The benefits of yoga. Basic moments

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Health 10/30/2017

Dear readers, nowadays there are few people who have not heard about the benefits of yoga. The beneficial effects of yoga on the body and figure are recognized by lovers of a healthy lifestyle. World stars, journalists, TV presenters from screens and media pages share the results and praise the practice as an effective tool for working with the body and mind.

But is yoga really that good? Is there any real benefit or is doing it harmful? How does exercise affect your health and figure? Elena Krasovskaya will help us deal with all these issues. I give her the floor.

Hello, dear readers, Irina! Yoga is an amazing and mysterious practice. She has both supporters and opponents. Some say a categorical no, others cannot imagine their existence without it and study for several hours a day. The rest either do not dare to practice, assessing the benefits and harms, or are completely indifferent.

It is known that the philosophy of yoga is to make any choice. Therefore, a real guru would say that everyone is right. I suggest that we accept this right of choice for each of us and just learn a little more about yoga, its types, how it is useful and how it can cause harm. And I’ll start with a real story that turned my life in a different direction.

Introduction to Yoga

After several years of guardianship and care, I was lucky to visit a sanatorium. During a short vacation, my first acquaintance with yoga took place by chance.

In the gym, I met a woman who stood out for her beauty, stature and smooth movements. She offered to conduct several yoga classes and show basic exercises. Nellie was preparing to become an instructor and was delighted with the mutually beneficial partnership - we studied, she gained experience.

The practice made a strong impression - it was unhurried, focused on internal sensations, calmly worked the muscles and joints, and was able to alternate between stress and relaxation.

Watch a video about how yoga affects the female body and figure, about its features, benefits and harms. About hormonal yoga.

The instructor's chiseled figure, flexibility of the body, coupled with the soft timbre of his voice, served as an incentive for a long-term relationship with yoga. When I returned home, the first thing I did was find a time, a place, and continue training. The classes helped me get through difficult life moments, kept my body in good shape and my thoughts in order.

While mastering the first asanas - special exercises in yoga, I simultaneously searched for and found information about the ancient practice. What is yoga, what benefits does it bring, what is its main secret? The questions are not easy. I suggest looking for answers to them.

Yoga - what is it?

Yoga is a comprehensive set of spiritual, mental and physical practices. Their main goal is to bring the body into a state of balance, calm and relaxation.

By practicing, a person gradually learns to listen to his body, control it, control emotions and remain calm in any situation. This is achieved through a system of exercises, breathing, meditation, and spiritual development of the individual.

India is considered the birthplace of yoga. They say that if you want to achieve enlightenment and an exalted spiritual state, you must definitely visit the cradle of practice - get imbued with the spirit of the country, change your attitude.

But yoga at a simple philistine level does not always imply such a deep familiarity with it. Often people go to practice “for health”.

Many are attracted by the variety of exercises, adjustment to the level of the practitioner, and the opportunity to help the body become more resilient, fit and strong.

Popular types of yoga

Currently, there are a huge number of varieties of yoga. New directions appear with enviable consistency, which is explained by the popularity of the system. There are different schools and trends. It makes no sense to list them all; I will name only the most famous and accessible to the majority.

Hatha yoga

This type of yoga is most suitable for beginners. Emphasis on exercise, breathing and meditation. Helps to relax the body, leading to calm.

Kundalini yoga

Classes are aimed at awakening a person’s creative and energetic potential. Concentration on the positions of the body, hands, breathing, and focus of attention inward are required. The asanas are quite complex and require effort. But the effect of the exercises lasts all day and fills the student with strength.

Ashtanga yoga

A type of power yoga with a fast rhythm of movement and breathing. Develops endurance and physical strength. Vaguely reminiscent of aerobics. Especially suitable for people with good physical fitness.

Iyengar yoga

A practice aimed at healing and relieving pain in muscles, joints and ligaments. Suitable for those who move little and avoid heavy loads. Asanas are performed in a calm, slow rhythm, often with additional devices to facilitate the process. Systematic exercise leads to flexibility of the body and a surge of energy.

Yogalates

A symbiosis of yoga and Pilates. Consists of exercises and meditations. Classes develop body flexibility, strength, and improve stretching. Suitable for people with different physical fitness.

Women's yoga or yin yoga

A set of exercises designed taking into account the characteristics of the female body. Classes are conducted to meditative music at a slow pace. The main goal is relaxation and a gentle effect on the body.

Aero yoga or yoga in hammocks

A modern type of yoga that is quickly gaining popularity. To perform this, you need special devices - long elastic bands with fastenings. A fairly dynamic type of yoga that requires physical endurance. Perfectly opens the respiratory centers, develops flexibility and stretching of the body.

To understand which practice is right for you, it is best to take different classes and make a choice based on how you feel.

But before choosing a direction, let's look at how yoga is useful, what contraindications there are, and what harm it can cause.

Benefits of yoga

Of course, not in vain. With proper and systematic performance of asanas, breathing practices and relaxing meditations, yoga:

• helps restore and maintain health;
• normalizes the operation of all internal systems;
• aligns the spine and strengthens posture;
• develops and gives elasticity to muscles;
• trains body flexibility;
• improves coordination of movements, reaction, motor memory;
• improves blood circulation;
• relaxes and reduces the effects of stress;
• forms a positive outlook on life situations;
• ensures accelerated healing and prevention of diseases of the musculoskeletal system;
• influences the choice of diet, normalizes appetite, improves metabolism;
• promotes weight loss, tightening body contours;
• tones the skin and helps you look younger;
• has a healing effect in the treatment of arthritis, type II diabetes, asthma, cardiovascular and other diseases;
• promotes self-knowledge and self-realization.

Yoga is useful and recommended for everyone: men and women, children and older people.

In a video about the dangers and benefits of yoga for those over forty and older, a woman shares her impressions of restoring the health of the spine. Having experienced acute pain, she did not despair. I started working out and chose the path of health.

When performing exercises, breathing and meditative practices, a good trainer takes into account the age, gender, level of physical fitness and health of those involved.

The benefits of yoga come from regular training under the guidance of a qualified instructor.

Thanks to an integrated approach, working with the body and mind, breathing practices, chanting mantras, and meditation, yoga has a beneficial effect on the entire body and figure.

But let's not forget that it, like any other system, has a number of contraindications and can cause harm to the body.

Harm of yoga and contraindications to classes

Remember the beautiful pictures in magazines where an experienced yogi is depicted in an elegant headstand or with a leg strangely twisted around his body?

If an unprepared person suddenly decides to repeat an unusual pose, there is a high risk of ending the session in the emergency room with a sprained ligament or dislocated limb.

You should not immediately try to repeat what you need to study for many years. Proceed by gradually increasing the load.

