6 unusual ideas to motivate yourself to play sports


If a new acquaintance evokes pleasant emotions, you will most likely be happy to see him again. The same rule is true for sports1. Those who before the training remembered the successful past training, attended the gym more often and with pleasure. If a happy picture does not arise in your head, try to create it yourself. Headphones with your favorite music in your ears, sneakers on your feet - and forward, create a memory!

2. Do not seek to "do exercises." Look for pleasure!

We often look at sport as a way to shape ourselves. And it is right. But it can also be a source of joy. Those who talk about sports as a game, more often use the words "pleasure", "challenge", "excitement." Those for whom sports are primarily exercises, focus on appearance, weight and the fight against stress. Studies show that internal motivation works better when we need to learn and fix a new habit. Find the inner drive that will fill with energy. Do you like to fight alone? Sign up for the fight. Do you prefer noisy companies? Often play with friends in Frisbee.Or just adjust yourself to the fact that from the next Sunday you are preparing for a cyclosross.

3. Do not train next to the smartest person in the room

Advertising of fitness clubs entices us with photos of models and athletes with ideal muscles. But meeting with such a person in the hall will not add motivation. On the contrary, you will rather do less and go home with an unpleasant feeling.

In 2007, psychologists conducted a study on the way in which the type of desired body affects our motivation. The first participant was engaged on the treadmill next to the sportswoman, who wore a tight top and short shorts. The second was in the company of the same woman, but in a shapeless sports suit. In the first case, the participant spent less time in the gym, and her self-esteem worsened. The second, on the contrary, trained longer and in the end did not feel displeased with themselves.

4. Do not think about the shortcomings of your body

If your internal coach behaves the way it does on this video - perhaps you should give him a resignation. According to a recent study, the frequency of sports is associated with three things3:

  • satisfaction with your body
  • attention to its needs
  • joy of knowing what it is capable of

But none of these points will not give the desired effect, if you think about your body with dislike. Do not imagine yourself a sculptor who carves a formless stone from a masterpiece. Rather, think of a gardener who is watching his garden. The trees in it are good on their own, but a couple of swings of scissors will only add to them charms.

take the tests

Which sport suits you best?

5. Adjust the training mode to suit yourself.

You found a program on the Net that promises a dream body for x months. But the first half hour of exercises squeezed you out like a lemon. The thought of repeating this nightmare horrifies you. "Probably, it's not for me," you decide. And you are mistaken. Those who adhere to the rigid program, not taking into account their condition, achieve less effect than those who choose exercises in accordance with their capabilities. Do not be slaves to the program and do not set records. Listen to your body and from time to time review the order and intensity of the exercises, the number of approaches and other parameters.

6. Stop concentrating on your laziness

Our psyche strives to ensure that reality is consistent with our self-image. If we build our inner image from negative traits - "I'm a worthless bummer, I have absolutely no willpower" - our brains will interpret the events in such a way as to confirm this image. Have you overslept your workout? Of course, what else can you expect from such a respect? Instead, try to think of yourself as a healthy person. Have you overslept? It's not so bad - sleep is also necessary. Moreover, you are a busy person, you need to restore strength. An important point: this does not mean that you need to justify your weaknesses. Just do not let them determine who you are. If we stumble, this is no reason not to go forward at all, right?

For more information, see QuickAndDirtyTips.com

1 Psychology of Sport and Exercise, 2014, vol. 15.
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Psychological trauma: how it is transmitted from generation to generation


The French geneticist Isabel Mansui has long been conducting experiments on mice to understand how the human brain works. She became famous even ten years ago when she discovered a protein molecule, which is responsible for our forgetfulness. And now one more experience of the scientist was successful. Under her leadership, a group of Swiss geneticists conducted an experiment * during which mice were constantly subjected to various tests, and then their susceptibility was examined for susceptibility to stress. And the results were amazing: the descendants of injured mice had a greater level of anxiety and depressiveness than one would expect. Scientists have been able to detect certain molecules - microRNAs - in spermatozoa of stressed parents, which probably affect the susceptibility to stress in their offspring (microRNAs are small molecules that regulate the work of many genes, increasing or decreasing their activity).

"In genetics, there is a central dogma of neo-Darwinism, according to which the acquired signs are not inherited," commented Valery Ilinsky, scientific director of Genotek, an employee of the Institute of General Genetics of the Russian Academy of Sciences.- That is, parents who have experienced stress should not transfer exposure to their descendants. However, the mechanism of the influence of these molecules from the spermatozoa on the subsequent development of the mouse is not yet understood, because the microRNA molecules remain in the cells for a relatively short time, no more than a few days. "

read also "I was in Auschwitz" Psychology is stronger than biology

What is the significance of the results of this study for us? "The main thing that should not be forgotten: the experiments carried out on animals can not be used directly to analyze the human psyche," warns Oksimets, a candidate of the Moscow Psychoanalytic Society. - The cardinal difference is that a child is born not so ready for life as a mouse. Its development is much more influential than that of animals, have upbringing and the environment. "

But how then to explain the statistical data on the high number of suicides among people whose parents experienced severe shocks (for example, after the war in Vietnam)? Psychoanalysts are sure that much more important is how traumatized a person is able to raise a psychologically safe child.Alexandra Oksimets believes that "trauma affects the parental function and, as a rule, leads to the fact that a person can not provide his children with proper care. It destroys that mental apparatus that allows us to process and experience our anxieties. Instead, defensive mechanisms begin to work in the form of negation, for example, when a person denies all the bad things that happen to him and his child. Children are born very helpless, and the first year of their life is accompanied by a strong alarm. And an injured parent who is unable to cope with his own experiences can not help his child experience this anxiety in a way that is favorable to him - to understand that the world is not terrible and not dangerous. On the contrary, he unconsciously gives him his fears and pain. "

Read also Our past is a shelter or a trap? alt Does not kill, but does more

Whether or not the results of Isabel Mansui's study on the genetic transmission of trauma from generation to generation are confirmed, it is obvious that the roots of this problem lie in our psyche. And this is the very positive key that will help us avoid this "disastrous heredity."

