Static yoga. Static exercises. Yoga. Typically used in elementary groups

The first mention of yoga is found in, and is used in the sense "restraint, harness". Various scriptures speak of the manifestation of yoga simultaneously with the creation of the material world.

According to legend, god Shiva discovered and learned the secrets of yoga in meditation and passed them on for development, as a means to comprehend the truth and get rid of illusions. In other scriptures this is done by Brahma, giving birth to Knowledge, Yoga, Renunciation and Tapas.

Hatha yoga- a direction of yoga, since ancient times, combining its first steps: ethical and moral aspects, Asanas, Pranayama, as well as cleansing techniques of Shatkarma. From Sanskrit verbatim "Ha"- this is the Sun, "tha"- moon. The solar aspect symbolizes strength and activity, the lunar aspect – flexibility and relaxation. Literally, “hatha” is translated as the union of the sun and moon, strength and flexibility. In the Hatha Yoga Pradipika, the author Swatmarama deciphers the term “hatha” as a combination of two bija mantras. “Tha” is prana, the life force, and “ha” is mind, mental energy. Hatha yoga represents a union of pranic and mental forces, when combined, the awakening of higher consciousness occurs.

The goal of hatha yoga is to create an absolute balance of interaction and processes physical body, mind and energy, which ensures the preparation of the practitioner for the highest stages of yoga. The classic texts on hatha yoga are the Yoga Sutras of Patanjali, Hatha Yoga Pradipika, Shiva Samhita, Gheranda Samhita and others.

Exists many styles of hatha yoga. In this article we will tell about the directions of yoga that are most famous in the West.

Ashtanga Vinyasa Yoga

The founder of the Ashtanga Vinyasa school is Sri Pattabhi Jois, a famous student of Sri Tirumalaya Krishnamacharya. The term "ashtanga" means "eight foundations" and refers to the eight basic principles of this type of yoga. Ashtanga Vinyasa is a type of hatha yoga, which is a dynamic practice in which sequences of asanas transform into one another through vinyasas (sequences of movements accompanied by breathing), bandhas (energy locks), drishti (concentration of the gaze on different areas of the body). For all poses there is a certain number of vinyasas - from five to eight. There are about seven levels of Ashtanga Vinyasa yoga, depending on the level of difficulty of the practice.

According to one opinion, these practices began in the Himalayas and Tibet, where the cool climate made it possible to engage in actively dynamic practices, and there was no heavy load on the heart, as could happen in the hot Indian part. One of the most famous dynamic complexes is the Sun Salutation “Surya Namaskar”. The complex combines 12 asanas with pranayama, and can also be performed with mantras and concentration-visualizations simultaneously.

Yoga Iyengar

One of the styles of Hatha Yoga, which was founded by Bellur Krishnamacharya Sundararaja Iyengar, a student of Sri Tirumalaya Krishnamacharya. Iyengar came to yoga in his youth due to very poor health, his personal practice was very strict and rigid. Over time, he shifted the emphasis from the degree of strength load and endurance training to the deep and static adjustment of each position in yoga, so he systematized more than 200 asanas and created his own system, which is methodical and gradual. A characteristic feature of this direction is the detailed detailed construction of the body in asanas with various auxiliary materials - props in the form of bricks, belts, bolsters, blankets, etc., a special place is also given to safety. Each asana is performed for a long time and the transition to the next asana occurs slowly and smoothly.

“The most important thing in yoga is not breathing technique, knowledge of asanas or joint flexibility. The most important thing is to lay out the mat and start practicing.” B.K.S. Iyengar.

Viniyoga

A style of yoga proposed by T. K. V. Desikachar, son and disciple of Sri Tirumalai Krishnamacharya. Vini yoga (viniyogah - “application”, “action”) is a soft and dynamic practice, which is largely classified in the field of yoga therapy. An individual and at the same time comprehensive approach to classes, which are built depending on the age, cultural level, physical and mental capabilities of the practitioner, is characteristic of this type of yoga. In addition to the basic and compensatory yoga poses, attention is paid to breathing, Vedic chanting in combination with asanas, mudras, bandhas, meditation and the study of philosophy and yogic texts. Practice can begin with both the study of sutras and meditation. Vini yoga is taught individually from teacher to student, depending on the therapeutic goals set.

Sivananda Yoga

This Hatha Yoga technique was developed by yoga practitioner Swami Sivananda. Sivananda Yoga is a classical Indian yoga based on five principles: correct exercises, correct breathing (pranayama), correct relaxation (shavasana), proper nutrition, correct understanding (study scriptures and meditation). The practice includes training the body, studying the scriptures, selfless work, service to the world, composure of the mind and no asceticism.

Classes begin with the Sun Salutation Surya Namaskar complex, followed by static asanas consisting of 12 basic asanas, which go in a certain order and their variations: Shirshasana, Sarvangasana, Halasana, Matsiasana, Paschimottanasana, Bhujangasana, Shalabhasana, Dhanurasana, Ardha Matsyendrasana, Bakasana, Padahastasana, Trikonasana. In the process of development, complex options are added. Yoga practice includes pranayama, meditation and chanting of mantras. Strict asceticism is not encouraged in this style of yoga. Swami Sivananda was a doctor and developed his system of exercises, taking into account their deep therapeutic effect; the practice focuses on relaxation.

The founder of this school is the famous yogi Swami Satyananda Saraswati, a student of Swami Sivananda, who is the author of more than 80 books. In 1963, Satyananda Saraswati founded the Bihar School of Yoga in Munger, combining an ashram and a modern research center. Interestingly, the Buddhist University of Nalanda, which was located in this area in the Middle Ages, was taken as a model. In the center founded by Saraswati, there is, to this day, an ashram and a modern research center that accepts not only Indian but also Western students. The practice of hatha yoga of the Bihar school of yoga consists of performing a small number of asanas that have a therapeutic effect, pranayamas, mantras and cleaning technicians- Shatkarm, with an emphasis on awakening Kundalini and preparing the body for Yoga Nidra.

Kriya yoga

Kriya yoga (kriya means “action” or “movement” in Sanskrit) originated in ancient times and gradually developed through practice and experience. The full form of Kriya Yoga contains more than seventy kriyas, of which about twenty are widely known. The method became known thanks to Guru Lahiri Mahasaya, who also received it from Mahavatar Babaji. Paramahamsa Yogananda made his great contribution to the development of Kriya Yoga. Kriya yoga classes include preparatory exercises of hatha yoga, perfection in mudras and bandhas, stimulating nerve nodes and endocrine glands, development of conscious breathing, the ability to find psychic paths (channels) and chakras, breathing meditation practices, light, sound. There are no limitations to the practice of Kriya Yoga.

Founder - Dhirendra Brahmachari (1925-1994). Vyayama is translated as exercise, rotation, kneading; sukshma - subtle, that is, an exercise of subtle influence or affecting one or several close areas of the body.

The essence of vyayama is best characterized by the main name of the exercises - vikasaka (with emphasis on the second syllable). Vikasaka is the treatment of various parts of the body, the removal of so-called blocks and clamps, which has an impact on both the physical and mental state. The name indicates the area being worked on - body parts, chakras, marmas.

Vyayamas can be practiced by both beginners with the aim of gradually developing a culture of movement, quality preparation for the practice of asanas and vinyasas, working out joints and ligaments, removing blocks and clamps, as well as continuing and experienced yoga practitioners with the aim of improving coordination, developing balance, working out moments not used in static conditions, increasing the vital capacity of the lungs, etc. For the same reasons, the practice of vyayam can be useful in training dancers and practitioners of martial systems. If necessary, vyayama can be a warm-up for the practice of asanas or other training, or it can be an independent practice for 1.5-2 hours, completely working out the whole body.

TriYoga Kali Ray

Tri yoga is called “meditation in motion.” A gentle practice, asanas flow into one another and are performed synchronously with breathing. The continuity of practice leaves no time for the mind to return to ordinary thinking. There is a lot in the Kali Ray system unique exercises, not found in other schools of yoga. More importance is given to mudras - specific hand gestures that direct the flow of energy.

Yoga for older people

The peculiarity of the practice is that the simplest poses are chosen. The emphasis of the class is on general toning and relaxing asanas. When explaining, complex descriptions and Sanskrit names are avoided; the simplest and most figurative vocabulary is used.

