Yoga for a beautiful figure

Yoga and do yoga for a beautiful shape preferably daily for 1 hour. If you can not do it every day, it is necessary to conduct classes at least three times a week. Operates on the principle: the best part, but a little than a lot, but rarely.

For greater efficiency to both change their daily routine to studies became a part of your life rhythm. Therefore it is desirable to train at the same time. For beginners, it is better to do in the evenings, when the muscles are "mashed".

Pay attention to your diet while doing yoga for a beautiful figure. You can either have a square meal for 3-4 hours, or a snack for 1,5-2 hours before class. After a workout you can eat in half an hour. You do not have to fear that you will get better, because even the simplest exercises in yoga require a very large amount of energy. You can drink just before the yoga for a beautiful shape, or after them, but not during exercise. Before training to be taken warm or cool shower, but be careful that no water was very hot, or vice versa, the ice.

Targeted construction of yoga classes

Yoga classes last one hour and consist of physical exercises, breathing exercises and relaxation. It begins with physical exercises that help strengthen the muscles, the blood- and improving energy flow and flexibility to move. The specific yoga postures or asanas to, this will also be discussed. Some asanas have the name of an animal, such as 'the Camel', bearing in stooped posture of the body stretches, or "Cat", which backs practiced. Other asanas, the name of an object, such as "Candle" and "The Triangle.

The physical exercises are standing; sitting and lying out and are suitable for everyone. Everything is in a quiet way, where you learn to listen to the signals the body emits. Stress disappears because you no longer have to perform the exercises and tunes in your own abilities.

Good posture

Posture is important for the general form of man. It reflects the physical and mental condition of his. Illness and loss of zest for life is reflected in the demeanor. Wonder about the morale of broken people say: "He's spineless!". 

The first condition is good posture - is a direct spin. If the back is straight, the man automatically correctly holds his head, shoulders and stomach. During his illness, I developed a very bad posture: shoulders slumped, his back bent, belly vyper forward. "Pose Lotus and breathing exercises, in which the need to stand up straight, and sleep on the floor fix my posture. 

Do not follow the path of permanent "retracting" stomach. This leads to the fact that the muscles of the lower abdomen reduced and are in constant tension, which is very harmful. 

If you want to be slim, do udiyanu, the slopes, plow, stretching and exercise, removes gases.

Winter Beauty Tips neck yoga

Many women will experience neck pain or neck discomfort of the situation, in particular, often sedentary white-collar women who for a long time to maintain an action would be very easy for the neck muscle stiffness, over time will result in cervical spine curvature, affecting beauty. Well, from now on US-neck yoga practice with it, not only allows you to ease neck and fatigue, but also to increase the flexibility of the neck. 

STEP1: to help relax neck and shoulder muscles 

Relax sitting cross-legged on the ground and pay attention to the natural waist and back straight, hands placed above the knee, deep breathing, the shoulders arched upwards, neck under the contraction felt exposed collarbone, for 5 seconds, exhale slowly to the shoulder sink, straight neck. 

STEP2: activation of cervical 

Steps to maintain a sitting position, hands together placed in the chest, inhale, and slowly back upward, and, feeling the neck backward as far as possible lines of extension for 5 seconds, breath, and slowly move forward mutation, closed on the eyes. 

STEP3: so tall and straight neck 

Will sit out the feet forward, bending Dan Xi, knees on the center of the body, the other foot close to the lateral leg knee bends, arms straight on the move, the backhand cross * in the upper part of head, eyes flat as the front, to keep 5 seconds, feel the pull of cervical shoulder upward stretch, slowly lower their heads, as far as possible affixed to the neck with chin. 

STEP4: increase neck flexibility 

Supine straight, pay attention to shoulders, buttocks and heels of the paste, the Benzie feet, one leg bent, his hands grip, forced the leg to the chest and abdomen paste, pause 5 seconds later, gently lifted his head, as far as possible with the chin near bent knees. From another a leg, repeat the steps here to do a group. 

STEP5: slender neck 

Prone, hands stays in the chest on both sides, arms straight, prop up the upper body, head thrown back as far as possible and feel brain fit the spine will, watching helplessly as the ceiling for 5 seconds after the head back to the natural position, slowly turned to a side, eyes looking to the heel. For the other side, click here to repeat the steps to spare in a group. 

PS: five steps to exercise six times a day, often this insisted that not only has the enviable sexy neck upright, but also to bring the neck away from the OFFICE sequelae.

