Yoga and Sport

8/9/2019 Yoga and Sport

1/24

1

MORARJI DESAI NATIONAL INSTITUTE OF YOGA MORARJI DESAI NATIONAL INSTITUTE OF YOGA MORARJI DESAI NATIONAL INSTITUTE OF YOGA MORARJI DESAI NATIONAL INSTITUTE OF YOGANational Yoga WeekNational Yoga WeekNational Yoga WeekNational Yoga Week;;;; 12121212 ---- 18 February 201418 February 201418 February 201418 February 2014

YOGA FORYOGA FORYOGA FORYOGA FOR PERSONALITY DEVELOPMENT OF YOUTHPERSONALITY DEVELOPMENT OF YOUTHPERSONALITY DEVELOPMENT OF YOUTHPERSONALITY DEVELOPMENT OF YOUTHWorkshopWorkshopWorkshopWorkshop: YOGA AND SPORT;: YOGA AND SPORT;: YOGA AND SPORT;: YOGA AND SPORT; 16161616 ---- 18 February 201418 February 201418 February 201418 February 2014

Yogacharya Jadranko MiklecYogacharya Jadranko MiklecYogacharya Jadranko MiklecYogacharya Jadranko MiklecVicepresident of European Yoga Federation

IIIINTRONTRONTRONTRODUCTIONDUCTIONDUCTIONDUCTION

It is very important for young people to practice all scientifically proven Yogatechnologies: vyayam, asana, pranayama, meditation, etc. This will help them to develop theirpersonality at all its levels: self-confidence, moral values, friendly, happy and compassionatecharacter, will power, self-discipline, physical health, harmonious behavior and harmony withenvironment.

Traditionally in yoga schools to young people were taught both vyayam (dynamic

exercising) and asana (position) practice. We should understand the real meaning of the wordasana. Asana means position and not exercise. Asana is a comfortable, stable, and immovableposition. Practicing different positions as part of an exercise routine is called “vyayam”.Vyayam is the dynamic practice of Yoga postures and other exercises without holding aposition for some time. Vyayam is necessary to prepare the body to feel comfortable andstable in asana. Vyayam can be related in its effect to sport, but with basic difference that in vyayam you have coordination of mind, breath and movement that is not the case with sport.

Integrating the principles of yoga in sport we can consider sport in its effect as vyayam. It will develop health, strength and flexibility of body and full mental potential. Integration ofYoga in sport is similar like integration of Zen in different life activities: ikebana, teaceremony, different martial arts, etc. In this way, practicing Yoga and sport youth will livehealthy and happy life and give the best contribution to the improvement of life quality oftheir family and society.


2/24

2

YOGA AND SPORTYOGA AND SPORTYOGA AND SPORTYOGA AND SPORT

THEORETICAL ASPECT

Yoga can counterbalance the negative effects of sports. Today highly trained children insports and athletics can experience physical problems in later life. This happens because manysports coaches and instructors rarely pause to consider what they might be doing to a youngster's body when they encourage him or her to concentrate on breaking records or winning more matches. Young gymnasts, for instance, spend most of their childhoodpracticing, in order to reach an international standard by the age of 14 or 15. The constantpractice demanded by today's high standards means that their bodies will have becomepermanently deformed by the time they reach early adolescence. The same happens to

promising tennis players, swimmers, track and field athletes, dancers, and athletes from manyother sports. As most such activities require the body to be twisted into unnatural positions,sometimes for hours on end, it is not surprising that in time, all joints and muscles will be outof alignment. If, for example, one damages a knee, it will inevitably affect other joints. This isbecause everything in the body is interconnected and nothing works in isolation.

Studies on sports and exercise have shown that physical exercise, performed in a balanced,recreational way, can help to reduce stress levels in the brain. It does this mainly byencouraging the release of endorphins, the body's natural painkillers, which enable us toovercome stress.

Muscle tears, hip diseases, achilles tendon pain, torn hamstrings, are all conditionsresulting from overuse of a very small group of muscles. In later life, these injuries can lead torheumatism, arthritis, gout, and the need for hip replacement operations. Far from makingpeople fit, modern, competitive sports programs tend to “unfit” them for later years.

Pressure, expectations, and getting excited about winning in competitive sports, causesincreased stress and leads to hyperventilation (breathing in quick, chest-heaving pants). Thiskind of shallow breathing takes place in the upper part of the chest only and the balance ofcarbon dioxide and oxygen is disturbed (far too much carbon dioxide is expelled from thebody). When the CO2 concentration is too low, blood vessels in the brain contract and thecirculatory flow is reduced. Symptoms of this condition are: sudden changes of behavior;nervousness; inability to concentrate; headaches; tiredness. When hyperventilation becomesthe habitual way of breathing, in time, every organ in the body is affected, and can cause a variety of symptoms as: hyper-sensitive nerve endings, as well as abnormal sensitivity to noise,petrol fumes, perfume, wool, pollen, house dust, or certain foods. The classic sign ofhyperventilation is sensation of pins and needles, especially in the hands and feet.


3/24

3

The cure for the problem of hyperventilation is to learn a proper yogic breathing technique(ujjayi breathing). Breath should become long (dirgha) and subtle (sukshma). Exercisesrecommended by Yoga can release pent-up emotions and stresses which have led to theproblem of chronic hyperventilation.

By applying principles of Yoga to sports, one will enjoy athletic activities throughout one'slife, stays healthy and fit, and also achieves better results in competitions.

Principles of ApplicationPrinciples of ApplicationPrinciples of ApplicationPrinciples of Application

A regular yoga programme can help an athlete to both achieve, and maintain a good levelof structural fitness. When an athlete is structurally fit, they are more likely to stay injury freeand at the same time become more energy efficient. The key is to make yoga relevant to theathlete by understanding their sport's specific demands, as well as how it fit into their overalltraining schedule.

World class athletes do not react to information before it is necessary. They are morepresent in “the now” and they have a clear mind that is not occupied with unnecessarythoughts. More integrated brain functioning will lead to clearer thinking and more successfulbehavior. In other words, more coherent brain functioning should translate into better resultsof an athlete's performance. Excellence in sports is all about reacting to situations on the

playing field, and the quicker your reaction, the greater your success. When a player's mind isestablished in Pure Consciousness, then all computation is done by Cosmic Intelligence,automatically making the best possible choices.