Yoga classes can be harmful in the following cases of improper organization of classes:

• the level of training of a person is not taken into account;
• exercises are performed incorrectly;
• classes are held in a stuffy, cramped room;
• the trainer has low qualifications;
• There are a lot of people during training, there is no way to check the correctness of the asanas;
• the practitioner performs movements in a hurry without warming up the muscles;
• classes are held irregularly, with long breaks;
• breathing practices are performed incorrectly or too intensively;
• there are contraindications.

There are some types of diseases for which you cannot practice yoga, or for permission, a consultation with your doctor is required.

These are all diseases in the acute stage, oncology, brain infections, the period after a stroke or heart attack, inguinal hernia, serious mental disorders, etc.

Pregnant women should practice yoga with caution. But we must remember that pregnancy is not a contraindication. Especially if the expectant mother is an experienced yogi.

The benefits of yoga for the female body are invaluable. But it is important to listen to the needs of the body and not take unnecessary risks.

The basic rule of yoga is: don’t compare with others. Compare yourself today with yourself yesterday.

You won't know without trying

Yoga can be considered as an effective method of healing the body, restructuring consciousness and achieving mental balance. All the disadvantages of practice can be overcome with a competent approach.

If the exercises bring you pleasure, are pain-free, help you relax, and fill you with energy, then the practice will only bring you benefits.

The woman who introduced me to yoga said a phrase that was stunning in its simplicity: “To understand whether it’s right for you or not, you need to try.”

With yoga it works one hundred percent. You can read a lot, look at pictures, but only real actions will help you evaluate the benefits of a complex discipline, understand the philosophy and draw conclusions.

However, in fairness, it should be noted that now I am studying using a different system. I practiced yoga for several years, but I found out about another practice, tried it and settled on it. Life changes - preferences change. In future articles I may talk about my new experience.

Choose suitable practices, be flexible and healthy for many years!

With wishes of good luck, love and good health
Elena Krasovskaya

Thanks to Elena for sharing her experience and all the information. Yoga is indeed very popular lately, and even if someone has not tried it yet, they have probably wondered whether they should try it. And perhaps it’s really worth a try, because this is the only way to understand whether yoga will be useful to us or not.

For the soul, I suggest listening to relaxing music that is suitable for yoga and meditation.

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Coursework on the topic

“Modern types of fitness. Yoga. The influence of yoga on the human body"

Introduction

Relevance of the problem: At present, when the incidence of diseases is increasing, the life expectancy of the population of Russia is decreasing, people live in the rhythm of a big city in constant turmoil and stress, for them all activities leading to improving the health of the population, not only physical, but also spiritual health, are of great importance. physical culture began to increasingly enter people's lives. An in-depth study of human physiology brings theoretical justification to sports. The workouts are designed in such a way that they fit most organically into the overall functioning of the human body. Classes began not only to be guided by the principle of “do no harm,” but also to strive to bring the greatest benefit to a person. It can probably be noted that fitness is now becoming one of the most theoretically substantiated types of physical activity. Having originated in ancient times in the East, yoga was gradually adapted and adapted to the lifestyle of a modern person and has since very quickly gained popularity in fitness clubs and sports clubs. health centers. Yoga is one of the most common areas of fitness, which is popular not only in Russia, but throughout the world. Anyone can practice yoga, from the smallest to the elderly, since yoga is the most gentle type of physical activity and everyone can do it, regardless of their level of physical fitness. Working hypothesis: Based on literary sources, we put forward a hypothesis: yoga classes have a beneficial effect not only on a person’s physical development, but also on his spiritual state.

Object of study: Modern types of fitness, in particular yoga.

Subject of study: Yoga is one of the modern types of fitness.

Purpose of the study: The purpose of the study is to identify the effect that yoga has on a person.

Research objectives:

1. Study and analyze scientific and methodological literature.

2. Establish the influence of yoga on the mental and physical state of a person.

3. Consider the most popular types of fitness and varieties of modern yoga.

1. Fitness and basic concepts of yoga

The word “fitness” comes from the English “to be fit.”

Paraphrase: be healthy, lead a healthy lifestyle. In general, fitness can be characterized as physical activity, an integral plan, the purpose of which is to increase the body’s ability to perform physical activity. In a word, fitness is strengthening the body through physical exercise, the ideological basis of which is the availability of classes in every sense of the word: from the pricing policy of the gyms to their operating hours. The unconditional victory and enduring popularity of fitness is due to the fact that those involved are not asked to exhaust themselves with training and diets. Fitness does not tire you out - many people do it in the morning, before work, toning up their body. Fitness classes are a comprehensive restoration and maintenance of health: balanced nutrition, cleansing of the body and individual physical activity programs. In many European countries, fitness today is a global program aimed at strengthening the health of the nation. As professionals note, there is no exact answer to the question: “What is fitness?” does not exist: those involved in it do not see the need for legal accuracy of definitions. Fitness simply gives everyone what they want. Most often, fitness classes take place in special clubs under the guidance of experienced instructors. But this is not at all a necessary condition. Fitness is a much broader concept than just regular visits to a fitness club, equipped with a huge amount of modern equipment and offering dozens of different services (necessary and not so necessary). If a student really wants to keep his body in shape, then you can always find different ways for yourself: skiing, skating or rollerblading, playing badminton, volleyball, football, just running in the school stadium, swimming in the pool - all this will be fitness. Whatever you do, the main thing is regularity and enjoyment of what you do. And then fitness will become an integral part of a person’s life. Thus, we can confidently say that fitness is a way of life that allows you to maintain and strengthen your health, balance your emotional state and improve your physical fitness. There are quite a few types of fitness and one of them is yoga. Yoga is a Sanskrit word related to the Russian “yoke” - literally means "connection". Yoga is, first of all, a religious and philosophical system, and its main attention is paid to those means and techniques that contribute to achieving the final goal. This is a voluntary strong connection, by agreeing to which a person enters into a relationship with himself. A method of working with body, breath and consciousness. Constantly studying and changing oneself for a good purpose. First, yoga improves the body. By performing yoga poses (asanas), a person gains physical and mental health and strength. Next, he learns to manage emotions, control the fluctuations of the mind and achieves a state of balance and self-control. This helps to successfully overcome difficulties, cultivate satisfaction with fate and significantly improve the quality of life. When a person moves from control of the mind to control of consciousness, this allows him to achieve a state of silence, peace and discover something whole, unchanging, and beautiful in himself. Integrity. Completeness. Freedom. Yoga can be practiced at any age. Intellectual rating, professional success, flexibility and physical fitness do not matter. For yoga classes to be beneficial, you need to practice regularly and wisely, focusing on your capabilities, your state of health, and your internal sensations. There is no need to compete with anyone. When performing asanas, do not try to conquer the body, breath and consciousness. Just explore them with interest and persistence. Feel free to consult with your teacher. This will help you understand what the state of your body is and gradually change it for the better. Classes will help you strengthen your body, even out your breathing, and strive for a stable, even state of mind. To change yourself, to remain strong and wise, no matter what. In any conditions and under any circumstances. Based on yoga, the following sets of physical exercises have been developed:

· Yoga against arthritis. A cycle of specially selected exercises allows you to increase blood circulation in the tendons and muscles adjacent to the joints, supply tissues with oxygen and reduce pain.

