What are the differences between different styles of yoga? Where to start practicing hatha yoga: basic tips and complexes Static body position in yoga

Some firmly believe in the miracles of static asanas, others can’t wait to recharge themselves with divine energy, while others learn Sanskrit after classes in order to find revelation in ancient texts. And although there are still much fewer yoga centers in Moscow than in New York or London, the problem of choice is already becoming relevant. So, it’s up to you to decide where to go – to Ashtanga Vinyasa or to the Shadow School.

Hatha Yoga Sri B.K.S. Iyengar

Translated from Sanskrit, “hatha” means power, fury, necessity or effort. In this case, the syllable “ha” symbolizes the sun, and the syllable “tha” symbolizes the moon, and the main task hatha yoga - establishing a balance in the body between the sun and the moon, activity and relaxation. First of all, hatha yoga is designed to restore physical health person: restore mobility to joints, stop curvature of the spine, normalize blood pressure and digestion, strengthen immune system And hormonal background. And health of mind and spirit should be a direct consequence of physical health.

Iyengar himself suffered from numerous diseases at a young age: malaria, typhoid fever, tuberculosis. Doctors doubted that he would live longer than 20 years, and at sixteen the young man began practicing yoga with his sister’s husband, Sri Tirumalai Krishnamacharya, one of the best masters yoga in India, who trained a whole generation of teachers.

Iyengar style is static: each asana is held for several minutes. Unlike dynamic types of yoga - Ashtanga Vinyasa, Kundalini - here the body is literally rebuilt, paying great attention to the smallest nuances: stretching, muscle tension, turns and twists. Moreover, for each person, standard poses may vary slightly depending on what exactly they need. To properly build poses, wooden bricks, ropes, blankets and horizontal bars are used.

Sivananda Yoga

Swami Sivananda (1887-1963) is one of the most famous and beloved Indian yoga teachers. A doctor by training, at the age of 37 he came to Rishikesh. It was there that he decided to become a hermit. Meditating 12 hours a day and practicing yoga with his teacher, Swami Sivananda continued his medical practice. In 1932, he founded an ashram in Rishikesh, which marked the beginning of his school of yoga. For his time, Sivananda was almost a revolutionary: he invited untouchables to his house and ashram, and defended the right of women to learn yoga. After Swami's passing in 1963, many of his students went to teach yoga in Europe and America.

The yoga system created by Sivananda is a static practice. Its main difference from Iyengar yoga is that, first of all, students are taught not asanas and pranayama, but deep relaxation. It is believed that only if you are completely relaxed will the asanas be beneficial and truly serve to transform not only the body, but also the spirit. Depending on individual characteristics, mental makeup and physical fitness The instructor selects a relaxation practice for the student. For example, first you will be taught to completely relax your face, and only then - Cobra or Plow pose.

The five basic principles of Sivananda Yoga are: proper exercise (asanas), breathing (pranayama), relaxation (shavasana), diet (vegetarian) and meditation (study scriptures Vedas and thoughts about them).

Ashtanga Vinyasa Yoga

Another student of Krishnamacharya, Patabhi Jois, unlike Iyengar, retained the dynamic style of his teacher, laying the foundation for Ashtanga Vinyasa Yoga - one of the most powerful and fastest-acting systems of hatha yoga. In Ashtanga Vinyasa, all asanas are assembled using vinyasas - dynamic ligaments. You will have to learn not only vinyasas, but also a special practice of pranayama - it is called Ujjayi, or Victorious Breath. Synchronized with movements, breathing helps to warm up the body from the inside and accumulate a large amount of energy.

By sweating profusely during exercise, you are cleansed of waste and toxins, and thanks to vinyasas, active blood circulation is ensured. In addition, great attention is paid to the execution of special energy locks, or bandhas, which distribute energy throughout the body, as well as the direction of gaze, or drishti. Each vinyasa corresponds to a specific drishti - on the tip of the nose, on the third eye, on the palm, on thumbs legs, up, right, left, navel. This allows the practitioner to calm the mind and achieve inner concentration. There are six levels in total in the Ashtanga system, ascending in degree of difficulty.

