Pregnancy yoga – Schwangerschaftsyoga


Yoga is a major part of my life since years now. Whether breathing exercises before exams to focus, easy stretching exercises against tensions, sweaty Asanas practices or soothing deep relaxation – yoga really helps me in every situation. And I could not have imagined my two pregnancies without yoga.
However, I would like to emphasize that my yoga practice – like my entire physical activity – has changed depending on the trimester and even my daily form. While in the first part relaxation exercises, breathing techniques and mudras helped me against the latent nausea and fatigue, I was able to maintain my fitness level in the second third with adjusted vinyasa flows and longer held asanas.
Now – in the third trimester – I am particularly enjoying hip opening exercises, meditation and light flows as a birth preparation.

I would like to introduce some of my favourite positions that have accompanied me through all the trimesters.

• Cat / Cow: Begin in a four-legged position with a straight back. The knees are under the hips, the hands fanned under the shoulders. As you exhale, you make a cat hump and pull the navel in the direction of the spine. As you inhale, pull your shoulders back and open your rib cage. Breathe calmly and evenly and perform this exercise at least 5 times.

This relaxes your neck and shoulder area and gently strengthens your back muscles.

• Shoulder Bridge: Lie on your back in neutral spine, with your knees bent and feet on the mat .The arms are laying laterally from the body. On an inhale, press down through your feet to lengthen your spine and lift your pelvis toward the ceiling. Hold the position for a few breaths. Then, as you exhale, roll back to the floor.

This exercise not only strengthens your leg and hip muscles, but also your pelvic floor.

Butterfly: Sit upright. The soles of the feet lie against each other, the knees fall loosely to the side. Grasp the feet with your hands and gently rock your knees like the wings of a butterfly.

Through the butterfly, the hip joint is stretched and opened.

Deep Squat: Squat low. The feet lie flat on the ground; the knees are over the ankles. Put the palms together and press the elbows lightly against the knees to support the opening. Breathe calmly and evenly.

This exercise stretches the perineal tissue and can thus avoid a perineal tear.


Yoga begleitet mich schon seit Jahren. Ob Atemübungen vor Prüfungen, um mich zu fokussieren, leichte Dehnübungen gegen Verspannungen, schweisstreibende Asanaspraktiken oder beruhigende Tiefenentspannung – mir hilft Yoga wirklich in jeder Lebenslage. Und meine beiden Schwangerschaften hätte ich mir ohne Yoga gar nicht vorstellen können.
Allerdings möchte ich betonen, dass sich meine Yogapraxis – wie eigentlich meine gesamte sportliche Betätigung – je nach Trimester und sogar nach Tagesform verändert hat. Während mir vor allem im ersten Drittel Entspannungsübungen, Atemtechniken und Mudras gegen die latente Übelkeit und die Müdigkeit halfen, konnte ich mit angepassten Vinyasa Flows und länger gehaltenen Asanas meine Fitness im zweiten Drittel aufrecht erhalten.

Nun – im dritten Trimester – helfen mir vor allem öffnende Übungen, Meditation und leichte Flows als Geburtsvorbereitung.

Einige meiner Lieblingsstellungen, welche mich durch alle Trimester begleitet haben, möchte ich an dieser Stelle vorstellen.

• Katze/Kuh: Beginne im Vierfüsslerstand mit geradem Rücken. Die Knie sind unter den Hüften, die Hände aufgefächert unter den Schultern. Beim Ausatmen machst du einen Katzenbuckel und ziehst den Bauchnabel in Richtung Wirbelsäule. Beim Einatmen ziehst du deine Schultern nach hinten und öffnest deinen Brustkorb. Atme ruhig und gleichmässig und führe diese Übung mind. 5 Mal durch.

Dadurch entspannt sich dein Nacken und Schulterbereich und deine Rückenmuskeln werden sanft gestärkt.

