Ta sch : YOGA THC HNH Nguyn tc : YOGA POUR TOUS Tc gi : Desmond Dunne Dch gi : V Lang NXB (Nm xut bn): Khai Tr (1968) Kch thc: 14,5 cm x 20,5 cm S trang: 284 Thc hin ebook: Thng 9/2006 Do: tuanz (TVE) http://www.thuvien-ebook.com

MC LCLi ni u. Phn nht.

CC NGUYN TC C BNChng I : Sc kho th cht v tinh thn. Chng II : Cht Prana v th tinh lc. Chng III : S h hp. Phn hai.

NHNG S LUYN TPChng I : Ni dn hay bung li ton din Chng II : Cc mn luyn tp v h hp. Chng III : S co rt, bp tht ton din. Chng IV : Ba th ta thin tp trung t tng. Phn ba.

V SINH V TH CHTChng I : V sinh v th cht. Chng II : V sinh v thc phm. Chng III : V sinh v thn kinh. Chng IV : V sinh v hch tuyn. Phn bn.

V SINH V TINH THNChng I : S tp trung c ng lc tnh. Chng II : S tp trung h hp. Chng III : Nhng p dng thc tin ca s tp trung. Chng IV : 15 quy tc cho i sng hng ngy. Chng V : Tim thc v siu thc. Phn nm.

THC HNH YOGA NH TH NO

LI NI U* * * "YOGA THC HNH" ny dnh cho mi ngi, cc bn c n d dng nh c mt cun tiu thuyt. Bn khng cn phi i su vo chi tit trong

mt mn phi huyn b thc hnh cc nghi thc k d. Tm vn ng inh ca cc tu s kh hnh s khng thay th chic nm mm mi, m m ca bn v cng khng ai khuyn nh bn i ly c-ph bui sng ly mt ly thy tinh tn nh! Khng ! YOGA s hun luyn cho bn sng i sng i sng tht s ca bn. Bn s ngc nhin m khm ph ra trong cun sch ny, bao nhiu s hc vn qua cc thi i, k c thi i chng ta, rt ta, trch dn trong ton th s khn ngoan do YOGA to nn. Phi chng, v d nh bt ngun t YOGA v cc phng php ca mn ny v cc s co rt, ni dn, kim sot h hp m ngi ta t c, hay hn th, "tm li c" phng php mu nhim KHNG AU? V ng thi, bn s thy trong i sng hin i, vi bao nhiu s thc mc, lo u v ch, nhng kim ta v nhu cu, thng thng l gi to, lm cho bn khng thy nhng nguyn tc trng yu ca i sng thin nhin. c cun sch ny, bn s thc c r rt nhng nng lc su sc nht ca bn. T tn, ch, kim sot mi kch thch s ny n ra trong ngi bn sau mt vi thng. Mt sc kho v th cht v tinh thn, mt ngh lc mi m s lm bin ht mi thc lon do bn c th b kh s, au n. Thch nghi vi mi kh nng v nhu cu ca cc ngi Ty-phng, YOGA m chng ti trnh by sau y c th thc hnh cho tt c mi ngi, bt k n ng hay n b, gi hay tr. Tp YOGA, bn c mt i sng ti p v sc khe di do. * * * Bn c khe mnh khng? Bn c hng th y s thng bng v tinh thn v tr c khng? Nu c, bn phi l ngi sung sng. Nhng thc s, bao nhiu ngi c th tr li: c, khng hn ch ? "Hnh-phc" mt ting rt thng thng, mt s kin rt ln lao m loi ngi hnh nh t lo lng n v xi ph mt cch vui v, t nhin ! Hng ngy m t bo ra, bn th t m tm xem c thy danh t hnh phc trong y khng. Chng ti dm nh cuc vi bn l bn khng thy ch y u. Bn s c thy : trng ti, cht chc, t vn, kt n, v n, tai nn, trt ng ry, cch mng, chin tranh hay nhiu t ng khc cng th v nh th ! Cn hnh phc, khng c. Vy phi chng y l mt mc tiu chnh yu ca i sng? Lm sao tm thy hnh phc? Hnh nh vn minh v tin b khng cho php chng ta t ti hnh phc. C nhin, trong mt s gia nh cng ngy cng nhiu hn, ngi ta thy c my lnh, my git, my v tuyn truyn hnh. Nhng bn hy nhn k mi gng mt ngoi ph, trong toa tu, trn xe in : nhng gng mt u cng phng, lo lng. i sng l mt cuc tranh u thng xuyn lm hao mn, kit qu c th. Nm 1955, nc Php c 110.000 ngi b cu lu, nh th hnh nh l mt con s k lc (m ngi ta s cn vt hn na) v nhng s thc lon thn kinh c coi nh l bnh thi i. S tin b v vt cht khng phc v cho hnh phc ca nhn loi ; c khi tin b vt cht phn li hnh phc. Cn s thnh cng, y l mt cu thang v tn, cn phi lun lun tro nhng bc mi, trong khi cm khng c nhn li ng sau v bit s ngh ngi, ngi ta s b hao mn, kit qu v mun leo n tt bc, khng bao gi c. Khng, hnh phc khng phi y. Ngi ta bn chn, ca quy, khng mc ch v khng l do, nh mt con sc trong chung, do cc ting n o, la tht, rn r bao bc. i khi c s tng nh li mt i sng gin d hn, tht s hn, thch hp hn vi bn cht chnh xc ca mnh. Lc y, Ty-phng mi quay v ng-phng l ni pht sinh ra tt c mi tn gio, mi vn minh, mi trit l cu vin mt s nng , mt bi hc khn ngoan, mt quy tc c gi tr cho i sng. Phi chng trong tinh thn nn bn mi mua cun sch ny ? Chc l bn nghe thy ni n YOGA (Du-gi thuyt) m cha bit r l th no. C l bn c, vi mt vi im hoi nghi, cu ngoi ba cun sch ny : "Bn sng hay hn. - Bn sng lu hn". Khng c chi can h c. Bn hy c n cng v bn s quyt nh sau khi hiu bit r rng. Bt c bn bao nhiu tui, c sch ny cng rt b ch cho bn. Nu bn cn tr, bn s sa son mt cuc i rt ti p. Nu bn khng cn tr na, bn ng ni : "By gi mi bt u thi qu mun. Ti gi qu ri !" Khng h bao gi l qu mun, v li gi qu l ngha l chi? thi-i kch-s tr danh MOLIRE (1622-1673), ngi ta coi mt ngi bn mi tui l mt ng lo gi. Nhn vt ARNOLPHE trong v kch "Trng Hc Ph N" l mt ngi bn mi tui! Vy th sao ? Th ngha l th no ? S tin ha ca nhn loi qua cc th k lm cho ngi ta, nht l ngi Ty- phng, lng qun cc lut l nguyn thy, d rng mt vi quy lut v o c, tinh thn v vt cht u cng ng gia cc tn gio, vn minh, trit l ng-phng v Ty- phng. Ngi ta mt ht c ngha v nhng chn l cn bn. Loi ngi li mun tm thy si ch ca nng ARIANE hng dn h ra khi m hn trn. Vy thi i chng ta, ch c mt nhm ngi l cn gi c, trong s tinh khit nguyn thy, quy lut v i sng, lu li cho hu th do khutruyn v ly tn n- l YOGA ngha l Hp nht v ni theo ngha rng l o-l. YOGA c gio dc v thc hnh ng-phng t hng ngn nm nay. Hc thuyt ny, do cc s luyn tp thch nghi v th dc v tr dc, lm trin n c th cht, c tinh thn v tng cho ai thc hnh thuyt mt cch hiu bit v i sng v nhng quyn lc hn hu. YOGA khng phi l dng tu kh hnh, cng khng phi l tr o thut. Cc ngi ranh mnh hoc lm c tin tc sai lm, - xem cc phim chp bng, c cc sch v hoan h ti t BOURVIL, cch y vi nm, trong mt v on-kch rp Alhamhra, th vai mt tu s kh hnh, - s ni vi bn l c th luyn tp YOGA nm trn mt tm vn ng inh nh ng trn ging m lng, vng hai chn trn u, m thng li khng au, khng chy mu v cho ngi ta chn sng mnh. Liu bn c th tng tng y l s tht cc iu m chng ti mun trnh by vi bn khng ? Chng ta hy cc tr y cho nhng i din vin trong cc rp thi-ca-v-nhc-kch ! Ni cho ng ra, nht l n-, c nhng tu s kh hnh thng biu din cc mn y. Do s nghin cu v thc hnh YOGA, h thu lm c phn no cc quyn lc c th bt vo khun php th cht v tinh thn. Nhng phn nhiu l cc nh o thut rt kho lo, nhanh nhn khai thc, sng bm vo y, s nh d d tin ca ng bo h v cc ngi ngoi quc. Khng h bao gi cc o s du-gi chn chnh li ra biu din trc qung i qun chng. H l nhng ngi c k thc mt khoa hc hiu bit v i sng, dn dn c ci thin cho hon ho t hng ngn nm nay do cc th h lin tip nhng ngi c th gio. Khoa hc y, c mt cn bn tn gio v cng nhm mc ch lin kt ngi vi Thng-, gio l v trm t mc tng v nhp nh tham thin, i hi nhiu nm nghin cu v thc hnh. Khng phi l vn chng ti chuyn ch vo y. Nhng v khoa hc y c kt qu thc tin l mt sc kho hon ton, mt th qun bnh tuyt i v vt cht, o c v tinh thn nn ngi ta ngh rng, nu c th mn c ca nhiu thuyt YOGA khc nhau nhng s luyn tp kin hiu nht, kh d d t nht i vi mi ngi, tng cho h mt quy tc c gi tr v i sng, s phng tc ny c th gip ch cho h nhiu vic rt ln lao. V th cun sch ny mi ra i. Trong cc trang tip sau y, chng ti ch ngh v i hi bn nhng s luyn tp v th cht v tinh thn do bn c th hon ton thc hin

c. l nhng s luyn tp rt trong gio l YOGA, do mt nhm cc nh bc hc v tm l hc v do s trin n chm chp, chc chn, h s dn dt bn n mt s hiu bit su sc hn ri n vic kim ch thc s chnh bn thn bn. Nhiu nm kinh nghim chng t l YOGA s tng cho mi ngi, bt k l nam n hay tui tc : sc kho, s bnh thn, s hng hi hot ng v vui sng yu i, lm bin mt phn ln nhng s bc dc, phin mun, rt nhiu bnh tt v loi b ht mi s g lm cho c hao mn, b bn. Mc ch ny va khim nhng li va tham lam ; khim nhng so vi s t ch ca cc o-s du gi chn chnh, tham lam so vi i sng hin ti ca chng ta v tt c mi s au n, xu xa, lo u, thc mc m chng ta ko l th, vn dnh cht ly chng ta nh chic o di ca NESSUS. tr li cho bn sc khe ca th cht v tinh thn do phng php hun luyn ca chng ti, khng cn i hi bn s kho lo c bit hay kh nng k diu. Bn s khng b buc phi t tch bit ra hng nhiu gi nghin cu, y l mt iu khng th thc hin c trong nhng iu kin sinh sng vn bnh thng ca bn, vi nhng yu sch, nhu cu do s tranh u hng ngy mu sinh. Cng khng b buc bn phi theo nhng k lut kht khe lm cho bn chng chn. Bn s ch phi cung cp mt s c gng hng ngy t mt khc n na gi v dung np cc lut l sau ny s tr thnh rt t nhin i vi bn. iu cn nht khng phi l ch bt u nhng cn phi kin tm, kin tm n tn cng. Khng cn b tr ngi v nhng s u oi v th cht, do s trin n ch v nng lc tp trung t tng, s thu lm c s t ch, sc khe ca linh hn, tr tu sng sut, ht sc ci m v loi b ht nhng t ti mc cm, nhng hoi nghi v m nh, bn s thy, trc mt bn, con ng thng tp, tng lai ti sng. Bn s thnh cng, bt c bn lm ngh g. V sau cng, bn s bit th no l hnh phc.

PHN TH NHT

NHNG NGUYN TC CN BNChng I SC KHE V TH CHT V TINH THNJules ROMAINS, vn-s Php tr danh (1885), trong mt v hi kch, cho mt nhn vt l bc-s KNOCK ni : "Ngi mnh khe no cng c bnh tt m khng hay bit". y khng phi l li i-thoi gin d ca tc gi nhng l s tht u tin, rt quan trng. Thnh thong nhng s tht cn bn, thit yu phi cn c xc nhn li. V rng, ly c l khng nn gi li mt cch v ch nhng s tht ny gn mt ht ngha, sau cng ngi ta qun bng chng v, khi qun chng ri, khng cn ai tn trng chng na. Vy nhc nh li chng tng cng l s cn thit. Mt sc kho hon ton l iu rt him v tnh th hin ti, khng my ngi, trong mi ngi ch c mt, c mnh khe tht s. Ni au n, s mt mi l nhng du hiu bo trc nhng khng phi lc no chng cng loan bo kp thi. Ti trung tm y t PECKHAUR Lun-n, cc bc-s v cc nh sinh vt hc khm nghim 3.911 ngi va n ng, n b v tr con; h xc nh t nht c 90% u b nhim c, thn hnh lch lc hay bnh hon, 64% u tng mnh vn khe mnh. Sc khe th cht ch l mt kha cnh ca vn . Mun cho c th lm y v bnh thng nhim v ca n, ngoi sc khe di do v th cht, li cn phi c sc khe hon ton v tinh thn. C s tng lin, ty thuc nhau gia th cht v tinh thn. Bn hy thu trit im ngay t lc khi hnh. Th cht v tinh thn c s lin h rt cht ch v mt thit n ni khng th no tch ri chng ra khi ngi ta cp n cc vn sc khe. Bn c bit ti sao ta au yu khng ? Thn th l mt s cu to bn b, chu ng hng bao nhiu nm mi i x tn t m khng h phn i, mc du nhng s mt nhc do ngi ta trng pht n. Ngi ta tc ot mt dng kh ca n, cho n thiu thn hay nhi nht r nhiu thc n, khng luyn tp y , chnh mng s v sinh bn trong v bn ngoi ca n. c nui nng s si, luyn tp ti t, ngh ngi thiu thn, mang mt gnh nng chng cht nhng thng kh, mt mi, tht bi bt ng, thn th rt than phin v mt ngy kia ko ci bo ng. Th l ch nhn n mi khm ph ra, tuy hi mun mt cht, l n au yu t lu. Ngi ta vi vng chy n bc-s cu cu. Nhng lm th no bc-s c th cho mt liu thuc cha, trong mt m, mt tnh trng bi t l hu qu ca bao nhiu nm lm ln chng cht ln nhau, lm ln lm tan v th qun bnh l yu t to nn sc khe ? Chc chn l thy thuc c th dng mt phng php tr liu s lm m du nhng triu chng u tin ca bnh tt. ng tha bit r l st v thch tn, nu dng ng phn lng, s tng thm sc mnh cho dng mu ngho nn, m-tin s kch khch cc gn suy nhc, b-rm-muya s lm m du cc dy thn kinh b khch ng. Nhng ng lm th no nh c r s au n, do chnh ti cch thc sinh sng ca bnh nhn ? Chnh l do bnh nhn, ch bnh nhn thi, phi gp rt hnh ng. Trong nhiu trng hp, nu thy thuc lm bin mt nhng triu chng u tin thi ch t lu sau, cc triu chng khc s xut hin. Nu bnh nhn khng ci thin tn gc cch thc sinh sng thi do ngu dt hay chnh mng, i sng trn vn ca mnh s tri chy trong s lun phin gia mt sc kho hi ht b ngoi vi nhng s mt mi v bnh hon. Trn lnh vc tinh thn cng th. Trong nn vn minh ty-phng, ngi ta lao u vo cuc tranh u gip l c, t b buc mnh nhng s mt nhc khng ti no chu ni. Nu khng bit cch hay khng th lm cho mnh ni dn, bung li, bt co rt thi s au n, kh s v th cht cng nh v tinh thn. Tr no b lc lng, cc giy thn kinh cng thng. Khng h bao gi c ngh ngi. C gic ng cng b xo trn, quy ry v nhng ni lo lng, s hi. i sng hin i c quy nh, iu chnh do chic ng h l v cha t cc hnh ng ca chng ta. Tt c mi s u hy sinh cho tc . c ging nh mt chic l xo cng thng n mc sp t do mt ln sng khng ngt cc t tng nm vo trong mt cuc chy ua r di. "Ti s thc hin iu ny hay iu kia ? Ti mun lm iu y nhng liu ti c dm khng ? Kt qu s ra sao ? H s ni g nu ti thnh cng ? Ri ai s cng kch ti ? Ti s lm chi ngy mai, tun sau, nm ti ?" Nh th, nhn loi ch l n l v t nhn nhng s lo u, thc mc ca mnh. Ch h bao gi c yn n thc s d trong giy lt. Ch l mt cn st rt lin min v tn nhng hy vng, ch i v lo s hi hng. Khng c chi ng ngc nhin khi ngi trung lu thng xuyn b kch thch qu v bnh hon i t tinh thn ti th cht, c th mt ngy kia tan r, hao mn nh mt cn nh lu ngy, trng b ngoi vn chc chn, thnh lnh sp do mi mt kin nhn c khot ngm ngm. Khng nhng mi ngi au n v bnh tt ring ca mnh nhng cng tin l cn au n v cc chng bnh di truyn do t tin li, tng tng

