What do you associate with the term “yoga”? Hours of sitting cross-legged, and breathtaking distortions of the body by crazy post-hippies? Well, you are wrong – for yoga, in accordance with its Indian principles, is the gentle cleansing of body and spirit, a programme of movement that strengthens the muscles and soul – and which knows no age limit.
bewegung bewegung gesundheit gesundheit
Yoga, or more precisely: “asana”, as yoga exercises are called, is characterised by the alternation between tension and relaxation in the muscles and the spirit. If the exercises are done properly, the positive effects can be noticed after only a few weeks: the supporting muscles become stronger, the body’s flexibility is increased – a sense of wellbeing develops. A combination of meditation and yoga is recommendable especially for those suffering from stress, but it is also good for those with back pain or headaches. Regular yoga relaxes, revitalises, strengthens the muscles and encourages blood circulation. In order to harmonise body and spirit in the long term it is a good idea to include regular yoga exercises in everyday life.
Gentle introduction
Neither a special physical performance capability nor elaborate equipment is necessary in order to practice yoga. Nevertheless, experienced yoga teachers advise approaching the matter slowly, especially also in order to redirect attention consciously to one’s own body. Yoga is a gentle exercise programme and not a high-performance sport, so personal ambition should be kept in check – there are neither winners nor losers in yoga. All you can win is a positive feeling and a better quality of life.
If you wish to attend a yoga course, you should plan around 2 hours per session. A yoga lesson usually lasts ca. 60 to 90 minutes, and includes not only asanas but also targeted breathing exercises, meditation and relaxation phases. You might already know some of the classical asanas, such as the bridge (“Setu Bandha Sarvangasana”), the downward-facing dog (“Adho Mukha Svanasana”) or the Lord of the Dance pose (“Natarajasana”). Yoga programmes can be individualised, depending on one’s special needs and weaknesses (e.g. lower back pain).
Many good aspects
Many yoga techniques can also supplement medical treatment, such as for asthma, high blood pressure, diabetes, obesity or headaches. Within just a few weeks, the combination of breathing techniques (asthma), relaxation (high blood pressure), and muscle strengthening (headaches and neck tension) has a positive impact on these complaints and on one’s general wellbeing. If the physical exercises are done properly, the whole musculoskeletal system becomes more supple and mobile. In addition, yoga exercises do not place any burden on joints, tendons or ligaments, yet at the same time encourage flexibility, making yoga ideal in cases of back pain or joint problems – and it has a positive effect on the vegetative nervous system. Body and soul become calm.
A small Yoga ABC
For newcomers to the fine art of yoga, many of the various different terms are probably confusing – yoga styles that all have a classical origin. Here is a brief guide:
Hatha-Yoga:
The classical “European” yoga combines strength, stamina and energy. Physical and breathing exercises form the core. The goal is to develop individual exercise programmes that can also be completed independently at home.
Ashtanga-Vinyasa-Yoga:
A dynamic yoga style in which physical exercises are combined with jumps and movements and a special breathing technique.
Iyengar-Yoga:
This powerful type of yoga focusses on postures and breathing exercises (pranayama). Some aids are also used, such as belts, benches, chairs or mats, which make it easier to complete certain asanas and to focus directly on the part of the body being activated.
Sivananda-Yoga:
A combination of classical asanas with breathing and relaxation exercises, as well as with meditation and nutrition.
Integrales Yoga:
Similar to Hatha Yoga, exercises for posture, relaxation, breathing and meditation are combined, but with a stronger spiritual focus.
Kundalini-Yoga:
The energy in the pelvis and vertebrae (Kundalini) is stimulated. Sometimes asanas from Hatha Yoga and dynamic movements are combined with cleansing breathing exercises.
New styles
Luna-Yoga:
Western yoga that combines traditional elements of classical yoga with physical therapy.
Power-Yoga:
The powerful yoga version, in which classical yoga positions are maintained for longer in order to strengthen coordination, balance and strength.
Hormon-Yoga:
A combination of Hatha and Kundalini Yoga, this form is supplemented with Tibetan energy exercises. The objective is to stimulate the female hormones. Hormone Yoga is particularly good for women with menopausal problems; the hormone stimulation leads to fewer hot flushes and sleeping problems.
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