For competitive sportsmen, it is most important to be in “the ZONE” (SamprajnataSamadhi), because from that state, the body will automatically react in the best possible way.When you are in the ZONE then there is perfect mind-body coordination and the bodyfollows the mind's intentions with ease. When you are in the ZONE, then the mind is freefrom disturbing thoughts. In the case of fighting with an opponent in karate, the opponent'smovements appear to go in slow motion, allowing you to notice each of his gestures and plans,even before he moves a hand or leg. On the contrary, when your mind is full of disturbingthoughts then the same opponent looks very fast and you can not defend yourself.

Another principle is that “flexibility of the mind determines the flexibility of the body”.When an athlete restrains from acting on information until it is necessary, his mind becomesmore flexible. The mind becomes more flexible while waiting to receive more information inthe gap. In a sense, it is “forced” to exist in a state of silence and freedom until that


4/24

4

information is received. The minds of world-class athletes are fluid. Their thoughts aremoving like a river, rather than a frozen pond. Fluidity of thinking means they can makeadjustments in their thinking. They are not prisoners of thoughts they just had. They are ableto analyze a situation and when new information appears on the scene, they are able tointegrate that information seamlessly. Fluidity of thinking also means the mind is silent inside.

Because of the mind-body connection, when the mind experiences silence, the body will beinfused with that silence as well. This makes the muscles supple.

Players in every sport can be classified by how many possibilities they leave themselves atthe last second. The field of all possibilities is always available until the point of no return.The great athletes often do the unexpected because they do not react to information before itis needed, they are able to make split-second adjustments and not establish a discerniblepattern that their opponent can read. They know how to properly digest all the information while waiting in the gap (in the ZONE – Samprajnata Samadhi) and this allows them to hold

their action until the last possible second.

Yoga Program for an Invincible TenniYoga Program for an Invincible TenniYoga Program for an Invincible TenniYoga Program for an Invincible Tennis Players Players Players Player

Yoga has many benefits that will enhance your tennis playing skills. Physically, you maynotice: Increased flexibility; Improved balance; Stronger core muscles; Increased leg strength;More stamina; Restored and revitalized energy; Injury prevention; Improved full-bodycoordination; Symmetry and balance on both sides of the body. Yoga will improve your

physical skills, but it also helps to train your brain!

Deep breathing exercises (called "pranayama" in Sanskrit) increase your breathing capacity while calming your mind. Pranayama improves circulation and cardiovascular strength, but italso develops greater focus and concentration. Practicing yoga will train your mind to relaxduring a match, which will help you to play "in the zone" with all of your awareness on thegame. With all of the benefits yoga has to offer, it's no wonder that tennis players, like PeteSampras, Novak oković, Serena Williams and others, have added yoga to their trainingroutines.

The psysical requirements in tennis are muscular strength, mobility, endurance, posturalbalance and focus. A player needs high levels of energy, stamina, a balanced temperamentand positive attitude. A game of tennis can last up to 5 hours and often a game is either wonor lost in the mind of the athlete. A player needs to be able to maintain good stroke techniquethroughout the game, whilst hitting the ball at high speed, they must position themselvesquickly to recover the court to receive the next ball. This requires a high level of fitness, good


5/24

5

mobility to move into position and excellent stability to deliver the shot. Good rotationalmobility of pelvis, torso and shoulders is required to ensure unrestricted movement andenable a dynamic release of elastic energy. A player needs good foot mobility to ensure thatthe feet are receptive to the ground and can be light and steady throughout the match. A goodrange of movement within the shoulder girdle is required to allow for efficient follow through

of the stroke. A player must also have excellent hand-eye co-ordination to hit the ballaccurately. Muscles used in tennis: Muscles of the foot and leg give power on the serve andstrength during ground strokes; Muscles of the torso and pelvic muscles provide core stability;Muscles of the shoulder girdle generate speed of the racket; Muscles of the arm and handassist in the powerful delivery of a forehand and backhand. Those muscles should be strongand flexible.

Yoga programme designed with an understanding of the tennis player's biomechanics canhelp them achieve functional stability they require to remain structurally fit and injury free.

Yoga therapy programme can remove common injuries in tennis, like: shin splints, tenniselbow, shoulder pain, lower back pain, scoliosis, etc.

It is important to be realistic about introducing additional training to tennis player oftenalready heavy schedule, so yoga programme should last between 5 to 30 minutes, enablingtennis player to achieve his training target.

YYYYogic recommendations for tennis playerogic recommendations for tennis playerogic recommendations for tennis playerogic recommendations for tennis player.

In the morning clean the tongue and nostrils (neti). Then do the exercises 1 to 11 from theadvanced sequence no. 1, folowed by twisting exercises for the spine. This sequence ofexercises should also be done before entering a competition and as a warm-up before atraining session. After the training or match, to relax the effort from the body and rechargethe energy, do the exercises from 11 to 40 from the advanced sequence No.1. Eat Kolathbreakfast and fresh fruit juices. Do sun gazing and expose the back to the sun (sun bath). Domental preparation (visualization of perfect movement). Have faith in yourself, thinking that you will win (placebo effect). Practice breathing combined with affirmation and visualisation.Breathe Ujjayi. With breath move the body. Coordinate the power of breath with the speed of

the movement of the body. Be in a neutral, relaxed position. Relaxed does not mean passivebut inside awake, with full readiness to move the body to where it is needed, at any moment.Contract all body muscles only in the moment when you hit the ball and in the next momentagain relax. A quick exchange of contraction and relaxation gives more efficiency in playingtennis. Extend awareness to tennis racket, ball, tenis court and oponent. Feeling everything aspart of you, then the game is played within you.


6/24

6

FewFewFewFew examples of top athletes who use yoga to improexamples of top athletes who use yoga to improexamples of top athletes who use yoga to improexamples of top athletes who use yoga to improve their performance ve their performance ve their performance ve their performance

David James, England Goalkeeper:David James, England Goalkeeper:David James, England Goalkeeper:David James, England Goalkeeper: „I came to yoga as part of my rehabilitation processbut quickly saw the benefit of an on going practice. I now have regular sessions to keep mymuscles flexible, my body aligned and my mind free from stress.“

Ted Johnson, American Footballer:Ted Johnson, American Footballer:Ted Johnson, American Footballer:Ted Johnson, American Footballer: prepares for playing in front of 60,000 fans by doing yoga. Ted started yoga as injuries had affected flexibility in his upper body. He now finds he ismore centered and able to make fast decisions with greater clarity.

