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Traya Yoga

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Traya Yoga

𝐀𝐮𝐭𝐡𝐞𝐧𝐭𝐢𝐜 𝐇𝐚𝐭𝐡𝐚 & 𝐀𝐬𝐡𝐭𝐚𝐧𝐠𝐚 𝐘𝐨𝐠𝐚
Classical Yoga & Yoga Therapy
Yogic Management of Diseases
Chronic Conditions • Arthritis • Pain
1:1 | Groups | Online

𝐖𝐢𝐥𝐥𝐤𝐨𝐦𝐦𝐞𝐧 𝐛𝐞𝐢 𝐓𝐫𝐚𝐲𝐚 𝐘𝐨𝐠𝐚

𝐓𝐫𝐚𝐲𝐚 𝐘𝐨𝐠𝐚 – ein Raum, in dem klassisches Yoga zu einem persönlichen Weg der Heilung, Selbstbestimmung und Transformation wird. Verwurzelt in den zeitlosen Traditionen des Hatha- und Ashtanga-Yoga verbindet Traya Yoga traditionelle Weisheiten der Yoga Philosophie über Bewegung, Atem, innere Ausrichtung und Lebensstil zu einem ganzheitlichen Ansatz, der Deine individuelle

n körperlichen, mentalen, emotionalen und sozialen Bedürfnisse unterstützt. Ob du mit chronischen Beschwerden lebst, unter Stress leidest, Dich in einer Lebensveränderung befindest oder einfach einen gesunden, starken Körper und eine tiefere Verbindung zu Dir selbst suchst – Traya Yoga bietet dir Werkzeuge für nachhaltige Veränderung und begegnet Dir genau dort, wo du gerade stehst. 𝐃𝐢𝐞𝐬 𝐢𝐬𝐭 𝐃𝐞𝐢𝐧 𝐑𝐚𝐮𝐦, um durchzuatmen, Dich neu auszurichten und zu wachsen. In Einzelstunden, Gruppenklassen oder Workshops arbeitest Du mit bewährten yogischen Methoden, um wieder in Kontakt mit Dir selbst zu kommen, Deinen Körper zu stärken, den Geist zu beruhigen und Klarheit zu gewinnen - und so gleichzeitig körperliche Vitalität wie auch achtsame Präsenz zu kultivieren. Meine Intention ist es, Dich darin zu unterstützen, mit mehr Klarheit und Bewusstsein selbstbestimmte Schritte in Richtung Balance und Wohlbefinden zu gehen. Jede Reise ist einzigartig. Du lernst, Dein tägliches Leben nach den traditionellen Lehren des renommierten 𝑻𝒉𝒆 𝒀𝒐𝒈𝒂 𝑰𝒏𝒔𝒕𝒊𝒕𝒖𝒕𝒆 𝑴𝒖𝒎𝒃𝒂𝒊 in Einklang zu bringen. Dein Glück liegt in Dir selbst: Stärke Deine Eigenverantwortung und die Fähigkeit, Dein Leben bewusst, unabhängig und mit klarer Ausrichtung zu gestalten.

𝐃𝐞𝐢𝐧 𝐖𝐞𝐠 𝐢𝐬𝐭 𝐃𝐞𝐢𝐧 𝐞𝐢𝐠𝐞𝐧𝐞𝐫. Ich begleite dich achtsam, mitfühlend und getragen von der Weisheit einer jahrtausendealten Praxis.

16/04/2026

𝐘𝐨𝐮𝐫 𝐀𝐧𝐭𝐢-𝐒𝐭𝐫𝐞𝐬𝐬 𝐎𝐟𝐟𝐢𝐜𝐞 𝐓𝐨𝐨𝐥𝐤𝐢𝐭

Stress isn’t just in your head.
It’s a full-body reaction.

Your heart rate rises.
Cortisol floods your system.
Your body starts using up vital nutrients.

Here are my Top-4 desk foods to help you stay calm, focused and energized:

🍊 𝟏. 𝐇𝐢𝐠𝐡 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐂 𝐅𝐫𝐮𝐢𝐭𝐬
Strawberries, oranges, grapefruit, kiwi, lemon water

✔️ Lower cortisol (primary stress hormone)
✔️ Strengthens your immune system
✔️ Help regulate blood pressure
✔️ Support your adrenal glands (your stress hormone producers)

👉 Office Tip: Keep a fruit box on your desk & add fresh lemon to your water bottle

🥜 𝟐. 𝐀 𝐇𝐚𝐧𝐝𝐟𝐮𝐥 𝐨𝐟 𝐍𝐮𝐭𝐬 & 𝐒𝐞𝐞𝐝𝐬
Almonds, walnuts, pistachios, flaxseeds

These act as natural stress stabilizers, providing B vitamins, healthy fats, and magnesium.

