Yoga Andrey Safronov

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PHYSIOLOGY, PSYCHOSOMATICS,

BIOENERGETICS

Andrey Safronov

Ukrainian Yoga Federation

Kharkv

2011

YOGA
http://www.obooko.com/


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ISBN 978-966-2079-37-1 Safronov . G., 2011 vlnk.V., 2011 Rhythm-Plus, 2008

Safronov . G., 2008

Safronov. G.

Yoga: Physiology, Psychosomatics, Bioenergetics. Kharkv : PPvlnk.V.,2011. 244 p., il.

ISBN 978-966-2079-37-1

This book is based on 19 years of yoga practice and 14 years of teaching yoga andhealing. It contains over 300 pictures of asanas how to come into them and how to goout, energy flows and possible mistakes while practicing hatha.

Structurally, the book is divided into several levels so that it can be useful to all readerswith different experience in yoga from beginners to experienced practitioners.

In this book you will learn how to assemble your own yoga complex, depending onyour health. You will learn about inward criteria of doing asanas right and how to getpractical results from your meditation.

All rights reserved. No part of this book can be reproduced in any form withoutpermission of copyrights proprietors.

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CONTENTS

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

PREFACE .............................................................................................................................................................11What is Yoga ...............................................................................................................................................11Hatha in the system of Yoga .................................................................................................................15

HUMAN ENERGY STRUCTURE ...................................................................................................................17Energy bodies ............................................................................................................................................17

Humanshakral System .......................................................................................................................18History ...................................................................................................................................................18Physiological aspects of chakras ..................................................................................................20Psychological aspects of chakras .................................................................................................21Chakras strength ..............................................................................................................................21Maturity of chakra. Openness and closeness of chakra ......................................................24

Energy channels........................................................................................................................................27Ida and Pingala ...................................................................................................................................27Other energy channels ....................................................................................................................30Energy channels in Chinese tradition ........................................................................................31

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

How asanas influence on our body ............................................................................................34Mechanical influence of asanas ..................................................................................................34Humoral mechanism ........................................................................................................................34Psychosomatic mechanism ...........................................................................................................35Reflex mechanism .............................................................................................................................36Stress mechanism .............................................................................................................................37Hormonal mechanism .....................................................................................................................38Energetic mechanism ......................................................................................................................38Types of asanas ..................................................................................................................................40

Pranayamas ................................................................................................................................................41Bandhas .......................................................................................................................................................44Kriya ...............................................................................................................................................................45Mudras .........................................................................................................................................................45Vibration techniques (mantras)...........................................................................................................46Meditative practicesin yoga .................................................................................................................48

Psychological aspect .......................................................................................................................48Energy aspect of meditations .......................................................................................................50

FIRST STEPS IN HATHAYOGA ...................................................................................................................52Getting prepared ......................................................................................................................................52

Meditating for actualisation ..........................................................................................................52Full yoga breath (rhythmical breathing) ...................................................................................54Healthy respiratory muscular system ........................................................................................56Position of eyes during yoga practice ........................................................................................58

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


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Set-ups during practice .....................................................................................................................60The most common exercises and generalmistakes in doing them (beginners level) .....65

Basic group of asanas.......................................................................................................................65Bhujangasana (cobra pose) ...........................................................................................................65Pashimottanasana (straining spine pose) ...............................................................................69

Vakrasana (curved pose) .................................................................................................................71Arthamatsiendrasana (pivoted spine pose) ............................................................................72Second group of asanas ..................................................................................................................74Ushtrasana (camel pose).................................................................................................................74Padahastasana (pose of feet to hands) ......................................................................................75Trikonasana (triangle pose)Simplified version .......................................................................77Final group of asanas for beginners ...........................................................................................79Dhanurasana (bow pose) ...............................................................................................................79Halasana (plough pose or love pose) ........................................................................................80Matsiasana (fish pose) .....................................................................................................................81Matsiasana simplified versions .....................................................................................................81Sarvangasana (overall pose or the posefor all parts of the body) ...................................82

