Yoga BLOG

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?

All about Hot Yoga: What are the benefits and the most important tips As experienced yogis already know, there are many different styles of yoga, all of which have different effects on the human body and are exceptionally healthy. Therefore, everyone can choose the style that best benefits them. Hot yoga is very popular with many yogis, and studios also offer this popular style. In this article, you'll learn about the benefits of hot yoga and what you need to keep in mind when practicing this strenuous yoga style. Overview: What is Hot Yoga anyway? Hot yoga is also known as Bikram yoga in technical terms. Unlike other forms of yoga practiced in a regular studio, hot yoga takes place in a room with high temperatures. Even though the humidity is relatively low at 40 percent, the temperatures of around 35–40 degrees Celsius (95–104 degrees Fahrenheit) have an impact on the workout. This guarantees sweating. The yoga flow consists of 26 different asanas (including two breathing exercises) that can generally be classified as Hatha Yoga. Examples of postures include: grasshopper Chair Tree Bikram Choudhury (born February 10, 1946) is the founder of Bikram Yoga; the yoga style was named after him. Why is Bikram Yoga so great? Many people who love yoga are particularly enthusiastic about this style – and for good reason. A hot yoga class has numerous benefits for body, mind, and soul. As we all know, yoga has a positive effect on the entire organism. It can reduce stress, stretch muscles, and strengthen the body. But that's not all: Those who regularly visit a Bikram yoga studio can reap additional benefits: Thanks to the existing heat, tendons and ligaments can become more elastic. This automatically reduces the risk of injury, which is common among yogis who practice power yoga or other sports. Naturally, the heat makes it even easier to stretch the body. Do you sometimes feel down, tired, and slightly depressed? In this case, hot yoga may be just right for you and your health. This style of yoga can also have a beneficial effect on stress. Anyone with back problems and wanting to reduce them through exercises on the mat can do so with hot yoga. The asanas performed in this class are particularly relieving for the back and other muscles. The core and spine are strengthened and mobilized. Your cardiovascular system is put under even greater strain at these high temperatures – you'll notice this from the first minute of the class. Your lung capacity can improve through regular exercise. Do you want to lose weight? Then hot yoga could be ideal. If you really push yourself with hot yoga, you can burn even more calories thanks to the heat. It also builds a lot of muscle, thus increasing fat burning. Hot tips for you : If you incorporate shavasana or a short meditation on your cushion after the sequence of asanas, you'll get even more out of the class. Breathing exercises (pranayama) are also part of the hot yoga practice. These should not be neglected, as they connect you even more closely with your body. What should you consider as a beginner? Whether you want to try Hatha Yoga, Vinyasa Yoga, or Bikram Yoga, if you're unsure, you should always sign up for a yoga class beforehand. This way, you can be sure that you're performing all the asanas correctly and won't suffer any lasting damage due to incorrect execution. Further tips are: The Bikram studio should definitely be a good one. It's best to get information from other yogis who already have experience. This way, you can be sure that the selection is satisfactory. It's important that the instructor teaching Bikram is certified and teaches the original style. Of course, proper clothing is essential for practicing Bikram properly. A yoga towel is necessary to wick away sweat or to make certain poses on the mat more comfortable. Your clothing should be breathable and fit comfortably. It shouldn't be tight or uncomfortable. If you feel unwell at a certain point or during a particular asana, or if you experience cardiovascular problems, it's better to stop or ask the instructor if you can try an alternative pose. Whether you do Bikram, Vinyasa Yoga, Pilates, or any other physical activity, you must always drink enough (preferably drinks with electrolytes, such as coconut water). Attention: In these cases you should not do hot yoga As already explained in the previous section, there are many positive effects associated with practicing these asanas – but be careful: there are also contraindications that you should not neglect. If you already have cardiovascular disease, you should consult your doctor beforehand. You should also always seek medical advice if you have other physical complaints, such as low blood pressure. If you are pregnant and are not yet practiced in this style of yoga, it is better to wait until after the birth. The often described detoxification effect has not been scientifically confirmed. Of course, the problem of heating should also be considered during this time: the studios must be heated to at least 35 degrees, which means that a lot of energy has to be used for this. If you want to practice traditional yoga, which harmonizes body, mind, and soul, then hot yoga isn't for you. The focus is on physical fitness. Have you ever tried hot yoga? If so, what effect has it had on your body?

