MINISTRY OF EDUCATION OF THE REPUBLIC OF BELARUS
BELARUSIAN STATE UNIVERSITY
Department of Biology
Abstract on Physical Culture: "Yoga - as a system of physical exercises"
Students of the 4th year of the 8th group
Ivanchik A. N.
Minsk, 2011
YOGA AS A WAY OF LIFE
Lifestyle in a world full of stressful and conflict situations requires increased attention to the state of one's health. The desire to find peace, get rid of stress, achieve inner harmony is akin to searching for a "lost paradise" and maybe that's why a healthy lifestyle has become extremely popular in the modern world.
Health is the main indicator of the state of human vitality and quality of life. However, working only on his body and not paying due attention to thoughts, movements of the soul, a person, unfortunately, will not achieve integrity. Only taking care of the body, combined with the development of consciousness, will allow you to fully experience the joy of being.
Yoga is an ancient teaching about improving the body and spirit, a system of practices that can reveal the entire energy potential of a person and direct it in the right direction. Yoga exercises are contact with ancient Eastern traditions and acquaintance with a unique system of healing the body, dating back many centuries. True desire doing yoga comes as a conscious necessity. No matter how many flattering reviews you hear about yoga, every person makes a decision independently and at a certain period of his life. Only in this case, yoga exercises will become meaningful, bringing the greatest benefit to your body. Blindly following fashion, treating yoga as the trend of the season has nothing to do with the adoption of yoga philosophy. Exercise requires a significant application of strength: both physical and spiritual.
yoga exercises
yoga exercises- work with the body, mind and soul. It is the achievement of harmonious unity between these three substances that is the meaning of yoga. Exercises, the regularity of their implementation, can really change a person's whole life, teach him to think differently.
YOGA: exercises for the harmonious development of the body and spirit
Movement in the direction of yoga is teaching the body to preserve vital energy, accumulate and distribute forces, get rid of ailments on its own and remain active until old age.
For yoga exercises to be really useful, bringing peace of mind, you need to be very careful at the stage of acquaintance with this ancient system. Before doing the exercises, you need to relax well through breathing exercises and meditation practice. Do not try to achieve perfection in yoga exercises the first time, otherwise you can injure yourself and forget about yoga for a while.
YOGA: exercises for health and longevity
Yoga exercises (or asanas) have an amazing effect on the body as a whole.
Yoga exercises cleanse the body.
Yoga exercises increase blood circulation and ensure longevity.
Yoga exercises make the body slim and beautiful, and thoughts - positive and clear.
Yoga exercises improve memory and concentration.
Yoga exercises supply the tissues of the body with a sufficient amount of blood, which ensures the preservation of health.
YOGA - the golden rule
Determine your YOGA HOUR and stick to it strictly.
HOUR OF YOGA should be in your life, regardless of desire, mood and circumstances. Yoga exercises should be done DAILY.
Yoga Exercises for Beginners
RULES that should be followed in order for yoga exercises to bring the greatest effect. Remember:
Postures should not be performed immediately after sleep.
Postures (asanas) are always done on an empty stomach, 1.5-2 hours after a light meal and 4 hours after a heavy meal.
You should do poses in a well-ventilated area, you can do it in nature, provided that no one interferes.
Clothing for classes should be comfortable and spacious.
Choose the right time for classes according to your abilities and daily routine.
Do yoga poses without fuss, slowly, focusing your attention on the sensations in the body.
Lay out the rug. You can turn on pleasant, quiet music.
Leave all worries, anxieties, fuss. Try not to think about anything.
There is only you, your body and yoga.
Exercise 1: MOUNTAIN pose (tadasana)
This is the first pose with which any set of yoga exercises begins. At first glance, a very simple exercise, but some skills are also needed to perform it correctly.
Performance:
Get up. Legs together. Feet are in contact along the entire length. The knees are straightened. The thigh muscles are tense. The back is straight. The head is slightly raised. Take your shoulders back. Hands are freely lowered along the body. The palms are facing the body. Follow the face. It must be relaxed. Look straight ahead. Focus on the center of the body. Stay in this pose for 1-2 minutes.
Exercise 2: TREE pose (vrikshasana)
This posture strengthens the nervous system, develops the vestibular apparatus, makes the legs strong, and has a beneficial effect on the joints. Performance:
Get into MOUNTAIN pose. Bend your right leg and take your knee to the side. Take the foot with your hands and place it on your left thigh, as close to the groin as possible. The right knee should be in the same plane with the body. Inhaling, raise your arms up above your head, straighten your elbows, join your palms without bending your elbows. Freeze in this position for 1-2 minutes. Repeat the exercise, changing the supporting leg.
Exercise 3: TRIANGLE Pose (Trikonasana)
Despite the apparent simplicity, this pose brings many benefits: fat deposits are reduced, the chest expands, the nerves on the sides of the body and the spinal cord receive a useful shake that takes them out of lethargy. This pose quickly drives away laziness. This pose is especially useful for those who are forced to spend many hours at their desk. Execution: Stand straight with your legs apart about 100 cm wide. Spread your arms to the sides, parallel to the floor, palms down. Exhaling, bend strictly to the left, so that your left hand touches the floor near your left foot. Right hand lifted up. At the same time, turn your head so as to look at the palm of your right hand. You should feel the tension in the muscles of the right side of the body. Stay in this position for a while. Return to the starting position while inhaling. Repeat the exercise, leaning to the right. While performing the pose, the arms and legs should be straight. Perform the pose 5 times in each direction.
Exercise 4: SNAKE Pose (Bhujangasana)
This is one of the postures specifically designed for healing and rejuvenation. spinal cord. At the same time, this posture eliminates excess fat, which forms ugly folds, especially in people leading sedentary image life. The names of asanas are not accidental, as many owe their birth to the observation of wise nature. When a snake crawls, it seems as if it has no skeleton: the spine is flexible and elastic. But in danger, the snake can become hard, like a steel rod. Thanks to this exercise, our spine also becomes flexible and strong.
Performance:
Lie on your stomach. Legs together, extended. Heels and big toes should touch. Bend your elbows. Palms on the floor near the armpits. Raise your head, exhaling slowly, straighten your arms and bend back as much as possible. At the same time, raise your chin, tilt your head back and take your shoulders back. Now your entire body above the navel is lifted and curved back. Feet should be together, mouth closed. Remain in this posture for a few seconds, then, inhaling, lower yourself slowly. Repeat this exercise, five times will be enough.
