Yoga BLOG

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

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: 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

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?

Yoga routine: How often should you practice yoga per week? Yoga is one of the most popular forms of exercise – the asanas from Buddhist teachings have long been an integral part of the activity routines of many conscious people. Beginners, in particular, wonder how often they should practice yoga and when they can expect to see the first results. This article will help you get an overview of how often yoga exercises can be performed and why certain postures are better suited at certain times of the day. How often do you need to practice yoga? Preferences and individual life situations vary from person to person. Some yogis can schedule an hour for yoga every day, while others can only find shorter time slots. In principle, you can practice yoga daily—adapted to your daily routine. The advantage of yoga is that even just one practice can make a difference in your well-being. At the same time, however, you shouldn't expect the greatest progress in strength and flexibility if you only practice once a month or once a week. The more often you incorporate these movements into your daily routine, the greater the success and improvements on a physical, mental and spiritual level. 15 minutes of yoga a day makes a big difference Anyone who thinks that yoga must be practiced for at least half an hour or even an hour is mistaken. Many yogis have found that even a 15-minute daily yoga session can make a big difference. Therefore, it is advisable to regularly incorporate yoga into your daily routine. Tips: If you're short on time, you could set your alarm 15 minutes earlier in the morning and use this window for your practice. It can also be helpful to engage in calming exercises in the evening to bring more peace of mind. If you also incorporate breathing exercises and relaxed meditation, you can expect an even better effect. If you can't manage to practice daily, it might be advisable to incorporate a one-hour practice two to three times a week. You'll have to find out for yourself what works best for you, as not everyone responds the same way. However, if you experiment a little, you can find out when the positive effects are most easily felt. What are the benefits of daily practice? The different types of yoga all have different effects on the body. Depending on the exercise, you train different parts of the body, but the numerous sessions also have an impact on the psyche. Deep, conscious breathing increases awareness throughout the day. Those who practice daily will notice that they breathe more deeply and mindfully throughout the day. Thanks to the diverse yoga sessions, you can expect special effects on your entire body. Twists, backbends, and forward bends have different effects on your organism. You'll be much more connected to yourself and strengthen your body awareness. This will have an impact on your entire life. Many yogis have much more conscious thought processes and are significantly less stressed. The body is freed from toxins and you can move closer to holistic well-being. Those who want to lose weight and practice power yoga or other challenging yoga exercises daily can achieve great results. Combined with other sports, it's a helpful way to strengthen and mobilize your body and do something good for yourself. Which yoga asanas should I plan for when? Yoga beginners should first figure out which exercises are best used when. Each asana has different effects on the body. Accordingly, there are sequences on the mat that are particularly good for the morning, while others have a more relaxing and calming effect and are therefore better suited for the evening. In the following section you will get a brief overview of when you can do what. a) In the morning If you want to do something good for yourself in the morning, start the day with yogic flows. A mindful morning is very important: In addition to emptying your bowels, you should cleanse your tongue and practice oil pulling. The following exercises can, for example, be aimed at mobilizing your spine and warming up your muscles. This will help you start the day even better. The sun salutation is an excellent way to start the morning mindfully; the warrior pose, cat-cow pose, hip bends, and triangle poses are also valuable and beneficial. b) Fit lunch break If you're not an early riser and therefore can't practice in the morning, you can incorporate the asanas at lunchtime. If you sit a lot, exercising at lunchtime can be beneficial. It can also help prevent back or neck pain. After eating, you can do a few twists to stimulate digestion. Meditation on a cushion also helps with greater concentration and improved receptivity. Try it and see if you notice a big difference. If you do yoga before eating, you can perform more challenging poses or flows. This is perfect for those who like to work up a sweat. c) After work To truly enjoy the evening, it's important to establish a clear boundary between work and after-work. This can be achieved with a workout. If you've been under pressure all day, you should incorporate a calming and relaxing routine into the evening. A long cool-down, Savasana, or Yin Yoga are particularly suitable. Power yoga should be avoided unless you want to really work up a sweat. Just before bedtime, child's poses are ideal for letting your thoughts drift and completely calming down. You can be sure that this will help you fall asleep more easily. Do you practice yoga regularly? How often per week do you incorporate your asanas?

