Ta sch : YOGA THC HNH Nguyn tc : YOGA POUR TOUS Tc gi : Desmond Dunne Dch gi : V Lang NXB (Nm xut

bn): Khai Tr (1968) Kch thc: 14,5 cm x 20,5 cm S trang: 284 Thc hin ebook: Thng 9/2006 Do: tuanz (TVE) http://www.thuvien-ebook.com

MC LC
Li ni u. Phn nht.

CC NGUYN TC C BN
Chng I : Sc kho th cht v tinh thn. Chng II : Cht Prana v th tinh lc. Chng III : S h hp. Phn hai.

NHNG S LUYN TP
Chng I : Ni dn hay bung li ton din Chng II : Cc mn luyn tp v h hp. Chng III : S co rt, bp tht ton din. Chng IV : Ba th ta thin tp trung t tng. Phn ba.

V SINH V TH CHT
Chng I : V sinh v th cht. Chng II : V sinh v thc phm. Chng III : V sinh v thn kinh. Chng IV : V sinh v hch tuyn. Phn bn.

V SINH V TINH THN

Chng I : S tp trung c ng lc tnh. Chng II : S tp trung h hp. Chng III : Nhng p dng thc tin ca s tp trung. Chng IV : 15 quy tc cho i sng hng ngy. Chng V : Tim thc v siu thc. Phn nm.

THC HNH YOGA NH TH NO

LI NI U
* * * "YOGA THC HNH" ny dnh cho mi ngi, cc bn c n d dng nh c mt cun tiu thuyt. Bn khng cn phi i su vo chi tit trong

mt mn phi huyn b thc hnh cc nghi thc k d. Tm vn ng inh ca cc tu s kh hnh s khng thay th chic nm mm mi, m m ca bn v cng khng ai khuyn nh bn i ly c-ph bui sng ly mt ly thy tinh tn nh! Khng ! YOGA s hun luyn cho bn sng i sng i sng tht s ca bn. Bn s ngc nhin m khm ph ra trong cun sch ny, bao nhiu s hc vn qua cc thi i, k c thi i chng ta, rt ta, trch dn trong ton th s khn ngoan do YOGA to nn. Phi chng, v d nh bt ngun t YOGA v cc phng php ca mn ny v cc s co rt, ni dn, kim sot h hp m ngi ta t c, hay hn th, "tm li c" phng php mu nhim KHNG AU? V ng thi, bn s thy trong i sng hin i, vi bao nhiu s thc mc, lo u v ch, nhng kim ta v nhu cu, thng thng l gi to, lm cho bn khng thy nhng nguyn tc trng yu ca i sng thin nhin. c cun sch ny, bn s thc c r rt nhng nng lc su sc nht ca bn. T tn, ch, kim sot mi kch thch s ny n ra trong ngi bn sau mt vi thng. Mt sc kho v th cht v tinh thn, mt ngh lc mi m s lm bin ht mi thc lon do bn c th b kh s, au n. Thch nghi vi mi kh nng v nhu cu ca cc ngi Ty-phng, YOGA m chng ti trnh by sau y c th thc hnh cho tt c mi ngi, bt k n ng hay n b, gi hay tr. Tp YOGA, bn c mt i sng ti p v sc khe di do. * * * Bn c khe mnh khng? Bn c hng th y s thng bng v tinh thn v tr c khng? Nu c, bn phi l ngi sung sng. Nhng thc s, bao nhiu ngi c th tr li: c, khng hn ch ? "Hnh-phc" mt ting rt thng thng, mt s kin rt ln lao m loi ngi hnh nh t lo lng n v xi ph mt cch vui v, t nhin ! Hng ngy m t bo ra, bn th t m tm xem c thy danh t hnh phc trong y khng. Chng ti dm nh cuc vi bn l bn khng thy ch y u. Bn s c thy : trng ti, cht chc, t vn, kt n, v n, tai nn, trt ng ry, cch mng, chin tranh hay nhiu t ng khc cng th v nh th ! Cn hnh phc, khng c. Vy phi chng y l mt mc tiu chnh yu ca i sng? Lm sao tm thy hnh phc? Hnh nh vn minh v tin b khng cho php chng ta t ti hnh phc. C nhin, trong mt s gia nh cng ngy cng nhiu hn, ngi ta thy c my lnh, my git, my v tuyn truyn hnh. Nhng bn hy nhn k mi gng mt ngoi ph, trong toa tu, trn xe in : nhng gng mt u cng phng, lo lng. i sng l mt cuc tranh u thng xuyn lm hao mn, kit qu c th. Nm 1955, nc Php c 110.000 ngi b cu lu, nh th hnh nh l mt con s k lc (m ngi ta s cn vt hn na) v nhng s thc lon thn kinh c coi nh l bnh thi i. S tin b v vt cht khng phc v cho hnh phc ca nhn loi ; c khi tin b vt cht phn li hnh phc. Cn s thnh cng, y l mt cu thang v tn, cn phi lun lun tro nhng bc mi, trong khi cm khng c nhn li ng sau v bit s ngh ngi, ngi ta s b hao mn, kit qu v mun leo n tt bc, khng bao gi c. Khng, hnh phc khng phi y. Ngi ta bn chn, ca quy, khng mc ch v khng l do, nh mt con sc trong chung, do cc ting n o, la tht, rn r bao bc. i khi c s tng nh li mt i sng gin d hn, tht s hn, thch hp hn vi bn cht chnh xc ca mnh. Lc y, Ty-phng mi quay v ng-phng l ni pht sinh ra tt c mi tn gio, mi vn minh, mi trit l cu vin mt s nng , mt bi hc khn ngoan, mt quy tc c gi tr cho i sng. Phi chng trong tinh thn nn bn mi mua cun sch ny ? Chc l bn nghe thy ni n YOGA (Du-gi thuyt) m cha bit r l th no. C l bn c, vi mt vi im hoi nghi, cu ngoi ba cun sch ny : "Bn sng hay hn. - Bn sng lu hn". Khng c chi can h c. Bn hy c n cng v bn s quyt nh sau khi hiu bit r rng. Bt c bn bao nhiu tui, c sch ny cng rt b ch cho bn. Nu bn cn tr, bn s sa son mt cuc i rt ti p. Nu bn khng cn tr na, bn ng ni : "By gi mi bt u thi qu mun. Ti gi qu ri !" Khng h bao gi l qu mun, v li gi qu l ngha l chi? thi-i kch-s tr danh MOLIRE (1622-1673), ngi ta coi mt ngi bn mi tui l mt ng lo gi. Nhn vt ARNOLPHE trong v kch "Trng Hc Ph N" l mt ngi bn mi tui! Vy th sao ? Th ngha l th no ? S tin ha ca nhn loi qua cc th k lm cho ngi ta, nht l ngi Ty- phng, lng qun cc lut l nguyn thy, d rng mt vi quy lut v o c, tinh thn v vt cht u cng ng gia cc tn gio, vn minh, trit l ng-phng v Ty- phng. Ngi ta mt ht c ngha v nhng chn l cn bn. Loi ngi li mun tm thy si ch ca nng ARIANE hng dn h ra khi m hn trn. Vy thi i chng ta, ch c mt nhm ngi l cn gi c, trong s tinh khit nguyn thy, quy lut v i sng, lu li cho hu th do khutruyn v ly tn n- l YOGA ngha l Hp nht v ni theo ngha rng l o-l. YOGA c gio dc v thc hnh ng-phng t hng ngn nm nay. Hc thuyt ny, do cc s luyn tp thch nghi v th dc v tr dc, lm trin n c th cht, c tinh thn v tng cho ai thc hnh thuyt mt cch hiu bit v i sng v nhng quyn lc hn hu. YOGA khng phi l dng tu kh hnh, cng khng phi l tr o thut. Cc ngi ranh mnh hoc lm c tin tc sai lm, - xem cc phim chp bng, c cc sch v hoan h ti t BOURVIL, cch y vi nm, trong mt v on-kch rp Alhamhra, th vai mt tu s kh hnh, - s ni vi bn l c th luyn tp YOGA nm trn mt tm vn ng inh nh ng trn ging m lng, vng hai chn trn u, m thng li khng au, khng chy mu v cho ngi ta chn sng mnh. Liu bn c th tng tng y l s tht cc iu m chng ti mun trnh by vi bn khng ? Chng ta hy cc tr y cho nhng i din vin trong cc rp thi-ca-v-nhc-kch ! Ni cho ng ra, nht l n-, c nhng tu s kh hnh thng biu din cc mn y. Do s nghin cu v thc hnh YOGA, h thu lm c phn no cc quyn lc c th bt vo khun php th cht v tinh thn. Nhng phn nhiu l cc nh o thut rt kho lo, nhanh nhn khai thc, sng bm vo y, s nh d d tin ca ng bo h v cc ngi ngoi quc. Khng h bao gi cc o s du-gi chn chnh li ra biu din trc qung i qun chng. H l nhng ngi c k thc mt khoa hc hiu bit v i sng, dn dn c ci thin cho hon ho t hng ngn nm nay do cc th h lin tip nhng ngi c th gio. Khoa hc y, c mt cn bn tn gio v cng nhm mc ch lin kt ngi vi Thng-, gio l v trm t mc tng v nhp nh tham thin, i hi nhiu nm nghin cu v thc hnh. Khng phi l vn chng ti chuyn ch vo y. Nhng v khoa hc y c kt qu thc tin l mt sc kho hon ton, mt th qun bnh tuyt i v vt cht, o c v tinh thn nn ngi ta ngh rng, nu c th mn c ca nhiu thuyt YOGA khc nhau nhng s luyn tp kin hiu nht, kh d d t nht i vi mi ngi, tng cho h mt quy tc c gi tr v i sng, s phng tc ny c th gip ch cho h nhiu vic rt ln lao. V th cun sch ny mi ra i. Trong cc trang tip sau y, chng ti ch ngh v i hi bn nhng s luyn tp v th cht v tinh thn do bn c th hon ton thc hin

