The history of yoga is rooted in antiquity - over 5000 years, a huge layer of knowledge has accumulated that tells about this unique system of spiritual and physical development of a person. Guys who are just starting to practice yoga are very often asked questions: What to read? What literature should be for aspiring yogis? Where can I find the right yoga books and CDs? Are there video lectures on literature for beginners? This section aims to answer these questions.
Of course, yoga literature for beginner practitioners who are just embarking on the Path of self-development, and books about yoga for advanced practitioners will differ in the availability of information, terminology, and the depth of explanation of techniques. However, even on initial stage knowledge and personal practice, it is recommended to read books on yoga not only in an accessible and popular presentation, but also deeper spiritual yoga literature. Studying primary sources, ancient treatises, life stories of great yogis, Buddhist sutras, instructions of great Teachers at first glance may seem like a difficult challenge, and reading such books on yoga will be difficult and incomprehensible. You need to be patient! Read and think about them over and over again. After all, it is the ancient books about yoga that carry the very essence of the Teaching, true Knowledge and powerful energy that open up to the seeker and help move on the Path of self-improvement and deep comprehension of the world.
Choosing for yourself the first list of yoga literature, you should think about what information you want to "load into yourself" - after all, it will become the basis for further development in yoga. There is an opinion that the study of ancient scriptures helps to remember the past karmic experience as a yogi, to feel the connection with past Teachers, to know the unity with all living beings and nature. Therefore, let your handbooks on yoga not only help in the development of the body, but also strengthen the connection with the soul and gradually lead to a healthy lifestyle.
1. Learn about the basics of yoga in these books:
Hatha Yoga Pradipika. Swatmarama- is considered one of the most ancient of the classical and authoritative texts on yoga that have survived to this day. The most common version is published with commentary by the founder of the Bihar school of yoga Swami Satyananda Saraswati and his student Swami Muktibodhananda Saraswati.
The text is written in a very accessible and understandable form - accessible to every beginner practitioner. For many, Hatha Yoga Pradipika will be a revelation and introduction to hatha yoga because it contains not only a theoretical component, but also detailed practical advice for yogis and yoginis on asanas - physical exercises, pranayamas - breathing techniques, shatkarmas - cleansing techniques of the physical and subtle body , Mudra and Bandham - energy gestures and locks, and the most important step of yoga - Samadhi - is also described in great detail.
Yoga Sutras of Patanjali- is the main classical text on the philosophy of yoga and instructions on the steps of hatha yoga, which were transmitted by Guru Patanjali. There are different opinions regarding the dating of this text, from the 2nd to the 4th century BC.
The heart of yoga. Improving individual practice. Deshikachar.
This instruction on hatha yoga was written by the son of the famous Guru Krishnamacharya, who in turn was the teacher of two of the most famous founders of modern yoga schools, B.K.S. Iyengar and Pattabhi Jois. The text describes in detail and in an accessible form the philosophy of yoga and its stages, important worldview concepts such as Karma. Detailed practical guidelines for asanas - physical exercises, breathing techniques - Pranayamas and many other things are given.
The Yoga Sutras of Patandajali are also given.
This text is suitable for both beginners and experienced practitioners.
Ancient Tantric Yoga and Kriya Techniques. Bihar School of Yoga. Three volumes.
Bihar yoga school was founded by Swami Satyananda Saraswati and is currently very popular in the world. This text, which is divided into three volumes, contains detailed manuals on Hatha Yoga, Bhakti Yoga, Jnana Yoga and Kriya Yoga.
The Bihapra school of yoga offers a progressive system of yoga mastering perfected over thousands of years, the most effective and safe method. At the same time, a serious emphasis is placed on the practical component and the use of yoga in everyday life. This is the most capacious and complete description of the ancient teachings of Kriya Yoga, built in such a way as to fully acquaint the reader with various techniques, sequentially and in order of increasing complexity, as in training under the direct guidance of an experienced mentor.
This manual, in three volumes, aims to develop in the practitioner a state of ideal body health, calmness of mind and psychological stability, deep intellectual clarity and higher spiritual knowledge. The books will be useful for those who have just begun to immerse themselves in yoga, as well as for experienced yogis and yogis.
2. Learn more about Hatha Yoga in the following manuals:
ABC of asanas. OUM.RU club
This guide was compiled by the yoga club oum.ru and includes
A detailed description of the world's most famous yoga exercises. All asanas are structured in alphabetical order, their tuning, effects and contraindications are indicated. At the end of the book, there are several sequences of execution - yoga complexes.
The ABC of asanas is suitable for practitioners with different experience in yoga practice.
Clarification of Yoga (Yoga Deepika). B.K.S. Iyengar.
A practical guide in hatha yoga from a student of Krishnamacharya - Bellur Krishnamachar Sundararaj Iyengar. Includes a detailed instruction on the steps of yoga and over 200 illustrations of asanas - yoga exercises. Dismantled 14 pranayamas and various kriyas, banhi and mudas.