Is yoga, as we know it, just a myth? Nothing about yoga is as many yoga practitioners believe: The results of the yoga study by Briton Mark Singleton are astonishing and challenge the objections of all those who trust in the ancient Indian yoga spirit of "body, mind & soul." In his book, published in 2010 by Oxford University Press, the religious scholar Singleton presents it very precisely and comprehensively: Body-focused yoga is a relatively new teaching, not primarily Eastern but equally strongly Western in character. Let's summarize the core statements of "Yoga Body – The Origins of Modern Posture Practice" and form our own opinion. Yoga as a tiny cog in Indian culture In the Western world, we mostly know yoga as a form of Hatha Yoga . Hatha Yoga is said to have originally come from India, where it was practiced as part of a millennia-old Hindu culture. Singleton argues, however, that in classical texts such as the Upanishads or the Bhagavad Gita, yoga is mentioned at most in the sense of spiritual perfection and meditation . Asanas seemed to be of such secondary importance that they served solely to control the breath and sit still in a meditative state. Contemplation was desired, and asanas represented one path among many ways to reach the desired state. The roots in ancient Indian practices therefore have little to do with health and fitness-oriented yoga styles of the 21st century. It was only the collision of Indian nationalism after the end of British colonial rule and the European physical culture movement a good 100 years ago that "our" yoga was shaped by refining Western gymnastic exercises with a spiritual superstructure. Yoga as a trend sport of the late 19th century The term "physical culture" emerged at the end of the 19th century and is linked to increasing industrialization. Fewer and fewer people earned their living through farming and other physically demanding activities. Many moved to the cities and worked in factories. Factory owners were concerned with the productivity of their workers and thus promoted physical culture as a national mission. The image of the athletic, well-trained body was born at that time and left its mark in India as well. Hatha Yoga, previously practiced to control life energy in the sense of Pranayama – for purification and contemplation – became postural yoga. At a time when the Olympic Games were being revived by Pierre de Coubertin, Swami Sivananda, Paramahamsa Yogananda, Bishnu Choran Gosh, and more spiritually motivated representatives such as Vivekananda and Sri Aurobindo breathed new life into the idea of yoga. What Turnvater Jahn and the first modern bodybuilder have to do with yoga Religious scholar Mark Singleton, who lives in Santa Fe and teaches at St. John's College there, doesn't just make provocative claims. He supports his theses with historical sources, interviews contemporary witnesses, and considers findings from modern yoga research. Interestingly, in this context, the fitness wave in India at the end of the 19th century, influenced by bodybuilding pioneer Eugen Sandow, also had a political significance comparable to the German gymnastics movement of Ludwig Jahn, the "father of gymnastics." Indian men wanted to strengthen their bodies to break free from the colonial rulers. At the same time, however, they partly adopted training methods from the British army. By blending them with a context influenced by Hindu, Tantric, philosophical, and New Age thought, they gave physical culture its own direction and a completely new aspect of health. The legend of "body, mind, and soul" dates back to this time, making it only about 100 years old. In traditional yoga philosophy, mind and soul are one; there is no distinction. Singleton's conclusions Yoga is an exciting transnational phenomenon. Philosophical traditions and centuries of accumulated knowledge related to energy flows and states of consciousness have evolved into a new method through global cultural encounters and scientific advances. Modern yoga styles have emerged from cultural change and continue to evolve. This is precisely what makes yoga, this method that is neither sport nor religion nor medicine, yet encompasses a little of all of these, so unique. Image © StudioM1

what do you need to know? Yoga on the beach is a real highlight for many people. If you've been practicing yoga for a while, you know how amazing the results can be with the exercise sequences from Buddhist teachings. But even as a newbie, you can enjoy a yoga retreat by the sea and immerse yourself deeply in the wonderful effects of yoga. This article shows you the five best tips for your yoga vacation. Tip 1: When is a yoga vacation on the beach right for you? In general, the sea and the beach have a restorative effect on the human body. Therefore, there's nothing wrong with combining yoga and the beach. The following benefits await you during this trip: The salty air on the beach is good for your respiratory system, allowing your entire body to recover. Even for those who usually have difficulty breathing, beach exercises can be particularly effective. To be on the safe side, if you have any physical pain or illnesses, you should consult a doctor beforehand. The sun awakens your spirits. You automatically become happier and more joyful. The sun causes us to produce vitamin D3 in our skin, which in turn has a positive effect on our mood. The good news is that