c. l nhng s luyn tp rt trong gio l YOGA, do mt nhm cc nh bc hc v tm l hc v do s trin n chm chp, chc chn, h s dn dt bn n mt s hiu bit su sc hn ri n vic kim ch thc s chnh bn thn bn. Nhiu nm kinh nghim chng t l YOGA s tng cho mi ngi, bt k l nam n hay tui tc : sc kho, s bnh thn, s hng hi hot ng v vui sng yu i, lm bin mt phn ln nhng s bc dc, phin mun, rt nhiu bnh tt v loi b ht mi s g lm cho c hao mn, b bn. Mc ch ny va khim nhng li va tham lam ; khim nhng so vi s t ch ca cc o-s du gi chn chnh, tham lam so vi i sng hin ti ca chng ta v tt c mi s au n, xu xa, lo u, thc mc m chng ta ko l th, vn dnh cht ly chng ta nh chic o di ca NESSUS. tr li cho bn sc khe ca th cht v tinh thn do phng php hun luyn ca chng ti, khng cn i hi bn s kho lo c bit hay kh nng k diu. Bn s khng b buc phi t tch bit ra hng nhiu gi nghin cu, y l mt iu khng th thc hin c trong nhng iu kin sinh sng vn bnh thng ca bn, vi nhng yu sch, nhu cu do s tranh u hng ngy mu sinh. Cng khng b buc bn phi theo nhng k lut kht khe lm cho bn chng chn. Bn s ch phi cung cp mt s c gng hng ngy t mt khc n na gi v dung np cc lut l sau ny s tr thnh rt t nhin i vi bn. iu cn nht khng phi l ch bt u nhng cn phi kin tm, kin tm n tn cng. Khng cn b tr ngi v nhng s u oi v th cht, do s trin n ch v nng lc tp trung t tng, s thu lm c s t ch, sc khe ca linh hn, tr tu sng sut, ht sc ci m v loi b ht nhng t ti mc cm, nhng hoi nghi v m nh, bn s thy, trc mt bn, con ng thng tp, tng lai ti sng. Bn s thnh cng, bt c bn lm ngh g. V sau cng, bn s bit th no l hnh phc.

