We are often asked questions about which book to start with studying the teachings of the Buddha, or how to structure information about yoga? What kind of literature to read to a person who embarks on the path of self-development and is only getting acquainted with various currents and directions in the world of self-improvement. Where to start studying yoga and Buddhism?
In fact, in our time there is a lot of literature, excellent books, in which important information is available that can help to better understand the issues voiced above. This article provides a brief overview of literature that would be relevant for beginners or for those who want to understand yoga and Buddhism in more detail.
However, before starting, I note that all beginners have different levels of development and perception, therefore, perhaps the books described in this article are not suitable for everyone. It's up to you to decide.
When describing books on yoga and Buddhism, there are two categories: for beginners(that is, for those who have only recently heard about yoga and Buddhism, little familiar with the terms), for more trained(for those who already know the initial terminology and are familiar with the materials from the first section).
Learn more about yoga philosophy.
FOR PREPARED. Yoga Sutras of Patanjali. Clarification. B.K.S.Iyengar
An accessible commentary on the ancient Indian treatise is the Yoga Sutras of Patanjali (which is considered the main primary source of Hatha Yoga). The book contains Sanskrit terms that are contained in the sutras and their dictionary definitions.
FOR PREPARED. Yoga Vasishtha
The plot revolves around a conversation between sage Vasishtha and prince Rama. Vasishtha's teachings concern all issues related to the inner knowledge of one's own nature, as well as the cycles of creation, maintenance and destruction of the world.
FOR PREPARED. Six systems of Indian philosophy. Max Muller.
The book provides information on the development of ancient Indian philosophy, starting from the period preceding the Upanishads, examines its history in the Buddhist and Vedic periods, basic philosophical teachings and general ideas. The book was translated into Russian in 1901, and since then it has been considered a fundamental work on Indian philosophy and religion.
Hatha Yoga to understand the structure of this trend.
FOR BEGINNERS. Hatha yoga pradipika. Swatmarama.
Ancient Hatha Yoga Text. Asanas, shatkarmas, pranayamas, mudras, bandhas and meditation techniques are described here. As well as the lifestyle of the adept, his nutrition, mistakes on the path of self-development and practical advice for easier mastering of yoga.
FOR BEGINNERS... The heart of yoga. Improving individual practice. Deshikachar.
The book describes all the elements of yoga: asanas, mindfulness breathing, meditation and philosophy. Describes how to build an individual practice. Much attention is paid to the explanation of the 8 steps of yoga according to Patanjali (yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi). The obstacles on the path of yoga and methods of overcoming them are described. Famous types of yoga such as jnana, bhakti, mantra, raja, karma, kriya, hatha, kundalini are analyzed. The book includes "Yoga Sutras" by Patanjali with translation and commentary by Desikachar. The appendices present 4 general hatha yoga complexes.
Learn More About Hatha Yoga Practice
FOR BEGINNERS. ABC of asanas. Club site
The book provides information about asanas, telling about the beneficial effects on a person. All asanas are grouped alphabetically. At the end of the book, as a supplement, several applications are designed in which asanas are grouped into blocks (standing, sitting, inverted, etc.), and a general complex for beginner yoga practitioners is presented.
FOR BEGINNERS. Clarification of Yoga (Yoga Deepika). B.K.S. Iyengar.
The most complete, illustrated encyclopedia, which makes it possible to study independently. The text contains more than 600 drawings, as well as unique descriptions of 200 yoga postures, 14 breathing techniques, bandhas and kriyas. The appendices contain a 300-week course of study, exercise programs for the treatment of various diseases, and a glossary of Sanskrit terms.
FOR BEGINNERS ANDPREPARED. Ancient Tantric Yoga and Kriya Techniques. Bihar school
A balanced guide (in three volumes) developed by the Bihar School of Yoga. It describes different directions of yoga - hatha yoga, bhakti yoga, jnana yoga and kriya yoga. A consistent system of yoga mastering is proposed. At the same time, special emphasis is placed on the practice and application of yoga in everyday life. The first volume, on the practices for beginners, is designed to progressively prepare the mind and body for the more advanced practices described in the second volume, and, ultimately, for the higher practices of kriya yoga, which constitute the content of the third volume. The ultimate goal is to gradually introduce the different techniques step by step.
Buddhism to understand the structure of this teaching.
FOR BEGINNERS. Guide to Buddhism. Illustrated Encyclopedia. E. Leontyeva.
An excellent guide for beginner practitioners who want to understand the various terms and concepts of the Buddha's Teachings. The book tells about the origin and worldview of Buddhism, describes the lifestyle of the followers of the Teaching, discusses the main issues about the three vehicles: Hinayana, Mahayana and Vajrayana: theoretical foundations of chariots, meditation at these stages, lifestyle and goals. From the book you will learn how Buddhism spread throughout the world, what the most important teachings were left by Buddha. Get an understanding of the law of cause and effect, karma and rebirth, the ego and its illusory nature. The encyclopedia contains over 400 illustrations and maps.
FOR BEGINNERS. "Buddhism" A.V. Kornienko
The book tells about the life and work of Siddhartha Gautama, about the Teachings of Buddha, about the history of the formation of Buddhism as one of the world religions. The description of the forms of Buddhism is given, the theory and practice of various schools are described. The sacred books of Buddhism, symbols and holidays are described.
FOR BEGINNERS. Sangharakshita "Buddha's Noble Eightfold Path"
A very detailed description of the fourth noble truth - the Buddha's teaching on the eightfold path. Each of the eight steps is clear and detailed.
FOR BEGINNERS. Buddhism for Beginners. Chodron Thubten.
In the form of questions and answers, there is a story about the basic principles and key ideas of Buddhism: what is Buddhism for, who was Buddha, what meditation gives, how to define karma and much more.
FOR PREPARED. The words of my incomparable Master. Patrul Rinpoche.
One of the best introductions to the basics of Tibetan Buddhism. It provides detailed guidance for using the methods by which the average person can transform their consciousness and embark on the path of Buddha. The first part of the book contains a series of reflections on the collapse of hopes and deep suffering in samsara, the whirlwind of existence generated by ignorance and deceiving emotions; and the immense value of human life, which creates a unique opportunity to attain Buddhahood. The second part explains the first steps on the path of the Vajrayana (Diamond Chariot), which possesses the effective methods of transforming consciousness that are the hallmark of Tibetan Buddhism.
Learn more about the practice of Buddha's teachings: meditation and retreats
FOR BEGINNERS How to meditate. Santier Khandro. Atisha: Advice from a Spiritual Friend.
The book is divided into two parts. The first part will be interesting for beginner practitioners. It addresses the issues of what the mind and meditation are, how to organize the practice of meditation, the types of meditations (meditations on the mind, analytical, visualization meditation). A glossary of terms used is also provided. The second part will be relevant for those who are already familiar with the basics of meditation. It contains a description of the life of the great master Atisha and several important texts. The instructions touch on the topics of transforming thoughts, working with the mind, turning unfavorable circumstances into help on the way. The value of these instructions is realized through their research and analysis in real practice.
FOR PREPARED. Medium Path Meditation Instructions. Khechen Trangu Rinpoche.
The middle path is one of the key Buddhist concepts, denoting the golden mean between the physical and spiritual world, between asceticism and pleasure, without going to extremes. This book examines the three fundamental conditions of Median Path meditation: compassion, enlightened thought (bodhichitta), wisdom (prajna). The nine stages of concentration of the mind are also explained, the obstacles in meditation and the corresponding antidotes are illuminated, and techniques for working with thoughts are given.
