Since, on the one hand, it includes full-fledged work on the whole body, and on the other hand, it does not require delving into the religious aspect. Hatha yoga classes change first and foremost inner world a person: a deeper sense of the body allows for better control of thoughts.
Sun Salutation (Surya-namaskara)
Hatha yoga classes can include elements of different directions - depending on the teacher. A good asana sequence to start with is the classic Sun Salutation ».
This complex perfectly prepares the body for other asanas, therefore, classes often begin with it. But if you are limited in time, you can do it separately, for example, in the morning as a charge. Of course, 15 minutes is not enough for full practice, even for beginners. But something is better than nothing.
Complexes for beginners usually include asanas that affect the whole body. They linger in each position for a short time (less than a minute). Over time, if you feel the need for deeper practice, it will make sense to increase the delay in individual asanas. But this is more related to static.
Several video tutorials for practicing at home
15 minutes for energy
Basic complex for beginners, including warm-up, Sun Salutation, stretching
Relaxing complex for a healthy spine
An hour-long, but not complicated complex
- Do not neglect the warm-up: warming up the body promotes safe and deeper practice at the same time.
- Avoid sudden movements. The only thing that requires tension in yoga is the control of attention.
- Avoid painful sensations!
- Do even the most consciously, avoiding automatism.
- Breathe deeply and calmly: while inhaling, stretch the spine, while exhaling, relax and deepen the asana.
- Pay special attention to your back: it should not bend in an attempt, for example, to reach your feet. If stretching does not allow, do not strive to immediately achieve the ideal position: regular practice will help deepen the asana over time.
Of course, there are contraindications for practicing hatha yoga. The only way not to harm yourself is to listen carefully to your own feelings. In any case, yoga does not set a goal to twist everyone with the letter "siu". Don't look at others, concentrate on your feelings and enjoy the practice.
Self-study yoga course 114. Hatha yoga
Estimated time for completing the course: 72 hours of net time, for 5 days.
Short description course: When we hear the word yoga, in 80% of cases it is about hatha yoga. Hatha yoga is the science that helps one step into yoga. Hatha yoga can be taught to anyone. Doing hatha yoga, a person becomes stronger, more enduring, after which there comes a moment when intellectual power begins to grow. The physical body is directly related to mental activity. Our natural state is a feeling of happiness and joy. But it disappears from time to time. Hatha yoga helps bring this state back. Yoga does not bring anything into our life, it only removes pain. To teach a person subtle practices, you must first teach him hatha yoga. The criterion for success in hatha yoga will be the habit of practicing. There should be harmony in yoga. Experiencing harmony on the gross, there is a harmonious circulation of energy on the subtle and the causal, and this is how miracles happen. In this course, you will learn: What is yoga? The first and second principles of yoga. What is the difference between Hatha yoga and yoga in general? Who Invented Yoga? Reasons for the popularity of yoga these days. What does yoga reveal in us? Yoga poses are like a set of keys that open what is in us. Who is Hatha Yoga for? The need to use common sense when practicing yoga. What do you need to do yoga? Supporting and Desirable Factors for Yoga Practice. Regularity and duration of classes. The issues related to the preparation of a practical lesson on Hatha yoga are considered: the number of used poses; method of Energy, method of Consciousness and their combination; harmony method; rest posture, etc. How to finish a lesson correctly? Yoga classes and nutrition. How to combine yoga with regular work? In the practical part, an approximate version of the lesson with explanations is given. The description of some poses from the treatise "Narration on Hatha Yoga" is given. What are the criteria for success and mastery in yoga.
Vadim Zaporozhtsev.
1. Name: Hatha yoga from scratch
3. Brief description: From this course you will learn: What is yoga? The first and second principles of yoga. What is the difference between Hatha yoga and yoga in general? Who Invented Yoga? Reasons for the popularity of yoga these days. What does yoga reveal in us? Yoga poses are like a set of keys that open what is in us. Who is Hatha Yoga for? The need to use common sense when practicing yoga. What do you need to do yoga? Supporting and Desirable Factors for Yoga Practice. Regularity and duration of classes. The issues related to the preparation of a practical lesson on Hatha yoga are considered: the number of poses used; method of Energy, method of Consciousness and their combination; harmony method; rest posture, etc. How to finish a lesson correctly? Yoga classes and nutrition. How to combine yoga with regular work? In the practical part of the seminar, an approximate version of the lesson is given with explanations by Vadim Zaporozhtsev. The description of some poses from the treatise "Narration on Hatha Yoga" is given. Criteria for success and mastery in yoga.
4. Date and place of the lecture: 2009.04.26 Cultural Center "Enlightenment".
5. Audio, video and text of the lecture belongs to: Open Yoga University in the city of Moscow ( Anandaswami tradition yoga school). You have every right to copy, replicate and distribute materials from this site, preferably make a link to our site www.openyoga.ru.
6. Drawings: Anna Smirnova
7. Yoga School Address: Moscow, Russia, Novoslobodskaya metro station, st. Dolgorukovskaya, house 29, tel. 251-21-08, 251-33-67, Cultural Center "Enlightenment". Websites: www.openyoga.ru, www.yogacenter.ru, www.happyoga.narod.ru.
8. The main text of the lecture.
Today we have April 26, 2009. My name is Vadim Zaporozhtsev. This is our Hatha Yoga workshop. We are located in the Cultural Center "Enlightenment" near the Novoslobodskaya metro station in the city of Moscow. All archival information on our sites www.openyoga.ru, www.happyoga.narod.ru, www.yogacenter.ru. This is a workshop for the International Open Yoga University.
What is yoga?
Today we are going to get acquainted with Hatha yoga. And let's try to consider this subject in the best traditions of the Open Yoga University. We believe that even complex things can be explained in a simple, understandable and accessible language, even for those people who have just started doing yoga, as they say, from scratch. This is how we will go so that a person from scratch can immediately understand what is the meaning of Hatha Yoga, what is its power, and how it can be directly applied already in his personal life.
We'll start with the formalities. In fact, what is yoga?
It is necessary to determine from the very beginning what yoga is and what it is not. The answer is as follows, yoga is a system of self-knowledge that has come down to us since ancient times. So ancient that we can only speculate and guess when, in fact, this doctrine arose. That is, this is a period of time calculated in thousands of years. Yoga is a very interesting system of self-knowledge, where a person is encouraged to observe moral and ethical principles. The so-called First and Second principles of yoga.
The first principle of yoga is it is not to harm anyone unless absolutely necessary, and if there is no such possibility, then do as our duty tells us, and do our best to reduce this harm.
The second principle is this is the principle of common sense, this is the principle of a certain consistency, which encourages us to spend all our vitality only on achieving our goals. Those. with common sense to approach all the tasks that we set for ourselves. And it doesn't matter what tasks they are, but if we do yoga, then this is the task of self-knowledge.