PHN TH NHT

NHNG NGUYN TC CN BN
Chng I SC KHE V TH CHT V TINH THN
Jules ROMAINS, vn-s Php tr danh (1885), trong mt v hi kch, cho mt nhn vt l bc-s KNOCK ni : "Ngi mnh khe no cng c bnh tt m khng hay bit". y khng phi l li i-thoi gin d ca tc gi nhng l s tht u tin, rt quan trng. Thnh thong nhng s tht cn bn, thit yu phi cn c xc nhn li. V rng, ly c l khng nn gi li mt cch v ch nhng s tht ny gn mt ht ngha, sau cng ngi ta qun bng chng v, khi qun chng ri, khng cn ai tn trng chng na. Vy nhc nh li chng tng cng l s cn thit. Mt sc kho hon ton l iu rt him v tnh th hin ti, khng my ngi, trong mi ngi ch c mt, c mnh khe tht s. Ni au n, s mt mi l nhng du hiu bo trc nhng khng phi lc no chng cng loan bo kp thi. Ti trung tm y t PECKHAUR Lun-n, cc bc-s v cc nh sinh vt hc khm nghim 3.911 ngi va n ng, n b v tr con; h xc nh t nht c 90% u b nhim c, thn hnh lch lc hay bnh hon, 64% u tng mnh vn khe mnh. Sc khe th cht ch l mt kha cnh ca vn . Mun cho c th lm y v bnh thng nhim v ca n, ngoi sc khe di do v th cht, li cn phi c sc khe hon ton v tinh thn. C s tng lin, ty thuc nhau gia th cht v tinh thn. Bn hy thu trit im ngay t lc khi hnh. Th cht v tinh thn c s lin h rt cht ch v mt thit n ni khng th no tch ri chng ra khi ngi ta cp n cc vn sc khe. Bn c bit ti sao ta au yu khng ? Thn th l mt s cu to bn b, chu ng hng bao nhiu nm mi i x tn t m khng h phn i, mc du nhng s mt nhc do ngi ta trng pht n. Ngi ta tc ot mt dng kh ca n, cho n thiu thn hay nhi nht r nhiu thc n, khng luyn tp y , chnh mng s v sinh bn trong v bn ngoi ca n. c nui nng s si, luyn tp ti t, ngh ngi thiu thn, mang mt gnh nng chng cht nhng thng kh, mt mi, tht bi bt ng, thn th rt than phin v mt ngy kia ko ci bo ng. Th l ch nhn n mi khm ph ra, tuy hi mun mt cht, l n au yu t lu. Ngi ta vi vng chy n bc-s cu cu. Nhng lm th no bc-s c th cho mt liu thuc cha, trong mt m, mt tnh trng bi t l hu qu ca bao nhiu nm lm ln chng cht ln nhau, lm ln lm tan v th qun bnh l yu t to nn sc khe ? Chc chn l thy thuc c th dng mt phng php tr liu s lm m du nhng triu chng u tin ca bnh tt. ng tha bit r l st v thch tn, nu dng ng phn lng, s tng thm sc mnh cho dng mu ngho nn, m-tin s kch khch cc gn suy nhc, b-rm-muya s lm m du cc dy thn kinh b khch ng. Nhng ng lm th no nh c r s au n, do chnh ti cch thc sinh sng ca bnh nhn ? Chnh l do bnh nhn, ch bnh nhn thi, phi gp rt hnh ng. Trong nhiu trng hp, nu thy thuc lm bin mt nhng triu chng u tin thi ch t lu sau, cc triu chng khc s xut hin. Nu bnh nhn khng ci thin tn gc cch thc sinh sng thi do ngu dt hay chnh mng, i sng trn vn ca mnh s tri chy trong s lun phin gia mt sc kho hi ht b ngoi vi nhng s mt mi v bnh hon. Trn lnh vc tinh thn cng th. Trong nn vn minh ty-phng, ngi ta lao u vo cuc tranh u gip l c, t b buc mnh nhng s mt nhc khng ti no chu ni. Nu khng bit cch hay khng th lm cho mnh ni dn, bung li, bt co rt thi s au n, kh s v th cht cng nh v tinh thn. Tr no b lc lng, cc giy thn kinh cng thng. Khng h bao gi c ngh ngi. C gic ng cng b xo trn, quy ry v nhng ni lo lng, s hi. i sng hin i c quy nh, iu chnh do chic ng h l v cha t cc hnh ng ca chng ta. Tt c mi s u hy sinh cho tc . c ging nh mt chic l xo cng thng n mc sp t do mt ln sng khng ngt cc t tng nm vo trong mt cuc chy ua r di. "Ti s thc hin iu ny hay iu kia ? Ti mun lm iu y nhng liu ti c dm khng ? Kt qu s ra sao ? H s ni g nu ti thnh cng ? Ri ai s cng kch ti ? Ti s lm chi ngy mai, tun sau, nm ti ?" Nh th, nhn loi ch l n l v t nhn nhng s lo u, thc mc ca mnh. Ch h bao gi c yn n thc s d trong giy lt. Ch l mt cn st rt lin min v tn nhng hy vng, ch i v lo s hi hng. Khng c chi ng ngc nhin khi ngi trung lu thng xuyn b kch thch qu v bnh hon i t tinh thn ti th cht, c th mt ngy kia tan r, hao mn nh mt cn nh lu ngy, trng b ngoi vn chc chn, thnh lnh sp do mi mt kin nhn c khot ngm ngm. Khng nhng mi ngi au n v bnh tt ring ca mnh nhng cng tin l cn au n v cc chng bnh di truyn do t tin li, tng tng

