16.06.2013
Physical culture and health technologies
Activities within the health physical culture aimed primarily at achieving the maximum possible health effect. Various forms and types of physical exercises should provide at least the following effects:
Health-improving physical culture (as a result of activity) is characterized by a set of useful results of its use, these are:
Today, physical culture and health technologies are not the property of personal experience rare specialists, but are developed in accordance with the achievements of medical science. Any physical culture and health technology includes setting goals and objectives of health improvement, and the actual implementation physical culture and health activities in one form or another. The technology includes not only the implementation of a health program, but also determining the level of health and testing physical fitness.
Physical culture and health technologies can be carried out in a variety of areas: shaping, aerobics, fitness, bodybuilding, callanetics, isotone, as well as running, tourism, swimming as recreational sports, and other activities that are used in leisure activities. Distinguish:
The main idea of preserving, promoting health and preventing diseases is a wellness program, which includes seven main technological areas:
Physical exercises and factors of nature have always been intuitively or consciously used by man for the purposes of healing. The human body is designed in such a way that the impact on it of a certain physical activity or environmental factors leads to its transition to a new, healthier level of functioning. A person simply cannot live without movement and loads. Excessive and harmful loads lead to illness and death, while optimal loads lead to recovery and life extension.
It is not surprising that the rules of a healthy lifestyle are laid down in the biblical commandments. The Bible teaches that any illness, first of all, should be taken not as a punishment from God, but as a punishment of oneself for an unhealthy lifestyle. The disease itself raises the question: does a person lead the right way of life?
Orthodox Christians very reasonably solve the issue of a healthy life. Nothing is prohibited at all. Everything has its time. Time to dance and time to pray. The Old Testament says: There is a time for everything, and a time for every thing under heaven: A time to be born, and a time to die; a time to plant, and a time to uproot what has been planted... (Ecclesiastes 3:1-5) The Bible forbids the abuse of wine and food that destroys the soul and body, forbids dubious entertainment, idleness and idleness.
Physical health is inconceivable without spiritual health. This is what most scientists think. For example, academician of medicine Vladimir Troshin, the author of the Christian system of self-healing, believes that the system of self-healing is based on three principles - self-awareness, self-education and self-education. In addition, it consists of five commandments of health:
The doctrine of a healthy lifestyle, health systems appeared, of course, much earlier. So the oldest science of health Ayurveda known for over 5000 years. This word is translated from the ancient Indian language as "the science of life." Her basic principles- diet, healthy lifestyle and disease prevention. It is Ayurveda that underlies all known eastern branches of traditional medicine - Indian, Tibetan, Nepalese, Chinese, Japanese and others, each of which, naturally, has transformed basic knowledge in accordance with local conditions and religious worldview. We are most familiar with Indian yoga and Chinese medicine.
The phenomenon called yoga (translated from Sanskrit - unity) has been known to us for more than 3000 years. We are not interested in the religious and philosophical aspects of this doctrine, but in that part of it, which is a system of methods aimed at improving health. Important in yoga is the management of vital processes and own body through consciousness. To learn this is extremely difficult, it involves the discipline of the mind, emotions and will.
Hatha yoga - This component Indian yoga, which includes a system exercise aimed at improving human body and functions internal organs. It consists of static postures (asanas), breathing exercises and elements of psychoregulation.
For busy Europeans, various adapted yoga options are used. One of these physical culture systems is pilatis method . This is a 20th century invention. For example, only in the USA under this trade mark 11 million people are engaged, 14 thousand instructors teach it. The author of this technique, Joseph Pilates, outlined his entire philosophy in a laconic phrase: "Health is the first component of happiness." He believed that in order to achieve happiness, it is necessary to masterfully control your body. "If at thirty you are enslaved and out of shape, then you are old. If at sixty you are mobile and strong, then you are young." According to Pilates, human development consists in maintaining perfect image life through the balance of physical, mental and spiritual qualities.
China is a country that has developed, as it were, away from the main branches of civilizations, on its own. There, for more than 2500 years, there has been the teaching of Confucius, on which, as the Chinese say, 10,000 generations have been brought up. Confucianism is traditionally identified with the Chinese way of life. In this teaching, physical self-improvement was given no less importance than spiritual and intellectual: it was prescribed not only proper nutrition and a chaste lifestyle, but also an indispensable physical activity. Those who avoid extremes and live in harmony with nature will remain healthy, embodying the unity of body, spirit and mind.
Another philosophical trend in China - Taoism. This religious teaching suggests that a follower of Taoism, through a certain practice, including gymnastic and breathing exercises, rules of sexual hygiene, meditation and alchemy, can achieve not only spiritual, but also physical immortality, as well as develop supernatural strength and abilities. Taoism denies the immortality of the soul, separated from the body, and considers a person as an integral psychophysical complex. Therefore, there are two aspects of religious practice:
In terms of studying Chinese traditional systems, it is of interest kung fu system (also known as wushu). wushu theory - a typical example of Chinese philosophy, this is the general name for a number of systems of psychophysical training. This is a kind of martial art, and therapeutic gymnastics, and health-improving technology. The movement of the human body is only the outer side of kung fu, this practice is a good remedy development of volitional qualities and mental potential of a person. Kung Fu not only strengthens muscles and ligaments, but also develops coordination, which makes it an attractive of all types of physical activity. Actually, the history of Kung Fu begins in the year 500, from the moment the Indian Buddhist monk founded the Shaolin Monastery and systematically taught this method of martial art. Kung Fu is a synthesis of Indian Buddhist and Chinese culture and that is why it is interesting.
The famous ancient Chinese medical surgeon Hua-To (II century), the founder of ancient Chinese hygienic gymnastics, argued: "If the door handle moves often, it does not rust. Similarly, a person, if he moves a lot, does not get sick." Two thousand years have passed since the life of a doctor, but the principle of Chinese physical culture is still the same - the search for health in physical activity: from morning exercises to martial arts. Gymnastics Hua-to is a synthesis of traditional wushu gymnastics, tai chi, qigong.
