#Apana Mudra yoga

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Apana Mudra: O Gesto de Purificação e Equilíbrio

Apana Mudra é um dos gestos de mão mais significativos na prática do yoga e da meditação. Este mudra, conhecido como o “gesto da energia descendente”, é amplamente praticado por seus benefícios de purificação e desintoxicação, tanto no corpo quanto na mente. A seguir, exploramos em detalhes o significado, os benefícios, e como incluir o Apana Mudra na sua rotina diária. O que é Apana Mudra? O…

[the-hem]

"The Most Excellent." From the Yoga Tattva Upanishad, the Exploration of the Mysteries of the Axiom of Yoga.

During the practice of Samadhi, one balances up and down and remains centered on the goodness of God as both an experience of the Self within and as outerwear to the rest of the world. This is accomplished through an authentic demonstration of how rational the mind can be no matter the desire or the aversion one is confronted with.

There is one desire for which God failed to implant the capability for self-control, however and that is for infatuation and intercourse. To fall for someone, fantasize about intercourse with them and finally engage, is said by the Upanishads to exceed the goals of even Realization of the Self and is a must for all Rishis, "poets and sages".

As we read before there are three levels of preparation for intercourse which are encouraged, vajroli, amaroli, sahajoli, together the are called Raja-Yoga:

1.112-115(a). Place the left heel pressed on the Anus, stretch the right leg and hold it firmly with both hands. Place the head on the breast and inhale the air slowly. Restrain the breath as long as you can and then slowly breathe out. After practising it with the left foot, practise it with the right. Place the foot that was stretched before on the thigh. This is Maha-Bandha "the root binding" and should be practised on both sides.

1.115(b)-117(a). The Yogin sitting in Maha-Bandha and having inhaled the air with intent mind, should stop the course of Vayu (inside) by means of the throat Mudra and occupying the two sides (of the throat) with speed. This is called Mahavedha "the great altar" and is frequently practised by the Siddhas.

Recall we said the mind and the senses have hands and feet, and we know the anus would run away by itself after its prey if it could, so lest it take over the body, the mind must grab hold of the feet, hold the body still, and restrain all the desires pulsating within till the anus presents to its altar, ready for the performance of its religious duties.

1.117(b)-118(a). With the tongue thrust into the interior cavity of the head (or throat) and with the eyes intent on the spot between the eyebrows, this is called Khechari-Mudra.

1.118(b)-119(a). Contracting the muscles of the neck and placing the head with a firm will on the breast, this is called the Jalandhara (Bandha); and is a lion to the elephant of death.

Jalandhara was a water bearing devil who was decanted into the sea and matured into a boy. As he grew, he threatened God's authority and had to be expelled. All of us know this foul-mouthed young man within us (and others) very well.

He has to be contained, dealt with, until the soaring sensation called Uddiyana Bandha reaches up from the hole cavity into the heart. In the context of the Upanishad to entertain random desires, to listen to the "anus whispers" and proceed with over-sexing the body promotes a type of blasphemous speech, AKA the rampaging Elephant of Death:

1.119(b)-120(a). That Bandha by which Prana "the life essence" flies through Susumna "vein if kindness" is called Uddiyana Bandha "to bind to the soaring" by the Yogins.

120(b)-121(a). Pressing the heal firmly against the anus, contracting the anus and drawing up the Apana "the anus sensation", this is said to be Yoni-Bandha "the vajina binding" (blech).

1.121(b)-122(a). Through Mula-Bandha, Prana and Apana as well as nada "sound" and Bindu "seed" are united and gives success in Yoga; there is no doubt about this.

1.122(b)-124(a). The one practising in a reversed manner (or on both sides) which destroys all diseases, the gastric fire is increased. Therefore a practitioner should collect a large quantity of provisions, (for) if he takes a small quantity of food, the fire (within) will consume his body in a moment.

= practice eating before sex.

1.124(b)-125. On the first day, he should stand on his head with the feet raised up for a moment. He should increase this period gradually every day. Wrinkles and greyness of hair will disappear within three months.

1.126. He who practises only for a period of a Yama "the course" (twenty-four minutes) every day conquers time. He who practises Vajroli becomes a Yogin and the repository of all Siddhis.

127-128. If the Yoga Siddhis are ever to be attained, he only has them within his reach. He knows the past and the future and certainly moves in the air. He who drinks of the nectar thus is rendered immortal day by day. He should daily practise Vajroli "retaining the lightning". Then it is called Amaroli "to become like a god".

1.129-131(a). Then he obtains the Raja-Yoga "yoked to passion" and certainly he does not meet with obstacles. When a Yogin fulfils his action by Raja-Yoga, then he certainly obtains discrimination and indifference to objects. Vishnu, the great Yogin, the grand one of great austerities and the most excellent Purusha is seen as a lamp in the path of truth.

The daily practice of retaining the physical urges and emotions associated with a healthy infatuation and then releasing them for a sumptuous twenty four minutes a day keeps the divorce lawyer away and fulfills the requirements God and the Laws within the Vedas have prescribed for basking in the Lamp of Life.

