Physiological aspects of Yoga. Ebert D.
Per. with him. - St. Petersburg, 1999. - 160 p.
The book provides an introduction to yoga itself, but focuses on the physiological processes that underlie the exercises of yoga practice.
It concerns physiological mechanisms maintaining posture and muscle tone, energy shifts, cardiovascular, respiratory and endocrine systems, metabolic processes. Considerable attention is also paid to the activities of various links nervous system.
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CONTENT
PREFACE TO THE GERMAN EDITION
1. INTRODUCTION
1.1. Definition of Yoga
1.2. Building classical yoga
1.3. The traditional view of the human body
1.4. Yoga and physiology
2. YAMA and NIYAMA
2.1. Yama and Niyama Precepts
2.2. Yoga Cleansing Treatments
2.3. Yoga Diet
3. ASANA (POSE)
3.1. Definition and classification of asanas.
3.2. Mechanically conditioned effects of asanas on internal organs
3.3 Effects on blood circulation
3.4. Functional and energy aspects of asanas
3.5. Biomechanical aspects of asanas
3.6. Somatosensory effects of asanas
3.7. Sensorimotor aspects of asanas
4. Pranayama
4.1 Prana theories
4.2 Pranayama techniques
4.3. Breathing forms and pranayama parameters
4.4. Energy exchange in pranayama
4.5. Effects of pranayama in circulation
4.6. The role of respiration in the human body
5. MEDITATION
5.1. The concept of meditation
5.2. Meditation Techniques
5.3. Physiological Effects of Meditation
5.4. The Psychophysiological Significance of Meditation
6. YOGA AND ADAPTATION PROCESSES
6.1 Importance of regular yoga practice
6.2 Sensorimotor system
6.3. Vegetative system
6.4. Mental adaptations
6.5. Learning special abilities
6.6. yoga therapy
6.7. Contraindications
7. CONCLUSION
8. GLOSSARY
Bibliography
The physiology of yoga studies the influence of hatha yoga techniques on the physiological components of a person.
Every day there is an increasing interest in the study of hatha yoga in the world. The Hatha Yoga system is based on a variety of techniques for working with the body - asana (body position, shape, position) and pranayama (breathing practices and breath holding), the main purpose of which is a specific effect on the human body. One of the goals of the hatha yoga system is perfect health and an increase in the life expectancy of a person, through a complex effect on the organs and systems of the body.
The physiology of yoga explore questions of a similar type:
- The effect of yoga techniques on the ANS
- The influence of yoga techniques on CCC
- Physiology of Meditation Practices
- Traditional methods of psychophysical self-improvement and others
You can see more detailed information and some research on the physiology of yoga in the corresponding section.
It is most correct to consider the influence of hatha yoga methods on 3 planes. As an example, one of the greatest teachers of our time, Swami Satyanda Saraswati, said: “Yoga asana acts on 3 human planes: physical, psychological and spiritual”
Effect on physiology:
Muscles and joints, nervous and endocrine, respiratory and excretory systems, as well as the circulatory system are coordinated in such a way as to support and facilitate the functioning of each other. Asanas increase the adaptive functions of the body, make the body strong and flexible. They support the body in optimal condition, contribute to the recovery of diseased organs and rejuvenation of the body as a whole.
For the psyche:
Asanas make the mind strong, able to overcome pain and misfortune. They develop determination, focus and confidence. With regular practice of asanas, balance becomes a normal state of mind. You can meet all the problems of the world, all the anxieties and sorrows with absolute calmness. The mind calms down, the colors of life become brighter, and difficulties turn into a means to achieve perfect mental health. The practice of asanas awakens dormant energies that cause others to feel trust and longing for the person who radiates them. There is an expansion of consciousness, a person is able to see himself and the world around him.
Yoga - asana and spirituality:
Asanas are the third stage of the eight-step path of Raja Yoga, and in this aspect, asanas prepare the body and mind for higher yoga practices, namely: pratyahara - distraction of the senses from objects, dharana - concentration, dhyana - meditation and samadhi - achieving cosmic consciousness. Classic texts on hatha yoga: "Hatha Yoga Pradipika" and "Gheranda Samhita". And although asanas in themselves cannot give spiritual enlightenment, they, nevertheless, are important part spiritual path. Some people think that asanas are just physical exercises that have nothing to do with spiritual development. This is a completely wrong point of view. For those who seek to awaken and develop their psychic abilities, asanas are an almost inevitable necessity!
