The positive impact of yoga on health in numbers. The functional impact of yoga on the physiological state of the nervous system

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Hello dear friends!

Yoga is not only a set of exercises similar in logic and mechanics to fitness. This influence originates from ancient times and conquers with its own philosophy, worldview and awareness.

Regular work on oneself cannot concern only the body. Of course, this is also work aimed at understanding one’s “I”, managing sexual energies, feeling oneself in the space of life and communication with a vessel for the soul, called the body. Filling the chakras with positive and creative energy is one of the most basic tasks of yoga.

How does yoga affect the body? What processes in the body are launched more actively with its help and help prevent diseases?

For each person individually, yoga or its variety is interpreted in its own way. A person finds something necessary and important in it, striving to fully embark on a special path of his own realization.

Previously, yogis were called those individuals who did not stop improving and looking for new and new sources of energy. Why do they need it? Firstly, to become more open to the world, and secondly, to become more interesting for yourself and others, in the unity of nature and space.

Yoga has become a brand these days. More and more often, it means just a set of physical exercises that exclude the full, spiritual development of a person.

But yoga is also based on the spiritual levels! Meditations, which include an individual, help to concentrate on the important. This is a kind of state of weightlessness, relaxation and trance, which is sometimes so necessary for us in hectic everyday life.

Health promotion work system

The healing processes of yoga are divided into two driving vectors, working on the principle of "tandem of body and soul." A special set of physical exercises was created in such a way that every earthling can perform it without any problems.

With the advent of time, the person herself has the right to choose the degree of immersion in "science" and independently control the load. This technique can kill two birds with one stone at the same time:

First, as we all know, movement is life. And with the help of classes, you fully provide yourself with the mechanics and physics of the body;
secondly, by moving, the brain gets rid of annoying phantoms of problems and, thereby, healing the mind. In a healthy person, you are unlikely to see a manifestation. And all why? Because he is happy and filled with positive energy.

The second point, thanks to which yoga conquers the masses, lies in the following. Proper nutrition, as an obligatory aspect of the chosen lifestyle, helps to cleanse the body from the inside and acts in a complex way.

I do not want to say that as soon as you do yoga, you will immediately suffer on diets or a complete rejection of food. Women are very important and need to follow the figure, controlling their own reflection in the mirror.

That is why, healthy eating, along with the hero of the article, is a recommended and effective advice to all those who are maniacally trying to lose weight without harming their health.

A gradual exit to, provides an understanding in the head and pushes to fill the diet with fruits, vegetables and products of worldly origin. Enzymes, minerals, vitamins and necessary trace elements are required for the proper functioning of the body.

You will get rid of such problems as acne on the skin, problems with the gastrointestinal tract, toxins, toxins, as well as diseases of the nervous system. You get: pure blood filled with oxygen, you will notice a direct effect on the figure and, of course, an excellent mood.

Contraindications

Who is not suitable for yoga? I will say this, if you are used to positioning yourself as an average inhabitant of the fitness room, who is used to lifting weights to hard, screaming music, and not to the sounds of nature or a metronome, then classes may seem boring, drawn out and not practical.

If you have never been involved in sports or yoga, and indeed have not climbed out of your comfortable chair or sofa, then I recommend that you understand in advance the principle of building and developing styles of yoga and its types. Having chosen the optimal course for yourself, you can try to lift the body from a comfortable fortress and join in its restoration.

Also, a considerable plus, I can highlight yoga on, which includes dynamic exercises. Classes are held in a room with a fairly high temperature, about 38 degrees and demonstrate excellent results!

Do you have health problems? It does not matter, scientific research announces pleasant, positive changes and dynamics. Individual programs or “first classes” of the basics of yoga will help you choose the most suitable option and feel the therapeutic effect on yourself in the shortest possible time.

In addition, it is the same in group training.

A huge, hidden plus, I can call the development of discipline and a systematic approach to training. Yoga classes provide the necessary vector for development and personal aspirations. It is especially important to choose the right time, place and practice a positive attitude.

Basing principles on the environmental friendliness of life, its comfort and health, helps to achieve completely different mindset. Proper nutrition, rejection of negative attitudes, the desire to be better than yesterday, develop a new, but effective habit of arranging your own world.

On this, my article ends. Subscribe to update my blog and recommend it to your friends for reading.

See you on the blog, bye bye!

The anatomical and physiological foundations of the nervous system were considered, based on the knowledge gained, it is possible to delve into the study of the influence of yoga practice on the central and autonomic (vegetative) nervous system.

static exercises.

When performing yoga asanas, the impulses going to the central nervous system from stretched muscles and tendons differ from significant impulses in isotonic exercises, since during yoga poses this impulse is not accompanied by a significant increase in energy consumption and the formation of a large amount of heat. The energy exchange during the headstand (VO2 -336ml/min) is approximately 1.5 times higher than in the prone position (VO2 -200ml/min). When performing yoga poses, lactic acid, which is formed during intense muscular work, does not accumulate. During the execution of Shavasana (pose of psychophysical relaxation), a decrease in energy exchange by 10.3% is found compared to the main exchange, which indicates complete muscle relaxation. In Padmasana (lotus position), as well as in Shavasana, a decrease in energy exchange is noted, no action potentials on the quadriceps femoris muscle were found on the electromyogram.

In asanas with stretching (twisting) of the body, a change in pressure leads to stretching of the muscles of the intestinal wall, which stimulates the motility of the digestive tract due to the reflex contraction of smooth muscles and through the nerve nodes located in the intestinal wall, causes a number of intestinal reflexes that lead to a contraction of the intestinal wall in its most remote areas.

It has been established by electrophysiological methods that when performing yoga postures (asanas), the magnitude of the current generated by the human bioenergetic system changes significantly. It is currently believed that, since each organ has a representation in the CNS, the simultaneous state of all organs, tissues and systems is reflected in the CNS in a certain way.

At the time of performing the asana, the state of the organs is reflected in the CNS in the form of a specific mosaic of electrical potentials, characteristic parameters of the brain's own electromagnetic field, and specific nuances of interaction with the Earth's electric and magnetic fields.

The constant diverse action of weak magnetic and electric fields on the human body, in particular, on blood circulation, the function of the central nervous system, made it very sensitive to changes in these fields in the process of evolution. This sensitivity also increases because the body itself generates electromagnetic and electrostatic fields, modulated mainly by low frequencies. Asana is a certain configuration of the vascular circuit in the Earth's magnetic field. Therefore, in the practice of yoga, since ancient times, much attention has been paid to the influence of external factors when performing exercises and the relationship of the human body with the environment.

A correctly selected set of asanas is a consistent change in the configurations of the vascular circuit, the creation of a dynamic sequence of biochemical, biophysical changes in various parts of the body, organs, tissues of the body, in the electrical processes of the brain. When such a complex is performed, the functions of organs and the body as a whole are normalized, and with the constant practice of yoga, the nonspecific resistance of the body to various stressors increases and becomes stable.

Breath in Eastern culture and physiology, it is considered not only from the point of view of metabolism, but also, first of all, as a means of influencing mental activity (the means of influence include singing long mantras while exhaling). Given the variety of influences and interactions, external respiration plays an important regulatory role in the human body and is functionally a link between the physical and mental.

A significant impact on the psycho-emotional state and mental activity through alternating yoga breathing through the right and left nostrils is currently explained by the relationship of breathing through different nostrils with an increase in the activity of various parts of the autonomic nervous system (right - sympathetic, left - parasympathetic) and a hypothesis based on the theory of specializations hemispheres of the cerebral cortex and the projection of afferent impulses from the receptors of the nasal mucosa by passing cold air on inspiration, as well as a reflex effect on the blood circulation areas in the head by cooling the capillaries in the turbinate region.

It was found in the experiment that mechanical obstruction of chest excursion on one side stimulates an increase in nasal breathing on the opposite side. while performing the pose - increased nasal breathing from the opposite side - increased activity of the corresponding hemisphere of the brain).

The basic breathing techniques in yoga are exercises with a calm slow deep breath, then holding the breath while inhaling, a much slower calm exhalation and holding the breath while exhaling. When performing a rhythmic breathing cycle (from 7 (inhale): 0 (breath-holding): 7 (exhale) to 7:7:14 and then 7:0:28), it was found that voluntary slowing of breathing in yoga practice goes in parallel with a decrease in oxygen consumption and an even more significant reduction in CO2 emissions. When under conditions of significant reduction in oxygen and blood pressure, full slow yoga breathing (5 per 1/min) maintains better oxygenation of the blood without increasing the minute volume of respiration (than the usual 15 per 1/min) and reduces the sympathetic activity of the autonomic nervous system. Carbon dioxide, being a product of cellular metabolism, simultaneously determines the course of the main biochemical and physiological processes, is a factor in the regulation of the activity of the cardiovascular, hormonal, digestive and nervous systems.

It is noted that slow rhythmic and deep yoga breathing lowers heart rate (HR) and blood pressure (BP). On the contrary, fast deep yoga breathing (Bhastrika) increases heart rate and blood pressure, fast shallow yoga breathing "Kapalbhati" changes the autonomic status of the autonomic nervous system, increasing sympathetic activity and reducing parasympathetic activity, while psychophysiological factors are of great importance. With the joint performance of physiologically differently directed basic yoga breathing exercises, an increase in the parasympathetic and a decrease in the sympathetic activity of the autonomic nervous system is recorded.

It is assumed that the cerebral cortex can influence not only the respiratory center, but also act directly on the spinal motor neurons of the respiratory muscles. It can be assumed that the regular performance of a variety of voluntary breathing according to the yoga system, reducing the role of chemoreceptor and mechanoreceptor reflexes of involuntary regulation of breathing, enhances the corticalization of the respiratory function, expands the range of its fine regulation by the higher parts of the CNS in various functional states of the human body (incl. extreme and pathological).

Relaxation (relaxation) is an essential component of most yoga practices and the methodological basis of all other Eastern health systems. When performing asanas, it is recommended to direct attention to the maximum possible relaxation of the muscles. After performing a group of asanas, as well as at the end of the lesson, the technique of complete psychophysical relaxation "Shavasana" (dead pose or dead man's pose) is practiced.

The psychogenic factor when performing relaxation exercises increases muscle relaxation, has a significant effect on the central nervous system by regulating the level, changes the vegetative and hormonal status during the exercise and in the immediate aftereffect period. During the performance of Shavasana, oxygen consumption, respiratory rate and respiratory volume decrease, in addition, there is a decrease in heart rate and skin conductivity during yoga relaxation techniques, as well as a decrease in oxygen consumption and sympathetic activity of the autonomic nervous system after exercise.

The brain processes neurochemical information and produces electrical signals, an electroencephalograph determines and records the total voltage changes that occur in the brain. These electrical signals follow in certain rhythms, conditionally divided into four frequency ranges characteristic of the bioelectrical activity of the brain.

Beta waves are the fastest. Their frequency varies, in the classical version, from 14 to 42 Hz (and according to some modern sources, more than 100 Hz).

In a normal waking state, when we observe the world around us with open eyes, or are focused on solving some current problems, these waves, mainly in the range from 14 to 40 Hertz, dominate in our brain. Beta waves are usually associated with wakefulness, wakefulness, concentration, cognition, and, if they are in excess, with anxiety, fear, and panic. A lack of beta waves is associated with depression, poor selective attention, and memory problems.

A number of researchers have found that some people have very high levels of tension, including high electrical activity in the brain in the fast beta wave range, and very low power in the alpha and theta relaxation waves. People of this type also often exhibit characteristic behaviors such as smoking, overeating, gambling, drug or alcohol addiction. These are usually successful people, because they are much more sensitive to external stimuli and react to them much faster than others. But for them, ordinary events can seem extremely stressful, forcing them to look for ways to reduce tension and anxiety levels through the use of alcohol and drugs.

Alpha waves occur when we close our eyes and begin to passively relax without thinking about anything. At the same time, bioelectrical oscillations in the brain slow down, and “bursts” of alpha waves appear, i.e. fluctuations in the range from 8 to 13 Hertz.

If we continue to relax without focusing our thoughts, alpha waves will begin to dominate the entire brain, and we will fall into a state of pleasant peace, also called the “alpha state”.

Research has shown that alpha brain stimulation is ideal for assimilating new information, data, facts, any material that should always be ready in your memory.

