The anatomical and physiological foundations of the nervous system were considered, based on the knowledge gained, it is possible to delve into the study of the influence of yoga practice on the central and autonomic (vegetative) nervous system.

static exercises.

When performing static yoga exercises (asanas), the functional tension of the muscles is achieved both due to the static-force contraction of the acting muscles, and due to the strong stretching of the opposing muscles, tendons and ligaments. This stretch often reaches its maximum limits and creates significant, sometimes maximum, irritation of proprioreceptors in muscles, tendons and articular ligaments. From the sensitive receptors (proprioreceptors) of these organs, a powerful signal of impulses goes to the central nervous system (CNS), to the cerebral cortex. It is believed that each yoga pose affects a certain reflexogenic zone of the musculoskeletal system, which is the source of nerve impulses to the central nervous system, and through it to the autonomous system, to the internal organs.

When performing yoga asanas, the impulses going to the central nervous system from stretched muscles and tendons differ from significant impulses in isotonic exercises, since during yoga poses this impulse is not accompanied by a significant increase in energy consumption and the formation of a large amount of heat. The energy exchange during the headstand (VO2 -336ml/min) is approximately 1.5 times higher than in the prone position (VO2 -200ml/min). When performing yoga poses, lactic acid, which is formed during intense muscular work, does not accumulate. During the execution of Shavasana (pose of psychophysical relaxation), a decrease in energy exchange by 10.3% is found compared to the main exchange, which indicates complete muscle relaxation. In Padmasana (lotus position), as well as in Shavasana, a decrease in energy exchange is noted, no action potentials on the quadriceps femoris muscle were found on the electromyogram.

In asanas with stretching (twisting) of the body, a change in pressure leads to stretching of the muscles of the intestinal wall, which stimulates the motility of the digestive tract due to reflex contraction of smooth muscles and through the nerve nodes located in the intestinal wall, causes a number of intestinal reflexes that lead to contraction of the intestinal wall in its most remote areas.

It has been established by electrophysiological methods that when performing yoga postures (asanas), the magnitude of the current generated by the human bioenergetic system changes significantly. It is currently believed that, since each organ has a representation in the CNS, the simultaneous state of all organs, tissues and systems is reflected in the CNS in a certain way.

At the time of performing the asana, the state of the organs is reflected in the CNS in the form of a specific mosaic of electrical potentials, characteristic parameters of the brain's own electromagnetic field, and specific nuances of interaction with the electric and magnetic fields of the Earth.

The constant diverse action of weak magnetic and electric fields on the human body, in particular, on blood circulation, the function of the central nervous system, made it very sensitive to changes in these fields in the process of evolution. This sensitivity also increases because the body itself generates electromagnetic and electrostatic fields, modulated mainly by low frequencies. Asana is a certain configuration of the vascular circuit in the Earth's magnetic field. Therefore, in the practice of yoga, since ancient times, much attention has been paid to the influence of external factors when performing exercises and the relationship of the human body with the environment.

A properly selected set of asanas is a consistent change in the configurations of the vascular circuit, the creation of a dynamic sequence of biochemical, biophysical changes in various parts of the body, organs, tissues of the body, in the electrical processes of the brain. When such a complex is performed, the functions of organs and the body as a whole are normalized, and with the constant practice of yoga, the nonspecific resistance of the body to various stressors increases and becomes stable.

Breath in Eastern culture and physiology, it is considered not only from the point of view of metabolism, but also, first of all, as a means of influencing mental activity (the means of influence include singing long mantras while exhaling). Given the variety of influences and interactions, external respiration plays an important regulatory role in the human body and is functionally a link between the physical and mental.

A significant impact on the psycho-emotional state and mental activity through alternating yoga breathing through the right and left nostrils is currently explained by the relationship of breathing through different nostrils with an increase in the activity of various parts of the autonomic nervous system (right - sympathetic, left - parasympathetic) and a hypothesis based on the theory of specializations hemispheres of the cerebral cortex and the projection of afferent impulses from the receptors of the nasal mucosa by passing cold air on inspiration, as well as a reflex effect on the blood circulation areas in the head by cooling the capillaries in the nasal concha.

