giao thuc yoga

Chnh ph n

NGY QUC T YOGA

21/06

Giao thc Yoga ph bin

1

B Ayurveda, Yoga & Tr liu thin nhin, Unani, Siddha v Liu phpVi lng ng cn (AYUSH)

2

Chnh ph n

NGY QUC T YOGA

Giao thc Yoga ph bin

3

21 June

B Ayurveda, Yoga & Tr liu thin nhin, Unani, Siddha v Liu php Vi lng ng cn (AYUSH)

4 tp Yoga Tt - http://dotapyogatot.com

Tp sch ny c chun b vi s t vn ca cc chuyn gia Yoga hng u v trng cc Vin Yoga ni ting n .

Xut bn bi: B AYUSH Chnh ph n AYUSH Bhawan, Dy B, Khu phc hp GPO, INA, New Delhi-110 023


Lu : Thng tin cung cp trong bn giao thc Yoga ny nhm xy dng nhn thc chung cho mi

ngi v cng ng, n nhn s hi ha v tnh tm thng qua Yoga. Cc thng tin, k thut

luyn tp v xut gi c nhc n trong bn giao thc Yoga ny khng thay th cho ch

dn ca bc s. Trong trng hp c chn on hoc lu v bnh, hi kin t vn ngi

cung cp dch v chm sc sc khe trc khi thc hnh luyn tp Yoga. Ngi xut bn

khng chu bt c trch nhim no cho bt c thng tn hay mt mt c th gy nn t vic

luyn tp Yoga. 6 tp Yoga Tt - http://dotapyogatot.com

Ni dung

7

Thng ip t Th tng n 9 M u 10 Yoga l g? 11

S lc lch s v s pht trin ca Yoga 12 Nhng quy tc c bn ca Yoga 14 Cc trng phi yoga truyn thng 14 Thc hnh Yoga cho sc khe v phc lc 15 Hng dn chung v thc hnh Yoga 17

1. Cu nguyn 20 2. Sadilaja /Clana Kriyas/Luyn tp th lng 21 I. Un do c 21

II. Vn ng thn ngi 24 III. Vn ng u gi 24 3. Yogsanas 25 A. T th ng 25

Tdsana 25 Vikssana 26 Pda-Hastsana 26 Ardha Cakrsana 29 Trikosana 30

tp Yoga Tt - http://dotapyogatot.com

33

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B. T th ngi 32 Bhadrsana 32Ardha Ursana 33

anksana 35

Vakrsana 36

C. T th nm sp 37 Bhujangsana 37

alabhsana 38

Makarsana 40

D. T th nm nga 40

etubandhsana 41

Pavanamuktsana 42 avsana 43

4. Kaplabhti 44 5. Pryma 46

Nadiodhana / Anuloma Viloma Pryma 46 Bhrmar Pryma

6. Dhyna in ambhav Mudra

48

49

7. Sankalpa 51 8. Santih Ptha 52

Ti liu tham kho 53


Thng ip

Yoga l mt mn qu v gi ca truyn thng n c

xa. N th hin s thng nht gia Tm v Thn; gia

ngh v hnh ng; gia ch ng v vin mn; th hin

s hi ha gia con ngi v thin nhin v th hin mt

cch tip cn tng th ti sc khe v phc lc. Yoga

khng phi tp luyn th thao m l khm ph ra tri

gic v tnh nht th ca bn thn chng ta vi th gii v

thin nhin. Bng cch thay i li sng ca chng ta v

to dng tm thc, yoga c th gip ta ng ph vi tnh

trng bin i kh hu. Vy chng ta hy cng nhau

hng ti thng qua Ngy Quc t Yoga.

Din t ca Th tng n Narendra Modi ti k hp

th 69 i hi ng Lin Hp Quc (UNGA) ngy 27

thng 9 nm 2014.


Giao thc chung v yoga

Gii thiu

Khi pht biu ti k hp th 69 i hi ng Lin Hp

Quc (UNGA) ngy 27 thng 9 nm 2014, Th tng n

Narendra Modi ku gi cng ng th gii thng qua

Ngy Quc t Yoga. ng ni:

Yoga l mt mn qu v gi ca truyn thng n c

xa. N th hin s thng nht gia Tm v Thn; gia

ngh v hnh ng; gia ch ng v vin mn; th hin

s hi ha gia con ngi v thin nhin v th hin mt

cch tip cn tng th ti sc khe v phc lc. Yoga

khng phi tp luyn th thao m l khm ph ra tri

gic v tnh nht th ca bn thn chng ta vi th gii v

thin nhin. Bng cch thay i li sng ca chng ta v

to dng tm thc, yoga c th gip ta ng ph vi tnh

trng thay i kh hu. Vy chng ta hy cng nhau

hng ti thng qua Ngy Quc t Yoga.

Ngy 11 thng 12 nm 2014, 193 quc gia thnh vin

UNGA nht tr ngh ny bng cch thng qua, vi con

s k lc 177 nc ng bo tr, ly ngy 21 thng 6 lm

Ngy Quc t Yoga. Trong ngh quyt ny, UNGA ghi

nhn rng yoga bo m mt cch tip cn tng th ti

sc khe v phc lc, v ph bin rng ri hn thng tin


v li ch ca vic thc hnh yoga i vi sc khe ca

dn chng trn th gii. Yoga cng em li s hi ha

cho mi tng lp ngi v do vy, n c bit n nh

kh nng phng bnh, tng cng sc khe, v ch ng

nhiu loi ri nhiu lin quan n cch sng. Cun sch

nh ny c dng trnh by khi qut v yoga v thc

hnh yoga nh hng ngi ta ti sc khe tng th

cho c nhn v cng ng.

Yoga l g?

Yoga thc cht l mt s rn luyn tm linh trn c s

mt khoa hc cc k tinh t, vi trng tm l mang li s

hi ha gia Thn v Tm. l khoa hc v ngh thut

sng khe mnh. Ci tn yoga xut pht t t cn yuj

ting Phn, c ngha l lin kt, kt hp hay hp

nht. Theo kinh sch Yoga, thc hnh Yoga s dn n

s hp nht ca tm thc c nhn vi tm thc v tr.

