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Йога: Пълно ръководство
Това е класическо ръководство по йога, ясно, изчерпателно и великолепно илюстровано. Тук ще откриете лесни за изпълнение указания и достоверна информация за всички аспекти на това древно учение. Лесни за изпълнение указания и достоверна информация за всички аспекти на това древно учение. Извор на вдъхновение както за начинаещи, така и за специалисти.
Йога не е теория, а начин на живот. Тази книга ще ви помогне още в самото начало, за да ви съпътства и вдъхновява във всяка крачка напред.
Йога не е теория, а начин на живот. Тази книга ще ви помогне още в самото начало, за да ви съпътства и вдъхновява във всяка крачка напред.
192 pages, Paperback
First published March 2, 2000
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April 9, 2016
The New Book Of Yoga contains all the main teachings of the Sivananda school of yoga, based on its Five Principles of Yoga (Proper Relaxation, Exercise, Breathing, Diet, Positive Thinking and Meditation). It includes the following chapters: Introduction to Yoga, Relaxation, The Basic Session, Breathing, Diet, Meditation, Asanas and Variations, The Cycle of Life, and Yoga and Health. Each chapter contains background/history, quotes, instruction, explanations, descriptions, cautions, and colourful photos and drawings of its topic, where applicable. This book is extremely useful for a teacher trained in Sivananda yoga, like myself: it is basically a teacher’s manual. A beginner student can use it as a visual self-study guide and home practice tool. This book is a comprehensive guide to Sivananda Hatha Yoga.
Chapter 1, Introduction to Yoga, begins with, “Anyone can practice yoga.” (p. 10) It explains what yoga is, what it does, how it’s useful and beneficial physically, mentally and spiritually. The history of yoga is briefly given as well as its goals and purpose. This chapter gives a solid background of the philosophy of Hatha Yoga. Topics are outlined by the following sections: Yoga in your Life, The Physiology of Yoga, The History of Yoga, The Meaning of Yoga, The Creation of Maya, Karma and Reincarnation, The Paths of Yoga (Karma, Bhakti, Jnana and Raja Yogas), The Eight Limbs of Raja Yoga (Yama, Niyama, Asanas, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi), Yoga in the Modern World, and The Five Principles (Proper Relaxation, Exercise, Breathing, Diet, Positive Thinking and Meditation).
Chapter 2, Relaxation, begins with, “Living with mind and body relaxed is our natural state, our birthright - it is only the pace of our lives that has made us forget.” (p. 23) It then elaborates by talking about the benefits of relaxation, the harms of tension, the mind-body connection, overview of the 3-part relaxation technique (physical, mental, spiritual), and what to expect from the proceeding sections and practice. The next section, The Corpse Pose, talks about what the pose is, and how to do it with Abdominal Breathing on your back and front during Initial and Final Relaxations as well as between poses. The last section, Final Relaxation, tells you how to relax in 3 stages: physically, with a sequence of physically tensing and relaxing each part of the body in turn; mentally, while the body is still, practicing Autosuggestion (mentally visualizing each part of the body as relaxing) with conscious abdominal breathing, then sinking “…deep into the quiet pool f the mind” (p. 26). Once the mind and body are still, spiritual relaxation comes.
Chapter 3, The Basic Session, “…provides you with the basic set of yoga asanas or postures which form the foundation of your daily practice.” (p. 29) It explains how to practice asanas properly in order to control the body, emotions, and free the spirit. The benefits (physical, mental, spiritual) are discussed as well as the 3 stages of an asana (coming into it, holding, coming out of it) and how each is done properly. Pranayama is introduced as the importance of correct breathing and flow of Prana, the vital energy, and its purposes are explained. Beginners are directed to “…follow the basic course on pages 64-65 for the first few weeks.” (p. 29) and talks about the need for patience in progress, regular practice, positivity, visualization, never forcing the body, and attending classes. The first section, The Sequence of Asanas, includes “a comprehensive series of warm-ups and asanas, based on a strong scientific foundation.” (p. 30) It talks about what the Sequence does for the body and its benefits. “Once you are past the beginning stages you can incorporate new Asanas from the Asanas and Variations into the sequence”. (p. 30) The Sequence of Asanas is as follows: Initial relaxation in Savasana, Pranayama in Easy Pose (simple cross legged pose), Neck and Shoulder Exercises, Eye Exercises, Sun Salutations (12), Leg Raises, Headstand, Shoulderstand, Plough, Bridge, Fish, Forward Bend, Cobra, Bow, Half Spinal Twist, Crow, Hands to Feet Pose, Triangle, Final Relaxation in Corpse Pose. Practical Matters are also discussed. Every two pages thereafter contain a background/history of each asana, as well as quotes, instruction, explanations, descriptions, beginner modifications, what to do before and after each pose, cautions and colourful photos and drawings. There is a Basic Practice Chart section at the end which shows a Basic Course in 4 phases, 5 days each. It also shows the duration of each pose and what poses you should do in a shortened half-hour class, as well as the typical 1.5-hour class.