SPA internally and externally to a woman's beauty fitness yoga

Women increased with age, ovarian function begins to fail, resulting in atrophy, reduction in the level of estrogen secretion, color dull, gradually lost its former youthful glory, causing temperament, emotions, appearance, psychological, etc. fluctuations. With the shrinkage of the ovaries of women accelerated the severe loss of ovarian function, women's self-resistance and the risk of ovarian itself has been substantially improved the prevention of women's diseases is imminent. 
Some people have likened women have two gardens: Garden appearance - face, Secret Garden - ovaries. Women's desire to garden flowering season and look forward to the flowering season undefeated, more the pursuit of eternal preservation. However, some women are emerging issues such as: skin problems keep; menstrual disorders, gynecological lot of problems; body deformation curves, local fat accumulation; volatile mood, mental state of poor sleep quality is low, such as hot flushes and night sweats weakness worries and so on. 
Beginning as early as possible the maintenance themselves, good for women's health, maintenance, many ways, how to maximize the maintenance of effect, is relentless pursuit of women, Sau Yan international female nurse give us the best way to introduce a set of -- internally and externally. 
From the inside, in recent years the popular yoga fitness is a very good choice. Those who practice yoga training through a special action, accompanied by special breathing patterns, in the spirit of the adjustment of active support, you can clear the body organs of blood circulation, adjust the hormone secretion, irregular menstruation, tubal block-up, post-partum vaginal relaxation, pelvic inflammatory disease so have a good effect. At the same time, it can enhance the body's kidney function, restore women's lost due to miscarriage or after production of "vital energy" so that women from the inside while the field distribution of a youthful atmosphere, anti-aging. Now have a growing number of women practitioners in this maintenance themselves, tasted the benefits of yoga. 
Since, it now launched "ovarian maintenance" services, it will gently massage oil on the abdomen, so that essential oils penetrate into the ovary through the skin capillaries as a way to delay premature ovarian failure, adjust the menstrual cycle, improve sleep quality, but also wipe out Female facial pigmentation, acne, makes the skin delicate, look younger. 
Changes in living conditions, so that women have more opportunities to care for their condition, women's physical structure determines a woman more likely than men grow old, while the appearance is beautiful and everlasting pursuit of women, ancient poem talented woman Zhuo Wenham Yan " April loquat Huang I did not want to see in the mirror mind disorder ", appearance is always women, are most concerned about. Modern society, women have more opportunities for face of permanent, saying: "There is books aroma from China," a woman's beauty can also be internally and externally.

Yoga deep breathing beauty France

The essence of yoga is breathing Dafa, in a call a smoke, the stretch the body, stimulate and sustain qualitative. 

In fact, your skin also needs "breathing meditation", emit toxins, purify the skin, make it transparent, Hydra, just like new. 

Call - emit toxins 

Weather, the environment, pressure extrinsic factors are easy for a woman's skin problems, then you need to use some special skin care products for skin detoxification, skin basal layer to restore clean Hydra. 

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Massage Beauty liquid, containing a variety of Kampo extracts of plants, by way of Massage and beauty within the aging of the skin to speed up the discharge of waste 

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Deep Purifying Mask Biotherm 300 Yuan 

Detoxification formulations can be in normal operation and in cells under the skin release toxins, ingredients also added a little mint essence another, so that the skin feels cool Relax. 

Suction - ease balance of 

Refreshing soothing, water and oil balance, healthy skin that the first prerequisite, grounding lay, and in order for the subsequent maintenance of homework to do better. The following several skin care products, make your skin free to breathe fresh contend. 

DHC Moisture Lotion Spray 85 Yuan 

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Oil-free formula contains active Aloe Vera liquid, so that the skin lasting relief can be used after makeup. 

OLAY massage cream 109 Yuan 

Gently massage 3 minutes, so that products such as jojoba oil and natural essence nutrients penetrate deep into the skin, so that the skin breathes freely. 

Lancome Pure Oil Control Moisture Gel 395 Yuan long-term 

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Yoga: a woman from the beautiful

Perhaps you have heard too many stories about the magic of yoga, it can really enhance your physique while relaxing. Is divided into yoga as hatha, jnana, raja, and bhakti many different forms, but the yoga instructor who will usually recommend astanga - a kind of dedicated to strengthening and maintaining the physical shape of yoga for you. 

Effect: Australia's astanga yoga expert Lizilake written in her "magic of yoga," a book that yoga can re-adjust your bodily functions, so that muscle and bone are thoroughly balanced relaxation, the nervous tension can also be to be healed. By attend yoga, you will receive an extraordinary physical strength, flexibility and patience; get unexpected physical and mental relaxation. 

Experts suggest: "astanga like a spiritual preparation," Lack said, "Through it, you can get rid of the past tense impatience to get spiritual stretch and focused. We pass this way to awaken our own body awareness, so training process should pay close attention to every step of the body's subtle changes of feeling and breathing. " 

Recommendation: Fitness: Yoga Practice Note prior to 

Specific approach: The best way to practice yoga is to participate in yoga training. You can wear any make you feel that we can stretch the limbs sports apparel and flexible. To find a partner with the best practice, and some venues also offer affordable prices Peilian members. Post a classified ad to find a newspaper, looking away from home or office location of more recent or traffic is relatively easy yoga training classes, call consult. Normally this training can free trial of first class, so you can begin. If you want to practice their own home can go to the bookstore look for the yoga instructional video or video dispatch, buying back their own learning, or log on to the internet to find some useful information about yoga and read. 

Yoga, achievements beautiful woman Nobody 

Stand at attention, a big step forward right leg, left foot turn 45 ゜, lifted his right leg, right knee and right toe in a line on the right thigh, and parallel to the ground. To maintain an appropriate degree of tension and enhance the physical sense, arm stretch to shoulder level. Staring right hand fingers at the same time take a deep breath. To maintain this position for a while, then change to one leg, repeat several times. 

Targeted areas: the buttocks, thighs, legs, arms and shoulders 

Special shape: Raise the chest and hip muscles, increase flexibility, an open back. 

a: Stand up straight, left foot step forward one step, and then left leg, under pressure, means the right foot forward, feet flat on the ground, his hands clasped together in the chest. Pressure buttocks, so that the left thigh and on the ground into a parallel line, pay attention to maintaining balance and posture to keep this a moment. 

b: Then, the body Wang Zuoce tilt, twist waist, face turn, so that the rear right arm leaning on the left lateral knee, left arm outside the Alice, hands clasped together to force the chest muscles to be tense. Persist in a moment, and then replaced with right leg, repeat a, b of the movement to minimize shake.