[energy-healing-with-jen]

TODAY'S LEARNING Unlock Ancient Wisdom: 7 Mudras to Instantly Boost Your Mental Clarity

In a fast-paced world brimming with distractions, finding mental clarity can feel like an uphill battle. The good news? Ancient wisdom offers simple yet powerful tools to sharpen your focus and calm your mind—mudras. These hand gestures, rooted in yoga and Ayurveda, are designed to channel energy, balance emotions, and unlock inner peace. Best of all, they’re easy to practice anywhere.

Here are 7 mudras to help you instantly boost mental clarity:

1. Gyan Mudra (Mudra of Knowledge) 

- How: Touch the tip of your thumb to the tip of your index finger while keeping other fingers extended.

- Why: Enhances concentration, memory, and focus, making it perfect for students or professionals.

2. Hakini Mudra (Mudra of the Mind) 

- How: Join fingertips of both hands together, leaving palms open.

- Why: Improves mental coordination, boosts creativity, and strengthens memory. Great for brainstorming sessions!

3. Dhyana Mudra (Mudra of Meditation) 

- How: Rest one hand on top of the other with palms facing upward, and thumbs lightly touching.

- Why: Promotes deep meditation and mental tranquility, helping you declutter your thoughts.

4. Prana Mudra (Mudra of Vital Energy) 

- How: Touch the tips of your ring and little fingers to the tip of your thumb.

- Why: Stimulates the flow of vital energy, reducing fatigue and increasing mental alertness.

5. Apana Mudra (Mudra of Purification) 

- How: Join the tip of your thumb with the tips of your middle and ring fingers.

- Why: Detoxifies your mind, releasing pent-up stress and negativity for a clearer outlook.

6. Shuni Mudra (Mudra of Patience) 

- How: Touch the tip of your middle finger to the tip of your thumb.

- Why: Cultivates discipline and patience, improving mental resilience.

7. Chin Mudra (Mudra of Consciousness) 

- How: Touch the tip of your thumb to the tip of your index finger, with palms facing upward.

- Why: Balances the mind and lifts mood, helping you achieve mental equilibrium.

How to Practice Mudras

- Find a quiet space or sit comfortably wherever you are.

- Hold each mudra for 5–15 minutes while focusing on your breath.

- Incorporate them into your daily meditation or relaxation routine for maximum benefits.

By dedicating just a few minutes each day to these ancient hand gestures, you can tap into a reservoir of inner wisdom and clarity. Whether you’re tackling a tough decision, managing stress, or simply seeking peace of mind, these mudras are your shortcut to a sharper, more focused you. Start practicing today and experience the transformation!

[yuvaapofficial]

Mention Top Hand mudras to cure diabetes

Diabetes is a chronic metabolic disease that impacts millions of individuals all around the world. While medical treatment and lifestyle changes are crucial for managing diabetes, complementary practices like mudra yoga can also provide additional support. Mudras, hand gestures commonly used in yoga and meditation, are believed to stimulate energy flow and promote physical and mental well-being. In this article, we will explore the top hand mudras for diabetes that are believed to be beneficial in managing and controlling diabetes.

Surya Mudra (Sun Gesture): Surya Mudra is known as the “Sun Gesture” and is associated with the fire element, representing warmth, vitality, and energy. This mudra is believed to increase the agni (digestive fire) in the body, helping to regulate metabolism and blood sugar levels. To practice Surya Mudra, touch the tip of the ring finger to the base of the thumb and press it with your thumb while keeping the other fingers extended. Aim to practice this yoga mudra for at least 10–15 minutes everyday.

Linga Mudra (Gesture of Heat): Linga Mudra is often referred to as the “Gesture of Heat” and is believed to generate heat and stimulate the body’s energy. This yoga mudra is beneficial for those with diabetes as it helps boost the immune system and improve circulation. To perform Linga Mudra, interlace your fingers around each other, keeping your left thumb erect. Now wrap your right thumb around your left thumb and apply gentle pressure to your left thumb. Aim to practice this mudra daily for 10–15 minutes.

Prana Mudra (Gesture of Life Force): Prana Mudra, also known as the “Gesture of Life Force,” is believed to enhance vitality, boost the immune system, and improve overall well-being. This mudra is associated with balancing the body’s energy and regulating blood sugar levels. To practice Prana Mudra, lightly touch the tip of the thumb with the tips of the ring finger and little finger while keeping the other fingers extended. Practicing this yoga mudra for 10–15 minutes will be highly beneficial for people with diabetes.

Gyan Mudra (Gesture of Knowledge): Gyan Mudra, also called the “Gesture of Knowledge,” is one of the most common mudras used in yoga and meditation practices. This mudra is believed to improve concentration, reduce stress, and balance the body’s energy. It can also help control diabetes by regulating the endocrine system. To practice Gyan Mudra, touch the tip of the thumb with the tip of the index finger while keeping the other fingers extended. Aim to practice this mudra daily for 10–15 minutes.

Apana Mudra (Gesture of Digestion): Apana Mudra, known as the “Gesture of Digestion,” is associated with the element of earth and is believed to aid in digestion and the elimination of toxins from the body. This mudra can be beneficial for individuals with diabetes as it helps regulate the digestive system and promotes overall metabolic balance. To perform Apana Mudra, touch the tips of the middle and ring fingers to the tip of the thumb while keeping the other fingers extended. Try to practice this yoga mudra for 10–15 minutes daily for maximum benefits.