Kundalini Yoga

Kundalini yoga is the yoga of energy channels. According to Hindu beliefs, kundalini is the primordial spiritual energy of creation that created the cosmos. It is present in the human body in an unawakened, dormant form at the base of the spine (in the muladhara chakra). In order to implement main goal yoga - to merge with the divine consciousness, the yogi must awaken kundalini and raise it up the central energy channel along the spine into the seventh chakra. The Kundalini yoga system was developed and spread among the Sikh warriors of medieval India from the state of Punjab. In the 1970s, guru Siri Singh Sahib (Yogi Bhajan) became the first teacher to introduce kundalini yoga North America and Europe.

“Some people teach yoga as if it is just a set of exercises - and nothing more, but such people have no right to call themselves yogis. If the flexibility of the body and the ability to assume different poses made a person a yogi, the best yogis there would be circus clowns,” says Yogi Bhajan and assures that the practice of kundalini yoga allows a person to achieve in 2-3 years the same results that it takes 20-25 years to achieve using hatha yoga methods.

Kundalini yoga involves various meditative techniques (or exercises). In most cases, meditation lasts 3 minutes, 11 minutes, 22 minutes, 31 minutes, 62 minutes or 2.5 hours. Usually the eyes are closed and the gaze is focused at the point between the eyebrows (this stimulates the pituitary gland and intuition) or at the tip of the nose, which helps control the mind. Mudras are used in almost all meditative practices. Sometimes special types of breathing are used. Many techniques are performed to special music or accompanied by the chanting of mantras. If there are no special instructions, then meditate while sitting, with a straight spine.

Kundalini yoga is based on kriyas - special complexes dynamic exercises combined with breathing and meditation. However, even if you do not set yourself the goal of achieving enlightenment, kundalini yoga helps restore mental balance. The most famous American kundalini yoga teacher is called Gurmukh, she taught half of Hollywood to “unlock potential and relax the mind.” And Cindy Crawford recently admitted that she is now in great debt to Gurmukh - for Kundalini yoga and all the happy changes in her life.

Tri-Yoga

In 1980, the American Kali Ray, while meditating, began to experience a state called kriyavati - under the influence of the awakened kundalini, she began to spontaneously perform asanas, breathing exercises and mudras - ritual gestures that serve to concentrate energy. From this, tri-yoga was born - a very meditative, flowing practice in which static poses are replaced by dynamic kriyas. The ligaments resemble dance movements, and the practice is a single soft flow. Followers of tri-yoga believe that this is the original yoga, representing the cosmic power of creation, and the word “trai” in the name means triple basic principle, which lies at the basis of the universe, and three energies that are an integral part of each of us: Sat (Existence), Chit (Knowledge) and Ananda (Bliss). And the task of tri-yoga is unity, harmony and balance of body, mind and spirit.

Yoga School of the Shadow

The name “Shadow Yoga” is taken from the sixth chapter of the ancient tantric treatise “Shiva Svarodaya”. This chapter, called “The Yoga of the Shadow Man,” examines the various manifestations of the shadow and their meaning both inside and outside the human body. According to the anatomy of Hatha Yoga, the human body consists of three separate bodies and five sheaths, or shadows, and the dissolution of these shadows in the process of practice is the main task of the yogi.

The training is based on the ancient texts of Hatha Yoga, which states that all fixed forms should be constructed in such a way as to develop a free style practice - this guarantees long life and is a necessary step in achieving enlightenment. The main poses that must be included in the practice are: standing, sitting, lying (face down, up, to the sides), side, inverted, curved, twisted, squats, balances, forward bends, backbends and spirals.