Pranayamas .........................................................................................................................................83Common remarks about pranayamas ......................................................................................83Kapalabhati (cleaning of the skull)..............................................................................................83Akahalabhati .......................................................................................................................................84Ujaya (victorious) ...............................................................................................................................84Kumbhaka (holding breath after inhaling) ..............................................................................85Bhastrika (bellows) ............................................................................................................................86

Finishing yoga session ............................................................................................................................87Meditation on disactualisation (forming intention) .............................................................87

GENERAL RECOMMENDATIONSAS FOR THE METHODICSOF INDEPENDENT PRACTICE FOR BEGINNERS ....................................................................................88

Principles of independent practicing yoga .....................................................................................88Entering and exiting every pose .................................................................................................88Stable state of your consciousnesswhile doing all the complex of asanas ..................88Sequence of exercises (running a little ahead) ......................................................................89Time for yoga ......................................................................................................................................90Set-ups ..................................................................................................................................................90How long should yoga session last .............................................................................................91Natural way in practice ...................................................................................................................91

About lifestyle, or ow to start practicing ......................................................................................92How to find time for practice ........................................................................................................92Attitude of others and attitude to others .................................................................................92

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

PSYCHOLOGICAL WORK IN ASANAS .....................................................................................................94Human psyche structure .......................................................................................................................94Relaxationmeditations ..........................................................................................................................97

Basic technique of meditation......................................................................................................97First step .......................................................................................................................................97Second step ..................................................................................................................................98Third step ......................................................................................................................................98Forth step ......................................................................................................................................99Fifth step ........................................................................................................................................99

Meditating in asana ..........................................................................................................................99Techniques of energetic denouement and reacting traumatising situations .............100Analytical techniques ...........................................................................................................................100

Replaying the situation ......................................................................................................100


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Letting go your feelings .........................................................................................................100Analytic meditation .................................................................................................................101Playing with situation .............................................................................................................101What law is the situation for? ...............................................................................................101Letting go your thoughts (great meditation of Tilopa) ..............................................102

Catharsis techniques ......................................................................................................................102Astral breathwork .....................................................................................................................102

STRENGTHENING POSTURES. TECHNIQUES OF FIRMING THE FIELD ......................................103Looseness and densityof chakra .......................................................................................................103

Muladhara ..........................................................................................................................................104Svadhisthana.....................................................................................................................................104Manipura ............................................................................................................................................105Anahata ...............................................................................................................................................105Vishuddha ..........................................................................................................................................106Ajna ......................................................................................................................................................106

Strengthening asanas ...........................................................................................................................107Tightening Manipura field ...........................................................................................................107

ParvatasanaForward set (mountain pose) ......................................................................107ParvatanasanaBackward set (mountain pose)...............................................................108

Tightening Svadhisthana field ....................................................................................................108KandharasanaSet on shoulders (shoulder pose) ..........................................................108Arthasalabhasana (half-locust pose) .................................................................................109Salabhasana (locust pose) .....................................................................................................109Dhanurasana without hands (bow pose) ........................................................................109Urdhvadhanur asana(inverted bow pose) ......................................................................110Cat pose .......................................................................................................................................110Navasa (boat pose) ..................................................................................................................111Firabhadrasana (swallow pose) ...........................................................................................111

Tightening Muladhara field .........................................................................................................111Kukutasana (cock pose) .........................................................................................................111Controlled splits ........................................................................................................................112Uttkatasana (strong pose) .....................................................................................................112

Tightening side zones ....................................................................................................................113Santolanasana (balancing pose) .........................................................................................113Uthita parsfaconasana (stretched right angle pose) ...................................................113

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

ADVANCED EXERCISES AND THEIR ENERGY INFLUENCE ............................................................115Modifications and variationsof main asanas .........................................................................115Bhujangasana and its variations ................................................................................................116Asanas similar to Bhujangasana.................................................................................................117

Sarpasana and its variations ........................................................................................................117Asanas similar to ashimattanasana ........................................................................................118Arthamatsiendrasana and its variations .................................................................................119Asanassimilar to adahastasana ................................................................................................120Trikonasana and its variations ....................................................................................................120Asanas similar to alasana ...........................................................................................................121