"And from the father and mother, we are genetically transferred a huge number of things - what we call a" constitution "or, in psychoanalysis, IT: the temperament, drives and strength of these drives," says Oksimets. "And further, in the process of maturation and maturation, we develop a mental apparatus that allows transforming all this into bearable experiences, feelings, thoughts, symbolic images, fantasies, dreams." And the first person who helps us on this difficult path is my mother, who cares, with her caress, with attention, for his little child all his fears and worries. It is she who forms the basic trust in the child for peace - the feeling that the environment is not hostile, that there is always someone who will support and help.

How did victory in the war change our consciousness?

Mankind has long invented various methods of working out and living personal traumas. There is even an opinion that philosophy emerged as one of such ways. "To date, the most effective way to deal with trauma is with psychotherapy," says Oksimets. - It helps to develop ways of reflection, self-realization, sublimation.Parents who are able, turning to one or another practice, to work out their own trauma, are more likely to protect their children from its negative consequences. "

Curiously, in the experiment of Swiss geneticists, mice transmitted to their children not exactly trauma, but the response of the body to it. Moreover, the study showed that subsequently they were more enduring to the environment than other mice - and their offspring too. "I would interpret this, on the contrary, as a positive reaction to trauma - a kind of hereditary immunity," observes the psychoanalyst. "

Read also It's hard to part with the Soviet past From traumatized society to traumatized personality

In the twentieth century, the world experienced many tragedies, including two world wars, fascist and totalitarian regimes, man-made and environmental disasters that forever changed the lives of millions of people. Psychological trauma, received by participants and witnesses of these events, we are experiencing so far. According to experts, only the development of injuries at the public level can stop this destructive "heredity."We quote from the work of Werner Boleber "Recollection and historicization: the transformation of individual and collective trauma and its intergenerational transmission" **:

"Collective catastrophes such as the Holocaust, World War II, as well as repression and ethnic violence help to realize that political and social disasters, so-called man-made disasters ... shake society so much that even generations later we are forced to deal with their traumatic consequences.

Traumatic experience, guilt, shame ... formed a complex interlacing, the impact of which was not limited to the first generation alone, but also passed on to the next generation. So, the descendants became a "container" for unprocessed suffering and traumatizations, unrecognized guilt and responsibility of their parents ...

Therefore, an individual does not manage to include traumatic experience in a higher level narrative, this requires a public discourse about the historical truth of the traumatic event, its denial and protective mechanisms. Only the recognition of the injury and guilt caused restores the interhuman order and thereby the possibility of an appropriate understanding of the injury. "

* nature.com/news/sperm-rna-carries-marks-of-trauma-1.15049

** Werner Boleber is co-chairman of the Research Projects Committee of the International Psychoanalytic Association, editor-in-chief of Psyche, a member of the International Psychoanalytic Association, a training analyst for the German Psychoanalytic Society

read also

Mikhail Reshetnikov "Mental trauma"

Do we want to fight today?

Text: Julia Varshavskaya
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Yoga: Ten Tips for the Beginner


So, you chose a yoga studio and signed up for the first lesson. Warn that you have never engaged in yoga, and ask to arrange a personal meeting with the coach. At first glance, yoga is not like a traumatic sport, and yet it can lead to painful sprains and dislocations. Especially until you know what and how to do. Before the beginning of the lesson, the coach will ask you about past injuries and illnesses - tell us everything as it is! He needs this information to better understand what your body is capable of.

If there are no personal classes in the yoga studio, ask them to write you into a group with the minimum number of participants. Then the coach will have more opportunities and time for you.

2. Turn off the phone

For an hour of training there is unlikely to happen something critical, but a sharp call or even a monotonous vibration will irritate other participants. Or even cause a trauma if someone is disturbed by a faint sound.

3. Do not try to memorize the names of postures

In any case, the first time. Asana, masana, svasana, a chair, a dog, a proud crane? It is not worth while hammering this head, focus on the simplest and most understandable poses - "dogs", "greetings to the sun", "child."And after a couple of months you yourself will not notice how you will know exactly the original name of each of the asanas.

4. Forget about competition

Yoga is not about competition. Here no one is interested, faster you are, higher or stronger. How much you stand or how well bend. Yoga is primarily for yourself and for the soul. Do not do what brings you discomfort and pain, even if other participants on the adjacent mats bend and unbend as acrobats. Listen to your body, do not drive yourself, start small. Do not forget about rest and try to be completely calm and relaxed in class.

take the tests

Which sport suits you best?

5. Do not wear baggy clothes

It will interfere and distract you from the asanas and directions of the coach. Choose soft and elastic leggings (on the label they can be written "yoga pants"), in the dressing room do not forget to move to see if the clothes of the movements are binding. The top top should also be tight - otherwise during some asanas you will show off all your underwear. By the way, it should be athletic.

