Rinad Sultanovich Minvaleev(August 20, Yaroslavl, USSR) - Russian physiologist, researcher of traditional healing systems, candidate of biological sciences, associate professor at St. Petersburg State University.
Author of research and scientific publications, the largest of which are the method of normalizing adaptive functional systems of the human body and the method of cold resistance of the human body based on the Tibetan "yoga of internal heat" tummo (together with Ph.D. A.I. Ivanov). Author of the book “The whole truth about diets, or How to lose weight without harm to health. Applied Physiology Essays. Scientific leader of a number of international expeditions. The leader of the nominal section in the discussion and educational club www.realyoga.ru.
Popularizer of the physiological approach to the issues of healing the soul and body. Pays great attention to debunking the myths of recovery.
Scientific activity
Scientific publications
- Minvaleev R. S. Electrical activity of the brain during shavasana // For the first time in medicine, 1995, No. 1, - St. Petersburg. - p. 45.
- Minvaleev R. S., Kuznetsov A. A., Nozdrachev A. D., Lavinsky Kh. Yu. Features of the filling of the left ventricle of the heart in inverted human postures // Human Physiology, 1996, vol. 22, no. 6, p. 27-34.
- Minvaleev R. S., Kuznetsov A. A., Nozdrachev A. D. How does body posture affect blood flow in parenchymal organs? Message I. Liver // Human Physiology, 1998, vol. 24, no. 4. - p. 101-107.
- Minvaleev R. S., Kuznetsov A. A., Nozdrachev A. D. How does body posture affect blood flow in parenchymal organs? Message II. Kidneys // Human Physiology, 1999, v. 25, No. 2. - p. 92-98.
- Minvaleev R. S. Features of intracardiac and intraorganic blood flow in selected human postures (according to Doppler sonography): Diss ... cand. biol. Sciences: 03.00.13 / St. Petersburg State University. - St. Petersburg, 1999-118 p., ill.
- Minvaleev R. S. PATENT for the invention No. 2201192 “METHOD FOR NORMALIZATION OF ADAPTIVE FUNCTIONAL SYSTEMS OF THE HUMAN BODY” dated 11.07.2000.
- Minvaleev R. S., Ivanov A. I., Gorbenko P. P. et al. Healthy nutrition as an element of psychosomatic prevention of drug addiction. Research report. State registration number RNC 04.000.02.00067. - St. Petersburg: 2002.
- Minvaleev R. S., Kiryanova V. V., Ivanov A. I. Bhujangasana changes the level of steroid hormones in healthy people // Adaptive physical culture, No. 2 (10), 2002. - p. 22-27
- Minvaleev R. S., Ivanov A. I. On the theory of human organism control. Message 2: Uddiyana-bandha // Adaptive Physical Culture, 2003, No. 1 (13) - p. 10-11.
- Minvaleev R. S., Ivanov A. I. On the theory of human organism control. Message 3: Garudasana // Adaptive Physical Culture, 2003, No. 2 (14) - p. 28-29.
- Minvaleev R. S., Ivanov A. I. On the theory of human organism control. Message 4: Vajroli-Mudra // Adaptive Physical Culture, 2003, No. 3 (15) - p. 9-10.
- Minvaleev R. S., Nozdrachev A. D., Kiryanova V. V., Ivanov A. I. Postural effects on hormone levels in healthy people. Message I: Cobra Pose and Steroid Hormones // Human Physiology, 2004, Volume 30, No. 4. - p. 88-92.
- Ivanov AI, Minvaleev RS Information approach to systems analysis: Basics of modeling and primary data processing. Textbook for university students. Part 1. St. Petersburg branch of the State University-Higher School of Economics, 2006. - 99 p.
- Minvaleev R. S., Ivanov A. I., Savelyev E. V. A new method of human adaptation to low temperature conditions. Thermodynamic approach // Intellectual forum: Open door. Materials of scientific and creative meeting. - St. Petersburg: NII PMM, 2007. - p. 200-206.
- Minvaleev R. S., Ivanov A. I. Model of saturation during breathing with a hypoxic mixture // Sportivna Meditsina (Ukraine), 2008, No. 2. - p. 122-124.
- Minvaleev R.S. Physics and physiology of Tibetan yoga tummo // Chemistry and life XXI century, 2008, No. 12, p. 28-34.
- Minvaleev R. S., Ivanov A. I. On the theory of human body control. Message 7: Controlled decrease in blood levels of cortisol // Sportivna Meditsina (Ukraine), 2009, no. 1-2. - With. 125-129.
- Berkovich Yu. A., Demin A. V., Dyachenko A. I., Minvaleev R. S. Study of methods for increasing the body's cold resistance under hypoxic conditions (intermediate). Research report. IBMP RAS, Moscow 2010.
- Minvaleev R.S. Comparison of the rate of change in the lipid profile of human blood serum when climbing to the height of the middle mountains // Human Physiology, 2011, volume 37, no. 3. - With. 103-108.
- Minvaleev R. The whole truth about diets, or How to lose weight without harm to health. Essays on applied physiology. - M .: Fiton +, 2006. - 128 p. - 3000 copies. - ISBN 5-93457-116-8
- Minvaleev R. Lose weight without harm. Theory and practice healthy eating. - St. Petersburg: Peter, 2003. - 128 p. - (Heal yourself). - 20,000 copies. - ISBN 5-318-00696-5
- Minvaleev R. Weight correction. Theory and practice of healthy eating. - St. Petersburg: Peter, 2001. - 128 p. - (Heal yourself). - 15,000 copies. - ISBN 5-318-00148-3
Publications about expeditions
- Journal "St. Petersburg University", 2010-03-05, "Health in the Himalayas"
- Radio Baltika, 104.8 FM, 05/21/2009. Broadcast with the participation of the organizer of the expedition "Himalayas-2009" Irina Arkhipova and Rinad Minvaleev
It's simple: you need to spend as much energy as you get. In other words, increase physical activity and reduce your calorie intake. The body will begin to use the energy stored for the future, and your figure will begin to gain harmony and lightness.
But everything is not so simple: at the first comfortable occasion, the body will return what has been spent and, just in case, set aside a little more. The body can be fooled or taught, for this Minvaleev offers a special three-day cycle of spending and drinking.
Diet according to Minvaleev: the first day of the spending and consumption cycle
The basis of the principle of losing weight Rinad Minvaleeva
During and before meals, try to drink as much water as possible, it speeds up the metabolism.
Such a system, as the creator himself notes, recalls fasting: from the Christian tradition, its principle of fasting on Wednesdays and Fridays was borrowed, from the Muslim tradition - the rule is not to eat during fasting until sunset.
And in order for food to be digested normally, it must be tasty. The age-old combination of fried potatoes with sauerkraut is not only tasty, but the right one, because one product helps to digest the other. It is necessary to fill up to the full, because the lack of food leads to dysbacteriosis.
The essence of Rinad Minvaleev's diet
He puts forward the idea of simple, safe weight loss.
Rinad Minvaleev has been researching traditional healing systems for many years.
His book puts forward the right idea: to get slim figure no need to fight the body with a diet.
To lose weight, you need to increase energy consumption (take physical activity), reduce energy consumption (reduce calorie intake). Then the body will make up for the lack of energy by splitting fats from fat depots (fatty subcutaneous tissue).
The diet of Rinad Minvaleev is allowed to be observed for an unlimited time, until the desired weight is reached.
On the first day, focus on protein foods: meat, fish, milk products, eggs. This is necessary so that the body receives as much energy as possible and does not want to sleep - as, for example, after goods rich in carbohydrates.
Together with an overestimated amount of protein, try to spend the energy received very much, give your body as much as possible of all physical activities - from spring cleaning to going to the club.
During the first day of the cycle, the body will not have time to adjust to the economy mode and adipose tissue will go away quickly.
During the first day of the cycle, physical activity means a lot - with the help of active physical activity, the metabolism starts, which will contribute to weight loss throughout the cycle.
Minvaleev diet rules
The diet of Rinad Minvaleev should be a permanent way of life. She is simple. The entire diet consists of 3-day cycles.
During the 1st, 2nd day of the three-day cycle there are no strict restrictions on food, but, with intense physical activity, during the 3rd day you need to eat a minimum of food.
With the help of 3-4 three-day cycles, you can lose 3-4 kg.
During the 1st day you can eat normally, but you can not eat fatty, carbohydrates.
You can eat: cereals, lean meat, fish, salads, eggs, whatever you want.
We eat four times a day.
You can't overeat, but you can't go hungry either.
But, you need to actively engage in sports every day. At the same time, we spend maximum amount energy.
During the 2nd day of the cycle: you need to eat normally.
The body for the 3rd day will not get used to the lack of calories and you will not gain weight.
During the 3rd day (unloading): the amount of food intake should be reduced.
You can eat: fruits, fat-free kefir, vegetables and fruits that do not contain starch, drink plenty of water.
During the 4th day: do the same as during the first day of the three-day cycle, until you like the way you look.
Advantages of the Minvaleev diet
But, physical activity should be gentle (walk in the fresh air, easy charging). This is necessary for the adaptation of the body.
By following a diet, you will feel good, because the body will receive everything it needs during the first two days.
The duration of the health-improving weight loss course depends solely on you;
Minvaleev's diet is one of the competent diets, safe diets, effective diets for weight loss that exist today.
This diet was Minvaleev Rinad Sultanovich. He is a physiologist, candidate of biological sciences. He explored traditional health systems, published a very popular book at the present time: "How to lose weight without harm to health."