The experiment found that the mechanical obstruction of the excursion chest on the one hand, it stimulates an increase in nasal breathing from the opposite side. Thus, it can be assumed that the performance of twisted poses can affect the mental activity and mental state of a person (restriction of chest mobility on one side during the performance of a pose - increased nasal breathing on the opposite side - increased activity of the corresponding hemisphere of the brain).

The basic breathing techniques in yoga are exercises with a calm slow deep breath, then holding the breath while inhaling, a much slower calm exhalation and holding the breath while exhaling. When performing a cycle of rhythmic breathing (from 7 (inhale): 0 (breath-hold): 7 (exhale) to 7:7:14 and then 7:0:28), it was found that voluntary slowing of breathing in yoga practice goes in parallel with a decrease in oxygen consumption and an even more significant reduction in CO2 emissions. When under conditions of a significant decrease in oxygen and blood pressure, full slow yoga breathing (5 per 1 / min) maintains better oxygenation of the blood without increasing the minute volume of respiration (than the usual 15 per 1 / min) and reduces the sympathetic activity of the autonomic nervous system. Carbon dioxide, being a product of cellular metabolism, simultaneously determines the course of the main biochemical and physiological processes, is a factor in the regulation of the activity of the cardiovascular, hormonal, digestive and nervous systems.

It is noted that slow rhythmic and deep yoga breathing lowers the heart rate (HR) and arterial pressure(HELL). On the contrary, fast deep yoga breathing (Bhastrika) increases heart rate and blood pressure, fast shallow yoga breathing "Kapalbhati" changes the autonomic status of the autonomic nervous system, increasing sympathetic activity and reducing parasympathetic activity, while psychophysiological factors are of great importance. With the joint implementation of physiologically diverse basic breathing exercises In yoga, an increase in the parasympathetic and a decrease in the sympathetic activity of the autonomic nervous system are recorded.

It is assumed that the cerebral cortex can influence not only the respiratory center, but also act directly on the spinal motor neurons of the respiratory muscles. It can be assumed that the regular performance of a variety of voluntary breathing according to the yoga system, reducing the role of chemoreceptor and mechanoreceptor reflexes of involuntary regulation of breathing, enhances the corticalization of the respiratory function, expands the range of its fine regulation by the higher parts of the central nervous system in various functional states of the human body (incl. extreme and pathological).

Relaxation (relaxation) is an essential component of most yoga practices and the methodological basis of all other Eastern health systems. When performing asanas, it is recommended to direct attention to the maximum possible relaxation of the muscles. After performing a group of asanas, as well as at the end of the lesson, the technique of complete psychophysical relaxation "Shavasana" (dead pose or dead man's pose) is practiced.

The psychogenic factor during the performance of relaxation exercises increases muscle relaxation, has a significant effect on the central nervous system by regulating the level, changes the vegetative and hormonal status during the exercise and in the immediate period of aftereffect. During the performance of Shavasana, oxygen consumption, respiratory rate and respiratory volume decrease, in addition, there is a decrease in heart rate and skin conductivity during yoga relaxation techniques, as well as a decrease in oxygen consumption and sympathetic activity of the autonomic nervous system after exercise.

The brain processes neurochemical information and produces electrical signals, an electroencephalograph determines and records the total voltage changes that occur in the brain. These electrical signals follow in certain rhythms, conditionally divided into four frequency ranges characteristic of the bioelectrical activity of the brain.

Beta waves are the fastest. Their frequency varies, in the classical version, from 14 to 42 Hz (and according to some modern sources, more than 100 Hz).

In a normal waking state, when we observe the world around us with open eyes, or are focused on solving some current problems, these waves, mainly in the range from 14 to 40 Hertz, dominate in our brain. Beta waves are usually associated with wakefulness, wakefulness, concentration, cognition, and, when they are in excess, with anxiety, fear, and panic. A lack of beta waves is associated with depression, poor selective attention, and memory problems.

A number of researchers have found that some people have very high level voltage, including high power brain electrical activity in the fast beta wave range, and very low power relaxation waves in the alpha and theta range. People of this type also often exhibit characteristic behaviors such as smoking, overeating, gambling, drug or alcohol addiction. These are usually successful people, because they are much more sensitive to external stimuli and react to them much faster than others. But for them, ordinary events can seem extremely stressful, forcing them to look for ways to reduce stress and anxiety levels through the use of alcohol and drugs.