Suitable for both beginners and experienced practitioners.
3. Study of ancient scriptures:
Mahabharata.
One of the oldest epics that have survived to this day, recorded by the sage Vyasadeva. It tells about the confrontation between two kindred clans of Pandavas and Kauravas. It includes 18 volumes, one of which is called the Bhagavad Gita - The Food of God, in it Krishna, the incarnation of God Vishnu, gives instruction to the great warrior Arjuna, about deep yogic and ideological concepts that everyone needs to know.
It is believed that the greatest battle described in this text took place in the territory modern Russia and the CIS more than 5 thousand years ago and marked the beginning of the dark era - Kali Yuga.
Ramayana- another one good book for beginner yogis.
The story of Rama and his exploits, recorded by the great sage Valmiki.
Rama, the seventh incarnation of Vishnu, who became a chakravartin - the ruler of the entire planet, fights against the powerful demon Ravana who has acquired great mystical abilities - Siddhi. It is not known for certain when these events took place, but there is an opinion according to which the plot develops on our planet more than 500 thousand years ago. There is evidence of the existence of the Rama Bridge from India to Sri Lanka, at the moment it is under water, but was land-based until the 15th century AD. This bridge was built on the orders of Rama in order to transport his large army and fight the demon Ravana, who stole his bride from him.
Yoga Vasishtha- the most important Vedic text that has come down to our days, it describes the conversations of the sage Vasishtha and other sages with the chakravartin Rama, who asks worldview questions. It should be understood that the main goal pursued by Vasishtha is to convince Rama to fulfill his duty as a kshatriya warrior, and the text should be treated with caution. Therefore, this epic is more suitable for experienced practitioners.
4. To start studying the Dharma - the Teachings of the Buddha can be from these books:
Guide to Buddhism. Illustrated Encyclopedia. E. Leontyeva.
A vivid illustrated guide to the Teachings of the Buddha.
An amazing publication in which the author introduces the basics of the Buddha's teachings, the history of his development, in a simple and accessible language, reveals the basic concepts of Buddhism, and also fills his story with interesting colorful illustrations. The book will be a wonderful gift for your loved ones and friends whom you would like to delicately and unobtrusively acquaint with the spiritual tradition of Buddhism. This is a very bright and interesting edition for children and adults - the best choice to start interacting with the Great Teachings of Buddha Shakyamuni.
"Buddhism" Kornienko A.V... This book tells the story of the life and deeds of Siddhartha Gautama, about the formation of his Teachings about the Dharma. The description of various directions of modern Buddhism is given. A list and description is given scriptures that have survived to this day.
Sangharakshita "Buddha's Noble Eightfold Path"
Arya Ashtanga Marga, or as it is customary to say now, the noble eightfold path is the universal Path of self-development, which the Buddha passed on to his disciples. In this book, all 8 steps are described in great detail and clearly.
5. Learn about meditations and retreats from these books:
Vipassana meditation. The art of living consciously
A Practical Guide to Vipassana Meditation from Gunarathan Henepola Bhante. The essence of meditation, motivation for it and much more is explained in a simple and accessible form. This book suitable for both beginners and experienced children who want to get acquainted with meditation in practice.
The revelations of the Tibetan hermits
This is a unique practical guide, a collection of teachings from the greatest masters of Tibet of various Buddhist traditions, revealing the details, subtleties, and pitfalls of a retreat - solitude for the purpose of spiritual self-improvement. The invaluable wisdom gained through the experience of personal practices allows beginners to really assess their own strengths, and for those who are already ready to conduct the retreat, it will give strength and inspiration, it will allow them to avoid mistakes in practice. In addition to this, the book reveals life paths great hermits, the essence of their rituals, and their incredible achievements.
6. You can start the study of the Dharma sutras from the primary sources in these books:
Jataki- Stories of past incarnations of the Buddha and his disciples. In a simple and accessible form to everyone, important worldview concepts are described using the example of various instructive life situations. Jatakas are recommended to all those who strive for self-development.
Saddharmapundarika sutra. Wonderful Dharma Lotus Flower Sutra (Lotus Sutra)
At the end of the Buddha's life, an event occurred that happens extremely rarely in different universes - the quintessence of the Dharma was transmitted. Buddha told the Gods, Bodhisattvas, his disciples and other living beings the essence of his Teachings. This book is recommended for reading for all who have firmly decided to devote their lives to bringing the light of Knowledge about the Dharma and experienced yoga practitioners.
Vimalakirti nirdesa sutra- One of the most important scriptures in the Teachings of Buddha, tells about the wise layman Vimalkirti and his instructions. Bodhisattva Vimalakirti taught Gods and people and was very revered in the time of Buddha for his incomparable wisdom, which benefited many living beings. The knowledge and wisdom described in this book cannot be compared with any jewel on our planet, for it leads to the most valuable thing - the attainment of the state of Buddha.
Bodhicharya Avatara (Bodhisattva Path). Shantideva.
