Hatha Yoga , Raja Yoga basics
Despite the fact that hatha yoga is quite popular in our country, its physiological effect on the organism studied enough yet.It is likely that the range of its influence is very wide - as a result of the variety of the means.
Hatha yoga - is an integral part of Indian yoga, which includes a system of physical exercises aimed at improving the human body and functions of internal organs.It consists of static postures (asanas), breathing exercises and elements psychoregulation.
Effect on body postures depends on at least two factors: the strong stretching of nerve trunks and muscle receptors, increase blood flow in a specific organ (or organs) as a result of changes in body position.
When excited by receptors there is a strong flow of impulses in the central nervous system, stimulating the activity of the corresponding nerve centers and organs.The position Sirshasana (Headstand) increases blood flow to the brain, in the pose of "lotus" - to the pelvic organs.
Execution of special breathing exercises (c
Savasana ( "dead pose") with complete muscle relaxation and immersion in a drowsy state is used for a rapid and complete recovery of the body after strong muscular tensions in static poses.
stimulation of regenerative processes and increase the efficiency of rest is due to the decrease in the flow of impulses from the muscles relaxed in the CNS, as well as enhance blood flow to the working muscle groups.
In recent years, new data that during the relaxation time (as well as in the process of muscle activity) in the blood stand out endorphins resulting in improved mood and removed emotional stress - the most important factor neutralizing psychological stress.
Dynamic observation of the young people involved in hatha yoga, found a number of positive changes in the body.
example, decreased heart rate and blood pressure at rest, an increase in lung capacity, and an increase in blood hemoglobin and red blood cells and the delay time of respiration.In most indicators increased flexibility.A noticeable increase aerobic capacity and level of physical performance were observed.
As recent studies have shown positive effects of yoga on patients with bronchial asthma and hypertension (controlled breathing techniques and psycho-regulation), as well as the marked decrease in blood clotting and increase exercise tolerance.
However, hatha yoga, apparently, can not act as a sufficiently effective means of self-health, as it does not lead to an increase in aerobic capacity and level of physical performance.
It should also be noted that the employment system, which gives positive results in the Indian context, can not be mechanically transferred to our environment with adverse environmental conditions, intense pace of life, lack of free time and a lack of skilled trainers.
Hatha yoga requires performing asanas early in the morning in the open air (in the park, in the woods, by the sea), and after the obligatory classes complete relaxation (relaxation) for at least 15-20 minutes.All this is difficult to implement in today's society.
However, hatha yoga can be used in improving physical training.For example, successfully used exercises such as abdominal and full breath of yogis, autogenous training (which, essentially, is a variant of the "dead pose"), some of flexibility exercises ( "plow", and others.), Care of the body elements and the power, and so on. d.
civilized people today are so accustomed to an unnatural diet that abnormal seem normal to him.
Yoga has always stood for a natural, naturopathic nutrition, claiming that food should not be a delight.
According to the teachings of the ancient yogis, no animal, thirsty, will not drink beer, wine, sweet (industrially processed) juices, and feeling hungry, will not be filled with cakes, smoked, salted and pr.
own experience we knowthat only clean water quenches thirst, but a simple natural food - hunger.
A person must be a natural, normal feelings of hunger, rather than refined gourmet appetite.However, zakarmlivaya children whose parents are killed in them a healthy hunger.Children get used to eat without being hungry, and eat just to have fun.
Look at the people around you.They are almost constantly chew.Can the digestive organs with the function normally?
People are constantly cooled or heated foods, especially beverages.
cold or overheated food and drink bring great harm to health.
first affected teeth (enamel deteriorates, cracks, decay occurs).Then violated the sensitivity of language, lost touch, taste disappear.As a result, may appear diseases of the esophagus, stomach, liver, gall bladder.
Is the animal will drink or eat frozen or very hot food?Yoga teaches us to live in harmony with nature.
Do not wait for alarm, let us begin to consciously and conscientiously learn to live in harmony with the world around us and ourselves.One of the ways to success - a rational, natural nutrition.