Exercise 5: Plow Pose (Halasana)
This posture also has a very beneficial effect on the condition of the spine. For violin strings to sound melodious, they must be properly tuned; in order for arrows from a bow to fly fast and far, you need to tighten the bowstring; in order for life to be long and healthy, you need to have a flexible and elastic spine. This asana strengthens the nervous system and rejuvenates the thyroid gland, which plays an important role in the functioning of the whole organism.
Performance:
Lie down on the floor. Stretch your arms along the body. Palms facing down, legs straight. While inhaling, lift your legs without bending your knees. When the legs are in a vertical position, start exhaling. Exhaling, bring your legs back behind your head until your feet touch the floor. Stay in this position for a while, then slowly return to the starting position. Repeat the asana 5-6 times. Exercise 6: CANDLE Pose (Sarvangasana)
This is a pose for all parts of the body. The yogi who invented this asana chose a simple but effective way: he simply allowed gravity to work wonders in the body. Sarvangasana improves blood circulation in the upper body, strengthens the heart and thyroid gland, which brings invaluable benefits to the entire body. Execution: Lie on your back on the mat. Put your hands along the body. Hold your breath and lift your legs. When they are at a 45-degree angle to the floor, grab your hands behind your back. Keep your legs straight, but without tension. The arms should support the back as low as possible so that the torso and legs form one vertical line. Press your chin to your chest. Breathe calmly and relax. Stay in this position for one minute to begin with, eventually increasing the duration to 5-10 minutes. You need to come out of the pose slowly, lowering your back to the floor gradually, vertebra by vertebra.
Exercise 7: Corpse Pose (savasana)
Savasana is one of the most beautiful postures in yoga and must be mastered. Corpse Pose is a magical remedy against fatigue, gloominess, despondency, depression and fatigue. 10-15 minutes of staying in this position will instantly remove these conditions. Complete relaxation of the whole body for 15 minutes is equivalent to 2-3 hours of sleep. Regular performance of this asana will improve blood circulation, normalize blood pressure, tones the nervous system, relieve fatigue and increase energy. Execution: Lie comfortably on your back. Hands lie a short distance from the body. The head should not lie on the pillow. The eyes are closed. No extraneous noise should bother you. Remove excess clothing and jewelry. Start relaxing by listening to your breath. Monitor the incoming and outgoing air. Breathing should be calm and free. Now move on to relaxation itself. Take a look at the individual parts of your body with your mind's eye. Start with the feet, go through the legs, then pay attention to the arms, attention to the stomach, chest, neck, head. Do not forget about the face, all the muscles of the face should be as relaxed as possible. Instill warmth in each part of the body, then heaviness or vice versa. In order for you to understand what you are striving for, it is important to know what a relaxed body is. You are really relaxed when you do not lift neither arm nor leg, when your eyes seem to be filled with lead, and your whole body is too lazy to make even the slightest movement. The body is asleep, but the mind is awake. It is necessary to leave the pose very calmly and gradually.
Used sources:
1.www.chasyogi.ru/telo.html
2.yogajournal.ru/
Sbitneva O. A. Modern and traditional systems of physical exercises as a means of health-improving orientation of students in the process educational activities/ O. A. Sbitneva. // International Journal of Humanities and Natural Sciences. - 2018. - 4. - S. 65-68.
FROM MODERN AND TRADITIONAL SYSTEMS OF PHYSICAL EXERCISES AS A MEANS OF HEALTH ORIENTATION OF STUDENTS IN
PROCESS OF EDUCATIONAL ACTIVITIES
O.A. Sbitnev, Senior Lecturer
Perm state agrarian T technological university name nor Academician D.N. Pryanishnikova
(Russia, Perm)
Annotation. The article deals with the problems of students' health. The materials of the article reflect the importance of modern and traditionalhealth systems. The influence of physical activity on the educational process is considered. Discussed problem we are passive students. Brought short review benefits of yoga in different and dah sports.
Keywords: physical activity, health, physical activity, modern and traditional wellness systems, Lifestyle.
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Health systems are systems that ensure the formation of human health based on practical methods that subdivided into modern and traditional. Modern wellness b forming systemsare found in the countries of the about doy culture, allow you to provide background R health promotion based on systems approach. Thisshaping, aerobics, Stretching, Pilates , Rhythmic gymnastics, callanetics. Shaping is a complex ri t physical exercisesAnd healthy eating aimed atbody shaping and about increased muscle tone. Aerobics is a kind of physical training, when special movements are performed to rhythmic music that helps e follow the rhythm of the exercises. Improves performance respiratory, cardiovascular , nervous systems. Ukre p the skeletal system breaks down. The most popular other types of aerobics are step aerobics and aqua aerobics. Step aerobics is dance aerobics, which is about is carried out on special platforms, called lysed by "steppes". Aqua aerobics is a exercises performed in the water. Stretching - this gymnastics, subspecies fitn e ca, which is a complex P stretching of the muscles and ligaments of the body. Used as a h minks, prevention(hypokinesia, osteoporosis) and treatment of various diseases.Positive effect on the central and e peripheral nervous system. Activize and exchange processes take place. Pilates is a complex static exercises, for example in lent to the development of flexibility and mobility about combined with proper breathing and keeping the body in balance.The main task Pilates is in the interaction th action of all muscle groups, ligaments and at hozhily. This helps to strengthen the muscle tissue of the body, increase the elasticity of the ligaments, improve mood and morale. Provides benefits beneficial effect on the immune, lymphatic and Czech cardiovascular system. Rhythmic gymnastics -variety recreational gymnastics. important email e The element of rhythmic gymnastics is musical accompaniment. Ri t classes improve your mental gymnastics yut work cardiovascular, respiratory systems, strengthent muscles, rebuild coordination movements, correct posture. IN develop endurance, strength but quality, improves joint mobility. IN rhythmic gymnastics can be included Yu start the following movements: movements about T parts of the body, flexion and flexion And banya, turns and spins with high and low tension, leg swings and r at kami; walking, running, jumping, jumping; email e rhythmic gymnastics cops, dance shaft-choreographic. Callanetics is a computer lex of gymnastic exercises.This is a system of complex static P exercises aimed at contraction and stretching of muscles. Promotes body shaping. Traditional systems come from countries with continuous oh and the oldest cult u swarm — India and China. This is yoga, wushu and qigong at their base lying t anthem stic complexes to sy, breathing exercises