Great teachers of Tibet- a story about two outstanding yogis of Tibet, Guru Marpa and his devoted disciple Milarepa, who later became the greatest Teacher of our world. Mila was an incredibly realized person who achieved very great results both in the practice of meditation and in understanding the Buddha Dharma.
The book is suitable for anyone with different levels of training.
Book Autobiography of a Yogi. Paramahansa Yogananda
This is a book about the great teachers of their time: Babaji, Lahiri Mahasai, Sri Yukteshwar, Paramahansa Yogananda and others - written with the sincerity of a child and immense wisdom, from the very first lines it transforms the reader through the world of mystics, yogis, magicians. Becoming an unwitting witness to the path of a little yogi, you get a unique opportunity to get in touch with the lives of great saints, and through the ups and downs of the protagonist, Mukunda Lal Ghosh, expand your understanding of the world and its laws. Starting with the simple truths available to the child, growing up together with the author, the reader is as if prepared for those incredible spiritual possibilities of people who are open to the perception of the Divine. The sincerity, perseverance, dedication of the protagonist, his reverent respect for the great teachers, his love for all living beings inspire to cognize the Divine part of oneself.
Famous Yoginis- This book contains very rare and very vivid biographies of women practitioners of Buddhism. The heroines of these stories are great souls, Bodhisattvas, who chose a female body to serve the world. Embodiments of the great maternal power of Love and All-acceptance exist in all spiritual teachings known to us. Such biographies help to understand the structure of the Universe and the place of our souls in it not at the level of the mind, but at the level of energy, giving Light and confidence in following the chosen Path.
Consort of the Lotusborn
This book contains a description of the life of the famous female yogini Yeshe Tsogel (Yeshe Tsogyal). She is known as a disciple of the great teacher and siddhi Padmasambhava. The book describes the various periods of Yeshe Tsogel's life, starting from the time when she was a princess, and at the end of the book, the yogini appears before us as one of the main disciples and assistants of Guru Rinpoche (Padmasambhava). The book serves as a deep inspiration for all practitioners of yoga and other systems of self-improvement, it will be especially interesting for women, as it is a real illustration that in a woman's body you can bring a lot of benefits to living beings and achieve a lot on the spiritual Path if you have sincere faith in the Guru. , put effort into development and cultivate patience.
Reading such literature will allow you to expand your understanding of yoga and transfer it from the rank of exciting physical education to new system worldview. Mastering book after book and coming into contact with the knowledge of the Truth, you yourself will eventually become a conductor of "clean energy" - new habits, interests, people will appear in your life. Practice regularly, read yoga books, listen to lectures from experienced teachers - these are the first steps in yoga. Passing the knowledge accumulated over the centuries through personal practice, you can achieve amazing results: to gain a healthy body and spirit, to look at the world in a new way and learn to “live in harmony with conscience and nature”.
Yoga is one of the most ancient spiritual and physical practices, closely related to Buddhism and Hinduism. Representatives of the eastern andWestern world have found this practice to benefit their mind and body for many centuries, and every day the popularity of classes on the planet is only growing.
“New book on yoga. Step-by-step guide "
G. Rabinovich, L. Lydell, N. Rabinovich
One of the most famous yoga publications in the world. The Step-by-Step Guide is great for beginners. The book talks about the basics of yoga and related religious teachings. Much attention is paid to asanas (yoga postures) and the peculiarities of their implementation.
In the book, everything is laid out "on the shelves": any reader will understand information about the frequency of classes, their time, features and order of poses. The manual has special sections for pregnant women and the elderly.
Anatomy of Hatha Yoga
David Coulter
class = "img-responsive"> The book tells about Hatha Yoga - the most famous trend in the West. The popularity of the offshoot is due to its simplicity and versatility.
In hatha yoga, each exercise focuses on certain organs and parts of the body. Therefore, the book will help you choose a set of asanas that are necessary and most useful for a particular person.
"2100 asanas: all yoga in one book"
Daniel Lasserda
class = "img-responsive"> Once you've learned the basic asanas, you can move on to more complex branches. The book "2100 Asanas: All Yoga in One Book" opens up new horizons for the reader and tells about the order of performing complex and unusual asanas. If a beginner can cope with the "lotus position", then the headstand is the lot of more experienced yogis.
The book suggests huge selection exercises on specific organs or parts of the body.
The guide will help you avoid common mistakes. This is especially important for traumatic postures that need to be performed only by a trained person.
"Yoga for Office Workers"
Tatiana Gromakovskaya
class = "img-responsive"> The book is addressed to people interested in the practical benefits of yoga and the rapid achievement of goals.
The author took into account that not all practitioners are interested in Buddhism and Hinduism. The manual does not cover the religious aspects of the teaching, but presents only the exercises and their descriptions. The asanas offered in the book are quite simple and will suit even a beginner "yogi". To perform them correctly, you do not need to be flexible and resilient person. But the simplicity of the exercise does not diminish its effectiveness.