this so-called sun hormone can even be stored. This means you can continue to benefit from your stored vitamin D3 even after your vacation. Movement is good for body, mind, and soul. Yoga is a particularly attractive practice for harmonizing your entire body and supporting your health in a sustainable way. Gentle flows can feel like wellness. The daily grind of home suddenly seems a world away, and you can recharge your batteries and recharge your batteries. Gentle asanas strengthen, calm, and stretch your body, while challenging flows will get you sweating. Community with other women or men is beneficial and boosts self-confidence. Those who practice various flows together with other yogis feel connected and can engage in deep conversations during their time out. fitness, sport, yoga and healthy lifestyle concept - group of people doing warrior pose on beach Tip 2: Planning your trip properly As you can see, the benefits of the trip are impressive. All of these advantages await you if you choose this type of vacation or even a day trip. To fully enjoy your trip into nature, you should keep certain things in mind. It is therefore important that you obtain sufficient information about the provider. There are often hotels located directly on the beach that offer great deals. In some cases, private individuals also offer yoga classes. In these cases, you would have to arrange your own accommodation. It's important to ask yourself beforehand what exactly you want. Perhaps you simply want to travel to the beach and take a few hours there occasionally – in this case, it's sufficient if regular yoga sessions are offered nearby. If, on the other hand, you want to go on a so-called yoga vacation, you should choose a high-quality and comfortable hotel with appropriate amenities. Everything is usually included there. Which yoga styles would you like to do? You need to ask yourself this question before booking your trip. Beginners, in particular, should avoid a retreat that only offers advanced courses. The style of yoga is also crucial. Yin Yoga, for example, is perfect for calming down, giving your body more flexibility, and recharging your energy. If, on the other hand, you want to lose a few pounds, you should choose an Ashtanga or Vinyasa course. Many options also offer a variety of different yoga styles—this is especially interesting for those who want to gain insight into the broad realms of Buddhist teachings. Where should the journey go? In addition to the points mentioned above, the destination plays a significant role. If you want to stay in Germany, there are a wide selection of options along the North and Baltic Seas. Those who prefer to put their yoga mat down somewhere else will also find excellent options on the beaches of other European countries. Spain, Portugal, and Italy are popular destinations for a wonderful beach and yoga vacation. Tip 3: What are the two best asanas for the beach? In the following section, we'll introduce you to the best exercises for the beach. For these exercises (especially the second one), you should pack a high-quality yoga mat that's also designed for outdoor use. a) The tree Here, you stand upright and first pull your right leg up and place it over your left thigh. You're standing on just one leg, while the other is either leaning against your ankle or resting on your thigh. Your arms are pointing upwards. This is a perfect position for more balance and equilibrium. Then you switch sides. https://videopress.com/v/bDb6nnBA?resizeToParent=true&cover=true&loop=true&playsinline=true&preloadContent=metadata&useAverageColor=true b) Swivel seat This exercise is ideal for stimulating your digestion. It's also perfect for beginners and professionals. Sit upright and stretch out your right leg, bending your left leg. Wrap your right forearm around your left leg and twist your upper body to the left. Repeat this exercise on the other side. Tip 4: Meditation: Why it shouldn’t be forgotten! For a holistically relaxing summer vacation, meditation is a must. After valuable flow sessions, it's advisable to familiarize yourself with various meditation techniques on a cushion . When choosing a cushion, make sure it's of appropriate quality and suitable for outdoor use. Many yoga retreats automatically include the option of meditation sessions, because experienced yogis know that shavasana, or conscious pause, perfectly rounds off the practice sequence. Depending on the retreat, different meditation techniques are taught. Breathing exercises also play an important role. This allows you to immerse yourself even deeper in the yogic experience and achieve the best results. If you practice yoga alone on the beach, you can follow it with a guided meditation or simply surrender to the sounds of nature. Tip 5: Enjoy nature and external stimuli Those who already have extensive experience with indoor yoga will be impressed by how different it is at the beach. There are many more stimuli here: the sound of the sea, the sun on your skin, the wind in your face. Enjoy all these special moments and mindfully perceive each one. You'll notice that you become even more at one with yourself and nature. Fitness women sitting on yoga mats at the beach doing stretching workout. Women practicing stretching postures of yoga sitting near the sea. Have you ever practiced various asanas on the beach? If you have experience, how was it? What were the benefits?

