Yoga and the secrets of longevity. Gita Sweeney

Introduction.
In the life of every person there comes a moment when he sadly realizes that youth irrevocably passes, despite the efforts and tricks, and humanity has not yet come up with pills for old age, and the existence of cosmetics and plastic surgery does not allow turning back the clock. It is also impossible not to take into account the cult of youth and beauty that the media constantly imposes on us. And instead of looking inside ourselves, realizing what wealth mature years give us (I mean wisdom, kindness, awareness and compassion), many people panic and live in eternal stress about visible external changes. In fact, youth is only one of the stages of our life, this life does not end there at all, especially since everything in the world is subject to aging processes. This applies to plants, animals, and humans. We need to understand (and most importantly, internally accept) that aging is natural, that such is nature, you can, of course, be upset and indignant, but it is pointless to resist. And it's really sad to see middle-aged women trying to look like teenagers. It is very important not to confuse the eternal female desire to look attractive with a persistent struggle with age-related changes or resistance to them. Yoga, like many ancient spiritual practices, will not restore your youth and will not work a miracle, but it will help you accept yourself as we are, get rid of fear and panic, cope with emotions, giving harmony to the soul and health to the body. Most often, yoga is called the spiritual science of self-development and self-realization, which helps us understand how to unlock our inner potential in a multifaceted life. First created by the sages of ancient India, yoga has been carefully preserved for many hundreds of years by spiritual teachers who have constantly adapted it to the conditions of modern life. It is thanks to the holistic approach that yoga carries in itself that one can achieve harmony and a stable balance between the body and consciousness, and these factors, according to Western and Eastern doctors, are the key to the longevity of the human body. Yoga methods cover a huge range - from asanas to breathing practices, mantra and meditation. All of them are based on the philosophy of consciousness and the natural way of life. But you can't talk about yoga only as a system of physical exercises - yoga is much more diverse. It has an extraordinary healing power for both the body and the mind. Yoga not only helps to eliminate disharmony in the body, such as problems with the joints and spine, but also organic dysfunctions, including disorders of the hormonal and immune systems. In addition, the practice of yoga helps to treat nervous disorders, emotional tension and psychological problems of all types (from stress to psychosis).
Yoga philosophy teaches us that stress and the negative emotions associated with it - fear and anger - are emotional toxins that poison our lives and negatively affect our health. Thanks to the regular practice of yoga asanas, you can get rid of internal tension, gain the opportunity to live in harmony with yourself and the world around you, feel relaxed and bodily happy. Yoga asanas bring the body into balance, giving the necessary tone and plasticity to the muscles (which, again, is a factor in longevity). They strengthen weak muscles, put in order joints, ligaments and tendons, ensuring their proper functioning. Scientific studies prove the effectiveness of yoga in relieving the symptoms of many diseases and in the ability to sometimes eliminate them. Here is just a partial list of diseases that the practice of yoga asanas helps to fight: diseases of the heart, digestive organs and thyroid gland, hypertension, diabetes, arthritis, scoliosis, asthma, insomnia, pain of various etiologies (for example, in the spine), blockage of blood vessels, fatigue and a weakened immune system.
And if you notice, then almost all of the listed diseases are age-related, associated with the aging process in the human body. The practice of asanas will help you, if not turn back time, then at least pause it. And before we go directly to the description of asanas, I want to briefly dwell on some important points. First of all, be sure to consult your doctor if you have any health concerns. Asanas are best performed on a hard surface, for this you can use a mat or a special yoga mat.
Asanas should be practiced in a well-ventilated area. If you practice yoga outdoors, you should avoid direct sunlight, excessive heat, cold or drafts. Choose a quiet, secluded place where nothing will distract you, where there is no traffic, dust and where there is enough space for performing asanas. Our body lives in a certain rhythm, so try to practice asanas every day, at the same time and in the same place. Listen to yourself, and you will understand when it is most convenient for you to practice - in the morning, afternoon or evening. For classes, use comfortable clothes that do not restrict movement (of course, you should not be wearing jewelry). Start exercising no earlier than two hours after the last meal (in extreme cases, you can drink tea or herbal infusion half an hour before class, practice asanas only with an empty bladder and intestines). Be sure to practice asanas evenly on each side of the body: if you perform an asana to the right, then repeat it to the left, and the execution time should be the same. Yoga should increase the amount of your vital energy, not take it away, that is, do not practice asanas if you are unhealthy or feel physically tired. Through yoga, you manage energy, create the prerequisites for a healthy and long life. And, perhaps most importantly, the moment of stretching. In no case do not overload your body (do not try to get ahead of the event) - just get to the point of stretching, which you can perform without much effort or severe pain. This should be a point where you can hold the pose for a long time, after 30 seconds - 1 minute the muscles will relax, the feeling of tension will decrease, and gradually - lesson by lesson - you will be able to perform the asanas in full. In other words, gradually increase the load on the muscles and joints, especially if you are a beginner.

WARM-UP
WARM-UP OPTION I
BREATHING AND THE SOUND OF UJAYI WHEN PERFORMING ASANA
Ujjayi breathing is a slow and steady inhalation and exhalation through both nostrils. When you partially close the glottis (throat muscle), the flow of breath in and out of the lungs is controlled. You will feel the breath in the roof of your mouth as you inhale and exhale. A slight closing of the glottis produces a soft “sa” sound on inhalation and a soft “ha” sound on exhalation.
Technique
1. Start from a seated position in Sukhasana or Siddhasana. Slightly open your mouth, slowly inhale and exhale, making "ah" or "ha" sounds. This is not a sound made by your vocal cords, it is a sound made by the passage of air through your throat.
2. Continue to breathe, gradually closing your lips. Feel the back of your throat close slightly. When you close your throat, you should feel about the same as when you yawn. 3. With your mouth closed, your inhalation creates a soft "sa" sound and your exhalation a soft "ha" sound. Take your time and carefully examine the sensation in the throat as it closes and these two sounds. Practice until you can constantly control your breathing and keep steady, even breathing sounds.

NECK STRETCH
Technique
1. Lie on your back with your legs together. Tighten the muscles of the legs and, pressing the heels firmly to the floor, pull the toes towards the face. Connect the fingers of the hands into the lock and place them on the base of the skull, the elbows are spread apart and pressed to the floor.
2. Inhale as you press your feet firmly into the floor. Exhale and lift your head up, bringing your elbows together. Gently lower your chin to your chest until you feel a stretch in your back muscles. Breathe in. Exhale and return to the starting position. Repeat the exercise 3-4 times.
General Warnings
If you have problems with your back or neck, do the exercise smoothly, and only until you feel tension or discomfort in the neck. Before performing, it is advisable to consult with your doctor.

NEUTRAL SPINE
Since this is the basis for all movements involving flexion and extension of the spine, it is essential to know how to work with the neutral spine in the lumbar region. Keeping your spine in a neutral position protects you from injury in both backward and forward bends. This is especially important for those who experience back discomfort.
About the pose
The neutral position of the spine is achieved without its deflection or rounding. Use this spine position in all asana practices: this ensures that the stabilizing muscles in the lower back and pelvis are firmly held, keeping you stable in every pose.
Technique
1. Lie on your back, bend your knees, placing your feet close to your buttocks, hips apart. The front of the feet are slightly turned inward. The feet are firmly pressed to the floor. Knees should be exactly above feet.
2. Pull up the back of your neck and bring your shoulders under you, shoulder blades evenly placed on the floor. The arms are extended along the body.
3. Inhale, completely relax your back muscles. Exhale while pressing