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Yoga is a system of physical, mental and breathing exercises from India. Yoga has many varieties, but the most common practice today is hatha yoga, which focuses on asanas, pranayama, and meditation. Yoga is considered not only as an exercise system, but also as a philosophy of life. Find out what yoga is, learn more about its philosophy and practice, and learn about the most popular yoga asanas and methods.

Yoga affects almost all systems and organs in the human body! Regular practice (at least three times a week for at least one muhurt - 48 minutes) brings irreplaceable he alth effects after the first month!

Asanas, or yoga positions, work on the body in four planes: pressure, stretching, strengthening and relaxation. Thanks to them, we activate the neuromuscular and glandular systems, which translates into the quality of our he alth and efficient mind. If we add pranayama, that is, breathing practices and meditation, we can change ourselves and our lives beyond recognition. Of course for the better! Learn more about yoga and start practicing it with us!

Yoga - what is yoga

Yoga comes from India, more specifically from the Indus Valley region. Its history goes back over 4,000 years, and since then many varieties of this science have developed, known today mainly as a system of physical exercises and breathing practices (hatha-yoga).

Yoga belongs to one of the six orthodox systems of Indian philosophy that deal with the relationship between the body and the mind. It is not a religion as it is sometimes mistakenly assumed. The purpose of yoga is to gain inner balance and unite body and soul. In this sense, yoga is about self-improvement, meditation and asceticism.

The most popular definition of yoga today is related to the philosophy of Yogi Svatmaram, in which asanas and pranayama (breathing techniques) are the most important. Regardless of the chosen path and method of yoga, the goal is one - to achieve absolute freedom, or kaiwaliya, the state of unconditional existence and peace of the body and mind.

Yoga - the most important yoga methods

Yoga is an extensive system due to its centuries-old tradition. As a result, many varieties have developed. Here is a quick overview of the most common methods practiced today.

1. Hatha-yoga- is the most popular type of yoga today. Hatha yoga is based on the practice of asanas - specific body positions and breath control, the so-called pranayama. Some schools also teach the practice of the six cleansing processes known as kriya, but this is quite rare because krije are based on penance rituals and cleansing practices, which are still quite controversial processes.

Hatha-yoga also focuses on moral practices, i.e. dos and don'ts that must be followed in order to be a good person. Hatha yoga also implies the existence of subtle bodies called chakras, these are the lotus-shaped centers in our body, more specifically in the spine. Individual of them are responsible for one area of ​​the body assigned to them and the energy flowing in it.

Today, hatha yoga is associated primarily with asanas and breathing practices that aim to improve the condition of the body and calm the mind.

Thanks to this, it is practiced more and more often, and it is favored by numerous classes and courses organized in yoga schools, on camp trips or classes in fitness clubs. Nowadays, hatha yoga can be practiced even through online courses or instructional videos posted on the internet.

2. Bhakti-yoga- is a spiritual practice derived from Hinduism. Its main purpose is to develop love (bhakti) between the practitioner and God. This contact is only spiritual, and depending on the religion practiced, it will have a different character.

3. Karma-yoga- is undoubtedly one of the most important yoga paths. Complete liberation, or the main goal of yoga, is achieved here through selfless action and helping the needy. Its basic principles were laid down in the Bhagavad Gita by Krishna.

4. Mantra-yoga- the words "mantra" mean sacred chants and it can be said that they are the main practice of this type of yoga. Mantra-yoga is all about prayer and deep meditation. Its strength is the power of the spoken word, thanks to which we cast a spell on life and help our desires come true, that is, achieve deep inner peace and harmony.

5. Jnana-yoga- is the attainment of jnana, or transcendental knowledge. It is mental and intuitive cognition that is achieved through specialized, deep meditation practices.

6. Raja Yoga- Also called Ashtanga Yoga and Classical Yoga. Raja-yoga consists, among other things, in strict moral rules, e.g. self-restrained life and the lack of emotionalattachment, as well as acquiring virtues, own life rhythm and meditation.

Traditional tantra teaches us a holistic approach to life and the world around us. Excessive exposure of sexuality is an abuse and comes from the so-called modern tantra, which originated in Western culture of the 20th century.