· Yoga is the path to intimacy. This set of exercises is designed to stimulate the nervous system, improve blood circulation, increase blood flow to the lower half of the body, relieve tension, heighten sensory perception, and due to all this it has a positive effect on intimate life.

· Yoga is mobility and flexibility. With these exercises, the figure acquires good and beautiful posture and flexibility develops.

Classical yoga (Iyengar) is the calmest of all types of yoga. Classes in this system have no age or professional restrictions and are perfectly adapted for quick learning by representatives of European nationalities. This type of yoga offers practical skills in relaxation and meditation, as well as mastery of basic poses. A person also learns to charge his body with energy, learning the secrets of health and inner peace.

Any science is essentially infinite; it has its own basics, fundamental principles. This also applies to yoga. Anyone who wants to reach the heights of this teaching should know about the state of their health, consult doctors and study under the guidance of experienced yoga teachers - gurus.

2. The main types of yoga as one of the modern types of fitness

2.1 Hatha yoga

Hatha yoga. Almost all modern types of yoga are some form of hatha yoga. This direction was born in the 6th century. AD and is considered the newest direction among the classic ones. Its main elements are certain postures (asanas), breathing exercises (pranayama), relaxation and meditation. The goal of hatha yoga is to achieve peace of mind and balance between body, spirit and the outside world.

Hatha Yoga is a part of Raja Yoga and serves to prepare the body for the spiritual side of Raja Yoga. Hatha yoga includes:

· physical exercise,

· breathing exercises,

· cleansing of internal organs,

· ability to relax,

· proper nutrition.

Hatha yoga can be used outside the framework of Hinduism as a system of maintaining the body in optimal condition, especially suitable for people of mental work and people with spiritual interests.

Hatha yoga frees you from countless diseases. Practicing asanas strengthens the body and creates good health. Yoga helps concentration.

Hatha yoga deals with bringing the body to a state in which the consciousness and spirit of a person are freed from the burden of the body and elevation to the transcendental becomes possible. The body in yoga is considered only as a shell of the soul on its journey to perfection. In practice, just as physical culture promotes health and brain function, yoga makes the body stronger and more attractive, although it does not directly set such a goal.

2.2 Ashtanga yoga

The term "ashtanga" means "eight foundations" and refers to the eight basic principles of this type of yoga. Ashtanga is practiced primarily as a series of transitions from pose to pose, and the poses in Ashtanga are more complex than in other types of yoga. The focus of Ashtanga yoga is strength, which is generally not typical for yogic practices: classical yoga, on the contrary, pays special attention to breathing, flexibility and relaxation. In general, Ashtanga is a type of yoga that is based on fast movements. Practitioners must move from pose to pose at a fast pace and with a specific breathing rhythm. The focuses of Ashtanga yoga are Vinyasa and Tristana.

During the exercises, you need to breathe evenly, inhaling and exhaling when changing positions. This is a great combination for those who have a restless mind and a strong body. Tristana is the combination of three main aspects that you should pay attention to during training.

· Smooth breathing

Point of concentration (focal point)

The combination of these three components is necessary for cleansing, both mental and physical. While asanas improve posture, properly organized inhalations and exhalations contribute to the development of the respiratory system. In addition to these goals, Ashtanga includes such popular components as internal gang blocks, drishti gaze holding, and asanas that came to Ashtanga from Hatha Yoga.

Bands are internal blocks needed to perform certain poses. The gang helps yoga practitioners prepare, learn and perform asanas. In other words, the band is a contraction of various muscle groups.

Ashtanga yoga is for those who want to develop physical strength, endurance and flexibility. This type of yoga is especially popular among athletes. Consisting of a continuous cycle of poses, Ashtanga requires a high level of physical fitness. Exercises should be performed only after warming up, including all the necessary muscle groups.

2.3 Power yoga

Power yoga is an intense type of yoga. Unlike Ashtanga yoga, in strength practice the exercises are not performed in a fixed sequence, but with the same intensity. Power yoga is great for people with good physical fitness who want to increase flexibility and correct muscle imbalances that are common among athletes. The energetic change of poses is similar to a dance rhythm and requires great concentration.

Power yoga is a harmonious combination of exercises to develop flexibility and strength with traditional yoga movements - Surya Namaskar.

Power yoga concentrates on the outer side of the Force, fully revealing the energy and health of the human body. Physical strength develops through endurance and increased work of the outer shell of a person. At the same time, you get rid of psychological blocks and nervous tension. Going beyond the boundaries of the physical, yoga prepares its practitioners for challenges with complex poses and the need to linger in them for quite significant periods of time. Mental strength, also cultivated by power yoga, teaches you to distance yourself from heavy, unnecessary thoughts while maintaining concentration.

In addition to physical and moral strength, power yoga is also aimed at finding spiritual strength. Having found it, the practitioner rises above the body and mind and finds harmony.

Power yoga is designed for those who find pleasure in exercise. It is for those lovers of intense training who are already in shape and do not want to lose it, devoting most of their time to meditation and leisurely movements, which are an integral part of classical yoga. Power yoga will be useful for athletes, especially those professionally involved in surfing, skiing, running, martial arts, cycling and team sports. However, power yoga involves not only programs for professionals, but also classes for beginners and amateurs with varying levels of fitness and natural flexibility.

Power yoga includes Surya Namaskar (sun salutation poses) consisting of twelve exercises. This complex includes prolonged graceful movements combined with special breathing techniques and tension of the muscles of the chest, hypochondrium and waist. Changing poses is aimed at developing strength, and also helps strengthen the spine and remove extra centimeters from the waist. There are many different variations of power yoga, which together make up a dynamic and effective workout.

Beneficial effects of power yoga:

· Power yoga helps increase muscle mass, burn calories more intensely and reduces the percentage of body fat.

· It helps speed up metabolism, tones, helps to lose excess weight naturally, without strict diets, fasting and surgery.

· Increases the body's endurance and resistance to stress.

· Practitioners increase their overall physical strength, as the back and abdominal muscles are constantly working.

· Power yoga helps to get rid of toxins accumulated in the human body through sweating.

· Heartbeat becomes calmer and more uniform.

· Working on correct posture and maintaining it is one of the main components of power yoga.

· Stress levels are reduced.

· Power yoga improves concentration, which is so necessary for schoolchildren and students.

· This is also an excellent load for athletes whose workload is constantly increasing.

