What is yoga and its original origin: Yoga has been circulating in India for 5,000 years or more, and it is the crystallization of India's long-standing wisdom. The origin of yoga can be traced back to the Indus civilization, at least before 3000 BC. In the past 5000 years, it has been an important part of Indian culture. After many changes of the times, it spread to all walks of life and even completely disappeared at the end of 12. After it was introduced to China and Tibet in the 7th century, China and Tibet became the new cradle of yoga from 12, which practitioners kept secret. Since19th century, it has been introduced to all parts of the world, including India and the United States. Yoga has always been full of energy. The emergence and development of yoga has always been closely related to the lifestyle and understanding of Indians. But in essence, it has never been divorced from any religious belief or ethics, and it has never required any belief system to accept it. Yoga is not a religion; It is also a kind of life etiquette based on a certain code of conduct, and its purpose is to achieve a perfect balance between body and spirit, so as to make individuals completely harmonious with the outside world. It is an ultra-secular exploration, a profound understanding of life and all related phenomena out of sincere expectation. Wisdom of Yoga-There is a school in history, wisdom yoga. Yoga Yoga system is an art and knowledge in harmony with Brahma and the universe. The origin of yoga is recorded in the Vedas, the oldest culture in India. The great Indian ancient Tessa patanjali systematized it into a special spiritual realm —— Dhashana in the Yoga Sutra. After that, many important versions of yoga appeared, but Bo Li Dian's Yoga Sutra still has its unique and outstanding features. There is also an important introduction to Hada Yoga, which means "combination" in Sanskrit. Swami Vivekananda interprets "yoga" as "compressing one's own evolution into a life of material existence, or months or even hours." According to aurobindo, the meaning of "yoga" is a methodology to achieve self-improvement by developing the potential ability of individual existence. In other words, yoga symbolizes a certain process through which people can learn the most suitable lifestyle. After reaching this state, it becomes a permanent process, which needs firmness and vigilance, covering all aspects of life; The union between Atma and originalcause is Onenees. In this compatible lifestyle, it is the most basic part of yoga to identify all the factors that cause diseases and use appropriate techniques to eliminate the effects of diseases. In this way, yoga, which was originally a science of personal spiritual growth, has also become a science of life and self-treatment. Different from the past, today's yoga is no longer limited to asceticism, but adapts itself to modern city life. Yoga science and technology have been adjusted to meet the needs of modern lifestyle and its social logic, and medical experts in various disciplines, including modern medicine, are realizing the role of these technologies in preventing diseases and promoting health. Yoga accepts and serves modern science. Advanced knowledge that is regarded as essential for self-development. Yoga also needs to use these flexibly. Yoga is a science and an art of life, which enables people to practice and exercise in physical, mental, moral and spiritual aspects. No longer restricted by race, age, sex, religion, caste and belief. Yoga emphasizes the development of brotherhood, harmony, fraternity and equality, not only for people of different colors, castes, nationalities, ages and genders, but also for all life. This attitude makes yoga thought very clear and practical, frees people from all mental grievances and all mental, psychological and physical diseases caused by it, steadily increases the breath of life in the pose, makes the specific pose of meditation closely harmonious with the sound, and doubles the quality of life. The word yoga comes from Sanskrit transliteration, which means combination and connection. This is also the purpose and purpose of yoga, that is, to concentrate consciousness to achieve the meaning of meditation. Yoga has a long history in India and is closely related to the Brahman system. In India, people believe that yoga can get rid of the pain of reincarnation, and the inner self will be integrated with the nature of the universe; Through yoga, the seeds of reincarnation will be destroyed and all obstacles will no longer exist. It is difficult to distinguish the relationship between yoga and Hinduism now. In temples, in scriptures, in life and in many fields, the relationship between the two is harmonious with each other. At first, only a few yoga practitioners usually practiced in monasteries, country cottages, Himalayan caves and dense forest centers. Yoga is taught by yogis to disciples who are willing to accept it. Later, yoga gradually spread among ordinary people in India. Today's yoga has been the practice of human science summed up by the Indian people for thousands of years, and it is no longer the only secret limited to a few hermits. Yoga has been widely spread all over the world. There