The third member of yoga is asana, or posture. Asanas give stability, health and mobility. A stable and pleasant posture generates mental balance and prevents inconsistency of thoughts. Asanas are not just gymnastic exercises, they are postures. They require a clean, well-ventilated room, a mat, and determination to complete, while other systems physical education need big sports grounds and expensive equipment. Asanas can be performed alone, as the limbs of the body provide the necessary weight and counterbalance. Through practice in asanas, dexterity, balance, endurance and greater vitality are acquired.
Asanas have been perfected over the centuries so as to affect every muscle, nerve and gland of the body. They provide a good build, with strong and elastic muscles that do not protrude outward, and protect the body from disease. They relieve fatigue and calm the nerves. But their main meaning lies in the training and discipline of the mind.
Many artists, acrobats, athletes, dancers, musicians and athletes also have excellent physique and excellent control over their body, but they do not know how to control their mind, intellect and Self. Therefore, they are out of tune with themselves and it is rare to find a balanced personality among them. . They often put the body above everything else. It cannot be said that the yogi underestimates his body, but he thinks not only about its improvement, but also about his feelings, mind, intellect and soul.
Performing asanas, the yogi subjugates his body, makes it an instrument of the spirit. He knows that the body is essential tool spirit. A soul without a body is like a bird without the ability to fly.
The yogi is not afraid of death, knowing that in time everything comes to an end. He knows that the body is constantly changing and dependent on childhood, youth, old age. Birth and death are natural phenomena, but the soul is not subject to them. Just as a person throws off worn clothes and puts on new ones, so the inhabitant of the body throws off worn ones and puts on new bodies.
The yogi believes that the body is given to him by God not only for enjoyment, but also for serving his neighbor every minute of his life. He does not consider the body his property. He knows that the God who gave him the body will someday take him back.
Performing asanas, the sadhaka, firstly, acquires health. Health is not just existence. It is not a commodity that money can buy. This blessing can be acquired only by persistent, hard work. It is a state of complete balance of body, mind and spirit. Health is when a person forgets about his physical and mental condition. By performing asanas, the yogi becomes free from physical ailments and mental irritation. Serving humanity, he submits his actions and their fruits to God.
The Yogi is aware that his life and all his activities are part of the divine workings in nature, which manifest and act in the form of man. In the beating of his pulse and the rhythm of his breath, he recognizes the change of seasons and the fluctuations of the life of the universe. His body is a temple in which the Divine Spark lives. He feels that to neglect the needs of the body, to deny them, or to think of them as something undivine, would be to neglect and deny the life of the universe of which he is a part. The needs of the body are the needs of the divine spirit, which exists through the body. The yogi does not seek God in heaven, he knows that God is within him and is called Antaratma (Inner Self). He feels the kingdom of God within and without, and finds paradise within himself.
Where does the body end and where does the mind begin? Where does the mind end and where does the spirit begin? They cannot be separated, as they are interconnected and are only different aspects of the same all-encompassing Divine consciousness.
The Yogi never neglects or mortifies his body or mind, but cherishes them. The body for him is neither a hindrance in his spiritual liberation, nor a cause of failure, but an instrument of achievement. He strives to make the body strong, like lightning, healthy and without suffering, in order to devote it to the service of God, for which it is intended. As emphasized in the Mundaka Upanishad, the Self cannot be realized without power, mindfulness and purpose. Just as an unbaked earthenware pot dissolves in water, so the body rapidly decomposes. So burn it stubbornly in the fire of yogic discipline, purifying and strengthening it.
The names of asanas are significant, they illustrate the principle of evolution. Some are named after plants, such as tree (vriksha) and lotus (padma); others - in honor of insects: locust (shalabha) and scorpion (vrichika); some more in honor of aquatic animals and amphibians: fish (matsia), turtle (kurma), frog (bheka or manduka), crocodile (nakra). There are asanas named after birds: a rooster (kukkuta), a heron (baka), a peacock (mayura), a swan (hamsa), and also in honor of quadrupeds: a dog (shvana), a horse (vatayana), a camel (ushtra), lion (simha). The names of reptiles are also not forgotten, for example, the snake (bhujanga), and the name of the human fetus (garbhapinda). Some asanas are named after legendary heroes, such as Virabhadra and Hanuman, the son of the Wind. The names of the sages used are Bharadwaja, Kapila, Vasistha and Vishwamitra. Some asanas are named after the gods of the Hindu pantheon, others are reminiscent of avatars, embodiments of Divine power. During the performance of asanas, the yogi's body takes on diverse forms, resembling various creatures. His mind is so educated that he does not despise a single being, because he knows that in the whole gamut of creations, from the lowest insect to the perfect sage, the same Universal Spirit breathes, which takes on countless forms. The Yogi knows that the highest form is Formlessness. He finds unity in totality. Those asanas are true in which the thought of Brahman flows unhindered and uninterrupted in the mind of the sadhaka.
Having learned asanas, the sadhaka ceases to distinguish between such dualities as gain and loss, victory and defeat, fame and shame, body and mind, mind and soul, and proceeds to pranayama, the fourth step on the path of yoga.
For many people, asanas are associated with gymnastic exercises. But this idea is erroneous, because asanas are by no means intended for the development of huge, but completely unnecessary muscles in the practitioner.
"Yoga" means "oneness" - union with one's inner being. This unity comes only after overcoming the duality "mind-body" and transforming it into a single reality.
Asana is stable position in which the body and mind can be in a calm, relaxed and peaceful state.
Yoga asanas are practiced to develop the ability to maintain (without feeling discomfort) the same body position for a long period of time. This ability is necessary for the practice of meditation.
Asanas can also be performed for therapeutic or health purposes. Thanks to the tension and relaxation of the muscles, the gentle massage of the internal organs and the tonic effect on the nervous system, the health of the practitioner improves markedly. And many diseases (including the so-called "incurable") can be significantly weakened and even completely eliminated.