That is, in the physiological aspect, we are talking about the consideration of yoga methods on the human body and the development of conscious control and regulation of motor, sensory, vegetative and other physiological activities, i.e. conscious impact on somatic and mental functions.
The human body has about 200 segments of striated muscles, each of which is surrounded by a fascia that passes into a tendon and attaches to the bone. In addition, in the places where the bones are articulated - the joints, there are ligaments that form articular bags.
Each such segment has receptors through which the central nervous system receives relevant information about the strength and nature of irritation (excitation). The immediate localization of this irritation is the cerebral cortex.
Thus, stimulating certain muscle groups, using static and dynamic modes of operation, as well as stretching and relaxing muscles, using motor actions and postures, an indirect effect on the central nervous system becomes possible.
Stimulation of certain areas of the cerebral cortex (cortico-visceral interaction) affects the thought process and the feelings and emotions associated with it. Mental activity, in turn, affects both the skeletal and smooth muscle muscles of the internal organs.
In addition, certain body positions affect the endocrine system, which is also manifested in the corresponding reactions of the body. The use of various means and methods of working with the musculoskeletal system makes it possible to achieve the necessary functional reactions and states of the human body to perform or solve their respective tasks.
In the language of physiology, there is an impact on the functional state of the central nervous system, that is, on the mental and physiological functions of the body. Using this knowledge and capabilities, a person can correct various dysfunctions of his body.
Such a process of self-knowledge makes it possible to bring a human being to a new stage of evolutionarily significant changes and, as a result, more high level realization of personality. However, the practical achievement of these changes, such as the correction of the spine or getting rid of chronic stress, requires special knowledge and should be implemented gradually. At first, it is necessary to practice under the supervision of a qualified specialist who will be able to monitor the correct implementation and adapt the complexes of personal practice to a change in the state of the body.
It is traditionally believed that hatha yoga asanas can be practiced at any age, up to old age. The followers of the system managed purely empirically, by summarizing centuries of experience, to discover the main general biological pattern: a properly selected and dosed functional load, with regular systematic repetition in the form of exercises, forms and improves the body, its tissues, organs and systems.
Hatha yoga classes contribute to the acquisition of the skill of deep relaxation, which also has a beneficial effect on the emotional sphere, eventually forming stress resistance. Psychoemotional stability training gives a person the opportunity to even consciously reduce pain.
Dietrich Ebert. PHYSIOLOGICAL ASPECTS OF YOGA
Original: Dietrich Ebert. Physiologische Aspekte des Yoga.- 1.Aufl.- Leipzig: Georg Thime, 1986.- 41 Abb., 30 Tab.
Synopsis for the German edition:
Based on the original Indian literature, yoga from the point of view of a physiologist is described as a system of psychophysical self-development. In the introduction, the author presents traditional system yoga in connection with its history and ancient Indian philosophy. Previously researched and accumulated knowledge about the physiological effects of yoga asanas, breathing exercises and meditations are the subject of later chapters. The currently possible theoretical constructions of physiological processes during asanas, pranayamas and concentrative immersions are reduced in the last chapter to a general assessment of the long-term effects of practice and specific medical recommendations. In the glossary for those who are not knowledgeable in Indology, the most important Sanskrit terms are explained.
PREFACE TO THE GERMAN EDITION
1. INTRODUCTION
2. YAMA and NIYAMA
3. ASANA (POSE)
4. Pranayama
5. MEDITATION
6. YOGA AND ADAPTATION PROCESSES
7. CONCLUSION
8. GLOSSARY
9. BIBLIOGRAPHY
PREFACE TO THE GERMAN EDITION
The widespread and popularity of yoga testifies to the urgent need in society for what is commonly referred to as “anti-stress”, “relaxation”, “self-control” or “the ability to concentrate”. Hence the need for a scientific assessment of this phenomenon also arises. Such attempts have already been made in many countries, more or less confirmed by relevant data (see, for example, Vigh (1970) in Hungary, Mukerji and Spiegelhoff (1971) in Germany, Funderburk (1977) in the USA). This book is addressed to doctors, biologists, psychologists, psychotherapists, it summarizes the data available to the author mainly from a physiological point of view. Elementary information from the practice of yoga is supposed to be known, so this book is by no means an introduction to the practice of yoga, much less a guide to the exercises.