l ngay sau khi sinh ra mc nhiu tt bnh. "Cha ti v ng ti u cht v ung th, vy ti chc cng nh th. y l bnh gia truyn !" V ngi ta ch i nhng s biu l phi chng minh mt s tin on rt ng hn gin. T tng sng to ra bnh hon, cch thc sinh sng ging y ht cc t tin, sau cng chng bnh do ngi ta hng lo s xut hin. Nu bn mun sng, ngha l sng cho ra sng, trc tin xin bn hy tin tng iu ny : Chnh chng ta t to tc nn mt sc kho di do hay m yu v th cht v tinh thn (ngha l sc kho ca th cht v tinh thn l mt). Nu chng ta ko l cuc i ton nhng mt mi, suy nhc, cu gin v chn nn, y thng l mt phn ln li ti chng ta. Vy chng ta cn phi tnh ng, thay i cch c x, cuc sinh sng ca chng ta v nh th cng cha phi l qu mun quyt nh thc hin cc im . Vy ta cn phi theo con ng mi no t ti ch ? YOGA tc l Du-gi thuyt. YOGA, phng php duy nht v hon ho v luyn tp th dc, tr dc v c dc, s cho bn thy nhng lut l cn bn v tng cho bn va sc kho, va s thng bng, rt cn thit cho bn sng khng mt mi, hon ton hn v lu di hn. Bn c bit bi dng, khi phc li sc lc khng ? V im ny tng khng cn mt phng php luyn tp no v c dc hay th dc li em li nhng s ch li hin nhin nh YOGA. Ti sao th ? V tm l hc ch ch trng v tinh thn trong khi th dc ch sn sc n cc bp tht. Mi mn ch tt p do nhng s v thc hin trong lnh vc ring bit ca n. YOGA, tri li, l mt khoa hc v s hiu bit i sng ton din, lin h ti ba phn (th dc, tr dc c dc) hp thnh ca ngi, lun phin lm cho i sng thm hon ho hn trn ba bnh din y. V th nhng kt qu thit k d v i khi hnh nh qu sc tng tng vi nhng phng tin s dng. Khng nhng YOGA em li cho ta mt i sng lu di hn nhng cn y hn. Cc tn ca YOGA hc hi mau l ni dn, bung li, do s lm ht co rt ton din, thng th s mt mi v cu to mt tinh-lc mi m do s lm trng kin, mnh m thm cc gn ct, dy thn kinh b suy nhc, ty theo mun, bt c u, bt k khi no, d dng nh khi ngi ta thay th cc bnh in. Cc dn tc Ty-phng, khng h bit cc b quyt ca s ni dn, ht co rt, u tin tng vo nhng sc lc cha cht thm c do mt vi gi ng ban m v do nhng lc ngh ngi ban ngy. Nhng gic ng ca h, b ri lon, ngt qung, ph quy v nhng cn c mng, khng bi b sc kho. S ngh ngi m h tng tng l c hng th trn vn cng khng thc tin, khng hiu nghim. YOGA ni vi bn : D bn l mt nh doanh nghip ht sc bn rn sut ngy v hng ngn vn , mt ngi c nh s, t hot ng, sng mt cuc i km t nhin hn, mt ngi tr thc b m nh v nhng phng php lm vic thiu st, lc hu, mt ngi th mt nhoi v hng ngy lao kh, mt ngi n b u tt mt ti v cng vic vn-phng, nh my hay trong nh, b quy ry v con ci v cc s i mua bn, bn u c th ci thin i sng ca bn nu bn thc hnh YOGA. Cc s ci thin thng c bo hiu u ni bt ln v th cht v y l nhng s kin m ngi ta nhn thy trc tin. Hn th na, s din tin v gi nua s chm chm li. Nu th cht ca nhiu ngi tr li gi hn tui ca h trong khai sinh thi li c nhng ngi gi "do dai", y hng hi, hon ton l s-hu ch nhng sc lc sinh tn ca h. Bn c bit chng l YOGA t ma xun thc s ca i sng vo gia qung 50 v 70 tui ? Nhng ng nh th ! Ngha l chnh vo gia lc m phn nhiu ngi, v chnh mng v th cht, ngh n vic hu tr. Phi chng thng xy ra lun, mt ngi quen vi i sng hot ng v b kch thch v s thc dc lm vic cn thit, b suy yu dn mn v cht sau khi v hu c vi thng ? Bn th nhn chung quanh bn. y l tn thm kch ca rt nhiu ngi. Ngi ta ht sc d sn mua c cn nh b nh hng m tng hy vng tri qua nhng chui ngy yn tnh ca tui gi th m ngi ta cht khng kp hng cn nh xinh xn y. YOGA dy ta rng cn phi tip tc lm vic, lu chng no hay chng ny. Ngng tr mi hot ng v th cht v tinh thn, l ku gi s gi nua n, bt c l hng tui no. Vy ngi ta sinh ra i l sng 175 nm ngha l by ln hn tui trng thnh (25 tui). Chng ta cn kh xa mi t ti mc l tng ! Chc chn l nhng bn thng k (y l mt hnh thc cao ca s ni di, theo li DISRALI, vn ho bt h ca Anh (1804-1881) s bo cho chng ta bit l i sng trung bnh ca nhn loi tng tin trong th k XX. Nhng phn ln s tng gia y l do s tr s sinh cht yu gim i rt nhiu, nh s ci thin cc iu kin v sinh trc khi sinh n v khi chm nui nhi ng. Cc c nhn, c bit l ngi Hy-lp, v nhiu phng din, cn phi l gng mu cho chng ta v h bit r cn phi luyn tp th cht cng nh tinh thn v nu h c nhng i trit-gia thi h cng c nhng lc s p nht th gii. Ngi ny c gi tr ngang hng vi ngi kia. Tri li, nn vn minh hin i ph b i, trong nhiu lnh vc, mi s c gng v th cht (phng tin di chuyn, i sng c gii ha...), gy ra cho nhng c nhn s gim bt r rng nng lc sng lu v lm cho chng ta c nhiu nhc im hn trc s honh hnh cc bnh tt v th cht v tinh thn. Bn hy nhn k nhn vt quan trng kia va trn xe hi kiu ti tn bc xung : sung huyt, chm chp, ng chn mm nho, hi th hn hn, bn tay bo nhy v nng n... Ti x m sn ca xe trnh cho ng khi ph sc. Ta tng l mt ng gi b, sp cht n ni. Tuy nhin, ng mi c 50 tui ! ng giu c ln nhng ti sn s y c ch li chi cho ng ? V th, thi hn trung bnh ca i sng hin nay khng tng tin my, mc d y phng php v sinh. V thng thng, chnh cc dn tc bn khai, chm tin ngha l nhng ngi gn gi nht vi i sng thin nhin, tng cho ta nhiu trng hp c nhn v s trng th rt gng mu v in hnh. By gi bn hiu ti sao YOGA li khuyn nh bn nn c gng tr li vi cc iu kin sinh sng gn gi thin nhin, trong khi vn tip tc li dng cho th cht v tinh thn ca bn nhng ch li v khoa hc v sinh tn tin.

TRIN N TINH-THN V TM-LINH

Trn cc nn tng vng chc ca mt sc kho th cht di do v mt ngh lc, ng l phn tn thi li tch tr khng ngng, YOGA bo m s trin n ca tinh thn. Kt qu ty thuc vo nng lc do ta cm gic r rt cc s vt v mnh lc ca ch do ta biu l v vic s dng cc s vt y. Do y, YOGA s gip bn ci thin tnh trng th cht, cho php bn thc hin cc s thch v gii phng cho i sng ca bn khi mi ni u t, phin mun lm t lit, hao mn. Hn bao gi ht, nhp iu hin ti ca i sng hng ngy i hi bn kh d thc hin cho bng c. Hnh phc vnh cu mua theo gi . Sau cng, YOGA s lm trin n mnh lit ni bn s minh mn, sng sut l tnh cht ring bit ca tt c nhng ngi no hng bung th cc nng khiu thm kn nht ca h.

Chnh ngay im ny, khoa hc ty phng cng chm chp hng ngn nm. thi i nguyn t, trong cc i hc ng ca chng ta, ngi ta li bt u khm ph thy nhng nng lc trng yu v s minh mn v thn giao cch cm do ngi ta m t di danh hiu l sc tri-gic ngoi quan-nng. Nhng nng lc y lm say m cc nh bc hc v chng i vi h c v mi tinh, c cc o s du-gi xp loi t lu. H khm ph ra nhng k-thut huyn b, do chnh bn cng c th s dng ci thin tim lc v trc gic t nhin ca bn. Nhng xc ng, thc lon v tnh cm thng lm dng sc kho v rt ngn i sng. L tt nhin y khng phi l nhng cm xc lnh mnh v mnh lit pht sinh do mt phong cnh p, mt tc phm m thut, c mt cun sch c ngun cm hng cao c, mt tnh thn-hu thnh tht.

