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Ukrainian Yoga Federation

Andrey Safronov

YOGA

PHYSIOLOGY, PSYCHOSOMATICS,

BIOENERGETICS

Kharkоv

2011

UDK 294.527

BBK 87.3

S 21

Safronov А. G.

S 21

Yoga: Physiology, Psychosomatics, Bioenergetics. — Kharkоv : PPВ Коvаlеnkо А.V.,

2011. — 244 p., il.

ISBN 978-966-2079-37-1

This book is based on 19 years of yoga practice and 14 years of teaching yoga and

healing. It contains over 300 pictures of asanas — how to come into them and how to go

out, energy flows and possible mistakes while practicing hatha.

Structural y, the book is divided into several levels so that it can be useful to al readers

with different experience in yoga — from beginners to experienced practitioners.

In this book you wil learn how to assemble your own yoga complex, depending on

your health. You wil learn about inward criteria of doing asanas right and how to get

practical results from your meditation.

Al rights reserved. No part of this book can be reproduced in any form without

permission of copyrights’ proprietors.

UDК 294.527

BBК 87.3

ISBN 978-966-2079-37-1

© Safronov А. G., 2011

© Коvаlеnkо А.V., 2011

© Rhythm-Plus, 2008

© Safronov А. G., 2008

index-4_1.jpg

CONTENTS

FOREWORD ......................................................................................................................................................... 9

PREFACE .............................................................................................................................................................11

What is Yoga . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .............................11

Hatha in the system of Yoga .................................................................................................................15

HUMAN ENERGY STRUCTURE ...................................................................................................................17

Energy bodies ............................................................................................................................................17

Human’s Сhakral System .......................................................................................................................18

History ...................................................................................................................................................18

Physiological aspects of chakras . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ....20

Psychological aspects of chakras .................................................................................................21

Chakra’s strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..................21

Maturity of chakra. Openness and closeness of chakra . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Energy channels........................................................................................................................................27

Ida and Pingala ...................................................................................................................................27

Other energy channels ....................................................................................................................30

Energy channels in Chinese tradition ........................................................................................31

TYPES OF YOGA EXERCISES AND THEIR MECHANISMS OF INFLUENCE ..................................32

Asanas ..........................................................................................................................................................32

How asanas influence on our body ............................................................................................34

Mechanical influence of asanas ..................................................................................................34

Humoral mechanism ........................................................................................................................34

Psychosomatic mechanism ...........................................................................................................35

Reflex mechanism .............................................................................................................................36

Stress mechanism .............................................................................................................................37

Hormonal mechanism .....................................................................................................................38

Energetic mechanism ......................................................................................................................38

Types of asanas ..................................................................................................................................40

Pranayamas ................................................................................................................................................41

Bandhas .......................................................................................................................................................44

Kriya ...............................................................................................................................................................45

Mudras .........................................................................................................................................................45

Vibration techniques (mantras) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...........46

Meditative practicesin yoga . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...............48

Psychological aspect .......................................................................................................................48

Energy aspect of meditations .......................................................................................................50

FIRST STEPS IN HATHA-YOGA ...................................................................................................................52

Getting prepared ......................................................................................................................................52

Meditating for actualisation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ........52

Full yoga breath (rhythmical breathing) ...................................................................................54

Healthy respiratory muscular system . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56

Position of eyes during yoga practice ........................................................................................58

Orientation during yoga session ................................................................................................60

. Safronov. Yoga: Physiology, Psychosomatics, Bioenergetics

«Set-ups» during practice .....................................................................................................................60

The most common exercises and generalmistakes in doing them (beginners level) . . .65

Basic group of asanas.......................................................................................................................65

Bhujangasana (cobra pose) ...........................................................................................................65

Pashimottanasana (straining spine pose) ...............................................................................69

Vakrasana (curved pose) .................................................................................................................71

Arthamatsiendrasana (pivoted spine pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72

Second group of asanas ..................................................................................................................74

Ushtrasana (camel pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...........74

Padahastasana (pose of feet to hands) ......................................................................................75

Trikonasana (triangle pose)Simplified version .......................................................................77

Final group of asanas for beginners ...........................................................................................79

Dhanurasana (bow pose) ...............................................................................................................79

Halasana (plough pose or love pose) ........................................................................................80

Matsiasana (fish pose) .....................................................................................................................81

Matsiasana simplified versions .....................................................................................................81

Sarvangasana (overall pose or the posefor all parts of the body) ...................................82

Pranayamas .........................................................................................................................................83

Common remarks about pranayamas ......................................................................................83

Kapalabhati (cleaning of the skull)..............................................................................................83

Akahalabhati .......................................................................................................................................84

Ujaya (victorious) ...............................................................................................................................84

Kumbhaka (holding breath after inhaling) ..............................................................................85

Bhastrika (bellows) ............................................................................................................................86

Finishing yoga session ............................................................................................................................87

Meditation on disactualisation (forming intention) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .87

GENERAL RECOMMENDATIONSAS FOR THE METHODICS

OF INDEPENDENT PRACTICE FOR BEGINNERS ....................................................................................88

Principles of independent practicing yoga . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .88

Entering and exiting every pose .................................................................................................88

Stable state of your consciousnesswhile doing al the complex of asanas . . . . . . . . . 88

Sequence of exercises (running a little ahead) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89

Time for yoga ......................................................................................................................................90

Set-ups ..................................................................................................................................................90

How long should yoga session last .............................................................................................91

Natural way in practice ...................................................................................................................91

About lifestyle, or Нow to start practicing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ....92

How to find time for practice ........................................................................................................92

Attitude of others and attitude to others .................................................................................92