Five reasons of causing pain

Patanjali lists five reasons citta Vritti, causing pain (flare), namely: 

1. Avidya (ignorance or lack thereof); 
2. Asmita (sense of individuality, isolating human and distinguishes him from the group. It is a physical, mental, intellectual or emotional); 
3. Para (affection or passion); 
4. Dvesha (dislike or disgust); 
5. Abhinivesha (zest for life, the instinctive attachment to the earthly life and carnal pleasures, fear of being cut off from their death). 

These reasons are suffering in the depths of the mind Sadhakas (worshiper, seeker of truth). They are like icebergs of the polar seas, in which visible only the upper part. They must be hard to control and eradicate, otherwise the rest will not. Yogi learns to forget the past and not worry about the future. He lives in an eternal present. 

As the breeze stirs the surface of the lake, distorting the image reflected in it, and citta Vritti violate the peace of mind. Still waters of the lake reflect the beauty around him. When the mind is stopped, it reflects the beauty Ya Yogi stops your mind with constant diligence and release from desire. Eight stages of Yoga teach him how to achieve this. 

While the Shiva Samhita and Hatha Yoga Pradipika referred to the possible timing of success, Patanjali never defines how much time is required that the individual soul has achieved unity with the Divine Universal Soul. He said that the mind makes a serene and calm Abhyasa (incessant and persistent practice) and Vairagya (freedom from desires). Abhyasa he defines as a long sustained effort, carried out with devotion, which creates a strong foundation. 

Coordinating and focusing his body, senses, mind, reason, and I, a man reaches the awards - inner peace - and has the desire to connect his soul with the Creator. The main adventure in life - this is his return to the Creator. 

To achieve the goal, he needs a well-developed and functioning coordinating body, senses, mind, intellect and Y. If his efforts are not coordinated, a person will fail. In the third chapter (the Valley) the first part of "Katha Upanishad" God of death Yama explains that yoga Nachiketa seeker of truth, telling a parable about a man on a chariot. 

"Know the Atman (I) as the Lord in a chariot, the mind - as the charioteer and the mind - as the reins. Feelings, they say it's horses, and the object of their desires-pasture. Wise men call I am in unity with the senses and mind Bhoktrom (those who enjoys). Unable to discern never would rule over his mind, his feelings like a skittish horse. Able to distinguish always controls his mind, his feelings are like an obedient horse. Unable to discern become careless, even the unclean, and he does not reach the goal, passing from one body to another. ability to discern is attentive and always pure, he reaches the goal and is born again. The man who is able to discern charioteer, ruling the mind reaches the end of the road - the supreme abode of eternal Spirit. 

The Science of Yoga

The science of yoga is always devoted to the physical, mental and spiritual health of humanity. For a long time but people have misunderstood the east and west yoga as a science of the occult, mysticism, the black magic, witchcraft, and many have assigned it to the religious dimension of life. Because of this erroneous interpretation Yoga remained outside the realm of scientific research and investigation and could not be integrated into the mainstream of human life. 

Over the past hundred and fifty years is the human being physically, mentally and emotionally from the healthy and stable track, get out of balance. As a result, he learned the narrowness and ignorance, both of his utter dependence on further discoveries of medical science as its own. Now he has begun to look for a science that can give him at various stages of his life, health, serenity and inner harmony. 

The World Health Organization knows the importance of the spiritual side of man, when health as "physical, mental, emotional, moral and spiritual well-being" defined. 

For humanity Yoga is not new, it existed in all ages. But there were phases in which this science fell into oblivion. In India, however, the universal science of yoga was even during the dark period that raises the most degenerate spiritual traditions protected, and preserved. 

In this century, the yoga again came out of India to alleviate the suffering of mankind. It was revived by virtue of the intense effort and compassion of the yogis and sanyasis of India as the science of spirituality and integral personality development. The yogic science is freed from the grip of religious dogma and is now recognized throughout the world as an independent science. It serves the health of all humanity, not just one specific religion or nation. 

The traditional meaning of the word yoga is "union", the Union of jivatma or the individual soul with Paramatma, the cosmic soul. Yoga means the spiritual science that leads to the recognition and realization of this association. But in practical concrete context is yoga science, which leads to a balanced, harmonious and integral personal growth. 

There is no aspect of human existence or human assets that are not covered are the yogic science. Yoga is a science of "self-culture" and the "self-development." With the help of various systematic techniques and disciplines that are applied to physical, mental and emotional level, does yoga in all areas of our being - whether gross, subtle or causal - a harmonious balance. 

In the Bhagavad Gita, Krishna explains to Arjuna: ... samatvam yoga uchyate - "... balance, balance and harmony in every situation, whether favorable or unfavorable, this is known as yoga." Yoga also presents itself as the science of right living and points the way to fulfill the higher purpose of life, which can only be done through the acquisition of perfection in progressive steps. Shortly summed - Yoga is the science that helps us to consciously perceive the true life, and guarantees to us at all levels of health. 

It creates a harmonious balance, inwardly and outwardly, so that we can remain indifferent to all the highs and lows of life with praise and insult, as if success and failure in all our actions and efforts to attain perfection. 