Theo cc nh khoa hc hin i, bt c th g trong v

tr ny chng qua cng ch l s biu l ca ci ci gii

phn lng y m thi. Ngi no cm nhn c tinh

nht th ca s hin hu th c coi l trong trng thi

Yoga v c gi l hnh gi Yoga- ngi t n trng

thi gii thot hay mukti, nirvana (nit bn), kaivalya hay

moksha

Yoga cng hm ngha mt khoa hc ni tm bao gm

cc phng php khc nhau m qua , con ngi c th


12

t n s nht th gia thn v tm chng ng. Mc

ch ca thc hnh Yoga (sadhana) l vt qua mi loi

ni kh tin ti s tri gic s gii thot cho mi tng

lp ngi vi sc khe tng th, hnh phc v ha hp.

Vn tt v lch s v s pht trin Yoga

Khoa hc Yoga ra i t hng ngn nm trc y, sm

hn rt nhiu so vi thi im tn gio hay h thng tn

ngng u tin xut hin. Theo cun Cm nang Yoga,

thn Shiva c coi l hnh gi Yoga u tin (Yogi hay

adiyogi) v guru (bc thy, o s) hay adiguru. Vi

ngn nm trc, bn b h Kantisarovar dy Himalaya,

adiyogi truyn t kin thc su sc ca mnh cho 7

v hin gi hay saptarishis huyn thoi. Cc hin gi

mang khoa hc Yoga hng mnh ti cc vng min th

gii bao gm c chu , Trung ng, Bc Phi v Nam

M. iu th v l cc hc gi hin i nhn thy v

ngng m nhng im song trng gn gi gia cc nn

vn ha c xa trn ton cu. Tuy nhin, chnh n

h thng Yoga mi biu hin mt cch trn vn. Thin

gi (saptarishi) Agastya i khp tiu lc a n v

cy ghp vn ha ny vo ct li li sng Yoga.

Yoga c tha nhn rng ri nh mt kt qu vn ha

bt t ca nn vn minh thung lng Indus Saraswati,

pht ngun t 2700 nm trc Cng nguyn- v

chng t kh nng gip cho con ngi tng trng c


c v th cht ln tinh thn. Mt s n chng v di vt

ha thch ca vn minh thung lng Indus Saraswati c

m-tp Yoga v hnh ngi tp cc th Yoga sadhana cho

thy Yoga hin hu n c i. n chng v

tng Thnh Mu gi cho ta v s tn ti ca Tantra

Yoga (Yoga Mt Tng). Yoga cng xut hin trong cc

truyn thng dn gian, trong di sn V- v Upanishad,

truyn thng Pht gio v K-na (fain) gio, trong

Darshanas, s thi Mahabhrata, bao gm c Bhagawadgita

v Ramayana, trong truyn thng hu thn gio ca

Shaivas, Vaishnavas v Mt Tng. Mc d Yoga c

thc hnh ngay c trc thi V-, nhng i hin gi

Maharishi Patanjali l ngi h thng ha v quy

chun ha cc li thc hnh Yoga khi , ngha ca n

cng nh cc tri thc c lin quan trong cun sch ca

ng c tn l Kinh th Yoga (Yoga Sutras).

Sau Patarnjali, nhiu hin gi v bc thy Yoga, c ng

gp rt ln cho bo tn v pht trin lnh vc ny qua cc

li thc hnh c ghi li chc chn v qua th tch.

Yoga lan rng ra ton th gii nh nhng gio hun

ca cc bc thy Yoga xut sc, t thi c i n nay.

Ngy nay, ai ai cng tin vo kh nng thc hnh Yoga

phng chng bnh tt, duy tr v nng cao sc khe.

Hng triu triu ngi khp tri t c li lc t thc


hnh Yoga v Yoga ang n r, tr nn sng ng hn

theo nm thng.

Nhng quy tc c bn ca Yoga

Yoga tc ng cp thn th, tr c, cm xc v nng

lng con ngi. iu ny khin ny sinh s phn chia

rng ri Yoga thnh 4 loi: Karma Yoga- khi chng ta s

dng c th; Jnana Yoga khi chng ta s dng tr c;

Bhakti Yoga khi chng ta s dng cm xc; v Kriya

Yoga khi chng ta s dng nng lng. Mi mt h

thng Yoga m chng ta thc hnh s ri vo phm vi

mt hay nhiu hn loi Yoga trn.

Mi c nhn l mt s kt hp c nht ca 4 yu t

lit k. Ch c bc s ph (guru) mi c th ch trng

kt hp thch hp 4 con ng c bn cn thit cho tng

mn sinh. Ton b cc ch gii c xa v Yoga u

nhn mnh l phi thc hnh di s hng dn ca mt

guru.

Cc trng phi Yoga truyn thng

Cc truyn thuyt, truyn thng, cc dng v truyn thc

s ph- mn sinh (guru- shishya paramparas) ca Yoga

lm xut hin cc trng phi truyn thng nh: Jnana

Yoga, Bhakti Yoga, Karma Yoga, Patanjala Yoga,

Kundalini Yoga, Hatha Yoga, Dhyana Yoga, Mantra

Yoga, Laya Yoga, Raja Yoga, Jain Yoga, Bouddha

Yoga... Mi trng phi li c cch tip cn v li thc


hnh ca ring mnh nhm t c mc tiu v mc

ch cui cng ca Yoga.

Thc hnh Yoga cho sc khe v phc lc

Cc li thc hnh Yoga c p dng rng ri l: Yama,

Niyama, Asana, Pranayama, Pratyahara, Dharana,

Dhyana, Samadhi, Bandhas v Mudras, Shatkarmas,

Yuktahara, Mantra-japa, Yukta-karma

Yamas l king gii v Niyamas l tr gii (tun th theo

gii) c xem nh l iu kin tin quyt thc hnh

tip Yoga. Asanas c kh nng em li s bnh n cho

thn v tm; kuryat-tadasanam-sthairyam bao gm tip

nhn cc dng thc c th tm l-th cht khc nhau, v

cho ngi ta kh nng duy tr mt t th (mt nhn thc

bnh n v s tn ti v mt cu trc ca bn thn) trong

mt khong thi gian ng k.