“Healing yoga. 50 best breathing exercises and asanas "
Tatiana Ignatieva
class = "img-responsive"> Yoga is not only asanas, but also proper nutrition, breathing and thinking. Getting the benefits of exercise is possible only with the observance of certain diets and meditations, because it is the combination of physical and spiritual practices that gives the best results.
To an untrained person, it may seem that qigong is a pointless waste of time. But proper breathing and relaxation play an important role in the assimilation of yoga, which is given serious attention in the book.
The book is addressed to readers interested in all aspects of yoga.
The Complete Picture Book of Yoga
Swami Vishnudevananda
class = "img-responsive"> Swami Vishnudevananda is one of the world's most famous yogis. His book is an excellent resource for learning the basics. The clarity of the material and the simplicity of the text will not allow a beginner to get confused in a complex system.
There are no significant defaults in the book. No "tops" and superficial information. Only accurate and capacious information presented in an interesting and understandable form.
In the book, Swami Vishnudevananda focused precisely on classical yoga. In his opinion, in the countries of the Western Hemisphere, yoga has become a fashionable trend that does not correspond to the true Eastern teachings. But the author does not ignore hatha yoga, which is popular in the USA and Europe. He shows her in a classic form, without imposed stereotypes.
“100 days for health, longevity. A Practical Guide to Taoist Yoga and Qigong "
Eric Yudlav
class = "img-responsive"> Yoga is distinguished by a large number of branches: hatha yoga, raja yoga, karma yoga and dozens of others. This teaching is also developed in China and has its own characteristics there. Eric Yudlav's Practical Guide is suitable for readers interested in Taoism and the Chinese offshoots of yoga.
Taoist yoga emphasizes soft and fluid movements when performing asanas, therefore it is great for calming and relaxation. The direction will benefit the elderly with sore joints.
"The Tibetan Book of Yoga"
Geshe Michael Roach
class = "img-responsive"> Tibetan yantra yoga is not yet very popular in the West, but it is gradually gaining momentum. The direction is associated with the work of a person on the mind and soul, and the emphasis is not on postures, but on movements.
Exercises for the body fade into the background and are performed exclusively in conjunction with meditation. Yantra yoga does not provide for heavy physical exertion, therefore it is suitable for people of all ages.
"Yoga lessons of Patanjali"
Krishnamacharya Ekkirala Kulapati
class = "img-responsive"> The book's annotation says that "yoga is not a philosophy that needs to be understood." The manual is devoted to the specific rules of Patanjali and is suitable for people who do not want to read abstract philosophical reflections.
Yoga strengthens health, detoxifies the body, speeds up metabolism and improves mood. But only if you do it right. If the rules are ignored, a person can get serious injuries. Strict fulfillment of all instructions from the manual increases the chances of achieving the set goals.
It's not a secret for any of us that the period of puberty is one of the most difficult in human life. This is a period of psychological and physiological restructuring. Your own body begins to change, your worldview begins to change. During this period (usually it starts at 12 and ends at 17) hormonal changes occur throughout the body. Active growth of the whole body begins. Children develop secondary sexual characteristics. The stage of sexual self-identification begins. In addition, adolescents tend to distance themselves from their families and become closer to their peers around them. Parents often complain that it is difficult for them to find a common language with their offspring.
Yoga can be an excellent aid for children in this difficult stage of their life. At what levels and how does it affect them? The first and most obvious is the effect on the physical body:
- Due to the active growth of bones and large physical "wrong" loads at school (for example, long sitting at a desk), diseases such as scoliosis and kyphosis with lordosis begin to form. Harmonious practice of asanas allows you to align the body and create symmetry in it - thus, it is the prevention of diseases of the musculoskeletal system. In each asana, attention is paid to the evenness of all parts of the body and awareness of the sensations that arise when performing poses. Such awareness can continue in the future already in everyday life and can help avoid the development of diseases of the bone apparatus (since students will be able to track the position of their bodies when doing everyday activities).
- Also, yoga is absolutely non-competitive, which allows you to avoid psychological stress due to the comparison of "oneself with others." Do not forget about the lack of physical activity in the life of adolescents (almost all the time it takes school and tutors), so yoga will at least increase the proportion of "sport" in their lives (for example, we often do Surya Namaskar in class, which is essentially a good charging). Students take some exercises with them home and perform them with pleasure.
- In addition, children during this period are often in constant stress (first love (not always successful), the approach of exams, a large number of lessons at school). Stretching the muscles in asanas promotes the production of hormones "happiness" (for example, serotonin), and deep and even breathing reduces blood cortisol (stress hormone). Thus, the mood rises and the ability to look at many things positively increases. Thanks to the practice of yoga, the children gain awareness of the boundaries and abilities of their own bodies, increase self-esteem and increase psychological and emotional stability.
- Often during this period there are problems with communication with other people. In this case, a yoga teacher for teenagers has paired practices in store. Touching while performing asanas and some massage movements allows you to remove the stiffness in communicating with other people, including at the physical level.