And finally, the most important distinguishing feature in yoga is that we must, as yoga urges us, to engage in self-knowledge harmoniously. There can be no question of any violence against oneself. It is important to understand this from the very beginning. Especially people who have never done yoga. Usually, with the word yoga, they have a lot of fears, phobias, that they need to somehow force themselves, they need to force themselves to do something, feel some kind of discomfort. So, from the very beginning we must be very clear and clear about this. Yoga does not imply violence against oneself. Another thing is that sometimes you have to force yourself, you have to make some effort. But even while making these efforts, we observe ourselves from the background and are glad that we are overcoming ourselves.
That's all about yoga in general. Yoga is the system that no one should be afraid of in any case. Everyone will find a path or a yoga style that suits him personally. In this regard, even other people who practice yoga are, in general, not an indicator for us. Sometimes people are shown on TV who demonstrate very complex twisted poses, and this frightens off many. Many people think to themselves: "No, I will never curl up like that, I will never achieve this." So the most interesting thing is that yoga does not require you to curl up like that, show such miracles of flexibility. More precisely, over time, as yoga says, you will acquire it smoothly, naturally, without violence against yourself. So, a person should not be afraid of yoga. Unfortunately, there is such a trend now. Many people are afraid to even start yoga, because they are afraid that it will be very difficult for them. From the very beginning, you must clearly tell yourself that the ancient teaching does not imply that you should do more than your body is able to do at the time of the beginning of yoga. Yes, of course, things will change in the future. And the body will change, and the mind will change, and the nerves will become strong, but that will be later. And now, that's what you have, that's good.
1. Tasks of the dynamic mode
2. "Introductory exercises" (the first 5-15 minutes of training)
3. Different Ways to Use Stretching to Build Your Workout
4. Different modes strength training in yoga
5. The impact of static asana practice on internal organs
6. Features of breathing and use breathing exercises in building training
7. Objectives and use of relaxation in training
8. Distribution of the load during the week and time of day
1. Tasks of the dynamic mode
The workout should start with a dynamic phase. The absolute minimum is 10 minutes, preferably 15-20. More is possible.
In some classes (with other teachers), almost all training can take place in dynamics. If the workout consists solely of stretching, this is not a good thing. the level of the "destructive" hormone cortisol increases significantly - see Chapter 2 of this article for more details. Dynamic training should contain a sufficient number of exercises that require muscle effort. For a number of reasons described below, statics are very useful, and statics should not be abandoned. Almost completely dynamic training (with a significant amount of muscle effort) I would recommend in two cases:
1. When a person is weak, and cannot hold the basic training static positions for at least one and a half minutes, or static is contraindicated for health (some problems with joints, circulatory failure, etc.).
2. When it is required to combine the development of flexibility and general stress adaptation with the development of the heart muscle. However, at the same time, the endurance of red muscle fibers will develop much worse in relation to static load (and it is generally better to train white fibers with the help of simulators, and not yoga). It will also not be as good as during static, the vascular network of internal organs will develop.
Instead of "purely dynamic yoga" it is more effective to use "stato-dynamic". And if you need to train the heart muscle, you should separately engage in cardio-respiratory training.
But whether the training of myocardial strength is so necessary is still a question, which will be discussed in detail in the article "Stress adaptation" (get ready).
But even with a predominant static load, one should start with a dynamic phase for the following reasons.
A serious load proceeds as efficiently as possible with increased blood circulation to the working muscles, heart and lungs. This ensures proper oxygen delivery and nutrients to working tissues. It will also smoothly, and not dramatically increase the activity of the nerve centers that regulate homeostasis during physical activity.
Elevated muscle temperature is also important. Resting muscle temperature is about 34.8 ° C. Maximum speed the course of metabolic and enzymatic processes in the muscle occurs at t = 37-38 ° C. Temperature will also improve the ability of tissues to stretch.
If you start a long stage of a serious load without reaching the "working mode", the chance of excessive overstrain of stress-implementing and stress-limiting systems is significantly increased. This is reflected in the rapidly onset of fatigue, the inability to perform the required amount of load, damage to a number of systems much higher than the level required for effective adaptation.
So, the achievement of the operating mode will consist in the implementation of the following factors:
1.1. Increasing the tone of the central nervous system
The tone of the central nervous system is important for increasing the level of psychological performance.
1.2. Increased blood nutrient levels
Before serious muscle work, it is advisable to increase blood glucose and free fatty acids(due to the activation of the sympathoadrenal system). This requires about 15 minutes of activating action.
1.3. Increase in the speed of blood circulation
The normal blood circulation rate is insufficient to supply the heart, lungs and muscle tissue with oxygen in a timely manner during static strength work. The blood flow rate is provided by an increase in the pulse rate, narrowing of the great vessels, an increase in the number of functioning capillaries, as a result of which the volume of systemic blood flow decreases and the temperature rises.
1.4. Expansion of blood vessels of the heart and improvement of its regulation
In order to avoid cardiac dysfunction, it is required to expand the coronary (coronary) arteries beforehand (before serious work).
The warm-up will "turn on" the systems of regulation of cardiovascular activity. So, according to a number of scientists, a warm-up can prevent a decrease in the ST segment. A similar deviation is often observed in physically healthy people at the beginning of a fast run.
1.5. Enlargement of the functioning vessels of the lungs and stretching of the muscles and ligaments of the respiratory system
The volume of pulmonary blood flow can change several times, because in ordinary life, the need for it is much less than with significant physical activity. It is highly desirable to increase pulmonary blood flow BEFORE the person begins to exercise significantly. This will significantly improve the supply of oxygen to the body.
1.6. Redistribution of blood in the systemic circulation
The internal organs contain a significant amount of blood supply. This reserve can be withdrawn into the systemic circulation, from which it will go to the muscles. This will increase the efficiency of providing muscles with oxygen and resources.
1.7. Increase in tissue temperature, CO2, and active capillaries in muscles
The temperature of the muscle, and then the adjacent connective tissue will rise due to:
Activation of the sympathoadrenal system and the central nervous system;
Increase in the level of CO 2 produced by muscle tissue during dynamic work;
There are practice options where CO2 is increased by periodically holding the breath during dynamic exercise;
An increase in blood CO2 and its temperature, especially in active muscles, increases the Bohr effect, which promotes the release of oxygen from oxyhemoglobin;
Warm-up maximizes all muscle capillaries;
An increase in temperature contributes to a decrease in viscosity and an increase in the degree of extensibility of connective tissue and muscles.
1.8. Neurological optimization of muscle tissue
Warming up, especially with a certain amount of stretching, occurs:
Downgrade muscle tension(i.e. more effective muscle relaxation);
Higher efficiency of reciprocal innervation (which allows the antagonist muscles to contract and relax faster and more efficiently).
2. "Introductory exercises" (the first 5-15 minutes of training)
Exercises 2.1.-2.3. maximize the activity of the sympathoadrenal system, central nervous system and heat production.
Further, at the beginning of the workout, it is advisable to use exercises on the legs and use shoulder girdle and the thoracic spine, because at the same time, the activation of sympathoadrenal tone occurs faster than other types of exercises.