S TNG LIN GIA TH CHT V TINH THN

y l nhng im nng cao phm gi con ngi. V nhng thc lon tnh cm, chng ti mun ni n nhng cm gic m ngi ta c ht sc trnh, nu c th c, khi bc l ra ngoi, nh mt vi thc lon v dc vng, s thm mun, s ghen ght, s cm hn dn p hay tt c nhng xc cm do ngi ta bung tri theo : kh sc, s gin d. V ngi ta bo cho bn bit, v bn cm thy t nhiu bi ri do tnh cht h cp ca nhng cm gic y hay chng ch lm cho bn mt th din, nn thng khi bn dn p chng vo trong tim thc. Nhng y khng phi l mt gii php. Khng nhng khng mt ht cng , thng khi chng li gia tng th khi v, do s trung gian ca h thng thn kinh, chng gy ra trong thn th bn s sinh sn cc c t ; cc cht c chn chnh ny gy ra mi s bc dc, u oi, v d nh trong trng hp s gin d b dn p, nn. Nu l s thm mun hay cm hn, nhng hu qu v th cht biu l chm chp hn, nhng s tn ph ca chng cng tai hi hn v nhiu chng bnh v gan, d dy hay tim u chnh thc bt ngun t , k c nhng trng hp in r, lon tr. y l mt v d c th v ngha do mt bc-s chuyn mn v php phn gii tm l tr bnh k li. Mt bnh nhn n tm ng v hen xuyn, c ln cn mt cch thnh lnh v b mt, khng ti no cha khi. Y thm ving nhiu thy thuc khc v u v ch. Do mt s d hi kin nhn, ng khm ph ra nguyn nhn ca bnh trng. Bnh nhn l s-hu ch mt ta bit th, c mt ngi bn thn cng hp tc trong vic doanh thng, cho ngi bn lu nht cn mnh lu nh. Ri hai ngi bt ng kin v vic kinh ti v xy ra bt ha, chia r. Nhng ngi bn vn t chi khng chu dn nh i (khng hong, tr chng !) v c bm st ly lu nht mc du mi s vn ng v cc th tc thng l. Vy mi khi ch nhn ta bit th leo thang ln lu hai, i ngang qua lu nht, c thy ng bn qu l y thi s bc bi, gin d ca ng li bc thnh cn hen xuyn. Ch cn chn ng nguyn do ngn nga hu qu. y l mt trng hp r rt na do mt thy thuc vng Ba-L va k li. Mt n bnh nhn mp l n khm nghim v l do h thng thn kinh b xc ng v qu s hi trong nhng khi thnh ph b oanh tc. Cho n nay, chng pht ph ny vn chng i li mi php tr liu. ng thu lm c kt qu lm chng bnh bin mt. Vy bn thy l nhng cm xc xu xa, cng vi nhng lo u v bi ri, c nhai i nhai li hoi, l cn nguyn ca nhiu bnh tt v cc bnh tt y t khi chng c ni php tr liu v tm l ngha l theo phng php do ngi ta iu tr v tinh thn ca bnh nhn. y l mt v d na v s tng-quan lin-h gia th cht v tinh thn. Mt thiu n do To-ha tr tru sinh ra vi mt ci mi qu c (Bn bit r... ci mi ca CYRANO). Nng au kh thc s v hnh dng lch lc y. Ngi ta lnh m vi nng. Chnh nng cng trn trnh s gp g vi cc bn ng tui. Mu da nng xm, tc nng xm c, mt nng l khng cn sinh kh. Thc s, nng c v tn t, ht xun sc. Mt hm, nng quyt nh n thm mt chuyn vin v gii phu thm m v ci mi s t ca nng bin thnh mt ci mi dc da rt ph hp vi gng mt xinh ti ca nng. Liu thuc hi sinh y cha nng khi ht mi t ty mc cm. T nay nng c th chim ngng dung nhan mnh trong gng v nhn thng mi ngi. Nng c th ti ci, hn h ! t lu sau nng ln cn, mu da ti sng, tc v mt nng ly li c nc bng lng ca tui thanh xun v sc kho di do. Khng c s gii phu , nng s ko l mt sc kho lung lay vi tnh tnh ch au n. Nay nng kt hn v trn tr hnh phc. Giai thoi ny khng phi l duy nht. Chng ti bit mt ngi n ng 34 tui cng c gii phu tng t. Y vui lng tuyn b y l bc u nhng thnh qu rc r ca y trong lnh vc cm tnh v cc lnh vc khc. V chng, vn ny c cc tiu-thuyt gia v tc-gi kch trng khai thc. V ang ni n vn ngh, chng ti xin ni ngay l vn ngh thng chu trch nhim v s phi hp, lin tng ng bun gia i tnh v au kh, lm nh yu t th hai l hu qu tt nhin v b buc ca yu t th nht. V tnh yu, mt nhn thc cao thng v sng to, tinh khit v t nhin, cc vn s lm thnh mt s biu l bnh hon do yu t tnh dc chim mt a v qu ng, sn xut ra nhng s bi ri s hi v chnh v , nhng bnh tt. S cn phi ni nhiu v vn ny. Vy hin nhin l cc trng thi tinh thn kch thch th cht cng nh cc trng thi ca th cht vang di ln c, v nghch- vn ng ngang nhau. Mt bnh hon, mt tt nguyn c th nh hng tai hi n tm l. y l mt th thch cn phi thng th nu khng mun b dy d, hnh h. V th cht v tinh thn vn thng xuyn b nh hng ln nhau, iu kin v vt cht cng phi ht sc tt p nu ta mun th hng mt sc kho hon ton v tinh thn v o c. V th YOGA c bit quan tm n cc phng php lm ni dn, vn vai, dui mnh, chn tay v ht th (cho th cht) cng nh tp trung t tng (cho tinh thn). Bn hy hnh dung thn th v tr c ca bn khng phi l hai c th tch ri v d bit nhng l cc phn t tng-lin v b khuyt ca mt sinh vt duy nht chnh l bn vy. Nu c bn nng n thi thn th bn, do nh hng vang di s chm chp v li bing. Tri li, mt khi c hot ng c th to tc mt thn th lnh mnh v mt thn th lnh mnh c th to tc mt tinh thn sng sut. Mi s u tng-lin, mc ni vi nhau. Chnh do s tng-lin , s mc ni gia th cht v tinh thn pht sinh ra nhng nguyn tc m ngy nay ai ny u bit l : KHNG AU. Y hc hin i tin mt bc rt xa khi khm ph ra mt s kin rt gin d c t trc cc dn tc hy cn sng gn gi thin nhin : cc ph n c th, khng cn chch hay nh thuc m, sinh n vi n ci vui ti. Nhng mun t ti mc chc y, khi n ch mi l mt l thuyt cc thy thuc u tin xng ra thuyt ny phi ngc ging thi gian tm n ngun gc v ngun gc y chnh l YOGA.

Thc ra, by gi l thuyt y gn thc hin c v hng ngn ph n xin hun luyn theo con ng sinh con khi au n, ngi ta c th nhn thy l cc s luyn tp cn bn, dy cho cc b m tng lai, tr mt vi s thay i, l cc s tp trung t tng, co rt su thm, ni dn ton din v h hp. V th chng ti ch bit khuyn nh ht mi ph n nn thc hnh cc s luyn tp trong cun sch ny, s rt cn thit cho h nu mt ngy kia, h mun sinh trong s vui mng, hn h.