The types of yoga 
As a yoga class is comprised of various types, such as Raja Yoga, Karma Yoga, Bhakti Yoga, Hatha Yoga, Kundalini Yoga, Jnana Yoga, Mantra Yoga and Laya Yoga, etc. Each variant has a special instrument to physical, mental, emotional and psychological disciplines and methods , intended to transport the aspirants to the higher realms of consciousness, the existence and perfection. Yoga as a unification of the individual soul with the Paramatma is the end, and yoga as a method of discipline and practice is also the means to achieve this highest purpose of human existence. 

The size of the Indian spiritual tradition - it is seen as a tradition of Sanatan Dharma - is based on the fact that it accepts all aspects of life and abilities of the person as they are all for individual growth, in favor of harmony and fulfillment can be used. The tradition deals with the "four goals" of life - artha, kama, dharma and moksha. 

Artha and Kama, the physical, biological and emotional needs, therefore, are not vulgar or dirty, but form the first stages of the spiritual ladder. To ascend on the spiritual path to higher levels, one must first meet the basic needs because they carry the life of every person has a great influence. However, should the sense of the respective rights and obligations of all such efforts are in the background. 

Even the human life process was divided into four stages or ashramas, namely brahmacharya (life of the child, pupil, student), grihashta (Life of 'householder'), vanaprashta (retired life for the purpose of contemplation) and sannyasa (renunciation of life, alone devoted to the spiritual realization). In this way, every single aspect of life was observed and fully integrated. 

In addition, characterized the numerous spiritual traditions and methods of practice by a sound logic, and offer a very practical approach to life. Every individual has a singular character and temperament respective stands on specific developmental stage, and shows an appropriate level of understanding. Just as a single medicine, the various diseases afflicting humanity can not heal, can be a single yogic technique does not apply at all spiritual aspirants. 

Therefore developed a large number of yoga techniques and traditions. Treated, for example, Hatha Yoga involves the body as a "clay pot" that was not fertiggebrannt by the potter, but physical, sensory, mental, emotional, intellectual and egocentric systems. Similar to the unfired clay pot in the first heat and fire to burn must require the psycho-physiological nature of a man of "burning" in the fire of yoga, so that it can develop themselves spiritually. 

The hatha yoga tradition, therefore, is based on body-related method. The body is the medium that requires for example cleaning and reinforcement through shatkarmas and asana, the lightness, freedom from illness and patience through the practice of pranayama and pratyahara, the stability of mind and emotions through the practice of mudras, and bandhas dharana. Only under such conditions, the higher achievement - thanks to the acquired balance between solar and lunar energies in the body - is possible. 

The philosophy of yoga 
The philosophy behind yoga is generally coincides with that of the real Raja Yoga and is based on the Yoga Sutras of Maharshi Patanjali. Together with the Sankhya philosophy of Raja Yoga is an eternal, omnipresent, plotless Prakriti principle (manifested and non-manifested in nature) and a variety of ubiquitous consciousness Purusas (monads of pure consciousness). Yoga accepts another, a third principle, namely) Ishvara (God. The contact between Purusha (s) and Prakriti latter can manifest their multiple effects. The Purusha experiences - thanks aviveka (lack of distinction) - that he is an individual person, because he identifies with prakriti and its various modes. 

Raja Yoga is now offering a way out of this Purusha, the concatenation. Therefore, it is also this yoga as a practical path to liberation rather than as a philosophical excursion into the realms of the spirit. He treats the so-called eightfold path, the "eight limbs" are scientifically described this as the natural steps of the ladder, which makes the people come from his human to the true divine nature. The coarse and fine ties that will bind to Prakriti Purusha intersected. 

After all the bonds have fallen enjoys the liberated purusha its independence (kaivalya or moksha). This is the goal of Raja Yoga. The "eight limbs" will be briefly presented: 
The 8 limbs of Raja Yoga 
 
Yama: In the form of ahimsa (nonviolence), satya (truthfulness), Asteya () non-stealing, Brahmacharya (living in harmony with the higher consciousness) and Aparigraha (is) without possessiveness yama, the social code of conduct, the acts against fellow human beings controls. 

Niyama:) By shaucha (cleanliness and purity, Santosha (contentment), tapas () voluntary privation, want) Svadhyaya (analysis of the self, understanding one's own nature) and Ishvara Pranidhana (Selbstergebung before God, discipline, culture of the self, nature , strong will and faith in God to be developed. 

Asana: Asana positions intended reasonable, balanced and harmonious functioning of bodily organs and systems under all conditions. They also help eliminate the gross energy blockages and to perceive the subtle aspects of the body. In the form of meditation asana position forms the basis for the grandiose building of the Antaranga sadhana (the inward disciplines of Dharana, dhyana and samadhi). 

Pranayama breathing technique and reorganized This harmonizes the body's energy by cleaning the energy channels and the obstacles is removed, then the whole system energized and to exercise adequate control over the subtle pranic body-helps. It is this control allows the control of desires and the Vrittis (shapes and forms of the mind and the imagination), the chains of Prakriti Purusha. 

Pratyahara: This technique shows us how we should withdraw the senses from sense objects. A retreat, which clarifies the perception of the inner world of the spiritual dimension of emotions and the psyche and intensified. 

Dharana: focus on the technology, the mind for a long time to a point, it helps to internalize the perception and to draw energy from our inner being. It also supports the development of willpower and inner strength the face of difficult life situations. 

Dhyana: Will dharana a continuous and uninterrupted process and the perception does not differ more from their point of concentration, it is called dhyana or meditation. It brings the aspirant closer to his inner being - the source of peace, joy, knowledge and wisdom. 