FOR PREPARED. The revelations of the Tibetan hermits
This is a collection of texts by the great masters of Vajrayana Buddhism on meditative practices in secluded retreat. From the book, you can get an idea of what a retreat is, what is its meaning and purpose, how the structure of retreat is determined, how to prepare for practice, maintain and restore motivation. How to choose a place and prepare for the start of a retreat, how to leave a retreat and take stock of its results. Explains the meaning of the blessing of the Guru (Teacher), the importance of dedication procedures and testing your meditations. From the book you will learn about the rules of eating during a retreat. You will also receive information on the importance of retreat for advancing on the path of self-improvement and other inspiring instructions from realized masters.
FOR PREPARED. Heart retreat tips
The book discusses the essential aspects of the retreat and how to create reasons for Awakening. The following questions are considered: what is a retreat, the main objectives of the retreat, the necessary motivation for the retreat. Instructions are given on analytical meditation, how to develop spiritual insights related to the correct service to a spiritual teacher, how to plan your daily practice, an example of a schedule for those who are not used to long sitting meditations, how to ensure the result from reciting mantras, what meditations can be done during breaks.
Important texts in the Buddha's teachings (sutras and primary sources)
FOR BEGINNERS. Jataki
Tales of Buddha's past existences. After reading the Jatakas, the understanding of ethics and morality becomes deeper. They describe the social structure very well. This helps to understand how relationships are built between children and parents, between the Teacher and students, between rulers and subjects.
FOR PREPARED. Lotus Sutra (Saddharmapundarika Sutra, another name for the Wonderful Dharma Lotus Flower Sutra).
A cycle of sermons delivered by Buddha Shakyamuni on Mount Gridhrakuta. The essence of the Sutra is that all living beings, even the most immoral, can gain enlightenment and escape suffering. How to achieve this, Buddha reveals through stories about his past lives: about the path to enlightenment, about his disciples and followers who seek happiness and wisdom - monks and ordinary people, kings and workers. Also, the text destroys the concept of nirvana (it is described as a moment that will end sooner or later), and predictions are given to all Buddha's disciples that they will all become Tathagattas in the future.
FOR PREPARED. Vimalakirti nirdesa sutra
The Vimalakirti nirdesa sutra is one of the oldest Mahayana sutras. Vimalakirti is a great Bodhisattva who lived as an ordinary layman. He had a home, a family, a job - just like ordinary people. But this is all just a manifestation of one of the skillful methods by which enlightened beings lead others to awakening. In the Sutra, we find the most profound descriptions of the philosophical topics of the Buddha's Teachings, amazing dialogues between the main disciples of the Buddha, as well as realized Bodhisattvas, deep and accessible explanations of the Buddha's teachings and clarification of important concepts that are encountered on the path of self-development.
FOR PREPARED. Bodhicharya Avatara (Bodhisattva Path). Shantideva
It is the most important classical text that reveals one of the highest spiritual ideals of humanity - the ideal of a Bodhisattva, a being who is fully dedicated to serving others and striving for this good goal to achieve full Enlightenment, the state of Buddha. The main theme in the text is the concept of Bodhicitta (a state of mind that directs us to Enlightenment for the benefit of all living beings), the types of Bodhicitta are described, various descriptions of such stages in practice as self-control, vigilance and patience, as well as diligence, meditation and wisdom are given.
Autobiographies of Yogis for Inspiration
FOR BEGINNERS. Great teachers of Tibet
This book contains the biographies of Marpa and Milarepa.
Marpa is a great yogi, a lay lama in all external manifestations who lived the life of a rich family man, towards the end of his life he became one of the most authoritative translators and teachers of Tibet.
Milarepa is a famous yogi practitioner. His path to enlightenment was not easy. In his youth, under pressure from his mother, Milarepa studied black magic and, with the help of sorcery, killed thirty-five people. Soon he regretted what he had done and began to look for a way to get rid of the accumulated negative karma. Following the advice of his first teacher, Milarepa went to see Marpe the translator. He was extremely strict with him, forced him to do hard work and flatly refused to give Buddhist initiations. After several years of severe ordeals, Marpa took Milarepa as his disciple and gave instructions on meditation. For twelve years Milarepa stubbornly practiced the teachings he received. Milarepa was the first person to achieve such a high level of comprehension in one lifetime, without any merit in previous births.
FOR BEGINNERS. Autobiography of a Yogi. Paramahansa Yogananda
The autobiography of Paramahansa Yogananda is a fascinating account of the individual's search for truth and a comprehensive introduction to the science and philosophy of yoga.
FOR PREPARED. Born from lotus
Biography of Padmasambhava (Guru Rinpoche). Padmasambhava was born from a lotus flower, which is why he got his name. Being, like Buddha Shakyamuni, a prince, Padmasambhava again, like Buddha, leaves the palace and becomes a hermit. During meditation in cemeteries and in inaccessible caves, he receives secret tantric empowerments from a dakini and becomes a great yogi and miracle worker.
FOR PREPARED. Famous Yoginis
This collection contains the biographies of women - emanations of various divine personalities (Yeshe Tsogel, Machig Labdron, Mandarava, Nangsa Obum, A-yu Khadro) who attained enlightenment through yoga practice.
FOR PREPARED. Consort of the Lotusborn
Biography Yeshe Tsogyal - the spiritual wife of Padmasambhava, the enlightened dakini. She is believed to have lived for about 250 years. Together with Guru Rinpoche, she spread the Buddha Dharma in Tibet.
You can find many of these books in electronic versions, including on our website in sections and, for some books, teachers of our club have written them down.
If you need editions of books, you can find them in the store, or on the website lavkara.ru
I hope that this information will help you understand the issues that were indicated at the beginning of the article. With deep devotion to Gurus, Buddhas and Bodhisattvas, for the benefit of all sentient beings.
Yoga is a teaching that has come down to us from time immemorial and is mentioned in the most ancient sources, a teaching whose echoes can be found in almost all religions, ritual practices and esoteric schools. After all, the homeland of yoga is the most ancient civilization of the Slavic-Aryans (Russ) on Earth - Arctida.
This civilization flourished many thousands of years ago on the mainland that connected America and Eurasia, and then, as a result of a global catastrophe, disappeared into the waters of the Arctic Ocean. Those inhabitants of Arctida who survived this catastrophe, and brought yoga to the ancient civilizations of Hittis, Pacifis, Atlantis, and from there yoga came to India and Egypt.
In the esoteric schools of the East, which existed secretly, this knowledge was passed on to subsequent generations, maintaining inviolability despite social, religious and other upheavals.
However, mystical knowledge will not always remain a secret with seven seals.
Anyone can do yoga. There are no age or any other restrictions here.
It is important to understand: 
! A yogi is not a gymnast, although he constantly works with his own body, takes care of its purity and keeps it in a vigorous healthy state.
A yogi is not a fakir, although he really, using his psychic reserves, knows how to control such functions of internal organs, which are considered involuntary, automatic. For example, the rhythmic activity of the heart and brain.
A yogi is not a psychic in the usual sense of the word; and although he may indeed have amazing abilities, he never strives for them for their own sake.
A yogi is not an ascetic. Today's yogi lives and improves among people, although the peculiarities of his training require frequent solitude (at least for 1-1.5 hours in his room) and rather strict restrictions (at first).
A yogi is not a fanatic. Although he deals with powerful forces that manifest through his body and psyche, the yogi is not attached to any religion, nothing infringes upon his freedom of conscience and does not encroach on his right to choose one religion or another.
Yoga, considered one of the six traditional systems of Indian philosophy, is recognized by all these philosophical systems as a general method and practical means of understanding the world.
