Basin on the move Yoga

In people who practice yoga often is seen as a kind of contortions you knot putting your feet behind your head. We can ask if it can be useful to get to do it, and it is interesting to see how we can succeed, looking from the point of view function dell'anatomia more classical asana that requires such move, unusual and difficult to implement. 


The engine of the position 

The stress much more important Yoganidrasana the movement of flexion of the hips (coxo-femoral joint). The also are probably the most influential articulations for static, balance and freedom of movement throughout the body. Consist of one spherical in shape (the head of the femur), which is wedged and moves into a hemispherical cavity of the pelvis (acetabular). The joints are covered by an articular capsule vaguely hourglass-shaped, which fits around the pelvis and all'acetabolo around the neck of the femur. The shape of the articular surfaces allows movements in all directions, providing great mobility and at the same time, great stability. With this strength, the hip is rarely susceptible to injury, both in daily life both in the sport. However, because of its important role in supporting body weight, is often subject to wear, with frequent phenomena of degeneration of cartilage articulate and genuine arthrosis in older or less advanced. 


Deflection basin 

The amplitude of movements is limited by several factors: the strength of the muscles and tissues miofasciali who oppose the movement, mobility genuine articular structures (morphology of the articulation, elasticity of the ligaments making up the articular capsule) the possibility of mechanical excursion of the articulation. In the fall of the hips and legs stretched along for example Paschimottanasana measuring the bend of the river basin, and especially the sacred, the femurs, in a highly trained practitioner to arrive at an angle of about 40 degrees. The limit is determined by the contact of the bones of the front of the pelvis, the iliac crest, or, in some cases of thoracic cage, with the front of the thighs. In most cases the inclination is much lower, limited by the resistance of the muscles ischio-crurali. In the same position in the legs wide apart you can get an angle of about 12 degrees, the movement is at its limit in the torso contact with the ground. In most cases the angle is lower, restricted by the resistance of the muscles ischio-crurali and adductor. 


Loosens the resistance 

In a position as Yoganidrasana able to move the pelvis and torso between the legs, the limit is determined by the real mobility of the hips, at least when the thigh muscles are free of resistance. The angle between the sacred and the femurs can then easily reach zero degrees or, in some cases, beyond the border. You arrive to urge the movement to completely fall through the components of external rotation and abduction, while the relationship is generally not restricted in movement by contact between the bone surfaces. The lying down position also eliminates the slight compression joints produced by the body weight in asana erected, further increasing the mobility. 


The importance of 

The phenomena degenerative joints, arthritis and wear of cartilage in the first place, are often linked not only to abnormal stress produced by an imbalance in the game of muscle tension and miofasciali, even a limited use of the amplitude of movement joints. You can never open a door, over time the hinges tend to be caked in rust, which, in the long run, the movement difficult or even impossible. From a certain point of view, our joints over time is "encrusted", particularly in areas not requested for a long time by the movement. There are many postures to loosen and rebalance the hip, why deprive ourselves of the pleasure to experience and explore all of our potential?

Healthy back Yoga

The human body is organized according to three priorities: balance, economy and absence of pain. Balance is essential in every dimension: static, motor, circulatory, hormonal, visceral and neurological. The human being in an upright position, is a compromise between the search for balance, energy and less need to compensate for imbalances. The muscles that allow the upright posture were "calling the static" and are located mainly in the rear of the body, however, those governing the movement, particularly of large magnitude, have the "vocation dynamic." 

If the muscles are asked to "static" to maintain long-standing posture, according to a principle of economy (contracts to stay with the lowest energy), tend to change their structure. Part of the elastic fibers are replaced by inelastic fibrous tissue that creates a constant retraction and compresses the articular structures, particularly those of the spine. Begin to appear as discomfort and pain in the long run, lead to diseases more or less serious back pain, cervicalgie, sciatica, hernias and protrusions of the disc. 


Chains muscle 

In practice, almost all very stressed sull'allungamento of posterior thigh muscles (ischio-crurali). Not a bad idea, it is important to note that the muscles and tissues miofasciali rear, from a functional point of view, are arranged in a "chain static back muscle" which includes the ischio-crurali. In practice we can imagine them as a single muscle that connects the occiput (back of skull) with the plants and your toes. This means that when we try to stretch every mismatch in antero-posterior or lateral, as well as any action and not comprehensive, the results will give little or no global sull'elasticità. E 'as the famous covered too short: if pulling toward the feet find the head and back. 


Multifunctionality 

The muscles of the static poliarticolari (ie, interest in general, with their action, two or more joints) and provide multiple functions. For example, in stabilizing the knee in extension, in latero-flexion and rotation between the femur and tibia. This allows multiple functions to these muscles to express retraction in a less favorable as possible. The retraction of ischio-crurali often manifests itself in an upright position with a ro-tation of the inner leg, often accompanied by a knee hyperesthesia (imbalances little debilitating for static). 


Be careful a. .. 

Supta Padangusthasana is one of the most interesting to improve the chain elasticit static back muscle. Compared to similar positions in feet (Padahastasana) or sessions (Paschimottanasana), allows for better control, thanks to the ground, the compensation level of the spine. On the basis of the foregoing it will be interesting to fix all the possible compensations to maintain the elongated neck without tightening, hold the lumbar region and sacro support, pay special attention to the alignment of the leg or legs raised; avoid any internal or external rotation (the patella should remain perpendicular to the axis of the leg); avoid any compensation at the level of the foot in supine or pronazione (respectively slope of the foot inward and outward), keep a large breathing, paying special attention to nell'espirazione again completely without chest shorten the neck, thus avoiding inspiratory partial blocks of the diaphragm (which also has a static non-negligible). 

The aid of a strap passed on the soles of the feet will allow many to avoid tension and blocks in the upper back muscles (upper trapezius in particular). The most severe back pain, especially chronic ones, are in need of examination and intervention of a specialist, maintaining the elasticity of the chain static muscle can solve the small hassle and stabilize the situation after any therapeutic intervention

Curves Health Yoga

In nature, except for some coniferous trees, there are no straight lines. By two spiral arms of the galaxy in which we find ourselves, to the double helix of our DNA, as occurs for all curves. The spine of the human being is no exception to this rule. At the time of birth, this column presents a single convex curve to the rear, which decreases gradually to about the fifteenth month of age, when he becomes almost straight. 

Towards the three years begins to appear a slight lordosis (curvature of a convex front) in the lumbar region, which stabilizes in more or less final, as the resulting curves and cervical dorsal, to eight years. The evolution of the traces in this way, in a sense, that of the species. The transition from quadruped position to standing resulted in first and then straighten the inversion of the curve in the lumbar section. This process does not seem to have completed a level of the basin, which maintains some degree of anterior tilt, which must be compensated by the lumbar lordosis. Here's how to explain both the lumbar lordosis and resulting curves normal (dorsal kyphosis, cervical lordosis), which vary depending on the position of the pelvis from one individual to another. 

In adults, the vertebral column presents four curves: 

- Sacrum: a convex posterior hard because the vertebrae that form the sacred bone are welded together 

- Lumbar spine: a convex front 

- Dorsal: a convex posterior 

- Neck: a convex front 


As the muscles respond 

Balance and tension of muscles and ligaments of the trunk is organized according to the spinal curves. If we look at the areas where the muscles tend to be more "short", and tonic too inelastic, and where the muscle is usually little tonic and perhaps too "stretched", we can see that the first situation corresponds to areas of the concave curves (lumbar and cervical), and the second to the convex (dorsal and sacral). We can represent the relationship between muscles and column imagining a bow: the muscles are stretched the rope, ready to incoccare an arrow, which maintains the curvature of the arch, ie the column. From these observations we can draw useful insights applicable to our practice, for example in the creation of positions of extension (bending back) of the spine. 

From a muscle will be more sensible to try to "open" areas that are prone to closure, relaxing and stretching muscles generally short and retracted, and not seek the extension of facilities and too little tonic "stretched". From one point of view and vertebral joints, efforts to improve mobility in areas of extension to rear convexity (dorsal and sacral), while avoiding too much to ask zones lordosis (anterior convexity, especially lumbar), often already too mobile and curved in such positions. 