6. Do not forget the towel

In half an hour you can notice that you started to slide on the rug - your hands and feet were soaked with effort. Place a towel on the yoga mat: you will stop skidding and can safely finish the workout without fear of injury.

7. Watch what you eat

Very sensitive issue. It is impossible to concentrate on yoga, if in the belly ceaselessly growls. Therefore, before training, avoid foods that cause flatulence. All legumes, cabbage, radish, radish, turnips, onions, artichokes, mushrooms, all kinds of porridge except rice, whole grains, bread, grapes, pears, apples, peaches, dairy products, ice cream and soda should be excluded from your diet in day of yoga.

8. Bring paper napkins with you.

Inverted poses, head down ... If the nose flows, it is important that there was a tissue at hand. Especially in the allergy season.

read also What does yoga teach us? 9. Do not judge one coach by yoga

No luck with the coach? Do not put a cross on all yoga - ask friends in social networks about their favorite teachers, look for reviews on the Internet. My best yoga coach was putting orange oil on my wrists and singing mantras, and the worst was telling me about aliens ... I stopped walking to him almost immediately.

10. Grab the sweater

Or any sweatshirt with a long sleeve. At the end of the lesson, you will do sabasana - the "body posture", lie on your back and cool down after training. If you are warmed up in the class, then you can become chilly. Escape with a sweater or a rug and relax.

For more information, see The Huffington Post.

Read also 4 ways to test your flexibility <br/>4 Ways to Test Your Flexibility

Insufficiently stretched muscles can lead to serious injuries and injuries. Four exercises that will help to test yourself and correct mistakes.

Yoga: happiness for four daysYoga: happiness for four days

Is it possible to get rid of the accumulated stress with the help of yoga and find harmony and balance? I have long been concerned about this issue, and I decided to check it out for myself.

Text: Prepared by Anna Muradova
Подробнее

Yoga: Ten Tips for the Beginner


So, you chose a yoga studio and signed up for the first lesson. Warn that you have never engaged in yoga, and ask to arrange a personal meeting with the coach. At first glance, yoga is not like a traumatic sport, and yet it can lead to painful sprains and dislocations. Especially until you know what and how to do. Before the beginning of the lesson, the coach will ask you about past injuries and illnesses - tell us everything as it is! He needs this information to better understand what your body is capable of.

If there are no personal classes in the yoga studio, ask them to write you into a group with the minimum number of participants. Then the coach will have more opportunities and time for you.

2. Turn off the phone

For an hour of training there is unlikely to happen something critical, but a sharp call or even a monotonous vibration will irritate other participants. Or even cause a trauma if someone is disturbed by a faint sound.

3. Do not try to memorize the names of postures

In any case, the first time. Asana, masana, svasana, a chair, a dog, a proud crane? It is not worth while hammering this head, focus on the simplest and most understandable poses - "dogs", "greetings to the sun", "child."And after a couple of months you yourself will not notice how you will know exactly the original name of each of the asanas.

4. Forget about competition

Yoga is not about competition. Here no one is interested, faster you are, higher or stronger. How much you stand or how well bend. Yoga is primarily for yourself and for the soul. Do not do what brings you discomfort and pain, even if other participants on the adjacent mats bend and unbend as acrobats. Listen to your body, do not drive yourself, start small. Do not forget about rest and try to be completely calm and relaxed in class.

take the tests

Which sport suits you best?

5. Do not wear baggy clothes

It will interfere and distract you from the asanas and directions of the coach. Choose soft and elastic leggings (on the label they can be written "yoga pants"), in the dressing room do not forget to move to see if the clothes of the movements are binding. The top top should also be tight - otherwise during some asanas you will show off all your underwear. By the way, it should be athletic.

6. Do not forget the towel

In half an hour you can notice that you started to slide on the rug - your hands and feet were soaked with effort. Place a towel on the yoga mat: you will stop skidding and can safely finish the workout without fear of injury.

7. Watch what you eat

Very sensitive issue. It is impossible to concentrate on yoga, if in the belly ceaselessly growls. Therefore, before training, avoid foods that cause flatulence. All legumes, cabbage, radish, radish, turnips, onions, artichokes, mushrooms, all kinds of porridge except rice, whole grains, bread, grapes, pears, apples, peaches, dairy products, ice cream and soda should be excluded from your diet in day of yoga.

8. Bring paper napkins with you.

Inverted poses, head down ... If the nose flows, it is important that there was a tissue at hand. Especially in the allergy season.

read also What does yoga teach us? 9. Do not judge one coach by yoga

No luck with the coach? Do not put a cross on all yoga - ask friends in social networks about their favorite teachers, look for reviews on the Internet. My best yoga coach was putting orange oil on my wrists and singing mantras, and the worst was telling me about aliens ... I stopped walking to him almost immediately.

10. Grab the sweater

Or any sweatshirt with a long sleeve. At the end of the lesson, you will do sabasana - the "body posture", lie on your back and cool down after training. If you are warmed up in the class, then you can become chilly. Escape with a sweater or a rug and relax.

For more information, see The Huffington Post.

Read also 4 ways to test your flexibility <br/>4 Ways to Test Your Flexibility

Insufficiently stretched muscles can lead to serious injuries and injuries. Four exercises that will help to test yourself and correct mistakes.

Yoga: happiness for four daysYoga: happiness for four days

Is it possible to get rid of the accumulated stress with the help of yoga and find harmony and balance? I have long been concerned about this issue, and I decided to check it out for myself.

