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.