Alpha waves occur when we close our eyes and begin to passively relax without thinking about anything. At the same time, bioelectrical oscillations in the brain slow down, and “bursts” of alpha waves appear, i.e. fluctuations in the range from 8 to 13 Hertz.

If we continue to relax without focusing our thoughts, alpha waves will begin to dominate the entire brain, and we will fall into a state of pleasant peace, also called the “alpha state”.

Research has shown that alpha brain stimulation is ideal for absorbing new information, data, facts, any material that needs to be always ready in your memory.

On the electroencephalogram (EEG) of a healthy, not under the influence of stress person, there are always a lot of alpha waves. Lack of them can be a sign of stress, inability to adequate rest and effective learning, as well as evidence of brain disorders or illness. It is in the alpha state that the human brain produces more beta-endorphins and enkephalins - its own "drugs" responsible for joy, relaxation and pain reduction. Also, alpha waves are a kind of bridge - they provide a connection between consciousness and the subconscious. Numerous studies using the EEG method have established that people who experienced events in childhood associated with severe mental trauma have suppressed alpha brain activity. A similar picture of the electrical activity of the brain can be observed in people suffering from post-traumatic syndrome resulting from military operations or environmental disasters. The addiction of some people to alcohol and drugs is explained by the fact that these people are not able to generate a sufficient number of alpha waves in the normal state, while in the state of narcotic or alcohol intoxication, the power of the electrical activity of the brain, in the alpha range, increases sharply in them.

Theta waves occur when a calm, peaceful wakefulness turns into sleepiness. The oscillations in the brain become slower and more rhythmic, ranging from 4 to 8 Hertz.

This state is also called "twilight", because in it a person is between sleep and wakefulness. It is often accompanied by visions of unexpected, dream-like images, accompanied by vivid memories, especially childhood ones. The theta state allows access to the contents of the unconscious part of the mind, free associations, unexpected insights, creative ideas.

On the other hand, the theta range (4-7 oscillations per second) is ideal for non-critical acceptance of external attitudes, since its rhythms reduce the action of the corresponding protective mental mechanisms and allow transforming information to penetrate deep into the subconscious. That is, in order for messages designed to change your behavior or attitude to others to penetrate the subconscious without being subjected to the critical evaluation inherent in the waking state, it is best to impose them on the rhythms of the theta range.

Delta waves begin to dominate when we fall asleep. They are even slower than theta waves because they have a frequency of less than 4 oscillations per second.

Most of us, when delta waves dominate the brain, are either in a sleepy state or in some other unconscious state. However, there is growing evidence that some people can be in a delta state without losing awareness. As a rule, this is associated with deep trance or "non-physical" states. It is noteworthy that it is in this state that our brain secretes largest quantities growth hormone, and in the body the processes of self-healing and self-healing are most intensive.

Recent studies have established that as soon as a person shows a real interest in something, the power of the bioelectrical activity of the brain in the delta range increases significantly (along with beta activity).

Modern methods of computer analysis of the electrical activity of the brain have made it possible to establish that, in the waking state, the brain contains frequencies of absolutely all ranges, and the more efficient the work of the brain, the greater the coherence (synchronism) of oscillations is observed in all ranges in the symmetrical zones of both hemispheres of the brain.

Relaxation exercises, having independent significance at the initial physical stage of the yoga system (hatha yoga), are the basis for subsequent meditation, which, according to numerous studies, has significant features in terms of physiological, neurophysiological and biochemical parameters. According to the EEG analysis, in a healthy person in a state of relaxation, the alpha rhythm dominates with elements of the beta rhythm. During meditation, a beta-rhythm increasing in time is noted, which from the central region (Roland's furrow - Sulcus Rolandi) spreads throughout the cortex.

When "Samadhi" ("Enlightenment") is reached, the amplitude of the beta rhythm (30-45 Hz) reaches an unusually high value of 30-50 microvolts. During meditation and its highest form "Samadhi", the second variant of EEG activity is also noted - an increase in the amplitude of the alpha rhythm on the anterior part of the skull, with a slight decrease in its frequency.

Thus, the state of meditation differs from the state of light sleep, in which theta activity is observed, as well as from states of deep sleep, loss of consciousness, and various pathological processes in the cerebral cortex, in which the delta rhythm is noted. During meditations not based on the classical techniques of the yoga system, an intermittent or predominant theta rhythm may be recorded.