Text: Prepared by Anna Muradova
Подробнее

Yoga: Ten Tips for the Beginner


So, you chose a yoga studio and signed up for the first lesson. Warn that you have never engaged in yoga, and ask to arrange a personal meeting with the coach. At first glance, yoga is not like a traumatic sport, and yet it can lead to painful sprains and dislocations. Especially until you know what and how to do. Before the beginning of the lesson, the coach will ask you about past injuries and illnesses - tell us everything as it is! He needs this information to better understand what your body is capable of.

If there are no personal classes in the yoga studio, ask them to write you into a group with the minimum number of participants. Then the coach will have more opportunities and time for you.

2. Turn off the phone

For an hour of training there is unlikely to happen something critical, but a sharp call or even a monotonous vibration will irritate other participants. Or even cause a trauma if someone is disturbed by a faint sound.

3. Do not try to memorize the names of postures

In any case, the first time. Asana, masana, svasana, a chair, a dog, a proud crane? It is not worth while hammering this head, focus on the simplest and most understandable poses - "dogs", "greetings to the sun", "child."And after a couple of months you yourself will not notice how you will know exactly the original name of each of the asanas.

4. Forget about competition

Yoga is not about competition. Here no one is interested, faster you are, higher or stronger. How much you stand or how well bend. Yoga is primarily for yourself and for the soul. Do not do what brings you discomfort and pain, even if other participants on the adjacent mats bend and unbend as acrobats. Listen to your body, do not drive yourself, start small. Do not forget about rest and try to be completely calm and relaxed in class.

take the tests

Which sport suits you best?

5. Do not wear baggy clothes

It will interfere and distract you from the asanas and directions of the coach. Choose soft and elastic leggings (on the label they can be written "yoga pants"), in the dressing room do not forget to move to see if the clothes of the movements are binding. The top top should also be tight - otherwise during some asanas you will show off all your underwear. By the way, it should be athletic.

6. Do not forget the towel

In half an hour you can notice that you started to slide on the rug - your hands and feet were soaked with effort. Place a towel on the yoga mat: you will stop skidding and can safely finish the workout without fear of injury.

7. Watch what you eat

Very sensitive issue. It is impossible to concentrate on yoga, if in the belly ceaselessly growls. Therefore, before training, avoid foods that cause flatulence. All legumes, cabbage, radish, radish, turnips, onions, artichokes, mushrooms, all kinds of porridge except rice, whole grains, bread, grapes, pears, apples, peaches, dairy products, ice cream and soda should be excluded from your diet in day of yoga.

8. Bring paper napkins with you.

Inverted poses, head down ... If the nose flows, it is important that there was a tissue at hand. Especially in the allergy season.

read also What does yoga teach us? 9. Do not judge one coach by yoga

No luck with the coach? Do not put a cross on all yoga - ask friends in social networks about their favorite teachers, look for reviews on the Internet. My best yoga coach was putting orange oil on my wrists and singing mantras, and the worst was telling me about aliens ... I stopped walking to him almost immediately.

10. Grab the sweater

Or any sweatshirt with a long sleeve. At the end of the lesson, you will do sabasana - the "body posture", lie on your back and cool down after training. If you are warmed up in the class, then you can become chilly. Escape with a sweater or a rug and relax.

For more information, see The Huffington Post.

Read also 4 ways to test your flexibility <br/>4 Ways to Test Your Flexibility

Insufficiently stretched muscles can lead to serious injuries and injuries. Four exercises that will help to test yourself and correct mistakes.

Yoga: happiness for four daysYoga: happiness for four days

Is it possible to get rid of the accumulated stress with the help of yoga and find harmony and balance? I have long been concerned about this issue, and I decided to check it out for myself.

Text: Prepared by Anna Muradova
Подробнее

Yoga: Ten Tips for the Beginner


So, you chose a yoga studio and signed up for the first lesson. Warn that you have never engaged in yoga, and ask to arrange a personal meeting with the coach. At first glance, yoga is not like a traumatic sport, and yet it can lead to painful sprains and dislocations. Especially until you know what and how to do. Before the beginning of the lesson, the coach will ask you about past injuries and illnesses - tell us everything as it is! He needs this information to better understand what your body is capable of.

If there are no personal classes in the yoga studio, ask them to write you into a group with the minimum number of participants. Then the coach will have more opportunities and time for you.

2. Turn off the phone

For an hour of training there is unlikely to happen something critical, but a sharp call or even a monotonous vibration will irritate other participants. Or even cause a trauma if someone is disturbed by a faint sound.

3. Do not try to memorize the names of postures

In any case, the first time. Asana, masana, svasana, a chair, a dog, a proud crane? It is not worth while hammering this head, focus on the simplest and most understandable poses - "dogs", "greetings to the sun", "child."And after a couple of months you yourself will not notice how you will know exactly the original name of each of the asanas.

4. Forget about competition

Yoga is not about competition. Here no one is interested, faster you are, higher or stronger. How much you stand or how well bend. Yoga is primarily for yourself and for the soul. Do not do what brings you discomfort and pain, even if other participants on the adjacent mats bend and unbend as acrobats. Listen to your body, do not drive yourself, start small. Do not forget about rest and try to be completely calm and relaxed in class.

take the tests

Which sport suits you best?

5. Do not wear baggy clothes

It will interfere and distract you from the asanas and directions of the coach. Choose soft and elastic leggings (on the label they can be written "yoga pants"), in the dressing room do not forget to move to see if the clothes of the movements are binding. The top top should also be tight - otherwise during some asanas you will show off all your underwear. By the way, it should be athletic.