Artha- asanas(asymmetric postures, influencing sidemeridians) .....................................121Athabhujangasana..........................................................................................................................122Arthanurasana ..................................................................................................................................122ArthaUshtrasana ..............................................................................................................................122Virasana (hero pose) .......................................................................................................................122Arthapashimottanasana and its variations ............................................................................123

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


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Sivanatarajasana (Siva-Nataraja pose) .....................................................................................124Tadasana .............................................................................................................................................124Parighasana (crossbar pose) ........................................................................................................124Parsva Halasana (Halasana with a turn) ...................................................................................124

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

Viparita karani (back movement) ..............................................................................................125Sirshasana (standing on the head)............................................................................................126Sirshasanas variations ...................................................................................................................127

Squeezing out asanas ...........................................................................................................................127Maiurasana (peacock pose) .........................................................................................................127Gomukhasana (bulls head pose) .............................................................................................128

Advanced strengthening poses ........................................................................................................128Equilibration poses ................................................................................................................................129Advanced pranayamas .........................................................................................................................130

Bhastrika and its variations ..........................................................................................................130Standing Bhastrikas ........................................................................................................................130Asymmetric Bhastrikas .............................................................................................................131

Bramari (the bee) .............................................................................................................................131Anuloma viloma...............................................................................................................................131

Advanced elementsof warming-up .................................................................................................132Self-massage .....................................................................................................................................132Warm-up enhancers ......................................................................................................................132Bandhas and kriyas .........................................................................................................................132

Mulabandha ...............................................................................................................................133Uddiana bandha (fisherman pose) ....................................................................................133Uddiana bandha kriya ............................................................................................................133Nauli ..............................................................................................................................................134

Respiratory warm-up .....................................................................................................................134Simhasana (lion pose) .............................................................................................................134

Maha mudra (the great mudra) .................................................................................................135Suria Namaskar (Salutation to the Sun complex) ............................................................136

1. Pranamasana (praying pose) ...........................................................................................1362. Hasta Uttanasana (raised hands pose) .........................................................................1363. Padahastasana (stork pose) ..............................................................................................1364. Ashva Sanchalasana (horseman pose) .........................................................................1375. Parvatasana (mountain pose)..........................................................................................1376. Ashtanga Namaskar (worship on eight points) ........................................................1377. Dog pose. ................................................................................................................................1388. Cat pose. ..................................................................................................................................1389. Ashva Sanchalasana (horseman pose). ........................................................................13810. Padahastasana ....................................................................................................................138

11. Hasta Uttanasana ..............................................................................................................13912. Pranamasana(praying pose) ..........................................................................................139

Comments on practicing Suria Namaskar ..............................................................................139Some small pranayamas ...............................................................................................................139

Pranayama1 (tree) ..............................................................................................................140Pranayama2 (skier) ............................................................................................................140Pranayama3 (mill) ..............................................................................................................140Pranayama4 ........................................................................................................................140Pranayama7 (hammer).....................................................................................................140Pranayama8 ........................................................................................................................141Pranayama10 (breathing for steady nerves) ............................................................141Pranayama11 (waking up lung cells) ..........................................................................141


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Gymnastics to cleanse musculotendinous meridians (MTM) .....................................1421. Cleansing pericardium .......................................................................................................1422. Cleansing of three heaters meridian.............................................................................1423. Cleansing of the heart ........................................................................................................1424. Cleansing of lungs meridian ............................................................................................142

5. Cleansing of rectum ............................................................................................................142PRINCIPLES OF BUILDING YOGA COMPLEXES .................................................................................143

Principle of compensation ..................................................................................................................143Principle of enhancing (swirling the energy) ..............................................................................144Principle of swinging ........................................................................................................................144Principle of using the elements in yoga complexes ..................................................................145Coordination of practice with weather ..........................................................................................145Principle of following the body (free complex) ..........................................................................147Sequence of doing pranayamas .......................................................................................................148Cumulative routines ..............................................................................................................................149Accents in breathing ............................................................................................................................149