Rinad Minvaleev has been studying traditional systems for losing weight and improving the body for a long time. On this subject, he published the book "The Whole Truth About Diets", which eloquently confirms the following fact: starvation of the body is not necessary on the path to achieving perfect shape body.
How does Minvaleev propose to solve the problem of excess weight?
This diet has one very important feature - you do not need to torture yourself with hunger and strictly adhere to the time frame. You can “diet” until you see the desired silhouette in a mirror image.
1. On the first day, you can stick to your usual diet.
Of course, overeating and loading the body with excess food is not worth it. You just need to balance your diet.
However, the diet has a characteristic feature - on this day you will need to actively load your body with all kinds of physical activity. those. You need to spend as much as possible large quantity energy.
2. On the second day, the diet remains unchanged, while physical activity must be abandoned, the body needs time to adapt.
3. The third day is unloading, so the amount of food is noticeably reduced, and the amount of liquid, on the contrary, increases. On this day, light foods (kefir, vegetables, fruits, etc.) should be present in the diet.
If you can withstand three or four diet cycles, you will be able to get rid of three to four kg.
The diet is easily tolerated and even with breakdowns, a person gets the desired result;
While on a diet, you will play sports, which will help maintain a good figure. But, you don’t need to play sports every day - during the first day you need to do it intensively, during the second - not so actively.
This technique is great for people who spend most of their time at work;
No contraindications;
And, perhaps, the most important advantage of a diet for beautiful women is that it does not require the study of complex tables, drawing up a nutrition schedule and carefully calculating the calorie content of foods eaten.
According to Minvaleev, a healthy diet is not about what we eat, in what quantities and when, but how food behaves inside the body. Or how the process of splitting food in the stomach and duodenum occurs.
A properly functioning organism is able to digest everything that enters it, plus what is already developed and produced specifically inside. For example, proteins are endogenous, in other words "born inside".
The basis of the presented methodology was the physiological characteristics of the human body. The bottom line is that in one “lean” day, the human body does not have time to switch to economy mode, which allows you to intensively get rid of excess adipose tissue.
Equally important are physical activities, which contribute to the launch of the metabolic process. Weight loss according to Minvaleev is one of the few safe, well-composed and effective methods weight loss.
After all, it ideally combined a balanced diet, a nutritious diet and periodic exercise. As a result, the diet helps to get rid of excess weight, but the main thing is to improve the body.
Galina-89 2 weeks ago
Hello. I gave birth 2 years ago, after that there were problems with overweight, well, I somehow went to the gym, to the pool and now I continue, but the weight does not go away and who seems to me to have heart problems against the background of this ... Tell me the normal options - if they are? Only without gesture
Candidate of Biological Sciences, Orientalist Rinad Sultanovich Minvaleev – yoga researcher, head of department traditional health systems National Institutes of Health(St. Petersburg) in the AiF “Health” publishes a series of articles under this title. The serial numbers indicated below correspond to the numbers of the AiF “Health”.
№35 . From time immemorial, our ancestors intuitively followed the rules of physiology. This can be traced in the traditions of nutrition, parenting, traditional medicine, and hygiene. Rinad Sultanovich Minvaleev is actually the only biologist in the country, and maybe in the world, who summarizes and argues the serious benefits of ancient dishes, infusions, incense and, of course, yoga - the most effective and absolutely free way to improve well-being.
Summer is a time of hot days and sweating, which leads to increased protein loss. For its better assimilation, a decoction is recommended: clover heads, black currant leaves, St. John's wort. It is useful to consume female sex hormones - extragens contained in ginseng, pomegranate seeds, yarrow. Men get enough of them during intercourse. If these hormones are enough - good smooth skin. Dark grape wine is an excellent supplier of extractants, it is much more effective than grape juice.
Breathing in the heat: a strong intense exhalation in one to one and a half seconds through an obstacle (resistance) while sitting on the edge of a chair in the position of a noble rider (shoulders back, chest protruding, nose just below the ears), tongue pressed to the sky, teeth clenched. Then a calm moderate breath. And so dozens of times to a slight dizziness. Then a pause of 15 minutes with almost stopped breathing. Then two cycles of complete breathing. Inhale and exhale starting from the abdomen. Do it once a day closer to sunset. In the heat, it is good to drink a mixture of herbs: elecampane (one part), rose hips (0.5), hawthorn berries (0.25), centaury (0.125), tansy flowers (0.06).
No. 36. Sirshasana – provides the best blood supply, nutrition, the work of brain cells. Each area of the brain controls its part of the body: and if the brain is in order, then there will be no diseases. It is contraindicated in those who have suffered a traumatic brain injury, with weakness of the cervical spine. After the classical performance, alcohol consumption is unpleasant for a day, and regular performance frees you from addiction, but you need to do it in the evening and with a sober head.
You should not stand for more than 5 minutes, and on the new moon and “on the growing moon” no more than one minute. To prepare, stand in a bowl of ice water for 5 minutes. This can be replaced or combined with a light tapping of the palms on the head until a clear sensation of transferring the vibration into the skull, while kneeling or sitting on the heels, immediately before moving to the stance. There should be no discomfort. When you emerge from a pose, you must exit. It is necessary to adapt to focus on the absence of corrective movements.
The fulcrum is between the crown of the head and the forehead - at a distance of two fingers from the beginning of hair growth. Part of the weight is transferred to the hands. The main thing in this position is subsequent relaxation with breathing (inhalation and exhalation) through: feet, legs, knees, groin, anus, hands, collar zone, navel, heart, tip of the chin, lips, tip of the nose, between the eyebrows, fontanel of the head, crown of the head. When you don't want to get up, it's done. Do it once a day.
No. 37. Yoga is a formula of health, healing from all sorts of ailments. Each pathology has its own asana.
Head tilts contribute to a significant improvement in cerebral circulation. Spiritual development in this case proceeds most effectively. It is not in vain that the sign of the cross ends with a bow, while among the Old Believers this inclination occurs sharply and rapidly - centrifugal forces are turned on.
Arha kurmasana - turtle half pose. It is indicated for those who have undergone craniocerebral trauma, tk. eliminates their effects. It is recommended to use it at the stage of rehabilitation. It successfully replaces drugs that improve cerebral circulation (nootropil, cerebrolezin). It activates the work of the brain, increases the results of intellectual work. It can be performed several times a day at any time of the year. It redistributes blood circulation towards the head and stomach. First you need to sit on your heels. Legs together, lower back straightened forward, shoulders straightened. Slowly bend the torso, slightly tilting the head, with a straight back. So that the back does not bend, it is necessary to lower the entire body with a straight back. First, we lay the lower part of the abdomen on the hips, then the upper, trying to stretch the torso. Then, with the area of the diaphragm, we rest against the knees. At the same time, the hands slide freely on the floor. And only at the very last moment we lay our heads on the floor. The back will bend, but just barely under the influence of its own gravity and relaxation. The main thing is not to bend it with effort. The body "sags". The pelvis should lie on the heels. As a result, there is a feeling of a rush of blood to the head and the imperceptible disappearance of “gastritis” pains within 3-5 minutes.
№38 . We treat the genitourinary system in the captivity of a snake.
Prevention of the pelvic organs is necessary for everyone. So, it will be very useful for everyone - from young to old, to perform the posture of Garuda (garudasana) in the evening hours. This exercise increases the effect of drugs by an order of magnitude due to the rush of blood to the pelvic region. For every person suffering from one disease or another, there are dozens, hundreds of those who are healthy at the borderline stage, who need “only” prophylaxis of the pelvic organs. Everyone needs it.
Standing on the right leg, wrap the left leg around the supporting leg. Hands turn palms up. Elbow right hand we put it on the left knee, the other elbow - we stick it into the hole of the elbow bend of the right hand. The supporting leg should be bent as much as possible - sit on it. The lower the squat, the higher the result. The fingers cover the face. We do not close our eyes and look at an imaginary point, “fixed” 2-3 meters in front of us. We stand for 1-2 minutes, but more if strength allows. Muscle tension is the same as with urinary retention. Then change places of arms and legs.
When performed correctly, the supporting leg experiences increasing tension and heat. Blood rushes to the pelvic organs and to the legs, which stimulates the work of internal organs and ensures the prevention of ailments of the urogenital area and hemorrhoids. In this position, the compression of the genitals is short-term, but powerful. After leaving the posture, the blood circulates in the genital area much more intensively than before the asana. The effect comes after execution. This provides the prevention of erectile impotence - this is the fundamental sexual asana of yoga due to the flow of blood to the lower torso. This pose also improves and develops the brain. You need to maintain balance only by tensing the muscles of the legs. Garudasana is indicated primarily for the new moon and for the "growing moon". During this period, it can be done up to 3 times on each leg, changing legs (right to left) without a break. Whereas on the full moon and on the “waning moon” - only once each. During this period, the plow position is recommended.
No. 39. We treat the liver in the plow position.
This asana helps to overcome various forms of liver failure, fatty degeneration of the liver, which precedes cirrhosis in alcoholics, and the consequences of hepatitis at the rehabilitation stage. It can replace heating (heating pad) of the liver. It duplicates the use of hepatoprotective drugs and is an extremely effective prevention of stagnation in the inguinal region and prostatitis, it allows you to pacify the animal temperament and restore the balance of the soul.