Schulterbrücke: Lege dich mit aufgestellten Beinen auf den Rücken. Die Arme liegen seitlich vom Körper. Mit dem Einatmen rollst du dich Wirbel für Wirbel auf, bis sich auch dein Becken vom Boden hebt. Halte die Stellung für einige Atemzüge. Dann rolle dich beim Ausatmen wieder Wirbel für Wirbel auf den Boden zurück.

Diese Übung stärkt nicht nur deine Bein- und Hüftmuskulatur, sondern auch deinen Beckenboden.

Schmetterling: Setz dich aufrecht hin. Die Fusssohlen liegen aneinander, die Knie fallen locker zur Seite. Umfasse die Füsse mit den Händen und wippe sanft mit den Knien.

Durch den Schmetterling wird das Hüftgelenk gedehnt und geöffnet.

Tiefe Hocke: Gehe tief in die Hocke. Die Füsse liegen dabei flach auf dem Boden; die Knie sind über den Fussgelenken. Lege die Handflächen aneinander und presse die Ellbogen leicht gegen die Knie um die Öffnung zu unterstützen. Atme ruhig und gleichmässig.

Diese Übung dehnt das Dammgewebe und kann dadurch einen Dammriss vermeiden.


6. Dezember – Santa’s relaxing Yoga


The pre-Christmas time is often beautiful and contemplative, but can also be quite stressful. For this reason, we would like to show you some simple yoga poses for today’s St. Nicolas Day, which are soothing, relaxing and calm both the body and the mind. Weiterlesen

Tour Jonen – Bremgarten


When the days are getting longer – and especially when the days are getting brighter, each year we feel the Wanderlust again. In the truest sense of the word. Sunshine and singing birds awakens in us the desire for adventure, for movement and we pack our backpack and look for the new, the beauty, spring. For how did Goethe once say? „Just where you were on foot, you really have been.“

In the search for new paths – if possible also accessible with the stroller – we came across the beautiful Reussweg between Jonen and Bremgarten. We would like to introduce you to this family-friendly hike. Weiterlesen

Amaranth/ Amarant


„Inca Gold“, „wonder corn“ and „nutrient bomb“ are just some of the flattering names that amaranth is called by on internet. The small, nutty grains are unpretentious in cultivation, suitable for gluten allergic persons, rich in nutrients and in fiber and taste great in numerous variants. Especially the high protein content makes amaranth an ideal post workout meal; the relatively low carbohydrate content can support weight loss. Weiterlesen

Pregnancy yoga – Schwangerschaftsyoga


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Pregnancy, childbirth, breastfeeding – in the last two years since Akeera’s procreation, both my body feeling and my relationship to the female body in general has changed very positively. From ‚taking note‘ to deep respect. The fact that a child can develop in my belly, that I can provide this child with all the necessary nutrients through the umbilical cord and mother’s milk – there nature had really a brilliant idea! Weiterlesen

Porridge variations / Porridge-Variationen


Revealing her health secrets, Scotland’s oldest woman Jessie Gallan (109 years) advices to „avoid men and eat plenty of porridge“. While we are in doubt about the first part, the porridge’s health benefits are proven by notable scientist. The warm, thick oatmeal packs a generous amount of nutrients, dietary fibre and macronutrients needed for best brain function and energy throughout the day.

Especially throughout winter we love this warming breakfast dish in many different variations. Three of them we will share here with you. Weiterlesen

Fighting Multiple Sklerosis


In 2014, I was diagnosed with Multiple Sclerosis. What a shock! Being a very sporty, health conscious person, I suddenly got to hear from several doctors that I am SICK. On my way into the WHEELCHAIR. Can you imagine the feeling? The therapy prescribes was clear: STRONG MEDICATION FOR THE REST OF MY LIFE. I felt helpless, devastated. Would I ever be able to do sports again? Would we be able to start our family? Would I die?

And then I realised how negative my thoughts were. I tried to change my mind into positive thinking. How could I remain fit? How could I live a normal life? HOW COULD I EVEN RECOVER? Weiterlesen