Yoga asanas and other healing systems
Asanas render deep impact on the physical, mental and spiritual development of the individual, while gymnastic exercises develop only muscles and bones. Gymnastic exercises performed in fast pace and therefore accompanied by rapid breathing. Acrobatic, gymnastic and athletic exercises can only be practiced by physically healthy people. These systems of exercises over-develop the muscles of the body, which, due to the increase in mass, require enhanced nutrition. Therefore, the heart and respiratory system have to work in a more intense mode, which leads to waste vital energy. A young person who practices these exercises can feel strong and healthy. But with age, the vital functions of his body will slow down, there will be difficulty in movement, rheumatic pains will appear due to wear and tear of cartilage in the joints, overdeveloped muscles will become flabby and lose their hardness; muscle tissue will turn into fat. Even in a young body, when training is stopped for more than a month, the process of degradation of hypertrophied muscles into adipose tissue begins.
Gymnastic exercises, weight lifting and other systems of physical culture are not suitable as a daily practice for everyone. sick and weak people, children and old people, of course, will not be able to perform them. In addition, these exercises do not provide the restoration of vital functions and general relaxation of the body, which are so necessary for people today.
Do asanas differ from them in this respect? Undoubtedly. The mechanisms of influence of yogasan and athletic exercises on the human body are completely different. During yogasana, breathing and metabolism slow down, oxygen consumption and body temperature drop. On the contrary, athletic exercises intensify breathing and metabolism, oxygen consumption increases, and the body heats up. Yogasanas slow down catabolic processes, while athletic exercises accelerate them. In addition, asanas were also developed to provide a specific stimulating effect on the endocrine glands and internal organs, as well as to activate the electrochemical activity of the central nervous system(CNS).
General Benefit
Physical: with regular practice of asanas, all the endocrine glands of our endocrine system secrete optimal amount hormones. This normalizes both the physical and mental state of a person. Failure of at least one of the glands significantly affects health, so it is extremely important that endocrine system functioned well. Regular practice of asanas cleanses and rejuvenates diseased organs, restoring their normal activity.
Muscles and bones, nervous and endocrine, respiratory and excretory systems, and the circulatory system are coordinated in such a way as to support and facilitate the functioning of each other. Asanas make the body flexible and able to easily adapt to changes. environment; stimulate the internal organs, resulting in the production of the right amount of digestive juices (saliva, enzymes, etc.). The sympathetic and parasympathetic systems are balanced, and the internal organs controlled by them never fall into a state of hypo- or hyperactivity.
Summarizing all of the above, we can conclude that asanas keep the body in optimal condition and contribute to the recovery of diseased organs.
Mental: asanas make the mind strong, able to overcome pain and misfortune. They develop determination and focus. With regular practice of asanas, balance becomes a normal state of mind. You can meet all the problems of the world, all its anxieties and sorrows with absolute calmness. The mind calms down, the colors of life become brighter, and difficulties turn into a means to achieve perfect mental health. The practice of asanas awakens dormant energies that cause others to feel trust in the person who radiates them, and his speech, behavior and deeds are imprinted with majesty.
Spiritual: asanas are the third stage of the eight-step path of Raja Yoga, and in this aspect, asanas prepare the body for higher yoga practices, namely: pratyahara - distraction of the senses from objects, dharana - concentration, dhyana - meditation and samadhi - the achievement of cosmic consciousness . In hatha yoga, which is more deeply concerned with preparing the body for higher spiritual practices, great attention is given to cleansing the body with the help of asanas. A detailed description of asanas is given in such ancient texts as Hatha Yoga Pradipika and Gheranda Samhita. And although asanas alone cannot give spiritual enlightenment, they are nevertheless an important part of the spiritual path. Some people believe that asanas are just physical exercises that have nothing to do with spiritual development. This is a completely wrong point of view. For those who seek to awaken and develop their psychic powers, asanas are an almost inevitable necessity.
Asanas should be considered as forms of meditation and mental purification. They should be practiced exactly as described in the tantras, with the concentration of consciousness on the corresponding centers (chakras). Unfortunately, most books on yoga and most people who teach yoga completely ignore this aspect of doing yogasanas.
Yogasana for modern man
Modern man surrounded by a huge number of various "achievements of civilization", the purpose of which is the creation of physical comfort and receiving sensual pleasures. He works in an air-conditioned room, sleeps on a thick foam mattress, moves only by car, entertains himself in cinemas and nightclubs, uses sleeping pills, tranquilizers and other medications in order to be able to resist negative influences. modern life in order to at least temporarily find peace and get much-needed rest for his psyche. But instead of peace, rest and happiness, he feels only a steadily increasing physical, mental and emotional tension. Modern man is not able to protect himself from the frustrating influence of modern society. Is there a way to get rid of this influence at all? Yes. Through yoga. By practicing yogasana, a person can get rid of such ailments caused by the modern "civilized" lifestyle, such as constipation, rheumatism, joint stiffness, anxiety and nervous tension. Those who regularly practice asanas have much more strength and energy to resist the problems put forward by life. Family and social relationships automatically become more harmonious.
In our age of scientific discoveries and inventions, when there is such a huge number of technical means to bring comfort to a person's life, it seems implausible that only a few people have the opportunity to rejoice and enjoy life, but meanwhile it is a fact. A huge number of people have large incomes, nevertheless their life is poor and colorless. They are immune to the joys of life and believe that happiness is only childhood memories. The practice of asanas will help to get rid of such a "lifeless" existence. Your perception of life will expand significantly, you will easily delve into the problems of other people, gradually begin to feel like a part of the global human brotherhood.
People who are mainly engaged in mental work will be able to significantly increase the efficiency of their thinking and develop the ability to penetrate the essence of the issues under consideration; their mind will function sharply and clearly. People engaged in manual labor will be able to keep themselves in good condition and relieve all the tension and stress accumulated during the day.
History and mythology The history of yogasana as a physical, mental and spiritual culture is rooted in the depths of centuries. They are mentioned in the oldest of the literary works now known to mankind - the Vedas, which contain the wisdom of the realized rishis and sages of those times. But some researchers believe that the science of yoga arose much earlier than even the Vedas.
During archaeological excavations of the remains of an ancient civilization in Harappa and Mohenjo-Daro (now these territories belong to Pakistan), many figurines depicting God Shiva and Parvati (his wife) in various yogasanas were discovered. These ruins are the remains of a civilization that flourished in pre-Vedic times, long before the civilization of the Aryans appeared on the Indian subcontinent.
