What are the different styles of yoga. Static yoga poses Basic complex for beginners, including warm-up, Sun salutation, stretching

1. Tasks of the dynamic mode

2. "Introductory exercises" (the first 5-15 minutes of training)

3. Different Ways to Use Stretching to Build a Workout

4. Different modes of strength training in yoga

5. Impact static practice asanas for internal organs

6. Features of breathing and use breathing exercises in building a workout

7. Tasks and use of relaxation in training

8. Load distribution during the week and time of day

1. Tasks of the dynamic mode

Training should begin with a dynamic phase. An absolute minimum of 10 minutes, preferably 15-20. It is possible and more.

In some classes (with other teachers), almost the entire training can take place in dynamics. If such a workout consists solely of stretching, this is not very good, because. the level of the “destructive” hormone cortisol rises significantly - see Chapter 2 of this article for more details. Dynamic training should contain a sufficient number of exercises that require muscle effort. For a number of reasons, described below, statics are very useful, and statics should not be abandoned. Almost fully dynamic training (with a significant proportion of muscle effort) I would recommend in two cases:

1. When a person is weak and cannot hold the basic training static positions for at least one and a half minutes, or static is contraindicated for health reasons (some joint problems, circulatory failure, etc.).

2. When it is required to combine the development of flexibility and general stress adaptation with the development of the heart muscle. However, at the same time, the endurance of red muscle fibers will develop much worse in relation to the static load (and it is generally better to train white fibers with the help of simulators, and not with yoga). It will also not be as good as with static, to develop the vascular network internal organs.

Instead of "purely dynamic yoga" it is more efficient to use "stato-dynamic". And if you need to train the heart muscle, you should separately engage in cardio-respiratory training.

But whether myocardial strength training is so necessary is another question, which will be discussed in detail in the article “Stress adaptation” (get ready).

But even with a predominant static load, one should start from the dynamic phase for the following reasons.

A serious load proceeds as efficiently as possible with increased blood circulation of the working muscles, heart and lungs. This ensures proper delivery of oxygen and nutrients to the working tissues. It will also smoothly, and not sharply, increase the activity of the nerve centers that regulate homeostasis during physical activity.

Also important is the increased temperature of the muscle tissue. Muscle temperature at rest is about 34.8 ° C. The maximum rate of metabolic and enzymatic processes in the muscle occurs at t = 37-38 ° C. The temperature will also improve the ability of tissues to stretch.

If you start a long stage of a serious load without reaching the "working mode", the chance of excessive overstrain of stress-realizing and stress-limiting systems increases significantly. This is expressed in rapidly onset fatigue, the inability to perform the required amount of load, damage to a number of systems significantly above the level required for effective adaptation.

So, the achievement of the operating mode will consist in the implementation of the following factors:

1.1. Increased tone of the central nervous system

The tone of the central nervous system is important for increasing the level of psychological performance.

1.2. Increasing the level of nutrients in the blood

Before serious muscular work, it is desirable to increase the level of glucose and free fatty acids in the blood (due to the activation of the sympathoadrenal system). This takes about 15 minutes of activating action.

1.3. Increasing the speed of blood circulation

The normal rate of blood circulation is not enough to timely supply the heart, lungs and muscle tissue with oxygen during static strength work. The speed of blood flow is provided by an increase in the pulse rate, narrowing of the main vessels, an increase in the number of functioning capillaries, resulting in a decrease in the volume of systemic blood flow and an increase in temperature.

1.4. Expansion of the vessels of the heart and improvement of its regulation

In order to avoid disruption of cardiac activity, it is required first (before serious work) to expand the coronary (coronary) arteries.

The warm-up will “turn on” the systems of regulation of cardiovascular activity. So, according to some scientists, a warm-up can prevent a decrease in the ST segment. Such a deviation is often observed in physically healthy people at the beginning of a fast run.

1.5. Enlargement of the functioning vessels of the lungs and stretching of the muscles and ligaments of the respiratory apparatus

The volume of pulmonary blood flow can change several times, because. in normal life, the need for it is much less than with significant physical activity. It is highly desirable to increase pulmonary blood flow BEFORE the person begins any significant exercise. This will significantly improve the supply of oxygen to the body.

1.6. Redistribution of blood in the systemic circulation

Internal organs contain a significant amount of blood supply. This reserve can be withdrawn into the systemic circulation, from which it will enter the muscles. This will increase the efficiency of providing muscles with oxygen and resources.

1.7. Increased tissue temperature, CO2, and active capillaries in the muscles

The temperature of the muscle, and then the adjacent connective tissue, will rise due to:

Activation of the sympathoadrenal system and central nervous system;

Increasing the level of CO 2 produced muscle tissue during dynamic work;

There are variants of practice when CO2 is increased with the help of periodic breath holdings during dynamic exercises;

An increase in blood CO2 and its temperature, especially in active muscles, increases the Bohr effect, which promotes the release of oxygen from oxyhemoglobin;

Warm-up maximizes all muscle capillaries;

An increase in temperature contributes to a decrease in viscosity and an increase in the degree of extensibility of connective tissue and muscles.

1.8. Neurological optimization of muscle tissue

Due to the warm-up, especially with a certain amount of stretching, the following occurs:

Decrease in muscle tension (i.e. more effective muscle relaxation);

Higher efficiency of reciprocal innervation (which allows antagonist muscles to contract and relax faster and more efficiently).

2. "Introductory exercises" (the first 5-15 minutes of training)

Exercises 2.1.-2.3. most effectively increase the activity of the sympathoadrenal system, central nervous system and heat production.

Further, at the beginning of the workout, it is advisable to use exercises on the legs and use the shoulder girdle and thoracic spine, because. at the same time, activation of sympathoadrenal tone occurs faster than other types of exercises.

As a rule, always used:

2.1. Kapalabhati

Due to irritation of the nasal mucosa by sharp and frequent jolts of air on the one hand, and increased circulation of cerebrospinal fluid by strong contractions of the pelvic muscles and abdominals on the other hand, the activity of the central nervous system increases.

2.2. Agni-sara-dhauti

Due to the frequent contraction of the diaphragm during breath holding, the level of CO 2 in the blood increases significantly, which quickly increases the activity of the sympathoadrenal system and heat production.

2.3. Bhastrika

Due to the rapid change in pressure in the vascular network of the lungs, a significant part of the vessels that are not usually involved "opens".

More about bhastrika and exercises p.1.4. see the article Exercises for the development and optimization of the respiratory apparatus.

As a rule, they are used in initial groups:

2.4. Exercises to increase lung capacity

In the elementary group, I use them to develop the habit of ujjayi breathing during training.

Sometimes used:

2.5. "Vyayama" (dynamic complex) for warming up the neck and shoulder girdle.

Given on general training sometimes for the purpose of self-study home practice, for those who need to adjust the shoulder girdle. Neck problems, and often headaches, are caused in a large proportion of cases by poor posture. shoulder girdle and thoracic spine. In this case, this short complex is shown to be performed almost every day.

Can be used

2.6. Vyayama on the shoulder girdle with breath holding on inspiration

The principle of exercises - on a delay after inhalation, swings with arms and body movements are made. This raises the level of CO2 in the blood without a large drop in oxygen levels. CO2 increases the activity of the sympathoadrenal system and heat production.

But since such effects are achieved in the workouts I offer at the expense of other exercises, I do not use them as unnecessary.

Of these exercises, combined with others, it makes sense to do a separate workout for people with certain groups of diseases. For example, hypoacid gastritis, type 2 diabetes, a number of pulmonary diseases, etc.

You can learn more about such exercises, for example, in Dhirendra Brahmachari's book Yoga Sukshma Vyayama.

3. Different Ways to Use Stretching to Build a Workout

On stretching, a detailed article "The meaning and mechanisms of stretching" has been written.

Consider the different uses of stretching in building a training session.

3.1. Workout Almost Entirely From Static Stretching

Static stretching does not cause a significant increase in the intensity of the body's activation processes. I don't mind using an activity that is almost entirely static stretching, but it won't be very effective in terms of overall adaptation. And since most people have a need to walk 2 times a week, and classes should have a strong adaptive effect, I don’t use exercise options with a non-pronounced adaptive effect.