Can you really learn yoga effectively online? Yoga is one of the most popular sports for young and old. The trend has now spread worldwide, likely due to its tremendous effectiveness for the body, mind, and soul. Many people report positive results when they engage in a daily yoga session. This raises the question: Is it enough to practice yoga online, or does it have to be an in-person class? In this article, we'll explore whether attending a high-quality online course is sufficient and what the benefits of a session in front of your computer are. What are the benefits of a daily yoga practice? To start from the beginning, we would like to list some of the most important benefits of a regular yoga practice. Hatha yoga, like many other yoga styles, has a wonderful effect on body, mind, and soul, restoring balance within one's own system. Those who practice yoga on the mat for a few minutes every day report an increased level of concentration. In addition, an online yoga class can help you feel better about yourself and increase your body awareness. In an online yoga course, you can learn how to stretch and strengthen your body in a mindful way. Yoga is particularly valuable as a counterbalance to other demanding sports. Mental health can also be strengthened through yoga. Is it possible to learn yoga online? This is a question many people ask themselves who are interested in yoga but don't have the time or inclination to attend a class in person. In principle, the asanas can also be learned online (using apps like YouTube or courses from various providers). However, there are a few points you should definitely keep in mind: If you want to practice on the mat in your own living room, you need to make sure that the various poses are performed correctly. It's often easier to learn this through a local class. However, if you're confident that you're doing it correctly, practicing yoga at home can be a great alternative to your stressful everyday life. As a beginner, you should definitely watch videos that demonstrate the different asanas in detail. There are even videos where the individual asanas aren't performed in a flow, but rather explained theoretically first – ideal for beginners. If you have this material available, you don't necessarily have to go to a studio to learn various yoga exercises. If you are already an advanced practitioner who has some practice, it is easy to try out new asanas using YouTube videos. What should you consider when choosing an online yoga course? Anyone who decides to take an online yoga course should take the time to look for a suitable offer. The question of which style of yoga you would like to practice should be asked right from the start. There are significant differences, so you should allow yourself plenty of time to consider this. Yin yoga is great for stretching your body and loosening your fascia. If you want to improve your fitness and tone your body, you should book a series of exercises with Vinyasa or Ashtanga yoga. The selection is very large. Some even offer a mixed selection, allowing you to gain experience in all styles. If you're already a dedicated yogi, you know the importance of meditation and breathing exercises. These should definitely be included in a high-quality course. Those looking for a holistic package should look for a program that includes meditation and pranayama. Another aspect is to pay attention to the quality of the offering. Questions such as "Who is teaching the class?" "How experienced is the yoga instructor?" "How are the sessions structured?" etc. should definitely be clarified beforehand. Reviews or feedback from other participants can also help you make a good decision. What are the benefits of online yoga? In the next section, we'd like to discuss the advantages of online yoga. Many people doubt whether the asanas from Buddhist teachings can truly be learned effectively. However, this can only be determined through trial and error – nevertheless, the unique advantages of the online version should not be overlooked. You can practice yoga whenever you have time. You don't have to commit to the scheduled times, meaning you can go about your daily routine as usual and practice the session whenever you have a free slot. Another advantage is that you don't have to leave your apartment or house, eliminating the significant time spent on the round trip. The online offering on YouTube is so extensive that you could theoretically do a different flow every day. However, if you've booked a Vinyasa class offline, you can't do a Kundalini Yoga class in the third session. For beginners, the fact that no one can watch them is a good thing. Newbies, in particular, often report feeling uneasy if they aren't as fit or flexible as their neighbor on the mat. You won't have this problem with online yoga. After the yoga class you have enough time for extensive meditation on your cushion . Are there any negative aspects? Of course, there are other factors to consider when deciding whether an online offering is better than a physical offering. For example, good quality is essential. If this isn't the case, there's a high probability that certain exercises will be learned incorrectly. Additionally, the social aspect is missing, as is the lack of a professional yogi to point out if you're doing a pose incorrectly. Beginners, in particular, shouldn't neglect this aspect. Have you ever practiced yoga online? If so, what were your experiences? Do you prefer practicing yoga in front of your computer or in a studio?