In this asana, the arms lie along the torso on the floor. The toes of the feet should be pulled towards the head, and the heels should be pulled away from the head, trying to stick them out. The primary fold should be at the waist, not at the neck. The legs do not have to reach the floor and can hang, gradually lowering as the ligaments are stretched. In hatha yoga, continuous movements (and not jerking) with increasing effort are welcome. At the end, it does not hurt to eat something fatty, for example, cottage cheese with sour cream, ham, or drink a glass of kefir in order to load the bile that is intensively secreted during the asana with digestion. An indicator of the appearance of a positive effect is warming up in the hypochondrium. Pain due to previous back or neck injuries is unacceptable. During the period of exacerbation, the effectiveness of the asana is small and it can be dangerous. Best time- Recovery phase. The effectiveness of the asana is ensured by improving blood circulation, accelerating the activity of liver cells, increasing the temperature inside the liver, accelerating biochemical reactions due to compression of the liver, increasing intra-abdominal pressure, changing venous outflow, which during stay in the asana has a monophasic (non-pulsating character, as in those who have had hepatitis, and after the asana - a pulsating character with an increased amplitude.
Over time, the expected effect due to addiction decreases. To maintain it, shavasana is necessary - the pose of the corpse.
№40 Refreshing in the pose of a dead man.
Lying on your back, you need to remove the lumbar lordosis, trying to “spread” the spine along the floor, for which both legs are bent at the knees, which rise above the floor and, swaying slightly, ensure the straightening of the lumbar lordosis and resemble the movements of a paperweight. With the next extension, we lay the spine and legs on the floor. The body is relaxed, and the waves of relaxation from the spine as from the center to the periphery. There is only a small gap between the spine and the rug in the lumbar region.
Now relaxation - the muscles should be motionless and sluggish. The general condition should be such that you do not want to change this position under any circumstances. And only now the reticular formation is turned on - a set of nerve cells of the brain that govern emotions, consciousness and receptivity, the ability to actively respond to what you see and feel. It is necessary to “die” and “resurrect” again. To do this, you need to specifically breathe: when inhaling and lowering the diaphragm, tighten all the abdominal muscles: from the anus, perineum, lifting this muscle group up to contracting the abdominal muscles. Process within seconds. If everything worked out, the body will be covered with goosebumps. The reticular formation is the wakefulness, the brain flash.
№41.
Winter is a time of cold weather, bulletins, a time of accumulation of “avitaminosis”, a lack of carbon dioxide, an excess of acid and other misfortunes that will last ... until September. After spring and until September, the cold accumulated during the winter, intensively driven by the rays of the sun, comes out in the form of acute respiratory infections and joint sores, as heat is actively asked for in its place. Heat and cold “collide” – we get sick. The end of torment is autumn, when major, but little-known modifications take place in the human body. Loss of calcium, especially in men, leads to tooth decay. In women, this happens in the spring. At this time, dairy and sour-milk products are good, even better is calcium lactate, purchased at a pharmacy.
At this time, bile is carried throughout the body. It is necessary to reduce the thermal effects in the fall: even the bath should be only barely warm. These days it is very easy to bring old age closer with a good warm-up, not to mention alcohol. Honey at this time is not allowed. It contributes to the development of “heat diseases”, and sugar and condensed milk are quite acceptable. Useful plums - laxative effect.
The method of separate nutrition is completely devoid of any physiological basis. It is advisable to use honey in the spring, when the winter cold comes out. At this time, cottage cheese is useful - this is an autumn elixir of health, but in the spring it will not be useful. In the next week (October 16 - 23), you should eat hard. Recommended categories of autumn foods include: pork and cabbage, both raw and boiled. Salad of finely chopped cabbage with salt, sunflower oil, sugar and vinegar, helps to neutralize the accumulated heat, as well as long-boiled beets and carrots. In order not to get sick by winter at this time, you should eat as many onions as possible in a baked form with a skin, you can cut it, scald it with boiling water and eat it with mayonnaise. Onion promotes the growth of potency in both men and women, especially when consumed on an empty stomach and with chicken. If you smell chopped onions, it will improve cerebral circulation and will be a prevention against diseases of the upper respiratory tract. If at the same time the eyes water, it means that vision improves, the work of the lens normalizes.
№42. In October - November, when the shoes suddenly get wet and the tonsils of R.S. Minvaleev recommends lion pose (simhasana).
Simhasanais among 4 most important asanas along with padmasana, siddhasana and bhadrasana.
Once upon a time, according to legend, sticking out the tongue was used to prevent diseases in those who were spoiled. This asana requires true yogic concentration and vigilance. The main thing in it is the hierarchy of strains.
Slowly stick out the tongue and pull it down as far as the anatomy allows (relatively speaking, to the navel. Not even the slightest move of the tongue back should be allowed. The tongue is “pulled back” only after the culmination and relaxation. That is simhasana, like any strenuous asana, must be done with ever-increasing muscle tension. If we pull the tongue down, we must pull it continuously. In no case should the tongue be left simply in an extended position. You have to pull and pull. Then this pose will work. And if you immediately stick out your tongue to the limit and continue to sit with such a “facial expression”, as we are often recommended in books on yoga, there will be no effect from simhasana.
The next important moment ishead position . The chin should be lowered to the sternum, while bending the back in the area of the shoulder blades. Shoulders are laid back. Looking down straight ahead. Hands dig into the knees with effort. Legs in any position.
Kneeling is the most comfortable starting position. It does not require special skills from us and at the same time reflects the essence of the pose. A more complex modification is lying down, when the legs are folded into a lock. More simple - sitting tailbone on the edge of the chair.
Breathing - inhale and hold your breath. Asana is performed "on inspiration" for 30 - 60 seconds. Nothing further. Repeat after 30 minutes. So 5 times. This is the case when inflammation of the upper respiratory tract begins and with the onset of angina.
For a healthy state, a single repetition in the evening is enough, especially on days of a sharp cold snap in summer and unexpected warming in winter and spring. There is an abnormal uncomfortable tension in the root of the tongue in the throat, resembling pain out of habit. Healing of inflammatory processes in the windpipe occurs due to the rush of blood to the lymphoid "collar" around the windpipe.
Increased blood flow and its immune cells destroy bacteria and other foreign agents. Therefore, simhasana is used against tonsillitis, tracheitis and all other diseases of the windpipe and trachea. It completely replaces such a bloody surgical operation as the removal of inflamed tonsils. No need to wait. Simhasana is most effective just in the early stages of the disease. This good prevention all the most common colds, including infectious ones, and not only the upper respiratory tract, but also such as pneumonia.
№43. The lotus position is one of the main postures in yoga. She is the "tradition of a straight back." Asana (according to Patanjali) is the straight position of the body. Twisting the legs, in addition to having a beneficial effect on the ligaments and joints, is important for meditation and other yogic activities that require concentration. Lotus is a flower whose stem has characteristic “sinusoidal” twists, resembling a double letter “ S ". The purpose of the lotus position is to force the spine to acquire the same configuration - tortuous. Therefore, this asana is accompanied by a strict deflection in the lower back. And in order for the spine to take on “full sinusoidality”, the neighboring sections - sacral (bottom) and thoracic (top) - must bulge backward.
This back position is extremely advantageous in many ways:
It is ideal from the point of view of elemental strength, as long as it provides the greatest strength of the entire “farm” of the spinal column,
- it is rational in the sense of saving energy costs while maintaining the vertical position of the body with the muscles,
But most importantly - affects the psyche gives you an incredible sense of self-confidence. The one who holds his back in the lotus position, as it were, automatically occupies a higher social position, even if it does not correspond to reality.
It can be taken in two forms:
1. Sit straight, legs bent, knees to the sides. The foot of the left leg is laid sideways on the knee bend of the right leg. Then we put our right hand under left leg, grab the right leg, pull it to the body and put it on the knee bend of the left leg. Both knees should touch the floor. The back is straight. Hands on knees.
2. The landing is the same as in the first variant. We put the left foot on the right thigh, and the right foot on the left thigh. The soles of the feet turn up. The back is straight. Hands on knees.
This position increases the maneuverability of the knees, hips and ankles, straightens scoliosis, helps in the treatment of rheumatism, improves the functioning of the heart, lungs, liver, stomach and intestines - since this relative position of all organs ensures their optimal functioning.
For those who do not immediately succeed in this pose, it is recommendedardha-padmasana(half-lotus position). Raising the left thigh a little, we slip the foot of the right foot under it, and put the left heel on the right thigh - so that it touches the stomach. The rest is as in option 1.
These body positions are used to perform many other exercises, especially breathing.
For example, bhastrika (breathing exercise "blacksmith fur"). Sitting in one of the lotus postures, we look straight ahead and exhale and inhale through the nose - slowly at first, and then sharper and faster.
Another version of bhastrika. We close the left nostril, putting the thumb of the left hand on the left wing of the nose, and inhale and exhale as in the first variant, but only through the right nostril. Repeat the same, but through the other nostril. Having adapted, you can complicate healing breathing - inhale alternately, then through the right, while closing the left with the thumb of the left hand, then through the left nostril, blocking the right with the middle finger.
Bhastrika exercises are designed to improve lung function, in addition, they prevent pleurisy, help in the treatment of tuberculosis, and have a beneficial effect on the central nervous system and spinal cord.