2.4 Sahaja Yoga

The teachings of Sahaja Yoga lead to the improvement of the human body. The founder of this teaching is the Indian physician-philosopher Shri Mataji Nirmala Devi, who discovered a unique method for the spiritual rebirth of a person. The positive results that spontaneously occur in a person following the path of Sahaja Yoga show that we truly have an internal mechanism for adjusting our lifestyle and protecting ourselves from destructive tendencies. Thanks to its simplicity and accessibility, Sahaja Yoga began to develop rapidly throughout the world and came to Russia in 1989. The unique possibilities of treating diseases using the methods of Sahaja Yoga, especially those that cannot be treated by traditional medicine, have awakened the keen interest of scientists around the world.

In 1990, an International Medical Conference was held in Moscow, where scientific results of the practical application of Sahaja Yoga methods in various countries in the treatment of many diseases were presented.

In 1995, on the initiative of Shri Mataji, the second International Conference “Morality, Health, Peace” was held in St. Petersburg - where it was shown that peace on the planet is possible only when there is peace in each of us. Representatives of various religions and medical scientists from various countries took part in this conference. In Moscow, together with the Research Institute of Social Hygiene, Economics and Health Management named after. ON THE. Semashko RAMS conducted a study on the topic “Social and hygienic characteristics of persons practicing Sahaja Yoga.” Research results: 1792 seekers showed a significant healing effect of this method.

Research conducted in Kyiv, Novosibirsk, and St. Petersburg also confirms its effectiveness. There are interesting studies in the same direction abroad.

Sahaja Yoga classes will significantly affect sleep, so according to respondents, before the start of classes, 44.5% of people believed that their sleep was good, and currently there are twice as many such people (90.8%).

Thus, the assessment of health status is closely related to the risk of the factors that shape it, such as sleep assessment, the presence of long-term illnesses, ailments that limit life activity, visits to medical institutions for chronic pathology, and there is also a clear tendency for this indicator to correlate with satisfaction life.

However, it should be noted once again that the practice of Sahaja Yoga has significantly improved all of the above indicators.

3. Types of yoga exercises and the mechanisms of their influence on the body of practitioners

Human breathing (Pranayama) is the only process that is controlled by both the human brain and his consciousness. Breathing is a bridge between the biological and spiritual nature of man. The type of breathing, features, depth, muscles involved in it are directly related to the state of human consciousness. It is no coincidence that such metaphors as “stole your breath”, “with bated breath”, etc. are used in everyday life. If a person’s state of consciousness is calm, his breathing is deep, steady, with a uniform rhythm. On the contrary, when the physical state or direction of the stream of consciousness changes, the rhythm or type of breathing changes. At the limit, a “failure” of breathing occurs, a temporary breath-holding uncontrolled by consciousness. For example, when a person tries to lift something too heavy, a “failure” occurs, expressed in tension and groaning. But sometimes exactly such a breakdown occurs when the object that the person is about to lift is not in fact too heavy. The setting is triggered - the subject is too heavy in the person’s mind. In this example, we observe a “breakdown” of consciousness. The same breakdown, which will lead to a similar “breakdown” in breathing, can occur when a person remembers some psychologically difficult situation for him.

A person may believe that his condition is completely calm. But any outside observer, looking at the breathing patterns, can easily determine whether this is so. Breathing expresses your true emotional state. And, conversely, by controlling your breathing, you can learn to control your emotional state. Based on a more detailed knowledge of the chakra system and other principles of psychosomatic interactions, it is possible to analyze in detail the current state of a person’s psyche only by observing or listening to his breathing.

However, for the purposes of yoga, it is important that the opposite principle also works: by consciously forming and holding a certain type of breathing, we form a certain, pre-selected state of consciousness. It is on this principle that the next type of yoga exercise is based - PRANAYAMA. Pranayama is breath control. The Yogakundalya Upanishad states: “There are two causes that cause the mind to wander - vasanas (desires caused by latent impressions of the senses) and breathing. If one is subdued, then the other itself can be controlled. From this pair, you should first master breathing.”

So, pranayamas are breathing exercises. The Hatha Yoga Pradipika describes 8 pranayamas: Surya Bheda, Ujjayi, Sitkari, Sitali, Bhastrika, Bhramari, Murchha, Plavini. Sometimes in ancient yoga the practice of holding the breath was called pranayama. In modern yoga, there are several dozen pranayamas and their varieties, for example: full breathing, fast pranayamas, slow, dynamic pranayama. Pranayama has a minor effect on the physical body compared to asanas. Its main targets are the etheric and astral bodies, i.e. vitality and emotional sphere.

The mechanism of action of breathing exercises, in particular pranayamas, is based on the following principles of influence:

· Changes in the ratio of oxygen and carbon dioxide concentrations in the body. An increase in oxygen concentration promotes inhibition processes and is achieved through intense breathing and hyperventilation of the lungs. An increase in the concentration of carbon dioxide is achieved by holding the breath at various phases and leads to excitation of certain areas of the brain. For example, when CO2 concentration increases during breathing exercises, all hypercapnic chemoreceptors and the respiratory center are excited, and a response increase in ventilation occurs, so the success of breathing training is determined precisely by a gradual, slow increase in hypercapnia. Only in this case is it possible to achieve an increase in the resistance of chemoreceptors and neurons of the respiratory center to a hypercapnic stimulus, which increases the stability of the respiratory system during physical exertion, in confined spaces (transport, etc.). Long-term adaptation to hypercapnia also increases the compensatory capabilities of buffer systems, promotes eliminating hyperventilation disorders, hypocapnia, normalizing carbon dioxide in tissues and optimizing metabolic processes in cells through the tricarboxylic acid cycle, carboxylation reactions, etc.

These effects have been studied by modern doctors, who have drawn conclusions similar to those made in ancient times by yoga. So, the already mentioned L.Kh. Garkavi et al showed that hypercapnia can be successfully used as a factor in increasing the nonspecific resistance of the body. Another researcher, S.P. Pavlenko wrote, ““hypercapnia” is usually a pathogenetic effect, but, stimulating the respiratory center to a certain point, it also plays a sanogenetic role.”

Similar studies were carried out in the “opposite” region – with excess oxygen. Thus, studies of brain activity in a state of holotropic breathing, conducted at the Institute of Higher Nervous Activity of the Russian Academy of Sciences, showed that when performing such breathing, the posterior left and anterior right zones of the brain, the so-called “axis of superconsciousness,” become active in a person. They are activated in a state of creativity. In the normal state, the anterior (frontal) lobes of the left hemisphere and the posterior lobes of the legal hemisphere (“cognitive axis”) are activated.
By combining the ratio of inhale-hold-exhale-hold durations, you can achieve a strictly defined ratio of oxygen and carbon dioxide concentrations in the blood, thereby achieving various “calibrated” states. The effectiveness of this method is also increased due to the direct rhythmic effect on the brain through the nerve endings located in the nasopharynx. Rhythmic breathing methods were used not only in yoga, but also in magical practice, qi gong, martial arts, and shamanic psychopractices.