Yoga and breathing exercises: Why is the combination important? Anyone who practices yoga automatically engages with breathing. The asanas on the mat promote relaxation, centering, strength, and flexibility – a key factor in enhancing these positive effects is breathing. Beginners can attend classes or watch videos to learn these techniques. You'll learn the most important basics on this topic in this article. 1. Why breathing is so important in yoga! Anyone who first gets into yoga will immediately notice that, depending on the asana, you breathe in or out. In Vinyasa Yoga, for example, you perform one movement per breath – this increases the interplay between body, mind, and soul. a) How do breathing exercises improve well-being? In everyday life, many people breathe too shallowly, meaning the entire organism isn't supplied with enough oxygen. To truly connect with yourself and the higher realms, you need to breathe deeply. This is the prerequisite for connecting with your higher self and your soul. After a short time, regular deep breaths will make you feel at peace with your body. The oxygen level in your blood increases, and heart and lung health can improve. Furthermore, breathing exercises on a pillow are recommended to reduce the likelihood of catching a cold. Furthermore, your body becomes more efficient, and energy blockages can be reduced. b) The psychological component of Pranayama Those who regularly breathe deeply into their stomach (belly breathing) and fill their chest with sufficient air are more attuned to the moment. Many yogis report a relaxing effect on body and mind. Thoughts slow down, and mental health can improve. Furthermore, regular yoga breathing increases your connection with yourself, meaning you feel more comfortable in your own skin and with yourself. Anxiety, panic attacks, or stress can be reduced – if you suffer from these, you should still seek professional treatment. However, these practices are ideal as a supplement. c) The physical and mental benefits of proper breathing technique In addition to the physical improvements mentioned above, breathing techniques can have an impact on the balance between the right and left hemispheres of the brain. This is primarily achieved with alternate nostril breathing, in which you close your right nostril (with your right thumb) and inhale through the left. Then you hold your breath briefly, release your right nostril, and close the left (with your middle finger) – thus exhaling through the right. Do this a few times until you feel more relaxed. After one round, close your eyes and tune in. Repeat with more rounds if necessary. Other benefits for mind and body include: blood circulation is stimulated throughout the body cell metabolism can be improved the immune system can become stronger the organs can be stimulated and stimulated the circulation is stimulated concentration and focus increase more mindfulness in everyday life for yourself and others awareness of one's own body increases less physical tension, release blockages d) The influence of yoga practice on lung health The lungs are directly connected to breathing. So if you're short of breath, you need to do something about it. Pranayama is considered an ideal way to strengthen lung health – even if you're suffering from pneumonia, for example. If this is the case, you should consult a doctor. In principle, there's nothing wrong with strengthening your lungs with breathing exercises (after consulting a doctor and once the most severe symptoms have subsided). Deep inhalation and long exhalations increase lung capacity, allowing you to hold your breath longer. So, if you're short of breath, be sure to incorporate these daily breathing techniques. 2. How to learn to breathe properly during a yoga class! Everyone breathes, but there are a few things to consider when using different breathing techniques. We'll explain this in the following section: a) Proper warm-up exercises to prepare the body To breathe properly, you first need to expand your chest. This can be achieved with various exercises. The pectoralis minor muscle is responsible for this; it is located between the ribs and the shoulder joint. This exercise can help you: Stand with your feet flat on the floor, legs at a right angle, and hands pointing forward (toward your feet). Arms are fully extended, and your body forms a bridge (table pose). You can hold a yoga block between your knees. Keep your head upright and your shoulder blades pulled together. Breathe in and out deeply. If you like, you can vary this exercise so that your hands point away from your body instead of toward your feet. Other heart-opening exercises can also be beneficial. Sit cross-legged and clasp your hands behind your lower back. Stay in this position for a few conscious, deep breaths. b) What should you do to breathe deeply and avoid tension? Proper breathing can be learned. If you're not yet familiar with it, you can take a course or professional yoga lessons. Otherwise, the following rules apply: You should definitely wear comfortable clothing that does not constrict your stomach or hips. The place where you breathe consciously should be as quiet as possible, so you don't have to worry about external circumstances. Distractions can also prevent you from breathing deeply enough, leading to tension in your diaphragm. Breathing can be more difficult immediately after a meal, so it's worth breathing before eating or after a light meal. Make sure you drink enough beforehand so that your mouth doesn't dry out during intensive breathing sessions. Try it out and don't give up right away, even if you don't relax right away. When taking deep breaths, always remember to relax completely and not tense your upper body. Loosen your chest and shoulder area again and again by shaking or bending backward and opening your heart space. c) Tips for beginners to master the breathing technique Anyone just starting out should always do it calmly. Don't rush yourself and give yourself enough time to get into the flow. No one can completely settle into themselves and be completely connected with themselves through a breathing exercise. So if this isn't the case for you, don't worry and keep practicing. Start slowly and sit on a cushion or a comfortable mat. Place one hand on your heart and begin breathing in and out. Over time, you will definitely feel more calm within yourself. Keep going and breathe deeply. Anyone who wants to practice a particular breathing technique should gather sufficient information beforehand to ensure it is practiced correctly. Alternate nostril breathing or breath of fire are very easy to learn. Give yourself time to further internalize the breathing techniques and to be able to hold your breath for longer and longer periods of time. Always remember the rhythm: inhale, hold, exhale. Combine full yoga breathing with meditation Conclusion: Why is it worth incorporating yoga as a regular practice into your daily life? Yoga, including proper breathing techniques, is perfect for feeling physically, mentally, and spiritually revitalized. With the right breathing techniques, you'll be able to connect with your body, release stress, release energy blockages, and feel invigorated. Proper breathing also helps you truly immerse yourself and get to know yourself on a whole new level. It also gives you new energy to get you through the day. Always remember to breathe consciously. Do you already have experience with breathing techniques? If so, which ones do you prefer?