✔️ Support your nervous system & energy production
✔️ Boost brain function & keep focus sharp
✔️ Promote a calmer state
✔️ Keep blood pressure stable & energy steady

👉 Office Tip: A handful is enough — they’re nutrient-dense and powerful

🥬𝟑. 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦-𝐑𝐢𝐜𝐡 𝐅𝐨𝐨𝐝𝐬 – 𝐂𝐚𝐥𝐦 & 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲
Dark chocolate, leafy greens, seeds, coconut

Magnesium is known as the “relaxation mineral” and stress depletes it quickly.

✔️ Calms your nervous system by activating relaxing neurotransmitters
✔️ Relaxes muscles and supports recovery
✔️ Helps regulate cortisol
✔️ Protects your cells from oxidative stress

👉 Office Tip: A bit of sunlight helps your body use magnesium better and supports your mood

🍌 𝟒. 𝐂𝐨𝐦𝐩𝐥𝐞𝐱 𝐂𝐚𝐫𝐛𝐬 𝐟𝐨𝐫 𝐒𝐭𝐚𝐛𝐥𝐞 𝐄𝐧𝐞𝐫𝐠𝐲
Oats, bananas, berries, whole-grain, sweet potatoes, brown rice

When stressed, your body craves quick sugar but that leads to crashes. Smart carbs provide a steady stream of fuel:

✔️ Provide steady, lasting energy
✔️ Support digestion
✔️ Help release serotonin → your “calm & balanced” hormone
✔️ Help keep blood sugar stable, so you avoid irritability and brain fog

👉 Office Tip: Start your day with a balanced breakfast

🥛 𝐀𝐝𝐝-𝐎𝐧: 𝐁𝐮𝐭𝐭𝐞𝐫𝐦𝐢𝐥𝐤 𝐨𝐫 𝐏𝐥𝐚𝐢𝐧 𝐘𝐨𝐠𝐮𝐫𝐭

A highly effective addition to a stress-reduction diet, as about 90–95% of serotonin (your “feel-good” hormone) is produced in the gut.

✔️ Support healthy gut bacteria
✔️ Help regulate mood and stress response
✔️ Provide B12 & calcium for nerve function and mood stability
✔️ Cooling, light, and easy to digest

𝐒𝐢𝐦𝐩𝐥𝐞 𝐡𝐚𝐛𝐢𝐭𝐬. 𝐑𝐞𝐚𝐥 𝐛𝐚𝐥𝐚𝐧𝐜𝐞.

Which one will you add to your workday tomorrow? 👇

08/04/2026

𝐒𝐭𝐫𝐞𝐬𝐬𝐞𝐝? 𝐂𝐡𝐞𝐜𝐤 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮’𝐫𝐞 𝐝𝐫𝐢𝐧𝐤𝐢𝐧𝐠💧

Stress isn’t always something we can fix overnight.
But small things can support us along the way -
even something as simple as what’s in your cup. 🍵

What you drink can have a real impact on how your body handles stress. Any kind of stress raises cortisol, your main stress hormone.

Simple daily drinks can help bring your system back into balance.

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐦𝐲 𝐭𝐨𝐩 𝟒 𝐝𝐫𝐢𝐧𝐤𝐬 𝐭𝐨 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐝𝐮𝐫𝐢𝐧𝐠 𝐬𝐭𝐫𝐞𝐬𝐬:

🍋 𝟏. 𝐋𝐞𝐦𝐨𝐧 𝐖𝐚𝐭𝐞𝐫 – 𝐒𝐢𝐦𝐩𝐥𝐞 & 𝐏𝐨𝐰𝐞𝐫𝐟𝐮𝐥
Lemon and lime are rich in Vitamin C - a key nutrient during stress:
• helps regulate cortisol
• supports immunity
• boosts mood
• stimulates digestion

✨ Bonus: even though it tastes acidic, it has an alkalizing effect in the body, supporting internal balance.

👉Easy start:
• 1 tsp–½ lemon in water, 1–2x daily
♨️ Add only after water cools; Vitamin C is heat-sensitive

🌿 𝟐. 𝐇𝐞𝐫𝐛𝐚𝐥 𝐓𝐞𝐚𝐬 - 𝐂𝐚𝐥𝐦 & 𝐒𝐨𝐨𝐭𝐡𝐢𝐧𝐠
Sometimes your body just needs to slow down.

