What is the truth behind the healing promise and is yoga suitable for all ages?
Yoga is an ancient practice that is very popular around the world. This comprehensive discipline combines physical exercises, breathing techniques and meditation to bring body and mind into harmony. Originally from India, yoga has developed and spread over thousands of years. Today, millions of people practice yoga to improve their health, reduce stress and find inner peace.
History & Species
The exciting journey of yoga Yoga, as we have just learned, has its roots in India. More precisely in Indian philosophy and is over 5000 years old. The first mentions of yoga can be found in the Vedas, the holy scriptures of Hinduism. Over the centuries, various yoga styles have developed, including Hatha Yoga, Ashtanga Yoga and Kundalini Yoga. Hatha Yoga focuses on basic postures (asanas) and breathing exercises (pranayama). It is ideal for beginners as it is slow and gentle. Ashtanga Yoga, on the other hand, is a dynamic and challenging style that includes a set sequence of poses and promotes strength, flexibility and endurance. Kundalini Yoga aims to awaken and channel the energy in the body. It combines asanas, breathing exercises, meditation and mantras. Yoga became popular in the West in the 1960s through pioneers such as BKS Iyengar and Pattabhi Jois. Today, there are countless yoga studios and teachers around the world who pass on this ancient practice in a modern interpretation.
Yoga in Germany
Did you know that there are an estimated 5 million yoga practitioners in Germany? Yoga classes and workshops are extremely popular in gyms and wellness centers. According to a study by the German Association of Yoga Teachers (BDY), more and more people are incorporating yoga into their daily routine to promote mental and physical health. Interestingly, yoga has also found its way into the business world: many companies offer their employees yoga classes to reduce stress and increase well-being.
Your path to more health and well-being
Yoga is known for its numerous health benefits. Not only does it strengthen muscles and improve flexibility, but it also has positive effects on the cardiovascular system and the immune system.
Yoga exercises such as the sun salutation (Surya Namaskar) and the tree pose (Vrikshasana) promote balance and coordination. Regular yoga practice makes the joints more flexible and strengthens the muscles. Breathing exercises (Pranayama) such as Kapalabhati and Anulom Vilom improve lung capacity and increase the body's oxygen supply. According to a study by Harvard Medical School, yoga can lower blood pressure and regulate blood sugar levels, which is particularly beneficial for people with high blood pressure and diabetes.
Yoga and the Nervous System
Yoga has a calming effect on the nervous system and reduces stress hormones such as cortisol. Meditative practices and relaxation exercises (Shavasana) promote the production of happiness hormones such as serotonin and endorphins. This leads to a feeling of relaxation and contentment. In addition, yoga can help with anxiety and depression by calming the mind and increasing self-awareness.
Scientific studies have shown that yoga can increase the density of gray matter in the brain, which has positive effects on memory, emotions and pain perception. Regular yoga practice can also improve heart rate variability, a sign of a healthy cardiovascular system and good adaptability to stress.
Possible risks and side effects
As with any physical activity, yoga also has some risks. Improper execution of the asanas (postures) can lead to injury. That's why it's important to get guidance from a qualified teacher, especially as a beginner. But don't worry! That doesn't mean you have to make an appointment with a yoga teacher right away. There are tons of videos and instructions available online for free that have the same effect as a qualified teacher. However, pregnant women and people with certain health problems should consult your doctor before starting a yoga practice to avoid the risk of injury
Yoga for older people
Yoga exercises such as the sun salutation (Surya Namaskar) and the tree pose (Vrikshasana) promote balance and coordination. Regular yoga practice makes the joints more flexible and strengthens the muscles. Breathing exercises (Pranayama) such as Kapalabhati and Anulom Vilom improve lung capacity and increase the body's oxygen supply. According to a study by Harvard Medical School, yoga can lower blood pressure and regulate blood sugar levels, which is particularly beneficial for people with high blood pressure and diabetes.
Yoga can be particularly beneficial for older people as it promotes flexibility, balance and strength. Here are ten of the best yoga poses for older people:
- Mountain Pose (Tadasana)
- How to do them: Stand with your feet together, distribute your weight evenly on both feet, tighten your thighs and pull your kneecaps up. Lift your chest and keep your arms loosely at your sides.