TRIN-N S T CH V C-TNH
Tnh cch my mc, t ng ca t tng thng l cn nguyn nhng s lo lng, bi ri v tht bi. Bn hon ton tp trung t tng, mi khi bn thy cn thit, y l s thnh cng xa b trong tr c bn nhng ngh, hnh nh, cm gic, khng phi l cc s kin chnh yu cn phi nhn mnh ngoi tr cc s kin khc, gii quyt mt vn hay thc hin mt quyt nh. Vy cho nn phi suy ngh mt cch chn lc ch khng phi suy ngh nh chng ta thng hay c thi quen, theo s lin tng nhng kin hay hnh nh do chng ta hng chu. y cng l trnh khi s phn tn thng lm cho chng ta khng ngt bung sui vn v mt kin, t ngt hin ra, li gi ra kin khc, c thay th ngay tc khc bi mt kin th ba v c nh th mi. V d nh khi hnh dung mt chic my in thoi c th kt hp trong tr c, vi ting chung reo, gi ra mt cnh ca ra vo, li c th v tnh a ti mt cn nh ng trc ; cn nh y c th gi ra mt ngi no trong , v. v... L tt nhin hnh nh bn suy ngh trong sut thi gian . B ngoi bn c v rt say m, chuyn ch. Thc ra, nhng t tng ca bn ch l s lin tng nhng kin thun ty, tnh c lm cho bn chuyn hng s vt u tin v vic suy ngm ca bn v c l ngn cn bn nhn thc mi kha cnh ca vn t ra v khm ph thy gii php. Khng c chi ng ngc nhin khi thy s khim khuyt v tp trung t tng y dn dt nhiu ngi ti s tht bi chua cay. Do y, c rt nhiu tr con, lc nh trng hay khi hc bi, mt khi v nh, khng ti no chuyn tm, ch c na. Tuy nhin, bit bao nhiu ngi trng thnh c gi tr thm bi trong i sng, mc du nhng c tnh sng chi ca h, v tr c h, ta nh con bm chp chn bay ht bng n n bng kia, nhy nht t vn ny sang vn khc, khng thu trit mi kha cnh v khng chuyn tm vo vic g. y l nhng con ngi bng lng, tht thng. H bao bin hng ngn vic nhng khng theo ri tn cng mt vic no, c tnh c thm chng chn v rt cc chng i ti u. H b xc cm nhiu v nhng kh khn v nh hng nhiu v nhng chng ngi by ra trc mt h. H c th t gii phng bng phng php tp trung t tng. Nhng thc ra cc php mu nhim ch l mt s sng to lin tc. Mun c th thu lm c s tp trung rt qu bu v ch li y, cn phi kin nhn. Ty theo mc tnh nng ny ca bn, bn s cn dng n nhiu ngy, nhiu tun l, c khi hn na chin thng bn thn. V rng, nu trong thi th u ca bn, ngi ta thng nhc i nhc li cho bn : "Hy cn thn iu ny. Hy ch iu kia", nhng khng h c ai, k c cha m hay gio s, ch bo cho bn cch thc phi chuyn tm, ch nh th no. YOGA s dy cho bn bit iu , c th ni l s lm cho bn n n, xa lnh c nhng bin c hng ngy v bn s t ra khng b lc lng, b v gia s hn n bao vy chung quanh bn. Hin nay, iu g xy n vi bn ? c bn ghi nhn tt c mi s ngoi n, khng h tm cch chn lc. Mi s n rt ln xn v khi, trong mt tnh trng nht nh, bn ku gi n cc iu bn tch tr ly mt quyt nh thi nhiu khi, s quyt nh ca bn li theo nhng kin, khng phi l kin ring bit ca bn, nhng l kin ca ngi khc t by trc mt bn v bn chp thun lm ca mnh vi t nhiu v thc. y l chng bnh trm trng nht ca thi i hin ti. Ngi ta khng c d lun ring bit na nhng l d lun ca bo ch m h tr thnh phn nh gin d, trung thc. H khng cn c t tng c nhn na ; h bng lng vi cc t tng ca s qung co, my pht thanh, cc bch chng thng c cho h, b buc h : "Bn dng ci ny. Bn ly ci kia"... v h vng li. Do vic s dng cc biu ng, s tuyn truyn cng ngy cng loi b ht mi sng kin c nhn. Ch cn li mt t tng cng cng do ngi ta lm c ngoi ph, trong m ng v n hy dit ht c tnh, t do tinh thn cng qu nh t do vt cht. C tnh y, YOGA s cho cc bn li tm thy v lm trin n thm nh phng php tp trung t tng. Quyn lc ny, khi bn c ri, s cho php bn t gii thot ht mi ni u t phin mun, - l nhng k t th ca sc khe tinh thn v, do nh hng vang di, sc khe th cht ca bn, - v mt khi loi tr c ri, sng cuc i do bn s la chn, do s cng p, tr c bn phi cung cp cho bn nhng gii php ring bit ca bn gii quyt mi vn c nhn. Vy bn c th tr tnh mt kha cnh tt p ca cc s kin, vn lun lun sn c nu ngi ta chu kh tm ti. i sng ca bn s c nhiu ngha mi m hn.

YOGA TO S THUN-NHT CHO MT I SNG MI

Khi bn thm nhun su sc cc quy tc ca YOGA, bn s c mt hng-dn vin cho php bn ci thin v trin n ci "ti" ca bn v th cht, tinh thn v o c, l mt ngi hon m hn trn ba lnh vc y. Bn s hc hi bit r tr c, thn th bn v nhng un khc su thm nht ca chnh bn cng nh bn rt quen thuc vi bn tay ca bn vy. Bn s bit kim sot ch ca bn cng nh bn kim sot mt c ch ca ngn tay t bn. Trong khi bn s tin ti dn tng bc mt, trong s nghin cu hc hi YOGA, trc tin gia m sng m ri cng ngy cng thy nh sng, bn s nhn thy mi s bin chuyn trong ngi bn. Cc ngi khc cng quan st r nhng bin chuyn y : bn s vui sng, thch th v nhng phn ng ca h. Thn th bn hnh nh tr hn v n S tr hn. Tr c bn hnh nh hng hi hn, hot ng hn v n s c gii thot khi nhng mc cm, s hi. Cc vin nh ca bn v tng lai s vui ti hn. Ti sao ? V chnh ra, v th cht, tinh thn v o c bn s tr nn mt sinh vt thun nht. Hin nay, nhng s xung kch v th cht, tri tim, khi c ca bn li ko bn t tung v mi pha. Hnh nh bn b phn thy ! Do s phn i t tng, suy xt c hai phng din, chc chn l bn s phc tng nhng dc vng ca thn th, nhng b nhng s thm mun c hi, phm nhng "s by b" trong khi hon ton bit r l mnh lm li ; c bn bo cho bn bit iu . Bn nghe thy ting ni ca c nhng bn khng theo n. Bn khng th lm th no khc hn l n l cho nhng s xung ng, thc gic ca bn. Mt khi tr thnh tn ca YOGA, thn th, tri tim v khi c bn s cng i theo mt chiu duy nht. Bn khng cn phi l mt ngi bt thng, hay thay i, d b nh hng. Bn s khng cn l nn nhn nhng ni u t, lo ngi vn v. Bn s bp nght mi s suy nhc, thay i tnh nt thnh lnh ca bn. Bn s l ch-nhn-ng ca chnh bn thn bn. Ch nguyn s t-k m-th v s tp th dc khng th no cung cp cho bn s gii phng tuyt i ny. Cc nhc im ca t-k m-th tm tt trong cu vn trch dn ca i thi ho Anh SHAKESPEARE (1564-1616) : "Nhng li ni ca ti bay i. Nhng t tng ca ti li tri t".