Typically always used:
2.1. Kapalabhati
Due to irritation of the nasal mucosa with sharp and frequent shocks of air on one side, and increased circulation of cerebrospinal fluid by strong contractions of the pelvic muscles and abdominal on the other hand, the activity of the central nervous system increases.
2.2. Agni-sara-dhauti
Due to the frequent contraction of the diaphragm while holding the breath, the level of CO2 in the blood increases significantly, which rapidly increases the activity of the sympathoadrenal system and heat production.
2.3. Bhastrika
Due to the rapid change in pressure in the vasculature of the lungs, a significant part of the usually not involved vessels “opens”.
Read more about bhastrika and exercises section 1.4. see the article Exercises for the development and optimization of the respiratory apparatus.
Typically used in initial groups:
2.4. Exercises to increase lung volume
V initial group I use them to develop the habit of breathing ujjayi throughout my workout.
Sometimes used:
2.5. "Vyayama" (dynamic complex) to warm up the neck and shoulder girdle.
Given on general training sometimes for the purpose of teaching for independent home practice, for those who need to correct the shoulder girdle. Neck problems, and often headaches, are largely caused by poor posture of the shoulder girdle and thoracic spine. In this case, this short complex is shown to be performed almost every day.
Can be used
2.6. Vyamami on the shoulder girdle with breath holding on inspiration
The principle of the exercises is that on a hold after inhalation, arm swings and body movements are made. This increases the level of CO2 in the blood without a large drop in oxygen levels. CO2 increases the activity of the sympathoadrenal system and heat production.
But since similar effects are achieved in the workouts I offer at the expense of other exercises, I do not use them as unnecessary.
From these exercises, combined with others, it makes sense to do a separate workout for people with certain groups of diseases. For example - hypoacid gastritis, type 2 diabetes, a number of pulmonary diseases, etc.
More details about such exercises can be found, for example, in the book of Dhirendra Brahmacari "Yoga-sukshma-vyayama".
3. Different Ways to Use Stretching to Build Your Workout
On stretching, a detailed article "The meaning and mechanisms of stretching" has been written.
Let's take a look at the different uses of stretching in building a training session.
3.1. Workout almost entirely from static stretching
Static stretching does not cause a significant increase in the intensity of the body's activation processes. I do not mind using an activity that is almost entirely static stretching, but it will not be very effective in terms of overall adaptation. And since most people have a need to walk 2 times a week, and classes should have a strong adaptive effect, I do not use options for classes with a not pronounced adaptive effect.
Static stretching is used in my classes, but less than a number of other teachers. So, one static stretching posture is applied immediately after each individual strength exercise, or a group of exercises to improve blood circulation to the spent muscle and rest between strength exercises... And also at the end of the lesson to lower the general tone.
3.2. Dynamic stretching in the first part of the lesson, power statics in the second
After the "introductory exercises" I use mostly dynamic stretching, with a little static. By dynamic stretching, I mean slow movements, often reciprocating or rolling from one side to the other, or simply changing positions. In all variants, fixation at the point of maximum amplitude is 15-30 s, in some cases up to a minute. This activates the body and is sufficient to gradually improve flexibility.
For a 2-hour workout, I spend 30-45 minutes on it in the initial groups, and 20-30 minutes in the “continuing” ones. This time difference is due to the need to give beginners the necessary explanations "on the fly", which takes time.
Of course, a warm-up of 30-45 minutes is clearly longer than the minimum required of 15-20 minutes. This duration is due to the fact that I try to do an almost complete study of the development of flexibility in this part of the lesson.
For people with stiff muscles, to effectively increase flexibility, they often need not 2, but 3-4 sessions per week with elements of stretching.
3.3. Short warm-up and alternation of statics for strength and flexibility
You can use the option when the warm-up is performed for about 20 minutes and more use of static stretching "between" strength positions. But with the option I have chosen (3.2.), The body during a long active warm-up comes to a good "working" state. And the "power" part lasts up to 50 minutes. Approach 3.3. The "working" part will be longer, but lower in intensity. The "activity" of the organism will be lower. This will reduce the adaptive effect and create less favorable conditions for strength work.
But such an occupation may be more shown to overly hyperactive people.
3.4. A short warm-up, then a power static and at the end a lot of static stretching
The option of using a lot of static stretching at the end of the session does not seem to me to be a good one. For the reason that it is undesirable to prolong the “activity” between strength training and shavasana for more than 10 minutes. The system already needs braking to rest. And so the “delaying work” of the regulatory systems “exhausted” during strength training can cause them excessive fatigue. Those. - overtraining and underrecovery of regulatory systems may occur.
For the same reason, I now do not give a long meditation after strength training. Ideally, the "adaptive-strength" session and meditation should be spaced around the time of day.
3.5. Construction by the method of "Swastha Yoga"
The technique was developed by one of the later students of Krishnamacharya - Mohan. In this technique, the training is divided into several tens of blocks. Each block consists of multiple alternating strength and stretching positions, with a strength or stretching position fixing at the end. Either reciprocating stretching movements are performed, or dynamic approaches to a strength position with static fixation at the end in both cases.
The main difference between this method and option 3.2. is the organization of strength training, which will be discussed in section 4. In terms of stretching, each muscle increases the stretch with each new movement, at the end of the fixation follows. Stretching efficiency is good, the activity of regulatory systems with this technique is maintained at a good level.
The degree of general “activation” depends on the fitness level of the person and the pauses between the “blocks”.
Bottom Line: For an effective combination of increased flexibility, strength training, and general stress adaptation, regimens 3.2 are appropriate. and 3.5.
Mode 3.1 is suitable for relaxation.
For hyperactive (but not weak) individuals, mode 3.3 is suitable.
Mode 3.4. not very good from the point of view of the balance of the "degree of activation".
4. Different modes of strength training in yoga
Muscles are made up of two types of fibers - red (for not very strong, but long-term work), and white (for strong and short-term work).
Biochemical changes in blood composition as a result of the work of red muscle fiber"Better" affect the state of the body as a whole than with the work of white fiber. In addition, it is the red fiber that is mainly used "for life", including for maintaining posture. It is more effective to train white fibers in the gym.
In general, "for health", without the presence of special tasks, it is better to train intensively red fiber, and white - in moderation. The following modes are suitable for this type of workout:
1.Clean statics
(1.5 - 3.5 minutes without a break)
Pros: Most indicative of the endurance of red fiber. Time saving.
Cons: Poorly trains white fiber. Strength statics with simultaneous tension of a large number of muscle groups is not shown with a tendency to increase pressure.
2. Static with pauses
(30-45 sec of fixation, 10-15 pause for rest or soft movements, 3-5 approaches)
Differences from mode 1: time consuming. However, a person can do a more complex posture configuration than with a long hold. This enhances the processing of white fibers. Interruptions prevent the pressure from rising so much (if you do not complicate the configuration).