7. Tantra-yoga- is yoga based on the human energy system. In tantra-yoga, asanas from the Prana system are practiced, which are based on the balance of body and mind. This yoga stimulates the prana system, which, through the endocrine system, has a beneficial effect on the psyche and condition of the body. Tantra teaches a holistic approach to life and the world, makes us achieve harmony of body and mind, and awakens dormant sexuality.

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Yoga - philosophy

1. AsanasAsanas should be done consciously and slowly. Properly practiced, they have a beneficial effect on the spinal cord, which includes the central nervous system and the communication system of the entire body, which maintains the he alth of our body. Stimulating the spine to work and making it more flexible causes the whole body to come to life! The circulation works better and the nerves get the right amount of nutrients and oxygen.

Asanas also activate pressure points that increase the flow of vital energy in the body. Massage of the internal organs in asanas is beneficial for our body, and some positions can heal many he alth ailments and diseases. Asanas must always be associated with deep relaxation and conscious breathing.

2. PranayamaThis is otherwise conscious breathing. The breath connects to the solar plexus in which the vital energy, or Prana, is stored. Conscious breathing increases the amount of this energy and makes us young. The breath can heal not only tense and stiff places in the body, but also mental problems, anxiety and depression. Regular breathing practices bring us relaxation, composure and control over our mind. As a result, our amount of laundry increases and we literally radiate!

3. RelaxationRelaxation in yoga is called savasana. It keeps the body and mind he althy and in harmony. Proper exercise allows you to release enormous amounts of vitality and life energy. Savasana lowers blood pressure and cools the body, and when our body is cooled, deep regenerative processes begin.

When we are exhausted and overworked and our nervous system is not working as it should, we are overheated and feel much fasterthe so-called burnout. During the day, we waste a lot of life energy on unnecessary clashes, quarrels, stress and worry. Savasana allows you to regain strength and regenerate the body and mind even in a few minutes. Yogis say that a few minutes of deep savasana reduces fatigue better than a few hours of intermittent, restless sleep.

4. DietYoga in its philosophy assumes only a plant-based diet, which is based on unprocessed, natural products from mother nature. Vegetarians and vegans eat foods at the high end of the food chain because plants get their values ​​directly from the earth and the sun.

Yoga philosophy on diet is contained in the saying: "We eat to live, we do not live to eat", which shows the importance of moderation and common sense in the diet. Yogis do not eat living entities, because one of the principles of yoga says not to kill either for your own benefit or for the benefit of others. The diet should be such as to cause as little damage as possible to the earth and the creatures living on it, because it is not food that is most important, but the lives of others.

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5. Meditation and positive thinkingThese two factors have a strong influence on the state of our mind and soul. Yoga is said to be the key to achieving peace and complete harmony. Meditation is about turning off the mind or slowing it down, while positive thinking is achieved by practicing concentration. It is we who should rule our mind, not the mind over us. Achieving such a state is one of the most important goals and principles of yoga.

Yoga - the effects of yoga

The effects and benefits of yoga are at least as many as there are asanas. The most important effects of yoga include:

  • elimination of pains in joints and bones
  • elimination of headaches
  • help in the treatment of depression
  • increasing the efficiency of muscles and tendons
  • increasing the range of joint mobility
  • making the body more flexible
  • cleansing the body of toxins
  • cardiovascular regeneration
  • regeneration of the nervous system
  • oxygenation of the body
  • acceleration of metabolic processes
  • skin firming
  • stress reduction
  • feeling better
  • improving the work of the heart
  • improvement of the respiratory system
  • reduction of ailments of the digestive system
  • to reduce ailmentscaused by menstruation
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Yoga - yoga practice: asanas

Asana literally means sitting. But everyone who has practiced hatha yoga knows that asanas are not about sitting idly on a mat, and that the most commonly practiced sitting positions are only a dozen. The purpose of performing asanas is to gain inner body and mental balance. The philosophy of doing asanas says that a body that is too tense must be relaxed, and that a body that is too relaxed must be tense.