Yoga firmly believe that the need to "win" the appetite.They learn only when you experience the natural feeling of hunger, chew your food as much as possible, to swallow only pulverized, moistened with saliva profusely food mass.
According to their theory, vegetables, fruits, milk, dairy products and honey are full of prana needed to maintain health, vitality.A nose Prana enters the body from the air through the mouth - from food.
Here are some yoga tips on nutrition:
1. Turn on the menu, mostly natural foods - vegetables, milk and dairy products, vegetable oil, honey, nuts.You can eat and meat - it is no strict prohibition, but it should not prevail in your diet.
desirable to include in the diet more onions and garlic.Garlic is recommended by yogis as a rejuvenator.
2. The amount of food must comply with the body's needs.Do not overeat!
3. When he came home from work, before you sit down, relax for 10-15 minutes.If you are irritated, angry, in any case, do not start there in such a state: prana absorbed from food, will only strengthen your irritation or anger.
your meal is better to start in a good mood, a sense of gratitude to fate, to send you food.
Then with prana multiply your mental, physical and spiritual strength.
According to ancient Indian legend, every person for life is defined measure of food.And the food is more economical in the person, the longer it will live.
Most people are constantly experiencing some anxiety, not with his eyes closed, fixed position and remain there still or focus on something specific (even for a short time).Exercises and postures associated with concentration and relaxation, will help you find peace, moderation in yourself.
Eventually you will reach a level of fitness, in which at any time can easily cause a state of complete rest.This will allow you, in many situations, to refrain from excessive emotional reactions.Systematic exercises concentration and relaxation, you can achieve that peace of mind, balance will be personality traits.
Thus is formed a steady, calm nature.Thus is formed a relaxed attitude to eating.
Holiday for the senses
How often do we complain of fatigue, talking about wanting to relax.But few people can explain intelligibly what is a vacation for him.
Yoga, having amazing capacity for work, never speak about the rest.Apparently, because the rest in the form of relaxation - an indispensable part of all yoga.
People often do not need physical rest and emotional.The most familiar form of this holiday - a dream.In the dream, there is a natural relaxation.But there are also painful phenomena of this kind - for example, fainting.This unconscious relaxation, when the emotional overload or serious illness in the critical moment triggered a defensive reaction of the organism, "turn off" consciousness.
Alas, irritability and neuroses of our time are born before the baby, so the art of relaxation and the ability to recover from, both physical and mental, all vital.
Relaxation in hatha yoga - a conscious relaxation.For this is the pose Savasana.Savasana can replace sleep, but is not intended to sleep, so you should make some effort to overcome the desire to sleep in this position (be careful not to lose control of consciousness - thought to hold particular muscle relaxant).
position of the body when Shavasana
This is the best way to relax.At first glance, posture is easy, but to achieve complete relaxation modern man is not easy.Mastering Shavasana require from you a lot of patience, time (it must perform every day 2-3 times, until you learn to relax for 3-5 minutes).But the benefits of this pose is very high, because learning how to relax, you dramatically increase the effect of all asanas.
Some experts even believe that without this relaxation of hatha yoga are effective only ten percent, and under heavy loads - are harmful.
Shavasana can be performed at any age.this posture is not a contraindication.In addition, it relieves fatigue, this asana helps to fall asleep in any situation (it is recommended to perform at bedtime instead of receiving sleeping pills), to cope with stress, rest for 20 minutes as well as during a night's sleep.This is one of the main asanas, and wielding it can already identify themselves as yogis.
Before relaxation exercises, we define the "relaxation zone" - mentally divide your body vertically (right and left hand side) and horizontal (bottom,
average, the upper zone).Relaxation must be carried out from bottom to top and from right to left (for left-handers - left to right):
1. Stop (right - left).2. The Shins (right - left).
3. Hips (right - left).
4. The abdominal muscles (the most "naughty", they are difficult to separate into right and left).
5. Hands (right - left).
6. Forearm (right - left).
7. Shoulder (right - left).
8. chest muscles (right - left).
9. neck muscles (right - left).