Let's turn to the historical roots, to the origins of yoga teachings. The scientific tradition attributes the singling out of the teaching of yoga as an independent system to the legendary Indian sage Patanjali (II-I century BC).
Patanjali singled out yoga as an independent system based on the already existing knowledge and experience accumulated by practicing yogis. In his work "yoga sutra".
Patanjali expounds the philosophy and practice of that yoga, which is now recognized by most researchers as classical.
According to the tradition of the ancient sages, Patanjali does not claim authorship in the creation of the philosophical system of yoga. He only collects oral data that have come down to him, and comments on them in the spirit of a unified teaching. The philosophical terminology and interpretation of yoga practice given in the Yoga Sutra is also consistent with the authoritative texts of the Vedas and Upanishads.
In the original teachings of Patanjali, yoga is divided into eight parts:
1) pit - restrictions in relationships with people and with nature;
2) niyama - prescriptions of the way of life;
3) asana - a variety of postures and body positions;
4) pranayama - breathing exercises associated with a set of energy;
5) pratyahara - control and weakening of the flow of perception, mental relaxation;
6) dharana - concentration of thought;
7) dhyana - meditation, regulated stream of consciousness;
8) samadhi - an altered, ecstatic state of consciousness.
These eight steps or stages, called the eightfold path, constitute the classical yoga system. You can see that this teaching encompasses, as it were, three large strata, three seemingly independent directions of human development. Firstly, this is the ethical, moral sphere (yama and niyama), secondly, this is physical development, the improvement of the body (asana and pranayama) and, thirdly, this is the development of human mental powers (the next four steps).
Thus, the development of a person on the eightfold path is comprehensive, harmonious. This holistic system leads a person to achieve ideal health, because "health is a state of complete physical, spiritual and social well-being of a person, and not just the absence of diseases and physical disabilities."
If we imagine the eightfold path in the form of a ladder, then spiritual inner values - solid moral foundations, principles and norms of interpersonal relations - will serve as its foundation. From them, the path of individual development leads through the improvement of the physical body to the achievement of amazing abilities and special states of consciousness.
The last step of the eightfold path is SAMADHI, creative enlightenment, a special state of body and mind, when the boundaries that separate him from the big world in which he lives, when he feels and realizes himself undivided, one with all of humanity, with all nature, disappear before a person, the whole space.
Those who have experienced such a state at least once, even for a few seconds, describe it as the best, most significant moments of their lives. The founders of world religions and their followers, the great sages of the past, scientists, writers and poets experienced a state of ecstasy, trance. However, the number of such people is small, and besides, the state of samadhi manifested itself spontaneously, unexpectedly for themselves.
Yoga teaches the conscious attainment of the state of samadhi. Achieving samadhi is the pinnacle of the eightfold path, therefore, a person can be called a yogi in the full sense of the word only when he can confidently go into such an ecstatic state. Without this, he can only be considered a student of the science of yoga.
It would not be an exaggeration to say that the mastery of the state of samadhi by people contributes to the spiritual evolution of mankind, therefore, it is necessary to talk about yoga not only as a system of personal healing and self-improvement, but also as a system of human spiritual evolution.
The spread of yoga was associated with the separation of separate directions from the once unified system of yoga, focusing attention on any particular link of this teaching. At the same time, the student could choose one or another direction of personal self-improvement, depending on his individual characteristics and inclinations.
Among such private areas of yoga, the following can be noted:
- Hatha yoga, aimed mainly at developing the physical and physiological functions of the body, is usually associated with the four first steps of Patanjali;
- Raja Yoga, which considers the development of the higher mental functions of a person and encompasses the four subsequent stages of the eightfold path;
- karma yoga, associated with the harmonious development of social, social relations of the individual;
- bhakti yoga, associated with the improvement of a person in the emotional sphere, in love for one's neighbor, for nature, for God;
- jnani yoga, associated with the development of a person's thinking, expanding the boundaries and possibilities of his knowledge.
Less well known are such paths as Laya Yoga, Mantra Yoga, Tantra Yoga, and Tibetan Yoga (Respas Yoga, Lun-Gom-Pa Yoga).
In China and Japan, the practice of yoga mixed with Buddhist philosophy and spread in the form of Zen Buddhism.
Agni yoga had a significant influence in Russia; this teaching was discovered for Russia by Helena Roerich.
When people talk about yoga nowadays, they most often mean the section of hatha yoga related to physical exercise. According to yoga teachings, our body lives by positive and negative currents. If they are in balance, then we can talk about the health and harmony of the body. In the language of ancient symbolism, positive current is denoted by the word "Ha" (Sun), and negative - by the word "Tha" (Moon). From the merger of these two words we get the word "Hatha Yoga", the meaning of which symbolizes the unity of opposites, positive and negative poles or phenomena in life.
Physical exercises represent the "alphabet" of yoga, its necessary stage, because only through complete physical health and control over the activities of the body - can mental, spiritual and moral perfection be achieved.
The basis of physical exercises in yoga is ASANA - special positions of the body. According to legend, the god Shiva discovered and gave a person body postures designed to maintain health and achieve a higher level of consciousness. 8,400,000 asanas are mentioned in classical literature. Of these, only less than a hundred are used by yogis at the present time, and only two to three dozen of them are considered the most important and sufficient to guarantee full health for a lifetime.
Patanjali points out: "Asana is a way to sit pleasantly, steadily and without tension." This means that the practitioner should strive for complete self-control over the body when performing asanas, so that for a long time to be motionless in them and feel calm and comfortable.
Asanas are exercises involving slow, moderate movements and resting the body, combined with proper breathing and relaxation.
Asanas are predominantly static body postures; muscle tension and irritation of muscle nerves in these positions affects the central nervous system, and through it - on the work of the heart, circulatory and respiratory organs.
Asanas involve focusing attention on certain parts of the body, while mental effort is consistent with muscle activity.
Asanas require a special kind of breathing: full, rhythmic, controlled and slowed down.
Asanas have a preventive, therapeutic and psychotherapeutic effect. They affect the digestive, cardiovascular, respiratory, endocrine systems, the excretory system, the nervous system and the entire motor apparatus.
Asanas are classified, distinguishing among them postures for contemplation and meditation, inverted postures, postures of balance, etc.
One of the most important postures is Shavasana ("Dead Pose"), associated with complete relaxation of the body. It is both a physical and mental exercise with a complex technique. It is usually performed after a certain cycle of physical and mental exercise. For the correct execution of Shavasana, not only the ability to quickly achieve complete relaxation of the whole organism is needed, but also the ability to release negative emotions, mental fatigue, stress, worries, and worries. Physiologically, Shavasana is a complete sleep substitute.
Mastering asanas opens up the possibility of voluntary regulation of physiological processes in the body and helps to teach the direction of consciousness to one or another part of the body.
It is known that there is a correspondence between individual mental experiences and certain areas of the body, more precisely, special subjective sensations in these areas. Experiencing resentment or self-pity is associated with a nagging sensation in the chest; the situation of danger gives rise to an unpleasant, sucking sensation in the stomach; thinking is sometimes accompanied by tension and heaviness in the forehead. These sensations of the bodily zones in connection with mental experiences play a special role in yoga. They are studied practically as special centers of the human body, the so-called "CHAKRA". Certain symbolic images correspond to chakras, as well as syllables (mantras) that help in concentration on them.
Chakras are elements of a kind of "psychic anatomy" of a person. These are psychophysiological mechanisms that in most people are in an undeveloped, non-working state.
"Turning on" the chakras and mastering the work with them is provided in the process of yoga after mastering the necessary physical exercises and certain ethical standards.