3. Short statics with numerous repetitions (for this you can call this mode dynamic)
(many movements with fixation in the working configuration 3-6 s, fixation of relaxation tends to decrease as much as possible, 10-20 repetitions)
Pros: White fiber is being worked on even more. Good for people with a tendency to increase blood pressure, but you need to increase the duration of the pauses.
Cons: even more time consuming
4. Combination of dynamics and statics.
First 10-15 repetitions of 3 modes, then pure static, or 2 modes.
In this case, the final static time will naturally be shorter than with isolated static work. In the final mode, static with pauses - the duration of the working time will be the same 30-45 s, but the number of repetitions is less.
5. Isotonic mode
The term "isotonic" means non-stop muscle work with a constant amount of effort. The muscle moves "around" a certain difficult position, without reaching the position of a significant reduction in load. For example - you slowly squat and rise, but do not sit too low and do not straighten your legs to an easy position.
Time 1.5 - 3 minutes.
For muscle training, I usually use all modes except 3 in pure form.
For the first 1-15 minutes of work, dynamic movements "play out" those poses in which it can be done.
In the initial group, it is recommended to use less pure statics, since the nervous and cardiovascular systems, and muscles too, may not be ready for this. This can cause a prolonged increase in heart rate after exercise, and an increase in blood pressure in people who are prone to this.
As the level of fitness increases, the volume of "pure" static can increase, but it is advisable to use other modes of muscle training as well.
The sequence of strength exercises:
It is advisable to do the exercises while standing at the beginning of the power block, because they are the most difficult for the cardiovascular system.
After working out a certain muscle group it is desirable to stretch it.
If, after the power block, the final relaxation proceeds quickly enough, then the last exercises should not be the most intense.
The rest - without much difference
Wellbeing
Muscles after training can "feel" the next day or every other day, for beginners - ache, but very slightly. A feeling of general fatigue the next day, or for several days in a row, indicates that the body is not ready for training of such intensity. Even if the muscles can withstand, other body systems may not be able to cope. In this case, you need to reduce the intensity of training and / or increase nutrition and rest.
5. Impact of static practice of asanas on internal organs
Static exercises (asanas) can be divided into three categories:
Asanas for the practice of pranayama and meditation.
Training (strength and compensatory);
Specifically affecting the body.
Asanas for pranayama and meditation should be comfortable for a long stay in them. These are discussed in the relevant materials, for example see the material "Basic breathing patterns".
The adaptive effects arising from the actual muscular load will be discussed in the article "Stress adaptation".
Asanas, which specifically affect the body, do this through the following mechanisms:
5.1. Local circulatory disorders
When a non-standard body position is adopted with compression of the venous outflow of blood from any internal organ or part of the body, blood stagnation forms in these areas. With regular practice, the body perceives this as a problem and produces an increase in working capillaries and an improvement in the processes of nervous and humoral (through substances that spread with the blood) regulation of this area.
Those. the effect of exposure is usually "tonic".
In general, such an effect is contraindicated in areas of vessels with severe atherosclerosis, in areas with an inflammatory process, in areas with tumors, on an overactive gland, etc.
Asanas performed for this purpose can be both power and non-power.
With general "adaptive training" (for example, in a gym in a general group), it is more effective to use mainly power asanas, which allows you to achieve a double effect - development muscle strength and endurance, and the effect on the functions of internal organs.
But if a person needs to influence a specific organ specifically every day, then non-power asanas are usually used for this.
5.2. Motor-visceral reflexes
When stretching different areas of the skin, muscles and connective tissue, motor-visceral and skin-visceral reflexes are realized. This means that the signal about tissue stretching on its way to the brain "passing" through the nerve node of a certain vertebra stimulates the activity of internal organs, the autonomic nerves of which pass through the same vertebra.
Also, the improvement of the stretching of the trophism of the vessels serving a particular organ contributes to the improvement of its work.
It has a "leveling" effect on the nervous and often vascular tone of any organ or part of the body. Decreased tone increases, increased tone decreases.
For such a stimulation of sufficient physiological severity, in many cases, a static retention of 2.5-5 minutes is required. If impossible, 15-30 repetitions are performed in a dynamic mode.
Most yoga exercises use this effect to varying degrees for different areas of the body.
Many postures affect the body by a combination of this effect and the previous effect of local compression of the circulation.
5.3. Changes in the distribution of blood volume
This effect is partially realized with the help of the 5.1 mechanism.
However, it is fully realized during overturning - when, due to gravity and hydrostatic pressure, a significant volume of blood from the legs from the pelvis goes into the head and chest.
This effect achieves several goals:
- prevention or elimination of venous stasis in the legs or pelvic area;
Stimulation of the vessels of the head and neck, chest and their organs - for example, the lungs; it has a tonic effect on the blood circulation in the brain and the sensitivity of receptors of the structures of homeostasis (hypothalamic-pituitary complex, etc.) to substances dissolved in the blood.
By increasing the blood flow to the heart, the volume of its release increases, i.e. - training of the myocardium takes place;
Due to the expansion of the right atrium and overfilling of the carotid artery basin, the total pressure decreases, which is used for relaxation and therapy of a number of cardiovascular diseases.
Based on the fact that inverted positions promote relaxation, they are applied at the end of the session.
6. Features of breathing and the use of breathing exercises in building a workout
It is recommended to read teaching materials Teaching correct breathing and Development and optimization of the breathing apparatus. "
Here are some conclusions from them:
It is imperative to breathe through the nose, preferably in a special ujjayi method. It consists in partial clamping of the glottis, which narrows the volume of the air flow. The body reflexively increases the intensity of the respiratory muscles. Inhale more efficient lungs expand, and on exhalation the intrapulmonary pressure rises, which promotes the transfer of oxygen from the alveoli into the blood. And physical activity requires an increased supply of oxygen.
Diaphragmatic breathing should always be present, except in those positions when this is not possible.
For this purpose it is necessary to squeeze the stomach on the exhale, and to relax on the inhale.
You should not specifically try to take unnecessarily deep breaths. This will lead to unnecessary stress, and the gas exchange will not improve. An average inhalation is sufficient to fill the lungs; most of the gas exchange between the lungs and the blood occurs under pressure during exhalation.
As for rib breathing, you do not need to consciously control it. In the process of physical activity, the body will use the respiratory muscles of the chest in accordance with the intensity of the load.
DO NOT deliberately slow down your breathing during heavy exertion. The body needs oxygen and a deliberate decrease in the supply of oxygen can have serious consequences. Will suffer in the first place nervous system.
This is especially true for static power loading.
With a dynamic practice mode or light statics, you can slightly stretch your breathing (especially exhalation) and even sometimes, in poses with a straight spine (forward bend, "slide", etc.), draw in your stomach for 3-5 seconds. This will increase the level of CO2, which is a tonic factor for the body as a whole.
Deep exhalation, especially when the abdomen is drawn in through the action on the vagus nerve, slightly lowers the pulse rate. And since the body has a "command" to increase blood circulation, the volume of cardiac output increases slightly. But in fact, a rare yoga practice regimen can fully produce the effect of cardio-respiratory training.
