These are a various exercises performed by movements that are usually consistent with breathing. Dynamic exercises help to increase joint mobility, flexibility, muscle and cardiovascular system training, self-massage of some zones.
It necessary to practice dynamic exercises in the initial stages of learning Hatha Yoga. Over the years, with improvement in asanas and pranayamas, the proportion of these exercises is gradually decreasing. It is impossible to give specific instructions here, everyone, together with their class leader, has to decide what exercises are needed, in what volumes and for how long, in accordance with age, physical fitness and the desired target.
The mechanism of action of dynamic exercises differs significantly from the effects of asanas. If, with the proper performance of the asanas, a person rests and builds up strength, then the effect of dynamic exercises is obtained as a result of spending existing forces and their further super-recovery, i.e. recovery with a certain excess compared to the initial value. At the same time, it is very easy to bring yourself to overwork, when the body's resources do not have time to recover properly.
With an incontrollable increase in training time and their intensity, there is not an increase, but a decrease in the quality of work of the defensive forces, and the nonspecific resistance of the organism decreases. To avoid this, you need to listen to your subjective feelings, not only during class, but throughout the day. Unusual decrease in working capacity, increased fatigue, drowsiness - evidence of overwork. Its first signs can be noticed earlier, for example, an unwillingness to workout, but you need to have enough experience to distinguish such “right”, subconscious unwillingness from simple weak-willed.
You can choose any time for dynamic exercises under the following conditions:
1. You can’t exercise earlier than 4 hours after a heavy meal or 2 hours after a light breakfast.
2. You can’t perform intensive exercises before bedtime, it is better to do them at least two hours before bedtime.
3. You can’t combine at one time asanas or pranayama and dynamic exercises. Some movements are used as a warm-up before the asanas, but training with serious muscle loads should be done separately. For example, if such training is carried out in the morning, then asanas or pranayama should be moved to the afternoon. The interval between classes should be at least two or three, and preferably four hours. This is due to the fact that the effect of any exercises - static, dynamic or respiratory - continues for a long time after classes. When performing different types of exercises together, there will be no benefit from any of them. Perhaps the only exceptions are that after dynamic exercises of medium intensity, you can perform Shavasana for 15–20 minutes and go to calm asanas, which require stretching of muscles and ligaments. It is also good to make several full breaths before and after any exercise
At any time of the year, it is best to practice outdoors. In rain, slush and severe frosts, gyms are well suited. At home, it is impossible to perform all the proposed dynamic exercises, primarily due to lack of space, however, at home, you can give any load on the heart and muscles if desired.
After dynamic exercises, unlike asanas and pranayamas, it is better to eat and drink no earlier than 30–40 minutes after classes.
Clothing will suit any, not restraining movements, according to the weather conditions. Preferably from natural materials like cotton and wool. For running you’ll need running shoes. In sneakers you can run only on soft ground, but not on asphalt.
All the proposed exercises are within the power of any healthy person. Elderly people, of course, need to start practicing very gradually, following the instructions of the instructor-methodologist. In the presence of serious chronic diseases, it is necessary to seek the permission of the attending physician.
The number of repetitions of exercises is approximate. To begin with, it is better to adhere to the lower limit, guided in the future by your well-being.
Text: From the book of Ar Eddar “The Beginning of Hatha Yoga”