Modern Western yoga researchers associate the activity of the chakras with the circulation of energy in the channels of acupuncture, in the energy meridians, and suggest the possibility of arbitrary regulation of this process. At the same time, they indicate, for example, the special role of the chakra located in the region of the heart. It is argued that each of the twelve petals of this chakra is involved in the work of redistributing energy in the body every day for two hours, and the chakra itself is like a clockwork mechanism that regulates vital energy.
The teaching of Chinese meridians is deeply related to the theory and practice of yoga. It explains a number of the physical elements of yoga.
So, the characteristic meditative sign "Jnani Mudra" is such a position of the fingers of the hand, when the end points of the meridians of the lungs and large intestine are closed by connecting the thumb and forefinger.
Although the practice of yoga is strictly individual, it contributes to the evolutionary development of not only individuals, but also entire groups. This is especially true now, when large masses of people strive for spiritual self-knowledge and self-improvement.
YOGA COMPLEXES FOR BEGINNERS. LIST OF BEST BOOKS ON YOGA AND MEDITATION.
Yoga Asanas: End or Means?
"Remember: the practices of hatha yoga, asana and pranayama are ultimately designed to develop the quality of human consciousness, and not just the qualities of the body and mind."
Swami Saraswati
A certain person comes to the first yoga class. He gets up on the mat, stretches, bends, strains and relaxes - for the first time he performs unusual gymnastic exercises, called "asanas" by the teacher. The practice ends: in the body - pleasant fatigue, in the mind - calmness and pacification. A certain person goes home. Yoga for him remains just an interesting and attractive variation of fitness. Headstand, lotus position, intricate balances and flexible body - perfecting asanas becomes the ultimate goal for the practitioner. Wrong ...
So what is there hatha yoga asanas? Why is physical self-improvement necessary? How and why should the body be cognized and tamed? Let's try to deal with this concept so that the practice of all novice yogis and yoginis becomes a little deeper and more conscious.
According to the classical approach to yoga known as the Eight-Part Yoga of Patanjali (II century BC), asana is a stable and comfortable sitting posture. Together with yama, niyama, pranayama, asana enters into the so-called outer branch of raja yoga. Raja Yoga, in turn, aims at controlling the mind through meditation, realizing the difference between reality and illusion, and achieving liberation.
That is, after mastering the vows of yama and niyama, asana helps a person prepare the body and, together with pranayama, take the first step towards deep meditative practices, in which he can comprehend his inner world and move up the steps of self-development up to samadhi. Therefore, in the yoga sutras of Patanjali, of the numerous asanas of hatha yoga, attention is paid only to meditative positions, such as padmasana and siddhasana.
The ancient text "Hatha Yoga Pradipika", written in the 15th century by Swami Swatmarama, presents asana as the first part of Hatha Yoga. In sloka 17 it is written that "by practicing asana, a person acquires stability of the body and mind, freedom from ailments, flexibility of the limbs and lightness of the body." Asana is seen here as a special position of the body that opens energy channels and psychic centers.
That is, during hatha yoga classes, the body is purified and control over it is gained by changing the flows of prana. Asana practice is presented as the most important part in hatha yoga, as building up control over the body ultimately allows one to gain control over the mind.
Despite the detailed description and detailed study of asanas, Swatvarama in sloka 67 reminds that "asanas and other enlightening means should be practiced in the hatha yoga system until the result is achieved in raja yoga." Thus, Hatha Yoga is a dynamic and preparatory basis for the culminating Raja Yoga.
Studying the primary sources, we see that hatha yoga and the improvement of asanas are considered not as an end in itself, not as a healing practice, but as a stage of self-improvement, which precedes a person's long journey into his inner world and a meaningful perception of reality. Asana practice allows you to experience three levels of self-development - external, which makes the body stronger, internal, allowing the mind to be stable, and finally, a deeper, strengthening and transforming human spirit.
External level. The physical aspect of the asana.
Modern man has separated the body from the mind, and threw the soul out of everyday life, forgetting that only the unity of this trinity provides him with health and the opportunity to develop. Hatha yoga allows you to return close attention to the body. During classes, a person understands that health cannot be bought or gained by drinking pills - it is earned by sweat, work, respect and discipline. Health through the practice of asanas appears in a new light - not as a finished result, but as a constant and continuous process.
Interest in asanas for the sake of health, keeping fit and developing flexibility are age-old reasons to do yoga. But this beneficial effect is not limited only to the anatomical and external effects. A strong body is only a worthy foundation for yoga, but not the end of the path. Health in yoga is seen as an opportunity to freely engage in spiritual search. The body appears as a tool and resource that we have been provided with on the way to achieving inner freedom. After all, until a person has gained health, his consciousness will be doomed to be in the power of the body, and thus, he will not be able to develop and calm the mind. Buddha said: "In an untamed body there is an untamed mind, power over the body gives power over the mind."
However, taming the body is not an easy task. While practicing asanas and strengthening the body, a person inevitably faces pain. It is not yoga itself that causes pain. Pain is always present in the body, it is simply hidden. A person exists for years, practically unaware of the body. When classes begin, painful sensations immediately float to the surface. The atrophied muscles that we are trying to develop suddenly begin to loudly declare themselves. It is important to understand that in yoga, pain is the teacher. Asanas help develop tolerance in body and mind so that we can more easily endure stress in life. Backbends build courage and resilience, balance builds patience, stretches develop flexibility, twists and inverted asanas teach you to look at the world from a different angle.
At the external level of development, knowledge is obtained through the practice of asanas only in struggle, patience and discipline. Overcoming pain, the ability to find comfort in discomfort, to move through tension brings a person closer to the spiritual meaning of yoga - gaining inner freedom through suffering. Through the practice of asanas and overcoming pain, the light of self-knowledge is seen.
Inner level. Asana as a lever to transform the mind.
In today's world, a person uses his body in such a way that he ceases to feel it. Moving from bed to car, to table, again to car and bed, he ceases to perceive the body consciously. Hatha yoga teaches to endow our movements with intelligence, turning them into action. During the performance of asanas, we develop acute sensitivity, we learn to find a fine line between egoistic impulses and the real capabilities of the body.
Each cell during the lesson seems to become tangible. Inner vision gradually develops, which is different from ordinary observation with the eyes. For example, bending in Pashchimottanasana, a person not only sees the knees and tries to reach them with his forehead, he feels the tension of the smallest muscles in the legs, arms and back. By carefully monitoring the work in the asana, the yogi has the opportunity to observe not through visual perception, but through awareness, the connection of the intellect to the understanding of his own flesh.
Only the presence of intelligence and sensitivity during the performance of the asana allows the body to develop. After all, as soon as the invisible contact of the mind and body is lost, the asana becomes lifeless, lethargic and the stream of awareness goes out.
The development of mindfulness in asana is not just concentration and sharpness of observation of the hands and feet, it is, first of all, the desire for a harmonious interaction of body and mind. Mindfulness in asana is a state when the concepts of object and subject disappear, and action and inner silence go hand in hand. Only when the body is conscious of inner silence from the forearms to the toes, from the thighs to the soles of the feet, from the base of the spine to the crown of the head, does the mind become passive and learn to relax. The state of alert rest in the asana stops and transforms the mind, transforming yoga from a physical to a spiritual practice. Freedom of the body gives rise to a natural evolutionary transition to freedom of the mind, and then to the highest liberation of the spirit.