According to tradition and ancient scriptures, Shiva is considered to be the founder of yoga. He created asanas and taught them to his first student - Parvati. It is claimed that 8,400,000 asanas were originally developed, corresponding to 8,400,000 levels of consciousness, each of which is worked out by the individual during one reincarnation before he receives liberation from the cycle of birth and death. These asanas symbolize the evolutionary process - from the simplest forms of life to a person who fully knows both his Self and the structure of the Universe. At the same time, it was believed that by performing these asanas, a person can go through all the stages of reincarnation during one life, evolving from one level of consciousness to another.
Asanas have been modified by the great rishis and yogis over the centuries, their number has decreased, and at present only a few hundred yogasanas are known. Of these, only eighty-four have detailed description and only about thirty are recommended for practice by modern man.
Shiva is considered as a kind of symbol - an image in which the higher consciousness was embodied. When the soul of a person is freed from attachment to the material world, he reaches the state of pure consciousness. Parvati is seen as the mother of the entire universe. She is the embodiment of supreme wisdom. By her grace, a person becomes free (mukta) and unites with the higher consciousness. It is said that out of love and compassion for her children, she gave them her secret knowledge in the form of tantra shastras. She personifies the maternal aspect - a huge energy that is inside each of us in a sleeping state. This energy (shakti) is also known as kundalini.
Asana
Every person on the path of self-development asks the question - what is asana? More than 2200 years ago, the great Indian philosopher, the founder of yoga, master Patanjali described the concept of asana as a modification of the mind, a stable comfortable position. This is the beauty and complexity of the asana. Sooner or later, every person on the path of self-development asks the question - what is asana?
The concept of asana
The practice of asanas gives a person control over the body, which is one of the initial steps on the path to complete control over consciousness.
When the mastery of yama and niyama becomes a passed stage, the turn of asana comes, the task of which, along with pranayama, is to prepare the physical body for a long path of spiritual self-development. The essence of asana practice is the development of control over one's own body. But do not consider the practice of asanas as a sport or physical education. In yoga, there is no place for sports interest in improving the exercises performed - stronger, higher, faster. Through the practice of asanas, a person strengthens his inner strength, over and over again gives impetus to the development of its spirituality, opens up new facets of reality.
Such physical development is a pleasant bonus to the development of the internal, you should not consider it as the ultimate goal. The practice of asanas gives a person control over the body, which is one of the initial steps on the path to complete control over consciousness.
Asana and health
A body afflicted with diseases drags the consciousness down; a person does not have the opportunity to devote himself to the development of the spirit
Many people start practicing yoga with the aim of improving the body. Yoga will improve health just like any other physical activity. But if asanas are practiced for the purpose spiritual development, then good health, tempered by yoga, is considered from the point of view of the opportunity to freely engage in self-improvement. A body afflicted with diseases drags the consciousness down; a person does not have the opportunity to devote himself to the development of the spirit.
The Buddha said: "Power over the body gives power over the mind."
Health, maintained by regular disciplined asana practice, becomes an endless process, the result of which will be the ability to control your body and mind.
Pain in asana
The soreness of some asanas develops tolerance, and after a while these asanas will be given more easily, as well as the practice of yoga in general.
Having performed a complex of asanas for the first time, a beginner yogi will feel a pleasant pain in the muscles in a few hours. From the point of view of chemistry, this is lactic acid produced in muscle tissue during physical activity. From the point of view of yoga, the body wakes up and begins its difficult, sometimes painful, path.
The practice of yoga does not cause pain. The cause of the pain is a long-term lack of practice.
The soreness of some asanas develops tolerance, and after a while these asanas will be given more easily, as well as the practice of yoga in general. Through this pain comes understanding of your body.
mindfulness
The mechanical performance of asanas in yoga does not carry spirituality. Memorized and practiced asanas are easy to perform, and the thought is carried away into the distance - it seems that you are busy with yoga, but you yourself are planning a weekend, thinking about work, experiencing a problem ... This is not right. On the rug there is no place for everyday worries. Immersion in yoga practice should be accompanied by awareness of the process. Concentration on every movement, control of every inhalation and exhalation, attention to the sensations of the body. In a conscious asana, the mind is immersed in itself, concentrated on the present moment of time, without emotions and experiences. Being aware of your body in asana is like meditation. Doing so is the first step to meditation.
Three-dimensionality of asana
Speaking about the awareness of asana in yoga, it should be noted the gradual achievement of this state. Awareness is achieved in a planned manner. Breathing comes first. Slow, consistent, according to the performed asana, alternation of inhalations and exhalations. Relaxation comes next. When the body takes correct position he should relax. At the same time, the mind should not let go of sensations, attention should be focused on the correct performance of the asana. Completes the cycle of peace of mind. No thoughts, no memories. Only concentration on the existing moment - breathing, asana, sensation.
The highest skill in performing asana is Asanajaya - meditation in asana.
How do the names of asanas appear?
The birthplace of yoga is ancient India, whose language was Sanskrit. The names of asanas are given in this language, which is rarely found in the everyday world, and it is difficult for beginner yogis to remember and even more so to understand these names. Although each of them conceals the meaning and description of the asana. Most popular asanas take their name from nature - these are the names of animals and plants that the asana looks like.
So it can be the names of objects, heroes of the Indian epic, natural phenomena. For example, the complex of asanas Surya Namaskar is the most common technique in yoga, the literal translation means “sun salutation”. In this case, the name contains not only the visual perception of the complex, but also its semantic load. A similar complex is Chandra Namaskar, which means "greeting the moon." An excellent example of a single asana would be Dhanurasana, the bow pose.
Dhanurasana or Bow Pose
Dhanurasana or Bow Pose
"Dhanu" in translation into Russian means "bow". The yogi who takes the bow pose becomes like him himself. Asana looks simple and visually resembles an exercise from children's gymnastics, but there are features. Performed from a prone position. Bending your knees, stretch your arms back and grab your ankles with your hands. The arms are stretched like a bowstring. The body is bent, only the stomach touches the floor, the pelvic bones and ribs are raised up. The main deflection should fall on the thoracic spine. Exiting the asana should be as smooth as entering it. This asana gives a surge of energy, fills the body with strength, improves blood circulation. It is not recommended to include it in the evening practice - after it it will be difficult to fall asleep. Regular practice of the bow pose helps to correct posture and has a positive effect on the spine.