Gymnastics Tai chi or as it is called soft Kung Fu, or gymnastics for all ages. Chinese national traditional movement system is combined with internal and external training. It connects the ancient Daoyin (the Taoist method of maintaining health) and wushu with the martial aspect of the practice. Special exercises and psychotraining relieve mental and muscle fatigue, improve the activity of the central nervous system. A mandatory requirement is deep rhythmic breathing. Movements in Tai Chi are smooth, the exercise captures large muscle groups, with an emphasis on the lower back, with movement in several joints. This gymnastics is practiced by millions of Chinese people, it is often recommended for posture correction, for older age groups.
qigong is an important part of Chinese medicine. This is a system of specific breathing exercises, a breathing control system, which has at least three thousand years of history. The system arose as a result of the need for a person to adapt to severe climatic influences, protect himself from diseases, and develop the adaptive capabilities of the body. qigong - this is a system of development and training of physical and mental abilities of a person, in the narrow sense of the word - a system of breathing exercises. Qigong has its roots in ancient times, it has absorbed several systems of psycho physical training- both traditionally Chinese and Buddhist (Indian) in origin.
"Qi" was traditionally understood by the Chinese as a kind of primordial energy within the human body, and qigong (it can be translated as "breathing work") as a system of training that helps the correct circulation of "qi" in the body, which, in turn, develops physical and spiritual abilities. These are breathing-meditation or breathing-dynamic exercises. They are used independently (this is a complete system) or as basic in other Chinese gymnastics: wushu, tai chi. For Chinese medicine, the possibilities of Qigong are almost limitless. The system is effective for both treatment and recovery. It is declared that it prevents aging and increases life expectancy, has unique capabilities in the treatment of severe and chronic diseases.
The traditional national culture of healing, of course, existed not only in India or China, but also in other countries. In Finland already in the 5th century appeared saunas, starting the famous modern bathing tradition. At the same time, the rituals of immersion in an ice pond after the sauna, which are popular today, arose. In Finland they say: "First build a sauna, and then a house." In the old days, the Finnish sauna was not just a steam room. Here they were treated for ailments, escaped from the cold, were born and died. According to statistics, there are just under 2 million saunas for the 5 million people in Finland.
And Turkish culture contributed to the invention Turkish baths - one of the main symbols of Eastern culture, combining the philosophy of luxury and getting positive emotions. Turkish bath, topped with a domed ceiling and decorated with mosaics, features an exquisite interior combined with a chic design. The proportionality of beauty and usefulness allows a person to achieve a general harmony of soul and body.
The way of life, the worldview of the Russian people have created a unique system of physical culture, optimal for our anthropogenic type and climatic conditions. Russian traditional physical culture, like that of other peoples, was a means of maintaining and improving physical preparation for the upcoming campaigns and battles. Towns, rounders; Russian wrestling; fist fights; start running; mobile role-playing games - all this is figuratively described both in literature and in painting. In ancient Russian culture, physical health was considered the basis of human beauty. The well-known traveler, the Arab merchant Ibn-Fadlan, writes during his travels (908-932) "I saw the Russians - when they came with their goods and settled down on the Volga. I did not see people more perfect in physique - as if they were palm trees."
The ancient Slavs also had a peculiar form of hygiene and health-improving physical culture, which has existed since the beginning of our era - bath ritual. In the bath, they treated and recuperated after hard hikes and illnesses.
The Englishman William Tooke (1774-1858), a member of the Imperial Academy of Sciences in St. Petersburg, wrote that the Russian bath prevents the development of many diseases, and rightly believed that the low incidence, good bodily and mental health, as well as the long life expectancy of Russian people are explained by precisely the positive influence of the Russian bath. For centuries, the skill of steaming has been honed, turning bath procedures into health complex.
In Russia, baths have been known since ancient times. It is known that in the 1st century AD, when the Holy Apostle Andrew, a disciple of Jesus Christ, preaching in the places where Veliky Novgorod is now located, saw people taking a steam bath. In the Tale of Bygone Years, he is credited with the words “I saw a marvel in the Slavic land on my way here. I saw wooden baths, and they would heat them up strongly, and they would undress and be naked, and pour tanned kvass on themselves, and the young would lift the rods on themselves and beat themselves, and they will finish themselves to such an extent that they will barely crawl out, barely alive, and will douse themselves with icy water, and only in this way will they come to life.
Per-Heinrich Ling (1776-1839), the founder of the Swedish system of gymnastics, had a huge impact on European physical culture, the opening of the State Gymnastics Institute in Stockholm is associated with his name. His work "General Foundations of Gymnastics" and compiled by his son "tables gymnastic exercises are the basis of published manuals for Swedish gymnastics. He formulated harmonious system exercises, the main purpose of which is the improvement and physical perfection of a person. There is an opinion that the creation of gymnastics by Ling was greatly influenced by the Kung Fu book translated by that time. Although Ling himself does not mention this.
It should be noted that in big cities In Russia, already in the 19th century, private gymnastic institutions existed to serve a small educated class for medical and recreational purposes. One of the owners of such an institution, Dr. A. G. Berglind, a Swedish doctor, made a significant contribution to the development of health and therapeutic gymnastics in Russia. “Medical gymnastics according to the system of the Swedish gymnasiarch Ling” is the first solid work published in Russia in 1860. He made repeated attempts to draw public attention to gymnastics, published popular pamphlets. Dr. Berglind's private medical and gymnastic institution was one of the few where gymnastics was viewed as an industry. Berglind was considered an experienced kinesiotherapist, that is, a doctor who treated with movements, and his medical and gymnastic institution was popular.
The Berglinda establishment is also remarkable in that in 1872 Peter Frantsevich Lesgaft worked there as a consultant. With Berglind, he put into practice those principles and ideas that later formed the scientific foundations of his rational gymnastics. The result of studying the Swedish system was the conclusion of Lesgaft (1874) that ... Only knowledge of the needs and capabilities of the human body, only scientific approach to conduct any kind of gymnastics can make it a powerful tool in the improvement of a person, both physical and moral.
Before the revolution of 1917 in Russia, there could be no talk of mass sports and recreation activities, of scientific developments in this area. Building a health care system, affordable medicine, as well as mass physical education population of Russia took place in the first years of Soviet power after the victory of the October socialist revolution. The construction of health care was carried out under the leadership of Nikolai Alexandrovich Semashko, People's Commissar of Health of the RSFSR. Already in 1923-1924. the successes of this reform were visible, the purpose of which was declared to be the improvement of the nation and mass physical education. Nikolai Semashko at the 1st All-Union Conference of Trade Unions in October 1925 for the first time raised the issue of physical education in order to fight diseases and increase the working capacity of workers.