Yoga - Asana Classification

The generally accepted classification of asanas is:

  1. Standing poses- these are the basic postures of yoga asanas. They are used to prepare for practice and warm up the body. Usually this is the top position and its modifications.
  2. Sitting postures- are the second basic postures in yoga, after standing postures. They help to set the body in the right position for meditation, e.g. Sukhasana - Turkish sit or Padmaasana - lotus position.
  3. Lying and relaxing postures- are divided into two groups: supine asanas and prone asanas. They are used not only for relaxation, but also for deep stretching of the relevant parts of the muscles. An example of a lying position is the dead body position (savasana).
  4. Torsion positions- help to remove various types of joint and muscle pains, especially those originating from the spine and hips. Torsion positions include all kinds of standing triangles and sitting positions.

The most popular inverted asanas are the candle, the cobra is for the backward-bent position, and the lotus is for the seated asanas.

  1. Torsion positions- help to remove various types of joint and muscle pains, especially those originating from the spine and hips. Torsion positions include all kinds of standing triangles and sitting positions.
  2. Positions with a forward bend- are perfect for calming down and de-stressing the body. They help with insomnia and regulate blood pressure. Examples of postures with a forward bend are Paścimotanaasana - buckle, Dvikonaasana - bend with hands behind back, and Padahastaasana - standing buckle.
  3. Backward bend positions- backward bend positions addenergy, fight depression, open the heart chakra and make the spine more flexible. An example of a position with a curved spine is Bhujangaasana or cobra.
  4. Asanas with a twist of the torso- are performed while standing or sitting down. They are used to improve digestion, heart rate, breathing and have a soothing effect on our internal organs, e.g. Ardhamatsyendrasana - corkscrew.
  5. Balance asanas- most often performed on one leg. They improve the stabilization of the body, the functioning of the deep muscles and lengthen the spine. These include tree position and ballerina position.
  6. Asanas in an inverted position- Asanas in an inverted position are postures with the head down. Thanks to this, our body becomes better supplied with blood, and the blood goes to places where it does not reach it in sufficient amounts on a daily basis. The most popular inverted asana is the candle and the head / shoulder stand.

Yoga - asana practice

There are many rules for performing asanas. The basic ones include:

  1. Slowness- each movement or position should be performed slowly and accurately with attention to your body, thoughts and breathing.
  2. Breathing- must go hand in hand with movement. Breathing in yoga is especially important, and each asana transition and movement has an ingrained system of inhalation and exhalation.
  3. Concentration- when we adopt the correct posture, we focus on the correctness of the asana, and then on its main point, the so-called chakra. For example: when we perform the opening position of the chest, we focus on the chest and relaxing that area.
  4. Saving energy- is about relaxing a specific part of the body and tightening those that are not part of the asana and are not its main focus.
  5. Awareness- is a combination of all the above-mentioned principles. Awareness means watching and feeling everything that happens to our body and mind as we practice yoga.

Other asana principles in hatha yoga and its practices include: the principle of elongation, the principle of breathing, the principle of relaxation, the principle of clear mind, the principle of rooting, the principle of connection, the principle of intention.

Important

Yoga with an instructor - the best solution for beginners

The first yoga class is best done with a professional instructor. The specialist will show you what to pay attention to and correct any mistakes. Thanks to this, you will adopt the right habits and exercise will be more effective.

People who suffer from back painshould consult a physician before exercising. Although yoga in most cases is beneficial for the spine and prevents pain, some, especially more advanced asanas, are not recommended for specific spine defects.

Find out more: Yoga: practice at home or with a teacher?

Yoga - asana technique

Asanas can be performed individually or by smoothly transitioning between different positions. In yoga, they are called sequences, and the most famous sequence is the sun salutation of moving from the top, chair, forward bend, plank, stick, head down dog, and back to the initial mountain position. There are many variants of greeting the sun and depending on the school and the instructor, we will learn sequences consisting of many different positions.