Andy Murray, British Tennis no1: Andy Murray, British Tennis no1: Andy Murray, British Tennis no1: Andy Murray, British Tennis no1: was introduced to yoga by his new fitness trainers JezGreen and Matt Little. „It has helped me a lot with my fitness and my mental strength...“

Welsh National Rugby Team:Welsh National Rugby Team:Welsh National Rugby Team:Welsh National Rugby Team: took up yoga as part of their World Cup preparations.

Fitness coach Andy Hore signed up the entire 55-man squad for weekly lessons to improvethe players' kicking ability, speed and power.

Keri Hehn, US Olympic Swimmer:Keri Hehn, US Olympic Swimmer:Keri Hehn, US Olympic Swimmer:Keri Hehn, US Olympic Swimmer: „I do have to say, the day after I do yoga I swim somuch faster because my muscles are loose and I am not as sore... I would definitelyrecommend yoga to any athlete that wants an extra edge by learning about their body!”

Novak oković, World Tennis no1:Novak oković, World Tennis no1:Novak oković, World Tennis no1:Novak oković, World Tennis no1: „ Yoga is very useful. In my profession there is a lot ofanxiousness. We need to relax, release stres and achieve balance. Yoga practice helps us tounite mind and body, to create balance. Purpose of yoga is to relax and find inner peace. Ilearned yoga on one island where I was on vacation. If you practice yoga and meditation forone hour early morning and evening, easily you become World champion.“ – Yoga andFitness magazin, February 2009 Beograd.

PPPPRACTICAL ASPECTRACTICAL ASPECTRACTICAL ASPECTRACTICAL ASPECT

Main principle of Yoga practiceMain principle of Yoga practiceMain principle of Yoga practiceMain principle of Yoga practice

Asana becomes Yoga Asana when the person experiences Yoga (quality of Anandasana-Shavasana, Chetanasana) while holding the position.

Every asana has three phases: entering, maintaining and coming out of the position.


7/24

7

The entering phase represents the force of creation – Brahma. This phase is the first partof an asana. The body is placed in the starting position and slowly moves into the finalposture. The entry phase is of vital importance to end up in a correct static phase. If the entryphase is not done carefully, the posture may be distorted, resulting in tensions, pain and otherharmful effects.

The static phase (maintaining the position) represents the force of maintenance – Vishnu.The static phase is the final motionless posture of the body which is the actual asana. In thisphase the body is kept in the position for a certain length of time, while one tries to use onlythe necessary muscles and let the body remain as steady and relaxed as possible. This is themost important phase of the asana, in which the posture should be allowed to exercise itseffect on the body without any disturbances.

Coming out of the position represents the force of dissolution – Shiva. The exit phase is the

last part of the asana, in which the body is brought back to a neutral, relaxed position. Thispart of the yoga asana often covers the movements of the entry phase in reverse order. It isimportant to perform the exit phase properly to ensure that the body is left in a relaxed stateso that the organism may fully absorb the effects of the exercise.

Performing yoga asanas is thus an action of God (Ishvara).

The basic yoga position called Anandasana, Shavasana, Shivasana, or Chetanasana,represents the unmanifest field of life, the Absolute, the Unified Field, the state of Yoga,total wakefulness and peace of mind and body. From the Absolute, which is the field of all

possibilities, all differences (asanas – forms) are created, maintained, and dissolved again intotheir source. Like that Anandasana represents the field of all possibilities, because startingfrom that asana you can assume any position. While maintaining a specific asana, one shouldhave the experience of the quality of Anandasana, together with the specific asana. Thisintroduces the quality of Yoga into the asana, and only then is asana called Yoga asana. Withthe proper practice of Yoga asana we are integrating more progressive states of silence anddynamism, until we reach the state where we live, at the same time, infinite silence together with infinite dynamism. Then the state of Yoga (unity of opposites) is achieved. Thus thepractice of Yoga asana develops higher states of consciousness: Cosmic consciousness (turiya

titha), etc.


8/24

8

Developing strength, flexibility, and structural alignment through the practice ofDeveloping strength, flexibility, and structural alignment through the practice ofDeveloping strength, flexibility, and structural alignment through the practice ofDeveloping strength, flexibility, and structural alignment through the practice ofthe different series of asanasthe different series of asanasthe different series of asanasthe different series of asanas

Different series of asanas are basically a series of physical movements designed to correctbad posture and bring the body back into alignment, thus helping it to function efficiently, as

nature intended. Various ills of the body, caused by wrong movement, may be corrected withthe appropriate practice of the sequences of yoga asana. Old habits (samskaras) of wrongpostures and use of muscles are thus replaced by good habits, leading to correct postures. Asa habit can be learned, so it can be unlearned. The best way of unlearning a bad habit is toreplace it by a good one (yogic samskaras) until that becomes innate in its turn. You learn toreplace unconscious habits by conscious control, and in doing so, pave the way for optimumhealth and maximum achievement for realizing full mental and bodily potential. The way youmove in and out of postures is more important than the final stage of the posture itself. Thatis why proper movement in and out of asana should be learned from a competent yoga

teacher and not from a book. Practice of the following sequences of asana aleviate a variety ofmental, emotional and physical conditions. Before Sukha pranayama, at the end of series ofasanas, you can introduce the practice of some pranayamas which are adequate to psycho-physical state of the practitioner.

Sun salutation consists of a series of flexion and extension exercises that integrate mind,body, and breath. Sun salutation lubricates the joints, conditions the spine, and strengthens


9/24

9

every major muscle group in the body. It creates balance, stability, suppleness, and flexibility.It has a powerful effect on the glandular, circulatory and digestive systems and it harmonizesthem. It has a balancing effect on the nervous system and it tones up the energy. It acts as astrong antidote to stress.