, elements ps and hophysical training, fine arts, philosophical system and definitions e lazy outlook on life. Yoga and health roamed for unityman with a deity. Classes lead to complete harmony of the body, soul and psyche. There are several ways to In summary, on their basis, yoga has several directions. Regular practice h personal yoga poses, as well as breathing P exercise helps to strengthen muscles, h twist qualitatively new strength and improve muscle elasticity and mass.Yoga is an indispensable tool for many athletes.Yoga tools b contributes to the improvement of the body, strengthens e movement coordination, development ps and choemotional stability in karats e kov . Recovery and promotion sports in Noah working capacity with the use of yoga. Complexes of exercises using yoga are aimed at core to imbalance adjustment support – motor apparatus, warming up, concentration, stability And psycho-emotional state, b s fast recovery processes. Yoga is included to develop the flexibility of the joints, ligaments, muscles of volleyball players. There is a positive impact on departments about spine, as a means of combating str from catfish, emotional overexcitation. Benefits of yoga for power types sports (powerlifting, weight-lifting, heavy a T flying, bodybuilding) becomes obvious d Noah. Setting up the correct breathing of athletes; focus on the action being performed; flexibility of joints, spine; injury prevention are integral factors in And changes in yoga training process weightlifters.Yoga tools give in h the ability to warm up the muscles and keep them in good shape in athletes. At P Yoga exercises have a positive effect on the formation of correct posture and posture. s joint mobility and vertebrae h Nika. Stimulate the nervous, cardiovascular, endocrine, respiratory systems. Applying yoga exercises, the athlete controls his body, breath but nie; concentrates on doing And zhenii, motor activity. Yoga is also useful for basketball players. Helps prevent a number of injuries; raise by d joint visibility; strengthen muscles; improve the balance of the body, contributing to better control of body movements, its about positions in space. Wushu - scoop p martial arts, uniting x many styles. Wushu is built on n internal energy management systems, to about which develop with the help of psychophysiological And chesky trainings, allowing aktiv And to discover the hidden possibilities of the organization s ma. Exercises develop coordination, speed of motor reaction, flexibility,joint mobility, endurance. Q and gong and used with wellness, therapeutic purpose. Exercises easy to perform, there is no restriction for health reasons. basis exercise is breathing exercises.
Exercise system Qigong is prescribed for ulcers, gastritis, hypertension, etc. Application about z building systems leads to a full ha monii soul and body. With the help of these from the functioning internal organs normalizes, strengthens all the main systems of the body, improves emotions about nal state, increased concentration but attention, self-confidence. Physical activity, health and physical culture are but chimimy for functional life I the body's activity throughoutall life. Strengthening, maintaining health is possible when used with about temporary, traditional wellness th systems. Regular physical de i ness able to stop from significant changes in physiological functions. Physical culture and sports occupies well place in study, work, leisure.
B bibliographic list
- Alekseev, S.V. Physical culture and sport in the Russian Federation: new challenges of our time: Monograph / S.V. Alekseev, R.G. Gostev, Yu.F. Kuramshin. — M.: Teor. and pract. physical cult., 2013. - 780 p.
- Baronenko, V.A. Health and physical culture of the student: Tutorial/ V.A. Baronenko. - M .: Alfa-M, INFRA-M, 2012. - 336 p.
- Barchukov, I.S. Physical culture and physical training: Textbook. / I.S. Barchukov and others - M .: Soviet sport, 2013. - 431 p.
- Vilensky, M.Ya. Physical culture and a healthy lifestyle of a student: Textbook / M.Ya. Vilensky, A.G. Gorshkov. — M.: KnoRus, 2013. — 240 p.
- Dianov , D.V. Physical Culture. Pedagogical foundations of value attitude to health / D.V. Dianov, E.A. Radugina, E Stepanyan. — M.: KnoRus, 2012. — 184 p.
- Kobyakov, Yu.P. Physical Culture. Fundamentals of a healthy lifestyle: Textbook / Yu.P. Kobyakov. - Rn / D: Phoenix, 2012. - 252 p.
MODERN AND TRADITIONAL SYSTEMS OF PHYSICAL EXERCISE AS A MEANS OF IMPROVING ORIENTATION OF STUDENTS IN EDUCATIONAL ACTIVITIES
O.A. Sbitneva, senior lecturer
Perm state agrarian and technological university named after Academician D.N. Pryanishnikov
(Russia, Perm)
abstract. The article deals with the problems of students' health. The materials of the article r e reflect the importance of modern and traditional health systems. The influence of physical activity on the educational process is considered. The problems of students' passive lifestyle are discussed. A brief overview of the benefits of yoga in different sports is given.
keywords: physical activity, health, exercise, modern and traditional health systems, a way of life.
The substitution of the concepts of "Yoga" and "Asana", or rather, the actual monopolization of yoga by the practice of asanas, which is taking place in our time, is far from being as harmless as it might seem at first glance. This substitution misleads hundreds of thousands of people around the world who have just felt an impulse, perhaps not yet fully realized, to the inner search for oneself and turned to spiritual knowledge. But as a result, these people receive "initiation" from the so-called "teachers" of various styles of what they present under "yoga" and which in essence is a set of gymnastic exercises flavored with occult terminology.
In fact, such teachers are preaching FALSE, since the very thesis underlying the activities of such “yoga schools”, “yoga centers”, “yoga classes”, etc. is distorted. This is a false thesis that "Yoga" is physical system with a powerful spiritual component, which in the end can lead to self-realization of a person. As a result, there is not just a substitution of concepts and a shift in emphasis, but an emasculation of the original Yoga, an essentially deep philosophical and spiritual teaching. As a result, some so-called "teachers", in pursuit of profit, actually bring Yoga to the level of a "exercise program on DVD".
You can often hear how some followers of Yoga, including those who have received various certificates of mastery from various schools, declare “I practice only Hatha yoga, I am not interested in deep meditation. I want to achieve perfection through Hatha yoga.” However, Hatha yoga is just a method of bringing the body to a balance that creates conditions for the further evolution of consciousness. Without this goal, Hatha yoga classes are meaningless, because the body is only an instrument of practice, and not an end in itself for practice.
