“I can’t do yoga because I’m not flexible.”

It’s a phrase we’ve all heard or even said ourselves. In fact, lack of mobility or flexibility is a big factor in why some don’t even dare to take a yoga class. Still others crave more flexibility for health reasons: sitting for long periods of time or not moving enough in general has led to muscular shortening, which in turn has triggered back pain or headaches. Do you want to become more limber too? Then try the following seven tips for more flexibility.

Consistency

Staying on the ball is extremely important. So try to incorporate smaller exercises more often, rather than just once a week for an hour. Maybe you even plan fixed appointments for yourself, which you then keep. The more regularly you exercise, the better your body will get used to the exercises and you will feel it gradually becoming more supple.

Not just stretching

Just doing a few stretches every day is not only boring, but also not really productive. So use your yoga practice to become more limber! Not only will it be more fun this way, but you’ll also combine stretching with exercises that build strength. This combination is important to avoid injuries.

Props

Yoga blocks, yoga straps & co. are your best friends if you are not yet that limber. Asanas that might otherwise feel uncomfortable become more comfortable, and you can gently approach poses like seated forward bends. Straps and blocks can be an extension of your arms, allowing you to gently try out asanas while remaining correctly aligned. If you need inspiration on how to use yoga props, check them out here.

Breathing

Connect with your breath as you practice. You really should always, but especially if you’re focusing on being more flexible. Deep, emphatic exhalations help you release tension and sink deeper into the stretch. Deep breathing also plays a crucial role in the next point.

Relaxation

You can’t do it without relaxation. Becoming more flexible also means letting go. Tension is an obvious contradiction to the suppleness we strive for. Therefore, make sure that relaxation is not neglected in your practice, both at the end in the form of savasana and in the exercises themselves. As mentioned earlier, the breath plays a big role here: if you breathe shallowly and quickly, you are telling your head that you are in a stressful situation and cannot relax.

Flexibility starts in the head

Speaking of the head: It also gets involved when you’re trying to get more limber. Maybe you’ve noticed that you have a harder time with balance poses when you’re upset inside? Our minds and bodies are inextricably linked, and mental imbalance translates into physical imbalance. It is the same with flexibility. If your mind feels soft, flexible and wide because you have pleasant thoughts, you will find the exercises easier than if you are worried and your mind feels all hardened and narrow – for example, when you are sad.

You can also extend your practice by visualizing, for example, how with each exhalation you are releasing more and more tension, becoming softer and softer, and thus sinking even deeper into the stretch.

Patience and love

Becoming more flexible doesn’t happen overnight. It is a process that must be done gradually to avoid injury. Therefore, be patient with yourself and try to have fun along the way instead of constantly peeking at the destination. It is very important to be loving to yourself. Don’t force yourself into positions that your body is not yet comfortable with. Challenge it gently, but don’t exceed its limits. Respect it and do not compare it to other bodies. Keep realizing that you are exactly where you are supposed to be on your path – there is no one you need to outdo. Pay more attention to how an exercise feels to you, not how it looks or how you think it should look.

More flexibility is good for you! Better flexibility can prevent pain, tension and injury. So regular practice pays off – I hope you enjoy it!

Ancient? Ok, how old exactly?

It’s safe to say that yoga is an old practice. In fact, “old” doesn’t even really cover it. The first yogis were mentioned in the Vedas, around 1500 years before the common era. There are even hints that yoga was already practiced 5000 years ago. One of the first and most important yogic writings, the Yoga Sutras, by Patanjali, an Indian scholar, was written between the second century B.C. and the fourth century A.D. The pieces of wisdom that Patanjali shared are still being taught today. So are the asanas, the body exercises that most people think of when they hear “yoga”.

Now that you’ve got an overview how old this practice really is, it shouldn’t be surprising that there are skeptics out there, thinking that a philosophy that ancient doesn’t have any value today. But they’re wrong! In fact, I think now it has more value than ever.