In the USSR, resort business and physical culture are rapidly developing as an important component of sanatorium-and-spa treatment. A provision was developed in which for the first time indications and contraindications for the use of physical exercises were indicated; funds necessary for use in a resort and sanatorium environment and in medical institutions (gymnastic exercises, certain sports, games, health path, excursions and walks, natural factors of nature, individual therapeutic gymnastic systems, etc.). By 1936, the resort business quickly transformed into a powerful health-improving and resort industry, called the Health Resort of the Workers in the Caucasus and Crimea.
In the same year, 1924, with the participation of People's Commissar of Health Nikolai Aleksandrovich Semashko, the journal Theory and Practice of Physical Culture began to be published, on the pages of which much attention was paid and is now being paid to the theory of sports and health-improving technologies and problems of physical education.
In the Soviet period of the country's development, much attention was paid to strengthening the health of the population. In the USSR, despite the great difficulties and hardships that befell the people during the years of the great patriotic war improved the health of the population. Among the factors that contributed to the improvement of the health of the population in the Soviet period, a significant role belonged to such social phenomena as physical culture and health activities and mass sports. Movements under the slogans of surrendering the norms of the complex, be ready for work and defense of the BGTO and GTO, industrial gymnastics and other events and movements contributed to the awakening of interest in physical activity and sports. Physical education was included in the curricula of all levels of education.
TRP - The program of physical education in general education, professional and sports organizations The USSR was supported by the state in the system of patriotic education. Existed from 1931 to 1991. Covered the population aged 6 to 60 years. All this and much more contributed to improving the health of the population and, in fact, was effective form mass physical culture and health work. In 1972-1975. over 58 million people fulfilled the norms and requirements of the complex.
Since the 60s of the last century, the improvement of the nation, the health industry has been the national policy of developed countries. The program of the CPSU of 1960 declares “The Party considers one of critical tasks- to ensure the upbringing of ... a physically strong young generation with a harmonious development of physical and spiritual strength. US President John F. Kennedy famously said in 1960, “we are an untrained nation, we watch instead of playing ourselves, we eat instead of walking,” after which he established the Presidential Council on Fitness. And called the Amarians to healthy lifestyle life.
In the 1960s-1980s, scientifically based sports and health technologies appeared in the Soviet Union and abroad, they are rapidly developing and accepted by the population. In 1968, Dr. Kenneth Cooper's book Aerobics was published. In it, he outlined a new exercise program that was followed by the Air Force, and then the entire population of the world. It was translated into Russian and enthusiastically supported by the health enthusiast Academician Amosov. Then the American actress Jane Fonda came up with dance aerobics, rhythmic gymnastics. Under these videos, women danced with pleasure in Soviet Union in the early 80s.
Currently, many experts believe that it is necessary to preserve and restore the best traditions of domestic physical culture and sports movement and continue the search for new highly effective sports and recreational and sports technology aimed at maximizing the involvement of all segments of the population in active classes physical culture and sports. Currently, this movement is supported by the state. The words of the President of Russia Vladimir Vladimirovich Putin are perceived with hope "Today, special attention is paid to the preservation and strengthening of people's health in Russia, they are rightfully included in the number of priority national projects"
Such techniques are constantly born in the heads of especially advanced representatives of mankind. Among them are doctors, and specialists in the field of physical culture, and people who are passionate about this idea without education. Some methods do not find followers and are quickly forgotten, some are promoted, but all of them are of interest for studying human capabilities, positive and negative experiences ... Among the authors of healing methods are academic surgeon Amosov, the author of the thousand steps program, and a strange man Porfiry Ivanov, and Paul Bragg - the author of the methodology therapeutic fasting and even the writer Lev Nikolaevich Tolstoy and many others.
The fitness industry today is a huge, dynamic industry that brings multimillion-dollar income to owners and considerable benefits to clients. Consider the main areas of the fitness industry:
Since the term "fitness" widely used in a variety of meanings, consider the areas of use of this term:
1. General fitness - optimal quality of life, including social, mental, spiritual and physical components. General fitness is most associated with our ideas about health and a healthy lifestyle.
2. Physical fitness - the optimal state of health indicators that make it possible to have high quality life. IN general plan, physical fitness associated with the level of physical fitness. This term is used in two senses: a) health fitness aimed at achieving and maintaining physical well-being, and reducing the risk of developing diseases (cardio- vascular system, metabolism, etc.); b) sports-oriented or motor fitness, aimed at developing the ability to solve motor and sports problems at a sufficiently high level.
Fitness - in the sense of motor activity, specially organized within the framework of fitness programs and providing for jogging, aerobics, dancing, aqua aerobics, as well as exercises for body weight correction, etc.
Fitness system has American roots and includes 3 components: "building" the body, aerobic training and rational nutrition. As for the "strength component" of fitness training, by the beginning of the 70s it became quite obvious that bodybuilding (bodybuilding) copes with solving the tasks of building a muscular body faster and more efficiently than any system of physical exercises that existed. before him. The means to achieve a beautiful, moderately muscular body are physical exercises performed with weights (including on simulators) and a relatively high-protein diet.
The term "aerobics" was first coined by Kenneth Cooper in 1960. Its origin comes from the word "aerobic", that is, going with the participation of oxygen, which has under it physiological basis. In 1963, the book "Aerobics" was published, which contained the basics of this training, already adapted for a wide range of people. Aerobics includes such types of physical activity as walking, running, swimming, skating, skiing, cycling and others. Complexes of general developmental and dance exercises stimulate the work of the cardiovascular and respiratory systems not a bit worse.
Aerobics as a physical culture and health system is a synthesis of general developmental gymnastic exercises, varieties of running, jumping, jumping, performed under musical accompaniment. This type promotes the development of endurance, improves the functionality of the cardiorespiratory system. This area of wellness activities is very popular all over the world. There are classic aerobics, step aerobics, aqua aerobics, dance, with elements of martial arts, slide aerobics and much more.