Static stretching is used in my classes, but less than a number of other teachers. So, one posture of static stretching is applied immediately after each individual strength exercise, or group of exercises to improve blood circulation of the spent muscle and rest between strength exercises. And also at the end of the lesson to lower the overall tone.

3.2. Dynamic stretching in the first part of the lesson, power statics in the second

After the "introductory exercises" I apply mostly dynamic stretching, with a little bit of static stretching. By dynamic stretching I mean slow movements, often reciprocating or rolling from one side to the other, or simply changing positions. In all variants, fixation at the point of maximum amplitude is 15-30 seconds, in some cases up to a minute. This causes an activation of the body and is sufficient to gradually improve flexibility.

With a 2-hour workout, I take 30-45 minutes for it in the initial groups, and 20-30 in the "continuous". Such a difference in time is due to the need to give beginners the necessary explanations “on the fly”, which takes time.

Of course, a warm-up of 30-45 minutes is clearly longer than the minimum required of 15-20 minutes. This duration is due to the fact that I try to do an almost complete study of the development of flexibility in this particular part of the session.

People with stiff muscles often need not 2, but 3-4 stretching sessions per week to effectively increase flexibility.

3.3. Short warm-up and alternating statics for strength and flexibility

You can use the option when the warm-up is performed for about 20 minutes and more use of static stretching "between" power positions. But with the option I have chosen (3.2.), the body, during a long active warm-up, comes into a good “working” state. And the "power" part lasts up to 50 minutes. With approach 3.3. The “working” part will be longer, but lower in intensity. The "activity" of the body will be lower. This will reduce the adaptive effect and create less favorable conditions for strength work.

But such an activity may be more indicated for overly hyperactive people.

3.4. Short warm-up, then strength statics and at the end a lot of static stretching

The option of using a lot of static stretching at the end of the session doesn't seem like a good idea to me. For the reason that it is undesirable to delay the “activity” between strength training and shavasana for more than 10 minutes. The system already needs braking to rest. And so “delaying the work” of regulatory systems “exhausted” during strength training can cause their excessive fatigue. Those. - overtraining and under-recovery of regulatory systems may occur.

For the same reason, I now do not give a long meditation after strength training. Ideally, the “adaptive-strength” activity and meditation should be spaced apart by time of day.

3.5. Construction according to the method of "swastha yoga"

The technique was developed by one of the late students of Krishnamacharya - Mohan. In this technique, the training is divided into several dozen blocks. Each block consists of repeated alternation of the power and stretch position, with the fixation of the power or stretch position at the end. Either reciprocating stretching movements are performed, or dynamic approaches to a power position with static fixation at the end in both cases.

The main difference between this method and option 3.2. is to organize strength training, which will be discussed in section 4. In terms of stretching, each muscle increases the stretch with each new movement, at the end, fixation follows. The efficiency of stretching is good, the activity of regulatory systems with this technique is maintained at a good level.

The degree of general "activation" depends on the fitness of the person and the pauses between the "blocks".

Conclusion: regimens 3.2 are suitable for an effective combination of increasing flexibility, strength training and general stress adaptation. and 3.5.

For relaxation, the 3.1 mode is suitable.

For hyperactive (but not weak) individuals, mode 3.3 will do.

Mode 3.4. not very good in terms of "degree of activation" balance.

4. Different modes of strength training in yoga

Muscles consist of two types of fibers - red (for not very strong, but long-term work), and white (for strong and not long-term work).

Biochemical changes in the composition of the blood as a result of the work of the red muscle fiber “better” affect the state of the body as a whole than when the white fiber works. In addition, it is the red fiber that is mainly used “throughout life”, including for maintaining posture. White fibers are more effective to train in the gym.

In general, “for health”, without the presence of special tasks, it is better to intensively train the red fiber, and the white fiber moderately. The following modes are suitable for this type of training:

1.Pure static

(1.5 - 3.5 min without interruption)

Pros: The most indicative of the endurance of the red fiber. Time saving.

Cons: Weakly trains the white fiber. Power statics with simultaneous tension of a large number of muscle groups is not indicated with a tendency to increase pressure.

2. Statics with pauses

(30-45 sec fixation, 10-15 pause for rest or soft movements, 3-5 sets)

Differences from mode 1: a lot of time. However, a person can make a more complex posture configuration than with a long hold. Due to this, the study of white fibers is enhanced. Breaks do not allow the pressure to grow so much (if you do not complicate the configuration).

3. Short static with numerous repetitions (for you can call this mode dynamic)

(many movements with fixation in the working configuration 3-6 s, fixation of relaxation tends to decrease as much as possible, 10-20 repetitions)

Pros: White fiber is worked out even more. Good for people with a tendency to increase pressure, but you need to increase the duration of the pauses.

Cons: even more time consuming

4. Combination of dynamics and statics.

First, 10-15 repetitions of mode 3, then pure statics, or mode 2.

In this case, of course, the final static time will be less than with isolated static work. In the final static mode with pauses - the duration of the working time will be the same 30-45s, but the number of repetitions will be less.

5. Isotonic regimen

The term "isotonic" means the non-stop work of the muscle with a constant amount of effort. The muscle moves "around" some difficult position, not reaching the positions of a significant reduction in load. For example - you slowly squat and rise, but do not sit too low and do not straighten your legs to an easy position.

Time 1.5 - 3 min.

For muscle training, I usually use all modes except 3 in its purest form.

Dynamic movements for the first 1-15 minutes of work “play out” those poses in which this can be done.

In the initial group, it is recommended to use less pure statics, since the nervous and cardiovascular systems, and muscles, too, may not be ready for this yet. This can cause a prolonged increase in heart rate after exercise, and an increase in pressure in people prone to this.

As training increases, the amount of "pure" static can increase, but it is desirable to use other modes of muscle training as well.

The sequence of strength exercises:

It is advisable to do standing exercises at the beginning of the power block, because. they are the most difficult for the work of the cardiovascular system.

After working through a certain muscle group it is desirable to stretch it.

If after the power block the final relaxation occurs quickly enough, then the last exercises should not be the most intense.

The rest doesn't make much of a difference.

well-being

Muscles after a workout can “feel” the next day or every other day, for beginners they can ache, but very slightly. The feeling of general fatigue the next day, or several days in a row, indicates that the body is not ready for training of such intensity. Even if the muscles can withstand, other body systems may not be able to cope. In this case, you need to reduce the intensity of training and / or increase nutrition and rest.

5. The effect of the static practice of asanas on the internal organs

Static exercises (asanas) can be divided into three categories:

Asanas for the practice of pranayama and meditation.

Training (strength and compensatory);

specific effect on the body.

Asanas for pranayama and meditation should be comfortable for a long stay in them. They are discussed in the relevant materials, for example, see the material "Basic breathing patterns".

The adaptive effects resulting from the actual muscle load will be discussed in the article "Stress adaptation".

Asanas, which specifically affect the body, do this through the following mechanisms:

5.1. Local circulatory disorders

When adopting a non-standard position of the body with clamping of the venous outflow of blood from any internal organ or part of the body, blood stasis forms in these areas. With regular practice, the body perceives this as a problem and produces an increase in working capillaries and an improvement in the processes of nervous and humoral (through substances that spread with the blood) regulation of this area.

Those. the effect of exposure is usually “tonifying”.

In general, such an effect is contraindicated in areas of vessels with severe atherosclerosis, areas with an inflammatory process, areas with tumors, an overactive gland, etc.

Asanas performed for this purpose can be both power and non-power.

In general “adaptive training” (for example, in the gym in the general group), it is more efficient to use predominantly power asanas, which allows you to achieve a double effect - the development of muscle strength and endurance, and the impact on the functions of internal organs.

But if a person needs to influence a particular organ specifically every day, then non-power asanas are usually used for this.

5.2. Motor-visceral reflexes

When stretching different parts of the skin, muscles and connective tissue, motor-visceral, as well as skin-visceral reflexes are realized. This means that the signal about tissue stretching on its way to the brain “passing” through the nerve node of a certain vertebra stimulates the activity of internal organs, the autonomic nerves of which pass through the same vertebra.

Also, improving the stretching of the trophism of the vessels serving a certain organ contributes to the improvement of its work.

It has a "leveling" effect on the nervous and often vascular tone of any organ or part of the body. Decreased tone rises, increased tone decreases.