The famous teacher of modern India, Swami Rama, in his lectures explained:
“Today, the term “Yoga” has become synonymous with a passing infatuation or simple eccentricity. Many incompetent teachers have made Yoga the object of commercial exploitation and one small aspect of Yoga is passed off as the whole of Yoga. For example, many people in the West believe that Yoga is a cult of the body and beauty.
Others refer to Yoga as a religious cult. Both opinions distort the true meaning of Yoga.
Swami Rama further gives a comparison: “If you are going to the Himalayas, you can go by car or fly by plane. Every day, millions of people drive cars and fly planes. But this does not mean that everyone who travels by car and plane will end up in the Himalayas if their destination is not the Himalayas.” Hatha yoga, as well as the religious aspect of yoga, is just, relatively speaking, " vehicles which help to achieve the ultimate goal of Yoga. But they will lead nowhere if practiced on their own.
Here is a typical example of the substitution of concepts. The ashtanga.com website describes Ashtanga yoga as “a yoga system handed down to the modern world by Sri K. Pattabhi Jois (1915-2009). This yoga method involves synchronizing the breath with a progressive series of physical positions, a process that produces intense internal heat and a deep cleansing sweat that detoxifies the body. The result is improved circulation, a lighter and stronger body, and a calmer mind."
At the same time, as Swami Sivananda Saraswati writes: “In the traditional concept of Yoga, systematized by Patanjali, Ashtanga Yoga meant an eight-step system of practice through which freedom was achieved.” Moreover, this system includes not only postures and breathing, but also deep meditative practices that occupy a predominant place in it.
The substitution of the concepts of Yoga makes many people conclude that doing something that is included in Yoga for the purpose of healing, relieving stress, etc. - is yoga. It's not like that. This is a delusion, since the practice of anything that does not correspond with the goal of Yoga in self-realization higher levels essence of man cannot be Yoga.
As stated in the classic treatise "Hatha Yoga Pradipika" - sloka 4.79 - "The practice of Hatha Yoga without the realization of Raja Yoga is fruitless. There are practitioners of hatha yoga who have no knowledge of raja yoga. I consider them just practitioners because they don't get the fruits of their efforts."
Do hatha yoga exercises provide health benefits even apart from holistic yoga? Yes, of course, with the right implementation they bring. But their fulfillment alone does not make a person either a yogi or even a student on the path of Yoga.
"Yoga is a method of medical treatment" is a false statement.
"Yoga is a method of physical therapy" is a false statement.
The purpose and essence of Yoga is not to make the body healthy. The sole purpose of Yoga is spiritual in nature. The realization of Yoga takes a person beyond the limits of the physical body with its illnesses and inevitable death.
The commercialization of yoga has led to the fact that a person, having completed a course for money in the so-called schools (centers, studios, courses, "ashrams", etc.) of yoga, can become a certified teacher (instructor, "guru", etc.) .) yoga without reading a single line from the classical Yoga Sutras. And then many of these "teachers" feel competent enough to create their own directions and schools of yoga. It is characteristic that very often the name of such a school contains the name or surname of its founder, who is still in good health. In addition, very often this kind of “teacher” uses traditional ancient names and terms, misleading students who take this for the real continuity of the new teaching with the original.
When does yoga stop being yoga? Imagine seeing a car with a friend. A friend asks, "What is this?" You answer: "It's a car." Imagine that a car has no steering wheel and your friend asks the same question. You still answer, "This is a car." But what if all four wheels, doors and motor are missing? And then to a friend's question, "What is it?" You will probably answer - "Trash. Scrap metal” Think of Yoga, which, after adapting to modern Western culture, was stripped of its essential components. Will it still be Yoga? Without higher meaning, goals and methods? Definitely - no!
16.06.2013
Physical culture and health technologies
Activities within the health physical culture aimed primarily at achieving the maximum possible health effect. Various forms and types of physical exercises should provide at least the following effects:
Health-improving physical culture (as a result of activity) is characterized by a set of useful results of its use, these are:
Today, physical culture and health technologies are not the property of personal experience rare specialists, but are developed in accordance with the achievements of medical science. Any physical culture and health technology includes setting goals and objectives of health improvement, and the actual implementation physical culture and health activities in one form or another. The technology includes not only the implementation of a health program, but also determining the level of health and testing physical fitness.
Physical culture and health technologies can be implemented in a variety of areas: shaping, aerobics, fitness, bodybuilding, callanetics, isoton, as well as running, hiking, swimming as health-improving types sports, and other activities that are used in leisure activities. Distinguish:
The main idea of preservation, promotion of health and disease prevention is wellness program, which includes seven main technological areas:
Physical exercises and factors of nature have always been intuitively or consciously used by man for the purposes of healing. The human body is designed in such a way that the impact on it of a certain physical activity or environmental factors leads to its transition to a new, healthier level of functioning. A person simply cannot live without movement and loads. Excessive and harmful loads lead to illness and death, and optimal - to recovery and prolongation of life.
It is not surprising that the rules of a healthy lifestyle are laid down in the biblical commandments. The Bible teaches that any illness, first of all, should be taken not as a punishment from God, but as a punishment of oneself for an unhealthy lifestyle. The disease itself raises the question: does a person lead the right way of life?
Orthodox Christians very reasonably solve the issue of a healthy life. Nothing is prohibited at all. Everything has its time. Time to dance and time to pray. The Old Testament says: There is a time for everything, and a time for every thing under heaven: A time to be born, and a time to die; a time to plant, and a time to uproot what is planted... (Ecclesiastes 3:1-5) The Bible forbids the abuse of wine and food that destroys the soul and body; it forbids dubious entertainment, idleness and idleness.
Physical health is inconceivable without spiritual health. This is what most scientists think. For example, academician of medicine Vladimir Troshin, the author of the Christian system of self-healing, believes that the system of self-healing is based on three principles - self-awareness, self-education and self-education. In addition, it consists of five commandments of health:
The doctrine of a healthy lifestyle, health systems appeared, of course, much earlier. So the oldest science of health Ayurveda known for over 5000 years. This word is translated from the ancient Indian language as "the science of life." Her basic principles- diet, healthy lifestyle and disease prevention. It is Ayurveda that underlies all known eastern branches. traditional medicine- Indian, Tibetan, Nepalese, Chinese, Japanese and others, each of which naturally transformed the basic knowledge in accordance with local conditions and religious worldview. We are most familiar with Indian yoga and Chinese medicine.