On the electroencephalogram (EEG) of a healthy, not under the influence of stress person, there are always a lot of alpha waves. Lack of them can be a sign of stress, inability to adequate rest and effective learning, as well as evidence of brain disorders or illness. It is in the alpha state that the human brain produces more beta-endorphins and enkephalins - its own "drugs" responsible for joy, relaxation and pain reduction. Also, alpha waves are a kind of bridge - they provide a connection between consciousness and the subconscious. Numerous studies using the EEG method have established that people who experienced events in childhood associated with severe mental trauma have suppressed alpha brain activity. A similar picture of the electrical activity of the brain can be observed in people suffering from post-traumatic syndrome resulting from military operations or environmental disasters. The addiction of some people to alcohol and drugs is explained by the fact that these people are not able to generate a sufficient number of alpha waves in the normal state, while in a state of drug or alcohol intoxication, the power of the electrical activity of the brain, in the alpha range, increases dramatically .

Theta waves occur when a calm, peaceful wakefulness turns into sleepiness. The oscillations in the brain become slower and more rhythmic, ranging from 4 to 8 Hertz.

This state is also called "twilight", because in it a person is between sleep and wakefulness. It is often accompanied by visions of unexpected, dream-like images, accompanied by vivid memories, especially childhood ones. The theta state allows access to the contents of the unconscious part of the mind, free associations, unexpected insights, creative ideas.

On the other hand, the theta range (4-7 vibrations per second) is ideal for non-critical acceptance of external attitudes, since its rhythms reduce the action of the corresponding protective mental mechanisms and allow transforming information to penetrate deep into the subconscious. That is, in order for messages designed to change your behavior or attitude to others to penetrate the subconscious without being subjected to the critical evaluation inherent in the waking state, it is best to impose them on the rhythms of the theta range.

Delta waves begin to dominate when we fall asleep. They are even slower than theta waves because they have a frequency of less than 4 oscillations per second.

Most of us, when delta waves dominate the brain, are either in a sleepy state or in some other unconscious state. However, there is growing evidence that some people can be in a delta state without losing awareness. As a rule, this is associated with deep trance or "non-physical" states. It is noteworthy that it is in this state that our brain secretes the largest amounts of growth hormone, and the processes of self-healing and self-healing are most intensive in the body.

Recent studies have established that as soon as a person shows a real interest in something, the power of the bioelectrical activity of the brain in the delta range increases significantly (along with beta activity).

Modern methods of computer analysis of the electrical activity of the brain have made it possible to establish that in the waking state the brain contains frequencies of absolutely all ranges, and the more efficient the brain is, the greater the coherence (synchronism) of oscillations is observed in all ranges in the symmetrical zones of both hemispheres of the brain.

Relaxation exercises, having independent significance at the initial physical stage of the yoga system (hatha yoga), are the basis for subsequent meditation, which, according to numerous studies, has significant features in terms of physiological, neurophysiological and biochemical parameters. According to the EEG analysis, in a healthy person in a state of relaxation, the alpha rhythm dominates with elements of the beta rhythm. During meditation, a beta-rhythm increasing in time is noted, which from the central region (Roland's furrow - Sulcus Rolandi) spreads throughout the cortex.

When "Samadhi" ("Enlightenment") is reached, the amplitude of the beta rhythm (30-45 Hz) reaches an unusually high value of 30-50 microvolts. During meditation and its highest form "Samadhi", the second variant of EEG activity is also noted - an increase in the amplitude of the alpha rhythm on the front of the skull, with a slight decrease in its frequency.

Thus, the state of meditation differs from the state of light sleep, in which theta activity is observed, as well as from states of deep sleep, loss of consciousness, and various pathological processes in the cerebral cortex, in which there is a delta rhythm. During meditations not based on the classical techniques of the yoga system, an intermittent or predominant theta rhythm may be recorded.

Regularly practicing meditation significantly improves respiratory performance (including the time of holding the breath). During meditation, there is also a significant decrease in the frequency rate to 6-7 1 / min for beginners and 1-2 1 / min for experienced yogis.

Decreased breathing during relaxation exercises and meditation contributes to the stabilization of EEG rhythms. On the contrary, increased hyperventilation of the lungs, causing a shift in blood pH to the alkaline side, sharply disrupts EEG rhythms. Decreased breathing during meditation is not accompanied by hypoxia, since delta and theta waves appear and dominate on the EEG during oxygen starvation.

The complex use of breathing exercises and meditation leads to an increase in hemoglobin levels, a decrease in blood pH, and moderate inhibition of diencephalic structures is noted on the EEG. Also, a decrease in cholesterol in the blood serum is recorded, both with short and long periods of meditation (classical yoga techniques).

Yoga asanas represent a system of alternating a certain tension and relaxation of the muscles (the degree of relaxation is extremely high), maximum compression and subsequent stretching and relaxation of the internal organs.

As a result, yoga exercises have a special massaging effect on muscle groups and structures of internal organs, as well as endocrine glands, which is absent with superficial manual manipulations in therapeutic and health-improving classical massage. The receptors of pressure, touch and thermoreceptors during the performance of asanas are also very strongly irritated.

At the level of segments of the spinal cord, visceral and cutaneous afferent pathways are convergently switched in the posterior horn, which leads to general sensory effects within the Zakharyin-Ged zones through visceromotor and cutaneous-visceral reflexes. These reflexes can be used in the same way as a physiotherapeutic massage of the reflexogenic zones, as well as physical yoga exercises. Reactive hyperemia that occurs after performing some asanas with pressure on certain parts of the body, through segmental skin-visceral reflexes, leads to an increase in blood supply and stimulation of the smooth muscles of the corresponding internal organs.

In addition, when certain yoga poses are performed with a significant short-term static tension of certain muscle groups (Peacock posture, etc.), a negative induction and inhibition of a number of autonomic functions occur in the central nervous system. After the cessation of the static effort, inhibited physiological processes are carried out at a higher level (the Lindgard phenomenon). In particular, gastric acidity and gastric evacuation are normalized, the number of leukocytes increases, and blood clotting increases sharply.

At the same time, studies have shown that regular yoga exercises (with slight static muscle tension) help to reduce blood clotting. At the same time, fibrinolytic activity significantly increases with a simultaneous decrease in the level of fibrinogen, the duration of the period of partial thromboplastin activity and the period of platelet aggregation increases, the level of platelets in the blood and plasma increases, and the level of hemoglobin and hematocrit also increases. In this regard, there is a positive role of yoga in the prevention of cardiovascular and thrombotic diseases.

The use of yoga system exercises promotes regression in coronary lesions and improves myocardial function, counteracts the development of stress reactions, reduces blood cholesterol (by 23%) and restores the function of the vascular endothelium in individuals with pathological changes in the coronary arteries, thereby providing endothelial-dependent vasodilation. According to the Harvard step test, after 2 months of yoga exercises, a more favorable reaction of the cardiovascular system to standard physical activity is recorded. There is a positive effect of yoga exercises in hypertensive conditions.

The hypotensive effect of static loads is due to their positive effect on the autonomic centers, followed by a depressor reaction (1 hour after exercise, blood pressure drops by more than 20 mm Hg). Yoga relaxation exercises and meditation have also been found to significantly reduce blood pressure. Performing relaxation exercises, together with physical ones, significantly lowers blood pressure.

Along with hypertension, there is a high efficiency of the complex use of yoga exercises (inverted postures, breathing and relaxation) in bronchial asthma. Regularly engaged in significant shifts towards the norm of the peak values of the air flow velocity during expiration. The healing effect of inverted yoga poses for varicose veins of the legs is due not only to the mechanical relief of blood outflow, but, first of all, to the improvement in vascular tone, caused by a reflex change in vein tone during raising and subsequent lowering of the lower extremities.

Changing the body position when performing yoga poses has a wide range of effects on the physiological characteristics of the body. The horizontal position leads to a change in the composition of the blood (the content of seroproteins decreases), and also contributes to an increase in urination (even in the case of a reduced amount of water in the body by limiting drinking and vasopressin injections).

Passive tilts of the body head down revealed changes in ventilation and gas exchange in the lungs, blood gas composition, elasticity of the lungs and chest, as well as changes in the function of the hormonal system, digestive organs, hemodynamics, thermoregulation, and the process of sweating. When performing inverted postures, a restructuring of the total lung capacity (TLC) structure was registered as a mechanism for adapting the respiratory function to muscle activity, which affected the efficiency of alveolar ventilation.

At the same time, the same volume of lung ventilation could (depending on the mechanism of locomotion - the characteristics of the asana) be used with a greater or lesser degree of efficiency for the process of blood oxygenation. Thus, by changing the external structure of the body position, it is possible to purposefully influence various autonomic functions. The physiological essence and practical healing value of yoga poses lies in the fact that they use the principle of specificity of the vegetative effect of various poses, depending on their external structure.

The ability to voluntarily control body temperature under the influence of yoga classes is of great practical importance in various pathological conditions. A short-term significant increase in body temperature prevents the reproduction of many infectious pathogens (cocci, spirochetes, viruses) and positively affects a number of body functions (the intensity of phagocytosis increases, the production of antibodies is stimulated, the production of interferons, etc.) increases.

An arbitrary increase in the temperature of the whole body by experienced yogis is not accompanied by intoxication and damage to vital organs. Studies have found that followers of the Tam-po (heat) yoga direction can increase the temperature of the fingers and toes by 8.3ºС. Such temperature changes are associated with changes in the activity of the sympathetic nervous system and reflex mechanisms that determine the state of metabolism and the intensity of peripheral circulation.

Promising are developments on the use of means and methods of the yoga system to improve the functional state and change the lifestyle of people (including children) with HIV / AIDS (anti-carcinogenic nutrition, improvement of external and cellular respiration, improvement of blood parameters, control of cardiovascular, endocrine , allergic and stress reactions). The role of yoga in counteracting physical and mental stress, depression and various neuropsychiatric disorders has been noted by many authors. The relationship between the psycho-emotional state and the functional state of the immune system was revealed. Immune suppression during stress is primarily associated with a violation of the T-cell link of the system, presumably due to the low resistance of T-lymphocytes to glucocorticoid hormones.

Practitioners of meditation showed a significant increase in the relative number of T-helpers and a decrease in T-suppressors, an increase in the average ratio of helpers to suppressors. The relative number of T-lymphocytes and T-active lymphocytes also increased. The anti-stress effect of yoga exercises is partly based on a decrease in the blood serum of the “stress hormones” of the adrenal cortex (for those practicing meditation, cortisol by 25%). There are indications that mental stress increases oxidative stress, which contributes to the aging process and various chronic degenerative diseases.

After an outpatient course of physical (asanas), breathing and relaxation yoga exercises, a statistically significant decrease in the blood serum concentration of one of the indicators of oxidative stress - TBARS (thiobarbituric acid reactive substances) was noted. Improving the antioxidant status helps in preventing many pathological processes that are caused by the weakening of the body's antioxidant system.

In individuals with reduced resistance to hypoxia, a decrease in the fund of the endogenous antioxidant SOD (superoxide dismutase), a key enzyme in the antioxidant defense of erythrocytes, is observed. With the systematic implementation of yoga breathing exercises, a significant decrease in the number of free radicals, an increase in SOD, and an improvement in the body's antioxidant system are noted. It was also found that with the complex use of physical, breathing and relaxation yoga exercises in schoolchildren and students, memory test indicators increase (by 43%).

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The question of what is the effect of yoga on the human body constantly arises in scientific and pseudo-scientific circles, is discussed at yoga festivals, in glossy magazines and specialized literature. On television, we are shown amazing masters who, thanks to the regular practice of yoga, have achieved supernatural abilities. However, the practical and direct influence of yoga on the body and the spiritual world of an ordinary, average adept of yoga practice is often left out of the brackets - there are tens of thousands of them around the world today. Let's try, albeit briefly, to answer this question.

FROM ancient practitioners of yoga knew about the miraculous properties of this teaching. Finally, experts have scientifically proven that yoga really has a positive effect on a person.

Doctors from North Carolina monitored their patients. First of all, specialists observed the speed of recovery of patients. It turned out that those yoga patients recovered much faster, than all other men and women.

Yoga has been found to be excellent for people suffering from:

abnormal blood pressure,
- arthritis,
- chronic back pain,
- diabetes,
- epilepsy,
- depression.

Also, a set of these exercises helps women during menopause to cope with such unpleasant sensations as "hot flashes", sleep disturbance, loss of strength, low mood.