l ngay sau khi sinh ra mc nhiu tt bnh. "Cha ti v ng ti u cht v ung th, vy ti chc cng nh th. y l bnh gia truyn !" V ngi ta ch i nhng s biu l phi chng minh mt s tin on rt ng hn gin. T tng sng to ra bnh hon, cch thc sinh sng ging y ht cc t tin, sau cng chng bnh do ngi ta hng lo s xut hin. Nu bn mun sng, ngha l sng cho ra sng, trc tin xin bn hy tin tng iu ny : Chnh chng ta t to tc nn mt sc kho di do hay m yu v th cht v tinh thn (ngha l sc kho ca th cht v tinh thn l mt). Nu chng ta ko l cuc i ton nhng mt mi, suy nhc, cu gin v chn nn, y thng l mt phn ln li ti chng ta. Vy chng ta cn phi tnh ng, thay i cch c x, cuc sinh sng ca chng ta v nh th cng cha phi l qu mun quyt nh thc hin cc im . Vy ta cn phi theo con ng mi no t ti ch ? YOGA tc l Du-gi thuyt. YOGA, phng php duy nht v hon ho v luyn tp th dc, tr dc v c dc, s cho bn thy nhng lut l cn bn v tng cho bn va sc kho, va s thng bng, rt cn thit cho bn sng khng mt mi, hon ton hn v lu di hn. Bn c bit bi dng, khi phc li sc lc khng ? V im ny tng khng cn mt phng php luyn tp no v c dc hay th dc li em li nhng s ch li hin nhin nh YOGA. Ti sao th ? V tm l hc ch ch trng v tinh thn trong khi th dc ch sn sc n cc bp tht. Mi mn ch tt p do nhng s v thc hin trong lnh vc ring bit ca n. YOGA, tri li, l mt khoa hc v s hiu bit i sng ton din, lin h ti ba phn (th dc, tr dc c dc) hp thnh ca ngi, lun phin lm cho i sng thm hon ho hn trn ba bnh din y. V th nhng kt qu thit k d v i khi hnh nh qu sc tng tng vi nhng phng tin s dng. Khng nhng YOGA em li cho ta mt i sng lu di hn nhng cn y hn. Cc tn ca YOGA hc hi mau l ni dn, bung li, do s lm ht co rt ton din, thng th s mt mi v cu to mt tinh-lc mi m do s lm trng kin, mnh m thm cc gn ct, dy thn kinh b suy nhc, ty theo mun, bt c u, bt k khi no, d dng nh khi ngi ta thay th cc bnh in. Cc dn tc Ty-phng, khng h bit cc b quyt ca s ni dn, ht co rt, u tin tng vo nhng sc lc cha cht thm c do mt vi gi ng ban m v do nhng lc ngh ngi ban ngy. Nhng gic ng ca h, b ri lon, ngt qung, ph quy v nhng cn c mng, khng bi b sc kho. S ngh ngi m h tng tng l c hng th trn vn cng khng thc tin, khng hiu nghim. YOGA ni vi bn : D bn l mt nh doanh nghip ht sc bn rn sut ngy v hng ngn vn , mt ngi c nh s, t hot ng, sng mt cuc i km t nhin hn, mt ngi tr thc b m nh v nhng phng php lm vic thiu st, lc hu, mt ngi th mt nhoi v hng ngy lao kh, mt ngi n b u tt mt ti v cng vic vn-phng, nh my hay trong nh, b quy ry v con ci v cc s i mua bn, bn u c th ci thin i sng ca bn nu bn thc hnh YOGA. Cc s ci thin thng c bo hiu u ni bt ln v th cht v y l nhng s kin m ngi ta nhn thy trc tin. Hn th na, s din tin v gi nua s chm chm li. Nu th cht ca nhiu ngi tr li gi hn tui ca h trong khai sinh thi li c nhng ngi gi "do dai", y hng hi, hon ton l s-hu ch nhng sc lc sinh tn ca h. Bn c bit chng l YOGA t ma xun thc s ca i sng vo gia qung 50 v 70 tui ? Nhng ng nh th ! Ngha l chnh vo gia lc m phn nhiu ngi, v chnh mng v th cht, ngh n vic hu tr. Phi chng thng xy ra lun, mt ngi quen vi i sng hot ng v b kch thch v s thc dc lm vic cn thit, b suy yu dn mn v cht sau khi v hu c vi thng ? Bn th nhn chung quanh bn. y l tn thm kch ca rt nhiu ngi. Ngi ta ht sc d sn mua c cn nh b nh hng m tng hy vng tri qua nhng chui ngy yn tnh ca tui gi th m ngi ta cht khng kp hng cn nh xinh xn y. YOGA dy ta rng cn phi tip tc lm vic, lu chng no hay chng ny. Ngng tr mi hot ng v th cht v tinh thn, l ku gi s gi nua n, bt c l hng tui no. Vy ngi ta sinh ra i l sng 175 nm ngha l by ln hn tui trng thnh (25 tui). Chng ta cn kh xa mi t ti mc l tng ! Chc chn l nhng bn thng k (y l mt hnh thc cao ca s ni di, theo li DISRALI, vn ho bt h ca Anh (1804-1881) s bo cho chng ta bit l i sng trung bnh ca nhn loi tng tin trong th k XX. Nhng phn ln s tng gia y l do s tr s sinh cht yu gim i rt nhiu, nh s ci thin cc iu kin v sinh trc khi sinh n v khi chm nui nhi ng. Cc c nhn, c bit l ngi Hy-lp, v nhiu phng din, cn phi l gng mu cho chng ta v h bit r cn phi luyn tp th cht cng nh tinh thn v nu h c nhng i trit-gia thi h cng c nhng lc s p nht th gii. Ngi ny c gi tr ngang hng vi ngi kia. Tri li, nn vn minh hin i ph b i, trong nhiu lnh vc, mi s c gng v th cht (phng tin di chuyn, i sng c gii ha...), gy ra cho nhng c nhn s gim bt r rng nng lc sng lu v lm cho chng ta c nhiu nhc im hn trc s honh hnh cc bnh tt v th cht v tinh thn. Bn hy nhn k nhn vt quan trng kia va trn xe hi kiu ti tn bc xung : sung huyt, chm chp, ng chn mm nho, hi th hn hn, bn tay bo nhy v nng n... Ti x m sn ca xe trnh cho ng khi ph sc. Ta tng l mt ng gi b, sp cht n ni. Tuy nhin, ng mi c 50 tui ! ng giu c ln nhng ti sn s y c ch li chi cho ng ? V th, thi hn trung bnh ca i sng hin nay khng tng tin my, mc d y phng php v sinh. V thng thng, chnh cc dn tc bn khai, chm tin ngha l nhng ngi gn gi nht vi i sng thin nhin, tng cho ta nhiu trng hp c nhn v s trng th rt gng mu v in hnh. By gi bn hiu ti sao YOGA li khuyn nh bn nn c gng tr li vi cc iu kin sinh sng gn gi thin nhin, trong khi vn tip tc li dng cho th cht v tinh thn ca bn nhng ch li v khoa hc v sinh tn tin.

TRIN N TINH-THN V TM-LINHTrn cc nn tng vng chc ca mt sc kho th cht di do v mt ngh lc, ng l phn tn thi li tch tr khng ngng, YOGA bo m s trin n ca tinh thn. Kt qu ty thuc vo nng lc do ta cm gic r rt cc s vt v mnh lc ca ch do ta biu l v vic s dng cc s vt y. Do y, YOGA s gip bn ci thin tnh trng th cht, cho php bn thc hin cc s thch v gii phng cho i sng ca bn khi mi ni u t, phin mun lm t lit, hao mn. Hn bao gi ht, nhp iu hin ti ca i sng hng ngy i hi bn kh d thc hin cho bng c. Hnh phc vnh cu mua theo gi . Sau cng, YOGA s lm trin n mnh lit ni bn s minh mn, sng sut l tnh cht ring bit ca tt c nhng ngi no hng bung th cc nng khiu thm kn nht ca h.

Chnh ngay im ny, khoa hc ty phng cng chm chp hng ngn nm. thi i nguyn t, trong cc i hc ng ca chng ta, ngi ta li bt u khm ph thy nhng nng lc trng yu v s minh mn v thn giao cch cm do ngi ta m t di danh hiu l sc tri-gic ngoi quan-nng. Nhng nng lc y lm say m cc nh bc hc v chng i vi h c v mi tinh, c cc o s du-gi xp loi t lu. H khm ph ra nhng k-thut huyn b, do chnh bn cng c th s dng ci thin tim lc v trc gic t nhin ca bn. Nhng xc ng, thc lon v tnh cm thng lm dng sc kho v rt ngn i sng. L tt nhin y khng phi l nhng cm xc lnh mnh v mnh lit pht sinh do mt phong cnh p, mt tc phm m thut, c mt cun sch c ngun cm hng cao c, mt tnh thn-hu thnh tht.

S TNG LIN GIA TH CHT V TINH THNy l nhng im nng cao phm gi con ngi. V nhng thc lon tnh cm, chng ti mun ni n nhng cm gic m ngi ta c ht sc trnh, nu c th c, khi bc l ra ngoi, nh mt vi thc lon v dc vng, s thm mun, s ghen ght, s cm hn dn p hay tt c nhng xc cm do ngi ta bung tri theo : kh sc, s gin d. V ngi ta bo cho bn bit, v bn cm thy t nhiu bi ri do tnh cht h cp ca nhng cm gic y hay chng ch lm cho bn mt th din, nn thng khi bn dn p chng vo trong tim thc. Nhng y khng phi l mt gii php. Khng nhng khng mt ht cng , thng khi chng li gia tng th khi v, do s trung gian ca h thng thn kinh, chng gy ra trong thn th bn s sinh sn cc c t ; cc cht c chn chnh ny gy ra mi s bc dc, u oi, v d nh trong trng hp s gin d b dn p, nn. Nu l s thm mun hay cm hn, nhng hu qu v th cht biu l chm chp hn, nhng s tn ph ca chng cng tai hi hn v nhiu chng bnh v gan, d dy hay tim u chnh thc bt ngun t , k c nhng trng hp in r, lon tr. y l mt v d c th v ngha do mt bc-s chuyn mn v php phn gii tm l tr bnh k li. Mt bnh nhn n tm ng v hen xuyn, c ln cn mt cch thnh lnh v b mt, khng ti no cha khi. Y thm ving nhiu thy thuc khc v u v ch. Do mt s d hi kin nhn, ng khm ph ra nguyn nhn ca bnh trng. Bnh nhn l s-hu ch mt ta bit th, c mt ngi bn thn cng hp tc trong vic doanh thng, cho ngi bn lu nht cn mnh lu nh. Ri hai ngi bt ng kin v vic kinh ti v xy ra bt ha, chia r. Nhng ngi bn vn t chi khng chu dn nh i (khng hong, tr chng !) v c bm st ly lu nht mc du mi s vn ng v cc th tc thng l. Vy mi khi ch nhn ta bit th leo thang ln lu hai, i ngang qua lu nht, c thy ng bn qu l y thi s bc bi, gin d ca ng li bc thnh cn hen xuyn. Ch cn chn ng nguyn do ngn nga hu qu. y l mt trng hp r rt na do mt thy thuc vng Ba-L va k li. Mt n bnh nhn mp l n khm nghim v l do h thng thn kinh b xc ng v qu s hi trong nhng khi thnh ph b oanh tc. Cho n nay, chng pht ph ny vn chng i li mi php tr liu. ng thu lm c kt qu lm chng bnh bin mt. Vy bn thy l nhng cm xc xu xa, cng vi nhng lo u v bi ri, c nhai i nhai li hoi, l cn nguyn ca nhiu bnh tt v cc bnh tt y t khi chng c ni php tr liu v tm l ngha l theo phng php do ngi ta iu tr v tinh thn ca bnh nhn. y l mt v d na v s tng-quan lin-h gia th cht v tinh thn. Mt thiu n do To-ha tr tru sinh ra vi mt ci mi qu c (Bn bit r... ci mi ca CYRANO). Nng au kh thc s v hnh dng lch lc y. Ngi ta lnh m vi nng. Chnh nng cng trn trnh s gp g vi cc bn ng tui. Mu da nng xm, tc nng xm c, mt nng l khng cn sinh kh. Thc s, nng c v tn t, ht xun sc. Mt hm, nng quyt nh n thm mt chuyn vin v gii phu thm m v ci mi s t ca nng bin thnh mt ci mi dc da rt ph hp vi gng mt xinh ti ca nng. Liu thuc hi sinh y cha nng khi ht mi t ty mc cm. T nay nng c th chim ngng dung nhan mnh trong gng v nhn thng mi ngi. Nng c th ti ci, hn h ! t lu sau nng ln cn, mu da ti sng, tc v mt nng ly li c nc bng lng ca tui thanh xun v sc kho di do. Khng c s gii phu , nng s ko l mt sc kho lung lay vi tnh tnh ch au n. Nay nng kt hn v trn tr hnh phc. Giai thoi ny khng phi l duy nht. Chng ti bit mt ngi n ng 34 tui cng c gii phu tng t. Y vui lng tuyn b y l bc u nhng thnh qu rc r ca y trong lnh vc cm tnh v cc lnh vc khc. V chng, vn ny c cc tiu-thuyt gia v tc-gi kch trng khai thc. V ang ni n vn ngh, chng ti xin ni ngay l vn ngh thng chu trch nhim v s phi hp, lin tng ng bun gia i tnh v au kh, lm nh yu t th hai l hu qu tt nhin v b buc ca yu t th nht. V tnh yu, mt nhn thc cao thng v sng to, tinh khit v t nhin, cc vn s lm thnh mt s biu l bnh hon do yu t tnh dc chim mt a v qu ng, sn xut ra nhng s bi ri s hi v chnh v , nhng bnh tt. S cn phi ni nhiu v vn ny. Vy hin nhin l cc trng thi tinh thn kch thch th cht cng nh cc trng thi ca th cht vang di ln c, v nghch- vn ng ngang nhau. Mt bnh hon, mt tt nguyn c th nh hng tai hi n tm l. y l mt th thch cn phi thng th nu khng mun b dy d, hnh h. V th cht v tinh thn vn thng xuyn b nh hng ln nhau, iu kin v vt cht cng phi ht sc tt p nu ta mun th hng mt sc kho hon ton v tinh thn v o c. V th YOGA c bit quan tm n cc phng php lm ni dn, vn vai, dui mnh, chn tay v ht th (cho th cht) cng nh tp trung t tng (cho tinh thn). Bn hy hnh dung thn th v tr c ca bn khng phi l hai c th tch ri v d bit nhng l cc phn t tng-lin v b khuyt ca mt sinh vt duy nht chnh l bn vy. Nu c bn nng n thi thn th bn, do nh hng vang di s chm chp v li bing. Tri li, mt khi c hot ng c th to tc mt thn th lnh mnh v mt thn th lnh mnh c th to tc mt tinh thn sng sut. Mi s u tng-lin, mc ni vi nhau. Chnh do s tng-lin , s mc ni gia th cht v tinh thn pht sinh ra nhng nguyn tc m ngy nay ai ny u bit l : KHNG AU. Y hc hin i tin mt bc rt xa khi khm ph ra mt s kin rt gin d c t trc cc dn tc hy cn sng gn gi thin nhin : cc ph n c th, khng cn chch hay nh thuc m, sinh n vi n ci vui ti. Nhng mun t ti mc chc y, khi n ch mi l mt l thuyt cc thy thuc u tin xng ra thuyt ny phi ngc ging thi gian tm n ngun gc v ngun gc y chnh l YOGA.