For those who practice yoga, it's important to feel comfortable in both their own skin and their workout clothes. A good fit and a pleasant feeling on the skin allow you to concentrate fully on your workout. At rechnungskauf.com, you'll find various suppliers for your perfect outfit, and the right workout clothes are especially important for yoga. When choosing yoga clothes, you should pay particular attention to comfort and mobility; for example, leggings or shorts made of soft material offer a high level of comfort. For your upper body, we recommend a breathable top that doesn't slip or pinch, ideally with integrated breast support for women. If you prefer to practice barefoot or without shoes, socks with a non-slip profile are a good option. These support balance during certain exercises and prevent the risk of injury. Comfort and freedom of movement: The right materials and cuts for your yoga clothing Once you've discovered yoga, it's important that your clothing is comfortable. This means choosing the right materials and cuts to ensure comfort and freedom of movement. When choosing the right clothing, it's important to focus on breathable materials. Cotton is a popular choice because it's soft, comfortable, and moisture-absorbing. Synthetic fabrics like polyester or nylon are also suitable because they are lightweight and durable. The cut of the clothing is equally important; when buying yoga pants, make sure they aren't too tight and offer enough movement. An elastic waistband helps adjust the pants to your body shape. Tops should also be loose-fitting and not too tight. It's important to choose the right type of clothing for your specific yoga practice. Breathable sportswear for a comfortable yoga experience This clothing keeps you cool and dry during yoga, wicking moisture away from your skin while allowing air circulation. Breathable sportswear should be made of lightweight material that hugs the body and allows for full freedom of movement. Some brands offer clothing specifically designed for yoga, distinguished by their design and features. When purchasing breathable activewear, make sure you choose the right size and fabric. There are various types of materials that can be used for breathable clothing, such as polyester or nylon, and finally, it's important that the fabric is stretchy. Sustainability and environmental awareness: Choosing ecological yoga clothing Yoga is becoming increasingly popular, and the demand for eco-friendly activewear is constantly growing. Therefore, it's important to consider sustainability and the environment when purchasing yoga clothing. First, you should inform yourself about the materials used. Many brands offer clothing made from recycled materials or natural fibers like organic cotton or linen. You should also pay attention to whether the brand is fairly produced and whether it uses ethical labor practices. It's equally important to know whether the material is durable and easy to care for. This way, you can ensure that your clothing will last a long time and thus reduce resource consumption. When purchasing yoga clothing, you should always try to develop an awareness of sustainability and only buy products that are manufactured in an environmentally friendly way; this way, everyone can do their part.