Chapter 4, Breathing, begins with, “Breath is Life.” (p. 67) There is an explanation of how important proper breathing is and how we need to pay more attention to our breath. Two main functions of proper breathing are explained and how they lead to the control of the mind. Pranayama is introduced, as well as 3 basic types of breathing (clavicular, intercostal and abdominal), and say that a full yogic-breath consists of putting those 3 breathing types together in one deep breath. Improper breathing and its consequences, and proper breathing and its benefits are talked about as well as 3 parts of a breath (inhalation, retention, exhalation) and how each part is equally important. Nasal breathing is explained as important and the benefits are listed, mainly the intake of Prana (vital life force energy) and how it effects a practitioner. Control of the Prana, and thereby the mind, is discussed and how important it is, as they are interdependent. Pranayama prepares oneself “…for the practice of concentration and meditation.” (p. 67) The next section, Prana and the Subtle Body, contains subsections on Kundalini and the Nadis, and The Seven Chakras (Muladhara, Swadhisthana, Manipura, Anahata, Vishuddha, Anja, Sahasrara). The next section, Basic Breathing, contains the subsections Kaphalabhati, Anuloma Viomla (with Vishnu Mudra), Brahmari, Sitkari and Sithali. The last section, Advanced Breathing, has the following subsections: The Three Bandhas (Jalandhara, Uddiyana, Moola), Ujjayi, Surya Bheda, Bhastrika, and Samanu.
Chapter 5, Diet, begins with, “We are what we eat.” (p. 77) It talks about what the Yogic Diet (vegetarian). The next section, The Three Gunas (Tamas, Sattva, Rajas), are explained in relation to food and contain sub sections on Sattvic Food, Rajasic Food and Tamasic Food. The next section, Natural Foods, talks about how they are beneficial to us and contains the sub sections The Protein Question and Fat and Fibre. The next sections are Changing your Diet and Fasting.
Chapter 6, Meditation, presents its reasons, nature of the mind, benefits and goals. The first sub section, Mastery of the Mind, contains the following sections: Witnessing the Play of Thoughts, Meditation in Daily Life, and Types of Meditation. The next section, The Principles of Meditation, lists The Twelve Principles. The next section is called Starting to Meditate and talks about Yoni Mudra, which is “…an exercise in pratyahara or withdrawal of the senses.” (p. 92) and Category Concentration. The next sections are called Traktak and Mantras. Forms of japa, Saguna Mantras and Nirguna Mantras are described.
Chapter 7, Asanas and Variations, shows many variations to the Basic Poses. At the end is The Cycles of Asanas, which is a chart that “…provides an overview of all the asanas in the book which you should refer to when planning what to practice in your one set of asanas…”. (p. 152) There are two pages on Kriyas (purification exercises). Neti and its two forms (Sutra, Jala) are explained as well as Vastra Dhauti, Nauli and Basti.
Chapter 8, The Cycle of Life, discusses how yoga can be beneficial for Maternity, Childhood and The Later Years. There is a Practice Schedule for Maternity with modified versions of the Basic Asanas, as well as Special Asanas for Pregnancy. The section on Childhood gives suggestions on what poses to teach and how to make a class fun for kids. The Later Years show some Warm-up Exercises and Modified Asanas.
Chapter 9, Yoga and Health, is about the anatomy and physiology of yoga. The Body’s Frame is discussed as well as Muscles, The Skeleton, Intervertebral discs, and Spinal Movements in certain poses. The Nutrient Cycles are explained in Digestion, Respiration, and Circulation. The last section, The Vital Balance, talks about Glands and Nerves in relation to yoga.
The back of the book contains a useful Glossary.
References
Lidell, L., Narayani & Rabinovitch, G. (2000). The new book of yoga (rev. ed.). London: Ebury Press.
Chapter 1, Introduction to Yoga, begins with, “Anyone can practice yoga.” (p. 10) It explains what yoga is, what it does, how it’s useful and beneficial physically, mentally and spiritually. The history of yoga is briefly given as well as its goals and purpose. This chapter gives a solid background of the philosophy of Hatha Yoga. Topics are outlined by the following sections: Yoga in your Life, The Physiology of Yoga, The History of Yoga, The Meaning of Yoga, The Creation of Maya, Karma and Reincarnation, The Paths of Yoga (Karma, Bhakti, Jnana and Raja Yogas), The Eight Limbs of Raja Yoga (Yama, Niyama, Asanas, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi), Yoga in the Modern World, and The Five Principles (Proper Relaxation, Exercise, Breathing, Diet, Positive Thinking and Meditation).