Analyzing such Ustrasana will be judicious in the position: 

- Urging the opening of the inguinal region while maintaining the pelvis in retroversion (wider coxo-femoral joints, stretching the hip flexor muscles: ileum-psoas and femoral quadriceps); 

- Urging the opening of the chest and shoulders (extension of the dorsal part of the column, pectoral muscle lengthening); 

- Avoid accentuating the arcuazione tract of the lumbar column (and especially buttocks kept upright abdominal tonic and shortened). 

As for the cervical region, the speech is a bit more complex: the best solution nell'arretrare first time in a neck and head together, keeping the neck stretch (thus facilitating the mobility of the back area and prevent compression of the cervical unpleasant) ; letting go of the head back at a later time. 


More effort more benefits 

Our actions, in practice as well as in everyday life, are determined by how we conceive mentally. If we think of Ustrasana as a movement, we inevitably tend to use the line of least resistance, bending, where the structures, often unbalanced in that direction, against less resistance in this case emphasizing the lumbar lordosis at the expense welfare of the spine. If we try to conceive, instead, as a movement forward, where the closed areas may open, the situation may be radically different. 

Choose the path of least resistance, as in practice in daily life, it can immediately simplify things. But lacking the ability to operate a real change in the patterns of physical and psychological stress, strengthening the already existing imbalances and depriving them of future possibilities of a better balance.

Torsions, anatomy of change

Of all the movements suggested by the yoga, the Rotation / torsion is one of the most distinctive. Almost entirely absent in sports (except when needed to give the required thrust force to a tool, as in golf, tennis and the launch of the disc), yoga is present in many asanas. 

Change orientation 

In daily life, we carry out this movement essentially when we turn to look at something outside our field of vision, for example by reversing car. Symbolically, it is the expression of a change of orientation, a "turn" towards something or someone that was previously not visible. Literally a rotation is the movement of a body that revolves around the axis passing through the center of gravity, torsion is a deformation of a solid body around an axis, in which the fibers initially parallel become helical. In many asanas find both of these aspects. Restricting ourselves to the spine, we rotate in the movement of each vertebra with respect to those adjacent, and twist all the structures and muscle legamentarie concerned. It is called just the torso part of the trunk from the waist to the neck, where the movement takes place. 

As a cloth wrung 

To better understand the usefulness and effects of positions of rotation / twisting, we can analyze what happens in the spine. From an analytical point of view, the movement of a vertebra over the other is a rotation around an axis. If we look like is an intervertebral disc (the structure that connects each vertebra to the next) we can observe that around the fleshy core, the central jelly, we have a succession of concentric layers fibrosis. In case of rotation, given the low elasticity of the fibers, there is a slight compression of the disk (towards the vertebrae), resulting in decompression time to return to starting position. The movement is similar to that which makes twisting a cloth to wring out the two ends tend to get closer. The spinal disc is not vascularised, it feeds on Imbibition (absorption) as a sponge that is soaked in liquid and nutrients when it expands and expels liquids and substances to be eliminated when it is compressed. A mobilization may therefore be very welcome, provided that it took place without excessive and subject to the natural mobility of the articulation. 

Internal action 

One can also envisage a similar action on the viscera, principally those in the abdominal cavity in cases of torsion of the trunk, the internal pressure increases (the lap-life is reduced). It is no coincidence the texts of traditional Hatha Yoga talk of action on the "stomach fire" in the description of some classical positions of torsion as Marichyasana and especially Matsyendrasana. In these two examples, the visceral action of compression pressure is intensified by the thigh exercises relying on the abdominal wall. The spine in a position of rotation is very particular: it looks like a spiral staircase very elongated. 

We can easily realize passing the tip of a finger along the spine of a person who realizes the position. This produces a liberation of the ribs on the side opposite to the rotation (what is brought forward in a sitting twist) and a partial elastic deformation of the diaphragm, certainly of interest to a respiratory rehabilitation. From the above we can draw three important lessons to do the twist: 

1. Keep all the time for action autoallungamento spine: so avoid excessive compression of the intervertebral disks and thus reduce the deformation scoliotica column. 

2nd Keep straight axis of rotation (the top of the skull in line with the perineum). 

3rd Pay particular attention to the breath. 


Free to choose 

Crystallize in the body, in the form of rigidity, resistance or blocks, the experiences, especially those with strong emotional impact, producing and constraints faced by progressively restricting the freedom of movement, physical but also psychological. The lack of rotation corresponds to a loss of freedom of decision, an imprisonment in conditions and habits of the past. We can, therefore, the positions of rotation / twist in the mood to give back the freedom necessary to our spine and, above all, to reappropriate our "free will"

The back, the dark side of our body

Try to see your body mentally turning a blind eye. Or take a sheet of paper and try to design it. Almost certainly in both cases have represented an image that corresponds to how you see your body with open eyes, lowering her gaze or look in a mirror. Knowledge and representation of their body rarely coincide. 
The first is a cognitive ability, intellectual, and the second indicates the instrument by which the conscience plays an object, external or internal, is an elaboration of Mental everything that is associated 
the body, perceptions, feelings, knowledge, emotions, memories, relationships, movements. That is, involves a sensory and emotional dimensions as well as cognitive. 
We know that we inhabit a three-dimensional body (with a top and a sub, a front and a back, a right side and one left), but rarely match the interior, mostly unconscious, with which the  into the details of the theories made by those who are employed to study the body image (or "body schema" is defined as in psychology and neuroscience) 
we can, through experience, realize how it tends to be two-dimensional, 
more or less like a photo: in front of rich details, and return empty. 

Yoga has, for centuries, in a symbolic way express the same concept: the front of the body is associated with the East  location of Europe stretching), a place of light where the sun rises, the visible and conscious ourselves, and back East to associate  location of stretching the West), a place of darkness where the sun sets, not visible and linked . The representation of the body is a process generally is completed in the child towards the pubertal age, however, remains a dynamic phenomenon, not static, constantly changing and evolving. We can 
then act to enrich, not only learning to know, but to be aware of our property back and can therefore represent. 

The Legs 

In postures of extension (from prone positions such as Cobra or Locust) we can understand the action of the back muscles involved in actively improving 
not only the strength but also the awareness of this region. When we raise torso, pelvis and legs from the ground (see drawing p. 81). Enter into action several  muscles, located on the back of the body. The elevation of the legs is achieved by muscle (semi-membranous, semi-tendon and femoral biceps), located in the back of the thigh, and buttocks. Lifting from the ground of the basin and the upper torso is due to the square of the loins (often muscle and fibrous carpets the lumbar region and after connecting the upper part of the basin with  rib cage), which action is adds that the large backbone that connects the arm to the lumbar region. 

The Trunk 

The total extent of the spine is ensured by the action of the muscles deeper than the back (more inside), the neck and head, the ileum-ribs, the spinal and the back and head. These are muscles which have listings on each vertebrae. Therefore have a short lever arm, moving the vertebrae adjacent to those. Their action in raising the trunk extension in the prone position is limited, mainly designed to assure the accuracy of movement of individual vertebrae. The elevation and extension of the neck and head are produced mainly by  of the head and neck, deeper, and the trapeze. 

Strong and elastic 

Almost all the muscles in the back of the trunk and legs were a predominantly static: that is, ensure the maintenance of the upright. Urge a dynamic, performing voluntary movements and postures, it  tone and strength without compromising flexibility. Often without realizing it confuse strength with strength and flexibility and softness. In contrast, a generally strong muscles 
is elastic, while the weakness is often associated with rigidity. 
Thus keeping the back muscles strong and flexible, we will improve significantly 
our body schema and, not least, the attitude we have towards the world around us. Even in popular language call someone devoid of character as an "invertebrate", a "shellfish", of spine, figured representation of a spine  not by muscles. 

Special attention 

Arms and shoulders deserve a separate. The position of upper limbs, in fact, allows you to ask different muscle groups in a more selective. His arms stretched behind his back toward the pelvis (see drawing page. 81), in particular connected with the hands, especially the call rhomboid (muscles  the blades to the spine).  your hands behind your head, or stretching your arms over your head, will be encouraged especially the  (the muscle that covers the area behind the neck and shoulders) and (muscle on the outside of the shoulder injury that the rounded shape). 