The phenomenon called yoga (translated from Sanskrit - unity) has been known to us for more than 3000 years. We are not interested in the religious and philosophical aspects of this doctrine, but in that part of it, which is a system of methods aimed at improving health. Important in yoga is the management of vital processes and own body through consciousness. To learn this is extremely difficult, it involves the discipline of the mind, emotions and will.
Hatha yoga - this component Indian yoga, which includes a system of physical exercises aimed at improving human body and functions of internal organs. It consists of static postures (asanas), breathing exercises and elements of psychoregulation.
For busy Europeans, various adapted yoga options are used. One of these physical culture systems is pilatis method . This is a 20th century invention. For example, only in the USA under this trade mark 11 million people are engaged, 14 thousand instructors teach it. The author of this technique, Joseph Pilates, outlined his entire philosophy in a laconic phrase: "Health is the first component of happiness." He believed that in order to achieve happiness, it is necessary to masterfully control your body. "If at thirty you are enslaved and out of shape, then you are old. If at sixty you are mobile and strong, then you are young." According to Pilates, human development consists in leading an ideal lifestyle through a balance of physical, mental and spiritual qualities.
China is a country that has developed, as it were, away from the main branches of civilizations, on its own. There, for more than 2500 years, there has been the teaching of Confucius, on which, as the Chinese say, 10,000 generations have been brought up. Confucianism is traditionally identified with the Chinese way of life. In this teaching, physical self-improvement was given no less importance than spiritual and intellectual: not only proper nutrition and a chaste lifestyle were prescribed, but also indispensable physical activity. Those who avoid extremes and live in harmony with nature will remain healthy, embodying the unity of body, spirit and mind.
Another philosophical trend in China - Taoism. This religious teaching suggests that a follower of Taoism, through a certain practice, including gymnastic and breathing exercises, rules of sexual hygiene, meditation and alchemy, can achieve not only spiritual, but also physical immortality, and also develop supernatural strength and abilities. Taoism denies the immortality of the soul, separated from the body, and considers a person as an integral psychophysical complex. Therefore, there are two aspects of religious practice:
In terms of studying Chinese traditional systems, it is of interest kung fu system (also known as wushu). wushu theory - a typical example of Chinese philosophy, this is the general name for a number of systems of psychophysical training. This and the view martial art, and therapeutic gymnastics, and health technology. The movements of the human body are only outer side kung fu, this practice is a good remedy development volitional qualities and human mental capacity. Kung Fu not only strengthens muscles and ligaments, but also develops coordination, which makes it an attractive of all types of physical activity. Actually, the history of Kung Fu begins in the year 500, from the moment the Indian Buddhist monk founded the Shaolin Monastery and systematically taught this method of martial art. Kung Fu is a synthesis of Indian Buddhist and Chinese culture and that is why it is interesting.
The famous ancient Chinese medical surgeon Hua-To (II century), the founder of ancient Chinese hygienic gymnastics, argued: "If the door handle moves often, it does not rust. Similarly, a person, if he moves a lot, does not get sick." Two thousand years have passed since the life of a doctor, but the principle of Chinese physical culture is still the same - the search for health in physical activity: from morning exercises to martial arts. Gymnastics Hua-to is a synthesis of traditional wushu gymnastics, tai chi, qigong.
Gymnastics Tai chi or as it is called soft Kung Fu, or gymnastics for all ages. Chinese National traditional system movements combined with internal and external training. It connects the ancient Daoyin (the Taoist method of maintaining health) and wushu with the martial aspect of the practice. Special exercises and psychotraining relieve mental and muscle fatigue, improve the activity of the central nervous system. A mandatory requirement is deep rhythmic breathing. Movements in Tai Chi are smooth, the exercise captures large muscle groups, with an emphasis on the lower back, with movement in several joints. This gymnastics is practiced by millions of Chinese people, it is often recommended for posture correction, for older age groups.
qigong – an important part Chinese medicine. This is a system of specific breathing exercises, a breathing control system, which has at least three thousand years of history. The system arose as a result of the need for a person to adapt to severe climatic influences, protect himself from diseases, and develop the adaptive capabilities of the body. qigong - this is a system of development and training of physical and mental abilities of a person, in the narrow sense of the word - a system of breathing exercises. Qigong has its roots in ancient times, it has absorbed several systems of psycho physical training- both traditionally Chinese and Buddhist (Indian) in origin.
"Qi" was traditionally understood by the Chinese as some kind of primordial energy within the human body, and qigong (it can be translated as "breathing work") as a system of training that helps the correct circulation of "qi" in the body, which, in turn, develops physical and spiritual abilities. These are breathing-meditation or breathing-dynamic exercises. They are used independently (this is a complete system) or as basic in other Chinese gymnastics: wushu, tai chi. For Chinese medicine, the possibilities of Qigong are almost limitless. The system is effective for both treatment and recovery. It is declared that it prevents aging and increases life expectancy, has unique opportunities in the treatment of severe and chronic diseases.
The traditional national culture of healing, of course, existed not only in India or China, but also in other countries. In Finland already in the 5th century appeared saunas, starting the famous modern bathing tradition. At the same time, the rituals of immersion in an ice pond after the sauna, which are popular today, arose. In Finland they say: "First build a sauna, and then a house." In the old days, the Finnish sauna was not just a steam room. Here they were treated for ailments, escaped from the cold, were born and died. According to statistics, there are just under 2 million saunas for the 5 million people in Finland.
And Turkish culture contributed to the invention Turkish baths - one of the main symbols of Eastern culture, combining the philosophy of luxury and getting positive emotions. Topped with a domed ceiling and decorated with mosaics, the Turkish bath features an exquisite interior combined with a chic design. The proportionality of beauty and usefulness allows a person to achieve a general harmony of soul and body.