For such stimulation of sufficient physiological severity, in many cases, a static hold of 2.5-5 minutes is required. If it is impossible, 15-30 repetitions are performed in dynamic mode.

Most of yoga exercises activates this effect to varying degrees for different areas of the body.

Many postures affect the body by a combination of this effect and the previous effect of localized cross-clamping of the circulation.

5.3. Change in blood volume distribution

Partially, this effect is realized using mechanism 5.1.

However, it is fully realized when turning over - when, due to gravity and hydrostatic pressure, a significant amount of blood from the legs from the pelvis goes to the head and chest.

This effect serves several purposes:

- prevention or elimination of venous congestion in the legs or pelvic area;

Stimulation of the vessels of the head and neck, chest and their organs - for example, the lungs; this has a tonic effect on the blood circulation of the brain and the sensitivity of the receptors of homeostasis structures (hypothalamic-pituitary complex, etc.) to substances dissolved in the blood.

Due to the increase in blood flow to the heart, the volume of its ejection increases, i.e. - myocardial training occurs;

Due to the expansion of the right atrium and overfilling of the pool of carotid arteries, the total pressure decreases, which is used to relax and treat a number of cardiovascular diseases.

Based on the fact that inverted positions contribute to relaxation, they are used at the end of the session.

6. Features of breathing and the use of breathing exercises in building a workout

It is recommended that you familiarize yourself with the methodological materials Teaching proper breathing and Development and optimization of the respiratory apparatus.

Here are some conclusions from them:

Be sure to breathe through your nose, preferably in a special way "ujjayi". It consists in partial clamping of the glottis, which narrows the volume of air flow. The body reflexively increases the intensity of the respiratory muscles. On inspiration, the lungs expand more efficiently, and on exhalation, intrapulmonary pressure rises, which contributes to the transfer of oxygen from the alveoli to the blood. And physical activity requires an increased supply of oxygen.

Diaphragmatic breathing should always be present, except in those positions where this is not possible.

Why constantly consciously on the exhale you need to compress the stomach, and on the inhale - relax.

Don't try to take too deep breaths. This will lead to excessive stress, and gas exchange will not improve. An average breath is enough to fill the lungs, most of the gas exchange between the lungs and the blood occurs under expiratory pressure.

As for costal breathing, it is not necessary to control it consciously. In the process of physical activity, the body will use the respiratory muscles of the chest in accordance with the intensity of the load.

DO NOT consciously slow down breathing during heavy exertion. The body needs oxygen and deliberately reducing the supply of oxygen can lead to serious consequences. Will suffer first nervous system.

This is especially true for static power loads.

Here, with a dynamic mode of practice or mild static, you can slightly stretch your breath (especially exhalation) and even sometimes in poses with a straight spine (tilt forward, “slide”, etc.) draw in the stomach for 3-5 seconds. This will increase the level of CO2, which is a factor in toning the body as a whole.

Deep expiration, especially with the retraction of the abdomen through the action on the vagus nerve, slightly lowers the pulse rate. And since the body has a “command” to increase blood circulation, the volume of cardiac output slightly increases. But in fact, a rare regimen of yogic practice can fully give the effect of a cardio-respiratory workout.

And if a person is engaged in such a style, then it should not be combined with static strength practice, because. can disrupt the regulation of cardiac activity. Those. - cardio training (even with the help of yoga) separately, strength training, especially in statics - separately.

Regarding cardio-respiratory training, I would recommend swimming.

As for the “special” breathing techniques, at the beginning of the lesson, activating breathing techniques are used - (see the material Activation Method through Yoga), and at the end - calming ones (see the material Calming Method).

7. Tasks and use of relaxation in training

The training is built according to the scheme:

1. Activation of the systems necessary to ensure intense muscle activity. Conditions are created for efficient splitting of resources (catabolism). Increased nervous excitability.

2. Actually intense muscle activity. Catabolism, the destruction of a number of protein structures as a result of muscle activity.

3. Inhibition of the activity of systems necessary for muscle activity. Activation of intracellular processes of anabolism (synthesis of protein and other structures). downgrade nervous excitability.

4. Post-training process (at least 48 hours) - restoration and improvement of cells.

In the absence of final relaxation, the processes of the 3rd phase of training will go slowly, nervous excitability will remain elevated.

Adequate final relaxation allows you to effectively reduce the processes of catabolism and nervous excitability and create conditions for quickly switching on the recovery mode of the body after practice.

Group 1 - static asanas in sitting and lying positions with stretching of the pelvic area, especially forward bends, as well as twists, etc. Breathing is consciously slightly lengthened on exhalation.

Group 2 - inverted techniques, only not very intense in terms of muscle effort.

Group 3 - soothing breathing techniques.

Group 4 - SHORT meditative techniques.

Group 5 - shavasana (prolonged relaxation lying down).

Difficult physical training is debilitating for the organism as a whole and the nervous system in particular. So after a difficult physical education the practice of hypoxic pranayama and prolonged meditation requiring prolonged concentration will NOT be shown. This combination can cause excessive stress and "breakdown" of a number of body systems.

8. Load distribution during the week and time of day

Because muscle recovers over 48 hours, optimal frequency strength training 2, for people with pronounced muscle tissue, a maximum of 3 times a week.

“Crushing” the load on different muscle groups in order to exercise 4 times a week is not a good idea. A significant power load causes intense stress on many body systems.

However, if the classes are not particularly difficult, then you can practice 4 times a week. But such exercises are not effective in terms of muscle development.

Therefore, on other days, you can engage in cardiorespiratory activity (running, swimming, etc.). When performing strength and cardiorespiratory training on the same day, they are spaced for at least 6 hours.

It is possible to do stretching exercises on days free from a “full” workout, but in the absence of a significant muscle load, stretching should be performed at a calm pace, otherwise excessive nervous excitement can be caused.

As already mentioned, a long meditation practice should not be performed immediately after a strenuous physical education session. You need to take a break of 2-3 hours. After a light physical education session, you can immediately perform calming techniques before the actual meditative practice.

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

strength training- a type of physical activity in which a person needs to perform resistance exercises. It can be both resistance to its own weight, and weight with additional equipment.

No other type of training changes the aesthetics, structure and composition of the body as much as strength training. As an addition strength training yoga can increase the effectiveness of strength training, affect the visual perception of your muscles and affect your health, I will tell you now.

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

Static mode or isometric load. A mode in which a muscle experiences tension without changing its length. It can be performed both with its own weight and with weights.

Pros of static:

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

Cons of static strength training:

• This type of load shortens the muscle due to the fact that the tendons become thicker, stronger, and the range of motion is rapidly reduced, the joints receive a significant reduction in the degrees of freedom of their mobility, in some cases to zero, which adversely affects their health, since only in motion occurs their recovery. I wrote in detail about the structure, features of destruction and restoration of joints in the article .
• Statics reduces muscle innervation (with a dynamic load, the communication of the nervous and muscular systems is 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 by a mix of loads;
• When performing static loads, the muscle is immobile and tense, the blood vessels are compressed, venous blood stagnation occurs and blood circulation deteriorates, with regular performance such loads, there is a risk of varicose veins of the lower extremities and pelvic organs, including hemorrhoids (varicose veins of the rectum).

How to correct the disadvantages of static load by means of yoga and yoga therapy?

• Thickened tendons and tight muscles must be stretched with active stretching (stretching using the tension of the muscles of the antagonist of the target muscle). This type of stretching is preferable to passive stretching (based on 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), at any time you can stop the impact and the joint is always assembled.
• Muscle innervation can be improved by developing proprioception - the muscular sense of being 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 they are perfectly “pumped”

- sense of movement

- sense of position;

- a sense of strength.

• To improve blood circulation and influence in a positive way on varicose veins of the lower extremities and pelvic organs will help:

Dynamic version of the power load or isotonic load. A variant of the load, in which there is movement in the joints and a change in the length of the muscle. It is also performed both with its own weight and with weights.

Pros of Dynamics:

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

Cons of dynamic strength training:

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

How to correct the disadvantages of dynamic load by means of yoga and yoga therapy?

• Muscle enslavement, spasms and krepatura (pain after muscular exertion) can be perfectly corrected by the same dynamics, only very soft, smooth and accurate. An experienced yoga instructor will first give a soft motor mode, rich in balances and not deep bends, bends and twists, and then bring 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 joints in yoga, there is a whole arsenal of techniques. A well-chosen set of asanas, worked out in a slow, static mode, will strengthen all the components of the joint, and articular gymnastics accelerate its recovery by improving the nutrition of the tissues that make up the joint.