Samadhi: The dissolution of mind, intellect and ego in the cosmic consciousness in which peace, happiness, harmony and light will ever know - this is samadhi. Here Purusha experiences its own true nature, the transcendent state of absolute independence and freedom (kaivalya). 

Patanjali's Yoga, the building was built not on preconceived notions or axioms. He merely laid down the fundamental principles that are applicable for every practitioner, regardless of his religion or his faith. On rope verifiable experience, the practitioner, step by step to the destination. The practical applicability of this yoga is universal. 

Mantra Yoga 
The science of Manta and Yantra Yoga deals with the concepts of consciousness and energy in terms of sound vibration and the symbolic representation of this vibration. A mantra helps divine energy that manifests itself in a sound pattern. A yantra containing the divine energy that is reflected in a visible geometric shape. Both help to erase the negative gradually Samskaras (deep-rooted impressions from past lives) and engraved in the subconscious archetypes. 

These two form of yoga to harmonize the intellectual, emotional and psychological systems of the personality, to redeem in the course of the absent-mindedness, instability and turbulence of the mind and the mind. Thus the potential energy is brought in people from their latency (concealment). 

Bhakti Yoga 
The science of Bhakti Yoga is suitable for people with devotional tendencies and abilities. It helps to remove emotional blockages and impurities, leads to higher-yielding and I believed in a reality. Reine, ecstatic bhakti is probably the highest level in the spiritual life of a man. 

Karma Yoga 
Karma Yoga is the path of service is free of selfish motives, but carried by the sense of individual duty. The ideal of the Bhagavad Gita can be in the form of two terms express summarily karma and yoga. Krishna consistently throughout the Gita sets with precise and forceful words, the core principles of karma yoga dar. He praises the high duty of man, selfless work, I run-lose actions without waiting for the "fruits" of the work. 

The secret of Karma Yoga is the development of skill and perfection in action. The magic formula to be learned, if you live in an active spiritual community, after which they can easily apply it in everyday life. In fact, it may be far smoother and richer motivation to work selflessly for others, as selfish for themselves 

This shows the difference between "karma" and "Karma Yoga". It creates karma, if you have yourself in mind - and when their own wishes or conflicts are the drivers for action. If you work but not for themselves, ie, in favor of the ego, but presents his action as a service and a gift of other people, then the mind is free and one can experience the benefits of Karma Yoga. 

Kundalini Yoga 
The science of Kundalini and Kriya yoga aims to awaken the latent energy of the cosmic man. Is she awakens, it recognizes and understands the mysteries of human nature and the universe. All the exquisite experience of spiritual life are caused by the Kundalini energy. 

Of course there are many other classes and types of yoga with their respective characteristics. But rather than list it seems to me important to make more and more people are familiar with the beneficial effects of yoga. You should choose a few techniques that you can practice each day, then you should try to exercise it unilaterally, but balanced so that the demand is supported by the different personal abilities and growth (and space) development. 

It is gaining the impression that yoga is one in future for the heritage of each nation. It is increasingly accepted in all sectors of society, whether in education, medical sciences, in prisons, sports, military, hospitals, during space flights, in psychiatric hospitals or in commercial and industrial groups. Again, the time has come for humanity to claim their authority in the realm of the great spiritual yoga tradition.

Yoga: The maintenance of good posture and the muscles of the chest in good condition

Like the heroes of the cartoon of the same name, each woman has a "fad" (small or large breasts, plump legs, big hips, etc., etc.), which she always remembers and makes sometimes a little shortage (which did they might not be) a huge problem ... And maybe stop to follow the unattainable standards and be myself? 

Like the heroes of the cartoon of the same name, each woman has a "fad" (small or large

Let's start with the maintenance of good posture and the muscles of the chest in good condition. And help us in this yoga. 

Good posture - it is always nice. In most cases posture is an indication that its owner monitors their own health. As you know, preserve the flexibility of the spine extends his youth, and this means the absence of many diseases. 

Recall that the involve in carrying out multiple muscle groups. 

Step One: Warm - 

1. Stand up straight, feet fully on the floor. Muscles tightened, his shoulders straightened and freely omitted, the muscles of the abdomen, back, legs stretched, the chest is fully straightened, chin parallel to the floor, the spine is fully extended. On the inhale lift your hands up, joining hands straightened arms above his head. The hands are drawn up, feet stay on the floor. Stay in this position for several respiratory cycles. On the exhale, lower hands along the body ( mountain pose). Repeat several times. 

Step Two: Base 

2. Legs wide apart, his arms raise and breed in the hand, feet parallel to each other, palms parallel to the floor, back straight. On the exhale, maintaining posture, bend to the right, sliding his hand along a straight right leg. Save the position for several respiratory cycles. On inspiration to return to the starting position and repeat the exercise to the left - pose an elongated triangle). Repeat several times. 

3. Stand up straight, feet fully on the floor. Muscles tightened, his shoulders straightened and freely omitted, the muscles of the abdomen, back, legs stretched, the chest is fully straightened, chin parallel to the floor, the spine is fully extended. On the inhale lift your hands up, joining hands straightened arms above his head. Start to squat until thighs are parallel to the floor. Thus the spin must remain straight and if possible not to lean forward. Hands are drawn up. Wait a few breathing cycles. On inspiration to return to its original position - pose rage).  

4. Exercise from a prone position. Lie on the floor face down, arms stretch forward, his legs are joined together. On the inhale bend the elbows and place palms on the level of the hips. Raise the upper half of the body, straightening arms. Maximum gently bend back. The legs should remain straight and tense. Rib cage is fully expanded. Stay in that position for several respiratory cycles (cobra pose). Repeat several times. 