Sometimes adults think that ordinary "adult yoga groups" are quite suitable for a teenager. Unfortunately, this is not entirely true. The instructor may not have enough communication with children of this age and, thus, frighten off the student, discouraging him from doing yoga. That is why it is so important to take children of this age to specialized groups, where they will be surrounded by peers with similar interests (assistance in communication) and problems.
I have no doubt for a second that yoga is exactly the "magic" tool that will allow many teenagers to get through this period in the best way for them. Do yoga and love each other!
Stas Kuznetsov, yoga teacher for children and adolescents.
Photo: istockphoto.comYoga is a teaching that has come down to us from time immemorial and is mentioned in the most ancient sources, a teaching whose echoes can be found in almost all religions, ritual practices and esoteric schools. After all, the homeland of yoga is the most ancient civilization of the Slavic-Aryans (Rus) on Earth - Arctida.
This civilization flourished many thousands of years ago on the mainland that connected America and Eurasia, and then, as a result of a global catastrophe, disappeared into the waters of the Arctic Ocean. Those inhabitants of Arctida who survived this catastrophe, and brought yoga to the ancient civilizations of Hittis, Pacifis, Atlantis, and from there yoga came to India and Egypt.
In the esoteric schools of the East, which existed secretly, this knowledge was passed on to subsequent generations, maintaining inviolability despite social, religious and other upheavals.
However, mystical knowledge will not always remain a secret with seven seals.
Anyone can do yoga. There are no age or any other restrictions here.
It is important to understand: 
! A yogi is not a gymnast, although he constantly works with his own body, takes care of its purity and keeps it in a vigorous healthy state.
A yogi is not a fakir, although he really, using his psychic reserves, is able to control such functions of internal organs, which are considered involuntary, automatic. For example, the rhythmic activity of the heart and brain.
A yogi is not a psychic in the usual sense of the word; and although he may indeed have amazing abilities, he never strives for them for their own sake.
A yogi is not an ascetic. Today's yogi lives and improves among people, although the peculiarities of his training require frequent solitude (at least 1-1.5 hours in his room) and rather strict restrictions (at first).
A yogi is not a fanatic. Although he deals with powerful forces that manifest through his body and psyche, the yogi is not attached to any religion, nothing infringes on his freedom of conscience and does not encroach on his right to choose one religion or another.
Yoga, considered one of the six traditional systems of Indian philosophy, is recognized by all these philosophical systems as a general method and practical means of understanding the world.
Let's turn to the historical roots, to the origins of yoga teachings. The scientific tradition attributes the singling out of the teaching of yoga as an independent system to the legendary Indian sage Patanjali (II-I century BC).
Patanjali singled out yoga as an independent system based on the already existing knowledge and experience accumulated by practicing yogis. In his work "yoga sutra".
Patanjali expounds the philosophy and practice of that yoga, which is now recognized by most researchers as classical.
According to the tradition of the ancient sages, Patanjali does not claim authorship in the creation philosophical system yoga. He only collects oral data that have come down to him, and comments on them in the spirit of a unified teaching. The philosophical terminology and interpretation of yoga practice given in the Yoga Sutra is also consistent with the authoritative texts of the Vedas and Upanishads.
In the original teachings of Patanjali, yoga is divided into eight parts:
1) pit - restrictions in relationships with people and with nature;
2) niyama - prescriptions of the way of life;
3) asana - a variety of postures and body positions;
4) pranayama - breathing exercises associated with a set of energy;
5) pratyahara - control and weakening of the flow of perception, mental relaxation;
6) dharana - concentration of thought;
7) dhyana - meditation, regulated stream of consciousness;
8) samadhi - an altered, ecstatic state of consciousness.
These eight steps or stages, called the eightfold path, constitute the classical yoga system. It can be seen that this teaching encompasses, as it were, three large strata, three seemingly independent directions of human development. Firstly, this is the ethical, moral sphere (yama and niyama), secondly, this is physical development, the improvement of the body (asana and pranayama) and, thirdly, this is the development of human mental powers (the next four steps).
Thus, the development of a person on the eightfold path is comprehensive, harmonious. This holistic system leads a person to achieve ideal health, because "health is a state of complete physical, spiritual and social well-being of a person, and not only the absence of diseases and physical disabilities."
If we imagine the eightfold path in the form of a ladder, then spiritual inner values - solid moral foundations, principles and norms of interpersonal relations - will serve as its foundation. From them, the path of individual development leads through improvement physical body to achieve amazing abilities and special states of consciousness.
The last step of the eightfold path is SAMADHI, creative enlightenment, a special state of the body and mind, when the boundaries that separate him from big world, in which he lives, when he feels and realizes himself undivided, one with all humanity, all nature, the whole cosmos.
Those who have experienced such a state at least once, even for a few seconds, describe it as the best, most significant moments of their lives. The state of ecstasy, trance was experienced by the founders of world religions and their followers, the great sages of the past, scientists, writers and poets. However, the number of such people is small, and besides, the state of samadhi manifested itself spontaneously, unexpectedly for themselves.