6. Do not forget the towel

In half an hour you can notice that you started to slide on the rug - your hands and feet were soaked with effort. Place a towel on the yoga mat: you will stop skidding and can safely finish the workout without fear of injury.

7. Watch what you eat

Very sensitive issue. It is impossible to concentrate on yoga, if in the belly ceaselessly growls. Therefore, before training, avoid foods that cause flatulence. All legumes, cabbage, radish, radish, turnips, onions, artichokes, mushrooms, all kinds of porridge except rice, whole grains, bread, grapes, pears, apples, peaches, dairy products, ice cream and soda should be excluded from your diet in day of yoga.

8. Bring paper napkins with you.

Inverted poses, head down ... If the nose flows, it is important that there was a tissue at hand. Especially in the allergy season.

read also What does yoga teach us? 9. Do not judge one coach by yoga

No luck with the coach? Do not put a cross on all yoga - ask friends in social networks about their favorite teachers, look for reviews on the Internet. My best yoga coach was putting orange oil on my wrists and singing mantras, and the worst was telling me about aliens ... I stopped walking to him almost immediately.

10. Grab the sweater

Or any sweatshirt with a long sleeve. At the end of the lesson, you will do sabasana - the "body posture", lie on your back and cool down after training. If you are warmed up in the class, then you can become chilly. Escape with a sweater or a rug and relax.

For more information, see The Huffington Post.

Read also 4 ways to test your flexibility <br/>4 Ways to Test Your Flexibility

Insufficiently stretched muscles can lead to serious injuries and injuries. Four exercises that will help to test yourself and correct mistakes.

Yoga: happiness for four daysYoga: happiness for four days

Is it possible to get rid of the accumulated stress with the help of yoga and find harmony and balance? I have long been concerned about this issue, and I decided to check it out for myself.

Text: Prepared by Anna Muradova
Подробнее

Yoga: Ten Tips for the Beginner


So, you chose a yoga studio and signed up for the first lesson. Warn that you have never engaged in yoga, and ask to arrange a personal meeting with the coach. At first glance, yoga is not like a traumatic sport, and yet it can lead to painful sprains and dislocations. Especially until you know what and how to do. Before the beginning of the lesson, the coach will ask you about past injuries and illnesses - tell us everything as it is! He needs this information to better understand what your body is capable of.

If there are no personal classes in the yoga studio, ask them to write you into a group with the minimum number of participants. Then the coach will have more opportunities and time for you.

2. Turn off the phone

For an hour of training there is unlikely to happen something critical, but a sharp call or even a monotonous vibration will irritate other participants. Or even cause a trauma if someone is disturbed by a faint sound.

3. Do not try to memorize the names of postures

In any case, the first time. Asana, masana, svasana, a chair, a dog, a proud crane? It is not worth while hammering this head, focus on the simplest and most understandable poses - "dogs", "greetings to the sun", "child."And after a couple of months you yourself will not notice how you will know exactly the original name of each of the asanas.

4. Forget about competition

Yoga is not about competition. Here no one is interested, faster you are, higher or stronger. How much you stand or how well bend. Yoga is primarily for yourself and for the soul. Do not do what brings you discomfort and pain, even if other participants on the adjacent mats bend and unbend as acrobats. Listen to your body, do not drive yourself, start small. Do not forget about rest and try to be completely calm and relaxed in class.

take the tests

Which sport suits you best?

5. Do not wear baggy clothes

It will interfere and distract you from the asanas and directions of the coach. Choose soft and elastic leggings (on the label they can be written "yoga pants"), in the dressing room do not forget to move to see if the clothes of the movements are binding. The top top should also be tight - otherwise during some asanas you will show off all your underwear. By the way, it should be athletic.

6. Do not forget the towel

In half an hour you can notice that you started to slide on the rug - your hands and feet were soaked with effort. Place a towel on the yoga mat: you will stop skidding and can safely finish the workout without fear of injury.

7. Watch what you eat

Very sensitive issue. It is impossible to concentrate on yoga, if in the belly ceaselessly growls. Therefore, before training, avoid foods that cause flatulence. All legumes, cabbage, radish, radish, turnips, onions, artichokes, mushrooms, all kinds of porridge except rice, whole grains, bread, grapes, pears, apples, peaches, dairy products, ice cream and soda should be excluded from your diet in day of yoga.

8. Bring paper napkins with you.

Inverted poses, head down ... If the nose flows, it is important that there was a tissue at hand. Especially in the allergy season.

read also What does yoga teach us? 9. Do not judge one coach by yoga

No luck with the coach? Do not put a cross on all yoga - ask friends in social networks about their favorite teachers, look for reviews on the Internet. My best yoga coach was putting orange oil on my wrists and singing mantras, and the worst was telling me about aliens ... I stopped walking to him almost immediately.

10. Grab the sweater

Or any sweatshirt with a long sleeve. At the end of the lesson, you will do sabasana - the "body posture", lie on your back and cool down after training. If you are warmed up in the class, then you can become chilly. Escape with a sweater or a rug and relax.

For more information, see The Huffington Post.

Read also 4 ways to test your flexibility <br/>4 Ways to Test Your Flexibility

Insufficiently stretched muscles can lead to serious injuries and injuries. Four exercises that will help to test yourself and correct mistakes.

Yoga: happiness for four daysYoga: happiness for four days

Is it possible to get rid of the accumulated stress with the help of yoga and find harmony and balance? I have long been concerned about this issue, and I decided to check it out for myself.