It should be practiced at the beginning of a Yoga session, as a warm-up exercise and shouldbe followed by a short relaxation in Anandasana. Always do an even number of cycles so thatboth sides of your body are exercised in a balanced way. Do not rush through the exercises.Maximum value comes from doing them slowly. Be careful not to strain by stretching too far.You should stretch only as far as your body is comfortable. Over time, more flexibility willdevelop. You should definitely not feel pain or discomfort while doing these exercises. If youhave back problems, consult your physician before starting these exercises. Each cycle takesone to two minutes. After completing the final cycle, lie down on your back, arms at yoursides, with palms facing upward, for two minutes. Just allow your attention to easily be on

your body. Advanced stages of practice include bandhas, mudras, and mantras of the Sun, toenliven all levels of our mind and body. During Suryanamaskar sun light enters throughinhalation (prana) and strengthens every cell. Through exhalation (apana) impurities areremoved. Prana and Apana are the two Asvinikumaras (prana = anabolism, apana=katabolism) in our body.

Suryanamaskaram variations: A, B, C, DSuryanamaskaram variations: A, B, C, DSuryanamaskaram variations: A, B, C, DSuryanamaskaram variations: A, B, C, D

During Suryanamaskar variation A, you can repeat the Sun mantras with every exhalation.During variation B, while staying in Adhomukhasvanasana for seven breaths, you can practiceall three bandhas (Maha bandha) after every second exhale (3 times). During variation C, while staying in the Adhomukhasvanasana for seven breaths, you can lead your attentionalong the spine from Muladhara to Sahasrara chakra and at the same time, with everyexhalation repeat the Sun mantras according to the chakras. During variation D, you canrepeat the Sun mantras with every exhale. Practicing Suryanamaskaram in this way turns itinto Surya Yoga, Ishwara Pranidhana, and Kriya Yoga. Ishvara pranidhana means thatIshwara (God) is your only support in life and this removes fears and reduces kleshas.


10/24

10

Yoga Sequence No.1Yoga Sequence No.1Yoga Sequence No.1Yoga Sequence No.1

The sequence is structured in accordance with the Vedic principles of proper sequencing inthe Asana-practise. Between each asana do Ānandāsana for 10 to 15 seconds. Before Ānandāsana do fish relaxation few times to remove tension from neck, spine, joints and limbs.Sequence involves mind, body and breath and influences all 5 kośas of the body (sthūla-śarīra- gross physical body: annamaya-kośa; liga-śarīra/ sūkma-śarīra - subtle, astral, mental body:prāamaya-kośa, manomaya-kośa, vijñānamaya-kośa/buddhimaya-kośa; kāraa-śarīra -causal body: ānandamaya-kośa. All asanas woman starts from the left side and man from the


11/24

11

right side of the body. All asanas in the sequence should be modified according to the psycho-physical and constitutional conditions of the person. Only then the practice of yoga asana willhave therapeutic effect. Before starting the sequence, do Ānandāsana (bliss posture) andstretch the whole body to centralize position of navel (Brahmasthan of the body). If the navelis in it's proper place than there is correct arrangements of all inner organs.

1. Sukhāsana - comfortable (sitting) posture with Ujjāyī breathing (restructuring theproper position of spine and body by breathing) - holding as convenient.

2. Peace chant- Saha nāvavatu...; Asato ma Sat gamaya... (sound and meaning effect).3.

Sankalpa - resolution (meaning effect) - holding as convenient.„In Thy presence, O Lord,Filled with Thy grace,I am starting Yoga Asanas.Grant me good health, energy, And efficiency in life.I feel Thy grace,Thy divine presence.“

4.

Savāhan and Marma massage (abhyanga) - massage as convenient.5.

Aa Sandhi Vimochana kriyā - eight joint release exercise (neck, shoulders, hips,knees, ankles - repeat each movement 3 times).

6.

Bhastrikā prāāyāma combined with basic movements of the spine - blacksmith'sbellows prāāyāma - 5 series of 10 breaths (in between series practise: Samasthiti(standing pose) - with variations, Pārśva Uttānāsana (asymmetrical) - with variations,Tādāsana (variations: lateral bend / twist) - with variations, Uttānāsana (forward

bend) - with variations, Caturagadaāsana (four-limbed stick posture),Ūrdhvamukhaśvānāsana (upward dog posture), Adhomukhaśvānāsana (downwarddog posture) - stay for six breaths, Chakravākāsana (sunbird), aankāsana (hare),Vajrāsana (diamond, kneeling posture) - with variations.

7.

Kapālabhāti prāāyāma - shining skull - 4 series of 10 breaths in Vajrāsana and 20breaths in Tāāsana while twisting.

8. Mahā-bandha - great lock - practice first in Taākamudrā then in Adhomukhaśvānāsana posture, (repeat 5-10 times).

9. Horse Power Prānāyāma - Aśvini-mudrā - hors seal (practice in standing posture,

repeat 5-10 times).10.

Sūryanamaskāram - Sun salutation variation A (repeat 4 times) and D (repeat 2 time) with Sun-mantra (bija) during exhale.

11.

Ānandāsana - bliss posture (holding as convenient).12.

Vellan - rolling to left and right (3 times each side).13. Pād Sanchalan - knee to chest exercises (3 to 5 times each leg).


12/24

12

14.

Pavanamuktāsana - supine posture for eliminating gas from stomach and intestines - 2times dynamic, 1 time static (hold during 3 breaths).

15. Aśvāsana - horse twisting exercise on back - 2 variations with knees bent (repeat each variation 6 times). Finish with repeating Apānāsana 3 times.

16. Ardha-Jaharaparivttiasana - lying twist and lateral stretch (each side hold during 3

breaths). Finish with repeating Apānāsana 3 times.17. Ānandāsana - bliss posture (holding as convenient).18. Utthitekāpadāsana - elevation of the stretched leg (2 times dynamic, 1 time static).19.

Katiāsana - lower back raised up posture - 1 to 2 times dynamic, 1 time static (holdduring 3 breaths).

20. Apānāsana - posture for elimination of apana (3 to 6 times dynamic).21.

Viparītakaraīāsana/Sarvāgāsana - inversion, half shoulder stand or shoulder stand(holding for 6 to 12 breaths).

22.

Ānandāsana - bliss posture (holding as convenient).

23.

Vimanāsana - aeroplane posture (3 to 6 times dynamic).24. Bhujagāsana - cobra pose - 1 time static (hold during 3 breaths).25.

