Gesundheit & Fitness
Yoga Journal

Yoga Journal Calm & Strong

Yoga Journal offers all practitioners—from beginners to masters—expert information on how to live a healthier, happier, more fulfilling life both on and off the mat.

United States
Active Interest Media
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9 Ausgaben

in dieser ausgabe

2 Min.
let it go

AS I WRITE THIS LETTER, I’m just 13 days shy of my second child’s due date. I’m beyond excited to meet her—and definitely ready to stop expanding and waddling!—but the list of work and life to-dos I’m attempting to plow through before then is making me feel anything but calm. (In fact, it’s even keeping me awake at night.) Sure, pregnancy-related stress is its own unique animal, but these on-edge feelings are familiar. I’ve felt them while trying to get ahead before going on vacation, or prepping for a big presentation or job interview, or gearing up for a tough conversation with a loved one, or struggling to pay overdue bills. And that’s just the short list. Sound familiar? Sadly, stress is rampant in America. But this is all the more…

6 Min.
yoga’s stress rx

STRESS. The word itself sounds like a hissing snake, a deflating balloon, or some kind of whispered curse. Even in yoga class, “I’m so stressed” is nearly as common as Namaste. But happily, a consistent yoga practice, especially one that includes mindfulness and meditative components, can help reverse the curse and return you to a calm center. What’s more, regular practice can give you the focus, clarity, and energy necessary for lifestyle adjustments such as eating more healthfully, sleeping better, and living with greater purpose. more than a feeling Stress is tricky to define, but it feels like the tense, scared, overwhelmed opposite of post-Savasana bliss. “It’s a moment when you perceive there are more demands on you than you can handle,” says Timothy McCall, MD, Yoga Journal’ contributing medical editor and…

1 Min.
desert-island destressors

Roll Around “Most people benefit from rolling around on the floor,” says movement therapist Amy Matthews of NYC’s The Breathing Project. “People who are really agitated calm down, and people who are sluggish are like, ‘I can manage this,’ and it improves their ability to respond.” She suggests supine twists, or rolling front to back, back to front in something called an X-roll, a spiraling movement in which you sequentially roll your body across the floor. Starting on your back with arms overhead, reach the right leg across your body until it pulls you to the left and onto your belly, then reach the left arm high behind yourself until it pulls you to the right and onto your back, and keep going until each limb has reached across. Open the Chest Even…

1 Min.
grounding practices

when you’re caught up in a whirlwind of stress, it can be hard to stay centered. Let your practice be your anchor. If you feel like resting, the practice of “yogic sleep” lets you use the power of your mind to come back to yourself gently. If you feel like moving a bit, we offer two fantastic home practice sequences designed to help you reconnect with the earth. And our guide to getting into Padma sana (Lotus Pose) lets you remember that even in the muddiest water, you can put down roots and blossom above the murk and mess of life.…

3 Min.
reflections of peace

Yoga nidrais an ancient but little-known yogic practice that’s becoming increasingly popular as both a form of meditation and a mind-body therapy. It is a systematic form of guided relaxation that is typically done for 35 to 40 minutes at a time. Practitioners say that it often brings immediate physical benefits, such as reduced stress and better sleep, and that it has the potential to heal psychological wounds. As a meditation practice, it can engender a profound sense of joy and well-being. “In yoga nidra, we restore our body, senses, and mind to their natural function and awaken a seventh sense that allows us to feel no separation; that only sees wholeness, tranquillity, and well-being,” says Richard Miller, a San Francisco Bay Area yoga teacher and the author of Yoga Nidra:…

3 Min.
explore the 10 steps of yoga nidra

Set up your practice space by placing a bolster lengthwise on your mat and slipping a block under the top end, so that the bolster slants gently. Lie down with your sitting bones on the mat and with the bolster supporting you from the low back to the head. Place a folded blanket under your head for a pillow. Notice and welcome sounds, smells, and taste as well as color and light. Release excess tension throughout your body and feel a sense of relaxation spreading throughout your entire body and mind. 1 Connect to your heartfelt desire Bring to mind your heart’s deepest desire— something that you want more than anything else in life. Perhaps it is a desire for health, wellbeing, or awakening. Feel this heartfelt desire with your entire body…