· Involvement of various muscle groups in the breathing process. The relationship between various human muscles, in particular the respiratory muscles, was noted and introduced into the modern theory of psychosomatics by A. Lowen, although it obviously follows from the structure of the chakra system. The essence of this relationship is that a person does not use muscles located at the level of a broken or weakened chakra in breathing. The opposite is also true: engaging in breathing a group of muscles corresponding to a certain chakra activates that chakra. An additional effect is strengthening (training) of various groups of respiratory muscles.

· Reflex effect on the brain through influence on the olfactory and other receptors located in the respiratory tract. Some researchers believe that the limbic system, connected, on the one hand, with the emotional sphere of a person, and on the other, with the control of the work of internal organs, has the olfactory brain as its evolutionary basis. Therefore, the rhythmic passage of air through the nose forms a specific state of the limbic system, which in turn affects the entire state of the body, both physiological and emotional. The author is unaware of deeper neurophysiological studies, so when selecting cycles, like the ancient yogis, one has to rely on empirical observations and reflection.

· Hydraulic massage of the brain and internal organs. Pranayama, especially those performed in a fast rhythm (for example, kapalabhati and bhastrika), creates some pressure fluctuations in both the body and the head, which results in the effect of their internal hydraulic massage. From this principle it follows that there is a minimum speed of performing such pranayamas at which they still have an effect.

· Reflex effect on the sympathetic and parasympathetic nervous system. In classical yoga, it is believed that breathing through the right nostril is stimulating and promotes dissociation processes in the body (solar breathing). Breathing through the left nostril, on the contrary, calms the body and promotes assimilation processes (moon breathing). Therefore, the deliberate use of one or another nostril or their specific alternation is an important element of yoga, practically its “calling card”.

· Impact through the intrarespiratory system of psychosomatic correspondences. The basic system of psychosomatic correspondences described above is not the only one. Other local systems associated with individual organs can also be identified. For example, 7 cervical vertebrae are projectively connected with 7 chakras. There is a similar relationship in the respiratory system: the more peripheral parts of the nasopharynx are connected with the lower chakras, and the deeper ones with the upper ones. The upper sections are connected to the brain, the lower sections are connected to the body. By combining aerodynamic types of breathing (for example, due to head position or nose tension), it is possible to achieve effects on pre-selected zones. Another use of this mechanism is to focus on different types of sensations in the nose, i.e. the involvement of different receptors, and consequently, parts of the brain.

Breathing can be successfully combined with meditation techniques. There are entire groups of breathing meditations based on structuring consciousness (not necessarily calming) through breathing. The simplest of them is: the practitioner sits down and begins to listen to his breathing. In one of the shastras, this technique is formulated as follows: “By listening to your breath, you listen to the breath of the Universe.” You should sit and breathe, just breathe and do nothing. You need to breathe and listen to the breath. With this meditation you can very quickly fall into a trance state.

Bandha translated from Sanskrit means “castle,” which characterizes the essence of their mechanism of influence. Bandhas block certain energy currents and the associated movement of fluids within the body, so most often bandhas are done when performing exercises that change corporal pressure.

In classical yoga, there are three main bandhas: jalanadhara bandha, uddiyana bandha and muladhara bandha.

Jalanadhara bandha blocks the movement of energy into the head and prevents the increase in intracranial pressure in exercises associated with increasing the corporal, for example, in kumbhaka. Indeed, “remove” the jalanadhara bandha when performing kumbhaka and you will feel a hydraulic shock to the head, i.e. a sharp increase in intracranial pressure, which will be expressed in the form of “finches” before the eyes or noise in the head.

In addition to what is described, uddiyana bandha has a positive effect on the abdominal organs due to their mechanical massage.
Muladhara bandha condenses energy in the lower chakras. It is also done in all cases where there is excess pressure or excess concentration of energy in order to prevent energy from escaping into the earth. In addition, muladhara bandha prevents the outflow of muladhara energy, associated with life force, to other people. If, when communicating with a certain person, you begin to feel a sharp coldness in your extremities, chills, or a deterioration in your physical (not emotional!) well-being, this is probably the outflow that is taking place, and mulabandha will help eliminate the corresponding symptoms. At a mechanical level, muladhara bandha stimulates the internal genital organs, promotes the development of intimate muscles, which a man needs to control ejaculation, and a woman needs to enhance orgasmic sensations and internal massage of the male genital organ during sex.

The word kriya is translated from Sanskrit as “movement,” so recently many dynamic yoga practices have come to be called this term. However, in reality, kriyas are exercises that have a dynamic effect, essentially a massage, on the internal organs. Kriyas are one of the “know-how”, since they have no analogues in other systems of physical culture. Kriyas include, in particular: uddiyana-bandha kriya, nauli kriya. Also called kriyas or shatkarmas are physical cleansing procedures associated with niyamas. They are designed to remove toxins from the body. Special attention is paid to cleansing the digestive tract, circulatory system and other systems. There are six types of cleansing procedures: Dhauti, Basti, Neti, Tratak, Nauli, Kapalbhati. Each type includes different cleansing procedures and techniques. The principles of the effects of these exercises are in most cases obvious.

Mudras - usually, in the common perception, mudras are understood as specific positions of the hands. This view was generated to a large extent by the Buddhist tradition, which actively used this particular type of mudras. However, strictly speaking, in classical yoga the category of “mudra” is much broader: there are body positions that also belong to mudras, for example, the already mentioned yoga mudra, Shaktichelani mudra and others, although these are in the minority. Mudras also include special positions of the eyes (for example, sambhavi mudra, Vaishnavi mudra), tongue (nabho mudra, khechari mudra) and even the anus (ashvini mudra). In most cases, mudras are used in meditative practice and are rarely associated with physical exercise. This is understandable, since mudras have a very subtle effect on the human body, and exclusively on its emotional sphere (astral body).

The mechanism of action of mudras is also associated with psychosomatic correspondences. In order to understand this mechanism, let us pay attention to the closest relatives of mudras - gestures. The most common gestures that make up a significant part of the dynamics of communication. Gestures are directly related to the current emotional state of a person and reproduce the movements of energy in the aura. Mudras use the opposite principle, “unwinding” the necessary movements of energy and thereby forming the required state.

Pay attention to the position of the hands of people sitting on public transport. Sometimes the hands are woven into complex and exotic mudras, but this is not a consequence of the craze for esotericism, but one of the natural forms of self-regulation of the body, noticed and put to use by ancient practitioners. The ability of mudras to activate emotions was used in classical Indian theater and dance, where mudras were called “hastas.”