Discover inner peace Are you longing for peace and serenity? Your daily life is stressful, and you don't know how to unwind? Then Sahaja Yoga could be perfect for you. Those seeking spiritual experiences can integrate this form of meditation into their daily routine. You'll find all the important information in this article: be inspired and find deep peace within. Concentrated relaxed man standing with closed eyes, having relaxation while meditating, trying to find balance and harmony isolated on gray. Yoga and meditation concept The term Sahaja Yoga: What does it mean? Sahaja Yoga has existed since 1970 and is considered a "religious movement." This concept, considered a meaningful continuation of the ancient yoga tradition, was developed that year by the Indian Dr. Nirmala Srivastava (often referred to as Shri Mataji Nirmala Devi). The focus of this yoga practice is the Kundalini energy, which is meant to be awakened. People with an awakened Kundalini energy are almost unstoppable, as they are fully connected to their self and their inner wisdom. By the way, the word Sahaja means "spontaneous" and in this context means that you are able to enter into meditation spontaneously. What is the goal of Sahaja Yoga meditation? The ultimate goal of yoga and meditation is always for people to be in harmony with themselves—and not just during their time on the yoga mat . Sahaja Yoga also aims to help people connect with their Kundalini energy and thereby experience a peaceful and fulfilling life. Thanks to this meditation, yogis come closer to this goal. What role do the energy channels and chakras play? To understand the principle of Sahaja Yoga meditation, you need to know that the energy channels and centers (chakras) serve as the basis of this teaching. The interaction of the nadis and the chakras is responsible for a person's well-being, whether they have much or little energy, and whether their energy is moving or not. According to Shri Mataji, it is important that all of these are in harmony to enjoy optimal mental, psychological, and physical health. What chakras are there? To give a brief overview, we list the seven most important chakras and their meaning. Muladhara Chakra (root chakra) stands for basic trust and security; it is located at the end of the spine. The Svadhistana Chakra (sacral chakra) is responsible for sexuality and creativity. It is located below the navel, in the lower abdomen. The Manipura Chakra (solar plexus) is responsible for self-confidence, self-control, discipline, and contentment. It is located directly above the navel. Anahata Chakra (heart chakra) is located directly in the heart space and represents compassion, love and empathy. Vishudda Chakra (throat chakra) is important for clear pronunciation and authentic communication; it is located in the larynx. The Ajna Chakra (third-eye chakra) represents intuition. It is located between the eyebrows. The Sahasrara Chakra (crown chakra) represents collective consciousness and direct access to the spiritual world and the universe. It is located a hand's breadth above the top of the head. When these chakras are balanced, you feel good and in harmony. It's also important that the Kundalini is in motion—this makes you feel strong, creative, and centered. There are also nadis, which are referred to as energy channels. There are three different types: Sushumna Nadi (this is the central channel, it runs along the spine to the crown chakra) Ida Nadi (this energy channel is on the left side of the body and represents the energy of desire) Pingala Nadi (located on the right side and includes the physical activities) Can Sahaja Yoga be practiced by everyone? The technique can be used by anyone, meaning it's right for you if you feel it's right for you. Here, you should listen to your gut feeling and simply give it a try if you're interested. Thanks to the great teachers and the worldwide distribution in over 120 countries, it's possible to get a glimpse of it almost anywhere these days. Sahaja Yoga can be an essential step on your path to self-realization. What are the benefits of Sahaja Yoga? This form of yoga is very transformative and has a lasting effect on your well-being. With the help of Sahaja Yoga you can bring your mind, soul and body into harmony. In addition, you will experience a kind of small enlightenment and be able to realize your spirituality. Your experience will change, and you will increasingly connect with your essence. In order to practice meditation in absolute silence, the awakening of the Kundalini is a prerequisite. This allows you to enter a divine, thoughtless