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Tytuł oryginału: The Heart of Yoga: Developing a PersonalPractice

Tłumaczenie: Krzysztof Krzyżanowski
Projekt okładki: workshop44.eu

ISBN: 978-83-246-5166-5

Copyright © 1995 T. K. V. Desikachar

All rights reserved. No part of this book may be reproduced or utilized in any form or by any means,
electronic or mechanical, including photocopying, recording, or by any information storage and retrieval
system, without permission in writing from the publisher.

Polish edition copyright © 2013 by Helion S.A.
All rights reserved.

Wszelkie prawa zastrzeżone. Nieautoryzowane rozpowszechnianie całości lub fragmentu niniejszej
publikacji w jakiejkolwiek postaci jest zabronione. Wykonywanie kopii metodą kserograOiczną,
fotograOiczną, a także kopiowanie książki na nośniku Oilmowym, magnetycznym lub innym powoduje
naruszenie praw autorskich niniejszej publikacji.

Wszystkie znaki występujące w tekście są zastrzeżonymi znakami Oirmowymi bądź towarowymi
ich właścicieli.

Autor oraz Wydawnictwo HELION dołożyli wszelkich starań, by zawarte
w tej książce informacje były kompletne i rzetelne. Nie biorą jednak żadnej
odpowiedzialności ani za ich wykorzystanie, ani za związane z tym ewentualne
naruszenie praw patentowych lub autorskich. Autor oraz Wydawnictwo HELION
nie ponoszą również żadnej odpowiedzialności za ewentualne szkody wynikłe
z wykorzystania informacji zawartych w książce.

Materiały graOiczne na okładce zostały wykorzystane za zgodą Shutterstock.

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Możesz tam wpisać swoje uwagi, spostrzeżenia, recenzję.

Wydawnictwo HELION
ul. Kościuszki 1c, 44-100 GLIWICE
tel. [phone]
e-mail: [e-mail]
WWW: http://septem.pl (księgarnia internetowa, katalog książek)

Printed in Poland.

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PRAKTYKA#JOGI

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Rysunek 6. Asany, od których mo1na zaczyna2 2wiczenia: pozycja góry (1), sk6on do przodu (2),

apanasana (3), wariant pozycji pioruna (4)

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OSTRO%NE(BUDOWANIE(PRAKTYKI(JOGI

59

Rysunek 7. Asany, które s< zbyt wymagaj<ce, by wykonywa2 je na pocz<tku sesji: stanie na g6owie (1),

pozycja trójk<ta (2), pozycja 6uku (3) oraz p6ug (4)

Asany&7+VG.&/AT+GA/.e&G.&6/.&->+-+WAD&K/0B5:G0:&9:.d05+/.G:&/&->+-aW&dynamiczny

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-aW&parswa uttanasan(&n/.90.G2&-T(+GX&/&>95a6&G.&-2+CbB+o`&/AT+GXC:7A&/6:BF`&>95:BF+65bB

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Rysunek 8. Wykonywanie w sposób dynamiczny sk6onu w przód na siedz<co

Rysunek 9. Dynamiczne wykonywanie parswa uttanasany

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OSTRO%NE(BUDOWANIE(PRAKTYKI(JOGI

61

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/-2./.G0.&/&B0:d:&G+/ABF&+W-5.9a/&G.>0=B0.D

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-.6A&9a/G+/.V:G0.&:Z:T2a/&>95A&>+7+BA&T+G29>+5ABC0D

N.T&CXV&/B5:cG0:C&/->+70G.(:7`&2.T0:&650.(.G0.&W=6b&T+G0:B5G:`&.WA&>95:B0/650.(.e&:Z:T2+7

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>0=B0.&/&+T+d0B.BF&T95AV.`&+-+WA&7.CbB:&-(.W:&>d:BA&W=6b&5.>:/G:&BFB0.(A&X5X>:(G0e&2=&asan(
T+G29>+5ABCb&+6650.(XCbBb&G.&/->+7G0.GA&9:C+G&B0.(.D& TX2:B5GA7&9+5/0b5.G0:7&W=650:&/&2.k
T0:C&-A2X.BC0&apanasana&n?oD

Rysunek 10. Kontrpozycje, które mog< towarzyszy2 staniu na g6owie: apanasana (1)

oraz pozycja )wiecy (2)