It is through the development of awareness in asana, through the ability to stop the whirlwind of thoughts and emotions, that we prepare the body for meditation and self-contemplation. In one of the video lectures, Andrei Verba says: “Asanas are necessary for a person to prepare the body for inner self-knowledge. With asanas, we loosen the joints, strengthen the muscles, and thus prepare ourselves to sit in a stable position and sit for at least an hour with our eyes closed. " The development of mindfulness based on the body serves as an anchor for concentration: during meditation practice, to stop an agitated and restless mind haunted by memories, judgments and fantasies, we can always turn to physical experience and shift our attention to body sensations and breathing, returning to the present moment. Through the practice of asanas, we develop the ability to redirect attention, plunge into ourselves and be one hundred percent in the feeling of "here and now."
Deep level. Asana as a stage of spiritual development.
Persistent practice of asanas and pranayama allows us to approach the deepest level of yoga, when the understanding comes that the development of the material shell is not an end in itself. The body must be cognized and pacified not for the sake of pleasure and narcissism. Achieving calmness in every joint, in every muscle is necessary only in order to get closer to the liberation of the soul from the fetters of materiality. When we are able to be aware of our body and control our mind, it is finally possible to turn to the inner world. Through the practice of asanas, we gradually approach from the periphery to the center, from the surface of the body to the level of the heart. At a deep level, a person works out asanas not out of selfish motives: for the sake of health, beauty or acuteness of sensations, but for the sake of achieving the Self and closeness to the divine essence. Undergoing suffering in asana and resistance of the Ego, we grow spiritually, develop consciousness from simple to complex, evolve, thereby harmonizing the body with nature and express deep devotion to God. Mindful work with the body helps us to gradually move from the gross bodily level to the mental and spiritual, gradually comprehending our original "I". As the famous yoga teacher BKS Iyengar said: “To realize the divine existential purpose is possible only with the help of the embodied instrument of the Soul - a mortal body of flesh and blood”.
Watch a short video on why it makes sense for everyone to do yoga:
Don't have time for yoga right now? A lot of things have piled on you and you can say that some gray streak of Life has come? A crisis? Attention! That is why you should do the practice NOW! 99% chance - that this will lead to the solution of many (and possibly all) of your "problems"! How is this possible? Watch this video carefully:
And here is a detailed video that explains well what yoga is all about:
Also, before starting classes, study this information:
ATTENTION! IT IS NECESSARY TO KNOW AND OBSERVE EVERYONE who is engaged in Self-Cognition, Yoga, the development of superpowers, follows the path of personal Evolution and Spiritual Development! The principles of self-control, ethics and morality for those engaged in Self-Knowledge and Development:
YOGA IN ESSENCE. A selection of materials "Everything a yoga practitioner needs to know in order to have a deep understanding of yoga and achieve maximum results in his self-knowledge and bring maximum benefit to others":
Mantra OM - THE KEY TO CLEANSING, JOY AND ENLIGHTENMENT.
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I first saw a "real" yogi when I was in India. This is a person who walked the path of spiritual development and comprehension of the truth. Then I was struck by the very sight of the Teacher - a real ascetic, detached from vanity and who seemed to know the essence of human life. I was also surprised at how easily he made absolutely incredible movements with his body. He reminded me of a wizard who obeys fire, water and wind. He was 70–75 years old, although at first glance no more than 50, - with such a young look he looked at the disciples who had come to him. Then it seemed to me that yoga is a world for the elect, to whom it was given as sent down from above. But the teacher himself answered my doubt: “Look closely and you will see. Breathe in and breathe out. Seek and you will find. "
When I looked closely, I saw: the practice of yoga gives a person such a supply of vitality that he manages to either avoid many problems, or leave them behind him. And, of course, it strengthens health - both spiritual and physical. There is a special joy in the burst of energy, and it seems that you are getting younger. “Exercise - the years will be your slaves,” says the wise saying. Yoga has given me and my loved ones this very power.
But in order to say so about yourself, you had to learn how to breathe in and out, and not only having mastered the entire system of breathing rules, but also having learned a harmonious lifestyle. When embarking on Eastern practice, whatever they may be, it is important not to forget its purpose: a person is called to life in harmony and unity - with himself, people, the world. The physical (material) body, the bearer of our diseases, and the subtle (spiritual), the culprit, are often imbalanced. Our task is to bring them into harmonious unity. Yoga teaches this.
My first steps in the world of yoga seemed awkward to me at first. Not everything worked out for me, as the gurus showed me. And here I must thank my friend from India, whom I met many years after I traveled to this country. He is a real yogi who has become an assistant for me in mastering the art of breathing.
At such moments, you are convinced that the path will be mastered by the one walking and the hopeful will fall to the source. Mistakes and obstacles are surmountable if you are determined to go. I am sure that you will succeed too.
I wrote this book for those who have just decided to start yoga classes and do not have the opportunity to receive the necessary advice from the Teacher. Everything that I have selected for you will not cause serious difficulties, although at first you will think: "This is difficult!" The exercises are selected in such a way that you can do them in combination or selectively. They are good both together and separately. The main thing is not to be intimidated and proceed to very important and very necessary exercises for us, so that later we can say to ourselves: “It's great that I decided on this! The calmness in my soul and the health of my body were worth it! "
Whenever a beginner comes who does not really know anything about yoga, but only heard about its existence, I tell you what yoga is, when it arose and what is its meaning.
They often tell me: “Well, these are all grandmother's tales. Now the world is different, and people are not what they were even a hundred years ago. " I cannot but agree: this is true. But I will also object: the others are the same. Man has forgotten his heavenly origins and is mired in suffering. Let's remember them, and then, perhaps, the world will turn its different colors. Without knowing where yoga came from, you will not understand the essence of the exercises. Mechanical repetition will not give the same effect as if you were able to turn on your consciousness and put under its control what you are doing.
So, my friends, let's begin, as the Russians used to say in the old days, to dance from the stove.
Translated from Sanskrit, yoga means "union", "union". This ancient practice is aimed at improving the awareness of a person, as a result of which the most intimate secrets of the world are revealed to him. Eastern systems, now widely used as healing ones, are based on the idea of getting closer to the cosmic whole. All units of the universe are not random, and they are all woven into a single fabric. It is important for a person to realize his "entwinement". The lower components - bodily - are only an instrument that allows, with proper mastery of them, to tune the rhythm and coherence of the higher principles - spiritual. "Dense" body - the material basis of our being - and "subtle" nature, which cannot be measured by any physical instruments, mind and intuition - everything should develop harmoniously. This opens up prospects not only for recovery, but also for unlimited improvement, which is perceived as a person's recovery.
Although enlightenment, purification of consciousness and a conscious attitude to all exercises performed are very important in yoga, it helps to get rid of the ballast of our time - excessive rationalism. The latter, like a shell, fetters a person, depriving him of the joy of work, family relationships, communication. Quite a few people have confessed to me that they are literally crushed, that they have no strength, and it takes colossal efforts to achieve new goals. One day a wealthy man came; he was not even 30, although he looked older than his years. Oleg (that is his name) had a dull look. He complained that he had lost the energy with which he once started his small business. Unjustified fear forced Oleg to literally paint on the little things both the conduct of the business and his personal life. And the further, the more faded his feelings became, and his thoughts became akin to numbers. “It became difficult for me to think about something other than numbers,” Oleg admitted. Yoga taught him freedom, and the rationality that so oppressed Oleg's spirit disappeared.
I understood long ago: yoga now is one of the ways of a successful person. It is as modern as it is ancient. To all the skeptical remarks that a city dweller is “cut off” from the yoga tradition by the civilization itself, I answer: “Try it! Check if the gap is that big. " I am sure that you should not succumb to rationalism, as soon as your world is filled with "air", you will breathe a full sigh. And there is an oasis in the desert. Look closely and you will see. Go and you will come. Among my students who have been and are doing yoga is Vitaly. He is a typical fidget. I'm ready to do a hundred things at once. Yoga taught him concentration and meditation. It cannot be said that on the second day he woke up as a different person. Of course, this did not happen. But now he is able to act in such a way as not to be consumed by vanity.
