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Mental-Yoga

For competitive athletes and coaches.

Get the Maximum out of you!

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Mental-Yoga

Get the Maximum out of you!

This book is aimed at competitive athletes and coaches. A book by Robert Glaser, himself a professional athlete for 14 years.

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95% of all athletes are unable to get their full performance at all times. Mental-Yoga helps athletes to always get 100% of their per-formance, on day X. In this book you will learn all about the following topics:

• What's stopping you from achieving your maximum performance?

• How do you keep your focus for a long time?

• How do you overcome your nervousness?

• How can you maintain inner peace and serenity, even when whirl

wind and bustle erupts around you?

• How do you train your back muscles without weights?

• Active regeneration

• How can you keep your performance / energy for a whole season?

• nutrition for top athletes

• The 5 phases to success

In this book, you will not find out about conventional mental trai-ning or anything about conventional yoga. Mental-Yoga is a special program that I put together, from my own experiences in elite sport and my knowledge and insights from the yoga philosophy.

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My life in freefall

My name is Robert Glaser, I was born and raised in Salzburg in 1971. I attended elementary school, secondary school and commercial school in Salzburg and then completed my military service in the Austrian army. I committed myself to my basic military service for another 10 years and was an instructor for Jagdkampf, Sperr¬jäger and hunters. After 4 years I was admitted to the army sports and melee school, area parachuting, in Wiener Neustadt. I was allowed to skydive there for three years as a profession. We trained for national and international competitions. After these great three years, I decided to leave the HSNS and catch up with the Matura, because in this sport you could not earn more than a living and I wanted to create a better starting position for my future.

During my second years at school, I went even further to sports competitions and was included by the company Red Bull in a team for show and tandem jumps. So I was able to follow my passion for skydiving and earned some money.

After graduating from high school, I had the opportunity to professionally practice the parachute sport for another 3 years, before I looked for a so-called bread job.

Over the next 8 years, I have had various jobs in various industries. Incidentally, I completed the Kundalini Yoga teacher training and finally found what I was always looking for, an effective mental training and intense exercises for the back muscles.

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I did all the training in this area, visited innumerable workshops at home and abroad, went to international yoga festivals to learn from the old yogis. Here I discovered my vocation, everything that was important to me so far, sport, health and philosophy of life, was here denied. I quickly realized that I should pass on my experience and knowledge to third parties. In 2012, I opened my own yoga center in Linz, Austria, and teach there until today. I give daily yoga classes, workshops and also organize yoga teacher training, I also teach in companies, yoga as employee care and supervise top athletes.

More than three years ago, at the end of a yoga class, a student came to me who had attended my courses for a year and thanked me. I asked him for what? He told me that he was a professional athlete and had big problems concentrating for a long time. In training, he was always the best, but in the race, he could rarely show his performance. He would have tried a lot in advance and also worked with a mental coach, but nobody could really help him. Only with me he has learned how to focus properly and the focus for a long time to hold. As a result, he was able to improve a lot in the competitions and made the leap into the national team.

This story inspired me a lot and I created a special program for mental training. Since I also worked with a mental coach for a year during my professional life and knew that it did not help me much, I wanted to create a program that works 100% and is extremely efficient. It should be so easy for everyone

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Athletes can apply it, even without constant, personal care.

I then worked with some amateur athletes from a variety of sports

and tried different techniques and analyzed them. Then I created a

concept that is applicable to every athlete, no matter what kind of

sport he / she does and also works for team sports.

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What is mental training about?

Body and mind must form a unity. If they are a unit, nothing can bring you out of your peace and you will be able to retrieve 100% of your performance at any time. How can you tell if your body and mind are a strong entity? There is a great exercise that will allow you to test how strong your mental power is.

Please do this exercise now before you continue to read, because then I explain how you can do this exercise with a specific technique. I love this exercise because it brings everyone to their limits very quickly.