👉 Try
• Lavender
• Lemongrass
• Tulsi (holy basil)
• Chamomile

These herbs gently calm the nervous system and help you unwind😌

💧 𝟑. 𝐖𝐚𝐭𝐞𝐫 – 𝐝𝐨𝐧’𝐭 𝐮𝐧𝐝𝐞𝐫𝐞𝐬𝐭𝐢𝐦𝐚𝐭𝐞 𝐢𝐭
When stressed, we often forget the basics.
Even mild dehydration can make you feel:
• more tired
• more irritable
• less focused

👉 Aim for 8–10 glasses a day

🌙 𝟒. 𝐆𝐨𝐥𝐝𝐞𝐧 𝐌𝐢𝐥𝐤 - 𝐟𝐨𝐫 𝐁𝐞𝐭𝐭𝐞𝐫 𝐒𝐥𝐞𝐞𝐩
A traditional remedy perfect in the evening:

👉 Try
• Warm, diluted milk (1:1 with water)
• Turmeric + a pinch of black pepper
• Optional: a little honey, cinnamon, nutmeg

Simple habits. Real balance. 🌿

𝐖𝐡𝐢𝐜𝐡 𝐨𝐧𝐞 𝐰𝐢𝐥𝐥 𝐲𝐨𝐮 𝐭𝐫𝐲 𝐭𝐨𝐝𝐚𝐲?
Comment below - I’d love to hear!

30/03/2026

Most anxiety doesn’t feel like anxiety.

It sounds like:
• “I can’t sleep well”
• “My digestion feels off”
• “I feel tense… but I don’t know why”

You may not notice it
but your body does.
And slowly, you live in a subtle state of stress.

👉 𝐈𝐭’𝐬 𝐭𝐡𝐞 𝐬𝐭𝐫𝐞𝐬𝐬 𝐲𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐧𝐨𝐭𝐢𝐜𝐞
𝐛𝐮𝐭 𝐭𝐡𝐚𝐭 𝐬𝐭𝐢𝐥𝐥 𝐝𝐞𝐞𝐩𝐥𝐲 𝐢𝐦𝐩𝐚𝐜𝐭𝐬 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐚𝐧𝐝 𝐝𝐚𝐢𝐥𝐲 𝐥𝐢𝐟𝐞.
Most of our anxiety is covert - hidden and unrecognized

Anxiety often lives in the future:

“𝐖𝐡𝐚𝐭 𝐢𝐟…?”

The mind tries to predict what might happen,
based on past experiences, projected into the future and often leans toward the worst.

Driven by
• expectations - what we want
• sensitivities - what we want to avoid

But tell me…
How often are you really sure
that things will go wrong?

𝐖𝐡𝐚𝐭 𝐜𝐫𝐞𝐚𝐭𝐞𝐬 𝐦𝐨𝐫𝐞 𝐬𝐭𝐫𝐞𝐬𝐬:
𝐓𝐡𝐞 𝐬𝐢𝐭𝐮𝐚𝐭𝐢𝐨𝐧 𝐢𝐭𝐬𝐞𝐥𝐟
𝐨𝐫 𝐲𝐨𝐮𝐫 𝐩𝐞𝐫𝐜𝐞𝐩𝐭𝐢𝐨𝐧 𝐨𝐟 𝐢𝐭?

If the outcome is uncertain…
can you allow even a small possibility
that things might go well?

👉 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐢𝐬 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐬𝐡𝐢𝐟𝐭
👉 𝐍𝐨𝐭 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐦𝐢𝐧𝐝 𝐩𝐫𝐞𝐝𝐢𝐜𝐭𝐬 𝐢𝐬 𝐭𝐫𝐮𝐞

𝐖𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐰𝐨𝐫𝐤 𝐨𝐧

👉 𝐘𝐨𝐮𝐫 𝐩𝐞𝐫𝐜𝐞𝐩𝐭𝐢𝐨𝐧
Can you see more than just what could go wrong?
If the outcome is uncertain, can you allow a slightly more positive view?

👉 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐨𝐟 𝐞𝐱𝐩𝐞𝐜𝐭𝐚𝐭𝐢𝐨𝐧𝐬 & 𝐬𝐞𝐧𝐬𝐢𝐭𝐢𝐯𝐢𝐭𝐢𝐞𝐬
Many of them come from past experiences.
They try to protect you — but may no longer be helpful.