Yoga Nidra

Yoga Nidra translated from Sanskrit means “sleep yoga” or the art of conscious relaxation, the borderline state of mind between wakefulness and sleep. Unique technology of the Bihar school, developed by Swami Satyananda Saraswati. Yoga Nidra was considered a secret science, but since the 60s of the last century, thanks to lectures and the book of the same name by Saraswati, it has spread throughout the world. The practice is a special meditation in a motionless lying position with pranayanas and visualizations, supported by sankalpa (intention, attitude), which allows you to free yourself from unnecessary habits, complexes, anxieties and achieve certain aspirations. It is often called psychic sleep, deep relaxation with inner awareness. One hour of yoga nidra is equal to four hours of regular sleep.

Kundalini yoga

Modern direction in yoga, which became widespread worldwide in the 60s thanks to Yogi Bhajan. Previously, this technique was transmitted only from a teacher to a worthy student. During the years of the spread of Kundalini yoga in America, there was a boom in drug, alcohol and other addictions, and the practice of yoga became a lifeline in the matter of returning to healthy image life. A person who has recently started practicing effective Kundalini yoga can, in a short period of time, feel the incredible effect of awakening energies and allow himself to replace some addictions with new experiences. Since the 90s of the last century, the style of Kundalini yoga has been available in Russia. The practice of Kundalini yoga uses classic hatha yoga asanas with dynamic elements, combined into special sequential kriyas (actions), often with intense breathing techniques, concentrations, mudras, bandhas (energy locks), and mantras.

Yoga 23

The foundation of the Yoga 23 direction was laid by Andrei Sidersky in 2003. Subsequently, the system developed and transformed taking into account the practical and theoretical developments of students and colleagues of the author's style. It incorporates the latest developments in the field of hatha yoga, martial arts, modern sports training systems, fitness, swimming and freediving. Asanas in yoga 23 are performed under a metronome with a given tempo and rhythm, most often standard for everyone; sometimes a pendulum is used to determine the necessary asanas for a group of practitioners. The practice is based on 23 matrices, which represent basic sets exercises that are the foundation for practicing this type of yoga. All exercises are divided into five levels from simple to complex. There are even specialized training programs, for example, for training freedivers, special forces and even astronauts.

Universal yoga

A direction founded by Ukrainian yoga master Andrey Lappa. Universal yoga is based on a comprehensive system that includes the experience and practices of Iyengar yoga, Tibetan Himalayan yoga, Ashtanga Vinyasa yoga in combination with the author’s individual techniques. Yoga classes are a balanced practice that combines classic static and dynamic asanas and complexes (Surya Namaskar, Chandra Namaskar, Dance of Shiva), pranayama, chanting mantras, mudras, races (psychoenergetic techniques for controlling the auditory and visual channels), drishti.

Universal yoga does not have rigid and unchanging patterns or restrictions that practitioners must adhere to. Each instructor can change and direct the practice as he sees fit, placing different methodological emphases in accordance with individual goals. The practice must remain free and conscious.

Ishvara yoga

The founder of the Ishvara yoga style is Anatoly Zenchenko. “Ishvara” translated from Sanskrit means “Inner Teacher”, “Spirit”, a divine form that has no external manifestation. The practice of asanas is built from top to bottom - from the top of the head to the feet and from the bottom up - from the feet to the top of the head, controlling every part of the body. The emphasis in Ishvara yoga is on building the symmetry of the body, and only after achieving a certain physical level students move on to pranayama and meditative practices, with special attention paid to maintaining a state of relaxation even in difficult positions. A. Zenchenko says that this style of yoga allows the practitioner to listen to his spiritual nature and find the “Inner Teacher,” thereby forming his own individual lesson.

Yoga therapy

This is a system for restoring health and preventing human diseases. Both asanas and pranayama, as well as various options meditations, special regime nutrition, methods of cleansing the body - shatkarm.

Yoga therapy as a branch of science received active development in the twentieth century in India, and then throughout the world. Swami Sivananda, a physician by training, popularized yoga and yoga therapy. Yoga therapy is indicated for any problems with the body, from flat feet to intervertebral hernias. Asanas have a much deeper impact than therapeutic gymnastics, since they are performed on a psychophysiological level, while physical exercises are purely external. Therefore, yoga therapy is also used for diseases of internal organs and can even help with the correction of the psycho-emotional state. Classes are held in a slow rhythm, with long static fixations and soft pranayamas.

Correct approach to the spine - CPR

This is a technique for performing yogic asanas aimed at preserving and strengthening the health of the spine. The technological essence of the technique can be expressed in three terms: traction, strengthening, relaxation. Spinal traction is performed using the muscles located around the spine. Strengthening is the effect of asanas on the segments of the spine, increasing elasticity and flexibility in healthy directions of mobility of the vertebral joints, strengthening the paravertebral muscles. Due to this, the trophism of surrounding tissues, including ligaments, muscles, and intervertebral discs, improves. Relaxation is based on contemplating the state of the spine during the practice of asanas and during the relaxation period. Focus and awareness are key factors successful practice. In addition, the key exercises in the CAT technique are the coordination of asanas with breathing and the practice of kumbhakas: Sahita and Kevala.

Sri Sri Yoga

The founder of the movement is Sri Sri Ravi Shankar. Sri Sri Yoga is a modern style of Hatha Yoga combined with Jnana Yoga (the path of knowledge), Bhakti Yoga (the path of service and devotion) and Karma Yoga (the path of selfless action). The classes complement other practices and do not contradict any beliefs. The technique combines asanas, meditation and rhythmic breathing techniques proposed by Sri Sri Shankar, called Sudarshan Kriya. Training is divided into basic and advanced courses. Regular practice provides lasting flexibility, strengthens the body, calms the mind and develops awareness.

Swastha yoga

A gentle style of hatha yoga created by A.G. Mohan, one of the disciples of Sri T. Krishnamacharya. Based on yoga therapy and Ayurvedic practice. This style combines detailed adjustment of asanas, static poses, and dynamic vinyasas (vinyasa krama), bandhas (energy locks), and also pays special attention to compensatory poses.

Perinatal yoga

Yoga for women who are planning a pregnancy or are already expecting a child. The practice is adapted to the period of childbearing from preparation for conception to the first months after childbirth. The first specialist who, in the late 70s and early 80s, drew attention to the importance of not only adapting yoga practice to motherhood, but also to the need to consider this process comprehensively, was Cambridge University medical anthropologist and yoga therapist Francoise Friedman. In her research, she used knowledge from medicine, obstetrics, psychology, Ayurveda, yoga and anthropological studies of birth practices around the world. An invariable component of yoga for pregnant women is working with the pelvic floor muscles, which helps prepare the birth canal. The classes focus on the physical, emotional and spiritual needs of a pregnant woman. Soft dynamic exercises have the effect of improving the general condition of mother and child, lead to flexibility and mobility, relieve stress from joints, and alleviate swelling. Are being studied simple techniques relaxation and special breathing practices, chanting mantras, allowing a woman to control her emotions, which will undoubtedly help to go through the birth process easier.

Acro yoga

The modern style of yoga is considered to be the founders of Jason Nemerom and Jenny Saur-Klein, who founded their school in the USA at the beginning of the 21st century. Acro yoga is a couples practice that combines hatha yoga exercises, acrobatics and healing arts. During classes, one of the partners acts as a support, the other changes asanas right in the air.

Acro yoga can be practiced not only in pairs - it can be training alone or in threes. Main secret acro yoga is not about the strength of the athlete, but about the correct balance. The creators call their original style of acro-yoga “the school of air flights.” They developed two systems at once: therapeutic and sports-acrobatic. Within a few years of its creation, acro-yoga has become a favorite activity for students in North and Latin America.

Bikram yoga

The direction of Bikram yoga is the original technique of yogi Bikram Choudhury. The main feature of this direction is that classes are held in heated rooms in a tropical climate, with a temperature of 37-40 degrees Celsius and high humidity of 40%. The practice consists of performing a dynamic sequence consisting of 26 hatha yoga asanas and two breathing exercises. Fixing the position in one asana takes no more than a minute. The dynamic practice of Bikram yoga and high temperature promote increased sweating and the removal of toxins and waste from the body. However, this type of yoga has an impressive list of contraindications.

