them? What are your experiences?