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

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

Recovery efficiency depends on:

- the rate of adaptation of the body to the load;

- sleep and rest regimen;

- nutrition;

- state of the nervous system;

- the state of the musculoskeletal system.

The rate of adaptation of the body to the load is genetically based, it is possible to influence it with medication and by changing the composition of the body. The mode of nutrition, sleep and rest depends mainly on the volitional qualities of the athlete.

Recovery of the nervous system:

The state of the nervous system, if it is in 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 first at the same time will increase the volume of your lungs and remove excess muscle enslavement from the muscles of the chest and abdomen;
• The latter will give long-awaited relaxation to tired muscles, cramps at night will disturb you much less often, or even leave you altogether, try it!

Restoration of the musculoskeletal system:

Stretching returns the length of the muscle contracted under load, which restores optimal blood circulation in it, contributes to the speedy 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 - faster recovery processes!

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

So yoga and yoga therapy:

Be healthy and train and have fun!

The first mention of yoga is found in, and is used in the sense "curb, harness". Various scriptures speak of the manifestation of yoga at the same time as 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- the direction of yoga, from 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 symbolizes flexibility and relaxation. In the literal sense, "hatha" is translated as the union of the sun and moon, strength and flexibility. In the Hatha Yoga Pradipika, the author of Swatmarama deciphers the term "hatha" as a combination of two bija mantras. "Tha" is prana, the force of life, and "ha" is the mind, mental energy. Hatha yoga represents the 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 of the physical body, mind and energy, which ensures the preparation of the practitioner for the higher levels 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, the most famous in the West.

Ashtanga Vinyasa Yoga

The founder of the Ashtanga Vinyasa school is Sri Pattabhi Jois, a famous student of Sri Tirumalai Krishnamacharya. The term "ashtanga" means "eight foundations" and goes back 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 pass one into another through vinyasas (sequences of movements accompanied by breathing), bandhas (energy locks), drishti (focus on different areas of the body). For all poses set a certain amount of vinyasas are five to eight. There are about seven levels of Ashtanga Vinyasa yoga, depending on the level of difficulty of the practice.

According to one of the opinions, the beginning of these practices was laid in the Himalayas and Tibet, where the cool climate made it possible to engage in actively dynamic practices, and there was no great burden on the heart, as it could happen in the hot Indian part. One of the most famous dynamic complexes is the Salutation to the Sun "Surya Namaskar". The complex combines 12 asanas with pranayama, and can also be performed with mantras and visualization concentrations at the same time.

Iyengar Yoga

One of the styles of hatha yoga, which was founded by Bellura Krishnamacharya Sundararaja Iyengar, a student of Sri Tirumalai Krishnamacharya. Iyengar came to yoga at a young age due to very poor health, his personal practice was very strict and tough. Over time, he shifted the focus from the degree of strength and endurance training to the deep and static tuning 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 a detailed detailed construction of the body in asanas with various auxiliary materials - props in the form of bricks, belts, rollers, 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 is slow and smooth.

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

Vini yoga

A style of yoga introduced 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 more related to the field of yoga therapy. An individual and at the same time a 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 postures, attention is paid to breathing, Vedic chanting in combination with asanas, mudras, bandhas, meditations and the study of philosophy, yogic texts. The practice can begin both with the study of the sutras and with meditation. Vini yoga is taught individually from teacher to student, depending on the therapeutic goals.

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, right breathing (pranayama), right relaxation (shavasana), right nutrition, right understanding (study of 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 Salutation to the Sun Surya Namaskar complex, after which static asanas are held, consisting of 12 basic asanas, which go in a certain order and their variations: Shirshasana, Sarvangasana, Halasana, Matsiasana, Pashchimottanasana, Bhujangasana, Shalabhasana, Dhanurasana, Ardha Matsyendrasana, Bakasana, Padahastasana, Trikonasana. In the process of development, complex options are supplemented. Yoga practice includes pranayama, meditation and mantra chanting. In this style of yoga, strict asceticism is not welcome. Swami Sivananda was a doctor and developed his system of exercises, taking into account their deep therapeutic effect, in practice the emphasis is 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, which combined 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. The center founded by Saraswati simultaneously houses an ashram and a modern research center, which accepts not only Indian, but also Western students. The practice of hatha yoga of the Bihar school of yoga is to perform a small number of asanas that have a therapeutic effect, pranayamas, mantras and cleansing techniques - Shatkarma, with an emphasis on awakening the Kundalini and preparing the body for Yoga Nidra.

kriya yoga

Kriya yoga (kriya in Sanskrit means "action" or "movement") originated in ancient times and gradually developed through practice and experience. IN full form Kriya Yoga contains more than seventy kriyas, of which about twenty are widely known. The method became known thanks to Guru Lahiri Mahasaya, he also received it from Mahavatar Babaji. Paramahamsa Yogananda made a great contribution to the development of kriya yoga. Kriya yoga classes include preparatory exercises of hatha yoga, perfection in mudras and bandhas, stimulating the nerve nodes and endocrine glands, the development of conscious breathing, the ability to find mental paths (channels) and chakras, breathing meditation practices, light, sound. There are no limits 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 impact or affecting one or more 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 study of various parts of the body, the removal of so-called blocks and clamps, which affects both the physical and mental state. The name just indicates the area being worked out - parts of the body, chakras, marmas.

Vyayama can be practiced both by 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, and by continuing and experienced yoga practitioners in order to improve coordination, develop balance, work out moments that are not involved in statics, increasing the vital capacity of the lungs, etc. For the same reasons, the practice of vyayam can be useful in the training of dancers, practitioners of martial systems. If necessary, vyayama can be a warm-up for the practice of asanas or another workout, or it can be an independent practice for 1.5-2 hours, completely working out the whole body.

Tri Yoga (TriYoga Kali Ray)

Trai yoga is called "meditation in motion." Soft practice, asanas flow one into another and are performed synchronously with breathing. The continuity of practice leaves no time for the mind to return to ordinary reflection. The Kali Ray system has many unique exercises that are not found in other yoga schools. More importance is given to mudras - specific hand gestures that direct the flow of energy.

Yoga for seniors

The peculiarity of the practice is that the simplest poses are chosen. The emphasis of the lesson is on general tonic 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. The 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, Saraswati has spread throughout the world. The practice is a special meditation in a motionless lying position with pranayana and visualizations, supported by sankalpa (intention, attitude), which allows you to get rid of unnecessary habits, complexes, anxieties and achieve certain aspirations. It is often referred to as psychic sleep, deep relaxation with inner awareness. One hour of yoga nidra is equal to four hours of normal sleep.

Kundalini yoga

A modern trend in yoga, which gained worldwide distribution 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 addiction, alcohol and other addictions, and the practice of yoga became a lifeline in the matter of returning to healthy lifestyle life. A person who has recently begun to practice effective Kundalini Yoga can experience an incredible effect of awakening energies in a short period of time 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. In the practice of Kundalini Yoga, classical hatha yoga asanas with dynamic elements are used, combined into special sequential kriyas (actions), often with intense breathing techniques, concentrations, mudras, bandhas (energy locks), mantras.

Yoga 23

The basis of the Yoga 23 direction was laid by Andrey 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 are basic sets exercises that are the foundation for practicing this area of ​​yoga. All exercises are divided into five levels from simple to complex. There are even specialized training programs, for example, for the training of freedivers, special forces and even for astronauts.

Universal Yoga

The direction founded by the Ukrainian yoga master Andriy Lappa. The universal yoga is based on a complex 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 classical static and dynamic asanas and complexes (Surya Namaskar, Chandra Namaskar, Shiva's Dance), pranayama, mantra chanting, mudras, rasas (psychoenergetic techniques for controlling auditory and visual channels), drishti.

Universal yoga does not have rigid and unchanging schemes, restrictions that practitioners are required to 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 style of yoga is Anatoly Zenchenko. "Ishvara" in 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 bottom to top - from the feet to the top of the head, controlling every part of the body. The emphasis in Ishvara yoga is on adjusting the symmetry of the body, and only after reaching a certain physical layer students move on to pranayama and meditation practices, special attention is 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 spirituality and find the "Inner Teacher", thereby forming his own individual occupation.

yoga therapy

This is a system for restoring health and preventing human diseases. Asanas and pranayamas, as well as various types of meditations, a special diet, methods of cleansing the body - shatkarma, can act as tools.