And if a person is engaged in such a style, then it should not be combined with static strength practice, because it is possible to disrupt the regulation of cardiac activity. Those. - cardio training (albeit with the help of yoga) separately, strength training, especially in static - separately.
For cardio-respiratory training, I would recommend swimming.
As for the "special" breathing techniques, at the beginning of the lesson, activating breathing techniques- (see material Method of activation with yoga), and at the end - soothing (see material Method of tranquility).
7. Objectives and use of relaxation in training
The training is built according to the scheme:
1. Activation of the systems necessary to ensure intense muscle activity. Conditions are created for effective breakdown of resources (catabolism). Increased nervous irritability.
2. Intense muscle activity itself. Catabolism, the destruction of a number of protein structures as a result of muscle activity.
3. Inhibition of the activity of the systems necessary for muscle activity. Activation of intracellular anabolic processes (synthesis of protein and other structures). Decrease in nervous excitability.
4. Post-training process (not less than 48 hours) - restoration and improvement of cells.
In the absence of final relaxation, the processes of the 3rd phase of training will proceed slowly, nervous excitability will remain increased.
Adequate final relaxation allows you to effectively reduce the processes of catabolism and nervous excitability and create conditions for the rapid activation of the recovery mode of the body after practice.
Group 1 - static asanas in sitting and lying positions with stretching of the pelvic area, especially forward bends, as well as twisting, etc. Breathing is deliberately slightly lengthened on exhalation.
Group 2 - inverted techniques, only not very tense in terms of muscle effort.
Group 3 - soothing breathing techniques.
Group 4 - SHORT meditation techniques.
Group 5 - shavasana (prolonged relaxation while lying down).
Difficult physical training is debilitating for the body in general and the nervous system in particular. Therefore, after a difficult physical education the practice of hypoxic pranayama and prolonged meditation requiring prolonged concentration will NOT BE SHOWN. This combination can cause excessive stress and "breakdown" of a number of body systems.
8. Distribution of the load during the week and time of day
Because muscle regeneration over 48 hours, the optimal frequency of strength training is 2, for people with pronounced muscle tissue a maximum of 3 times a week.
"Crush" the load into different group muscles in order to exercise 4 times a week - not best idea... A significant power load causes intense stress in many body systems.
However, if the classes are not particularly difficult, then you can do it 4 times a week. But such exercises are not effective in terms of muscle development.
Therefore, on other days you can do cardiorespiratory exercise (running, swimming, etc.). When performing strength and cardiorespiratory workouts on the same day, they are carried for at least 6 hours.
You can do stretching exercises on days free from a "full" workout, but in the absence of a significant muscle load, stretching should be performed at a calm pace, otherwise you can cause excessive nervous excitement.
As already mentioned, long-term meditation practice should not be performed immediately after a strenuous physical education session. You need to take a break of 2-3 hours. After a light physical training session, you can immediately perform calming techniques before the actual meditation practice.
Static practices are performed with either little or no movement; often the body remains in one position for several minutes or more. These asanas gently massage the muscles, internal organs and glands, and also relax the nerve tissues throughout the body. They bring the mind into calm state and prepare the practitioner for the higher stages of yoga, such as meditation. Some of them are especially effective in drawing consciousness away from sense objects. Others prepare the body for meditative techniques by developing stability and immobility in it. During the practice of these asanas, breathing usually slows down, and the practitioner focuses his attention on a specific part of the body (depending on the asana being performed). Most of the yoga asanas belong to this class, including such as shirshasana, sarvangasana, paschi-mottanasana, etc.
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Morning. A cool rain fell from the shower in the bathroom. The body is refreshed. The body is awake. Awakening is more than an ascent. Awakening is the first smile on your face. The body is still wooden. At this moment, inner work and activation of the subtle channels of the body are needed - yoga is needed.
Static and dynamic exercises
How do you exercise to be healthy and happy? People in the mode of passion think that the more and more intense they exercise, the better the result will be. Yes, there will be a result, but for how long and will it give real happiness? Exercise in the mode of goodness is not about the number of exercises performed, but about achieving calmness, happiness, balance. Exhaustion of yourself, you will not add health. Good internal concentration and love for your body are required for health. Muscles, joints, spine must be taken under internal control. The goal is to help the Unconscious to properly organize the work of the body, to show love and care for every organ.
Sluggish exercise does not work. If a person constantly strives for rest, pleasure, then the amount of material needs increases, consciousness goes down. The number of manifestations of bad character traits increases. Natural needs are very dangerous if a person does not put them under self-control. Natural needs should be followed in dosage and distributed throughout the day.
Static gymnastics distributes energy throughout the body in the correct way. When a person lives in tension, it is difficult for him to relax, it is difficult for him to fall asleep, he wants to smoke. Under stress, it is imperative to do static exercises: freeze in fixed poses for a long time, until the body adapts to the pose, lightness in the body appears, and then lightness in consciousness.
A few simple rules. If the pressure rises up, then the person is better off doing flexion exercises. Better to keep your head on the floor. The ideal option is birch and plow pose. If the pressure decreases, then it is better for a person to do extension exercises: a bridge, back bends and other exercises. If a person has a fever in the body, then static exercises should be done together with breathing exercises... Static exercise helps to remove heat from the depths of the body.
Static exercises won't hurt anyone. They promote health. At the same time, dynamic exercises should also be performed. Dynamic exercises are needed in order to live, to tone, to recharge, so that the body is efficient and enduring. Men are good at doing them with weight, and women are good at doing them with any objects, for example, a hoop or jump ropes. Dynamic exercises reduce body weight.
Some people only do dynamic health exercises. This is not enough for good health. The deep causes of disease do not leave the body. But dynamic exercises can be turned into static ones if done very slowly. For example, lifting dumbbells slowly is a static exercise that brings health. Slow and smooth movements of qigong gymnastics are also static exercises with a lot of inner work.
Dynamic exercises mean fast movements and fast and intense processes in the body, static means slow movements and deep internal processes.
Dream
The longest static exercise, which takes up a third of our lives, is sleep. Sleep pose affects the body more than any exercise. A non-optimal posture overloads individual organs, muscles, and the spine. Once my relative came to me and complained of severe pain in the neck, lasting quite a long time. That only doctors did not advise him: ointments, pills, massages. There is zero sense. His neck problems ended the moment I saw him sleeping. In this position, the neck simply could not help but hurt.
What is the healthiest way to sleep? Most useful - on the side with slightly tucked legs, hands under the head and instead of a pillow - a small roller. The bed is neither hard nor soft. Sleeping on the right side protects the stomach from getting into it through the loosely closed pylorus of bile that eats away at its mucous membrane. Sleeping on the right side also gives the greatest freedom to the work of the heart. Try to find out how you sleep. Ask your loved ones. Ask to film yourself. Analyze your posture for biomechanical effects on organs. What gives you the posture of your sleep in life?