Pranayama bao gm pht trin kh nng ch tm vo hi

th, c tip ni bng s iu khin c dng lung

hi th vi tnh cht l c s chc nng hay c s s

sng cho con ngi tn ti. N gip pht trin thc v

tm v gip ta ch ng c tm. Giai on tp luyn

ban u l phi pht trin c s nhn bit v lung hi

th ra v th vo (svasa-prasvasa) qua mi, ming v cc

v tr khc trn c th, nhng ng mch dn bn trong

v bn ngoi, cng nh cc im n . Ri sau , hin

tng ny thay i, thng qua s ht vo c theo di


v iu tit dn n s nhn bit v khong trng c th

c lp y (puraka); khong trng trong trng thi

trn y (kumbhaka) rn tr nn cn rng (rechaka) trong

qu trnh th ra c theo di, kim sot v iu tit.

Pratyahara ch s thoi ly (rt lui) tm thc khi cc gic

quan (Cn) vn lin quan ti cnh gii bn ngoi (Trn).

Dharama ni ti mt trng tp trung ch rng ri (vo

bn trong thn v tm) m thng thng c hiu l

nh (ch tm).

Dhyana (thin) l s qun chiu (tp trung ch cao

bn trong thn v tm) v cui cng l Samadhi (i

nh) hay l s tnh gic)

Bandhas v Mudras l cc li thc hnh gn vi

Pranayama. Chng c nhn nhn nh l loi thc hnh

Yoga cao nht, bao gm cc ng tc c th nht nh i

i vi kim sot hi th. iu ny tip tc gip cho

hnh gi kim sot c tm v m ng cho s chng

t Yoga cao hn. Tuy nhin, thin (dhyana) c coi l

tinh ty ca Yoga Sadha, khi n hng hnh gi quay tr

v t gic bn thn v dn n tnh trng siu thc.

Satkarma l quy trnh gii c, m v bn cht n c tnh

cht tr liu, gip ngi ta gii ta c c t tch t

trong c th. Yuktahara ch trng dng thc phm thch

hp v c li n thch hp sng khe mnh.


HNG DN CHUNG CHO VIC TP YOGA

Ngi tp yoga nn lm theo nhng nguyn tc ch dn

di y khi luyn tp yoga:

TRC KHI TP

Sauca c ngha l sch s - y l iu kin tin

quyt trong luyn tp yoga. l mi trng sch s, c

th v tinh thn sch s.

Vic tp luyn yoga nn tin hnh ni yn tnh

vi tinh thn v c th th thi.

Nn tp yoga khi cha n g hoc sau khi n cht

xu. Ung mt cht mt ong pha vi nc m nu bn

cm thy mt.

Bng quang v rut nn rng trc khi tp yoga.

Nn dng thm Yoga hoc chn mng khi luyn

tp.

Nn mc qun o nh, thoi mi chuyn ng

ca c th c d dng.


Khng nn tp yoga khi ang b kit sc, m, vi

v hoc trong tnh trng cng thng.

Trong trng hp b bnh mn tnh, b au hoc c

vn v tim mch, nn tham kho bc s hoc nh tr

liu Yoga trc khi luyn tp.

Nn tham kho cc chuyn gia yoga trc khi tp

nu bn ang c thai hay c kinh nguyt.

TRONG KHI TP

Bui tp nn bt u bng mt li cu nguyn hay

mt cu ch to nn mi trng gip cho u c th

gin.

Nn tp yoga mt cch chm ri, th thi, lun

thc v c th v nhp th.

Khng nn th nu nh khng c yu cu c bit

trong sut bui tp.

Th lng c th v khng git mnh c th bt c

lc no.

Luyn tp theo kh nng ca bn.

Cn c thi gian mi t c kt qu tt, v th

kin tr v luyn tp u n l rt cn thit.


C nhng iu cm k/ hn ch trong mi bi tp

yoga v nhng iu cm k phi lun nh trong u.

Bui tp yoga nn kt thc bng thin/ tnh lng

su/ cu thn ch Shanti patha.

SAU KHI TP

Tm sau khi tp 20 30 pht.

Ch nn n sau khi tp 20 30 pht.

THC PHM CHO TM TR

Mt vi ch dn v ch n ung c th m bo c th

v tinh thn do dai, sn sng cho vic tp luyn. Ch

n chay thng c khuyn co, v i vi nhng

ngi trn 30 tui, n hai ba mi ngy l , tr trng

hp b m hoc c cng hot ng cao hay lao ng

nng nhc.

YOGA C TC DNG NH TH NO

V c bn, Yoga l con ng gii phng mi c ch.

Tuy nhin, nghin cu y hc trong nhng nm gn y

khm ph ra nhiu li ch th cht v tinh thn ca

Yoga, c kim chng bng tri nghim ca hng triu

ngi luyn tp b mn ny. Mt mu nghin cu nh

cho thy rng:

Yoga tt cho sc khe th cht, chc nng c

xng v sc khe tim mch.


Tt trong vic kim sot tiu ng, ri lon h

hp, huyt p cao, huyt p thp v nhiu ri lon lin

quan n li sng.

Yoga gip gim phin mun, mt mi, lo u v

cng thng.

Yoga iu tit cc triu chng mn kinh.

V c bn, Yoga l qu trnh to nn mt c th v

tr c, lm bn p ch khng phi ro cn, cho cuc

sng di do sc khe v hnh phc.

1. CU NGUYN

Nn bt u tp Yoga bng mt li cu nguyn hoc tm

trng sng tn tng li ch ca vic luyn tp.

Cu cho bn i trong thun ha, ni trong s ng lng;

cho tm tr bn bnh thn nh lc ban u; thn

thnh hin ra trong n lc thing ling ca bn.


2.SADILAJA/CALANA KRIYAS/TP TH LNG

Bi tp th lng ny gip tng cng tun hon mu.

Nhng ng tc ny c th tp khi ng hoc ngi.

I. Gp c

Sthiti: Samasthiti (T th sn sng)

K thut

Bc i: (gp c v nga c)

- ng ging chn thoi mi.

- Gi hai tay thng st ngi.

- y l t th Samasthiti, cn gi l

Tadasana.

- Chng hai tay ln hng.

- Khi th ra, t t

ci u v pha trc v

c gng chm cm

xung ngc.

- Khi ht vo, nga u ra sau tht thoi mi.

- y l mt vng: lp li 2 vng.