Text: Prepared by Anna Muradova
Подробнее

Yoga: Ten Tips for the Beginner


So, you chose a yoga studio and signed up for the first lesson. Warn that you have never engaged in yoga, and ask to arrange a personal meeting with the coach. At first glance, yoga is not like a traumatic sport, and yet it can lead to painful sprains and dislocations. Especially until you know what and how to do. Before the beginning of the lesson, the coach will ask you about past injuries and illnesses - tell us everything as it is! He needs this information to better understand what your body is capable of.

If there are no personal classes in the yoga studio, ask them to write you into a group with the minimum number of participants. Then the coach will have more opportunities and time for you.

2. Turn off the phone

For an hour of training there is unlikely to happen something critical, but a sharp call or even a monotonous vibration will irritate other participants. Or even cause a trauma if someone is disturbed by a faint sound.

3. Do not try to memorize the names of postures

In any case, the first time. Asana, masana, svasana, a chair, a dog, a proud crane? It is not worth while hammering this head, focus on the simplest and most understandable poses - "dogs", "greetings to the sun", "child."And after a couple of months you yourself will not notice how you will know exactly the original name of each of the asanas.

4. Forget about competition

Yoga is not about competition. Here no one is interested, faster you are, higher or stronger. How much you stand or how well bend. Yoga is primarily for yourself and for the soul. Do not do what brings you discomfort and pain, even if other participants on the adjacent mats bend and unbend as acrobats. Listen to your body, do not drive yourself, start small. Do not forget about rest and try to be completely calm and relaxed in class.

take the tests

Which sport suits you best?

5. Do not wear baggy clothes

It will interfere and distract you from the asanas and directions of the coach. Choose soft and elastic leggings (on the label they can be written "yoga pants"), in the dressing room do not forget to move to see if the clothes of the movements are binding. The top top should also be tight - otherwise during some asanas you will show off all your underwear. By the way, it should be athletic.

6. Do not forget the towel

In half an hour you can notice that you started to slide on the rug - your hands and feet were soaked with effort. Place a towel on the yoga mat: you will stop skidding and can safely finish the workout without fear of injury.

7. Watch what you eat

Very sensitive issue. It is impossible to concentrate on yoga, if in the belly ceaselessly growls. Therefore, before training, avoid foods that cause flatulence. All legumes, cabbage, radish, radish, turnips, onions, artichokes, mushrooms, all kinds of porridge except rice, whole grains, bread, grapes, pears, apples, peaches, dairy products, ice cream and soda should be excluded from your diet in day of yoga.

8. Bring paper napkins with you.

Inverted poses, head down ... If the nose flows, it is important that there was a tissue at hand. Especially in the allergy season.

read also What does yoga teach us? 9. Do not judge one coach by yoga

No luck with the coach? Do not put a cross on all yoga - ask friends in social networks about their favorite teachers, look for reviews on the Internet. My best yoga coach was putting orange oil on my wrists and singing mantras, and the worst was telling me about aliens ... I stopped walking to him almost immediately.

10. Grab the sweater

Or any sweatshirt with a long sleeve. At the end of the lesson, you will do sabasana - the "body posture", lie on your back and cool down after training. If you are warmed up in the class, then you can become chilly. Escape with a sweater or a rug and relax.

For more information, see The Huffington Post.

Read also 4 ways to test your flexibility <br/>4 Ways to Test Your Flexibility

Insufficiently stretched muscles can lead to serious injuries and injuries. Four exercises that will help to test yourself and correct mistakes.

Yoga: happiness for four daysYoga: happiness for four days

Is it possible to get rid of the accumulated stress with the help of yoga and find harmony and balance? I have long been concerned about this issue, and I decided to check it out for myself.

Text: Prepared by Anna Muradova
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Can Stress Cause Cancer?


It is difficult to discuss the relationship between stress and cancer. Firstly, because the topic of oncology in society remains largely taboo, despite the significant progress of recent years, when there were serious and public books on cancer written from the position of patients, not doctors. Secondly, because there is no unanimous opinion on this subject, and supporters of different views often react sharply and painfully to the opinions of their opponents. Thirdly, there is a great danger of frightening or, conversely, giving false hope. And yet such a conversation is necessary, and attempts to start it have been done more than once. For example, the American oncologist Carl Simonton (O. Carl Simonton) in the 1970s was actively interested in the psychological conditions and possible causes of diseases of his patients. His observations are set out in a number of books, for example, Cancer Therapy1, and confirmed by many studies. Nevertheless, the views of Karl Simonton did not become dominant in science and medicine. The French psychologist Ivan Vjart (Yvane Wiart) tried to draw attention to the possible connection between stress and cancer (see more on page 48). She studied hundreds of scientific studies that examined the relationship between stress, personality and health.And I concluded that psychological reasons can be the source of physiological mechanisms that create the prerequisites for cancer. The release of the book by Ivana Vyar Stress and cancer, when our affection plays us a cruel joke2 provoked a violent reaction in the scientific world. Oncologists with world names accused the author of almost quackery. But why, recognizing as a phenomenon of psychosomatics, we are not ready to talk about the possible psychosomatic nature of some oncological diseases?