Sleep is a deeply intimate thing. For sleep, many things and circumstances matter: the material of the bedding, the shape and size of the pillow, softness, elasticity, color, position of the bed, what thoughts you go to bed with, the mood before going to bed, and so on. A third of his life is spent on "lejasana" and "spasana". Do not leave this process to chance, make sense of it.
Having spent a third of a day staying in an intricate position, the body must be brought to its senses - knead what is stale, clean out what is stagnant, straighten what has grimaced and, in general, put everything in its place and run at full power.
Hatha yoga
The most famous set of static exercises is yoga, more precisely, since the word "yoga" means connection. A person who does his job well is also a yogi. He is engaged in yoga activities. Above is the yoga of knowledge, when a person tries to understand how to live correctly. Even higher is the yoga of love, when a person is engaged in devotional service most of the time, and is so keen on striving to satisfy the object of his attention that he forgets about himself. Reading this text, you are now doing yoga of health. In other words, someone sits at work for 8 hours a day, someone studies books for 8 hours, and someone loves 8 hours a day. And each yoga has its own rules, exercises, recommendations for success. For example, a person achieves success in activity if he is not attached to the results of his work. Then even a complete collapse of the enterprise or, on the contrary, over-success will not break a person's life, since happiness is brought to a person by the very opportunity to do something for others.
Sages say that a person who embarks on the path of yoga will certainly achieve success. If we started to practice yoga of health, then we will definitely achieve a state of health. Look at yourself mentally. I am healthy, happy, beautiful, kind, smart, joyful, smiling, heroic, delightful, attractive, pleasing, giving, captivating, brave, strong. I am a healthy man, or I am a healthy woman!
What is commonly understood as yoga is called hatha yoga, or yoga of the moon and sun. The sun gives energy to all living things on Earth. The moon in astrology is a planet that gives peace, relaxation. The moon in nature controls the movement of water, the ebb and flow, and this affects many processes in the human body, consisting of two-thirds of water. The body is calm if the processes of fluid movement occur smoothly. Hatha yoga - exercises for toning and relaxation. Its meaning is love. By doing yoga, we pay tribute to all living beings, calm the mind and enter into harmony with the entire universe. In the body, hatha yoga stretches the spine, twists it, liberates it, as a result of which the nerve channels are liberated, the internal organs stand in the comfortable places intended for them, and the diseases associated with body clamping go away.
How should you do the exercises? You need to stand in an asana, in translation into Russian - in a position. The mind and body should be uncomfortable. We should feel that, for example, the spine or some part of the body is stretching or twisting. This means that the healing process has begun. Next, we wait for the body to relax. The body relaxes, the clamps, clamps, clamps and HUGE internal tongs are removed. We mentally control all processes in the body. Breathing is even through the nose. We continue to be in the asana, we wait. We look forward to letting go of the mind and making room for love. When love and peace enter the body and mind, you can end the exercise and move on to the next. Yoga is primarily an exercise for the mind. The body follows the mind.
A little pain burns away our sinful thoughts, stress and inner suffering. Destiny is cleared. The ability to tolerate discomfort strengthens the spirit. This is a very useful austerity. We can achieve more. We are getting stronger and stronger every minute. We are able to easily endure life's difficulties and hardships. We gain knowledge of what to do in desperate situations - to wait and listen to the revelations of the Universe. By doing hatha yoga, we have a large inner strength for this. The universe gives us a lesson on how to be happy. The universe guides our souls, prepares them for better life... We must obey the lessons of fate and change our inner desires, move from false egoism to the realization of life as an activity for the benefit of all living beings.
What is our body? This is matter that is controlled by the spirit. Matter tries to take the soul into captivity, cover it with a veil of egoistic desires, and this path is false, leading to suffering. Matter cannot give happiness. Happiness is a property of the soul. Happiness is giving, sacrifice, service. Yoga is one of the paths that teaches how to come to happiness, overcome the influence of material desires. Let's take this path.
We have already completed one exercise in the Exercise lesson. It is called "Salutation to the Sun". Different yoga teachers do it in different ways. Some do the exercise slowly, some do it intensively, there are many variations and complications. I had a very good teacher who did it with great love and all the time said that the key to health is sprain. Stretch out at every opportunity, unclench the clamps. You must understand the principle. Yoga is not so much bodily practice as the development of the spirit and the harmonization of the movement of energy within the body. Stretch your spine.
The criterion for correctly performing static exercises is breathing through the nose. Breathing should be calm. If you want to breathe through your mouth, then you are overexerting. Reduce the load. Control the calmness of the breath, adjust to its rhythm.
Those who decide to seriously engage in hatha yoga, I want to say my favorite phrase from the film Star Wars: "May the Force be with you!" The feeling of strength will surely appear soon.
Soaring eagle
Let's repeat the Sun Salutation from the Exercise chapter. And as a supplement, to tone up in the morning we will be a "soaring eagle". Let's stand up straight, straighten our back and tilt our head back as much as possible. Fan your fingers. Pull your arms back and to the sides, raise your arms up from behind. Pull the hands as far back as possible from the forearm. Take a deep breath and hold your breath. Stand on your toes and stand for 5 to 30 seconds. With an energetic exhalation, lower yourself, dropping your hands down and freeing your head and back (3 - 5 times).
Lotus position
The lotus is very important in Eastern culture. The lotus is not only extraordinarily beautiful, it is not yet wetted with water. This is a very apt symbol of spiritual life. The lotus personifies the beauty of the spiritual world and detachment from the ocean of material desires and desires to enjoy the results of one's activities.
The lotus position is sitting cross-legged with the feet on the hips. The lotus position is the main posture for meditation (reflection) in yoga. This is the most comfortable sitting position because the pelvis is spread apart and the pressure is evenly distributed over the body. Cross your legs while sitting on a chair and feel that it has become more comfortable, the pressure on individual organs has decreased, and it is more evenly distributed. And in the lotus position, the pressure is even less. Sit in the lotus position whenever you get the chance and, for example, contemplate the energy centers described in the Meditation lesson. Also, the lotus position improves digestion.
Starting position - sit up straight with your spine extended upward. Bending your right leg at the knee, take your foot with your hands and put it on your left thigh, turning the sole upward. Press your right knee to the floor. Then bend left leg at the knee, take your foot and place it on your right thigh, also turning the sole upward. Keep your back, head and neck straight. The time spent in the lotus position is unlimited. Bend your lower back so that the energy goes up to the crown. Reach up.
As preparatory exercise imitate the wing of a butterfly. Place your left foot against your right thigh. Now start swinging your left knee as if it were rubber: you push the knee down towards the floor, and it bounces back. Do this in quick, forward movements so that the bent knee resembles a butterfly's wing. This exercise will stretch and elasticize your ligaments and muscles and help you gradually master the lotus position. First swing your left knee, then change your leg and swing your right. You can put your foot not on the hip, but on it and swing the knee until the leg feels comfortable.
Knee pain burns off negative life energy. Overcoming oneself, the positive qualities of character are strengthened. Lotus position and meditation will help in dealing with life's difficulties.