Thc ra, by gi l thuyt y gn thc hin c v hng ngn ph n xin hun luyn theo con ng sinh con khi au n, ngi ta c th nhn thy l cc s luyn tp cn bn, dy cho cc b m tng lai, tr mt vi s thay i, l cc s tp trung t tng, co rt su thm, ni dn ton din v h hp. V th chng ti ch bit khuyn nh ht mi ph n nn thc hnh cc s luyn tp trong cun sch ny, s rt cn thit cho h nu mt ngy kia, h mun sinh trong s vui mng, hn h.

TRIN-N S T CH V C-TNHTnh cch my mc, t ng ca t tng thng l cn nguyn nhng s lo lng, bi ri v tht bi. Bn hon ton tp trung t tng, mi khi bn thy cn thit, y l s thnh cng xa b trong tr c bn nhng ngh, hnh nh, cm gic, khng phi l cc s kin chnh yu cn phi nhn mnh ngoi tr cc s kin khc, gii quyt mt vn hay thc hin mt quyt nh. Vy cho nn phi suy ngh mt cch chn lc ch khng phi suy ngh nh chng ta thng hay c thi quen, theo s lin tng nhng kin hay hnh nh do chng ta hng chu. y cng l trnh khi s phn tn thng lm cho chng ta khng ngt bung sui vn v mt kin, t ngt hin ra, li gi ra kin khc, c thay th ngay tc khc bi mt kin th ba v c nh th mi. V d nh khi hnh dung mt chic my in thoi c th kt hp trong tr c, vi ting chung reo, gi ra mt cnh ca ra vo, li c th v tnh a ti mt cn nh ng trc ; cn nh y c th gi ra mt ngi no trong , v. v... L tt nhin hnh nh bn suy ngh trong sut thi gian . B ngoi bn c v rt say m, chuyn ch. Thc ra, nhng t tng ca bn ch l s lin tng nhng kin thun ty, tnh c lm cho bn chuyn hng s vt u tin v vic suy ngm ca bn v c l ngn cn bn nhn thc mi kha cnh ca vn t ra v khm ph thy gii php. Khng c chi ng ngc nhin khi thy s khim khuyt v tp trung t tng y dn dt nhiu ngi ti s tht bi chua cay. Do y, c rt nhiu tr con, lc nh trng hay khi hc bi, mt khi v nh, khng ti no chuyn tm, ch c na. Tuy nhin, bit bao nhiu ngi trng thnh c gi tr thm bi trong i sng, mc du nhng c tnh sng chi ca h, v tr c h, ta nh con bm chp chn bay ht bng n n bng kia, nhy nht t vn ny sang vn khc, khng thu trit mi kha cnh v khng chuyn tm vo vic g. y l nhng con ngi bng lng, tht thng. H bao bin hng ngn vic nhng khng theo ri tn cng mt vic no, c tnh c thm chng chn v rt cc chng i ti u. H b xc cm nhiu v nhng kh khn v nh hng nhiu v nhng chng ngi by ra trc mt h. H c th t gii phng bng phng php tp trung t tng. Nhng thc ra cc php mu nhim ch l mt s sng to lin tc. Mun c th thu lm c s tp trung rt qu bu v ch li y, cn phi kin nhn. Ty theo mc tnh nng ny ca bn, bn s cn dng n nhiu ngy, nhiu tun l, c khi hn na chin thng bn thn. V rng, nu trong thi th u ca bn, ngi ta thng nhc i nhc li cho bn : "Hy cn thn iu ny. Hy ch iu kia", nhng khng h c ai, k c cha m hay gio s, ch bo cho bn cch thc phi chuyn tm, ch nh th no. YOGA s dy cho bn bit iu , c th ni l s lm cho bn n n, xa lnh c nhng bin c hng ngy v bn s t ra khng b lc lng, b v gia s hn n bao vy chung quanh bn. Hin nay, iu g xy n vi bn ? c bn ghi nhn tt c mi s ngoi n, khng h tm cch chn lc. Mi s n rt ln xn v khi, trong mt tnh trng nht nh, bn ku gi n cc iu bn tch tr ly mt quyt nh thi nhiu khi, s quyt nh ca bn li theo nhng kin, khng phi l kin ring bit ca bn, nhng l kin ca ngi khc t by trc mt bn v bn chp thun lm ca mnh vi t nhiu v thc. y l chng bnh trm trng nht ca thi i hin ti. Ngi ta khng c d lun ring bit na nhng l d lun ca bo ch m h tr thnh phn nh gin d, trung thc. H khng cn c t tng c nhn na ; h bng lng vi cc t tng ca s qung co, my pht thanh, cc bch chng thng c cho h, b buc h : "Bn dng ci ny. Bn ly ci kia"... v h vng li. Do vic s dng cc biu ng, s tuyn truyn cng ngy cng loi b ht mi sng kin c nhn. Ch cn li mt t tng cng cng do ngi ta lm c ngoi ph, trong m ng v n hy dit ht c tnh, t do tinh thn cng qu nh t do vt cht. C tnh y, YOGA s cho cc bn li tm thy v lm trin n thm nh phng php tp trung t tng. Quyn lc ny, khi bn c ri, s cho php bn t gii thot ht mi ni u t phin mun, - l nhng k t th ca sc khe tinh thn v, do nh hng vang di, sc khe th cht ca bn, - v mt khi loi tr c ri, sng cuc i do bn s la chn, do s cng p, tr c bn phi cung cp cho bn nhng gii php ring bit ca bn gii quyt mi vn c nhn. Vy bn c th tr tnh mt kha cnh tt p ca cc s kin, vn lun lun sn c nu ngi ta chu kh tm ti. i sng ca bn s c nhiu ngha mi m hn.

YOGA TO S THUN-NHT CHO MT I SNG MIKhi bn thm nhun su sc cc quy tc ca YOGA, bn s c mt hng-dn vin cho php bn ci thin v trin n ci "ti" ca bn v th cht, tinh thn v o c, l mt ngi hon m hn trn ba lnh vc y. Bn s hc hi bit r tr c, thn th bn v nhng un khc su thm nht ca chnh bn cng nh bn rt quen thuc vi bn tay ca bn vy. Bn s bit kim sot ch ca bn cng nh bn kim sot mt c ch ca ngn tay t bn. Trong khi bn s tin ti dn tng bc mt, trong s nghin cu hc hi YOGA, trc tin gia m sng m ri cng ngy cng thy nh sng, bn s nhn thy mi s bin chuyn trong ngi bn. Cc ngi khc cng quan st r nhng bin chuyn y : bn s vui sng, thch th v nhng phn ng ca h. Thn th bn hnh nh tr hn v n S tr hn. Tr c bn hnh nh hng hi hn, hot ng hn v n s c gii thot khi nhng mc cm, s hi. Cc vin nh ca bn v tng lai s vui ti hn. Ti sao ? V chnh ra, v th cht, tinh thn v o c bn s tr nn mt sinh vt thun nht. Hin nay, nhng s xung kch v th cht, tri tim, khi c ca bn li ko bn t tung v mi pha. Hnh nh bn b phn thy ! Do s phn i t tng, suy xt c hai phng din, chc chn l bn s phc tng nhng dc vng ca thn th, nhng b nhng s thm mun c hi, phm nhng "s by b" trong khi hon ton bit r l mnh lm li ; c bn bo cho bn bit iu . Bn nghe thy ting ni ca c nhng bn khng theo n. Bn khng th lm th no khc hn l n l cho nhng s xung ng, thc gic ca bn. Mt khi tr thnh tn ca YOGA, thn th, tri tim v khi c bn s cng i theo mt chiu duy nht. Bn khng cn phi l mt ngi bt thng, hay thay i, d b nh hng. Bn s khng cn l nn nhn nhng ni u t, lo ngi vn v. Bn s bp nght mi s suy nhc, thay i tnh nt thnh lnh ca bn. Bn s l ch-nhn-ng ca chnh bn thn bn. Ch nguyn s t-k m-th v s tp th dc khng th no cung cp cho bn s gii phng tuyt i ny. Cc nhc im ca t-k m-th tm tt trong cu vn trch dn ca i thi ho Anh SHAKESPEARE (1564-1616) : "Nhng li ni ca ti bay i. Nhng t tng ca ti li tri t".

T-k m-th khng h bit n s kin l khi c cn phi c sa son trc khi s m-th hnh ng, y nh mt ht ging, mun ny mm, cn phi c mt ch t thun li. C mt k thut r rt ca YOGA v s sa son y bin i bi ct km ph nhiu v kh ho ca sa mc thnh mt mnh t mu m. Cng nh mn th dc, d luyn tp chm ch n u chng na, khng th no ci thin c c tnh ca bn v cng khng c nh hng g n y c. Nhng c l bn cn hi ngn ngi, thn trng v l do tn ngng ca bn ? Nhng k lut v o c, tinh thn v vt cht u chung cho nhiu tn gio hay trit hc ; chnh l v chng u c chung mt ngun gc : ngphng, ci ni ca cc tn gio v cc nn vn-minh. Trong vic thc hnh mi tn gio, phi chng c s yu cu cc tn cu nguyn, hoc l nh hay l ti cc ni n i, miu mo dnh ring cho cng dng y ? V li, cu nguyn l th no ? Ngoi mc ch tuyt lun v tinh thn, phi chng cu nguyn cn l mt s ngh ngi v vt cht ln tinh thn v thng thng n i hi s bt ng v s tp trung t tng vo THNG-, c khp cht li trong thi gian , khng cho cc s ngoi lai lt vo ? Phi chng cng nh s n chay, th trai s mang n cho th cht, theo ng k hn, s ngh ngi cn thit ? V nu YOGA gi ra cho cc tn ng-phng mt k lut v tn gio, thi s thch ng vi hon cnh ty-phng ci thin bn v th cht, tinh thn v o c, ch c th l hng dn bn trn con ng tt lnh-mnh ha bn thn. Cc vin nh v kt qu do s gio hun ca chng ti nhm mc ch cung cp cho bn mt ci nhn khi qut lm cho bn c ao theo ui n cng, nh mt du khch nhn k mnh t mi hin ra trc khi quyt nh bc chn vo y. By gi chng ta hy t gi nhng quan nim i cng nghin cu k cng hn nhng vn cn thit cho s xt mnh ca chng ta.

Chng II PRANA V TH CHT TINH LCNhiu ngi Ty-phng ch tin ci g h trng thy. Thn th ca h s d c l v n in hnh bng xung t, v n rn chc, m c v c th s m c. Tuy nhin, t nay ta cn phi tin tng l c nhng ln sng t-in, nhng siu m v nhiu s khc na do ta khng trng thy nhng vn c thc. V vy chng ti hy vng rng, mc du tnh hoi nghi ca bn, bn s c ht, khng cht ng vc, chng ni v PRANA, nguyn tc trng yu phn cc s h hp v hai th tinh lc vi nhng trung tm nng lc hay "CHAKRAS". Chng ti s khng lm dng cc danh t bc hc, nhng chng ti s dng chng mi khi cn thit, trc ht y l nhng ting ng nht, sau na chng c th lm cho bn xc ng v gip bn thm nhun hn ngha v ni dung bao hm ca chng. Lm th no m hng t t bo cu to nn thn th ngi ta vn on kt cht ch vi nhau, ch h bao gi la b nhau, tr ra trc s nt ra sau khi cht hay tc dng phn tn ca mt v n nguyn t ? Cc t bo ca mi sinh vt u phn bit nhau v im chng sinh ra, trin n, sng v cht cng chung mt nhim v rt r rng. Cc t bo y chng cht ln nhau, nhng nu quan st k bng knh siu-vi thi ta thy, tt c mi t l u c gi nguyn vn, k c nhng khong trng khng gia chng, ta nh cc v tinh t l lng trn tri. Mi t bo y u c cu to nn do cc nguyn t c mt nhn gia, chung quanh qun qut cc in-t ta nh cc hnh tinh vch ng qu o bt di bt dch ca chng chung quanh mt tri, trong v ngn v s vn vt ca v tr, t ci v cng nh b n ci v cng ln lao. Trong mi mt th gii nh li-ti y l cc nguyn t, ci nhn gia thc hnh sc hp dn ca n trn cc in-t nhng phm vi hot ng ca n khng vt qu nhng ranh gii ca in t m n cu to thnh trung-tm. Vy trong thn th chng ta, quy thuc v u nhim v trng yu duy tr s kt hp gia cc t bo, cch th no gi gn chng trong s bi tr nh mun ca to ha, nhm cu thnh mt ton b t tc cho chnh mnh ? Nhim v y thuc v mt lc lng hot ng ngay chnh trong ngi chng ta, do chng ta ly c t bn ngoi chng ta v khoa hc ng phng gi l PRANA. Do cc o s du-gi c xa pht minh ra, PRANA c ni n trong cc sch UPANISHADS vo khong 700 nm trc THIN-CHA. V sau ny, GORAKSA v MATSYENDRA l hai thc-hnh gia i ti, hot ng vo khong 58 nm trc v 78 nm sau k-nguyn c-c c xy mt kiu h hp c bit PRANA dit tr cc chng bnh. Trong cun "Kh -te ca khng trung", nh bc hc Anh Oliver LODGE vit : "Mt ca -te bng nm mi ngn ln mt ca bch kim v tng s cng lc -te cha trong mi ly khi khng trung bng cng lc mt nh my trung ng mnh mt triu m lc v hot ng khng ngng trong bn mi triu nm". im ny c th cho chng ta mt kin v sc mnh bao la, v hnh ang bao bc chng ta. Chnh l trong ci kho cha khng l v sc mnh y hay PRANA m YOGA s bo chng ta cch thc rt ta ly, nhng trc ht chng ta cn phi thu trit vn . Trit-gia Anh Herbert SPENCER (l820-l903) vit v ngun nng lc sinh tn bao qut y : "Trong cc s b mt, khi ngi ta cng ngh n li cng thy b mt thm na, vn c mt s chc chn tuyt i lun lun tn ti : chng ta hin ang ng trc mt cng lc v bin v trng cu do tt c mi s u y sanh ra". Cng trong tinh thn , Swami VIVEKANANDA, mt lnh-t du-gi thuyt, ct ngha PRANA l "s biu l mt quyn lc tng qut v bin v khp mi ni". Cc dn chng ny c xc nhn v vang cch y vi nm, do s cng b kt qu nhng cng trnh tham kho ca bc s Manfred CURRY ng . hng dn mt cuc iu tra v y t rt bao la, xa nay cha ai thc hin. ng nghin cu v phn tch hng chc ngn c nhn v nhng cp v chng, khi u t vn do nhiu hi ngh y hc quc t cp ti : th gii hin i, v nguyn ng lc no ngi ta b nh hng v hnh phc v sc kho ca mnh ? ng tm thy gii php cho vn l khm ph ra trong khng trung mt hi kh v cng him c m ng gi l ARANE v l mt cht ng v ca cht -dn. Mt vi ngi khng th no b qua c hi kh y v nu thiu n thi hnh nh khng th no th c na. Tin xa mi trong cng cuc su tm, bc s CURRY nhn thc rng ARANE rt cn thit cho tt c mi ngi v n iu khin i sng ca nhn loi n ni l nu n bin i thi tt c mi s trn tri t ny s b tiu dit ngay tc khc. Vy i vi o s du-gi cng nh bc s CURRY i vi nh bc hc tn tin cng nh cc ngi c xa, PRANA hay ARANE l cht m chng ta , s gi l "S h hp cng thm X", ngha l cht g trng yu hn khng kh, m chnh khng kh cng rt cn thit cho i sng ri. V l mt cng lc v hnh khng thuc v ngoi gii, nn bn phi hc hi (trong nhng trang dnh ring cho s h hp) cm thy n xm nhp vo ngi bn. S ht th PRANA va b dng c tinh thn ln th cht mt cch tinh t hn v hiu nghim hn l s ht th dng kh tm thng. y l mt s kin ta nh mt th -dn bc ra trong cc nh my c nhiu my pht in c ln. Nu cc my c th s dng in lc thi ti sao tr c v thn th ta li khng li dng c cng lc v cng cao ca PRANA ? V li, PRANA rt c th l ngun gc ca in lc di tt c mi hnh th. Cc o s du-gi qu quyt rng PRANA cng phn cc ngha l cng