Sama yoga

Yoga itself or the yoga of the Dervishes originates in ancient eastern teachings, based on the knowledge of yogic, Taoist, Sufi and Dhen. philosophical schools. Classes follow a specific structure and consist of meditation, stretching, coordination movements, dancing, arcana (special movements meaning “the process of transformation, transformation”), and relaxation. The fundamental element of practice is attention to your gestures, movements, body position, your breathing, and thoughts. People of all ages can practice Sama Yoga.

Yoga in hammocks (FLY-yoga or FLY YOGA)

Yoga classes take place in special hammocks attached to the ceiling or horizontal bar. Yoga in hammocks gives additional features it is easier to perform asanas, such as bending, stretching, somersaults and inverted positions. Before practicing FLY yoga, you must consult a doctor, as there are serious contraindications, in which case the practices are carried out according to individual program, agreed with the instructor.

Vinyasa Flow Yoga

Vinyasa flow yoga is one of the areas of hatha yoga. Vinyasa is a “connection of breathing and movement”, a “respiratory-motor system of exercises”, flow (flow) translated from English as “stream”, “current”.

Practice in the Vinyasa flow style involves a smooth transition from one pose to another using vinyasas (dynamic connections between asanas) connected by breathing.

The difference from Ashtanga Vinyasa yoga is that in this direction there are no clearly defined sequences; asanas can be performed in any order, maintaining continuous movement and breathing during practice.

The sequence is built in “waves”, combining tension and relaxation, even the spine moves in waves. Continuity of practice brings awareness of every movement, without distractions of mental fuss. Regular practice makes a person’s body stronger and younger, develops concentration, and awakens the ability to control internal energy (prana).

Yantra yoga

"Yantra" is a Sanskrit word that can mean "geometric shape" such as a mandala; but translated into Tibetan, “yantra” (Tib. trulkor) means “body movement.” Yantra yoga is an ancient system of Tibetan yoga that includes a series of physical movements performed in a certain strict rhythm and breathing, and concentration methods. The founder of Yantra Yoga is considered to be Mahasiddha Humkara, who transmitted knowledge to Guru Padmasambhava, and he, in turn, to the Tibetan yogi Vairocana in the 8th century in Tibet.

There are numerous Yantra systems related to various Buddhist tantric teachings, but the only system currently common in the West is Yantra Yoga, taught since the early 1970s by the Tibetan teacher Chögyal Namkhai Norbu. In Yantra Yoga, certain body movements combined with breathing and rhythm are called yantras, which are similar to classical Hatha Yoga asanas, but the way they are performed is significantly different. One of the main points is that the body movements themselves are such that they help control the breath. The complete system of Vairocana Yantra Yoga consists of 108 elements - yantras and pranayamas. It contains preliminary, main and final practices. As a result, the vital energy is harmonized and allows the mind to discover a calm state, which is usually called contemplation.

Rajahiraja Yoga

Rajahiraja yoga (translated from Sanskrit as “king of kings”, raja or king is the mind, and the king of kings defines the soul or atman, individual consciousness) arose about 2000 years ago, its creator is considered to be Maharishi Ashtavakra, the revivalist of the practice, modern yoga master Sri Sri Anandamurti. Training in the tradition of Rajahiraja Yoga is conducted by monks (acarya-sannyasins) depending on the individual characteristics of the practitioners. Characteristic Features is to perform asanas in a certain breathing mode, as well as mental repetition of the ishta mantra (individual mantra received from the acharya), relaxation after performing each asana, combining concentrations on the higher chakras (usually anahata or agya chakra).

Viktor Boyko Yoga School

Viktor Boyko's original method was created in 2000. The main directions of the school are yoga therapy and deep relaxation techniques. Each student practices according to an individual program, which is constantly adjusted. Group classes are carried out no more than once a week, but it is recommended to practice at home daily. Asanas in Viktor Boyko's school of yoga are arranged in detail in a calm static rhythm. Great emphasis is placed on complete relaxation and Yoga Nidra is used.

Yuddha Yoga

Yuddha yoga (from the Sanskrit root “yuddh” - “foundation, base”) is “battle yoga”, an ancient Lao yoga system that came from the eastern combat system of Kung Fu. Yoga practices represent 49 dynamic sets of hatha yoga exercises for the development and harmonization of all body systems, relieving tension and blocks and improving health on the physical and mental level, special attention is paid to the spine and lower back, various principles of breathing (correct abdominal breathing) and meditation are used, exercises to achieve superpowers, dream yoga, higher Kung Fu systems.

Yin yoga

Yin yoga has its roots in traditional Hatha yoga and Taoist practice. The peculiarities of the method are long-term passive holding of asanas with complete relaxation. During the exercise, muscles develop and strengthen, joints remain soft and flexible, and this allows the deep layers of connective tissue to relax. Yin yoga is like a self-administered acupuncture session. In classes, sequences are also often aimed at developing certain energy channels(known in yoga as nadis, and in Chinese medicine as meridians), which helps improve the functioning of internal organs and immune system, as well as emotional state.

Tripsichore yoga

A style of hatha yoga created by modern ballet master Edward Clarke. Tripsichore yoga is named after the dance group of the same name, in which the founder of this type of yoga practiced and led. In his practices to train dancers, Edward used Ashtanga yoga methods. This is how it was formed the new kind yoga Tripsichore yoga includes the principles of vinyasa (sequences of exercises), elements of dance, and ujjayi breathing. The practices progress from simple to complex, but a certain amount of endurance is required to complete the sequences.

Qi-Yo Multiversal yoga

A type of yoga that combines Qi Gong, Tai Chi and Balinese practices with traditional Vedic yoga. About the Qi-Yo method: it is one of the forms of theosophical yoga that goes beyond the boundaries of Eastern or Western spiritual practices. This is a technique of self-knowledge that is neither Eastern nor Western, it is universal. Covers different shapes yoga: hatha-, bhakti-, jyana-, karma-, mantra-, laya-, yantra-, raja yoga. The practice includes the Qi-Gong complex, pranayama, asanas, singing, visualization, meditation and more.

Solar Yoga Method (SunShineYoga)

“This type of yoga was created for residents of the metropolis who are deprived of the opportunity to fully receive the energy of the sun, which is why the “lunar” (passive or dark) side of the personality dominates, and, as a result, fatigue and depression manifest themselves.”

The technique includes a gentle but whole-body practice of asanas of different levels of complexity, dynamic vinyasas, pranayama, visualization, and work with energy flows, meditation. Much attention is paid to awareness in the flow and working with energy.

STI yoga

Author's technique of Ana Shein. The style of yoga is based on cycles - “sets” of asanas aimed at working individual muscle groups. STI yoga consists of 12 proprietary sequences aimed at targeted, injury-free work with the body: SETU BANDHA – backbends; BALANCE – no comment; HANUMAN CYCLE – cross twine; SAMAKONA – longitudinal twine; SUPTA – lying yoga, inverted asanas; PADMA – lotus; WARRIOR – virasanas, virabhadrasanas, activation of the sensitivity of the feet; NS – lower pillars, their detailed adjustment; ARMUS – opening of the thoracic and shoulder region; RAJAKA – ease of bending and flexibility in hip joints; PARIVRITA – correct approach to twists; BUDDHA – leg behind head.

Shadow yoga

The founder of the Yoga of Shadows school is Sandor Remete. This is one of the approaches to the study of hatha yoga, which considers the limitations (blockages, habits) of the physical body as layers of frozen shadows. Through dynamic sequences of exercises in the proposed sequences (4 in total), breathing techniques and bandha, the body is freed from these limitations, and the mind is freed from the layers of conditioned existence. Shadow Yoga is a synthesis of the essential methods and exercises of traditional Hatha Yoga and internal martial arts. Also uses the principles of “marma stana” (the science of 108 vital points of the body), the science of “nadi” (subtle channels) and “vayu” (main winds).

Power yoga (Power yoga)

The founder of the style is Beryl Bender Birch. The foundation of the school is Ashtanga Vinyasa yoga. In 1995, Beryl offered her own view of yoga as a tool for improving the body, representing effective system physical exercise and not paying special attention spiritual aspect of practice. Power yoga is one of the young styles that combines dynamics and statics through vinyasas, relaxation, concentration, balances and breathing techniques, meditation, yoga nidra.