Shaping is an exclusively Russian invention (an application for recognition of shaping as an invention was filed in the USSR, in 1988). Shaping (from the English shape - form) is a physical culture and health-improving system of classes in order to satisfy the body's need for physical activity, as well as to eliminate physique deficiencies. Shaping sets the task not only to shape the body, but also to form a healthy lifestyle. It combines the advantages of aerobic and strength training and solves the problems of body building, general health promotion, weight loss, improvement of the psycho-emotional state. Shaping is a typical fitness and health technology that involves assessing the level of health, testing to assess the effectiveness of classes and correcting nutrition for various stages workout.
Shaping training is a set of exercises that sequentially affect various muscles of the body. The training effect is achieved by repeated repetition of the cyclic exercise. Repetitions are performed at a moderate pace for a large number of times (up to 300 or more), until complete fatigue (reaching an individual maximum). Sometimes on a single muscle group do some exercises.
The health industry is constantly adapting to the demands of society. So, for example, the health spa industry appeared - this is a modern business industry that brings tens of millions of dollars annually. Her philosophy is wellness for successful, wealthy and very busy people. Glamorous, fast, expensive and, as declared, effective. There is no special idea for a spa. These are massage, mud and salt baths, various baths and other pleasant and useful services.
"Spa" is the name of a Belgian resort town in the Ardennes, popular in the 19th century, famous for its natural springs. This word has become a household word, just like in Russia Matsesta or Mineral water. "To receive Matsesta" "to be treated on the waters." During the Renaissance, there arose fragments of the Roman bath culture, which are still known as water resorts to this day. They have preserved the ancient traditions of visiting the steam room, bathing, massage. This is Baden-Baden in Germany, Bath in England, Spa in Belgium. To give meaning to this word, the abbreviation SPA is attributed to him - this is an abbreviation of the Latin phrase "Sanus Per Aquam", or "health through water."
A few words about a broad and well organized movement and concept Wellness, which has been circulating in America since the 70s. The English wellness is a coined antonym for illness. The word "wellness" should be translated and understood as a healthy lifestyle.
Wellness - this is not only a social movement for a healthy lifestyle, but also a direction of the health business, focused not only on physical, but also on professional and mental health. For example, the American Institute of Wellness declares the following values:
At present, the so-called behavioral programs reinforcing and developing positive trends and aspirations of people towards a healthy lifestyle, physical education and sports. There are numerous foreign behavioral programs: "Health for Life", " Healthy heart". For example, the Trimming-130 program - its slogan is this: Do you know that the risk of getting a heart attack is exactly halved if you practice Trimming-130 every day? Any physical activity is offered for the implementation of the program, provided that that it will increase the pulse to 130 beats, and such a pulse should be held for at least 10 minutes.
We also had several such programs that have been operating effectively for decades. Among them - the All-Union complex of the TRP, the system of industrial physical culture. Now they are being revived.
MINISTRY OF EDUCATION OF THE REPUBLIC OF BELARUS
BELARUSIAN STATE UNIVERSITY
Department of Biology
Abstract on Physical Culture: "Yoga - as a system of physical exercises"
Students of the 4th year of the 8th group
Ivanchik A. N.
Minsk, 2011
YOGA AS A WAY OF LIFE
Lifestyle in a world full of stressful and conflict situations requires increased attention to the state of one's health. The desire to find peace, get rid of stress, achieve inner harmony is akin to searching for a "lost paradise" and maybe that's why a healthy lifestyle has become extremely popular in the modern world.
Health is the main indicator of the state of human vitality and quality of life. However, working only on his body and not paying due attention to thoughts, movements of the soul, a person, unfortunately, will not achieve integrity. Only caring for the body, combined with the development of consciousness, allows you to feel the joy of being in full.
Yoga is an ancient teaching about improving the body and spirit, a system of practices that can reveal the entire energy potential of a person and direct it in the right direction. Yoga exercises are contact with ancient Eastern traditions and acquaintance with unique system recovery of the body, numbering many centuries. The true desire to do yoga comes as a conscious need. No matter how many flattering reviews you hear about yoga, each person still makes a decision independently and at a certain period of his life. Only in this case, yoga exercises will become meaningful, bringing the greatest benefit to your body. Blindly following fashion, treating yoga as the trend of the season has nothing to do with the adoption of yoga philosophy. Exercise requires a significant application of strength: both physical and spiritual.
yoga exercises
yoga exercises- work with the body, mind and soul. It is the achievement of harmonious unity between these three substances that is the meaning of yoga. Exercises, the regularity of their implementation, can really change a person’s whole life, teach him to think differently.
YOGA: exercises for the harmonious development of the body and spirit
Movement in the direction of yoga is teaching the body to preserve vital energy, accumulate and distribute forces, get rid of ailments on its own and remain active until old age.
In order for yoga exercises to be really useful, bringing peace of mind, you need to be very careful at the stage of acquaintance with this ancient system. Before doing the exercises, you need to relax well through breathing exercises and meditation practice. Do not try to achieve perfection in yoga exercises the first time, otherwise you can injure yourself and forget about yoga for a while.
YOGA: exercises for health and longevity
Yoga exercises (or asanas) have an amazing effect on the body as a whole.
Yoga exercises cleanse the body.
Yoga exercises increase blood circulation and ensure longevity.
Yoga exercises make the body slim and beautiful, and thoughts - positive and clear.
Yoga exercises improve memory and concentration.
Yoga exercises supply the tissues of the body with a sufficient amount of blood, which ensures the preservation of health.
YOGA - the golden rule
Determine your YOGA HOUR and stick to it strictly.
HOUR OF YOGA should be in your life, regardless of desire, mood and circumstances. Yoga exercises should be done DAILY.
Yoga Exercises for Beginners
RULES that should be followed in order for yoga exercises to bring the greatest effect. Remember:
Postures should not be performed immediately after sleep.
Postures (asanas) are always done on an empty stomach, 1.5-2 hours after a light meal and 4 hours after a heavy meal.
You should do poses in a well-ventilated area, you can do it in nature, provided that no one interferes.
Clothing for classes should be comfortable and spacious.
Choose the right time for classes according to your abilities and daily routine.
Do yoga poses without fuss, slowly, focusing your attention on the sensations in the body.
Lay out the rug. You can turn on pleasant, quiet music.
Leave all worries, anxieties, fuss. Try not to think about anything.
There is only you, your body and yoga.