In some “popular” sources on yoga you can find the statement that mudras affect the body because they “close the channels.” Moreover, channels are understood as meridians used in Chinese medicine (Zhen Ju therapy). It is true that six of these channels end in the arms, but what benefit can be derived from closing the channel of the lungs and small intestine, as it “occurs” in classical Jnana mudra? I am not aware of cases of radical influence of mudras on the physical state of the body, vegetative reactions, i.e. etheric body, so I consider this explanation far-fetched. Mudras have a very subtle effect on the body. If you compare working with your body with repairs, then mudras are fine sandpaper, which you use after you have worked your body with a planer, then went over it with thin sandpaper, then varnished it and now polish it. And if you took a small skin, and you still have splinters sticking out, then the effect of such an influence is minimal. Mudras are exercises that belong to a very advanced level.

According to the types of mudras, they are divided into closing ones, blocking the outflow of energy from any chakra: dhyana mudras, which help maintain states in various forms of meditation, and leading ones, which concentrate energy (astral) outward.

Vibration techniques (mantras) - one of the oldest practices in human history is the repetition of mantras - certain sets of sounds that have a resonant effect on certain areas of the brain or body. According to research by modern neuropsychologists, the practice of reciting mantras actually changes the relative amplitudes of brain rhythms, which contributes to the achievement of altered states of consciousness. Mantras should not be confused with prayers and forms intended for verbal self-suggestion, since they may not have a semantic load (although they may have). The symbolic aspect of mantras is also not fundamentally significant. True, some mantras had a symbolic meaning, for example, the six syllables of the main mantra of Tibetan Buddhism Om mani padme hum were correlated with the six worlds of Buddhist cosmogony, but this is rather an exception.

Unfortunately, the mechanisms of the psychological effects of mantras have been poorly studied. Perhaps the key to understanding such an effect is the study of phonosemantics regarding the primary meanings of sounds, as well as patterns of correspondence between different areas of the human body and different sounds.

One more mechanism of influence of mantras can be identified - a resonant effect on the endocrine and autonomic nervous systems. Indeed, when singing certain sounds, it is possible to form an alignment in such a way that the maximum amplitude of vibration falls on the corresponding zones. In this way, mantras can provide internal massage to the endocrine glands (see Ujjaya).

It should be noted that in the history of mankind there were mechanical analogues of pronouncing mantras. Thus, the famous musical instrument of the northern peoples, the Jew's harp, uses the player's skull as a resonator, which makes it possible to localize acoustic vibrations of maximum amplitude in certain areas of the brain, thus stimulating their activity.

In the Indian tradition, there were four ways (more precisely, ascending steps) of pronouncing mantras.

1st stage - the mantra is pronounced out loud loudly and clearly;

2nd stage - the mantra is pronounced in a whisper, but with clear articulation;

3rd stage – the mantra is pronounced mentally;

4th stage - the highest - the words of the mantra are not pronounced, but the person evokes a state corresponding to the mantra.

There are lesser known uses of mantras. One of them is listening to the sounds made by inhaled and exhaled air. In Indian tradition, it is believed that the inhaled air produces the sound “So” or “Sah”, and the exhaled air produces the sound “Ham”.

Another technique that can be classified as mantras is the sharp shouting of certain sounds. For example, in Tibetan yoga, the mantra “Phat” was shouted sharply to relieve depression. In Japan, the mantras "Os" and "Kiai" were used. When using this type of mantra, the techniques of utterance and coordination with the breath are also important.

With the help of long-term and targeted yoga exercises, it is possible to regulate autonomic functions. Each exercise is characterized by a certain positive effect on various human organs and systems. The high vitality and dexterity of the body achieved through regular practice of the yoga system can be maintained until the end of life.

The leading specialist in the field of sports physiology, Doctor of Biological Sciences V.S. Farfel states: “...my acquaintance with gymnastic exercises allows me to assert that asanas - static yoga exercises - are a good way to develop joint flexibility and a sense of balance with little expenditure of physical energy.” In hatha yoga, as in any system of physical culture, it is emphasized that taking care of the body begins the development and improvement of the main thing - the spirit (“a trained body helps train 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 our own request. But are we able to speed up or slow down the heartbeat with just an effort of will? Can they affect the functioning of the stomach and intestinal motility?

In general, in the physiological aspect, yoga gives the following results: develops muscles and increases mobility; massages internal organs, which ensures their good functioning; eliminates physical tension and mental stress, which automatically leads to muscle relaxation and stress relief and thus provides the first step towards relieving mental tension, since physical relaxation cannot be achieved if a person is in a state of mental tension.

Conclusion

Now there are so many types of fitness and yoga in the world - that quite often ideas for new uses arise: stretching, Pilates, shaping, yoga for pregnant women, yoga for babies and mothers, pairs yoga, yoga for those sitting in a wheelchair, for leading sedentary lifestyle, for patients with cardiovascular diseases, etc.

Having studied the material on the topic, we came to the following conclusions:

1. Yoga leads to optimal functioning of the respiratory system, which contributes to the necessary saturation of the blood with oxygen and a significant increase in the functionality of the circulatory system in the tendons and muscles adjacent to the joints, supplying the tissues with oxygen.

2. Static yoga exercises (asanas) - well develop joint flexibility and a sense of balance with little expenditure of physical energy.

3. Yoga exercises strengthen and revitalize the functioning of organs such as the liver, spleen, intestines, lungs and kidneys. Each exercise affects the entire system.

4. Many asanas supply the brain with fresh blood, keeping it in a cheerful, active and at the same time calm state. Yoga, therefore, has the unique ability to calm the nerves and brain and restore calm, freshness and peace to the soul.

Thus, yoga not only prevents diseases, but also heals. Unlike others, system yoga develops symmetry, coordination and endurance in the body. It stimulates the internal organs and ensures their harmonious functioning.

Bibliography

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Greetings to my dear readers. I am pleased to present you with another article, this time containing information about the benefits of yoga for the body and whether it exists at all. For those who practice it correctly and consistently, there is no doubt about this, because the first manifestations do not take long to appear. This article is for those who are still immersed in conflicting doubts.

Don't worry, your feelings are completely understandable. Conflicting articles are published on the Internet and it is difficult to be sure of the competence of their authors. As a teacher with 17 years of experience, I am ready to assure anyone that with a competent approach to classes, the benefits are more than obvious.

Solid advantages

In the articles “” and “I have already examined this issue from certain angles. Today I will tell you how it affects the body and its health.