Recall that previous research in this area has shown that yoga can relieve premenstrual syndrome in women.

The effect of yoga on the body.

The positive effect of yoga on the body is to increase the mobility of the articular joints, the gradual training of muscles using a static load. The work of the musculoskeletal system becomes more ergonomic, correct motor stereotypes are developed.

Like any physical training, yoga affects the cardiovascular and respiratory systems, increasing their ability to adapt to changing work conditions. Training the heart muscle leads to an increase in its blood supply. The respiratory system also adapts more easily to emerging loads, and the time of shortness of breath during the transition to an intense mode of physical activity is shortened.

Changing the complex of asanas allows you to influence the body from a larger number of sides, as well as to bring the exercises used and the vital needs of the body into line. That is, if there are any problems (for example, a seasonal cold with a runny nose), it is possible to temporarily add a certain asana to treat a symptom.

Over time, attending classes develops a daily routine that optimally corresponds to the physiology of the body, since it coordinates the circadian rhythms of the body with the natural change of day and night. In addition, the establishment of a sleep-wake regime puts in order the frequency and time of eating. Even if you do not follow any diet, eating regularly and following a number of rules when eating (for example, not having a heavy dinner) has a positive effect on the body.

Spiritual practice.

The influence of yoga on the body is multifaceted, it cannot be reduced only to the effect on the physical body. Regular yoga classes develop discipline, purposefulness. The use of cleansing techniques and proper breathing techniques help to improve the emotional background, reduce stress. Under the influence of yoga, a person's stress resistance is noticeably increased. As a result, various vicissitudes of life can hardly be taken out of a state of peace of mind. And if such a shift occurs, then the person comes to his senses much faster and with the least losses.
It was in the complex, in the close relationship of the physical body and spiritual practice, that yoga was considered by its founders. In their opinion, mental work and emotional state directly depend on the state of the body. The body, trained in a certain way, is the most fertile ground for the work of the nervous system, endocrine glands - those structures that carry out integrative functions in the body.
Regular yoga classes affect the psycho-emotional background. As with constant strength training, fitness, swimming and other sports, the nervous system becomes stronger, more resistant to stress, easier to adapt to new working conditions.

The positive impact of yoga on health in numbers

Many researchers around the world conducted scientific experiments on the effect of yoga on human health and almost all of them came to the same result - yoga has an extremely positive effect on the physical and psychological state of a person. Scientists measured various parameters in laboratories with modern equipment and then compared the results after yoga classes with similar measurements before yoga classes or after ordinary physical exercises.

Increased brain activity and increased intelligence

Physiologist Koshar of Kaivalyadhama has proven that yoga practice improves brain function and increases IQ. He gave 20 students from a yoga class a high-digit brain fatigue test. The students had to list all the pairs of numbers, the sum of which gives the number 10. After that they were asked to sit in padmasana and do ujjayi pranayama in a ratio of 1:2 for 5 minutes. After that, the test was repeated again. If in the first test, on average, 51 pairs of numbers were named, then in the next test, the number of named pairs increased to 105. Thus, after practicing yoga, the indicators more than doubled. In order to fully explore the impact of yoga, students were asked to list sets of 4 numbers for 15 minutes, the sum of which was 20. 32 students were tested before and after 3 weeks of yoga practice, which included various pranayamas, asanas and bandhas. On the repeated test, the number of listed pairs of numbers increased by 13 points - from 74.4 to 87.4.

Change in blood chemistry

The chemical and biochemical composition of the blood in the body also changes as a result of yogic practice. Dr. Udupa with assistants in 1973 and 1975 conducted studies that proved the effect on the biochemical composition of the blood of some yoga asanas. According to his research, people who practice sarvangasana have a decrease in total plasma catecholamines, serum lipids, and even a slight decrease in blood sugar levels. At the same time, an increase in the amount of whey proteins was observed. These changes were caused by increased metabolic activity in the body. The practice of halasana resulted in a decrease in plasma catecholamines and a significant increase in plasma cortisol and urinary 17-ketosteroids and 17-hydroxycorticosteroids. It can be said that the changes caused by the performance of these yoga asanas occurred due to the increased activity of the adrenal glands.

Reducing high blood pressure levels

In 1974 Dr. Benson, a cardiologist at Harvard Medical Institute, and his collaborators examined hypertensive patients who practiced transcendental meditation. The surveys involved 22 people - 10 women and 12 men, the average age of the surveyed - 43 years. All had borderline hypertension. Prior to the examination at rest, their mean systolic blood pressure was 146 mm. rt. st, and diastolic - 94 mm. rt. Art. All patients agreed to come every 2-3 weeks for a year to measure their blood pressure after mastering the meditation technique. At the end of the experimental period, the average systolic pressure fell to 139 mm. rt. st, diastolic - up to 90 mm. rt. Art. This study proved that in people with borderline hypertension, regular meditation sessions lowered blood pressure.

Decreased blood sugar

Studies of the effect of yoga on diabetic patients were carried out by many scientific centers. One such experiment was carried out at the Vishwayathan Yogashram by Drs. Shinha and Rugmini in 1975. The hospital had 123 patients - 28 women and 85 men from 12 to 78 years old. 70 patients were under 40 years of age, 53 patients were over 40 years of age. All patients were asked to stay in the hospital for at least 40 days. The treatment consisted of diet and yogic practices - half an hour in the morning and one hour in the evening. 105 patients completed the study. 26.7% (28 people) had excellent results, 37.1% (39 people) had satisfactory results, 9.5% (10 people) had very slight improvements, and 26.7% (22 people) had very mediocre results. human). Thus, scientists came to the conclusion that in 64% of cases there is a positive effect of yoga on diabetic patients.

Absence of asthma attacks

Dr. Bhol from Lonavala in 1967. examined patients with bronchial asthma. All patients agreed to stay in the hospital for 2 months. Patients practiced shavasana with pranadarana and makarasana. Patients with chronic runny nose and sinusitis (inflammation of the sinuses) also performed neti kriya with a rubber flagellum and water. Sometimes neti kriya was made with salt water, diluted honey and diluted milk. A total of 124 patients were examined, but 14 people completed the examination ahead of time due to various diseases. As a result, the following results were obtained: 76% of patients (87 people) during the course of yoga therapy did not have asthma attacks and at the end of the experiment there was a general improvement in the condition, the remaining 20% of patients (23 people) did not have asthma attacks either, although laboratory and clinical studies have not noted an improvement in results. But it can be said that all asthmatic patients showed improvement.

Improvement in general physical condition

To understand how yoga affects the overall physical condition, various studies have been carried out repeatedly and one such extensive study was carried out by Dr. Charot of Lonaval, director of the College of Yoga and Culture. The results of the study were compared with the results of the influence of simple physical exercises done for the same purpose. The experiment involved 40 healthy young students from the Higher School. All students went through the "Fleishman battery" - tests for general health. The obtained measurements with the help of certain formulas were brought to the "index of physical condition". Further, depending on these indices, the students were divided into 2 groups, twenty people in each; Group 1 was the control group and group 2 was the experimental group. The experimental group did various yogic exercises: matsyasana, sarvangasana, halasana, ardha-shalabhasana, bhujangasana, vakrasana, dhanurasana, etc. In the first week, they learned to perform the exercises, for the next two weeks they practiced. The lessons lasted 30 minutes. Three weeks later, a second test was performed. The result in the experimental group in comparison with the control was higher by 4.43 points! In the next three weeks, the experimental group stopped all yoga, and after the next test, the group's score decreased by 2.83 points. Thus, it has been scientifically proven that regular yoga classes have a beneficial effect on overall health.

BIKINI YOGA | Yoga for Beginners (Part 1)

What is acro yoga?

A symbiosis of seemingly incompatible things: traditional yoga, the positive effects of which everyone has heard; wellness practices like Thai massage, regenerating the body and giving comfort; acrobatics with its dynamics and power that can make you feel more beautiful and strong than ever. All together it acro yoga.

Acro yoga is amazing! From the outside, it just looks like a show. Its essence lies in the interaction of partners: one of them lies on the floor and must provide reliable support to the second, which soars above the ground, smoothly changing one position after another, held in the air only by the limbs of a partner.
Acroyoga is the highest level of couple yoga, combines the spiritual wisdom of yoga,
the healing power of Thai massage and the energy of acrobatics. Interaction with a partner and achieving a high level of trust are the main goals of this new practice, which combines three ancient traditions. This is a creative approach to Yoga, when two people unite into a single whole and begin to “breathe with movement”.

How does yoga affect the body?

The practice of asanas in static and dynamic modes affects the human body in accordance with fundamental physiological laws, activating absolutely all functional systems.

Yoga classes involve focusing not on appearance, but on the processes taking place inside us. And when a person learns to control his body properly, he will begin to feel joy. The beneficial effects of physical activity in yoga are realized through the activation of metabolism in the process of adaptation to the practice of asanas.

As a result, those who practice even the initial stages of hatha yoga have a new quality of psychosomatic balance, when diseases begin to disappear that were the result of a negative psycho-emotional state and slagging of the body.

Running and breathing yoga Pranayama

Yoga has long ceased to be something mysterious and mystical. Many fitness centers have long held classes on this Indian system. You can improve your yoga performance just by running. Or achievements in running, doing yoga. Moreover, there are special yoga courses for runners, boxers, dancers, etc. How yoga will help in running?

In running, as well as in Pranayama (a branch of yoga that pays special attention to breathing), breathing is important. By breathing while running, we can determine the state of a person, his readiness for stress.

What are the basic principles of running and practicing pranayama?

The most important thing is that running is fun. It is worth choosing a time and place that you associate with pleasant things. It makes no sense to run through the force, as the athletes say "on the teeth." This approach will quickly deplete the desire to continue, and sooner or later you will stop running.

Breathing should only go through the nose. If there is not enough air, you need to reduce the pace. Restore your breathing to calm.

Running should be calm. Be free in your movements. Watch the clamps. Release them. Relax all muscles. Move smoothly. Run as if you are moving through thick air.

You should start at the lowest pace, almost a step. In 3-7 minutes, the muscles will begin to warm up, the heart will begin to prepare for the load. Then you can slowly increase the pace. At the same time, we take eight breaths for eight steps, 8 exhalations for the next 8 steps (8-8). After warming up, you can increase the pace. Up to 7-7, 6-6, 5-5, and 4-4. You don't need to pick up the pace. Our lesson has other tasks.

Should be done regularly. So the body gets used to the load, progress in classes will come faster. The health benefits will be more tangible.

If you are preparing to take part in competitions, then naturally you cannot keep such a pace during all training sessions and breathe only through your nose. Such workouts can be used as restorative and fun on rest days.

Jogging with pranayama breathing relieves stress and aggression well. If you had a hard day, difficult negotiations, try to run and breathe in time with the steps with a given rhythm.

Running with pranayama breathing promotes concentration. If you are actively preparing for a competition, focus on this technique every workout for 15 minutes during the warm-up. Keep your attention on your breath. Your ability to concentrate will develop. The ability to concentrate at the right time is the key to success in both sports life and business.

Yoga and Tai Chi Exercises to Reduce Stomach

These exercises came to us from yoga and Tai chi. They are aimed at working out the diaphragm, strengthening the press, as well as toning all the small muscles of the body. As a result, our stomach, “stretched” by excessive food intake, will decrease, and it will become easier for you to follow a diet. In addition, these movements will help reduce the volume in the abdomen, and make the waist pronounced.
1. Diaphragmatic breathing lying down.
We lie down on a hard surface, press the lower back to the floor, put the feet parallel to each other, so that the hips are at the same level. Inhale slowly for 2 counts while pulling the anterior abdominal wall under the ribs. It should feel like you are pushing all the air into your chest. Then exhale slowly, while not relaxing the stomach. Take 10 breaths in and out, pulling in your stomach more and more each time.
2. Breathing fast.
We sit in a half lotus on the floor, straighten the spine. If this position is difficult for you, sit on the edge of a chair with your back straight. With the nose we make sharp multi-stage breaths (inhale-inhale-inhale), then we fold our lips with a tube and make the same sharp exhalations (exhale-exhale-exhale), without relaxing the stomach.
3. Plank and tummy tuck.
We take emphasis on the palms and socks, we place our hands strictly under the shoulders, the body forms a straight line. Slowly do 10 breaths and exhalations. Then, without changing position, we do 10 “dog breaths”. At the end of the exercise, raise the buttocks up so that the body resembles the letter "L" and stretch down with the shoulders, and with the pelvic bones up for 1-2 minutes.

how yoga exercises affect a person

The leading role of the cerebral cortex in the regulation of the physiological functions of functional systems, organs and tissues of the human body refers to the fundamental provisions of yoga.

static exercises.