So, sit down on the floor, you can use a yoga mat, but you do not need it, a seat cushion or hard pad is important. Sit cross-legged on the pillow, stand upright and try to stretch your spine. Raise your arms to the side, parallel to the floor, turn your palms up and stretch your fingers. Now set the timer on your phone to 11 minutes and press Start. You are not allowed to move your arms for 11 minutes, so do not shake out or scratch, and you always have to stay at this height - parallel to the ground.

Please do this exercise now and read on afterwards!

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Analysis of this mental exercise: • If you manage the 11 minutes without your arms moving, then you do not need mental training. • If you manage only 3 minutes, you are mentally extremely weak. • If you manage only 6 minutes, you have at least a strong will.

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This exercise has nothing to do with strength. It's equally stressful for women and men, and in my experience, women are staying longer.

What is this exercise about? To concentrate and stay focused!

I would like to explain this to you with an example. Imagine, you have a reading magnifier in your hand and in front of you is a bale of straw. If you move the magnifying glass in your hand in the sunlight back and forth, then nothing happens. But if you keep it still and the sun's rays converge to a point, then the bale of straw starts to burn within seconds. The same thing happens in you when you focus on one point. Your whole energy in the body is bundled and you suddenly have a lot of energy and energy to lend.

Energy follows your attention!

So, if you close your eyes during this exercise and focus on the third eye (point between the two eyebrows) with your eyes closed, you have a lot more power at your disposal. If you do this exercise only with your muscle power, you can do it for a maximum of 3 minutes. If you have an extremely strong willpower, then you may also be able to do up to 6 minutes - nothing more. But if you manage to focus on your third eye for 11 minutes your arms will not move. If you sing a mantra, it will be even easier. Over time you will be able to do it with your eyes open and without the focus point.

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I'll show you how this technique works, with the help of special yoga exercises and meditations. Then I explain to you how to incorporate this technique with conscious breathing in your daily training. After a few weeks you will have internalized it so that you can use it in competition.

Yoga means union of body and mind. Only through special yoga exercises can you form this strong unity. I also use meditations from Kundalini Yoga to Yogi Bhajan. For me, this type of yoga is the most effective form. I did 10 years of Hatha Yoga myself and also tried many other yoga poses.

But in no other form of yoga had I noticed and felt such rapid changes in me. Kundalini Yoga is not for everyone, because it is very stressful and challenging. And that's exactly why it's the right thing for professional athletes.

Many athletes and teams are already working with yoga, but only in the area of flexibility, body tension and body control, not in the mental area.

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What's stopping you from getting your maximum performance?

Nervousness - costs you about 30-40% of your performance. • External circumstances such as weather, delays, spectators, run way / course conditions etc. - cost you about 10 to 30% of your performance. • Pressure / expectations from inside and outside - cost you about 10 to 40%. • Distractions such as cell phone, noise, competitors - cost you about 10 to 30% of your performance.

If you can not get these factors under control, then you can still train so much, you will not be able to improve significantly. You may win a race one time or the other, but you will not become a series winner.

Mikaela Shiffrin once said in an interview that she only managed once in the 2016/17 season to get 100% of her performance in a ski race. That was the World Cup slalom, where she won gold. And then she added, but if she can get 80% of her performance, then she knows she will win the race. A very interesting statement. What did she mean by that?

Can your competitors not even get 80% of their performance?

Or is she so superior that 80% is enough?

In my opinion, there are very few athletes who can always get their full performance.

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How do you overcome your nervousness?

There are several ways you can work on your nerve costume. Posi-tive thinking does not work! You cannot trick your brain either. So for example, if you're a skier in a home race with more than 50,000 spectators trying to convince yourself that it's a normal training run. That does not work, your brain is not stupid. So, what can you do? First you have to find out where this nervousness comes from. The trigger for nervousness is very often, anxiety - fear to fail, fear to embarrass you. Fear not to meet the expectations of your family, friends, fans, coaches and sponsors. Afraid to hurt you. These fears you cannot turn off or meditate away and certainly not dissolve. Every athlete has them, they come and go as they please. But fear is just an energy. You have to learn how to handle her. Basically, this feeling should warn and protect you. When this en-ergy strikes you and you have a weak nervous costume, it weakens you. But if you have a strong nerve costume, it supports you. It acts as an extra power for you, like the DRS system of a Formula One car because fear releases a lot of adrenaline in you. So, what can you do? Strengthen your nervous costume!