Unlike Pattabhi Jois's method, this direction offers variability of sequences, shorter sets, somewhat simplified adjustment of asanas and the absence of a combination of ujjayi-bandhi-drishti.

Yoga for weight loss (Slim-yoga)

The creator of the style is Ksenia Tishko. Yoga for weight loss or Slim yoga is a special practice of hatha yoga that combines diaphragmatic breathing using bandhas. During the classes, kriyas and pranayama, asanas and dynamic complexes, meditation, mantra Om.

Adequate yoga

A modern method compiled by Sergei Agapkin. Adequate yoga refers to yoga therapy, combining traditional yoga practices and the achievements of modern medicine and science. The knowledge and experience of traditional yoga schools is used in practice. This style is based on the detail of asanas in the tradition of B.K.S. Iyengar, supplemented by the principles of constructing svastha yoga complexes by A.G. Mohana, a wide arsenal of dynamic practices of the D. Brahmachari tradition and relaxation practices. The classes are built sequentially, including yoga therapy, sukshma-vyayama, pranayama, meditation, yoga nidra.

Apnea yoga

The creator of the method is Alexander Dudov. The APNEA YOGA system (apnea from the Greek “no wind”, “no breath”) is a modern training system that combines ancient techniques of yoga, qigong, various sports and fitness training, as well as methods of training freedivers - deep divers holding their breath. It is the systematic holding of breath and control of attention when performing asanas that are characteristic of this modern style of yoga.

Kaula Yoga

Methodology of Ilya Dunaevsky. Kaula Yoga – modern look yoga, developed on the basis of eastern schools of yoga and modern developments of Western science. Classes are divided into levels, combining soft dynamic practices of asanas and vinyasas, long-term static holds of energy locks, full yogic breathing, yantra, mantra and gong meditation practices, free shamanic dances.

Aishvara yoga

Aishvara yoga (translated from Sanskrit as “divine yoga”) is a discipline transmitted by Sri Tathata. Group comprehensive practice consisting of asanas, pranayamas, meditation, chanting mantras and bhajans. Aishvara yoga is the path of Raja yoga, which chose control and mental discipline from Hatha yoga - concentration and introspection - as its tool for self-knowledge.

Free yoga (Yoga Freedom)

Author's method of Lyudmila Krivtsova. Free yoga is a comprehensive approach and method of working with body and spirit, combining different practices of single, paired yoga, wave gymnastics, and also including elements of dance, contact improvisation, kundalini yoga and others. The exercises are aimed at developing sensitivity and flexibility, allowing you to easily and quickly relieve tension in the body.

Open yoga

The Open Yoga school style is based on a unique approach - to help people themselves find the path to correctly performing exercises and practices. At school Open yoga It is believed that there can be only one criterion for the “correctness” of performance - this is an internal feeling of harmony and the experience of joy during practice. The practice of Open Yoga consists of: Kriya Yoga, Hatha Yoga and others different kinds yoga, pranayama, mantras, nyasa yoga, raja yoga, yoga visualization, meditation. During the exercise, the instructor helps you find a position that allows you to relax as much as possible and experience the joy of practicing yoga. This is the position that gives maximum pleasure. Asceticism is unacceptable.

There is probably no person who has not heard of such a word as “yoga,” but at the same time, not everyone is able to explain what it is. I would like to note that yoga is a unique, amazing practice that came to the world from mysterious, enigmatic India, and yet, as we know, what exactly this country brings health not only to the body, but also to the soul of a person, so it is worth recognizing and understanding this.

It is impossible not to add that yoga allows you to learn how to breathe correctly, breathe correctly, and fully relax, but besides this, it allows you to forget about insomnia, and many people so often suffer from this illness.

Speaking in general about yoga, of course, you should understand that this is a special, unique way of life, which is famous for the fact that it will allow everyone to achieve enlightenment. Remember that if you want to do yoga, you will have to give up certain benefits of civilization.

After all, it is yoga that is different in that it forces you to rethink not only life principles, but also habits. If you want to do yoga, be prepared for the fact that now there will be a desire to give up everything bad and harmful; you can learn to control your feelings, acquiring not only mental, but also physical balance. Those people who regularly do this claim that they started life differently, and had no idea how their gray days went before.

Many people perceive yoga as a set of asanas, but if you want to do the same, then know that for you it will become simple gymnastics and nothing more, and therefore it will not be able to bring the desired effect. In this case, yoga will be a set of various exercises designed to improve health, normalize the functioning of certain organs, etc.

A Brief History of Yoga

As for the history of yoga, naturally it is long and rich, because if you carefully study Indian seals, you will notice images of figures in yogic meditation poses.

Despite all the advantages that yoga has, many people still do not know what benefits it brings, but if you carefully study this issue, then all doubts will disappear instantly, instantly. We can safely say that even two months is enough and you will be able to feel favorable, positive and positive changes.

Such exercises are also famous for the fact that they will allow you to forget about chronic pain in certain sections of the spine, which is important. It is important to add that yoga is also different in that it treats all systems of the body, and these are not empty words. Of course, you should exercise regularly in order to achieve some results and effects, in which case you yourself will begin to notice how the body becomes flexible and plastic.

Attention: Remember that only yoga classes will allow a person to feel real vital energy, gaining self-confidence; moreover, such classes will allow you to become calmer, less susceptible to both stress and other negative situations, and this is a serious advantage.

Contraindications to yoga

You need to understand that yoga can really be practiced by anyone who wants it, but, like any gymnastics, there are some contraindications that it is advisable to familiarize yourself with in advance so that such training cannot cause any damage or harm to your health.

1. For example, it is strictly forbidden to practice yoga if you have certain mental disorders, this includes schizophrenia, certain exacerbations of diseases of internal organs, so it is worth taking this into account;
2. If you are faced with a problem such as arterial or intracranial pressure, then you should forget about such activities; perhaps you also have various heart diseases;
3. You cannot do yoga if you have inguinal hernias;
4. In the case of certain heart diseases, especially after a heart attack;
5. We cannot but add joint diseases here, various injuries spine, cancer;
6. If certain operations have been performed, then you should abandon such activities;
7. Accordingly, this must be done for influenza, colds, increases in body temperature.

Attention: Sometimes it happens that during yoga classes a person begins to feel unwell, his condition worsens, naturally, this cannot be tolerated, in this case, you should definitely stop training so as not to encounter serious health problems, moreover, a medical consultation will be required .

Now you probably understand that yoga will require systematicity, so try to immediately decide on the time of your classes; in general, it is generally accepted that you should start every morning with a yoga class, doing it for a couple of hours, but of course, the most optimal time for classes is evening.

In addition to the above, it is important not to forget that you should practice yoga strictly with an empty stomach, or, a few hours after eating, perform special exercises You can either on a slippery mat or on the floor, barefoot.

Many people do not take such activities seriously, later wondering why they could not achieve any results. Know that yoga always requires complete silence and concentration, which means that external sound sources should be turned off accordingly.

The moment you begin to perform certain exercises, you will definitely need to concentrate on the body, completely relax, forgetting about all the problems that may be bothering you, completely immersing yourself in the process of meditation. In general, know that asanas should be performed correctly, namely, slowly and smoothly, then you can feel every inhalation and exhalation, which is important.

After all, only with correct breathing can you properly relax your body and calm your mind, so don’t forget about this, this is the main secret, the effectiveness of such exercises.

What should you not do when doing yoga?

Yoga, as a rule, is considered a calm and safe activity, it will help you cope with constant stress, and also strengthens the immune system, but you should not ignore the fact that you need to perform each exercise not only smoothly, but also with concentration.

Initial exercises for beginners

As for the first exercises, you can start them on your own, even without an instructor; such asanas are extremely beneficial, even if they are not performed quite correctly. Of course, there is no need to rush; try to tune in exclusively to the sensations of your body, performing the exercises gradually.

To perform this exercise as effectively and correctly as possible, you need to stand straight and, as you inhale, slowly raise your arms, stretching them up as far as you can. After the manipulations have been done, straight arms need to be pulled back behind the head, this will allow you to fully open chest. To enhance the effect, you need to raise bent leg, placing her foot on her thigh. This exercise is effective and useful, because it gives graceful posture, moreover, it seriously strengthens the spinal column.