ASANAS WITH BREATHHOLDS ADVANCED LEVEL....................................................................150How breath-holds influence the body ...........................................................................................150Coordination of asanas with breath-holds ...................................................................................151Dynamic complexes with breath-holds (by the example of Suria Namaskar) .................153

WORK WITH ENERGY TECHNIQUES .......................................................................................................154Work with energy through breathing .............................................................................................154

Breathing up chakras .................................................................................................................155Breathing up channels ..............................................................................................................156Breathing up in pranayamas ..................................................................................................157

Work with energy by visualisation ...................................................................................................157Techniques of pumping up in asanas ..................................................................................158

Pumping ups for men and women ..............................................................................................160

Energy movement in outer etheric ..................................................................................................161Tightening of outer etheric by raking movements by hands .....................................161How energy goes out to the outer etheric in pumping-ups ...................................162

Pumping-up in dynamic complexes ...........................................................................................163Work with sun mantras ........................................................................................................................163

Emotional aspect of work with sun mantras .........................................................................164Meditative aspect of work with sun mantras ........................................................................165

ASANAS ENHANCERS .................................................................................................................................166Sarpasana ...........................................................................................................................................167Pashimottanasana ...........................................................................................................................167Arthamatsiendrasana ....................................................................................................................167Trikonasana .......................................................................................................................................168

Marichasana ......................................................................................................................................168Ushtrasana .........................................................................................................................................169Dhanurasana .....................................................................................................................................168Arthasalabhasana ............................................................................................................................169Sirshasana .........................................................................................................................................169

MEDITATIONS .................................................................................................................................................170Psychological aspects of meditation ..............................................................................................171

Actualisation of psychics processes .........................................................................................171Development of consciousness and of self-consciousness .............................................172Cleansing of subconsciousness..................................................................................................173Deprogramming of super-consciousness ..............................................................................174

Achieving inner integrity ..............................................................................................................175


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Work with subtle bodies ......................................................................................................................177Vows ............................................................................................................................................................178Work with mental body. Djnana yoga ............................................................................................179

YOGATHERAPY. SOME PRINCIPLES OF BUILDING THERAPEUTIC COMPLEXES .................181Counterbalancing of branches of autonomic nervous system (ANS) ................................181

Evaluation of initial vegetative tone by Wein ........................................................................183Human energy anomalies as a reason of disease .......................................................................184Excited and depressed chakra ...........................................................................................................184

Ajna ......................................................................................................................................................188Vishuddha ..........................................................................................................................................190Anahata ...............................................................................................................................................191Manipura ............................................................................................................................................194Svadhisthana.....................................................................................................................................195Muladhara ..........................................................................................................................................197

Rehabilitation of fields integrity and chakra stabilisation ......................................................198Therapeutic complexes of asanas ............................................................................................198

Chakras stabilisation by breathing ....................................................................................199Affecting meridian system by yoga exercises ................................................................200

Harmonisation of ANS balance by asymmetric types of breathing and asanas..............201

YOGA AND NUTRITION ..............................................................................................................................203Principles of nutrition of all bodies ..................................................................................................203The principle of foods correspondence to the constitutional type ....................................205The principle of using gunas ..............................................................................................................205The principle of time and place ........................................................................................................206The principle of following ones natural wishes ..........................................................................207Principles of health-improving fasting ...........................................................................................208

YOGA AND SEX. SEX PRACTICIES IN YOGA ........................................................................................209Hatha-yoga for Svadhisthana ............................................................................................................213

YOGA AND THE STARS ................................................................................................................................214How moon cycles influence on our body ......................................................................................214Other biological rhythms in the body ............................................................................................216

CONCLUSION .................................................................................................................................................217

GLOSSARY .......................................................................................................................................................218

ABBREVIATIONS ............................................................................................................................................222

APPENDIX 1 AFTER GAVAA LUVSAN..................................................................................................227

APPENDIX 2 CLASSIC YOGA TEXTS .......................................................................................................240


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FOREWORD

Why this book was written

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PREFACE

What is Yoga

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Yoga Andrey Safronov