Although the publications available today are often little connected with each other, and many measured values are not accompanied by any physiological commentary, and some studies were even carried out carelessly (which is indicated on occasion in the appropriate places), nevertheless, in this book the author tried to give a closed description and physiological assessment of the issues involved.
Each chapter opens with a brief introduction to the relevant physiological problem for those who are familiar with human physiology in principle but are not experts in the field. For those wishing to delve deeper into the physiological foundations, references to additional literature are provided in the appropriate places. A more detailed exposition of physiological questions would be beyond the scope of this book.
It should be specially emphasized that here we are talking only about selected “aspects”, outside of which there are points of view that are not discussed here, but which are quite deserving of attention within the framework of this topic. This is especially true for other areas of medicine. It would be highly desirable over time to gain a deeper understanding of yoga, for example, in terms of clinical medicine or psychotherapy. The choice of the aspects proposed here should therefore serve as a stimulus for further accumulation of data and, accordingly, for the conduct of new studies, in order to thereby contribute to the scientific development of this great heritage of world culture.
For numerous fruitful discussions, criticisms and corrections, I sincerely thank my friends and colleagues Dr. P. Lessig, Dr. W. Fritzsche and Dr. Z. Waurik. I also sincerely thank the ethnologist Mr. G. Kuharski for the numerous references on Indological issues, which occupy a significant place in the text, often without any references. My special gratitude for mutual understanding and support in the work goes to my wife, Dagmar Ebert.
Dietrich Ebert
1. INTRODUCTION
1.1. Definition of Yoga
The history of yoga in Indian culture goes back thousands of years. Already in pre-Aryan India (approximately 2500 - 1800 BC), the first images of yogis are found. After the Aryan invasion of North India around 1000 B.C. In the valley of the Ganges, the Indo-Aryan culture was formed. Even before the period of its first heyday, around 500-100 BC, the Vedas (Hymns of "knowledge") were written down. These are the oldest written monuments of the Indo-European languages that have come down to our time (Rig Veda, about 1000 BC). The Upanishads, philosophical commentaries on the Vedas, date somewhat later. From the wealth of thought imprinted in them, over time, six great brahminical darshans (philosophical systems) were formed: Mimamsa, Vedanta, Sankhya, Yoga, Vaisheshika and Nyaya.Thus, yoga as one of the philosophical schools has come down to us from the last third of the 1st millennium BC, being closely connected with the philosophy of Samkhya, one of the oldest philosophical systems in India. It must be said that the concept of philosophy in ancient India, in addition to the theoretical understanding of the world, also included a peculiar way of life (Mylius 1983). Moreover, if the Sankhya philosophy had as its subject just a rational-theoretical interpretation of world problems, then yoga was more likely a practical system of self-knowledge. Ultimately, however, yoga was to lead to the same results as the rationalistic Samkhya philosophy.
Both systems are based on the same cosmology and proceed from the typically brahminical moral-causal world order, according to which every deed, every action (karma), in addition to its natural meaning, has one more meaning, which, regardless of space and time, but only based on the relationship of circumstances, can naturally evoke and influence new circumstances. These influences can be realized only in the next life, after a new birth. Thus, this cosmology includes the doctrine of the “transmigration of souls”, the “wheel of rebirths”. Every act of a person has as its consequence a certain confluence of circumstances arising from the principle of moral responsibility, and thus, in order to obtain the least sad rebirth, as well as to reduce or completely eliminate suffering already in this life, a correct understanding of cause-and-effect relationships and a correct image are necessary. life - which gives an appeal to yoga.
The world order in the dualistic and atheistic Samkhya philosophy is explained by reducing everything that exists in the world to two principles:
Pramatter (Prakriti), unmanifested, formless, disordered, active, is in constant motion, devoid of spirituality and self-awareness.
The spiritual entity, the "soul" (Purusha), is inactive, spiritualized and self-aware.
Through yoga, our ignorance (avidya) regarding the essence of purusha and prakriti is eliminated, and thus deliverance from suffering is achieved. In this case, getting rid of suffering means a certain state (enlightenment) obtained through cognition, which annuls the action of Karma leading to suffering and frees the soul from the circle of rebirths. The difference from European ideas about the ways of deliverance is probably that this way is realized primarily through self-knowledge, and at the same time, any ritual actions with a personified deity are not necessary (“atheistic religion”?).