Bc ii (gp sang tri v sang phi)


- Khi th ra, chm ri nghing u sang phi, tai st

xung vai m khng nng vai ln.

- Khi ht vo, thng u li nh c.

- Tng t, khi th ra,

nghing u sang tri.

- Ht vo v thng u li.


Bc iii (Quay sang phi v tri)

- Gi u thng.

- Khi th ra, nh

nhng quay u sang phi

sao cho cm thng hng

vi vai.

- Khi ht vo, quay u thng li.

- Tng t, khi th ra, quay u sang tri.

- Ht vo v quay u thng li.


Bc iv: Xoay trn c


- Th ra, ci u v pha trc c gng cm chm

ngc.

- Ht vo; chm ri xoay

u vng trn theo chiu kim

ng h, th ra khi ci xung.

- Xoay mt vng hon chnh.

- Sau xoay u ngc chiu kim ng h.

- Ht vo, nga ra, th ra, ci xung.


Ch :

- u chuyn ng cng xa cng tt, nhng ng

lm cng qu.

- Vai th lng v c nh.

- Cm thy cng quanh c v th gin cc khp,

c c.

- C th ngi trn gh tp.

- Nhng ngi b au c c th tp nh nhng c

bit khi ng u ra sau mc thoi mi.

- Ngi gi v ngi vim t sng c, huyt p cao

c th khng tp nhng ng tc ny.


II. NG TC THN

Xoay ngi (Katishakti Vikasak)

Sthiti: Samasthiti (t th sn sng)

K thut

- ng dng hai chn.

- Nng hai tay ngang vai, lng bn

tay hng vo nhau v gi song song.

- Khi th ra, xoay ngi v pha

bn tri sao cho lng bn tay phi chm vo vai tri, quay

li th ht vo.

- Khi th ra, xoay ngi v pha bn phi sao cho

lng bn tay tri chm vo vai phi, quay li th ht vo.

- y l mt vng: lp li hai ln na.

- Th gin t th Samasthiti.

Ch :

- Lm chm theo nhp th

- Ngi b bnh tim mch nn lm thn trng.

- Khng tp ng tc ny khi b au lng, thot v

a m, ct sng, sau khi phu thut bng v trong k

kinh nguyt.

III. NG TC GI


Sthiti: Sama Sthiti (t th chun b)

K thut:

- Ht vo, nng tay ln bng vai, lng bn tay hng

xung t.

- Th ra, cong u gi v h ngi xung t th

ngi xm.

- v tr cui cng, c hai tay v i nn song song

vi mt t.

- Ht vo, v ng thng ngi ln.

- Th ra khi h hai tay xung.

- Lp li ng tc ny hai ln na.

Ch :

- Gi chc khp gi v hng.

- Trnh th ny trong trng hp b vim khp mn

tnh.

3. YOGSANAS

A. CC T TH NG

TDSANA (T th Cy c)

Tda c ngha l cy c hoc ngn ni. Asana ny dy

con ngi t c s n nh v chc chn v to nn

tng cho mi asana t th ng. 25 tp Yoga Tt - http://dotapyogatot.com

K thut

- ng hai chn cch nhau 5cm

- Kha hai bn tay li, quay ci ch ra ngoi.

Ht vo, gi tay ln thng hng vi vai.

- Nhn chn ln v thng bng bng ngn chn.

Gi t th t 10 n 15 giy.

- Th ra, h gt xung.

- M cc ngn tay ra v a tay v song song vi thn

ngi, tr li t th ng.

Li ch:

- Asana ny tng s n nh cho c th, gip loi b tc

nghn h ct sng, iu chnh t th b sai.

- Gip tng chiu cao mt tui nht nh.

Thn trng:

- Khng c nng ngn chn ln trong trng hp b vn

tim mch cp, b hoa mt, chng mt.

VRKSANA (T th ci cy)

Vrk a ngha l ci cy. Khi vo t th cui cng ca asana

ny, ngi tp trng ging mt ci cy do c gi l t

th ci cy.


K thut:

- Hai chn ng cch nhau tm 5cm

- Tp trung nhn v mt im pha

trc.

- Th ra, gp chn phi li v t bn

chn ln phn bn trong ca i tri.

Chm gt chn vo hng.

- Ht vo, gi hai tay ln v p hai bn

tay vo nhau.

- Gi t th trong 10 n 30 giy v ht th bnh thng.

- Th ra, h tay v chn xung.

- Th gin, i bn v thc hin tip.

Li ch:

- Ci thin tun hon thn kinh c, kh nng thng bng,

sc chu ng v tnh to.

- Lm sn chc c chn v gii phng tc nghn.

Thn trng:

- Ngi b thp khp, hoa mt, chng mt v bo ph

khng nn tp.

PDA-HASTSANA (T th t u n chn) 27 tp Yoga Tt - http://dotapyogatot.com

Pda ngha l chn, hasta ngha l tay. V th, Pda

Hastsana ngha l gp tay xung chn. T th ny cn

c gi l Uttnsana.

K thut:

- ng thng ngi, hai chn cch nhau khong 5cm

- Ht vo t t v gi hai tay ln

- Ko cng phn thn trn

- Th ra v gp ngi v pha trc cho

n khi thn ngi song song vi mt

t.

- Th ra v gp ngi v pha trc cho n khi t c

hai bn tay trn mt t.

- Duy tr t th trong 10-30 giy.

- Nhng ngi b cng lng nn tp theo kh nng.

- Ht vo, ng dy v ko cng tay qua u.

- Th ra v t t tr li t th bt u theo trnh t ngc

li.

- Th gin t th Tdsana

Li ch:


- Lm cho xng sng do dai v linh hot hn, ci thin

tiu ha v iu tr to bn, gip khc phc cc vn trong

k kinh nguyt.

Thn trng:

- Ngi b cc vn v tim mch v lng, b vim bng,

thot v v lot, myopia cao, hoa mt chng mt v ph n

c thai khng nn tp t th ny.

- Ngi b ri lon xng sng v a sn cng nn trnh.

ARDHA CA KRSANA (T th na bnh xe)

Ardha ngha l mt na. Cakra l bnh xe. Trong t th ny,

ngi tp vo t th na bnh xe, do n c gi l

Ardha Ca krsasna.