How many asanas are there?
According to ancient yoga treatises, there are more than 8 million living beings in the world, and the same number of asanas. Like reincarnation, a practicing yogi reincarnates from one living being to another, developing his consciousness. modern yoga contains significantly fewer poses, and for regular daily practice, several dozen asanas, selected individually, are suitable. Asanas are varied. Bending, twisting, stretching. Dynamic, powerful, balancing.
Calm, slow, relaxing.. Each gives its own unique effect. Regular practice of asanas will make life brighter, the body stronger, the mind freer. The practice of yoga is an excellent tool on the path of spiritual development, the full power of which can be felt already at the first lesson.
12 yoga asanas dangerous to health
SIRSHASANA
Headstand
Sirshasana is one of the main postures of Hatha Yoga.
It normalizes the blood supply to the brain, pituitary gland, pineal gland, while improving memory, vision, hearing, sleep.
Asana improves complexion, smoothes wrinkles, restores nervous balance. The pain in the legs disappears. It has a beneficial effect on the tonsils, heart, liver, sex glands, spine, leg veins. Gives relief when lowering the internal organs.
The whole body in this posture is updated.
It is recommended to practice Sirshasana together with Sarvangasana, it is in this combination that the greatest normalizing effect of both poses is achieved, especially on the nervous system. One Sirshasana can cause uncompensated excitation of the central nervous system.
Yogis believe that all inverted postures, especially Sirshasana, contribute to the development of the ability to feel the biofield, "see" with the inner eye, and many other hidden capabilities of the human brain.
Swami Sivananda.Yogic texts refer to Shirshasana as the "regal pose". It is hardly necessary to particularly argue about the paramount importance of the normal blood supply to the head and, in particular, the brain, because the normal functioning of all organs and systems without exception depends on it.
In addition, turning the subtle body over in relation to the downward flow of cosmic energy leads to a change in the direction of rotation of the primordial vortex - the thinnest structure of the ethereal part of a human being - to the opposite, which causes a slowdown (and in some cases reverse) of the direction of the flow of internal time, as a result of which slowing down the aging process. Therefore, some experts - in particular, the outstanding yogi of antiquity Gheranda - attribute Shirshasana to the category of varieties of Viparita-ka-rani-mudra.
Visual disturbances, periodontal disease, headaches and dizziness of nervous origin, hysteria, excessive nocturnal emissions, constipation, digestive disorders, diseases of the liver and spleen, and many other diseases are cured by regular persistent practice of Mastak Mudra.
Technics
Video
SALAMBA SARVANGASANA
Salamba Sarvangasana
Pose for all parts of the body
The common name for this asana is "birch".
This is an amazing posture that helps restore almost all body systems.
Sarvangasana has a special effect on the thyroid and goiter glands, tonsils, sex glands, brain, heart, and lungs. The nervous system calms down and headaches disappear.
Long-term practice in Sarnangasana cures chronic headaches, chronic colds, hypertension and hypotension. Improves memory, hearing and vision. Increases peristalsis.
Sarvangasana is used for varicose veins lower extremities, urinary and menstrual disorders, uterine displacement, kidney prolapse, hemorrhoids and hernia.
Asana prevents the formation of new wrinkles and helps smooth out old ones.
It is advisable to practice Sarvangasana twice a day, for 10 minutes each. If the asana is held for less than 5 minutes, its effect is noticeably reduced.
Swami Sivananda. Sarvangasana is no less beneficial than Sirshasana. It has an amazing effect on the glands related to Wisma Granthi.
The thyroid gland is also called the "gland of youth". This speaks of its importance in preserving the youthfulness of the body.
Senile decrepitude is not a natural condition, but a disease. This is proved to us not only by yogis who remain strong and youthful until death and pass away at a consciously chosen moment, but also by many old people who remain healthy and strong thanks to a normal lifestyle.
The regular practice of Sarvangasana has an amazingly beneficial and balanced effect on the entire Wisma Grantha area.
Constipation, indigestion, disorders of the liver and spleen, menstrual disorders and displacement of the uterus in women are miraculously cured by it. It eliminates general weakness, dizziness, hemorrhoids and hernia.
Technics
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Viparita Karani Mudra
Reversed action symbol
Viparita Karani Mudra is one of the key mystical practices of Yoga.
When performed in the full version, this exercise reverses the direction of rotation of the main vortex, thereby influencing the direction of the flow of internal time.
The Hatha Yoga Pradipika (sloka 82) says:
“In the beginning, the body should be kept upside down for only a short time. The duration can be gradually increased day by day. After six months of daily practice, wrinkles and gray hair will disappear.”
In other words, one of the most important beneficial effects of this pose is the rejuvenation of the body, the suspension or slowing down of the aging process. Of course, to achieve a serious result in half a year, as described in the text, you need to follow more complex technique, which requires prior mastery of Ujjayi pranayama, Chakra kshetram, the sensation of prana flows and visualization skills. However, even when performing the outer form of the asana, you will be able to feel great benefit both for body and mind.
Thanks to the regular practice of Viparita Karani mudra, your hair and skin will look healthier, the onset of gray hair will be significantly delayed. Asana eliminates constipation, anemia, indigestion, improves digestion and vitality of the body. Due to the strong effect on digestion and metabolism, when practicing asana, you need to fully eat (but not directly during its implementation, of course - after eating, 2, better - 3 hours should pass before the start of practice; it is also not recommended to eat before 30-60 minutes after performing the asana).
Swami Sivananda. Classical treatises unanimously state that the practice of Viparita-karani-mudra preserves the youthfulness of the body. The skin does not fade and the hair does not turn gray over time. This exercise has a powerful beneficial effect on the structures related to Wisma Granthi, eliminates constipation, indigestion, anemia, increases appetite and overall vitality of the body.
