Development of a civilization led to emergence of various spirituality. Their purposes it is versatile – improvement of mind and body, self-improvement, achievement of enlightened states of consciousness. The yoga is an ancient Indian practice about which heard practically everyone. Today we suggest to learn more about this remarkable system of self-improvement.
What is classical yoga
The yoga is the ancient set the practician aimed at management of mental and physical functions of an organism. Its main goal – achievement of harmony between physical and spiritual components of the person. The Sanskrit root "-yodzh-" means "connection", communication of several objects.
At designation of classical yoga in literature several synonymic names – yoga-sutra, the rajah-yogi are used.
The era of classical yoga is connected with Patanjali's works (about 200 BC). However sutra rely on much more ancient works. They investigate cogitative reactions, study mind and opportunities outside perception. An ultimate goal yoga-sutry – "restraint of the disorders inherent in mind", the union of consciousness and reality, self-realization.
The mind is always connected with a body. The ability to operate a body gives the chance to operate reason and vice versa. Development of mind passes through improvement of work of a body.
Patanjali allocates several consecutive stages in a system. Transition to another comes from one of them in the strict sequence – a hole, a niyama, an asana, a pranayama, a pratyakhara, a dharana, a dhjyana, samadh.
Mastering each stage, the person learns to harmonize a body and mind, to concentrate, reach a full pacification and a unification with the Supreme mind.
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Steps of classical yoga
If you begin to analyze own consciousness, then will find out that all thoughts are polarized between two relative extremes – good/bad, pleasant/unpleasant, standing / useless. Thoughts pass through the filter of our egocentrism. It is not obligatory "selfishly" - it is just own filter of preferences and avoiding. Thus we see reality through a veil of illusions, perceiving only some of its part.
The yoga assumes improvement of the person through reduction of egocentrism with the subsequent harmonization of spirit together with divine consciousness. In total in classical yoga allocate 8 steps. All steps are characterized by the purposes and features.
Hole
Hole – a basic and initial step. It reflects interaction of the personality and the world, and is directed to observance of moral laws, precepts. The main of them – a non-violence, honesty, abstemiousness, not infliction of harm by another. A hole – god of death in the Indian mythology. Therefore defects and addictions can treat this step as death.
The ordinary person prefers to cherish imaginations and to try to adjust reality to the preferences. Non-compliance with the principles of the Hole generates a lie, greed, violence, theft.
Practicing a hole becomes more positive, benevolent in relation to others, begins to feel the joy of goodwill more, than from gloating over others failures. The hole leads the person to internal harmony and spiritual development.
Respect for the principles of a hole is the first that has to observe surely yogin. Without observance of rules of the Hole, exercise of yoga is an ordinary gymnastics or fitness. And such occupations are not considered as classical yoga.
Principles of the Hole:
- Akhimsa – nobody has to be offended (a word, an act, a thought);
- Astey – in the person should not be greed, aspirations to possession of others values;
- Aparigarkh is not only not money-making, but also rejection of gifts which will make the person dependent;
- Brakhmacharya – abstemiousness in thoughts, words and acts;
- Satya – lack of a lie.
Learn about the basic principles of Yamy-Niyamy in yoga.
Niyama
To be happy without any concrete reason is Niyama, the second step of classical yoga. If at the previous step there was a clarification of consciousness from the destroying trends, then at this stage there is an immersion in positive thinking. Niyama is a clarification, management of the emotions, achievement of a constant condition of internal content. It is also self-discipline and control.
Niyama's principles:
- The Shaucha is a purity (souls, bodies, things, housing);
- Santosha – constant stay in satisfaction, acceptance of the world it what it is (lack of the conflicts);
- Tapasya is a control over states "I want – I do not want", acquisition of ability always to finish begun (character, an unbending will);
- Svadhiaya is a self-education, acceptance of the deity in itself;
- Ishvara Pranidhana – devotion (love for the highest forces, the nature), is also devotion – faith in god without additional the technician and the bases for this purpose.
Asana
The asana is a support of a physical body and flexibility. Patanjali described an asana as "a convenient pose". And probably right at the beginning it was talked of convenient poses for meditation. But today the set of asanas, including training, warm-up is known. Their purpose is to revitalize and prepare a body for meditation.
At diligent performance of an asana:
- provide health;
- give ease;
- take off fatigue;
- nerves calm;
- promote finding of composure.
But practicing only one of steps, it is impossible to expect complex impact on an organism. Therefore all steps of classical yoga is the interconnected system in which one part cannot give the maximum effect without observance of other parts.
Any step, including asanas, is considered mastered if it does not cause pain, weakness or discomfort. And it means that the person is ready to the beginning of development of the following step.