K thut:

- Chng hai bn tay vo lng tht lng, ngn tay st

vo nhau.

- Nga u ra sau v ko cng c c. Khi

ht vo, gp phn thn trn ra sau, th ra

v th gin.

- Duy tr t th trong 10- 30 giy, ht th

bnh thng.


- Ht vo v t t tr li.

Li ch

- Ardha Ca krsana gip ct sng do dai v linh hot

hn, tng cng chc nng h thn kinh ct sng.

- Tng cng sc mnh c c, ci thin kh nng h hp.

- Gip iu tr vim t sng c.

Thn trng:

- Trnh tp t th ny khi b chong vng, hoa mt, chng

mt.

- Ngi b cao huyt p nn c thn khi tp.

TRIKOSANA (t th Tam gic)

Trikona ngha l hnh tam gic. Tri ngha l ba v kona l

mt gc. Tn ca asana th hin ba hnh tam gic to thnh

gia thn ngi v tay v chn.

K thut

- ng dang rng hai chn thoi mi.

- T t a hai tay ln ngang vai, hai tay dui sang hai bn.


- Th ra, t t gp ngi sang phi v t tay phi ngay sau

bn chn phi.

- Tay tri gi thng ln cao, thng hng

vi tay phi.

- Xoay lng bn tay tri hng v pha

trc.

- Duy tr t th trong 10 n 30 giy, ht th bnh thng.

- Hit vo v t t tr v.

- i bn v lp li

Li ch

- Phng nga chng chn bt.

- Tng cng c bp chn, c i v tht lng.

- Gip ct sng do dai v linh hot hn, ci thin chc

nng h hp.

Thn trng:

- Ngi b trt a, au thn kinh ta, v sau khi phu

thut bng khng nn thc hin t th ny.

- Lm theo kh nng ca c th, khng c qu.

- Nu khng chm c vo chn, c th chm vo u

gi cng c.


B. CC T TH NGI

BHADRSANA (T th chc chn)

Bhadhra c ngha l chc chn hoc thun tin.

Sthiti: T th ngi lu

(Virmsana)

K thut

- Ngi thng, hai chn dui thng

pha trc.

- t tay hai bn hng. y l t th Dandsana.

- t hai bn chn cnh nhau.

- Th ra v vng tay qua hai bn

chn. Gp chn li, a hai bn

chn v gn vng xng chu

nht c th.

- Nu i khng chm t hoc

cch xa qu, c th thm hay gi di gi. y l t th

cui cng.

- Ngi trong t th ny mt lc.

Li ch

- Gip cho c th khe mnh v n nh tm tr.


- Gip u gi v khp hng khe, hot ng tt.

- Gim au u gi.

- C tc dng n cc c quan bng v loi b cng thng

trong bng.

- Gip ch em ph n gim au bng trong k kinh nguyt.

Thn trng:

Trnh tp t th ny khi b thp khp nng hoc au thn

kinh ta.

ARDHA USTRSANA (T th na con lc )

Sthiti: T th ngi lu (Virmsana)

Ustra ngha l con lc . T th cui cng th hin ci

bu ca con lc . Trong t th ny, ch tp phn u ca

t th.

K thut:

- Ngi t th Visr m sana.

- Tip n t th Dandsana.

- Gp hai chn li v ngi ln gt chn.

- Hai i t st nhau v ngn chn ci

chm vo nhau.


- t tay ln gi.

- Thng u thng c.

- y l t th Vajrsana.

- ng ln bng hai u gi.

- t hai tay bn hng, ngn tay

hng xung.

- Khuu tay v vai song song vi

nhau.

- Gp u ra sau v ko cng c c; ht vo v gp thn

ngi ra sau ht kh nng. Khi th ra, th gin.

- Gi cho i vung gc vi mt t.

- Duy tr t th t 10 n 30 giy vi hi th bnh thng.

- Ht vo v tr li; ngi t th Vajrsana

- Th gin t th Visrmsana

Thn trng:

- Nu c th chm tay c vo gt chn, t tay ln gt

chn v gp tip ra sau. T th ny c gi l

Utrsana.

- Ngi b thot v, tn thng bng, thp khp, hoa mt,

chng mt v ph n c thai khng nn tp t th ny. 34 tp Yoga Tt - http://dotapyogatot.com

ANKSANA (T th con th)

aanka ngha l con th.

Sthiti: Vajrsana

K thut:

- Ngi t th Vajrsana

- Dng hai u gi ra, hai ngn chn ci chm vo nhau.

- t lng bn tay gia hai u gi.

- Th ra v t t dui hai tay v trc ht sc

- Gp ngi v pha trc, chm cm xung sn nh.

- Hai cnh tay song song vi nhau.

- Mt nhn v pha trc v gi t th.

- Ht vo v tr v.

- Ht vo v tr v t th Vajrsan

- Dui chn ra t th Visrmsan

Tc dng

- Gim cng thng, tc gin

- Kch thch c quan sinh dc, gim to bn, ci thin tiu

ha v gim au lng.


Thn trng

- Ngi bi au lng cp khng nn tp t th ny.

- Bnh nhn b vim khp gi mn tnh nn tp cn thn

hoc trnh t th Vajrsana.

VAKRSANA (T th vn mnh)

Vakra ngha l vn. Trong t th ny, ta vn v xon xng

sng, tng cng chc nng ca xng sng.

Sthiti: Dandsana

K thut:

- Gp chn phi li, v t bn chn phi bn cnh gi tri.

- Khi th ra, vn c th sang bn phi.

- a tay tri ra sau gi phi v nm ly ngn chn ci

phi hoc t bn tay bn cnh bn chn tri.

- a tay phi ra sau v t tay ln sn nh, thng lng.

- Duy tr t th trong 10 n 30 giy, hi th bnh thng

v th gin.

- Th ra, a tay v v

th gin.

- i bn v lp li.


Li ch:

- Tng s do dai cho xng sng.

- iu tr tiu ha, kh tiu.

- Kch thch tuyn ty v qun l tiu ng.

Thn trng:

- Ngi b au lng nng, ri lon a xng sng, phu

thut bng v ph n ang c kinh khng nn thc hin.