- What to look out for: Make sure to keep your shoulders relaxed and not lean too far forward.
- Benefits for the body: This pose improves posture, strengthens the legs and balance. It helps to raise awareness of your posture in everyday life and promotes stability.
- tree pose (Vrikshasana)
- How to do it: Standing upright, shift your weight onto one leg and lift the other leg, placing the sole of your foot on the inside of your standing thigh or calf (not on your knee). Find your balance and bring your hands in prayer position in front of your chest.
- What to pay attention to: Make sure that the pelvis remains straight and that the standing leg is not pushed through.
- Benefits for the body: This pose promotes balance and strengthens the leg muscles. It improves concentration and stability.
- Cat-Cow (Marjaryasana-Bitilasana)
- How to do it: Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. As you inhale, lower your belly and raise your head and tailbone (cow). As you exhale, pull your chin toward your chest and arch your back upward (cat).
- What you should pay attention to: Move slowly and consciously, pay attention to your even breathing.
- Benefits for the body: This dynamic movement improves the flexibility of the spine, promotes blood circulation and relieves back pain.
- Chair Pose (Utkatasana)
- How to do them: Standing upright, raise your arms above your head and lower your hips as if you were going to sit down in a chair. Your knees should stay behind your toes.
- What to look out for: Make sure to keep your back straight and not arch your back too much.
- Body Benefits: This pose strengthens the thighs and buttocks, improves stability and endurance.
- Warrior II (Virabhadrasana II)
- How to do them: Stand with your legs apart, turning your right foot out and your left foot slightly in. Bend your right knee so it is over your ankle, extend your arms parallel to the floor and look over your right hand.
- What to look out for: Make sure that the front knee does not go beyond the toes and that the back leg remains straight.
- Body Benefits: This pose strengthens the legs, opens the hips, and builds endurance. It improves balance and concentration.
- Downward Facing Dog (Adho Mukha Svanasana)
- How to do them: Starting on your hands and knees, raise your hips up and back, straighten your legs and form an inverted V. Your hands should be shoulder-width apart and your feet hip-width apart.
- What to look for: Make sure to spread your fingers wide and let your head hang between your arms.
- Body Benefits: This pose stretches the back and legs, strengthens the arms, and improves circulation. It promotes flexibility and relieves back tension.
- Table Pose (Ardha Uttanasana)
- How to do them: Stand upright, bend forward from the waist, and place your hands on your shins or a chair in front of you. Your back should be straight and parallel to the floor.
- What to look out for: Make sure to keep your back long and not let it become too rounded.
- Body Benefits: This pose stretches the spine and back of the legs, promotes flexibility and improves posture.
- Butterfly Pose (Baddha Konasana)
- How to do them: Sit with your legs straight, bend your knees and bring the soles of your feet together. Hold your feet with your hands and let your knees sink outwards.
- What to look out for: Make sure to keep your back straight and don't bend your hips.
- Body Benefits: This pose opens the hips and stretches the groin muscles. It promotes flexibility and relieves tension in the lower back.
- Sun Salutation (Surya Namaskar)
- How to do it: Sun Salutation is a sequence of poses that flow into one another. Start standing, raise your arms overhead, bend forward, step into a plank, lower yourself, open your chest in a cobra, and then come into downward dog. Repeat the sequence on the other side.
- What to pay attention to: Move fluidly and synchronize your movements with your breathing.
- Benefits for the body: This dynamic sequence promotes flexibility, strength and endurance. It activates the entire body and improves blood circulation.
- corpse pose (Shavasana)
- How to do it: Lie flat on your back with your arms loosely at your sides and your legs slightly apart. Close your eyes and consciously relax each part of your body.
- What to pay attention to: Make sure to breathe calmly and evenly and allow your mind to calm down.
- Physical Benefits: This pose calms the body and mind, promotes relaxation and stress relief, and helps integrate the positive effects of yoga practice.
Important: When you start doing yoga, it is recommended that you do not do all the poses one after the other. Start slowly with one or two exercises a day and gradually increase the number as your body gets used to it.