TONIC MUSCLES YOGA

Forward bend in feet is an exercise that provides a deep relaxing and lengthening of legs, back and neck. 
To achieve this you must stretch the muscles of the posterior thigh and the quadriceps contract. The femoral biceps, muscle semitendinoso and semimembranoso, namely the posterior thigh muscles, bones ischiatic arise from the base of the basin and fit below the knees, the lower portion of the legs. Their contraction causes the approach of their points of origin: action that determines the bending of the knee joints ol'estensione, or both. In the process of elongation, however, the opposite happens: the knee is straight el'anca flexes. And that's what happens in Uttanasana. 

Contraction: THE THREE TYPES 

Isometric, concentric and eccentric are the types of contractions involved in the performance of the position. When you lift, steps from bending the extension of the hips, while the posterior muscles of the legs perform a concentric contraction (the muscle contracts and shortens). 
When, instead, we fold in Uttanasana, we speak of eccentric contraction (the muscle contracts and stretches): stretch the muscles but at the same time working hard to control the descent of the upper body while the bone ischiatic rotate gradually upwards . 
Finally, if you decide to stop half way during the bend with your fingers several inches of the floor, the rear thigh muscles contract isometric (contract but neither stretched nor shortened). If not, the basin is completely reverse cadresti and on land. 
Therefore, these muscles allow you to remain in the posture without shorten or allungarsi.Qui but problems arise for those with stiff muscles and is unable to tap with your fingers on the floor. The back of the thighs, rather than lie down, remain in tension to maintain the stability of the basin. This will submit the muscles and discs of the lumbar spine in a great effort with no improvement in flexibility. To avoid this, a system or a brick covered in hand so that the weight of the body is discharged through the hands on support and then on the floor. Thus the muscles of the legs can freely stretch and melt. 

FRIENDS Antagonist 

In Uttanasana is essential that your knees remain straight. To do this it is necessary to contract the quadriceps (large side, huge media extensive intermediate retto femoral) that are used to straighten the joints. So the first step is to verify the proper contraction with a simple exercise. Sit on the floor with both legs stretched in front. Supports the thumb on one side of the patella and the other fingers of the hand on the other side. If the quadriceps are relaxed, the patella can move up and down, left and right. If I live, however, the patella is locked and you can not move: this is what should happen in Uttanasana. 
The quadriceps act as "antagonists" of the posterior muscles of the thighs, when contracts are each other and relax automaticamente.su down. Other muscles involved in posture are the spinal erettori: forming the bulk beam that extends on the back, up parallel to the backbone. When you bend to the ground, the spinal erettori contract eccentrically to control the descent of the bust. Unrolls when the back and you raise, contract concentrically to allow you to summarize the upright. When you bend and lift you in Uttanasana, the pelvis rotates in the right direction thanks to the spinal erettori. 
If you take the lower back straight, these muscles contract in order to maintain the isometric possible elongation of the spinal curves, while the thigh muscles contract in an eccentric way to rotate the pelvis forward. If you lift with your back straight, the posterior thigh muscles pull the bones ischiatic down, rotating the pelvis to allow it to assume an upright position. 

The secret to performing well Uttanasana is to understand the interplay of muscle contraction and relaxation. For you to enjoy all the benefits of this relaxing bend. 

MICRO-DETAILS 

While perfect alignment even be sure that they are above, not behind the ankles. If the hips are unbalanced, the legs go back and you lose the lengthening of the muscles of the calf (gastrocnemial and sun). When the legs, however, are perpendicular to the floor, ankles forming an angle of about 90 degrees with the feet, and this lengthens and relaxes the muscles of the calf.

A dip in the relaxation

Where to live serenely enough to remind yourself to keep calm when you are agitated, we all, or nearly so, we would be always at peace with the world. But the relaxation, like every other skill, requires constant practice. 

Yoga can be an effective tool through which to refine this art. The ability to learn the practice of yoga can be helpful in everyday life. What can we do to enhance our ability to achieve a state of total peace and relaxation? Here are five tips to follow. 

1 - Expire 

One of the best techniques to regain control is to lengthen the exhalation phase. This type of breathing, as written in the "Yoga Sutra", relaxes the nervous system and the body goes into a state of greater calm. 

2 - Concentrate 

Often, when we feel kop, we just want to sit on a chair (or better, a chair) and the empty set. But we do not avoid doing so, however, that our brains will continue to brood obsessive thoughts and anxiety. Try instead to focus intensely and constructively: to get test at a demanding position, or dive into an exercise in breathing. 

3 - Reduce external stimuli 

Turn off the TV, disconnected the phone and attenuates the lights, lowers the volume of life "and recalls that the calm exterior contributes to the interior. During the session of yoga, cover your eyes with a bandage when you take positions energizing to rest the view and the brain. Replace negative thoughts with positive ones. Potential, the great tradition of wise yogis, advised to find a balance by focusing on positive thoughts. The next time you surprise prey to anxiety or depression, saccade and use your creativity to develop a more positive vision of the world. 

4 - The Fun 

Nothing beats a healthy, fat laugh. Call your friends, more likeable, rent a movie dedicated to fun or try a complicated equilibrium position on the arms, you will see that rider to cripple. Some of these positions, in fact, are so difficult that you cannot help but burst into a loud laugh! 

5 - Train 

Like fine wine, the relaxation improves over time. Constantly practice Seasonal positions as equivalent to lubricate the gears of relaxation. Only then, one day you will be able to quickly dive into a state of deep serenity. 

Lowers the volume of life and points out that the calm exterior contributes to the inner

Embraces the truth

Although rationally we know that everything is in constant evolution, in general we are led to deny the fact that reality is subject to change. This causes us anxiety, fear and confusion. 

Paternal, in the "Yoga Sutra", argues that ignorance (avidly), understood, as a desire to ignore reality, is a cause of suffering. It can therefore speak of "rejection of reality." Buddha has put at our disposal his teachings so that we could free ourselves from rejection, so they may fully appreciate life and learn to be detached and serene 

Free your mind 

You can address the meditation by the Five Buddha Remember that we illustrate below. E 'useful store and even repeat them every day. Let the words slowly one after another, without analysis or interpretation. Leave that occur and that delegation, because everything is changing. Listen to your breath and your feelings, and when the energy you have used so far to escape the reality of release, try a great relief spread throughout the body 

Immerse yourself in this 
Accept the mutability of reality should not neither saddened nor anxiety. Instead, realize this concept will make you feel free to live fully the present. Moreover, you will find that inner peace so much desired has already within you. We understand that the changing nature of things is very philosophic that a concept, then you can understand the manifestation of reality in your mind, your body and everything around you. So do not give anything for granted

Yoga-Tips for the Mind

Through meditation you can feel complete and full of joy. But often it happens that for a reason or another, our mind opposes resistance because the last thing we want is to stop. According to the Yoga tradition, the mind is active by definition. His task, which implements even during sleep, is the continuous evaluation of situations, in the defense of its security and the pursuit of pleasure.

Meditation is the state where the mind abandons the quest for joy hidden behind each time. The objectives of the mind and purpose of meditation are so antithetical. Do not be surprised, then, to discover that the attempt to pacify the mind and cause distraction irrequiettezza. What to do then? There are several ways, each of which leads to different levels of awareness.

Abandoned to the pleasure

First, there is the meditative state that arises spontaneously whenever we are engaged in something that we like. In this case it is the activity that calms the mind without effort, assimilating the present moment and opening it to increased awareness of life.

Make silence inside yourself

Ce'è then intentional meditation, which is expected to remain seated (or paths) in silence to calm the mind and detach from its normal activities. To reach this state is necessary to focus on an object, a sound (a mantra), its breath, or "observed" thoughts without getting involved.

The third way

Another technique suggests the Tantra, which offers some important alternatives to the meditative practices more common. Instead of calming the mind or detachment, the calling to do what she likes most: moving. The focus then follows a specific path until the mind is not calm spontaneously.