C. CC T TH NM SP

BHUJANGSANA (T th rn h mang)

Bhujanga c ngha l con rn hay rn h mang. sana

ny, phn thn mnh nng ln ging nh con rn ngc

u phng mang.

Stithi: T th nm sp hay l Makarsana

K thut

o Nm sp, ta u ln hai tay v th lng ngi.

o Khp chn v dui tay.

o Trn chm sn.

o Tay dc bn thn; lng

bn tay p v khuu tay chm

sn.

o T t ht vo trong khi

nng cm v ngc ln cao ti vng rn.

o Gi t th ny mt cch thoi mi. 37 tp Yoga Tt - http://dotapyogatot.com

o T th ny gi l Sarala Bhujangsana.

o Tr li t th nm sp, p trn xung sn.

o Lng bn tay t cnh ngc v tr ca khuu tay

trong t th Sarala Bhujangsana v nng khuu tay ln.

o Ht vo; t t nng cm v ngc ln cao ti vng rn.

o y l t th Bhujangsana.

o Th ra, p trn xung

sn, lng bn tay nga, ta

u ln lng bn tay, dang

chn v th gin.

Thn trng:

o Gi chc chn khng

gy sc nng hay sc cng cho ct sng tht lng.

Li ch

o sana ny tt nht cho vic kim sot cng thng.

o Gim m bng v gim bt tnh trng to bn.

o Gip loi b au lng v cc vn v ph qun.

Thn trng

o Ngi phu thut bng nn trnh sana ny trong 2-3

thng.

o Ngi b thot v, lot ng tiu ha khng nn tp

sana ny.

ALABHSANA (T th chu chu)

alaba c ngha l chu chu.


Sthiti: T th nm sp; Makarsana

K thut

o Nm sp kiu c su.

o Cm chm sn nh; tay dc bn thn; lng bn tay

nga.

o Ht vo, nng chn

ln cao ht c nhng

khng gp u gi.

o Dui thng tay chn d dng nng phn thn mnh

ln.

o Gi t th ny trong 10-20 giy, th bnh thng.

o Th ra, h chn xung.

o Th gin vi giy t th nm kiu c su.

Thn trng:

o Ko cng gn bnh ch v n mng ci thin t th.

sana ny c tc dng tt hn khi thc hin sau t th rn

h mang Bhujangsana.

Li ch

o Gip cha au thn kinh ta v au vng lng di.

o Lm sn chc c hng v cc c vng thn.

o Gim m i v mng; thch hp cho kim sot cn

nng.

o Gip ch cho cc c quan trong bng h tr tiu ha.

Thn trng

o Bnh nhn tim nn trnh t th ny. Trong trng hp


au nhc vng lng di, hy thn trng khi tp tip.

o Ngi cao huyt p, lot ng tiu ha v thot v

cng nn trnh t th ny.

MAKARSANA (T th c su)

Trong ting Phn, Makara c ngha l c su. sana

ny, ngi ging c su.

Sthiti: T th nm sp th gin

K thut

o Nm sp, chn dang rng, bn chn hng ra ngoi.

o Gp hai tay v t tay phi ln tay tri.

o trn ln tay.

o Nhm mt. y l t th

c su.

o sana ny dnh th

gin tt c cc t th nm

sp.

Li ch

o Thc y th gin vng lng di.

o Gip phc hi cc vn d v lng.

o Ch nh cho tt c bnh v xng.

o Gip chng cng thng v lo u.

Thn trng

o Trnh tp t th ny trong trng hp huyt p thp,

cc vn nghim trng v tim v mang thai.

D. CC T TH NM NGA


ETUBANDHSANA (T th cy cu)

Setubandha c ngha l to thnh cy cu. t th ny,

phn thn mnh t th ging nh cy cu, v vy c tn

gi ny. T th ny cn gi l Catuspdsana.

Sthiti: Nm nga; avsana.

K thut

o Gp u gi v a gt

chn vo gn mng.

o Nm chc mt c chn;

gi u gi v bn chn thng hng.

o Ht vo; t t nng mng ln v n phn thn mnh

ht c to thnh hnh chic cu.

o Gi t th ny trong 10-30 giy, th bnh thng.

o Th ra, t t tr li t th ban u v th gin t th

avsana.

Ch

o t th cui cng, vai v u vn chm sn.

o Nu cn, t th cui, c th t tay vo tht lng

phn thn mnh.

Li ch

o Gim trm cm v lo u. Tng cng cc c lng

di.

o M rng cc c quan trong bng, ci thin tiu ha

v gip gim tnh trng to bn.

Thn trng


o Ngi b lot ng tiu ha v thot v, ph n mang

thai 3 thng cui khng nn tp sana ny.

PAVANAMUKTSANA (T th thot hi)

Pavan c ngha l gi v mukta c ngha l gii thot.

Ging nh tn gi, sana ny gip loi b hi hay chng

y hi trong bng v rut.

Sthiti: avsana

K thut

o Nm nga.

o Gp u gi v a i chm ngc.

o Ci cc ngn tay vo nhau v nm cht xng ng

chn di u gi.

o Th ra; nng u ln cho n khi cm chm u gi,

th gin.

o y l t th Pavanamuktsana.

o H u xung.

o Th ra, ng thi h chn xung.

o Th gin t th avsana.

Ch

o ng tc th phi khp vi ng tc chn.


o Khi a u gi chm mi/trn, c th cm thy cng

vng tht lng; nhm mt v tp trung ch vo vng

tht lng.

Li ch

o Loi b tnh trng to bn; gim chng y hi, gim

cm gic chng bng v h tr tiu ha.

o Cung cp p sut bn trong, xoa bp v lm cng h

rt phc tp gm c, dy chng v gn khung chu v

vng tht lng.

o Gip c lng v thn kinh ct sng khe mnh hn.

Thn trng

o Trnh tp t th ny trong trng hp b tn thng

vng bng, thot v, au thn kinh ta hoc au lng

nhc nhi v trong thi k mang thai.

AVSANA (T th xc cht)

Sava c ngha l xc cht. T th cui cng sana ny

ging xc cht.

Sthiti: T th th gin

nm nga

K thut

o Nm nga, tay chn

dang thoi mi.

o Lng bn tay nga; mt nhm.

o Th lng ton thn mt cch c thc.

o C thc v hi th t nhin, ht th nhp nhng, t


t.

o Gi t th ny n khi cm thy sng khoi v th

gin.