Fitness Yoga

It is not actually a school and has a very indirect relation to ancient Indian teaching. Actually, this is what remains of yoga if you remove philosophy, ideas about the energy structure of a person, mantras, pranayama and mudras. This direction is closest to Ashtanga Vinyasa, from which fitness yoga inherited only a sequence of dynamic connections. To be fair, it should be noted that not all teachers comply with it. Often, instructors include elements of classical choreography and stretching exercises in their classes. This is yoga for those who want to correct their posture, improve their proportions and lose weight, but definitely prefer meditation treadmill, and pranayama - a glass of freshly squeezed juice. And if mystical associations scare you or you simply don’t have time to go into details and read primary sources, do not rush to give up the idea of ​​yoga. A fitness variation is still better than nothing.

Bikram Yoga

The hottest (in every sense) hobby of Hollywood stars and Manhattan workaholics is yoga in halls with an air temperature of 40-43 degrees Celsius. Its creator, Bikram Chowdhury, was born in 1946 in Calcutta and at the age of four began taking yoga lessons from one of the most famous Indian teachers - Bishnu Ghosh, the younger brother of Paramahansa Yoganada, who wrote “Autobiography of a Yogi.” At 13, he won the All India Yoga Championships and held the title until he was 17, when a knee injury put him in hospital. Doctors were sure that Bikram would never be able to walk on his own, but he returned to his teacher and six months later was healthy. It was then that Ghosh blessed his disciple to open yoga centers in India, Japan and later around the world.

Having moved to America, Bikram developed and began to implement his revolutionary method of “hot yoga,” arguing that Indian rishis lived in a very hot climate and that virtually all asanas were designed for a heated body, and practicing at a temperature of 20 degrees is complete nonsense. In 1973, he opened a studio in Beverly Hills, and since then almost all the star residents of Los Angeles have worked there, from Madonna and Michael Jackson to Irvine Welsh and Salma Hayek. The Bikram yoga complex consists of two breathing exercises and 26 simplest hatha yoga asanas, which are performed in a very fast pace(from 10 to 60 seconds for each pose).

Fans claim that Bikram yoga cleanses the body of waste and toxins, brings relief from back pain, migraines, asthma, diabetes, problems with the liver and spleen, and also helps to quickly recover from injuries. Doctors worry that heavy workload in the heat can be dangerous for the heart, and high temperatures have a bad effect on a man's ability to bear children. Meanwhile, Choudhury is going to patent his own asana - the first time in history that a spiritual teaching has become a market brand.

Jivamukti Yoga

“Jiva” translated from Sanskrit means individual soul, “mukti” means liberation. “We strive to teach yoga as a spiritual practice and remind students that they are on a difficult mystical journey to enlightenment. And we have created a method that allows you to stay on track,” says the creator of this system, David Life. Among those whom he and his wife Sharon Gannon set on the right path are Sting and Trudy Tyler, Christy Turlington and Russell Simpson. David (an artist and musician) and Sharon (a dancer and singer) discovered yoga in the late 1970s, studied in India with Swami Sivananda and Swami Nirmalananda and were in fact the first to try to bring back the spiritual aspect of yoga teaching in the West - the singing of religious hymns and mantras, meditation and lectures on philosophy. In their study halls, instead of white walls and rugs, students found an altar on which Shiva, St. Teresa of Avila and the fairy Glinda from The Wizard of Oz.

If you go to one of the Jivamuktiyoga centers in New York, London or Toronto, in addition to intensive execution classical yoga asanas in the Ashtanga-Vinyasa style, you will find a discussion of ancient Sanskrit texts and chanting prayers, training in pranayama and kriya yoga (purification practice). In addition, you will be shamed for eating meat and strongly recommended to become a vegetarian. And they will put The Beatles and Indian jazz of Billy Laswell on the soundtrack. David and Sharon are cheerful anarchists who insist that there are no rules except one: "You can contact God directly, on your own." And their Jivamukti Yoga is a proven way to do this in the midst of a cosmopolitan metropolis, and not in the silence of a Himalayan cave.