Due to the stimulation of Vayu and Agni, Viparita Karani Mudra helps to neutralize and destroy toxins in the body. In addition, the inverted position of the body in the Viparita Karani Mudra relieves some of the load on the circulatory system due to the need to overcome the force of gravity when the blood passes through the lower body. Blood rushes to the organs of the abdominal cavity and upper body, especially to the neck and head. The blood vessels of the legs rest, the brain receives additional blood supply, the thyroid gland is abundantly washed with fresh blood.
Technics
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HALASANA
Plow Pose
Halasana comes from the word “hala”, which means a plow, which the body looks like when performing this asana.
Halasana and some other postures make up the Sarvangasana cycle.
In this position curvature of the spine and back pain are eliminated, blood circulation improves. spinal cord, functions of the liver, kidneys, spleen, adrenal glands, pancreas. By stretching the arms, cramps in the arms are cured. Asana increases peristalsis, gives relief from flatulence (bloating with gases). Helps with prolapse of internal organs, liver disease, diabetes, pyelonephritis, hemorrhoids. The effect of Halasana is in many ways similar to the effect of Sarvangasana, but in Halasana a greater effect is achieved for the abdominal organs.
Swami Sivananda. Stimulates the nerves and nerve plexuses associated with the front of the spine. Promotes the collection of prana in the middle of the abdomen and its uniform distribution from there throughout the body. In addition, this asana is one of the exercises that preserve mobility. spinal column and hence the youthfulness of the body.
The muscles of the abdomen, thighs, pelvic region are strengthened, the heart rests, the liver, pancreas and spleen receive powerful stimulating impulses. Eliminate unnecessary body fat throughout the body, appetite develops. The organs of the Visma-granthi area, in particular, the thyroid and parathyroid glands, are subjected to exclusively beneficial functional and regulatory effects.
Technics
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Combination of three classic exercises: Bhujangasana - Shalabhasana - Dhanurasana
BHUJANGASANA
snake pose
Corrects curvature of the spine, puts in place displaced vertebrae, tones the entire back. Strengthens the activity of the thyroid gland, improves performance gastrointestinal tract, motor muscles of the eyes, nervous system. Helps to cure sciatica. Helps with constipation.
The variant of Bhujangasana with turning the head and body to the right and left has a beneficial effect on the corresponding kidneys, causing intensive blood circulation in the lumbar region.
Swami Sivananda. Asana tones the muscles of the back, helps to correct posture and, to a certain extent, eliminates the curvature of the spine.
It helps to increase the volume of the lungs and straightens the alveoli, has a beneficial effect on the heart and all organs of the abdominal cavity. The muscles of the pelvis and pelvic floor strengthened. The muscles of the back develop rapidly and proportionately. Breast lines in women are made perfect. In addition, Bhujangasana is indispensable in the treatment of gynecological diseases.
Technics
Video
SHALABHASANA
Locust Pose
Asana has a very good effect on the spine, corrects its curvature and ossification, and is used when the vertebrae are displaced. Tones the digestive organs bladder and the prostate gland, helps with flatulence and intestinal disorders.
Swami Sivananda. Just as Bhujangasana tones upper part body, the practice of Shalabhasana works out its lower part and legs.
This asana is a very effective prophylactic against sciatica and rheumatic symptoms in the lumbar region. After a few days of practice, it completely cures the pains in the sacral region that often accompany menstruation in women.
The exercise helps to get rid of rheumatism of the hands and feet, as well as neuralgia. sciatic nerve. In addition, it allows you to make long walks without feeling the slightest fatigue, and increases endurance to heavy physical exertion.
The alveoli of the lungs are straightened, toned and developed, the legs become slender, fat deposits on the hips and torso quickly disappear.
Technics
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Dhanurasana
Bow pose
Dhanurasana is one of the most "ancient" yoga postures, recommended in Swatmarama's Hatha Yoga Pradipika and Gheranda Samhita.
The pose stimulates the activity of the liver, kidneys, adrenal glands, thyroid and pancreas. Strengthens the spine, makes it mobile, tones the nerves of the spine. Practice in this asana cures the displacement of the vertebrae, eliminates neuralgic pains caused by long sitting.
Swami Sivananda. Dhanurasana is the final element of a harmonious combination of three classical exercises: Bhujangasana - Shalabhasana - Dhanurasana. Properly performed Bhujangasana works the upper body. Shalabhasana - lower, Dhanurasana balances them, working through the middle part.
It has a tonic effect on the small and large intestines, eliminates defects in the stomach, liver, gallbladder, spleen and pancreas. The abdominal muscles are strengthened, the spine becomes flexible. In addition, Dhanurasana helps to get rid of osteochondrosis, rheumatism and diabetes, and also eliminates fat deposits on the abdomen and thighs.
Technics
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ARDHA MATSIENDRASANA
Half Matsyendra Pose
Matsyendra - God of fish
The asana cures pain in the back, lower back and hips. The prostate gland and bladder, liver and spleen are revived, the work of all digestive organs improves. The spine) in this posture is maintained healthy, and yogis say: "As long as the spine is flexible, there is no old age."
In Ardha Matsyendrasana, the shoulders are well developed, strengthened shoulder joints and ligaments.
“Matsyendrasana improves appetite by inflating digestive fire, it destroys terrible diseases in the body. During the practice in this asana, the Kundalini awakens and the soul becomes calm ”(Hatha Yoga Pradipika).
Spinal twist poses cannot be replaced by anything.
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Eighty-four major asanas are given by Shiva. I will talk about the four most important ones. Siddha, Padma, Simha and Bhadra are these four. Of these, Siddha is the most convenient and should be practiced constantly. ("Hatha Yoga Pradipika", 1-35; 1-36).
SIDDHASANA
perfect pose
Siddhas in Indian mythology are holy beings with supernatural powers.
Siddhasana is considered one of the most important asanas. Despite its simplicity, it has a very beneficial effect on the nervous system, improves blood circulation in the pelvic area, and restores the balance of many physiological processes in the body.
The pose is very good for breathing exercises, voice exercises, mental concentration and eye exercises. The main condition for the successful practice of Siddhasana is a straight back.
