Today it is popular to lead a healthy lifestyle. Many decided to change food and went to gyms and to different group trainings. One of the popular directions for people who do not like to pump iron or to jump in the crazy mode, the yoga is. We suggest to get acquainted closer with this ancient practice uniting not only physical activity and relaxation, but also obtaining improbable knowledge.
What is yoga
Yoga — the doctrine which includes knowledge of and the world around and has thousand-year history. Earlier it was rather closed system as practicians allowed to receive real power. Today thanks to techniques of yoga it is possible to disclose enormous physical and mental abilities, to realize the potential and besides to support itself in good shape.
Therefore, the person leads brighter life, saturated and full. In general yoga — an extra karmic gift of the Universe of which the majority can only dream and which was left by the people who achieved the objectives.
Learn about the principles and a technique of exercises of classical yoga.
History
The yoga arose in India still in the ancient time. Point ancient letters and monuments which reached our time to it. In one collection in the Vedic language dated by 2.5 thousand years BC there is a mention of yoga as about the code of laws which concerned many aspects of life of people. Mentions of yoga were found at excavation of the cities of Mohenjo-daro and Harappy which existed, according to scientists, in III and II millennium BC. The theory is known that the doctrine was brought to India by arias.
Whether you know? One of the techniques developed in 2002 is directed to achievement of harmony between the person and his pet. The first the female resident of New York by the name of Susie Teytelman used these exercises. Occupations include asanas which need to be carried out together with an animal.
Philosophy
According to philosophy of the yogichesky doctrine all real is divided into such parts: Purusha — spiritual and Prakriti — material. Matter represents everything that can be felt and heard. Purush — eternal Spirit which has no form and it cannot be seen, but at the same time, unlike other part, it has consciousness. Connection of these two forms leads to emergence of everything existing, the first — the Universe basis (Budhi-makhat), then five elements, and only then all the rest. An important element in this philosophy is the lack of time frames as everything existing is presented by infinite process of changes. Ideally Purusha is the observer who is called to monitor Prakriti's changes.
Main goal of yoga achievement of balance between processes of a body at the physical level, mind and energy is considered. As a result there will be an opportunity to arise to impulses which awaken force which is responsible for development of human consciousness.
Read also what directions in yoga and in what their main differences happen.
Eight steps of achievement
For achievement of a main objective of yoga it is necessary to pass certain levels which are called enlightenment steps. Let's consider everyone separately.
Hole — an initial step. At this stage find a sound body, reason and balance in consciousness. To live with these concepts not so difficult as can seem at first. Only it is necessary for all this:
- to work daily on itself, cultivating compassion to all live;
- to show honesty in everything;
- to look for joy in each trifle;
- not to spend for nothing vital energy;
- to refuse social games.
Video: an initial step of yoga - the Hole to Niyam — the second step to which it is possible to pass only after achievement of balance with the world around and disposals of defects. Here such niyama are main:
- purity of mind, appearance and speech;
- satisfaction with everything available;
- discipline in any situations;
- self-knowledge;
- belief in divine energy.
Video: the second step of yoga - Niyama Asanam — the third step. The most disputable side of yoga as there are people who consider that it is a kind of usual physical education, however the majority is known that physical activity is important as with its help:
- there is a disposal of different blocks at the mental level;
- power processes are started;
- the organism receives huge advantage.
Video: the third step of yoga - it is important to Asanas to understand that yoga poses — not the purpose, but the means capable to help to gain spiritual development.
It is important! In spite of the fact that the person can be on the head more than 10 minutes or carry out difficult numbers of acrobatics, but at the same time cannot observe other principles, he is a yogi less, than half.
Pranayamam — the fourth step. Its essence — respiratory technicians by means of whom it is possible to save energy and to control onto breath. As all know that life completely consists of breaths and exhalations, it is extremely important not to deprive of attention this step.
Video: the fourth step yogis - Pranayama Pratyakhara — the fifth step. From this point the Yoga — complete control of mind begins Raj. It consists in concentration on personal feelings, but not in comparison of with surrounding people.