Chapter 2, Relaxation, begins with, “Living with mind and body relaxed is our natural state, our birthright - it is only the pace of our lives that has made us forget.” (p. 23) It then elaborates by talking about the benefits of relaxation, the harms of tension, the mind-body connection, overview of the 3-part relaxation technique (physical, mental, spiritual), and what to expect from the proceeding sections and practice. The next section, The Corpse Pose, talks about what the pose is, and how to do it with Abdominal Breathing on your back and front during Initial and Final Relaxations as well as between poses. The last section, Final Relaxation, tells you how to relax in 3 stages: physically, with a sequence of physically tensing and relaxing each part of the body in turn; mentally, while the body is still, practicing Autosuggestion (mentally visualizing each part of the body as relaxing) with conscious abdominal breathing, then sinking “…deep into the quiet pool f the mind” (p. 26). Once the mind and body are still, spiritual relaxation comes.
Chapter 3, The Basic Session, “…provides you with the basic set of yoga asanas or postures which form the foundation of your daily practice.” (p. 29) It explains how to practice asanas properly in order to control the body, emotions, and free the spirit. The benefits (physical, mental, spiritual) are discussed as well as the 3 stages of an asana (coming into it, holding, coming out of it) and how each is done properly. Pranayama is introduced as the importance of correct breathing and flow of Prana, the vital energy, and its purposes are explained. Beginners are directed to “…follow the basic course on pages 64-65 for the first few weeks.” (p. 29) and talks about the need for patience in progress, regular practice, positivity, visualization, never forcing the body, and attending classes. The first section, The Sequence of Asanas, includes “a comprehensive series of warm-ups and asanas, based on a strong scientific foundation.” (p. 30) It talks about what the Sequence does for the body and its benefits. “Once you are past the beginning stages you can incorporate new Asanas from the Asanas and Variations into the sequence”. (p. 30) The Sequence of Asanas is as follows: Initial relaxation in Savasana, Pranayama in Easy Pose (simple cross legged pose), Neck and Shoulder Exercises, Eye Exercises, Sun Salutations (12), Leg Raises, Headstand, Shoulderstand, Plough, Bridge, Fish, Forward Bend, Cobra, Bow, Half Spinal Twist, Crow, Hands to Feet Pose, Triangle, Final Relaxation in Corpse Pose. Practical Matters are also discussed. Every two pages thereafter contain a background/history of each asana, as well as quotes, instruction, explanations, descriptions, beginner modifications, what to do before and after each pose, cautions and colourful photos and drawings. There is a Basic Practice Chart section at the end which shows a Basic Course in 4 phases, 5 days each. It also shows the duration of each pose and what poses you should do in a shortened half-hour class, as well as the typical 1.5-hour class.
Chapter 4, Breathing, begins with, “Breath is Life.” (p. 67) There is an explanation of how important proper breathing is and how we need to pay more attention to our breath. Two main functions of proper breathing are explained and how they lead to the control of the mind. Pranayama is introduced, as well as 3 basic types of breathing (clavicular, intercostal and abdominal), and say that a full yogic-breath consists of putting those 3 breathing types together in one deep breath. Improper breathing and its consequences, and proper breathing and its benefits are talked about as well as 3 parts of a breath (inhalation, retention, exhalation) and how each part is equally important. Nasal breathing is explained as important and the benefits are listed, mainly the intake of Prana (vital life force energy) and how it effects a practitioner. Control of the Prana, and thereby the mind, is discussed and how important it is, as they are interdependent. Pranayama prepares oneself “…for the practice of concentration and meditation.” (p. 67) The next section, Prana and the Subtle Body, contains subsections on Kundalini and the Nadis, and The Seven Chakras (Muladhara, Swadhisthana, Manipura, Anahata, Vishuddha, Anja, Sahasrara). The next section, Basic Breathing, contains the subsections Kaphalabhati, Anuloma Viomla (with Vishnu Mudra), Brahmari, Sitkari and Sithali. The last section, Advanced Breathing, has the following subsections: The Three Bandhas (Jalandhara, Uddiyana, Moola), Ujjayi, Surya Bheda, Bhastrika, and Samanu.
Chapter 5, Diet, begins with, “We are what we eat.” (p. 77) It talks about what the Yogic Diet (vegetarian). The next section, The Three Gunas (Tamas, Sattva, Rajas), are explained in relation to food and contain sub sections on Sattvic Food, Rajasic Food and Tamasic Food. The next section, Natural Foods, talks about how they are beneficial to us and contains the sub sections The Protein Question and Fat and Fibre. The next sections are Changing your Diet and Fasting.