We are often only aware of the surface level
But underneath, there is usually something deeper:

- perfection → lack of self-love
- controlling everything → lack of trust in oneself
- need for high income → lack of self-worth
These are just examples 🙏

What if these underlying patterns could soften, simply through awarenes?

👉 𝐐𝐮𝐞𝐬𝐭𝐢𝐨𝐧 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐫𝐢𝐞𝐬
Are they real or imagined? Logical or illogical?

Many anxieties are not about reality
but about imagined outcomes.

👉 𝐘𝐨𝐮𝐫 𝐢𝐧𝐧𝐞𝐫 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞
Anxiety is often about trusting your ability to handle what comes.
Do I trust myself to handle what comes?

You don’t need certainty.
You need trust in yourself.
Your confidence is something you can explore and strengthen.

Anxiety is not bad. In small amounts, it can support you -
bringing awareness and preparation.
𝐁𝐮𝐭 𝐰𝐡𝐞𝐧 𝐢𝐭 𝐛𝐞𝐜𝐨𝐦𝐞𝐬 𝐞𝐱𝐜𝐞𝐬𝐬𝐢𝐯𝐞,
𝐢𝐭 𝐬𝐭𝐚𝐫𝐭𝐬 𝐜𝐨𝐧𝐭𝐫𝐨𝐥𝐥𝐢𝐧𝐠 𝐲𝐨𝐮.

Anxiety is something you can meet with awareness and inner work.
What might change if you do? 🧚‍♀️✨

28/03/2026

Your gut is not only digesting food.
𝐈𝐭 𝐢𝐬 𝐫𝐞𝐬𝐩𝐨𝐧𝐝𝐢𝐧𝐠 𝐭𝐨 𝐬𝐭𝐫𝐞𝐬𝐬 😰, 𝐲𝐨𝐮𝐫 𝐭𝐡𝐨𝐮𝐠𝐡𝐭𝐬 💭, 𝐰𝐨𝐫𝐫𝐢𝐞𝐬 😟𝐚𝐧𝐝 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬❤️‍🩹.

🧠𝐓𝐡𝐞 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐯𝐞 𝐬𝐲𝐬𝐭𝐞𝐦 𝐢𝐬 𝐤𝐧𝐨𝐰𝐧 𝐚𝐬 𝐭𝐡𝐞 “𝐬𝐞𝐜𝐨𝐧𝐝 𝐛𝐫𝐚𝐢𝐧.”🧠
This reflects the close connection between the mind and digestion, also known as the gut–brain axis, linked through the nervous system, hormones and the immune system.

𝐖𝐡𝐞𝐧 𝐭𝐡𝐞 𝐦𝐢𝐧𝐝 𝐢𝐬 𝐝𝐢𝐬𝐭𝐮𝐫𝐛𝐞𝐝, 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐨𝐧 𝐢𝐬 𝐚𝐟𝐟𝐞𝐜𝐭𝐞𝐝.
𝐖𝐡𝐞𝐧 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐨𝐧 𝐢𝐬 𝐝𝐢𝐬𝐭𝐮𝐫𝐛𝐞𝐝, 𝐢𝐭 𝐚𝐟𝐟𝐞𝐜𝐭𝐬 𝐭𝐡𝐞 𝐦𝐢𝐧𝐝.

Our mental and emotional state has a direct influence on how we digest.

Mental stress can disturb the natural balance in the gut, leading to inflammation, discomfort, irregular digestion and changes in gut bacteria.

𝐇𝐚𝐯𝐞 𝐲𝐨𝐮 𝐞𝐯𝐞𝐫 𝐧𝐨𝐭𝐢𝐜𝐞𝐝 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮𝐫 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐨𝐧 𝐟𝐞𝐞𝐥𝐬 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭
𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐬𝐭𝐫𝐞𝐬𝐬𝐞𝐝 😓, 𝐰𝐨𝐫𝐫𝐢𝐞𝐝😟 𝐨𝐫 𝐚𝐧𝐱𝐢𝐨𝐮𝐬 😬?
Bloating without a clear reason,
heaviness or discomfort after eating,
or irregular digestion during stressful periods?

𝐓𝐡𝐚𝐭𝐬’𝐬 𝐧𝐨𝐭 𝐫𝐚𝐧𝐝𝐨𝐦. 𝐈𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐫𝐞𝐬𝐩𝐨𝐧𝐝𝐢𝐧𝐠.