5. We should sit on the floor, legs outstretched. First, bend the right leg at the knee, grab the foot with his hands and put it on the left thigh, the heel should ideally be near the navel. Then the same thing done with the left foot. Back should remain straight. The left hand to lift up, bend at the elbow and put his hand along the spine, palm down. His right hand bend at the elbow and put his hand up between his shoulder blades. Throw in his hand. The back is still straight. Chest is expanded, but not bulging forward. Stay in this position for several respiratory cycles (a combination - lotus posture and - poses a cow). Then change the hand position. 

6. Remaining sit on the floor with your legs crossed and leaning back, slowly lie down on the floor with his back, chest upwards. Try to put your hands on the floor behind her head, stretching them. Stay in this position for several respiratory cycles - fish pose). 

Step Three: relaxed 

7. Sit on the floor, legs outstretched. Bend the left leg at the knee, hands to take a foot and put it right thigh. Bend the right leg at the knee, hands to take a foot and put it on his left ankle so that the heel was directed upward and the toes were left thigh. Hands placed on his feet - back of the hand touch the knees. Keep free breathing (attitude wise). 

8. Lie on your back and totally relax. Brushes should be based on your palms up. Heels together, toes apart. Close eyes (corpse pose). 

Complex of exercises takes time no more than 30-40 minutes. All should be done smoothly and slowly, when an uncomfortable occupation must end. It is worth mentioning that try yoga can a person of any age, but he must be sure that it has no contraindications. In addition, you can not immediately require a precise implementation of, accuracy is achieved in the training process. Can master the first one exercise and then connect them to the complex.

Additional description Utthita Trikonasana

Initial position of the feet in this Asana requires special attention. The fact is that all people are different proportions of the limbs, this is added the difference in height and build. And the question immediately arises: what is in each case setting the width of the legs? Answer: The starting position in this position for any person to be so, when - leaning to one side with the spine, more or less parallel to the floor (in the thoracic part of it) - arm, dropped down perpendicularly, will be located in the middle segment of the knee to the ankle joints of the same name feet. Or you can say this: the hand touches the floor in the middle of the horizontal projection of the said segment. 

In contrast to the approach Iyengar yoga, where everything is done too abruptly, tear, quickly, I do not recommend a "standing" asanas to put legs to the starting position jump, nor would advise you to jump back to its original position. In fact, these Macropod manners in the classical practice, completely out of place. Sharp movements in addition initiate a consciousness, and the already overheated reality, and the challenge of yoga - to balance it, so all the movements during the transition from posture to posture should be unhurried, relaxed and soft that people are not leaping around, moving jerkily, like Pinocchio in a bad cartoon. 

So, let us turn to the formulation of the feet. In all positions, which are carried out "standing", the foot always oriented so that foot is feet, to which we bend (or in the direction which makes an attack, that is, bend the knee) was placed in the plane of the legs and torso, that is was directed sideways, parallel to the wall, if we stand back to her. The other foot is always formed with the first only an acute angle from 45 ° to about 70 *. During the execution of any "standing" posture soles of both feet must be held tightly to the floor, which is achieved not at once. 

Moreover, the School of Iyengar insists that they were pressed to the floor so close to the body weight distributed on the surface of each foot evenly, virtually no distinction in its individual sections. Only then will a certain point in the center of the foot, which they call "eye of God Burg, supposedly, will be closely in touch with a support surface that characterizes the necessary state and position of the feet. 

This, of course, "aerobatics", which I think only confusing for a beginner just have to resolve several mutually exclusive issues. In addition to keeping his feet in full contact with the floor in Utthita Trikonasane, legs should be straight in the knees and a cup of their sunken top. The trunk also went down to the side, located in a vertical plane, which you control for touch backs. 

All these endless details, petty, non-essential requirements and nuances of the system allow Iyengar yoga at least something to talk about asanas but bare description of their geometry which, especially in the "standing" postures, it is extremely easy and fast to remember. Of detail given here is important because attention should be involved in something to do with no real meaning on the one hand - and distracted from his search for the proposed, scanty indeed information - on the other. 

Typically, flexible middle-aged man, unfamiliar with yoga, very mediocre. Not only that by hand floor "Trikonasanah - an elusive goal, but also the knees drawn disgusting, and the torso turns, - what can I do? 

First: all the "standing" asanas should be performed, as I said, at the wall. Iyengar in 1989, said in a joking manner, but quite seriously, that the "standing" poses a wall - the best teacher, and here he is absolutely right. 

So, we camped in a vertical plane so that the foot is feet, to which we have gathered to bend, was at a distance of 10-15 cm from the wall and parallel to it. Then the heel of opposite foot - at the turn to the desired angle - will touch the wall. Setting foot in such a way to advance a certain width, I begin with an exhalation lower torso to one side, say - to the right. In this case, both shoulder blades do not lose contact with the wall, especially the upper left, which should not come off or an inch. 

It is so moving down until such time as no one in his ribs or resistance in the leg, which I omitted. As soon as the difficulty appeared and feel - no matter where! - Became apparent I must, pushing (which is convenient, but possibly vertically, not diagonally) with his right hand in his right leg the same (with shoulder blades pressed against the wall) and distributed on the part of her body weight, stay in a position to direct the knees and stretched string (but without too much stress!) feet - while the body is relaxed! The upper arm goes to the zenith, the bottom - the nadir. 