There are many asanas, and depending on the type of hatha yoga you choose, they will have slightly different course and modifications. The general classification of asanas is divided into several groups, which contain the main characteristics of the asana in their Sanskrit prefixes. Here is a list of the most popular asanas with belonging to the appropriate group:

1. "Down" items with the prefix Adho

  • Downward Dog (Adho Mukha Śvānāsana)
  • Handstand (Adho Mukha Vṛkṣāsana)

2. Half-length items with the prefix Ardha

  • Crescent Moon (Ardha Candrāsana)
  • Half-spine (Ardha Matsyendrāsana)
  • Half Ship (Ardha Navāsana)

3. Items called "one" and "single" with the prefix Eka

  • King of pigeons with one leg (Eka Pāda Rājakapotāsana)

4. "Twisted" and "rotated" entries with the Parivrtta prefix

  • Rotated triangle (Parivṛttatrikoṇāsana)
  • Rotated side angle (Parivṛttapārśvakoṇāsana)

5. "Recumbent" positions with the prefix Supta

  • Associated lying angle (Suptabaddhakoṇāsana)
  • Raising the leg while lying down (Suptapādāṅguṣṭhāsana)
  • Lying hero (Suptavīrāsana)

6. Up and up entries with the Urdhva

prefix
  • Bridge (Ūrdhvadhanurāsana)
  • Head-up dog (Ūrdhvamukhaśvānāsana)

7. "Seated" positions with the prefix Upavistha

  • Open triangle (Upaviṣṭakoṇāsana)

8. "Stretched" positions with the Utthita

prefix
  • Raising the hand to the foot (Utthitahastapādāṅguṣṭhāsana)
  • Lateral triangle stretched(Utthitapārśvakoṇāsana)
  • Stretched triangle (Utthitatrikoṇāsana)

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Worth knowing

Other frequently practiced positions are named after animals, objects, elements, or forces of nature, or body posture modifications that should be adopted. Here are some examples with names in Sanskrit:

  • Associated Angle (Baddha Koṇāsana)
  • Crane (Bakāsana)
  • Child (Bālāsana)
  • Kobra (Bhujaṅgāsana)
  • Stick (Daṇḍāsana)
  • Eagle (Garuḍāsana)
  • Plow (Halāsana)
  • Fish (Matsyāsana)
  • Lotos (Padmāsana)
  • Cricket (Śalabhāsana)
  • Candle (Sarvāṅgāsana)
  • Nieboszczyk (Śavāsana)
  • Mountain (Tāḍāsana)
  • Side plank (Vasiṣṭhāsana)
  • Tree (Vṛkṣāsana)
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Yoga - Pranayama: Breathing Cycle

Pranayama is a collection of breathing exercises designed to cleanse the body of toxins and regenerate the nervous system. Breathing control is synonymous not only with body control, but most of all with emotional control.

The breathing exercises are divided into three stages:

  1. deep breath (puraka)
  2. exhale (recaka)
  3. holding your breath after inhaling or exhaling (kumbhaka)

Pranayama is the most important goal of hatha yoga, right after the asanas. It should be performed four times a day, 80 breathing cycles each. The asanas in which pranayama can be practiced are the sage pose (siddhāsana), the hero position (vīrāsana), the lotus position (padmāsana), and the chained angle (baddha koṇāsana).

Yoga - meditations

Meditation is a very important part of yoga. We should pay special attention to it in hatha yoga, where meditation and asanas are complementary. Meditation teaches us to control our mind, relaxes us, relaxes us and allows us to concentrate better. It's better than taking a nap during the day!

Meditation is the seventh step on the way to Dharana - the art of concentration. Attaining the goal of this path gives us complete ecstasy, ie samadhi. At the beginning of the adventure with meditation, we should decide on a few minutes of practice, during which we will focus on one selected thing, e.g. our breathing. We should also meditate at a fixed time and place. Once we have chosen the appropriate meditation technique for ourselves, we can begin constant practice, leading to the harmony of the whole organism.

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Yoga - contraindications

Although yoga is one of the safest forms of activity, it does not mean that there are no contraindications for practicing it. Some serious spine diseases, pregnancy and menstruation require consultation with an experienced yoga instructor who will explain which positions are recommended and which should be avoided in the case of given ailments.

The most frequently mentioned contraindications include:

  • severe back pain of unknown causes
  • balance problems
  • advanced osteoporosis
  • first 2 days of menstruation
  • pregnancy

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