Can be done next exercise which is called child's pose. In this case, you need to sit with your buttocks on your heels, and then begin to lower your body onto your hips, while stretching your arms forward. This exercise is necessary and effective, because it will relax your tight muscles, relieving tension from your neck.

To do this exercise, bend over with your hands, palms on the floor. Then raise your pelvis up, stepping back with your heels, and the weight should always be evenly distributed between the palms and feet, respectively, as a result, you can relieve tension from shoulder girdle, from the back.

For example, the stork pose is a good option. Where you should raise your arms up, bending down with an exhalation, thereby bending from the waist. This exercise improves body tone.

For execution this exercise, you need to lie on your stomach, holding yourself by both ankles, while inhaling, simultaneously lifting both the upper and lower halves of your torso. The exercise is effective because it will make your back straight and your arms slender, so it’s impossible not to appreciate it.

It is important not to forget that when practicing yoga at home, naturally, you need to perform certain exercises thoughtfully, slowly, this is the most important thing. Only in this case, there is an excellent opportunity to experience every movement as effectively as possible, enjoying it to the fullest.

Of course, you should never forget about thoughts while doing similar exercises, this is explained by the fact that they are the ones who will allow you to relax, take your mind off certain problems, making yourself much better than yesterday.

If something is not clear, you can always watch videos teaching these exercises, which will help you avoid making mistakes. Thus, after some time, you will remember all these exercises by heart, and accordingly you will be able to perform them without special effort, difficulties and difficulties.

Conclusion

Now you understand for yourself that yoga is truly a set of serious, effective and safe exercises that allow you to look at the world with completely different eyes, get rid of certain problems, creating a special harmony of soul and body.

In addition, now you know that yoga is the direct path to health; such training will allow you to get rid of the negative baggage that has been accumulated throughout your life, etc.

There are many wonderful exercises in yoga, but the downside of yoga is various spiritual practices that often lead to spiritual problems.

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 of 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 using 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 of the chest and abdomen;
• 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;

During stretching, the neurotransmitter GABA (gamma-aminobutyric acid) is released in the central nervous system, 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!

In its precise meaning, the word “yoga” is translated from Sanskrit as “harness” or “submission” and means psychopractice for changing consciousness; embodied in a special way of life, it helps those following its path to achieve enlightenment. In European schools, adapted styles are usually taught; in essence, this is yoga for beginners, which is a system gymnastic exercises. But even in this “reduced” form, it helps a person to understand the capabilities of his body and control them, allows him to learn to breathe correctly and relax; strengthen muscles; improve the condition of joints and internal organs, straighten posture, improve digestion, and regulate hormonal levels.

Wellness universal complexes Based on yoga, they are based on two main practices - static (and its varieties) and dynamic (Ashtanga Vinyasa yoga). Young people are advised to practice dynamic practice, as it is performed in a sufficiently fast pace, for static restrictions there are fewer.

• Hatha yoga classes involve static performance of asanas with pauses between them in the background correct breathing and concentration; in Iyengar yoga they are performed in a certain strict sequence. In addition to health benefits, Iyengar yoga is also used for medicinal purposes;
• Vinyasa is a kind of dynamic meditation based on a smooth transition from asana to asana in the rhythm of breathing, with each pose preparing the next. It is sometimes called “yoga for ordinary people,” that is, for those who do not have time to devote a lot of time to practice: through concentration and breathing work, it allows you to achieve results without using complex asanas.

“Synthetic” systems are also common in European countries, for example vinyasa flow or popular among women. Unlike classical vinyasa, there is no strict sequence of poses in flow; asanas are selected individually and arranged so as to alternate strength and aerobic exercise. Stretching alternates between static asanas and vinyasas, with the emphasis on stretching and working on the flexibility of the spine.

At home, you can do simplified complexes using both static and dynamic techniques, by studying the performance of asanas from descriptions, photos and videos, or by taking several lessons in the gym. It is better to start practicing synthetic practices under the guidance of a trainer, analyzing each exercise and their sequence step by step.

• Exercise at home every day for 20-25 minutes. If you are a night owl by lifestyle or character, and it is more convenient for you to pay attention to yoga in the evening or during the day, that’s okay. But keep in mind that in the morning hours it is easier to come to an agreement with your body, it is more responsive to stress and quickly gains harmony and strength.

• Try to concentrate on the necessary movements and at the same time relax, drive away worries and worries. Is something not working out for you? It's OK! It will happen tomorrow, the day after tomorrow or in a month.
• You should not practice yoga after a heart attack or stroke, with illnesses and injuries to the joints and/or spine, with heart problems, exacerbations of chronic diseases, with colds, flu and fever, and for women - during menstruation. Yoga is contraindicated for people with cancer. Pregnant women are allowed to perform some asanas, but if you have not done yoga before pregnancy, you should not start practicing on your own on the advice of your friends.

Morning hatha yoga: static

Many of the yoga asanas for beginners have long been familiar to you under other names from complexes for morning exercises and fitness. Thus, utkatasana resembles a plie squat, uttanasana is a regular bend to the floor, trikonasana and ardha matsyendrasana are types of twisting, and sarvangasana is nothing more than a “birch tree”.

The exercises are performed in the same way as with regular gymnastics: effort while exhaling, relaxation while inhaling.

You will do the next few asanas in a lying position. They need to be performed in this order, since each of them prepares the body for the next.

Hold each asana for three to five inhale/exhale breathing cycles unless otherwise directed. Did you feel pain or discomfort when performing a particular pose? Refuse it, do not try to do the asana by force, otherwise you will end up with a sprain at best, and at worst a torn ligament or joint injury.

The complex ends with shavasana - a relaxation pose. Despite the fact that it seems simple, savasana is one of the most important, effective and difficult in yoga, because it is the most difficult for beginners to learn to completely relax. Lie on your back, arms and legs in a cross pattern, breathe deeply through your nose. Tighten your whole body with all your might, freeze, count to five and completely relax, trying not to think about anything. Lie in shavasana for 5-7 minutes.

Surya Namaskar in dynamics

(“Sun Salutation”) is a circle of twelve asanas; five of them are repeated. It exists in two versions: for entry-level and experienced yogis, but the breathing technique in them is the same: inhale while bending, exhale when bending.

1. Pranamasana, prayer asana. Stand up straight, do not slouch, feet together, hands folded on your chest in a “namaste” gesture. Stretch the crown of your head upward, “towards the Sun”, feel how your spine straightens. Inhale deeply, filling your lungs completely, while simultaneously drawing in your stomach and holding your breath as long as you can. Exhale smoothly, and on the next inhalation move into the next asana.
2. Hasta Uttanasana. At the same time, raise your arms, placing them slightly behind your head, your back arching. At the top point of the asana, the arms remain parallel, palms facing up. Try to perform the movements accurately, but relaxed.
3. Padahastasana. Exhaling, bend your face toward your knees, pressing your stomach to your upper thighs, and clasp your legs from behind with your palms. Stretch your back as hard as you can, feeling the stretch in your muscles. While you are inexperienced, the asana can be done with your legs bent so as not to stretch the ligaments, but do not indulge yourself for too long.
4. Ashwa Sanchalasana(rider). Enter the next asana. Take a step back with your right foot; the left one is bent at the knee. Leaning only on the toe of your back leg, lower your pelvis; Straighten your back, and at the same time reach up with the top of your head.
5. Adho mukha svanasana(mountain). Take away left leg back, placing it towards the right. Resting on your toes and palms, lift your buttocks, pull them up, arching your lower back, and lower your head until it is between your elbows (“ears between your shoulders”). If you have enough stretching, touch your forehead to the floor.
6. Ashtanga Namaskara. Holding your breath after performing the mountain, bend your knees and lower yourself to the floor, touching the floor with your chest and chin, but sticking your buttocks up. At correct execution the body touches the floor with the chin, palms, chest, knees, toes.
7. Bhujangasana (snake pose). From the previous asana, move into snake pose: leaning on your hands, inhale and push your chest forward/upward. The buttocks are released, the back is arched.

Now, having skipped Ashtanga Namaskar, we perform the asanas in the reverse order: snake - mountain - rider (only now the right leg works, taking a step forward) - padhastasana - hasta uttanasana - pranamasana: the circle is completed. Over time, you can perform not one, but two or three rounds of Surya Namaskar.

