Видео по йоге для освоения в домашних условиях. Согласно некоторым традиционным текстам йоги, в частности "Хатха-йога прадипике", которая была написана Сватмарамой в пятнадцатом веке, говорится о важности очистительных практик - Шаткарм для очищения тела и успокоения ума. Это видео по йоге поможет Вам научится делать древние, проверенные временем техники Хатха-йоги.
Многие современные учителя йоги для подготовки тела к практике асан, для удаления токсинов, настоятельно рекомендуют сначала освоить шесть (очистительных) действий (именно, так с санскрита переводится Шаткарма - шат - шесть, карма- действие).
К тому же Шаткарма активно используется в йога терапии, для избавления от того или иного недуга. Шаткармы имеют много общего с Панчакармой - терапией, которая используется для баланса дош в аюрведе.
На видео с объяснениями показаны основные Шаткармы ( на деле, очистительных практик значительно больше, например, каждая имеет несколько вариантов исполнения и есть техники йоги, которые не входят в эти шесть очистительных действий, но которые по праву можно причислить к Шаткармам). Вы научитесь выполнять Наули, массаж внутренних органов при помощи вращения прямых мышц живота. Это упражнение йоги улучшает работу органов малого таза и пищеварительной системы. Показаны техники очищения носа - Джала и Сутра Нетти, а так же даны объяснения Басти, великолепной дыхательной техники - Капалабхати, направленной на улучшение сердечно-сосудистой деятельности и мозгового кровообращения, Агнисара крии, Кундал крии и Уддияна бандхи.Кроме перечисленных практик йоги к Шаткармам относится - Тратака, техника концентрации, которая помогает расслабиться, устранить "мысленный шум" и способствует возникновению медитативного состояния.
* Нетти - очищение носовых путей
* Дхаути - очищение пищеварительного тракта
* Наули - массаж внутренних органов за счет изменения давления в животе при помощи вращения прямыми мышцами
* Басти -прочищение толстой кишки
* Тратака - сосредоточение на выбранном объекте
* Капалабхати - дыхание, освежающее сознание
Дополнительные йога упражнения -
* Агнисара крия
* Уддияна бандха
* Кунджал крия
Другие мои видео по йоге - "Кундала" и йога курс "Лунг".
Далее размещена расшифровка текста с видео, переведенная на английский, для тех кто не понимает по русски -
There are Six actions that are to be performed in order to cleanse the body. These actions purify our senses, balance the life force & calm our minds. Shat-Karma cleans out impurities that lodge (dwell) in the inner organs of our body. These impurities accumulate as a result of incorrect life styles , including stress. The body is incapable of eliminating these impurities naturally; generating Toxins that cause disease and premature ageing of the body. These Toxins negatively influence our body & mind. Negative effects are bad breath & body odour, the skin loses its lustre, developing pimples. Constipation, bloatedness etc. are common. The Toxins consume our life-force (vitality) & destroy our health.
The Six cleaning actions of Kriya Yoga are:
Neti: nasal cleansing, including jala neti and
Dhauti: cleansing of the digestive tract,
including danta dhauti, vatsara dhauti and
Nauli: abdominal massage.
Basti: colon cleaning.
Kapalbhati: purification and vitalization of
the frontal lobes.
Trataka: blinkless gazing.
NETI - nasal cleansing, including jala neti and sutra neti.
Contra-indications: Chronic nasal bleeding.
Benefits: Neti eliminates excess mucuous from the the nasal passages & Sinuses, air-borne dirt that accumulates. Neti also builds up the natural immune response in the Nasal area and prevents Kapha associated disease.
Procedure: There are two ways to implement Neti a). Cleansing with Water- Jala-Neti b). Cleansing with a special cotton thread - Sutra- Neti.
This special thread (or medical Catheter ) which is approx. 30 cm in length, is first fully immersed in a salt water solution prepared with 1 teaspoon salt & 1 Litre water (note: the water must be purified and kept warm : at body temperature).
Then while closing the left nostril with your left hand tilt the head slightly backward. Draw the cotton thread in through your right nostril by gently inhaling. Assist this process by guiding the thread in with your right hand. Do this slowly withought applying pressure. Note approx.. 8 cm of thread should be drawn in. With the the two fingers adjacent to your thumb, try to catch the tip of the thread as it appears from the back of the throat. Now with the two hands clutching the two ends, move the thread, back and forth in a massaging movement, 21 times frequently changing direction.