Exercise 1: MOUNTAIN pose (tadasana)
This is the first pose with which any set of yoga exercises begins. At first glance, a very simple exercise, but some skills are also needed to perform it correctly.
Performance:
Get up. Legs together. Feet are in contact along the entire length. The knees are straightened. The thigh muscles are tense. The back is straight. The head is slightly raised. Take your shoulders back. Hands are freely lowered along the body. The palms are facing the body. Follow the face. It must be relaxed. Look straight ahead. Focus on the center of the body. Stay in this pose for 1-2 minutes.
Exercise 2: TREE pose (vrikshasana)
This posture strengthens the nervous system, develops the vestibular apparatus, makes the legs strong, and has a beneficial effect on the joints. Performance:
Get into MOUNTAIN pose. Bend your right leg and take your knee to the side. Take the foot with your hands and place it on your left thigh, as close to the groin as possible. The right knee should be in the same plane with the body. Inhaling, raise your arms up above your head, straighten your elbows, join your palms without bending your elbows. Freeze in this position for 1-2 minutes. Repeat the exercise, changing the supporting leg.
Exercise 3: TRIANGLE Pose (Trikonasana)
Despite the apparent simplicity, this pose brings many benefits: fat deposits are reduced, the chest expands, the nerves on the sides of the body and the spinal cord receive a useful shake that takes them out of lethargy. This pose quickly drives away laziness. This pose is especially useful for those who are forced to spend many hours at their desk. Execution: Stand straight with your legs apart about 100 cm wide. Spread your arms to the sides, parallel to the floor, palms down. Exhaling, bend strictly to the left so that your left hand touches the floor near your left foot. Right hand lifted up. At the same time, turn your head so as to look at the palm of your right hand. You should feel the tension in the muscles of the right side of the body. Stay in this position for a while. Return to the starting position while inhaling. Repeat the exercise, leaning to the right. While performing the pose, the arms and legs should be straight. Perform the pose 5 times in each direction.
Exercise 4: SNAKE Pose (Bhujangasana)
This is one of the postures specifically designed to heal and rejuvenate the spinal cord. At the same time, this posture eliminates excess fat, which forms ugly folds, especially in people who lead a sedentary lifestyle. The names of asanas are not accidental, as many owe their birth to the observation of wise nature. When a snake crawls, it seems as if it has no skeleton: the spine is flexible and resilient. But in danger, the snake can become hard, like a steel rod. Thanks to this exercise, our spine also becomes flexible and strong.
Performance:
Lie on your stomach. Legs together, extended. Heels and big toes should touch. Bend your elbows. Palms on the floor near the armpits. Raise your head, exhaling slowly, straighten your arms and bend back as much as possible. At the same time, raise your chin, tilt your head back and take your shoulders back. Now your entire body above the navel is lifted and curved back. Feet should be together, mouth closed. Remain in this posture for a few seconds, then, inhaling, lower yourself slowly. Repeat this exercise, five times will be enough.
Exercise 5: Plow Pose (Halasana)
This posture also has a very beneficial effect on the condition of the spine. For violin strings to sound melodious, they must be properly tuned; in order for arrows from a bow to fly fast and far, you need to tighten the bowstring; in order for life to be long and healthy, you need to have a flexible and elastic spine. This asana strengthens the nervous system and rejuvenates the thyroid gland, which plays an important role in the functioning of the whole organism.
Performance:
Lie down on the floor. Stretch your arms along the body. Palms facing down, legs straight. While inhaling, lift your legs without bending your knees. When the legs are in a vertical position, start exhaling. Exhaling, bring your legs back behind your head until your feet touch the floor. Stay in this position for a while, then slowly return to the starting position. Repeat the asana 5-6 times. Exercise 6: CANDLE Pose (Sarvangasana)
This is a pose for all parts of the body. The yogi who invented this asana chose a simple but effective way: he simply allowed gravity to work wonders in the body. Sarvangasana improves blood circulation in the upper body, strengthens the heart and thyroid gland, which brings invaluable benefits to the entire body. Execution: Lie on your back on the mat. Put your hands along the body. Hold your breath and lift your legs. When they are at a 45-degree angle to the floor, grab your hands behind your back. Keep your legs straight, but without tension. The arms should support the back as low as possible so that the torso and legs form one vertical line. Press your chin to your chest. Breathe calmly and relax. Stay in this position for one minute to begin with, eventually increasing the duration to 5-10 minutes. You need to come out of the pose slowly, lowering your back to the floor gradually, vertebra by vertebra.
Exercise 7: Corpse Pose (savasana)
Savasana is one of the most beautiful postures in yoga and must be mastered. Corpse Pose is a magical remedy against fatigue, gloominess, despondency, depression and fatigue. 10-15 minutes of staying in this position will instantly remove these conditions. Complete relaxation of the whole body for 15 minutes is equivalent to 2-3 hours of sleep. Regular performance of this asana will improve blood circulation, normalize blood pressure, tones the nervous system, relieve fatigue and increase energy. Execution: Lie comfortably on your back. Hands lie a short distance from the body. The head should not lie on the pillow. The eyes are closed. No extraneous noise should bother you. Remove excess clothing and jewelry. Start relaxing by listening to your breath. Monitor the incoming and outgoing air. Breathing should be calm and free. Now move on to relaxation itself. Take a look at the individual parts of your body with your mind's eye. Start with the feet, go through the legs, then pay attention to the arms, attention to the stomach, chest, neck, head. Do not forget about the face, all the muscles of the face should be as relaxed as possible. Instill warmth in each part of the body, then heaviness, or vice versa. In order for you to understand what you are striving for, it is important to know what a relaxed body is. You are really relaxed when you do not lift neither arm nor leg, when your eyes seem to be filled with lead, and your whole body is too lazy to make even the slightest movement. The body is asleep, but the mind is awake. It is necessary to leave the pose very calmly and gradually.
Used sources:
1.www.chasyogi.ru/telo.html
2.yogajournal.ru/
2.2.1. Yoga
The word "yoga" comes from the Sanskrit word meaning "unity" and "effort" when it comes to a noun, the verb is translated as "combine" and "concentrate". Yoga is an approach to life that assumes that our body is closely connected with the mind, and the mind is connected with the soul.
The age of Indian yoga is estimated at 4,000 years.
Briefly, its essence can be expressed in the following theses:
Yoga is health, a harmonious balance of physical and mental forces at any day and hour.