Conclusion: While mudras are not a substitute for medical treatment, they can be used as complementary practices to manage and control diabetes. These hand mudras, including Surya Mudra, Linga Mudra, Prana Mudra, Gyan Mudra, and Apana Mudra, are believed to stimulate specific energy channels in the body, promote overall well-being, and potentially help in regulating blood sugar levels. It is essential to consult with a healthcare professional and maintain a healthy lifestyle, along with practicing mudras for effective diabetes management.

Source: Hand Mudras for Diabetes

[learningdays]

Hello, i am 25 year old female and having multiple issues , when i wake up in the morning i feel mild pain in my stomach and lower back and also dealing with constipation from last 6 months, i always feel like mild fever and headache but my hands and foots remains cold,my blood test,urine test and abdomen and pelvis ultrasound tests are done 2 months ago and reports are normalnormal, Using antibiotics and laxatives ease my problems for sometimes, i am very much worried

I am recommending a tissue salt combination that will relieve constipation and the consequent conditions like persistent headache and fever. However, your problem needs to be treated from the root and you can write back with details on your body type, diet and occupation.

Start taking Bio Combination - 4 (BC - 4) twice a day. The single dosage will constitute 6 pellets to be dissolved on tongue. You can buy the pack from any homeopathic pharmacy or other regular pharmacy. In addition, practice Apana Mudra before and while sitting for the bowels.

Also, add liberal quantity of cow ghee to your food and avoid eating dry, cold and stale food. Use cold pressed mustard and coconut oil for cooking. Perk up your potassium intake. Search for sources of potassium on Google and include them in your diet.

[markust4w]

Yoga Mudras! Thanks to @alexzandrapeters #yoga #yogadaily #yogachallenge #yogapractice #yogamudra #mudra #prana #apana #instayoga #instalife #photooftheday #energy #enjoy https://www.instagram.com/p/BtqhPozHOAy/?utm_source=ig_tumblr_share&igshid=1sq7rvllbj8zp

[milesmegaciph]

Call it what you will Prayer, meditation, exercise, introspection Learn to navigate the worlds you inhabit It is the ultimate goal to know thyself What is needed for your journey? What is unnecessary baggage? Walk with your angels Vanquish the demons Call it what you will #apana #mudra #mood #meditation #yoga #Yogi #practice #life #Megaciph #humanrights #rapperwithlyrics (at Mobile, Alabama) https://www.instagram.com/p/BxNyz7nAO7g/?igshid=xis17x3b3qzm

[gnosticinitiation]

The Most Secret of All Secrets

Actuated by mercy for my devotees, I shall now explain the Vajroli-mudra, the destroyer of the darkness of the world, the most secret among all secrets.

Even while living according to his wish and without conforming to the regulations of Yoga [i.e. remaining unmarried], a householder can become emancipated, if he practices the Vajroli-mudra.

This Vajroli yoga practice liberates [power] even when immersed in his senses; therefore it should be practiced by the Yogi with great care [for without restraining the senses, it will lead to destruction].

First, according to the proper methods, let the wise yogi bring into his own body the generative power from the female organ of generation, by absorption through the phallus; restraining his semen, let him practice copulation [without orgasm].

When his sexual power is aroused, let him move his phallus [within the female organ]. If by chance the semen begins to move [out], let him stop its emission by the practice of the Yoni-mudra [restraint].

Let him withdraw the semen to the left [to be passive], and withdraw from intercourse. After a while, let him continue it again.

Following the guidance of his instructor and by uttering the sound hum, hum, let him absorb through the contraction of the Apana Vayu [wind energy; i.e pranayama] the creative elements of the yoni [feminine sexual organ].

By means of this practice, the Yogi, worshipper of the lotus-feet of his Guru, should obtain quick success in Yoga and drink celestial nectar [amrita, soma, ambrosia].

Know semen to be lunar [Soma], and the seed is solar [Christic]; let the Yogi unite them in his body [through this practice].

I [Shiva] am the semen, Sakti [the Goddess] is the generative fluid; when they are [perfectly] combined in the body [through this practice], then the body of the Yogi becomes divine [immortal].

Ejaculation of semen [orgasm] brings death, preserving it within brings life. Therefore, one should make sure to retain the semen within.

One is born and dies through semen; in this there is no doubt. Knowing this, the Yogi must always preserve his semen.

When the precious jewel of semen is mastered, anything on earth can be mastered. Through the grace of its preservation, one becomes as great as me [Shiva].

The use of semen determines the happiness or pain of all beings living in the world, who are deluded [by desire] and are subject to death and decay.

This is the ultimate Yoga. Even though immersed in the world of the senses, one can reach perfection through its practice.

Without a doubt, through this practice the Yogi will acquire all kinds of powers, while at the same time enjoying the ecstasies of the world.

This Yoga can be practiced along with much enjoyment; therefore the Yogi should practice it.

[...]

I [Shiva] have revealed this Yoga because of love for my devotees. It should be guarded well [kept pure] with the greatest care, and not be given to everybody.