The way of life, the worldview of the Russian people have created a unique system of physical culture, optimal for our anthropogenic type and climatic conditions. Russian traditional physical culture, like that of other peoples, was a means of maintaining and improving physical preparation for the upcoming campaigns and battles. Towns, rounders; Russian wrestling; fisticuffs; start running; mobile role-playing games - all this is figuratively described both in literature and in painting. In ancient Russian culture physical health considered the basis of human beauty. The well-known traveler, the Arab merchant Ibn-Fadlan, writes during his travels (908-932) "I saw the Russians - when they came with their goods and settled on the Volga. I did not see people more perfect in physique - as if they were palm trees."
The ancient Slavs also had a peculiar form of hygiene and health-improving physical culture, which has existed since the beginning of our era - bath ritual. In the bath, they treated and recuperated after hard hikes and illnesses.
The Englishman William Tooke (1774-1858), a member of the Imperial Academy of Sciences in St. Petersburg, wrote that the Russian bath prevents the development of many diseases, and rightly believed that the low incidence, good bodily and mental health, as well as the long life expectancy of Russian people are explained precisely the positive influence of the Russian bath. For centuries, the skill of steaming has been honed, turning bath procedures into health complex.
Baths have been known in Russia since ancient times. It is known that in the 1st century AD, when the Holy Apostle Andrew, a disciple of Jesus Christ, preaching in the places where Veliky Novgorod is now located, saw people taking a steam bath. In the Tale of Bygone Years, he is credited with the words “I saw a miracle in the Slavic land on my way here. I saw wooden baths, and they would heat them up strongly, and they would undress and be naked, and pour leather kvass on themselves, and the young would lift up the rods and beat themselves, and they will finish themselves to such an extent that they will barely crawl out, barely alive, and will douse themselves with icy water, and only in this way will they come to life.
Per-Heinrich Ling (1776-1839), the founder of the Swedish system of gymnastics, had a huge impact on European physical culture, the opening of the State Gymnastics Institute in Stockholm is associated with his name. His work “The General Foundations of Gymnastics” and the “tables of gymnastic exercises” compiled by his son are the basis of published manuals on Swedish gymnastics. He formulated harmonious system exercises, the main purpose of which is the improvement and physical perfection of a person. There is an opinion that the creation of gymnastics by Ling was greatly influenced by the Kung Fu book translated by that time. Although Ling himself does not mention this.
It should be noted that in big cities In Russia, already in the 19th century, private gymnastic institutions existed to serve a small educated class with medical and recreational purposes. One of the owners of such an institution, Dr. A. G. Berglind, a Swedish doctor, made a significant contribution to the development of health and therapeutic gymnastics in Russia. “Medical gymnastics according to the system of the Swedish gymnasiarch Ling” is the first solid work published in Russia in 1860. He made repeated attempts to draw public attention to gymnastics, published popular pamphlets. Dr. Berglind's private medical and gymnastic institution was one of the few where gymnastics was viewed as an industry. Berglind was considered an experienced kinesiotherapist, that is, a doctor who treated with movements, and his medical and gymnastic institution was popular.
The Berglinda establishment is also remarkable in that in 1872 Peter Frantsevich Lesgaft worked there as a consultant. With Berglind, he put into practice those principles and ideas that later amounted to scientific foundations his rational gymnastics. The result of the study of the Swedish system was the conclusion of Lesgaft (1874) that ... Only knowledge of needs and opportunities human body, only scientific approach to conduct any kind of gymnastics can make it a powerful tool in the improvement of a person, both physical and moral.
Before the revolution of 1917 in Russia, there could be no talk of mass sports and recreation activities, of scientific developments in this area. The construction of a healthcare system, affordable medicine, as well as mass physical education of the population of Russia took place in the first years of Soviet power after the victory of the October socialist revolution. The construction of health care was carried out under the leadership of Nikolai Alexandrovich Semashko, People's Commissar of Health of the RSFSR. Already in 1923-1924. the successes of this reform were visible, the purpose of which was declared to be the improvement of the nation and mass physical education. Nikolai Semashko at the 1st All-Union Conference of Trade Unions in October 1925 for the first time raised the issue of physical education in order to fight diseases and increase the working capacity of workers.
In the USSR, resort business and physical culture are rapidly developing as an important component of sanatorium-and-spa treatment. A provision was developed in which for the first time indications and contraindications for the use of physical exercises were indicated; funds necessary for use in a resort and sanatorium setting and in medical institutions (gymnastic exercises, certain types sports, games, health path, excursions and walks, natural factors of nature, individual therapeutic gymnastic systems, etc.). By 1936, the resort business quickly transformed into a powerful health-improving and resort industry, called the Health Resort of the Workers in the Caucasus and Crimea.
In the same year, 1924, with the participation of People's Commissar of Health Nikolai Aleksandrovich Semashko, the journal Theory and Practice of Physical Culture began to be published, on the pages of which much attention was paid and is now being paid to the theory of sports and health-improving technologies and problems of physical education.
In the Soviet period of the country's development, much attention was paid to strengthening the health of the population. In the USSR, despite the great difficulties and hardships that befell the people during the years of the great patriotic war improved the health of the population. Among the factors that contributed to the improvement of the health of the population in the Soviet period, a significant role belonged to such social phenomena as physical culture and health activities and mass sports. Movements under the slogans of passing the norms of the complex, be ready for work and defense of the BGTO and GTO, industrial gymnastics and other events and movements contributed to the awakening of interest in physical education and sports. Physical education was included in the curricula of all levels of education.
TRP - The program of physical education in general education, professional and sports organizations The USSR was supported by the state in the system of patriotic education. Existed from 1931 to 1991. Covered the population aged 6 to 60 years. All this and much more contributed to strengthening the health of the population and, in fact, was an effective form of mass physical culture and health work. In 1972-1975. over 58 million people fulfilled the norms and requirements of the complex.
Since the 60s of the last century, the improvement of the nation, the health industry has been the national policy of developed countries. The program of the CPSU of 1960 declares "The Party considers it one of the most important tasks to ensure the education ... of a physically strong young generation with a harmonious development of physical and spiritual strength." US President John F. Kennedy famously said in 1960, “we are an untrained nation, we watch instead of playing ourselves, we eat instead of walking,” after which he established the Presidential Council on Fitness. And called the Amarians to healthy lifestyle life.