Another example, yoga mudra. Put your hands behind your back on your lower back, grabbing your right wrist with your left. Exhale completely through your nose, draw in your stomach as far as possible, hold your breath and slowly bend your torso forward, trying to touch the floor with your forehead. In this case, the buttocks and lower thighs should remain on the floor. When you want to inhale, slowly return to the starting position with inhalation. This pose increases the content of carbon dioxide in the vessels, heals the lungs, stomach, liver, spleen, is effective for chronic constipation, dyspepsia, improves intestinal motility, has a therapeutic effect on stomach ulcers, venereal diseases and leprosy, increases the overall immunity of the body, enhances arterial circulation and cleanses blood. All this is largely due to the initial position (padmasana and its variants).
No. 44. Continuation of the autumn off-season problems.
Autumn is a cold snap after a hot summer that attacks everyone and is based on the summer heat. First of all, this concerns the lungs, which can be manifested (bronchopulmonary exacerbations) and unmanifested - a decrease in all body functions in the absence of any external symptoms. Lungs at this time are weakened in everyone, skin diseases, joint pains, bladder ailments can bother, gastro-ulcer pains can mess up the stomach. It should be treated at this time by eating curdled milk, vinegar, coriander, cilantro, pumpkin, ripe peaches, fresh rice and steamed poppy.
The main ways to protect against autumn problems: do not drink cold water, do not pour cold water on yourself, do not sleep in a cold place. In a cold room, you need to sleep, hiding with a blanket over your head. Our lungs can warm the air up to 36.6 in the alveoli from the outside temperature of -30 by burning fat in them (science does not know how this happens, but it knows that in the blood flowing to the lungs if you eat fat, there is emulsion of fat, and in the flowing out - it is no longer there.But in the summer this is not observed.
Helps light kapalabhati. Sit in an accessible lotus position and its variants or on the edge of a chair with a straight back. Pants should preferably be unbuttoned. We fill the belly with air, relaxing and dumping it to the limit. Next, you need to sharply (tenth of a second) exhale through the nose. Air is pushed out by the anterior wall of the abdomen. The peritoneum retracts sharply. Shot. Just like sneezing. Then again calmly and sweepingly inhale with the belly and exhale sharply. After dozens of times, heat develops in the region of the lungs. This is fat burning.
Such pranayama includes mula bandha - contraction of the anus and pulling it up. If the legs are folded in a lotus, mula bandha is obtained automatically, if we sit on a chair, the anus must be drawn in consciously. As a result, making a sharp exhalation, we exhale, as it were, starting from the anus. At the same time, the buttocks are simultaneously compressed along with the anus, so outwardly it looks like a “sitting bouncing”.
Useful when you have a coldneti-kriya,salted water (a teaspoon of salt in a glass of water. We lower our nose into this water. Closing one nostril with a finger, we draw it in through the other, but so that the water reaches only the nose, and not the throat. Then we block the nostrils. Water should pour out through the other nostril on its own. If water is in the mouth, then it passes by those cavities that it is supposed to process.
On a full moon, kapalabhati is especially useful to do in the morning, and a new moon - in the evening, on a "waning moon" - at midnight, on a growing one - at noon. Midday performance of kapalabhati helps to strengthen the immune system. Kapalbhati acts like a sneeze, but unlike it, it is turned on by us.beforeonset of the disease.
Spices in the form of tea will help to cheer you up in the fall. SEEDS of anise, cumin, dill, coriander. It is good to use celery seeds, parsley. One tablespoon of a mixture of seeds, mixed in any proportion, brew with two cups of boiling water.
№45. Bhujangasana - Cobra pose.
This posture can relieve very severe stress, but only with very precise execution. In order to correctly perform this pose, you MUST clearly understand and feel what it affects, what internal processes it starts. From this position I usually begin all yoga classes - this, in fact, the main asana.
We lie down on our stomach, stretch our legs (lifting the foot lies on the floor), bring the buttocks together, forehead on the floor, palms also rest on the floor, while the elbows are brought together from behind by force. Slowly raise our head - until the back of the head rests against upper part back (in the scruff). At this moment, the thyroid gland (in Sanskrit - vishuddha) is activated. Next, we begin to bend the thoracic spine. The chest slowly comes off the floor, along with it you can raise your arms. Hands can lie on the floor. They can hang. It's not essential. The main thing is not to rely on them. As a result, you need to try to bend as if you want to touch the tailbone with your forehead (!). It's practically impossible. But the main thing: DO NOT BEND IN THE LOWER BACK. Belly from the navel and below - should NOT come off the floor. That is, you need to bend only in the area of \u200b\u200bthe shoulder blades. Then the sympathetic section of the spine is turned on, the sympathoadrenal system comes into action, there is a powerful pressure on the region of the kidneys and adrenal glands.
Further, with the proper degree of deflection of the sternolumbar spine, the chin can be lowered, thereby “turning off” the thyroid gland. That allows you to dramatically increase the pressure on the area of the kidneys and adrenal glands. This results in a decrease in the stress hormone (cortisol) in the blood. At the same time, the level of the hormone testosterone (a male sex hormone that has a positive effect on physical strength, muscle mass, quickness of thought and sexual passion). This gives additional mental and physical activity. I always recommend doing this pose before competitions, before training, before serious mental work (especially during hours of fatigue and lack of sleep), and also before efforts on the love front.
It is important to remember that this is an EVENING POSE. Only at this time it gives REJUVENATION effect. In the morning it's the other way around. Positive side effects: it is useful for any disorders of the kidneys, impotence, female frigidity and anorgasmia, chronic fatigue syndrome, depressive states, hypo- and hyper-function of the adrenal glands. Whoever has the proper training can recommend the scorpion pose - this is the same bhujangasana from the “headstand” position.
No. 46. Correcting the stomach in the peacock position.
In autumn, the body needs additional fuel to keep warm. Therefore, while the air is slowly getting cold, we daily increase the thickness of clothing to obtain additional warmth and switch to a winter diet, store fat, increasing the amount of food consumed. The peacock pose (Mayurasana) allows you to stimulate the digestive process and cope with the enormous amount of swallowed food.
With the help of normal physiology, I was able to identify how they act on internal organs specific tension of certain muscles. Mayurasana in ancient times (then yoga was not a business) was performed to heal the stomach and intestines, as well as to prevent food poisoning. To obtain a therapeutic effect, the body must hang on bent elbows, like a sack. The legs are relaxed and half-bent, but always off the ground. The anterior wall of the abdomen is not tense. Elbows sink into soft. The body wraps around them. For many, the most difficult element of this pose is bringing the elbows together, which tend to move apart even with a soft stomach. Iyengar suggests solving this problem with an elastic band, pulling the elbows right before performing. But better hands train them to move easily on their own. The current descriptions are mostly built on the subjective conjectures of all kinds of authors, and often, if they are guided by them, the vegetative effect no longer manifests itself in any way.
As a result of elbow pressure on the abdominal cavity, intra-abdominal pressure increases. This contributes to the squeezing out of venous blood and an increase in arterial blood flow (arterial blood comes mainly after the completion of the asana); increases lymphatic drainage. And the lymphatic system in the abdominal cavity is the basis of resistance against poor-quality food, allergens, toxins and toxins. It also improves the functioning of non-specific immune protection of the abdominal cavity, regeneration of the inner wall of the gastrointestinal tract. Therefore, with this pose we train the ability to digest low-quality food along with the normalization of the gastrointestinal tract. The peacock pose is effective in the evening. Optimal time performance 1 - 2 minutes. It should be remembered: immediately after this asana, you can not stand on your head and take any inverted postures.
To make the stomach cherished flat, to improve the circumference of the waist, such a bandha (lock) allows: you need to rest your bent arms on your hips, “dump” your stomach for a moment and immediately pull it back, directing the pulling force up towards the diaphragm. The result is a hollow. It is best to do this in the morning after going to the toilet.
No. 48. We act on the heart with “all parts of the body”: sarvangasana - birch, matsiasana - fish pose.
There was no publication in issue 47.
It has a beneficial effect on the heart muscle. It is recommended to do it every evening for 2-3 minutes. The main thing is that the work of the left ventricle of the heart muscle improves performance. The main purpose is to have a powerful effect on the thyroid gland due to the “chin lock” and in the early stages of its disease it works like a medicine. For the impact on the heart "chin lock" is optional. It is especially effective during the full moon and the waning moon. For precise execution, a strictly vertical position of the thoracic spine is necessary. Otherwise, the effect on the thyroid gland will not occur. This position of the body enhances blood flow through the vertebral artery to the occipital region, which stimulates the work of all centers of visceral regulation of the brain stem structures, improves the functioning of all organs and functional systems of the body, and serves as an effective prevention varicose veins veins, has a beneficial effect in violations of cerebral circulation.
For a full-fledged treatment, immediately after the birch tree, it is very useful to do matsiasana - the fish pose. Such a tandem not only treats developing myxedema, thyrotoxicosis, but also precedes the use of hormonal drugs such as thyrixin. Starting position - lying on your back. It performs a reinforced deflection based on the elbows and on the pelvis. The legs are freely extended (but it is better if they are “in the lotus position”, then the hands should grab the feet). The shoulders are thrown back to the limit. The back of the head does not touch the floor. The head is thrown back, stretching the front throat. The blood intensively washes the thyroid gland, releasing thyroid hormones that were previously “sitting” in special vesicles (follicles). Correct execution is accompanied by increasing trembling in the whole body, heat. Asana is performed within 1 - 2 minutes, but it can be longer - as long as there is enough strength.
№ 49 . This article talked about the benefits of fasting, but the position of the author is not clear.
No. 50. We twist our legs and do not breathe - preparatory exercises for the lotus position - padmasana.