Yoga teaches the conscious attainment of the state of samadhi. Achieving samadhi is the pinnacle of the eightfold path, therefore, a person can be called a yogi in the full sense of the word only when he can confidently go into such an ecstatic state. Without this, he can only be considered a student of the science of yoga.
It will not be an exaggeration to say that the mastery of the state of samadhi by people contributes to the spiritual evolution of mankind, therefore, it is necessary to talk about yoga not only as a system of personal healing and self-improvement, but also as a system of human spiritual evolution.
The spread of yoga was associated with the separation of separate directions from the once unified system of yoga, focusing attention on any particular link of this teaching. At the same time, the student could choose one or another direction of personal self-improvement, depending on his individual characteristics and inclinations.
Among such private areas of yoga, the following can be noted:
- Hatha yoga, aimed mainly at the development of the physical and physiological functions of the body, it is usually associated with the four first steps of Patanjali;
- Raja Yoga, which considers the development of the higher mental functions of a person and encompasses the four subsequent stages of the eightfold path;
- karma yoga, associated with the harmonious development of social, social relations of the individual;
- bhakti yoga, associated with the improvement of a person in the emotional sphere, in love for one's neighbor, for nature, for God;
- jnani yoga, associated with the development of a person's thinking, expanding the boundaries and possibilities of his knowledge.
Less well known are such paths as Laya Yoga, Mantra Yoga, Tantra Yoga, and Tibetan Yoga (Respas Yoga, Lun-Gom-Pa Yoga).
In China and Japan, the practice of yoga mixed with Buddhist philosophy and spread in the form of Zen Buddhism.
Agni yoga had a significant influence in Russia; this teaching was discovered for Russia by Helena Roerich.
When people talk about yoga nowadays, they most often mean the section of hatha yoga related to physical exercise. According to yoga teachings, our body lives on positive and negative currents. If they are in balance, then we can talk about the health and harmony of the body. In the language of ancient symbolism, positive current is denoted by the word "Ha" (Sun), and negative - by the word "Tha" (Moon). From the merger of these two words we get the word "Hatha Yoga", the meaning of which symbolizes the unity of opposites, positive and negative poles or phenomena in life.
Physical exercises represent the "alphabet" of yoga, its necessary stage, because only through a complete physical health and control over the activities of the body - mental, spiritual and moral perfection can be achieved.
The basis physical exercise in yoga, they are ASANAS - special positions of the body. According to legend, the god Shiva discovered and gave a person body postures designed to maintain health and achieve a higher level of consciousness. 8,400,000 asanas are mentioned in classical literature. Of these, only less than a hundred are used by yogis at the present time, and only two to three dozen of them are considered the most important and sufficient to guarantee full health for a lifetime.
Patanjali points out: "Asana is a way to sit pleasantly, steadily and without tension." This means that the practitioner should strive for complete self-control over the body when performing asanas, so that for a long time to be motionless in them and feel calm and comfortable.
Asanas are exercises involving slow, moderate movements and resting the body, combined with proper breathing and relaxation.
Asanas are predominantly static body postures; muscle tension and irritation of muscle nerves in these positions affects the central nervous system, and through it - to the work of the heart, circulatory and respiratory organs.
Asanas involve focusing attention on certain parts of the body, while mental effort is consistent with muscle activity.
Asanas require a special kind of breathing: full, rhythmic, controlled and slowed down.
Asanas have a preventive, therapeutic and psychotherapeutic effect. They affect the digestive, cardiovascular, respiratory, endocrine systems, the excretory system, the nervous system and the entire motor apparatus.
Asanas are classified, distinguishing among them postures for contemplation and meditation, inverted postures, poses of balance, etc.
One of the most important postures is Shavasana ("Dead Pose"), associated with complete relaxation of the body. It is both a physical and mental exercise with a complex technique. It is usually performed after a certain cycle of physical and mental exercise. For the correct execution of Shavasana, not only the ability to quickly achieve complete relaxation of the whole body is necessary, but also the ability to release negative emotions, mental fatigue, stress, worries, worries. Physiologically, Shavasana is a complete sleep replacement.
Mastering asanas opens up the possibility of voluntary regulation of physiological processes in the body and helps to teach the direction of consciousness to one or another part of the body.
It is known that there is a correspondence between individual mental experiences and certain areas of the body, more precisely, special subjective sensations in these areas. Experiencing resentment or self-pity is associated with a nagging sensation in the chest; the situation of danger gives rise to an unpleasant, sucking sensation in the stomach; thinking is sometimes accompanied by tension and heaviness in the forehead. These sensations of the bodily zones in connection with mental experiences play a special role in yoga. They are studied practically as special centers of the human body, the so-called "CHAKRA". Certain symbolic images correspond to chakras, as well as syllables (mantras) that help in concentration on them.