Yoga is best quality any part of the body and their best interaction with each other, as well as with the external environment. The dynamic unity of all elements of the body.
Yoga is harmony and flexibility, beautiful posture and instant readiness for fast and precise action.
Yoga is a deep and calm self-confidence.
Yoga is the ability to work well and hard, to fully relax. This is internal discipline and longevity.
Yoga consists of three main components:
1. Special physical exercises, which are called "asanas".
2. Breathing exercises which is called pranayama.
3. Work with our consciousness, or simply speaking - meditation.
First, it's very helpful. Compared to shaping, aerobics and step, which almost all women who dream of perfect figure, yoga classes are much more effective, because yoga allows you to burn fat from the internal organs. This process is much slower than subcutaneous, but the result is much more stable.
Secondly, yoga is what helps to truly move away from the affairs and worries that do not allow us to breathe calmly throughout the day. Classes should be held under calm, quiet music, movements should be unhurried, one exercise should smoothly flow into another. Yoga does not require additional equipment, so everyone can train at home.
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The modern public perception of Yoga is fundamentally different from the very essence of Yoga in the traditional sense in which this teaching was developed by the ancient saints and ascetics.
The modern public perception of Yoga is fundamentally different from the very essence of Yoga in the traditional sense in which this teaching was developed by the ancient saints and ascetics.
Firstly, yoga was originally a whole system in which physical exercises and postures were a small, albeit quite useful part. Target ancient yoga was spiritual, and not bodily-physical, and the word "Yoga" referred to the whole system, and not just to postures - Asanas.
At present, there is an excessive emphasis on asanas and "Yoga" itself has become associated mainly with its bodily-physiological part and has become a kind of fitness. All this together led to the fact that people began to believe that the purpose of Yoga is precisely the maintenance of health and excellent health. physical form. However, this is a lie.
The goal of Yoga is exclusively Yoga itself - as a process of awakening the true essence of a person and a way of liberation from the power of samskaras and the cycle of rebirths.
The substitution of the concepts of “Yoga” and “Asana”, or rather, the actual monopolization of yoga by the practice of asanas, which is taking place in our time, is far from being as harmless as it might seem at first glance. At a minimum, this misleads hundreds of thousands of people around the world who have just felt an impulse, perhaps not yet fully realized, to an inner search for oneself and turned to spiritual knowledge. But as a result, these people receive "initiation" from the so-called "teachers" of various styles of what they present under "Yoga" and which in essence is a set of gymnastic exercises flavored with occult terminology.
In fact, such teachers preach a FALSE, since the very thesis underlying the activities of such “Yoga schools”, “Yoga centers”, “Yoga classes”, etc. is false. This is a false thesis that "Yoga" is a physical system with a powerful spiritual component, which in the end can lead to self-realization of a person. This is not just a substitution of concepts and a shift in emphasis, but an emasculation of the original Yoga, which is inherently deep philosophical and spiritual teaching. As a result, some so-called "teachers", in pursuit of profit, actually bring Yoga to the level of a "exercise program on DVD".
You can often hear how some followers of Yoga, including those who have received various certificates of mastery from various schools, say, “I practice only Hatha yoga, I am not interested in deep meditation. I want to achieve perfection through Hatha yoga.”
However, Hatha yoga is just a method of bringing the body to a balance that creates conditions for the further evolution of consciousness. Without this goal, Hatha Yoga classes are meaningless, because the body is only an instrument of practice, and not an end in itself for practice.
The famous teacher of modern India, Swami Rama, in his lectures explained:
“Today, the term “Yoga” has become synonymous with a passing infatuation or simple eccentricity. Many incompetent teachers have made Yoga the object of commercial exploitation and one small aspect of Yoga is passed off as the whole of Yoga.
For example, many people in the West believe that Yoga is a cult of the body and beauty, others consider Yoga to be a religious cult. Both opinions distort the true meaning of Yoga.
Swami Rama further gives a comparison: “If you are going to the Himalayas, you can go by car or fly by plane. Every day, millions of people drive cars and fly planes. But this does not mean that everyone who travels by car and plane will end up in the Himalayas if their destination is not the Himalayas.”
Hatha yoga, as well as the religious aspect of yoga, is just, relatively speaking, " vehicles which help to achieve the ultimate goal of Yoga. But they will lead nowhere if practiced on their own.
Here is a typical example of the substitution of concepts. Ashtanga.com describes Ashtanga Yoga as “the system of Yoga transmitted to the modern world by Sri K. Pattabhi Jois (1915-2009). This Yoga method involves synchronizing the breath with a progressive series of physical positions, a process that produces intense internal heat and a deep cleansing sweat that detoxifies the body. The result is improved circulation, a lighter and stronger body, and a calmer mind."
At the same time, as Swami Sivananda Saraswati writes: “In the traditional concept of Yoga, systematized by Patanjali, Ashtanga Yoga meant an eight-step system of practice through which freedom was achieved.” Moreover, this system includes not only postures and breathing, but also deep meditative practices that occupy a predominant place in it.
The substitution of the concepts of Yoga leads many people to the belief that doing something that is included in Yoga for the purpose of healing, relieving stress, etc. - is yoga. It's not like that. This is a delusion, since the practice of anything that does not correspond with the goal of Yoga in self-realization higher levels essence of man, is not Yoga.
As stated in the classic treatise Hatha Yoga Pradipika - sloka 4.79 - “The practice of Hatha Yoga without the realization of Raja Yoga is fruitless. There are practitioners of Hatha Yoga who have no knowledge of Raja Yoga. I consider them just practitioners because they don't get the fruits of their efforts."
Do Hatha Yoga exercises provide health benefits even apart from holistic Yoga? Yes, of course, with the right implementation they bring. But their mere fulfillment does not make a person either a yogi or even a student on the path of Yoga.
“Yoga is a method of medical treatment” is a false statement.
“Yoga is a method of physical therapy” is a false statement.
The purpose and essence of Yoga is not to make the body healthy. The only goal of Yoga is spiritual in nature and the realization of Yoga takes a person beyond the limits of the physical body with its illnesses and inevitable death.