It is the most secret of all secrets that ever were or shall be [because misuse of it can create a demon]; therefore let the prudent Yogi guard it carefully [from becoming degenerated].

-Siva Samhita

[yogaconfessions]

you know what? ;)!

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Mudras para Melhorar a Digestão: Como o Apana Vayu Mudra Pode Ajudar

Os Mudras para Melhorar a Digestão são gestos simples realizados com as mãos que podem ajudar a equilibrar o fluxo de energia no corpo e promover uma digestão saudável. Esses Mudras, usados na prática da yoga e meditação, são especialmente eficazes para aliviar problemas digestivos como inchaço, constipação e indigestão. Ao incorporar Mudras como o Apana Vayu Mudra na sua rotina diária, você pode…

[ccarriganphotos]

#Howto use a #yoga #mudra to purify your #mind and #body: https://unlimitedenergynow.com/apana-mudra-purification/ #calm #naturalhealing #naturalhealth #meditation #yoga #yogateacher #yogainspiration #naturalhealingforanxiety #yogaeverydamnday #yogabreathing #breathwork #authorsofinstagram #yogateachersofinstagram #breathwork #healingthemind #mindbody #wellness #yogahealing #yogapractice #yogaposes #yogagirl #yogateachers #mudras #mudra #mudrasandmantras #healing https://www.instagram.com/p/B5QMt_LFlNZ/?igshid=smgub5ikvoqf

[cayden420-blog1]

Consejos para durar más tiempo en la cama naturalmente

Si experimenta eyaculación precoz, es posible que desee comenzar a buscar consejos para durar más tiempo en la cama. Por lo general, sus motivos se deben a que busca mejorar sus posibilidades de fertilidad y desea asegurarse de que usted y su pareja tengan la capacidad de concebir un hijo. Con esto en mente, exploraremos varios elementos que puede hacer para ayudarlo a alcanzar los resultados deseados sin la necesidad de medicamentos y medicamentos. Lo primero que deberá hacer es mejorar su estado físico. Cuando no hace ejercicio, su cuerpo comenzará a cerrar áreas importantes del cuerpo. Esto puede convertirse en un problema cuando intenta realizar en el dormitorio, así que asegúrese de hacer un mínimo de 30 minutos de ejercicio cada día para ayudar a reducir la cantidad de problemas que tiene. Otra causa será por deficiencias de vitaminas en el cuerpo. Es posible que desee ver sus vitaminas B y determinar si está comiendo suficientes alimentos para administrar las cantidades que su cuerpo requerirá para mantenerse saludable. Un buen enfoque para esto es consumir más vegetales, especialmente aquellos que son de color verde oscuro oscuro.

Si descubre que no puede consumir estos artículos, entonces debería considerar agregar algunos suplementos diarios que contengan estas poderosas vitaminas. Dado que el estrés a su vez puede llevar a la eyaculación precoz, querrá encontrar formas de relajar su cuerpo antes de iniciar una situación sexual. Esto puede ser algo tan simple como ejercicios de respiración o, si lo prefiere, también puede optar por probar yoga y artículos similares que lo ayudarán a durar más tiempo. Se ha demostrado que la falta de sueño también provoca que las personas tengan este problema. Un buen método para ayudar a frenar parte del problema será que duerma lo suficiente por la noche. Si está obteniendo menos de 7 horas, deberá considerar agregar tiempo adicional a su horario. Esta es una de las mejores maneras de resolver naturalmente este problema también. Si usted y su pareja tienen problemas de relación debido a problemas de fertilidad, es posible que desee comenzar a buscar asesoramiento. Esto puede ayudar a aliviar la tensión en la relación que puede llevar a este problema de rendimiento. Tenga en cuenta que no está solo con este problema. Muchos hombres experimentan este problema en algún momento de su vida. Si es una ocurrencia que solo ha ocurrido una o dos veces, no es motivo de preocupación. Durante diferentes etapas en la vida de una persona, experimentarán este problema en alguna ocasión, pero el cuerpo lo resolverá de manera natural.

No se alarme por la eyaculación precoz, puede tratar esta afección con los tratamientos disponibles para detener la eyaculación precoz y aumentar la duración del sexo. La eyaculación precoz se produce en 20 a 30 por ciento de los hombres. Es un Mudra de yoga avanzado que es muy beneficioso para el cuerpo. Aquí, la palabra Ashwa significa caballo en sánscrito, mientras que torcer partes del cuerpo de una manera específica hace que uno alcance los niveles espirituales, se llama Mudra. Pero su significado real es la práctica de una contracción rítmica del esfínter anal, que permite dirigir el flujo de Prana (apana) hacia arriba de la columna vertebral a través del canal de energía principal Sushumna. Aquí, la contracción anal que se practicó durante el Ashwini Mudra se asemeja al mismo movimiento que hace un caballo con su esfínter inmediatamente después de la evacuación de los intestinos. Ashwini Mudra despierta las energías sexuales de la tierra y los chakras del agua para ascender a los chakras superiores. Ashwini Mudra tiene que ver con la contracción y relajación de los músculos de las nalgas, el perineo, el esfínter y toda la región pélvica.