10. The muscles of the face (right - left).
11. Ears (right - left).
12. The muscles of the head (right - left).Relaxation exercises will be given in ascending order of difficulty.Not having mastered any exercise to the next move does not make sense.But before you relax, you have to strain muscles.Voltage is the case of three degrees: mild, moderate and severe.
Exercise 1. IP -. Savasana.Deep breath.Hold your breath for 3-4 seconds.Then - exhale through the mouth;air "flows" from the lungs slowly and calmly.
On the exhale, you should feel the air go out of your energy, will, fatigue and anxiety.Your feelings: inertia, passivity, lack of "muscular sensations."
After that, take a deep breath, relax, breath and repeat the whole exercise again.
Exercise 2. IP -. The same.Take a deep breath with the voltage across the musculoskeletal system (mild).Then sharply relax all muscle groups while you exhale through your mouth.
Perform this exercise with moderate stress and relax.
If the average degree of tension you feel discomfort or cramping, it means that your muscles are not ready for such a degree of tension.Then follow this exercise with only mild stresses, increasing it gradually - from class to class.
Exercise 3. Running as Exercise 2. But relaxation and breath are produced at a very slow pace.
Exercise 4. I. n. ~ Same.Deep breath and smooth.Breathing not delay, because muscle tension and relaxation will be much longer than in previous exercises.Exhalation.
While this exercise is similar to Exercise 1 (except for breath).So your muscles are already prepared for more difficult relaxation.Came to him.Alternately tense and relax the muscles of the scheme from bottom to top and from right to left, first right, then left leg, stomach muscles;right, then the left arm, the chest muscles, shoulders, neck, face, head.
Mance gradual relaxation, try to stretch all muscle groups at the same time, deep breathing at the same time.Then relax, relax.
Repeat the whole exercise again, straining and relaxing consciously measured rhythm.
Exercise 5. This exercise is similar to the previous one.But the tension and relaxation, and exhale while relaxing run at a slow pace.You should start with a low degree of tension, gradually increasing it to a great extent.
development time of this exercise is not limited.
finished this exercise, 5-7 minutes rest in Shavasana.
Essentials of Raja Yoga
Many childhood accustomed to only pay attention to what is around us, and very seldom that within us.In order to concentrate the mind within itself, to concentrate the spiritual forces, try to know your own nature, we turn to raja yoga.
Knowledge itself can not be achieved without concentration.According to ancient Indian teachings, the greater the concentration, the greater the energy nature gives to man for self-expression.This is the secret of raja yoga.
In the outside world it is easier to focus than the domestic.After all, in the second case, consciousness itself is the object of knowledge.
However, the human mind is capable of taking part in what is happening around, to watch from it.For example, I'm talking to you, but at the same time as if I look at myself, for you, in our conversation from the outside, as the face of outsiders.Or this: you work while thinking about something else, that is your mind, the hoof, and is involved in what you are doing and that
think.Thus, the concentrated mind penetrate into its own, most secret recesses.
One of the main features of raja yoga is that it never asks us, we are believers or atheists, and what kind of faith we profess.We
- intelligent beings, and this is enough for Raja Yoga.
According to the teachings of yogis, people are not sensitive enough to capture all the subtle changes that occur in their bodies.Learn about internal processes can only be paying your consciousness inward, making yourself more receptive and sensitive.
Indian proverb says: "Do not believe anything, what do not make.Truth needs no props. "
Raja Yoga requires a person known training and has its own method of study.
controlling the breath (prana), we are slowly but consciously penetrate into your body and thus learn how to manage them.
Since saturation of Prana - a complex phenomenon, it requires daily exercise and persistent.Yoga is recommended to carry out such write down twice a day.
In addition, one of the requirements of raja yoga - the strict regime throughout.In particular this applies to food.
«should eat such food, which makes the mind clear", - stated in the glad-yoga.
Go to the zoo and you will immediately see a visual aid for a balanced diet.
Elephants, these huge herbivores, calm and gentle.Going to the same cell predators - lions and tigers - you will notice they are restless and nervous.
This simple observation will reveal that the food of different origins (plant and animal, as in our example) is reflected in the character, the habits, the behavior of animals.
Vegetarianism, naturopathy should be possible basis for food everyone who practices yoga.