Can yoga be harmful? .............................................................................................................................93

PSYCHOLOGICAL WORK IN ASANAS .....................................................................................................94

Human psyche structure .......................................................................................................................94

Relaxationmeditations ..........................................................................................................................97

Basic technique of meditation ......................................................................................................97

First step .......................................................................................................................................97

Second step ..................................................................................................................................98

Third step ......................................................................................................................................98

Forth step ......................................................................................................................................99

Fifth step ........................................................................................................................................99

Meditating in asana ..........................................................................................................................99

Techniques of energetic «denouement» and reacting traumatising situations . . . . . . .100

Analytical techniques ...........................................................................................................................100

«Replaying» the situation ......................................................................................................100

4

Contents

Letting go your feelings .........................................................................................................100

Analytic meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .......101

Playing with situation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .....101

What law is the situation for? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .101

Letting go your thoughts (great meditation of Tilopa) . . . . . . . . . . . . . . . . . . . . . . . 102

Catharsis techniques ......................................................................................................................102

Astral breathwork .....................................................................................................................102

STRENGTHENING POSTURES. TECHNIQUES OF FIRMING THE FIELD ......................................103

Looseness and densityof chakra .......................................................................................................103

Muladhara ..........................................................................................................................................104

Svadhisthana.....................................................................................................................................104

Manipura ............................................................................................................................................105

Anahata ...............................................................................................................................................105

Vishuddha ..........................................................................................................................................106

Ajna ......................................................................................................................................................106

Strengthening asanas ...........................................................................................................................107

Tightening Manipura field ...........................................................................................................107

ParvatasanaForward set (mountain pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107

ParvatanasanaBackward set (mountain pose). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .108

Tightening Svadhisthana field ....................................................................................................108

KandharasanaSet on shoulders (shoulder pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108

Arthasalabhasana (half-locust pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .109

Salabhasana (locust pose) .....................................................................................................109

Dhanurasana without hands (bow pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109

Urdhvadhanur asana(inverted bow pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110

Cat pose .......................................................................................................................................110

Navasa (boat pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ......111

Firabhadrasana (swal ow pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .111

Tightening Muladhara field .........................................................................................................111

Kukutasana (cock pose) .........................................................................................................111

Controlled splits ........................................................................................................................112

Uttkatasana (strong pose) .....................................................................................................112

Tightening side zones ....................................................................................................................113

Santolanasana (balancing pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .113

Uthita parsfaconasana (stretched right angle pose) ...................................................113

Strengthening posesin yoga complex ............................................................................................114

ADVANCED EXERCISES AND THEIR ENERGY INFLUENCE ............................................................115

Modifications and variationsof main asanas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .115

Bhujangasana and its variations ................................................................................................116

Asanas similar to Bhujangasana.................................................................................................117

Sarpasana and its variations ........................................................................................................117

Asanas similar to Рashimattanasana ........................................................................................118

Arthamatsiendrasana and its variations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .119

Asanassimilar to Рadahastasana ................................................................................................120

Trikonasana and its variations ....................................................................................................120

Asanas similar to Нalasana ...........................................................................................................121

«Artha»- asanas(asymmetric postures, influencing sidemeridians) .....................................121

Athabhujangasana..........................................................................................................................122

Arthanurasana ..................................................................................................................................122

ArthaUshtrasana ..............................................................................................................................122

Virasana (hero pose) .......................................................................................................................122

Arthapashimottanasana and its variations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123

Arthapadahastasana and its variations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .123

5

. Safronov. Yoga: Physiology, Psychosomatics, Bioenergetics

Sivanatarajasana (Siva-Nataraja pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .124

Tadasana .............................................................................................................................................124

Parighasana (crossbar pose) ........................................................................................................124

Parsva Halasana (Halasana with a turn) ...................................................................................124

Inverted poses .........................................................................................................................................125

Viparita karani (back movement) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 125

Sirshasana (standing on the head)............................................................................................126

Sirshasana’s variations ...................................................................................................................127

Squeezing out asanas ...........................................................................................................................127

Maiurasana (peacock pose) .........................................................................................................127

Gomukhasana (bull’s head pose) .............................................................................................128

Advanced strengthening poses ........................................................................................................128

Equilibration poses . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ......................129

Advanced pranayamas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...............130

Bhastrika and its variations ..........................................................................................................130

Standing Bhastrikas ........................................................................................................................130

«Asymmetric» Bhastrikas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .......131

Bramari (the bee) .............................................................................................................................131

Anuloma viloma...............................................................................................................................131

Advanced elementsof warming-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .132

Self-massage .....................................................................................................................................132

Warm-up enhancers ......................................................................................................................132

Bandhas and kriyas .........................................................................................................................132

Mulabandha ...............................................................................................................................133

Uddiana bandha (fisherman pose) ....................................................................................133

Uddiana bandha kriya ............................................................................................................133

Nauli ..............................................................................................................................................134

Respiratory warm-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...........134

Simhasana (lion pose) .............................................................................................................134

Maha mudra (the great mudra) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .135

Suria Namaskar («Salutation to the Sun» complex) ............................................................136

1. Pranamasana (praying pose) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .136

2. Hasta Uttanasana (raised hands pose) .........................................................................136

3. Padahastasana (stork pose) ..............................................................................................136

4. Ashva Sanchalasana (horseman pose) .........................................................................137

5. Parvatasana (mountain pose). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137

6. Ashtanga Namaskar (worship on eight points) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137

7. Dog pose. ................................................................................................................................138

8. Cat pose. ..................................................................................................................................138

9. Ashva Sanchalasana (horseman pose). ........................................................................138