c mt dng-cc (PENGALA) v mt m cc (IDA). S phn cc y, cc dn tc -Chu bit t hng ngn nm nay. Chnh l do s h hp phi theo ng cc quy tc do chng ti s hng dn bn m thn th bn c th tch tr lng thc v cng lc sinh tn phn cc. PENGALA s ht cng vi khng kh do l mi bn phi, cn IDA do l mi bn tri. T lu nay, ngi ta vn mm ci v s xc nhn y. Nhng nm 1905, bc s ARKINS hc vin y t CALIFORNIE, do nhng phng php my mc, khm ph ra l hai bung phi ca ta pht ra nhng dng in. Henri LINDHAR c th xc nhn rng "khng kh vo l mi bn phi to nn nhng dng in-t m-cc dc theo xng sng m tri". Khoa hc tn tin xc nhn s thc hnh ca thuyt YOGA vi s chm tr hng ba ngn nm. Xin bn hy nh k nhng nguyn tc do chng ti va trnh by. Bn s thy s p dng khi chng ti hng dn bn phi h hp nh th no. S h hp theo YOGA s cung cp thm cho bn s b sung cng lc ci thin con ngi ca bn. Nm 1920, nhiu cuc th nghim c thc hin i hc ng YALE m nhng kt qu rc r lm kinh ngc chnh ngay cc th nghim gia !

CHT TINH-LCPRANA m chng ta bt c trong khng kh do s h hp gi l "Prana thng tng", khng dng cho th cht ca chng ta. N tip t cng lc sinh tn cho ci m cc o s du gi gi l "tinh lc" ngha l con ngi th hai ca chng ta. Nh c cng lc sinh tn y nn mi gi gn c s kt hp cc t bo v tinh lc v gin tip gi gn s kt hp cc t bo v th cht ca chng ta. Theo bnh thng, th tinh lc ca chng ta l v hnh nhng n cng c nhng c cu, b phn nh thn th ca chng ta v n cng t nui dng, tiu ha, bi tit v h hp. Th tinh lc ca chng ta tm thy lng thc sinh tn trong mt th Prana gi l APANA do cc thc phm m chng ta n ung. Tri ngc vi cht Prana thng tng m chng ti va ni n, APANA l cht Prana h tng do s cu to ca cht lng nhng sinh vt v thc vt m chng ta n. Bn hy coi k hnh s l v s 2 thy r nhng c cu trng yu v th tinh lc ca chng ta. Hai ng dn (hay NADIS), mt i t l mi bn phi (PENGALA), mt i t l mi bn tri (IDA), giao nhau bn ln v cng gp nhau ch xng mng. Mi ng mang tn ca cht Prana do n di chuyn. Mt ng dn th ba (hay SOUSHOUMNA) i t nh u chy thng tp ng sau xng sng v cng chy ti tng thn kinh xng mng. Ba ng dn y l cc dy thn kinh chnh yu ca th tinh lc. Chng phn chia cc nhnh i khp mi c th. Trn qung ng i qua thn th v bn im giao nhau cng nh im cui cng trong cuc hnh trnh, hai ng dn PENGALA v IDA u i qua nhng trung tm (hay CHAKRAS) tng hp vi nhng tng thn kinh ca thn th chng ta.

Hnh 1Ngi ta c th hnh dung nhng trung tm Chakras nh cc bng hoa m cung i t xng sng - ( tr c trung tm cui cng pht sanh trn ng dn Soushoumna ) - v vnh hoa n ra cc v tr ghi r trn hnh v theo trc din (Hnh 2). i t trn xung di, cc trung tm y l : 1) Vishoudda : tng hp vi tng thn kinh thuc yt hu v, ng sau, vi tiu no. 2) Anahata : tng thn kinh thuc tim. 3) Manipoura : tng thn kinh thuc d dy. 4) Swadhistana : nhng hch hnh bn nguyt v tng thn kinh thuc bng di. 5) Mouladhara : tng thn kinh thuc xng mng.

Hnh 2Mt trung tm duy nht AJNA, khi c ca th tinh lc, tng hp vi tuyn-tng-qu, l c lp vi hai ng dn PENGALA v IDA. y l b ch huy. N thu nhn cht PRANA mt cch gin tip, do trung gian ca ng dn SOUSHOUMNA. Cn nm trung tm kia thu nhn, bin ch v phn phi cng lc PRANA trong khp th tinh lc. Nhng cht PRANA thng tng, dng cc (do l mi bn phi ht vo) v m cc (do l mi tri) ra i, theo cc ng ng dn, ti nhng trung tm v chng giao nhau y, trc khi ti trung tm ngun gc hay MOULADHARA (xng mng). Ngi ta c th so snh cc trung tm y vi cc my nhn dng in PRANA v phn phi in i cc trm s dng ngha l cc c th. Do s kin phn-cc cht PRANA, sc khe ca th tinh lc ty thuc vo s thng bng ca ba yu t : 1) Hiu s in-th hay hiu-th gia PENGALA v IDA. 2) Lu-lng ca PRANA hay cng in do cc ng dn (Nadis) cung cp. 3) in tr mnh hay yu ca cc trung tm (Chakras) khi tinh lc sinh tn chy qua. Nh tt c mi s kch thch u tt hay xu, cht tinh lc cng c s vang di trn thn th, nu th qun bnh ca cht tinh lc b tan v thi sc khe ca thn th s t ng st km. Cn nguyn ca vic tan v th qun bnh y l s khim khuyt v h hp v chnh do m chng ta hp th cht PRANA. Nu v mt l do no , hoc s mi, tht tha hay mi lch, bn ht th nhiu vi l mi ny hn l mi kia, hiu s in th ca cht lng gim st v sinh ra nhng s bc dc, u oi. V th nn l mi bn tri ht th khng y l mt trong nhng nguyn do ca s gi nua qu sm.

Chng III S H HPBy gi bn hiu tm quan trng c bit ca mt s h hp ng mc, hp cch. Cc ng dn PENGALA v IDA ni lin vi hai l mi v tri li, khng h c lin lc g vi ming. Th cho nn, nu bn th mt phn ln bng ming, sc mnh ca in s suy gim trong tinh lc ca bn v bn khng ht th c nhiu cht PRANA. V chng, phn nhiu ngi ta ch ht th c 1/10 dung tch ca lng ngc m ng l h phi lun lun ht th y hai bung phi. Hu qu : s cn tr ca cc trung tm (Chakras) khi cht Prana i qua, theo nh nguyn tc hao mn, suy nhc ly tin ca cc c th v khng c rn luyn y . L tt nhin l s h hp thng l vi hai l mi duy tr cng- in ca cht tinh lc sinh tn ti mc khng thay i v bo m s hot ng iu ha ca cc trung tm (Chakras). Phn nhiu ngi ta c thng xuyn mt l mi b t hay nhiu tc nghn (nguyn do cc s kh khn, bt tin v khng nhng au mt b phn nhng au tng qut v l ngun gc ca s mt nhc, nng ny). Nu gp trng hp , mi khi ng, bn hy nm nghing v pha l mi b tc nghn v nh th mi s n ra ngay. Bn cn phi luyn tp cho quen ch th bng mi v cht Prana ch c th vo trong ngi bn do ng li y, v th bng ming s lm nga rt cung hng, mm nht cc mng nhy, khng cho php khng kh c lc ng mc v lm mi cho bn nhiu bnh tt, trong s c bnh nhiu m, chy nc di. V bn s thy tt c mi s u c nhng l do hin hu trong thn th ngi ta, mt php mu nhim v s hon ho ! Nh lng mi, nhng yu t v duyn, xu x m i khi ngi ta mun nh i cho bin ht, li ngn cn khng kh khi t nhp qu bt ng v lm nga ngy, kh chu cc mng nhy. L tt nhin, nu bn c th kim sot c s h hp ca bn v ban ngy thi bn khng th no lm c trong khi ng. Nhng nu bn tp c thi quen tt p y thi n vn theo ri, in su vo tim thc bn v bn s c hng th ch li trong gic ng. Nh th, s h hp bng mi x s nh mt nguyn ng lc phng nga bnh v th cht, mt kch thch t v tr no v mt ngun cm hng v tinh thn. Phng php phng nga bnh thin nhin y trnh cho bn khi mc nhng s kh chu v bnh tt, s cho php bn mt ph tri hot ng rt

ng gi, thng thng s trnh cho bn khi phi dng cc th thuc. y cn l mt chng bnh ca thi i. Cc ngi th h chng ta, mi khi thy au n hay bt rt s g, h khng mun tm kim liu thuc trong s tr li vi nhng lut l thin nhin ; h khng chu un nn mnh theo mt s c gng, mt k lut v th cht no c. H chy vi n tim bo ch mua mt hay nhiu th thuc c c tnh cha mi chng bnh. Ngi ta thng k li cu ni bt h ca mt gio s y khoa i hc ng : "Cc bn hy cp tc cho i mt liu thuc trong khi thuc y hy cn tr c bnh". Nh th c ngha l hiu qu ca mt th thuc c coi l thn dc cng ch l nht thi, thong qua. Bn hy ly v d nh thuc STREPTOMYCINE. Mt tp ch y hc b buc phi cng nhn : "Ngi ta khm ph ra cc trc-khun sng dai v cng tn trong i a s cc bnh nhn. Tnh trng y ngn cn s tip tc tr liu bng thuc Streptomicine cho cc bnh nhn cng nh cc ngi b ly bnh". Ngi ta quan st c M nhiu trng hp nhim c do cc trc-khun bng bnh chu ng c thuc Streptomicine v do cc bnh nhn k li. Ngi ta cng nhn thc c l cc vi trng tp quen vi thuc PNICILLINE v SULFAMIDE. Chng t v v thch ng vi thuc nn hin tng b buc cc phng th nghim phi lun lun tm ti cc th thuc tr sinh mi. Nu cc th thuc c mt s ch li, mt s cn thit, i khi chng ta khng t chi iu nhng chnh ra to-ha s vn thng li cui cng. V th, trong th gii vn minh v my mc hin i do chng ta b buc phi phc tng v chng ta ang sng y, hnh phc thc s ca chng ta l phi quay v vi nhng lut l thin nhin t kim ly cho chng ta mt sc khe di do hn. Vy theo lut l chnh yu, khng kh cn cn thit cho ngi ta hn l thc n, nc ung hay gic ng. Ngi ta c th khng cn n ung v ng trong vi ngy m khng nguy him g n tnh mnh. Bn hy nn th v bn s cht lin trong vi pht. i vi ngi Ty-phng, ch cn th l , cn th th no thi khng quan h my v khng thnh vn . To ha thc hnh mt ng tc v bp tht ngoi mun ca ngi ta, gi l s h hp. Ai ny u hi lng nh vy m khng cn nhn xa hn na. Cn bn, v bn ang hc hi v YOGA, tng bn khng nn ly lm tha mn v s km c gng y. Trong th-chin va qua, c chng minh rng s sng sut ca cc phi-hnh on gim bt i khi s tip t bng dng kh st km.. Vy nhp iu s h hp ca h thay i rt t m chnh h cng khng h nhn thy ! y l tm tt mt cng vn chnh thc ca B Khng Qun Anh gi cho cc hun-luyn vin trong Khng-lc Hong Gia : "Hiu qu ca s thiu dng kh cng kh ging nh hiu qu ca s ung nhiu ru qu. c suy xt v tr thng minh b suy gim rt nhiu v sc lc v th cht st km i, nhng chnh phi-cng khng h nhn thy nhng s thay i y v c tin chc l s suy xt ca mnh vn minh mn v mnh c th ng u vi tt c mi trng hp. Chc chn l mt tm trng nh th s l ngun gc cho nhiu nguy him trm trng. Chng ti nhn mnh v tm quan trng c bit ca cc mt n dng kh dng cho tt c cc nhn vin phi hnh on no cn phi bay cao qu ba ngn thc". Khng cn phi l phi cng mi kh no v s thiu dng kh. Ta cm thy s trn cc ngn ni cao. M cng khng cn phi tm cao- na. Ging b st nh loi ngi trong cc thung lng v cc thnh ph u phi chu nhng hu qu y. Cc ph x y ry nhng ngi ht th hi ht b ngoi v do , h l nn nhn nhng s bi hoi v tinh thn v suy nhc v vt cht m h ch ti cho nhng cng vic v ni lo lng ca h. nh nh th nn c ban ngy v ban m, s h hp u g b, cht hp. Hu qu khng th trnh c : hng triu ngi b bnh mt ng kinh nin. V th nn thuc ng (cng vi thuc cha to bn ) to nn mt ngun li rt ln lao cho cc phng th nghim. Ngi ta i ra hiu thuc mua ly phng tin ng yn. m u thi kt qu m mn, m th hai, t kin hiu hn. Ri ngi ta tng liu thuc v ng c. Ngy hm sau, tr thnh u m, n n. Ri i thuc v th ht mi th thuc do ngi khc mch bo. Sau cng ngi ta t u c mt cch chm chp. V cc th thuc ng u c cht c, v li ch c bn theo toa bc s. Sau cng, thuc li c th tr nn xu xa, ti t hn l bnh trng. Sng sm tinh sng, bn hy nhn k gng mt cc ngi do bn gp thi bn s c nhng nhn xt rt thm thng. H hng th c mt gic ng thc s ngon lnh cha ? iu no ng vi ngi khc thi cng ng vi bn. Khi bn ng cha y gic (bnh thng mt gic ng thc s cn phi t 7 n 8 gi), bn s thy rc u, ta nh b ng c. S hot ng v th cht ca bn gim bt i v cc nng lc tinh thn cng b st km. Tri li sau mt gic ngh ngi y v hon ton, khi thc dy bn s sng sut, lng tm vui v. Bn thy i ti p qu v lc thc gic, bn thy khe khon thm. Vy nu bn thch ci thin i sng ca bn v th cht ln tinh thn thi bn cn phi tp quen h hp cho ng mc nhng khng phi l s h hp nh ngi ta thng vn thc hnh trong khi tp th dc. Theo nh s ch bo ca cc o s du-gi s h hp cn i hi nhiu hn l ch ht vo v th ra trng cch. Sau khi i vo cung phi, mu cn phi c hon ton ty lc trong mt cuc tm y dng kh mi tm kim cho thn th mt cng lc ln lao hn, n lt cng lc ny li cung cp cho c mt sinh lc ln lao hn na. Mi khi ht vo, phi ca bn phi cng y dng kh n mc ti a. i vi bn, s cn phi tr nn rt t nhin cng nh s h hp ngn ngi v ngho nn ca bn hin ti. By gi bn bit r cn phi bt ly cht b dng Prana nhi nht vo trong ngi bn khi bn cn dng n v ngay c trong gic ng ca bn na. S h hp c ng-lc tnh s tng cho bn mt gic ng say sa v li sc, ci thin nng xut hng ngy ca bn v cung cp cho bn mt kh lc rt mnh lit. y s khng phi l hnh-phc ph du v huyn hoc do cc cht ha hc v thuc to nn nhng l mt hnh phc vnh cu. ng-phng, ngi ta lun lun ch trng c bit n ci gi l "S h hp su thm". n-, qu hng ca YOGA, khi thy mt ngi no i do mt cho hp php v sinh thi ngi ta bo y : "Mowa miana" c ngha l : "Y i n khng kh ".

