Introduction

We have created the "21 day balm for the soul" especially for you, a 21 day yoga programme. It doesn't matter if you have never tried yoga before, or how fit you are.

All you need is:

> A place where you feel comfortable
> In the beginning a quarter of an hour and later up to 1 hour of time and peace for yourself
> Loose-fitting, comfortable clothing
> A soft, non-slip mat
> A blanket with which to cover yourself while in the relaxation position
> The exercises from our program "21 Day Balm for the Soul" –
preferably printed out

For more than 10 years now we have observed daily how people profit from regular yoga instruction: their postures improve, they become more in tune with their bodies, and their breathing becomes deeper.

Stress, hectic lifestyles and other burdens make our everyday life difficult – or it could be said that we make our own lives difficult with all of the above. Yoga takes these negative forces out of us, creating the ideal balance, offering us a practical recipe for a balanced lifestyle. Yoga exercises strengthen the body, breathing, and our ability to approach the challenges of life calmly. Yoga shows us how to live our lives more consciously and how to treat ourselves and others with responsibility.

Yoga works from the inside out with the effects of a rejuvenating cure. The entire body is tautened and supplied with oxygen. The metabolism, hormone levels, circulation, and cell regeneration are all optimized.

Yoga is nevertheless not just a health or anti-aging programme. Rather it offers more of a life philosophy that is capable of making us happy as a whole. It is a wonderful method to return modern day people to the lost knowledge of balance and natural healing. We learn to come to terms with ourselves and our bodies. The focus is thus much more to feel good, and not predominately to look good.

Important: Yoga is not only a sequence of positions. It is a practical method for noticeably improving our lives on every level. In addition to physical exercises, you will therefore also find instructions for breathing and meditation techniques as well as nutritional advice.

Yoga is however not a quick solution. True changes are only attained when one consistently performs the exercises for a longer period of time. It is worth it: you will notice the changes even after just a few minutes. The longer you practice, the better you will feel bodily, spiritually and mentally.

But why not try it for yourself and find out why more and more people of every age are practicing this ancient form of bodily and spiritual exercise with us. All you need to join us is curiosity, patience and a sense of adventure.

Sequence of a typical yoga lesson

Preparation: Choose a place where you feel comfortable. To ensure that no stress is involved, plan enough time for the exercises. It is best to turn off the telephone. Important: the room temperature should be pleasant – the exercises are done barefoot. Wear loose, comfortable clothing. It is recommended that you use a non-slip yoga mat. You should not eat for at least 2 hours before beginning the exercises.

Warm-up: Begin your exercises by thinking of a positive goal: no matter what you gain from this yoga lesson, devote it to the happiness and well-being of others. To do so recite the following:

Om Om Om Guru Brahma, Guru Vishnu, Guru Devo Mahesvara, Guru Sak Shat, Param Brahma, Tasmai Sri Guruvey Namah
(May my exercises help me to develop the courage that is necessary to recognize the freedom that is present at every moment within me and around me.)

Lokah Samasta Sukinoh Bhavantu
(May every creature everywhere be happy and free, and may my words, thoughts and deeds contribute to the happiness and well-being of everyone.)

Om Shanti Shanti Shanti
(Peace, Peace, Peace)

Breathing: Consciously think about your breathing. The length and intensity of each inhale and exhale should be the same. Use the Ujjayi breathing technique. Inhale and exhale slowly through both nostrils. Feel the air as it passes the palate with each inhale. Hear the noise, gentle as the sounds of the sea, created in your own head.

Sequence: Relaxation phases are also part of the yoga lesson. At the end of the lesson, lay down on your back on the floor and let all of your muscles relax. Spread your legs so that your feet are approximately 70 centimetres apart from each other. Your arms should rest at an angle approximately 45 degrees to your body with your palms facing upwards. Covered with a blanket, lay quietly in this position for ten minutes. If you like, you can also light incense or listen to relaxing music.

Meditation: Gently close your eyes. Place your hands on your thighs with your palms facing either upwards or downwards. Stretch your spine straight upright. Once you have found your sitting position, remain in this position. Sit still, do not move, and concentrate on your breathing. Inhale and exhale. Do not try to breathe in any particular way, rather simply let your breath flow freely. Just as your thoughts fly freely past your inner eye. Repeat the words “Let go” to yourself. With each inhale, “let”, and with each exhale, “go”. Don’t force yourself to stop thinking. Instead, allow the thoughts to flow freely through your head. Rather than holding on to a thought however, let go. With each breath. Let go. Inhale “let”, exhale “go”. Let go of everything that is stopping you from experiencing the happiness of self realisation, the recognition of the unity of all being.

Regular exercise and patience (abhyasa and vairagya) are an absolute must for yoga. It is not about giving the body a complete work out. If you are not able to perform a position, then do not force yourself. Simply try an easier variation or move on to the next position.

Assistance: If the hips are not that flexible, it helps for the sitting exercises to place a blanket or a rolled-up towel under your bottom. This makes it easier to bend forward. For those who can not reach their toes with their hands, there are special belts that serve as an extension of the arms. For balancing exercises, you can use wooden blocks for support to help you keep your balance.

Notice: Advanced exercises, such as the headstand, should first be practiced under the guidance of a yoga instructor.