I'll show you how to do it with special yoga exercises, meditations, mudras (finger and hand postures) and mantras (words or phrases that you constantly recite and thus change your consciousness). It's actually very simple, but it takes time.

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Here is an example of a special meditation for stress relief and strong nerves: Sit cross-legged on your pillow, stand upright and stretch your spine. This meditation consists of 3 exercises and lasts 9 minutes. Put your closed eyes on the tip of your nose for the entire 9 minutes. 1. Exercise - bring your right forearm in front of your heart center, parallel to the floor, stretch your fingers. Now move the forearm up and down, between the tip of the nose and the navel, in a quick movement. Put your left hand in your lap. After a minute, you ball the left hand into a fist while the right forearm continues the movement (3 minutes total). 2. Practice - now bring both forearms together and extend your fingers forward, left hand down and right hand up. Now she is moving fast and powerful, her hands alternately up and down, again for 3 minutes. Exercise - put your left hand on your heart center and right hand over it. Now move your head slowly on the left side in the direction of the shoulder, inhale. While breathing out, move your head slowly towards the right shoulder. Repeat this movement for 2 minutes. For the rest of the minute just stay calm.

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How can you maintain inner peace and serenity, even if the hustle and bustle breaks out around you?

Inner peace and serenity you have when you are in balance and your energies are balanced. You can do this again with special yoga exercises and meditations, which I recorded on video. You can watch these videos for free on my YouTube page.

How do you train your back muscles without weights?

Our spine is very sensitive and therefore you have to be very careful when exercising your back muscles. Because only a few muscle groups are addressed when training with weights, but this type of muscle structure remains quite one-sided. But since we have a lot more muscle groups, you also have to train all those little muscles well, because the spine can move in all directions.

A hallmark of a strong back muscles is a beautifully shaped, round and tight butt.

I've put together special exercises for an efficient back training and recorded on video. You can also find the video on my YouTube page, the link is on the last page of the book.

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Here some examples: 1. You sit cross-legged, stretch your left arm at an angle of 60 ° upwards, your right arm 60 ° down, fingers are stretched, palms facing each other, eyes closed and focus on the third eye. Now move your arms up and down at a fast pace. When the left arm is up, you breathe in and when the right arm is up, you exhale, a quick and powerful nasal breathing.

2. You lie prone, fingers crossed on the back, with the inhalation, you come up with your upper body, head looks forward and you hold your breath for 15 seconds, then exhale, briefly relax and with the next Inhale again and hold for 15 seconds and so on. Eyes are again directed to the third eye, do not make a mid-breath.

3. Prone, fingers crossed on the back, forehead on the floor, lift up the stretched legs and hold them for 3 minutes. You do fire breathing (to be explained later).

4. Lie on your back, your legs are up, arms next to your body on the floor, put your left foot on your right knee. As you breathe in, lift your pelvis as high as you can, and exhale lower it again. Repeat this exercise for 90 seconds, then change the page. Any meditation is also back training because you have to sit in an upright position so you can stretch your spine. Thus, you have to keep the back and abdominal muscles tense during the whole meditation.

In addition to flexibility, my yoga exercises also focus on strengthening the back muscles.

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Active regeneration

Regeneration is just as important as the actual workout. When you do sports and activate your body, then you need a certain amount of time to recover and recharge your energies. In a hobby athlete, the 2 to 3 times a week exercise, the regeneration time is very low. But if you practice competitive sports and constantly go to your physical limits, then the regeneration time lasts for a very long time. After a competition it is even higher, because not only the muscles are heavily loaded, but also your brain, the nervous system, the organs, the glands, the hormone balance, just everything in the body. In order to be able to rest here again and to regenerate well, you need already 2 to 3 days.

Unfortunately, competitive athletes do not give themselves the time to relax, it is regenerated only briefly, then again the next training is on the plan. And that's why many athletes run out of gas at the end of a season.