Con la práctica, genera energía enérgica en la parte inferior del cuerpo mientras lo mantiene contenido. Esto acumula presión en los canales de energía; como una vez que se libera la contención, esa energía presurizada dispara la columna vertebral, rompiendo cualquier bloqueo o restricción. Esta es realmente una poderosa técnica para bombear la energía hacia Manipura. Tomar una pose de asanas o yoga. La postura de loto o Padmasana se considera la mejor postura para tales prácticas. También puedes hacerlo bien con siddhasana, sukhasana o vajrasana. Una vez que hayas llegado a la postura, simplemente relájate por un minuto, respirando libre y profundamente. Inhale completamente (especialmente llenando la parte inferior de los pulmones), contenga la respiración y contraiga los músculos del esfínter anal con un intervalo de 1-2 segundos. Debería haber 4 contracciones para los hombres y 5 para las mujeres. Es debido a las diferencias entre hombres y mujeres fisiología. Incluso, estos números seleccionan la cantidad promedio de contracciones de los músculos anales requeridas para empujar el Prana de la pelvis a la cabeza.

[yuvaapofficial]

Various Yoga Mudras for diabetes to reduce the effects of Diabetes

Yoga mudras are hand gestures that are used in yoga and meditation practices to help regulate the body's energy flow and improve overall health and well-being. Mudra yoga can be an effective complementary therapy for diabetes management, as it can help reduce the effects of diabetes on the body and improve blood sugar levels.

In this article, we will explore various yoga mudras for diabetes that can be practiced regularly to help manage the condition.

What is Diabetes?

Diabetes is a metabolic disorder characterized by high blood sugar levels resulting from either the body's inability to produce insulin or its inability to use insulin effectively. It is a chronic condition that can lead to serious complications if left untreated, including cardiovascular disease, kidney damage, nerve damage, and blindness.

How can Yoga Mudras help manage Diabetes?

Yoga mudras can help regulate the body's energy flow and improve circulation, which can help reduce the effects of diabetes on the body. Additionally, mudra yoga can help reduce stress and anxiety, which are common among people with diabetes.

Mudras for Diabetes

Prana Mudra

Prana Mudra is a simple hand gesture that can help improve digestion and regulate blood sugar levels. To perform this mudra, touch the tip of the thumb with the tips of the ring and little fingers while keeping the other fingers extended.

2. Surya Mudra

Surya Mudra, also known as Agni Mudra, can help increase the body's metabolism and improve digestion, which can be beneficial for people with diabetes. To perform this mudra, bend the ring finger and press it down with the thumb while keeping the other fingers extended.

3. Varuna Mudra

Varuna Mudra can help regulate water balance in the body, which is important for people with diabetes who are at risk of dehydration. To perform this mudra, touch the tips of the little finger and thumb while keeping the other fingers extended.

4. Gyan Mudra

Gyan Mudra is a popular mudra in yoga and meditation practices that can help reduce stress and anxiety. It can also improve concentration and memory, which can be beneficial for people with diabetes who may experience cognitive difficulties. To perform this mudra, touch the tip of the index finger with the tip of the thumb while keeping the other fingers extended.

5. Apana Mudra

Apana Mudra can help regulate the body's excretory functions, including bowel movements and urine flow. It can also help reduce stress and anxiety, which can be beneficial for people with diabetes. To perform this mudra, touch the tips of the ring and middle fingers with the tip of the thumb while keeping the other fingers extended.

Can Mudras Cure Diabetes?

While yoga mudras can be beneficial for managing diabetes, they cannot cure the condition. Mudra yoga should be used as a complementary therapy alongside conventional diabetes treatments, including medication and lifestyle changes.

Conclusion

Yoga mudras can be an effective complementary therapy for diabetes management, as they can help regulate the body's energy flow, improve circulation, and reduce stress and anxiety. Regular practice of mudra yoga can help reduce the effects of diabetes on the body and improve blood sugar levels. However, mudras should not be used as a substitute for conventional diabetes treatments. It is important to consult with a healthcare professional before starting any new diabetes management therapy.

Source: Various Yoga Mudras for diabetes to reduce the effects of Diabetes

[hariomyogamerkezi]

YOGA ve YÜZME / Beyza Dağlı

Hariom Yoga Uzmanlık Programını Bitirme Projemi, hem yoga ve yüzme benzerliği hem de benim için değerli anlamları sebebiyle; yüzme ve yoga’nın birbirini bütünleyiciliğinin, kendi tecrübelerim üzerinden tespiti ve profesyonel yüzücülerin performanslarının pranayama ve meditasyon çalışmaları, kriya uygulamaları  ve yoga asana pratikleri ile nasıl desteklenebileceği üzerine hazırladım.

1)    İnsan & Su & Kundalini Enerjisi & Yılansı Varlıklar & Suyun Şifalı Etkisi:

Omurgamız makrokozmos olan evren ile mikrokozmos olan bedenimizin bağını temsil eder, evrendeki kökümüzdür. İlahi kozmik enerji olan Kundalini enerjisi omurgamızdan akar.  Omurgamız, Evren-Dünya Ekseni ya da Dünya Sütunu olarak bilinen Eksen Mundi’nin mikrokozmosu olarak kabul edilir. Sütun sabittir, ancak evrenin sürekli hareketliliğini sa��lar. Omurgamız da mikrokozmos açısından baktığımızda bize aynı paradoksallığı yaşatır, hem bu dünyadaki kökümüzdür, hem de su’suluğumuzun simgesidir.