Yoga therapy as a branch of science was actively developed 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 affect much deeper therapeutic gymnastics, as they are performed at the psychophysiological level, while physical exercises are purely external in nature. Therefore, yoga therapy is also used for diseases of the 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 method of performing yoga asanas, aimed at maintaining and strengthening the health of the spine. The technological essence of the technique can be expressed in three terms: stretching, 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, an increase in elasticity and flexibility in healthy directions mobility of the vertebral joints, strengthening of the paravertebral muscles. This improves the trophism of surrounding tissues, including ligaments, muscles, and intervertebral discs. Relaxation is based on the contemplation of the state of the spine during the practice of asanas and during the period of relaxation. Focused attention and mindfulness are key to successful practice. In addition, the key exercises in the CPR technique are the coordination of asanas with breathing and the practice of kumbhakas: Sahita and Kevala.

sri sri yoga

The founder of the direction 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). Classes complement other practices and do not contradict any beliefs. The technique combines asanas, meditations and rhythmic breathing techniques proposed by Sri Sri Shankar called Sudarshan Kriya. The training is divided into basic and advanced courses. Regular practice gives steady flexibility, strengthens the body, calms the mind and develops awareness.

Swastha yoga

The soft style of hatha yoga created by A.G. Mohan, one of Sri T. Krishnamacharya's disciples. Based on yoga therapy and Ayurvedic practice. This style combines the detailed adjustment of asanas, static postures, and dynamic vinyasas (vinyasa-krama), bandhas (energy locks), and also pays special attention to compensatory postures.

Perinatal yoga

Yoga for women who are planning a pregnancy or are already expecting a baby. The practice is adapted to the period of childbirth from preparation for conception to the first months after childbirth. Francoise Friedman, a medical anthropologist at the University of Cambridge and yoga therapist, was the first specialist to pay attention in the late 70s and early 80s to the importance of not only adapting yoga practice to motherhood, but also to the need to consider this process in a complex manner. In her research, she used knowledge from medicine, obstetrics, psychology, Ayurveda, yoga and anthropological studies of the birth practices of the world. An invariable component of yoga for pregnant women is working with the muscles of the pelvic floor, which helps to prepare the birth canal. The classes pay attention to the physical, emotional and spiritual needs of a pregnant woman. Soft dynamic exercises produce a healing effect general condition mothers and children, lead to flexibility and mobility, the load is removed from the joints, and conditions with edema are relieved. Simple relaxation techniques and special breathing practices, chanting of mantras are studied, allowing a woman to control her emotions, which will undoubtedly help to go through the process of childbirth more easily.

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 pair practice that combines hatha yoga exercises, acrobatics and healing arts. In the classroom, one of the partners acts as a support, the other changes asanas right in the air.

Acro yoga can be done not only in pairs - it can be done alone or in threes. The main secret acro yoga is not about the strength of an athlete, but about the right 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 inception, acro yoga has become a favorite activity for students in North and Latin America.

Bikram yoga

The direction of Bikram yoga is the author's technique of yogi Bikram Chowdhury. 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 a high humidity of 40%. The practice consists in 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 contribute to increased sweating and the removal of toxins and toxins from the body. However this species yoga has an impressive list of contraindications.

Sama yoga

Yoga itself or yoga of the Dervishes originates in ancient Eastern teachings, based on the knowledge of yogic, Taoist, Sufi and Dhen philosophical schools. Classes follow a certain structure and consist of meditations, stretches, coordination movements, dances, lasso (special movements, meaning "the process of transformation, transformation"), relaxation. The fundamental element of practice is attention to your gestures, movements, body position, to your breathing, thoughts. Sama Yoga can be practiced by people of all ages.

Yoga in hammocks (FLY yoga or FLY YOGA)

Yoga classes are held in special hammocks attached to the ceiling or horizontal bar. Yoga in hammocks additional features perform asanas easier, such as backbends, stretches, somersaults and inverted positions. Before practicing FLY yoga, you should consult a doctor, as there are serious contraindications, in which case the practice is carried out according to individual program agreed with the instructor.

Vinyasa Flow Yoga (Vinyasa Flow Yoga)

Vinyasa flow yoga is one of the branches of hatha yoga. Vinyasa is “the connection of breath and movement”, “respiratory-motor system of exercises”, flow (flow) translated from English as “flow”, “flow”.

Vinyasa flow practice involves a smooth transition from one posture to another with the help of vinyasas (dynamic connections between asanas) connected by breathing.

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

The sequence is built in "waves", combining tension and relaxation, even the spine moves in waves. The continuity of practice brings awareness of each movement, without distraction to the mental fuss. Regular practice makes the human body stronger and younger, develops concentration, awakens the ability to control internal energy (prana).

Yantra Yoga

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

There are numerous systems of Yantra related to the various Buddhist tantric teachings, but the only system currently in use in the West is Yantra Yoga, taught since the early 1970s by the Tibetan teacher Chögyal Namkhai Norbu. In Yantra Yoga, certain movements of the body, combined with breathing and rhythm, are called yantras, which are similar to the classical asanas of hatha yoga, but the way they are performed is significantly different. One of the main points is that the very movements of the body are such that they help control the breath. Complete system Yantra yoga of Vairocana consists of 108 elements - yantras and pranayamas. There are preliminary, main and final practices in it. 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 “the king of kings”, raja or king is the mind, and the soul or atman, individual consciousness is defined as the king of kings) arose about 2000 years ago, its creator is considered Maharishi Ashtavakra, the revivalist of the practice of modern yoga master Sri Sri Anandamurthy. Training in the tradition of rajahiraja yoga is carried out by monks (acarya-sannyasins), depending on the individual characteristics of those involved. Characteristic features are the performance of asanas in a certain mode of breathing, as well as the mental repetition of the ishta-mantra (an individual mantra received from the acharya), relaxation after each asana, combining concentrations on the higher chakras (usually anahata or agya chakra).

Victor Boyko Yoga School

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

Yuddha yoga

Yuddha yoga (from the Sanskrit root "yuddh" - "foundation, foundation") - "combat yoga", an ancient Lao yoga system that came from the eastern combat system of Kung Fu. Yoga practices are 49 dynamic sets of hatha yoga exercises for the development and harmonization of all body systems, relieving stress and blocks and healing at the physical and mental level, special attention is paid to the spine and lower back, various principles of breathing (correct abdominal breathing) and meditations are applied, 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 considered to be long-term passive holding of asanas with complete relaxation. During the exercise, muscles develop and strengthen, joints remain soft and flexible, and this allows you to relax the deep layers of connective tissue. Yin yoga is like a self-administered acupuncture session. In class, sequences are also often aimed at developing certain energy channels (known in yoga as nadis, and in Chinese medicine as meridians), which helps to improve the functioning of internal organs and the immune system, as well as the emotional state.

Tripsichora yoga

A style of hatha yoga created by contemporary ballet master Edward Clarke. Tripsikhora yoga is named after the dance group of the same name, in which the founder of this yoga area practiced and led. In his practice, to train dancers, Edward used the methods of Ashtanga yoga. So formed the new kind yoga. Tripsychora yoga includes the principles of vinyasa (exercise sequences), elements of dance, and ujjayi breathing. Practices progress from simple to complex, however, a certain amount of stamina is required to complete the sequences.

Qi-Yo Multiversal yoga

A type of yoga that combined Qi Gong, Tai Chi and Balinese practices with traditional Vedic yoga. About the Qi-Yo Method: It is a form of theosophical yoga that transcends Eastern or Western spiritual practices. It is a technique of self-discovery that is neither Eastern nor Western, it is universal. Covers different forms of 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 appear.”

The technique includes a soft, but working through the whole body practice of asanas of different levels of complexity, dynamic vinyasas, pranayamas, visualizations, and work with energy flows, meditations. Much attention is paid to awareness in the flow and work with energy.