Over time, everyone will be able to master any yoga asana, regardless of age and muscle conditions. To prepare for the performance of padmasana, there is a set of exercises, the purpose of which is to ensure that the crests of the pelvis are properly “opened”.
We take the tree pose (vriksasana) in the physical version: stand on the left leg, and raise the right leg as high as possible and press the outer side of the ankle to the front side of the thigh of the left leg. We swing the bent knee back and forth. If the leg “slips”, you can hold it with your hand. Having developed the pelvic region, it would be nice to squat on the left leg, jump, try to hit the left buttock with the left heel at the moment of jumping. We change legs.
Coming out of the tree pose, we stand on one leg and swing our free knee forward with a turn to the side and back.
Standing on the left leg, we press the right heel to the right buttock, and, holding the right ankle with our hand, we make the so-called bayonet movements with the right knee - all the muscles of the legs, pelvis and lower back are involved in them. In this case, the right buttock should follow the knee and, as it were, go forward relative to the left. After that, lifting the knee in the direction of the chest, we take the ankle to the right several times with the hand, at the end of each bend we raise the heel up. Further, raising the knee to the right, we make pushing movements with the foot back. In this case, the knee should not go down, the leg should, as it were, “slide” along the level of the height of the pelvic bone. Then we perform similar swings back, but with the knee down.
Next is the belly dance. Stretch your arms freely in front of you or put on your belt. The pelvis is slightly "off". We make specific turns of the pelvis: the left part of the pelvic region is in place, the right part moves back and forth. And vice versa. The main thing here is to ensure that each half of the pelvis moves autonomously, then the muscles begin to remember that they, it turns out, can adjust themselves; only then will the lotus position in the future be symmetrical. Then we move the pelvis sharply to the left and right. Further forward back. (Only the pelvis; all other parts of the body are motionless). Then, using the acquired skills, we move the pelvis “in a figure eight: the left half of the pelvis is forward and to the right, the right half is back to the right, forward and to the left, and so on. When everything is done and the legs are folded properly, you can do pranayama according to the 1x4 scheme. If the breath is 12 beats of the pulse (the pulse is determined as follows: three fingers of the right hand on the wrist of the left), then the delay after inhalation is 48 beats of the pulse, then an arbitrary exhalation. This is the lowest step, on which perspiration must overcome. In the middle stage, the duration of the inhalation increases, maintaining the ratio of 1x4 and feeling a tremor in the spine. A further increase in the duration of inhalation leads to the highest stage - the body loses weight. This is the very “fabulous” levitation.
At the end of the class, after the asanas, you need to do two pranayamas. One of them is built according to the hyperventilation principle (powerful inhalations and exhalations, with each exhalation we squeeze the anus. And then we do sahita pranayama: inhale - 12 beats of the pulse, hold - 48, exhale - 24 (if possible). We waited a little until the breath is restored , and tried again. 24 is a very long exhalation. If it does not work right away, you can do a manageable duration. If you have a good sweat, you need to rub it into the body. According to ancient texts, this is useful.
No. 51 - 52. There were no publications on yoga.
No. 1 - 2, 2002 . Reasonings about psychics are given.
There is nothing interesting. To overcome the effects of poisoning, the peacock pose (Mayurasana) is recommended: elbows together, little fingers and elbows touching each other, knees slightly bent, stomach relaxed, forehead almost touching the floor.
No. 4 . Hymn to licorice. We treat everything with licorice.
The ancients did not revere ginseng as a panacea for all diseases and paid no more attention to it than to other medicinal plants. But licorice in ancient recipes is very common.
To prepare a true drug, you need to buy dry licorice rhizomes naked. The roots are poured with boiling water and evaporated to 2/3 of the volume. With this preparation healing power increases sharply. And obligatory frying, which gives a pleasant taste and eliminates a lot of troubles (for example, nausea). Roast in a dry frying pan like coffee. Watch carefully so that it doesn't burn. When roasted properly, it has a very pleasant smell. Most likely, licorice acts as a “package” of vasoprotectors. There are a lot of tannins, leucoanthocyanins, phenolcarboxylic acids, etc.
The main reason for the use is broncho-pulmonary ailments of the autumn-winter period. Licorice is a very strong expectorant. It is especially effective when the cough is just beginning. In this case, licorice is fried, crushed with the addition of tricolor violet and anise. Take two times: at sunset and closer to midnight. Licorice dramatically increases the amount of mucus released - this is the main thing that removes all sorts of microbes.
With a long cough - licorice with raspberries (roots).
Licorice with ginger should be used as a prophylaxis against seasonal accumulations of cold in the body. Ginger cut, brew, insist with crushed licorice. Drink like tea.
It is extremely indicated for stimulating the body's defenses, enhancing the effect of certain medicinal components.
Licorice acts on the endocrine glands and can be of great help in insulin-dependent diabetes. It speeds up the recovery of the pancreas by increasing insulin production.
Licorice is a powerful detoxifying agent, especially when poisoned by meat and mushrooms.
Bronchial asthma of an allergenic nature - fried licorice plus violet, plus raisins, eating a decoction of licorice with violet. It stimulates the production of the glands of the internal serosa. Therefore, this means of rejuvenation in Chinese medicine is cooler than ginseng.
In fact, licorice is a corrector of the endocrine system. It stimulates a variety of processes in the body.
No. 11. Getting rid of spring slime. Materials of this series were not printed in intermediate issues.
The cerebral cortex extinguishes our physiological sensations of nature (spring). This is its most important physiological function (and, in general, the only one). She only knows how to slow down. Spring brings warmth, and at this time cold accumulates inside, it sets in motion. At such a time, cold sores pop up. During this period, you need to give all sorts of warm-ups. Very good for this is the old Russian method - “pepper”.
№ 1. Pour 25 lightly ground black peppercorns into 30 g of vodka and put them in the refrigerator for five days. After insisting, turn it all over for the night, do not eat, do not drink, endure. Cover yourself immediately with a blanket. As a result, there is a very powerful warming up and prevention of what the cold does. If there is sand in the kidneys, it will come out. This is a proven procedure.
When cold accumulates in us, mucus accumulates (its sign is drowsiness), which attacks almost all internal organs, primarily the respiratory ones. Sleep increases the accumulation of cold mucus, which usually manifests itself as a flu-like condition (this is not the flu). These days it is necessary to spur mobility in the body and brain. This will help the pose of the cobra (bhujangasana), which is most effective on the “growing” moon.
No. 2. Another way is rubbing with water. Not dousing, but rubbing. Dip a towel in hot water, wring out and rub the body.
№ 3. The liver experiences overload in the spring, which often gives rise to itching of the skin. The pose of the plow (halasana) will help to eliminate this - the most effective “on the waning” moon.
No. 4. "Grenades"(kings of medicines) - remedies that help remove spring mucus:
- “garnet 3”- the simplest - pomegranate, cinnamon, black pepper,
- “garnet 5”- pomegranate, cinnamon, real cardamom, double black pepper, ginger. All components are pounded in a brass mortar with a spherical bottom for at least one hour. Mix the resulting mixture with candied honey until a dough is obtained and make pills the size of a pea. Let's get the most powerful spring medicine that disperses mucus. Take one pill in the morning with hot water. Instead of honey, pomegranates can be boiled with coffee (but not tea - it is a serious destroyer).
"Peppercorn"- it is an urgent deliverer from acute forms. "Grenades" - a remedy for chronic ailments. Both are real nutritional supplements proven for centuries. They can compensate for such a complex, according to the Tibetans, disease as "indigestion" - the basis of all chronic diseases. In this complex of disorders, a large role belongs to the duodenum, which produces tropic hormones, the amount of which is comparable to what the pituitary gland does. Tibetans believe that indigestion is the cause of the accumulation of mucus - hence all the spring ailments. Their experience is unique because put on people for many centuries. In their practice, two more “grenades” were used:
- “garnet-8” first - pomegranate, cinnamon, real cardamom, long pepper (it is possible to replace black pepper in a double dosage) with the addition of: ginger, nutmeg, saffron (recommended “on the growing” Moon),
- "garnet-8" second - pomegranate, cinnamon, real cardamom, long pepper (can be replaced with black pepper in a double dosage) with the addition of: rock salt, ginger (recommended "on the waning" moon).
Contribute to the formation of mucus: unripe cereals, lean meat, raw milk, everything raw, burnt, cooled, and eaten in excess. Tibetans in the spring did not advise eating “cold food”: pork, cottage cheese, orange juice, noodles with lamb. Dampness should be avoided. When using flour, it must be fried. It is recommended to work hard with the body, use only butter. In Rus', the stomach was helped with ginger vodka. Ginger in Rus' was one of the most popular spices.
The worst thing for the body is the absence of physical stress.
Then destruction begins, which proceeds at an incredible speed and very quickly becomes irreversible. If we sweat at least once a day, we perform at least some volume physical work, by this we translate ourselves into the state of “young and strong - with a strong fire, working a lot with the body”.
№ 13. Tempered in the old way, in Russian.
The purpose of hardening is to strengthen the immune system. Cold, especially long-acting, depresses the immune system. To increase immunity, the body must be heated. To do this, they use a bath, and even with a broom, and another short-term dousing - this is the meaning of the notorious cold hardening. The most effective is the alternation of short-term cold with hot . This is especially true for the current stage of the winter-spring off-season, when there is an intensive accumulation of cold in the body.
No. 15. We eat sprat in a tomato and squat until we drop.
