What yoga suits me

What yoga suits me?

Iyengar, classic hutha, ashtanga or power yoga – even with the most sincere desire to join this popular practice to choose one of her styles not easy. For starters, experts are advised to understand: what we are waiting for yoga classes?

Even recently, the words "do yoga" seemed quite understandable to us: in our submission, this practice was reduced to intricate posts and a special breathing technique – to develop flexibility, to become healthier and learn how attention concentrations. Today everything is notably more complicated: such a thing, as just yoga, no longer exists – we need to prefer some kind of it.

And the choice is wide: from traditional ancient practices to completely new styles – exotic (Thai, Egyptian yoga), mixed (combined with pilates or ordinary fitness) or narrow-controlled (steam yoga, aqua yoga or yoga for pregnant women). In fact, explains the instructor on Ashtanga Vinyaas Yoga Anna Kravtsov, most of these styles are a variety of traditional Hatha yoga.

"Ha" means active, sunny, male start, "Tha" – soft, lunar, female, and "Yoga" from Sanskrit is translated as "unity". "The whole section of yoga is engaged in the body: it includes asians, breathing, the beginning of working with a concentration, – Specifies Anna Kravtsov. – But the directions of the Hatha yoga are really a lot: Yoga Ayengar, Ashtanga Yoga. Each of them reflects how a specific teacher sees this practice for himself. So Hatha-yoga is alone, and she has almost as many options as practitioners ".

Some of the beginners choose fitness clubs to try different styles in lightweight, more game form, others prefer specialized centers, seeking to join practice on physical, mental and spiritual levels. To choose accurately to choose the style that is suitable for us, it is worth clearer to identify our own goals: for example, to cope with stress, get rid of back pain, learn meditation.

No less important aspect – systematic. To walk on yoga constantly, you need to like the lesson, caused a feeling of comfort, pleasure. If there is a desire to try different types, it is better to go through the introductory course.

"He is good because it is told, which techniques and for what are used, how to apply them, they give security techniques, briefly explain the theory and philosophy of yoga and rebuild basic asians," explains the instructor on Hatha-yoga Alena Hutsev. Then he will only find a good teacher. "Mostly people go to those teachers who are impressed by them personally – notes the instructor. – Usually there is a special contact between the student and the teacher, and if it does not work, the lesson will not be interested in it, neither the other ".

Minimize Health

Tasks: remove toxins, develop flexibility, increase elasticity and muscle tone.

Methods: Pose (Asana), smoothly passing one to another and synchronized with breathing. Exercises in the rhythm of heartbeat training endurance and purify the body by increasing body temperature. In addition, they are learning meditation.

Traditional practice: Classical Hatha Yoga. This type of practice will fit almost anyway. She has many varieties – from pragmatic "yoga 23", offering achieving maximum physical results for the minimum term, to the popular Yoga Ayengar in Russia.

Other varieties: Ashtanga Vinyas Yoga. Training is usually limited to three first levels, each of which needs to be mastered completely before proceeding to the following. In this style, it is necessary to carefully observe the sequence of execution of Asan: each posture is preparation for subsequent, developing strength and balance required for further promotion. And only having mastered these three levels, you can move on. Practice Ashtanga-Vinyas requires good physical training.

Another option is a power yoga, consisting of exercises for the development of flexibility and strength, evenly alternating, as in dance, then requiring linger in one or another pose.

Energy yoga: Yoga Shadow (Shadow Yoga) considers physical limitations of the body, human fears and diseases as a layers of frozen "shadows", which impede the free flow of vitality. Practice is aimed at eliminating simply power exercises in combination with elements of martial arts and stimulation of energy points to restore the flow of prana – vitality.

Controversial practice: Bikram Yoga – by the name of the creator of Bikram Choudhuri. Practiced at a temperature plus 40 ° C to heat the muscles faster and recreate the climate in which all Indian wise men lived. One of the favorite types of yoga in Hollywood stars – after all, it helps not only improve stretching, but also quickly lose weight. Practice is contraindicated in respiratory or heart failure.

To handle the stress

Tasks: learn how to cope with stress, improve focus concentration skills.

Methods: First of all – relaxation. Poses are fixed for quite a long time to rebuild and align the breath, not allowing dispersion of thoughts, and listen to your own feelings.

Practice of pacification: Visranta Yoga. Allows you to develop useful soothing respiratory reflexes. Combines meditation, long-lasting relaxation and poses that contribute to muscle relaxation and nervous system.

Taoist practice: Yin Yoga. Consists of 20 Asan for 3-5 minutes each. They are performed in the sitting position or lying – to study connective tissues and muscle relaxation. Poses contribute to the development of the flexibility of the joints and the elasticity of tendons and muscles, and also cause tide of energy. Practice helps to restore internal equilibrium.