That is, although it rests on the leg or the floor, but perpendicular to the latter. At the same time I done it head to the left so that, without straining his neck to look at your left thumb, which is located at the top. In this position, I watch the breath in his nostrils, stomach completely relaxed. Again, pay attention to the above subtlety: if the legs are too relaxed, then any "standing" asana will be unstable. As adaptation to these postures should be phased out from the wall, firmly stand on its own feet. To control can only slightly touch her back, and then perform the asanas without any support and the support. 

On the other hand and foot strain is a mistake, leading to the fact that together with them in an unacceptable degree of "capture the" minds and the whole body, and it is not nothing but a spurious work that is entirely unnecessary and a hindrance to the faithful execution of postures and all practices in general. Therefore need to "catch" a sector of the intensity of the tension leg, so that they remain sufficiently rigid, immutable structure, and the torso and it was capable of the most relaxing, while in the belt, it can be freely bent or twisted. Thus we come to the polar nature of the load regime of the body: all working in Asana - strained only to the extent necessary, minimally, with no excesses, it is not involved - relaxed to such an extent as possible. 

In Utthita Trikonasanu should bend to exhale, to breathe freely and in a pose with the breath to rise to its original position so that the rate of flexion-extension not to shoot down the respiratory regularity and quiet. This requirement dictates a slow motion at the entrance of the posture and exit them. 

So - when bent, exhale, inhale free - and we again breathe normally, calmly, relaxed and at ease, but being in this position

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.

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.

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.

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.

SPECIAL YOGA & SEX : Male power and energy

For yoga, the power resides in the male seed. If the person knowingly creates a share of energy in the second charka, if he knows how to generate enough seed and how to do it up in the blood, this will make it very strong. Importante for him, because the Kundalini Yoga women and sixteen times stronger! The woman creates man. Therefore, man must balance the power of its polarity, the female, and it must realize that he is part of Infinity. When a woman feels the high vibration in the male, then begins to desire, to give him strength and make it "great." 
In this sequence, we move the 'essence' of the seed, or Binder, in every pore. It is a great way to transform the sexual energy, and when it is too concentrated, with an over-emphasis on sexuality (as often occurs in adolescents), both when the sexual desire, especially in times of stress or maturity, begins to decline. The movements of this short sequence have a powerful effect regeneration and balancing of seminal fluid, and act as tonics of the nervous system and brain. The man must become master of the requests of the mind and balance with his sexual energy. 

On Sat Kriya should be performed for only 3 min. from beginners, who must begin with a short time and to always follow the relaxation (the length of twice the time of meditation). It is the basic meditation of Kundalini Yoga. Among its many effects, the strengthening of the sexual system and the relaxation of fears related to sexuality. Also channels the energy of a persistent impulse toward creative and healing, restore the flow of prune in the first three charkas. This gives a great balance of mind. The heart, with the movement of the diaphragm, it receives the benefit. 

1 A ground supported on the knees and hands, raises his right hand with elbow bent while the left leg to bring it parallel to the ground. Inspire deeply Hold your breath and raises her leg higher, then again reportable parallel to the ground. Repeat for 8 times, being careful to keep the knees very relaxed. Then expires, with the leg parallel to the ground, and repeat the sequence for up to 11 minutes. Repeat by reversing the legs and arms. 




2 This form of meditation is called Sat Kriya and Kundalini Yoga in the key. Sit down on her knees, raises his arms high above his head, well-being careful to keep your elbows relaxed and the palms of the hands together. Say the sound sat by contracting the navel, pronunciation soundman releasing the contraction (sat man: identity). The eyes are closed all the time and gaze intensely fixed inner point between the eyebrows. Do this exercise for 3 min., Relax a moment and reptile again for another 3 min. At the end inspire, Collapse All mule Bandh in muscles and mind brings all the energy toward the tip of your finger. Finally relaxed. 




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 long name guru dev name. 
• 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.

Yoga as preventing colds and sore throat

Last autumn the window with his peculiar beauty and charm. Enjoy it is often hampered by catarrhal diseases. Not having to change to a cold and raw weather, you can easily get sick. Practicing yoga significantly reduces the risk of these health problems, and if they did have emerged, accelerates the recovery process. 

Angina - is a contagious disease, which affects the palatine tonsils. The disease occurs frequently, especially in the crude and cold weather. When angina is felt general malaise, pain when swallowing, fever, headache. Regardless of the method of treatment in the early days it is necessary to comply with bed rest and drink fluids liberally. 

Colds in people are usually called a number of diseases caused by super cooling the body against the backdrop of a virus attack. If cold is felt general malaise, cough, runny nose, sometimes the temperature rises. Symptoms do not occur simultaneously and are not at once, such as runny nose and cough may «hold» a long time. 

Asana can be performed to prevent, as well as during recovery, when major symptoms are not too worried. 

Again the basic rules of exercise. 

1. Exercises can be performed by men and women, like health and illness weakened, with 6 years and no upper age limit. 
2. Classes are conducted in a better ventilated room. 
3. Exercises should be done, spread out the floor on a soft cloth or mat. 
4. Clothes should be comfortable. 
5. Useful entire deal early in the morning or the evening before bedtime. Keep in mind - in the morning the body of a fettered, Be careful with exercises for strength. 
6. Following the exercises, you should breathe through the nose, mouth closed. 
7. Asana should be done on an empty stomach, not earlier than 3 hours after meals. 
8. In yoga unacceptable stress muscles, overload, and pain. Performing asana, we'll have to go from simple to complex. 