Yoga over the course of time

Yoga was first practiced only by men. Today, the studios are full of women. Back then, it was a very strict, ascetic practice. Today, it is very loving and focused on selfcare. It used to be about enlightenment. Today, it is about the individual and their well-being (even though of course you can step on the path to enlightenment!). Do you see a pattern? Yoga changed throughout the years- the practice, its purpose, and of course the people who practice it. And that’s where its secret lies: centuries ago, people had totally different lives, different views on humans and their needs, depending on the time and place they lived in. Still, yoga never vanished. Its secret is that there is no “one size fits all” concept – it can be practiced and adjusted accordingly by anyone. As long as people are evolving, the practice will evolve too.

So why is yoga more important than ever?

Back in the early days, the people who practiced yoga were deeply religious and sought enlightenment. This is because of the concept of reincarnation: people wanted to stop the circle of being reborn and find eternal peace that comes with enlightenment. Today, especially in the West, the reasons for starting yoga are entirely different and often very physical. There are many studios available who cater to different needs, so it’s very accessible. But: in a way, it was easier centuries ago. People were much more in touch with nature, with spirituality and with themselves. Today, we’ve lost touch. We’re exposed to a constant media frenzy, we’re always accessible, always in a rush. We think we are our body. We do too much and feel too little. As a result, burnout, depression and other diseases are increasing.

Centuries ago, Patanjali defined yoga as “the cessation of the movements of the mind”. Think about it: when was the last time your mind was truly calm? Stopping the thought rollercoaster is a challenge we all must face. A racing mind might be one of the most common problems nowadays. In a yoga class, however, we turn inwards. There’s no phone, no internet, no news – just us, our breath and our movements. For once, there is nothing to worry about. Our hectic everyday life comes to a halt. We breathe and move and take care of ourselves. Our busy mind gets a well-deserved rest. And it’s also good for our body: Oftentimes, we spend hours on a desk, in front of a screen, or with a bent neck to look at our smartphone. An incredible amount of people suffers from back pain. Yoga to the rescue! There are numerous studies proving that it’s just as effective as physiotherapy. A little movement goes a long way. Lack of movement is a very common reason for diseases or being overweight. Yoga is a form of movement that is literally for everyBODY. There is no one who cannot practice and benefit from it. As long as you can breathe, you can practice yoga. Even if you’re overweight, even if you’re not the sporty type, even if you’re sitting in a wheelchair you can do yoga. There are super easy exercises to get you out of your head and into your body connecting you to your true self. The word “yoga” means “union” – union of mind, body and soul.

Not only is yoga a remedy for many modern problems, physical and mental, it is also flexible and accessible enough so that everyone can profit from it. 

Everyday benefits of practicing yoga at a glance

• Improved mood
• Better concentration
• Relief for neck and back pain
• Improvement of the immune system
• Enhancement of overall wellbeing
• And much more!

Sounds good, right? And let’s be honest: The wish for an improvement of mood, concentration and immune system is timeless – just like the practice that can help us achieve that wish.

If you’re thinking about starting yoga but don’t really dare yet, this article is ideal for you. You always hear about people who fell in love with yoga after their first yoga class and immediately became enthusiastic yogis, but don’t worry if it wasn’t like that for you!

It wasn’t love at first sight for me either. It took me years to get excited about the practice. There were several reasons for this: I didn’t find the right teacher for a long time; I thought the whole thing was only fun if you were a contortionist, so to speak, and a few other things.

To make it a little easier for you to get started with yoga, I’ve put together my top 5 tips that will help you enjoy it even if you’re a complete newbie.

1. Define your Why

Be absolutely clear about why you want to start yoga. Knowing exactly why or what you’re doing something for will help you stick with it, even if your motivation wanes. And there are many reasons to start with yoga: Maybe you want to feel better physically, gain more strength and flexibility. Or you want to bring calmness into the monkey mind. Or maybe the acrobatic-looking poses on Instagram have awakened your athletic ambition. No matter what it is – stand by your goal and keep it in mind during low-motivation times.