Chapter 6, Meditation, presents its reasons, nature of the mind, benefits and goals. The first sub section, Mastery of the Mind, contains the following sections: Witnessing the Play of Thoughts, Meditation in Daily Life, and Types of Meditation. The next section, The Principles of Meditation, lists The Twelve Principles. The next section is called Starting to Meditate and talks about Yoni Mudra, which is “…an exercise in pratyahara or withdrawal of the senses.” (p. 92) and Category Concentration. The next sections are called Traktak and Mantras. Forms of japa, Saguna Mantras and Nirguna Mantras are described.
Chapter 7, Asanas and Variations, shows many variations to the Basic Poses. At the end is The Cycles of Asanas, which is a chart that “…provides an overview of all the asanas in the book which you should refer to when planning what to practice in your one set of asanas…”. (p. 152) There are two pages on Kriyas (purification exercises). Neti and its two forms (Sutra, Jala) are explained as well as Vastra Dhauti, Nauli and Basti.
Chapter 8, The Cycle of Life, discusses how yoga can be beneficial for Maternity, Childhood and The Later Years. There is a Practice Schedule for Maternity with modified versions of the Basic Asanas, as well as Special Asanas for Pregnancy. The section on Childhood gives suggestions on what poses to teach and how to make a class fun for kids. The Later Years show some Warm-up Exercises and Modified Asanas.
Chapter 9, Yoga and Health, is about the anatomy and physiology of yoga. The Body’s Frame is discussed as well as Muscles, The Skeleton, Intervertebral discs, and Spinal Movements in certain poses. The Nutrient Cycles are explained in Digestion, Respiration, and Circulation. The last section, The Vital Balance, talks about Glands and Nerves in relation to yoga.
The back of the book contains a useful Glossary.
References
Lidell, L., Narayani & Rabinovitch, G. (2000). The new book of yoga (rev. ed.). London: Ebury Press.
March 11, 2023
И така, за мен най-голямото откритие за изминалата година е срещата ми с практиката и философията на йога.
Една среща, за която съм изключително благодарна.
Защото йога се оказа точно това, от което съм имала нужда, точно в този момент от моя път.
Йога за мен е Щастие. Време насаме. Вдъхновение. Енергия. Здраве.
Спокойствие. Осъзнатост. Сила. Умиротворение.
А в тази книга има всичко необходимо, което ми беше нужно да знам, започвайки активно своята практика.
Изключително доволна съм от себе си, че започнах занимания с йога и вече два месеца упорито и с желание преследвам целта, които съм си поставила в йога, а тя е всеки ден да ставам малко по-добра.
И се получава. Получава се с лекота.
А това значи, че съм на прав път.
И процесът на учене е вълнуващ.
И е точно за мен☺️
Йога открих случайно.
Пуснах си клип за съвсем начинаещи.
А накрая на практиката се чувствах невероятно по всеки възможен начин(и физически и духовно).
И оттам започна всичко.
Никога не съм си представяла, че йога ще ми хареса толкова много.
Това е само още един знак, още една напомнянка, че много неща идват в живота ни случайно.
И се оказват нашите♥️
Книгата е пълна с практически насоки, съвети как да правим йога и защо, излюстрации на асаните, обяснения на идеите и основните теми, с които се занимава йога.
Ще се радвам да ми споделите своя опит с йога. Ако имате такъв.
Дерзайте! Четете! Учете нови неща.
Само така РАСТЕМ.
Една среща, за която съм изключително благодарна.
Защото йога се оказа точно това, от което съм имала нужда, точно в този момент от моя път.
Йога за мен е Щастие. Време насаме. Вдъхновение. Енергия. Здраве.
Спокойствие. Осъзнатост. Сила. Умиротворение.
А в тази книга има всичко необходимо, което ми беше нужно да знам, започвайки активно своята практика.
Изключително доволна съм от себе си, че започнах занимания с йога и вече два месеца упорито и с желание преследвам целта, които съм си поставила в йога, а тя е всеки ден да ставам малко по-добра.
И се получава. Получава се с лекота.
А това значи, че съм на прав път.
И процесът на учене е вълнуващ.
И е точно за мен☺️
Йога открих случайно.
Пуснах си клип за съвсем начинаещи.
А накрая на практиката се чувствах невероятно по всеки възможен начин(и физически и духовно).
И оттам започна всичко.
Никога не съм си представяла, че йога ще ми хареса толкова много.
Това е само още един знак, още една напомнянка, че много неща идват в живота ни случайно.
И се оказват нашите♥️
Книгата е пълна с практически насоки, съвети как да правим йога и защо, излюстрации на асаните, обяснения на идеите и основните теми, с които се занимава йога.
Ще се радвам да ми споделите своя опит с йога. Ако имате такъв.
Дерзайте! Четете! Учете нови неща.
Само така РАСТЕМ.
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