N.T+&X5X>:(G0:G0:&-2.G0.&G.&,(+/0:&G.d:VA&2.TV:&/AT+GA/.e&>+5ABC=&c/0:BA`&B5Ad0&sarwangaA

san(&nSo`&57G0:C-5.CbBb&+WB0bV:G0:`&C.T0:7X&>+66./.G.&C:-2&-5AC.D&!+G0:/.V&2+&e/0B5:G0:&-.7+
/&-+W0:&C:-2&W.965+&/A7.,.CbBb&-2.2AB5Gb&asan<`&+G+&9a/G0:V&/A7.,.&-2+-+/.G0.&T+G29>+5Ak
BC0`&T2a9b&C:-2&T+W9.&nbhud*angasanaoD&":,+&9+65.CX&-:T/:GBC:&-T(.6.CbB:&-0=&5&G.-2=>XCbBABF
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Rysunek 11. Kontrpozycje pasuj<ce do sk6onu w przód: pozycja krzes6a (1), 2akrawakasana (2)

oraz pozycja nieboszczyka (3)

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<AT+GXC&T+G29>+5ABC=&W:5>+c9:6G0+&>+&5/0b5.G:C&5&G0b&,(a/G:C&asanieD

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T+GT9:2GABF&B:da/D

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nasan(&nSo&0&>+/2.95.CbB&T0dT.T9+2G0:&2+&e/0B5:G0:D&".T0&-T(+G&2+&>0:9/-5A&:d:7:G2&>95A,+2+k
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T9+T0:7&C:-2&T9a2T0&+6>+B5AG:T&/&>+5ABC0&G0:W+-5B5AT.&nRoD

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63

Rysunek 12. Pi(2 podstawowych asan (1) oraz odpowiadaj<ce im kontrpozycje (2)

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9a/G+&>95:5&B0.(+`&C.T&0&>95:5&+66:BFD

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PRAKTYKA#JOGI

Rysunek 13. Zestaw 2wiczeE rozgrzewaj<cych oraz kontrpozycji towarzysz<cych wykonywaniu sk6onu

w przód na siedz<co

Dwipada pitham&n\o&7+V:&-2.G+/0e&T+G29>+5ABC=&6d.&-T(+GX&/&>95a6`&>+5/.d.CbB&+2/+95Ae

W0+69.&0&59a/G+/.VAe&,(=W+T0:&5,0=B0:&T9=,+-(X>.D&%.(A&+>0-.GA&/AV:C&B0b,&e/0B5:1&T+1B5A7A
6(X,07&+6>+B5AGT0:7&/&>+5ABC0&G0:W+-5B5AT.&n8oD

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65

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7+,b&>9+/.650e&6+&-TX9B5a/`&WadX&0&0GGABF&>9+Wd:7a/D& 5:9:,&asan&5.>9:5:G2+/.GA&G.&0dXk
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c/0:9-5B5.`&B5Ad0&)alabhasanyD

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Rysunek 14a / 14b. Sekwencja 2wiczeE wprowadzaj<cych do pozycji )wierszcza

oraz stosowne kontrpozycje

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OSTRO%NE(BUDOWANIE(PRAKTYKI(JOGI

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d:CGA7&/6:BF:7`&/57+BG07A&-TX2T0&2:C&asanyD

Rysunek 15. Brimhana (wstrzymanie powietrza po wdechu) wykonywana w pozycji wojownika (1),

langhana (zatrzymanie oddychania po wydechu) zastosowana w po6<czeniu ze sk6onem

w przód na siedz<co (2)

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V:&G0:&C:-2:c7A&C:-5B5:&,+2+/0&6+&2.T0:,+&650.(.G0.&0&>+/0GG0c7A&6+BF+650e&6+&G0:,+&-2+>G0+/+D

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5.G:&Q&C:cd0&2:G&69X,0&:d:7:G2&T0:>-T+&ZXGTBC+GXC:`&.X2+7.2AB5G0:&9+cG0:&d0B5W.&X6:95:1&-:9k
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71

Rysunek 16. Kolejno)2 wykonywania asan pasuj<ca do ogólnych zastosowaE: pozycje stoj<ce pozwalaj<ce

si( rozgrza2 (1), 2wiczenia wykonywane w trakcie le1enia na plecach (2), pozycje odwrócone (3),

2wiczenia obejmuj<ce le1enie na brzuchu (4), asany siedz<ce lub kl(cz<ce (5), odpoczynek polegaj<cy

na le1eniu na plecach (6) oraz 2wiczenia oddechowe, zazwyczaj wykonywane w pozycji siedz<cej (7).

Ten schemat nie obejmuje przygotowania koniecznego przy wykonywaniu forsownych asan,

nie s< tu tak1e wyszczególnione 1adne kontrpozycje czy odpoczynki

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