Regularly practicing meditation significantly improves respiratory performance (including the time of holding the breath). During meditation, there is also a significant decrease in the frequency rate to 6-7 1 / min for beginners and 1-2 1 / min for experienced yogis.

Decreased breathing during relaxation exercises and meditation contributes to the stabilization of EEG rhythms. On the contrary, increased hyperventilation of the lungs, causing a shift in blood pH to the alkaline side, sharply disrupts EEG rhythms. Decreased breathing during meditation is not accompanied by hypoxia, since delta and theta waves appear and dominate on the EEG during oxygen starvation.

The complex use of breathing exercises and meditation leads to an increase in hemoglobin levels, a decrease in blood pH, and moderate inhibition of diencephalic structures is noted on the EEG. Also, a decrease in cholesterol in the blood serum is recorded, both with short and long periods of meditation (techniques classical yoga).

Wellness aspects. Yoga exercises are distinguished by purposefulness and high selectivity of their physiological influence on the internal organs and regulatory systems of the body. This leads to great opportunities for their use for recreational purposes.

Yoga asanas represent a system of alternating a certain tension and relaxation of the muscles (the degree of relaxation is extremely high), maximum compression and subsequent stretching and relaxation of the internal organs.

As a result, yoga exercises have a special massaging effect on muscle groups and structures of internal organs, as well as endocrine glands, which is absent with superficial manual manipulations in therapeutic and health-improving classical massage. The receptors of pressure, touch and thermoreceptors during the performance of asanas are also very strongly irritated.

At the level of segments of the spinal cord, visceral and cutaneous afferent pathways are convergently switched in the posterior horn, which leads to general sensory effects within the Zakharyin-Ged zones through visceromotor and cutaneous-visceral reflexes. These reflexes can be used in the same way as a physiotherapeutic massage of the reflexogenic zones, as well as physical yoga exercises. Reactive hyperemia that occurs after performing some asanas with pressure on certain parts of the body, through segmental skin-visceral reflexes, leads to an increase in blood supply and stimulation of the smooth muscles of the corresponding internal organs.

In addition, when performing certain yoga poses with significant short-term static stress of certain muscle groups(Pavlin's posture, etc.) in the central nervous system, a negative induction and inhibition of a number of autonomic functions occur. After the cessation of the static effort, inhibited physiological processes are carried out at a higher level (the Lindgard phenomenon). In particular, gastric acidity and gastric evacuation are normalized, the number of leukocytes increases, and blood clotting increases sharply.

At the same time, studies have shown that regular yoga exercises (with slight static muscle tension) help to reduce blood clotting. At the same time, fibrinolytic activity significantly increases with a simultaneous decrease in the level of fibrinogen, the duration of the period of partial thromboplastin activity and the period of platelet aggregation increases, the level of platelets in the blood and plasma increases, and the level of hemoglobin and hematocrit also increases. In this regard, there is a positive role of yoga in the prevention of cardiovascular and thrombotic diseases.

The use of yoga system exercises promotes regression in coronary lesions and improves myocardial function, counteracts the development of stress reactions, reduces blood cholesterol (by 23%) and restores the function of the vascular endothelium in individuals with pathological changes in the coronary arteries, thereby providing endothelial-dependent vasodilation. According to the Harvard step test, after 2 months of yoga exercises, a more favorable reaction of the cardiovascular system to standard physical activity is recorded. There is a positive effect of yoga exercises in hypertensive conditions.

Hypotensive action static loads due to their positive effect on the vegetative centers, followed by a depressor reaction (1 hour after exercise, blood pressure drops by more than 20 mm Hg). Yoga relaxation exercises and meditation have also been found to significantly reduce blood pressure. Performing relaxation exercises, together with physical ones, significantly lowers blood pressure.

Along with hypertension, there is a high efficiency of the complex use of yoga exercises (inverted postures, breathing and relaxation) in bronchial asthma. Regularly engaged in significant shifts towards the norm of the peak values ​​of the air flow velocity during expiration. The healing effect of inverted yoga poses for varicose veins of the legs is due not only to the mechanical facilitation of the outflow of blood, but, first of all, to the improvement in vascular tone, caused by a reflex change in the tone of the veins during lifting and subsequent lowering lower extremities.