Use the lotus position in your Everyday life... For greater concentration of the mind, when something interferes with concentration, connect the index and thumb together. The rest of the fingers are straight, palms up. Place your hands on your knees. This finger pose enhances concentration.
A gentle option is to place only one leg in the lotus position. Place a folded blanket under you to raise your hips. Maintain a straight back, if necessary, supporting yourself with your toes rested on the floor.
There are other similar postures suitable for meditation, where one or two feet are on the floor and the heel rests on the perineum. Use them if they work best for you.
Baby pose
The child sits on his lap. This is another pose that allows you to overcome life difficulties and severe stress. Knee pain burns negative life energy.
Sit on your heels with your shoulders behind your hips. Bend forward and slowly touch your chest to your legs. You can stretch your arms forward and lay them relaxed on the floor. In a gentle way, you can place a support, such as a soft pillow, under your chest. Close your eyes. Meditate.
The pose eliminates headache, neck and chest pain. Liberates pelvic floor, hips and lower back. Stretches your ankles, knees and hips. Liberates upper part back. Calms thinking, relieves stress, reduces fatigue.
Being a child is so great!
And now we will perform a whole complex of poses.
Gentle yoga complex
1. " Abandoned body"With support. Calm lying on your back. This pose has a name "corpse pose", but I don't like it, since the soul is, in theory, eternal. The soul organizes matter into a body, and then, when the body collapses, leaves it to form a new body in accordance with the desires of the soul. Sit on the floor with your legs extended and your arms spread out to the sides of your body. Place a lumbar support roller under your knees. Lower your back to the floor, supporting yourself with your hands. Lie down, relax your legs and let your feet drop freely to the sides. Move your arms slightly away from the sides of your body with your palms facing up. Put back sides shoulders to the floor. Spread out your chest. Let your palms feel space and warmth. Relax all the muscles in your face and jaw. Relax completely. Leave the body with your thoughts. Fly. See how the body relaxes and rejuvenates, stress and anxiety go away. The body turns into the Temple of the Soul, and you mentally examine it from the outside with your regal gaze.
2. Raise the temple body into the lotus position. Check the purity and completeness of the chakra energy, starting from the bottom. Move up. Perineum - I live naturally, with pure impulses and in harmony with nature. Groin - I am beautiful or beautiful. Belly - I love everyday activities. I am filled with life. The heart is the source of peace. Throat - I am the creator of the new. Between the eyebrows - I understand the nature of things, I follow the laws of the Universe. Top of the head - I am just a part of the vast Universe in which everything is interconnected. I wish everyone happiness! Once you reach the top of your head, establish and feel a connection with the universe.
3. Turns the body in the lotus position. Start turning from the center of the pelvis, turn your chest, then your shoulders in a spiral, in the last step, turn your head and look back. V reverse order turn around in starting position and start turning the other way. Explore the whole world around you. Everything around you is a space for your temple. It is wonderful! See the beauty around you. I live now and here.
4. Close your eyes and bend forward in the lotus position. Cover your face with your elbows and place them on the floor, chair, or other support, as far as possible. Smile and feel that the world is safe, and everything in it is directed towards your development, towards making you feel good. Thank the difficulties in life. This is a bow to Fate and acceptance of harmony. “I am where I am and I deserve it. But I will develop further. "
5. Standing bow. Stand up. Spread your toes out to the sides, rest on the floor with all four points of your feet, and pull your hips back slightly. Press your leg muscles tightly together. Lower your elbows covering your face back onto the chair. Keep your legs straight and your lower back curved. If flexibility allows, then press your hands to your calves and try to bring your head to your feet. Let all the negative energy flow down into the ground. The feet, knees and hips are strengthened. The work of the digestive and reproductive systems improves. The muscles of the thighs and groin are loosened up. The nervous system calms down. Poses with a head down relieve prolonged life stresses that seem to come from nowhere, stresses according to Saturn (according to fate). The purpose of such stress is to make a person realize his place in life and the laws of the Universe.
6. Take the "baby pose" with support on the pillow and accept the laws of the universe as your protection. By following the laws of the Universe and improving your character traits, you are on the path to achieving unlimited happiness. You are a child in the hands of loving parents. Obey them.
7. Supported Bridge Pose... Opening the heart. Sit in a joint between two bedding sheets or bedspreads that have been placed close to each other. Lean on your hands and slowly lower your body onto the mat. Place your hands along the side of the body. Lower your shoulders, head and neck to the floor. Relax the muscles in your face, jaw and eyes. Strengthen your shoulders on the floor. Arch your back and open your chest, your heart to the world. You can also bend your shins and stretch your body up, helping yourself with your hands. Combine the rhythm of tension with breathing. Take it slow. Repeat "I wish everyone happiness!" Feel how the energy of happiness flows into your body and spreads throughout the body as you inhale.
8. Lying down, bend your knees and lay them on your side. Turn your head sideways to the other side. Push off the floor with your hands, as if trying to rid your body of gravity. Relax. Let the energy drain to the floor. Then do the same on the other side. Twisting the lower back and flexing the internal organs, harmonize the energy, make it flow in the body smooth and confident.
9. Make birch or put your feet up along the wall, place your hands along the body, palms up. Breathe softly and evenly. Stay in this position for a few minutes, then lower your legs and stay for the same amount of time with your legs down. Don't get up this time.
10. Pose of the tied angle or " butterfly". This pose will require a strap or something to secure your legs. Place a large pad under your back. The pelvis is on the floor. You can place two other mats along the edges of the knees to ease the pose. Bring your feet together and let your knees swing freely to the sides. Draw the belt around the waist from below, then from above through the hips and under the feet so that the feet can rest and tighten the belt. Stretch the strap so that it comfortably supports your sacrum. Sit back on a mat. Place a roller under your neck and cover your eyes. Relax your arms and place them at your sides, palms up. Let your shoulders rest freely. Spread out your chest and heart. Relax. Breathe slowly and evenly. If there is no belt at hand, then rest your toes against the obstacle. Swing your knees slowly up and down - flutter like a butterfly over the smoothly rolling ocean.
11. End the cycle with the abandoned body pose.
There are many poses in yoga. There are also many exercise complexes. I recommend signing up for a nearby yoga club for a deeper awareness of the practice of static exercises. A big plus is that working in a group is more interesting and enjoyable, and you don't want to think about the results of your workout.
A few more useful poses to explore. Remember that the point of a pose is to stretch and twist. How more muscle and the ligaments you control in the exercise, the more correctly you perform it. While in a pose, think about what else you can pull and strain, what is not yet involved in your body.
