For modern people, most health problems are directly related to excess weight. Sedentary work, a lifestyle with lack of movement and constant stress, unhealthy diet with a predominance of synthetic and processed food - all this leads to the accumulation of fat and the occurrence of many diseases, most of which pose a serious threat not only to health, but also to human life. Most people are aware of the need to lose weight, but do not know how to do it in the best way. A course of video exercises “for weight loss,” taught by trainer Alexey Vladovsky, will help you realize your dream and restore health and beauty.
How to lose weight without visiting fitness clubs
For many overweight people, attending sports classes in a group is a real serious test for the nervous system, and individual instructions from a fitness trainer are an incredible luxury due to their high cost. Many try to overcome their complexes and continue to attend classes, but soon quit them because they cannot keep up with their rhythm, designed for strong, young and slender people. There is only one way out - to study at home. But here other “pitfalls” await those losing weight:
Lack of motivation and competition.
The desire to indulge one’s weaknesses and not complete the course of exercises in full.
Lack of control allows you to relax and carry out classes carelessly, skip or arbitrarily shorten them.
Proximity to the kitchen and refrigerator often ruins all efforts.
It turns out that losing weight without visiting a fitness club is almost impossible, unless the person losing weight has iron willpower. Actually this is not true. A lot depends on the choice of exercise course and the trainer teaching it. Many of those who have already completed the “Kundalini yoga for weight loss” course claim that it was Alexey who managed to interest them in this type of yoga. With his encouragement, they began to follow the coach’s recommendations, gradually got involved and saw real changes in the state of not only their body, but also their mind, well-being and self-identity. Conventional weight loss techniques, at best, insist on cleansing the body of toxins, while kundalini promotes a kind of “cleansing of the brain.”
A person begins to understand that the reason for his obesity lies not in the stomach, but in the head. Most often, excess weight occurs due to dissatisfaction with life. This could be an unsuccessful personal or family life, an unloved job, a lack of demand as a specialist and a person. It’s no secret that very often we simply “eat up” our problems. Yoga acts as a stimulator of thought processes that lead to a rethinking of life and an understanding of the need to lose weight not only to gain slimness and a beautiful appearance, but also to achieve significant changes in one’s own destiny.
Six stages of training
In order to be able to lose weight in the most comfortable environment, Alexey Vladovsky created a special video course “Kundalini yoga for weight loss.” It consists of six lessons, each of which has a special name:
1. Ten bodies of consciousness.
2. The navel center and the energy of release.
3. Natural setting.
4. Nabhi kriya.
5. Exercises for morning sadhana.
6. Detoxification.
Just by the names of the lessons alone, you can understand that Kundalini yoga for weight loss practices an integrated approach to the process of losing excess weight. The coach understands perfectly well that it’s quite easy to “throw off” kilograms; you also need to make sure that they don’t come back, bringing with them a few more of their “friends”. Only a change in your usual lifestyle can eliminate the factors that previously caused overeating.
Advantages of Alexey Vladovsky’s technique
Each lesson with Alexey Vladovsky is carefully thought out and aimed at a specific goal - weight loss.
At the first lesson of the “Kundalini Yoga for Weight Loss” course, exercises are introduced for different muscle groups, including the abdominal muscles, which can affect digestion. Particular attention is paid to the practice of “Breath of Fire”, as it helps to speed up and improve the processes of digesting food.
The second lesson is devoted to exercises for the abdomen, which helps improve and accelerate metabolism in the body. This is one of the most important ways to lose weight naturally and lastingly.
In the third lesson, Kundalini yoga for weight loss focuses on careful and serious work with the abdominal muscles, which sets the body in the right direction to detoxify and activate calorie burning. Over the years of passively absorbing mountains of food, the body has become “lazy”, and the muscles have weakened and “forgot how” to work. But only active muscular work can expend energy, and, therefore, consume accumulated fat.
The fourth lesson is extremely important, as it is aimed at influencing the Manipura chakra. It can encourage a person to change their usual diet. If you do not do this, weight loss may turn out to be a temporary condition, since without the active work of the manipura chakra, eating habits from the “past life” will very quickly return after the end of the course. During this lesson, the abdominal and thigh muscles are also carefully strengthened.