These symptoms are also linked to your inner state 🧘‍♂️.

Many digestive imbalances reflect this clearly.
The exact cause is not always known,
but stress, emotional tension and mental unrest
are among the most common triggers.

As a result, many people experience stronger symptoms during periods of worry, pressure or anxiety.

𝐓𝐡𝐢𝐬 𝐡𝐢𝐠𝐡𝐥𝐢𝐠𝐡𝐭𝐬 𝐡𝐨𝐰 𝐜𝐥𝐨𝐬𝐞𝐥𝐲 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐯𝐞 𝐢𝐬𝐬𝐮𝐞𝐬 𝐚𝐫𝐞 𝐥𝐢𝐧𝐤𝐞𝐝 𝐭𝐨 𝐨𝐮𝐫 𝐭𝐡𝐨𝐮𝐠𝐡𝐭𝐬 💭, 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬❤️ 𝐚𝐧𝐝 𝐝𝐚𝐢𝐥𝐲 𝐡𝐚𝐛𝐢𝐭𝐬 ⏰.

So the question is not only:
“What am I eating?”𝐛𝐮𝐭 𝐚𝐥𝐬𝐨:
"𝐇𝐨𝐰 𝐚𝐦 𝐈 𝐞𝐚𝐭𝐢𝐧𝐠?”𝐀𝐧𝐝 "𝐢𝐧 𝐰𝐡𝐚𝐭 𝐬𝐭𝐚𝐭𝐞 𝐚𝐦 𝐈 𝐞𝐚𝐭𝐢𝐧𝐠?"

- Awareness while eating
- Calmness of mind
- A balanced emotional state
are are essential for proper digestion.

𝐒𝐨𝐦𝐞𝐭𝐢𝐦𝐞𝐬, 𝐡𝐞𝐚𝐥𝐢𝐧𝐠 𝐭𝐡𝐞 𝐠𝐮𝐭
𝐛𝐞𝐠𝐢𝐧𝐬 𝐰𝐢𝐭𝐡 𝐜𝐚𝐥𝐦𝐢𝐧𝐠 𝐭𝐡𝐞 𝐦𝐢𝐧𝐝😌.

Yoga helps to develop this awareness
by calming the nervous system,
building balanced routines,
understanding which foods support your system,
and learning to observe and shift your thoughts and emotional patterns.

𝐓𝐡𝐞 𝐩𝐨𝐰𝐞𝐫 𝐥𝐢𝐞𝐬 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐡𝐚𝐧𝐝𝐬 🙏.

𝒀𝒐𝒖𝒓 𝒋𝒐𝒖𝒓𝒏𝒆𝒚. 𝒀𝒐𝒖𝒓 𝒑𝒐𝒘𝒆𝒓. 𝒀𝒐𝒖𝒓 𝒓𝒆𝒔𝒑𝒐𝒏𝒔𝒊𝒃𝒊𝒍𝒊𝒕𝒚.

24/03/2026

Stress and poor sleep are closely linked
and both strongly impact your hunger, digestion and energy.

𝐎𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐨𝐯𝐞𝐫𝐥𝐨𝐨𝐤𝐞𝐝 𝐟𝐚𝐜𝐭𝐨𝐫𝐬 𝐢𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐚𝐛𝐢𝐭𝐬 𝐢𝐬 𝐬𝐥𝐞𝐞𝐩.

How well you sleep directly affects:
• how hungry you feel
• what you crave
• how you digest food
• your overall balance and energy

Sleep plays a key role in regulating your hunger hormones:
• Ghrelin → signals hunger
• Leptin → signals fullness

These hormones regulate appetite, signaling when it’s time to eat and when to stop.

𝐋𝐚𝐜𝐤 𝐨𝐟 𝐬𝐥𝐞𝐞𝐩 ↑ 𝐠𝐡𝐫𝐞𝐥𝐢𝐧 & ↓ 𝐥𝐞𝐩𝐭𝐢𝐧

👉 You feel more hungry
👉 You feel less satisfied

𝐑𝐞𝐬𝐮𝐥𝐭: you eat more, even when your body doesn’t need it and it’s also harder to stop.
Your body feels hungrier, even when it doesn’t actually need more food.

Both too little and too much sleep lead to increased appetite and overeating.

🍩 𝐖𝐡𝐲 𝐲𝐨𝐮 𝐜𝐫𝐚𝐯𝐞 𝐦𝐨𝐫𝐞
Lack of sleep doesn’t just increase hunger. It changes what you crave.

