Gentle forms of movement and relaxation

Gentle forms of exercise and relaxation can help to reduce  stress  and find inner peace. Typical relaxation methods include  meditation  and  breathing exercises , but many forms of exercise can also help bring body and mind into balance. We introduce you to five forms of exercise and relaxation.

1. Autogenic training: relaxation through self-influencing

Autogenic training is a method for concentrative self-relaxation that works with the means of autosuggestion (self-influencing). This is based on the thesis that we can initiate processes in the body through concentration and willpower, for example:

  • relieve tension
  • reduce stress
  • bring about an overall increase in performance

People who are very good at autogenic training can relax completely within seconds when they are stressed.

Autogenic training is a scientifically recognized procedure and is used for a wide range of psychosomatic disorders and anxiety symptoms. As a kind of “Yoga of the West” it can serve in an advanced stage of deepened self-knowledge and character building.

2. Pilates: fitness for body and mind

The training, named after its inventor Joseph  Pilates  , is a holistic fitness program for body and mind. It was created from a symbiosis of

  • asian martial arts
  • yoga elements and
  • Gymnastics

The Pilates training offered in the fitness studios today was supplemented by the latest  findings in sports medicine  . The focus of the training is on the quality of the movements, which are carried out in a calm flow and accompanied by a special breathing technique. It is about the centering of forces, concentration and control of movement.

In contrast to other exercise methods, individual muscles are not trained, but  all muscle groups are  strengthened and stretched at the same time. The exercises are intended to replace incorrect movement patterns or postures with new ones, improve body awareness and train coordination.

The relaxing and balancing effect of the exercises can be explained by the strong concentration on the details of the exercises: By concentrating on the posture, muscle tension and breathing technique, there is no more room for stressful or distracting everyday thoughts.

3. Qigong: meditation and movement

Qi can be translated as breath, energy and life energy,  Gong  means care, exercise and work. Taken together, this means: Exercise path for body and soul. Qigong  is part of Traditional Chinese Medicine (TCM) and represents a combination of meditation and movement. The movements are gentle, merging, flowing and precise and are supported by breathing, body awareness and meditation.

The aim of Qigong is to strengthen life energy and to make the practitioner more flexible and relaxed physically, mentally and spiritually. Since Qigong activates the body’s own healing powers and increases general life energy, it is a good  self-healing method  and, as an accompanying therapy, can have a positive influence on a wide variety of disease processes.

4. Tai Chi: Combat and Movement Meditation

Millions of Chinese start their day every morning with  Tai Chi  (also:  Tai Chi Quan, Taiji, Taijiquan), a combination of martial arts and movement meditation, which as a therapy also comes from traditional Chinese medicine. Movements that are performed slowly and fluently are intended to release blockages and stimulate the flow of energy in the body.

Tai Chi, performed regularly and correctly, can prevent poor posture, relieve tension and improve mobility. It leads to relaxation and calm and increases resilience and vitality. It is also said to have a positive effect on psychosomatic complaints. It is a good way to start the day rested and energized and to relieve existing stress.

5. Yoga: Strengthening of muscles and soul

The popularity of  yoga  can be explained by the fact that it has positive effects on both physical and mental health. From a purely physical point of view, performing the asanas (yoga positions) trains strength, flexibility, sense of balance and muscular endurance; the back muscles are also strengthened, which in turn can lead to improved posture.

By holding the different positions calmly 

  • Blocked life energy can be made to flow again
  • inner healing powers activated and
  • the internal organs are better supplied with blood

In addition, regular yoga exercises can treat people who suffer from stress and are looking for inner peace and balance. The systematically learned exercises for  deep relaxation  are intended to promote mental strength and calmness, reduce stress hormones, strengthen the  immune system  and promote healing processes.

Special  breathing exercises  can restore access to natural breathing  , for example in people who  breathe too shallowly due to tension or incorrect posture and thus take in too little oxygen. The  meditation  should help to rethink one’s own behavior and to make relationships with fellow human beings more positive.

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