Jung’a göre omurganın simgesi yılandır ve yılan bilinçaltını simgeler. Kundalini enerjisinin de sembolüdür. Akışı ve dönüşümü simgeler. Üst ve alt bedenimizi bağlayan, dönüşüm ve akış noktası olan sakrum bölgesinden uyandırıp, omurgamız boyunca yerçekimine karşı hareketlendirilmeye çalışılır. Çakra sistemlerini ve yoga asana çalışmalarını bu prensip üzerinden inceleriz.  

%70i sudan oluşan bedenimiz, kundalini enerjisi, omurga, yılan, yılanın su’suluğu, bizim su’suluğumuz ve evren ile olan bağımız, su ve suyun şifalandırıcı etkisi ile yoganın şifalandırıcı etkisi..  Yoga ve yüzmenin akış temelli, içgüdüsel ve bütünleyici ve birleştirici bağını kurabilmek, hissedebilmek önemlidir.

2)    YÜZME VE MEDİTATİF ETKİSİ: Meditasyon, Odaklanma, Mantra ve Yantra:

Yüzmek meditatiftir. Yüzme esnasında kişi suyun içinde saatlerce tek başına idman yapar, kendisi ve zihni ile başbaşadır. Hayaller kurar, düşünür, değerlendirmeler yapar, kararlar alır bazen alamaz, hedefler koyar..  ve kendi içinden gelen, iç müziğini dinler.. Yüzücünün meditasyon ve pratyahara çalışması yapması , zihnini, duygularını ve duyularını kontrol altına alabilmesi sayesinde, içten ve dıştan gelen uyaranların sessizleştirilerek, kişiyi etkilememesini, konsantrasyonunun bozulmamasını sağlar. Aslında yüzücülerin pratyahara’yı suda deneyimlediklerini düşünüyorum. Suyun içinde, minimum ses ve görsel uyaranla, duyu organları en minimum düzeyde kullanılıyor.

Yüzücünün, yüzme yarışlarının bitiş anını görselleştirerek, meditasyon esnasında yantra olarak kullanması ya da aum mantrasını söylemesi zihnini sakinleştirmesine ve odaklanmasına faydalı olabilir.  

Meditasyon yapmak, zihni dinginleştirme ve zihni odaklama çalışmaları ile sporcunun sonuca odaklanmasını ve performansını artırmasını sağlayacaktır.

 3)    YÜZME VE NEFESİN RİTMİ : Pranayama & Vayular & Bandha Çalışmaları :

Yüzme sporunda kas gücünden daha önemli olan nefes’tir. Doğru kontrol edilmesi ve yönlendirilebilmesi, performans anlamında başarılı olunabilmesinde kilit noktadır. Nefes kontrolü ve yönlendirmesi ile daha hafif hisseden beden, suda da daha hızlı gider, daha uzun süre performans gösterebilir. Yogayı da cimnastik,pilates gibi diğer beden performansı sporlarından ayıran nefes ile çalışma şeklidir.

Yogada her bir nefesimizi, her bir hareketimize entegre etmemiz ve nefesin ritmini yakalamamız, yogayı diğer bedensel aktivitlerden ayıran özelliktir.

Yüzmede de aynı şekilde, her bir hareket nefes ile ritmik olmalıdır ve açık göğüs ile, diyafram nefesi kullanılmalıdır. Nasıl ki yogada asanaları tek taraflı yapmıyorsak, yüzmede de 3 kulaçta 1 bedenin her iki tarafından eşit döngüde nefes alınır. Suyun içine her girişte nefes ver, her kulaçla nefes al, takla ve dönüşlerde nefes tut.. gibi.. yüzmede de hareketin ve nefesin entegre, bütünlüklü ritmiyle akar.

Nefes kontrolü sayesinde, içsel enerjimizi verimli kullanabiliriz. Pranayama çalışmaları disiplin için, kişiyi bedensel ve zihinsel olarak hazırlar.

VAYULAR:

Yüzme sporunda üst beden kasları çok aktif ve yoğun çalıştığı için prana-vayu ve samana-vayu’nun farkındalığı ve yönlendirilebilmesi, yüzücünün performansını artırıcı etki yapacaktır. Apana-vayu’nun da doğru nefes tekniği ile yukarı yönlendirilmesi, yüzme esnasında yüzücünün ileriye doğru gitmesine ve hızlanmasına fayda sağlayacaktır.  

Bedendeki vayuların ve nefesin doğru yönlendirilebilmesi için pranayama çalışmaları yapmak etkili ve faydalı olacaktır. Pranayama çalışmaları ile, nefesin bilinçli ve farkındalıklı bir şekilde alınması, verilmesi ve vayuların prana enerjisi ile yönlendirilmesi sağlanır.