You’re more likely to choose:
• high-sugar foods (sweets, chocolate)
• refined carbs (white bread, pasta)
• high-fat comfort foods (fried foods, chips)

Because your body is looking for quick energy.
You try to eat healthy,
but when you’re tired, your body craves fast fuel.

Over time, this contributes to weight gain
and other health imbalances.

👉 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐢𝐬 𝐤𝐞𝐲.

⚖️𝐁𝐞 𝐦𝐢𝐧𝐝𝐟𝐮𝐥 𝐭𝐡𝐞 𝐧𝐞𝐱𝐭 𝐝𝐚𝐲
• Don’t overeat. Keep portions balanced
• Choose light, nourishing foods
• Be aware of cravings. Have simple options ready
• Increase fluids (water, soups, coconut or lemon water)

👉 This supports digestion and helps your body regain balance.

⚙️𝐒𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐨𝐧
Sleep also affects how your body processes food.
When you don’t sleep well, your body doesn’t fully recover.
This affects how it uses and processes energy.

Poor sleep can:
• slow digestion
• disrupt metabolism
• affect gut function

⚠️ 𝐒𝐭𝐫𝐞𝐬𝐬 𝐚𝐦𝐩𝐥𝐢𝐟𝐢𝐞𝐬 𝐭𝐡𝐞 𝐞𝐟𝐟𝐞𝐜𝐭: affecting your hunger hormones and digestion.

🔄 𝐓𝐡𝐞 𝐜𝐲𝐜𝐥𝐞
Stress and poor sleep create a loop:
increasing hunger, disturbing digestion and draining your energy.

✨ 𝐒𝐭𝐚𝐫𝐭 𝐡𝐞𝐫𝐞
Change begins not only with what you eat,
but with how you support your body’s rest.

Because sometimes,
your body isn’t asking for food.
It’s asking for sleep.

🧘𝐘𝐨𝐠𝐚 𝐜𝐚𝐧 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐲𝐨𝐮 𝐛𝐲:
• regulate your nervous system
• build healthy routines
• improve sleep
• develop mindfulness
• recognize your body’s signals

Namasté,
Tanja

20/03/2026

𝐄𝐚𝐭𝐢𝐧𝐠 𝐰𝐡𝐢𝐥𝐞 𝐬𝐭𝐫𝐞𝐬𝐬𝐞𝐝? 𝐑𝐞𝐚𝐝 𝐭𝐡𝐢𝐬.

Ever notice how you crave food more when you’re stressed?

Not because your body needs it.
It's your brain looking for relief.

When you’re stressed, your body shifts into a fight-or-flight state.

That means:
• blood flow is directed away from digestion
• enzyme production is reduced
• stomach and intestinal movement slows down

👉 𝐃𝐢𝐠𝐞𝐬𝐭𝐢𝐨𝐧 𝐬𝐥𝐨𝐰𝐬 𝐝𝐨𝐰𝐧 𝐨𝐫 𝐞𝐯𝐞𝐧 𝐬𝐭𝐨𝐩𝐬.

Your body is focused on survival, not on processing food.

When you eat while feeling stressed, angry or irritated, digestion doesn’t work properly.

Food isn’t fully broken down
and sits longer in the stomach, in its acidic environment. The balance of stomach acid and digestive enzymes is disrupted, which can lead to heaviness, discomfort and low energy. And that often creates even more stress.

𝐖𝐡𝐞𝐧 𝐬𝐭𝐫𝐞𝐬𝐬𝐞𝐝, 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐫𝐞𝐥𝐞𝐚𝐬𝐞𝐬 𝐜𝐨𝐫𝐭𝐢𝐬𝐨𝐥. 𝐘𝐨𝐮𝐫 𝐛𝐫𝐚𝐢𝐧 𝐥𝐨𝐨𝐤𝐬 𝐟𝐨𝐫 𝐪𝐮𝐢𝐜𝐤 𝐫𝐞𝐥𝐢𝐞𝐟.🤯

One of the easiest ways is through food, especially foods high in sugar, fat, or comfort foods.

These can temporarily increase dopamine - a “feel-good” neurotransmitter.

That’s why stress-eating feels comforting in the moment.

But the relief is short-lived.
Energy drops fast, digestion can feel heavy and cravings often return - sometimes even stronger.

𝐓𝐡𝐞 𝐢𝐝𝐞𝐚 𝐢𝐬 𝐬𝐢𝐦𝐩𝐥𝐞:
👉 If possible, don’t eat until you feel more mentally settled.