Show your breath

Finally there is the pranashuddhi, meditative version of pranayama, which is to mentally breathe will rotate through the nostrils. Instead of physically closing one nostril at a time, it displays the respirocome a stream that flows first attrevsro one nostril and then the other, which has as its point of arrival on the third eye, the part of the brain associated with the intuitive wisdom and spiritual vision. The Rishi (ancient seers) discovered that when the flow is balanced, the two parts of the brain are in harmony and calm the mind.

You can use this method, extremely simple and accessible at all times, both as a full practice or as preparation for meditation.

YOGA - The Power Of Sound

When we hear music, we tune to our radio station preterit. According to Swami, meditation mantic works the same way: when we feel the need to connect with our ill Io deeper, we must not help but repeat a mantra, we tune in on that frequency so that the interior is always available. 

The mantra in fact acting like a tuning fork, using sound to create a physical sensation that vibrates in the body and mind 


OM, the universal spirit 

Many spiritual traditions regard the sound as the first form of creation, the primordial manifestation of the Spirit in matter. The Vedas describe the syllable OM as the first sound, the sound elementary, which creates and contains the full range of sounds and the Spirit is infinite universal. 

Like the other mantra, it originated from exploration of the interior that the ancient sages, achieved a state of deep meditation, could hear sounds in almost imperceptible, then codified in Sanskrit. In an attempt then to reach the union with the divine and the liberation from suffering, the wise men developed a series of sounds that blend in inwardly, directions on the inner and soothe the mind. 


How to choose the right one 

The ideal mantra is composed of a few words or syllables, so you can easily repeat. In meditation, the meaning of the mantra is not essential: what counts is the regular repetition of the sound. It need not be confined only to Sanskrit 

You can also use words like "Amen", "Shalom," "Peace" or any other word that we have a special meaning. Just choose an expression invigorating, a word can inspire and awaken the heart. Be avoided, however, all those words that stimulate the mind and the mind wave. 


Gives the 

Although meditation is a matter of mental concentration, it is difficult to check if the body is in an awkward position or the breath is irregular. Before you start well and then perform an asana or practice of pranayama can correct breathing patterns.


Systematically you have to do 

Sit on a comfortable chair or on the floor, supporting your posture with a blanket or a pillow, so that the back straight to take a firm, stable and relaxed. Close your eyes and do some slow, deep breaths, slowly repeat a mantra on a regular basis, focusing as much as possible on its sound. Reptile in tune with the rhythm of your respire. Dupo have played a dozen times; repeat the mantra silently chosen only by moving the lips. After another 10 repetitions, recital inwardly without even moving her lips. 

And 'normal way to do that in the mind of thoughts, but tries to remove them and return each time attention to the mantra, experiencing as much as possible the inner sound and its power. 


Recasting your life through mantra 

To exit the meditative state, ask some deep and respire remains seated in silence looking at the sensations you feel. You can feel calm and focused, or filled with feelings and thoughts that creed now buried in your subconscious and even that may seem unpleasant. 

Regardless of your immediate reaction, know that the regular practice brings huge benefits: allow you to live the present moment with greater intensity bringing you to make informed choices rather than be trapped in the usual reactions. 

Beyond the flurry of thoughts, you will discover a vast silence regenerating; a light source can bring to the surface the roots of suffering and a source of wisdom that can transform it from within your life.

The posting of meaning

In a culture devoted to the pleasures of the senses, it can be difficult, but rewarding at the same time, practice pratyahara, ie the detachment of the senses. Pratyahara in Sanskrit means, "shoot" and is the fifth of eight stages of the classical system of Patanjali. In practice, this technique shows a detachment from the world around them, directing your awareness, usually directed outwards, inwards towards the self. 

Following this effort, the five senses stand apart from the real world. This new state can avoid the distractions of the environment, to focus awareness dispersed and otherwise prepare the sixth and seventh stage of the classic practice: dharana (concentration) and dhyana (meditation). Vyas, the first commentator of Patanjali, with a metaphor, brings our senses to a swarm of bees, making a parallel between our awareness and summit queen: "As the bees follow the flight of the queen, stopping when it stops, so directions also interrupt their activity when the mind rests. 

The scale of 

A practical technique for achieving the pratyahara is documented in the "Yoga Yajnavalkya Gita (" Song of Yajnavalkya yoga "), an educational dialogue between the sage Yajnavalkya and his wife Gargi. The technique of Yajnavalkya, called vayu pratyahara ( "posting of the wind") or prana pratyahara ( "posting of the strength of life"), is to focus your awareness and your breath in a sequence of 18 vital points (marma) of the body. 

The 18 of Yajnavalkya marma (the Ayurvedic tradition indicates 107) are: toes, ankles, the central part of the calf, "the roots of the calves, knees, the middle part of the thighs, perineum," the center of the body, reproductive organs, navel, center of heart, base of the throat, root of tongue, root of nose, eyes, point between the eyebrows, forehead and apex of the head. Yajnavalkya advised to follow the sequence dall'apice head to toes, but many prefer to do the opposite, climbing from bottom to top. 

You can use the "posting of the wind" as a preparation for pranayama or pranayama practice in itself. Marma I can also be used for therapeutic purposes, since each point is in line energy with a particular body organ or apparatus (nervous, circulatory, etc.).. In this way, the practice becomes a kind of "massage marma" with beneficial effects in the area of the body concerned.

Care with the notes

We all know how Nada Yoga, or Yoga of Sound, this is an ancient technique of Indian music scale in the West, beginning with the seventies, The basic principle that every "element" (men, animals, plants, minerals, molecules, atoms, etc..) Has its own natural vibration. 

When you alter this rate, you create a state of malaise and, in some cases; this may be the start of an illness. The Nada Yoga (see the book in the Media page. 112) is to learn to use their voices and rhythms outside as healing tools, as well as provide useful visualization exercises. All this improves the psychosomatic conditions, eliminating anxiety and stress, promoting relaxation, inner peace and which is derived from Sanskrit, refers to the prank (vital energy that largely assimilated breathing), while the syllable "from" refers to the internal heat that sustains life. According to the teachings of "the sound is produced when heat and power come together: for example, when we translate thoughts into words, the body temperature rises slightly." 

Good Vibrations 

With his method (which he called Nada Brahma System) has unearthed the ancient therapy of musical Nada Yoga. What happens to the vibration of the notes issued by the voice or an instrument comes in line with the relevant parts of the body of the listener. The basic principle of this technique that every human being has its own personal sound, called "tonic" (also called "personal music", "Dan sound" or "voiceprint"), whose height stable over time and changes occur only when major changes in the life of the subject. "The height and the stamp of personal voice, he explained in his lectures may vary depending on the emotions and the level of awareness. 

For example, fear "takes to the stomach" and the voice choked at the diaphragm, while the anger raises the tone of an octave and brings awareness to the root of the nose. Continuous stress change the voice on an ongoing basis, sign that the person no longer herself. Through special exercises developed by you can discover your basic note (see box p. 86). And intoning, you can find harmony with our deepest I pi ù. 

The human body, musical score 

The human body vibrates in three octaves, from the lower tonic, which usually lower note that we are able to sing without effort (the eighth series of sounds ranging from a C to C above). The eighth low vibration, the average at the center of the forehead (third eye) that is high above. The exercises of Yoga Nada using mainly the eighth, the mental part that 

Every eighth can be divided into 22 units, called shut (items that affect the emotions), so in the human body there are 66 shut, through which they manifest the energies, both positive and negative, that our emotional awareness. The blockade and the consequent accumulation pi ù whether these chronic energy in certain shut can cause physical and psychological. Working in music on these points, we can control and change our state of mind and, through the pitch of the tonic staff; we can remove the power to dissolve any crystallized and illnesses. 

That music affects the emotions, you always know. However, what differentiates the technique of Nada Yoga from those developed in the West that the notes in this case are personal. As every person has a tinge of odor and color of the Incarnation, so each of us has height, volume and timbre of his voice, however, modified by emotions. The Yoga of Sound is to find the personal tone, from singing to heal by itself. 

