เว็บไซต์เกี่ยวกับโยคะ
1. www.aum.org/whatisyogab.htm ท่างู
2. www.breathaware.com/pappas/trainings.htm ท่างู
3. www.carolsakai.com/cobra.htm ท่างู
4. www.expandinglight.org/yoga/advancedyoga.htm
5. www.greatdayamerica.com/style/fitness/yoga.shtml
6. www.guiadobuscador.com.br/yoga/
7. www.hatha-yoga.com.ar/asanas/ มีรูปภาพประกอบ
8. www.healtouch.com/yoga/ ***
9. www.hightechyoga.org
10. www.holisticonline.com/Yoga/hol_yoga_pos_cobra.htm
11. www.indianwomenonline.com/womenhome/HealingTouch/Fitness/yoga/yoga.asp
12. www.indianwomenonline.com/womenhome/helplines/yoga/yogaguru.asp
13. www.io.com/healingyoga/schedule.shtml
14. www.knockdoctor.com/yoga/asana/sarpasana.htm
15. www.personalyogaonline.com/private.html
16. www.sakuratakekan.org/yoga.htm
17. www.sivananda.org/la มีภาพประกอบ
18. www.soyouwanna.com/site/syws/basicyoga/basicyogaFULL.html
19. www.talion.com/presskits/hatha-yoga.html
20. www.thai.com/sports/yoga.php ภาษไทย
21. www.thailabonline.com/excercise-yoka.htm ภาษาไทย
22. www.thaiyoga.com/healing/asana.html
23. www.webindia123.com/yoga/bhujan.htm (THE COBRA POSTURE)
24. www.webindia123.com/yoga/salabha.htm (THE LOCUST POSTURE)
25. www.yoga-orlando.com/
26. www.yogaatwork.co.uk
27. www.yogajournal.com
28. www.yogakai.com/estilosdeyoga.htm
29. www.yogateacher.com/text/yoga.html
30. www.wailana.com/yoga.htm อุปกรณ์ใช้กับโยคะ
31. www.yogagarage.com/
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Yoga
This page is sponsored by the Health and Harmony Center, a place for yoga and massage.
Developed in India, yoga is a spiritual practice that has been evolving for the last 5,000 years. Yoga means "union" in Sanskrit, the classical language of India. According to the yogis, true happiness, liberation and enlightenment comes from union with the divine consciousness known as Brahman, or with Atman, the transcendent Self. The various yoga practices are a methodology for reaching that goal.
In hatha yoga, for example, postures and breathing exercises help purify the mind, body and spirit so the yogi can attain union. Pranayama breathing exercises help clear the nadis, or channels, that carry prana the universal life force, allowing prana to flow freely. When the channels are clear and the last block at the base of the spine has been opened, Kundalini rises through the spine, through the central channel called the sushumna-nadi, and joins the crown chakra. According to the tradition, the release of Kundalini leads to enlightenment and union.
Why is yoga gaining popularity in the Western world? The short answer is that yoga makes you feel better. Practicing the postures, breathing exercises and meditation makes you healthier in body, mind and spirit. For many people, that's enough of an answer. But there's more if you're interested.
For starters, yoga is good for what ails you. Specifically, research shows that yoga helps manage or control anxiety, arthritis, asthma, back pain, blood pressure, carpal tunnel syndrome, chronic fatigue, depression, diabetes, epilepsy, headaches, heart disease, multiple sclerosis, stress, and other conditions and diseases. It also:
· Improves muscle tone, flexibility, strength and stamina
· Reduces stress and tension
· Improves concentration and creativity
· Improves circulation
· Stimulates the immune system
· Creates a sense of calm and well-being.
The benefits mentioned above are secondary to yoga's original purpose, which was to achieve liberation and enlightenment. For most Westerners however, the physical and mental benefits are enough.
Yoga Postures
Be kind to yourself when you practice yoga. Go slowly, especially in the beginning, and listen to your body. It knows what it can do. If it says "stop," stop. Don't push it. Yoga is not a competitive sport. If you push too hard, you probably won't enjoy it, and you may hurt yourself. Whenever possible, work with a teacher, and use books, videos and Web sites to supplement your classroom instruction. Most of all, stick with it. If you practice, you will improve. And you will feel better.
Below are some of the fundamental yoga postures, shown by Kandy Love of the Health and Harmony Center. The sequence can be performed in order.
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Mountain - Tadasana
Improves posture, balance and self-awareness
A deceptive pose in that it appears so simple that some students may ask - "why bother?" Just as there's more to breathing than meets the eye, there is more to standing, too.
Stand with feet together, hands at your sides, eyes looking forward. Raise your toes, fan them open, then place them back down on the floor. Feel your heel, outside of your foot, toes and ball of your foot all in contact with the floor. Tilt your pubic bone slightly forward. Raise your chest up and out, but within reason - this isn't the army and you're not standing at attention. Raise your head up and lengthen the neck by lifting the base of your skull toward the ceiling. Stretch the pinky on each hand downward, then balance that movement by stretching your index fingers. Push into the floor with your feet and raise your legs, first the calves and then the thighs.
Breathe. Hold the posture, but not tensing up. Breathe. As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet. Hold for 5 to 10 breaths, relax and repeat. On your next inhale, raise your arms over head (Urdhava Hastasana) and hold for several breaths. Lower your arms on an exhale.
As a warm up, try synchronizing the raising and lowering of your arms with your breath - raise, inhale; lower, exhale. Repeat 5 times.
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Head to Knee -- Janu Shirshasana
Stretches and opens back and hamstrings, improves flexibility
Sit on the floor with legs extended in front of you. Bend one leg, bringing the heel of the foot as close to the groin as possible. You may want to place a pillow under the bent knee for comfort, and/or a pillow under your pelvis. Make sure your sitz bones are firmly grounded on the floor and that your spine is straight. Turn your body slightly so you face out over the extended leg. On an exhalation, begin to move forward slowly. Try to keep the spine as long as possible. Bend at the hips, and focus on lifting the tailbone and rolling forward on your sitz bones. Inhale and lengthen and straighten the spine. Exhale and roll forward, however slightly. To get a bit more forward movement, engage your quadriceps (thigh muscles) as you move forward. This releases the hamstrings, giving you a bit more flexibility. When you've moved as far forward as you can, lower the arms and grasp your foot, or leg. Hold the position for a moment and breathe. Then on the next exhale gently pull yourself forward. Go slowly and remember to keep the spine long. When done, straighten up and do the other side.
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The Corpse -- Savasana
Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind
Possibly the most important posture, the Corpse, also known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose. Usually performed at the end of a session, the goal is conscious relaxation. Many people find the "conscious" part the most difficult because it is very easy to drift off to sleep while doing Savasana. Begin by lying on your back, feet slightly apart, arms at your sides with palms facing up. Close your eyes and take several slow, deep breaths. Allow your body to sink into the ground. Try focusing on a specific part of the body and willing it to relax. For example, start with your feet, imagine the muscles and skin relaxing, letting go and slowly melting into the floor. From your feet, move on to your calves, thighs and so on up to your face and head. Then simply breathe and relax. Stay in the pose for at least 5-10 minutes.
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