Gentle Forms of Movement and Relaxation

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

1. autogenic training: relaxation through self-influence.

Autogenic training is a method of concentrative self-relaxation that uses the means of autosuggestion (self-influence). Behind it is the thesis that we can trigger processes in the body through concentration and willpower, for example:

  • Release tension
  • Reduce stress
  • Bring about a general increase in performance

People who are very good at autogenic training can completely relax within seconds when stressed. Autogenic training is a scientifically recognized method and is used for a wide range of psychosomatic disorders and anxiety symptoms. As a kind of “yoga of the West,” it can serve to deepen self-knowledge and character development at an advanced stage.

2. pilates: fitness for body and mind.

Called after its inventor Joseph Pilates, Pilates is a holistic fitness program for body and mind. It originated from a symbiosis of

  • Asian martial arts
  • Yoga elements and
  • Gymnastics

Pilates training offered in gyms today has been supplemented by the latest findings of sports medicine. The emphasis of the training is on the quality of the movements, which are performed in a calm flow and accompanied by a special breathing technique. It is about centering the forces, concentration and control of the movement. Unlike other exercise methods, it does not train individual muscles, but strengthens and stretches all muscle groups simultaneously. The exercises are designed 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 focusing on posture, muscle tension and breathing technique, the performer no longer has room for stressful or distracting everyday thoughts.

3. qigong: meditation and movement

Qi can be translated as breath, energy and life force, gong means care, exercise and work. Taken together, it means: Exercise path for body and soul. Qigong is part of Traditional Chinese Medicine (TCM) and is a combination of meditation and movement. The movements are gentle, blending, flowing and precise and are supported by breathing, body awareness and meditation. The goal of Qigong is to strengthen the life energy, to make the practitioner more flexible and relaxed physically, mentally and spiritually. Since Qigong activates the body’s own healing powers and increases the general life energy, it is a good self-healing method and can positively influence a wide variety of disease processes as an accompanying therapy.

4. tai chi: fighting and movement meditation.

Every morning millions of Chinese start their day with Tai Chi (also: Tai Chi Quan, Taiji, Taijiquan), a combination of fighting technique and movement meditation, which as a therapy also originates from Traditional Chinese Medicine. Slow and flowing movements are designed to release blockages and stimulate the flow of energy in the body. Performed regularly and correctly, Tai Chi can prevent postural deformities, relieve tension and improve mobility. It leads to relaxation and calmness 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 reduce existing stress.

5. yoga: strengthening muscles and soul

The popularity of yoga is explained by the fact that it has positive effects on both physical and mental health. From a purely physical point of view, when performing the asanas (yoga postures), strength, flexibility, sense of balance and muscle endurance are trained; in addition, the back muscles are strengthened, which in turn can lead to improved posture. By holding the various postures calmly, the aim is to

  • Blocked life energy be brought back to flow.
  • inner healing powers activated and
  • The internal organs are better supplied with blood

In addition, regularly performed yoga exercises can treat people who suffer from stress and are looking for inner peace and balance. Through the systematically learned exercises for deep relaxation mental strength and calm should be promoted, stress hormones reduced, the immune system strengthened and healing processes are promoted. 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. Meditation should help people to rethink their own behavior and to form more positive relationships with fellow human beings.