It is now spring, it is consonant with the new moon, the period of aging, when calcium is intensively leaving. You can return calcium back and quickly only with the help of special exercises. Studies have shown that the best exercise is an exercise for the legs, a special goose-type walking - VAMADAKSHINA: squat deeply, tilt the body forward, rearrange the legs in small goose steps, with each step the pelvis rises to a semi-squat position, and the head should be kept on the same "inclined" level. You need to walk to a state in which there is a desire to crawl on all fours and not get up for some time. “The heart should beat” in the pelvic area - this feeling is easy to “catch” if you roll over on your back and lie down. This best exercise for the new moon period. This exercise redistributes the blood in the right direction, ensuring the retention of calcium in the body as a whole. The possible appearance of pain in the muscles is evidence of a micro-inflammatory process, accompanied by blood flow, redness, i.e. the body continues to supply calcium downward and after exercise, the next day. It is considered the norm - 48 times, the author failed more than 150 times. If it doesn’t work right away, then do it in parts with rest. You can get the same effect by doing garudasana until you feel very tired, but not everyone succeeds.
The best source of calcium is lamprey. There is a lot of calcium in the bones of fish. It is desirable to have soft bones. For this, canned food is better and cheaper: sprat in tomato, saury, salmon. This has been tested by astronauts.
No. 17. We sit and wait until it turns green.
The true reason for the March-April lethargy is not a lack of vitamins, but what we breathe. In autumn, the air becomes poorer in oxygen, saturated with carbon dioxide. The vessels of the brain expand, the brains work faster. In winter, the air is rich in carbon dioxide. In the spring, the night is cold and carbon dioxide falls on the ground. During the day, it rises from the heating of the sun, and the awakening buds and algae, absorbing CO2, additionally contribute to its reduction, at the same time supplying oxygen. Lack of carbon dioxide constricts the blood vessels in the brain. The blood moves "with a creak". We breathe more often, and yet the brain and other internal organs receive less oxygen. Disassembles drowsiness and efficiency decreases.
In traditional health practices, there have always been methods to increase the concentration of carbon dioxide. Because in order to “develop consciousness”, you need to use your brain correctly. For this in yoga - breathing exercises - pranayama. Its purpose is to hold the breath. A person does not breathe for a long time and his concentration of carbon dioxide in the blood objectively increases. Pranayama should be practiced precisely in spring and autumn, when there is either a rapid growth of vegetation (spring) or its withering (autumn), which leads to a sharp change in the concentration of carbon dioxide in the blood.
Any technique with hyperventilation of the lungs and washing out of carbon dioxide from the body leads to brain degradation, because. not only to a narrowing of cerebral blood flow, but also to the death of nerve cells.
Airing the premises leads to a narrowing of the vessels of the brain due to the release of the body from carbon dioxide and to better sleep. Ventilation is not conducive to work.
Today there is not a single scientific evidence that the consumption of artificial vitamins helps to somehow overcome spring depression.
No. 22. We treat bruises with vodka, honey, willow, vinegar, but do not forget about x-rays.
First folk remedy- it's cold. It will never interfere with a bruise or injury, because. prevents the development of edema. If the edema is serious, horlod can be up to three days. A folk proven drug is honey with rye flour, which, when mixed with honey (it heals), forms a composite mass and is used as a binder. A compress from this mixture very well relieves inflammatory processes during bruises, as well as post-traumatic edema in long-term periods. Rye-honey cake is best taken as a compress at night. After 2-3 days, the condition can improve significantly. Such a cake, like aloe, has a pulling effect with all kinds of purulent boils, corbuncles, and even with purulent mastitis in nursing mothers.
Vodka compress should not be taken in acute cases, but only 3-5 days after soft tissue injury.
Cabbage leaf has long been used as a sedative, cooling in inflammation. When it was necessary to increase blood circulation in the limbs, vinegar, honey, alcohol, and willow bark were used. It must be cut and boiled for 20 minutes, cool and lower the damaged limb into the broth. Rice fried in vegetable oil is suitable for strengthening bones. This prevents fractures.
No. 39 (424). Let's fix the nerves by turning off the brains.
You have to be able to turn off your mind. This does not affect the loss of intelligence in any way, but contributes to the normal activation of reflexes (this is what allows sleepwalkers to safely move along narrow ledges in a state of somnambulism - the ideal work of reflexes), and also turn it on when necessary. You can learn to turn off consciousness at home in the pose of the Eagle. The main purpose of this pose is to show that The best way don't think about doing it. It is recommended in preparation to meditate on the beach, looking at the sky and not thinking about anything. You can do this at home, lying down and looking at the ceiling. The main thing is not to think about anything. When you realize that there really are no thoughts left in your head, you can consider yourself ready for all sorts of complex life collisions.
Chizhov Aleksey Yaroslavovich, professor at Peoples' Friendship University
About the concept of "human health"
What is "health"? After reviewing more than a hundred definitions from various sources, we come to the conclusion that the concept of "health" is often defined through health. For example, the most famous and often cited definition of the concept of “health” is given in the preamble to the Constitution of the World Health Organization (WHO), where health is interpreted as “a state of a person that is characterized not only by the absence of disease or physical defects, but by complete physical, mental and social well-being. ". In other words, the essence of most definitions of the concept of health is the statement that health is characteristic of a healthy person.
Definitions of this kind are called logical tautologies, and, in fact, they cannot be definitions.
However, already in the middle of the XIX century. the French physician and physiologist Claude Bernard introduces into scientific circulation the concept of "the constancy of the internal environment as a condition for an independent and free life", which at the beginning of the 20th century. American physiologist Walter Cannon called homeostasis. Actually, homeostasis is health, while disease is a steady deviation from homeostasis.
One of the main regulators of homeostasis is the autonomic nervous system. Historically, the first name of the vegetative nervous system- autonomous, which emphasizes its independence from voluntary regulation by the central nervous system (central nervous system). However, this does not mean that the vegetative support of activity is not amenable to arbitrary control. It is known that most of the internal organs are under double control by two sections of the autonomic nervous system with opposite effects on the energy exchange of our body:
1) the system of energy expenditure (it is also ergotropic), the vegetative provision of which is handled by the sympathetic nervous system (the most striking example is the reaction of readiness or "fight or flight");
2) the energy storage system (trophotropic), which, within the framework of nervous regulation, is realized through the parasympathetic division of the autonomic nervous system (food and sleep).
Then, the physical and mental performance of a person (student) is determined by the tone of the sympathetic nervous system, which causes the prevalence of stressful forms of effective coercion to productive work, both physical and mental. On the contrary, recovery (trophotropic) processes turn out to be a hidden trend of delayed forms of material incentives (wages), and therefore demonstrate total inefficiency in the direct solution of current problems.
In addition to external control, which acts as an adequate stimulus for sympathetic-adrenal activation (the physiological goal of training and management), other influences that are at the disposal of the subject are also acceptable.
One of the most accessible ways to restore adequate vegetative support for activity is dosed physical activity (physical culture), which consistently launches the sympathetic-adrenal system (for the effective transfer of consumed energy into muscle work), and then, as fatigue increases, it ensures the predominance of parasympathetic influences (to restore the calories expended). Moreover, the highest level of sympathetic-adrenal activation is achieved precisely in sports, where an additional stimulus for the vegetative and hormonal support of activity is competition, which triggers the expression of the hierarchy's behavioral genome (emotional support for the winner). The expanded range of adequate vegetative support of activity from energy-consuming (sympathicotonia) to energy-recovery (parasympathicotonia) processes can be transferred to other forms of physical and mental activity, since their vegetative support coincides.
The data we have accumulated on postural reactions of systemic and intraorgan blood flow (Minvaleev R.S., 1999), as well as hormonal responses under the same postural influences (Minvaleev R.S., 2004), allow us to designate the task of targeted search for those motor-visceral reflexes, which, in turn, allow solving the problems of the theory of control of the visceral functions of the human body within the framework of applied and sports physiology. Close to the formulation of this problem came in the 60-70s of the XX century prof. M.R. Mogendovich, who noted that "... the autonomic organs are much more inert than the skeletal muscles. Therefore, the level of autonomic functions is forcibly determined by the active activity of the skeletal muscles, which in turn is under the direct control of the central nervous system. The resulting motor-visceral reflexes regulate all autonomic functions". The same work reports that "body statics, in the form of certain postures, affects the internal organs by the mechanism of postural-vegetative reflexes" (Mogendovich M.R., 1975).
In this regard, we widely use specific motor-visceral interactions based on static exercises hatha yoga, which is a thousand years of experience in the use of both known and still unexplored postural-vegetative reflexes in order to control the visceral functions of the human body.
It should also be taken into account that, according to the data of the scientific monitoring group of the university-wide Department of Physical Culture and Sports of St. Petersburg State University, more than half of junior students (and more than 90% in the special medical department) suffer from various forms of vegetative-vascular dystonia (VVD), which essentially means a small or asymmetric amplitude of fluctuations of the vegetative contour of visceral regulation:
1) vegetative-vascular dystonia of the hypertonic type (shift towards the predominance of sympathetic influences)
2) vegetative-vascular dystonia of the hypotonic type (shift towards the predominance of parasympathetic influences)
3) mixed imbalance of autonomic regulation.
For the physiological compensation of these disorders, it is also recommended to widely use dosed physical activity (therapeutic physical culture), which will swing the vegetative pendulum, restoring the harmonic nature of its oscillations. We propose to use and introduce into the university educational process within the framework of the discipline "physical culture" the methods of traditional health improvement systems adapted to modern times, in particular, individual elements of yoga.