PRANAYAMA:

Yogada asana çalışmaları yapmak ya da yüzmek, kasların ritmik kasılması ve gevşemesi ile bütün bedende kan dolaşımını ve bedendeki enerji akışını artırır. Pranayama çalışması ile doğru nefes alarak, akciğer, kalp ve diğer bütün organlara oksijen akışı artırılarak sağlıklı ve verimli çalışmaları desteklenir.  

·       Ujjayi Pranayama

·       Kapalabhati

·       Bhastrika

·       Kumbhaka (akciğer kapasitesini artırmak ve diyaframı güçlendirmek için önemlidir)

·       Viloma & Anuloma Pranayama / Nadi Sodhana Pranayama

·       Sitali / Sitkari Pranayama (İdman ya da yarış sonrası uygulanabilir)

 BANDHALAR: Bandha uygulamaları ile mevcut enerjimizi doğru yönlendirebilir ve istediğimiz harekete kanalize edebiliriz. Böylece enerjimizi efektif kullanmış oluruz. Yüzme esnasında hareket ileri gitmeye ya da yarışa başlangıç aşamasında yani depar çıkışında ileri sıçramaya odaklıdır. Doğru kilitleri kullanarak ve enerjiyi yönlendirilerek yüzme esnasında performans ve dayanıklılık artışı sağlanır.

·       Jalandhara Bandha

·       Uddiyana Bandha

·       Mula Bandha

 4)    YÜZME VE KRİYA UYGULAMALARI:

Klorlu suda idman yapan yüzücülerin kriyaları düzenli olarak uygulamaları sağlıkları açısından faydalı olacaktır.

·       Jala Neti (Sinüs, burun temizliği)

·       Danta Dhauti (Tüm ağız ve göz temizliği)

·       Trataka (Gözler yaşarana kadar sabit bir noktaya/muma bakmak)

·       Nauli (iç organlara masaj)

 5)    YÜZME VE OKSİJEN:

Pranayama çalışmaları, akciğerleri temiz tutarak , temiz kan akışını hızlandırmaya destek olur. Dolaşımı ve kardiyovasküler kapasiteyi destekler. Temiz kan akışının sağlanması, bedende kaslara da oksijen gidişini artıracağı için, asana yaparken, özellikle ters duruş ve twistlerde, ve yüzerken bedendeki laktik asit birikim hızını yavaşlatır. Böylece, yüzme performansı esnasında, kasların yorgunluk süresini azaltarak, yüzücünün daha uzun süre ve daha az yorularak performans göstermesini sağlayacaktır. Laktik asit birikiminin yavaşlatılabilmesi dolayısıyla da, bedenin kendisini daha hızlı yenilemesini sağlayacaktır.

 6)    YÜZME VE YOGA ANATOMİK BENZERLİKLER : (Kas yapısı & Kas Grupları & Eklem esnekliği, Rotasyon Kabiliyeti , Dayanıklılık çalışmaları, yenilenme..vs)  

Yogada kişinin kendi beden ağırlığı ve yerçekimi etkisi ile dayanıklılık ve kas gelişimi sağlanmakta, böylece yoga yapan kişinin kas yapısı uzun kas olarak gelişmektedir. Yüzmede de aynı şekilde, kişinin kendi beden ağırlığı ve su direnciyle kas gelişimi sağlanmasıyla, uzun kas yapısına sahip olunmaktadır. Böylece yoga ile, yüzücülerin uzun ve esnek kas yapılarına sahip olmaları desteklenir. [Örn: Yüzücülerin kas yapılarını değiştirecek kadar, ağırlık çalışmaları ya da bisiklete binmeleri tavsiye edilmez. ]

Yüzücüler idmanlarının ağırlıklı bir kısmını su idmanı olarak yaptıkları için, iskelet ve kas sistemlerinde, yerçekimine karşı hareket edilmemesinden kaynaklı olarak; omurga hizalanmasında ve kemiklerin güçlenmesinde problemler ya da  eklemlerin fazlaca esnek olması gibi olumsuz etkiler yaşayabiliyorlar. Bu nedenle, bedeni güçlendirmek için yerçekimine karşı dayanıklılık ve güçlendirme egzersizleri yapılması kemik ve kas gelişimi için çok önemlidir. Özellikle daha büyük risk altında olan kadın yüzücülerin ileriki yaşlarında osteoporoz (kemik erimesi) yaşamaması için dikkat etmeleri gerekmektedir.

Yoga asanalar ile, yüzücülerin, beden farkındalığı, dayanıklılığı, esnekliği ve rotasyon kabiliyeti ile, hareketlerin hafifliği ve atikliği  sağlanır. Eklem [özellikle omuz ve kalça eklemleri ile el ve ayak bilekleri ] esnekliği ve hareketliliği desteklenir. Yüzme esnasında sakatlanma durumlarında, iyileşme sürecini destekler. [örn: restorative sekanslar]

 7)    YÜZME VE YOGA ASANA PRATİKLERİNİN ETKİSİ: (Pawanmuktasana , Asana Grupları, Örnek ders..)

Core gücünü ve dayanıklılığı artırıcı asanalar, kandaki oksijeni ve sirkülasyonunu artırıcı twistler ve ters duruşlar, omurgayı uzatan, omuz ve göğüs açıcı, kol güçlendirici gibi üst bedene odaklanan asanalar, ile, quadriceps, psoas ve kalça açıcı asanalar tercih edilmelidir.