Power Yoga

This style was introduced in 1995 by Beryl Bender Birch. As befits a person with the last name Bender, she actually committed a small forgery, taking as a basis the sequences of the first two levels of Ashtanga Vinyasa and giving them a new name - simple and accessible to every American. In addition to exercises that strengthen muscles and increase flexibility, power yoga places great emphasis on breathing and emphasizes concentration and mobilization of emotional resources. Actually, one of the main goals of this method is to make a person not so much more enlightened as stronger, more resilient and energetic.

Besides Birch, the other three trendy power yoga teachers in the States are Brian Kest, Baron Baptiste and Mark Blanchard. The latter is a favorite of celebrities, particularly Jennifer Lopez and her namesake Aniston.

Vini Yoga

One of the most popular trends, created by the outstanding Indian teacher T.K.V. Desikachar and his American student Gary Kravtsov. The main postulate of Vini yoga is that practice must be strictly personalized, that is, the teacher must create a unique program for each of his students. Actually, this is reminiscent of some kind of “custom yoga”. In addition to asanas, the mandatory vini yoga program includes pranayama, bandhas, chanting of mantras and religious hymns, meditation, study of rituals and yogic texts. At the same time, the main difference between Vini yoga and Ashtanga Vinyasa is that in the second there are rigid sequences of asanas, and in the first sequence they develop spontaneously, depending on the mood and specific needs of the practitioner. An excellent therapeutic technique for getting rid of illnesses, bad thoughts and apathy.

For what iron man yoga? Sit down, my muscular friend, on your round buttocks, I’ll tell you everything now!

Strength training- view physical activity, in which a person needs to perform exercises with resistance. This can be either resistance to your own weight or weight with additional equipment.

No other type of training modifies the aesthetics, structure and composition of the body as much as strength training. As a supplement strength training yoga can increase the effectiveness of strength training, influence the visual perception of your muscles and have an impact on your health, I’ll tell you now.

There are 2 modes power load– static and dynamic, each of these modes has its own pitfalls:

Static mode or isometric load . A mode in which the muscle experiences tension without changing its length. Can be done with either own weight, and with weights.

Pros of statics:

• Strengthening ligaments, tendons and joints;
• Stabilization of the spine with core muscles;
• Saving time for training.

Disadvantages of static strength training:

• This type of load shortens the muscle due to the fact that the tendons become thicker, stronger, and the amplitude of movement is rapidly reduced, the joints receive a significant reduction in the degrees of freedom of their mobility, in some cases to zero, which has a detrimental effect on their health, since only in movement occurs their restoration. I wrote in detail about the structure, features of destruction and restoration of joints in the article .
• Statics reduces the innervation of the muscle (with dynamic load, the message between the nervous and muscular systems many times richer), the muscle is large, voluminous, but not functional - the reaction of such a muscle is much slower than the reaction of a muscle trained with a mix of loads;
• When performing static loads, the muscle is motionless and tense, the blood vessels are compressed, venous blood stagnates and blood circulation deteriorates; when such loads are performed regularly, there is a risk of varicose veins lower limbs and pelvic organs, including hemorrhoids ( varicose veins veins of the rectum).

How to correct disadvantages static load through yoga and yoga therapy?

• Thickened tendons and tight muscles need to be stretched using active stretching (stretching using muscle tension that is antagonistic to the target muscle). This type of stretching is preferable to passive stretching (using relaxation of the target muscle and the force of gravity or an assistant), since active stretching occurs under control - the more tense the antagonist is, the better the target muscle will relax (stretch), you can stop the impact at any time and the joint will always collected.
• Muscle innervation can be improved through the development of proprioception - the muscular sense of oneself in space. A rich arsenal of yoga asanas allows you to develop the proprioceptive apparatus due to a large number of balance movements, thanks to which you can “pump up” perfectly.

- sense of movement;

- sense of position;

- feeling of strength.

• The following will help improve blood circulation and have a positive effect on varicose veins of the lower extremities and pelvic organs:

Dynamic version of power load or isotonic load. A load variant that causes movement in the joints and a change in muscle length. The same can be done both with your own weight and with weights.