When performing static yoga exercises (asanas), the functional tension of the muscles is achieved both due to the static-force contraction of the acting muscles, and due to the strong stretching of the opposing muscles, tendons and ligaments. This stretch often reaches its maximum limits and creates significant, sometimes maximum, irritation of proprioreceptors in muscles, tendons and articular ligaments. There is a powerful proprioceptor afferentation to the central nervous system (CNS), to the cerebral cortex. Each yoga pose affects a certain reflexogenic zone of the musculoskeletal system, which is a source of nerve impulses to the central nervous system, and through it to the autonomic system, to internal organs.

Strong proprioceptor afferentation in the central nervous system, the cerebral cortex, through the mechanism of motor-visceral reflexes, affects all autonomic functions, skeletal muscles and tissue trophism. While doing yoga exercises proprioceptor impulses from stretched muscles and tendons to the limit differ from significant impulses in cyclic isotonic exercises, since during yoga postures this impulse is not accompanied by a significant increase in energy consumption and the formation of a large amount of heat. The energy exchange during the headstand (VO2 -336ml/min) is approximately 1.5 times higher than in the prone position (VO2 -200ml/min).

With significant physical exertion in sports, energy exchange can exceed the main exchange up to 20 times. When performing the morning complex of yoga physical exercises "Surya Namaskar", the average cost of work is 3.8 kcal / min (13.9 kcal for 3 minutes 40 seconds). When performing yoga poses, lactic acid, which is formed during intense muscular work, does not accumulate. During the execution of Shavasana (pose of psychophysical relaxation), a decrease in energy exchange by 10.3% is found compared to the main exchange (!), Which indicates complete muscle relaxation. In Padmasana (lotus position), as well as in Shavasana, a decrease in energy exchange is noted, no action potentials on the quadriceps femoris muscle were found on the electromyogram.

Performance basic yoga poses accompanied by a slight increase in blood pressure (BP) without significant changes in pulse pressure. In some cases, when standing on the head due to high hydrostatic pressure, a decrease in pulse pressure is noted.

However, according to rigorous experimental neurophysiological studies at Moscow State University. M.V. Lomonosov on the targeted impact of physical factors on individual systems of the brain revealed (V.E. Nagorny, 1970) that the systematic implementation of inverted postures, including the headstand, in the absence of medical contraindications, is a highly effective form of training all brain vessels . Excessive stretching of the vessels of the head under the action of hydrostatic pressure of blood in the headstand is prevented by a physiological protective reaction in the form of a proportionally increasing tension of the walls of the vessels (Ostroumov-Beilis effect), which helps to maintain the constancy of cerebral circulation with any changes in body position (persons at risk for vascular pathology a thorough clinical examination is necessary, taking into account new approaches to assessing the state of the vascular system based on the results of rheographic measurements).

Starting to improve the adaptive mechanisms of cerebral hemodynamics more effectively, safely and appropriately from childhood, which, in turn, has a preventive value for often fixed, in adulthood and old age, cerebrovascular accidents.

According to the data of rheoencephalography and tetrapolar rheography, adaptive reactions of cerebral circulation to the general isometric tension of the body during yoga exercises and time parameters of tension phases - up to 15 s were revealed. Such tensions lead to a slight increase in the tone of the cerebral arterioles, which, due to post-isometric relaxation, is replaced by a vasohypotonic state (1-2 minutes) with a subsequent decrease in the phenomena of dystonia of the cerebral vessels.

When performing a headstand in all age groups, a 2-fold increase in intraocular pressure is noted with an average initial level of 15 mm Hg. Such an increase is not regarded as a hypertensive state and does not correlate with risk factors for the development of glaucoma (with painful irritations and glaucoma, a 4-fold increase in intraocular pressure up to 60 - 80 mm Hg is noted).

The performance of static yoga poses is not accompanied by a significant change in pressure in the lungs, since they are performed with calm breathing with an open glottis. Along with this, postures with back bending back lead to the opening and better ventilation of the anterior costophrenic recesses and the tops of the lungs, and postures with a strong forward flexion of the spine increase ventilation of the rear costal-diaphragmatic recesses, which leads to an increase in the area of gas / blood exchange. . When performing yoga exercises, together with ordinary physical exercises, a significant statistically significant increase in the absolute values of maximum oxygen consumption (MOC) is recorded.

There are significant changes in intra-abdominal pressure under the influence of static yoga exercises and increased respiratory movements of the diaphragm due to external closure of the abdominal cavity (intragastric pressure varies from +70 mm Hg in Mayurasana (peacock pose) to -120 mm Hg in the protraction phase of the anterior abdominal wall during diaphragmatic manipulations on a deep exhalation (Agnisara)).

In yoga exercises with stretching (twisting) of the body, a change in pressure leads to stretching of the muscles of the intestinal wall, which stimulates the motility of the digestive tract due to reflex contraction of smooth muscles and through the nerve nodes located in the intestinal wall, causes a number of intestinal reflexes that lead to contraction of the intestinal wall in the most remote its sections.

Initially, in the yoga system, much attention was paid to the influence of external factors during exercise and the relationship of the human body with the environment.

By electrophysiological methods (galvanic volt-amperometry) it has been established that when performing yoga postures (asanas), the magnitude of the current generated by the human bioenergetic system changes significantly. It is currently believed that, since each organ has a representation in the CNS, the simultaneous state of all organs, tissues and systems is reflected in the CNS in a certain way.

A correctly selected set of asanas is a consistent change in the configurations of the vascular circuit, the creation of a dynamic sequence of biochemical, biophysical changes in various parts, organs, tissues of the body, in the electrical processes of the brain. When such a complex is performed, the functions of the body are normalized, and with the constant practice of yoga, the nonspecific resistance of the body to various stressors increases and becomes stable.

Breathing exercises.

Breathing in Eastern culture and physiology is considered not only from the point of view of metabolism, but also, first of all, as means of influencing mental activity(in this context, the means of influence include singing long mantras on the exhale, non-verbal respiratory communication - respiratory attachment to the interlocutor in order to control mental processes, etc.). Given the variety of influences and interactions, external respiration plays an important regulatory role in the human body and is functionally a link between the physical and mental.

The experiment found that the mechanical obstruction of chest excursion on the one hand stimulates an increase in nasal breathing on the opposite side. while performing the pose - increased nasal breathing from the opposite side - increased activity of the corresponding hemisphere of the brain).

Special yoga techniques include forced breathing " Kapalabhati" (sharp and frequent exhalations with the help of active contraction of the diaphragm) and " Bhastrika(increased frequent chest breathing). When they are performed, due to an increase in energy consumption for the work of the respiratory muscles, there is a slightly increased consumption of O2 (with Kapalabhati - by 12%; with Bhastrika - by 22%),
slight increase in blood pressure (by 12 mm Hg; by 6 mm Hg) and heart rate (by 13 beats / min; by 3 beats / min).

Performing "Kapalbhati" allows you to achieve a normal level of O2 consumption (up to 400 ml / min) with a small inhalation volume (about 150 ml) due to ultra-high respiratory rate (80-100 1 / min) pressure fluctuations and air mixing providing alveolar gas exchange. Forced breathing techniques increase the partial pressure of O2 in the alveolar air and arterial blood to 135 mm Hg, and the partial pressure of CO2 is reduced to 20 mm Hg.

Since the hypercapnic stimulus plays a more important role in the termination of breath holding than the hypoxic one, the maximum breath holding after forced breathing leads to a significant decrease in the partial pressure of O2 in arterial blood (up to 45 mm Hg). After performing breathing exercises, the physiological parameters of external respiration and blood gas composition tend to recover quickly.

Preliminary adaptation to hypoxia forms the resistance of individual organs and systems to the effects of pathogenic factors. Oxygen starvation in the aftereffect period has a beneficial effect on redox processes and stimulates the formation and improvement of the body's enzyme systems.

It is noted that hypoxia training increases the body's resistance not only to this effect, but also to many others. adverse factors -

to the infection
poisoning,
change in ambient temperature,
effects of acceleration, ionizing radiation.

As a result, the general nonspecific resistance of the organism is significantly increased. Adaptation to training regimens with low and high oxygen content (10% O2 5 min - 30% O2 3 min, 1 hour, 15 days) increases resistance to stress-induced reactions in various pathological conditions.

Exercises with active work of the diaphragm (" Agnisara"- alternate protrusion and retraction with the force of the abdominal wall at 20-30 seconds of holding the breath), due to stimulation of visceral and somatic receptors, affect mainly the cortical structures of the pulp; bursts of electroencephalographic (EEG) waves with a frequency of 12-13 Hz and increasing and decreasing amplitude in the range of 50-100 μV occur in the pararolandic parts of the brain, with a somatovisceral manifestation.

The above breathing techniques are not leading in the yoga system. Regular performance of a variety of yoga breathing exercises allows you to expand the range of impact of voluntary breathing on the functional state of various organs and systems, stimulate adaptive processes in them under various conditions and, with this in mind, improve the mechanisms of breathing regulation at various levels from the higher parts of the central nervous system.

The basic breathing techniques of the yoga system are exercises with a calm slow deep breath - holding the breath on inspiration - a much slower calm exhalation (below the sensitivity threshold of the pneumotachograph) - holding the breath on exhalation. In the period between training sessions, the breathing of yoga practitioners should be and becomes shallow, rare, with a maximum pause after each exhalation.

When performing a rhythmic breathing cycle (from 7 (inhale): 0 (breath-holding): 7 (exhale) to 7:7:14 and then 7:0:28), it was found that voluntary slowing of breathing in yoga practice goes in parallel with a decrease in oxygen consumption and an even more significant reduction in CO2 emissions (RQ from 0.90 to 0.84 and further 0.78) . When under conditions of acute hypobaric hypoxia (equivalent to 5000 m above sea level), full slow yoga breathing (5 per 1/min) maintains better oxygenation of the blood without increasing the minute volume of respiration (than the usual 15 per 1/min) and reduces sympathetic activity autonomic nervous system.
Yoga breathing exercises, by increasing the level of CO2 in the blood, improve the supply of oxygen to tissues (Verigo-Bohr effect). Increasing the efficiency of gas exchange in tissue capillaries contributes to the economization of the function of external respiration with a decrease in some of its indicators (the respiratory rate of professional yogis is 2-4 per 1/min) with an increase in respiratory capacities and volumes. Carbon dioxide, being a product of cellular metabolism, simultaneously determines the course of the main biochemical and physiological processes, is a factor in the regulation of the activity of the cardiovascular, hormonal, digestive and nervous systems.

An analysis of the characteristic curves of the chemical regulation of respiration shows that the response dependence of external respiration on the CO2 tension in the blood decreases when performing yoga breathing exercises, which means a decrease in the activity of the respiratory chemical regulation system. Studies have shown that yogis are able to suppress the involuntary response of the chemical regulation of respiration to carbon dioxide stimulation.

It is noted that slow rhythmic and deep breathing according to the yoga system lowers heart rate and blood pressure, on the contrary, fast deep yoga breathing (Bhastrika) increases heart rate and blood pressure, fast superficial yoga breath "Kapalbhati" changes the autonomic status of the autonomic nervous system, increasing sympathetic activity and reducing vagal , while great importance is given to psychophysiological factors. With the joint performance of physiologically multidirectional basic yoga breathing exercises, an increase in parasympathetic and a decrease in sympathetic activity of the autonomic nervous system is recorded.

It is assumed that the motor cortex can influence not only the respiratory center, but also act directly on the spinal motor neurons of the respiratory muscles. It has been established that among the various neurogenic factors in the regulation of respiration during repeated physical exercises (including respiratory ones), conditioned reflex cortical mechanisms play an important role.

It can be assumed that the regular performance of a variety of voluntary breathing according to the yoga system, reducing the role of chemoreceptor and mechanoreceptor reflexes of involuntary regulation of breathing, enhances the corticalization of the respiratory function, expands the range of its fine regulation by the higher parts of the CNS in various functional states of the human body (incl. extreme and pathological).