İskelet sistemine ve zihnin odaklanmasına olumlu etkilerine ek olarak, bağışıklık sistemini güçlendirmesi ve stres seviyesini azaltarak duygusal hale olumlu etkileri ile de yoganın faydalarından yararlanılmalıdır.

Yüzme stillerine göre yoga pratiklerinde odaklanılacak bölgeler:

 Örnek Pratik Sekansı:

·       kapalabhati, nadi sodhana pranayama [& whole lesson with ujjayi pranayama]

·       pawanmuktasana, standing shoulder stretch, side stretch, salabhasana, virasana, sun salutation

·       warrior 1 & 2, side-angle, dolphin plank, leg lifts, extended curls, hand stands, crow, scorpion w props, pigeon, baddha konasana, seated forward folds, spine spinal twists... & savasana & meditation şeklinde bir ders akışı tercih edilebilir.    

 YÜZME VE YOGA ASANALARININ BENZERLİKLERİ

 Butterfly

Kelebek stili

Adho Mukha Svanasana

Urdhva Mukha Svanasana /  Bhujangasana

Salabhasana A + B

Free style (Serbest stil)

Salabhasana A + B

Backstroke (Sırtüstü stil)

Salabhasana A + B

Breast stroke (Kurbağalama stili)

Namaskara mudra

Bhekasana ( kurbağa pozu)

Baddha Konasana & Utkatasana

Depar  Çıkışı:

depar taşı üstünde

uttanasana / ardha uttanasana

parsvottanasana

suya girişte

virabhadrasana 3

urdhva hasta tadasana

sırt üstü depar çıkışında

apanasana

chakrasana

su içinden çıkışta

apanasana burgu

ayak parmak ucunda urdhva hasta  tadasana (kendini ileri itme)

Round Dönüşlerde:

Flip turn:

apasana / balasana, burgu &  salabhasana B

Nefes Alışlar:

Serbest stilde

arm twist w head up and twist

Pranayama

Ujjayi pranayama & Kumbakha

Uddiyanabandha & MulaBandha /  apana up.

Ön ısınma:

Pawanmuktasana, yüzüstü omus açma

İdman sonrası

oturarak burgu

   Namaste!

Beyza Dağlı

[learningdays]

Apana Vayu Mudra – for healthy heart and first line of defense for heart attack The Apana Vayu Mudra can be practiced for strengthening and healing of heart. The mudra acts as first aid at the time of heart attack. Holding the mudra during heart attack averts the possibility of heart failure. You need to press the tip of the index finger on the base of the thumb and join the tip of middle and ring finger to the tip of the thumb. Heart patients can do the mudra for 10-15 minutes thrice in a day. The heart patients in addition to Apana Vayu mudra should learn to relax. Meditating 30 minutes in morning and evening with soothing music strengthens the hearts. Heart patients must spend their leisure time in the lap of nature and must avoid audio and video that over excites the senses. From my 2012 blog post on Tumblr #mudras #yoga #yogapractice #apanavayu #heart #heartattack #heartfailure #healing (at Noida) https://www.instagram.com/p/CAsGguoHfmH/?igshid=1i8h9yjr2pzqo

Check out my book on practical detoxification techniques. The Morning Cleanse is available on Kindle App and Kindle device.

[yogadigest]

@alexzandrapeters talks about #mudras. Tag someone who might find this useful! 💕 ~ "Have you every watched a yogi’s video and noticed that they would do something different with their hand gestures & held their hands and fingertips a certain way? Those are Yoga Mudras. Mudras are a way to turn your practice inward (usually used during meditation) but sometimes we use them during our physical practice to channel in specific goals for our bodies energy flow. Our hands hold five elements: Thumb=fire , index finger=air, middle finger=space, ring finger=earth, pinky finger=water. Within our hand gestures, we are not only connecting principles at play but also freeing actions taking place depending on the mudra we use. Mudra in order of the video: Gyan: to improve your concentration and sharpen your memory. This is a great mudra to use when seeking to gain knowledge. Elements: Fire + Air Buddhi: used for mental clarity. You perform this gesture when you need to understand intuitive messages from your subconscious (i.e., dreams or meditations that puzzle you). Elements: Water + Fire Shuni: used to improve intuition, alertness, and sensory powers. It also purifies your emotions and thoughts. Elements: Space + Earth Prana: to activate dormant energy in your body Elements: Space + Water + Fire Dhyana: to bring you into deeper, more profound concentration. This gesture can also help bring you tranquility and inner peace. Elements: ALL Surya: Improve metabolism + digestion, useful to ward off colds since it increase our core body temp. Elements: Space + Fire Apana: good for mental or physical digestion and for eliminating waste material from the body. Elements: Space + Fire + Earth Ganesha: this mudra is great for relieving yourself of all types of obstructions in your life; it can help you regain positivity and courage when dealing with hard times. By performing this mudra, you bring your attention and energy into the heart center, opening up your lungs and heart to the subject of your meditation." 🧘🏽‍♀️ https://www.instagram.com/p/Bqc6BfeBIgO/?utm_source=ig_tumblr_share&igshid=4bawf0p5yx1m