The surprising result (there is more that thirty cases of diseases cured so), especially if the notes are given with their Indian names Sa-Ra-Ga-Ma-Pa-dha-Ni-Sa, rather than with our Do - Ra-Mi-Fa-Sol-La-Si-Do. Indian notes, in fact, function as mantras, body and mind by protecting against diseases.

Sound Effect YOGA

Sound Effects 

The world is full of noises. Many of us are accustomed and unknowingly suffer damage; others have developed hypersensitivity and are annoyed. Unfortunately, it is not always possible to isolate the noise, and then here is how to make good what is not, or how to use the noise in practice daily meditation. 

Hearing neutral 

When searching for a deep concentration, it is good to let the sounds unpleasant to take a value similar to that of the breath, emotions, thought and bodily sensations. This exercise concentration voluntary tests our tendency to distraction. The difficulty lies in the fact that, despite our intention to focus and maintain concentration on one point, the mind continues to follow its usual patterns and get lost in its activities. Letting the sounds free by our awareness, without being involved in analysis, opinions and preferences, we can train to remain calm despite all the pressures that would normally nervous, distract or disturb us. 

Tune 

The first step towards the intelligent use of sound to focus on what you hear. So, as awareness is focused on breathing in meditation, in the same way, attention is drawn to anything that comes to his ears, trying to grasp the sounds that usually are beyond us. As you slow down to listen to the thoughts, each ear is a kind of antenna, ready to collect impressions near and far. In addition, you come to notice that every place has its own "signature sound", only as a fingerprint. 

Decipher the noise 

Every day we have different sounds: the hum of the refrigerator, the roar of the car, the ticking of a clock, etc.. The vigilant attention can "transform" into meditation these noises. To experience it, choose a time of day, you are at home and not likely to be interrupted for at least 20 minutes, and then take a comfortable seated position. First, focus your awareness on the breath. After a few minutes, shifting the emphasis on hearing. Resisting the desire to get involved from the sounds around you, with limited analysis. Note how some noises arise and disappear quickly or feel once, while others are constant and recurring. Note the different qualities of each sound and how it manifests in you the desire to associate them with mental images or emotions. As you tune, cultivates a state of consciousness detached and indifferent, which permit to sound around you with no effort to penetrate into your consciousness. If you notice that your attention was caught by a particular noise or maybe you have begun to daydream, Take note of this and back to a state of detached awareness. The first time distractions are frequent, but the exercise should thin. The important thing is to become aware of their involvement and develop the ability to detach. Once tested, the "sound meditation" at home, try it in other places, for example to work, the gym, at school or on the road. If you move with public transport, put into practice during the move. Initially, the noises of the city may distract, but with time, the relationship with the first sounds that disturbed you will change radically. 


Acceptance 

This type of tuning is useful at any time. You need a real effort to concentrate the minds of the inexperienced and beginner vigilant about the most common sensory stimuli. Undergo a series of auditory stimuli; we tend to minimize awareness of everyday sounds, unless they are special. To achieve this we use various tricks, ignoring what is normal to reduce distraction and nervousness. Many noises are considered incredibly annoying (for example, the refuse collection vans that go to 5:30 in the morning). However, the most difficult thing is to accept in a spirit of equanimity. It does not mean that we do not appropriate, but not be overwhelmed by the reactions that cause. 


Awareness 

Some Buddhist scholars, with increasing wisdom we are able to maintain serenity and inner peace regardless of external sensations, including sounds unpleasant. Instead of being overwhelmed from a negative noise, learn to leave this slide vibration without there scratch. So we develop a pure listening to mind and heart. Instill awareness and restraint (yama) is equivalent in our ears to focus on conscious breathing, and on the muscles while we perform the asana. Both these practices may become a means to develop awareness and abandonment, as health promoters.

A post of breath

It's called Sudarshan Kriya, a breathing technique developed in 1982 by Sri Sri Ravi Shankar (who has nothing to do with the homonymous musician who inspired the Beatles one of the most popular teachers in India and famous throughout the world. 

The method is inspired by the ancient tradition, but is extremely effective and now, thanks to its ability to help body and mind to free themselves from mental and physical tension, stress, anxiety, anger, fear and various psychosomatic disorders. During the practice, every cell is deeply oxygenated and recharged for a new energy, with very good effect on the mind, which is beginning to feel the stiffness of their schedules and the need to rid. "This is a cyclical breathing combined with sound - says Roberto Sanlorenzo, teacher of the" Art of Life "and a member of the International Scientific Committee - all'inspirazione alternates the exhalation without pausing, in a very sensitive issue, following the natural rhythms. The sounds are different, designed to interact with the mind, relax. 

In a first phase of respiration, it follows a relaxation and meditation, in part, using the mantra to achieve a state of profound neglect. The Sudarshan Kriya, once learned from a teacher specialist and after proper training, can be practiced independently, but must be done consistently to benefit from all its positive aspects. With just a few minutes a day, in addition to improving physical health, a perceptible increase in energy, of enthusiasm, of self-confidence, creativity and mental clarity. 

Not only that, you will notice also a development of interpersonal relations and the release of negative emotions leading to initiation of healing from emotional trauma. Currently, this breathing is taught in over 140 nations in "Art of Life." "The lack of spirituality - says Ravi Shankar - on the one hand cause depression and feelings of abandonment, aggression and violence on the other. The Sudarshan Kriya helps to quiet the negative feelings. That is why also applies in prison. “This technique was also effective in helping the survivors of September 11 and the tsunami to overcome the deep trauma that these events have caused.”The goal is to be joyful - concludes Shankar - learning to relax and be spontaneous. 

We are very sensitive but sad, others joyous but superficial. "Art of Life" is coming into contact with them and with deep joy. 


Shankar, the master of Sudarshan Kriya 

Since childhood, Sri Ravi Shankar experiences of deep meditation states and expresses a particular predisposition to spirituality. During adolescence receive the teachings of various masters and become a scholar of Vedic literature. At only 17 years completes his training in Modern Science, acquiring an advanced degree. 

In 1982 he began to teach the Sudarshan Kriya and still travels and spread the technique across the world, reminding people that it meets the great spiritual traditions have common goals and values. His simple message of love, practical wisdom and compassion continues to inspire people from all cultural backgrounds and life experience. Encourages each individual to follow his or her religion and his or her own spiritual journey, honoring and respecting the location of each

A rhythm of nature

Slow down the pace to savor the fullness of this is a way to practice smother (“contentment"), one of the five miasma (“observances") that make up the second stage (total eight) of the path of yoga Paternal. Growing smother means to realize that the serenity is relished in the present moment. When we feel unhappy, it is often because we would like the current situation is different, perhaps similar to a past event or something like that occur in the future. The practice of smother us to be satisfied and happy now, regardless of the circumstances. This does not mean giving up our lives change, but able to live fully every change, accepting the reality of things. 

Acquire serenity 

When we are in the midst of nature, we feel more happy, satisfied and serene. Perhaps because the natural environment stimulates our interest in this. The heats of the sun, singing birds, the spectacle of the clouds that gather before a storm attract the attention. The contentment that comes from the mere fact of being immersed in nature can in turn lead us to stop the search for happiness in objects that can damage the nature. The desire to buy a new pair of shoes, or any other consumer good, may arise from a feeling of dissatisfaction. When, however, to appease our unhappiness, we use the remedy shoppers buying items, which we have not really needed, contribute to environmental degradation. Indeed, polluting the air, water and soil with harmful emissions and wastes coming from industrial production of many consumer goods, impoverish natural resources. But when I feel the true happiness, perhaps triggered by an incident that has put us in close contact with nature, do not feel the need to win "extra elements" to compensate the dissatisfactions of life. From this point of view, practice is to live smother ethics of yoga in order to promote the protection of the planet today, also in view of the future. Santos The exercise provides a way to experience the "pleasure" while you are immersed in nature. The exercise also provides an opportunity to truly understand the meaning of happiness and, at the same time, restoring a loving relationship with the earth. 