Relaxation exercises and meditation.

Relaxation(relaxation) is an indispensable component of most yoga practices and the methodological basis of all other Eastern health systems. When performing asanas, it is recommended to direct attention to the maximum possible relaxation of the muscles. After performing a group of asanas, as well as at the end of the lesson, the technique of complete psychophysical relaxation "Shavasana" (dead pose) is practiced.

Later modifications of this psychophysical exercise formed the basis of modern techniques of personality-oriented psychotherapy. The most practiced in medicine, as close as possible to Shavasana, is the method of autogenic training (Schultz, 1932):

Stage I - sequential induction of heaviness in the arms and legs;
II - consistent evoking a sensation of warmth in the arms and legs;
III - mastering the rhythm of cardiac activity;
IV - mastering the regulation of the rhythm of breathing;
V - causing a feeling of warmth in the epigastric region;
VI - causing a feeling of coolness in the forehead.

The psychogenic factor during relaxation exercises increases muscle relaxation, has a significant effect on the central nervous system by regulating the level of wakefulness - changing the degree of influence of serotonin and norepinephrine mediators of neurons of the raphe nuclei (Nuclei raphae) and the blue spot (Locus caeruleus) on the reticular formation, changes the vegetative and hormonal status during the time of the exercise and in the immediate period of aftereffect. During the performance of Shavasana, oxygen consumption, respiratory rate and respiratory volume decrease, in addition, there is a decrease in heart rate and skin conductivity during yoga relaxation techniques, as well as a decrease in oxygen consumption and sympathetic activity of the autonomic nervous system after exercise.

Wellness aspects. Yoga exercises are distinguished by purposefulness and high selectivity of their physiological influence on the internal organs and regulatory systems of the body. This leads to great opportunities for their use for recreational purposes.
Yoga asanas represent a system of alternating a certain tension and relaxation of the muscles (the degree of relaxation is extremely high), maximum compression and subsequent stretching and relaxation of the internal organs.

At the same time, studies have shown that regular yoga exercises (with slight static muscle tension) help to reduce blood clotting. At the same time, fibrinolytic activity significantly increases with a simultaneous decrease in the level of fibrinogen, the duration of the period of partial thromboplastin activity and the period of platelet aggregation increases, the level of platelets in the blood and plasma increases, and the level of hemoglobin and hematocrit also increases. In this regard, it is noted the positive role of yoga in prevention of cardiovascular and thrombotic diseases.

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The growth of the fetus increases the pressure in the uterus, which, starting from the second trimester of pregnancy, can be accompanied by rather unpleasant sensations. Twisting, stretching and relaxing yoga exercises contribute to a faster stretching of the uterus, as a result of which a rapidly growing tummy will cause much less anxiety to the expectant mother. Pregnancy is associated with an additional load on the cardiovascular system. The alternation of tension and relaxation, as well as inverted asanas, contribute to the normalization of blood pressure.

Rapid position changes and inverted postures later in pregnancy will help the fetus roll over into a cephalic position.

Starting from the second half of pregnancy, the risk of dilatation of the veins of the small pelvis and lower extremities increases. Changing body positions during yoga, as well as the practice of inverted asanas, are an excellent prevention of this disease.

The pressure of the growing fetus and hormonal changes during pregnancy impair intestinal motility and biliary tract. Pelvic movements and twisted asanas will help the woman's body to cope harmoniously

Yoga cures flu and colds more reliably than antibiotics

Influenza is one of the most famous and widespread viral diseases in the world. In our country, this disease has to endure about 95% of citizens who also suffer from various other viral infections. Every year, about 1,000 Russians die from complications arising from influenza epidemics. Among the many drugs available in pharmacies, there is still no one that could help each of us increase our immunity against the flu once and for all. And doctors are able to offer only general basic recommendations for taking various vitamin complexes and maintaining a healthy lifestyle that helps maintain the body in the autumn-winter period.

Among the many well-known methods of protection against colds and flu, you can find new ones. Relatively recently, this list was replenished with activities such as jogging and meditation. To conduct an experiment by scientists from the University of Wisconsin-Madison, 149 volunteers were selected to study the state of health from September to May, who were divided into three groups. During this experiment, special attention was paid to nasal congestion and runny nose, sore throat and sneezing.

According to Market Leader magazine, the first group of volunteers practiced meditation for two months, the second - daily jogging until they were slightly tired, and the third group lived in their usual way, without doing sports or meditation. After the two months allotted for the experiment, it turned out that the participants in the first two groups became much easier to tolerate flu symptoms by 76%, and colds by 48% compared to the control group, which led a normal life without doing any sports. or meditation. We also managed to find out that due to regular meditation, the duration of a cold also significantly decreased.

Scientists are convinced that in order to achieve the best protection against the flu, you should not forget about jogging in the fresh air or meditation. After all, such exercises have not only a hardening effect on the body, but also a general strengthening effect on it, and is a fairly effective remedy against physical inactivity, due to which many diseases develop. Well, if you do not like such a sport as jogging, then you can safely do active walking instead. After all, it has long been known that if you take half-hour walks in the fresh air, you can not only get increased protection against colds, but also get rid of annoying depression, and gain fresh strength for the whole working day.

And so, this study helped prove that meditation can still be a much more effective method of fighting against various colds and flu in the autumn-winter period. And this means that it is not necessary to take whole handfuls of medicines for the flu, colds, coughs and sore throats. In addition, during previous studies, it has been proven that meditation, along with jogging or a regular walk in the fresh air, is great for improving mood, reducing stress, and boosting immune function.

Why yoga is useful

For better health, yoga has no competition:

1. It has a positive effect on cardiovascular system. Regular yoga classes lead to the strengthening of the heart muscle. And this lowers the risk of heart attack and other similar diseases. The elasticity of the vessels increases, and they become more resistant to various loads.

2. Yoga has a positive effect on the spine - it becomes more even, and this significantly improves posture. After all, we all know how much time we have to spend at the computer in a bent state. The flexibility of the spine also improves, which means that good posture can be maintained even in old age.

3. Yoga classes help us harden the body. Many who are already practicing yoga know that the body begins to react much faster to changes in the temperature of our environment. And accordingly, for those who regularly attend classes, neither heat nor cold will cause any discomfort.

4. The exercises of this system lead to bodily harmony. Excess fat begins to disappear, weak muscles tighten, internal organs begin to work as smoothly as possible, and the whole body gradually becomes beautiful and symmetrical. After all, yoga is the best way to help us manage weight. And it doesn’t matter if you need to lose those extra pounds, or gain the missing ones, yoga classes will perfectly help you in this difficult task. And it is not at all necessary to go to these classes in India. Be healthy!

Atma Kriya Yoga for Self-Realization

Atma Kriya is a highly effective practice that was taken from the ancient secret yoga techniques of Indian rishis and adapted for our time and modern man by the enlightened Masters Mahavatar Babaji and Swami Vishwananda. Atma Kriya is one of the fastest ways to achieve the highest state of man - self-realization - by raising the limited human consciousness to the Divine cosmic consciousness.

“Atma” means “soul”, which is our Higher Self or Superconsciousness, “Kri” means “action”, “I” means “awareness”. Thus, Atma Kriya is a teaching on how to live, constantly realizing the presence of your soul (Higher Self) as the active principle of life and its connection with God. When a person lives in constant awareness of such a connection with God, his heart opens, he is transformed.

What can give you

Atma Kriya?

Atma Kriya Yoga includes techniques, the practice of which will lead you to a complete transformation on all levels of Being - mental, physical, vital, emotional and spiritual. Thanks to the techniques of Atma Kriya, a person is cleansed of heaps that hide his true nature, the potential of Love, Wisdom and Power.

Atma Kriya develops perfect concentration. Everyone knows that success in life depends on how well a person was able to concentrate on the goal. Where there is attention, there is energy. This is the law. If a person is unbalanced, his energy is scattered through fears, distractions, unnecessary thoughts. As a result, the goal does not receive energy replenishment and is not realized. With Atma Kriya you will achieve what you need.
Atma Kriya will help you gain intuition. Only with the help of perfect intuition does true knowledge of oneself and the surrounding world occur. Intuition is the ability to always make the right choice without making mistakes. This is wisdom. Developed intuition helps a person to communicate on a subtle level with enlightened Masters.

In Atma Kriya there is an exercise for developing clairaudience. A person learns to hear at the physical level astral sounds, the sounds of higher spheres.
The practice of Atma Kriya gradually gently awakens Shakti Kundalini. This often manifests itself in the fact that a person begins to more actively manifest himself in the outside world. Strengthening his intellectual and creative abilities.

There is an exercise in Atma Kriya, performing which a person rejuvenates the body and, if desired, can maintain life in the body for an arbitrarily long time. Mahavatar Babaji, the creator of Atma Kriya himself, lives in the Himalayas, keeping his body young for many hundreds of years with the help of Atma Kriya techniques.
Finally, on the physical level, Atma Kriya strengthens the immune system, stimulates cell regeneration, improves brain function, balances the nervous system, and energizes the body.

Uniqueness of Atma Kriya

1. Shaktipat (initiation, initiation) is a direct transmission of energy from the Sources of Atma Kriya Mahavatar Babaji and Sri Swami Vishwananda. This energy impulse helps ensure the success of the practice and activate the energy centers in the subtle body (chakras). It can be said that the Atma Kriya techniques themselves are the machine, and shaktipat is the key to it. That is why yoga techniques learned in courses without initiation do not have much effect.
In ancient times, only Teachers who made progress on the spiritual path (holiness) initiated yoga. The transmission of shaktipat from an enlightened Master is a very rare occurrence. But by the grace of Mahavatar Babaji and Sri Swami Vishwananda in Atma Kriya Yoga, shaktipat is passed on to every student.
2. Exercise for burning karma. The main exercise in Atma Kriya is aimed at burning karma. By doing this exercise, we are working with the channel, which is located in the human spine. This channel (sushumna) stores all information about a person's past actions - his karma. Karma is what determines a person's life, brings into it the need to experience negative experiences. Enlightened Masters such as Babaji and Swami Vishwananda affirm and prove by their own example that it is possible to get rid of karma and be free. For this, the Masters develop certain techniques. In Atma Kriya there is an exercise for the accelerated burning of karma.
3. Development of unconditional love. Atma Kriya is designed to make a person free from karmic consequences, at the same time revealing his ability to love, in order to prevent negative actions in the future, so that he does not have to burn karma again and again. Practicing the Atma Kriya system will allow you to accept and love yourself, which in turn will allow you to accept and love others.

Atma Kriya techniques help to increase the amount of physical energy, mental awareness, and awaken the spiritual heart. When the spiritual heart is awakened, you can love unconditionally and radiate the positive energy of your love into the world. Love conquers everything, and it is in love and through love that a person achieves everything that he desires in life.

Oriental Wisdom: Tantra Yoga - Harmony of Sexual Life

Spicy news: Oriental wisdom: tantra yoga - harmony of sexual life

Increased brain activity and increased intelligence

Change in blood chemistry

Reducing high blood pressure levels

Decreased blood sugar

Absence of asthma attacks

Improvement in general physical condition

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COURSE WORK

on the topic: "Yoga"

Introduction

1. Yoga of the past and present

2. Physiological foundations of yoga

3. Treatment, with a word and the costs of verbal dialogue

4. Practical Steps of the Stages of Yoga

Conclusion

List of used literature

Introduction

The study of the physical development of a person is based on the study of body functions under the influence of the use of physical exercises.

The largest specialist in the field of physiology of sports, Doctor of Biological Sciences V.S. Farfel states: "... my acquaintance with gymnastic exercises allows us to assert that asanas - static exercises of yogis - are a good tool for developing articular flexibility and a sense of balance with a small expenditure of physical energy." In hatha yoga, as in any system of physical culture, it is emphasized that the development and improvement of the main thing begins with caring for the body - the spirit ("a trained body contributes to the training of the mind").

The word "yoga" in Sanskrit literally means "connection", but in a broader interpretation - "that which corresponds", "that which is consistently and steadily applied." Yoga is primarily a religious and philosophical system, and the focus is on those means and techniques that contribute to the achievement of the ultimate goal of the doctrine. I think it's worth remembering that yoga includes both an end and a means to that end.

