Ashtanga-vinyasa-yoga — for exacting to"

The yoga has a set of the directions, and each of them is allocated with the features. But they are united that they give to the person the chance to seize the body, to subordinate to themselves reason and to reach full harmony with the inner world.

Value of the concept "vinyas"

Ashtanga-vinyasa-yoga — one of the modern systems of Hatha yoga combining various philosophical beginnings. To understand, what is it and for what it is necessary, we will deal with each its component. Vinyasa is a consecutive complex of movements directed to management of vital energy (pranayam), deduction of attention (drishta) that leads to preservation of a dhyana. The Ashtanga is one of types of yogas, classical, or eight-step.

History of emergence and orientation of school

Pattabkhi Joyce is considered the founder of school of Ashtanga-vinyasa-yogi. He headed institute of yoga of this type in one of the cities of India. After its leaving in another world, in 2009, Joyce's business was continued by his grandson Sharat Rangasvami. Strengthening of a body, development of flexibility, physical and mental stability was the purpose of this direction of yoga. Usually by such technique trained soldiers.

Whether you know? Sri Krishnamacharya was Pattabkhi Joyce's teacher well-known yogin. And he studied the craft 30 years.

What does practice consist of?

Not only poses enter any yogichesky practice. It both technology of breath, and the correct combination of each position, and concentration on each action.

Correct breath

To reach necessary harmony with a body, it is necessary to breathe correctly. Make a breath and an exhalation evenly, they have to be approximately identical on duration. Than longer you carry out exercise, that duration and intensity of breath becomes more. It directly has to depend on intensity of performance of exercise. When you learn to breathe exactly and slowly, it will designate that you achieved certain success in studying elements of Ashtangi-vinyasy-yogi.

Performance of a bandha

Development of a bandha ("locks") is aimed at an unblocking of a prana and the direction it to power channels. One of basic "locks" is a mule of a bandh — tension of anal muscles, concentration on the lower chakra. During exercise performance the pupil learns subtleties of the direction of energy from the lower point of a body to top. Following "lock" — Jalandhar a bandha. It is directed to a throat zone and obliged not to allow a prana exit from a body. Practicing strains throat muscles, presses a chin to a breast and holds respiratory process. Last "lock" — an uddiyana of a bandh. It is aimed at a belly zone. By means of it learn to concentrate a prana in the central part of a body and evenly to distribute it in this zone.

Attention points when performing asanas

Concentration of attention during performance of exercises is very important. Is responsible for it drisht — a peculiar equipment of concentration of attention. There are eight objects on which yogin has to concentrate a look during performance of asanas of a certain type:

1. Nasagra — on a nose tip.
2. Bkhrumadhya — on a point mezhbrovya ("the third eye").
3. Nabi-chakra — on a navel.
4. Hastagra — on fingers of hands.
5. Padhayoragra — on thumbs of legs.
6. Parshva — to the right, to the left.
7. Angushtamadhya — on a palm.
8. Urdhva (Antara) — up, into the sky.

Drishti promote disposal of excess thoughts, give tranquility and concentration. At the correct approach to development the practician of yoga the pupil will be able to open a way to the dharena and the dhena (following practicians).

Preservation of a dhyana

Dhyana means special focus of reason on a contemplation subject. It helps to reach calm of consciousness, and at the highest level of concentration leads even to short-term loss of mental activity. Before yogin reaches a dhyana, he meditates. Being given completely meditations, the person does not understand any more what he does now but only realizes the existence and subject to meditation.

Who will suit such type of yoga

Any young man with excellent physical health can if desired begin to master an ashtanga to the yogi. It is not recommended to read studying subtleties of science of subjects who had spine injuries or serious problems with health. An ashtanga of the yogi — it is heavy as even at the first level from the pupil the good physical training and flexibility of a body is required.

Learn as it is correct to do an asana "a dog by a muzzle down".

How it is correct to begin to be engaged in practice?

As well as at development of any fitness exercises, at the beginning of studying practice of ashtanga-yoga it is necessary to acquire some nuances which I will help to approach business more consciously:

1. We do everything slowly. We do not hurry to remember quicker all poses, and we focus on technology of their performance. We listen carefully to the mentor and we copy his movements. We do nothing after the own fashion.
2. The first training has to be short. At it you just get acquainted with exercises. Further gradually, in process of development of the equipment, duration of occupations can be increased.
3. Correctly estimate the physical capacities. It is better to give all the best first on a minimum, otherwise you will fight off yourself desire to continue study. We master poses gradually, from the simplest to the most difficult.
4. Best of all on the first occupations to master respiratory practice. Then exercises will be given you easier.
5. Do not jump through exercises, not for nothing they are located in a certain order.
6. Listen to the body. Perhaps, some exercise gives too strong load of an organism, and somewhere it is not enough.

The yoga Ashtanga Vinyas complex for beginners

If you not often "indulged" earlier the organism physical activities, then it will be hard to master an ashtanga-yoga set of exercises for beginners of the house, in this system the classical exercises from yoga intertwine with power and exercises on an extension. From the pupil the huge patience and persistence will be required. Still it is necessary to prepare the organism correctly. We begin morning with drinking of several glasses of the added some salt water and performance of the exercises stimulating a conclusion from a liquid organism, and together with it and toxins.

Important! It is the best of all to conduct the first lessons under control of the teacher.