The fifth lesson reveals the secrets of invigorating and energizing morning exercises, which set the right rhythm for the whole day and help quickly burn incoming calories. By doing them every day, a person will be able to be active all day and resist the temptation to smooth out the difficulties of existence by consuming an excess amount of food of not the best quality.
With the help of the sixth lesson, following the recommendations of the video will be able to free yourself from accumulated toxins, make your body stronger, healthier and more beautiful. It is the slagging of the body that often interferes with the proper process of losing weight. This can be compared to the condition of a water tank in which the release valve is faulty. If the water does not leave the vessel, it stagnates, acquires an unpleasant odor and begins to decompose. The same thing happens to the body, poisoned by toxins.
Try this course, and a charismatic trainer will take you through the necessary tests until you achieve perfect harmony of soul and body (we also recommend watching the methodology). Losing weight will not be easy, but it will be useful and extremely interesting, and the effect will be obvious - strengthening muscles will definitely benefit your health. For many, this course will be an impetus for a more in-depth study of other yogic practices, not just kundalini.
Here is a basic set of exercises, which is designed for those who are just starting to practice yoga. This complex can be performed at any time of the day.
If you have decided to start practicing yoga, then this complex is the ideal solution for you. The lesson explains in detail a set of Kundalini yoga exercises for weight loss.
The topic of this class is the study of various locks or bandhas (root lock (mulabandha), diaphragm lock (performed only while exhaling), throat lock (pull the chin to the neck and straighten it so that the spine is straight like a pillar) and large lock (when everything is three locks are made together and performed only on exhalation), which are necessary to consolidate the effect of practice and allow a new balance to be established, they have a huge impact on the entire system and the human mind.
We will also study in detail the correct execution and effects of Sat Kriya.
Sat Kriya is an independent kriya, consisting of one exercise, which massages the entire abdominal area, stimulates the digestive, reproductive, and genitourinary systems, relieves some neuroses and fears, obsessive thoughts and excessive emotionality disappear. Kriya works directly with the first chakras, and then rises higher, promotes the awakening of kundalini, balances prana, apana and the navel center, and also strengthens physical health in general. When performing the practice, we recite the mantra Sat Nam. On “Sat” we draw in our stomach, on “Nam” we relax. The Sat Nam mantra is translated as “The True Name of God.”
In the practice of kundalini yoga, the class begins with the opening mantra Ong Namo Guru Dev Namo, which is pronounced 3 times.
It does not require much time, and will fit into anyone, even the busiest schedule.
In addition, the task of this complex is to activate all the tissues and energy shell of your body, as well as strengthen and stretch all the main muscle groups of the body. In addition, with the help of this complex our joints become more mobile.
At the end of the practice, chant the mantra three times
"Let the sun shine on you
And love will endure
Pure light will illuminate you
And keeps it on the way"
And the mantra pronounced three times: Sat Nam, the action of which is to activate all the driving forces of our body and purify (enlighten) the psychological consciousness.
Some teacher tips
Perform all movements efficiently and consciously.
Synchronize your movements with your breathing.
To work every day with a minimum of time, you can perform Sat Kriya for 3-5 minutes.
When performing asanas, automaticity should be avoided. Be sure to focus on the sensations that arise during the exercises, and do not be distracted by extraneous thoughts and objects.
After performing Sat Kriya, relaxation is required, equal in time to performing the Kriya.
Do the exercises as your body currently allows.
After completing the complex, be sure to lie down for a while and allow yourself to relax.
Attention:
This complex is suitable for absolutely everyone, with the exception of those who have any contraindications to any yoga classes.
Sat Kriya is not performed by women during menstruation and during pregnancy.
What you will need for the lesson:
Yoga mat, bottle of clean drinking water
Master Yogi Bhajan became the first person to teach Kundalini Yoga. From a very young age, he studied theology and the art of meditation with leading teachers. At the age of sixteen he achieved the title of master of this practice. Kundalini yoga consists of a set of physical exercises, diaphragmatic breathing techniques and meditation. This type of yoga is a type that combines all the components listed above into one whole. Self-improvement, gaining strength spiritually and physically, finding inner peace - all these are the goals of those people who decided to start practicing this type of yoga. In addition, kundalini yoga can normalize the functioning of the nervous and endocrine systems and optimize organ functions. Kundalini yoga and weight loss are also interconnected processes, since this practice directly affects the improvement of the physical body.