C CH CA S H HPChng ti xin li qu bn nu phi nhc li nhng nguyn tc s ng. i sng bt u v kt thc bng mt hi th. Ngi ta th mi ngy 22 ngn ln. S h hp nhm hai mc ch : a) Cung cp, do s ht vo, mt s dng kh u n cho vic lu thng kh huyt. b) Trch trong mu, do s th ra, mt cn b chy ri gi l thn kh. Dng kh vo trong thn th ngi ta do hai l mi, yt hu, thanh qun vi nhng giy thanh m, kh qun v cung phi. Mi lc khng kh, chn li nhng vy bi li ti bay trong khng trung. Cc nim dch ca mi tit ra mt cht nc nhn gi l d mi, khng nhng

ngn chn bi nhng cn hy dit cc vi trng. y l s xc nhn mi m v tm quan trng ca s h hp bng mi. Sau cng khng kh, c thanh lc v hin trong mt nhit m du, vo trong cc cung phi v c dn thng ti hai bung phi. y, cc cung phi c phn chia ra mt s ln cc t bo chung quanh ta ra mt h thng mng li cc mch mu mao-qun. Chnh mu thu ht dng kh ti trong cc mao qun v loi b thn kh ra. Mu y, ti thm y dng kh, i thng t phi ln tim c phn phi i tt c cc c th trong ngi v sau cng li tr v phi y thn kh sn sng tng kh ra ngoi. Th l mt chuyn ng tun hon c dng nn. Khi bn h hp, s ht vo lm cng n phi c th thu ht dng kh, trong khi s th ra trc xut cc cht cn b nguy him. S h hp gi l "su thm" rt cn thit n ni to ha, nh bn thng nhn thy, b buc bn phi thnh thong thc hnh ngoi mun, bng cch lm cho bn ngp mnh hay th di. Nh vy, bt c d bn phi h hp mnh hn nhm mc ch gia tng dng kh trong huyt qun ca bn. Trong s h hp bnh thng, nhng t bo nh ca phi khng c sc hot ng bo m hon ton s thay th cn thit v dng kh v thn kh. Khi ht vo, cc t bo ca phi thu nhn khng kh ti mt nhng lng ngc khng th thi hnh vi chng sc p cn thit tng kh hon ton khng kh nhim c. Nht l trong thi k ng tui, phi v ngc dn dn tin ti mc km sc co dn. V li, s h hp tc ng r rt trong tri tim, mt yu t mt nhc nht ca c th v l tnh trng quy nh thi hn ca i sng. Tim p mi ngy 100.800 ln v trong thi gian , cung cp mt cng vic khng l tng ng vi s nng ln cao ba mi phn mt trng lng 130 tn. Bn c th tng tng n iu y chng ? Mu i khp thn th ngi ta trong 3 pht. Bn cng lm vic nng nhc bao nhiu, bn cng i nhanh hay chy thi tri tim bn cng phi p nhanh ly trong phi dng kh do bn t chy v bn li cng b hao mn, suy nhc. V li, cht a-xt uy-rch, - mt trong nhng cn b ca s bin ha khng c hon ho trong c th, - c th chy trn vo mch mu v gy nn rt nhiu bnh tt, gi l chng bnh ca thi k "ng tui" nh au thn, rc u, nhc mi bp tht, thn kinh vim, phong thp, chng mt... nu mu thiu dng kh, khng th loi mt cch bnh thng ht cc cht c ca n. Sau cng, khi c th suy yu i vi tui gi, cc hng huyt cu, - khng c phn phi u v s lit nhc ca cch m, s cng rn ca cc ng mch hay s pht ph - khng c tip t y dng kh v cht i ; cc m th cht s b mu thu ht v gy ra s tc nghn cc ch ni nhng khp xng vi nhau. S h hp c ng-lc tnh lm gia tng s chng i ca bn, vi cc s truyn c, cm nhim. Thng thng s kim sot h hp rt t nhin. Khng nhng bn cn phi bit cch ht th hay hn v su thm hn na, nhng cng bit k-lut ha, bt s h hp t ng, ngoi mun ca bn vo khun php. YOGA hun luyn cho bn bit h hp c thc v c phng php. Trong khi k-lut ha s h hp, bn cng c khuynh hng kim sot tr no ca bn. Bn lm th no mun nghe mt ting ng gn nh khng th nhn thy ? Bn ngng th, ci u xung, p tai lng nghe cho r hn. Tri li, nu bn mun vt qua mt chng ngi vt hay dng sc mnh di chuyn mt g ln, bn lm g ? Chnh lc trc khi dng sc mnh, bn phi ht vo thit lu. Nh vy, trong mi trng hp, bn kim sot mt cch t nhin s h hp ca bn. C l khng bao gi bn t hi ti sao li nh th ? Cc ngi Hy-Lp c xa bit r vn . Vn ng trng ca h o c hai trm thc, l chiu di ca nhng cuc chy ua v h ni rng y l khong cch m mt ngi kho mnh c th chy c khng cn phi ly li hi th. Chng ta hy tr v vi thi k hin i. Ti Th vn hi B-Linh, cua-r da en Jess OWEN ph nhiu k lc v c hoan h nhit lit nh mt lc s hay nht trong nm. Y tit l rng trong cuc chy ua mt trm thc, y nn hi th ngay t u nn y c th c gng rt mnh m b xa cc ch th. Cc bo ch gi y l "con qui vt hnh ngi". Ngi ta khng chu tm hiu xa hn na. Khng mt chuyn vin no, khng mt hun luyn vin no th tm hiu xem ti sao OWEN li nn hi th ? Ch mi v sau ny, ngi ta mi bit l y thc hnh nhng k thut ca cc o s du-gi v s h hp c ng-lc tnh : Vic nn hi th trong lc luyn tp cho php mt s tp trung t tng mnh lit hn v s c gng cn thit. Nu bn ngng th, ng tc ngoi mun ch do s kim sot ca tim thc, bn s huy ng ht tt c mi cng lc v tinh thn kim sot nhng ng tc cn thit cho s u tranh vt cht m bn nh chin thng. L tt nhin l bn ch nn lm dng s thc hnh nn th y. Nu cn, bn nn nh thy thuc khm nghim tim v phi cho bn. Bn ch nn c p nn th qu trn t 40 n 45 giy ng h. Thc ra s qu trn y c th rt nguy him. Trong trng hp OWEN, l k thut h hp p dng trong cuc chy ua v gm c mt s nn hi th mi giy, ng thi lc s cung cp mt ng tc v bp tht, c mt cng lc rt ln lao so vi thi gian t i. Nhng Henry ANGLADE, mt nh qun qun v ua xe p, va tuyn b l phn nhiu nhng thng li ca y u nh c YOGA. Vy i vi Anglade cng nh i vi mi tay ua "ng trng", vn t ra l phi "c th, chu ng" vi tt c nhng s kh khn gp phi, d trong khi i ng, tri thi tit, tai nn, tnh tnh ca cc bn ng i hay cc ch th. Chc chn l k thut h hp s d phn vo y nhng n cn phi c h tr bng s mm mi v bn b ca th cht, nng lc bi b li sc khe, trong khi chy v nht l lc ti trm ngh bng phng php lm ni dn, ht co rt v cc t-th (ASANAS). Sau cng, v c l y l im can h nht, bng "tinh thn YOGA", s ha hp ca tnh cng-ngh, bnh thn, s ho hip, vui ti v kh sc lun lun ti tr, ci m. Vy thi , c ch ca Anglade, trong mt vi trng hp, cho php ta ngh rng y cha t ti mc hon ho ca "tinh thn", khi no y tin ti mc thi chc chn y s l mt nh i qun qun. By gi, mt vi nguyn tc c bn nh li hay bit ri, chng ta hy sang phn cc s luyn tp l hiu qu ca nhng nguyn tc .

PHN HAI

NHNG S LUYN TPKHI NIM M UKhng bao gi s thc hnh li hi c kt qu m mn nu khng c tr ngi, kh khn. Nu bn mun hc hi khiu v hay ca ht, i xe p hay li xe hi, thc hnh mt mn th thao hoc lm mt ngh bng chn tay hay tr c, khng th no bn hon ton thnh cng c nu khi u bn khng theo mt phng php hay khng lm vic. V sau cng, nht l bn khng luyn tp mt thi quen lu di, y nhng cam go v s nhc i nhc li i i rt nht nho nhng lun lun c ch li nu bn vo y mt thin ch bn b v s ch c bit thc tnh.

Khi bn mi tp c, ngi ta dy cho bn nhng ch ci, phn bit nhng nguyn m v ph m ri nhn thc cc nh trng m. Sau bn c n nhng ch ngn nht, ri kh nht, trc khi c n nhng cu ngn... v by gi, bn c th lic mt c lun my ging lin. Nhng bn mt bao nhiu thi gian nhc i nhc li tin ti kt qu ngy nay i vi bn hnh nh l l tt nhin ? Mt c th-k nh my phi mt bao nhiu ngy bit nh my d mi pht ch nh c 60 ch ? V bn tng tng l mt minh tinh thng thng rp Opra ch hc tp cc v iu trong 8 ngy ? Vy l do s lun lun nhc i nhc li m cc ng tc tr nn t ng nh my mc, ngha l chng ta c th thc hin hon ton mi hot ng m gn nh khng phi ngh n chng. V th chng ti ch xin bn mt s thc hnh lin tc. Bn hy hc thuc lng nhng php luyn tp do chng ti sp ch dn cho bn bn c th tp trung t tng vo v khi b chia tr, sao lng v phi c trn giy. Trc ht bn hy hc cch thc ngi. Khi bn ng, hai ng chn cng ra, cc bp tht co li gi cho thn th bn c thng bng. Nu bn ngi thi xng sng, ct tr c cu to nn nng sc nng ca thn th s gi cho na mnh trn ca bn c ngay ngn. Bn hy ngi xp xung t (theo th th may), hai ng chn xp tro li ngang mt c v gt chn p vo trong. Bn nga hai bn tay trn u gi (tay no trn u gi y). Thn bn phi to thnh mt hnh tam-gic, chp l nh u v y l hai ng chn t u gi ny sang ti u gi kia. Nu ngi nh th, bn s ngi ngay thng theo nh lut l ca thin nhin. Mt khi bn tp thnh thi quen ri thi y l mt th ngh ngi tt p nht. Ngay t by gi, bn c th rn luyn cho mm do cc khp xng ni tip pha di (trong mt hay hai pht). Trong th ngi "th may", hy n mnh hai u gi xung cho gn st t v mi pha bn thn th (v hy ngng li ngay nu thy au nhc pha trn i). Bn th c gng a gt chn cng nhiu cng hay v pha hi-m (khong gia hu mn v c quan sinh dc). Bn cng th c gng lm mm do cc mt c chn bng cch, trong th ngi y dn dn nga cc gang bn chn ln. Nhng tc dng y, thc tp hng ngy, s sa son cho bn mt cch rt hiu nghim v vic nghin cu cc th ta-thin. Xin bn hy nh l khng ti no bn c th hi c kt qu m mn ngay t nhng bc th thch u tin. Nhng d kt qu nh nhoi n u chng na, y vn l s thng li v thin ch ca bn. Khng h c php mu nhim trong YOGA, nhng ch l nhng kt qu tt nhin v chc chn hi c do " ch cng quyt" luyn i tp li nhiu ln. Nu ngi bn ph nn hay cng nhc, th ngi "khoanh chn" lm cho bn kh chu thi bn ch nn bun phin. Bn hy ngi trn mt chic gh thp hn gh thng hay gh bnh hai mi phn, - gh y c da lng thng, khi bn da vo thi lng bn cng thng tp lun. Bn c th ngi trn mt gh u thp v da lng vo tng. Th ngi y khng c l tng cho lm v khng em li kt qu hon ton nhng sau ny, khi bn bt u thc hnh cc th ta thin theo s hng dn ca chng ti thi chn tay bn s tr nn mm mi v bn s c mt th ngi hp cch.

Chng I S NI DN HAY BUNG LI TON DIN SAVASAN HAY TH NM CHT GIChiu v n nh mt nhoi bn tng l khng ti no c th n mt ni h hn hay i n ti na. Trong ngy hm y, nu bn mun tm li sc khe hnh nh b ri bn thi bn hy thc hnh mi pht ni dn hay bung li ton din. Mi s mt nhc v p lc thn kinh s bin ht. S bung li cn phi thc hin ngay t u mi bui luyn tp hng ngy. V th tng n lc cn phi ni vi bn v vn ny. C khi no bn nhn cc ngi ngi trong phng i nh ga hay khch sn ? H tng l h gii tr, ngh ngi hay ni dn ht cc gn ct, bp tht. Thit l mt o tng ! Khi ng ln tip tc cng vic, h cng mt mi y nh trc. Ngha l h ngi hng kiu, cc bp tht vn cng thng nh khi h ang i hay ng. Thng thng cc ngi vit nhiu hay ku au vai phi hoc cng c khi xng b vai. y c th l v trong khi vit, cc bp tht nhng phn thn th b co rt thng xuyn. H th ni dn cc bp tht y sau khi lm vic, h s thy tt p ngay. K cng kh m thc hin c v cn phi ngh n thng xuyn nhng vi s kin tm, bn ch, h s t ti mc. Bn nn ngh n ni dn c trong lc i. Nhiu ngi i hng kiu ngha l bc nhng bc ngn qu, nh vy bp tht co rt nhiu khng n nang bn chn. Bn cn phi n nh chiu di mi bc chn ty theo hnh-th-hc ca bn. Ri khi bn t ti mc , do nhng s d dm lin tip, hc i cho mm mi, bc di, tin mi bc chn vi gt chm t trc tin (nhng khng nn gt), ri gang bn chn, sau cng mi n cc gt chn. Mi bc chn u tn cng trn nhng t ngn chn, gt nng ln. Mun cho s i c ni dn, ba giai on ny cn phi c lin lc mt cch mm do, v d nh trong giai on th nht, bn chn ng sau, song song vi mt t, li t xung gn st mt t, gt t xung trc gang bn chn trong mt phn nh nht giy ng h. V ngi ta cng ni dn trong khi a dn hay tng l mnh ang a dn. Bn hy nhn cc tay m iu nhc JAZZ ang nghe mt thn tng ca h biu din. H b rung ng v s run ry thng xuyn, u gi h lc l, bn tay nm cht li. V khi bn nhc chm dt, h trong mt s cung nhit, thc lon thn kinh, liu lnh p ph ht mi ci. Phi chng y thuc v mt triu chng rt gh s v bi thm ! Cc o s du-gi dy ta ngh thut ni dn, bung li phng theo nhng thi quen, nhng t th ca loi vt v d nh ch, mo, rn Khi mt con vt mun ngh ngi, n khng t hn ch ch nm hay ngi thi. Khng phi n t tha mn nm hay ngi th no cng c. Thc s, n bung li theo khuynh hng thin nhin ca n. Cc mn luyn tp ca YOGA v s ni dn ton din u da theo s nghin cu khoa hc ca loi vt v n gn thin nhin hn. Khi u, khi bn mun th ni dn, bung li, bn hy bt chc cc loi vt. Bn hy m phng ng tng tc ng ca mi con vt lm theo bn nng t nhin ca n v bn nng cho n ci g m i sng vn minh lm mt i ca chng ta. Chng ti c th k trng hp ca hai nh chnh tr i ti : mt ngi thi s nghip ly lng va hon tt, ngi kia l mt tinh thn chi sng v mm do nht v th k XIX. C hai u bit v thc hin k thut ca s ni dn bung li ton din. Khng ai xa l g vi quyn lc ln lao ca h i vi chnh bn thn h v i vi cc ngi khc. y l cu th tng Anh Winston CHURCHILL (1874-1964) v cu thng-th Php Charles TALLEYRAND (1754-1838). Chng ta hy bc sang im thc hnh. l vic bt chc ci cht, c v th cht ln tinh thn. Trc ht l mc cng t qun o cng hay. Bn hy cho khng kh t do di chuyn chung quanh ngi. Nu khng c thm, bn hy tri ln sn nh mt ci mn gp lm i. Bn hy m ca s ra nu tri khng lnh qu. (Ri y, bn s bit mn luyn tp h hp lm pht sanh ra sc nng trong ngi : Suryabheda Kumbhaka). Bn nm dui di trn thm hay mn, u quay v phng Bc. Nu cn, s luyn tp ny c th thc hin nm di trn ging hay ngi trong gh bnh nhng tp di t thi vn hn. L d nhin, nu bn ang ngoi, bn c th hi lng ngi xung cng c.