In the Gheranda Samhita, this asana is mentioned as the first of 32 recommended "to people in this world": "Sit on the heel of one foot. With the heel of the other foot, press the base of the genitals. The chin is pressed to the chest. Keeping still and in control of your senses, look steadily at the place between the eyebrows. This posture, which opens the door to liberation, is called Siddhasana.
“Of all the eighty-four asanas, siddhasana should always be practiced. It purifies 72,000 nadis." Hatha Yoga Pradipika Shloka 39
In a number of sources on yoga, siddhasana is considered the best of all possible asanas. Unlike other postures that help a person gain health and a harmoniously developed body, as well as get rid of a number of ailments, siddhasana is primarily used for the practice of pranayama and meditation. It is often even said that siddhasana is the perfect pose.
It is traditionally believed that the highest levels of yoga can be achieved even with only one persistent practice of siddhasana. The name itself indicates that the asana opens up siddhis to the practitioner, i.e. perfection and beyond the ability that can help on the path to full self-realization.
The Hatha Yoga Pradipika (part 1, verses 39-42) says: “Of all the 84 important asanas, siddhasana should be practiced especially, as it purifies 72,000 nadis. A yogi who practices siddhasana for twelve years, while meditating on his own Self and restricting himself in food, will reach the state of supreme perfection. There is no need for other asanas if mastery in siddhasana is achieved.
Careful performance of pranayama in this asana makes the practice of any other asanas superfluous and keval-kumbhaka (involuntary cessation of breathing) sets in. This asana alone spontaneously generates unmani-kala. If perfection in siddhasana is achieved, the three locks are performed automatically and without tension.
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PADMASANA
Lotus position
One of the most effective poses, has the most versatile effect. The nervous system, internal organs calm down, the dynamic balance of all body systems is restored. Stiffness in the knees and ankles disappears, the back is strengthened.
Padmasana is considered a very calm pose, the body rests in it, and the mind can be directed to any point in life.
Along with Siddhasana, Padmasana is great for a variety of sitting exercises and for meditation (mental representation of various images, states and sensations).
Padmasana will be much easier to perform if you first master the floor lotus position.
“Having taken Padmasana and placing the palms one on top of the other, firmly press the chin to the chest and, concentrating on Brahman, often contract the anus and raise the apana; by similar contractions of the throat to move the prana down. By this, unsurpassed knowledge is achieved due to the Kundalini (awakened by this process) ”(“ Hatha Yoga Pradipika ”)
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BHADRASANA
Beneficial Posture
Hatha Yoga Pradipika lists Bhadrasana as one of the four most important asanas.
Action. This asana stimulates the appetite, develops and strengthens the knees and hip joints, as well as all organs located in the lower part of the abdominal cavity and inside the pelvis. It is an exceptionally powerful means of developing sexual potency in both women and men, with proper full-fledged practice, it develops a truly unprecedented sexual power and, most importantly, the ability to control, redistribute this power and consciously manage this power.
Bhadrasana is one of the means of prolonging youth and gaining great magical powers. For women who have been constantly practicing Bhadrasana for several years, she, among other things, greatly facilitates childbirth.
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Addition: Baddha Konasana (butterfly pose)
SIMHAASANA
lion pose
Simha means "lion". This asana is dedicated to Narasimha (nara - man, simha - lion) - a lion-man, one of the incarnations of God Vishnu.
Simhasana refers to yoga postures designed to treat the throat. By increasing blood flow to the neck, Simhasana helps fight diseases of the upper respiratory tract, cleanses the tongue, improves voice and hearing, eliminates bad breath, and increases salivation.
In addition, the lion pose strengthens the ligaments of the throat, the muscles of the neck, face, abdomen, arms and legs. Smoothes wrinkles on the face. Eliminates double chin.
Improves diction. Useful for everyone who has to speak a lot and loudly: lecturers, singers, as well as people with a speech impediment. This posture also increases the blood supply to the posterior lobes of the brain, activates and recharges the throat energy center (Vishuddha Chakra).
It has a general calming effect.
Relieves mental stress.
Gives the possibility of acquiring siddhis and transferring them to others.
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Vrikshasana
tree pose
All yogic exercises (asanas) are aimed at calming the mind and nervous system, but balance postures serve this purpose especially. Vrikshasana is one of them.
The main effect of vrikshasana
Swami Kriyananda: "The tree pose is very helpful in achieving greater concentration in oneself (in a spiritual, not in an egoistic sense) and developing the correct posture."
This calms the mind and nervous system.
Additional effect from the tree pose
- develops shoulder mobility
- strengthens the muscles of the legs and arms
- tighten the muscles of the buttocks
- training the vestibular apparatus
- helps with flat feet
After performing vrikshasana, a person feels a surge of strength, lightness and confidence.
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32 asanas and 11 asanas
The ancient sage Gheranda in his work "Gheranda Samhita" identified 32 poses as the most important:
Gheranda said:
1. Shiva described 8,400,000 asanas. There are as many possible body positions as there are species of living beings in the universe.
2. Of them best essence 84. And out of these 84, only 32 are extremely useful for humanity in this world.
3 - 6. 32 asanas that give perfection in the mortal world are as follows:
Siddha, Padma, Badra, Mukta, Vajra, Swastika, Simha, Gomuka, Vira, Danura, Mrita, Gupta, Matsya, Matsyendra, Goraksha, Paschimottana, Utkata, Samkata, Mayura, Kukkuta, Kurma, Uttana Manduka, Uttana Kurmaka, Vriksha, Manduka, Garuda, Vrisha, Shalaba, Makara, Ushtra, Bujanga and Yoga asana.