Change in body position when performing yoga postures has wide range effects on the physiological characteristics of the organism. The horizontal position leads to a change in the composition of the blood (the content of seroproteins decreases), and also contributes to increased urination (even in the case of a reduced amount of water in the body by limiting drinking and vasopressin injections).

Passive tilts of the body head down revealed changes in ventilation and gas exchange in the lungs, blood gas composition, elasticity of the lungs and chest, as well as changes in the function of the hormonal system, digestive organs, hemodynamics, thermoregulation, and the process of sweating. When performing inverted postures, a restructuring of the total lung capacity (TLC) structure was registered as a mechanism for adapting the respiratory function to muscle activity, which affected the efficiency of alveolar ventilation.

At the same time, the same volume of lung ventilation could (depending on the mechanism of locomotion - the characteristics of the asana) be used with a greater or lesser degree of efficiency for the process of blood oxygenation. Thus, by changing the external structure of the body position, it is possible to purposefully influence various autonomic functions. The physiological essence and practical healing value of yoga poses lies in the fact that they use the principle of specificity of the vegetative effect of various poses, depending on their external structure.

The ability to voluntarily control body temperature under the influence of yoga classes is of great practical importance in various pathological conditions. A short-term significant increase in body temperature prevents the reproduction of many infectious pathogens (cocci, spirochetes, viruses) and positively affects a number of body functions (the intensity of phagocytosis increases, the production of antibodies is stimulated, the production of interferons, etc.) increases.

An arbitrary increase in the temperature of the whole body by experienced yogis is not accompanied by intoxication and damage to vital organs. Studies have found that followers of the Tam-po (heat) yoga direction can increase the temperature of the fingers and toes by 8.3ºС. Such temperature changes are associated with changes in the activity of the sympathetic nervous system and reflex mechanisms that determine the state of metabolism and the intensity of peripheral circulation.

Promising are the developments on the use of means and methods of the yoga system to improve the functional state and change the lifestyle of people (including children) with HIV / AIDS (anti-carcinogenic nutrition, improvement of external and cellular respiration, improvement of blood parameters, control of cardiovascular, endocrine , allergic and stress reactions). The role of yoga in counteracting physical and mental stress, depression and various neuropsychiatric disorders has been noted by many authors. The relationship between the psycho-emotional state and the functional state of the immune system was revealed. Immune suppression during stress is primarily associated with a violation of the T-cell link of the system, presumably due to the low resistance of T-lymphocytes to glucocorticoid hormones.

Practitioners of meditation showed a significant increase in the relative number of T-helpers and a decrease in T-suppressors, an increase in the average ratio of helpers to suppressors. The relative number of T-lymphocytes and T-active lymphocytes also increased. The anti-stress effect of yoga exercises is partly based on a decrease in the blood serum of the “stress hormones” of the adrenal cortex (for those practicing meditation, cortisol by 25%). There are indications that mental stress increases oxidative stress, which contributes to the aging process and various chronic degenerative diseases.

After an outpatient course of physical (asanas), breathing and relaxation yoga exercises, a statistically significant decrease in the blood serum concentration of one of the indicators of oxidative stress - TBARS (thiobarbituric acid reactive substances) was noted. Improving the antioxidant status helps in preventing many pathological processes that are caused by the weakening of the body's antioxidant system.

In individuals with reduced resistance to hypoxia, a decrease in the fund of the endogenous antioxidant SOD (superoxide dismutase), a key enzyme in the antioxidant defense of erythrocytes, is observed. With the systematic implementation of yoga breathing exercises, a significant decrease in the number of free radicals, an increase in SOD, and an improvement in the body's antioxidant system are noted. It was also found that with the complex use of physical, breathing and relaxation yoga exercises in schoolchildren and students, memory test indicators increase (by 43%).