are many schools specializing in yoga in India. Yoga in a broad sense is a philosophy, while yoga in a narrow sense is a combination of spirit and flesh. Generally speaking, yoga refers to the practice method to improve people's physical, psychological and spiritual health. Second, breathing is the most important function of people, but people know very little about breathing and often breathe in an incorrect way. In daily life, due to human factors, our breathing is generally random and irregular. Most people breathe shallowly and irregularly, which violates the natural rhythm of the human respiratory system. In this way, the body can't breathe enough cosmic energy, the nervous system is damaged, and the endocrine system can't function normally, resulting in the body losing its strength and vitality and often feeling tired and depressed. People's physical condition depends largely on the regularity of breathing, and even the way of breathing can highly reflect a person's mood. When people are upset, such as depression, sadness or depression, their breathing will become slow and irregular. When angry, anxious and nervous, breathing becomes rapid, superficial and chaotic. Persistent irregular breathing not only damages the nervous system, but also hinders the inherent function of endocrine, eventually making the body weak. Breathing changes with age. The older you get, the shallower your breath becomes. Deep breathing is very important for health, which can make your mind flexible, energetic and feel young. Ordinary people breathe 65,438+05~65,438+06 times per minute, 5 ~ 6 times per minute during meditation, and those who practice Buddhism properly breathe 65,438+0 ~ 2 times per minute, even breathing slightly like turtles and snakes, without consuming energy. Yoga believes that the amount of breathing in a person's life is limited, and rapid and hasty breathing is bound to die young. On the contrary, people who breathe slowly, like people who taste the air, can live a long life. Since ancient times, there have been sayings of a thousand-year-old crane and a thousand-year-old turtle, which shows that slow breathing is the key to longevity. Adjusting breathing is the basic element of our survival and the necessary foundation of health. Breathing enough oxygen through the lungs to supply the body can promote the blood circulation of the heart and transport the ability to all parts of the body through blood flow. Therefore, if you want to live forever, the secret is to make your breath naturally long. There are usually three ways of breathing: chest breathing, abdominal breathing and uncontrolled mixed breathing. Most people breathe in the chest (that is, shallow breathing), which is a kind of chest exercise. Abdominal breathing is the downward movement of diaphragm when inhaling, which is a breathing exercise and should be our way of life. Third, the diaphragm breathing practice can be any posture, supine, sit still, stand. Stand on your back, feet apart, gently close your eyes, put one hand on your chest and the other hand on your abdomen to feel the activities of diaphragm and abdominal muscles. Then inhale and exhale slowly and slender through the nasal cavity, without making any noise, vibration or stopping. Then increase the breathing process, try to spit out the gas when exhaling, spit it out several times, then let the abdominal muscles deliberately inward, gently contract the lungs and spit out the gas. Then inhale, but don't push too hard, and the abdomen will return to its original state. When inhaling, you will find that the abdominal wall and lower ribs are pushed outward, and the chest is only slightly moved. This kind of breathing is an inhalation action formed by the contraction of diaphragm and downward pressure. Practice 3~5 times a day for 3~5 minutes each time. Diaphragm breathing has three major effects on the body: first, diaphragm breathing is different from shallow breathing. It can fill the whole lung with cosmic energy, supply enough oxygen for the body, and exhale the waste gas, polluted air and carbon dioxide in the body. Second, the diaphragm moves up and down, just like a gentle massage, which promotes the blood circulation of viscera and enhances its function. Thirdly, diaphragmatic breathing is an extremely effective method, because it can get a lot of fresh air with the least effort. Fourth, posture practice At present, there are about 80 kinds of yoga posture exercises that are more popular. Yoga posture is different from most physical exercises. It does not involve rapid or strenuous exercise, nor does it cause heavy breathing. On the contrary, yoga posture is very slow and the steps are very clear. Practitioners are relaxed and alert when doing every yoga movement, and they focus on the feeling that this movement produces in their bodies. Because of people's physical habits and old life rules and movements, many practitioners can hardly bear a lot of energy brought by posture method at first, and their bodies appear strong jitter, but if they insist on mastering those key points, they will gradually enter a new state. Then practicing posture is like sitting in a chair, stable, natural and comfortable; At the same time, the human body