A feature of yoga is its accessibility and growing popularity among young students. Among the many interpretations and semi-mystical interpretations of the system Indian yoga for the purposes of introducing into the educational process, only one is suitable, in which Yoga acts as a discipline, the actual Russian ‘yoke’ (that is, ‘yoke’). Then hatha yoga or in Sanskrit ‘yoga of effort’ is a system exercise, which can be used according to known vegetative effects.
For example, the activation of the sympathetic-adrenal system is carried out through the following motor-visceral reflex, characteristic of all mammals: backward deflection in the thoraco-lumbar spine, which, through segmental muscle innervation (proprioceptors), not only closes the reflex ring of the musculoskeletal system, but also activates sympathetic division of the autonomic nervous system, increasing the level of wakefulness of the animal through the ascending activating system of the medulla oblongata (reticular formation). Since the same circuit of maintaining wakefulness (proprioceptors of the striated muscles - sympathetic-adrenal system - reticular formation of the trunk - cerebral cortex) is also characteristic of a person, then an arbitrary backward deflection from a prone position in the sternolumbar (thoracolumbar) spine is quite can be used as a canonical movement to increase physical and mental performance and maintain focused attention. In yoga, these tasks are solved by a number of specific exercises, known as sarpasana (‘snake pose’), bhujangasana (‘cobra pose’) and dynamic complex consecutive movements performed in the morning - surya-namaskar ('sun salutation').
(Cobra pose)
Technique: It is performed from a prone position, stretched out like a string, legs pressed to each other from the pelvis to the foot. Elbows should also be pressed as close to the body as possible. We raise our head “like a cobra”, first bending in cervical region pressing the back of the head to the back, then raise thoracic region without lifting the lower abdomen off the ground. Maximum efforts on the deflection of the spine in the thoracic region.
Surya Namaskaris a series of twelve body positions performed after waking up (ideally at sunrise).
Technique:
1. Stand upright ,
connect the brushes in front of the chest.
2. While inhaling, spread your arms to the sides, bending back the thoracic spine, connecting the shoulder blades as much as possible. In this position, the elbows are straight, palms facing each other. With each breath, it is necessary to lean on the heels and slightly retract the navel to release the sacrum and lower the tailbone down. At the same time, lift the sternum up, bending chest up. As the sacrum moves down and the chest rises, the shoulders and arms are stretched up and back.
3. As you exhale, tilt your torso forward and down towards the floor, keeping your legs straight.
4. While inhaling, take a deep step back with your left foot. Bend your right leg at a 90 degree angle. Open the chest forward and relax the hips, dropping them down towards the floor.
5. While inhaling, place the right foot back at a distance of the width of the hips from the left foot. Stand on the front of your feet, stretching your arms, shoulders and torso in one straight line. Point your pelvis up as you lower yourself onto your heels.
6. Inhale and lower the hips down until the body is extended in one straight line - from the top of the head to the feet.
7. While inhaling, bend your knees, lower your chest and chin down until you touch the floor. Buttocks remain on weight.
8. While inhaling, slide forward along the floor. Tighten your legs and buttocks. Then, pulling the elbows back and keeping them close to the body, raise the head, neck and chest above the floor, bending up.
9. While inhaling, raise the lower back and buttocks up towards the ceiling (beginners first stand on their hands and knees), returning to pose 5.
10. Leaving the hands in the same position, inhale and take a step forward with the right foot, placing the foot between the palms, raise the head and neck (similar to pose 4).
11. As you exhale, pull the left foot to the right, placing the feet hip-width apart (similar to pose 3).
12. While inhaling, raise your arms through the sides up above your head, while straightening your torso. In this position, bend your knees slightly (similar to position 2).
13. While exhaling, return to the starting position, connecting the hands in namaste (similar to pose 1).
Repeat surya namaskar, by changing the position of the legs in poses 4 and 10, that is, perform this pose twice, one on each side, to complete one set.
When done regularly bhujangasana in the evening before bed and surya namaskar in the morning after waking up, physical and mental performance increases significantly, the need for sleep decreases, while sleep becomes deeper and more restorative, which is the result of a kind of “swinging” of the vegetative “pendulum”. As a result, the symptoms of vegetative-vascular dystonia are eliminated literally after the first regular performance of these exercises.
The biological task of digestion in the gastrointestinal tract is the hydrolysis of complex food compounds to components, which are then used to meet the plastic and energy needs of the body. Namely, proteins must be broken down into amino acids, fats into fatty acids, and carbohydrates into grape sugar (glucose). Digestive enzymes of various types (proteinases, lipases and amylases) only accelerate hydrolysis, in which water is the main reagent. Knowledge of school chemistry refutes the recommendations in the “healthy diet” literature not to drink solid food with water.
Knowledge of the physiology of digestion also makes it possible to reject most dietary modifications in favor of the established traditional cuisine, in which the taste of food comes first, triggering best conditions to digest incoming food.
To improve digestion in yoga, a number of specific exercises are provided, which begin with the retraction of the abdomen after a complete exhalation, against which the breath is then held, i.e. fixation of the diaphragmatic muscle in the upper position. Then it becomes possible to maximally retract and push forward the front wall of the abdomen. This exercise is called agnisara-dhauti. Uddiyana bandha is performed as a fixation after retraction of the anterior abdominal wall in the highest position and, finally, nauli when a muscle roller is released in the right, left or in the center of the abdomen.
The transport function of blood circulation requires the coordinated work of hemodynamic mechanisms that ensure the movement of blood through the systemic and pulmonary circulation.
Stagnation of blood in the capacitive bed of the veins (up to their varicose expansion) is often a consequence of insufficient cardiac output, since pulse pressure (i.e., the difference between systolic and diastolic pressure) - one of the main mechanisms of venous return - is in turn provided by the volume flowing to the right blood hearts, i.e. the same force of venous return. You can break this vicious circle by turning the human body upside down. Then mechanically increased venous return (an increase in the volume of blood flowing to the right heart) according to the Frank-Starling law will lead to an increase in stroke volume (cardiac output from the left ventricle), which in turn will lead to an increase in pulse pressure (filling of the pulse wave). This goal is served by anti-orthostatic (inverted) postures in yoga - a headstand (sirshasana) and a stand on the shoulder blades (sarvangasana).
The hemodynamic situation with the right atrium is characterized by pulse regurgitation (reverse reflux) of blood into the vena cava at each systole, due to the absence of a valve at the entrance to the atria. This phenomenon is called the venous pulse, which is recorded not only in the vena cava, but also in the veins of parenchymal organs (liver and kidneys). Mechanical compression of the liver and kidneys, observed when performing special exercises from the practice of hatha yoga ( halasany And bhujangasana) leads to the disappearance of regurgitation phenomena, that is, it makes intraorganic blood flow unidirectional, which significantly improves blood supply and further the function of the liver and kidneys.
The consequences of uncontrolled stress in the phase of depletion of the adaptive potential (according to Hans Selye) lead to so-called stress-related diseases (ulcers of the gastrointestinal tract, atherosclerosis, hypertension, etc.). The phases of stress that precede exhaustion are two successive adaptations to threats from the external or internal environment (different stressors). The first - the reaction of "fight or flight" is provided by the sympathetic-adrenal system, the second - the reaction of "hiding" is characterized by a significant increase in the level of cortisol secreted by the adrenal cortex. Evolutionary selection led to the predominance of the second phase of response to stress in the population, which led to the fixation in G. Selye's stress theory of the hormone cortisol as the main stress hormone. The catabolic effect of cortisol leads to a decrease in protein content in the body, which leads to muscle weakness, decreased immunity, and together is one of the common causes of premature aging (cushingoid syndrome). That is why it has long been noticed among the people that "It is not years that age, but adversity"
Existing Methods psychological control Stress reactions (stress management) are mainly reduced to avoiding a stress response and do not allow you to control the consequences of stress that has already taken place. A controlled decrease in cortisol levels would reduce the pathogenic effects of stress, preventing the onset of the exhaustion phase. This purpose is served bhujangasana(cobra pose), after which the level of cortisol significantly decreases, and sex hormones (primarily testosterone) as anabolic cortisol antagonists increase.
The biological role of the immune system is to maintain the genetic constancy of the internal environment, set by the hereditary apparatus of the germ cell immediately after fertilization. Proteins synthesized from any other templates of a foreign genome are called antigens. When entering the internal environment, antigens must be recognized and brought outside. Immune defense consists of several levels, which are sequentially activated as the antigen moves into the internal environment.
To strengthen the local barrier non-specific immunity in the region of the respiratory throat as one of the “entrance gates” for the penetration of antigens (infection), a special posture from the arsenal of hatha yoga is used - simhasana(lion pose). It is performed from a sitting position with a straight back on a delay after a full breath. Slightly lower the head with tension in the back of the head and back ( jalandhara bandha or what is described in Russian by the verb “bump”), and after that we stick out our tongue as much as possible, looking up from under our brows. The initial signs of acute inflammation of the lymphoid collar of the tonsils (tonsillitis) are easily eliminated by 2-3 repetitions of this exercise with an interval of 15-20 minutes.
The effectiveness of immune mechanisms also depends on the actual body temperature, the external cooling of which leads to the most common immunodeficiency state, popularly referred to as the “cold” (from the word ‘to catch a cold’ or ‘to cool off’). And vice versa, any form of heating (external or internal) is associated with well-known traditional methods of increasing immune resistance, which include, first of all, a bath.