Illustrated presentation on the nervous system - download

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complex exercise physiology yoga

According to the teachings of yogis, our body lives at the expense of “positive” and “negative” currents, and when they are in full balance, then we can talk about excellent health (we are talking, apparently, about the balance of the processes of assimilation and dissimilation in metabolism). In the language of ancient symbolism, the “positive” current was denoted by the word “ha” (Sun), and the “negative” current was denoted by the word “tha” (Moon). By merging these two words, the word “hatha” was obtained, the meaning of which symbolizes the unity of opposites. According to V. Evtimov (1986), with the help of long-term and targeted yoga exercises, they achieve the ability to regulate vegetative functions. Each exercise of hatha yoga is characterized by a certain positive effect on various organs and systems of a person. The high vitality and dexterity of the body achieved at the same time, with regular exercises according to the yoga system, can be maintained until the end of life.

The largest specialist in the field of physiology of sports, Doctor of Biological Sciences V. S. Farfel states: “... my acquaintance with gymnastic exercises allows us to assert that asanas - static exercises of yogis - are a good tool for developing joint flexibility and a sense of balance with a small expenditure of physical energy” . In hatha yoga, as in any system of physical culture, it is emphasized that the development and improvement of the main thing begins with caring for the body - the spirit (“a trained body contributes to the training of the mind”).

It is well known that many functions of our body are regulated by consciousness. We walk, run, stop, sit down, take a spoon, chew solid food, swallow liquid food, open and close our eyes, etc. - all these actions can be started and interrupted by own will. But can we speed up or slow down the beating of the heart with a single effort of will? Are they able to affect the functioning of the stomach and intestinal motility? Can we control the functioning of the endocrine glands? According to MS Tartakovsky (1986), these questions should be answered positively. A little special training - and you can speed up or slow down the heart rate. Let's remember the sour taste of a lemon, the surface of the cut moist from the juice - and saliva runs in the mouth. It is not very difficult to cause an involuntary reaction in another person, for example, to make him blush, that is, to provoke a sharp expansion of the smallest blood vessels. With unreasonable or inadequate fears or insomnia, when the right, “emotional” hemisphere of the brain is excited, sometimes it is enough to analyze your emotions judiciously, that is, “connect” the left “logical” hemisphere to calm down. An irritable person can be advised at the moment of an emotional outburst to hold his breath a little, and on exhalation. An excess of carbon dioxide focuses the work of the brain on the respiratory center and the flash of anger goes out.

Minor expenditure of energy sharply distinguishes hatha yoga from European athletics. Relaxation is given more attention than muscle tension. It is no coincidence that some studies half-jokingly note that “yoga is gymnastics for lazy people.” However, the yogis themselves take credit for this. “...Muscular development is by no means identical to health... All movements are performed slowly and smoothly... The main goal is to increase blood circulation and oxygen supply. This is achieved through movements of the spine and various joints, with deep breathing, but without intense muscle work” (Kosambi D., 1968). Another opinion was expressed by E. A. Krapivina (1991), who believes that European physical culture, rooted in classical Hellas, is much more natural and closer to nature than yoga. Exercises for the flexibility of the body and the strength of individual muscles (and these are the main asanas) are widely practiced in European athletics when selecting beginners in sports sections.

It has long been noticed that some rather uncomfortable positions of the body stimulate the internal forces of the body, cause response resistance. The fact is that with such postures, “clamps” occur in the body, breathing is spiraling, the largest blood vessels are partially blocked, and in some cases the lymph flow. These “vital juices” have to overcome significant obstacles in their path, and the vessels are, as it were, exercising. The miniature muscles that regulate them, while doing additional active work, require more oxygen and nutrients. A kind of exercise without movement, something like that isometric gymnastics. Separate parts of the body work at the same time in extreme conditions. Blood pressure in certain places rises due to “constrictions”. It tends to spread through adjacent small vessels, capillaries. Not only the main lymphatic channels are more actively involved in the work, but also the interstitial, intercellular spaces. Hence the feeling of warmth in these areas.

