Yoga Techniques
Raja Yoga
Raja Yoga – Path of Eight Degrees – the author of the book in which the ancient knowledge of yoga is collected is the sage Patanjali.
- Yama – five rules to be followed: (1) non-violence (ahimsa), (2) truthfulness (satya), (3) non-stealing (asteya), (4) devotion to knowledge (brahamcharya), and (5) freedom from greed (aparigraha)
- Niyama – five rules that aid practice: purity (saucha), contentment (santosha), practice (tapas), study of ancient scriptures (svadhyaya), devotion (Isvara Pranidhana)
- Асана – стабилна и удобна медитативна положба
- Pranayama – control of energy through deep and conscious breathing
- Pratyahara – control of the five senses and the mind associated with the senses
- Dharana (dharana) – concentration (ability to focus and maintain attention on one content continuously for a long time)
- Dhyana - meditation (the ability to penetrate and understand the essence of things
- Samadhi – knowing the truth
Hatha Yoga
Hatha yoga can be considered an umbrella term to describe many of the most common forms of yoga taught in the West today. With this type of yoga, you move your body slowly and deliberately into different poses that challenge your strength and flexibility while focusing on relaxation and mindfulness. Hatha yoga consists of several techniques:
- Shatkarma – purification techniques
- Asanas – телесни положби
- Pranayama – breathing techniques
- Bandhi Yoga and Mudras – Energy Control Techniques
- Relaxation techniques
- Concentration techniques
Hatha yoga techniques
Shatkarma – purification techniques
There are six processes, that is, purification techniques for maintaining physical and mental hygiene. Here are two of them that you can perform yourself at home:
Cleaning the tongue: it can be practiced every day in the morning and evening (after brushing the teeth) to maintain oral hygiene. With a special tongue cleaning tool (or a metal spoon), gently scrape the tongue without pressing, pulling from the root to the tip to remove white plaque. After each tongue swipe, wash the spoon. After finishing, with two moistened fingers, massage the tongue.
Jala neti – cleaning the nose with water: an effective technique that helps to get rid of frequent colds, sinus problems and respiratory allergies. The technique is performed with a special vessel - lota.
Asanas – body positions
According to yogic mythology, there are as many asanas as there are living beings in the world. Today, around 35 different positions are practiced that make the body fit, strong and elastic. Vitality increases, you feel and look beautiful.
They help relieve pain from the spine and joints.
In children, asanas encourage proper physical development and help with scoliosis.
According to ancient yogic techniques, asanas are exercises for both the body and the mind. In addition to the physical benefits, concentration and awareness are deepened, the mind is calmed and life energy is activated. Inner peace, lightness and enthusiasm are felt after practicing the asanas.
Pranayama – breathing techniques
By applying the breathing techniques, the following benefits are obtained:
- increasing lung capacity
- It activates and channels the energy
- The mind calms down
- Stress and tension are released
- They help in the treatment of asthma and other lung diseases
- They help to get rid of frequent colds
Learn and practice them under the guidance of an experienced teacher.
Bandi and mudra – techniques for channeling energy
They activate and channel energy.
Learn and practice them under the guidance of an experienced teacher.
Relaxation techniques
No one can remove from their life the situations that cause stress. But you can learn how to successfully deal with such situations without endlessly wearing yourself down. And when you are relaxed and calm, then you make the right decisions.
There are short (5 – 10 min.) and long (30 min and longer) relaxation techniques. With regular practice, you acquire the ability to calm down and relax in a short time even in crisis life situations.
- You learn to get rid of the tension accumulated during the day, so that it does not accumulate and lead you to exhaustion, insomnia, heart and gastrointestinal problems, etc.
- Relief from pain - in the neck, shoulders, spine, headaches, which are the result of accumulated tension.
- Inner peace and calm breathing return to you, and you have more energy. When you are calm, you make better decisions and are more creative.
- Better sleep
Concentration and meditation
Meditation is a discovery of the ancient sages of the East, a subtle process of introspection that leads you to new insights beyond the limits of ordinary everyday awareness.
Meditation connects you to omnipresent energy, universal wisdom and love.
Concentration and meditation techniques guide your mind from a state of fear and anxiety to inner peace and confidence.
Meditation occurs when a certain degree of concentration is achieved and the practitioner becomes aware that he can sustain attention continuously and for a long time on one process, for example, on breathing, repeating mantras or contemplating a certain topic. In the beginning it is difficult because the senses and thoughts constantly interrupt the concentration. In doing so, the practitioner should constantly and gently bring the attention back to the object of concentration.
There are various techniques of meditation, but meditation as a process is a state of awareness, so it can be said that it is a way of living.
By regularly practicing the techniques of concentration and meditation, a state of calm and focused mind, deep and peaceful breathing and inner peace is achieved. It encourages the process of self-healing and leads to physical, mental, emotional and spiritual well-being.
You become aware of your qualities and abilities and develop them, but also of your weaknesses that you can overcome. By doing so, you open the door to love and knowledge.