By that I mean, the batteries are dead and the energy level is very low. Therefore, the risk of injury at the end of a season is always very high.

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How can you control this here? We have two sources of energy in us. The first source comes from our internal combustion engine. The food we absorb and digest pro-vides us with energy. The healthier and more varied you feed your-self, the more energy you have. This energy our body needs for the organs, the bloodstream, the lymphatic flow, the muscles, etc. With this energy, you can also do sports, but you could not run a marathon, it's just enough for average physical activity. Therefore, there is a second source of energy - the prana. Prana means life energy. This energy is everywhere in nature. Every plant and every living thing is in the constant exchange of Prana, you pick up Prana mainly through the breathing, hands and feet and give it off again. This source is insatiable. That is why breathing in yoga has a central role. However, you can only record Prana via nasal breathing. In the nose are two important energy channels, Ida and Pingala. They absorb the prana, provide the chakras (energy and consciousness centers) and the whole body with energy. With this energy you can also run a marathon or more. The prerequisite for this is that you can also record the Prana. If your energy channels, the so-called nadis, are not clean or your chakras are out of sync, you can only absorb very little of that life energy. For this we need yoga and meditation again. In the yoga exercises, you will learn how to absorb prana with conscious breathing and distribute it throughout the body. Through special breathing tech-niques, you always clean your energy channels and the same Ida

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and Pingala. Our body is designed to breathe only through a nostril and every 90 minutes our body automatically switches sides. When we breathe in through the left nostril, we activate Ida, the moon en-ergy that has a cooling and soothing effect. When we breathe in through the right nostril, we activate Pingala, the solar energy that has a warming and activating effect. In order to purify and balance Ida and Pingala, there is the so-called alternate breathing.

The alternating breathing: Sit cross-legged on your pillow, stand up again and take your left hand, move your thumb and little finger to the side and with the other three fingers make a fist. Then inhale over the left nostril while pushing the right nostril with the little finger. Then press the left nostril with your thumb and exhale through the right nostril. Now you breathe again over the right nostril, then you squeeze it and exhale on the left nostril again. Inhale again on the left and exhale on the right, then inhale on the right and exhale on the left, etc. Repeat this exercise for 5 minutes, closing your eyes and concentrating on your third eye. Put the right hand on your knee and make the Gyan-Mudra (forefinger and thumb touch each other on the top). As a competitive athlete, you should do the breathing alternately at least once a month, for 5 to 11 minutes. Thus, your body can always absorb enough prana.

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So that you now have enough energy for the whole season, there is a special meditation "long Ek Ong Kar" here. I describe it here for you, but since the exercise is a bit more complex, I've also taken a video of it. You can watch it for free on my YouTube page.

Meditation "Long Ek Ong Kar"

This meditation activates all 7 chakras and awakens the kundaini en-

ergy in you. Do it every day in the morning for 7 minutes, at least for

90 days.

You sit cross-legged on your seat cushion, watch out for a stretched

spine, hands in Gyan Mudra (index finger and thumb touching at the

top) on your knees, eyes closed and focus on your 3rd eye.

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Take a deep breath, say "ek" for a short time (put your attention on the 1st chakra) and pull the muscles of the anus together, hold them, then say "ong" for a long time (put your attention on the 2nd chakra) and draw hold the muscles of the genitals together, hold them, then say "kar" for a long time (put your attention on the third chakra) and pull the lower abdominal muscles together. Ek is short, ong and kar are the same length! Take a deep breath, easily loosen mulband (that is called root lock - you tighten the muscles in your pelvic floor, ie anus, genitals and lower abdominal muscles) and hold it in a light basic tension. Then say "Sat" briefly (put your attention on the 4th chakra) and pull your navel inwards for a moment, then say "Nam" for a long time (put your attention on the 5th chakra), then say "Siri" briefly (put yours Attention to the 6th chakra) and pull the navel inwards and upwards towards the diaphragm. Take a quick breath, say "Wa" briefly (put your attention on the 7th chakra) and imagine the energy spurting out of your head and into your aura (like a champagne), then say "hey Guru" and pull tight Mulband, the energy is distributed in your aura and a part flows back again and collects in your pelvic floor. Take a deep breath, release Mulband and go back to a light basic tension. Start from the beginning.