STI yoga

Ana Shane's author's technique. The style of yoga is based on cycles - "sets" of asanas aimed at working out individual groups muscles. STI yoga consists of 12 author's sequences aimed at point, injury-free work with the body: SETU BANDHA - backward bends; BALANCE - no comment; HANUMANA CYCLE - cross twine; SAMAKONA - longitudinal twine; SUPTA - lying yoga, inverted asanas; PADMA - lotus; WARRIOR - virasanas, virabhadrasanas, switching on the sensitivity of the feet; NS - lower racks, their detailed detuning; ARMUS - disclosure of the chest and shoulder; RAJAKA - lightness in backbends and flexibility in hip joints; PARIVRITA - the correct approach to twists; BUDDHA - foot behind the head.

Shadow yoga

The founder of the Shadow Yoga 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 (there are 4 in total), breathing techniques and bandhas, the body is freed from these restrictions, and the mind is freed from the layers of conditioned existence. Shadow Yoga is a synthesis of the essential techniques and exercises of traditional Hatha Yoga and the internal martial arts. It also uses the provisions of "marma-stana" (the science of 108 vital points of the body), the science of "nadis" (thin channels) and "vayu" (main winds).

Power Yoga (Power Yoga)

The founder of the style is Beryl Bender Burch. 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, which is an effective system of physical exercises and does not 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 the Pattabhi Jois methodology, this direction offers a variability of sequences, shorter sets, a somewhat simplified detuning of asanas and the absence of a bunch 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 with the use of bandhas. During the classes, kriyas and pranayamas, asanas and dynamic complexes, meditations, the Om mantra are used.

Adequate yoga

A modern method compiled by Sergei Agapkin. Adequate yoga is referred to as yoga therapy, combining traditional yoga practices and the achievements of modern medicine and science. The knowledge and experience of traditional yoga schools are 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 building swastha yoga complexes by A.G. Mohana, a wide arsenal of dynamic practices of the D. Brahmachari tradition and relaxation practices. 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”, “without breathing”) is a modern training system that combines ancient yoga techniques, qigong, various sports and fitness training, as well as training methods for freedivers - deep divers while holding their breath. It is the systemic breath holding and attention control when performing asanas that are characteristic of this modern style yoga.

Kaula yoga

Method of Ilya Dunaevsky. Kaula yoga is a modern type of yoga developed on the basis of Eastern schools of yoga and modern developments of Western science. Classes are divided into levels, they combine soft dynamic practices of asanas and vinyasas, long static holdings of energy locks, full yogic breathing, yantra, mantra and gong meditation practices, free shamanic dances.

aishwara yoga

Aishwara yoga (translated from Sanskrit "divine yoga") is a discipline transmitted by Sri Tathata. Group complex practice, consisting of asanas, pranayamas, meditation, chanting mantras and bhajans. Aishvara yoga is the path of Raja yoga, which has chosen as its tool for knowing oneself control and mental discipline from hatha yoga - concentration and introspection.

Free yoga (Yoga Freedom)

The author's method of Lyudmila Krivtsova. Free yoga is an integrated approach and method of working with the body and spirit, combining different practices of single, couple yoga, wave gymnastics, as well as including elements of dance, contact improvisation, kundalini yoga and others. Exercises are aimed at developing sensitivity and flexibility, allowing you to easily and quickly relieve tension in the body.

open yoga

The style of the Open Yoga School is based on a unique approach - to help people find their own way to the correct implementation of 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 an 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, visualization yoga, meditation. During the performance, the instructor helps to find a position that allows you to relax as much as possible and experience the joy of yoga practice. This is the position that gives the most pleasure. Ascetics are not allowed.

Morning. In the bathroom there was a cool rain from the shower. The body is refreshed. The body is awake. Awakening is more than getting up. Awakening 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 mode of passion think that the more and more intense they do the exercises, the better the result will be. Yes, the result will be, but for how long and will it give real happiness? Gymnastics in the mode of goodness does not consist in the number of exercises performed, but in achieving peace, happiness, balance. Exhausting yourself, you will not add health. Health requires good inner concentration and love for your body. Muscles, joints, spine should be taken under internal control. The goal is to help the Unconscious to properly organize the work of the body, to show love and care for each organ.

Sluggish performance of exercises does not give results. If a person constantly strives for rest, enjoyment, then the number of material needs increases, consciousness decreases. The number of manifestations of bad qualities of character is increasing. 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 right way. When a person lives in tension, it is difficult for him to relax, it is difficult to fall asleep, he wants to smoke. Under stress, it is necessary to do static exercises: freeze in fixed poses for a long time, until the body adapts to the pose, lightness appears in the body, and then lightness in the mind.

A few simple rules. If the pressure rises up, then it is better for a person to do flexion exercises. Better to have your head on the floor. Perfect option- this is a birch and a pose of a plow. If the pressure drops, then it is better for a person to do extension exercises: a bridge, back bends and other exercises. If a person has a fever in the body, then it is necessary to engage in static exercises along with breathing exercises. Static exercises contribute to the removal of heat from the depths of the body.

Static exercises won't hurt anyone. They improve health. At the same time, it is also necessary to perform dynamic exercises. Dynamic exercises are needed in order to live, for tone, for charging, so that the body is efficient and enduring. Men are good at doing them with weight, and women are good at doing them with some kind of object, such as a hoop or jump ropes. Dynamic exercises reduce body weight.

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

Dynamic exercises mean quick movements and quick and intensive processes in the body, static means slow movements and deep internal processes.

Dream

The longest static exercise, occupying a third of our lives, is sleep. The posture in a dream affects the body more than any exercise. A suboptimal posture overloads individual organs, muscles, and the spine. Once my relative came to me and complained of severe pain in the neck, lasting for quite a long time. What only doctors did not advise him: ointments, pills, massages. Sense - zero. His neck problems ended the moment I saw him sleep. In this position, the neck simply could not help but hurt.

What is the best way to sleep? Most useful - on the side with slightly tucked-in legs, hands under the head and instead of a pillow - a small roller. The bed is neither hard nor soft. Sleeping on the right side protects the stomach from getting into it through a loosely closed pylorus of bile, corroding its mucous membrane. Sleeping on the right side also gives the greatest freedom to the work of the heart. Try to find out how you sleep. Ask your loved ones. Ask to be removed. Analyze your posture for biomechanical effects on organs. What gives you the posture of your sleep in life?

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

After spending a third of the day to stay in an intricate position, the body must be brought to life - stretch what is stale, clean 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 complex 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 is engaged in devotional service most of the time, and is so absorbed in the desire to satisfy the object of his attention that he forgets about himself. By reading this text, you are now practicing health yoga. In other words, someone sits at work 8 hours a day, someone studies books for 8 hours, and someone loves 8 hours a day. And each yoga has its own rules, exercises, recommendations for 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 the enterprise or, on the contrary, super-success will not break 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 embarks on the path of yoga will surely achieve success. If we started practicing health yoga, then we will definitely achieve a state of health. Look at yourself mentally. I am healthy, happy, beautiful, kind, smart, joyful, smiling, heroic, delightful, attractive, pleasing, giving, captivating, brave, strong. I am a healthy man, or I am a healthy woman!

What is generally understood by yoga is called hatha yoga, or the yoga of the moon and the sun. The sun gives energy to all living beings on Earth. The moon in astrology is a planet that gives peace, relaxation. The moon in nature controls the movement of water, the tides, and this affects many processes in the human body, consisting of two-thirds of the 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 tribute 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, liberates it, as a result of which the nerve channels are liberated, the internal organs rise to their comfortable places, and diseases associated with body clamps go away.

How should you do the exercises? You need to get into an asana, translated into Russian - into a position. Consciousness and body should be 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. We mentally control all the processes in the body. Breathing evenly through the nose. We continue to stay in the asana, we are 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, stresses and inner suffering. Fate clears. The ability to endure discomfort strengthens the spirit. This is a very useful austerity. We are capable of achieving more. Every minute we become stronger and stronger. We are able to easily endure life's difficulties and hardships. 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 a great inner strength for this. The universe is giving us a lesson on how to be happy. The Universe guides our souls, prepares them for a better life. We must obey the lessons of fate and change our inner desires, move from false egoism to the realization of life as an activity for the benefit of all living beings.

What is our body? It is matter that is controlled by the spirit. Matter is trying to take the soul into captivity, to close 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, sacrifice, service. Yoga is one of the paths that teaches how to come to happiness, to overcome the influence of material desires. Let's get on this path.