French Physiotherapist Bonnier has demonstrated reflexive action in various internal bodily organs through direct stimulation of areas in the inner surface of the nostrils and successfully treated disease of Lungs, Heart & stomach. Some scientists believe that nerves in the nostrils are an important part of the Autonomous Nervous System. The Autonomous Nervous System consists of the Sympathetic nervous system & Para-Sympathetic Nervous system. Through activation of the Parasympathetic Nervous system it is possible to induce relaxation the mind-body system. The sympathetic nervous system when excited transmits signals to organs such as Heart, muscles etc, activating their natural defence mechanism. Both systems of the autonomous nervous system are correlated i.e if one is active the other is inactive. Both the systems are connected to Nostrils and the subtle energy channels of the body viz. Ida & Pingala. The right nostril connects with the Pingala (Nadi) & Sympathetic nervous system and the left nostril connects with the Ida (Nadi) & Para Sympathetic system. Breathing through the right nostril excites the mind-body system while breathing through the left nostril brings relaxation. Approx. every 1 &1/2 hr the volume of air circulating through each nostrils changes. This is due to the expansion or contraction of the nostril. The aim of Hatha Yoga (i.e the sat-karma asanas) – is to balance the flow of energy (prana) through the Ida & Pingala nadis and direct this energy to the Sushumna nadi. Only then is our mind truly calm and it becomes possible to realise our true nature.
Mix one tablespoon of salt in one litre of purified water. With the incorrect level of salt pain may be felt inside nostrils. For cleaning the nostrils one can use a neti-pot or other suitable device. Pour the water in the pot, stand or sit with body arched forward and head tilted to one side & slightly elevated. Then open the mouth, while breathing through mouth only, place the tip of the Neti pot at the entrance of the right nostril. Let the water enter the nostril and come out the left. While remaining in the crouched position use fingers to close one nostril and blow out excess water through the other. Do this several times. Now repeat the whole process starting with left nostril.
Neti is an excellent method of preventing colds or other inflammations of the nose. The nasal passages are rendered more resistant to attack by germs and viruses. The eyes are also benefitted with improved vision. Certain king of headache are also cured.
Note: Please do not expose your self to cold temperatures immediately after Jala neti !
(not to be practiced by people with high blood pressure, heart disease, with ulcers of stomach / intestine, with Hernia and eye disease like Glaucoma.)
Kunjal kriya or Vamaan Dhauti : Ancient Yogis received the idea of this practice while observing wild elephants draw in and discharging water.
Prepare 4 litres of purified water , warm to body temperature, To 2 litres of this water add 2 tablespoons of salt. While in a crouched position drink this solution very quickly , in one go if possible. Then in standing position with slightly bended legs and hand pressed over knees; move you stomach in and out. At this, if water is not expelled naturally from the mouth , tickle the root of your tongue with two fingers and try to vomit. Try to expel as much water as possible by repeatedly pressing th root of the tongue.
Repeat the whole process with the unsalted 2 litres of water.
Sometimes the water expelled in this exercise is slightly red or yellow in colour. In most cases this is not a cause of concern.
Please do this practice in the morning on an empty stomach. Take a semi-solid , non spicy breakfast after 30 minutes for e.g. rice with ghee.
Kunjal Kriya nourishes the skin, takes out pimples, eliminates excess Kapha from Digestive & Respiratory tracts, creates a strong digestive fire.
Contra-indications: same as Kunjal kriya.
This is the cleaning of the stomach using a 7 meter long cotton coil of width 7.5 cm called ‘vastra’. Before using one must take out the fibers attached to this coil. Then place this cotton coil in a dish / bowl of clean warm water. Sit in a crouched position. Eat the cotton with the aid of water. Persons with excess bile , please consume the cotton with milk. For beginners swallowing a cotton coil of length: 15-30 cm is sufficient.
With 3 cm remaining to swallow grip the coil with your teeth and do Agni sara Kriya or Nauli. After this take out the cotton coil slowly. During this process if the movement of the coil suddenly stops, try creating a vomiting reflex to release the cotton coil. If this action is not successful drink a little warm water and resume taking out slowly.