Pros of dynamics:

• Joints are involved in movement;
• The load varies depending on the angle of application, the exercises are thus much more multivariate than static ones;
• If the exercise technique is followed, local and general blood circulation does not deteriorate and is not interrupted (locally);
• Dynamic exercises promote rich innervation of the trained muscle, which significantly accelerates its response to irritation.

Disadvantages of dynamic strength training:

• Muscle hypertonicity, which often does not go away even after a long rest, the muscle feels like stone, touches cause pain;
• Loose joints, high risk of developing arthritis and arthrosis (chronic joint diseases).

How to correct the disadvantages of dynamic exercise using yoga and yoga therapy?

• Muscle tightness, spasms and soreness (pain after muscular activity) can be easily corrected using the same dynamics, only very soft, smooth and accurate. An experienced yoga instructor will first give you a gentle movement regimen, rich in balances and gentle bends, bends and twists, and then guide the prepared body to stretching. Stretching will return the muscles to their natural length, which will restore blood circulation and relieve pain and inflammation caused by spasm;
• To improve the health of joints in yoga, there is a whole arsenal of techniques. A well-chosen set of asanas, practiced in a slow, static mode, will strengthen all components of the joint, and joint gymnastics will speed up its recovery by improving the nutrition of the tissues that make up the joint.

Separately, I would like to dwell on the benefits of yoga for recovery processes.

If you are an experienced and/or curious athlete training in power types sports, you know that recovery is the cornerstone of your progress both in increasing the load and in muscle growth.

The effectiveness of recovery depends on:

— the speed of adaptation of the body to the load;

- sleep and rest patterns;

- nutrition;

- state of the nervous system;

— condition of the musculoskeletal system.

The speed of adaptation of the body to stress is genetically determined; it can be influenced by medication and by changing body composition. The regime of nutrition, sleep and rest depends mainly on the volitional qualities of the athlete.

Restoration of the nervous system:

The state of the nervous system, if it is under tension or overstrain, can be influenced various techniques yoga and yoga therapy, and not only meditation on kittens!!))))

You can balance the state of the nervous system with the help of breathing techniques and yogic sleep techniques:

• The former will at the same time increase the volume of your lungs and remove excess muscle tightness from the muscles chest and belly;
• The latter will give long-awaited relaxation to tired muscles, cramps at night will bother you much less often, or even leave you completely, try it!

Restoration of the musculoskeletal system:

Stretching restores the length of the muscle contracted under load, which restores optimal blood circulation in it, promotes the rapid removal of metabolic products from the muscles and the influx of building material into it;

While stretching in the central nervous system the neurotransmitter GABA (gamma-aminobutyric acid) is released, which is a neurotransmitter of relaxation; better relaxation means faster recovery processes!

A gentle motor mode will improve the flow of fresh blood to tired muscles and allow the joints to nourish and renew the synovial fluid, which, of course, will contribute to their healing.

Thus, yoga and yoga therapy:

Stay healthy and exercise and have fun!

Yoga self-instruction course 114. Hatha yoga

Estimated time for completing the course: 72 hours of pure time, over 5 days.

Short description course: When we hear the word yoga, in 80% of cases we are talking about hatha yoga. Hatha yoga is the science that helps you take a step into yoga. Hatha yoga can be taught to anyone. By practicing hatha yoga, a person becomes stronger, more resilient, and then a moment comes when intellectual power begins to grow. Physical body directly related to mental activity. Our natural state is a feeling of happiness and joy. But it disappears from time to time. Hatha yoga helps to restore this state. Yoga does not bring anything into our lives, it only eliminates pain. To teach a person subtle practices, you must first teach him hatha yoga. The criterion for success in hatha yoga is the habit of practicing. There must be harmony in yoga. Experiencing harmony in the gross, a harmonious circulation of energy occurs in the subtle and causal, and this is how miracles happen. From this course you will learn: What is yoga? The first and second principles of yoga. What is the difference between Hatha yoga and yoga in general? Who invented yoga? Reasons for the popularity of yoga these days. What does yoga reveal in us? Yoga poses are like a set of keys that unlock what is inherent in us. Who is Hatha Yoga suitable for? The need to use common sense when practicing yoga. What is needed to practice yoga? Supporting and desirable factors for practicing yoga. Regularity and duration of classes. Issues related to the preparation of a practical lesson on Hatha yoga are considered: the number of poses used; Energy method, Consciousness method and their combination; harmony method; resting pose, etc. How to complete the lesson correctly? Yoga classes and nutrition. How to combine yoga classes with regular work? The practical part gives approximate version lessons with explanations. A description of some poses from the treatise “Narration of Hatha Yoga” is given. What are the criteria for success and mastery in yoga.