Anti-stress asanas: learn to relax!

A set of four exercises will help restore mental balance and clear your mind of disturbing thoughts and worries. Exercise for 15-20 minutes in the morning and before bed.

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Morning. There was a cool rain from the shower in the bathroom. The body is refreshed. The body woke up. Awakening is more than a rise. Waking up is the first smile on your face. The body is still wooden. At this moment, inner work and activation of the subtle channels of the body are needed - yoga is needed.

Static and dynamic exercises

How should you exercise to be healthy and happy? People in the guna of passion think that the more and more intensely they do the exercises, the better the result will be. Yes, there will be results, but for how long and will it give real happiness? Gymnastics in the guna of goodness is not about the number of exercises performed, but about achieving peace, happiness, and balance. Exhausting yourself will not improve your health. Health requires good internal concentration and love for your body. You need to take the muscles, joints, and spine under internal control. The goal is to help the Unconscious to properly organize the work of the body, to show love and care to each organ.

Sluggish exercise does not produce results. If a person constantly strives for relaxation and pleasure, then the number of material needs increases and consciousness decreases. The number of manifestations of bad character traits increases. Natural needs are very dangerous if a person does not put them under self-control. Natural needs must be followed in doses and distributed throughout the day.

Static gymnastics distributes energy throughout the body in the correct way. When a person lives in tension, it is difficult for him to relax, it is difficult for him to fall asleep, and he wants to smoke. When stressed, you must do static exercises: freeze in fixed positions for a long time, until the body adapts to the pose, lightness appears in the body, and then lightness in consciousness.

A few simple rules. If the pressure rises, then it is better for the person to do bending exercises. It's better to have your head on the floor. The ideal option is a birch tree and a plow pose. If the pressure decreases, then it is better for the person to do extension exercises: bridges, back bends and other exercises. If a person has increased heat in the body, then one should do static exercises along with breathing exercises. Static exercises help remove heat from the depths of the body.

Static exercises will not hurt anyone. They improve health. At the same time, you must also perform dynamic exercises. Dynamic exercises are needed in order to live, for tone, for exercise, for the body to be efficient and resilient. It is good for men to do them with weights, and for women it is good to do them with some objects, for example, a hoop or jump ropes. Dynamic exercises reduce body weight.

Some people only do dynamic exercises for health. This is not enough for full health. The deep causes of diseases do not leave the body. But dynamic exercises can be turned into static ones if you do them very slowly. For example, slowly lifting dumbbells is a static exercise that brings health. The slow and smooth movements of qigong gymnastics are also static exercises with a lot of internal work.

Dynamic exercises mean fast movements and fast and intense processes in the body, static exercises mean slow movements and deep internal processes.

Dream

The longest static exercise, occupying a third of our lives, is sleep. Sleeping posture affects the body more than any exercise. A non-optimal posture overloads individual organs, muscles, and the spine. One day, a relative of mine came to me and complained of severe pain in his neck, which had been lasting for quite a long time. What doctors didn’t advise him: ointments, pills, massages. No sense. His neck problems ended the moment I saw him sleep. In this position, my neck simply could not help but hurt.

What is the healthiest way to sleep? The most useful thing is to lie on your side with your legs slightly tucked in, your hands under your head and a small cushion instead of a pillow. The bed is neither hard nor soft. Sleeping on the right side protects the stomach from bile entering it through a loosely closed pylorus, corroding its mucous membrane. Sleeping on the right side also gives the greatest freedom to the heart. Try to find out how you sleep. Ask around. Ask to be filmed. Analyze your posture for biomechanical effects on your organs. What does your sleep position give you in life?

Sleep is a deeply intimate thing. For sleep, many things and circumstances matter: the material of bed linen, the shape and size of the pillow, softness, elasticity, color, position of the bed, what thoughts you go to bed with, the mood before bed, and so on. A third of life is spent on “lezana” and “savedana”. Don't leave this process to chance, think about it.

Having spent a third of the day staying in an intricate position, the body needs to be brought to its senses - to stretch out what is stuck, clean out what is stagnant, straighten what is crooked and, in general, put everything in its place and run at full capacity.

Hatha yoga

The most famous set of static exercises is yoga, more precisely, since the word “yoga” means connection. A person who does his job well is also a yogi. He is engaged in yoga activities. Higher is the yoga of knowledge, when a person tries to understand how to live correctly. Even higher is the yoga of love, when a person spends most of his time engaged in devotional service and is so carried away by the desire to satisfy the object of his attention that he forgets about himself. By reading this text, you are now doing health yoga. In other words, someone sits at work 8 hours a day, someone studies books for 8 hours a day, and someone loves for 8 hours a day. And each yoga has its own rules, exercises, and recommendations for achieving success. For example, a person achieves success in activity if he is not attached to the results of his work. Then even the complete collapse of an enterprise or, conversely, over-success will not ruin a person’s life, since the very opportunity to do something for others brings happiness to a person.

The sages say that a person who takes the path of yoga will definitely achieve success. If we start practicing health yoga, then we will definitely achieve a state of health. Look at yourself from the outside mentally. I am healthy, happy, beautiful, kind, smart, joyful, smiling, heroic, delightful, attractive, pleasing, giving, captivating, brave, strong. I - healthy man, or I am a healthy woman!

What is commonly understood as yoga is called hatha yoga, or the yoga of the moon and the sun. The sun provides energy to all living beings on Earth. The Moon in astrology is a planet that gives peace and relaxation. The moon in nature controls the movement of water, the ebb and flow of tides, and this affects many processes in the human body, which consists of two-thirds water. The body is calm if the processes of fluid movement occur smoothly. Hatha yoga – exercises for tone and relaxation. Its meaning is love. By practicing yoga, we pay respect to all living beings, calm the mind and enter into harmony with the entire Universe. In the body, hatha yoga stretches the spine, twists it, and liberates it, as a result of which the nerve channels are liberated, the internal organs move to their designated comfortable places, and diseases associated with body tension go away.

How should you do the exercises? You need to get into an asana, translated into Russian - into a position. The mind and body should feel uncomfortable. We should feel that, for example, the spine or some part of the body is stretched or twisted. This means that the healing process has begun. Next we wait for the body to relax. The body relaxes, clamps, clamps, CLAMPS and HUGE internal pincers are eliminated. Mentally we control all processes in the body. Breathing is even, through the nose. We continue to remain in the asana, waiting. We are waiting for the mind to let go and make room for love. When love and peace enter the body and mind, you can finish the exercise and move on to the next one. Yoga is first and foremost an exercise for the mind. The body follows the mind.

A little pain burns away our sinful thoughts, stress and internal suffering. Destiny is cleared. The ability to tolerate discomfort strengthens the spirit. This is a very useful asceticism. We are capable of achieving more. Every minute we become stronger and stronger. We are able to easily endure life's difficulties and adversities. We gain knowledge of what to do in hopeless situations - to wait and listen to the revelations of the Universe. By doing hatha yoga, we have great inner strength for this. The Universe gives us a lesson on how to be happy. The Universe guides our souls, prepares them for better life. We must listen to the lessons of fate and change our inner desires, move from false egoism to the awareness of life as an activity for the benefit of all living beings.

What is our body? This is matter that is controlled by spirit. Matter is trying to take the soul into captivity, to cover it with a veil of egoistic desires, and this path is false, leading to suffering. Matter cannot give happiness. Happiness is a property of the soul. Happiness is giving, sacrificing, serving. Yoga is one of the paths that teaches how to achieve happiness and overcome the influence of material desires. Let's take this path.

We have already completed one exercise in the Exercises lesson. It's called "salutation to the sun." Different yoga teachers do it differently. Some do the exercise slowly, some do it intensely, there are many variations and complications. I had a very good teacher who did it with great love and always said that the key to health is stretching the spine. Stretch out at every opportunity, unclench the clamps. You must understand the principle. Yoga is not so much a bodily practice as it is the development of the spirit and the harmonization of the movement of energy within the body. Stretch your spine.

The criterion for correctly performing static exercises is breathing through the nose. Breathing should be calm. If you feel like breathing through your mouth, it means you're overexerting yourself. Reduce the load. Control the calmness of your breathing, adapt to its rhythm.