Li ch

o Gip gim cng thng, cho c th v u c ngh ngi.

o Th gin ton b h tm sinh l.

o Tm tr vn lun b thu ht bi th gii bn ngoi nay

thay i hon ton v hng ni; khi tm yn v tp

trung hon ton, ngi tp khng cn b xo trn bi mi

trng bn ngoi.

o T th ny c cho l c tc dng rt tt trong vic

kim sot tnh trng cng thng v cc hu qu.

KAPLABHTI

Sthiti: T th thin, v d

Susana/Padmsana/Vajrsana

K thut

o Ngi t th thin.

o Nhm mt v th lng ton thn.

o Ht su qua c hai l mi, m rng vng ngc.

o Th mnh nh s co bp rt mnh ca cc c bng,

th gin. 44 tp Yoga Tt - http://dotapyogatot.com

o Khng tp qu sc.

o Tip tc th ra ch ng/mnh v ht vo th ng.

o Thc hin 30 ln ht th nhanh, ri ht th su v th

ra t t.

o y l mt lt ca t th Kaplabhti.

o Sau mi lt nn ht th su.

o Lp li thm hai lt.

Ht th: Th ra mnh bng cch co bp c bng m

khng c bt k mt ng tc qu mc no vng ngc

v vai. Ht vo phi l ng tc th ng trong khi tp.

S lt tp: Ngi mi tp c th tp n 3 lt, mi

lt 20 ln th. S ln th v lt tp c th tng dn sau

mt thi gian.

Li ch

o Kaplabhti thanh lc xoang trn; gip cha tr cc

chng ho.

o T th ny gip ch trong vic tr cm cm, vim mi,

vim xoang, hen suyn v vim ph qun.

o Phc hi sc khe, gi cho khun mt tr trung v lm

sng da mt.

o Cn bng v tng cng h thn kinh, gip h tiu ha

khe mnh hn.

Thn trng

o Trnh tp th th ny trong trng hp b bnh tim,

chng mt, huyt p cao, chy mu cam mn tnh, ng


kinh, au na u, t qu, thot v v lot d dy.

5 PRNYMA

NADIODHANA or ANULOMA VILOMA

PRYMA

(Alternate Nostril Breathing)

(Ht th lun phin qua mi)

c trng chnh ca phng php

pranayama ny l vic ht th lun

phin qua mi tri v phi, c hoc

khng km theo vic nn th

(kumbhaka)

Sthiti: Mi t th thin bt k

Thc hnh:

- Ngi t th thin bt k

- Gi lng v u thng, mt nhm.

- Th lng c th vi vi nhp ht th su

- t lng bn tay tri trn u gi chn tri t th

Jnana mudra

Tay phi nn t t th Nasagra mudra.

- t ngn t v ngn p t ln cnh mi tri; gp

ngn gia v ngn tr li.


t ngn tr tay phi ln cnh mi phi;

- Ht vo bng l mi tri; ri dng ngn t v ngn

p t bt cnh mi tri v th ngn ci khi cnh mi

phi; th ra qua mi phi.

- Tip theo, ht vo qua l mi phi

- Sau khi ht vo, bt mi phi li, m cnh mi tri

v th ra.

- Hon thnh chu k ny l c mt vng ca

phng php ht th Nadisodhana hay Anuloma Viloma

Pranayama

- Lp li 5 vng.

T l v thi gian

i vi ngi mi tp, qung thi gian cho vic

ht vo

v th ra nn bng nhau

Dn dn lm theo t l 1:2; ht vo: th ra

Ht th

o Nn ht th chm, u, c kim sot. Khng nn p

hay hn ch nhp th bng bt c cch no.

Li ch

o Mc ch chnh ca phng php prnyma ny l

gip thanh lc knh mang lng chnh cho c th gi l

naid's; v th nui dng ton b c th

o Tnh tm v ci thin s tp trung


o Tng sc sng v gim mc cng thng, lo u.

o Ci thin chng ri lan ho.

BHRMAR PRNYMA (BHRMAR

RECAKA)

Bhrmar bt ngun t bhramara c ngha l ong en

Trong sut qu trnh thc hnh bi tp prnyma ny,

s to ra m thanh ging ting vo ve ca loi ong.


Thc hnh: Loi I

o Ngi t th thin bt k, mt nhm

o Ht su bng mi

Th ra chm ri, c kim

sot, trong khi

to ra ting vo ve u u v m

nh ting

loi ong. y l mt vng ca bi

tp Bhrmar.

o Lp li 5 vng

Loi II

o Ngi t th thin bt k, mt nhm.

o Ht su bng mi

Ln lt che mt li bng ngn

tay tr,

che ming vi ngn t v p t, v

che tai vi


ngn tay ci, nh trong hnh bn.

Bi tp ny cng c gi l anmukhi Mudra.

o Th ra chm, c kim sot, trong khi

to ra ting vo ve u u, v m nh ting loi ong. y

l mt vng ca bi tp Bhrmar.

o Lp li 5 vng

Li ch

o Thc hnh bi tp Bhrmar gip gii phng cng

thng v gim lo u, cu gin v hot ng qu sc.

o Tc dng cng hng ca m thanh vo ve s tc ng

nh nhng ln tr no v h thn kinh.

o L liu thuc an thn tuyt vi; tt cho vic qun l

cng thng ri lon.

o L mt bi chun b prnyma hu hiu cho s tp

trung v thin.

Cnh bo

o Trnh bi luyn tp ny trong trng hp nhim trng

mi v tai.

6. DHYNA IN AMBHAV MUDRA

Dhyna hay thin l hnh ng lng

ngm khng ngng.