Objective difficulties

Explanations are many. Even if we assume that the relationship between stress and cancer exists, it must be proved. And it is extremely difficult to do this for a number of quite objective reasons. "We are forced to build connections backdating, already having a diagnosis," notes oncologist psychologist Vyacheslav Ianston. - You can not put a person in a state of "before the illness." So we stay in the field of assumptions. I, like probably any of my colleagues, are able to highlight some of the psychological traits common to my patients. But it is very difficult to say whether they are the cause of cancer, or, conversely, the consequence. "Sophie Gourgou-Bourgade, a specialist in biostatistics of the Cancer Institute in Montpellier, France, points out methodological problems: "Cancer is a very delayed event that becomes visible on average 8 years after the onset of the disease. And to organize research that would trace the lives of thousands of people for years is difficult and very expensive. " There are also ethical problems. Scientists no one will allow specifically to introduce volunteers into a state of stress. Especially if this stress can become the cause of cancer in the future. And finally, the very concept of stress is also treated extremely widely. It would be nice to decide for a start with what stress is about speech.

read also "So I heard the diagnosis:" cancer "

Recognizing psychosomatics, we are afraid to apply it to cancer

Ivan Vyar, psychologist Ivan Vyar, psychologist

Employee of the University of Paris. Descartes Ivan Vyar specializes in the study of attachment theory, developed by the British psychoanalyst John Bowlby (John Bowlby). He identified various types of attachment - "safe", "anxious", "avoiding" - each of which corresponds to his own way of coping with stress.Investigating the relationship between the type of person's personality and his health, Ivan Vyar puts forward a hypothesis that the group of risk for oncological diseases includes primarily "alexithymics." They often meet a "avoiding" type of attachment. They are unable to understand, describe and even name their emotions, do not distinguish between halftones, divide everything only into "good" and "bad." Thus, they are constantly in a state of psychological stress, and he initiates physiological mechanisms that increase the risk of cancer. But Ivan Vyar warns against hasty interpretations: "It would be wrong to say that personality characteristics cause cancer. In any case, it is primarily caused by physical and chemical processes. "

What stress is dangerous?

"One of the theories of cancer occurrence is that the cells provoking the development of tumors are produced in our body constantly," says oncologist Denis Romanov. - But up to a certain moment the immune system with them successfully copes. However, in a state of stress, when the immune system is weakened, the disease gets chances for development.And it can be both psycho-emotional and physical stress, for example caused by acclimatization. " Arguments in favor of this theory Denis Romanov have repeatedly been observed in the work: patients who successfully completed treatment and returned to a full-fledged life, after suffering stresses, experienced relapses of the disease. "It can not be ruled out that the primary disease can also be associated with the stresses that stress factors exert on immunity," notes Denis Romanov. "For 35 years I have seen thousands of patients and I can not help noticing the majority of them have a psychological drama in the years that preceded the manifestation of cancer," one of the leading French oncologists David Khayat unequivocally states. - Does this mean that everyone who experiences difficult emotional moments, necessarily fall ill with cancer? Of course no. The only point is that in the sequence of events that led to the disease, some elements may not have a physical character (and be associated with harmful habits or environmental factors), but an emotional, spiritual nature. And it's up to each of us to realize this and find a solution to the problem of stress in our lives. "

Vyacheslav Janston fully shares this idea.At the same time, he stresses that psychological stress can also be different. It is one thing - the shock experienced, the grief of loss or a sudden tragic event. And quite another - the accumulation of years of tension associated with the inability not only to express, but often even to realize their experiences. "Oncologists are often called cancer" a disease of unreacted grievances. " It means that negative experiences, having no way out, can at some moment cause a bodily reaction - tumor growth, - he explains. - For example, we for a long time, day in and day out, face stress factors. For example, we suffer because of difficult relationships at work or in the family and we have no way to do anything about it. Such stress, I think, is much more harmful than the stress caused by a sudden tragedy. Because how to cope with injuries, psychology is more or less known. The stages of experiencing grief are described, their mechanism is quite obvious, and after passing through these stages - better, of course, with the help of a psychologist - one can preserve both mental and physical health. But small, accumulating stress is the very case when access to experiences may simply not be. "

Read also The good deeds help with stress David Servan-Schreiber, neuroscientist, psychologist

"I had the weakness to believe that I was already protected by observing some precautions: I watched my food, cycled, meditated, and practiced yoga a little every day. I thought that this gave me the right to ignore the basic needs of my body, such as sleep, a measured rhythm of life and rest. "

"Judging by how my book was read by the readers of Antarak, the advice on nutrition pushed aside other important recommendations. In addition, these tips were the part of the book that was easiest to put into practice: it's easier to start eating fish and red berries than to change your work-related habits or your relationship with your wife. "

Excerpts from the book by David Servan-Shreiber "You can say goodbye many times" (Ripol classic, 2015).

Knockin on yourself

There are other reasons why psychologists and doctors are hesitant to talk about the connection between stress and cancer. One of them is that stating such a connection will frighten a lot of people living in a state of stress and aware of this.This fear is an additional burden on the psyche, and perhaps even on the immune system. There is a vicious circle.