If you do this meditation every day, you will have enough energy throughout the season.

So active regeneration means you support your body through a higher energy intake, so it can recover faster and your batteries will never be empty.

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Again, I have put together special yoga exercises to help you absorb a lot of energy, stretch your muscles, and soothe your nervous system faster.

The most important part of regeneration is sleep. While you sleep, all organs can regenerate, your batteries are refilled, your brain has time to process everything. This happens mainly during the deep sleep phase, the so-called REM phase. The quality of your sleep depends on how long and how often you come to sleep during sleep. Therefore, it is very important that your mind can rest even when you go to sleep. If there are still thoughts floating around in your brain, then you can not fall asleep. Or, if your body is already so exhausted that you fall asleep immediately, you have a restless sleep and just come into these REM phases. So you could sleep for 10 hours and you're still tired afterwards. On the other hand, if you bring your thoughts to rest before you go to sleep, you will be in deep sleep very often and for a very long time, and you will not need more than 6 hours of sleep to be fully fit again. Athletes often have the problem that they travel a lot and mostly sleep in hotels. That is why it is often difficult, if you are in an unfamiliar environment, that you feel comfortable and immediately fit in immediately. To which is often added a jet lag. And especially before an important day of competition, nervousness and tension increase, which often makes it hard for you to fall asleep right away, which is very important for you to achieve your full performance the next day.

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So what to do?

We humans are habit animals. When you do something over and over again, it becomes a habit or a routine. So you have to think about a process that you then repeat every evening, no matter if it's a competition day, training or free time.

Meditation for faster falling asleep There is a great meditation that strengthens your nerves and makes you fall asleep faster. You should do this meditation every night before going to sleep. Sit cross-legged on your pillow. Raise your spine. The mudra (hand and finger positions) are different for women than for men.

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Women raise the left hand at the level of the left ear and bring the tip of the thumb and ring finger together, the other three fingers you stretch upwards. Put the right hand in your lap and connect the tips of the thumb and the little finger. Men do the opposite. Raise your right hand and connect thumb and ring finger. And put the left hand in your lap and connect the thumb with the little finger. Then you just open your eyes a little so that you can squint on the tip of your nose. So your focus is on your nose tip. Now breathe slowly and deeply into the stomach, over your nose. Do this meditation for 7 minutes, every day in the evening, for at least 90 days, then always as needed. So, always, if you have competitions, then start with this meditation 3 to 4 days before. This meditation has a soothing effect on your nerves and by focusing on the tip of your nose, you activate your pineal gland, which in turn is responsible for the sleep and wakefulness rhythm. Now for your sleep ritual. Before you go to bed, you should always do a meditation, either the previously mentioned or one of the other meditations that I recommend for the evening. So you give your mind / spirit time to rest.

If your thoughts do not rest, your body can not relax!

Always do meditations while sitting on the floor, never in bed!

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Then get into your bed, in the supine position, put your arms on the side of the body (this calms your nerves) and turn your palms slightly upwards. Your feet will let you fall outward.

Close your eyes and make the long, deep breathing in the stomach for 5 minutes. Just breathe over your nose and try to breathe as slowly as you can and let the breaths get longer and longer. If you have not fallen asleep in these 5 minutes, then you can also change your sleep position afterwards. It's important to be in bed by 10pm at the latest, as your organs begin to regenerate. In the morning, before you get up, go back to the supine position, put your arms sideways, keep your eyes closed and breathe the fire for 3 minutes.

This stimulates your circulation and you bring a lot of oxygen into the brain, so you are wide awake. Then do the so-called cat stretching (raise the left knee, put the right hand on it and pull your knee on the right side, head looks on the left side, leave both shoulders on the ground, then change the sides) then rub your hands and feet quickly together (for energy activation), only then get up. As a result, you do not need coffee or other stimulants. In the breath of fire, the impulse comes from the navel, you pull the navel slightly inward and squeezes the air short and strong at the nose out, like a bellows. This breathing is very fast, about 2 to 3 breaths in the second. You can also find this special breathing technique as a video on my page.