One kundalini yoga session consists of six parts: meditation, warm-up, “kriya” (set of exercises), relaxation, meditation, blessing - “may the long time sun shine upon you” (translated - may the sun shine on you for a long time) . It is important to strictly adhere to the exercises in order. The average duration of one lesson is an hour and a half. It should be noted that the main goal of kundalini yoga is not weight loss. However, this practice is great for getting your body in great shape. This is explained by the fact that exercises based on diaphragm breathing can speed up the metabolic process, resulting in intense fat burning. Before you start practicing kundalili yoga, you need to learn how to breathe with your stomach. Mastering this technique is useful in dealing with stress. This breathing technique is also excellent for people suffering from panic attacks, increased emotionality and epileptic seizures. What you need to understand is that breathing technique is the basis of yoga. Lie on your back, place your hand on the diaphragm area (this will help control the position at first). The main principle of breathing with the stomach: when inhaling, the diaphragm lowers and the stomach rises; when exhaling, it’s the other way around, and air is pushed out of the lungs. Try to breathe calmly and slowly. It takes ten seconds to exhale and inhale. Start with three minutes of belly breathing and gradually work your way up to eleven minutes. After completing the exercise, rest for three to four minutes while lying on your back. After mastering breathing practice, you can safely move on to kundalini yoga exercises. To begin with, you need to learn seven exercises: spine bending, spinal twisting, bear grip swing, shoulder raise, head rotation, bear grip, sat kriya. We recommend finding special videos that describe and show in detail how to do these exercises correctly. This will make it easier for you to master this complex. Listed below are some rules and recommendations that should be followed when performing the exercises: . Make sure that you do not experience tension when inhaling and exhaling. . When you inhale, try to draw as much air into your lungs as possible, relaxing your chest. When exhaling, try not to arch your spine. . You should not feel dizzy when holding your breath. Its flexibility can tell about the youth of a body. Kundalini yoga can give your body flexibility and, accordingly, youth. You will also feel a surge of strength and energy. In addition to a slim figure and beauty, by doing this set of exercises, you have the opportunity to put your nerves in order. As you can see, the benefits of kundalini yoga are very difficult to overestimate. Therefore, we wish you to join this practice and feel the qualitative and significant changes that will inevitably occur in your body!
Eastern techniques for healing and losing weight have become a favorite among our compatriots over the last decade. Usually, popularity comes to them after famous people become interested in a certain direction. Then the celebrity’s fans begin to imitate her and bring the technique “to the masses.” With kundalini yoga the story is about the same. Initially, it was “propagated” by Alexey Vladovsky. Now it is used in weight and figure correction by those to whom this person is unknown.
Kundalini is based on the idea of the hidden potential of the body. The purpose of the classes is to learn to use the energy “localized” at the base of the spine and move it to other energy centers. Actually, this energy is called “kundalini”. Like any yoga for weight loss, this technology is interesting and promising.
A distinctive feature is the combination of breathing, meditation and physical exercises. One lesson is divided into several parts and lasts from an hour to an hour and a half. Moreover, physical exercises take only 30 minutes from the period. This is probably understandable. But what does the eastern direction have to do with losing weight? There really is a connection.
Rebirthing in the Kundalini tradition, October 16
Rebirthing in the tradition of Kundalini yoga with Alexey Vladovsky.
Why are we bored and sad?
The answer is known! Gaining life experience, we accumulate impressions and emotions, joys and disappointments, fears and pleasures from new experiences. Subconsciously, we use the same typical reactions and behavior patterns formed on the basis of this experience in subsequent “similar” circumstances.
In the future, our accumulated “positive” stereotypes sluggishly repeat an insignificant dose of once great sensations, and “negative” patterns prevent us from living consciously and creatively, completely depriving us of the beauty of life.
To escape the captivity of your own mental programs, the long-awaited REBIRTHING class in the tradition of kundalini yoga will take place on October 16 at @yogaworks.ru!