2. Don’t be too proud

By that I mean: don’t be ashamed to go to beginner classes and use as many tools as you need. Blocks, straps & co. were made for just such purposes. They lengthen your arms or shorten your legs if you’re not yet agile enough to hold some poses comfortably. Modify even without aids and fully embrace where you are at in your practice. If you barely reach your knees in forward bend, so be it. Yoga is not a sport – it’s not about what a posture looks like, but only about how it makes you feel. And you can feel the positive effects right from the start if you get involved.

3. Be willing to experiment

Yin Yoga is too slow for you? Then try Hatha Yoga. You don’t like holding asanas for a long time? Then go to a vinyasa class. The yoga in your gym reminds you too much of gymnastics? Then find a yoga studio near you. Can’t warm up to the class leader? Then attend a parallel class. Don’t be afraid to experiment with different styles, teachers, and locations until you find the offering that best fits your why.

4. Find a yoga buddy

Maybe there’s someone in your circle of friends or family who would also like to start yoga. Team up. Getting started together is a lot less intimidating and it’s easier to stick with it.

5. Prefer on-site classes

Yes, it’s certainly very tempting to fire up a YouTube video of just 20 minutes at home and practice in your own bedroom first. However, especially as a beginner, you should hold off on that (for now). Why? First of all, it’s safer. You will be introduced to many positions that you are not familiar with. If you practice at home, there is no one there to correct you. In the worst case, you will practice for a long period of time with incorrectly set up positions and you will not do your body any good – on the contrary. Until you are more confident in your practice, it is a great advantage to be guided and corrected by someone. This will help you prevent injury and gain a deeper understanding of the exercises from the beginning. There’s also the fun factor. It is simply different to practice in a room with several people. And it’s not uncommon to make new contacts in the process.

Were these tips helpful for you? Is it difficult for you to define your why or to find a suitable style? Then feel free to write me – I’m happy to help!

It’s not just in the run-up to Christmas that the question of “What should I give as a gift?” preoccupies us. Throughout the year, there are special occasions such as job changes, moves, weddings, and of course birthdays. Yet, it’s not so easy to always find something that will suit the person we want to give a gift to. If you have avid yoga practitioners in your circle, here come seven ideas for yogic gifts.

Oracle card sets

Those who are interested in yoga are also interested in getting closer to themselves and are often spiritual as well. This is exactly where oracle cards come in: This is by no means just about tarot cards! There are beautiful decks of cards with artistic motifs and various themes. These cards can be used as inspiration for journaling, to set an intention for the day, to align the yoga practice accordingly, and much more.

Healing stones or storage boxes for them

A very important leitmotif in yoga is healing. Various gemstones also contribute to this. Yoga enthusiasts often even have their favorite healing stones, which they often carry with them or keep in special places in their homes. If you have someone in your circle of friends who is new to stones, a starter set is a great option: a small selection of popular healing stones with a corresponding identification book that tells you what the stones are, what they can do, and how to handle them. If you want to give a gift to a die-hard gemstone fan and aren’t sure which stones they already have in their repertoire, a nice storage box might be a good idea.

Murtis

Murtis are small figures of Hindu deities that play a role in yoga. Thus, they are more for spiritual yogi:nis. The catch here is that you should know which deity the person you want to give a gift to is attracted to. However, this is quite easy to find out by casually asking. Murtis come in different sizes and price ranges.

Incense and accessories

The scent of incense can significantly enrich your yoga practice. Here I mean not only the classic incense sticks, but also incense that is burned in specially designed stoves or with incense charcoal. If the person you want to give something to is a fan of incense, you could choose a pretty new incense holder. In the slightly higher price range are visually appealing teapots for loose incense. These come in a variety of sizes. A complete set is also a good choice: a fragrant incense blend, teapot, charcoal, and perhaps a book – ready is a wonderful gift.