Hnh 3Bn h hp nhiu ln, va ht vo va th ra thong th v su xa, ri ngp di v mc cho thn th ni dn, bung li. Hai cnh tay cn phi song song vi thn th, hai ng chn hi choi ra. (Coi hnh s 3). Bn hy ngh n cu "Khng c g" v nhm li cu y trong c, khng ngng, thong th, vn bung li thn th nh hin ang trong mt bn tm nc m hay ni bng bnh trn mt nc. Khi loi tr ht mi cm gic v s cng thng ca bp tht, bn s nhm trong c kim im li thn th, khi thy t nh u i xung, t cc bp tht lng my, ming, c, vai, i t bn phi qua bn tri v tip tc xung dn dn, c phng php, bng t tng, cho ti khi n cc ngn chn. i xung nh th, bn vn cn thy cc bp tht hy cn cng thng v co rt. V d nh quai hm. Bn ng nghin rng. Bn hy lt qua khp c thn th v hy lm cho mi bp tht, mi khp xng ni dn ra bng cch hng hi thc hnh s luyn tp ny cho t tng tr nn thc t. Bn ng nn ch nu cha hi c kt qu ngay. Bn nhm trong tr c nh ang trong mt tnh trng bnh thn hon ton v hy gi gn s bnh thn y trc s tht bi ngu nhin trong nhng cuc th thch u tin. Hy coi vic lm th ny nh l ca mt ngi khc thc hin, ch khng phi ca mnh. Bn nn bit l sau cng, chc chn bn s thnh cng. Vy bn nn duy tr s bnh thn v kin nhn . Nu thy mt bp tht hay mt nhm bp tht no khng chu ni dn nh bn ra lnh thi cng ng t kh sc kh chu v tc ng ny li qu lm co rt ln na mt phn hay, c th tt c cc bp tht m bn va lm ni dn xong. Hy tip tc s ni dn mi nhm bp tht ti mc no m bn c cm tng l mi s co rt, cng thng b hy dit : y l mt phn ca b quyt thnh cng. Khi ngh rng mt nhm bp tht c ni dn, bn hy tip tc trong tr c ni dn n hn na tm ti s hon ho c th c. Nm nh vy mt lt, rt c th l bn s cm thy mt phn thn th no li co rt na. Cn phi bt u li s kim sot y v trong khi i xung, hy ln lt d xt mi phn thn th v mi nhm bp tht. Bn s bit l thnh cng nu thy mnh chm m trong mt tnh trng m mng him c m khng phi l gic ng. Bn ng chng c. Hy c t nhin. BN HY NI DN ! BN HY BUNG LI TRN VN ! Bn ch hp tp tr li tnh trng bnh thng. Hy li dng trit giy pht ny. Lc ny khng cn c vic chi ng k na. Vi s luyn tp ny, c bn cn phi trng rng ht c mi t tng ngoi lai. Bn xua ui ht mi ni lo u, thc mc v cm thy mnh v cng kho mnh, vui ti. Vi cht t thc hnh, t nhin bn s bit ngay l bao nhiu pht tri qua. V mt vi pht, ln lt tc ot trong nhp iu qu trn ca i sng hng ngy, s c bit b ch cho sc kho v trong thi gian ni dn, bung li , cc bp tht s hng th c mt s ngh ngi tng ng vi mt gic ng lu chng vi gi. Bn sa cha li s hao mn v kh lc v suy nhc v tinh thn. Bn hy kt thc s luyn tp v ni dn ton din ny bng cch, vn nm dui di di t, kim im li thn th bn, t trn xung di v tr li cho mi bp tht, nng lc kim sot ring bit ca n. Khi hon tt, BN HY VN VAI nh mt con mo, thong th v dn dn, t phi sang tri, hai ba ln. Bn ht mi cng lc vo trong s ko di ngi ra mt cch rt t nhin. Hy lm cho s ko di c lu bn. Hy dui chn tay ra, cng di cng tt, hnh nh v gii hn. Ch nn qun rng mt vi ci vn vai lm cho ch ng hp cch, c gi tr hn l mt lot tc ng gin git, thnh lnh. Ri bn nm xp xung, nhng chn (pha sau u gi) cng thng v gi chn ny, gi chn kia ri gi c hai chn ln khi mt t. S c gng cn phi th hin ra hai i v bng di. By gi hy th ko di ngc v bng di ra bng cch nng ngi ln khi mt t, ta trn hai bn tay v cc ngn chn. Mun nh th, hy nm p mt xung t, hai gang bn tay ta xung t di hai vai, cnh tay gp vo khuu tay dc theo mi pha cnh sn. Ri va n tay xung t va nng ngi ln thong th, cho n khi hai cnh tay cng thng, ngi cng nhc v tip tc nng ngi ln, un cong lng xung. Bn gi t-th y trong mt vi giy ri nm nga ln. Bn hy ni dn v th thit mnh bng mi. Trong ngy hm , nu khi no c mt giy lt yn tnh hay thy cn dng thi bn vn vai mt vi ci. Bn hy vn vai v pha ny, v pha kia ; gi nguyn t th y ri hy ni dn, bung li. S ni dn ny lm cho cc bp tht mt mi v lu trong mt v tr, c ngh ngi v lm cho mu ti thm chy dn v cc phn t li bing, km hot ng trong c th. Nhng ngi tnh kh bt thng, lun lun lm mi cho nhng cn bc ng, cu knh hay cung nhit, ph du u cn n s tr gip, b ch v gii nguy ca s ni dn, bung li ton din. Mn luyn tp ny hnh nh c bit kh thc hin i vi cc ngi c tnh nng ny qu ng. Chnh ngi ny li cng cn thit mn ni dn, bung li. Mn bung li sa cha li mi vic hao tn ln lao v cng lc do cc s co rt v thc v bp tht to ra (v im ny, bn hy nhn cc ngi ngi trong tu in thi s thu trit ngay) v do nhng tnh trng thc lon thn kinh ph hoi sinh lc, do nhng s mt kin nhn v nng gin thng cha mi di vo cc ngi thn thch ca chng ta. Cc ngi thn thch ca chng ta ? ng th ! Chiu v n nh, ngi cha mt nhoi sau mt ngy lao kh v mun ngh ngi. u c c ! Ngi v dn dp chng ti bi v nhng cu hi ny, nhng yu sch kia ; a con t khc nh ; a con ln mun b ging cho mt bi ton...

Ch mt cuc luyn tp v ni dn bung li l ngi chng s u ym tr li v v kin nhn ging dy cho con lm bi. Ai ny iu hng th. Chng ti cn nhn mnh rng kh ni dn nht l cc bp tht mt v cung hng. (Chc bn bit r cch thc pht biu kin c v thn mt nhng din t ng ngha mun ni : Cng hng !). Cng phi cn thn n trn v hai thi dng. Cc vt nhn pht sanh do s cng thng ca tinh thn. Thc ra, chng tng hp vi nhng tc ng do s lo lng v nng ny ch huy ri sau cng in hn ln thnh nhng chng c tn nhn. S ni dn ton din c mnh lc lm gim bt chng i nu khng bin mt v tr li cho bn mt gng mt vui ti hn, hp dn hn, tr trung hn. Chic gng soi s bo cho bn bit r iu . Trong cuc luyn tp v ni dn, bn hy trnh mi ca quy, thay i v tr v v tnh lm mi c ng khng ch li. Bn s nhn thy mi s can h trong vic luyn tp ny c th chm dt mi ni lo u, thc mc, cho tinh thn v th cht c phng tin quay v pha cc chn tri mi do nhng s vt s ly li c b ngoi bnh thng ch khng su no, phin mun. N dy cho ngi ta ch bao gi nn cho say m hay suy nhc l hai thi cc cng qu trn nh nhau, ct duy tr mt tinh thn lnh mnh. C l khng bao gi bn hon ton tha mn v im ni dn m bn t c. Bn hy quan nim rng mt s ni dn, bung li, d khuyt im n u chng na, cn hn l khng c g v s thc hnh s cho php bn tin ti mc hon m. Bit bao nhiu ngi tng tng rng ni dn ch l, khi v n nh, gieo mnh xung chic gh bnh v bm nt ra-i- hay c bo ! By gi bn r s bung li l khc hn, v cng ch li hn. Chng ti xin thm rng c l s bung li cn thit cho n b hn l n ng v ai cng nhn thy rng ph n chng gi hn, t nht l v b ngoi v b ngoi i vi h li quan trng hn i vi nam gii. y l mt l do hn na cc b, cc c tr thnh tn ca YOGA. Nht l bui chiu, khi v nh, bn ch ni : "Ti khng c th gi". Hy ni dn, bung li . Ci cn li, - bt k l ci g, - c i y.

Chng II CC MN LUYN TP V H HP I.- H HP TNG THM KH-LCTrc ht, bn hy c gng mt ni ring bit. Hy nm xung t nhin ri ngp di, ht hi vo mi rt thong th v n nh nh trn honh-cch-m (l mt bp tht ngn cch ngc vi bng), ly gang bn tay tri n xung, ri tay phi ln tay tri. Tc ng ny gia tng dung lng ca lng ngc v gip bn ly khng kh vo phi c nhiu hn (Coi hnh s 3). Bn nhm trong tr khn (v cn phi dng n tr tng tng tng cng hiu lc ca mi s luyn tp) l trc tin hy ly y khng kh pha di. Bn cm thy pha di y p khng kh. Ri bn i ti gia v sau cng n phn trn hai bung phi s dng dung lng ti a ca chng. Hy c tun t nh tin, ng c gng c th gi v, khi ht y phi, hy th ra dn dn bng mi, ng thi nh nh tht bng li. Khi khng kh b trc xut hon ton ri, hy ngh mt lt v li th nh thng l. Ri bn li bt u ht vo thong th, cn thong th hn trc na. Bn hy ngh n cht PRANA m by gi bn bit l mt yu t phn phi sc kho, pht sanh cng lc, hin c rt nhiu trong khng kh. Prana cn phi c dn vo trong c th mt cch thc. Bn hy tng tng cng lc trng yu y ang trn ngp thn th bn v c do mi ci ht hi, li tin su mi vo tn cc ngn chn v ngn tay. Bn hy hnh dung tay chn nh chic ng rng do cht Prana sng ngi ang lu thng qua . Hy ngng th trong mt vi giy v bn s cm thy Prana trn ngp khp c ngi. Ch nn ko di s ngng th. tip tc s luyn tp, bn hy t tha mn vi s ko di thi gian ht vo v th ra. Khi th ra, bn hy lm rt nh nhng v ht sc ch . Bn th ra v ng thi trong tr c cng xua ui khi ngi mi cm tng mt nhc v lao lc. Bn thc hnh mn h hp tng thm kh lc ny su ln v, kt thc, hy ngp di thong th. Mt ci ngp di bt lm vic hng trm bp tht mt, cung hng, ngc v bng. Hy lm iu nh mt nghi thc. Sau cng khi ng ln, ht vo bnh thng nhng su thm v gi hi th li trong mt vi giy. Ri ht hai vai ra ng sau, nm cht tay li, cng thng ht cc bp tht v thnh lnh - ch mt ln thi, - thnh lnh th ra bng mm, nhanh nhn v mnh m.

II.- H HP NH THI B (BHASTRIKA)Mn h hp ny c mnh danh nh th v khi thc hnh thi ting ht vo th ra ging nh thi b. Bn phi tp vi ngy mi c kt qu. Bn hy ngi mt cch chc chn, hai chn t st xung t v bn tay tri ln u gi tri, gang tay nga ln. l s ht th lun phin bng hai l mi. Bn ht vo ri t nt hai l mi : l phi bng ngn tay ci, l tri bng ngn tay tr, ng n mi cht qu. Ri bn rt ngn tay ci v th ht hi phi ra bng l mi phi, l mi tri vn ng kn. Khi th ra ht ri thi bn ht thit nhanh khng kh ti mt vo phi, vn do l mi phi. Ri bn li t nt l mi phi bng ngn tay ci v rt ngn tay tr l mi tri ui khng kh ra. L mi phi b bt kn, bn ht vo bng l mi tri, ri bt l tri v th ra bng l phi. Bn ht vo bng l phi th ra bng l tri v c ln lt nh th mi. Khi ht vo v th ra bng mt l mi no thi l kia phi lun lun bt kn ; cng mt l mi no th ra thi l y li phi ht vo ngay. Mi u bn iu khin ng tc ny hi kh khn : s th ra ng l ht vo hoc tri li, s nhm l mi hay ngn tay. Nhng vi cht t thc nghim, bn s tin ti ch thnh tho hn v khng bao lu s nhn thy l s h hp s tr nn su thm hn, nhp iu hn, ngha l s lm cho s ht vo v th ra di ngang nhau. su ln h hp nh th to nn mt chu k. Hy ngh mt hay hai pht ri li thc hin mt chu k khc. BHASTRIKA to thanh cc l mi, cc ng h hp v gia tng dung tch lng ngc. N cho cc c th bn trong mt sc khe chng i li s rt mt, bnh nhy mi, khi phc li cng lc khi ta cm thy suy nhc, lm ta tr nn nhanh nhn hn, sng ng hn v lm cho c ta sng sut

hn. Ngoi nhng cuc tp dt thng l, khi no cm thy mt mi, chn nn, bn hy thc hin ngay mn th ny. Bn s cm thy l mt ngi mi tinh!