Important! The easiest and effective way to relax a muscle is to stretch it. Therefore, despite existence of a large number of asanas on an extension, the purpose of yoga is not the extension, but relaxation of a muscle.
Pranayama
Pranayama is an attentive breath. Breath is so familiar to us that we do not notice it if we have no related problems. Exhaling, the person brings nitrogen out of an organism, and inhaling – oxygenates a cage. Enough oxygen in an organism:
- strengthens exchange processes;
- revitalizes an organism;
- improves the general state of health.
Practicing Pranayama notices thin effects of breath and consciousness. Connect achievement of unique mental effects with Pranayama: raw sensation of the world, awakening of chakras, opening of the third eye. Management of prana streams is also reached by means of exercises.
Pratyakhara
Pratyakhara in translation from Sanskrit designates a phrase "contrast and return" that can be treated as refusal of a support on sense organs. This state in which the person forgets about correctness of a pose or breath and it is completely shipped in the world of mental effects – conditions of pleasure, an image of chakras, etc. of Pratyakhar are the culmination of two previous steps, the Asana and Pranayama.
Pratyakhara's condition comes to a yogin for a short time, bringing with itself surprising emotional updating and healing. It is new, extraordinary full and vast experience of contact with spirituality.
Dharana
Dharana can be considered how a new step of meditation and "rest from". This long condition of Pratyakhara – a condition of rest without thoughts, emotions, fears. There are various technicians of Dharana whose most part is described in the treatise "Vidzhnyana-Bhairawa-Tantra". The author of the treatise, on a legend, is god Shiva.
Dhyana
Dhyana is a deep meditation which is reached by the strengthened trainings at the previous steps. Dhyana is a state in which the person is not disturbed any more by his personality. He is in absolute harmony and a condition of contact with spirit.
Samadh
Samadh are a spiritual awakening. This condition of awakening of true essence, achievement of physiological and psychological harmony. It cannot train. Samadh proceeds from experience. In the course of gaining experience we become kinder, more realistic, less inclined to a stress, more constructive, less neurotic and more individual, than were before began to practice yoga. A way of classical yoga are a way of improvement of our mind and achievement of the union of an organism and spirit.
Learn how to reach a samadha.
Asanas for beginners
Improvement of mind and body can be begun with asanas (yoga) for beginners. It is necessary to select asanas taking into account a physical condition of an organism and features of personal development.
Those who begins to practice yoga should consider that such occupations demand systematicity. If you got sick or feel discomfort – postpone occupation for more convenient time. Also it is impossible to be engaged at once after a meal.
Optimum time for occupations – morning, but taking into account the modern schedule of work, perhaps, you will suit evening lessons more.
Carrying out exercises, it is necessary to relax and remember completely that the main effect is reached at rest. It is possible to be engaged on a special rug or on a floor. Exercises are carried out smoothly and slowly. It is not necessary to hurry; it is desirable to be disconnected from external disorders and sounds completely. Also you should not worry about correctness of performance. Even if you carry out exercise not absolutely correctly, the effect of asanas all the same will be positive.
Allocate 3–5 deep breaths for each pose. Carry out a breath slowly – present that filling of an organism vital energy depends on its depth.
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Tadasana (mountain pose)
It is the main pose in asanas. It is carried out standing. Its task is to help to relax back muscles and to reduce tension and load of a backbone, to come to a condition of rest. Tadasana helps to reduce pain in a backbone, normalizes a condition of muscles of the top and lower departments of a spine column. It is obligatory for all who spend a long time in a sitting position, including at the computer.
- Get up directly. Look directly before yourself.
- Legs are close, thumbs of legs are next to each other. Your weight is distributed evenly, with points of an emphasis on toes and a heel.
- Begin alignment of a body: anklebones, knees, basin, top department of a backbone.
- Feel "a direct backbone". It is impossible to transfer body weight only to toes or only to a heel.
- Straighten palms, having presented that they hold a stone. Feel force and power of the mountain.
To increase Tadasana's effect, some complexes offer transition to Tiryak Tadasane – an asana "Palma shaken by wind":
- Put legs on width of shoulders.
- Raise hands over the head and close in the lock.
- The body begins a slow inclination in one and then in other party, following hands.
- In the course of performance you watch that the head was from one plane with hips, but did not bend forward.
Tiryaka Tadasana develops press muscles, improves flexibility of a backbone and promotes elimination of excess of fat on hips. It is considered that this exercise also carries out massage of internals – a liver, a pancreas, intestines.
Utkatasana (chair pose)
Present that you sit down on a chair:
- Make a breath. Raise hands over the head.