Exercises that improve the condition of the body with angina 

1. lion pose. Technology Implementation 


o Sit on the floor, pull the leg straight in front of you. Place the palms on the floor near the pelvis. Fingers are addressed to the footsteps. Pull the hands directly. Always keep your back straight. 
o Bend the right leg in the knee, and helping yourself by hand, place your right foot under your right buttock, then bend the left leg and place left foot under the left buttock. Sit on heels, toes turned backward. Hands put on his knees. 
o Then move the body weight on the hips and knees. 
o Pull the body forward, keep your back straight. 
o Hands straighten, with a voltage pull fingers, and Slide their davite their knees, severely straining the brush. 
o widely open mouth, visited language, as far as possible, trying to get the tip of his chin, as much as possible open their eyes. 
o Looking forward to the tip of the nose. Stay in position about 30 seconds, breathe through the mouth. 
o Remove the tongue, close your mouth, remove the stress from the eyes, remove the brush from the knees and straighten the legs. Take quiet slow breaths through the nose. 
o Exercise execute 3-5 times in a row. 

The therapeutic effect. Exercise improves blood circulation in the throat and neck - it's a good disease prevention tonsils. 

2. Rabbit pose. Technology implementation. 


o Sit on the floor, pull the leg straight in front of you. Bend your right leg in the knee, and helping yourself by hand; place your right foot under your right buttock, then bend the left leg and place left foot under the left buttock. Sit on heels, toes turned backward. Hands put on his knees. 
o Make a quiet slow breaths through the nose, followed by Hold hands over heels, big toes outward. Then exhale slowly tilting in the forward and down, trying to touch the pad near the knee loom. 
o Then uprights crown in the floor, chin firmly push to the sternum, and not changing the status of the legs, back and buttocks province forward until the hand holding the heel, not stood up to the elbows. 
o Remain in position a few seconds - until the last break after inhalation. On exhale, return to its original position. Exercises perform 1-3 times. 

3. Posture candles or birch. Technology implementation. 


O Lie on your back on the mat, legs fully extend and straining the knees. Hands along the trunk put your palms down. 
o bend the knees, legs to the stomach, thighs squeeze on the belly. 
o To exhale lift pelvis from the floor, helping themselves with their hands. Breathe evenly. 
o Again at exhale lift the torso even further up that it was perpendicular to the floor, keep his hands, the chest should touch the chin. 
o In the end, take the position that on the floor were just back of the head, neck, shoulders and back of the hand to the elbows. Hands that should be in the middle of the spine. 
o Vydohnite, straighten the legs. At the outset, may not be easy to keep the feet of a strictly vertical. It should stretch the back muscles of the hips and stretch up stronger. Elbows do not make the shoulders wider. 
o Stay in the pose for 5 minutes, gradually increasing the time of the asana and 15 minutes, breathe evenly. Check that the neck was straight, and the center chin resting on the sternum. 
o Vydohnite, slowly and gently fell to the floor, release the hands, lie back and relax. 

Exercises that improve the condition of the body in the cold. 

1. Posture tilting forward. Technique Implementation. 


o Sit on the floor, pull the leg straight in front of you. Place the palms on the floor of the pelvis. Take a few breaths, exhale. 
o Vydohnite, pull the arms and grasp the big toes, each clutch between index, middle and thumb cuffs respective hands. 
o Stretch the spine and try to keep it prognostic. At the outset, is a sort of bulge, because the spine stretched only from the area of the shoulders? It should start from the back sag pelvic area at the rear, while the arms stretch from the shoulders. Then the bulge disappears and the spin will be flat. Take a few deep breaths, exhale. 
o then exhale, rotate, elbows. Use the elbows as levers to help pull the body forward, and try to touch loom knee. 
o Slowly lower the elbows to the floor, pull the neck and torso, and tap the knee nose, then lips. 
o When it becomes easy to make further efforts: Capture the underside and put his chin on his knees. 
o When this becomes easy, stuck a brush, cover your fingers and put his chin on the shin below the knee. 
o Make sure that the rear surface of the knee fit snugly to the floor. At the initial stage of the knees will rise from the floor. It should stretch the back muscles of the hips and torso to move forward. 
o Remain in the position which you can use, from 1 to 5 minutes, breathe evenly. 
o breath, lift the head from the knees and relax. 

2. Camel poses. Technique Implementation. 


o Put on your knees, keeping hips and feet together, toes while lying on the floor. 
o Place the palms on the thighs. Pull the thigh, back and spine vignette stretch rib. 
o Vydohnite, place your right palm on your right heel and left palm - on the left, and if it turns out then try to completely cover your palms soles feet. 
o Davit palms on the foot, head, back and reject the hog, try to keep the hips perpendicular to the floor. 
o Push and reduce buttocks, neck maximum pull back. 
o Stay in this position about 30 seconds. Breathe normally. 
o Release the hands one after the other and put them on the thigh. Then sit on the floor and relax. 


o Sit on the floor, pull the leg straight in front of you. Place the palms on the floor of the pelvis, giving your fingers to stop. 
o Bend your knees so that the foot, stood on the floor. 
o Transfer the body weight on the hand and foot, and lift the body from the floor. Straighten arms and legs, straining elbow and knee joints. 
o Pull the neck and head, the maximum ago. 
o Remain in position 1 minute, breathe normally. 
o Vydohnite, bend the elbows and knees, sit on the floor and relax. 

Yoga exercises have tremendous positive impact on the organism, but they are not an alternative to drugs, which recommends that the treating physician.