Yoga is a holistic exercise system that originated in India. The first references to yoga and can be found in the Vedas, the most ancient holy scriptures of India. Besides physical exercises (asanas) and breathing techniques (pranayama), philosophy and meditation play an important role in the classical yoga traditions.
Yoga is not the only tradition that teaches includes meditation. Today there is a multitude of well-known meditation techniques from different cultures and traditions.
As different as the various yoga and meditation styles are, they all have a similar purpose: the main goal is to bring body and mind into harmony and to experience inner peace. The benefits of yoga and meditation have been scientifically proven in many studies.
As part of ourSelf-care January, we would like to introduce you to a few techniques and exercises that you can easily integrate into your everyday life.
Meditation is an effective technique for stress relief. It can help you to feel more serenity, inner peace and joy in everyday life. The positive effects of meditation have been scientifically proven in various studies.
The techniques differ according to tradition. Known meditation techniques are Transcendental Meditation (TM), Zen Meditation (Zazen) or Vipassana Meditation.
If you want to make your first experiences with meditation, you can use a meditation app. Apps likeThe Mindfulness App orHeadspaceoffer guided meditations with audio explanations. There are also a number of other meditation apps that can help you relax and reduce stress.
Of course you can also start without an app or tools, but experience shows that it is easier to get started with guidance as the mind starts wandering easily otherwise.
2. Sun Salutation (Surya Namaskar)
One of the most famous yoga sequences is the sun salutation. It consists of a total of 12 asanas (physical exercises), which are repeated several times as a dynamic sequence.
Sun salutations are a great way to energize and strengthen the entire body. The lungs, digestive system, as well as muscles and joints will all benefit from practicing Sun Salutations. In addition to that Surya Namaskar is immensely beneficial for losing weight, skincare and hair care. Quite impressive, isn't it?
If you would like to learn the sun salutation on your own, you can find many helpful instructions on Youtube. However, there are many variations and modifications. A good starting point for beginners are videos in the tradition of Sivananda Yoga or other classical Hatha yoga traditions. Look for a video where the postures are done slowly so that you can get used to them.
3. Golden milk
In Ayurveda, the sister science of Yoga, turmeric has been considered an important remedy for thousands of years. Turmeric tastes especially delicious in Golden Milk, also known as Turmeric Latte. Golden Milk from turmeric strengthens the immune system and keeps you fit, which is why it has become a hit especially among yoga practitioners.
Turmeric Golden Milk (2 servings)
Heat the milk, curcuma powder (or curcuma paste) with ginger in a pot. Then add some pepper and let all ingredients steep for about ten minutes. Add a little coconut oil and pour the warm turmeric latte into a cup or mug. The result is a golden yellow milk with a sweet and spicy aroma. Enjoy!
4. Yoga exercise Cat-Cow
This popular back exercise makes the spine flexible, mobilizes your back muscles and helps to release tension.
This is how it works:
Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
The next time you inhale, lower your stomach towards the ground and pull your shoulder blades backwards (like a cow). At the same time, lift your head so that you can look forward. Be careful not to overstretch the neck.
Repeat a few times.
5. Yoga Nidra
Yoga Nidra is often called the sleep of the yogi. It is a guided meditation for deep relaxation. Unlike a sitting meditation, Yoga Nidra is performed while lying down on the back. The aim is to reach a state between being awake and sleeping. Through the guided instructions the mind oscillates back and forth between alpha and theta state without reaching the deep sleep state.
The advantages are manifold. It is said that 30 minutes of Yoga Nidra is as relaxing as 4 hours of deep sleep. Yoga Nidra can also help you sleep better, be more relaxed and improve your concentration.
If you want to try Yoga Nidra for free, you can find good videos on Youtube. Many yoga teachers offer guided Yoga Nidra meditations.
Find a quiet place where you can relax without disturbance. The room should not be too bright or too dark. Lie on your back and relax. Your eyes remain closed during the entire exercise.
Have you ever heard of hyperacidity of the body?
You probably did! But maybe the topic seemed too complex to you, so you quickly lost interest.
But this fact should awaken your interest again:
The majority of people in our modern society suffer from hyperacidity!
Yes, now you may be surprised or even shocked! The topic of hyperacidity is enormously important and should play an important role in your diet.
Hyperacidity or acidosis is caused by the increasing consumption of toxic and acid-forming foods. Unfortunately, many people eat a very acidic diet and don't get enough base-forming minerals.
If you haven't heard of the beauty protein collagen yet, you must be living somewhere under a rock.
Because in social media, the so-called beauty supplement is being promoted more than ever before. And that' s not without reason!
Collagen is one of the most popular supplements on the market. It supports the normal growth of hair and nails and healthy skin.
For this reason, supplements with collagen are often associated only with external beauty.
However, collagen is much more than just a skin, hair and nail care product. It offers numerous other benefits that you should definitely know about.
Learn what collagen is, what benefits it offers and why taking collagen supplements makes much sense.
Did you know that you have about 100 trillion bacteria in your body?
That might sound a bit scary at first, because we associate the word bacteria with something negative. But bacteria are actually essential for our survival and take over important tasks in our body. Most bacteria are found in our intestines, more specifically in the colon. Intestinal flora or intestinal microbiota is the term used to describe the totality of microorganisms (bacteria, viruses, etc.) that colonize the intestine.
We distinguish between good and bad bacteria: The good bacteria are enormously important for health. However, certain types of bacteria in your gut can also contribute to many diseases.
Studies have found that if you have too many of the negative bacteria in your body, you are more likely to suffer from certain intestinal diseases, such as Crohn's disease and irritable bowel syndrome (IBS).
What's interesting is that the food you eat has a big impact on your gut flora.