- Begin squat.
- Knees are bent. Hips and a body form a right angle.
- Legs have to be close together, emphasis is placed on leg foot.
Utkasana promotes alignment of a backbone and strengthening of muscles of the lower extremities and also eliminates minor defects of legs, levels muscles of the top department of a backbone, develops balance.
Important! In the presence of the backbone diseases in a stage of aggravation lowered or the increased arterial blood pressure and pregnancy in the third trimester – occupations are banned by yoga.
Utanasana (an inclination to feet)
In translation from Sanskrit this word is designated by the "stretched pose".
- Carry out an inclination from Tadasang's position forward, it is the closest to legs.
- Make a deep breath. Hands are raised up.
- Beginning an inclination, hold a back directly.
- Fall to hips. Weaken cervical department.
- In 10 seconds return to a standing position.
- Beginners can place legs slightly. During an inclination the backbone has to remain the most direct.
The equipment allows to strengthen hips and knees. Also the correct posture is developed, muscles of an abdominal press become stronger, there is an increase in activity of internals of digestive tract.
Stress of cervical department of a backbone and shoulder joints is well removed. Utanasana is recommended for treatment of osteochondrosis of a backbone and removal of chronic fatigue. It is not recommended to people with the increased intra cranial pressure, at violations of brain blood circulation.
Adho Mukva Svanasana (dog muzzle down)
Adho Mukva Svanasana is used in any complexes of asanas. Often this pose is applied as the vacationer from more difficult the technician.
- Put legs on width of shoulders.
- Lower hands on a floor so that to form a triangle with a body and legs. Palms have to nestle on a floor densely.
- The back has to be direct, and cervical department of a backbone – weakened.
The pose strengthens gastrocnemius muscles and muscles of hips and also positively influences the system of digestion. It is recommended at flat-footedness and postural defects of a backbone.
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Virabkhadrasana (soldier's pose)
Pose of soldier No. 1. It is necessary to begin exercise performance from Tadasang's pose with a jump:
- Legs are established on width of 120 cm. Emphasis is placed on one of them.
- The second leg becomes straight in a knee and is taken away back.
- Hands are raised over the head, fingers touch to each other.
- The look is directed before itself.
Virabkhadrasana 1 it is popular the fact that is often applied as basic to performance of more difficult asanas. When performing exercise, muscles of the top chest department, a humeral belt and a back relax. Virabkhadrasana also improves a bearing and gait.
At the same time there is an improvement of sense of equilibrium. In the presence of diseases of cervical department of a backbone it is forbidden to do sharp movements by the head – to throw back the head to look at hands during performance of an asana. The pose is recommended at arthritises and osteochondrosis of a backbone.
Virabkhadrasana 2 it is also carried out from Tadasana:
- Deeply inhale and jump up, having widely placed legs.
- Part hands in the parties. Begin to reach for one of them.
- Look in that party where the hand lasts.
- Make the following deep breath.
- Return to the previous situation.
- Now in a jump return to Tadasana's pose.
Feet have to stand steadily. People with an excess weight can lean a hand against a support. At back pains the asana is carried out without jumps. Virabkhadrasana 2 strengthens a cardiac muscle, improves an extension of hands, increases the volume of lungs.
Trikonosana (triangle pose)
Trikonosana is carried out from Tadasana's position:
- Become directly. Look forward.
- Inhale and jump up, having parted in sides of a leg and hand. Legs have to stand more widely, than shoulders.
- You turn foot of the right leg perpendicular to left.
- You do an inclination, touching by leg thumb hand fingers.
- The second hand at the same time is raised up, the look is directed to it. Legs in knees are not bent.
The asana is directed to reducing fat deposits on sides and to make legs more harmonious. Exercise also perfectly influences muscles of legs, improves plasticity of gastrocnemius muscles, a groin and popliteal sinews.
Balasana (child's pose)
Balasana – a pose for rest. It is used for relaxation between other technicians. The asana from a standing position on a lap begins, legs adjoin.
- Slowly sit down a basin on heels.
- On an exhalation lower a torso and a forehead on a floor.
- Hands can be extended before the head forward or are directed to stupnyam.
- On an exhalation of a hand rest against a floor, the trunk is unbent and legs are released.
In a position with hands forward the backbone in addition warms up, the bearing improves.
Carrying out exercises, watch yourself and listen to the feelings. Remember that asanas should not cause pain and discomfort. Yogichesky practicians help to improve the state of health, to strengthen an organism, to adjust composure.
For start select simple exercises which will bring you pleasure and to provide a cheerfulness charge.