Cramped conditions are also conducive to training respiratory system. To maintain life, our body continuously consumes energy, which it receives from the breakdown of complex high-molecular organic compounds into compounds with a simpler structure and lower molecular weight. Various organic compounds that enter into chemical interaction with atmospheric oxygen burn down to simpler products and release the energy necessary to maintain the vital functions of the body. The end products of this combustion, the largest proportion of which is carbon dioxide, are continuously released into the environment. Thus, throughout life, the body, constantly in contact with the environment, constantly absorbs oxygen and releases carbon dioxide. The respiratory process consists of three stages: external (pulmonary) respiration, transportation of oxygen from the lungs to the tissues through oxygen, and internal (tissue) respiration. At external breathing there is an exchange of gases between the blood in the pulmonary capillaries and atmospheric air (in the alveoli). Gas transport - the transfer through the blood of oxygen from the lungs to tissues and carbon dioxide from tissues to the lungs and internal respiration, which includes all oxidative processes. During normal breathing, the diaphragm shifts by approximately 1 cm. When breathing according to the yogi system, this shift reaches 7-13 cm. Comparison of normal breathing with yogi breathing exercises shows that:

• 1. If ordinary breathing is carried out automatically and is regulated by the respiratory center in the medulla oblongata, then the breathing of yogis is controlled by consciousness.
• 2. During the normal breathing of yogis, there is a certain duration of inhalation and exhalation and their strict rhythmic sequence.
• 3. Full breath yoga is a combination of three types of breathing: diaphragmatic, thoracic and clavicular.
• 4. During the breathing exercises, the consciousness is concentrated exclusively on the breath itself.

For proper breathing according to the yoga system, good patency of the nasal cavity and the absence of pathological changes in its mucosa are essential. The goal of yogis is to exert an indirect effect on tissue respiration with the help of rhythmic breathing in order to maximize the bioenergetic efficiency of metabolism. A direct consequence of this is a slowing of breathing as a result of more economical and selective oxygen consumption.

In general, in the physiological aspect, hatha yoga gives the following results:

• - develops muscles and increases mobility;
• - massages the internal organs, which ensures their good work;
• - eliminates physical tension and mental stress, which automatically leads to muscle relaxation and stress relief and thus provides the first step to relieve mental tension, since physical relaxation cannot be achieved if a person is in a state of mental stress.

The physiology of yoga studies the influence of hatha yoga techniques on the physiological components of a person.

Every day there is an increasing interest in the study of hatha yoga in the world. The Hatha Yoga system is based on a variety of techniques for working with the body - asana (body position, shape, position) and pranayama (breathing practices and breath holding), the main purpose of which is a specific effect on the human body. One of the goals of the hatha yoga system is perfect health and an increase in the life expectancy of a person, through a complex effect on the organs and systems of the body.

The physiology of yoga explore questions of a similar type:

• The effect of yoga techniques on the ANS
• The influence of yoga techniques on CCC
• Physiology of Meditation Practices
• Traditional methods of psychophysical self-improvement and others

More detailed information and some studies on the physiology of yoga you can see in the corresponding section.

It is most correct to consider the influence of hatha yoga methods on 3 planes. As an example, one of the greatest teachers of our time, Swami Satyanda Saraswati, said: “Yoga asana acts on 3 human planes: physical, psychological and spiritual”

Effect on physiology:

Muscles and joints, nervous and endocrine, respiratory and excretory systems, and the circulatory system are coordinated in such a way as to support and facilitate the functioning of each other. Asanas increase the adaptive functions of the body, make the body strong and flexible. They support the body in optimal condition, contribute to the recovery of diseased organs and rejuvenation of the body as a whole.

For the psyche:

Asanas make the mind strong, able to overcome pain and misfortune. They develop determination, focus and confidence. With regular practice of asanas, balance becomes a normal state of mind. You can meet all the problems of the world, all the anxieties and sorrows with absolute calmness. The mind calms down, the colors of life become brighter, and difficulties turn into a means to achieve perfect mental health. The practice of asanas awakens dormant energies that cause others to feel trust and longing for the person who radiates them. There is an expansion of consciousness, a person is able to see himself and the world around him.

Yoga - asana and spirituality:

Asanas are the third stage of the eight-step path of Raja Yoga, and in this aspect, asanas prepare the body and mind for higher yoga practices, namely: pratyahara - distraction of the senses from objects, dharana - concentration, dhyana - meditation and samadhi - achieving cosmic consciousness. Classic texts on hatha yoga: "Hatha Yoga Pradipika" and "Gheranda Samhita". And although asanas alone cannot give spiritual enlightenment, they are nevertheless an important part of the spiritual path. Some people think that asanas are just physical exercise that have nothing to do with spiritual development. This is a completely wrong point of view. For those who seek to awaken and develop their psychic abilities, asanas are an almost inevitable necessity!