This is a special type of practice that was given by Yogi Bhajan for those cases when a person can no longer independently understand the reasons for his failures, fears and depression, and cannot find a way to gain new experience in everyday life.
Kundalini Rebirthing allows not only to harmonize a person’s energy structure, but also helps to get rid of all sorts of painful tendencies, interfering habits and false ideas about oneself.
Kundalini yoga rebirthing is a powerful process of cleansing the subconscious from the pressure of experienced troubles, after which you will begin to realize the previously hidden true reasons for your current states, circumstances and intricacies.
We'll tune your brain so you feel refreshed and inspired!
Space is limited, so we recommend signing up today - click here! Help yourself and offer help to those who need it! Happiness, health, blessings to us, our loved ones and all people on Earth!
WHEN: October 16, Wednesday, 20:00 – 22:00
About the teacher:
- Yoga teaching experience: more than 10 years (Nepal, Sri Lanka, India, Kazakhstan, Belarus, Russia, Ukraine, Thailand, Azerbaijan, Georgia, China)
- Alexey provides assistance in overcoming depression and getting rid of anxiety
- Has techniques for achieving happiness, health and blessings
- Leader of the music project “Yoginroll”
What is Kundalini yoga?
Kundalini yoga is a unique practice that works with your nervous and endocrine systems. It gives a charge of vivacity and a great mood at the very first lesson, allows you to become more aware of your feelings and thoughts, and increases stress resistance.
What is Rebirthing?
Rebirthing is a special method of meditation and practice of Kundalini yoga, which was presented to humanity by Yogi Bhajan to get rid of fears, negative memories and painful tendencies.
Rebirthing is an intense and deep process of cleansing your subconscious from the troubles you have experienced, after which you will feel renewed!
For whom?
- For those who realize that many causes of suffering and failure lie not in external circumstances, but in their own subconscious,
- For those who understand that while gaining experience in life, we accumulate impressions and emotions, disappointments and fears. In the future, these stereotypes prevent us from living consciously and creatively.
- For those who want to safely undergo an effective session of cleansing the subconscious from experienced troubles and feel renewed!
The practice of Rebirthing will help you:
- relieve anxiety and worry,
- get out of depression and stress,
- gain psychological stability,
- discover new sources of internal energy,
- achieve inner silence and harmony.
The classes do not require prior physical training or special flexibility.
WHEN: October 16, Wednesday, 20:00 – 22:00
PARTICIPATION COST: 2200 ₽
BOOK ONLINE NOW – click here
The benefits of yoga for the figure
You should not expect unique effects from the classes. They, of course, have a certain effect on weight. But still, the main purpose of training is health improvement, not weight loss. Regarding body shaping specifically, kundalini yoga is useful for the following reasons.
- Increased overall tone and energy. Regular exercise makes a person more energetic, active, and flexible. There is an opportunity to quickly cope with excess weight.
- Normalization of the gastrointestinal tract. Any physical exercise helps improve the functioning of the digestive system. But kundalini is especially effective because it involves breathing exercises.
- Restoration of natural hormonal levels. Yoga is incredibly useful for endocrine disorders. After all, excess weight is often a consequence of hormonal imbalances.
- Acceleration of metabolism. More precisely, classes allow you to return it to normal. By systematically performing appropriate exercises, you will certainly be able to lose weight, because metabolic processes will return to normal levels.
Overall, kundalini yoga can be beneficial for weight loss purposes. At least doing it all the time, and not from time to time. Then the fat layer will gradually thin out, and the weight will decrease. It should also be said about the additional advantages associated with the classes: yoga improves your mood, brings peace, and increases stress resistance.
Training is useful in any case.
Where to begin
Before you begin the part of the class that involves physical exercise, you will have to master the breathing technique. The technology is significantly different from what most people are used to in everyday life. The easiest way to get your first skills is by “training” while lying on your back. The point here is seemingly simple:
- breathing is carried out with the stomach and movements of the diaphragm;
- on inhalation, the stomach “fills”, the diaphragm lowers;
- at the exit, the stomach “deflates”, the diaphragm rises as much as possible to the lungs.