Vadim Zaporozhtsev.

1. Title: Hatha yoga from scratch

3. Brief description: From this course you will learn: What is yoga? The first and second principles of yoga. What is the difference between Hatha yoga and yoga in general? Who invented yoga? Reasons for the popularity of yoga these days. What does yoga reveal in us? Yoga poses are like a set of keys that unlock what is inherent in us. Who is Hatha Yoga suitable for? The need to use common sense when practicing yoga. What is needed to practice yoga? Supporting and desirable factors for practicing yoga. Regularity and duration of classes. Issues related to the preparation of a practical lesson on Hatha yoga are considered: the number of poses used; Energy method, Consciousness method and their combination; harmony method; resting pose, etc. How to complete the lesson correctly? Yoga classes and nutrition. How to combine yoga classes with regular work? In the practical part of the seminar, an approximate version of the lesson is given with explanations by Vadim Zaporozhtsev. A description of some poses from the treatise “Narration of Hatha Yoga” is given. Criteria for success and mastery in yoga.

4. Date and place of the lecture: 2009.04.26 Cultural Center "Enlightenment".

5. Audio, video and text of the lecture belong to: Open Yoga University in the city of Moscow ( Anandaswami Yoga School). You have every right to copy, replicate and distribute materials from this site, preferably provide a link to our site www.openyoga.ru.

6. Drawings: Anna Smirnova

7. Yoga School Address: Moscow, Russia, Novoslobodskaya metro station, st. Dolgorukovskaya, house 29, tel. 251-21-08, 251-33-67, Cultural Center "Enlightenment". Websites: www.openyoga.ru, www.yogacenter.ru, www.happyoga.narod.ru.

8. Main text of the lecture.

Today is April 26, 2009. My name is Vadim Zaporozhtsev. This is our Hatha yoga seminar. We are located in the Cultural Center “Prosvetlenie” near the Novoslobodskaya metro station in Moscow. All archived information is on our websites www.openyoga.ru, www.happyoga.narod.ru, www.yogacenter.ru. This is a seminar for the International Open Yoga University.

What is yoga?

Today we are going to get acquainted with Hatha yoga. And let us try to consider this subject in the best traditions of the Open Yoga University. We believe that even complex things can be explained in simple, understandable and accessible language, even for those people who have just started practicing yoga, as they say, from scratch. This is how we will go, so that a person from scratch can immediately understand what the meaning of Hatha yoga is, what its strength is, and how it can be directly applied in his personal life.

Let's start with the formal aspects. Strictly speaking, what is yoga?

We must decide from the very beginning what yoga is and what it is not. The answer is: yoga is a system of self-knowledge that has come to us since ancient times. So ancient that we can only speculate and guess when, in fact, this teaching arose. That is, this is a period of time calculated in thousands of years. Yoga is a very interesting system of self-knowledge, where a person is encouraged to observe moral and ethical principles. The so-called First and Second Principles of Yoga.

The first principle of yoga is This is not to harm anyone unless absolutely necessary, and if this is not possible, then to act as our duty tells us, and to try with all our might to reduce this harm.

Second principle - This is the principle of common sense, this is the principle of a certain logic, which encourages us to spend all our vital forces only on achieving our goals. Those. approach all the tasks that we set for ourselves with common sense. And it doesn’t matter what the tasks are, but if we do yoga, then this is a task of self-knowledge.