That is, in the physiological aspect, we are talking about the consideration of yoga methods on the human body and the development of conscious control and regulation of motor, sensory, vegetative and other physiological activities, that is, a conscious impact on somatic and mental functions.

The human body has about 200 segments of striated muscles, each of which is surrounded by a fascia that passes into a tendon and attaches to the bone. In addition, in the places where the bones are articulated - the joints, there are ligaments that form articular bags.

Each such segment has receptors through which the central nervous system receives relevant information about the strength and nature of irritation (excitation). The immediate localization of this irritation is the cerebral cortex.

Thus, by stimulating certain muscle groups, using static and dynamic modes of operation, as well as stretching and relaxing muscles, with the help of motor actions and postures, an indirect effect on the central nervous system becomes possible.

Stimulation of certain areas of the cerebral cortex (cortico-visceral interaction) affects the thought process and the feelings and emotions associated with it. Mental activity, in turn, affects both the skeletal and smooth muscle musculature internal organs.

In addition, certain body positions affect the endocrine system, which is also manifested in the corresponding reactions of the body. The use of various means and methods of working with the musculoskeletal system makes it possible to achieve the necessary functional reactions and states of the human body to perform or solve their respective tasks.

In the language of physiology, there is an impact on the functional state of the central nervous system, that is, on the mental and physiological functions of the body. Using this knowledge and capabilities, a person can correct various dysfunctions of his body.

Such a process of self-knowledge makes it possible to bring a human being to a new stage of evolutionarily significant changes and, as a result, a higher level of personality realization. However, the practical achievement of these changes, such as the correction of the spine or getting rid of chronic stress, requires special knowledge and should be implemented gradually. At first, it is necessary to practice under the supervision of a qualified specialist who will be able to monitor the correct implementation and adapt personal practice complexes to a change in the state of the body.

It is traditionally believed that hatha yoga asanas can be practiced at any age, up to old age. The followers of the system were able purely empirically, by summarizing centuries of experience, to discover the main general biological pattern: a properly selected and dosed functional load, with regular systematic repetition in the form of exercises, forms and improves the body, its tissues, organs and systems.

Hatha yoga classes contribute to the acquisition of the skill of deep relaxation, which also has a beneficial effect on the emotional sphere, eventually forming stress resistance. Psychoemotional stability training gives a person the opportunity to even consciously reduce pain.

Physiological aspects of Yoga. Ebert D.

Per. with him. - St. Petersburg, 1999. - 160 p.

The book provides an introduction to yoga itself, but focuses on the physiological processes that underlie the exercises of yoga practice.

This concerns the physiological mechanisms of maintaining posture and muscle tone, energy shifts, cardiovascular, respiratory and endocrine systems, metabolic processes. Considerable attention is also paid to the activity of various parts of the nervous system.

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CONTENT
PREFACE TO THE GERMAN EDITION
1. INTRODUCTION
1.1. Definition of Yoga
1.2. The construction of classical yoga
1.3. traditional performance about the human body
1.4. Yoga and physiology
2. YAMA and NIYAMA
2.1. Yama and Niyama Precepts
2.2. Yoga Cleansing Treatments
2.3. Yoga Diet
3. ASANA (POSE)
3.1. Definition and classification of asanas.
3.2. Mechanically conditioned effects of asanas on internal organs
3.3 Effects on blood circulation
3.4. Functional and energy aspects of asanas
3.5. Biomechanical aspects of asanas
3.6. Somatosensory effects of asanas
3.7. Sensorimotor aspects of asanas
4. Pranayama
4.1 Prana theories
4.2 Pranayama techniques
4.3. Breathing forms and pranayama parameters
4.4. Energy exchange in pranayama
4.5. Effects of pranayama in circulation
4.6. The role of respiration in the human body
5. MEDITATION
5.1. The concept of meditation
5.2. Meditation Techniques
5.3. Physiological effects meditation
5.4. The Psychophysiological Significance of Meditation
6. YOGA AND ADAPTATION PROCESSES
6.1 Meaning regular classes yoga
6.2 Sensorimotor system
6.3. Vegetative system
6.4. Mental adaptations
6.5. Learning special abilities
6.6. yoga therapy
6.7. Contraindications
7. CONCLUSION
8. GLOSSARY
Bibliography