All these actions are carried out slowly. You need to spend 10-15 seconds on the movement. But the most important thing is that there is no feeling of lack of oxygen. If it does occur, you should speed things up a little. There is a short delay between inhalations and exhalations. At first, about 3 minutes are spent on breathing exercises, then the period is increased to 10–15 minutes.
Physical exercise
Now let's move on to the physical exercises themselves. They are performed together with breathing exercises, having previously mastered it well. First, we list the fundamental rules that allow you to perform the exercises as efficiently as possible:
- during exercise, the spine is kept straight (when movements do not suggest otherwise);
- muscle contraction occurs as you exhale, followed by holding your breath and relaxing with inhalation;
- the minimum number of repetitions is 26, the maximum is 108 (unless otherwise specified);
- those who begin to exercise are allowed a 3-minute rest between exercises.
Physical activity is a central part of the classes. They begin and end with breathing exercises and meditation. 30 minutes are spent on active actions. What movements are included in the complex? Kundalini yoga consists of such exercises.
- Bends in a sitting position for the spine. In a sitting position with bent knees, the spine is bent forward and backward, respectively, bending and returning back. While bending, inhale; when bending back, exhale.
- Twisting. A similar principle, but the spine does not bend, but twists to the right and left. When moving to the left, inhale, when moving to the right, exhale. The exercise is done 26 times in each direction. Upon completion, be sure to take a break of about a minute.
- "Bear swing." Performed with hands clasped on the chest. The movements are made with the elbows pointed to the sides - up and down in turn. The number of repetitions is the same as the previous action.
- Shoulder exercise. Raise and lower your shoulders for two minutes. In this case, there is no clear limit on the number of repetitions.
- Head rotation. The usual rotational movements are clockwise and counterclockwise - alternately. Five turns in both directions is enough. Must be slow and with proper breathing technique.
- "Capture". First, clasp your hands at neck level and take a deep breath. In this position, lift your arms above your head without exhaling. Exhale at the moment when the hands return back. 2 reps.
- "Kriya". Ends the cycle. Sit on your heels and touch your knees to each other. The arms are raised above oneself, the palms are joined so that the index fingers remain straight and look up, and the rest are intertwined. The main movement is done with the stomach - it alternately retracts and relaxes at a fast pace, observing breathing techniques. The movements should be performed for approximately three minutes in total.
Afterwards they move on to meditative exercises. There are no strict requirements here. Some people even replace meditation with a relaxed “lying” on their back for 15–20 minutes.
It is unprincipled for those who wish solely to improve their figure, and not to plunge into eastern philosophical trends.
But training definitely requires regularity. Then the desired effect on the body will appear soon.
Summary
It was emphasized above that kundalini is a technique aimed at generally improving the functioning of the body. Strengthens the body and nerves, helps to find harmony with oneself. The exercises will be useful even without causing significant weight loss. And to increase the chances of getting rid of extra pounds, it is advisable to switch to a healthy diet. The “adepts” of yoga themselves say that vegetarianism is better suited to the technique.
Using kundalini yoga for weight loss is a rather exotic choice. Who doesn’t know, a lesson of such yoga is more like a meditation class or hatha, and not a dynamic change of complex asanas. Fans of kundalini also somehow don’t talk about burning calories. And even before this stage, yoga does not allow minors, pregnant women are not welcome in classes, and breathing is very loud. Musician and trainer Alexey Vladovsky is popularizing this trend in Russia. He also created a popular video course, which is included in the video library of the ZhiVi TV channel. It was with the promotion of this video course that the popularity of kundalini yoga began among wide sections of the losing weight population.
Yogi Bhajan
Yogi Bhajan is the man who brought Kundalini Yoga to the West and put a lot of effort into spreading it.
During his visit to California in the late 1960s, Yogi Bhajan witnessed the hippie cultural revolution. Many of the principles of which coincided with his Sikh worldview.
He noticed two things:
1) The search for expanded consciousness by American youth is a desire to know God
2) Mind-expanding drugs and New Age philosophy are the wrong path
Yogi Bhajan knew that teaching Kundalini Yoga outside the sacred Indian lineage was prohibited.
But in one of his meditations during a trip to Los Angeles, he came up with the idea of combining ancient knowledge with modern practicality.