"Yoga is for everyone!" - this is not an exaggeration. My experience shows that everyone who comes and comprehends the essence and practice of yoga, acquire a harmony that cannot be bought for any money.
As a teaching, yoga took shape thousands of years ago. Then it was really the knowledge of the elect. It passed from Teacher to Disciple, and not every mortal was able to comprehend it. But by the beginning of our era, treatises appeared, which accurately set out the meaning of yoga, the means that help the yogin achieve his goal, and what he needs to overcome on this path. From an oral yoga it has evolved into knowledge stored as a text. Among the fundamental components of yoga, already in that era were called:
observance of moral principles,
self-improvement through self-discipline,
the ability to occupy a certain position of the body in space,
control over breathing and the ability to influence the flow of energy in the body, mastery of feelings and emotions,
concentration and meditation skills,
merging with the highest spiritual principle.
In a sense, yoga is a discipline of the spirit, a way to achieve enlightenment and awareness, as well as self-restraint as a necessary element on the path to reuniting with the divine principle.
Adhering to this practice, people, taking a certain position of the body in space and tuning their minds to meditation, strive for cosmic unity, union. If a person can achieve this, he is called a yogi. One who tries and tries to attain such integrity is a disciple who has chosen the difficult path to perfection and liberation.
Self-education involves going through eight stages, similar to the eightfold Buddhist path.
1. Self-control. Adhere to basic moral principles: nonviolence, truthfulness, refraining from stealing, chastity, and rejection of greed.
2. Self-restraint. Constantly follow the rules: purity, contentment, asceticism, the study of traditions, devotion to God.
3. Body position. Taking certain poses, training in them. The most famous is the lotus position, where each of the legs is placed on the opposite thigh.
4. Control over breathing. The ability to hold your breath, inhale and exhale in a special rhythm.
5. Distraction from oneself. The sense organs gradually cease to respond to external stimuli, thereby a person is able to plunge into contemplation and achieve enlightenment.
6. Concentration of the mind. This is fixation on one object, so as not to be distracted by others, and then deepening.
7. Meditation. The state when the mind is captured by the object of concentration.
8. Deep meditation. In this state, the personality completely dissolves.
Several yoga schools are known. Including: "royal", yoga of mantras (magic syllables and phrases are continuously repeated in it, serving as a means of achieving detachment); hatha yoga (practice of special exercises and body positions); yoga of dissipation of consciousness.
I will not tell you in detail and in detail about the royal yoga. The time will come, and if you consider that the experience of detachment and distraction is necessary for you, you can make a trip to India and there you will discover new landmarks.
I would like to talk about what can make up your daily practice and help you cope with life's difficulties, improve your well-being. Therefore, I will focus on hatha yoga.
Hatha yoga teaches you to control the movement of energy and the exchange of its currents. It is in hatha yoga that numerous mudras (hand gestures), asanas (body positions), bandhas (protective exercises that prevent damage to the body and limit the flow of energy), and the practice of pranayama (breathing exercises) have been developed.
Everything served as a means of gaining immobility, purifying consciousness and correcting the will. Thus, the yogi became a pure spirit. So, one of the provisions suggested concentration on the "lotus of the heart", leading to the experience of pure light. This "flower" has eight petals and is located between the belly and chest. It is turned downward with a whisk; the yogi, holding his breath and concentrating on it, should turn the crown of the lotus up.
Through the spinal column of a person passes the main axis of the whole body - sushumna, in various places of which there are centers of psychic energy, chakras. From Sanskrit they can be translated as "wheels", "circles". In tradition, they are spoken of as lotuses, each of which has its own petal. Chakra is the starting point for many energy channels through which energy flows. You need to imagine them in order to control the passage of energy through the body and not harm yourself. After reading about this below, take a closer look at yourself and imagine where these chakras are located so that you can control the passage of energy, often expressed in a surge of heat, the appearance of heat.
Usually they speak of seven chakras, although it would be more correct to single out six and to think about the last lotus as one that transcends the individual principle. The six first chakras are:
1. Muladhara. It is located in the lower part of the spinal column, between the anus and the reproductive organs (this is the coccygeal plexus). Muladhara is a red lotus with four petals. From here begins the rise of energy. This chakra corresponds to matter, the element of the earth. It is associated with inertia and sense of smell. In physical terms, this is the anus, the nasal openings.
2. Svadhisthana. Located in the center of the genitals and abdomen. It is a six-petaled scarlet lotus. Chakra is associated with water, taste. Physically, taste sensations, as well as blood and other fluids, correlate with chakra. This center governs the lower levels.
3. Manipura. Translated from Sanskrit, the word means "city of precious stones." The chakra is located in the lumbar region at the level of the navel. It is a blue lotus with ten petals. Chakra is associated with fire (hence vision) and the sun. It physically affects color, shape, warmth. This chakra controls the will.
4. Anahata. The word means "sound, not produced, but audible." Located in the region of the heart. It is a lotus with twelve golden petals. Chakra is associated with air, which means touch. At the level of the organic body, it corresponds to the skin. Regulates human emotions.
5. Vishuddha. From sankrit it is "purity", "purification". The chakra is located in the throat area. It is a lotus with sixteen smoky purple petals. Her element is ether. As follows from the manifestation of the primary elements in the dense body, hearing and sounds are associated with this chakra. Chakra corresponds to the creative spirit.
6. Ajna. The word means "order", "leadership". It is located between the eyes, in the place of the so-called "third eye". It is a white lotus with two petals. This center is a repository of cognitive abilities, the focus of inner vision, insight. From it begins the exit to the higher, beyond the limits of the primary elements.
The seventh center is the Sahasrara Chakra. It is located in the upper part of the head - at the crown of the head. It is a lotus with a thousand petals. This chakra no longer has anything to do with the bodily plane. This is an exit to the transcendental (beyond our borders), to the higher spiritual realm - on the other side of limited individuality and reality.
It is difficult to master yoga for real, if you do not know and understand how energy unfolds in a person. According to ancient ideas, there is tension between the lower and higher chakras - the negative and positive pole, respectively. At the negative pole, the kundalini froze, in translation from Sanskrit this word means "curled up in a ring." She waits for a moment to begin deployment, going up the chakras - to the cosmic beginning. When this energy reaches chakra by chakra, not only the physical, but also the subtle body awakens, and after that the stages of self-knowledge of a person change and there comes a way out of the personal "I".
The yogi acquires the ability to penetrate into the essence of phenomena, to foresee events, to “read” the thoughts of people. The highest state is enlightenment, the ultimate goal of yoga, its spiritual goal.
Ideally, the awakening of the kundalini, as I said, causes a surge of warmth. It is truly a fiery entity. Therefore, while practicing yoga, watch the reaction of your body - the flow of energy.
Having noted the spiritual foundations of yoga, without which this practice will be meaningless, devastated, let us dwell on the components of hatha yoga.
As we have already said, these are primarily asanas - special postures that a person takes. Start with them. First of all, they should be rehearsed as if you were an artist who needs to bring certain movements to automatism. Thus, K. Reeves, the leading actor in the film "The Matrix", said that he had to memorize two dozen consecutive hand positions in order to reproduce the episode of Neo's struggle with the forces of the Matrix in the film. When the actor said this, his brain involuntarily sent a signal to show the movements - and at the pace that the director required. The only thing that will distinguish you in this case is that you are not a mime, not a copycat. You are on the path of healing, recovery, enlightenment. For you, this is not a momentary practice that you need to safely forget after a certain period of time. This will become a bridge to the daily way of being.
