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
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
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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
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. 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