Yoga for children: What are the positive effects? Yoga for adults is wonderful – many yogis already know this. But the asanas from Buddhist teachings can make a difference not only for adults. Little ones also benefit from children's yoga, which is specially tailored to them. Parents will learn in this article whether it's really worthwhile and what benefits come with these yoga exercises. Why is yoga also suitable for children? The answer is clear: Firstly, children love to move, so they respond to the urge to move much more automatically than adults do. Therefore, you probably don't even have to force your child to use their own body and imitate simple yoga exercises. Secondly, physical activity is healthy. Children's bodies need to move, just like an adult's. Yoga involves special asanas that have a lasting effect on the body, mind, and soul. This is an advantage over other physical exercises. What are the benefits of practicing yoga? If you exercise regularly with your child, you're killing two birds with one stone—physical activity is important for young and old alike. If you also choose yoga, you'll achieve amazing results. In the following section, you'll learn about the most significant benefits associated with the best yoga exercises. 1. Movement Of course, the factor of movement is almost the most important. Many children's daily lives consist of a lot of sitting. This is especially true because they spend at least six hours at school sitting in a chair. Therefore, it's advisable for them to get enough exercise in their free time. Whether you take your kids out into nature, invent ball games, or do gymnastics – it gets their circulation going. With children's yoga, you also have the advantage that the asanas on the mat affect the body, mind, and soul. This effect applies to children just as much as it does to adults. Depending on which asanas are practiced, they have different effects on the body. If you practice many strenuous sequences, you'll probably get out of breath, which will train your endurance. Otherwise, the main focus is on strengthening muscles, strengthening joints, and stretching ligaments. Your child will automatically become fitter, more flexible, and stronger – all in a playful and fun way. 2. Improved motor skills Improving or training motor skills plays an essential role in children. Children between the ages of three and six learn sequences such as balancing, standing on one leg, or climbing stairs by alternating legs. Yoga can therefore be valuable during this time and promote these movements. At later ages (between six and twelve), the focus is on improving fine motor skills, such as drawing or writing. Of course, gross motor skills can also be trained and practiced more specifically at this age. 3. Concentration is increased Adults also experience the problem of losing concentration after a while. There are various exercises to improve mindfulness and focus. Yoga can be helpful in this case. It shifts the focus to other areas of the brain, allowing the concentration area to breathe. Therefore, you can also incorporate yoga exercises at home to strengthen your little yogi's concentration—especially when they have a lot to learn. 4. Body weight is in balance In this country, as in other industrialized countries, many children are overweight at a young age. Here, too, yoga can be beneficial in keeping children active and, above all, psychologically balanced. Psychological disorders (which are not always immediately recognized) are often the reason why children overeat and don't want to exercise. You can counteract this with yoga. However, please note that yoga exercises are best discussed with your doctor. If your daughter or son is of normal weight, these exercises will help maintain it. 5. Better body awareness/feeling for the body Children only learn to sense their bodies over time. With yoga, you can intensify and improve this process. If your child practices yoga exercises daily, you will notice a change in your daughter's or son's body awareness. This will affect various areas of life. This will help your child understand more easily when they need rest, when they want to eat, or when they want to move. 6. Relaxation and rest Many children's daily lives are just as stressful as those of adults—especially considering that children aren't yet able to cope well with stress and challenges. Schoolwork, homework, and constant classes during their free time can make children feel overwhelmed. If this is the case with your child, you can change this. You can adapt your daily routine and incorporate daily asanas. Yoga is particularly beneficial and promotes a relaxed body and a free mind. Give it a try. What exercises can you do with your child? If these tips have helped you and you'd like to incorporate yoga into your child's daily routine, you can incorporate the following poses. They're very easy to learn and can therefore be practiced by your child alone. a) Seated forward bend Forward bends are very important. You'll also find this exercise in yoga for adults. The great thing is that you can do this pose together. To do it, sit opposite each other, stretch out your legs, and touch the soles of your feet. If the pose is difficult, a blanket or small yoga cushion can provide support. Once you're in this pose with your yogi, you can both bend forward. Be kind to each other and see how far you can go. b) Tree In the tree pose, your daughter or son stands upright and lifts one leg. The sole of the foot is placed either on the lower leg or the thigh. This pose promotes balance. c) The frog In this position, you squat down and place both hands on the floor, keeping the soles of your feet flat on the floor. d) The turtle It's particularly calming and therefore an ideal yoga position for a restless child. Here, you bend forward with both legs almost straight, your upper body leaning forward, and your arms tucked under your knees, palms flat on the floor. e) Warrior III This pose is ideal for promoting balance. It can also be performed together. You stand on the mat with your daughter or son and step back one foot (it will hover in the air). At the same time, you bring your arms forward, and your little yogi does the same. This way, you can hold hands to help maintain balance. f) cat In the cat pose, the little yogi gets into a quadruped position and raises the left leg while extending the right arm forward. Then, the arm and leg are brought together beneath the belly. This is repeated a few times, then the other side is switched. End your yoga class gently: Shavasana and meditation To end the training session gently, it's worth doing a short breathing exercise. A short meditation journey or simply lying down can also be beneficial, helping your yogi relax even more easily. Have you ever practiced yoga with your child? If so, what changes have you noticed in your son or daughter?