To those who have decided to take up hatha yoga seriously, I would like to say my favorite phrase from the film Star Wars: “May the Force be with you!” A feeling of strength will definitely appear soon.

Soaring eagle

Let's repeat the Sun Salutation from the Charging chapter. And as an addition, to give tone in the morning, we will be a “soaring eagle”. Let's stand up straight, straighten our back and throw our heads back as far as possible. Fan out your fingers. Pull your arms back and to the sides, raise your arms up behind you. Pull your hands as far back as possible from your forearm. Take a deep breath and hold your breath. Rise up onto your toes and stand for 5 to 30 seconds. With an energetic exhalation, lower yourself, dropping your arms down and freeing your head and back (3 – 5 times).

Lotus position

The lotus is very important in Eastern culture. The lotus is not only extremely beautiful, it is also not wetted by water. This is a very successful symbol of spiritual life. The lotus represents the beauty of the spiritual world and detachment from the ocean of material desires and desires to enjoy the results of one's activities.

The lotus position is sitting with your legs crossed and your feet on your hips. The lotus pose is the main pose for meditation (reflection) in yoga. This is the most comfortable sitting position because the pelvis is spread apart and the pressure is distributed evenly over the body. Cross your legs while sitting on a chair and feel that it has become more comfortable, the pressure on individual organs has decreased, and is distributed more evenly. And in the lotus position the pressure is even less. Sit at every opportunity in the lotus position and, for example, reflect on the energy centers described in the Meditation lesson. The lotus position also improves digestion.

Starting position – sit up straight, with your spine extended upward. Bend your right leg at the knee, take your foot with your hands and place it on your left thigh, turning the sole up. Press your right knee to the floor. Then bend your left leg at the knee, take your foot and place it on your right thigh, also turning the sole up. Keep your back, head and neck straight. The time spent in the lotus position is unlimited. Arch your lower back so that the energy goes up to the top of your head. Reach up.

As preparatory exercise imitate a butterfly wing. Place your left foot towards your right thigh. Now start rocking your left knee as if it were rubber: you push your knee down towards the floor, and it springs back. Do this with quick forward movements so that bent knee resembled a butterfly wing. This exercise will stretch and make the ligaments and muscles more elastic and will help you gradually master the lotus position. Rock your left knee first, then change legs and rock your right. You can put your foot on it rather than to your thigh and rock your knee until your leg feels comfortable.

Knee pain helps burn negative vital energy. By overcoming oneself, the positive qualities of character are strengthened. The lotus position and meditation will help in the fight against life's difficulties.

Use the lotus position in your Everyday life. For greater concentration of the mind, when something prevents you from concentrating, connect the index and thumb together. The remaining fingers are straight, palms up. Place your hands on your knees. This finger pose enhances concentration.

A gentle option is to place only one leg in the lotus position. Place a layered blanket underneath you to elevate your hips. Keep your back straight, supporting yourself with your toes on the floor if necessary.

There are other similar poses suitable for meditation, when one or two feet lie on the floor and the heel rests on the perineum. Use them if they suit you best.

Child's pose

The child sits on his lap. This is another pose that allows you to overcome life’s difficulties and severe stress. Knee pain burns away negative life energy.

Sit on your heels with your shoulders behind your hips. Bend forward and slowly touch your chest to your legs. You can stretch your arms forward and place them relaxed on the floor. As a gentle option, you can place a support under your chest, for example, a soft pillow. Close your eyes. Meditate.

The pose eliminates headaches, neck and chest pain. Liberates pelvic floor, hips and lower back. Stretches ankles, knees and hips. Liberates top part backs. Calms the mind, relieves stress, reduces fatigue.

Being a child is so great!

Now let’s perform a whole set of poses.

Gentle yoga complex

1. " Abandoned body» with support. Quietly lying on your back. This pose has a name “corpse pose”, but I don’t like it, since the soul is supposed to be eternal. The soul organizes matter into a body and then, when the body is destroyed, leaves it to form a new body according to the desires of the soul. Sit on the floor, stretch your legs and place your arms on the sides of your body. Place a bolster under your knees to support your lower back. Lower your back to the floor, supporting yourself with your arms. Lie down, relax your legs and let your feet fall freely to your sides. Move your arms slightly away from the sides of your body, palms facing up. Place the backs of your shoulders on the floor. Expand your chest. Let your palms feel space and warmth. Relax all the muscles in your face and jaw. Relax completely. Leave your body with your thoughts. Fly. See how your body relaxes and rejuvenates, stress and anxiety go away. The body turns into the Temple of the soul, and you mentally examine it from the outside with your royal gaze.

2. Raise the body-temple into the “lotus position.” Check the purity and completeness of the energy of the chakras, starting from the bottom. Move up. Perineum – I live naturally, with pure impulses and in harmony with nature. Groin - I am handsome or beautiful. Belly – I love everyday activities. I'm filled with life. Heart - I am the source of peace. Throat - I am the creator of the new. Between the eyebrows - I understand the nature of things, I follow the laws of the Universe. Top of the head - I am just a piece of the vast Universe in which everything is interconnected. I wish everyone happiness! Having reached the top of your head, establish and feel the connection with the Universe.

3. Rotations of the body in the lotus position. Start the turn from the center of the pelvis, turn your chest, then your shoulders in a spiral, at the last stage turn your head and look back. In the reverse order, turn around to the starting position and begin turning in the other direction. Look around the world around you. Everything around you is a space for your temple. It is beautiful! See the beauty around you. I live “now-and-here”.

4. Close your eyes and bend forward in lotus position. Cover your face with your elbows and place them on the floor, chair or other support, as far as your capabilities allow. Smile and feel that the world is safe, and everything in it is aimed at your development, at making you feel good. Give thanks for life's challenges. This is a bow to Fate and acceptance of harmony. “I am where I am and I deserve it. But I will develop further."

5. Bow while standing. Stand up. Spread your toes out to the sides, place all four points of your feet on the floor, and move your hips back slightly. Press your leg muscles tightly together. Lower your elbows covering your face back onto the chair. Keep your feet in upright position, and the lower back is in a curved position. If flexibility allows, press your hands to your calves and try to press your head to your feet. Allow all negative energy to flow down into the earth. The feet, knees and hips are strengthened. The functioning of the digestive and reproductive systems improves. The muscles of the hips and groin are relaxed. Calms down nervous system. Head-down poses relieve long-term life stresses that seem to come from nowhere, stress according to Saturn (according to fate). The purpose of such stress is to make a person realize his place in life and the laws of the Universe.

6. Take a “child’s pose” with support on a pillow and accept the laws of the Universe as your protection. By following the laws of the Universe and improving your character qualities, you are on the path to achieving limitless happiness. You are a child in the hands of loving parents. Listen to them.

7. Supported Bridge Pose. Opening the heart. Sit at the junction of two bedding or blankets laid close together. Rest on your hands and begin to slowly lower your body onto the mat. Place your arms along your body. Lower your shoulders, head and neck to the floor. Relax the muscles of your face, jaw and eyes. Firm your shoulders on the floor. Arch your back and open your chest, your heart to the world. You can also bend your shins and stretch your body up, helping yourself with your hands. Combine the rhythm of tension with breathing. Take it slow. Repeat “I wish everyone happiness!” Feel how, as you inhale, the energy of happiness flows into your body and spreads throughout your body.

8. Lying down, bend your knees and place them on your side. Turn your head to the other side. Push off the floor with your hands, as if trying to rid your body of gravity. Relax. Allow the energy to flow to the floor. Then do the same in the other direction. By twisting your lower back and stretching your internal organs, harmonize the energy and make its flow in the body smooth and confident.

9. Do birch tree or place your feet up along the wall, place your arms along your body, palms up. Breathe softly and evenly. Stay in this position for a few minutes, then lower your legs and stay with your legs lowered for the same amount of time. Don't get up this time.

10. Bound Angle Pose or “ butterfly" This pose will require a belt or something to secure your legs. Place a large blanket under your back. The pelvis lies on the floor. To make the pose easier, you can place two other mats on the edges of the knees. Bring your feet together and let your knees move freely to the sides. Place the belt around your lower back, then over your hips and under your feet so that your feet can rest against and pull on the belt. Pull the belt until it comfortably supports your sacrum. Make yourself comfortable on the mat. Place a cushion under your neck and drape the blanket over your eyes. Relax your arms and place them at your sides, palms up. Let your shoulders rest freely. Open up your chest and heart. Relax. Breathe slowly and evenly. If you don’t have a belt at hand, rest your toes against the obstacle. Swing your knees slowly up and down - flutter like a butterfly over a gently moving ocean.