And finally, the most important distinctive detail in yoga is that we must, as yoga calls us, engage in self-knowledge harmoniously. There can be no talk of any kind of violence against oneself. This is important to understand from the very beginning. Especially for people who have never practiced yoga. Usually, with the word yoga, they have a lot of fears, phobias, that they need to somehow force themselves, that they need to force themselves to do something, to experience some kind of discomfort. So, from the very beginning we must define this very clearly and clearly. Yoga does not involve violence against oneself. Another thing is that sometimes you have to force yourself, you have to make some effort. But even while making these efforts, we watch ourselves from the background and rejoice that we are overcoming ourselves.

This is all about yoga in general. Yoga is a system that no person should be afraid of under any circumstances. Everyone will find a path or a style of yoga that suits them personally. In this regard, even other people who do yoga are, in general, not an indicator for us. People are sometimes shown on TV doing very difficult twisted poses, and this scares a lot of people. Many people think to themselves: “No, I’ll never curl up like that, I’ll never achieve this.” So the most interesting thing is that yoga does not require you to twist like that, to demonstrate such miracles of flexibility. More precisely, over time, as yoga says, you will acquire it smoothly, naturally, without violence against yourself. So, a person should not be afraid of yoga. Unfortunately, there is such a trend now. Many people are afraid to even try yoga because they are afraid that it will be very difficult for them. From the very beginning, you need to clearly tell yourself that the ancient teaching does not imply that you should do more than your body is able to do at the time of starting yoga. Yes, of course, everything will change in the future. And the body will change, and the mind will change, and the nerves will become strong, but that will happen later. And now, what you have is good.

Since, on the one hand, it includes full-fledged work on the whole body, and on the other, it does not require deepening into the religious aspect. Hatha yoga classes primarily change a person’s inner world: a deeper sense of the body allows for better control of thoughts.

Sun Salutation (Surya Namaskar)

A hatha yoga class can include elements of various directions, depending on the teacher. A good sequence of asanas to start with is the classic Sun Salutation ».

This complex perfectly prepares the body for other asanas, so classes often begin with it. But if you are limited in time, you can do it separately, for example in the morning as exercise. Of course, 15 minutes is not enough for full practice, even for beginners. But something is better than nothing.

Complexes for beginners usually include asanas that affect the entire body. They stay in each position for a short time (less than a minute). Over time, if you feel the need for deeper practice, it will make sense to increase the delay in individual asanas. But this applies to a greater extent to static.

Several video lessons for practicing at home

15 minutes for vigor

Basic complex for beginners, including warm-up, Sun Salutation, stretching

Relaxing complex for a healthy spine

Hourly, but not complex complex

• Don't neglect your warm-up: warming up your body makes for a safer yet deeper practice.
• Avoid sudden movements. The only thing that requires tension in yoga is control of attention.
• Avoid pain!
• Perform even the most consciously, avoiding automatism.
• Breathe deeply and calmly: inhale, stretch your spine, exhale, relax and deepen the asana.
• Pay special attention to your back: it should not bend in an attempt, for example, to reach your feet. If stretching does not allow, do not strive to immediately achieve the ideal position: regular practice will help deepen the asana over time.

Of course, there are contraindications for practicing hatha yoga. The only way not to harm yourself is to listen carefully to your own feelings. In any case, yoga does not set a goal to twist everyone with the letter “zyu”. Don't look at others, concentrate on your feelings and enjoy the practice.

​Static practices are performed with either minor movements or no movements at all; Often the body remains in one position for several minutes or more. These asanas gently massage the muscles, internal organs and glands, and also relaxes nerve tissue throughout the body. They bring the mind into a calm state and prepare the practitioner for the higher stages of yoga, such as meditation. Some of them are particularly effective in distracting the mind from sense objects. Others prepare the body for meditative techniques by developing stability and stillness in it. During the practice of these asanas, breathing tends to slow down and the practitioner focuses his attention on a specific part of the body (depending on the asana being performed). Most yoga asanas belong to this class, including such as shirshasana, sarvangasana, pashchi-mottanasana, etc.

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