Tree pose
Pose, standing on one leg, to develop balance. Stand up straight and straight. Hang on a mental string attached to the crown of your head. Spread your toes apart and rest on the floor with four points of the foot. Put down powerful mental roots deep into the earth. Inhale and stretch your muscles up from the feet to the center of the pelvis, and press your legs firmly together. Inhale and bend your right leg. Place your right foot on inner side the thighs of the left leg. Feel your thigh with your foot. Place the palms of your hands together at heart levels. Inhale and stretch your arms up, palms folded together. These are branches directed towards the Sun. Reach for the sun properly. Look straight ahead. Try to stay in this position for a few breaths. Lower your arms and legs down at the same time. Repeat with the other leg. In a gentle version, you can only raise your leg to the level of the ankle. Exercise has many beneficial effects on health, such as lengthening the spine and improving circulation.
Pose war
Stand up straight, straight. Mentally hang the top of your head on a string. Put your hands on the belt like a warrior. Step your right foot forward one full step without tension. Turn the heel of your left foot inward slightly. Exhale and bend your right knee at a 90 degree angle. Raise your hands high into the sky with your fingers outstretched. Stretch upward, contracting your fingertips, arm muscles, and left leg. Pull your tailbone downward, stretching your entire body. Grow with your feet to the floor. Stay in this position for a few breaths. Inhale, straighten your front leg, and stand up. Repeat on the other side.
Birch
I want to say that in my life I am very inspired by the "birch" pose. This pose helped to relieve internal stress in a difficult life situation. I was once under severe stress at work. For two whole months he could not relax inwardly, and the situation continued to be tense. All the time I thought about work, about how bad everything in life is. Having made a "birch", literally in one minute the stress began to recede from consciousness and I, finally, was able to feel free for the first time in two months. It was quite amazing for me.
Buy a yoga book. When choosing a yoga book, look for a lot of pictures. If you liked looking at pictures of asanas, then this book is yours. The book Hatha Yoga Illustrated by Martin Kirk and Brooke Boone inspires me to exercise.
Let's strengthen the connection with the image of health.
Yoga is not only bodily exercise. Yoga is primarily consciousness. Sages say that whoever embarked on the path of yoga has already achieved everything. Let's strengthen our connection to future health with techniques for working with the unconscious.
Walking in time
Based on the book by Sergei Viktorovich Kovalev "Healing with NLP",
Remember your health image, your Superhero. Check out how the health anchor works. This is your future. Enjoy it.
Move to the future. You are in excellent health. Look at yourself in the past. Wow! What was I, and what have I become?
I'm sure you know what you need to do to become healthy. After all, the body declares this all the time. See from the future health image as you move towards it along the line of time. Answer the questions: “How did I get to success? What steps have I taken? "
Return to the present. Look to the future. Review how you will achieve your health status. Enjoy the image of health again.
Feel how your confidence in success grows!
The connection with the image of health has been strengthened. So we felt the benefits of walking in time.
Yoga of the Unconscious
The movement towards the image of health is a process that, like any process, can get stuck for some unknown reason. Well, the Unconscious does not want to move on. What to do? To do this, answer a series of questions. The questions are specially selected for Consciousness to explain to the Unconscious what is required of it. If you miss something, then the Unconscious can do nothing, or it can do what you didn’t expect from it. For example, overtraining to exhaustion, start taking strong medications with a bunch of side effects or to get sick with something else in order to, so to speak, banish disease with disease. Consider the questions carefully.
1. How can I become and be healthy? (Describe how to do it).
2. Where can I work on health? Where can I not work on health? Describe the locations.
3. With whom can I work on health? Who can't I work with on health? Describe the people.
4. When do I feel healthy? When do I feel unhealthy? Describe the times.
5. Do I have unwanted sensations at the thought of becoming healthy? Sometimes people get sick because they want to influence others in this way.
6. By what rules do I live regarding health? Do I have hopelessness, helplessness, undeserved health? Do I have patterns of behavior that I have never critically and comprehensively considered when I say to others: “I am right, because this is how it should be”? Describe the ideas fixed to the head.
7. Maybe something or someone is holding me back from being healthy? Why didn't I reach this state earlier? Describe the blockages.
8. What do I need to be healthy? Describe everything that comes to mind.
9. Draw a square and divide it into four parts. For each part, answer one of the following questions. 1) What can happen if you become healthy? 2) What can happen if you don't get healthy? 3) What won't happen if you don't get healthy? 4) What won't happen if you don't get healthy?
10. How will I know if I have achieved a health image? Describe everything that comes to mind.
Talk about health with someone who is sympathetic to you, or in extreme cases, to yourself.
Exercise. I am writing a plan for achieving a health image in a notebook. There is a lot to do. This process is stepwise and sequential. For now, I will plan myself to step just one step. I am formulating the mini-result of this step (for example, for the first time in my life to get up at 5 in the morning for meditation). Then I will refine the mini-result for myself in order to get a clear, clear and acceptable image of its achievement for my Unconscious. I am writing an action plan to achieve this mini-result. I will write the next step after achieving this mini-result.
Result. What I want?
Signs. How will I know if I have achieved a result?
Conditions. Where, when, with whom?
Funds. What do I need to achieve the result?
Restrictions. Why didn't I achieve this sooner?
Effects? What happens if I get it, and what happens if I don't get it?
Value. Is the goal worth my efforts?
Our task: to make our way in the fog of momentary desires and in the swamp of everyday routine.
Now I suggest you check your readiness to achieve the goal. The technique of H. Bremer and H. Kongsbach "self-esteem and the development of persuasion", improved by S.V. Kovalev.
Exercise. I put A4 sheet vertically and at the top of the sheet I write my goal: "My goal: ...". I draw 5 horizontal lines to the whole page. These are five scales from 1 to 5. I put the numbers 1, 2, 3, 4, 5 on each segment. I measure the degree to which I agree with judgments related to the achievement of my goal. The evaluation will be done by my hand.
I write near the segments
1. My goal is desirable and worth it.
2. My goal is achievable.
3. What I need to do to achieve my goal is normal and natural.
4. I have all the necessary abilities to achieve my goal.
5. I deserve to achieve my goal.
I put my hand in the center of the first line on score 3. I calmly read the first statement. How fully do I agree with this statement? I am relaxed. I freed my mind. My hand can move by itself along the segment left-right, I just help her a little. I don't use my mind to judge. Only my Unconscious controls the hand. Is the score 3 true? If so, then the hand does not move. If not, then my hand moves to the left or to the right. Finally, I feel a place on the scale that corresponds to the degree of my agreement ...
If your position has a score below 4, then we will continue to work with this position. Repeat the position 9 times, each time adding the next judgment from the following and what spontaneously appeared behind it. Try to be sincere and be sure to process the "emerging" doubts and objections with arguments. When you're done, do your self-assessment again and notice what has changed and strengthened.
Exercise. I write in a notebook, for example, "I deserve to achieve my goal, because ...", "I deserve to achieve my goal, and I will achieve it before ..." and so on.
… because …
... and I will reach it before ...
... and I will reach it after ...
… while …
… if …
… but …
… as well as …
… Anytime …
… so …
If you have done everything in good faith, then you can start with the Conscious part of enjoying the views of the surroundings, while the Unconscious is doing the work to achieve an image of health.