T-k m-th khng h bit n s kin l khi c cn phi c sa son trc khi s m-th hnh ng, y nh mt ht ging, mun ny mm, cn phi c mt ch t thun li. C mt k thut r rt ca YOGA v s sa son y bin i bi ct km ph nhiu v kh ho ca sa mc thnh mt mnh t mu m. Cng nh mn th dc, d luyn tp chm ch n u chng na, khng th no ci thin c c tnh ca bn v cng khng c nh hng g n y c. Nhng c l bn cn hi ngn ngi, thn trng v l do tn ngng ca bn ? Nhng k lut v o c, tinh thn v vt cht u chung cho nhiu tn gio hay trit hc ; chnh l v chng u c chung mt ngun gc : ngphng, ci ni ca cc tn gio v cc nn vn-minh. Trong vic thc hnh mi tn gio, phi chng c s yu cu cc tn cu nguyn, hoc l nh hay l ti cc ni n i, miu mo dnh ring cho cng dng y ? V li, cu nguyn l th no ? Ngoi mc ch tuyt lun v tinh thn, phi chng cu nguyn cn l mt s ngh ngi v vt cht ln tinh thn v thng thng n i hi s bt ng v s tp trung t tng vo THNG-, c khp cht li trong thi gian , khng cho cc s ngoi lai lt vo ? Phi chng cng nh s n chay, th trai s mang n cho th cht, theo ng k hn, s ngh ngi cn thit ? V nu YOGA gi ra cho cc tn ng-phng mt k lut v tn gio, thi s thch ng vi hon cnh ty-phng ci thin bn v th cht, tinh thn v o c, ch c th l hng dn bn trn con ng tt lnh-mnh ha bn thn. Cc vin nh v kt qu do s gio hun ca chng ti nhm mc ch cung cp cho bn mt ci nhn khi qut lm cho bn c ao theo ui n cng, nh mt du khch nhn k mnh t mi hin ra trc khi quyt nh bc chn vo y. By gi chng ta hy t gi nhng quan nim i cng nghin cu k cng hn nhng vn cn thit cho s xt mnh ca chng ta.

Chng II PRANA V TH CHT TINH LC

Nhiu ngi Ty-phng ch tin ci g h trng thy. Thn th ca h s d c l v n in hnh bng xung t, v n rn chc, m c v c th s m c. Tuy nhin, t nay ta cn phi tin tng l c nhng ln sng t-in, nhng siu m v nhiu s khc na do ta khng trng thy nhng vn c thc. V vy chng ti hy vng rng, mc du tnh hoi nghi ca bn, bn s c ht, khng cht ng vc, chng ni v PRANA, nguyn tc trng yu phn cc s h hp v hai th tinh lc vi nhng trung tm nng lc hay "CHAKRAS". Chng ti s khng lm dng cc danh t bc hc, nhng chng ti s dng chng mi khi cn thit, trc ht y l nhng ting ng nht, sau na chng c th lm cho bn xc ng v gip bn thm nhun hn ngha v ni dung bao hm ca chng. Lm th no m hng t t bo cu to nn thn th ngi ta vn on kt cht ch vi nhau, ch h bao gi la b nhau, tr ra trc s nt ra sau khi cht hay tc dng phn tn ca mt v n nguyn t ? Cc t bo ca mi sinh vt u phn bit nhau v im chng sinh ra, trin n, sng v cht cng chung mt nhim v rt r rng. Cc t bo y chng cht ln nhau, nhng nu quan st k bng knh siu-vi thi ta thy, tt c mi t l u c gi nguyn vn, k c nhng khong trng khng gia chng, ta nh cc v tinh t l lng trn tri. Mi t bo y u c cu to nn do cc nguyn t c mt nhn gia, chung quanh qun qut cc in-t ta nh cc hnh tinh vch ng qu o bt di bt dch ca chng chung quanh mt tri, trong v ngn v s vn vt ca v tr, t ci v cng nh b n ci v cng ln lao. Trong mi mt th gii nh li-ti y l cc nguyn t, ci nhn gia thc hnh sc hp dn ca n trn cc in-t nhng phm vi hot ng ca n khng vt qu nhng ranh gii ca in t m n cu to thnh trung-tm. Vy trong thn th chng ta, quy thuc v u nhim v trng yu duy tr s kt hp gia cc t bo, cch th no gi gn chng trong s bi tr nh mun ca to ha, nhm cu thnh mt ton b t tc cho chnh mnh ? Nhim v y thuc v mt lc lng hot ng ngay chnh trong ngi chng ta, do chng ta ly c t bn ngoi chng ta v khoa hc ng phng gi l PRANA. Do cc o s du-gi c xa pht minh ra, PRANA c ni n trong cc sch UPANISHADS vo khong 700 nm trc THIN-CHA. V sau ny, GORAKSA v MATSYENDRA l hai thc-hnh gia i ti, hot ng vo khong 58 nm trc v 78 nm sau k-nguyn c-c c xy mt kiu h hp c bit PRANA dit tr cc chng bnh. Trong cun "Kh -te ca khng trung", nh bc hc Anh Oliver LODGE vit : "Mt ca -te bng nm mi ngn ln mt ca bch kim v tng s cng lc -te cha trong mi ly khi khng trung bng cng lc mt nh my trung ng mnh mt triu m lc v hot ng khng ngng trong bn mi triu nm". im ny c th cho chng ta mt kin v sc mnh bao la, v hnh ang bao bc chng ta. Chnh l trong ci kho cha khng l v sc mnh y hay PRANA m YOGA s bo chng ta cch thc rt ta ly, nhng trc ht chng ta cn phi thu trit vn . Trit-gia Anh Herbert SPENCER (l820-l903) vit v ngun nng lc sinh tn bao qut y : "Trong cc s b mt, khi ngi ta cng ngh n li cng thy b mt thm na, vn c mt s chc chn tuyt i lun lun tn ti : chng ta hin ang ng trc mt cng lc v bin v trng cu do tt c mi s u y sanh ra". Cng trong tinh thn , Swami VIVEKANANDA, mt lnh-t du-gi thuyt, ct ngha PRANA l "s biu l mt quyn lc tng qut v bin v khp mi ni". Cc dn chng ny c xc nhn v vang cch y vi nm, do s cng b kt qu nhng cng trnh tham kho ca bc s Manfred CURRY ng . hng dn mt cuc iu tra v y t rt bao la, xa nay cha ai thc hin. ng nghin cu v phn tch hng chc ngn c nhn v nhng cp v chng, khi u t vn do nhiu hi ngh y hc quc t cp ti : th gii hin i, v nguyn ng lc no ngi ta b nh hng v hnh phc v sc kho ca mnh ? ng tm thy gii php cho vn l khm ph ra trong khng trung mt hi kh v cng him c m ng gi l ARANE v l mt cht ng v ca cht -dn. Mt vi ngi khng th no b qua c hi kh y v nu thiu n thi hnh nh khng th no th c na. Tin xa mi trong cng cuc su tm, bc s CURRY nhn thc rng ARANE rt cn thit cho tt c mi ngi v n iu khin i sng ca nhn loi n ni l nu n bin i thi tt c mi s trn tri t ny s b tiu dit ngay tc khc. Vy i vi o s du-gi cng nh bc s CURRY i vi nh bc hc tn tin cng nh cc ngi c xa, PRANA hay ARANE l cht m chng ta , s gi l "S h hp cng thm X", ngha l cht g trng yu hn khng kh, m chnh khng kh cng rt cn thit cho i sng ri. V l mt cng lc v hnh khng thuc v ngoi gii, nn bn phi hc hi (trong nhng trang dnh ring cho s h hp) cm thy n xm nhp vo ngi bn. S ht th PRANA va b dng c tinh thn ln th cht mt cch tinh t hn v hiu nghim hn l s ht th dng kh tm thng. y l mt s kin ta nh mt th -dn bc ra trong cc nh my c nhiu my pht in c ln. Nu cc my c th s dng in lc thi ti sao tr c v thn th ta li khng li dng c cng lc v cng cao ca PRANA ? V li, PRANA rt c th l ngun gc ca in lc di tt c mi hnh th. Cc o s du-gi qu quyt rng PRANA cng phn cc ngha l cng