In the 1960s-1980s, scientifically based sports and health technologies appeared in the Soviet Union and abroad, they are rapidly developing and accepted by the population. In 1968, Dr. Kenneth Cooper's book Aerobics was published. In it, he outlined a new exercise program that was followed by the Air Force, and then the entire population of the world. It was translated into Russian and enthusiastically supported by the health enthusiast Academician Amosov. Then the American actress Jane Fonda came up with dance aerobics, rhythmic gymnastics. Under these videos, women danced with pleasure in Soviet Union in the early 80s.
Currently, many experts believe that it is necessary to preserve and restore the best traditions of domestic physical culture and sports movement and continue the search for new highly effective physical culture, health and sports technologies aimed at maximizing the involvement of all segments of the population in active physical education and sports. Currently, this movement is supported by the state. The words of the President of Russia Vladimir Vladimirovich Putin are perceived with hope "Today, special attention is paid to the preservation and strengthening of people's health in Russia, they are rightfully included in the number of priority national projects"
Such techniques are constantly born in the heads of especially advanced representatives of humanity. Among them are doctors, and specialists in the field of physical culture, and people who are passionate about this idea without education. Some methods do not find followers and are quickly forgotten, some are promoted, but all of them are of interest for studying human capabilities, positive and negative experiences ... Among the authors of healing methods are Academician surgeon Amosov, author of the thousand steps program, and a strange man Porfiry Ivanov, and Paul Bragg - the author of the methodology therapeutic fasting and even the writer Lev Nikolaevich Tolstoy and many others.
The fitness industry today is a huge, dynamic industry that brings multimillion-dollar income to owners and considerable benefits to clients. Consider the main areas of the fitness industry:
Since the term "fitness" widely used in a variety of meanings, consider the areas of use of this term:
1. General fitness - optimal quality of life, including social, mental, spiritual and physical components. General fitness is most associated with our ideas about health and a healthy lifestyle.
2. Physical fitness - the optimal state of health indicators, making it possible to have a high quality of life. In general terms, physical fitness is associated with the level of physical fitness. This term is used in two senses: a) health fitness, aimed at achieving and maintaining physical well-being, and reducing the risk of developing diseases (cardio- vascular system, metabolism, etc.); b) sports-oriented or motor fitness, aimed at developing the ability to solve motor and sports problems at a sufficiently high level.
Fitness - in the sense of motor activity, specially organized within the framework of fitness programs and providing for jogging, aerobics, dancing, aqua aerobics, as well as exercises for body weight correction, etc.
Fitness system has American roots and includes 3 components: "building" the body, aerobic training and rational nutrition. As for the "strength component" of fitness training, by the beginning of the 70s it became quite obvious that bodybuilding (bodybuilding) copes with solving the tasks of building a muscular body faster and more efficiently than any system of physical exercises that existed. before him. The means to achieve a beautiful, moderately muscular body are physical exercises performed with weights (including on simulators) and a relatively high-protein diet.
The term "aerobics" was first coined by Kenneth Cooper in 1960. Its origin comes from the word "aerobic", that is, going with the participation of oxygen, which has under it physiological basis. In 1963, the book "Aerobics" was published, which contained the basics of this training, already adapted for a wide range of people. Aerobics includes such types of physical activity as walking, running, swimming, skating, skiing, cycling and others. Complexes of general developing and dance exercises stimulates the work of the cardiovascular and respiratory systems, just as well.
Aerobics as a health-improving system, it is a synthesis of general developmental gymnastic exercises, varieties of running, jumping, jumping, performed to musical accompaniment. This type contributes to the development of endurance, improves the functionality of the cardiorespiratory system. This area of wellness activities is very popular all over the world. There are classic aerobics, step aerobics, aqua aerobics, dance, with elements of martial arts, slide aerobics and much more.
Shaping is an exclusively Russian invention (an application for recognition of shaping as an invention was filed in the USSR, in 1988). Shaping (from the English shape - form) is a physical culture and health-improving system of classes in order to satisfy the body's need for physical activity, as well as to eliminate physique deficiencies. Shaping sets the task not only to shape the body, but also to form a healthy lifestyle. It combines the advantages of aerobic and strength training and solves the problems of building a body, general strengthening health, weight loss, improvement of the psycho-emotional state. Shaping is a typical fitness and health technology that involves assessing the level of health, testing to assess the effectiveness of classes and correcting nutrition at various stages of training.
Shaping training is a set of exercises that consistently affect various muscles body. The training effect is achieved by repeated repetition cyclic exercise. Repetitions are performed at a moderate pace for a large number of times (up to 300 or more), until complete fatigue (reaching an individual maximum). Sometimes several exercises are performed on a single muscle group.
The health industry is constantly adapting to the demands of society. So, for example, the health spa industry appeared - this is a modern business industry that brings tens of millions of dollars annually. Her philosophy is wellness for successful, wealthy and very busy people. Glamorous, fast, expensive and, as declared, effective. There is no special idea for a spa. These are massage, mud and salt baths, various baths and other pleasant and useful services.
"Spa" is the name of a Belgian resort town in the Ardennes, popular in the 19th century, famous for its natural springs. This word has become a household word, just like in Russia Matsesta or Mineralnye Vody. "To receive Matsesta" "to be treated on the waters." During the Renaissance, there arose fragments of the Roman bath culture, which are still known as water resorts to this day. They have preserved the ancient traditions of visiting the steam room, bathing, massage. This is Baden-Baden in Germany, Bath in England, Spa in Belgium. To give meaning to this word, the abbreviation SPA is attributed to him - this is an abbreviation of the Latin phrase "Sanus Per Aquam", or "health through water."
A few words about a broad and well organized movement and concept Wellness, which has been circulating in America since the 70s. The English wellness is a coined antonym for illness. The word "wellness" should be translated and understood as a healthy lifestyle.
Wellness - it's not only social movement for a healthy lifestyle, but also a direction of the wellness business, focused not only on physical, but also on professional and mental health. For example, the American Institute of Wellness declares the following values:
At present, the so-called behavioral programs reinforcing and developing positive trends and aspirations of people towards a healthy lifestyle, physical education and sports. There are numerous foreign behavioral programs: "Health for Life", "Healthy Heart". For example, the program "Trimming-130" - its slogan is this: Do you know that the risk of getting a heart attack is exactly halved if you practice Trimming-130 every day? To implement the program, any physical activity is offered, provided that it will lead to an increase in heart rate to 130 beats, and such a pulse should be held for at least 10 minutes.