Another problem is that in many cases oncological patients, believing in the psychic nature of their illness, sought the salvation from untraditional healers and shamans, sang mantras and meditated, whereas timely medical intervention would be much more effective. "About a third of my patients associate their illness with stresses or tragic events in life," says Denis Romanov. - Of course, I can neither confirm nor disprove this connection. And I do not mind that they turn to psychologists for help or, for example, go to church. But it is important to do without excesses. The approach to treatment should be comprehensive, and one can not substitute medicine only with psychological methods of work or with spiritual practices. " And yet Vyacheslav Yannston is sure that we should all be more careful about our experiences. "Our society, our whole life today is very stressful," he recalls. - And the very way of this life forces us to lock ourselves in a set of emotions that do not contribute to success at work and harmony in the family. But they can not be hidden. They need to be understood, understood and given an outlet. "

Unconscious processes influence the body, the concept of the psychosomatic nature of diseases

Vyacheslav Ianston Vyacheslav Ianston

We can talk about stress as an experience that triggers a purely unconscious mechanism. It affects us so much that various diseases result. It can not be ruled out that oncological as well. Therefore, it is extremely important to learn to recognize the signals of your body, to understand what is happening to you. You need to strive to know yourself better. Self-information, learning about yourself, constant acquaintance with yourself - that's what is needed. Through communication with other people, through an appeal to psychologists, - the means here can be different. And when you have experienced your own condition, understand your emotions, you can already express them, "react", and thereby reduce the accumulated tension and reduce the danger of the disease. There are a lot of ways to respond, it's not necessarily psychotherapy. This is an intimate life, and physical, physical activity - when the body is active, it is itself, automatically triggers the mechanisms of reaction.The main thing is to be aware of what is happening to you, to answer yourself to the question of how you feel.

There are mechanisms that are triggered under stress: they can have to develop mutations

Alexey Maschan Alexey Maschan

These include, for example, activation of calmodulin protein and hyperproduction of reactive oxygen species.

But, in comparison with the influence of other recognized and well-known oncogenic factors, the effect of stress is much weaker and, most importantly, it is not constant. Cancer as a biological phenomenon can not be prevented with the help of prevention, since its appearance is a consequence of the basic laws of the functioning of our genome. The mutational process, in particular, is vital for the formation of an adaptive immune system, without which we would die before the age of five.

It seems to me that the main message is not to stop being nervous (which, firstly, is impossible, and secondly, it will not help anyway), but that there is no direct evidence of the connection between cancer and stress.

1 C. Simonton, S. Simonton "Psychotherapy of Cancer" (Peter, 2001).
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Yoga: Ten Tips for the Beginner


So, you chose a yoga studio and signed up for the first lesson. Warn that you have never engaged in yoga, and ask to arrange a personal meeting with the coach. At first glance, yoga is not like a traumatic sport, and yet it can lead to painful sprains and dislocations. Especially until you know what and how to do. Before the beginning of the lesson, the coach will ask you about past injuries and illnesses - tell us everything as it is! He needs this information to better understand what your body is capable of.

If there are no personal classes in the yoga studio, ask them to write you into a group with the minimum number of participants. Then the coach will have more opportunities and time for you.

2. Turn off the phone

For an hour of training there is unlikely to happen something critical, but a sharp call or even a monotonous vibration will irritate other participants. Or even cause a trauma if someone is disturbed by a faint sound.

3. Do not try to memorize the names of postures

In any case, the first time. Asana, masana, svasana, a chair, a dog, a proud crane? It is not worth while hammering this head, focus on the simplest and most understandable poses - "dogs", "greetings to the sun", "child."And after a couple of months you yourself will not notice how you will know exactly the original name of each of the asanas.

4. Forget about competition

Yoga is not about competition. Here no one is interested, faster you are, higher or stronger. How much you stand or how well bend. Yoga is primarily for yourself and for the soul. Do not do what brings you discomfort and pain, even if other participants on the adjacent mats bend and unbend as acrobats. Listen to your body, do not drive yourself, start small. Do not forget about rest and try to be completely calm and relaxed in class.

take the tests

Which sport suits you best?

5. Do not wear baggy clothes

It will interfere and distract you from the asanas and directions of the coach. Choose soft and elastic leggings (on the label they can be written "yoga pants"), in the dressing room do not forget to move to see if the clothes of the movements are binding. The top top should also be tight - otherwise during some asanas you will show off all your underwear. By the way, it should be athletic.

6. Do not forget the towel

In half an hour you can notice that you started to slide on the rug - your hands and feet were soaked with effort. Place a towel on the yoga mat: you will stop skidding and can safely finish the workout without fear of injury.

7. Watch what you eat

Very sensitive issue. It is impossible to concentrate on yoga, if in the belly ceaselessly growls. Therefore, before training, avoid foods that cause flatulence. All legumes, cabbage, radish, radish, turnips, onions, artichokes, mushrooms, all kinds of porridge except rice, whole grains, bread, grapes, pears, apples, peaches, dairy products, ice cream and soda should be excluded from your diet in day of yoga.

8. Bring paper napkins with you.

Inverted poses, head down ... If the nose flows, it is important that there was a tissue at hand. Especially in the allergy season.

read also What does yoga teach us? 9. Do not judge one coach by yoga

No luck with the coach? Do not put a cross on all yoga - ask friends in social networks about their favorite teachers, look for reviews on the Internet. My best yoga coach was putting orange oil on my wrists and singing mantras, and the worst was telling me about aliens ... I stopped walking to him almost immediately.

10. Grab the sweater

Or any sweatshirt with a long sleeve. At the end of the lesson, you will do sabasana - the "body posture", lie on your back and cool down after training. If you are warmed up in the class, then you can become chilly. Escape with a sweater or a rug and relax.

For more information, see The Huffington Post.

Read also 4 ways to test your flexibility <br/>4 Ways to Test Your Flexibility

Insufficiently stretched muscles can lead to serious injuries and injuries. Four exercises that will help to test yourself and correct mistakes.

Yoga: happiness for four daysYoga: happiness for four days

Is it possible to get rid of the accumulated stress with the help of yoga and find harmony and balance? I have long been concerned about this issue, and I decided to check it out for myself.

Text: Prepared by Anna Muradova
Подробнее