Yoga – a holistic concept from India

Ancient wisdom unites body, mind and soul

Hatha Yoga , Power Yoga , or Ashtanga Yoga —today there are many different styles of yoga. However, yoga originated over two thousand years ago in India. There, a technique was developed to live in harmony with oneself. Yoga describes both the state of a clear mind and a strong body , and how to achieve this perfect balance through conscious living. The term "yoga" comes from Sanskrit and literally translates to "to harness" or "to yoke." More colloquially, it means "to unite." Specifically, it's about the union of body and mind .

What effect does yoga have on body and mind?

Yoga is a kind of "miracle cure" for today's hectic lifestyle . It can help prevent cardiovascular disease, strengthens coordination, flexibility, strength, and endurance, boosts metabolism, and supports the musculoskeletal system. Yoga can alleviate back pain and harmonize sleep and digestion. Furthermore, yoga has positive effects in many other areas, including the prevention of mental health conditions such as anxiety and depression. Here, we present the most important aspects in more detail:

Good for mobility and strength

Yoga is a great way to maintain flexibility and increase muscle strength . Most yoga poses are typically held for extended periods, which can be challenging at first but becomes easier with practice. By holding the poses for longer periods, you strengthen both your muscles and deeper tissues, as well as improving circulation. Muscles and tendons are stretched regularly and gently during yoga, so your flexibility increases over time.

Detoxification through yoga

In today's fast-paced world, the body is constantly exposed to negative external influences. This can lead to a variety of symptoms, such as acne and insomnia, as toxins accumulate in our bodies due to poor diet or sedentary work. Yoga practice helps stimulate bowel movements , improving digestion and promoting the elimination of waste products. Sweating also helps remove harmful substances.

Relaxation and stress reduction

Yoga is an excellent way to lower stress levels . It's the perfect escape from everyday life for those constantly stressed by their daily tasks. Yoga sessions typically include pranayama (breathing exercises) , which are ideal for calming both mind and soul . Simply switch off your thoughts and focus only on your body and breath. Your heartbeat slows, and your body and all organs receive more oxygen. Regular practice also means you can use these breathing techniques in stressful situations and remain more composed overall.

Who is yoga suitable for?

The typical "yogi" is incredibly fit and can perform the most impossible acrobatic poses?
After years of hard training, it might look that way, but there are also plenty of "normal" people who practice yoga. Because there's a suitable yoga style for everyone and every need – from absolutely relaxing to extremely sweaty.
Every beginner should first ask themselves what they primarily want to achieve with yoga. Is relaxation , muscle building , or improved flexibility the main goal? Depending on this, you then choose a type of yoga: Hatha Yoga , Ashtanga Yoga , Yin Yoga , or Power Yoga . If you learn in a studio, a yoga teacher will always keep an eye on you and help you perform the asanas (mostly static postures) correctly.

Yoga: Prefer to be in the studio or at home?

One of the most frequent questions when someone is interested in yoga is "Should I learn yoga at home or in a class ?"
To learn more about this ancient art and find out what suits you best, you should attend a class. However, if you'd like to try out some poses on your own before investing that much time, there are yoga DVDs from experienced instructors that allow you to get a taste of the practice without committing to a class.

Three simple yoga exercises

Finally, we have selected three simple yoga exercises for you that are well suited for beginners to try.
Important: If you suffer from illnesses or physical limitations, such as joint problems, please speak to your doctor beforehand.

• The “Butterfly”

It is one of the asanas best suited for beginners.
For this yoga exercise, begin by sitting on the floor with your back straight and bending your knees. Now bring the soles of your feet together and try to draw your feet as close to your body as possible. You can also try to lower your knees towards the floor by gently pressing your elbows. If any part of the movement hurts or feels uncomfortable, stop; don't force anything. This exercise helps to open the hips.

• The “downward-facing dog”

is a beginner yoga exercise that appears in almost every class.
Start on all fours – hands and knees. Then lift your knees so that only your feet are touching the ground. At first, it's fine if only your toes are touching. Flexibility will come with time. Your knees can be slightly bent to reduce strain. This exercise relieves pressure on the spine.

• The tree"

is a good choice for beginners who want to perform an exercise while standing.
To begin, shift your entire body weight onto your left leg. Once your right foot is unweighted, lift it and place the sole of your foot against the inside of your left thigh. Now, bring your arms together above your head. If you have trouble balancing at first, that's perfectly normal. You can also start by keeping your foot on your lower leg. Regularly practicing the "tree" pose will improve your coordination and balance .

Reference: izkes, swissmediavision