The time of performing Vastra Dhauti is morning on an empty stomach. After 30-45 mins. one must have a semi-solid breakfast.
NAULI, AGNISARA KRIYA & UDDIYANA BANDHA
This exercise not to be practiced by people suffering from high blood pressure, Hernias, Ulcers and other disease of digestive tract. Do not practice during fasting and after surgery.
It is an excellent exercise for massaging inner organs of stomach, for improvement of blood circulation. This exercise also improves the digestive & urinary-genetive system. Practice on an empty stomach in the morning.It is easier to start Nauli from the same semi-crouched standing position as in Uddiyana. First try to move muscles of stomach to the right then left & centre, withought a full round. When stomach muscles are aligned to the right, apply pressure on the right thigh & vice-versa. After this try to make several full rounds in one direction, then in another. Note that you should not excessively hold your breath.
From standing position, after 4-5 deep breaths, on the last exhalation hold the breath then move to a semi-crouched position with palm resting on knees and head tilted down. towards the chest. Now draw in the stomach, move the diaphragm upwards & try to open up your chest and hold this position as long as comfortable. Then stand up, inhale & breath normally. Repeat the exercise 5 times. Practice every day if possible.
Adopt the same position as Uddiyana Bandha but this time, with the breath held, move the stomach in & out as much as possible. Repeat 5 times & practice every day. When you succeed in Agnisara kriya , you may try Nauli.
Contr-indications: People suffering from High blood pressure, having Hernia or ulcers need to perform this practice with a qualified instructor.
When practicing Kapalabhati we use powerful active exhalation and passive inhalation. During Kapalabhati, we work with our stomach muscles during exhalation. All other parts of the body remain relaxed, including face & chest.
This exercise is good for improved blood circulation, increased alertness, clean sinuses.
Start with 20-30 breaths per cycle & gradually increase to 100 but without any tension. After every cycle of Kapalabhati it is very useful to practice Kumbhaka.
Contra-indications: Not to practice with Retinal disease eye, if object are seen as double in the line of vision.
Trataka is - gazing upon one point with full concentration withought blinking. The object of Trataka can be a candle flame, a reflection of the sun in a bowl of water, a dot (mark), specific symbols or objects like ‘Aum’ and Shiva – lingam.
Trataka practice is directed initially on an external object , after some success on the inner image of this object. The aim of Trataka is to bring about a meditative absorbtion & calm state of mind.
Trataka practice – with a candle flame:
First one needs to sit in a semi-dark room withought a draught. Sit in a comfortable position, ensure the candle is at an arms length and the flame is at eye level. Concentrate at the centre of the flame for 3 to 5 minutes. If eyes feel sore one may blink. Then close the eyes and focus now on the inner image. The image may change colour, move, disappear and appear again. One must follow the image. If the image does not re-appear open the eyes. Beginners may spend about 5 mins. on this practice, gradually improve the practice by concentrating on the outer image for 3 mins. & the inner for 10-15 mins.
Trataka helps to release stress, improve eye sight as well as the muscles in the eye. Its also a very good method for achieving meditative absorption.
Contra-indications: Not to be practiced by people with Diorhhroea and severe colitis.
This practice is for cleaning the large intestine of toxins. It helps regulate VATA Dosha & help regain lost energy; it can also calm our minds. Basti also helps to heal Acidity Gastration. It helps in removing constipation & healing colitis. also helps to eliminate bad body odour.
The Practice works in producing a vacuum in the stomach enabling water to travel up to the large intestine – thereby cleaning it. First sit in a bath prepared with luke warm water, practice Nauli or Uddiyana bandha – this creates the vacuum which assists water to be sucked upwards into the Intestine. Practitioners should use a Bamboo tube of diameter 15 mm & length 150mm,insert this tube in the Anal cavity (Anus). Then do Nauli /Uddiyana bandha several times which will gradually suck approx. 11/2 litres of water into the large intestine. NOTE: IN BETWEEN EACH Nauli/Uddiyana – close the tip of the bamboo stick with a finger. Hold the water inside the intestine for 2/3 minutes & after eliminate in toilet.
It is possible also to use an Enema in place of Basti. There is however a downside to this, if used often the large intestine can become lazy, and use of Enema can become habitual.