1. First of all, yoga heals what, in general, our entire body rests on – the spine. Without its normal functioning, one can hardly hope for the coordinated functioning of all body systems, because even the slightest displacement of a vertebra leads to a displacement of all adjacent and adjacent organs. The ancient practice is well aware of this, so all asanas are arranged in such a way that the spine always remains straight. If your stretch does not allow you to be in the final version of the asana, you use a lighter version or additional props. There are a number of exercises aimed specifically at. Many doctors recommend yoga during the recovery period and for chronic pain.
2. Yogic asanas are body positions in which deep massage of the internal organs occurs. With a passive lifestyle, many organs can remain at rest for years, which leads to stagnation and a decrease in their performance. This massage activates the work of internal organs, they work at full strength and quickly. To a greater extent, this applies to the organs of the abdominal cavity, which, thanks to this effect, stably perform their functions. It is rare to find a yogi with gastrointestinal problems; this is simply unusual for them.
3. A positive effect on the entire musculoskeletal system is also known. As we age, bones tend to become brittle, and susceptible people develop related bone diseases, in which more and more empty cavities form in the bones. This is due to a natural decrease in calcium in the body, alcohol consumption throughout life and other disorders. Proper nutrition and regular yoga classes can keep the amount of calcium normal until old age.
   
4. The muscles, in turn, also require constant, at least minimal, load, otherwise they will simply atrophy. You will say that you can do some sports for this purpose, but yoga asanas differ from them in that they involve the deepest layers of muscles. This creates a strong frame for the remaining muscles, allowing them to remain in good shape for the maximum amount of time.
5. Well, you can just write poems about it. The fact is that they, like air, need a special natural lubricant, which our body produces itself during physical activity. If there is insufficient lubrication, the articular cartilage rubs against each other and becomes thinner, which leads to diseases such as arthritis, arthrosis, gonarthrosis, etc. The exercises that we perform during exercise stimulate the production of natural lubricating fluid and our joints are always in a comfortable position.
6. Any asana improves blood circulation. What does this give? Beneficial substances reach the most remote areas of the body, the skin breathes and has a healthy appearance, the risk of platelet formation and paralysis, numbness, convulsions is reduced, limbs do not freeze at the slightest drop in temperature, etc.
7. The breathing elements of pranayama used fill every cell of the body with oxygen, causing us to breathe with every pore of our body. The volume of the lungs gradually expands. can cure even old entrenched lung diseases such as asthma or bronchitis. Of course, at the same time you will have to quit smoking.
   
8. Oxygen feeding brain cells is another plus of pranayama. This impact affects the psycho-emotional state of a person. Simply put, he is less or not nervous at all. A calm, adequate reaction to stressful situations is common for an experienced yogi.
9. Yoga also affects the endocrine system. Moderate sweating, good metabolism, regular menstruation in women are all signs of healthy excretory and hormonal systems. This point is very important, as it is responsible for the reproductive function of both women and men. There are cases where yoga classes in combination with other activities relieved infertility.
10. Yoga complexes are built in such a way that the load on the muscle corset is even and deep. As a result, the muscles gradually remember their position and are difficult to remove from their state. In fact, it looks like a consistently pumped-up, but not pumped-up body without a gram of fat. When doing yoga, you won’t be a muscle builder, but you will still be huge.
    

These are the stunning results you can achieve by doing what you love and enjoy. It may not have become that way for you yet, but believe me, it will come with practice. Don't forget that a lot depends on the competence of the teacher. Let me remind you that there are, which I wrote about in the article of the same name.

I act as such in yoga studio "Indigo". There I teach classical hatha yoga with some Iyengar yoga vibes. Come experience these results for yourself! You'll like it! Also, do not forget to share this information on social networks and write comments.

Anyone who has heard of yoga at least once knows about its beneficial effects on the body.

Often, knowledge is limited to just two facts: yoga reduces stress and develops flexibility. But comprehensive, regular practice can give you much more!

Why should all representatives of the fair sex definitely take up yoga? We reveal 12 good reasons.

Numerous studies show that there is a direct, strong connection between the practice of yoga and human health. Every time a woman works on herself on a yoga mat, her immunity increases and the general condition of the body improves. Scientists from Norway say that all changes occur at the cellular level.

During yoga classes, you have to breathe deeper and more intensely, which improves blood flow and allows your internal organs to work more productively.

Relieves migraines

Migraine is considered a “disease of women,” although it does not bypass men either. But in the stronger sex it is much less common. A proven way to relieve migraine attacks, as well as shorten their duration, is through relaxing yoga exercises. The effectiveness of asanas can be seen already in the first lessons, but they work best in the future. After just 3 months of regular practice, the intensity of migraine pain decreases and the number of attacks decreases.

Even in ancient texts it was said that yoga classes have a pronounced rejuvenating effect and can “turn back time.” Yoga trainers advise paying attention to the inverted asana - Viparita Karani mudra, which translated means “mental posture.”

The result of 6 months of training will be getting rid of wrinkles and gray hair - yoga followers promise.

Helps with depression

When a woman feels that she cannot cope with her emotions, she is haunted by panic thoughts, fears and complexes, yoga can give her healing.

Research Duke University have shown that regular practice produces noticeable results in the treatment of psychological problems, and is also effective in combating stress and depressive disorders. People who exercise regularly feel better and are more likely to overcome depression.

A healthy sex life is not only enjoyable, but also healthy. A study conducted by the American magazine "Sexual Medicine" showed that asanas and pranayama have a beneficial effect on female libido. Moreover, the best results are observed in women under 45 years of age! Their sexual desire increases, and their orgasms become brighter, admit the participants of the experiment.

True, to achieve such impressive results, they did yoga for 12 weeks.

In addition to improving the quality of sexual life, certain complexes strengthen the pelvic floor muscles and prevent prolapse of the uterus and other organs located in the pelvic area. An example would be the complex Mula Bandha.

Effective for insomnia

Most often, insomnia occurs against a background of increased anxiety. The spiritual practice of yoga knows how to work with it. Harvard researchers found that 8 weeks of daily exercise significantly improved the quality and duration of night's rest.

There are other studies that show the benefits of yoga. So, scientists from the University of Rochester found that practicing yoga twice a week helped cancer survivors feel less tired and sleep better.

You can start practicing yoga at any age if a woman has no health contraindications. Each step in yoga should be carried out under the supervision of an experienced mentor, then the results of the classes will be pleasing.

Women's yoga necessarily includes asanas and exercises that relieve menstrual pain, and in older age, help delay the onset of menopause and alleviate the unpleasant symptoms associated with it. And if a woman is overweight and has an increased risk of arthrosis, regular exercise will minimize all risks and will promote weight loss.

Helps get pregnant

Yoga is useful for women who are planning a pregnancy. Productive activities relieve stress, increase libido, improve blood circulation in the reproductive organs, have a positive effect on hormonal levels and even increase the duration of ovulation. Studies have shown that women who practice yoga double their chances of getting pregnant!

Research carried out by the Yoga Therapy Center in London, led by The doctors Robina Monroe showed that practicing yoga for 30 minutes a day for a month helps reduce blood glucose levels in pregnant women with diabetes.