He came out of the meditation with inspiration and declared: “Every person from birth has the right to be healthy, happy and enlightened. And the practice of Kundalini Yoga is a way to use your birthright.”
Over the next 2 years, he founded the Kundalini Research Institute.
Yogi Bhajan has taught more than 8,000 Kundalini Yoga classes. He created the first teacher training program in 1969 and has personally trained thousands of yogis around the world. “Kundalini Yoga is the science that unites the finite with the Infinite.” - Yogi Bhajan.
What is kundalini yoga for weight loss
As a matter of fact, if you ask such a question in any yoga school that is not involved in commercialization and promotion of popular “tricks and gizmos,” you will most likely receive a puzzled look in response. Yogis are not too fond of all sorts of prefixes “for health” or “for weight loss”; the fact is that they believe that the teachings of yogis help a person get to his essence, and all sorts of weight loss are a pleasant bonus.
The “principle of action” of kundalini yoga is based on this most incomprehensible essence. Actually, the school itself is a set of techniques aimed at awakening the special energy of kundalini. All these exercises with awakening are solely for the sake of “pumping up the spiritual level.” An adept loses weight mainly due to a shift in life’s emphasis.
Alexey Vladovsky often says in his interviews that most modern people are “actively involved” in pleasure. And the latter in their heads, unfortunately, is closely connected with food intake. The main task of kundalini for weight loss is to break this connection. With the help of yoga techniques and meditation, a person learns to relax in a state other than “overeating and drinking.” That's the whole secret.
Philosophy of Kundalini Yoga
To understand the philosophy behind Kundalini Yoga, let's look at the original source - the Upanishads, which are a collection of written oral teachings about the spiritual nature of reality.
The Upanishads, originally transmitted from masters to disciples after deep meditative visions, are the basis of Eastern spirituality. The central concepts of Hinduism, Buddhism and other traditions can be traced back to the Upanishads. As well as to Kundalini.
Kundalini is the “yoga of awareness” and its goal is to awaken one’s Higher Self. It is believed that every person is an energy center of Brahman (the divine principle).
Using techniques developed by kundalini yoga masters, we can disconnect from our limited Ego and merge with the limitless divine consciousness.
Wait, how can exercise connect me with... God?
In the kundalini yoga tradition, God is NOT a personified being in the sky. Not even close. The essence of God is the same essence of us. God is the creative consciousness, the energy from which all things are made, including ourselves. We can access Brahman because we are part of it.
In other words, we are separate expressions of the same unified energy.
Kundalini is a way to get rid of our false idea of ourselves as a separate Ego and experience the true nature of our existence.
“Until you make the unconscious conscious, it will guide your life, and you will call it destiny.” – Carl Jung, author of The Psychology of Kundalini Yoga
How to do kundalini yoga for weight loss
Again, under this name in our country you can visit a class of just about anything. The same popular video tutorials are more similar in style to classical hatha - you will do poses and get all the necessary stress on the body. In addition, you will perform specific breathing exercises and will be able to saturate your body with oxygen using them. You will also learn to literally get involved in the process of any action through meditation. Usually, yoga beginners experience an improvement in the quality of any activity. A simple example - if you are used to eating without feeling the taste simply because the portion is exactly the same amount of food, this “valuable skill” is most likely the reason for gaining fat mass. Once you learn to “meditate on food,” to isolate yourself from any external influences while eating, you will be able to lose weight without dieting.
This whole practice is not suitable only for those who do not believe in the effectiveness of anything not directly related to fat burning, calorie expenditure and physical work. Most yoga teachers say that results and achievements in the field of weight loss are a purely individual thing. In particular, there are students who go to primary classes for years and do not achieve anything, simply because they think about their own things during class. And there are also people who manage to learn from videos themselves in such a way that they perceive all the yoga “potential”, and asanas, and meditations, and breathing, and eating style.
However, when attending Kundalini yoga “in real life” you need to be careful. Very often, sects operate under the guise of “spiritual enlightenment and physical recovery.” And the latter, for some reason, especially like to call themselves either adepts of Tantra or propagandists of kundalini yoga.