Voucher for yogi (online) stores

Yes, a gift certificate is admittedly not very original, but let’s face it: some people are just very difficult to give gifts to, and just after the holidays, they’re scurrying around department stores to exchange a lot of things. For such cases, a gift certificate is quite wonderful. Maybe you keep it very general and choose a voucher from a big store for yogic needs, or you know a store that the person likes very much and purchase a voucher there. Also nice: vouchers for (joint?) yoga classes, massages, or for an Ayurvedic consultation.

Yogic Jewelry

Pendants with Om symbols, rings with healing stones, bracelets with mantra engraving – there is now a huge selection of beautiful jewelry with a yogic or spiritual connection. Pleasant side effect: Whenever the gift recipient wears the jewelry, the person will think of you 😊

High-quality bath additives

A nice, long bubble bath is a luxurious form of self-care, and self-care is writ large in yoga. Basking in warm, fragrant water for a while isn’t just good for the soul. Those who practice physically demanding yoga also appreciate the effect of a warm bath on the muscles. Giving someone a bath additive is giving the gift of well-being. Take your cue from the favorite scents of the person you’re gifting and choose a high-quality bath salt or a pretty bath bomb or praline.

Do you have any other yogic gift ideas? Feel free to share them in the comments!

I wish you a lot of fun with gift giving 😊

Never been on the mat before? Then this article is just right for you!

Surely you have your reasons why you are not yet a yogi or yogini: you have certain prejudices, you are afraid of not being athletic or limber enough, or you lack companionship to feel comfortable? Whatever it is, it can’t be lack of interest, because otherwise you wouldn’t be reading these lines right now 😊 So chances are pretty good that you just need a very small incentive to venture onto the mat.

Here are my top ten best reasons to start yoga today:

1. Stop the mental merry-go-round

This was my reason for starting yoga. I wanted to gain more control over my sometimes wildly racing thoughts and get more serenity. Meditation in particular, which is a part of yoga, is wonderfully suited for this, but also the conscious movement during asana practice, in harmony with the breath, often accompanied by appropriate affirmations, visualizations or concentration on certain areas of the body, helps a lot to untangle the mess that often forms in the mind.

Lord knows I haven’t turned into a person that nothing can upset, but I now have tools to better deal with the challenges of everyday life. And after I’ve been on the mat, I always feel a little better – no matter what may be going on.

2. Yoga makes you happy

Yes, you read that right, and not just because it’s fun (see point 6)! It is now proven that a regular yoga and meditation practice has a positive effect on our sense of happiness and can strengthen it. During practice, processes are set in motion in our body that release happiness hormones. It is commonly known by now that exercise in general promotes happiness hormones, but yoga with its mindfulness takes it to an even higher level. Exercise with the happiness factor – it doesn’t get much better than that!

3. A healthier body

Not only will your mind feel better with yoga, so will your body. When you get on the mat regularly, you’ll gain strength and flexibility along the way. Not only does it feel good, but it also reduces the risk of injury. In addition, it has been proven that yoga can also strengthen your immune system. A win-win situation!

4. Better body awareness

Have you ever been told to pay attention to how something feels in your body during a fitness class at the gym? I’m sure you haven’t. In yoga, on the other hand, it’s normal. After many postures or sequences, time is taken to feel, often in the postures themselves. Over time, you’ll learn to observe yourself more and more and to better interpret your body’s signals. The advantage? You also listen better to your body outside the yoga studio and know what is good for it and you and what is not. So, you can react specifically when you don’t feel well and take better care of yourself.

5. A better memory

Yes, you can even improve your memory with yoga – there’s actually research on it. The basis of this is the assumption that yoga is the combination of asanas, pranayama and meditation. Regular practice of this combo has a strong effect on the volume of the gray matter of the brain. This is a part of the nervous system that decreases with age. This not only causes memory impairment, but also increases the risk of Alzheimer’s and dementia. Yoga seems to not only slow down this deterioration, but even cause new nerve cell bodies to form.