Before passing to performance of exercises from ashtanga-yoga for beginners, it is necessary to make warm-up. It will warm a body and will prepare it for an extension. Exercises for warm-up carry the name Surya namaskar, or a greeting of the sun:

• exercise the first — Samastkhiti. We become directly, a foot of legs together. We hold a back exactly, we extend a neck, kind of trying to reach the top a ceiling. We put hands in a prayful pose before a thorax, we straighten it. The stomach is pulled in. The eye is turned towards any point before you. We breathe measuredly, deeply;
• the second exercise — Tadasana. Inhaling, we raise hands up, behind hands we pull a backbone, we look up. The thorax reveals. We breathe exactly.

That it was more clear, look at these asanas of ashtanga-yoga in pictures.

• the third exercise — Uttanasana. Exhaling, smoothly we lower the case down, at the same time hands and a back have to be extended to one line. We hold knees a little bent, not intense. The back should not be round. Hang headfirst freely, having relaxed all muscles. We touch by rug hands. If it is not possible to reach a floor from the first, let hands just hang down freely. Through couple of exercises the backbone will stretch, and you with ease will be able to reach palms a rug. We become straight gradually, we straighten a vertebra behind a vertebra. The head accepts vertical position the last;
• the fourth exercise — Ashva Sanchalanasana. Inhaling, we take away the left lower extremity back, we put a knee on a floor. We bend the right leg so that the hip was parallel to a floor. The foot is located under a knee. We rest hands against a floor, we pull a back. The head is in vertical position;
• the fifth exercise — Adho Mukh Shvanasan. Exhaling, we put legs on femur width, and hands — at shoulder length on a floor. We raise buttocks strictly up. We tighten a thorax to hips. With a force we rest heels against a floor. It will allow to stretch a back part of legs more;
• the sixth exercise — Ashtanga Namaskara. Is smooth continuation of the previous asana. Being in Shvanasan's pose, we lower knees on a floor. Further we lower a body so that only thumbs of legs, knees, a breast, hands and a chin touched a rug. We are fixed and is slowly passed into the following asana;
• it is called Bkhudzhangasana. Inhaling, smoothly we lift the top part of the building. We hold an emphasis on the straightened hands. Tian we press a back, elbows to the case, we pull the head up. We do not throw back the head, the neck relaxed;
• again we repeat Adho Mukh Shvanasan, Ashva Sanchalanasana, Uttanasana, Tadasana and Samastkhiti in such sequence as they are listed. It will also be the end of a cycle. It can be begun again.

Important! A beginner will be the described twelve exercises enough.

We finish a set of exercises Shawasang's pose. We lay down on a floor, hands near a trunk, legs are a little divorced. We close eyes, we breathe exactly and quietly. Gradually from the lower point (socks of legs) to upper (head) we relax a body. To achieve positive result, it is recommended to allocate for occupations time every day. There is also video lessons for beginners development ashtanga - vinyasa - yogas.

Complexity levels

In ashtanga - vinyasa - yoga there are six main levels, and assume that there is the seventh. They are broken into series. The first, so-called initial — "yoga-chikitsa", or "horns-chikitsa". It includes the poses directed to optimization of work of a body, helping to overcome the available illnesses and to prevent emergence of new. Also this complex of asanas helps to get rid of excess weight, to improve blood circulation, will teach to concentrate attention correctly. After passing of the first step the pupil becomes healthy, balanced. It has a flexibility, force.

It will be interesting to you to learn, about such types of yoga as: Ayengara and Kundalini.

The second, or intermediate, a series carries the name "nadi-shodhan". It contains the set of exercises directed to clarification of power channels. The third, or advanced, is called "stkhira-bkhaga". She learns to reach a harmonious state, to operate the internal forces. By the time of transition to the third stage the pupil has to become flexible, strong, be able correctly to breathe, control bandh and to have steady mind. Transition from a series to a series is carried out smoothly, gradually. It is necessary to seize at the top level all asanas of each level and then to start studying new. Any exercise has to be carried out with ease, without any tension and effort, the farther, the it is more difficult than exercise, and the their performance will be more problematic. It is necessary to learn to own the body and reason, and then everything will be simpler and easier. If you wish to begin to master the first step ashtanga - vinyasa - yogas, then you can get acquainted with lessons in pictures.

Whether you know? To become the high quality teacher ashtanga - vinyasa - yogas and to have the certificate confirming it, it is necessary to complete a ten-year course in Mysore (India).

Disposal of six poisons of reason by means of Ashtanga Vinyas of yoga

Practicing ashtanga - vinyasa - to yogi several years, you will be able to achieve purity of reason, to find force in a body and stability in nervous system. Having mastered a pratyakhara, dharan, a dhyana and a samadha, you order the mind. Having reached this state, six poisons of mind will gradually leave a body:

1. Karma (desire);
2. Krodh (anger);
3. Mocha (ignorance);
4. Lobkh (greed);
5. Matsarya (laziness);
6. Mada (envy).

Thanks to four cleaning practicians the reason becomes clean, and it is directed only to achievement of the main vital goal of the personality now. Self-realization is so reached and there is the "I". As we see, ashtanga - vinyasa - the yoga has quite rigid "character". Not everyone can develop in itself flexibility, endurance and firmness of spirit, and usually it is mastered by a strong half of mankind.