We have already completed one exercise in the Charging lesson. It's called Sun Salutation. Different yoga teachers do it differently. Some do the exercise slowly, some intensely, there are many variations and complications. I had a very good teacher who did it with great love and always said that the guarantee of health is spinal sprain. Stretch 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 the correct performance of static exercises is breathing through the nose. Breathing should be calm. If you feel like breathing through your mouth, then you are overexerting yourself. Reduce load. Control the calmness of breathing, adjust to its rhythm.

To those who have decided to seriously engage in hatha yoga, I want to say my favorite phrase from the movie Star Wars: "May the Force be with you!" The feeling of strength will surely appear soon.

soaring eagle

Let's repeat the "sun salutation" from the Exercise chapter. And as an addition, to give tone in the morning, let's stay a "soaring eagle". Stand up straight, straighten your back and tilt your head as far back as possible. Fan out your fingers. Pull your arms back and to the sides, raise your arms up behind you. Pull the brushes as far back as possible from the forearm. Take a deep breath and hold your breath. Rise up on your toes and stand for 5 to 30 seconds. With an energetic exhalation, lower yourself, dropping your hands down and freeing your head and back (3-5 times).

Lotus position

The lotus has a very important meaning in Eastern culture. The lotus is not only extraordinarily beautiful, it is not yet wetted by water. This is a very successful symbol of the spiritual life. The lotus personifies the beauty of the spiritual world and non-attachment to the ocean of material desires and desires to enjoy the results of one's activities.

The lotus position is sitting cross-legged with the feet on the hips. The lotus position is the main posture for meditation (thinking) in yoga. This is the most comfortable sitting position because the pelvis is spread apart and the pressure is evenly distributed on 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, more evenly distributed. And in the lotus position, the pressure is even less. Sit at every opportunity in the lotus position and, for example, meditate on the energy centers described in the Meditation lesson. The lotus position also improves digestion.

Starting position - sit up straight, with your spine extended upwards. Bending the right leg at the knee, take the foot with your hands, and put it on the left thigh, turning the sole up. Press your right knee to the floor. Then bend the left leg at the knee, take the foot, and place it on the 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 a 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 bounces back. Do this in quick, forward motions so that the bent knee resembles a butterfly's wing. This exercise will stretch and make the ligaments and muscles more elastic and help you gradually master the lotus position. First swing your left knee, then switch legs and swing your right. You can put your foot not to the thigh, but on it and swing the knee until the leg feels comfortable.

Knee pain contributes to the burning of negative vital energy. Overcoming themselves, intensify positive traits character. 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 interferes with concentration, connect the index finger and thumb together on each hand. The rest of the fingers are straight, palms up. Put your hands on your knees. This finger position enhances concentration.

A gentle option is to place only one leg in the lotus position. Place a folded blanket under you to lift your hips. Keep your back straight, if necessary, supporting yourself with your fingers on the floor.

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

child 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 the negative vital energy.

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

Posture eliminates headache, neck and chest pain. Relaxes the pelvic floor, hips and lower back. Stretches the ankles, knees and hips. Relaxes the upper back. Calms the mind, relieves stress, reduces fatigue.

Being a child is so great!

And now we will perform a whole complex of poses.

Gentle Yoga Complex

1. " abandoned body» with support. Relaxed lying on your back. This pose has a name “corpse pose”, but I don’t like it, since the soul, in theory, is eternal. The soul organizes matter into a body, and then, when the body is destroyed, leaves it to form a new body in accordance with the desires of the soul. Sit on the floor, stretch your legs and place your hands on the sides of the body. Place a bolster under your knees to support your lower back. Lower your back to the floor, supporting yourself with your hands. Lie down, relax your legs and let your feet drop freely to the sides. Move your arms slightly away from the sides of your body with your palms up. Place the backs of your shoulders on the floor. Straighten your chest. Let your palms feel space and warmth. Relax all the muscles in your face and jaw. Relax completely. Leave the body with thoughts. Fly. See how the 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 temple body into the lotus position. Check the purity and fullness 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'm beautiful or beautiful. Belly – I love daily activities. I am filled with life. The heart is 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. The top of the head - I'm just a piece of the vast universe in which everything is interconnected. I wish everyone happiness! When you reach the top of your head, establish and feel the connection with the Universe.

3. Turns of the body in the lotus position. Start turning from the center of the pelvis, turn the chest, then the shoulders in a spiral, at the last stage, turn the head and look back. In reverse order, turn around to the starting position and start turning in the other direction. Look around the world around you. Everything around you is 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 the lotus position. Cover your face with your elbows and place them on the floor, a chair, or other support, as best you can. Smile and feel that the world is safe, and everything in it is aimed at your development, so that 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 continue to develop."

5. Standing bow. Get up. Spread your toes apart, rest on the floor with all four points of your feet and take your hips slightly back. Press your leg muscles firmly against each other. Lower your elbows covering your face back into a chair. Keep your legs straight and your lower back arched. If flexibility allows, then press your hands to your calves and try to press your head to your legs. Allow all negative energy to flow down into the earth. Strengthens feet, knees and hips. Improves the functioning of the digestive and reproductive systems. The muscles of the hips and groin are liberated. The nervous system calms down. Head down poses relieve long-term life stresses that seem to come from nowhere, stresses according to Saturn (according to fate). The purpose of such stresses is to make a person realize his place in life and the laws of the Universe.

6. Take a "child's pose" supported by a pillow and accept the laws of the universe as your protection. By following the laws of the universe and improving your character traits, you are on the path to achieving unlimited happiness. You are a child in the hands of loving parents. Listen to them.

7. Bridge Pose with Support. Opening of the heart. Sit at the junction of two beddings or bedspreads laid close together. Rest on your hands and begin to slowly lower your body onto the mat. Place your hands along the body. Lower your shoulders, head and neck to the floor. Relax the muscles in your face, jaw, and eyes. Rest 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 the breath. Do it slowly. Repeat "I wish everyone happiness!" Feel how, as you inhale, the energy of happiness flows into your body and spreads throughout the body.

8. Lying down, bend your knees and put them on your side. Turn your head sideways to the other side. Push off with your hands from the floor, as if trying to rid your body of gravity. Relax. Let the energy flow into the floor. Then do the same on the other side. Twisting the lower back and kneading the internal organs, harmonize the energy, make its flow in the body smooth and confident.

9. Do it birch or put your feet up along the wall, put your hands along the 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". For this pose, you will need a belt or something to hold your legs in place. Place a large pillow under your back. The pelvis is on the floor. To facilitate the posture, you can place two other bedding along the edges from the knees. Bring your feet together and let your knees move freely to the sides. Wrap the strap around your lower back from below, then up through your hips and under your feet so that your feet can rest and pull on the strap. Stretch the strap so that it comfortably supports the sacrum. Get comfortable on the cushion. Put a roller under your neck and put a veil over your eyes. Relax your arms and place them at your sides, palms up. Let your shoulders relax freely. Expand your chest and heart. Relax. Breathe slowly and evenly. If there is no belt at hand, then rest your toes against the obstacle. Swing your knees slowly up and down - flutter like a butterfly over a gently rippling ocean.

11. End the cycle with the abandoned body pose.

There are many poses in yoga. There are also many sets of exercises. I recommend signing up for the nearest yoga club for a deeper awareness of the practice of static exercises. A big plus is that it is more interesting and pleasant to work in a group, 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 muscle and ligaments you control in the exercise, the more correctly you perform it. While in the pose, think about what else you can pull and strain, what is not yet involved in your body.

tree pose

Pose, standing on one leg, on the development of balance. Stand straight and upright. Hang on a mental thread attached to the top of your head. Spread your toes to the sides and rest on the floor with four points of the foot. Let mental powerful roots deep into the earth. Inhale and stretch your muscles up from the feet to the center of the pelvis, and firmly press the legs together. Inhale and bend your right leg. Place the foot of your right foot on the inside of your left thigh. Feel the thigh with your foot. Bring the palms of your hands together at heart levels. Inhale and stretch your arms up with folded palms together. These are branches directed towards the sun. Reach for the sun properly. Look straight ahead. Try to stay in this position for a few breaths. Lower your arms and legs at the same time. Repeat with the other leg. In a gentle version, you can raise your leg only to the level of the ankle. Exercise exerts mass useful influence on health, in particular, lengthens the spine and improves blood circulation.