Asana practice is not the same as gymnastics or acrobatics, although some are not always easy to do. The predominant part of postures in hatha yoga is static, and although they do not pursue the goal of developing muscles, it still turns out to be a power muscular action. This is combined with the practice of holding the breath, which should enhance the heat effect of passing the kundalini. In addition to the forceful action, the role of stretching the muscles, gaining their maximum elasticity, is great. At the same time, the yogi achieves perfection, not striving to overcome pain or unbearable heaviness. Success comes from repetition and sequence of actions that are done slowly and calmly.
Let's take a closer look at asanas and breathing exercises so that you can use them in combination to strengthen your physical and mental health.
A special place is given in yoga systems, whatever they are, asanas. These positions of bodies, known from ancient times (translated from Sanskrit, the word means "pose"), were associated with the practice of detachment, purification and comprehension of harmony. They were aimed at gaining "serenity" so that the consciousness would not be burdened with bodily problems, but could be distracted from them.
Anna Sergeevna was among my visitors. A year later, she became so imbued with the meaning of yoga that she left for India and lived there for six months. If she knew that this would happen in her life. But at first the asanas seemed to her to be something completely superfluous. “You will show how to find harmony,” complained Anna Sergeevna. - And then all the asanas and asanas. Are they really that important? " Three months after she arrived in India, I received a letter from Anna. She thanked me: “Thank you for learning the very basics. If I was immediately imbued with everything that you tell me, I would not waste precious time. In India I can now comprehend more complex levels of yoga. And I understand that if these positions of the body had not been known to me, I would not have understood anything and would not have acquired anything ”. She just wrote: "did not acquire." I did not immediately understand this word, but then they explained to me that it was an old Russian expression, meaning a spiritual attitude towards the higher, the divine. How beautiful it turned out for Anna Sergeevna - "got it"! And she had to say so about asanas. I did not expect this kind of comparison and contrast.
Each of the asanas is imitation, signifying the rejection of a purely human nature and a repetition of the original divine movement. That is why they must be performed as accurately as possible. The asana is fixed, and in this “frozen” state a person overcomes both time and space.
A true yogi learns not to succumb to anxiety. It resembles a sacred plant or animal in which the spark of the creative spirit lives. In this position, a person echoes the rhythm of not the surrounding life, but that cosmic one that is captured only by the subtle body. Consciousness stops scattering, it concentrates on one point, as if focusing. This is a real rejection - from the movement of the physical and mental - in order to achieve a reconciling and all-uniting peace.
This is also achieved at the physical level itself. Asanas cause muscle tension, affect the work of internal organs, skeleton and spine. Thanks to them, you can control the activity of the nervous system. All of this together redirects energy within a person, providing a healing and regenerating effect. A person begins to feel younger, calmer, more peaceful.
We have almost lost the habit of peace and quiet. We lost ourselves and our minds, surrendering to the flow of life waves. As one of my students compared: “Like a raft, it throws us along a rapidly rushing river, and in front of us is a waterfall and an imminent collapse. But if only to a quiet pier! " You need to stop, catch on and freeze. We need to learn to control the mind ("flow") and relaxation ("jetty").
I will only mention the most important asanas. I will start with the principled ones, without which yoga is inconceivable or even meaningless. First of all, I will tell you about the essence, the symbolism of this asana, and then I will give the technique of its execution and direction.
"Lotus"
The lotus is a sacred flower among many peoples. In my homeland, in China, is it a sign of openness to the world or to the world ??? purity and fertility. He also acts as a symbol of wisdom and higher spiritual insight. In India, the meanings of creative power and prosperity are associated with it. The lotus indicates the passage of the path, the restoration of a person and the rapprochement with the spirit that creates the world. Therefore, the flower serves as a sign of peace, wholeness and absolute unity. It is also a symbol of a perfect, developed, clarified consciousness. Unfortunately, most of my Russian acquaintances and friends have not seen this beautiful flower that has captured the imagination of people. Those who have observed it agree that it is amazingly beautiful and literally delights in the purity of its petals. When I look at the lotus, it seems as if I see the first days of creation: the world opens up before my eyes; the universe arises from the cosmic waters. From such a majestic picture, the mind is carried away into enlightened silence - to the core of the lotus and the focus of the world. I was told the myth of Vishnu, an Indian deity who gives birth to a giant lotus from his body. With the growth of the divine flower, the visible world appears.
The snow-white lotus majestically floats above the dark waters, our mind should also remain unclouded, detached from the bustle, mood swings, and physical ailments. A person can live without plunging into what pulls him down.
Rice. 1. Lotus position
The Lotus position in yoga practice is the most important. The symmetrical position that a person takes allows him to correctly distribute prana, to maintain the harmony of beginnings in himself. This is a pose for real contemplation.
You need to sit on the floor. The legs are extended. Keep your torso straight. The spine is the vertical axis, from earth to sky. Hands on your knees. Then bend your left leg at the knee and turn it with the sole upward and place it on the thigh of your right leg at the groin. You need to touch with the back of the foot. Next, bend your right leg at the knee, place your right foot on the thigh of your left leg in the groin area (with the back of the instep). Both knees are flat on the floor.
It is important here not to commit violence against yourself. Match the lotus gradually. Only when you accept the desired position with ease will you be on target. Then the effect of breathing exercises and rhythmic breathing will also increase significantly. This will allow you to stock up on creative energy, you will feel its surge in your body. If your consciousness is directed towards enlightenment, then you will be able to restrain the energy that overwhelms you, and it will be spent for the benefit of yourself (a barrier to ailments, bad thoughts and deeds) and everyone around you.
Fate brought me together with Andrei Petrovich. At first he surprised me with incredible arrogance and irritability. Both his subordinates and relatives suffered from this. His wife persuaded him to go do yoga. After a while, he became a different person. Andrei Petrovich said then: "I thought to be higher is to suppress, but now I know: the height is in the heart."
"Diamond"
The mystical stone, in which cosmic power is concentrated, remains among different peoples a symbol of firmness, strength and eternity. The position of the body, in which the crystal is imitated, allows you to take an optimal position in space before meditation. Breathing exercises are most often practiced in this position.
This position suggests that the body becomes diamond-like in strength. But the diamond is associated in India with lightning, and therefore it is also the power of heavenly fire, which is subject to earthly. Just as a wonderful stone is formed from graphite, as if containing the very essence of light, so the dense human body helps the energy to be distributed and go beyond the physical shell, reaching merging with cosmic force. With this posture, you maintain correct posture, which also contributes to an overall improvement in your well-being.
Here is an introductory snippet of the book.
Only part of the text is open for free reading (restriction of the copyright holder). If you liked the book, the full text can be obtained on the website of our partner.
Adolescence ... So rebellious, so rebellious. The body of a teenager in the process of hormonal changes is often in an emotional imbalance, which results in conflicts with parents, teachers, peers, and, most importantly, in internal conflicts with oneself. Little girls and boys are about to turn into handsome guys and beautiful girls. Their skeleton, posture are formed, secondary sexual characteristics can no longer be hidden. Teenagers are actively looking for themselves, learn to interact with the world around them, which is not always friendly, acquire complexes, and assert themselves. In this difficult transitional period, I want to help my grown child find himself in the turbulent stream of adult life that has befallen him. Yoga can be one of the most effective tools in solving many of the complexities of adolescence. After all, who, no matter how yoga, is best able to cope with the alignment of the psychoemotional state and the normalization of the physiological functions of the body?
It will help your teenager to have a sober mind, become more aware, tolerant, more responsible. Such a section of yoga as yoga-balance teaches balance not only physical, but also psychological, maximum concentration of attention and self-discipline.