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How can you keep your performance or energy for a whole season?

I have already answered that question.

You always have to make sure that you pick up enough prana and keep your chakras in the river. This is achieved with the daily "long Ek Ong Kar" meditation for 7 minutes in the morning.

Your chakras are not only responsible for your energy, they are also your self-healing powers. You will not get so easily sick after a few months, if at all. Thus, you can keep your energy level constant no matter how long the competition season lasts. And your regeneration time is shortened many times over.

Nutrition for top athletes

Nutrition is very important for top athletes and hobby athletes. You

need to know what your body needs and what it can tolerate. Every

body is different, so there is no single recipe here.

There are many different opinions about healthy eating, so I do not

want to write about what, where in which books or who claims what.

But I write here only about my own experiences and my opinion.

You can then accept what you think is right.

In fact, our body needs 91 nutrients a day (vitamins, minerals and

trace elements). You will find in various books and also in internet

tables how much of each individual nutrient the body needs daily. Of

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course, an athlete needs much more than the average person.

Larger clubs have the possibility of a sport medi¬ni¬schen care,

where also blood tests are made regularly to see if there is any lack of

Nähr¬stof¬fen.

If you do not have support in your club, it is much more difficult and

financially costly to do such tests regularly. Nevertheless, I can only

advise every athlete, at least once a year to make a precise check with

the sports physician.

I would like to give a few tips here, which helped me a lot.

Every day in the morning I ate a so-called Frischkorn¬brei. The fresh

grain porridge consists of 4 to 5 different types of fruit, apple and ba-

nana must always be there, the rest vary.

Then I added nuts to it - chopped almonds, walnuts and hazelnuts,

and a six-grain mixture, crushed. That is, I have used six different ce-

reals such as rye, wheat, spelled, millet, buckwheat and oats. I

roughly crushed these in a flour mill and put them in the evening for

soaking in water. Thus, the body could better absorb them.

I only ate half of it in the morning and then distributed the other half

over the morning. The two smaller portions are easier to digest than a

large one. It is not so pleasant when you get on a plane with a full

stomach, controlled by a young, motivated military pilot.

For me that was enough, but it may be that you may need more, then

I recommend an egg dish with wholegrain bread. But with this fresh

grain porridge you have already absorbed many of the needed nutri-

ents. When I was traveling to competitions, I have already raked the

grain and taken in a container.

At lunchtime I ate normally, if possible with a lot of salad and in the

evening something with vegetables.

In the past, I ate sometimes a yogurt or cheese in between. But at

some point I try to do without dairy products to just see the differ-

ence. I felt good and since then I totally abstain from dairy products,

except butter and Parmesan.

There are scientific studies showing that dairy products deprive the

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body of calcium - which is why we should eat dairy products. We are

also the only creatures that drink the milk of another being. And with

calcium one more thing - the animal with the largest and strongest

teeth is the elephant. The elephant is vegetarian and does not drink

cow's milk, interesting, right?

Our bodies often send us signals very quickly if we cannot tolerate

something. If you get a rash or blemished skin, it's usually a sign that

you need to change your diet. This could be the cause of lactose in-

tolerance or wheat intolerance, so leave all dairy products out for 4

weeks and see what happens. If nothing changes, try wheat. If noth-

ing improves, then there may be a lack of nutrients.

Dietary supplement yes or no?

Definitely yes, but only quality additions.

Here you have to pay attention to bioavailability, everything that goes above 90% is good. Bioavailability is what our body can absorb. Most vitamin and mineral tablets bring only expensive urine. The more nutrients in a product, the better.

Also the composition is important, for example, calcium and magnesium affect each other in metabolism and must be absorbed in a ratio of 1: 2 (magnesium: calcium). So it will not do you any good if you take Magnesium Tablets in case of magnesium deficiency. How to recognize a nutrient deficiency Skin blemishes, brittle nails, dry skin, chapped lips, dry hair, eczema, eyes - sharpness, listlessness and often tired.