breeds and develops a powerful vitality. A yogi can often keep a fixed posture for a long time. In fact, he didn't feel numb and sleepy because of this long-term malaise. Instead, he accumulated and increased the energy in his body and made himself more energetic. Yoga posture practice has been purified after centuries of tempering. Through regular practice, people can gain flexibility, balance, tenacity, vigorous vitality and resistance to diseases, and can also eliminate fatigue, calm their nerves, so that people can get real peace in their sleep. Example of posture exercise: snake-shaped preparation posture: the body is flat on the ground, and one cheek is attached to the ground. Bend your elbows close to your body, lay your palms flat on the ground below your shoulders, and align your fingertips with your shoulders. Heels together, toes flat on the ground and tight, breathing normally. Exercise steps: 1, neck straight, head gently lifted back. Inhale slowly, while holding your head up and chest up, but the navel part is close to the ground. When you lift it to the highest place, your legs are still close to the ground and keep close together. 2. Look up at the sky and hold your breath for 6-8 seconds. 3. The chest and head are attached to the ground in turn, and one cheek is iron. Relax for 6-8 seconds and repeat this exercise. Don't practice more than 5 times a day. Benefits: The snake moves from the inside out to the whole abdomen, which can promote the digestive organs such as the liver to strengthen their activities. This is a method for treating diseases such as indigestion, dysentery, gastritis and stomach trouble. Snakes can soften the spine and relieve spinal diseases and back pain. At the same time, it can effectively move the chest, shoulders, neck, face and head, make the epidermis blood active and enhance the facial beauty. This method has special effects on women and can treat various menstrual diseases. V. Precautions for Practice Yoga practitioners should know the time, place, physical condition, clothing and other precautions for this exercise. First, the time is early morning, and the best time for yoga exercise is before breakfast. You can also practice in the evening or at other times, but practice on an empty stomach or after complete digestion. Usually 3 hours after meals, or half an hour after drinking liquid food and drinks. Practitioners should choose their most convenient time and try to practice at the same time every day. When practicing yoga, keep your body normal and quiet; If you feel unwell or sick at this time, try not to use too strong a method, otherwise you can not practice at all. 2. When practicing yoga, choose a quiet, clean and fresh air place. If possible, leave the room and choose an open-air natural place. Indoor, pay attention to keep the air circulating, and develop the habit of often opening windows for ventilation, which is especially important for pranayama practice. When practicing yoga, you can put green plants beside you. The ground should be covered with a soft and clean blanket, so that you can stand easily and never slip. Puxi can be used when practicing sitting yoga, which can effectively prevent fatigue. Third, quiet yoga practice must be quiet, avoid talking and play easy and simple music. Focus, focus. Fourth, rest yoga rest is a very common rest, all kinds, rest is actually a meditation. Its role should not be underestimated. You can relax your body, feel the energy gained, exercise your physical and mental will, and feel the existence of yourself. There are two kinds of rest; One is a short rest, mainly in the posture method 10~30 seconds, which generally accounts for about 1/5 of the practice; The other is special rest, which sometimes lasts for several hours, such as "corpse" relaxation practiced by yogis and so on. This method can not only relax, but also consciously control the energy and spirit in the body. Fifth, practicing costume yoga should be as simple as possible. Wear shorts, wide pants or traditional China sweatpants. Women can also wear shorts or stretch pants. The upper body should be loose, barefoot or only wearing socks. 6. Take a bath in the morning. Practitioners don't have to take a bath before practicing. Bathing time can be decided according to the convenience of the practitioner. Take a bath with hot water after practice, and after practice 15 minutes. It can increase people's sense of cleanliness and relaxation, which is more effective in some exercises, so many people choose to take a bath before practice. Seven, accurate practice methods If you want to succeed in yoga practice, you must master the correct practice methods. Yoga is a perfect scientific system. If you can't follow the rules, these yoga movements will become tasteless mechanical movements, which run counter to the real meaning. Although not everyone can make all yoga poses perfectly, they can undoubtedly master the essentials of yoga practice without difficulty. Everyone should practice yoga according to their own physical limits and do what they can, and can't force it. Every step of yoga practice should be done carefully, not too hastily, and gradually increase the intensity and difficulty during the practice.