We also had several such programs that have been operating effectively for decades. Among them - the All-Union complex of the TRP, the system of industrial physical culture. Now they are being revived.
The modern public perception of Yoga is fundamentally different from the very essence of Yoga in the traditional sense in which this teaching was developed by the ancient saints and ascetics.
The modern public perception of Yoga is fundamentally different from the very essence of Yoga in the traditional sense in which this teaching was developed by the ancient saints and ascetics.
Firstly, yoga was originally a whole system in which physical exercises and postures were a small, albeit quite useful part. Target ancient yoga was spiritual, and not bodily-physical, and the word "Yoga" referred to the whole system, and not just to postures - Asanas.
At present, there is an excessive emphasis on asanas and "Yoga" itself has become associated mainly with its bodily-physiological part and has become a kind of fitness. All this together led to the fact that people began to believe that the purpose of Yoga is precisely the maintenance of health and excellent health. physical form. However, this is a lie.
The goal of Yoga is exclusively Yoga itself - as a process of awakening the true essence of a person and a way of liberation from the power of samskaras and the cycle of rebirths.
The substitution of the concepts of "Yoga" and "Asana", or rather, the actual monopolization of yoga by the practice of asanas, which is taking place in our time, is far from being as harmless as it might seem at first glance. At a minimum, this misleads hundreds of thousands of people around the world who have just felt an impulse, perhaps not yet fully realized, to an inner search for oneself and turned to spiritual knowledge. But as a result, these people receive "initiation" from the so-called "teachers" of various styles of what they present under "Yoga" and which in essence is a set of gymnastic exercises flavored with occult terminology.
In fact, such teachers preach a FALSE, since the very thesis underlying the activities of such “Yoga schools”, “Yoga centers”, “Yoga classes”, etc. is false. This is a false thesis that "Yoga" is a physical system with a powerful spiritual component, which in the end can lead to self-realization of a person. This is not just a substitution of concepts and a shift in emphasis, but an emasculation of the primordial Yoga, in its essence a deep philosophical and spiritual teaching. As a result, some so-called "teachers", in pursuit of profit, actually bring Yoga to the level of a "exercise program on DVD".
You can often hear how some followers of Yoga, including those who have received various certificates of mastery from various schools, say, “I practice only Hatha yoga, I am not interested in deep meditation. I want to achieve perfection through Hatha yoga.”
However, Hatha yoga is just a method of bringing the body to a balance that creates conditions for the further evolution of consciousness. Without this goal, Hatha Yoga classes are meaningless, because the body is only an instrument of practice, and not an end in itself for practice.
The famous teacher of modern India, Swami Rama, in his lectures explained:
“Today, the term “Yoga” has become synonymous with a passing infatuation or simple eccentricity. Many incompetent teachers have made Yoga the object of commercial exploitation and one small aspect of Yoga is passed off as the whole of Yoga.
For example, many people in the West believe that Yoga is a cult of the body and beauty, others consider Yoga to be a religious cult. Both opinions distort the true meaning of Yoga.
Swami Rama further gives a comparison: “If you are going to the Himalayas, you can go by car or fly by plane. Every day, millions of people drive cars and fly planes. But this does not mean that everyone who travels by car and plane will end up in the Himalayas if their destination is not the Himalayas.”
Hatha yoga, as well as the religious aspect of yoga, is just, relatively speaking, "vehicles" that help to achieve the ultimate goal of Yoga. But they will lead nowhere if practiced on their own.
Here is a typical example of the substitution of concepts. Ashtanga.com describes Ashtanga Yoga as “the system of Yoga transmitted to the modern world by Sri K. Pattabhi Jois (1915-2009). This Yoga method involves synchronizing the breath with a progressive series of physical positions, a process that produces intense internal heat and a deep cleansing sweat that detoxifies the body. The result is improved circulation, a lighter and stronger body, and a calmer mind."
At the same time, as Swami Sivananda Saraswati writes: “In the traditional concept of Yoga, systematized by Patanjali, Ashtanga Yoga meant an eight-step system of practice through which freedom was achieved.” Moreover, this system includes not only postures and breathing, but also deep meditative practices that occupy a predominant place in it.
The substitution of the concepts of Yoga leads many people to the belief that doing something that is included in Yoga for the purpose of healing, relieving stress, etc. - is yoga. It's not like that. This is a misconception, since the practice of anything that does not correlate with the goal of Yoga in self-realization of the highest levels of the human being is not Yoga.
As stated in the classic treatise Hatha Yoga Pradipika - sloka 4.79 - “The practice of Hatha Yoga without the realization of Raja Yoga is fruitless. There are practitioners of Hatha Yoga who have no knowledge of Raja Yoga. I consider them just practitioners because they don't get the fruits of their efforts."
Do Hatha Yoga exercises provide health benefits even apart from holistic Yoga? Yes, of course, with the right implementation they bring. But their mere fulfillment does not make a person either a yogi or even a student on the path of Yoga.
“Yoga is a method of medical treatment” is a false statement.
“Yoga is a method of physical therapy” is a false statement.
The purpose and essence of Yoga is not to make the body healthy. The only goal of Yoga is spiritual in nature and the realization of Yoga takes a person beyond the limits of the physical body with its illnesses and inevitable death.
The commercialization of Yoga has led to the fact that a person, having completed a course for money in the so-called schools (centers, studios, courses, "ashrams", etc.) of Yoga, can become a certified teacher (instructor, "guru", etc.) .) yoga without reading a single line from the classical Yoga Sutras. And then many of these "teachers" feel themselves competent enough to create their own directions and schools of Yoga.
It is characteristic that very often the name of such a school contains the name or surname of its founder, who is still in good health. In addition, very often this kind of “teachers” use traditional ancient names and terms, misleading students who take this for the real continuity of the new teaching with the original.
When does yoga stop being yoga?
Imagine seeing a car with a friend. A friend asks, "What is this?" You answer: "It's a car." Imagine that a car has no steering wheel and your friend asks the same question. You still answer, "This is a car." But what if all four wheels, doors and motor are missing? And then to a friend's question, "What is it?" You will probably answer - "Junk. Scrap Metal.
Think of Yoga, which, after adapting to modern Western culture, has been stripped of its essential components. Will it still be Yoga? Without higher meaning, goals and methods? Definitely - no.
From an article by Swami Janeshwar Bharati