Especially for – fitness trainer Elena Selivanova
Academy of Integrative Kundalini Yoga IKYA
• Alexey Vladovsky “Kundalini yoga as a technique for overcoming personal anxiety”
Today, there are a large number of theoretical approaches and developments of programs for overcoming anxiety.
However, there is a clear lack of specific experimental studies. The principles of psychocorrection of anxiety discussed in the psychological literature are of a general, undifferentiated nature, while today there is a huge need for the development and adaptation of specific programs for psychocorrection of anxiety and increasing stress resistance. One of the most interesting methods for us of psychophysiological influence on a person’s anxiety, on the tendency to anxious experiences, is Kundalini Yoga of the tradition of J. Bhajan, which includes both methods of psychophysical training and philosophical teaching.
Thanks to Yogi Bhajan and his teachers, practices have come down to us that include a number of various psychosomatic methods of auto-training aimed at strengthening physical and mental health.
The object of this study was the process of psychocorrection of anxiety based on yoga therapy methods.
The subject of the study is the psychological conditions for increasing the effectiveness of psychocorrection of anxiety based on Kundalini yoga methods.
The purpose of this work is to determine the psychological conditions for increasing the effectiveness of psychocorrection of anxiety based on yoga therapy methods and, on their basis, to develop practical recommendations for psychologists on the use of yoga therapy in psychocorrection work.
Objectives of this study:
- Based on an analysis of the experience of studying psychocorrection of anxiety in domestic and foreign psychology, develop a program for researching psychological conditions for increasing the effectiveness of psychocorrection of anxiety based on Kundalini yoga methods.
- Conduct empirical research into the psychological conditions for increasing the effectiveness of psychocorrection of anxiety based on Kundalini yoga methods.
- To develop practical recommendations for psychologists on the use of yoga therapy to increase the effectiveness of psychocorrection of anxiety.
Psychological conditions for increasing the effectiveness of psychocorrection of anxiety based on yoga therapy methods are:
1. Synthesis of traditional hatha yoga asanas and sequences of Kundalini yoga exercises (kriyas) into one psychophysical training.
2. Building a group practice based on the principle of psychophysical training.
3. Monitoring the level of anxiety during yoga therapy.
Research methods:
1. Test “Study of anxiety” (Spielberger questionnaire).
2. Taylor’s anxiety level measurement technique (adapted by T. A. Nemchinov).
3. Dynamic sequence of exercises (kriya) of Kundalini Yoga in the tradition of J. Bhajan.
4. Sequence of static poses (asanas) of hatha yoga in the tradition of S. Sivananda.
5. Text for psychophysical self-regulation in a state of relaxation.
Practical significance of the work: based on the research conducted, practical recommendations for psychologists on the use of yoga therapy in psychocorrectional work were developed.
Psychological characteristics of practical methods of Kundalini yoga.
The opposite of a state of anxiety is a state of calm and tranquility, that is, a state when the mind is calm, consciousness is clear, fears do not bother us, and we are in harmony with ourselves and with the world.
The goal of such therapy is to give the “key” to such a condition, or, more simply, to give a method by which a person himself can get rid of anxiety states.
S. Sivananda, physician, yoga therapist, in his writings defines yoga therapy as “a method of using regular practices of yogic poses (asanas), dynamic exercises (kriyas), relaxations, combined with deep breathing techniques to achieve physical, mental and spiritual balance " (Swami Sivananda. Yoga therapy 114 “Sophia”, 2000.) This practice brings sensations comparable to the sensations of life in childhood.
The keys and methods for solving psychocorrectional problems are always found within the person himself in the form of his bodily manifestations. The ancient yoga traditions and modern body-oriented approaches have extensive experience in transforming bodily symptoms into methods for solving specific problems for an individual.
The combination of this knowledge into a simple and reliable system for the development of physical and mental health of the individual will help solve not only psychocorrectional problems, but in general, significantly improve the quality of life of people. To do this, it is necessary to understand the principle of constructing group psychophysical practice, accessible to every person, regardless of his training, age and cultural identification.
Simplicity and scientific validity, a synthesis of past experience and modern psychological knowledge - this is what qualitatively distinguishes the practice of yoga therapy from Western body-oriented directions and Eastern, orthodox schools of yoga.