6. It’s fun

You associate yoga with discipline and asceticism and therefore shy away from it? Then I have good news: Yoga is fun and your practice may feel good! It’s no less effective if you don’t struggle through your time on the mat and watch the clock every minute – on the contrary! It’s fun to move in tune with your breath. It’s fun to move the body in ways we wouldn’t otherwise in our daily lives. It’s fun to feel yourself getting stronger and more supple after a while. It’s fun to try creative movement sequences, maybe even to beautiful music. It’s fun to playfully approach positions that are difficult for you. It’s fun to play around until you find the right style for you. It’s fun to combine effort and relaxation. Try it out! What exactly about yoga do YOU enjoy?

7. Be able to join the convo

Yoga is on everyone’s lips. Everyone talks about it, no matter what – some praise it as a panacea, others criticize it as esoteric crankery. Some companies introduce it to help their employees be more focused and relaxed (see point 8), and it’s even used as a form of therapy. If you haven’t tried it yourself, you can’t have a say in a major issue of today. So, get on the mat and make up your own mind!

8. An enrichment for all aspects of your life

When you start practicing yoga, after a while you will notice how it affects your life off the mat. You will learn to focus more. This, in turn, will have a positive effect on your work – you’ll probably be able to work more efficiently and in a more structured way, and achieve better results. You will gain more patience. This will help you in dealing with your loved ones. Friends, family, colleagues, they all benefit from you being more in tune with yourself. You become more mindful. Through this increased mindfulness, you are more likely to know what is good for you and what is not. You’ll increasingly strengthen the former and reduce the latter. This is good for both your physical and mental health.

9. Little effort or equipment

You would like to start right away? You can! You don’t need expensive or bulky equipment to lug around everywhere. All you need is yourself, comfortable clothes and ideally a mat – even that isn’t always necessary. This means that even if you’re short on cash, you can start right away, and even on vacation or business trips, you can practice whenever you feel like it.

10. Practicable always and everywhere

Since you don’t need to have anything specific with you, you can always have a spontaneous yoga session. Sitting in your hotel room after a long flight and feeling stiff? Do a round of stretching asanas. You’re in a beautiful spot in nature whose peaceful atmosphere you want to take advantage of? Settle down for a meditation. Sitting in the office and nervous before an important meeting? Do some calming breathing exercises. Yoga is always there, wherever you are!

Convinced? Maybe you’ve been a yogi:ni for a while and have more points why newbies should start right now? Then keep them coming!

The packing list for your yoga retreat

Now that you’ve found your perfect retreat and the anticipation is already setting in, here comes the part I like least about traveling: packing. I’m constantly worrying that I packed too much or too little, that something important might be missing, and so on and so forth. What always helps me with this process: lists. Whenever I travel, I make a list beforehand that I can check off while packing. It calms my nerves a bit and gives me a sense of security, stability and order (and I desperately need that before traveling).

To make packing a little easier for you, I’ve put together a list of the things that, for me, are essential for a retreat. You can download the full list here to print out and check off – because is there a more satisfying feeling than checking off a list? 😊

So what should definitely not be missing from your luggage – besides the usual basics like underwear?

Travel yoga mat

Yes, most retreat centers offer mats for rent. So of course, you can also just take one on the spot. I still like to travel with my own, first of all for hygiene reasons. In a good retreat center, even the rental mats should be well cleaned on a regular basis, but I have developed an aversion to mats that are already a bit smelly due to long usage – and that is simply unavoidable if they are permanently stepped on by numerous different feet. Another factor is that you don’t have to worry about whether the mats on site match your preferences. I’ve been on an extended yoga weekend before and unfortunately, where I was, there were only mats that didn’t have enough grip for my hands, so I kept slipping off in downward facing dog. It really wasn’t fun to practice that way. You don’t have that problem with your own mat. And one last point: the center’s mats are mostly for use inside the yoga rooms only. If you have your own with you, you can practice with it on the beach, in the woods, or anywhere else in nature if you feel like it.