First calm your system. Then eat.
Even a few minutes of slowing down, breathing or pausing can shift your body back into a state where digestion works.

𝐈𝐟 𝐭𝐡𝐚𝐭’𝐬 𝐧𝐨𝐭 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞, 𝐜𝐡𝐨𝐨𝐬𝐞 𝐥𝐢𝐠𝐡𝐭, 𝐞𝐚𝐬𝐲 𝐨𝐩𝐭𝐢𝐨𝐧𝐬
🍵🥥🍲🥛
• warm water or herbal tea
• lemon, coconut or barley water
• light soups or vegetable juices

These support your body without overloading digestion.

𝐀𝐧𝐝 𝐨𝐧𝐜𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐜𝐚𝐥𝐦, 𝐜𝐡𝐨𝐨𝐬𝐞 𝐟𝐨𝐨𝐝𝐬 𝐭𝐡𝐚𝐭 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐲𝐨𝐮𝐫 𝐦𝐨𝐨𝐝 🥦🫘🫜🥜

• complex carbohydrates (vegetables and legumes, supporting serotonin)
• nuts and seeds (rich in magnesium and omega-3)

These help regulate stress hormones like cortisol and support more stable energy.
Because your gut and your brain are deeply connected.

How you feel affects how you digest.
And how you digest affects how you feel.

💛𝐒𝐭𝐚𝐫𝐭 𝐡𝐞𝐫𝐞:
Not by changing what you eat.
But by changing the state you eat in.

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐞𝐫𝐞 𝐦𝐢𝐧𝐝𝐟𝐮𝐥 𝐞𝐚𝐭𝐢𝐧𝐠 𝐛𝐞𝐠𝐢𝐧𝐬 -
𝐛𝐲 𝐜𝐡𝐚𝐧𝐠𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐚𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧.

19/03/2026

𝐘𝐨𝐮 𝐞𝐚𝐭 𝐡𝐞𝐚𝐥𝐭𝐡𝐲
𝐚𝐧𝐝 𝐬𝐭𝐢𝐥𝐥 𝐟𝐞𝐞𝐥 𝐭𝐢𝐫𝐞𝐝 😴,𝐡𝐞𝐚𝐯𝐲😣 𝐨𝐫 𝐮𝐧𝐟𝐨𝐜𝐮𝐬𝐞𝐝😵‍💫?

Because it’s not just what you eat.
It’s also how, when, and in what state you eat.

It’s not only about the food itself.
It’s the way you eat that directly shapes your energy and your mind.

The way you eat matters more than you think.
There’s a deeper connection between food, body, and mind
that we often ignore.

In the next days, I’ll share simple ways
to bring more awareness into how, when, how much and what you eat.

Small shifts can change how you feel every day.✨

Simple shifts.
More awareness.
Better energy.

Follow to stay with this series 💛

12/03/2026

The purpose of asana is not to perform impressive shapes,
but to create a healthy, stable and comfortable body.

Postures place the body in certain formations that support blood circulation, breathing, digestion,
and the functioning of the nervous system.

Overall, they support healthy tissues
and balanced functions of the body systems.

The aim is therefore sufficient mobility and ease in the body
so that we can comfortably reach these beneficial formations.

In this way, the practice supports health
and gradually prepares the mind for deeper states of relaxation and stability.

Regular practice therefore becomes important.

Over time, the body naturally develops the mobility needed
to enter these positions comfortably.

𝐘𝐨𝐠𝐚 𝐚𝐥𝐰𝐚𝐲𝐬 𝐛𝐞𝐠𝐢𝐧𝐬 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐚𝐫𝐞.

Simplified variations can bring the same essential benefits.

To maintain health, the body needs:

• physical movement and stretching🤸‍♀️
• proper diet and nourishment🥗
• relaxation and a calm mind🧘

Without this balance, both body and mind gradually become stiff.

When stiffness dominates, energy cannot move freely
and the mind becomes tense and reactive.

Asana practice keeps the body supple,
the breath free,
and the mind relaxed.

𝐁𝐮𝐭 𝐭𝐡𝐞 𝐩𝐨𝐬𝐭𝐮𝐫𝐞 𝐢𝐬 𝐧𝐨𝐭 𝐭𝐡𝐞 𝐟𝐢𝐧𝐚𝐥 𝐠𝐨𝐚𝐥.

The deeper purpose is to prepare the mind for steadiness and clarity.

𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐟𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲 𝐠𝐫𝐚𝐝𝐮𝐚𝐥𝐥𝐲 𝐥𝐞𝐚𝐝𝐬 𝐭𝐨 𝐦𝐞𝐧𝐭𝐚𝐥 𝐟𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲.

When the body becomes less stiff,
the mind also becomes less rigid.

We become more adaptable,
more patient,
and more balanced.

Flexibility allows the organism
to function more harmoniously and efficiently.

In this way, both body and mind
can gradually release accumulated tension.

The body becomes steady,
the breath becomes calm,
and the mind gradually finds clarity and balance.

06/11/2025

𝐘𝐨𝐠𝐚𝐬 𝐜𝐡𝐢𝐭𝐭𝐚 𝐯𝐫𝐢𝐭𝐭𝐢 𝐧𝐢𝐫𝐨𝐝𝐡𝐚𝐡
Yoga ist das Zur-Ruhe-Bringen der Gedanken 🩵

21/10/2025

𝐒𝐜𝐡𝐥𝐮𝐬𝐬 𝐦𝐢𝐭 𝐏𝐌𝐒 – 𝐟𝐢𝐧𝐝𝐞 𝐳𝐮𝐫ü𝐜𝐤 𝐢𝐧 𝐝𝐞𝐢𝐧𝐞 𝐁𝐚𝐥𝐚𝐧𝐜𝐞 💛

Im Januar startet PMS in Balance – Dein Online-Workshop für ganzheitliches Wohlbefinden.

Finde liebevolle Wege, dem prämenstruellen Syndrom zu begegnen.

🌿 Ernährung 🌸 Erholung 🕉 Routinen 💫 Mentale Balance

17/10/2025

𝐄𝐫𝐥𝐞𝐛𝐞 𝐝𝐢𝐞 𝐌𝐚𝐠𝐢𝐞 𝐝𝐞𝐫 𝐀𝐭𝐦𝐮𝐧𝐠.
🩵𝐒𝐩ü𝐫𝐞 𝐝𝐢𝐞 𝐋𝐞𝐛𝐞𝐧𝐬𝐤𝐫𝐚𝐟𝐭.
Nimm deine Gesundheit liebevoll in die Hand – dein Atem zeigt Dir den Weg 🌬
𝕆𝕟𝕝𝕚𝕟𝕖 𝕎𝕠𝕣𝕜𝕤𝕙𝕠𝕡
Einführung in die Welt der Atmung
𝐓𝐞𝐢𝐥 𝟏: wir starten mit 3 traditionellen Kriyas zur Pflege Deiner Atemwege und gehen dann über in eine sanfte Aktivierung & öffnende Asanas
𝐓𝐞𝐢𝐥 𝟐: Theorie & Hintergründe, Atemwahrnehmung, erste Pranayamas zum Kennenlernen
𝐓𝐞𝐫𝐦𝐢𝐧:
Samstag, 01.11.2025
⏱️ 10:00 - 12:30 Uhr

ℙ𝕣𝕒𝕟𝕒𝕪𝕒𝕞𝕒 𝔾𝕣𝕦𝕡𝕡𝕖𝕟𝕤𝕥𝕦𝕟𝕕𝕖𝕟
Wir starten jeweils mit einer sanften Aktivierung & öffnenden Asanas und gehen dann über in die bewusste Atmung & Pranayamas
𝐖ö𝐜𝐡𝐞𝐧𝐭𝐥𝐢𝐜𝐡𝐞 𝐆𝐫𝐮𝐩𝐩𝐞𝐧-𝐒𝐭𝐮𝐧𝐝𝐞𝐧
(neue Kurszeiten, bis 30.11.2025)
Dienstag: ⏱️ 06:30 - 07:45 Uhr
Donnerstag: ⏱️ 08:00 - 09:15 Uhr

10/10/2025

𝐓𝐫𝐚𝐝𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐇𝐚𝐭𝐡𝐚 𝐘𝐨𝐠𝐚

Based on the authentic teachings of The Yoga Institute, Mumbai 🇮🇳

Discover the timeless wisdom of classical yoga - simple, effective and accessible for everyone. Learn authentic practices to bring balance to body and mind. 🌿

🌐 Join from anywhere – Start your traditional yoga journey today 🩵

Online | Group & Private Sessions
Taught in English & German

Educated in India and Nepal, I teach yoga as it was traditionally passed down. Authentic, simple and transformative. No trends, no shortcuts - just real yoga.

Adresse

Lucerne

Webseite

facebook.com

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