The positive impact of yoga on the human body is becoming more and more obvious to representatives of medical science. A growing number of scientific experiments are demonstrating the ability of yoga to prevent diseases or even cure some diseases. In general, the influence of yoga on the body can be described as harmonizing, integrative and developing, somewhat introversive and adaptogenic. These effects apply equally to the body and psyche.

In the complex of natural, non-drug methods for correcting emerging disorders in the human body, an important place is occupied by the method of paradoxical breathing exercises, created by A.N. Strelnikova. The method of deep breathing according to K.P. Buteyko, as well as the method of A.N. Strelnikova, requires certain qualities from the practitioner - willpower, perseverance, diligence, discipline and a conscious desire to prevent the occurrence of a disease or “overcome” it.

Without knowledge of the original cause of diseases, it is possible to carry out only symptomatic therapy, which still dominates in classical medicine. This treatment only temporarily relieves the symptoms of the disease, but causes additional harm through the side effects of drugs. With the help of medicines, one can try to treat diseases, but it is absolutely impossible to organize their effective prevention. This is possible only with the help of various trainings of your body.

1 . Yoga past and present

Thousand-year traditions of Indian philosophy, originating from the 15th-10th centuries. BC e., preserved to this day, arose on the basis of the most ancient human civilization. In the Vedic period (from the 15th-6th centuries BC), four sacred books of Indian sages appeared, which were called “Rigveda”, “Atharvaveda”, “Samaveda” and “Yajurveda”, united by the common name of the Vedas. Commentaries on the Vedas are called Upanishads. They contributed to the development of philosophical thought in India by creating schools, one of which is the yoga system.

The founder of the teachings of yogis is the ancient Indian sage Patanjali, who lived in the II-I centuries. BC. Of course, Patanjali singled out yoga as an independent system on the basis of the already existing experience of practicing individual yogis. He expounds the philosophy and practice of classical yoga in his 185 aphorisms called the Yogasutra. Like all Indian authors, Patanjali does not give a personal philosophical system, but only collects oral data that have come down to him from time immemorial, and comments on them in the spirit of his unified philosophy. The philosophical interpretation of the yoga practice in the Yogasutra is consistent with the authority of the Vedas, since the terminology is taken entirely from them. This is precisely the reason for classifying yoga as one of the six orthodox systems, although in its essence it differs from them in its practical orientation. Therefore, the inner meaning of this philosophy, which is the fruit of practical development, can only be understood with its help. For various reasons, the ancient sages who owned the practical exercises of the yoga system avoided its popularization and this led to the mystification of this ancient teaching. At present, the need to study the yoga system is obvious, which, however, requires parallel scientific research. It should be remembered that there are many misinterpretations of the yoga system by unscrupulous interpreters and authors of yoga literature. The criterion of true yoga should be only practice.

What exactly is yoga?

The word “yoga” in Sanskrit literally means “connection”, but in a broader interpretation - “that which corresponds”, “that which is consistently and steadily applied”. Yoga is primarily a religious and philosophical system, and the focus is on those means and techniques that contribute to the achievement of the ultimate goal of the doctrine. I think it's worth remembering that yoga includes both an end and a means to that end.

The essence of the worldview of yogis is the connection of the individual soul of a person with the world spirit, with the absolute soul or God. According to yogis, this is the purpose of life. “Cleansing” and “improvement” - these two concepts underlie the teachings of yogis, which also provides for the implementation of a set of physical exercises, breath control, food hygiene, as well as relevant ethical standards. Yu.A. Merzlyakov (1994) believes that yoga is a way of life leading to physical health, mental balance, a calm and kind view of the world around. Yoga is not a frozen teaching, it is dynamic and in its modern incarnation is increasingly moving away from religious and mystical interpretations and is approaching purely practical goals. It is not intended for some narrow circle of people, the practical knowledge of yogis does not mean that a person should become a hermit and live alone in the mountains. This is the most ordinary person living a normal life. For yoga, social status does not matter.

Any science, in essence, is infinite, it has its own basics, fundamental principles. This also applies to yoga. Whoever wants to reach the heights of this teaching should be aware of the state of his health, consult doctors and study under the guidance of experienced yoga teachers - gurus. You need to do it systematically.

In the work of Patanjali "Yogasutra" yoga is described, divided into 8 steps, constituting the "eightfold path" of yoga:

1. Pit - interpersonal relationships.

2. Niyama - intrapersonal self-discipline.

3. Asana - postures.

4. Pranayama - a system of breathing exercises.

5. Pratyahara - withdrawal from sensory perception.

6. Dharana - concentration of thought.

7. Dhyana - meditation (the process of understanding the essence of the object of concentration).

8. Samadhi - self-realization (a state of complete understanding of the essence of a given object).

Moreover, it should be taken into account that the “eightfold path” of yoga is divided into the lowest level - hatha yoga, and the highest - raja yoga (unlimited power over one's thoughts and actions), which aims to master mental processes. Hatha yoga includes four steps: Yama, Niyama, asanas and Pranayama. Raja Yoga also includes four steps - Pratyahara, Dharana, Dhyana and Samadhi. In this work, I will mainly consider hatha yoga (physical yoga).

2 . Physiological foundations of yoga

complex exercise physiology yoga

According to the teachings of yogis, our body lives at the expense of “positive” and “negative” currents, and when they are in full balance, then we can talk about excellent health (we are talking, apparently, about the balance of the processes of assimilation and dissimilation in metabolism). In the language of ancient symbolism, the “positive” current was denoted by the word “ha” (Sun), and the “negative” current was denoted by the word “tha” (Moon). By merging these two words, the word “hatha” was obtained, the meaning of which symbolizes the unity of opposites. According to V. Evtimov (1986), with the help of long-term and targeted yoga exercises, they achieve the ability to regulate vegetative functions. Each exercise of hatha yoga is characterized by a certain positive effect on various organs and systems of a person. The high vitality and dexterity of the body achieved at the same time, with regular exercises according to the yoga system, can be maintained until the end of life.

The largest specialist in the field of physiology of sports, Doctor of Biological Sciences V. S. Farfel, states: “... my acquaintance with gymnastic exercises allows us to assert that asanas - static exercises of yogis - are a good tool for developing joint flexibility and a sense of balance with a small expenditure of physical energy” . In hatha yoga, as in any system of physical culture, it is emphasized that the development and improvement of the main thing begins with caring for the body - the spirit (“a trained body contributes to the training of the mind”).

It is well known that many functions of our body are regulated by consciousness. We walk, run, stop, sit down, take a spoon, chew solid food, swallow liquid food, open and close our eyes, etc. - we can start and stop all these actions at will. But can we speed up or slow down the beating of the heart with a single effort of will? Are they able to affect the functioning of the stomach and intestinal motility? Can we control the functioning of the endocrine glands? According to MS Tartakovsky (1986), these questions should be answered positively. A little special training - and you can speed up or slow down the heart rate. Let's remember the sour taste of a lemon, the surface of the cut moist from the juice - and saliva runs in the mouth. It is not very difficult to cause an involuntary reaction in another person, for example, to make him blush, that is, to provoke a sharp expansion of the smallest blood vessels. With unreasonable or inadequate fears or insomnia, when the right, “emotional” hemisphere of the brain is excited, sometimes it is enough to analyze your emotions judiciously, that is, “connect” the left “logical” hemisphere to calm down. An irritable person can be advised at the moment of an emotional outburst to hold his breath a little, and on exhalation. An excess of carbon dioxide focuses the work of the brain on the respiratory center and the flash of anger goes out.

Minor expenditure of energy sharply distinguishes hatha yoga from European athletics. Relaxation is given more attention than muscle tension. It is no coincidence that some studies half-jokingly note that “yoga is gymnastics for lazy people.” However, the yogis themselves take credit for this. “...Muscular development is by no means identical to health... All movements are performed slowly and smoothly... The main goal is to increase blood circulation and oxygen supply. This is achieved through movements of the spine and various joints, with deep breathing, but without intense muscle work” (Kosambi D., 1968). Another opinion was expressed by E. A. Krapivina (1991), who believes that European physical culture, rooted in classical Hellas, is much more natural and closer to nature than yoga. Exercises for the flexibility of the body and the strength of individual muscles (and these are the main asanas) are widely practiced in European athletics when selecting beginners in sports sections.

It has long been noticed that some rather uncomfortable positions of the body stimulate the internal forces of the body, cause response resistance. The fact is that with such postures, “clamps” occur in the body, breathing is spiraling, the largest blood vessels are partially blocked, and in some cases the lymph flow. These “vital juices” have to overcome significant obstacles in their path, and the vessels are, as it were, exercising. The miniature muscles that regulate them, while doing additional active work, require more oxygen and nutrients. A kind of exercise without movement, somewhat similar to isometric gymnastics. Separate parts of the body work at the same time in extreme conditions. Blood pressure in certain places rises due to “constrictions”. It tends to spread through adjacent small vessels, capillaries. Not only the main lymphatic channels are more actively involved in the work, but also the interstitial, intercellular spaces. Hence the feeling of warmth in these areas.

Cramped conditions also contribute to the training of the respiratory system. To maintain life, our body continuously consumes energy, which it receives from the breakdown of complex high-molecular organic compounds into compounds with a simpler structure and lower molecular weight. Various organic compounds that enter into chemical interaction with atmospheric oxygen burn down to simpler products and release the energy necessary to maintain the vital functions of the body. The end products of this combustion, the largest proportion of which is carbon dioxide, are continuously released into the environment. Thus, throughout life, the body, constantly in contact with the environment, constantly absorbs oxygen and releases carbon dioxide. The respiratory process consists of three stages: external (pulmonary) respiration, transportation of oxygen from the lungs to the tissues through oxygen, and internal (tissue) respiration. With external respiration, gases are exchanged between the blood in the pulmonary capillaries and atmospheric air (in the alveoli). Gas transport - the transfer through the blood of oxygen from the lungs to tissues and carbon dioxide from tissues to the lungs and internal respiration, which includes all oxidative processes. During normal breathing, the diaphragm shifts by approximately 1 cm. When breathing according to the yogi system, this shift reaches 7-13 cm. Comparison of ordinary breathing with yogi breathing exercises shows that:

1. If ordinary breathing is carried out automatically and is regulated by the respiratory center in the medulla oblongata, then the breathing of yogis is controlled by consciousness.

2. During the normal breathing of yogis, there is a certain duration of inhalation and exhalation and their strict rhythmic sequence.

3. Full yoga breathing is a combination of three types of breathing: diaphragmatic, thoracic and clavicular.

4. During the breathing exercises, the consciousness is concentrated exclusively on the breath itself.

For proper breathing according to the yoga system, good patency of the nasal cavity and the absence of pathological changes in its mucosa are essential. The goal of yogis is to exert an indirect effect on tissue respiration with the help of rhythmic breathing in order to maximize the bioenergetic efficiency of metabolism. A direct consequence of this is a slowing of breathing as a result of more economical and selective oxygen consumption.

In general, in the physiological aspect, hatha yoga gives the following results:

Develops muscles and increases mobility;

Massages the internal organs, which ensures their good work;

Eliminates physical tension and mental stress, which automatically leads to muscle relaxation and stress relief and thus provides the first step towards relieving mental tension, since physical relaxation cannot be achieved if a person is in a state of mental stress.

3 . Treatment,word and the costs of verbal dialogue

Almost all diseases arise due to direct or indirect psychological, psycho-emotional causes. Negative emotions, stress, bad habits, bad and wrong actions lead to diseases of the body and mental disorders. Diseases can manifest themselves even many months and years after exposure to the above factors.

To combat this, the first stage of yoga, Yama, is recommended. According to Indian mythology, Yama is the god of death, hence the name is borrowed, which symbolically means “death to bad habits”. In the first stage of yoga, the student must deal a death blow to his vices, wrong behavior and thinking. This step includes five main sections:

1. Ahimsa - do not harm others in thoughts, words and deeds, eradicating hatred and evil, that is, treat other people the way we would like others to treat us. All other sections follow logically from the first and expand its meaning.

2. Satya - truthfulness and sincerity in thoughts, words and deeds, since truth expresses truth, reality. If the truth can harm a person, it’s still not worth deceiving him, it’s better to give him concrete support in his worries and difficulties instead of advice. Actions better reflect the properties of a person than words.

3. Asteya - not appropriation of someone else's in thoughts, words and deeds, getting rid of all sorts of temptations that make people low, vile, lead to undermining trust, cripple their consciousness.