Yoga in the mountains: relaxation, self-discovery and vitality You can do yoga anywhere—whether on the beach, in your living room, or in the mountains. Mountain yoga retreats are an increasingly popular trend. Everyday life is filled with challenges, so people long for relaxation. What could be better than spending a relaxing vacation with yoga and hiking in the mountains? This article provides you with the most important information about this type of relaxing vacation. Distance from everyday stress – made easy with yoga Because many people have very challenging daily lives, they long for something completely different on vacation. With yoga in the heart of a mountain landscape, you can fulfill precisely these desires. The great thing about yoga is that you can practice it in your everyday life—not just while traveling. If that's not possible for you, or if you'd especially like to benefit from it while on vacation, yoga retreats are perfect for you. These are offered almost everywhere—meaning you can also pursue this desire at your favorite vacation destination. The special benefits of yoga in brief: Yoga helps you relax your body, mind and nervous system. Your body recovers from daily tension, and your back, shoulders and neck feel more flexible. The stress level drops and you can finally breathe deeply. Yoga can also be beneficial when you are in a bad mood or are feeling slightly depressed. Your body also feels strengthened and revitalized. As you can see, yoga on the mat has a multitude of positive effects on the body, mind, and soul. What could be more logical than incorporating these benefits into your vacation? Your yoga holiday in the mountains – wellness amidst meadows, alpine pastures and edelweiss Attention nature lovers: If you want to relax amidst beautiful natural oases during your vacation, then choose a trip to the mountains. They have so much to offer, and combining them with Hatha Yoga or other yoga styles will allow you to truly immerse yourself and rejuvenate. Why should you choose yoga in the mountains? Everyone has different preferences, yet most yogis desire similar things. There are many reasons why a yoga vacation in the mountains is worthwhile. a) Rest and retreat If you live in the city, you know how loud it is every day. In the mountains, you wake up surrounded by birdsong, the gentle sound of the wind in the trees, clear views of the nearby peaks, and cool, soothing mountain air. This environment is a great place to relax, retreat, and recharge. For those who want to escape the stresses of daily life and immerse themselves in themselves, a yoga retreat in the mountains is the perfect place to fulfill all their dreams. If you wish, you can also spread out your yoga mat in the alpine meadows and practice Yin Yoga or other yoga styles during sunset. b) Healthy food in the best hotels During your time out in the mountains, healthy food is a must. Most yoga hotels don't offer the traditional dishes you might expect from other restaurants or hotels. Instead, they emphasize variety, nutrient density, and flavor. You'll often find vegan or vegetarian options, and food intolerances are usually catered for. This way, you can be sure that your physical well-being is taken care of, and that it's not only delicious, but also very healthy and digestible. c) Wide range of courses for beginners, advanced and professionals Whether you're just starting out and want to discover the best yoga styles, or you're a long-time practitioner, the selection of classes is usually extremely wide. However, it's advisable to research the styles beforehand to ensure that the classes offered are exactly what you're looking for. A comprehensive offering often includes courses where you can relax on your cushion with meditation or breathing exercises – a great way to round off your yoga sessions. d) Hiking in the most beautiful areas of the planet If you enjoy being outdoors, a yoga holiday in the mountains is the best choice. After your yoga sessions, you can go hiking in nature and explore the mountains, alpine pastures, meadows, and forests. Many mountain regions offer countless different hiking trails, suitable for beginners and advanced hikers alike. You can choose the ones that best suit your needs. This is the perfect way to round out your yoga routine and benefit from plenty of exercise during this time. e) Meet like-minded people Sometimes it's not easy to meet like-minded people. Here, you can be sure that you'll meet many who share a similar passion for yoga and other spiritual topics like meditation, breathing techniques, etc. What should you consider before booking? There are a few things you should consider before booking: Choose the country you'd like to travel to and weigh up the different hotel offers. Often, you may have to find a compromise. Find a hotel that offers the exact courses you would like to attend. Maybe there is the possibility for you to travel together with an acquaintance, a friend, a girlfriend or your partner – that often makes it even more enjoyable. Consider how long you want to stay at the yoga retreat. The length of stay varies, so consider what feels right for you. The longer the trip, the better you'll be able to recover. If you have any intolerances or other special requests, you should clarify in advance whether these can be accommodated. Have you ever been on a yoga retreat in the mountains? What did you particularly enjoy?