Connect with nature in order to rediscover the happiness 

This exercise is essentially a meditation to be performed while you walk by repeating the mantra: "walking with smother is happy." The exercise consists of three parts: the preparation, the walk and the conclusion. 

Preparations in silence 

Choose a place outdoors where you can perform the exercise in silence and without interruption for 20-30 minutes. You can choose a path through the woods, in a city park or on a beach. At this stage, let the silence teach you to enjoy happiness. Replace the noise that echoes in your mind with the inner voice of the mantra and the symphony of sounds of nature around you. Initially, devotes several minutes to heat the body and mind relaxation. Perform gentle movements (like turning your back, open your arms up and on the sides, stretch your back and rear thigh muscles). Then close your eyes and abandoned now with awareness of body and breath. Finally, turn our attention to the sounds of nature, as the wind lifts the leaves, or waves on the shore s'infrangono. Try to establish a connection with the landscape and the living beings, and to feel at one with creation. 

Walks with the mantra 

At this point, yet again, in silence, the mantra, "walking with smother is happy." After the initiation of mantra, open your eyes and start walking. Proceed slowly keeping alive the attention both internal and external. Concentrates on the repetition of the mantra inside, and at the same time, observe the world around you. Slows the pace of about half that usually takes dell'andatura when stroll. Note the feelings at every step. Be aware of the earth under the feet of you and caresses your skin. Pay attention to the rhythm of the mantra, "walking with smother are happy." Try to synchronize the rhythm with the movement and breath. Let the mantra you cross and that his teachings penetrate into your body. Be careful what you try and messages that come from nature and the understanding and enrich your experience of happiness. By repeating the mantra, the movement and breath, not only able to absorb the gifts of the earth, but you will feel more prepared to smile. 

Finish in happiness 

After the walk, sit in silence and again with the breath and inner awareness. So, once again expands the meaning to embrace the world around you. Absorbing the experience of happiness ... Natural

Trataka, listen with a view

Observing children abducted in a game or listening to a fairy tale of which await the final, we can not fail to note their total concentration, absorption of all their faculties, a "state of consciousness" to their normal, no on their lives, which makes them appear even posted their own identity. At that time we fully identify what they are watching or listening to, without filters. They are an "attentive mind" and experience a real and absolute concentration, sometimes the experience leaves an indelible mark in the memory and it is not uncommon that, now adults, are able to accurately recall every detail, with the same transport. As adults things change. To get to "the" state of consciousness, we need a reverse path. Starting a great job of cleaning, get rid of knots, mental and emotional traps, "ghosts" that we created, firmly rooted in their positions, generating anxieties, fears, addictions. 


Clear your mind 

Yoga defines very well this confused state of mind and teaches how to deal with security. It is no coincidence that Trataka, of which we are today, is an integral part of the 6 Shatkarma, the practices of purification. Trataka The word in Sanskrit means "to be set one thing", the practice involves constant attention to a point chosen with gaze and eyes wide open, being careful not to bang the eyelashes. Trataka contributes to the performance of asanas to obtain equilibrium, stability, and that kind of awareness of self that arises from the absence of thoughts, images and all that usually crowd the mind. It is a way to convey the look first and then the mind on a specific point, by excluding everything else. With this method, it generates a continuous flow of energy that, over time, becomes food and refreshment for the mind. The object of the gaze can be either external to your body (something like Bahir Trataka) and internal (Antar Trataka). 


Trataka external 

Both the "Gheranda Samhita" is the "Hatha Yoga Pradipika" (the treaties of traditional Hatha Yoga) provide simple suggestions about proper conduct of Trataka. As Swami Saraswati Sathyananda of Monghyr: "We must train our eyes to long so that they can be set on an object (the flame of a candle, the symbol of OM, the tip of your nose or the center between the eyebrows), also avoiding the minimum pulse of the eyelid. Until then, eyes closed, the object becomes an image acquired and firmly inside of himself. " 

Every practitioner knows, from experience, that when running an asana is necessary "to support their gaze firmly on anywhere, without meaning, without any form or attractive, so that the constant attention stabilize the position and thereby causes breathing properly. And the mind is free of unnecessary thoughts. Because of the many distractions, attractions and attachments that most people suffer in a lifetime, it becomes almost impossible to most people, try out this delicate condition of internalization that is not a prelude to sleep, but a sign of stability, self-awareness and deep peace. Making it also as a ring junction between the purely physical practices and those of the mind, Trataka highlighted as part of a merger between Hatha Yoga and Raja Yoga. But above all, Bahir teaches Trataka to fix, without assessment, at a point with respect to "discover" within himself, the "after-image" what remains after you have established a long thing. 


Internal Trataka 

This form induces rapidly increased introspection and exploration of the mind. Practice is blind and possibly Kechari Mudra (the gesture that connects you with the space), ie with the tongue rolled back and the tip in contact with the soft palate. In this way, it stimulates the pituitary and all the hormonal system, but it also creates an ideal condition for meditation.

Yoga is an ancient discipline

Yoga is an ancient discipline, an art thousands of years based on a harmonious development of body, mind and spirit of every human being. The very meaning of the word Yoga literally means "union" and derives from the Sanskrit root  means a union of physical and spiritual entity opposite. Body and mind, stillness and movement, masculine and feminine, sun and moon, these are some of opposites that the practice of yoga is to unite with the ultimate goal of bringing reconciliation and balance among them. Consequently, every human being, practicing Yoga, contributes to this cosmic balance thanks to achieve a harmonious state with the surrounding environment and a consequent sense of inner peace and wellbeing. 

His career almost 5000 years, its historical moments, its milestones, its changes and growth are described in detail in the history of this section. Yoga was born in India, but has developed, especially during the last century, around the world thanks to a number of important masters. Yogi, throughout the twentieth century, it occupied in fact to promote their business in the world, opening schools, taking seminars and conferences and contributing to the spread of this discipline and its philosophy in all regions of the planet. Practice that, without showing signs of wear or failure, continues uninterrupted today. Some of these Yogi, personalities of culture and of great spiritual depth, are described and reported within the guru of this section. 

Finally, those who want to learn the location within the historical and philosophical roots of yoga, they will find more interesting material in the basic texts of this discipline as well as in key myths that lie at the base. In the texts of this section will then be possible to find some hints on the main writings of the founding philosophy Yoga, while the myths / rituals you can read some interesting sights on the major Indian mythological characters, which will certainly arouse your curiosity and whet your imagination.

Yoga The rules of the "journey"

The word Vipassana in piles means "profound vision." This ancient technique of meditation taught by the historical Buddha in India 2,500 years ago, is also known as "the art of living." We must learn to participate in a course of 10 days by a qualified teacher. Participation in the course is subject to acceptance by the organizers, having signed a declaration on their psycho-physical. Throughout the period of withdrawal, students remain within the boundaries of the Center, without contact with the outside world. They shall refrain from reading and writing and withdraw from any religious or other discipline. Followed by an intensive daily program that includes approximately 10 hours of meditation, interspersed by moments of rest. In order to learn properly, there was silence, without communicating in any way with the other participants, if necessary, with the teachers. Learning this method requires much effort, but the practice of Vipassana gives many benefits: the time is changed into the habit of our mind to react with the attraction or repulsion with an attitude of equanimity. 


Teaching is divided into three parts. In the first, participants agree to refrain from any action likely to harm themselves and others. For the duration of the course, observe five moral precepts, which consist nell'astenersi dall'uccidere any living creature, from stealing, from lying, from all sexual activity and use of alcohol and intoxicants. The observance of these moral norms, together with the silence allows the mind to calm down, and therefore makes it able to devote the next task. The second part is to practice for three and a half days, Anapana meditation, a technique that allows to develop a focused mind, directing its attention on the continuous flow of breath that enters and leaves the nostrils. 