Video: the fifth step yogis - Pratyakhara Dharana — the sixth step. A stage of full concentration during which the person collects a maximum of knowledge and abilities and directs in a certain direction, approaching the nature.
Video: the sixth step yogis - Dharana Dhayana — the seventh step. At this time the person feels only what is an essence of his meditation.
Video: the seventh step yogis - Dhayana Samadhi — last (eighth) step. The person plunges into deep meditation and in this state comprehends Divine when all framework vanishes.
Video: the eighth step of yoga - it is important to understand Samadhi that only patience and regular practicians will allow to rise to the absolute world and to learn a zen.
Learn in more detail about eight steps of classical yoga.
Advantage for the person and the indication
The advantage of yoga is confirmed by its centuries-old history. Adherents who chose education by means of performance of asanas, are sure of their following impact on the person:
- Mind — meditation removes consequences of a stress, fatigue, besides helps to relax and enter a condition of rest. The practician feels a brain after such as the holidaymaker.
- The spirit — advantage affects at depressions and frustration. Soft influence increases interest in life, normalizes work of nervous system and a dream.
- Body — regular jobs develop flexibility, endurance and strengthen weak muscles. Besides the movement of blood improves, pains go down, the risk of developing of heart troubles is prevented.
So, as a result of practice of yoga it is possible to have an opportunity:
- to hear itself and to react to requirements of an organism;
- to create the necessary relief of a body and to develop endurance;
- to open strength of mind and to overcome all complexes;
- to see the world in brighter paints.
We recommend to esteem how to begin to practice house yoga.
Contraindications
The advantage of yoga is indisputable, however in some situations these exercises can do harm therefore before starting performance of asanas, it is recommended to get acquainted with contraindications. It is recommended to refuse yoga in the following situations:
- sharp form of diseases of bodies;
- violations in work of heart;
- cancer;
- serious illnesses of blood;
- high pressure;
- mental health problems;
- cold;
- backbone diseases.
Important! Besides everything listed, it is impossible to practice yoga within 3 months after surgery and also in the first 6 months after a heart attack.
Types of yoga
Let's consider what types are in yogichesky practice and what they differ from each other in.
Rajah-yogi
In translation — Royal yoga. There is an opinion that the one who chose this way of self-knowledge becomes a tsar over everything. A main objective — control of mind by means of meditation and also understanding of a difference between reality and illusion and achievement of liberation. This type of yoga corresponds to the top steps at which there is a work only with consciousness.
Video: Rajah-yogi
Janan yogi
Process of spiritual understanding by means of abstract and philosophical search of the truth. A main goal is communication search good luck through the gained knowledge from manuals of teachers. Yogis aspire to this look people who are not ready to accept divine energy, they for this purpose need to pass by philosophical reflections.
Video: Janan yogi
Karma yoga
This type of exercises consists in service to god which is carried out through assistance to people in their evolutionary advance without own self-interest. It can consist in any actions which will facilitate life of other people and will be carried out in the form of the act of donation. However the main feature is that work has to be not free.
Video: Karma yoga
Bkhakti
The Universe is comprehended in the form of manifestation of feeling of love and devotion which everyone has. The orientation can be shown by worship of a certain type of the deity or delight before the Universe and its infinity. However the feeling is much more important for this type of yoga, than all the rest that leads to its disclosure.
Video: Bhakti yoga
Mantra yoga
Ways of impact on energy by means of sounds, in particular, syllables in Sanskrit which form mantras. Everyone is allocated with the features, action and a rhythm that leads to changes in consciousness. The perfection in practice of a mantra helps to take from it different states in consciousness.
Whether you know? Freedivers are people who fall deeply without the aid of an aqualung, train breath by means of yoga. It is proved that two weeks of regular jobs later it is possible to hold the breath for 3 minutes, and gradually even up to 30 minutes.
Tantra yoga
Based on sexual energy, namely its awakening and conscious application. This look is based on divine revelations which include the description different the technician. By means of this practice there is an association of two beginnings, disposal of blocks at the mental level, overcoming complexes and barriers at perception of reality. Therefore, all this is rather productive implementation method of those internal forces which allow to feel spiritualized and worthy divine presence.