By the way, hair loss or gray hair are also signs of nutritional deficiencies and not inherited. In gray hair, the body cannot produce the dye melanin due to lack of nutrients. Therefore, regrowing hair does not get color, but air bubbles are deposited in the hair, which

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then appear white or gray to us. I myself take a dietary supplement in liquid form, I drink it every day. I tried a lot of different products and for me there is now only this one drink, which contains all the important nutrients and has a bioavailability of 98%, and it also tastes good. This drink sells an Austrian company and also has an anti-doping certificate, which is very important for professional athletes. Because unfortunately a lot of abuse is operated here, you cannot take every product without hesitation.

I do not want to mention it here because I do not want to advertise it. But if you are interested, then you will find a link on my website, which is indicated at the end of the book.

Smoking, drugs, alcohol, coffee and tattoos?

Hopefully smoking and drugs will be clear no-go for everyone.

A cigarette consumes an average of 30 mg of vitamin C. Per day 100 mg are recommended, which most people do not even manage. Apart from that, it significantly limits your lung capacity and it soaks up your senses.

Alcohol changes your consciousness. An athlete needs an expanded consciousness, so that he can perceive everything in his environment and in himself. The more sensitive you are, the faster you can react. Alcohol does exactly the opposite and it robs you of a lot of energy in the form of vitamins and minerals.

Coffee is very bad for your circulation, first he pushes you, then he

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lets you fall into the bottomless. In addition, it severely affects your nervous system, so I advise against coffee completely.

Sugar is a constant companion in our society. You do not have to give it up completely, but restrict yourself as much as possible, especially during the competition phase. So do not drink sugary drinks, sweets and muesli bars. There are also granola bars without sugar.

Tattoos, if you do not have one, I totally advise you against it. The effects of tattoos medicine knows very little. A few studies have recently been published stating that people with tattoos lose about 10 to 30% of their performance. I do not know if that's true, but what I know is that it gives you a tremendous energy loss.

A tattoo is like a scar, it blocks your flow of energy in the body. Anyone who has ever had a scar knows how painful it is when a Physiotherapist gently strokes the scar with a metal rod to disarm it.

Because the energy jams there, it causes pain. If the flow of energy in your body does not work smoothly, you are vulnerable to illness and injury. And the bigger a tattoo, the harder the filtering is. Apart from that, a lot of the ink gets into your bloodstream, creating holes in your aura.

Even though there are many top athletes (especially footballers) who have tattoos, it does not mean that they know what they are doing. Or maybe it's the same with smokers who do not put their own health first. So take them, in this respect, not as a role model!

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Sexuality - yes or no before a competition?

For men an absolute NO! For women a YeNo, if they are doing little physical activity and the intention of the man is right, then YES. The reason is very simple. Men are the givers and women are the recipients. When coitus, the men not only give their sperm to the

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woman, but also all their energy. So you could say, men always give everything during sex. Therefore men are always tired after sex and need rest, whereas women are full of energy. For this reason, sex for men before a competition (at least 3 days before) is very bad, including sex without external influence. It is good for women because they get all the energy from the man. But only if the man acts out of love and does not use sex to relieve pressure. Some men do not get their energies beyond the second chakra (sex chakra) and use sex to relieve their pressure and problems. This energy is not good for the women. One recognizes such men because they act very sex-controlled and the women do not come to a climax during intercourse. A man who cares about his partner makes sure that she has at least one orgasm before he enters her.

Team Sports

Team sports are about teambuilding. How can I, as a coach, get har-

mony into my team?

There are different methods that one learns in the coach training. But

for me, the best method is to do yoga and meditate together. Over

time, a group energy forms that is not only very strong, but also cre-

ates a lasting harmony. In addition, yoga expands your consciousness

and the athletes then go around more attentively.

Personally, I also think it's important that the team has its own battle

cry.

Here I use a mantra that activates the strengths of each player.

Two to three people (coach / captain) yell: "Sate Nam, Sate Nam,

Sate Nam, Ji" and the rest screams, "Wahe Guru, Wahe Guru, Wahe

Guru, Ji", 3x in a row.