In the strictly atheistic system of Sankhya, liberation is brought about by rational knowledge and a virtuous way of life, while in yoga liberation is realized through meditation and self-knowledge, and for yoga, in contrast to Sankhya, some theistic component is characteristic, which, apparently, psychologically facilitates the realization of liberation ( see chapter 2). However, this theistic component seems artificial to Indologists (Frauwallner 1953, Glasenapp 1949). Theism does not correspond to the Samkhya worldview and, in relation to yoga, can be considered as an alien element. From the point of view of the philosophical content in yoga there is nothing fundamentally new in comparison with the philosophy of Samkhya. Yoga only brings an in-depth understanding of the psychology and mechanism of the liberation process. So it is hardly legitimate to consider yoga as an independent philosophical system, but it would be more accurate to consider it a practice of Samkhya theory (Frauwallner 1953, Chattopadhyaya 1978). The psychological mechanism of liberating enlightenment is considered on the basis of "mystical physiology" (see 1.3).
This yoga, oriented towards the path of practical self-knowledge, found its classical formulations in the Yoga Sutra of Patanjali (circa 200 BC). The sutras are sayings that are in the nature of axiomatic statements, which to a certain extent form the quintessence of the teaching. Each of the six brahminical darshans has its own fundamental, axiom-formulated sutras. As for the Yoga Sutra, it consists of four books:
Concentration
Practice Concentration
Psychic powers
Liberation
Like all brahminical systems, the school of yoga in later times was also provided with very detailed comments and additions. Further, already in the early Middle Ages, some significant changes were found in relation to the methodology, and a great many subspecies and variants of yoga arose. Numerous schools of yoga differ in the peculiarities of the technique of performing exercises, in approaches to the problem of spiritual and physical self-improvement and, accordingly, in the objects of concentration.
Table 1. Some of the famous forms of yoga
| Yoga Forms | The original object of spiritual self-cultivation, respectively, the subject of concentration exercises (Evans-Wentz 1937) |
| Hatha yoga | Body functions, breathing |
| Mantra yoga | The sound of syllables or words |
| Yantra yoga | Geometric figures |
| Karma yoga | Deeds and selfless activities |
| kriya yoga | Physical and spiritual cleansing |
| Tantra yoga | Psychic experiments |
| jnana yoga | Knowledge, cognition |
| Laya yoga | Strength of will |
| bhakti yoga | Divine love, self-giving |
| Kundalini yoga | Esoteric representations |
In Europe, hatha yoga, which literally means "yoga of the sun and moon" (more precisely, "Combination of solar and lunar breaths" - Evans-Wentz 1937), has gained popularity and is often translated as "yoga of possession of the body", although, of course, this also includes spiritual practices. The most important classical texts on hatha yoga are Hathayogapradipika, Shivasamhita and Gherandasamhita, which appeared in the 11th-17th centuries AD. (Kucharski 1977). Hatha yoga was founded by Gorakshanath and Matsyendranath.
Yoga has been transferred to other countries, especially in East Asia, where, in particular, their own schools of yoga have been formed. (Evans-Wentz 1937), moreover, new forms of culture emerged, such as Zen in Japan (see 5.1). For centuries in Asia, and especially in India, yoga has remained a living practice and can still be found today in its traditional forms (Brunton 1937, Vivekananda 1937, Ananda 1980).
In the current century, this modern and relevant for us yoga has become widespread in Europe and America, which has led to the emergence of a number of its Europeanized forms under mottos such as: "Yoga and Christianity", "Yoga and Sports", "Yoga and Medicine". The abundance of forms, the intervention of European cults and philosophical ideas gave rise to the diversity of exotic sects, in which it is already difficult to recognize "yoga in itself."
1.2. The construction of classical yoga
When analyzing all the variety of yoga subtypes that we have to face all over the world today, it turns out, as well as when considering other traditional Indian schools, that the well-known eight-step path will always be the core and methodological basis of yoga. The first five steps (anga) are called kriya yoga (practical yoga), and steps six through eight are called raja yoga (regal yoga). The specific expansion of any one of the first five steps, or, equally, only parts of them gave rise to many subspecies of yoga.