The commercialization of Yoga has led to the fact that a person, having completed a course for money in the so-called schools (centers, studios, courses, "ashrams", etc.) of Yoga, can become a certified teacher (instructor, "guru", etc.) .) yoga without reading a single line from the classical Yoga Sutras. And then many of these "teachers" feel themselves competent enough to create their own directions and schools of Yoga.
It is characteristic that very often the name of such a school contains the name or surname of its founder, who is still in good health. In addition, very often this kind of “teachers” use traditional ancient names and terms, misleading students who take this for the real continuity of the new teaching with the original.
When does yoga stop being yoga?
Imagine seeing a car with a friend. A friend asks, "What is this?" You answer: "It's a car." Imagine that a car has no steering wheel and your friend asks the same question. You still answer, "This is a car." But what if all four wheels, doors and motor are missing? And then to a friend's question, "What is it?" You will probably answer - "Junk. Scrap Metal.
Think of Yoga, which, after adapting to modern Western culture, has been stripped of its essential components. Will it still be Yoga? Without higher meaning, goals and methods? Definitely - no.
From an article by Swami Janeshwar Bharati
Modern and traditional wellness systems
Doctor of Alternative Medicine OMKM, Candidate of Medical Sciences, Associate Professor V.K. Volkov Voronezh State Institute of Physical Culture
The problem of health at all times and epochs has been extremely relevant. The World Health Organization defines health as a state of complete physical, mental and social well-being of a person. The health system approaches health as the state of the absence of disease. These views are descriptive and do not give specific recommendations on what to do to gain health.
At the same time, there is the following concept (P.M. Baevsky): health is the ability of a person to adapt to changing environmental conditions, interacting with them freely on the basis of his biological, psychological and social essence. This definition emphasizes three components of health: 1) the ability to adapt, 2) the freedom to respond, 3) the essence of the person. The ability to adapt, or adapt, is determined by a set of adaptive forms of behavior or skills inherent in the individual, which are inherited or developed in the process of life. Freedom of reaction depends on internal reserves and adequate perception of internal processes and the external environment. The entity must provide the two previous aspects of health. Thus, health is the essential property of a person to maintain high vitality and freedom in changing environmental conditions, or, in short, health is the ability to live freely. This ability depends on the body's reserves, a set of adaptive forms of behavior and adequate perception. Obviously, a person is born at best without disease, but always without health, on the one hand; health should be formed in the process of all life - on the other hand. With this in mind, there is a need to move from health protection to its formation or education.
We understand the systems of knowledge and practical methods that allow us to ensure the formation of health as health systems. Health systems began to form from the moment of the birth of human civilizations and naturally enter the culture of mankind. Well-known health systems can be conditionally divided into modern and traditional. Traditional systems came to us from countries with continuous and successive development of culture - India and China. This is yoga, wu-shu, qigong. Modern health systems are formed in the countries of a young culture on the basis of a systemic (holistic) approach, an example is holism. In countries living in conditions of cultural isolation, the emergence of "primitive" health systems, an example is the teaching of Porfiry Ivanov.
Yoga in Sanskrit means union, connection, connection, harmony. The unity of the human soul with the absolute spirit or deity, individual consciousness with the cosmic mind. Harmony of complete physical health and spiritual beauty of a person. A set of methods that contribute to the creation of a single, whole personality. The harmony of the three principles of man: physical, mental-emotional, or mental, and spiritual. Yoga aims at such harmony, which is achieved by various areas of yoga:
- 1. Kriya yoga - the moral and ethical aspect of yoga, which provides for internal and external purification, the rejection of bad and the development of good, the education of morality, conscience and ethics in a person. The discipline of morality.
- 2. Hatha yoga - ha - the sun (male principle), tha - moon (feminine principle), the dynamic unity of these principles, which is achieved through physical exercises (asana), breathing exercises(pranayama), hydroprocedures, cleansing agents, nutrition and dosed fasting. Body discipline.
- 3. Raja yoga - regal yoga. Discipline of the mind, psyche and consciousness.
- 4. Karma yoga - attainment of perfection through work and active actions, improvement of fate (karma) by conscientious fulfillment of one's mission, without demanding a reward.
- 5. Jani yoga - perfection through knowledge. A painstaking study of everything that contributes to the acquisition of wisdom and spiritual development.
- 6. Bhanti yoga - love and devotion to higher ideals.
- 7. Laya yoga - cosmic yoga. Using the rhythms and vibrations of the cosmos.
- 8. Mantra yoga - the use of sound vibrations obtained by pronouncing various (strictly defined) vowels, syllables and words.
The Rigveda (2.5 thousand years BC) understands yoga as a code of laws of the social, moral and ecological life of society. Patanjali at the turn new era formulated the eightfold path in yoga:
- 1. Refusal of bad and harmful (pit).
- 2. Acceptance of what is good and useful (niyama).
- 3. Finding an appropriate posture (asana).
- 4. Limitation of vital energy (pranayama).
- 5. Control over your feelings, elimination of dependence on feelings (pratyahara).
- 6. Concentration of attention (dharana).
- 7. Contemplation of the problem or meditation (dhyana).
- 8. Self-realization. The state of complete understanding of the essence of the problem, its resolution, merging with the Absolute, the state of trance (samadhi).
In health education, this means: give up bad and harmful, take good and useful, learn to take an appropriate stable posture, carefully use life energy, gain independence from your feelings, while you can focus on the actual problem, delve into its essence and through merge with the Absolute to develop a new adaptive form of behavior that solves the problem. The solution of the problem is accompanied by a state of samadhi, or nirvana, the characteristics of which are pleasant sensations with a touch of calm and tranquility, a sense of unity with the environment, indescribable sensations, a change in space-time relationships, paradoxicality (acceptance of things that seem unusual to ordinary consciousness), a heightened perception of reality and meaning what is happening.
Oriental health systems are built on the basis of Taoism. Chudizi in the III century. BC. defined Tao in this way: "... I meet him and do not lower his face, I follow him - I do not see his back. Here is a thing that arose in chaos, born before Heaven and Earth. It acts everywhere and has no barriers. I do not know it name. Denoting with a hieroglyph, I will call it Tao, arbitrarily giving it a name. I will call the Great. Great - it is in endless movement. According to tradition, there are five paths to perfection: yoga, monk, magician.
Wu-shu - martial art, corresponds to the path of the warrior. There are external and internal schools of wushu.