Pria Tāana Kriyā - exercise for reducing tensions in the feet, thighs, buttocks,increasing flexibility of the waist and toning the sacro-lumbar area of the spine (10 to20 times dynamic).

26.

Aśvāsana - horse twisting exercise on stomach - 2 variations with knees bent (repeateach variation 6 times).

27. Śalabhāsana - locust posture (repeat 1 to 3 times dynamic).28.

Ānandāsana - bliss posture (holding as convenient).29. Apānāsana - posture for elimination of apana (3 to 6 times dynamic).

30.

Aśvāsana - horse twisting exercise in sitting position - 2 variations with knees bend(repeat each variation 6 times).

31. Daāsana - stick posture (1 time dinamic).32.

Jānuśiršāsana - head to knee posture - each side 1 to 2 times dynamic, 1 time static(hold during 3 breaths).

33. Daāsana - stick posture (1 time dynamic).34.

Vakrāsana - spinal twist posture - 1 time to each side (hold during 3 breaths).35. Daāsana - stick posture (1 time dynamic).36. Paśčimottānāsana - stretching the back (west) - 1 to 2 times dynamic, 1 time static

(hold during 3 breaths).37. Ānandāsana - bliss posture (holding for 3 to 5min.).38.

Fast prāāyāma - alternative nostril fast prāāyāma (1 to 2 min.).39.

Nāī-śodhana prāāyāma - breathing exercise for purification of the nāīs - 5 min.40. Meditation - (20 to 30 min.). Experiencing Samādhi.


13/24

13

Note: Asana that generate high levels of energy (in the sequence from 1-10) are betterperformed in the morning, since these asanas provide enormous amounts of energy for theutilization during the activities of the day. On the other hand, the relaxing asanas (in thesequence from 11-37), are appropriately practiced in the evening to provide the conditions forhealing and recuperation of the body.

Twisting exercises for the spine

Twisting exercises for the spine from Maharishi Swami dev Murti charge up the spinalchord and thus recharge the human battery and build up an immense reservoir of energy.These exercises are designed to improve the functioning of the spinal chord, bloodcirculation, the vertebral discs, and the nervous system, and also for the awakening of thedormant powers within. They are auto-chiropractic because when the muscles are completely

relaxed you can consciously activate only certain muscles to move certain vertebras, or discsto its proper place. They also aid digestion and other functions of the internal organs andprepare the body to perform other classical yoga positions. A healthy spine means that noarea of the spine is stiff and that you feel no pressure in the spine. There should be a lightfeeling in the spine, as if it is floating. These spinal-twist exercises are done with eyes closedand the breath must be kept inside, pushed well down to the navel, and for as long as it can beretained. The only exception is exercise no. 12 in which the air is retained inside the chest.


14/24

14

The exercises can also be done while holding the breath after exhale. There are 4 ways ofbreathing which should be, over period of time, usually applied in the following sequence:

• In the starting position inhale and then start twisting the body while exhaling.While coming back to starting position inhale.

•

In the starting position exhale and while holding the breath, twist and returnback to starting position.

• In the starting position inhale (to the stomach) and while holding the breath,twist and return back to starting position.

• In the starting position inhale (to the stomach) and while holding the breath,twist left and right for as long as you can comfortably hold the breath.

Which way of breathing should be applied depends on the condition of the person. Alwaysstart with normal breathing without holding the breath. Breathing should always be through

the nose, with the mouth closed. If the person is mentally and emotionally tense than it will begood to exhale through the mouth at the same time producing the sound AAAAAA. Olderpeople and those suffering from heart diseases, lung or thyroid disorders, as well as asthma,or high or low blood pressure, should not retain the breath, but should breath normally(exhaling during twisting, while inhaling return to starting position). Women should not dothese exercises if they are pregnant or menstruating. The eyes should be kept closed and theawareness should be on the proper breathing and spine movement. Move the spine only howmuch is comfortable, do not strain. Keep the eyes closed all the time and be conscious of themovement of the spine. The shoulders should remain on the ground during twisting. Theexercises should be done in the early morning or at least three hours after a meal. The place

where you practice should be well-aired but not draughty. The best place is in the open air.Remember to drink some water before the exercises so that all the internal organs are washedthoroughly. Afterwards go to the toilet and pass water, before having a bath or shower.

NoteNoteNoteNote:Before doing every exercise, assume Anandasana (relaxing all muscular tension), breathe

normally, and have the mind at rest. In the beginning of the practice move the body withbreath (twisting as you exhale, returning to the starting position with inhale). If a person haslordosis, then one should place a folded blanket under the pelvis (fold it as many times as

necessary to make the position most comfortable). A person with kyphosis should place afolder blanket under the thoracic curvature, and also a small (thin) pillow under the head.Before twisting the spine, it must be stretched. At the end of each course of spinal-twistexercises, do some balancing asana (Pratikriya asana). The pratikriya asana for courses donelying on the back, sitting, or lying on the side of the body, is Apanasana (repeat 6 times). Forcourses in which you lie on the stomach, do Shashanka asana and Chakravakasana.


15/24

15

Benefits:Benefits:Benefits:Benefits:The spine twisting exercises strengthen the muscles between the vertebras, deepest muscles

of the back, along the spine, which are most important to maintain the proper position of thespine. They massage the nerves of the peripheral nervous system, thus improving thefunctions of all internal organs. They apply uniform pressure on the vertebral bodies and thus

strengthen the bone structure and improve its flexibility. Furthermore, these exercies improvethe circulation which helps to nourish the discs and to recover their normal size and function.They purify the nadis (energy channels) along the spine and awaken the life energy in thebody (kundalini shakti).

Spinal Twist CourseSpinal Twist CourseSpinal Twist CourseSpinal Twist Course IIII

Zero ExerciseZero ExerciseZero ExerciseZero Exercise:•

Assume Ananda Asana. Keep the feet about a foot apart. Stretch the arms out at the

shoulder level. Take a deep breath and press it down below the navel. While holdingthe breath, twist the lower part of the body to the left and turn the head to the right with the chin pointing over the right shoulder. The big toe of the right foot must touchthe heel of the left foot. Then turn the head to the left with chin pointing over the leftshoulder and the lower part of the body to the right with the toe of the left foottouching the heel of the right foot. Repeat these movements alternately 4 to 5 times oras long as the breath can be held within. Do the same exercise keeping the feettogether. After every exercise, do the Fish Relaxation.