Intensive improvement, especially of the third and fourth steps, led to hatha yoga, which, due to the large number and difficulty of various postures, is also called “yoga of the body” or “strong yoga”. For all types of yoga, the following main components are common:
Available code of conduct(set out in the first and second stages), which formally defines the relationship of a person to society and to himself.
Yogic praxis is always associated with conscious performance physical and mental exercises that are done regularly.
The execution of all elements of the exercise must be accompanied by a conscious mental focus.
Setting the mind to some passivity(e.g., in self-observation of breathing according to the formula "I breathe", etc.) is a psychological technique that is different from "active concentration" (e.g., in mental calculations), and creates a psychological ground for mental concentration.
Eight step yoga
II/29 Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi - the eight limbs of yoga.1st step
II/30 Non-killing, truthfulness, non-stealing, abstinence and non-greed are called Yama.(The literal translation of "Yama" means: discipline, commandment). II/31 These commandments, not limited by time, place, circumstances and caste laws, are a great vow.2nd step
II/32 Internal and external purification, contentment, mortification of the flesh, study and service to God - this is Niyama.(Niyama literally means: self-discipline; instead of mortification, the concept of “austerity” is often used).3rd step
II/46 A still and comfortable posture is an asana.(Originally, only sitting postures could be called asanas, since in the time of Patanjali many other postures were still unknown).4th step
II/49 Then follows the mastery of the movements of inhalation and exhalation (Pranayama). II/53 The mind becomes capable of Dharana. (Pranayama literally means: "control of prana" or "control of energy." By prana is meant Vital energy, - see Chapter 4. - which comes through the breath and is regulated by it. Based on this, a free translation of pranayama is given by the term "regulation of breathing").5th step
II/54 Detachment of the senses (Pratyahara) is achieved by cutting them off from their own objects and at the same time accepting the nature of the mind (chitta). II/55 The result is a complete mastery of the senses.(Psychologically accurate translation of the term "pratyahara": "Lack of connection of the senses with the objects of their sphere of perception").6th step
III/1 Dharana is the retention of thought on a particular subject.(Dharana is often simply referred to as "concentration" or "fixation of thought").7th step
III/2 If this (Dharana) forms an uninterrupted stream of knowledge, then it is Dhyana.(Dhyana means precisely: reflection, representation, analysis, and is often translated by the term "meditation." For the meaning of this translation, see Chapter 5.)8th step
III/3 If this (Dhyana), leaving any forms, reflects only the meaning, then this is Samadhi.(The correct translation of Samadhi is so controversial that even conflicting definitions are used for this, see Chapter 5).6,7,8th steps
III/4 These three, when applied to one single object, are samiyama. III/5 When this is achieved, the light of knowledge is kindled. III/12 The focus of the chitta on any object is achieved when the past and present impressions are the same.The remaining sutras not quoted here explain and supplement what has already been said and are of a more philosophical and didactic nature.
Even today, the classical eight limb yoga is practiced in India in this complete form, but some variations are also taught. Moreover, both the number and prevalence of the aforementioned varieties of yoga have increased significantly. Further, it became customary to select individual elements or groups of exercises from the system and apply them as medicinal products in medical practice. In many state-funded yoga clinics and institutes, there are methods of yoga therapy for various groups of diseases, which are partly based on clinical experience (see Chapter 6). In addition, for preventive and hygienic purposes, yoga is included in the curriculum of schools and sports institutions.
Modern European literature on yoga, consisting mainly of practical advice and attempts at interpretation, also contains more or less developed elements of the classical yoga system. Unfortunately, under the influence of sectarian currents and the interests of commerce, there is often a displacement of the still preserved, albeit in an incomplete form, the original content of yoga into the dubious area of superficial speculation. In medical practice, yoga as a system is not used, although there are many applications, primarily in the field of psychotherapy and physiotherapy.
Fig.1. Ancient Indian scheme of the subtle body with seven chakras and three main nadis: Ida (blue), Pingala (red) and Sushumna (straight). The symbolic content of the chakras is conveyed by the number of lotus petals.