Hatha yoga
This type of yoga includes provisions of a body, respiratory technicians and meditation that as a result results in harmony of mind and a body. Later there will be an improvement of physical health, increase in force and flexibility and also a pacification and relaxation.
We recommend to you will get acquainted with each of these types more in details: Rajah-yogi, Dzhnyana-yoga, karma yoga, Bhakti yoga, mantra yoga, and Hatha yoga.
Styles of yoga
Today there are many styles which are used by people with absolutely different requirements and the state of health. Here the most popular of them:
- For people with good sports preparation — Ashtanga Vinyasana, Bikram.
- For maintenance of good health and rest of mind — Hakhta-yoga, Yoga 23.
- Beginner — Ayengara, Brakhmachari.
- To people with problems with health and to pensioners — a yogaterapiya, Shivananda, classical yoga.
- To women at diseases of genitals — Ayengara, the yogi for women.
- To pregnant women and after the delivery — yoga for pregnant women, Ayengar.
- To creative people — Kundalini, Shivananda.
Basic rules
To receive the maximum advantage of yoga, it is necessary not only to observe the mode, but also to eat properly and besides to adhere to recommendations and know what precisely cannot be done during practice.
Food and vegetarianism
Practice of yoga does not do without healthy nutrition. The yoga is rather flexible culture therefore the menu can be various.
However it is important to understand that products which will be in your diet have to bring pleasure and, of course, advantage, besides to give ease and satisfaction.
Important! The main task — to eat food so that distribution of energy which arrives and the spent forces happened evenly.
To follow this rule, it is necessary to adhere to vegetarianism as skilled yogis are sure that such diet brings to:
- to aging delay;
- to increase in endurance;
- to fast digestion of food;
- to decrease in risk of poisoning;
- to exception of emergence of slags;
- to clearing of consciousness and impact on strength of mind;
- to saturation of an organism large amount of energy.
Food order at occupations yoga following:
- consumption of food in each several hours;
- after classes is it is possible only an hour later;
- before trainings it is necessary to eat a small amount of high-calorie fruit.
It will be useful for you to read about correct food for the beginning yogis.
Recommendations for bigger efficiency
To achieve desired results during practice of yoga, it is necessary to follow certain rules:
- Trainings have to be regular.
- Practice has to take place under the leadership of the instructor, the guru or the trainer who have wide experience.
- The place where there will be a training, has to be clean and light.
- The clothes should not constrain movements.
- It is ideal to practice yoga early in the morning or late at night.
- It is better to hold trainings without footwear and on a rug which does not slide.
- Take a towel of the small size which can be enclosed under the head during certain asanas.
- Practice has to go from simple to difficult. Each step has to be firm and sure.
- Classes have to be in full attention to feel each part of a body.
- Asanas have to repeat precisely that energy circulated without obstacles.
- Breath has to be equal and only through a nose. It is strictly forbidden to hold the breath.
- It is necessary to remain in poses until while the body does not begin to feel inconveniences of any character.
- Try to enjoy poses, listen to reaction of a body.
- Each occupation comes to an end with a relaxation lasting not less than 5 minutes.
- 15 minutes later after a complex it is necessary to take a shower to increase relaxation and to clean a body.
What cannot be done at occupations
All know that yoga — the complex system demanding the correct dispensing of loadings and complication of sets of exercises gradually. It is important to understand that the first occupations will not teach you to stand on hands and the head. Besides it is strictly forbidden at occupations:
- to use dairy products, bean and bread as they lead to increase in gas generation;
- to drink water not to cool a body.
We recommend to esteem about that, to meditate properly at home.
Asanas for beginners
We suggest to consider popular and at the same time effective asanas for beginners who it is possible to practice in loneliness and for two.