Also, by normalizing metabolic processes, many yoga asanas thereby help to establish and skin and fat metabolism, the imbalance of which is often a serious cause for upset in adolescence, manifested in various kinds of unaesthetic skin rashes. In addition, adolescence with a load of tasks and complexes that has piled on a grown-up young man or girl is a period of increased risks for the development of scoliosis and other disorders of the musculoskeletal system. Moreover, most yoga asanas are aimed at developing the flexibility of the spine and the formation of correct posture.
Is also the development of flexibility and stretching. In adolescence, when the musculoskeletal system is still in the stage of formation, this is much easier to do than later in adulthood. After all, it is not in vain for artistic gymnastics, the ballet of children is given at an early age. During adolescence, a flexible, stretched body is of great importance in the formation of self-esteem, especially for girls. Knowing how to control their body, possessing good stretching, adolescents move more gracefully, they are more confident in themselves, have recognition among their peers and are generally more successful. By developing body flexibility with the help of yoga, a teenager gets a more flexible mind, learns to respond appropriately and find a way out of various life situations.
Among the often there are fears: are the power elements of yoga dangerous for a teenager who has not yet fully formed the musculoskeletal system? After all, various kinds of inverted postures, balances on the head, arms - this is a serious work with the weight of your own body, which exerts a considerable load on the spine. In this regard, one can rely on the recommendations of Soviet sports medicine, which recommends avoiding exercises with weights for the age of 12-16 years and building a teenager's training on exercises with his own weight. Here is your answer. Yoga for the most part works with your own weight. So there is and cannot be any concern about its negative impact on the formation of the adolescent's musculoskeletal system, unless, of course, there are direct contraindications due to the peculiarities of your child's health.
Another stereotype among parents is to impose on their child. Allegedly, such dynamic, and sometimes extreme practices such as karate, sambo, rock climbing, football, etc. help to "knock out the crap", "drive away arrogance", "let off steam." Yoga, on the other hand, causes fear for its static nature. Some parents simply worry that yoga will be too boring for their teenager. However, those who have never given their child a chance to try the magical effects of yoga training on themselves say so. Contrary to popular belief about the static and low effectiveness of yoga for physical development, this practice makes almost all muscle groups work actively, while having a calming effect on the mind. A healthy, balanced and physically developed child without fears and complexes, with a keen perception of reality and at the same time capable of self-control: isn't this the dream of any parent? As for the static nature of yoga, you can always choose its dynamic section for practice.
Therefore, dear parents, if you really want to help your child get through the transitional age most comfortably and protect yourself from stress and shocks, offer your teenager yoga .. Quite unexpectedly, you can find in it the key to adjusting the physical and emotional qualities of your child and faithful assistant in the formation of a harmonious, disciplined and successful person.
Yoga is one of the most ancient spiritual and physical practices, closely related to Buddhism and Hinduism. Representatives of the eastern andWestern world have found this practice to benefit their mind and body for many centuries, and every day the popularity of classes on the planet is only growing.
“New book on yoga. Step-by-step guide "
G. Rabinovich, L. Lydell, N. Rabinovich
One of the most famous yoga publications in the world. The Step-by-Step Guide is great for beginners. The book talks about the basics of yoga and related religious teachings. Much attention is paid to asanas (yoga postures) and the peculiarities of their implementation.
In the book, everything is laid out "on the shelves": any reader will understand information about the frequency of classes, their time, features and order of poses. The manual has special sections for pregnant women and the elderly.
Anatomy of Hatha Yoga
David Coulter
class = "img-responsive"> The book tells about Hatha Yoga - the most famous trend in the West. The popularity of the offshoot is due to its simplicity and versatility.
In hatha yoga, each exercise focuses on certain organs and parts of the body. Therefore, the book will help you choose a set of asanas that are necessary and most useful for a particular person.
"2100 asanas: all yoga in one book"
Daniel Lasserda
class = "img-responsive"> Once you've learned the basic asanas, you can move on to more complex branches. The book "2100 Asanas: All Yoga in One Book" opens up new horizons for the reader and tells about the order of performing complex and unusual asanas. If a beginner can cope with the "lotus position", then the headstand is the lot of more experienced yogis.
The book offers a huge selection of exercises for specific organs or body parts.
The guide will help you avoid common mistakes. This is especially important for traumatic postures that need to be performed only by a trained person.
"Yoga for Office Workers"
Tatiana Gromakovskaya
class = "img-responsive"> The book is addressed to people interested in the practical benefits of yoga and the rapid achievement of goals.
The author took into account that not all practitioners are interested in Buddhism and Hinduism. The manual does not cover the religious aspects of the teaching, but presents only the exercises and their descriptions. The asanas offered in the book are quite simple and will suit even a beginner "yogi". To perform them correctly, you do not need to be flexible and resilient person. But the simplicity of the exercise does not diminish its effectiveness.
“Healing yoga. 50 best breathing exercises and asanas "
Tatiana Ignatieva
class = "img-responsive"> Yoga is not only asanas, but also proper nutrition, breathing and thinking. Getting the benefits of exercise is possible only with the observance of certain diets and meditations, because it is the combination of physical and spiritual practices that gives the best results.
To an untrained person, it may seem that qigong is a pointless waste of time. But proper breathing and relaxation play an important role in the assimilation of yoga, which is given serious attention in the book.
The book is addressed to readers interested in all aspects of yoga.
The Complete Picture Book of Yoga
Swami Vishnudevananda
class = "img-responsive"> Swami Vishnudevananda is one of the world's most famous yogis. His book is an excellent resource for learning the basics. The clarity of the material and the simplicity of the text will not allow a beginner to get confused in a complex system.
There are no significant defaults in the book. No "tops" and superficial information. Only accurate and capacious information presented in an interesting and understandable form.
In the book, Swami Vishnudevananda focused precisely on classical yoga. In his opinion, in the countries of the Western Hemisphere, yoga has become a fashionable trend that does not correspond to the true Eastern teachings. But the author does not ignore hatha yoga, which is popular in the USA and Europe. He shows her in a classic form, without imposed stereotypes.
“100 days for health, longevity. A Practical Guide to Taoist Yoga and Qigong "
Eric Yudlav
class = "img-responsive"> Yoga is distinguished by a large number of branches: hatha yoga, raja yoga, karma yoga and dozens of others. This teaching is developed in China and has its own characteristics there. Eric Yudlav's Practical Guide is suitable for readers interested in Taoism and the Chinese offshoots of yoga.
Taoist yoga emphasizes soft and fluid movements when performing asanas, therefore it is great for calming and relaxation. The direction will benefit the elderly with sore joints.
"The Tibetan Book of Yoga"
Geshe Michael Roach
class = "img-responsive"> Tibetan yantra yoga is not yet very popular in the West, but it is gradually gaining momentum. The direction is associated with the work of a person on the mind and soul, and the emphasis is not on postures, but on movements.
Exercises for the body fade into the background and are performed exclusively in conjunction with meditation. Yantra yoga does not provide for heavy physical exertion, therefore it is suitable for people of all ages.
"Yoga lessons of Patanjali"
Krishnamacharya Ekkirala Kulapati
class = "img-responsive"> The book's annotation says that "yoga is not a philosophy that needs to be understood." The manual is devoted to the specific rules of Patanjali and is suitable for people who do not want to read abstract philosophical reflections.
Yoga strengthens health, detoxifies the body, speeds up metabolism and improves mood. But only if you do it right. If the rules are ignored, a person can get serious injuries. Accurate implementation of all instructions from the manual increases the chances of achieving the set goals.