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This mantra generates incredible power.

A mantra is a word or phrase that you constantly recite and thus you

manifest that energy within you.

It's similar to beliefs, only mantras always work, you do not have to

believe it or feel the emotions. Unlike beliefs, if you do not formulate

or execute them properly, conflicts will arise in your brain and they

will have no effect.

If you are now interested in mental yoga, there are two options. I

have made all the videos described here available for free on my

YouTube page. You can try and apply the yoga exercises and medita-

tions.

So you see, it's easy, you just have to start.

If you want more, then there is the possibility to buy my mental

training program as well. I have put together a special program for 1

year and call it Mental Yoga 365.

In this program you will receive exact instructions for your mental

training for one year. All yoga exercises and meditations are availa-

ble as a video tutorial, there are over 30 hours of video footage. I al-

ways write you what you should do and then you can just pick the

right video and join in when and where you want. The videos are al-

ways available. In this program, you will learn to defeat your nerv-

ousness, build your self-confidence, how to focus properly, back

training, stretching exercises and quick recovery.

You pay only € 49, - (12x) or € 490, - one-time payment.

You can find the link at the end.

I have put together a 5-phase program for this: 1st phase - learn to meditate 2nd phase - learn to focus over a longer period of time 3rd phase - conscious breathing and breathing techniques 4th phase - incorporate this technique in your daily training 5th phase - Preparation and follow-up of a competition

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Phase 1 Meditation helps you to change your subconscious mind, so you can handle nervousness, anxiety and sleep problems. You learn to control and align your thoughts. I'll show you how to meditate properly and give you precise instructions on when to do which meditation and how long. Phase 2 Learn to hold the focus for a long time. Carelessness errors occur due to lack of concentration. I teach you how to use a simple technique to keep your focus for a very long time. This will give you more energy and power, and you will achieve every goal that you set yourself. Phase 3 Breathing is a crucial help when you go to your physical limits. With breathing you can relax or push and even increase your fitness. In this book and in the videos you will learn different breathing techniques.

Phase 4 Learn how to incorporate these special techniques into your daily workouts. In order to achieve a really strong unity of body and mind, you have to combine every physical training with your mental training. Phase 5 Preparation and follow-up for your competition. The process before a competition should always be the same. Every regularity in your life leads to routine. Routine gives you a sense of security. After a competition, it is important to be able to quickly regenerate and regain your consumed energy.

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So that there is something for everyone, there are three different packages that you can choose from. These 3 offers differ in price, duration and content. You will find on this page a detailed description of the various packages and also the open, free members area. Why did I choose Kundalini Yoga after Yogi Bhajan? For me, effectiveness is very important; for me, Kundalini Yoga is the most effective form of yoga. From the beginning, you have everything that yoga offers. Conscious breathing, focus, meditation, body tension, intense energy work, fascia, hormone balancing, health and spirituality. I am always fascinated when new students come to my yoga classes, how quickly they make improvements in the physical and mental area. Kundalini Yoga offers everything a professional athlete needs, you train your focus / concentration, increase your energy levels many times, improve your body tension and balance, work on your self-confidence, self-esteem and your self-esteem and strengthen your immune system. Try it and you will be thrilled, I promise YOU!

Under these links you will find all information:

Link for Mental Yoga 365 Program: https://www.kundalini-yoga-linz.at/mental-training-in-competitive-sports/

Link for Mental-Yoga Videos: https://www.youtube.com/channel/UCfcLBzAwlQ4z2L2DxQgfuZg

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The author, Robert Glaser, has practiced top-class sport for 14 years and tried out many methods in the mental field and gained experience. The special program described in this book, which he calls Mental-Yoga, describes a novel technique that few athletes use so far. Through daily video tutorials, the author tries to accompany and support the athlete in the best possible way, so that after a few months a significant success becomes visible. Mental-Yoga is a special program that helps competitive athletes to get maximum performance at any time. Special yoga exercises and meditations are described and there are also some free video tutorials.