III.- H HP TO THANH (KAPALABHATI)Bn ngi th "th may" di t hay trn mt chic gh thp v gi cho tr no cng tiu cc, th cm chng no cng hay chng ny. Hy t t ht vo, th ra nhiu ln bng mi ri li ht vo mt ci bng mi thit lu v rt thong th. Khi cm thy phi thit phng n ri, bn va trc xut thnh lnh khng kh ra ng mi va tht bng vo thit mnh. Khng kh phi c tng xut ra vi mt sc mnh v mt ting ku nh ta ht hi. Bn ch luyn tp mn ny vi iu kin l vng ai bng ca bn vng chc v ngi bn khe mnh. C bao gi bn trng thy con ch hay con mo lm nh th khng ? Bn tng l chng ht hi. Tuy nhin trong nhiu trng hp, y ch l s tng kh thnh lnh khng kh bng cch tht bng li. Cc loi vt lm nh th do thin tnh, v chng gn gi thin nhin hn chng ta. V chng ti c dp trnh by vi bn l s b ch cho loi ngi xit bao nu li tm thy c nhng lut l ca thin nhin v bn nng. Mi ln trc xut khng kh, cn phi rt mnh v lu mt giy. Hy thc hin ng tc ny su ln lin nhau to thnh mt chu k. Ri bn ngh mt pht v thc hin mt chu k th hai. Mn h hp to thanh ny kh hn l ngi ta tng tng. Chnh s co rt ca cc bp tht bng gy ra sc mnh cho vic tng xut. Nu cc bp tht y suy yu (v phn nhiu vng ai bng ca n b qu 30 tui v n ng qu 40 tui thng b chng) s tht bng thnh lnh c th gy ra hi au nhi d dy. y l im tt v l chng c ca cc bp tht bt u thc tnh. S h hp to thanh c nhiu hiu qu tt p trn c th. N c bit b ch cho cc ngi sng cc min c sng m v cng rt ch li cho cc ca s.

IV.- H HP BO HA (UJJAYI)Mn luyn tp ny s dy cho bn thc s h hp su thm v lm cho ton thn trn y cng lc ca cht PRANA. Cng ngi mt t th nh mn trn, trc ht bn hy tng xut ht c khng khi trong phi ra, ri bn bt u ht vo t t bng hai l mi v ng thi bn ni nhm (mi khng mp my nhng cho cc giy pht m nh l ni to) vn th nht HANG ca ting HANGSA v nhm lu sut trong thi gian ht vo. L do ? y l nhm hiu qu gy s tc nghn nh nhng ca kh qun. Khi phi phng n ht c ri, bn th ra t t bng hai l mi v ln ny ngh n vn cui cng SA trong sut thi gian th ra. Lc ny, cn phi chn p trn cc bp tht bng. Trc ht, mun nhn thc r rt v tr ca cung hng lc ngh n nhng vn y, bn hy c nho nh cc vn y, va ht va th ra bng mm. Phi cm thy cung hng hi co rt nh nhng v vn th nht HANG, ni dn v vn th hai SA. Sau cuc th nghim s b y, bn hy bt u luyn tp thc s. Bn thc hin su ln (mt chu k) ri bn ngh giy lt ri li bt u. Mn luyn tp ny, v tinh thn cng nh th cht, s lm trn y cht PRANA trong cc xoang v thn th. Bn s nhn thy n to thanh c hiu qu hai bung phi v lm cho ngi thm khoan khoi v th cht ln tinh thn.

V.- H HP BI TITCng ngi mt t th nh trn : theo th th may hay trn mt chic gh thp, hai tay trn u gi, ngi thng. Bn h hp nhp nhng v dn dn tng gia s ht vo, th ra cho n khi, sau bn hay nm ng tc, phi hon ton phng n. Nn hi ri th ra rt nhp nhng, trn vn v tip tc th ra cho n hi cui cng. Khi cm thy l khng cn khng kh trong phi na thi li nn hi. Hy tht bng vo v trong khi tht bng, khng cn phi c gng v gn nh t ng v bn to nn s trng rng trong ngi v s nh c s tr gip ca p-sut khng kh (hn l k 33 mi phn vung). Bn hy c gng 15 giy trong v tr y ri li bt u hai chu k na. Mn luyn tp ny rt ch li b dng xng sng. N gip ch ln lao cho cc ngi b to bn hay n mt ngon. Nu tim yu th ch thc hin mn ny mt ln thi v nn nh nhng thong th. Ch nn hi trong nm giy. Trong khi c bu, khng nn luyn tp mn ny.

VI.- H HP Y Bn ngi cng mt th nh trn hay nm nga, ton din ni dn, bung li, hai cnh tay dui di theo thn th. Bn hy th nhp nhng ba hay bn ln ri th ht ra kh mnh. Bt u mt lot ht vo, ngn ngi nhng mnh m nh t pht v tip tc cho n khi phi hon ton phng n. Bn nn hi trong 30 giy. Nhng phi cn thn : ch nn tn trng thi gian ny (hnh nh ngn ngi i vi bn, nhng khi luyn thi li ha di) vi iu kin gt gao l khng cm thy mt nhc t no Nu hi cm thy mt mi, hy th ra nhp nhng. Mn luyn tp ny rt tt cho cc ngi thc lon v tim, d dy v s h hp y c hon tt s nhi nht trn ngp khng kh cho cc t bo phi. Hy lm li hai ln mn ny.

VII. SITRAKIy l mt trong nhng v d him c nht v s h hp bng mm, nhm hiu qu lm cho mu ti mt thm v cha bnh mt ng. N lm cho mu c nhiu dng kh hn mi phng php khc v trong trng hp cn thit, c th cho php khng cn n ung trong mt thi gian. Bn h mi ra v nh nhng nghin rng li. Hy cho li hi chm vo rng ch khng phi chm vo khu-ci trn hay di. Khi tp quen ri, hy nh nhng tht li vo nhng ch li chm rng. (S t ti mc vi s thc hnh lin tc). Bn ht vo mt cch su thm cho khng kh vo mnh m qua k chn rng. Khng kh ny cn phi ti mt v lm thm trng kin. Mn luyn tp ny to nn s chng i li vi sc nng v cho ta mt cm gic d chu khi tri nng bc. C l chnh bn cng lm nh th do bn nng t nhin mi khi bn thy thi tit oi nng, ngt ngt. Bn mm mi li v th ra bng mi. Khi ht vo, bn phi lm thnh mt ting hut gi. Hy nhm tnh trong tr khn ly khng kh vo do s tr gip ca cc bp tht pha di bng. Ht khng kh trn y phi trc khi th ra. Lm li mn ny mi ln. Vi s thc hnh, bn cn phi luyn tp mn ny cng mnh m hn v nhanh nhn hn.

VIII.- SITALI

y l mn luyn tp h hp th hai thc hin bng mm. Bn ngi trn gh, hai chn st xung nn nh, hai tay trn hai u gi, gang tay nga ln. (Sau ny bn s ngi mt trong ba th : bnh thng, tin b hay hoa sen do chng ti hng dn). Bn th li ra v cun hai b li thnh nh mt ci ng. Ht vo bng mm, co li vo, ngm mm li, u li chm vo rng v th ra bng mi. Ri li bt u mt chu k mi. S ht khng kh vo cn phi gy ra mt ting rt mnh (y l cch thc tt nht to thanh cc ng h hp v cc xoang). Hy tp li mn ny mi hai ln.

IX.- SURYABHEDA KUMBHAKANgha l s b n ca mt tri v c mt hiu qu rt mnh lit. Bn ly ngn tay ci v ngn tay tr t nt mi nh trong th BHASTRIKA, ri b ngn tay ci ra, ht vo bng l mi phi v, khi phi trn y khng kh, nut nc bt. Ri th ra nhp nhng v thong th do l mi tri. Li bt u ht vo, ln ny do l mi tri, ri nut nc bt v th ra do l mi phi. Mi u, bn hy thc hin mn ny 6 ln l mt chu k ri gia tng dn dn ti hai chu k. Ch nn qun l phi ngng ngay khi thy hi mi mt v khng nn tp qu hai chu k. Mn tp ny tng thm nhit trong ngi. Nu thc hnh lu di, bn s tot hi t u ti chn. ( l iu chng ti khng khuyn khch bn v bn s b buc tp qu hai chu k do chng ti xin bn cn hn ch). Nh c mn tp ny m cc o s du-gi c th ngi mnh trn trn tuyt v vn gi c sc nng trong ngi.

X.- H HP TNG TINMn ny gm c BHASTRIKA v UJJAYI, nhm mc ch lm cho s th ra mnh lit hn v do , kt qu tt p hn. V d nh bn ht vo trong bn giy thi bn phi th ra trong tm giy. Nh vy, nhp iu h hp ca bn s i t 1 ti 2 ngha l bt c bn ht vo bao nhiu thi cn phi dnh cho s th ra mt thi gian lu gp i. Nu bn ht vo m ti 10, hy th ra m ti 20. Cch vn dng t ng nh my s n vi vic thc hnh. Sau cng bn s iu ho s ht vo v th ra m khng cn ngh ti y. Ch nn t chy giai on. Cn phi nhiu ngy thng tin trin trong ngh thut h hp. Thi gian ht vo v th ra l thuc vo dung-lng h hp v s tin b ca mnh. Ch nn c tham vng gy nhng thnh tch ngon mc v v ch, cng nh chng ti khng h mun bn nn hi th ngoi nhng ranh gii m chng ti quyt nh dnh cho bn. Nu mt vi o-s du-gi ng-phng, do s tp luyn c bit, c th nn hi, khng nhng mt vi pht nhng c khi mt vi gi hay c mt vi ngy na, n ni c th cho php ngi ta chn sng h, thi y khng phi l vn ng nn bt chc.

XI.- I H HP TM LINHMi khi luyn tp mn h hp no, ban hy lun lun quan nim rng khi bn ht vo, sc mnh sinh tn v phc hng ca cht PRANA theo vo trong ngi v tng cho bn mt ma xun mi v s ti tr v sinh lc di do. Chng ti nhn mnh vi bn iu . Tri li, khi th ra, hy hnh dung vic tng xut cc cht c v cc bnh tt ca tt c cc b phn trong c th. Vy trong s h hp cn c mt sc thi thun ty tinh thn, li cng trin n hn trong s i h hp tm linh do chng ti sp cp ti. Mun thc hin mn ny, hy nm dui di trong th ni dn, bung li ton din. Bn ht vo, th ra nhiu ln mt cch d dng v c nhp iu ri tng tng trong tr c, vi mt cng lc ti a, mi ln ht vo, hi th s i qua cc khp xng ri ln lt qua nhng cnh tay, ng chn, xng sng, bng, c quan sinh dc, s... Khng nn lm li mn ny hn su ln, v n i hi s tp trung t tng rt ln lao. Ln cui cng, hy ht vo, th ra v hnh dung l cht PRANA thit yu c hp th v trc xut do u bn. Khoa hc v s h hp c kim sot hay c ng-lc-tnh, PRANAYAMA, s tng bn cc quyn lc mi m. Trong khi thc hnh, bn s nhn thy nhng s rung ng trong khp c thn th v s nhn thy mt cm gic k d v s vui ti, hn h. Ngi ta khm ph ra s ht dng kh vo gia tng t nht trong t l 24,5% nu ta thc hnh mn h hp Ujjayi, 18,5% vi mn Bhastrika v 12% vi mn Kapalabhati. Ngoi ra, s thc hnh cc mn h hp ny s c ci thin ln lao khi phn s dng kh trong khng trung vt tri hn 1/5 thng l. Mi mt kiu h hp ny, trong mt khung cnh rt nhiu dng kh nh trn ni, s c mt hiu qu r rt, i vi cc s luyn tp lu t hn phn na, di p sut mt bin. Nhng cuc th nghim v h hp vi s ht vo bng mm (kiu th 7 v th 8), thc hin di mt mt n hay mt lu c dng kh, cho ta mt cm gic ti mt v cm tng thy li s sng sut, ngay t lc ht vo ln th t. Cc phi cng bit r hin tng ny v c dp lp th qun bnh s h hp ca h, khi ang eo mt n, trn thng tng khng kh, do cch gin d s dng s h hp nhp nhng. Mt vi s luyn tp h hp thc hnh trong bung c bm dng kh, gia tng nhu- th-quan v cm nh i r rt, trong nhiu gi, bnh vin th hay cn th do ng s mc phi trong lc bnh thng. Nhiu ngi tin ti mc dng php tr liu bng dng kh do mt nhu cu ngoi thc thy li nhp iu h hp ca h. V tnh, cc ngi ny u l nhng o-s du-gi m khng t bit. Khoa hc ny c lp iu l trc do PATANJALI, sng 100 nm trc Thin Cha v l ngi th nht t ra nhng nguyn tc cn bn chnh yu. ng nhn mnh tm quan trng ca nhng t-th vng chc cn phi thc hin v gi gn vic cn thit ca mt s luyn tp tim-tin c th, khi ngi ta thnh cng hon ton, cm thy tinh thn ri khi th cht. S thnh cng i hi ngi ta phi chin thng v hoi nghi, s li bing t nhin, tnh u oi, thiu s u n trong vic thc hnh mi s luyn tp.

Chng III S CO RT, BP THT TON DIN CC T TH (ASANAS)Cc ng tc ny rt ni ting v hiu qu ca chng trong cc phng php tr liu. Ri thay ! chng thng do cc ngi Ty-phng hng dn, bt k ra sao, nh cc mn luyn tp th dc khc. Cc hun-luyn vin ph trch v vic thc tp khng h m xa ti kha cnh tinh thn ca cc mn thc hnh. H khng h cho mt s ch dn no v thi gian phi luyn tp, khng h thc mc n tui tc ca ng s v mt vi t-th (ASANAS)

c th nguy him t 50 tui tr i. Cc t th do ngun gc k thut ca YOGA khng c chi l nguy him. Mi ng tc khng ph hp vi ngi Ty phng u b loi tr. Cc ng tc m chng ti trnh by vi bn y u rt b ch c v tinh thn ln vt cht. Chng l mt kch-thch-t, va tinh thn va vt cht v khng cn thit lm i lm l nhiu ln nh trng hp nhng ng tc gin git, thnh lnh ca mn th dc tm thng. Mc tiu ca chng nhm ko di, cng lu cng tt, mi s co rt, bp tht m khng cm thy mt nhc. Khi no cm thy khng th thc hnh c cc ng tc ny thi hn hy t tho mn vi s ni dn, bung li. Cc ph n cng nn trnh mi s luyn tp v co rt, bp tht ton din trong thi k hnh kinh, hoc trong 6 thng trc v 6 thng sau khi sanh n. Ngoi tr cc hn ch k trn, vic thc hnh mi s luyn tp ny cng b ch cho c nam v n gii. Cc ph n c bit thng thc chn gi tr ca s luyn tp sa cha li nhng khuyt im ngu nhin ca thn hnh v duy tr sc nng ca h cho khi xung cn. Cc s cng nhc, vng v hay suy nhc v bp tht khng t mt ai c. Chnh ra c th ni l s co rt ton din li cng cn thit khi ngi ta cng thy kh khn thc hin lc ban u. Trong cc mn luyn tp ny, chng ti xin nhn mnh tm quan trng c bit v xng sng v bng. y l cho bn t ti v gi gn c s ti tr, mm mi v sinh lc di do. Khng mt ng tc no cn phi gin git, thnh lnh. Bn cn phi c thi gian. Hy phn tch nhng ng tc ca mnh vi s kin nhn v du dng. Hy t nh l nu ngy nay s th nghim ca mnh cha c sng chi thi ngy mai n s hon m. Thi gian s tng cho bn mi s d chu v thng bng cn thit.

I.- SARVANGASANMn luyn tp ny da trn mt trong nhng t-th mnh m nht m bn c th thm nhun, hng th c. Tn dn xut t ch phn SARVANGA ngha l "Tt c mi phn". Bn nm nga trn mt ci thm dy hay mt ci mn gp i, chn dui di, tay song song vi thn th, gang tay p xung, u st t (Coi hnh s 4).