2. Padmasana (lotus position)
3. Bhadrasana (blessed posture)
4. Muktasana (release pose)
5. Vajrasana (diamond pose)
6. Swastikasana (swastika pose)
7. Simhasana (lion pose)
8. Gomukhasana (cow head pose)
9. Virasana (hero pose)
10. Dhanurasana (bow pose)
12. Guptasana (hidden pose)
13. Matsyasana (fish pose)
14. Matsyendrasana (Matsyendra pose)
15. Gorakshasana (pose of Goraksha)
16. Pashchimottanasana (back extension pose)
17. Utkatasana (Elevated Pose)
18. Sankatasana (Twisted Pose)
19. Mayurasana (peacock pose)
20. Kukkutasana (rooster pose)
21. Kurmasana (turtle pose)
22. Uttana-kurmasana (stretched tortoise pose)
23. Utgana-mandukasana (stretched frog pose)
24. Vrikshasana (tree pose)
25. Mandukasana (Frog Pose)
26. Garudasana (eagle pose)
27. Vrshabasana (bull pose)
28. Shalabhasana (Grasshopper Pose)
29. Makarasana (crocodile pose)
30. Ushtrasana (camel pose)
31. Bhujangasana (cobra pose)
32. Yogasana (yoga pose)
Thanks to these postures, a person can gain a huge amount of benefits, however only 11 of these asanas are considered key.
It is they who are listed by the yogi Swatmarama, a disciple of Garkshanath, in the text "Hatha Yoga Pradipika":
1. Siddhasana (Perfection Pose)
2. Padmasana (lotus position)
3. Gomukhasana (cow head pose)
4. Virasana (hero pose)
5. Kukkutasana (rooster pose)
6. Kurmasana (turtle pose)
7. Dhanurasana (bow pose)
8. Matsyendrasana (Matsyendra pose)
9. Pashchimottanasana (back extension pose)
10. Mayurasana (peacock pose)
11. Shavasana / Mrtasana (corpse pose)
Among all the asanas listed padmasana and siddhasana occupy a key position, in view of the fact that the qualitative development of them opens the way for mastering the next steps of yoga.
About Swami Sivananda
Swami Sivananda (1887-1963) - Hindu spiritual teacher, widely known supporter of Yoga and Vedanta. Swami Sivananda is the founder of The Divine Life Society and the author of over 200 books on yoga, Vedanta and many other subjects. He established the Sivananda Ashram, the headquarters of The Divine Life on the banks of the Ganges River at Sivanandanagar, 3 kilometers from Rishikesh city. Swami was a pilgrim and traveled all over India, meditating at holy places and studying the works of spiritual teachers. He created world federation Sadhusa in 1947 and the Yoga Vedanta Academy in 1948. Swami called his yoga "the yoga of synthesis."
VIDEO
Yoga in our daily lives (Yoga in our daily life)
Not always at the first yoga class everything is simple and clear. Confused look, stupor and embarrassment. Do you recognize yourself? Then we have good news. We answered 15 questions that you were embarrassed to ask the coach.
How useful is yoga?
- it great way distract from problems and get rid of unnecessary thoughts. It helps to know yourself both externally and internally. Already in the first lessons you will do big step on the way to mastering your body and controlling your breath. In addition, like all physical exercises, yoga allows you to keep your muscles in good shape.
What are asanas?
In the primary sources, asana is understood as a comfortable and pleasant position of the body, but to say that this is really so is to lie. For a beginner yoga, bends and backbends are a rather unpleasant thing. However, it is believed that the asana will really become comfortable when your body is completely relaxed and your mind is focused on the infinite. In secret, this is not always possible even for the most experienced yogis.
Life hack: important is the impression that the first yoga class will make on you. It depends on the atmosphere and general mood during the yoga session whether you continue this path or not. This summer, anyone can visit a yoga class absolutely free of charge from Roxy on the roof. Registration opens on Thursdays at 17:00 - look for the link. Classes are held every Monday, starting at 20:00 at the observation deck of the main entrance of Gorky Park.
What about namaste?
Namaste is a gesture that means that every person has a divine principle, and it is located in the heart chakra. To properly perform namaste, place your palms together at chest level, lower your eyes and tilt your head forward. Saying "namaste" during this action is optional. This gesture in yoga is recommended to start and end a class.
Is it possible to practice without an instructor?
Yes. In a global sense, yoga is a way of life. It involves rethinking your principles and habits. Perceiving yoga as a set of asanas, you reduce its importance. Of course, you can follow the exercises from the video tutorials, but be prepared for difficulties. First, you need to choose necessary equipment(mat, belt, block, etc.), and secondly, you need to follow the exercise very carefully, preferably in front of a mirror, because there is no instructor nearby who will help you avoid injuries.
When should you meditate?
Meditative practice is present in many areas of yoga. You will be surprised, but you can meditate even when you are washing dishes or taking a shower. Monotonous work is great for clearing your mind. Many people like to practice meditation before and after yoga.
What to do if it doesn't work?
Don't despair. requires years of practice, and failures in it are steps to success. Try to catch the rhythm of your breath and do the exercises in time with it. Take your time, stay in one asana longer, and if it is very difficult, simplify your task. Perhaps when you turn your heel or knee a couple of centimeters to the right or left, it will become much easier for you. Feeling your body is exactly what yoga requires of you.
Is it necessary to do yoga with music?
Music is a matter of taste, but it affects our body in a certain way. For example, it's hard to think about the negative when an encouraging, pleasant melody is playing around. We recommend that you try to work out with and without music, only in this way you will understand what is right for you.
What music is best for yoga?
Here again, everything is individual and depends on your goals. For example, it is better not to use hard rock and energetic music for fitness at all, since yoga is not about speed. In order to cheer up, you can choose classical music, art rock or alternative, electronic music without drums is good for meditation, ethnic music and mantras - for static asanas, sounds of nature - for relaxation.
Does yoga need to be flexible?
More likely no than yes. Each asana has several variations, which depend on your level of training. You can start with the easiest step and gradually increase the load.
When I fall asleep at the end of a workout, is that shavasana?
Not really. Savasana is more than just sleeping on the floor. More precisely, it is a state between sleep and wakefulness. The purpose of shavasana is to relax and let go of feelings of fatigue and anxiety. For this asana, the correct position of the body is important: arms along the body, palms to the ceiling, heels at a distance of 5 cm from each other, the face looks exactly at the ceiling. But more importantly, you should be comfortable. Therefore, if you have done everything according to the instructions, but feel discomfort, change position and bring the asana to the ideal.
When is the best time to exercise - in the morning or in the evening?