Thc hnh

o Ngi t th thin bt k.


o Gi ct sng thng mt cch thoi mi.

o Gi t th Jnna mudra nh sau:

o Chm u ngn ci vo u ngn tr, to mt vng trn

o Ba ngn tay cn li thng v th gin

o C ba ngn tay t chm st nhau.

o Gi lng bn tay nga t trn i.

o Th lng, th gin vai v cnh tay

o Ngi v nhm mt, mt hi nga ln.

o Khng cn tp trung cao . Ch cn

duy

tr s tp trung va phi vo gia lng my v

cm nhn hi th ca mnh.

o Gt b mi suy ngh v t n mt ngh

thun khit v duy nht

o Thin

Thn trng

o i vi nhng ngi mi tp, nn bt nhc nh trong

khi thin

o C gng ngi lu nht c th


Li ch

o Thin l phn quan trng nht trong vic luyn tp

Yoga.

o Gip ngi tp luyn xa b nhng cm xc tiu cc

nh s hi, gin d, phin mun, lo u v gip pht trin

nhng cm xc tch cc

o Gip tnh tm

o Tng cng s tp trung, tr nh, sc mnh ch v

mch lac suy ngh

o Tr ha ton b c th v u c bng cch chng

c ngh ngi thch hp.

o Thin dn n s t nhn thc

SANKALPA

Hame hamare man ko hamesha santulit rakhana hai,

Isi main hi hamara atma vikas samaya hua hai.

SANKALPA : (Kt thc phn luyn tp Yoga vi mt

Sankalpa)

Ti xin ha, tr thnh mt con ngi khe mnh, yn bnh,

vui ti v bit yu thng. Ti s gng sc mang khng

kh ha bnh, yu thng ti xung quanh bng mi hnh

ng ca mnh.Ti s gng sc ph b nhng hn ch

con ngi ti hin ti v c ton b th gii ca ti. Ti


nhn ra mi quan h mu tht gia cuc sng ca ti vi

cuc sng ca mun ngi khc. Ti nhn ra s on kt

trong tt c.

8 antih Ptha

Sarve Bhavantu Sukhinah,

Sarve Santu Nirmayah

Sarve Bhadrani Payantu,

Maa Kascit Duhkha Bhgbhavet

Shantih

C th tt thy s u tr nn vui v, c th tt thy s

u c t do khi au m.

C th tt thy s thy nhng g l iu tt lnh, c th

khng ai phi chu ng au kh.

An lc, An lc, An lc.

* * *


Ti liu tham kho

1. Li cu nguyn:Rigveda-10.191.2 2. Sadilaja/Chalanakriyas/Yogic SukshmaVyayama: Tham kho t Caaranaa trong

H a t h a t a t va k a u m u d i - 9 . 1 3 - 1 6 , Yo g i c S u k s h m a Vyaya m a o f S wa m i DheerendraBhramhachari

3. Tdsana: cng c gi l Taalaasana, Yogarahasya of Nathamuni, KiranaTika, mt li dn gii trn Yogasutras, Shri Yoga Kaustubha-25, SachitraCaurasi Asana-34, Yoga

Asanasby Swami Shivananda. 4. Vrkssana: GherandaSamhita-ii.36, BrihadyogaSopana, Hathayoga Samhita-43, Yoga

Marga Pradipa-11 5. Pada-hastasana/Uttnsana: Shri Yoga Kaustubha. Yogarahasya of Nathamuni 6. ArdhaCakrsana: Cakrasana truyn thng c mt vi im a dng kh khc vi bi luyn tp ny trong nhiu nm. 7. Trikonsana: Yogarahasya-ii.20 of Nathamuni 8. Bhadrsana: Hathapradipika-i.53-54. 9. ArdhaUstrsana: Shri Yoga Kaustibha, NagojiBhattaVritti Yogasutra-ii. 46,

GherandaSamhita - ii. 41 m t Ustrasana c thc hnh t th nm Sp 10. asanksana: Gheranda Samhita-ii.12 gi nh l Vajrasana, HathayogaSamhita,

BrhadyogaSopana, SachitraVyavaharika Yoga-16, Narada Purana-33-112, BrihannaradiyaPurana, YogamargaPradipa, Yoga Bija-90, Yogasikhopanishad-I.111- 112, Hatharatnavali-iii.9

11. Vakrsana: Bn d hn ca Matsyendrasana (c cp trong Hathapradeepika) bi Swami Kuvalayananda trong tc phn v Asana 12. Bhujangsana: Gheranda Samhita.ii.42, vi mt s bin th, Kirana Tika-ii. 46 on

Yogasutra, Hathayoga Samhita-49, Shri Yoga Kaustubha-62, Yogamarga Pradipa-19, Yoga Rahasya of Nathamuni-ii.14, Jaypur Central Museum-7174.

13. alabsana :Gheranda Samhita-ii.39, Brihadyoga Sopana-iii46, Hathayoga Samhita- 46, Yoga Marga Pradipa-33.

14. Makarsana:Jaipur Central Meusum, vi mt s bin th t th tay. 15. Setubandhasana/ Catupdsana :Yogarahasya of Nathamuni. 16. Pavanamuktsana :Shri Yoga Kaustubha. c thc hin t th ngi nh Yoga Asanas-3,

Sachitracaurasi Asane-5-7, Shri Yoga Kaustubha-5, Kirana Tika-ii.46 on Yoga Sutra, 17. Shavasana: Gheranda Samhita-ii.19, Hathapradipika-i.32, Hatharatnavali-iii.20,76,

KapalaKurantakaHathabyasa Paddhati-111, Yuktabhavadeva-vi.21, Asanani-14, Yoga Siddhanta Chandrika-ii.46, Shritatva Nidhi-70, KiranaTika Yogasutra-ii.46, Brihadyoga Sopana-iii.24, Hathapradipika, Shri Yoga Kaustubha-17.

18. Kaplabhti: Mt bin bn ca BhastrikaKumbhaka ca Gheranda Samhita-v.70-72, Kumbhaka Paddhati-164-165, Hathapradipika, Hatharatnavali-22-24, Hathatatvakaumudi-x.12-14, Yuktabhavadeva-vii.110-118.

19. Nadishodhana/AnulomaViloma Prnyma: Hathapradipika, mng tng v gi hi trong c th. Thm vo , Gheranda Samhita-v.38-45 c dnh n v thi gian cho s ht vo, gi hi v th ra.

20. Bhramari Prnyma :Hathapradipika, Hatharatnavali-ii.26, Kumbhaka Paddhati- 169.

21. Dhyna : Yoga Sutra of Patanjali III.2 34


Chnh ph n

B AYUSH AYUSH Bhawan, Dy B, Khu phc hp GPO,

INA, New Delhi-110 023 www:indianmedicine.nic.in


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