Depth practice: Yoga Nidra (on Sanskrit – "Sleep"). The occupation begins with stretching, and then carried out in the position lying on the back in a fixed state with closed eyes. It is necessary to feel and relax every part of the body, and then focus on certain images and thoughts. Often yoga nidra includes work with fears and complexes.

"In addition to relaxing and restoring the forces, the main task of this type of yoga is the elimination of psycho-emotional blocks, penetration into the deeper layers of consciousness, – says the instructor on Hatha-yoga Yevgeny Tveritinov. – In some schools, the Stage of Yoga Nidra is a very serious spiritual practice that is starting to work only after many years of training ".

To choose what to choose

"Be sure to take into account your age and health status – advises novice instructor Alena Hadzsev. – more dynamic styles, such as Ashtanga-Vigyas, will be more suitable for young, physically strong people. Such styles are able to "dry" the body, make it more slender. For older age, it is better to choose more static practices – for example, Yoga Ayengar – or therapeutic groups.

Often, those who have problems with the musculoskeletal system, the menstrual cycle, the respiratory and gastrointestinal tract and pressure come on yoga therapy. Novice I would recommend moving gradually, from simple to complex, and not in a hurry. The question of choice of practice is more important and because errors can be fraught with health problems ".

Get rid of pain

What yoga suits me

Tasks: Correct posture, get rid of back pain, improve digestion, reduce the pressure.

Methods: Different types of yoga therapy. "This is clearly verified practice is based on an excellent knowledge of anatomy and physiology, – explains Eugene Tveritinov. – Its well-studied medical aspects, so that they can give specific advice on the application of ".

static practice: Iyengar yoga – named after the founder of Iyengar Bellura. Is based on a gradual sharpening of positions, moving from simple to complex with various auxiliary objects (propsov) – wood blocks, straps, blankets … The practice aims to achieve physical, psychological and emotional energy and harmony; It develops strength, endurance, and contributes to the disclosure of their own capabilities.

"Despite the use of a large number of propsov, I would call this practice one of the easiest – said Alain Udartseva. – It is close to yoga therapy and is suitable even for older people and those who have different diseases ".

therapeutic practice: Yoga therapy provides an initial consultation with a therapist – he develops an individual program of exercises, relaxation and correct way of life as a whole than it helps to solve health problems. Practice, aimed primarily at correcting the condition of the sick person or rehabilitation after an illness, requires regular exercise, as a group, as well as at home, alone, for 20 minutes per day.

In any case, experts warn, on yoga therapy is best to go, knowing the diagnosis made by a doctor – just so you can not hurt yourself, do your best. "Another option – Ashtanga Vinyasa – adds Anna Kravtsov. – The main objective of the first stage – to cure diseases of the body. However, this type of yoga is quite difficult: it does not imply breaks and require regular and persistent practice ".

grow spiritually

Tasks: Develop your goodwill, to improve relations with the world and other people, to better understand and accept yourself.

Methods: Meditation, Philosophical Reflections, Reading Mantras.

Holistic practice: Kundalini Yoga helps to reveal the creative potential and free the hidden internal energy. Combines static and dynamic work, sophisticated breathing techniques, relaxation, meditation, manter reading.

Fashion practice: Jianki Yoga (from Sanskrit – "Soul, freed during life"). For the first time appeared in New York and is very popular among Western stars. Special attention is paid to the issues of everyday life: "My attitude to violence", "how to learn not to lie". Practice provides for singing mantras and meditation, allowing to find internal harmony. The basis of the practice – ashtanga-yoga, and therefore the expiration of Asan also takes place in it.

Another option – Anusarayoga (from Sanskrit – "Movement in the Stream of Divine Grace"). Promotes the divine nature of everything that is performed in a good mood. In the class of asked themes, they include philosophical conversations and singing. They raise self-esteem and raise respect for others.

Spiritual practices: Karma Yoga (from Sanskrit – "Action", "Activity"), promoting disinterested activities without affection for the results, bhakti yoga (from Sanskrit – "Deanity"), recommending the performance of sacred rituals, and Jnana Yoga (from Sanskrit – "Knowledge"), whose goal is to know yourself through contemplation.

"Under Jnana Yoga usually understands the study of various books on yoga, – clarifies Alena Hadzsev. – In class, learn to learn the wisdom of ancestors with the help of reading ancient texts, reflections, discussions and discussion of incomprehensible places of text ". All these practices are a yoga in her pure form, but they are possible only in specialized spiritual centers or Hindu communities under the guidance of a mentor.

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