11. Complete the cycle with the “abandoned body” pose.

There are many poses in yoga. There are also many sets of exercises. I recommend joining the nearest yoga club for a deeper understanding of the practices of static exercises. The big plus is that working in a group is more interesting and enjoyable, and you don’t want to think about the results of the training.

A few more useful poses to explore. Remember that the point of the pose is to stretch and twist. How more muscles and the ligaments you control in the exercise, the more correctly you perform it. While in a pose, think about what else you can pull and strain that is not yet used in your body.

Tree pose

Pose standing on one leg to develop balance. Stand up straight and straight. Hang on a mental thread attached to the top of your head. Spread your toes out to the sides and place the four points of your feet on the floor. Put down powerful mental roots deep inside the earth. Inhale and stretch your muscles up from your feet to the center of your pelvis, and press your legs tightly together. Inhale and bend your right leg. Place your right foot on inner side thighs of the left leg. Feel the thigh with your foot. Bring your palms together at heart levels. Inhale and stretch your arms upward with your palms clasped together. These are branches directed towards the Sun. Reach towards the Sun properly. Look straight ahead. Try to stay in this position for several breaths. Lower your arms and legs down at the same time. Repeat with the other leg. In a gentle version, you can raise your leg only to ankle level. Exercise makes a lot of difference beneficial influence on health, in particular, it lengthens the spine and improves blood circulation.

War pose

Stand up straight and level. Mentally hang the top of your head on a thread. Place your hands on your waist like a warrior. Step your right foot forward one full step without straining. Turn the heel of your left foot slightly inward. Exhale and bend your right knee to a 90-degree angle. Raise your arms high into the sky with your fingers outstretched. Reach up, tensing your fingertips, arm muscles and left leg. Pull your tailbone down, stretching your entire body. Plant your feet on the floor. Stay in this position for several breaths. Inhale, straighten your front leg and stand up. Repeat on the other side.

Birch

I want to say that in my life I am very inspired by the “birch tree” pose. This pose helped relieve internal stress in a difficult life situation. I was once under severe stress at work. For two whole months I could not relax internally, and the situation continued to be tense. I thought all the time about work, about how bad everything in life was. Having done the “birch”, literally in one minute the stress began to recede from my consciousness and I was finally able to feel free for the first time in two months. This was quite surprising to me.

Buy a book on yoga. When choosing a book on yoga, make sure it has a lot of pictures. If you liked looking at pictures of asanas, then this book is for you. I am inspired to exercise by the book “Hatha Yoga Illustrated” by Martin Kirk, Brooke Boone.

Let's strengthen the connection with the image of health.

Yoga is not only bodily exercises. Yoga is first and foremost consciousness. The sages say that whoever takes the path of yoga has already achieved everything. Let's strengthen our connection to future health using techniques for working with the unconscious.

Walking in time

Based on materials from the book “Healing with NLP” by Sergei Viktorovich Kovalev,

Remember your image of health, your Superhero. Check out how the health anchor works. This is your future. Enjoy it.

Travel to the future. You are in excellent health. Look back at yourself. Wow! What was I like and what have I become?

I'm sure you know what you need to do to become healthy. After all, the body declares this all the time. See from your future image of health how you are moving towards it along the timeline. Answer the questions: “How did I achieve success? What steps have I taken?

Return to the present. Look to the future. Review how you will achieve health. Once again enjoy the image of health.

Feel your confidence in success growing!

The connection with the image of health has strengthened. So we felt the benefits of walking in time.

Yoga of the Unconscious

Moving towards an image of health is a process that, like any process, can get stuck for some unknown reason. Well, the Unconscious doesn’t want to move further. What to do? To do this, answer a series of questions. The questions are specially selected so that the Consciousness explains to the Unconscious what is required of it. If you miss something, then the Unconscious may do nothing, or it may do something that you never expected from it. For example, overtrain to the point of exhaustion, start taking strong medications with a bunch of side effects or get sick with something else in order, so to speak, to drive out the disease with disease. Pay attention to the questions.

1. How can I become and be healthy? (Describe methods of implementation).

2. Where can I work on my health? Where can I not work on my health? Describe the places.

3. Who can I work with on my health? Who can't I work with on my health? Describe the people.

4. When do I feel healthy? When do I feel unwell? Describe the times.

5. Do I have any unwanted feelings when I think about becoming healthy? Sometimes people get sick because they want to influence others in this way.

6. What rules do I live by regarding health? Do I feel hopeless, helpless, and undeserving of my health? Do I have patterns of behavior that I have never critically and fully examined where I tell others, “I am right because that is the way it should be”? Describe the ideas fixed in your head.

7. Maybe something or someone is holding me back from being healthy? Why didn't I reach this state earlier? Describe the blockages.

8. What do I need to get healthy? Describe everything possible that comes to mind.

9. Draw a square and divide it into four parts. For each part, answer one of the following questions. 1) What can happen if you become healthy? 2) What can happen if you don't become healthy? 3) What won't happen if you don't become healthy? 4) What won't happen if you don't become healthy?

10. How will I know that I have achieved the image of health? Describe everything that comes to mind.

Talk about health with someone who is friendly towards you, or at least with yourself.

Exercise. I am writing in my notebook a plan for achieving a healthy image. There will be a lot of things to do. This process is stepwise and sequential. For now, I will set myself to take just one step. I formulate a mini-result of this step (for example, getting up at 5 am to meditate for the first time in my life). Next, I will clarify the mini-result for myself in order to get a clear, clear and acceptable image for my Unconscious of achieving it. I am writing an action plan to achieve this mini-result. I will write the next step after achieving this mini-result.

Result. What I want?

Signs. How will I know that I have achieved results?

Conditions. Where, when, with whom?

Facilities. What do I need to achieve results?

Restrictions. Why didn't I achieve this sooner?

Consequences? What will happen if I achieve the result, and what will happen if I do not achieve the result?

Value. Is the goal worth my effort?

Our task: to make our way in the fog of momentary desires and in the swamp of everyday routine.

Now I suggest you check your readiness to achieve your goal. Technique of H. Bremer and H. Kongsbach “self-esteem and development of belief”, improved by S.V. Kovalev.

Exercise. I place an A4 sheet of paper vertically and write my goal at the top of the sheet: “My goal: …”. I draw 5 horizontal sections across the entire page. These are five scales from 1 to 5. I put the numbers 1, 2, 3, 4, 5 on each segment. I evaluate the degree to which I agree with judgments related to the achievement of my goal. The assessment will be carried out by my hand.

I write next to the segments

1. My goal is desirable and worthwhile.

2. My goal is achievable.

3. What I need to do to achieve my goal is normal and natural.

4. I have all the necessary abilities to achieve my goal.

5. I deserve to achieve my goal.

I place my hand in the center of the first line at a score of 3. I calmly read the first statement. How fully do I agree with this statement? I'm relaxed. I freed my mind. My hand can move by itself along the segment left and right, I just help it a little. I don't use my consciousness to evaluate. Only my Unconscious controls my hand. Is rating 3 true? If yes, then the hand does not move. If not, then my hand moves to the left or to the right. Finally, I feel a place on the scale that corresponds to the degree of my agreement...

If you have a score below 4 for any provision, then we will continue to work with this provision. Repeat the position 9 times, each time adding another judgment from the ones listed below and what spontaneously appeared behind it. Try to be sincere and be sure to rework the “surfaced” doubts and objections in a reasoned manner. When you're done, take a self-assessment again and notice what has changed and strengthened.

Exercise. I write in a notebook, for example, “I deserve to achieve my goal because...”, “I deserve to achieve my goal, and I will achieve it before...” and so on.

… because …

... and I will achieve it before ...

... and I will achieve it after ...

… Bye …

… If …

… but …

… as well as …

… Anytime …

… So …

If you have done everything conscientiously, then you can begin to enjoy the views of the surroundings with the Conscious part, while the Unconscious part does the work of achieving an image of health.