External schools - attacking force impact, the result of the muscular strength of the arms, legs and body. strike speed and swing length.
Internal schools are smooth, slow movements effect through the art of relaxation and concentration. The art of controlling the "internal energy of the body" is developed with the help of psychophysical training and consists in creating a special psychophysical state in which a person activates and mobilizes the body's hidden capabilities.
The path of the warrior provides for three accelerators (a set of physical exercises, breathing exercises, taming the elements, or natural elements) and three stages of knowledge ("strength", "connection", "harmony" - each stage implies a rejection of the achievements of the previous stage).
Wu-shu - alloy gymnastic complexes and respiratory gymnastics, elements of acupressure, psychophysical training, fine arts, a philosophical system and certain views on life.
In particular, one of the Wu-shu patriarchs was Jiao Yual, who lived in the 9th century. bequeathed: constantly study, use martial arts only for self-defence, respect the mentor, do not offend the weak, do not thoughtlessly demonstrate technique, except when it is necessary to save the lower, do not use knowledge and technique to sort things out, do not drink wine and do not eat meat, teach only worthy, do not allow excessive and perverted sex, beware of competitive spirit.
The main goal of those who followed experimental Taoism was to achieve personal immortality. This is served by external and internal alchemy. External alchemy aims to produce the sacred cinnabar (philosopher's stone), or the elixir of immortality, which can promote immortality, power over people, cure disease, and transmute the elements.
Internal alchemy provides for the development of internal cinnabar - neidan. The workshop is the whole human body. It consists of three boilers (dan-tian), three heaters - storages of initial components and channels through which initial components and intermediate products move. Work in the workshop is provided by the owner's arbitrary actions, which come down to three stages: the transformation of the spirit into qi, the transformation of qi into vitality, the return of vitality to emptiness. According to our ideas. Spirit (Shen) is the information available for use by the body, Qi is the signals that control the body, vitality is a purposeful activity that depends on the available information and control signals.
The return of vitality to emptiness means the process of expanding the information flow with the outside world, i.e. with the Absolute, which increases the available information.
Nei Dan is the equivalent of solving an actual problem or working out what the body lacks! adaptive program. Therefore, up-to-date;
the problem is solved through a cyclical process of increasing the available information, and qigong means managing this process
It can be seen that traditional health systems are united by a common principle: the problems existing in a person, even unconscious, are resolved through strictly defined actions aimed at increasing the available information.
The theoretical premise of holism (translated from English as a whole, holistic) is the achievements of modern natural science, which indicate that living organisms are formally unrepresentable, and there are general rules that allow them to be effectively improved.
I will give the variant of holism used by us.
The defining property of living organisms is their constant self-reproduction - the movement from the past to the future in accordance with the information field or plan, which is created with the participation of the information fields of the surrounding world. To implement this plan, the body needs a certain set of functions. These functions are associated with bodily structures and skills that reflect the past. The loss of the ability to reproduce means a transition to the situation of "no tenant". A person does not die of disease, but becomes ill because "he must die." The situation "not a tenant" is preceded by characteristic experiences (a feeling of tension that is difficult to describe in words, painful experiences and a feeling of hopelessness), which are signs of stress and correspond to the "chronic fatigue syndrome".
Man has at least three spheres of thought:
- 1. Subconsciousness - autonomous control according to previously developed programs (vegetative mind, instincts, habits). It is connected with the past and serves the needs of conservation (components necessary for life and security), works "for itself".
- 2. Superconsciousness - development of new forms of behavior (intuition, cosmic mind). Connected with the future, serves the needs of growth (self-respect and respect for others, self-actualization), works "for others". At the level of superconsciousness, absolute knowledge is formed.
- 3. Consciousness - the formulation of the problem, the control of its solution, the connection between people and generations with the help of speech (reasoning and non-reasoning intellects). It is a control body, serves the social need for affection and friendship, the subconscious or superconscious, depending on the situation. At the level of consciousness, relative knowledge is formed.
Relative knowledge is not applicable to superconsciousness, therefore the processes taking place at its level are incomprehensible to consciousness. Hence the temptation to solve problems by forming arbitrary images of future well-being, which turn out to be a psychological drug. At the same time, a developed superconsciousness is a necessary condition for the human ability to create and maintain the information field of the future. Hence it is obvious that a person with a developed superconsciousness serves as a tool for energy-informational programming of health.
Thus, for the formation of health it is necessary:
- 1. Development of the ability to perceive internal processes and the external environment.
- 2. Transfer of the health program.
- 3. Education of the ability to create their own information field of health.
- 4. Providing conditions for the effective reproduction of the organism in accordance with the new plan.
- 5. Prevention of the formation of the situation "not a tenant" by controlling stress and eliminating it.
The main obstacles on the way to health: loss of ability to perceive reality, information fields of diseases and traces of past shocks.
Health programming is built as follows: the initial stage is an intuitive diagnosis of actual problems with a minimum of preliminary information about the subject. Its results are discussed with the latter, while the presence of the above obstacles is clarified, the meaning of health programming is explained, and an individual health education program is outlined.
The perception of the field of health completely eliminates suffering, there are feelings of calmness, lightness, a surge of energy and peace of mind, which corresponds to the state of samadhi, or nirvana.
Therapeutic education and psychophysical training are the main means of educating the ability to create one's own health information field. For effective reproduction of the body, you need: a rational daily routine, proper nutrition and exercise. Traditional health systems naturally fit into the practice of health education.
Folk sage Porfiry Ivanov called his teaching on the natural healing of a person - "Baby". This teaching is based on 12 recommendations - the rules of health education. These recommendations are in good agreement with traditional health systems and holism and do not bring anything new. At the same time, the terms and concepts used, individual representations are simplified and naive, at odds with traditional and scientific ones. Many followers of P. Ivanov deify him and sin with fanaticism, which is in dissonance with the progressive development of human culture.
It should be emphasized that in all health systems an important place is given to the role of a health educator, which can be a highly developed personality who has gone his own way to health.
Led short review modern and traditional health systems indicates the need for special education in the field of programming and health education. The problem of health is medical and pedagogical, education in this area should be built on the basis of integration. In our opinion, health educators in Russia can be trained on the basis of existing institutes of physical culture.
Bibliography
For the preparation of this work, materials from the site http://lib.sportedu.ru/ were used.