Hnh 4Rt thong th, bn gi hai chn ln khi mt t. Hy tip tc va gi chn ln va cng nhc u gi cho n khi hai chn, lun lun dui thng, to vi mt t mt gc nhn 30 . y l xong th (hay giai on) th nht. Hy ngng mt lt. ng n hi th ca mnh hay bt k th g khc. Nn tp trung t tng vo s luyn tp ng tc ny. TH HAI.- Bn tip tc gi hai chn ln cho n khi chng hon ton thng ng. Ri ngh mt lt nhng vn nm dui thng. TH BA.- Bn n mnh hai bn tay v hai khuu tay xung sn nh, ng thi nng hai ng chn, na ngi trn, hng, lng, bng v ngc. Ri bn ch dng nguyn hai ng tay v hai khuu tay, nh cc im ta, lun hai bn tay xung di lng gip mnh tip tc ng tc ny do s ung a ca thn th. Lc ny hai ng chn qu chiu thng ng. TH BN.- Bn hy n cm vo trong c v tip tc nng ngi ln cho n khi no thn trn v hai chn t ti mc thng ng r rt, ch c nng bng hai khuu tay, hai cng tay, c v u. T th Sarvangasan kt thc. Ri sau bn s tin ti mc duy tr t th ny trong hai ba pht nhng mi u, bn hy t hi lng v k nh th cng kh lm ri v vic thc hnh ng n mn tp ny. S tr li v tr khi hnh cng cn phi l mt ng tc lin tc, t lc bt u cho n lc cui cng, thc hin rt thong th, khng va chm, lun lun phn tch v trong mt t th nm dui di hon ton. Khng bao gi bn nn sao nhng s kim sot v cch thc chia mi ng tc. Khng h c nhng s gin git tng cn. Hy nng ngi ln rt nh nhng v thong th. Hy ngh n nhng ng tc ca hai chic kim ng h quay trn t 6 ti 7 gi, ngng li mt lt ri tin ln t 7 ti 9 gi v ngng li, ri tin ln na t 9 ti 11 gi v sau lt ngng cui cng ny, tin ti gia tra ri ng li v tr . Bn tr li dn dn th mt phng nm ngang v ch bt u ng tc sm hn cm thy c th hon ton kt thc ng tc mt cch nh nhng. Khi no thy hi chong vng hay mt mi, nn tr li lin mt mch th mt phng nm ngang. C l mt vi ngi thy chng mt khi u di. Cc ngi khc thi chn nn v ngh rng t th ny khng ti no thc hin c. Chng ti ni vi h : xin bn hy kin tm, bn ch. y l chng c t ra bn cn thit, hn hn mi ngi khc, mn luyn tp ny. Bn hy phn tch ra v i khi bn tm cch thu lm kt qu trong tng th hay tng giai on mt. Nu bn cm thy chng mt, hy ni gin, bung li ngay tc khc v s luyn tp n ngy mai. Cng c th ty thc hin tng th mt vi s gim bt hng say. Hy chia tng tin dn dn cc s c gng ca mnh. Nu l mt lc s, rt c th bn s c tham vng thc hin mau l hng lot ng tc ca mn SARVANGASAN. Tuy nhin ch bao gi nn qun rng khng phi thc hnh mn ny nh mn tp th dc bnh thng. Bt k iu kin v th cht ca mnh, b quyt ca s thnh cng l thc hin chm chp, kim sot cc ng tc, thi gian tm ngng v s tp trung t tng. Mt vi tn tin ti mc gi vng v tr ca t th ny trong t nht l 20 pht. Cng nh bn sp sa lm, mi u h luyn tp mn ny tng giai on mt. Sau cng, h t ti mc thng ng v h khng t b buc phi ngng chc lt, trc tin l mt vi giy, ri mt pht, ri ko di thm mt pht na, tt c trong 15 ngy hay trong ba tun l v c nh th lin tip.

Ri h s t ti mc 20 pht. V phn bn, xin bn ch nn lm nhiu qu cng mt lc. Nu tin ti mc duy tr sau cng trong 2 hay 3 pht, tng cng nn ly lm hi lng lm ri. T-th ny c nhiu bi bng ch phn c xa ca ngi nhit lit nh l mt t th hng mnh v hiu nghim nht v n bo m s ko di tt c cc b phn trong thn th ngi ta. Trong khi thn mnh v hai chn c gi theo ng thng ng, nh lut v trng lc lm thng huyt, gii ta hai chn v cc tng ph thuc v bng, do c s ci thin cc bnh ng chn v d dy, bnh li dom, sng tnh-mch, kinh nguyt bt iu, to bn Ngoi ra, c v u, ly thn mnh trong v tr thng ng, s th hng c s gia tng tch huyt lm mnh m cc hch tuyn ni tit v c bit c hiu qu lm gia tng nhng s phn tit ca tuyn gip trng, iu ha s chuyn vn tng xng ca tt c cc c th. Cc bp tht ng chn, i, hng, bng, xng sng, c v cnh tay u chu s ko di ra. Mn luyn tp ny loi tr mi s chp ni, mng v c th, tng tin s mm mi tng qut v ci thin hnh dung v th cht. Do xng sng, n i ti h thng thn kinh, lm m du s cng thng v s gin d, nng ny. (V th, mn ny rt b ch cho nhng nng lc thuc v no). Sau s trnh by , bn hiu ti sao t th ny c t tn SARVANGASAN, c ngha l "Tt c mi phn".

II.- BHUJANGASANBUJANG theo ting phn ngha l rn h mang. ng tc co rt ny gi l t th rn h mang v khi na ngi trn, u v c ngng ln gi ra hnh dng mt con rn h mang (Hnh s 5).

Hnh 5Bn nm di trn thm nh hay chic mn, mt p xung t, hai cnh tay co gp th no cho hai khuu tay khng trung v hai gang tay dp st t ngang vi hai vai. Bn dui hon ton hai ng chn ra v gi cho chng cng nhc, thng tp ng sau, gang chn nga ln. Khng lc no nn co u gi v chng vn phi lun lun cng thng. By gi bn hy ngng u ln v u ang chm t. Ngng ln cng thong th cng tt v nh cm ra trc s ko di c hon ton. Khi no ht u thit xa ra ng sau l kt thc giai on th nht. Hy sang ngay giai on th hai l nng ngc v bng ln khi mt t. Mun th bn n hai bn tay xung, nhng hy th lm ng tc ny mt phn ln vi s c gng ca hai qu thn. Phi cm thy s co rt xung dc theo xng sng, i qua nhng vng thuc v c, lng, tht lng v sau cng xng mng. Nn ch cho phn thn th t rn xung cc ngn chn lun lun phi chm t, nu khng, t th ny s mt nhiu hiu lc. Khi ngng u ln trong v tr mt con rn h mang sa son tn cng, bn hy gi t th y trong mt pht. Ri thong th nh nhng tr li v tr bng phng nm ngang, mt p xung t ri ni dn bung li ton din. Vi s luyn tp dn dn, bn s c th hon ton khng cn n s nng ca hai bn tay v hai cnh tay. T th ny ch thc hin ngay mt ln c y hiu qu tt p. Nhng mi u, c th cn dng nhiu s th nghim lin tip cho bn ng ha vi ng tc v lm trin n s co dn cc bp tht. Mn luyn tp ny lm cho xng sng rt mm mi v do dai. Dn dn, vi s tip tc luyn tp, bn cm thy ng cong ca. xng sng r rt hn, cc bp tht bng s cng rn hn, hai qu thn, gan v l lch s c kch thch hn, khe mnh hn. Cc ngi vit nhiu hoc phi ci xung lm vic, cc ph n do cng vic ni tr cn thit thng phi ci lom khom s tm hiu ra l t th ny cha bnh au lng rt thn hiu v b t, n bit ngon hn, gia tng thn nhit v loi tr bnh to bn. Cng nh cc mn luyn tp k trn, bn hy thc hnh rt thong th v nh nhng. Nu xng sng cng nhc v thiu mm do thi s vn vo khng c ch li chi c. Hy c gng tm kim mt s ko di nh nhng, thong th nhng mnh lit. Cn phi c thi gian tin ti t th ny mt cch tuyt ho. BHUJANGASAN cn phi tip theo s co rt ton din cho bng v xng sng theo mt kiu ko di tng phn. (Mn luyn tp k tip).

III.- PASCHIMATANASANDanh t ny do ting PASCHIMA (ng sau) v TAN (ko di). Tt c bp tht ca thn th u tham gia vo mn ny. Bn nm nga ln, hai ng chn khp li v dui di. Hy t t ngc u, ngc v na ngi trn cho ti khi no trong th ngi. By gi hy th ra thong th v ng thi nh nhng ci xung ng trc cho ti khi no c th nm c cc u ngn chn. Nh ng co u gi. Hy luyn tp dn dn. Trc ht nu khng th i xa hn na thi hy tm bng lng s vo ng chn hay mt c chn nhng sau cng cn phi nm ly cc u ngn chn (Hnh s 6).

Hnh 6Mc tiu chnh l p mt vo u gi nhng chn vn dui thng. S ko di ny cn phi to nn mt cong ln cho pha di xng sng. Bn ci xung v cng vn ngi ra xa cng tt nhng rt nh nhng thong th ch khng t pht. Bn duy tr v tr ny trong 10 giy ri dn dn tr li th ngi. Sau cng, bn ht vo, nm nga ra ng sau ri ni dn, bung li trn vn. Khi bn thc hin c mn ny mt cch hon ho ri thi ch nn tp lin HAI ln mt lc. Bn c th thu lm c kt qu tt p nu cng vn di ngi ra ng trc cng hay, cho ti khi no, khng nhng mt nhng c ngc cng chm vo ng chn. Sau ny li rt c th dang hai chn ra ri trn chm xung t gia 2 chn. S co rt trn vn ny sanh ra mt hiu qu tng phn vi t th BHUJANGASAN. Cc bp tht bng u b co rt v xoa bp mnh m. Xng sng c ko di theo chiu tri ngc. L gan b nn, cc hch thuc v nhip-h-tuyn v cc ng gn vng tht lng, pha di lng u c bi b. V hn mt ln na, cc bp tht mng, phn nhiu t c tp luyn c ko di ra. y l iu tt nht cho hai qu thn v l lch. S ko di ny, trong khi lm cho xng sng co dn nhiu hn, cng lm cho ta ti tr hn na.

IV.- ARDHA - MATSYENDRASANARDHA ngha l mt na v MATSYENDRA l tn mt o s du-gi, ngi u tin dy mn luyn tp ny. Bn hy coi k hnh 7 hiu bit r hn. Bn ngi ln chic mn, hai chn dui di, ngi thng tp.

Hnh 7TH 1.- Bn gp chn tri ch u gi v a mnh gt chn p vo hi-m (khong gia hu mn v c quan sinh dc).

Nu bn cha t ti mc thi hy tm chn tri di i phi nhng ri s c gng chn ng nh v tr ni trn. Ri bn gi ng chn phi ln, gp li ch u gi, ln qua ng chn tri cho ti khi no n trn v bn ngoi u gi tri. Trong v tr ny, u gi bn phi s di nch bn tri, gang chn phi st t, chm pha ngoi u gi phi. TH 2.- Bn dui di tay tri ra c th nm c cc ngn chn phi. Ri qut tay phi ra sau lng, gang tay quay ra bn ngoi v mu tay p vo tht lng, gn hng tri. Nh th, thn mnh phi quay 1/4 vng v m phi. Mn tp kt thc. Bn gi nguyn v tr y trong mt vi giy trc khi ni dn, bung li. Trong khi co rt, hy gi gn cho ngc thng tp l iu rt ch li cho s thc hin hon ton v thn mnh khng nn gp li. Khi luyn tp c kt qu ri, khng nn gi nguyn v tr qu mt pht. Mi u hy duy tr v tr y trong mt hai giy v dn dn trong mi bui tp, hy gia tng thm mt giy na. Bao gi cng th, bn hy luyn tp nh nhng, t tn trong khi vn t ch v cc ng tc ca mnh. Khi luyn tp xong mn Ardha - Matsyendrasan, bn hy bt u tp kiu tri li, gp chn phi v qut tay tri ra sau lng. Mn ny cng th, nu thnh thuc ri, ch nn gi nguyn v tr y qu mt pht. Hnh nh mi u s co rt ny c v hi kh khn i vi bn. Xin ng lo lng v phi hi c kt qu. Hiu lc ca s ko di ny l thuc vo cng lc do ta s dng v mn tp ny b ch cho mi c tui. Mn tp ny nhm mc ch gip xng gi gn s mm do v xoa bp cc bp tht bng. S co rt ny lm bin mt hay phng bnh au ngang tht lng, cc chng phong thp v bp tht, c mt p lc trn ty tng, gan, thn v lm tan ht cht m khi tr nn ph mp. Sau cng tt c h thng thn kinh u c to thanh ht cc cht c v c bi dng thm.

V.- DHANURASANDHANUR ngha l vnh cung. Vy thc s ng ngha l theo v tr vnh cung. Mn ny c thng dng v hiu qu lm ti tr li v b dng ht cc bp tht no t khi vn ng. Khoa th dc hin i mn mn ny ca YOGA. Bn nm p mt xung t, hai cnh tay dui theo thn ngi, di t u ti chn. Hy gp chn li ch u gi v ko ln v pha lng cng xa cng tt. (Hnh s 8)

Hnh 8Bn ly tay phi nm ly mt c chn phi v tay tri nm mt c chn tri. Ko bn chn thit xa, st vo lng. Th l kt thc th th nht ca mn co rt ny. Th th hai s d dng nu bn choi hai u gi xa nhau. ng tc ny gip ta ct hai u gi v hai i ln khi mt t cu to nn th th hai. Bn ko thit mnh trn hai mt c, ng thi ngng u v ngc ln cho n khi no ch duy c bng l chm t thi. Ngng hn u ln v nhn thng ra trc mt. Nu trong nhng bui luyn tp th nht, bn cha c tha mn v vic nhc cao ln c pha trc v pha sau thi ng v th m chn. Hy nhc cao c hai ng chn v na ngi trn ch ng t-pht. Hy choi hai u gi ra th c th nhc cao d dng. Bn gi v tr ny trong nm giy, hay hn na nu c th c, ri hy ni dn, ngh ngi. Sau cng, khi nhc cao ngc v i ln khi mt t ri, bn hy c gng, mi khi tp mi rt bt khong cch xa gia hai u gi nhn mnh cho s ko di thm v thc ra, mn tp ny cn phi thc hin vi hai u gi chm li nhau. Mi u, s d hai u gi phi choi ra l gip cho s tp c d dng. Khi trong v tr vnh cung ri, bn c th nh ai nm ly hai c tay hay hai mt c chn ri ung a nh nh nh con nga nhn nhy. iu ny lm cho u gi v i ri khi mt t. Hn na, ung a nh th s l mt s xoa nn rt tt lnh cho chung quanh vnh ai bng. DHANURASAN c hiu qu in kh ha cc bp tht ca d dy. Xin bn hy ch l tt c nhng s co rt ton din ca YOGA u b tc cho nhau! Cc mn DHANURASAN v BHUJANGASAN to ra s ko di pha sau. SARVANGASAN v PASCHIMATANASAN, s ko di pha trc. ARDHA MATSYENDRASAN, s ko di hai bn cnh. Nh vy xng sng ca bn s c b dng v lm cho chuyn ng v mi pha. N cng mm do bao nhiu, bn li cng cm thy sc khe thm ci thin by nhiu. Hn na cc bp tht bng u lm vic, thm tng cng sc lc v c bn, trong khi theo ri v kim sot mi ng tc y, s qun i trong thi gian mi ni thc mc, lo u, ang dy v, hnh h n. Vy tt c mi s u c th nhm mc ch lm cho cc giy thn kinh ca bn c m du v ngh ngi, y l hiu qu th hai ang tm kim.

VI.- HALASANHALA theo ting phn ngha l ci cy. Thc ra s co rt ny tng cho thn th ta hnh th mt ci cy v nhc li mt phn ca t th SARVANGASAN nhng ng tc i xa hn na. (Coi

hnh s 9)

Hnh 9Bn nm nga, chn dui thng, tay dc theo ngi nh trong t-t SAVASAN. Va gi u gi cng nhc, va nhc cao ng chn ln cho ti khi cch mt t mt gc chng 40 . Gi nguyn v tr ny trong 5 giy. m t t ti nm. (S cm thy s co rt cc bp tht