Chakras are elements of a kind of "psychic anatomy" of a person. These are psychophysiological mechanisms that in most people are in an undeveloped, non-working state.
"Turning on" the chakras and mastering the work with them is provided in the process of yoga after mastering the necessary physical exercises and certain ethical standards.
Modern Western yoga researchers associate the activity of the chakras with the circulation of energy in the channels of acupuncture, in the energy meridians, and suggest the possibility of arbitrary regulation of this process. At the same time, they indicate, for example, the special role of the chakra located in the region of the heart. It is argued that each of the twelve petals of this chakra is involved in the work of redistributing energy in the body every day for two hours, and the chakra itself is like a clockwork mechanism that regulates vital energy.
The teaching of Chinese meridians is deeply related to the theory and practice of yoga. It explains a number of the physical elements of yoga.
Thus, the characteristic meditative sign "Jnani Mudra" is such a position of the fingers of the hand, when the end points of the meridians of the lungs and large intestine are closed by connecting the thumb and forefinger.
Although the practice of yoga is strictly individual, it contributes to the evolutionary development of not only individuals, but also entire groups. This is especially true now, when large masses of people strive for spiritual self-knowledge and self-improvement.
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Yoga Asanas: End or Means?
"Remember: the practices of hatha yoga, asana and pranayama are ultimately designed to develop the quality of human consciousness, and not just the qualities of body and mind."
Swami Saraswati
A certain person comes to the first yoga class. He gets up on the mat, stretches, bends, strains and relaxes - for the first time he performs unusual gymnastic exercises, called by the teacher "asanas". The practice ends: in the body - pleasant fatigue, in the mind - calmness and pacification. A certain person goes home. Yoga for him remains just an interesting and attractive variation of fitness. Headstand, lotus position, intricate balances and flexible body - perfecting asanas becomes the ultimate goal for the practitioner. Wrong ...
So what is there hatha yoga asanas? Why is physical self-improvement necessary? How and why should the body be cognized and tamed? Let's try to deal with this concept so that the practice of all novice yogis and yoginis becomes a little deeper and more conscious.
According to the classical approach to yoga, known as the Eightfold Yoga of Patanjali (II century BC), asana is a stable and comfortable sitting posture. Together with yama, niyama, pranayama, asana enters into the so-called outer branch of raja yoga. Raja Yoga, in turn, aims at controlling the mind through meditation, realizing the difference between reality and illusion, and achieving liberation.
That is, after mastering the vows of yama and niyama, asana helps a person prepare the body and, together with pranayama, take the first step towards deep meditative practices in which he can comprehend his inner world and advance along the steps of self-development up to samadhi. Therefore, in the yoga sutras of Patanjali, of the many asanas of hatha yoga, attention is paid only to meditative positions, such as padmasana and siddhasana.
The ancient text "Hatha Yoga Pradipika", written in the 15th century by Swami Swatmarama, presents asana as the first part of Hatha Yoga. In sloka 17 it is written that "by practicing asana, a person acquires stability of the body and mind, freedom from ailments, flexibility of the limbs and lightness of the body." Asana is seen here as a special position of the body that opens energy channels and psychic centers.
That is, during hatha yoga classes, the body is purified and control over it is gained by changing the flow of prana. Asana practice is presented as the most important part of hatha yoga, as building up control over the body ultimately allows one to gain control over the mind.
In spite of detailed description and a detailed study of asanas, Svatvarama in sloka 67 reminds that "asanas and other enlightening means should be practiced in the hatha yoga system until the result is achieved in raja yoga." Thus, Hatha Yoga is a dynamic and preparatory basis for the culminating Raja Yoga.
Studying the primary sources, we see that hatha yoga and the improvement of asanas are seen not as an end in itself, not as a healing practice, but as a stage of self-improvement, which precedes a person's long journey into his inner world and a meaningful perception of reality. Asana practice allows you to experience three levels of self-development - external, which makes the body stronger, internal, allowing the mind to be stable, and finally, a deeper, strengthening and transforming human spirit.
External level. The physical aspect of the asana.
Modern man has separated the body from the mind, and threw the soul out of everyday life, forgetting that only the unity of this trinity provides him with health and the opportunity to develop. Hatha yoga allows you to return close attention to the body. During classes, a person understands that health cannot be bought or gained by drinking pills - it is earned by sweat, work, respect and discipline. Health through the practice of asanas appears in a new light - not as a finished result, but as a constant and continuous process.
Interest in asanas for the sake of health, keeping fit and developing flexibility are age-old reasons to do yoga. But this beneficial effect is not limited only to anatomical and external effects. A strong body is only a worthy foundation for yoga, but not the end of the path. Health in yoga is seen as an opportunity to freely engage in spiritual search. The body appears as a tool and resource that we have been provided with on the way to achieving inner freedom. After all, until a person has gained health, his consciousness will be doomed to be in the power of the body, and thus, he will not be able to develop and calm the mind. Buddha said: "In an untamed body - an untamed mind, power over the body gives power over the mind."