1.3. The traditional view of the human body
In order to understand the traditional explanation of certain yogic actions, it is necessary to have an idea of the ancient Indian "mystical physiology", according to which the human body is organized according to the following structural and functional principles (see Fig. 1):The human body is permeated by a system of nadis, the number of which is about 70,000. Nadis are channels through which vital energy (prana) flows, supplying all tissues. There are three main channels in value, which are located along the middle line of the body from top to bottom: Ida, Pingala and Sushumna. Ida is on the left, Pingala on the right, Sushumna in the center. Ida and Pingala are often depicted as channels twisted with a right screw relative to each other (Fig. 1). Through these two channels, prana flows down (Ida) and up (Pingala) in the form of "vital current". The middle channel does not function normally. But the serpent power of Kundalini, which rests on the lower pole of the body, can rise up along it. Kundalini is a latent, normally dormant energy that appears as a coiled snake.
Yoga leads, among other things, to the awakening of this serpentine power, which can then ascend up the middle Sushumna channel through the seven steps or chakras (see below). These seven chakras (lit.: "Wheels" or "Whirlwinds") are, according to these ideas, energy centers related to spiritual processes, so they could be called centers of mental activity (Kucharski 1982). They are activated by directing attention to them. The concentration meditations in tantra and kundalini yoga are designed for this activation. The rise of the kundalini should be accompanied by intense sensations in the region of the chakra that is appropriately involved. Thus spiritual perfection is gradually attained. And when the kundalini is in the last chakra, perfect enlightenment is achieved.
According to this ancient Indian teaching, each person has such chakras and can activate them. In the active state, they begin to rotate (hence the "Wheel"). The teaching about chakras is also interconnected with cosmology, each chakra corresponds to certain colors, shapes and sounds, the meaning of which, in turn, is associated with the Sanskrit alphabet, etc. (For a full and precise description see: Avalon 1958).
This ancient Indian scheme human body does not have any anatomical correspondences; both nadis and chakras are not found anywhere in the body as morphological structures. Reducing them, which can be found in many articles on yoga, to nerve plexuses, glands, "vegetative centers", etc. devoid of any basis. If, however, this scheme of the “subtle body” is taken seriously as the result of empirical self-knowledge, then its interpretation is possible only from a physiological point of view (see Chapter 4).
1.4. Yoga and physiology
If we ignore all those cultural-historical forms and interpretations in which yoga has been modified or included, then from the natural scientific positions, as a result, there remains some empirical knowledge that exists independently of any interpretation, in which yoga appears as a method of self-discipline. In the physiological sense, we are talking about a certain system of teaching methods of conscious control and regulation of motor, sensory, vegetative and mental activity. At the same time, there is a conscious impact on somatic and mental functions, coinciding with the conscious “self-recognition”, “experiencing” of the function.complex exercise physiology yoga
According to the teachings of yogis, our body lives at the expense of “positive” and “negative” currents, and when they are in full balance, then we can talk about excellent health (we are talking, apparently, about the balance of the processes of assimilation and dissimilation in metabolism). In the language of ancient symbolism, the “positive” current was denoted by the word “ha” (Sun), and the “negative” current was denoted by the word “tha” (Moon). By merging these two words, the word “hatha” was obtained, the meaning of which symbolizes the unity of opposites. According to V. Evtimov (1986), with the help of long-term and targeted yoga exercises, they achieve the ability to regulate vegetative functions. Each exercise of hatha yoga is characterized by a certain positive effect on various bodies and human systems. The high vitality and dexterity of the body achieved at the same time, with regular exercises according to the yoga system, can be maintained until the end of life.
The largest specialist in the field of physiology of sports, Doctor of Biological Sciences V. S. Farfel states: “... my acquaintance with gymnastic exercises allows us to assert that asanas are static exercises of yogis - good remedy for the development of joint flexibility and a sense of balance with a small expenditure of physical energy. In hatha yoga, as in any system of physical culture, it is emphasized that the development and improvement of the main thing, the spirit, begins with taking care of the body (“a trained body contributes to the training of the mind”).
It is well known that many functions of our body are regulated by consciousness. We walk, run, stop, sit down, take a spoon, chew solid food, swallow liquid food, open and close our eyes, etc. - we can start and stop all these actions at will. But can we speed up or slow down the beating of the heart with a single effort of will? Are they able to affect the functioning of the stomach and intestinal motility? Can we control the functioning of the endocrine glands? According to MS Tartakovsky (1986), these questions should be answered positively. small special training- and you can speed up or slow down the heart rate. Let's remember the sour taste of a lemon, the surface of the cut moist from the juice - and saliva runs in the mouth. It is not very difficult to cause an involuntary reaction in another person, for example, to make him blush, that is, to provoke a sharp expansion of the smallest blood vessels. With unreasonable or inadequate fears or insomnia, when the right, “emotional” hemisphere of the brain is excited, sometimes it is enough to analyze your emotions judiciously, that is, “connect” the left “logical” hemisphere to calm down. An irritable person can be advised at the moment of an emotional outburst to hold his breath a little, and on exhalation. An excess of carbon dioxide focuses the work of the brain on the respiratory center and the flash of anger goes out.