FishFishFishFish Relaxation:Relaxation:Relaxation:Relaxation:•

Lie down fully stretched in Ananda Asana. During inhale slowly raise the hands(bending the arms at the elbows, while the elbows themselves remain on the ground)and simultaneously raise the knees about a foot off the ground. During exhale dropthe arms and legs to the original position slowly turning the head from right to left andnext time from left to right.

The First Exercise:The First Exercise:The First Exercise:The First Exercise:• Assume Ananda Asana. Cross the right foot over the left. Stretch the arms out at

shoulder level. Take a deep breath, pressing it down below the navel and hold the

breath within. Then turn the head slowly to the right and feet to the left. The hipshould be raised. Repeat this on the opposite side. Fish Relaxation follows.

The Second Exercise:The Second Exercise:The Second Exercise:The Second Exercise:• It is the same exercise with the left foot crossed over the right foot, followed by Fish

Relaxation.


16/24

16

The Third Exercise:The Third Exercise:The Third Exercise:The Third Exercise:• Assume Ananda Asana. Place the heel of the right foot between the big and second

toes of the left foot. Stretch the arms out at shoulder level. Draw in a deep breath,press it down below the navel and hold it. Turn the lower part of the body slowly to theleft and head to the right. The shoulders remain flat on the ground. In this position,

the ankle bone, the left hip and the right ear are to be in a line. Repeat the exercisealternately 4 to 5 times or as long as the breath can be held. Follow up with FishRelaxation.

The Fourth Exercise:The Fourth Exercise:The Fourth Exercise:The Fourth Exercise:• Same as above, but with the heel of the left foot between the big and the second toes

of the right foot. Follow up with Fish Relaxation.

The Fifth Exercise:The Fifth Exercise:The Fifth Exercise:The Fifth Exercise:•

Assume Ananda Asana. Place the outside of the right ankle just above the left knee-cap. Stretch the arms out at shoulder level. Take a deep breath, press it down belowthe navel and hold it within. Then turn the lower part of the body to the left and headto the right. Bring the right knee as near to the ground as possible. The chin shouldmove above the right shoulder. Then move the lower part of the body to the right, theright knee touching the ground (if possible) and the head turned to the left with thechin moving over the left shoulder. Repeat the exercise 4 to 5 times or as long as thebreath can be held. Then do Fish Relaxation.

The Sixth ExerciseThe Sixth ExerciseThe Sixth ExerciseThe Sixth Exercise:•

Same as the above, but the outside of the left ankle placed on the knee-cap of the rightleg. Then do Fish Relaxation.

The Seventh ExerciseThe Seventh ExerciseThe Seventh ExerciseThe Seventh Exercise:This exercise is the most important of all these exercises. If there is no time for doing the

whole course of 12, the one should do at least this exercise in all its parts, without fail, both inthe morning (while still in bed) and as one goes to bed at night. This will induce sound sleepand also remove constipation. All regions along the spine become strong: the cervical regionof the neck, thoracic region of the chest, the lumbar region of the stomach, the sacrum, and

the cocyxial region. They become supple, strong, and free of aches and pains. Cholesterol isreduced and the nerves and arteries become clearer. These exercises are also beneficial fordiabetic patients, keeping the abdomen and buttocks in shape. They benefit the womb,uterus, urinary tract, appendix, liver, spleen, the large and small intestines, navel, the kidneysand other organs in these regions.


17/24

17

• Assume Ananda Asana. Raising the knees, placing the feet near the thighs / buttocks,keeping them one and a half feet apart. Stretch the arms out at shoulder level, draw ina deep breath, press it down below the navel and hold it. Then turn the knees to theleft and the head to the right, with the left knee touching the ground and the rightknee touching the left heel. Then turn the knees to the right and the head to the left,

with the right knee touching the ground and the left knee touching the heel of theright foot. Repeat this 4 to 5 times. Then do Fish relaxation.

Variation:Variation:Variation:Variation:In case that a person has problems in the lumbar region of the spine, then the following

combination of breathing and movement is recommended (this applies also to the otherspinal-twist exercises): Inhale deeply and then exhale completely and hold the breath. Thenturn the knees to the left and the head to the right, with the left knee touching the ground andthe right knee touching the left heel. At the same time turn your head and neck to the left.

Remain in this position as long as you feel comfortable. Then, while inhaling, move back intothe starting position. Then repeat the same exercise in the opposite direction (knees to theright, head to the left). Do this 3 times in both directions.

• Assume Ananda Asana. Join the legs together and bring the feet as close as possibleto the buttocks. Stretch the arms out at shoulder level. Draw in a deep breath, press itdown below the navel and hold it. Turn the knees to the left and the head to the right, with chin over the right shoulder. The left leg should touch the ground and the rightfoot should remain over the left foot without raising the feet off the ground. Then turn

the knees to the right and head to the left, with chin over the left shoulder and theright leg touching the ground. The left foot remains over the right foot without raisingthe feet off the ground. Repeat 4 to 5 times or as long as the breath can be held. Thendo Fish relaxation.

• Assume Ananda Asana. Join the legs together and draw the knees over the chest,stretch the arms and hold the breath. Turn the knees to the left to touch the groundand the head to the right. Then turn the knees to the right (again touching the ground)and the head to the left. Repeat 4 to 5 times or as long as the breath can be held.Follow up with Fish Relaxation.

• Assume Ananda Asana. Join the legs and draw the knees over the chest. Then rotatethe knees clock-wise and turn the head to the other side. When the knees go to theright, the head should turn to the left and vice versa. Repeat 4 to 5 times or as long asthe breath can be held. Then do Fish Relaxation. Do the same by turning the kneescounter-clock wise and the head away from the knees (if knees are on left side, thenturn the head to the right and vice versa). Follow up with Fish Relaxation.


18/24

18

The Eighth Exercise:The Eighth Exercise:The Eighth Exercise:The Eighth Exercise:• Assume Ananda Asana. Join both knees together and draw them over the chest. Draw

in a deep breath, press it down below the navel and hold it. Clasp the hands aroundthe knees. Turn the knees first to the right and then to the left to touch the ground,

and at the same time, turn the head to the left and then to the right (in the oppositedirection of the knees), with the chin moving over the shoulder on each side. Repeatthe exercise 4 or 5 times or as long as you can hold the breath. Follow up with Fishrelaxation.

