The art of yoga is over 5000 years old. However, it still has its place in the 21st century. This Indian method of full body training strengthens the body and mind and also helps to reduce stress levels. Here, we will show you two very simple yoga exercises which can help you to relax, de-stress and focus on yourself . And it might make you want to try out more.
Eating and drinking healthy
No special diet is required when practicing yoga. A balanced and varied diet based on your age, gender and nutrient requirements is recommended. However, before training, your stomach should be relatively empty so that the digestive processes do not disrupt your training. It is a good idea, therefore, to wait around two to three hours after eating your main meal before starting the exercises. You can eat a small snack, e.g. a banana or NESTLÉ a+ Dahi up to an hour beforehand.
Breathing correctly – the most important principle of yoga
A correct breathing technique is particularly important in yoga. This helps you to focus completely on yourself. The right breathing technique can also help you to hold a position for longer. Deep breathing from the stomach can have a particularly relaxing effect. You should therefore start your yoga session with the following breathing exercise:
- Lie comfortably on your back
- Place your hands on your stomach with your two middle fingers touching at the navel
- Focus on breathing out, drawing your stomach in slightly
- Then breathe in slowly. Your stomach will rise up
- Hold your breath for about a second
- Now breathe out slowly. Your stomach will draw in again
Repeat this process around 10 times.
Shoulder bridge – yoga exercise for beginners
The shoulder bridge is a simple exercise which can also be mastered by those new to yoga. It helps with deep breathing, strengthens your legs and back, and stretches the front of your body. If you have back problems, check with your doctor beforehand to see whether you should do yoga exercises which could put a strain on the back.
- Lie comfortably on your back. Stretch out your arms parallel to your body. Your palms should be facing downwards
- Place your feet on the floor close to your bottom. Your knees should be touching
- Now slowly lift the pelvis and back off the floor
- Hold this position for as long as possible while breathing slowly and evenly
- Now lower your bottom and back slowly back down
Yoga training is offered at many convenient yoga education centres Fitness studios also often offer yoga as part of their programme. You could also visit a specialist yoga centre, where the classes are usually taken by full-time yoga teachers.
Our bodies need sufficient relaxation – to create balance in our increasingly hectic daily lives. If you learn how to really relax, you will be able to handle stress more effectively. Relaxation techniques and exercises like yoga are good for your body and soul will help you to find inner peace and calm.