Minor expenditure of energy sharply distinguishes hatha yoga from European athletics. Relaxation is given more attention than muscle tension. It is no coincidence that some studies half-jokingly note that “yoga is gymnastics for lazy people.” However, the yogis themselves take credit for this. “... muscle development is by no means identical to health ... All movements are performed slowly and smoothly ... The main goal is to increase blood circulation and oxygen supply. This is achieved through movements of the spine and various joints, with deep breathing, but without intense muscle work” (Kosambi D., 1968). Another opinion was expressed by E. A. Krapivina (1991), who believes that the European Physical Culture, rooted in classical Hellas, much more natural and closer to nature than yoga. Exercises for the flexibility of the body and the strength of individual muscles (and these are the main asanas) are widely practiced in European athletics when selecting beginners in sports sections.
It has long been noticed that some rather uncomfortable positions of the body stimulate the internal forces of the body, cause response resistance. The fact is that with such postures, “clamps” occur in the body, breathing is spiraling, the largest blood vessels are partially blocked, and in some cases the lymph flow. These “vital juices” have to overcome significant obstacles in their path, and the vessels are, as it were, exercising. The miniature muscles that regulate them, while doing additional active work, require more oxygen and nutrients. A kind of exercise without movement, something like that isometric gymnastics. Separate parts of the body work at the same time in extreme conditions. Blood pressure in certain places rises due to “constrictions”. It tends to spread through adjacent small vessels, capillaries. Not only the main lymphatic channels are more actively involved in the work, but also the interstitial, intercellular spaces. Hence the feeling of warmth in these areas.
Cramped conditions are also conducive to training respiratory system. To maintain vital activity, our body continuously consumes energy, which it receives from the breakdown of complex high-molecular organic compounds into compounds with a simpler structure and lower molecular weight. Various organic compounds that enter into chemical interaction with atmospheric oxygen burn down to simpler products and release the energy necessary to maintain the vital functions of the body. The end products of this combustion, the largest proportion of which is carbon dioxide, are continuously released into the environment. Thus, throughout life, the body, constantly in contact with the environment, constantly absorbs oxygen and releases carbon dioxide. The respiratory process consists of three stages: external (pulmonary) respiration, transportation of oxygen from the lungs to the tissues through oxygen, and internal (tissue) respiration. With external respiration, gases are exchanged between the blood in the pulmonary capillaries and atmospheric air (in the alveoli). Gas transport - the transfer through the blood of oxygen from the lungs to tissues and carbon dioxide from tissues to the lungs and internal respiration, which includes all oxidative processes. During normal breathing, the diaphragm shifts by approximately 1 cm. When breathing according to the yogi system, this shift reaches 7-13 cm. Comparison of ordinary breathing with yogi breathing exercises shows that:
- 1. If ordinary breathing is carried out automatically and is regulated by the respiratory center in the medulla oblongata, then the breathing of yogis is controlled by consciousness.
- 2. During the normal breathing of yogis, there is a certain duration of inhalation and exhalation and their strict rhythmic sequence.
- 3. Full breath yoga is a combination of three types of breathing: diaphragmatic, thoracic and clavicular.
- 4. During the breathing exercises, the consciousness is concentrated exclusively on the breath itself.
For proper breathing according to the yoga system, good patency of the nasal cavity and the absence of pathological changes in its mucosa are essential. The goal of yogis is to exert an indirect effect on tissue respiration with the help of rhythmic breathing in order to maximize the bioenergetic efficiency of metabolism. A direct consequence of this is a slowing of breathing as a result of more economical and selective oxygen consumption.
In general, in the physiological aspect, hatha yoga gives the following results:
- - develops muscles and increases mobility;
- - massages the internal organs, which ensures their good work;
- - eliminates physical tension and mental stress, which automatically leads to muscle relaxation and stress relief and thus provides the first step to relieve mental stress, since physical relaxation cannot be achieved if a person is in a state of mental stress.