Pose war

Stand up straight, upright. Hang mentally the top of your head on a thread. Put your hands on your belt like a warrior. step right foot forward one full step without tension. Turn the heel of your left foot slightly inward. Exhale and bend your right knee to a 90 degree angle. Raise your hands high into the sky with your fingers outstretched. Stretch upward, tensing your fingertips, arm muscles, and left leg. Pull your tailbone down, stretching your entire body. Plant your feet into the floor. Stay in this position for a few breaths. Inhale, straighten your front leg and stand up. Repeat on the other side.

birch

I want to say that the “birch” pose inspires me a lot in life. This posture helped in a difficult life situation to relieve internal stress. I once was under severe stress at work. For two whole months I could not relax internally, and the situation continued to be tense. All the time I thought about work, about how bad everything in life is. Having made the “birch tree”, literally in one minute the stress began to recede from consciousness and I was finally able to feel free for the first time in two months. For me it was quite amazing.

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

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 embarks on the path of yoga has already achieved everything. Let's strengthen our connection to future health with the help of techniques to work with the unconscious.

Walking in time

Based on the book by Sergey Viktorovich Kovalev "Healing with the help of NLP",

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

Move into the future. You are in excellent health. Look at your past. Wow! What was I and what have I become?

I'm sure you know what to do to be healthy. After all, the body says it all the time. See from the future image of health how you are moving towards it along the time line. Answer the questions: “How did I achieve success? What steps did I take?

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

Feel the confidence in success growing!

The connection with the image of health has been strengthened. This is how we feel the benefits of time travel.

Yoga of the Unconscious

Moving towards a health image is a process that, like any process, can come and go for no apparent reason. Well, the Unconscious does not want to move on. What to do? To do this, answer a series of questions. The questions are chosen specially for the Consciousness to explain 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 did not expect from it. For example, overtrain to the point of exhaustion, start taking strong drugs with a bunch of side effects or get sick with something else, so to speak, to drive out the disease by the disease. Consider questions carefully.

1. How can I become and be healthy? (Describe how to implement).

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

3. With whom can I work on health? With whom can I not work on health? Describe people.

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

5. Do I have unwanted sensations at the thought of 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 have hopelessness, helplessness, undeserved health? Do I have patterns of behavior that I have never looked at critically and comprehensively when I say to others: “I am right, because this is how it should be”? Describe the ideas fixed in your head.

7. Is there something or someone holding me back from being healthy? Why didn't I reach this state sooner? Describe blocking.

8. What do I need to get healthy? Describe everything 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 get healthy? 3) What will not happen if you do not become healthy? 4) What will not happen if you do not become healthy?

10. How will I know that I have reached the health status? Describe everything that comes to mind.

Talk about health with someone who is kind to you, or at the very least, to yourself.

Exercise. I write in a notebook a plan for achieving an image of health. A lot of things will have to be done. This process is stepwise and sequential. Until I plan myself to take just one step. I formulate a mini-outcome of this step (for example, getting up at 5 am for the first time in my life to meditate). Next, I will clarify the mini-result for myself in order to get a clear, clear and acceptable image of its achievement for my Unconscious. I write an action plan to achieve this mini-outcome. I will write the next step after achieving this mini-result.

Result. What I want?

Signs. How will I know that I have achieved a result?

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 test your readiness to achieve the goal. The technique of H. Bremer and H. Kongsbach "self-esteem and the development of persuasion", improved by S.V. Kovalev.

Exercise. I lay a sheet of A4 vertically and write my goal at the top of the sheet: “My goal: ...”. I draw 5 horizontal segments on 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 extent to which I agree with judgments related to the achievement of my goal. The assessment will be done by my hand.

I write near the segments

1. My goal is desirable and worth it.

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 put my hand in the center of the first line at a score of 3. I calmly read the first statement. To what extent do I agree with this statement? I am relaxed. I freed my mind. My hand itself can move along the segment to the left and right, I only help it a little. I don't use my mind to evaluate. Only my Unconscious controls the hand. Is score 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 position with a score below 4, then we will continue to work with this provision. Repeat the position 9 times, each time adding the next judgment from the following and what spontaneously appeared behind it. Try to be sincere and be sure to process the “surfaced” doubts and objections with reasonable arguments. When you're done, do the 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 reach 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 start enjoying the views of the surroundings with the Conscious part, while the Unconscious mind does the work of achieving the image of health.

Surely there is no such person who would not have 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 into the world from the mysterious, mysterious India, and in fact, as you know, this particular country brings health not only to the body, but also to the soul of a person, so you should be aware and understand this .

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

Speaking in general about yoga, of course, it should be understood 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, yoga is different in that it makes you rethink not only life principles, but also habits. If you want to practice 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, if you wish to do the same, then you should know that for you it will become a simple gymnastics and nothing more, therefore it will not be able to bring the proper effect. In this case, yoga will be a complex of various exercises designed to improve health, normalize the work 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 the Indian seals, you can see images of figures in yoga meditation postures.

Despite all the advantages that yoga has, nevertheless, many people do not know what benefits it brings, and 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 can 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 heals all body systems, and these are not empty words. Of course, you should practice regularly in order to achieve some results, and the effect, in this case, you yourself will begin to notice how the body becomes flexible, plastic.

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

Contraindications for yoga

You need to understand that yoga can really be practiced by all those who wish 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 and harm to your health.

1. For example, it is strictly forbidden to practice yoga with certain mental disorders, this includes schizophrenia, certain exacerbations of diseases of the internal organs, so it is worth considering this;
2. If you are faced with such a problem as arterial, intracranial pressure, then you should forget about such activities, you may also have various heart diseases;
3. You can not do yoga and in the presence of inguinal hernia;
4. In the case of certain heart diseases, especially after a heart attack;
5. It is impossible not to add here the diseases of the joints, various injuries of the spine, oncological diseases;
6. If certain operations were carried out, then such activities should be abandoned;
7. Accordingly, this must be done with the flu, colds, and fever.

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

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

In addition to the above, it is important not to forget that yoga should be done strictly with empty stomach, or, a few hours after eating, you can perform special exercises, both on a slippery rug and 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, concentration, which means that external sound sources should be turned off accordingly.

At the moment when you begin to perform certain exercises, you will definitely need to concentrate on the body, completely relax, forgetting about all those 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 breath, exhalation, which is important.

After all, exclusively correct breathing it will be possible to properly relax the body, calm the mind, so do not forget about it, this is the main secret, the effectiveness of such exercises.

What not to do while doing yoga?

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

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, and even if they are not performed quite correctly. Of course, you should not rush, try to tune in exclusively to the sensations of your body, doing the exercises gradually.

To perform this exercise as efficiently and correctly as possible, you need to stand straight, while inhaling, slowly raise your arms, stretching them up as far as you can. After the manipulations, even hands should be taken back behind the head, this will allow you to fully open the chest. To enhance the effect, you need to raise bent leg placing her foot on her thigh. Such an exercise is effective and useful, because it gives a graceful posture, moreover, it seriously strengthens the spinal column.

Can be done next exercise, which is called - the pose of the child. 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. Such an exercise is necessary, effective, because it will relax your tight muscles, relieving tension from the neck.

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

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

For execution this exercise, you need to lie on your stomach, taking yourself by both ankles, while inhaling, simultaneously raising both the upper and lower half of your torso. The exercise is effective, as it will allow you to make your back straight, arms slender, so it is impossible not to appreciate it.

It is important not to forget that practice yoga at home, it is natural to perform certain exercises thoughtfully, leisurely, this is the most important thing. Only in this case, there is a great opportunity to feel your every movement as efficiently as possible, enjoying it to the fullest.

Of course, one should never forget about thoughts when doing such exercises, this is due to the fact that they will allow you to relax, distract from certain problems, making yourself much better than yesterday.

If something is not clear, then you can always watch videos teaching these exercises that will help you not to make mistakes. Thus, after a while, you will remember all these exercises by heart, respectively, you will be able to perform them without much effort, difficulties and difficulties.

Conclusion

Now you understand for yourself that yoga is really a complex of serious, effective and safe exercise, allowing 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 minus of yoga is various spiritual practices that often lead to spiritual problems.