4. Brahmacharya - abstinence, moderation in everything, in thoughts, words and deeds.

Non-compliance with these rules brings chaos to relations between people and makes it impossible to create balance, harmony in the consciousness of a person and the whole society. According to a number of authors, all bad habits and actions stem from violations of these rules.

At the beginning of yoga classes, one should study Yama and introspection in the morning and evening in a calm atmosphere, for at least 15 minutes and not more than an hour. It is advisable to focus on those qualities that you would like to acquire, and not on those that you would like to get rid of. It should be done gradually, consistently moving from less difficult to more difficult, regularly. When all the rules of Yama are worked out, continuing to improve them, you can move on to the next step - Niyama. Niyama - the revival of a new, positive way of life, thinking. Niyama consists of 5 sections:

1. Shaocha - internal and external cleansing.

2. Santosha - victory over opposites.

3. Tapas - self-discipline aimed at creating a positive character.

There are three types: a) speech tapas - speak only the truth, do not use swear words, do not offend others with your speech, do not shout at people, in a word, follow the culture of speech, control your speech. For hygienic purposes, yogis recommend absolute silence at least one day a month. The best option is to be silent one day a week (day off). On this day, you need to think about the sublime, about nature, space, etc., and spend more time in the fresh air. In addition, in speech, you should try to be short and specific and not speak unnecessarily. Here it would be appropriate to recall the proverb: "The word is silver, silence is gold." b) tapas of the mind - the cultivation of calmness, balance, good mood, positive thoughts, feelings, emotions. c) body tapas - compliance with the necessary hygiene procedures prescribed by yoga, hardening, training.

4. Svadhyaya - regular reading, study of literature on philosophy, physiology, that is, one that promotes self-knowledge, broadening one's horizons and knowledge. “Ignorance has no beginning but has an end; knowledge has a beginning but no end.”

5. Ishvara-pranidhana - a constant stay in harmony with the entire universe, from the micro to the macro world.

I believe that Yama and Niyama should not be formally studied and applied in a straightforward manner. These aspects should be approached thoughtfully, guided by general provisions, and implemented according to specific conditions and circumstances. You should always subordinate your thoughts, words, actions to public interests, adopting the principles of humanism.

Reading numerous literature on yoga, I noticed that in the description of asanas there are such recommendations as “think about pleasant things”, “remember something good”, “imagine yourself as kind, strong”. And this is not accidental, because from this it is clear that a person needs to improve not only physically, but also spiritually. He must give up bad habits (in the broadest sense), not commit acts that harm others, either in deed or in thought. After all, the action of a thought is as significant as the action of a word.

How often do we turn to each other with kind, good words? Do we have a stock of these words? Here is a case that L. I. Latokhina (1993) describes from her own practice. In a hatha yoga class, she invited her students to sit in twos, back to back in the lotus position, close their eyes, think and say good words to their partner. It turned out that the students did not have so many of them.

Kind words should flow naturally into our speech and guide our actions. After all, even L. N. Tolstoy said that a word is an act. Kind words and thoughts carry positive energy. It is necessary to replenish their supply and generously share them with others, creating an atmosphere of warmth, good mood and friendliness.

It is very important that every morning starts with positive emotions. You need to wake up with the thought that the day will bring good luck and set yourself up only for the good, inspiring yourself with calmness and faith in your own strengths. Morning psychological mood will help to overcome the obstacles that arise, to survive grief, and a smile can create and consolidate a good mood, pass it on to other people.

The use of self-hypnosis seems to be a good option for solving the problem of overcoming obstacles and difficulties, removing psychological “clamps”. Self-hypnosis formulas that have a negative emotional connotation should not be used. You need to focus on applying formulas such as “even if it’s not easy at all, I can handle it”, “everything will be fine”, “everything will change for the better”, etc.

If a person is not optimistic, deprived of cheerfulness, activity, his life will be difficult, he will always lack something. On the contrary, if a person is optimistic and acts confidently, he will always be successful. Anyone who constantly lives with the idea that excellent physical condition and good health is a common occurrence for him rarely gets sick, says V. Evtimov (1986). You should never doubt that you can find the necessary strength and opportunities to overcome life's obstacles. At first glance, this does not seem real, but it is necessary to cultivate a firm conviction in yourself that in life you can achieve everything you want. In this sense, it is appropriate to recall the words of the outstanding writer Jack London: “I strive for the goal with the same constancy with which the compass needle strives for the pole. I am unshakable. Everyone who has had the opportunity to know me well must have seen that it will always be the way I want, even if it takes years. Life is a struggle and I am ready for it.”

The secret of the ability to quickly suppress negative emotions and states, to replace them with positive ones, lies in the increased ability to concentrate. Concentration (and its highest degree - meditation) develops the will, intellect, regulates emotions and emotional states, establishes mental balance. It should not be forgotten that internal discipline is a necessary condition for hatha yoga.

In the words of Vivekananda: "The body is what thought has made of it."

Modern neurophysiologists explain the effect of self-hypnosis by the emergence of a dominant focus of excitation against a general background of inhibition of the activity of the cerebral cortex. At the same time, the meaning of the word, as the main stimulus, sharply increases. And now it would be appropriate to recall such a concept as autogenic training (AT), since the consolidation of reactions that occur in the process of AT leads to the fact that repetition of a verbal formula is sufficient to reproduce certain sensations. AT has a great organizing effect on the emotional-volitional sphere. The person himself actively leads the psychotherapeutic process, actively monitoring and evaluating the results of its positive impact. In AT, self-persuasion occupies a large place as one of the methods of self-influence while maintaining full initiative and self-control. A verbal signal or a verbal image in AT indirectly, due to conditioned reflex connections, allows you to change or regulate usually uncontrolled vegetative processes. The method of autogenic training is aimed at developing the skills and abilities of self-control and regulation of the psycho-physiological state in order to increase the effectiveness of one's actions, especially in stressful situations. The range of use of AT is very wide, it is widely used in the training of athletes and actors.

The word has a healing effect. According to G. N. Sytin (1994), the healing “settings” invented by him - certain texts that can, for example, be listened to in a sound recording, provide this effect. At the same time, the tone of presentation should be businesslike, firm, convincing, without any pathos. To increase efficiency, you should try to behave as actively as possible: walk, gesticulate, etc.

Concluding the chapter, I want to note that under the guise of “novelty”, “non-traditional”, “original”, very dubious home-grown tricks and instructions can be presented. We need a reasonable approach to everything. Touching the ancient culture of yoga, one should not forget that this is, first of all, a culture, and without culture, nothing is for the future.

4 . Practical Steps of the Steps of Yoga

A person who decides to practice yoga must understand that there is no need for blind faith. Only own experience convinces. However, there are recommendations that must be followed, gradually “climbing the steps of yoga.” Having taken the path of health, we cannot ignore the teachings of yogis about health, we must master at least a minimum of techniques available to everyone.

Hatha yoga is not a panacea for all diseases. Such cases include: congenital heart defects, birth and physical injuries, oncological diseases, some childhood infectious diseases, etc. occupations should not worsen the state of health; you can not exercise at elevated temperature, pain, during the acute period of the disease and during exacerbations of chronic diseases. Children under 6 years old, people over 60 years old should be very careful and gradual; women should not exercise during menstruation, from the beginning of the 4th month of pregnancy, and classes can be resumed 3-4 months after childbirth. In addition, everyone suffering from chronic diseases should carefully read the contraindications for the use of certain methods and exercises.

Now about age restrictions.

At 7-10 years old, you can master the elements of breathing exercises (excluding breath holding), balance poses (for example, the tree pose - Vrikshasana) and the lotus pose (Padmasana).

At 10-17 years old, deep yoga breathing, balance poses, lotus position, light exercises for the development of joints (for example, the pose of an archer from a bow - Akarna Dhanurasana) are included in the classes.

At 17-50 years old - all the exercises of hatha yoga.

At 50-60 years old, classes are built depending on the state of health, but static exercises can be performed by everyone without exception.

At 60 and older, classes are held only in the presence of an experienced instructor and only with the permission of a doctor.

If, in addition to yoga exercises, some other type of physical culture or sport is practiced, then it is impossible to combine them, it is better to alternate - in the morning, for example, do yoga, and in the afternoon or evening - other types of physical culture. Never exercise: on a full stomach, under bright sun, after sunbathing, prolonged exposure to the sun in general, through force or stress, immediately before meals, in a smoky room, in the kitchen, immediately before bed. Never do yoga for more than an hour in a row. Classes should preferably start and end at the same time. Practice systematically, starting with simple exercises, without overworking yourself. “Starting small, gradually you will come to more, starting with more, gradually you will come to small.” Hatha yoga exercises are not recommended to be performed in parts, the whole cycle must be done at once. Any yoga exercise consists of at least three components: a) physical - asanas (body postures); b) respiratory, corresponding to the physical; c) mental - mental accompaniment of the flow of energy (prana), which moves in one direction or another and accumulates in a certain organ.

It is necessary to practice on an empty stomach: 30-40 minutes before a meal or 2.5-3 hours after a meal. In addition, between exercises, always, even if it seems that there is no fatigue, a short rest and relaxation is necessary, which will speed up the recovery process. Exercises should be performed on a clean bed or mat (not synthetic or synthetic covered with a cotton or linen sheet). Clothing should not restrict movement, it is better to do exercises with bare feet or in socks, but not in slippers.

In mastering the exercises, and in all other cases of life, one must adhere to the three main commandments of yogis:

1. Sequence with a gradual transition from simple to complex

2. Regularity and systematicity (a break in classes during the learning of the complex is allowed for no more than 10 days, otherwise the entire cycle of exercises will have to be started all over again). If a person has learned the whole complex and performs it in its entirety, but he had a break in classes for more than 10 days, then he can complete the entire complex, but first do each exercise a minimum number of times.

3. Moderation in everything.

Asanas should be approached with age, fitness, and health in mind, and not in a spirit of competition or rivalry with other yoga students. The limit of movements for everyone should be the feeling of “pleasant pain” experienced when performing the asana and no more.

How to learn the complex? It is necessary to choose several exercises (1-3) that affect a certain part of the body, and do them for 10 days. This time is necessary for the impact of each exercise on the body. After 10 days, add a few more exercises (1-3), and so on until the whole complex is mastered. Exercises have a therapeutic effect, from the head to the feet. They are performed in the following sequence: first a series of exercises in a standing position, then in a sitting position, then in a prone position, and finally, inverted postures. The number of repetitions depends on the following factors:

1. If it is not indicated how many times, then the exercise should be done only 1 time.

2. If it is indicated that the exercise is repeated, then it is performed twice.

3. If “from” and “to” are indicated, then in the first 10 days the exercise is performed the minimum number of times or seconds, and every decade add 1 time or second until the maximum is reached.

4. If it is indicated that the exercise is performed for endurance, then this means that, firstly, during the exercise, you must keep an even count in seconds to yourself, and secondly, you should do this exercise until the slightest inconvenience, the slightest discomfort and then stop the exercise.

For successful advancement in yoga, one must first master kriya yoga. Practice shows that without working through this stage, students for various reasons cannot achieve any serious success in yoga. Kriya yoga is the moral and ethical aspect of yoga, dealing with internal and external purification.

As part of the first stage of yoga - Yama - it is important to develop in oneself such qualities as modesty, patience and perseverance, systematic and systematic studies and the ability to focus on one goal. And in relation to others - tolerance, not imposing on another either one's rightness or one's truth. Violence in the name of any idea, any dogma is the source of all evil. According to a number of authors, if there are no necessary character traits that meet the requirements of Yama, you should not go to other steps of yoga. If they exist or they can be brought up by rethinking your attitudes in life, then you can proceed to the next step.

Niyama, the second stage of yoga is an intrapersonal discipline, a set of rules regarding the physical side of preparation, physical and spiritual purification. To achieve the highest levels of yoga, the implementation of all the complex rules of physical and mental hygiene of yogis is mandatory throughout life. The ultimate goal of the Hatha Yoga complex is not to get rid of diseases and achieve practical health, but to rejuvenate the body, which is impossible without a gradual release from accumulated toxins, excess body fat, increased flexibility of the spine and joints, proper and healthy nutrition.