state of consciousness. For this, the opening of the third eye is necessary. If you manage to reach this state, you will experience moments of complete silence, meaning no thoughts in your head. If you've done everything correctly, you'll feel a cool breeze on your hands and above your head. Don't stress if you don't feel it the first time. If you're unsure, you should find a guru or yoga teacher who can guide you. This will make it easier for you to reach this state on your meditation cushion . How does the process work? To ensure each participant is well-prepared for the program, it lasts 90 minutes. It consists of a theoretical and practical part: The theoretical part explains everything about the nadis, energy centers, and Kundalini energy, while the practical part reinforces what you have learned through physical exercises. To round off these sessions, the energy field is also cleansed. In addition, these elements play an essential role: Mantras poetry Music Have you tried Sahaja Yoga Online before? If so, how was it for you?

Yoga has gained increasing importance in recent years, both as a philosophy of life and as a form of physical activity. Originally developed in India, yoga has spread worldwide and inspired millions of people to incorporate this practice into their daily lives. Especially with the right clothing, yoga can become an incredible experience. For example, use an Urban Sports voucher code , which offers you incredible discounts on attractive and comfortable yoga apparel. In this article, we will explore the various aspects of yoga as a philosophy of life and as a sport and show how it can contribute to promoting physical and mental well-being. The Basics of Yoga: An Ancient Tradition Yoga has its origins in Indian culture and is a practice that works on physical, mental, and spiritual levels. There are various yoga traditions and styles with different focuses, but at its core, it's about bringing body, mind, and spirit into harmony. As a philosophy of life, yoga encompasses principles and techniques aimed at expanding consciousness and leading a harmonious life. Ethical and moral values, as well as mindfulness, play an important role in this. Yoga as a sport: The physical benefits Yoga as a sport involves performing various physical postures (asanas) and breathing exercises (pranayama) aimed at strengthening muscles, increasing flexibility, and improving balance. The physical benefits of yoga are numerous and include improving posture, relieving back pain, strengthening the immune system, and stimulating circulation. A great way to try yoga or deepen your practice is to use an Urban Sports voucher code. With this voucher code, you can participate in various yoga classes and studios in your city and discover the benefits of yoga as a sport. The variety of yoga styles offered allows you to find the right workout for your needs and goals. Mental and emotional benefits of yoga In addition to its physical benefits, yoga also has positive effects on mental health. The practice of yoga can reduce stress, alleviate anxiety, and lead to inner peace and serenity. Breathing exercises and meditation, which are often an integral part of yoga classes, promote concentration and body awareness. Regular yoga practice also helps you better manage emotions such as anger, sadness, or frustration, and can lead to increased self-confidence and self-esteem. The variety of yoga styles: something for everyone There are numerous yoga styles and disciplines, each with a different focus and thus catering to individual needs and preferences. Some styles, such as Hatha Yoga or Iyengar Yoga, focus on precise alignment of postures and are gentler, while others, such as Ashtanga Yoga or Vinyasa Flow, are more dynamic and powerful. Yin Yoga, on the other hand, focuses on holding stretches for longer periods and has a particularly relaxing and restorative effect. Kundalini Yoga combines physical exercises with breathing techniques, mantras, and meditation, and aims to awaken life energy. With the wide selection of yoga styles, it's easy to find a style that suits your needs and goals. Integrating yoga into everyday life: For a balanced life Yoga can be viewed as both a regular exercise routine and a complementary practice to other physical activities. There are numerous ways to incorporate yoga into your daily routine, whether by attending a class at your local studio, participating in online yoga classes, or practicing short yoga sequences in your own home. Regular yoga practice can help reduce stress, increase overall well-being, and enhance your quality of life.