Tree pose
The pose of a tree is recommended to do at: flat-footedness, depressions, problems with coordination and violation of a biological rhythm. Practice brings to:
- to strengthening of bones of the lower extremities;
- stabilization of a menstrual cycle;
- to elimination of a nagging pain in the bottom of a stomach;
- to stretching of a backbone and removal of blocks on it;
- to undervoltage in chest and lumbar departments;
- to disposal of problems with nervous system.
Technology of execution is based on balance which can be reached after disposal of unpleasant thoughts and concentration on breath:
- — costing the Starting Position (SP) directly.
- Make several deep breaths and exhalations. Bend a leg, rest a heel on inside of an opposite hip fingers down.
- Knee take most aside, opening a basin.
- Hands are raised over the head, having put the boat.
- The thorax reveals thanks to disclosure of shoulders and the direction of the head up. In a waist there should not be a deflection.
- Remain in such position some time and return to SP.
- Make all manipulations with other leg.
Video: technology of performance of a pose of a tree For maintaining balance is recommended to press stronger on a hip and a floor. Breath has to be uniform and quiet.
Whether you know? Professionals never practice yoga during the full moon or a new moon. The fact is that the moon influences a body by means of regulation of water level in an organism. In addition, the moon influences an emotional state.
Child's pose
Any poses render positive result. This pose — also not an exception, with its help:
- there is an extension of muscles of a back;
- back pain is eliminated;
- muscles receive fresh blood for restoration;
- it is influenced abdominal organs;
- fat deposits in a stomach decrease;
- muscle strain of the lower extremities.
Technology of execution such:
- SP — being kneeling a floor. Basin have on heels.
- Make a deep breath, and on an exhalation begin to bend forward, keeping a body and the head on one line. Ideally it is necessary to touch by a forehead a floor before knees, but at the first stages only to bend as much as possible forward.
- Hands place along a body and legs. Shoulders direct to a floor.
- Remain in this situation up to 3 minutes and return to SP.
Video: technology of performance of a pose of the child
Pose of a dog
The pose is very useful to people who experience strong physical activity as with its help it is possible to take off fatigue and tension in a body. In addition, occurs:
- development of force of legs;
- endurance training;
- removal of pain and constraint;
- strengthening of ligaments and joints;
- strengthening of inflow of blood to the head;
- stabilization of pressure and heartbeat;
- improvement of appetite.
Technology of execution such:
- SP — being kneeling.
- Place emphasis on equal hands and toes (extremities have to be up are located to standard shoulders) and begin to raise hips up.
- The back has to be the most equal. The head is directed down.
- In such pose remain for some time, and then return to SP.
At first knees can be a little bent at the expense of a separation of heels from a floor, but it is gradually necessary to accustom itself to their straightening that will help to stretch back muscles of hips. The breath cannot be held.
Video: technology of performance of a pose of a dog
Stork pose
The pose is directed to stress relief. Besides:
- does legs by stronger;
- stretches a backbone;
- stimulates digestion process;
- improves work of a spleen and liver;
- removes headaches and insomnia.
Technology of execution following:
- — costing SP exactly, legs are located at shoulder length.
- Begin to bend gradually forward, carrying out a bend only in hips. The back has to be a straight line always. The maximum point — when fingers of hands clasped toes.
- In such pose try to raise a back in situation directly and direct a look forward.
- The head is brought closer to legs, and palms place on feet.
- Remain as much as possible for 30 seconds and return to SP.
During raising of the head it is necessary to carry out 2 full cycles of breath.
Video: technology of performance of a pose of a stork
Onions pose
Rather difficult pose for the unprepared person. However, having comprehended it, it is possible to achieve:
- toning of adrenal glands and kidneys;
- disposals of locks;
- digestion improvements;
- strengthenings of muscles of a back and press;
- disposals of scoliosis and neck pain;
- saturation of a thorax oxygen;
- stretchings of area of a groin and hip;
- to solve the problems connected with a reproductive system.
Technology of execution such:
- SP — lying facedown, hands extend along a body.
- On a breath bend legs and clasp anklebones with palms. It is important that knees were on one width with hips.
- On a breath begin to attract legs and shoulders to each other. Weight has to be transferred to a lobkova