Oral hygiene. Rinse your mouth with water after each meal to remove crumbs and food debris. The main attention should be paid not so much to brushing the teeth as to cleaning the gums, because this improves the nutrition of the roots of the teeth and is the prevention of periodontal disease. To strengthen the roots of the teeth, their functional safety is facilitated by the use of chewing gum on an empty stomach 10-15 minutes before a meal.

Hygiene of the nasal cavity. This is an important procedure, because without free nasal breathing, it is impossible to practice the fourth step of yoga - Pranayama. Cleaning of the nose and simultaneous hardening of the mucosa is carried out in several ways. I will bring one of them. Siphon cleaning. To do this, dissolve 1 teaspoon of table salt in 0.5 liters of warm water, dip your nose into a jar and slightly draw water into yourself, tilt your head back, feeling that water enters the nasopharyngeal cavity, lower your head and exhale with force through your nose. Repeat this procedure 8-10 times during the morning wash. After washing, the nose must be drained so that no liquid remains in its cavity and sinuses. After 1-2 months of such procedures, the nasal mucosa will get stronger, coarser, and the flu or acute respiratory infections are no longer terrible. Allergic phenomena in the nasal cavity will disappear, nasal breathing will improve.

Hearing hygiene. For the prevention of inflammatory diseases of the organs of the middle ear, it is necessary to breathe through the nose and the ability to properly empty the nose with a runny nose. Avoid prolonged exposure to loud sounds.

Eye hygiene. In order to improve the nutrition of the retina and normalize intraocular pressure, yoga recommends the following exercises: bury your eyes and make ten circular rotations of the eyeball clockwise and ten against, and then movements from top to bottom and from left to right, ten times.

Hygiene of the abdominal organs. For yogis, cleansing the abdominal organs and the entire gastrointestinal tract is a rather complicated procedure and not always accessible to an ordinary person. The most accessible procedure is Agnisara-dhauti (purification by fire). The exercise is performed in the morning on an empty stomach. Standing on legs slightly bent at the knees and resting your hands on your hips, after a deep exhalation, draw in your stomach and at the same time sharply raise the diaphragm by expanding the chest (raising the ribs). On one exhale, do 5-10, and in one exercise - 25-50 stretches. Exercise contributes to a gentle massage of all organs of the abdominal cavity.

Nutrition for yoga. Food should be sattvic, i.e. vegetables, fruits, milk and dairy products, butter, honey, nuts, rice and other grains. This food, according to yogis, is easy to digest, gives a lot of energy and makes the mind clear. A yoga practitioner should eat only sattwic food, but the diet should not be changed drastically. Chewing food should be leisurely, a person should enjoy food and finish eating without expecting full saturation.

Hygiene of the psyche. Any success comes only in response to concentrated effort. According to Yu. A. Merzlyakov (1994), the result of mental hygiene (as a reflection of the above principles and approaches of Yama-Niyama) can be the position that the power of love is unlimited. Love for everything that exists, love for life is creative and productive.

Only by coming into agreement with the rules of Yama and Niyama, having mastered the methods of physical and mental hygiene, one can continue to assimilate further positions of yoga and move on to the third step of yoga - asanas. There are a great many asanas, to achieve good health and prevent diseases, one and a half dozen simple, easy asanas are enough.

Answering the question what is asana, Patanjali said: “asana is a way to sit pleasantly, steadily and without tension.” This means that the practitioner of the yoga system should strive to achieve complete self-control over the body when performing various asanas in order to be in a motionless position for a long time and feel calm and comfortable. What are the characteristics of asanas?

1. Asanas are slow, moderate movements combined with proper breathing and relaxation. During the performance of asanas, the heart passes more blood than at rest. This is due to a strong influx of venous blood caused by contraction of skeletal muscles.

2. Asanas are predominantly static exercises with a predominance of the isometric component. They increase the functional load of the muscles, firstly, due to forceful static contraction, and secondly, as a result of muscle lengthening. This leads to irritation of proprioreceptors, which affects the central nervous system, and through it - the work of the heart, circulatory and nutritional organs.

3. Performing asanas does not cause a large expenditure of energy.

4. When performing asanas, a certain concentration of attention is necessary on certain parts of the body that serve as the object of influence.

5. Breathing while performing asanas should be natural and relaxed.

6. Asanas do not accumulate lactic acid, which is formed during very strenuous physical work.

7. Asanas give a preventive and therapeutic effect; they do not require auxiliary devices, projectiles or special equipment for practicing them.

Asana types. There are the following main types of asanas: meditative, anti-orthostatic (inverted body postures), postures for the spinal column, leg exercises, balance postures.

Meditative postures are postures intended for concentration of attention and thinking and for performing breathing exercises (for example, the “lotus position”).

Anti-orthostatic postures. They have a beneficial effect on the brain, heart, lungs and veins of the lower extremities. Their performance is contraindicated in: high blood pressure and heart disease, such as “headstand”.

Postures for the spinal column. Such poses can be divided into 4 groups: forward leaning poses, back leaning poses, side bending poses, and twisted poses. For example, from asanas with a forward inclination, the “plow pose” is characteristic, back - the “locust pose”, with a slope to the sides - the “triangle pose”. Spinal twist asanas are yoga Matsyendra's half pose (“Ardha Matsyendrasana”).

Exercises for the legs are numerous and varied, the most characteristic of them is the same “lotus position”.

From a large number of various balance poses, one can list such as the “peacock posture”, “crow posture”.

Experienced performers can start a number of postures only after they have been thoroughly mastered in daily practice.

Asana contraindications. Contraindications can be general, that is, related to hatha yoga in general, or apply only to individual asanas. They can be determined by age, health status. Yoga poses are not recommended for heart diseases with severe defects, as well as high or low blood pressure. Of course, this is not an absolute contraindication - such persons need to undergo a medical examination to determine their individual capabilities. As for the so-called particular contraindications that apply to certain exercises, we can say that they are of great importance. Consultation with a specialist in the yoga system, as well as with a doctor, will help determine an individual option for exercising.

Asana concentration. There are usually two types of concentration. During the dynamic phase of the exercise and during the static phase. Concentration during the dynamic phase includes the following steps:

1. Concentration on the correct performance of the asana. It is necessary most of all for a beginner performer, who at first must direct his attention exclusively to the correct technique of the pose.

2. Concentration on relaxation (relaxation). For the first stage, a few days are enough. The performer should strive to maintain a relaxed state of muscle groups that do not carry loads.

3. Concentration on breathing. After the practitioner is able to do the exercises without tension, one can move on to focusing on the breathing process in order to breathe normally and continuously during the exercise.

4. Concentration on the uniform performance of asanas. Yogis do not allow unevenness - acceleration or excessive deceleration of movements. Concentration becomes automatic as the synchronization of movements and the maintenance of an even deceleration of speed completely absorbs the attention of the performer.

Concentration during the static phase.

1. Concentration on relaxation at rest (after assuming a pose). Beginners need to concentrate on maintaining absolute stillness associated with the comfort of this posture.

2. Concentration on the “strategic” points of influence of asanas. When the performer has already accustomed himself to remain still and relaxed in this posture, breathing without difficulty, he can begin to concentrate on the points of influence of this asana. These points are indicated in the ancient writings of yogis and actually represent such parts of the body where, at the beginning, when performing asanas, maximum stretching and pain are felt. Each asana in a certain way affects these parts of the body. They are the points on which the performer focuses his attention. The concentration rules contain instructions for the performer, regardless of his skill level.

The fourth stage of yoga is Pranayama. Etymologically, the word "pranayama" can be considered as a derivative of the merger of the words "prana" and "pit". In this case, Pranayama means an action aimed at subjugating the consciousness of the organs that regulate the intake (inhalation) and excretion (exhalation) of a substance called “prana” by yogis. It can be considered that Pranayama is the art of breathing correctly, comprehended in the process of exercise. The first aspect of Pranayama is mainly exoteric (external), in which attention is directed mainly to the position and action of the muscles and organs involved in breathing, while the second, endotheric (internal), in which the “energy” (prana) absorbed through consciously controlled movements of the lungs moves along certain paths and concentrates in a selected part of the body. These two aspects of Pranayama are a single process. For yogis, “prana” is that vital energy without which a person cannot exist. Prana is to yoga what electricity is to our civilization. The goal of yogis is to exert, through rhythmic breathing, an indirect effect on tissue respiration in order to maximize the bioenergetic efficiency of metabolism. A direct consequence of this is a slowdown in breathing, as a result of a more economical and selective consumption of oxygen, this is Pranayama - the management of bioenergetic relationships in the body through breathing. All yoga exercises, not only breathing techniques, pursue this goal. Yogis believe that "prana" is absorbed only when breathing completely through the nose. Science has established that the air contains molecular radicals, without which human and animal life is impossible. These are the so-called negative air ions. It is possible that the "prana" of the air is the negative ions. Scientists have been searching for "prana" for a long time. According to some, “prana” is ozone, according to others - nitrogen, according to others, it is carbon dioxide (CO 2), and yogis themselves believe that “prana” is cosmic fluids, which, in combination with solar energy give life. The largest amount of "prana", they say, is contained in the air early in the morning, immediately after sunrise, and the smallest - in the evening. The largest amount of "prana" is found near the waterfall, in the mountains, near the sea, the smallest - in the atmosphere of city streets, in closed and unventilated rooms. That is why with a long stay in such places, fatigue is observed, weakness, headache, and nervousness appear. According to yogis, “prana” always fills the human body, which should be considered as an accumulator and transformer of “prana”. According to a number of authors, the viability and health of a person depend on the amount of accumulated prana and on its proper use by the body (in essence, living organs generate, accumulate biochemical energy and transform it into various other forms of energy). Pranayama offers psycho-physiological training methods necessary to achieve control over the organs and conscious accumulation of prana.

Yogis distinguish three types of breathing: abdominal, costal and clavicular. Yogi full breathing is a combination of these three types.

Abdominal breathing. Of all types of breathing, abdominal breathing at rest provides the largest tidal volume of air. In this case, the base of the lungs (their lower and middle parts) is filled with air.

Rib breathing. With this type of breathing, the middle part of the lungs is filled, this is the so-called “athletic breathing”.

Top breathing. Provides air filling only the uppermost part of the lungs. The most inferior type of breathing - it requires the most effort and brings the least benefit.

Full breath. Such breathing includes all three types, combining them into one whole. In the process of such combined breathing, not a single part of the lungs remains unfilled with air.

Yogis say that each person is given a certain number of breaths from birth and this reserve must be protected. In this original form, they call to reduce the frequency of breathing. Indeed, every organ, every cell has a genetically incorporated program of work with a certain limit. The optimal implementation of this program will bring a person health and longevity (as far as the genetic code allows). Neglect of it, violations of the laws of nature lead to illness and premature death.

Conclusion

Without knowledge of the original cause of diseases, it is possible to carry out only symptomatic therapy, which still dominates in classical medicine. This treatment only temporarily relieves the symptoms of the disease, but causes additional harm through the side effects of drugs. With the help of medicines, one can try to treat diseases, but it is absolutely impossible to organize their effective prevention. When applying the methods of natural therapy, the body acquires the ability to eliminate imbalances, to resist chronic pathological processes.

"Cleansing" and "improvement" - these two concepts underlie the teachings of yogis, which also provides for the implementation of a set of physical exercises, breath control, food hygiene, as well as relevant ethical standards. Yu.A. Merzlyakov (1994) believes that yoga is a way of life leading to physical health, mental balance, a calm and kind view of the world around. Yoga is not a frozen teaching, it is dynamic and in its modern incarnation is increasingly moving away from religious and mystical interpretations and is approaching purely practical goals. It is not intended for some narrow circle of people, the practical knowledge of yogis does not mean that a person should become a hermit and live alone in the mountains. This is the most ordinary person living a normal life. Any science, in essence, is infinite, it has its own basics, fundamental principles. This also applies to yoga. Whoever wants to reach the heights of this teaching should be aware of the state of his health, consult doctors and study under the guidance of experienced teachers.

According to V. Evtimov (1986), with the help of long-term and targeted yoga exercises, they achieve the ability to regulate vegetative functions. Each exercise of hatha yoga is characterized by a certain positive effect on various organs and systems of a person. The high vitality and dexterity of the body achieved at the same time, with regular exercises according to the yoga system, can be maintained until the end of life.

The body is a whole. Its organs and systems are so closely connected and interdependent with each other that pathological changes in one of them cannot but affect others, which leads to disruption of the normal functioning of the organism as a whole.

List of used literature

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