However, taming the body is not an easy task. While practicing asanas and strengthening the body, a person inevitably faces pain. It is not yoga itself that causes pain. Pain is always present in the body, it is simply hidden. A person exists for years, practically unaware of the body. When classes begin, painful sensations immediately float to the surface. The atrophied muscles that we are trying to develop suddenly begin to loudly declare themselves. It is important to understand that in yoga, pain is the teacher. Asanas help develop tolerance in body and mind so that we can more easily endure stress in life. Back bends allow you to develop courage and resilience, balances develop patience, stretches develop flexibility, twists and inverted asanas teach you to look at the world from a different angle.
At the external level of development, knowledge is obtained through the practice of asanas only in struggle, patience and discipline. Overcoming pain, the ability to find comfort in discomfort, to move through tension brings a person closer to the spiritual meaning of yoga - gaining inner freedom through suffering. Through the practice of asanas and overcoming pain, the light of self-knowledge is seen.
Inner level. Asana as a lever to transform the mind.
In today's world, a person uses his body in such a way that he ceases to feel it. Moving from bed to car, to table, again to car and bed, he ceases to perceive the body consciously. Hatha yoga teaches to endow our movements with intelligence, turning them into action. During the performance of asanas, we develop acute sensitivity, we learn to find fine line between egoistic impulses and the real possibilities of the body.
Each cell during the lesson seems to become tangible. Inner vision gradually develops, which is different from ordinary observation with the eyes. For example, bending in Pashchimottanasana, a person not only sees the knees and tries to reach them with his forehead, he feels the tension of the smallest muscles in the legs, arms and back. By carefully monitoring the work in the asana, the yogi has the opportunity to observe not through visual perception, namely through awareness, the connection of the intellect to the understanding of one's own flesh.
Only the presence of intelligence and sensitivity during the performance of the asana allows the body to develop. After all, as soon as the invisible contact of the mind and body is lost, the asana becomes lifeless, lethargic and the stream of awareness goes out.
The development of mindfulness in asana is not just concentration and sharpness of observation of the hands and feet, it is, first of all, the desire for a harmonious interaction of body and mind. Mindfulness in asana is a state when the concepts of object and subject disappear, and action and inner silence go hand in hand. Only when the body is conscious of inner silence from the forearms to the toes, from the thighs to the soles of the feet, from the base of the spine to the crown of the head, does the mind become passive and learn to relax. The state of alert rest in the asana stops and transforms the mind, transforming yoga from a physical to a spiritual practice. Freedom of the body gives rise to a natural evolutionary transition to freedom of the mind, and then to the highest liberation of the spirit.
It is through the development of awareness in asana, through the ability to stop the whirlwind of thoughts and emotions, that we prepare the body for meditation and self-contemplation. In one of the video lectures, Andrei Verba says: “Asanas are necessary for a person to prepare the body for inner self-knowledge. With asanas, we loosen the joints, strengthen the muscles and, thereby, prepare to sit in a stable posture and sit for at least an hour with closed eyes". The development of mindfulness based on the body serves as an anchor for concentration: during meditation practice, to stop an agitated and restless mind haunted by memories, judgments and fantasies, we can always turn to physical experience and shift our attention to bodily sensations and breathing, returning to the present moment. Through the practice of asanas, we develop the ability to redirect attention, plunge into ourselves and be one hundred percent in the feeling of "here and now."
Deep level. Asana as a stage of spiritual development.
Persistent practice of asanas and pranayama allows us to approach the deepest level of yoga, when the understanding comes that the development of the material shell is not an end in itself. The body must be cognized and pacified not for the sake of pleasure and narcissism. Achieving calmness in every joint, in every muscle is necessary only in order to get closer to the liberation of the soul from the fetters of materiality. When we are able to be aware of our body and control our mind, it is finally possible to turn to inner peace... Through the practice of asanas, we gradually approach from the periphery to the center, from the surface of the body to the level of the heart. At a deep level, a person works out asanas not out of selfish motives: for the sake of health, beauty or acuteness of sensations, but for the sake of achieving the Self and closeness to the divine essence. Undergoing suffering in the asana and the resistance of the Ego, we grow spiritually, develop consciousness from simple to complex, evolve, thereby harmonizing the body with nature and express deep devotion to God. Mindful work with the body helps us to gradually move from the gross bodily level to the mental and spiritual, gradually comprehending our original "I". As the famous yoga teacher BKS Iyengar said: “To realize the divine existential purpose is possible only with the help of the embodied instrument of the Soul - a mortal body of flesh and blood”.
Watch a short video on why it makes sense for everyone to do yoga:
Don't have time for yoga right now? A lot of things have piled on you and you can say some gray streak of Life has come? A crisis? Attention! That is why you should do the practices NOW! 99% chance - that this will lead to the solution of many (and possibly all) of your "problems"! How is this possible? Watch this video carefully:
And here is a detailed video, which explains well what yoga is for in general:
Also, before starting classes, study this information:
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