On the fourth day, the mind is calmer and more concentrated. It is then ready to learn the third part of the technique, which is the observation of the physical sensations that are present in the body, experience and understanding of their impermanent nature, and the gradual development of a balanced mind. This practice leads to direct experience of some universal truth, like everything impermanent, suffering associated with this reality, and the inconsistent nature of his ego. The implement these truths, through the experience, start a process of purification of the mind. Students receive regular instruction several times a day and the daily journey is explained in the discourse evening, registered, the master SN Goenka. For the first nine days there was complete silence, in the tenth it takes to speak, so riabituandosi gradually to a normal life. In the tenth day we learn the meditation of Place (ie the goodwill toward all.) The course ends in the morning dell'undicesimo day.

The power of silence

My eyes, still, the horizon is lost. I see the distant lights, and I seem to belong to another world, the world from which I retreat for ten days, in order to reassess and see from another perspective. At the sound of gongs us all move towards the meditation hall. Respecting the noble silence, everyone is immersed in their thoughts and memories, while the whole continues to experience back as the film of a film. I sit down, close my eyes and beginning to observe. 

According to the instructions of Vipassana, we must remain property for one hour, three times a day, trying not to identify with the physical pain that sooner or later, however, arrives. We must train the mind to remain calm, fair, impartial, given that physical pain becomes unbearable only when pain becomes mental. The work that we are given is to observe, in addition to the breath, physical sensations in the body and to experience their impermanent nature. Arise and go, rise and go, incessantly. We are continually repeated that the real wisdom is to recognize and accept that every experience is impermanent. With this knowledge we will never be overwhelmed by the ups and downs of life. We all came here to learn the art of living. 

Suddenly, I feel weak, alone, immersed in this deep malaise that does not allow me to move. Rivivo with the same intensity, the same suffering and anxiety of a situation 15 years ago and beginning to cry. Part of me wonders "how could you?" And continues to suggest "notes, trying to maintain a peaceful mind." My face is completely wet, I feel the tears in the throat, but I get around. I continue to observe, so that will pass. I was convinced that he had passed this pain, of course, was much more profound than I could imagine. The song from the tape warns that an hour has passed. I slowly get up and go out with a strange feeling of emptiness and lightness emotional body, rather shocked by just living. In the morning the next day, during the first meditation group, I feel, quite deliberately, to recall the same event that made me cry the night before. I am fair to observe quell'episodio of my life as if it belonged to me at all, but with a feeling of deep compassion and love for the protagonist (which in reality was I). The knowledge that once again, thanks to Vipassana, it changed something inside me, makes me smile.

Meditation and physiology

Meditation is usually present as an antidote to stress. This idea was adopted and approved in the 90's. But some twenty years ago such a statement was new and sounded defiant. It is in the 70 years of meditation for the first time applied a scientific approach. Studies have shown that it produces noticeable physical changes in the number of observed parameters. 

It was found that meditation leads to a slowing of metabolism: oxygen consumption decreases and reduces the allocation of carbon dioxide, reduces the level of salts of lactic acid in the blood. This was a remarkable discovery, since the salts of lactic acid in the blood are linked to anxiety and stress in humans. Another shock was the discovered relationship between meditative practices and forms of certain brain waves. Getting scientists with experienced meditation showed that consciousness exceeds our ability to measure it. 

The book "The Relaxation Response" published by Herbert Benson (Norbert Vinson) in 1975, highlighted the therapeutic benefits are deeply relaxed state of the organism. This discovery led to new approaches in developing programs for psychosomatic treatment. Relaxation became used to help patients suffering from high blood pressure, and in the treatment of stress disorders. 

Research continued in the 80's, and in 1984 the National Institute of Health released a report which recommended the use of meditation as a primary measure to reduce blood pressure in addition to diet and prescribed medication. The researchers found that meditation reduces the body’s neither sensitivity to nor epinephrine, hormones that appears in the blood during cardio-vascular insufficiency. 

It turned out that the relaxation helps with angina and arrhythmia, but also helps reduce blood cholesterol. But much remains to be learning about the body and mind. West collected the data for twenty years that very little compared to the knowledge gained over centuries of quiet eastern practices. 

Yet studies have quite convincingly argued that meditation has a measurable physical effect. Undoubtedly, future survey will enrich our knowledge. New directions of research will enable us to penetrate deeper into the links between the brain and certain types of mental activity linked. The physical results are expected to be useful, if we look at meditation as opposed to stress. However, we remain committed to the Eastern view, as a means of meditation and spiritual transformation of the way to enlightenment.

Meditation: a sound mind and healthy body

Ancient times the followers of Confucius, Taoists and Buddhists to pay attention to the meditation. Through meditation, they believed, a man cleans his thoughts and clearing your mind. Modern medicine confirms that meditation can improve concentration of mind, to effectively eliminate stress, and even alleviate the chronic disease. Recently, more and more Westerners are practicing meditation, receiving from this great benefit. 

Medical research 

The founder of the Clinic for stress management and awareness of the Center in the University of Massachusetts Medical Center, presented a report on the conscious meditation. He presented the data of ten years of clinical studies for more than 4 000 people who received 8-week course, known as the Program of stress Reduction and Relaxation Program at the University of Massachusetts Medical Center. 

Recreational force conscious meditation as a systematic approach to the development of new types of control and wisdom in our lives, based on the internal capacity of the body to relax. This form of meditation can be used in such problems as headaches, high blood pressure, pain, heart disease. They all relate to overstretch. 

Do meditation healthy people? Studying the life of the monks, who spend in meditation sometimes whole life, experts have found that meditation improves cognition. If you - a sensitive man, take to heart everything that happens, then meditation can help change your perception of the world. It will contribute to good mood a long time. If within eight weeks you will be on 1 hour, in contemplation, it will strengthen your mental immune system, enhance positive thinking. 

East and West - two views on one issue 


Residents of East and West belong to the residents of contemplation in the same way. In America, contemplation is not associated with religion. Americans see meditation as an exercise for the mind. They believe that human intellect can practice exercise. They also believe that our thinking can be trained to work with emotions, focus, and discipline the mind. 

In the traditional culture of the East there is a fundamental notion: people - an integral part of nature, and soul and body interact. In addition to meditation, oriental, people are paying attention to the improvement of character, ethics and commit blessings. Their concept is this: when the person is discharged from the mind of earthly thoughts that between mind and body achieve optimum state. 

Practice - criterion of truth 


Visitors can try the following simple method: take the pillow with crossed legs, keep your back straight. If that is so uncomfortable to sit, you can relax the body, close your eyes. Breathe slowly. If there are random thoughts, please feel free to disregard them. Try to avoid feelings. If you can not concentrate, do not worry. Since you have noticed such a situation, it is a step forward. Continue to follow the thoughts that you attend, but did not swim for them. Such practices are to perform better every day, and then your thoughts will become clearer. A good-state of conservation of each day will help you become more stable good mood.

Yoga of the stick-side

The finish by means stick and refers metaphorically to the vertebral column, the "stick" or support of the central body. 

Benefits 
• Boost the arms and wrists 
• Tone the abdomen 

Contraindications / Precautions 
• Carpal tunnel syndrome 
• Pregnancy 

Step by step 
1st 
Perform and the Position of. Down the shoulder blades against the back ribs and press the coccyx to the pubis. 

2nd 
Exhale, slowly lower torso and legs up to place them a few inches from the ground, parallel to the floor. The lumbar region tends to move downwards, while the coccyx at the top pushes toward the ceiling. For the entire duration of the position, hold firmly to the coccyx and legs still very active, slightly turned inwards. Pulls the pubis toward the navel. 

3rd 
Enlarging the space between the shoulder blades. Do not let your elbows are side, but keep in contact with the sides of the chest, pushing them back towards the heels. Awards securely the foundations of the indices on the floor. Raises the upper part of the sternum and the head to look forward. 


4th 
Chattering Dan asana is one of the positions of the sequence to greet the sun, but you can also practice individually for a period of between 10 and 30 seconds. Dissolution position exhale. Lie down on the floor, or gently push back strongly in, extending the upper thighs 


Modifications and supports 
You can get an idea of this position challenging runs in the foot. Put a few inches from a wall. Prizes hands against the wall, slightly lower than the level of the shoulders. Imagine you want to remove from the wall with a push, but the stability of the shoulder blades against your back to prevent any movement. Extend the coccyx push imagining of a point between the heels and lifts the top of the sternum toward the ceiling. 