• After Ananda Asana, assume the same position as above. Clasp the knees over thechest with both hands, and rock the body slowly forward and backward without jerks.Breath should be deep, pressed down below the navel and held all the time. Then doFish Relaxation.

The Ninth Exercise:The Ninth Exercise:The Ninth Exercise:The Ninth Exercise:•

Assume Ananda Asana. Lifting both arms and legs in the air, make cycling movements with both arms and legs: First in the forward direction for some time, then reverse.While making the movements, laugh out loud and boisterously uttering AAA - haaa,haaa, haaa…; EEE - heee, heee, heee…; III - hiii, hiii, hiii…; OOO - hooo, hooo,hooo…; UUU - huuu, huuu, huuu…. This exercise replenishes the lungs with cleanand fresh air and removes all tension from mind and body. The louder and deeper thelaughter, the better the results. A baby does this exercise naturally. Follow up withFish relaxation.

•

Assume Ananda Asana. Lift the arms and legs and do the cycling movements asdescribed above. But this time the mouth is closed and the boisterous laughter isthrough the nose (“horse laughing”). The force of the air expels the toxins through thenose. Then do the Fish relaxation.

The Tenth Exercise:The Tenth Exercise:The Tenth Exercise:The Tenth Exercise:• Assume Ananda Asana. Join the feet together with the toes stretched and pointing

forward. Draw in a deep breath, press it down below the navel and hold it. Stretch thearms over the body in front, interlock the fingers and turn the palms outwards. With

the arms stretched out, make a circular, clockwise movement from the right side overthe head to the left side up to the navel, turning the head to the opposite direction ofthe arms. Do it 4 to 5 times or as long as the breath can be held. Follow up with FishRelaxation. Then do the same exercise counter-clockwise from the left side over thehead to the right side up to the navel. The head should again turn in the oppositedirection of the arms, the chin moving over the shoulder on each side. Repeat asabove, followed by Fish relaxation.


19/24

19

The EleventhThe EleventhThe EleventhThe Eleventh ExerciseExerciseExerciseExercise:• Assume Ananda Asana. Stretch the arms above the head with thumbs linked together

and raised little off the ground. Keep the legs stretched out with feet also raised a littleoff the ground. Draw in a deep breath, press it down below the navel and hold it. Then

roll the body over and over to the right and then over and over back to the left. Do it 4to 5 times or as long as the breath can be held, followed by Fish Relaxation. (Note:This gives a “self-massage” to the back).

The Twelfth Exercise:The Twelfth Exercise:The Twelfth Exercise:The Twelfth Exercise:• This last exercise is done in a sitting position. Assume Padmasana (Lotus position) if

possible, or sit comfortably cross-legged. Keep the spine straight and erect and placethe hands on the knees. Draw in a deep breath up to the chest (not to the navel thistime!) and hold it. Now slowly raise the right shoulder up to the ear and bring it down

again slowly without tilting the head on any side. Do this as long as you can. Then dothe same with the left shoulder and also with both shoulders together.

• Assume the same position as above, placing the hands on the knees. Draw in a deepbreath up to the chest, and hold it. Then rotate the right shoulder from back to front without tilting the head. Go on rotating as long as possible. After that, rotate it fromfront to back as long as possible. Do the same rotation with the left shoulder in bothdirections.

• Assume the same position as above, placing the hands on the knees. Draw in a deep

breath up to the chest and hold it. Now rotate both the shoulders simultaneously forsome time forwards and then backwards, then alternately forwards and backwards, aslong as possible.

Then do the pratikriya asana and finish up the exercise with fish relaxation.


20/24

20

0

1&2

Fish relaxation

3& 4 5& 6

7

8 9

10 11

12


21/24

21

PPPPranayamaranayamaranayamaranayama

It must be noted that the practice of Pranayama should not be done after merely readingbooks on the subject. The various forms of Pranayamas should be practiced under theguidance and in the presence of instructors, who have thorough knowledge of the merits and

demerits of Pranayama and understand the different natures and dispositions of thepracticioner. By simply imitating the Yoga exercises, the body will become weak and ailments will increase. The Yoga Siddhi says: “Pranayama practiced systematically under properguidance cures and prevents many diseases but, if irregularly done, it causes hiccup, asthma,headache, earache, eye troubles, etc.”

MudraMudraMudraMudra

Ashvini Mudra Ashvini Mudra Ashvini Mudra Ashvini Mudra

Stand upright (Samasthiti) and tighten the fists while inhaling. At the end of the inhale,swallow the breath (Aprakasha mudra), hold the breath, do Jalandhara-bandha (lower thechin down and raise chest to press the chin), tighten the perineum (Mula-bandha) and anus(tighten the external anal sphincter, followed by the internal anal sphincter – Ashvini mudra),and pull them up. Men also pull up testes and ladies tighten muscles which regulate urination.While keeping the anal contraction, pull the abdomen in slightly and the diaphragm up(modified Uddiyana bandha). While holding the breath keep Jihva bandha and Shambhavimudra. Then, still during the overall retention phase, release the two sphincters of the anusand repeat this alternate movement of compression and release about five times. Thentighten the anus as much as possible, and while keeping it tightened shift the awareness to thetop of the head feeling that consciousness expands there like the rays of the sun, or openingthe petals of white lotus. Allow the awareness to be naturally drawn and absorbed in infinity.Hold for as long as is comfortable and then open Jalandhara-bandha, exhale and relax all thebandhas. Repeat this cycle seven times. While inhaling keep hands in chin mudra, duringholding of the breath keep the fingertips of each hand together near the navel, and duringexaling bend the thumb to the palm and make the fist.

Benefits:Benefits:Benefits:Benefits: Ashvini mudra allows energy to be liberated from muladhara chakra and helps toharmonize the flow of prana and apana. Its effects are mainly felt at the level of the pelvicpart of the parasympathetic nervous system. It fortifies the pelvic floor and acts against thetendency of ptosis. Moreover, it decongests the anal venous system and strengthens the pelvicmuscles. It produces vitality and strength and soothes the nervous system while preventing theorganism from aging. This exercise also awakens Kundalini, allowing it to travel along spine,to the top of the head (Sahasrara chakra), thus enlivening the entire brain physiology. Ashvini


22/24

22

mudra can also be practiced sitting in Padmasana, Siddhasana or Vajrasana. The bestposition in which to learn this mudra is to lie on the back with folded knees.