In yoga, there is no time that is perfect for everyone. Choose those hours when nothing bothers you. It is better if you do not feel sleepy and tired. It is important not to forget about the diet before and after classes. Having chosen a morning practice, try not to have a very heavy breakfast. You should not eat for an hour and a half before class and an hour after.
Do athletes do yoga too?
Yes, many athletes use yoga as a workout. Among them are Mark Henderson, the gold medalist in the integrated swimming at the Atlanta Games, gymnast Lilia Podkopayeva, and even the founder of the Bikram Yoga direction, Bikram Choudhury, who is Olympic champion in weightlifting.
What clothes do you need?
The one that makes you feel comfortable. It is better to choose a form-fitting shape, you can easily stretch in it and not get confused. Try to avoid fasteners, Velcro - they can press and rub. Shoes are not required for the exercise. A pair of socks or slates will be enough to walk to the mat and back.
Do I need to buy my own rug? Is it hygienic to exercise on a public mat?
You don't have to buy your own mat if you're in the studio. If you care about hygiene, you can purchase a special disinfectant spray that is suitable for cleaning all surfaces. Sometimes the studios themselves offer you to use this. However, if you still decide to purchase your equipment, remember that fitness and yoga mats are different from each other. Make sure you buy exactly what you need.
Where to learn yoga if you want to know it from the inside?
India, Bali and the island of Koh Samui in Thailand are best suited for yoga practice. There you can find very atmospheric yoga studios located in the mountains or on the ocean.
One of the first concepts that everyone who starts the practice of yoga gets acquainted with is asana. Usually we are content with explaining that this is a special posture that the yogi takes, and we rarely ask ourselves what the meaning of asanas is, and why they are like that.
About what asana is and why you need to follow it so carefully correct execution poses, we are talking with the founder and leading teacher of the Iyengar Yoga Center Tatyana Borodaenko.
- Tatyana, what is asana?
In one of the primary sources of yoga, the treatise of Patanjali, asana interpreted as a comfortable, pleasant body position.
- Wow comfortable and pleasant! Most postures are given by practitioners with considerable difficulty and require patience and overcoming oneself.
No need to interpret the ancient texts absolutely literally. Asana will indeed be a comfortable and pleasant posture, but only if our body and mind are developed to perfection. It is not difficult for a person who is harmonious, in control of his emotions, consciousness, concentration, with good posture, a strong and flexible spine, and a symmetrically developed body to perform any of the asanas. But how many people do you know?
A pleasant body position for most of us: slouching, grimacing, sitting with shoulders lowered and neck squeezed. At the same time, you need to understand that the body suffers from our stoop and curvature and signals diseases that our relationship with others, with the perception of the world is not harmonious and needs to be adjusted. And in achieving harmony, it is yoga and its asanas that can help us.
The asana has, as it were, two layers - the external form and the internal content. Our physical body creates the outer form of the asana, followed by the inner form of the asana, which reflects our compliance with the laws of the development of the life of the Universe. If these laws are observed, then the posture works for itself: the correct energy flows, a full connection with the inner "I", the deep layers of our mind. Such happiness is given to the perfect man, to whose image we all aspire.
However, we are all far from ideal, our body does not obey us, it is difficult for us even to observe the external architecture of the posture, let alone achieve its internal harmony. And this gives us a lot of unpleasant moments: it is hard to realize that you are not perfect, to experience disappointment with yourself. When we get up in the asana, the first thing is a wave of discomfort, we experience discomfort on the physical and mental levels. On the other hand, there is no greater happiness when, after hard work on yourself, you rise one step higher, take a small step towards self-improvement, when yesterday’s impossible asana suddenly becomes a simple and pleasant pose. Following these purely physical changes, others occur in our body - on a moral, mental level, the world around becomes better and brighter.
- Many people who start practicing yoga want to immediately get into a complex, spectacular pose, impress others with their skills.
This is selfishness and vanity, the desire to look better than we are. Through stubbornness and excessive effort, one can force the body into a certain position. However, if the body does not know how to work in such poses, the asana is performed due to the flexible parts of the body, deflections, if the arms and legs, the small muscles of the back are not developed, then the poses will be performed due to the reserves of the lower back, further destroying the already suffering back.
Perhaps, to an inexperienced eye, the pose will look beautiful, but over time, a forced approach to yoga practice will inevitably cause problems, not only with the lower back, back, but also with internal organs because everything in our body is interconnected. By the way, any deterioration in health is a signal that the practice is going wrong and something needs to be changed in it.
As a result, people who dreamed of improving their health and learning to control their bodies get the opposite result and conclude: yoga is bad, yoga is not for me.
However, in nature the laws of development and improvement are the same for everyone, regardless of whether we understand them or not. And if we do not comply with them, then an inevitable imbalance occurs.
Therefore, you need to come to terms with your imperfection, start from the basics, while learning to see with your inner eye the image of an ideal asana with the correct geometry - a reflection of the form that exists in higher nature. After all, asanas, their geometry were invented for a reason: they are a reflection of the ideal geometry, according to which the material Universe was created.
Here we stand, imagine the ideal pose. And even though we cannot do it correctly, auxiliary materials will help us out: linings, belts, bricks. We begin to educate the body: it is used to stooping, and we retract the shoulder blades, stretch the thoracic region, stretch the legs and free the lower back. This is the case when the form changes the content.
When we get any closer to perfect shape mood improves, complex health problems are solved. This is the real magic of the impact of yoga, which has become a reality, because for a moment we come to unity with the forms and laws of nature.
- So, we go from simple to complex?
As always in this world. If we continue the analogy with geometry, then there are simple shapes - a square, a triangle, a circle. You can make any compositions from them. So it is with asanas: you need to master simple poses to perfection, then the most virtuoso ones will easily form from them.
In yoga, in general, the concepts of simple and complex are very arbitrary. The most difficult asanas are actually not intricate "knots" and power racks, but Tadasana and Shavasana. For many, it becomes a discovery how difficult it is to make the body stand correctly and evenly.
And many at first do not endure Shavasana at all. This posture is outwardly primitive, but when we plunge into our inner world, it's scary: our mind is used to working with external manifestations, we always react and analyze what is happening outside. But there is a whole world inside of us too. If we discover this world in ourselves and learn to draw strength from it, then the world around will change.