Yoga mat spray

It doesn’t matter if it’s store-bought or homemade, but be sure to pack a small bottle in your suitcase or backpack – even if you use your own mat! Especially on warm vacation spots you walk a lot barefoot and then step on the mat with just these bare feet. Therefore, it can’t hurt to give it a little refreshment after practicing.

Writing utensils

Preferably a notebook and a pen of your choice, plus spare pen. Why? You may want to jot down quite a bit. During a retreat you do a lot of inner work, which can release emotions. You may want to write about that. Maybe there was a particularly creative sequence that you want to remember. Or maybe you like to write a travel journal. Journaling is the perfect complement to your retreat!

Mala beads

Will there be a lot of meditation on your retreat? Then be sure to take a mala with you if you have one. If it’s ever harder to quiet your mind’s carousel, japa, the meditation where you slide the mala through your fingers, is often a good method. And of course, you can also just wear it as jewelry.

Your favorite essential oil

The effect of scents on the human brain cannot be underestimated. Maybe you have a favorite oil that should never be missing from your yoga practice; one that helps you fall asleep; one that soothes your headaches; or one that lifts your spirits. However, it should be one that you don’t necessarily need a diffuser for. You should be able to apply it undiluted to your skin so you don’t have to pack an additional carrier oil.

Eye pillows

Eye pillows are not only good for savasana, but are also a relief if your eyes have been exposed to a lot of sun and/or salt water during the day. They can also come in handy on a plane or train!

These were my yogic basics for yoga retreat travel luggage. You can download the full list, including clothing, here.

Have fun on your yoga retreat!

Holidays are awesome. Yoga is awesome. The only thing that’s even more awesome is the combination of both!

If you’ve already decided to combine your vacation with yoga, this is where the fun begins: find the right retreat for you. There’s a huge choice of types, locations and extra activities.

Here are the five questions you should ask yourself to find your perfect retreat:

1. How far do you want to travel?
   How far you want to travel also depends on the time that you have. If you would like to start small and book a weekend retreat, it might be worth it not to travel too far. Your surroundings most likely offer retreat center without long distances. If you have more time, maybe you would like to explore a foreign country. Of course, you can enjoy the change of scenery in a neighboring country, or you could treat yourself to a long-distance travel. Before you start looking, determine your timeframe and radius.
   
   
2. How many times a day do you want to practice?
   Up to two times yoga a day are usual – one morning and one evening session. Some retreats offer a different timetable. Take a close look at how much yoga is being offered, so that you won’t be disappointed if there are less classes than you would have liked. If the quota seems to much for you, don’t rule that retreat out right away. Normally, participating isn’t mandatory and you can organize your day as you like. It’s your vacation, after all!
   
   
3. Which style would you like to practice?
   As an avid Ashtanga yogi you might not feel at home in a yin retreat. Or you have already tried a certain style that you didn’t like at all. So, pay attention when booking your retreat! A lot of retreats offer different styles, but some are completely tailored to yin yoga, Kundalini yoga or other styles.

4. What would you like to experience besides yoga?
   Is it important to you that your retreat center offers extra workshops? Do you value being able to explore the sights of your destination easily? Of course, relaxation should be the focal point at your yoga retreat, but when you know that you get restless easily and don’t like laying on the pool or the beach all day, you won’t be able to enjoy your holiday either. So, if your retreat center doesn’t offer additional activities, you should be able to entertain yourself in the surroundings.
    
5. What are your dietary requirements?
   Vegetarians and vegans are mostly well catered to on yoga retreats. But is there a full board offer or do you have to organize some of your meals yourself? Some vacation spots are very meat-biased. Also, you should pay attention to your food intolerances and allergies and communicate them beforehand.

Have a lot of fun finding the right retreat for you!

You’ve already found it? Then get excited for the yoga retreat packing list in the next blogpost!