Dynamic exercises. Rules and recommendations. Endurances from T.E.Vasileva's book "Hatha-yoga Beginning"

Rules and recommendations at performance of dynamic exercises

These are the various exercises which are carried out by movements, usually co-ordinated with breath. Dynamic exercises promote increase of mobility of joints, flexibility, training of muscles and cardiovascular system, self-massage of some zones.

The author considers necessary to practise dynamic exercises at the initial stages of development of Hatha-yoga. Throughout several years, with perfection in асанах and пранаямах, the share of these exercises gradually decreases. Certain instructions here to give it is impossible, everyone in common with the head of employment should solve, what exercises are necessary, in what volumes and as long, according to age, physical preparation and an object in view.

The mechanism of action of dynamic exercises essentially differs from influence асан. If at correct performance асан the person has a rest and gains strength, the effect from dynamic exercises turns out as a result of an expenditure of available forces and their further superrestoration, that is restoration with some surplus in comparison with initial size. Thus it is very easy to finish itself to overfatigue when organism resources have not time to be restored in a due measure. Then to increase in time of employment and their intensity there is not an increase, and decrease in quality of work of protective forces, nonspecific resistibility of an organism decreases. That it to avoid, it is necessary to listen to the subjective sensations not only during employment, but also throughout all day. Unusual decrease in working capacity, undue fatigability, drowsiness - overfatigue certificates. Its first signs can be noticed and earlier, for example, unwillingness to be engaged, but it is necessary to possess sufficient experience to distinguish such "correct", subconscious unwillingness from simple weak will.

Time for dynamic exercises it is possible to choose any at observance of following conditions.

It is impossible to be engaged earlier, than in 4 hours after dense food intake, or in 2 hours after an easy breakfast.

It is impossible to carry out intensive exercises before a dream, is better them to do not less than two hours prior to a dream.

It is impossible to combine for once асаны or пранаямы and dynamic exercises. Some movements are used as warm-up before асанами, but trainings with serious muscular loadings should be spent separately. For example, if such trainings are spent in the mornings асаны or пранаямы it is better to transfer on second half of day. The interval between employment should be not less than two-three, and it is better than four hours. It is connected by that action of any exercises - static, dynamic and respiratory - proceeds long time after employment. At joint performance of different kinds of exercises of advantage will not be from one of them. Unique, perhaps, exceptions - after dynamic exercises of average intensity can be executed Шавасану (see article "Асаны for a relaxation") minutes 15-20 and to pass to quiet асанам, demanding a stretching of muscles and sheaves. Also before any employment it is good to make a little full дыханий.

At any time year is better to be engaged on fresh air. During a rain, slush and strong frosts sports halls approach. In house conditions it is impossible to execute all offered dynamic exercises (except the first complex), first of all in the absence of a place, however and houses at desire it is possible to give loading on heart and muscles.

Before the beginning of employment it is necessary to empty an intestines and a bladder.

After dynamic exercises, unlike асан and пранаям, it is good приять a shower. To eat and drink better not earlier than in 30-40 minutes after employment.

The clothes will approach any, not constraining movements, on weather. More preferably, it is final from natural materials: a clap, a wool, flax, хэмп. Houses when anybody is not present, it is better to be engaged in the bared. For run are necessary кроссовки. In gym shoes it is possible to run only on a soft ground, but not on asphalt.

All offered exercises under force to any healthy person. In advanced age, certainly, to start to be engaged it is necessary very gradually, adhering to instructions of the instructor-methodologist. At presence of serious chronic diseases it is necessary to secure with the permission of the attending physician.

The number of repetitions of exercises is given roughly. To begin with it is better to adhere to the bottom border, being guided further the state of health.