Variant 
If possible, turn slowly vamped for the rest of the foot on the neck and move slightly forward the bust. This movement will bring the hands back to life next, increasing the difficulty of the position. 

Tips for beginners 
The full version of Chaturanga Dandasana is hard to run with the first attempts, until you have developed in the arms, back and leg strength needed to support. From the Position of, start by lowering your knees to the ground. Then exhale, lower the sternum up to 2-5 cm above the floor. 


Stepping up the position 
Chaturanga Dandasana is challenging even for more experienced students. While the position of the run put on the floor under the body, a thick blanket rolled parallel to the spine. Lowered slightly by using this media the bare minimum, enough to keep rising. 


Practice with a partner 
A companion can help you learn how to fix the pelvis in this position and to lengthen the spine. Chaturanga Run Dandasana (if necessary, with a blanket under the thighs). Ask your companion to settle astride on your hips, to push his foot to the inside and tighten with the lower legs of the top of your pelvis. It can also get you the pelvis slightly backward, toward the feet, while you raise the top of the sternum in the opposite direction. 

Yoga Chair position

The position of Chair involves the muscles of the arms and legs and stimulates the diaphragm and heart. 

Benefits 

Strengthens the ankles, thighs, calves and the backbone 
Promotes the elongation of the shoulders and chest 
It stimulates the abdominal organs, diaphragm and heart 
Reduces the problem of flat feet 

Contraindications / Cautions 

Migraine 
Insomnia 
Low Pressure 

Step by step 

1. Put yourself in the foot position Tadasana. Inhale and lift your arms perpendicular to the floor. You can keep your arms parallel with the palms of the hands in, or join the palms. 

2nd Exhale and bend your knees, trying to position the legs as much as possible parallel to the floor. The knees protrude beyond the foot and the torso is slightly bent forward over the thighs, to form more or less a right angle with the top of the thighs. Keep the interior thigh parallel to one another and hit the top of the femurs at the bottom, toward the heels. 

3rd Blocked the ribs against my spine. Push down the coccyx toward the floor and inside to the pubis, so as not to shorten the lower back. 

4th Maintain the position for 30 seconds to a minute. To dissolve, with the knees straight and sollevatevi vigorously with the help of arms. Exhale and relax your arms along your sides in a position Tadasana. 

Changes and support 

In order to work more intensely the thigh in this position, you can make between them a brick or a book quite often. 

Changes 

During the bending of the knees, fingertips on feet and get off by pushing the buttocks toward the heels raised. Spread your arms forward, parallel to one another and to the floor, with palms of hands or down inside. 

Tips for beginners 

If you have difficulty maintaining this position, run next to a wall. Upright, collocate at a distance of few inches from the wall. Calculate the distance, taking into account that, when folded into position, the coccyx should just touch the wall and use its support. 

Stepping up the position 

The secret to perform the position without experiencing discomfort Utkatasana is relax the upper part of the femurs to the beads. Once taken the position, bring your hands above your thighs. Resting the palms of the hands in the folds dell'inguine and push the upper thigh to the beads, planting heels into the floor. In opposition to these actions, push in on the coccyx in the basin. 

For couples 

Ask a partner to vigorously press your heels against the floor using your hands or feet.

SPECIAL YOGA & SEX : Transforming the sexual energy

A sequence suitable for men and women, on average, which includes a map of healing that balances the glandular system, here associated with reproductive organs and the thyroid. It is an excellent example of how the Kundalini Yoga in the lineage of the Master Yogi Baja. Movements "liberate" gradually various parts of the body from the fourth lumbar vertebra. Is called the center channel, or subhuman, in relation to the second charka, and then distributes what is called in yoga jotas, the seminal fluid, bringing along the Nadir or subtle channels, throughout the nervous system up to more charka high.

According to yoga, the seminal fluid of men and women contains high concentrations of minerals and precious substances for a healthy and creative life, for a stable nervous system and to keep young. For this reason, all of the energy and non-moralistic, the sexual energy must be understood thoroughly and not dissipation. It should be left to flow in a balanced way, because it is linked to our creativity and is a powerful healing force. Before you begin, we recommend some exercise by warming of the spine.
The first phase moves the lower back, on the first two charkas and connects to dell'ombelico: the powerful impulses of the two lower charkas are then transformed into subtle vibrations, which open the heart and higher charkas.
The second phase with the alternating of pranayama nostrils, balances the prana el'apana, the two polarities of energy absorption and elimination, and prepares the final meditation.
The Kundalini energy is balanced and you can feel a deep calm. His ascent has been prepared gradually preparing the body, especially the nervous system, to receive a high voltage of energy released.

1 Lie down on stomach, hands to the ground at shoulder height, the position of the Cobra. Inspire, inwardly vibrates the mantra on, then exhale shooing. Raises the pelvis in position Platform Front, back and exhales into the position of the Cobra. Repeat for 26 times; relax on the stomach for 2 min.

2 Take the position Vacant. Expire relax while grounding arms folded, tapping with the body and mind. Then, with the inspiration, go back into position Vacant. Repeat 26 times, always vibrating the mantra on shooing, inhale and exhale as in the previous posture.

3 Lie down on your back, bringing the ankles in contact with the buttocks and Seize. Inspires and raises the pelvis. Expires and returns to starting position. Repeat 26 times; relax on your back for 2 min. and repeat for another 26 times. This phase is particularly suitable for women, called "Making love with the sky" and unlocks the area of sexuality. You can also practice as an exercise in itself, isolated from the sequence, for 3 min.

4 Lie down on your back with legs spread. Saleable to 50 cm from the ground and hold the position breathing deeply for 30 sec. Breathe in, wearing a knee to the chest, exhales and ridistendilo. Repeat with the other leg and alternating movements of the legs for 45 sec. / 1 min. Thus inspired, and always with the legs straight and raised, hold the breath for 5 sec. relaxes the position.

5 Lie down on the back, reunite the soles of the feet and Seize. Swings forward, until in a sitting position, and back for 30-45 sec. Relax on your back for 2 minutes.

6 Stretch Pose: raise head and feet at 15 cm from the ground. Ivied are pointed forward, legs straight, arms stretched to their feet, their eyes fixed on the tip toes. Breathe deeply and hold the position for 7 min. Then inspire, Expire, lungs remains empty as long as you can by contracting mulabandha (contraction of the perineum and genitals, pulling the navel inward).

7 Relax on your back for 5 min. From relaxed, sings 12 times the mantra God and me, me and God are one. Then inspire, Hold for 15 sec. and expires. Repeat the mantra for 12 times again, stronger. Then exhales deeply inspire for 8 times. At the end inspire, Hold your breath, raise your legs to 90 ° for 15 sec. Expire, and relaxed.

8 Sit in Sidhasana or Sukhasana. The left hand is in Gyan mudra on the left knee. With thumb and little finger of the right to close the nostrils alternately. Inspired by the left and the right expires. Collapse mulabandha (as in step 6) for 1 min. So inspired by the left nostril, expires with the right and go forward with this breathing for 1 min. Then begin to inhale and exhale through the left nostril only, a rhythm a little 'fast for 15 sec., then the right for another 15 sec. Breath for 5 sec. with each nostril. Inspire both with and retain for 5 sec. Expire, remains empty lungs for 30 sec. Inspire deeply, exhales, repeat the exercise.

9 In a seated position, sings the mantra eke on kart sat name sire sat name who guru, contracting mulabandha on sat name and releasing on who guru. Continue for 6 min. Inspire, Hold your breath for 15 sec. Finally, relax and meditate.

WARNINGS
• The timing sequences shown in those figures are from Yogi Bhajan: do everything possible, without forcing and with awareness of your limits.
• In the Kundalini, the terminology can sometimes be different from other styles of yoga.
• I have not cited mantra in Sanskrit, but in Gurmukhi, the writing of Sikh religious texts.
• The sequence will start after having sung 3 times the mantra.
• Mulabhanda and "breath of fire" should not be practiced by women in the first three days of menstruation: should be replaced with a simple deep breathing.
• All the positions you can practice sitting on a chair.