Maintaining a constant body temperature (homeothermia) is one of the most important homeostatic constants, respectively, and the first attribute of health. The rate of biochemical reactions, as well as the rate of movement of immunocompetent cells, also depends on the temperature of the internal environment of the body.
Domestic biophysicist of Austrian origin K.S. Trincher proved in the middle of the 20th century that one of the triggers of non-shivering thermogenesis is hypoxia various kinds(working, high-altitude, caused by partial blood loss, etc.). In particular, the usual breath holding on exhalation with propulsive movements of the anterior abdominal wall allows you to quickly create the conditions necessary to trigger intrapulmonary thermogenesis (hypoxemia). This is the Tibetan tummo yoga adapted by us, easily mastered in ordinary physical education classes by any unprepared person. Regular execution of these simple and safe exercise in the cold allows not only to practically exclude colds of the lungs, but also to cause anti-atherogenic changes in the blood lipid profile.
One of the main metabolic regulators of peripheral blood flow is the actual concentration of carbon dioxide as a metabolic vasodilator (vasodilator) of precapillary arterioles. Any form of physical activity leads to the accumulation of carbon dioxide, improving, among other things, cerebral blood flow, thereby providing conditions for effective mental activity.
However, an increase in the concentration of carbon dioxide (hypercapnia) stimulates the respiratory center, which triggers an excessive frequency of respiratory movements (hyperventilation), which leads to a rapid washing out of carbon dioxide from the blood, causing a well-known antagonistic relationship between the level of physical activity and effective mental activity.
From these positions, the practice of adapted hatha yoga seems to be the most optimal. In every asana, elastic and gravitational forces are at work, which would change the position of the members of the body if they could act unhindered. To prevent this from happening, the muscles counteract. The sum and direction of the reaction forces, i.e. coordinated contraction of strictly defined muscles, carried out under the control of the central nervous system (CNS). This control can be adequate only if the CNS (as a control agency) receives true information about the effectiveness of control and possible interference, i.e. in the presence of feedback signals about the position of body parts and their deviations from the specified values. The less correction is then required, the higher the control efficiency. In accordance with this, the tension of too many muscles in one or another asana indicates a lack of control over one's body, which manifests itself, for example, in the application of too much effort due to the fact that antagonist muscles are also simultaneously co-innervated, the force vectors of which then should be respectively compensated. In a general sense, any prolonged isometric contraction of a muscle (voluntary or involuntary) is accompanied by an equally prolonged isometric contraction of its antagonist, only with much less effort than that of the agonist, since the antagonist muscles in the system of sensorimotor regulation play the role of inhibitory and corrective elements. Since, when mastering an asana, practitioners learn to expend as little effort as possible to maintain the adopted posture (in particular, this applies to the stability component in the asana), it follows that the regulation system increases its functional ability when either deviation is fixed faster (t i.e. increased sensitivity), or/and faster recovery, and the deviation from the proper position begins to experience a faster reaction, and thus, relatively less effort is required for correction. As a result, the controllability of the entire propulsion system is improved.
This optimization of the system of sensorimotor regulation becomes possible because asanas are performed with concentration. Optimization of regulation is closely related or even coincides with the level of concentration. There is a whole psychosomatic problem here: the higher the concentration, the less effort is required to perform the asana and, accordingly, a sufficiently long practice of asanas improves the ability to concentrate. Mental activity determines the quality of somatic functions, and vice versa, the functional improvement of the balance is achieved through the mental activity of concentration, i.e. mental attitude determines the structural content of the sensorimotor system.
Thus, the considered exercises from the arsenal of hatha yoga fit perfectly into the educational standard of St. Petersburg State University (SPbGU) of 2011, where one of the competencies to be vocational education the level of "Bachelor's degree" indicates the readiness of the graduate to correctly use the ideas of physical culture and methods of physical education to increase the adaptive reserves of the body and improve health, ensuring vigorous professional activity. Above, we considered one of the methods for quickly switching on homeostasis (adaptation) mechanisms available for mastering in physical education classes for students with different levels of physical training, including those who are allowed only theoretical classes.
LITERATURE
- Dubynin V.A. regulatory systems of the body. M.: Bustard, 2003. - 368 p.
- Minvaleev R.S. The truth about diets. Essays on applied physiology. Moscow: Fiton+, 2006. - 128 p.
- Minvaleev R.S. Physics and physiology of Tibetan yoga tummo // Chemistry and life XXI century, 2008, No. 12, pp. 28-34.
- Minvaleev R.S. On the benefits of tasty // Chemistry and life XXI century, 2007, No. 6, p. 40-44.
- Ebert D. Physiological aspects yoga / trans. with him. Minvaleeva R.S. - St. Petersburg, 1999 - 159 p.
- Minvaleev R. S., Arkhipova L.E., Gordeev Yu.V. Uddiyana-bandha as a way to quickly increase the adaptive reserves of the body // Materials of the All-Russian scientific and practical conference dedicated to the 110th anniversary of physical culture and sports at St. Petersburg State University " Physical Culture and sports in the system higher education» November 01, 2011. St. Petersburg: 2011 - p. 40-45.
- Minvaleev R.S., Rudenko A.A. Traditional systems recovery. Tutorial. St. Petersburg: National Institute of Health, 2003 - 94 p.
A few quotes from the book (must read!)
Chapter 2
1. How illiterate Herbert Shelton was in elementary issues of gastroenterology (exactly so, and not otherwise!), But even he could not come up with that frank nonsense that many of his Russian followers voice in their books. They say, since only proteins are digested in the acidic environment of the stomach, then for the fate of carbohydrates in the form of potatoes or bread, they could not think of anything better than to put into use the frank "linden" that has become so popular in the Russian-speaking environment, that carbohydrates in the stomach, due to the lack of demand "just" rot!
You can spoil your appetite in different ways ... You can, for example, throw something bad right into the plate of your neighbor on the table ... I can’t vouch for the consequences, but the appetite will be spoiled for a long time, if not forever! This is approximately the result that can be achieved if you seriously imagine how the potatoes "rot" in your stomach while the nearby entrecote is digested!
And the gullible reader of "improving waste paper" is unaware that the concentration of hydrochloric acid in the stomach is such that it can sometimes dissolve nails, and as a result, no "rotting" of anything there is simply impossible. Rather, on the contrary, it is the acidic environment of the stomach that disinfects the incoming food so that we can sometimes afford to “forget” about the rules of hygiene, for example, “wash” an apple by rubbing it on our sleeve. Likewise, a relatively sterile environment is maintained in the duodenum and in the small intestine. Actually, intensive reproduction of bacteria begins only in the large intestine, which was discussed in detail in the previous chapter.
2. To substantiate the theory of separate nutrition, Herbert Shelton appealed to the known facts of separate digestion of proteins in the acidic environment of the stomach and carbohydrates in the alkaline environment of the small intestine, which in fact is simply evidence of insufficient familiarity of the author of the theory of separate nutrition with an elementary textbook on human physiology. One gets the impression that the "world famous" American doctor had a very rough idea of the existence between the stomach and the small intestine of the duodenum. But it is in it that (attention!) are digested SIMULTANEOUSLY proteins (by the pancreatic enzyme trypsin and other proteinases), fats (by lipases with the participation of hepatic and cystic bile) and carbohydrates (by various amylases). That is, there is simply no "separate" digestion, at least in the duodenum! Was it really difficult for Herbert Shelton and all his gullible followers to take a closer look at any (I emphasize - ANY!) textbook on normal physiology, at least at the level of nurses?! And then they would easily see that the very existence of the duodenum completely refutes the whole concept of the need for separate meals to "facilitate" digestion. In fact, within the duodenum, there was simply no conflict of digestive enzymes and no! Proteins, fats and carbohydrates are all safely digested together, to the point that in severe forms of peptic ulcer the stomach can be completely removed by connecting the duodenum directly to the esophagus - and nothing, people live by digesting proteins, fats and carbohydrates with the help of only enzymes released into the duodenal cavity! To be convinced of this, you just need to turn over the page of ANY textbook on human physiology following the section "Digestion in the stomach"! Thus, there is simply no serious "theoretical" justification for the concept of separate nutrition!
3. Chapter "ABOUT THE BENEFITS OF DELICIOUS OR WHY A GOOD COOK IS WORTH A GOOD DOCTOR"
For example, to get really tasty buckwheat porridge, it must be cooked somewhere within two or even three hours! From the standpoint of a “healthy” diet, heat treatment is a “destruction of vitamins”, so the cooking time is reduced to 15 minutes, and even to 3-5 minutes (after pre-soaking), getting a “healthy”, but completely tasteless, boiled porridge that is not ready ! And it’s not even worth mentioning about frying in a pan - for the advocates of a “healthy” diet, these are all “complete carcinogens”! As a result, a huge number of people, having read "healthy waste paper", diligently accustom themselves to "healthy", but absolutely tasteless food for them (fat-free cottage cheese, steamed potatoes, soy "schnitzel", etc.)!
However, studies by physiologists reliably confirm only one fact that has long been known in the TRADITIONAL WAY OF LIFE: in order for food to be digested normally, it simply must be at least DELICIOUS. And then, according to the observations of the same physiologists, even extremely inadequate nutrition (for example, deficient in essential amino acids) does not lead to any harmful consequences for a long time! And these are not unfounded statements of nutrition theorists, but rigorous scientific data obtained experimentally.