Yoga NidraYoga NidraYoga NidraYoga Nidra

The sleep of yogis is called Yoga Nidra. The yogi does not sleep – only his body sleeps.Jivatma (the Self of the yogi) is constantly awake. In the practice of Yoga Nidra, the yogirelaxes his body parts one by one and thereby induces a process of relaxation.

Benefits of Yoga NidraBenefits of Yoga NidraBenefits of Yoga NidraBenefits of Yoga Nidra

Physical, mental, and emotional stress is removed by the practice of Yoga Nidra. The body

parts become active and strong. Several disorders of the body, mind, and brain, such as stress,diabetes, high blood pressure, angina, heart disease, and general weakness may be cured bythis practice. By practicing Yoga Nidra, control on the mind becomes possible. By controllingthe mind, the yogi overcomes lust, anger, pride, greed and attachment. He leaves indolenceand becomes active. The energy to do work is maintained and fatigue is removed. Yoga Nidraprovides the easiest way to reach the inner recesses of the heart. The person attains purity,


23/24

23

stability and peace by this practice. It also endows energy and peace to the mind, the brain,and the nervous system.

Yoga Nidra is an important process of Yoga. Its practice leads the person not only to theinnermost recesses of his heart, but empowers him to achieve the state of restful alertness in

which his entire being gets filled with a wonderful freshness and bliss.

Practice of Yoga Nidra: travel beyond final frontiers of macrocosmos (mahatomahiyan)

and deep within microcosmos (anoraniyan).

Scientific researchScientific researchScientific researchScientific research on Yoga and sporton Yoga and sporton Yoga and sporton Yoga and sport

Published Scientific research: “Higher psychoPublished Scientific research: “Higher psychoPublished Scientific research: “Higher psychoPublished Scientific research: “Higher psycho----physiological refinement in worldphysiological refinement in worldphysiological refinement in worldphysiological refinement in world----classclassclassclass

Norwegian athletes: brain measures of performance capacity”Norwegian athletes: brain measures of performance capacity”Norwegian athletes: brain measures of performance capacity”Norwegian athletes: brain measures of performance capacity”

H. S. Harung, F. Travis, A. M. Pensgaard, R. Boes, S. Cook-Greuter, K. DaleyOslo University College, St Olavs Plass, Oslo, Norway,Center for Brain, Consciousness and Cognition, Maharishi University of Management,Fairfield, Iowa, USAThe Norwegian School of Sport Sciences, Ullevaal Stadion, Oslo, Norway,Independent Scholar and Management Consultant, Wayland, Massachusetts, USA,Department of Exercise and Sport Science, Maharishi University of Management, Fairfield,Iowa, USA

Corresponding author: Harald S. Harung, PhD, Oslo University College, PO Box 4 StOlavs Plass, N-0130 Oslo, Norway.

Published in: Scandinavian Journal of Medicine& Science in Sports, February 2011.This study tested the hypothesis that the degree of psycho physiological development isrelated to performance levels in world-class athletes. The world-class performance athleteshad significantly higher scores on the Brain Integration Scale, more rapid habituation to aloud stimulus, and higher levels of self-development and moral reasoning than the control

athletes. All these measures give different angles into how athletes may be able to excel.

Brain integration may be the next frontier of training for excellence in sports. The handmoves; but who moves the hand? Brain functioning underlies how we make meaning of dailyexperiences; how we perceive the world; and how we respond to challenge. Higher brainintegration supports higher levels of self-development, higher ethical values and behavior,and a higher quality of life. Methods for enhancing brain integration may therefore be critical


24/24

for becoming a champion. Inner development could give the added edge for outerperformance. The Brain Integration Scale may provide an objective measure to allow athletesand coaches to monitor growth of inner development, and by inference performancepotential, as the athletes actualize their athletic career game plan.

Yogacharya Jadranko MiklecYogacharya Jadranko MiklecYogacharya Jadranko MiklecYogacharya Jadranko Miklec

Jadranko Miklec is the author of six books and DVD on yoga. Title of first book is Yama,second - Niyama, third - Asana and Pranayama, fourth - Yoga for the spine and beauty ofbody, fifth – Transcendental Meditation, Return to health and sixt – Science of Vedic Yoga.Jadranko Miklec was the representative of Yoga in the Department of Ministry of Justice ofCroatia for regulation of application of nonconventional medicine. He practices and teachesYoga all over the World already for 30 years. He is master of Martial arts (karate). For 30 years he is teacher of Transcendental Meditation and for 19 years teacher of Maharishi’sVedic Science. Knowledge and support to teach Yoga Jadranko gained from MaharishiMahesh Yogi. Jadranko's knowledge about asanas and pranayama is based on teaching of, A.G. Mohan (disciple of Shri T. Krishnamacharya), Maharishi Swami Dev Murti, otherYogacharyas and his own insights which he gained trough the long practice and properunderstanding of Yoga and Maharishi’s Vedic Science. Jadranko has also experience with theapplication of Yoga and Ayurveda to sport and he was yoga trainer of one of the mostpopular tennis player in the world. For teaching yoga Jadranko is cooperating with MaharishiVedic Academy in Germany, Deutsche Gesellschaft für Ayurveda, and Academy for livinghealthy, USA. He is president of the Association for sport and recreation „SUNCE“, Croatia.

He is International Secretary General of the World Academy of Ayurved from India. FromWorld Academy of Ayurveda, Jadranko received the noble prestigious award and title ofVanaushadhi Bhishagacharya (Herbal Scientist) and expert for Yoga and Ayurveda. He isalso cooperating with Morarji Desai National Institut of Yoga in India. Jadranko Miklec is vicepresident of European Yoga Federation and also member of the board of WorldMovement for Yoga and Ayurveda and is recognized to train Yoga teachers.

Jadranko Miklec, Mikleci 25, 10040 Zagreb, CroatiaTel: 00385 (0)1 2980663; Mobitel: 00385 (0)959147314; e.mail: [email protected]

www.jadrankomiklec.com

Yoga and Sport

Documents

Transcript of Yoga and Sport