The classes consisted of special exercises for twisting the spine, relaxation, meditation and stretching exercises.

Restores figure after childbirth

Yoga helps a woman go through all stages of pregnancy with minimal discomfort. By strengthening the spinal muscles, it relieves back pain. Breathing exercises are effective in preventing uterine hypertonicity. And the ability to breathe correctly helps during childbirth, as does high endurance achieved through daily exercise.

There is a whole area of ​​yoga that is recommended after the birth of a baby - postnatal yoga. Specially designed complexes should be performed starting from the 6th week after birth. Exercises strengthen the pelvic floor muscles and abdominal muscles, helping to recover faster and return to your prenatal figure.

In women's yoga, there are special dynamic complexes for weight loss and figure correction. As a rule, they practice under the supervision of an experienced instructor. One lesson lasts at least an hour and is scheduled three times a week.

The complex includes active pranayama for burning fat, exercises to normalize a woman’s hormonal levels and relaxation. An integrated approach promotes effective weight loss and helps to “sculpt” a beautiful female body - fit, slender, sexy.

Helps you switch to a healthy diet

Yoga classes influence almost all areas of a person’s life; they are also effective for developing a healthy attitude towards food. Scientists from the University of Washington have proven that regular practice increases the ability to self-control, including in relation to nutrition.

Yoga forms a conscious attitude towards food, thanks to which the body receives all the nutrients in a timely manner and does not gain excess weight.

Many researchers around the world have conducted scientific experiments regarding the effect of yoga on human health, and almost all of them came to the same result - yoga has an extremely positive effect on a person’s physical and psychological state. Scientists measured various parameters in laboratories with modern equipment and then compared the results after yoga classes with similar measurements before yoga classes or after regular physical exercise.

Increased brain activity and increased intelligence

Physiologist Koshar from Kaivalyadhama has proven that yoga practice improves brain function and increases IQ. He gave 20 students in a yoga class a digit-heavy brain fatigue test. Students had to list all the pairs of numbers that add up to the number 10. After which they were asked to sit in padmasana and do ujjayi pranayama in a ratio of 1:2 for 5 minutes. After this, the test was repeated again. If in the first test an average of 51 pairs of numbers were named, then in the next test the number of pairs named increased to 105. Thus, after practicing yoga, the scores more than doubled. To more fully study the effects of yoga, students were asked to list sets of 4 numbers for 15 minutes, the sum of which was 20. 32 students were tested before and after a 3-week yoga practice, which included various pranayamas, asanas and bandhas. On the repeated test, the number of listed pairs of numbers increased by 13 points - from 74.4 to 87.4.

Changes in blood chemistry

The chemical and biochemical composition of blood in the body also changes as a result of yogic practice. Dr. Udupa with assistants in 1973 and 1975 conducted studies that proved the effect of certain yoga asanas on the biochemical composition of the blood. According to his research, people who practice sarvangasana experience a decrease in total plasma catecholamines, serum lipids, and even a slight decrease in blood sugar levels. At the same time, an increase in the amount of whey proteins was observed. These changes were caused by increased metabolic activity in the body. The practice of halasana led to a decrease in plasma catecholamines and a significant increase in plasma cortisol and 17-ketosteroids and 17-hydroxycorticosteroids in the urine. It can be said that the changes caused by the performance of these yoga asanas occurred due to increased activity of the adrenal glands.

Reducing high blood pressure levels

In 1974 Dr. Benson, a cardiologist at Harvard Medical School, and his colleagues examined hypertensive patients who practiced transcendental meditation. 22 people took part in the surveys - 10 women and 12 men, the average age of the subjects was 43 years. All had borderline hypertension. Before the examination began, their average systolic pressure at rest was 146 mm. rt. Art., and diastolic – 94 mm. rt. Art. All patients agreed to come every 2-3 weeks for a year to measure their blood pressure after mastering the meditation technique. At the end of the experimental period, the average systolic pressure dropped to 139 mm. rt. Art., diastolic – up to 90 mm. rt. Art. This study found that regular meditation practice lowered blood pressure in people with borderline hypertension.

Reducing blood sugar levels

Many research centers have conducted research on the effect of yoga on diabetic patients. One such experiment was conducted at Vishvayathan Yogashram by Doctors Shinha and Rugmini in 1975. There were 123 patients in the hospital - 28 women and 85 men from 12 to 78 years old. 70 patients were under 40 years of age, 53 patients were over 40 years of age. All patients were asked to stay in the hospital for at least 40 days. The treatment consisted of diet and yogic practices - half an hour in the morning and one hour in the evening. 105 patients completed the study. Excellent results were observed in 26.7% (28 people), 37.1% (39 people) had satisfactory results, very slight improvements were observed in 9.5% (10 people) and very mediocre improvements were observed in 26.7% (22 people). Human). Thus, scientists came to the conclusion that in 64% of cases there is a positive effect of yoga on patients with diabetes.

No asthma attacks

Dr. Bhol from Lonavala in 1967 examined patients with bronchial asthma. All patients agreed to stay in the hospital for 2 months. Patients practiced savasana with pranadarana and makarasana. Patients with chronic runny nose and sinusitis (inflammation of the sinuses) also performed neti kriya with a rubber band and water. Sometimes neti kriya was made with salt water, diluted honey and diluted milk. A total of 124 patients were examined, but 14 people completed the examination ahead of time due to various diseases. As a result, the following results were obtained: 76% of patients (87 people) did not have asthma attacks during the course of yoga therapy and at the end of the experiment there was a general improvement in their condition; the remaining 20% ​​of patients (23 people) also did not have asthma attacks, although laboratory and clinical studies did not show improved results. But we can say that all asthmatic patients showed improvements.

Improvement of general physical condition

To understand how yoga generally affects the physical condition, various studies have been carried out repeatedly and one such extensive study was conducted by Dr. Charot from Lonaval, director of the College of Yoga and Culture. The results of the study were compared with the results of the effects of simple physical exercises done for the same purpose. 40 healthy young students from the Higher School took part in the experiment. All students passed the “Fleischmann battery” - tests on general health. The resulting measurements were reduced to a “physical condition index” using certain formulas. Further, depending on these indices, the students were divided into 2 groups, twenty people in each; Group 1 was control, and group 2 was experimental. The experimental group did various yogic exercises: matsyasana, sarvangasana, halasana, ardha-shalabhasana, bhujangasana, vakrasana, dhanurasana, etc. In the first week they learned to perform the exercises, and the next two weeks they practiced. The classes lasted 30 minutes. Three weeks later the test was repeated. The result in the experimental group compared to the control group was higher by 4.43 points! Over the next three weeks, the experimental group stopped all yoga classes, and after the next test, the group's score decreased by 2.83 points. Thus, it has been scientifically proven that regular yoga practice has a beneficial effect on overall health.