c mt dng-cc (PENGALA) v mt m cc (IDA). S phn cc y, cc dn tc -Chu bit t hng ngn nm nay. Chnh l do s h hp phi theo ng cc quy tc do chng ti s hng dn bn m thn th bn c th tch tr lng thc v cng lc sinh tn phn cc. PENGALA s ht cng vi khng kh do l mi bn phi, cn IDA do l mi bn tri. T lu nay, ngi ta vn mm ci v s xc nhn y. Nhng nm 1905, bc s ARKINS hc vin y t CALIFORNIE, do nhng phng php my mc, khm ph ra l hai bung phi ca ta pht ra nhng dng in. Henri LINDHAR c th xc nhn rng "khng kh vo l mi bn phi to nn nhng dng in-t m-cc dc theo xng sng m tri". Khoa hc tn tin xc nhn s thc hnh ca thuyt YOGA vi s chm tr hng ba ngn nm. Xin bn hy nh k nhng nguyn tc do chng ti va trnh by. Bn s thy s p dng khi chng ti hng dn bn phi h hp nh th no. S h hp theo YOGA s cung cp thm cho bn s b sung cng lc ci thin con ngi ca bn. Nm 1920, nhiu cuc th nghim c thc hin i hc ng YALE m nhng kt qu rc r lm kinh ngc chnh ngay cc th nghim gia !

CHT TINH-LC
PRANA m chng ta bt c trong khng kh do s h hp gi l "Prana thng tng", khng dng cho th cht ca chng ta. N tip t cng lc sinh tn cho ci m cc o s du gi gi l "tinh lc" ngha l con ngi th hai ca chng ta. Nh c cng lc sinh tn y nn mi gi gn c s kt hp cc t bo v tinh lc v gin tip gi gn s kt hp cc t bo v th cht ca chng ta. Theo bnh thng, th tinh lc ca chng ta l v hnh nhng n cng c nhng c cu, b phn nh thn th ca chng ta v n cng t nui dng, tiu ha, bi tit v h hp. Th tinh lc ca chng ta tm thy lng thc sinh tn trong mt th Prana gi l APANA do cc thc phm m chng ta n ung. Tri ngc vi cht Prana thng tng m chng ti va ni n, APANA l cht Prana h tng do s cu to ca cht lng nhng sinh vt v thc vt m chng ta n. Bn hy coi k hnh s l v s 2 thy r nhng c cu trng yu v th tinh lc ca chng ta. Hai ng dn (hay NADIS), mt i t l mi bn phi (PENGALA), mt i t l mi bn tri (IDA), giao nhau bn ln v cng gp nhau ch xng mng. Mi ng mang tn ca cht Prana do n di chuyn. Mt ng dn th ba (hay SOUSHOUMNA) i t nh u chy thng tp ng sau xng sng v cng chy ti tng thn kinh xng mng. Ba ng dn y l cc dy thn kinh chnh yu ca th tinh lc. Chng phn chia cc nhnh i khp mi c th. Trn qung ng i qua thn th v bn im giao nhau cng nh im cui cng trong cuc hnh trnh, hai ng dn PENGALA v IDA u i qua nhng trung tm (hay CHAKRAS) tng hp vi nhng tng thn kinh ca thn th chng ta.

Hnh 1
Ngi ta c th hnh dung nhng trung tm Chakras nh cc bng hoa m cung i t xng sng - ( tr c trung tm cui cng pht sanh trn ng dn Soushoumna ) - v vnh hoa n ra cc v tr ghi r trn hnh v theo trc din (Hnh 2). i t trn xung di, cc trung tm y l : 1) Vishoudda : tng hp vi tng thn kinh thuc yt hu v, ng sau, vi tiu no. 2) Anahata : tng thn kinh thuc tim. 3) Manipoura : tng thn kinh thuc d dy. 4) Swadhistana : nhng hch hnh bn nguyt v tng thn kinh thuc bng di. 5) Mouladhara : tng thn kinh thuc xng mng.

Hnh 2
Mt trung tm duy nht AJNA, khi c ca th tinh lc, tng hp vi tuyn-tng-qu, l c lp vi hai ng dn PENGALA v IDA. y l b ch huy. N thu nhn cht PRANA mt cch gin tip, do trung gian ca ng dn SOUSHOUMNA. Cn nm trung tm kia thu nhn, bin ch v phn phi cng lc PRANA trong khp th tinh lc. Nhng cht PRANA thng tng, dng cc (do l mi bn phi ht vo) v m cc (do l mi tri) ra i, theo cc ng ng dn, ti nhng trung tm v chng giao nhau y, trc khi ti trung tm ngun gc hay MOULADHARA (xng mng). Ngi ta c th so snh cc trung tm y vi cc my nhn dng in PRANA v phn phi in i cc trm s dng ngha l cc c th. Do s kin phn-cc cht PRANA, sc khe ca th tinh lc ty thuc vo s thng bng ca ba yu t : 1) Hiu s in-th hay hiu-th gia PENGALA v IDA. 2) Lu-lng ca PRANA hay cng in do cc ng dn (Nadis) cung cp. 3) in tr mnh hay yu ca cc trung tm (Chakras) khi tinh lc sinh tn chy qua. Nh tt c mi s kch thch u tt hay xu, cht tinh lc cng c s vang di trn thn th, nu th qun bnh ca cht tinh lc b tan v thi sc khe ca thn th s t ng st km. Cn nguyn ca vic tan v th qun bnh y l s khim khuyt v h hp v chnh do m chng ta hp th cht PRANA. Nu v mt l do no , hoc s mi, tht tha hay mi lch, bn ht th nhiu vi l mi ny hn l mi kia, hiu s in th ca cht lng gim st v sinh ra nhng s bc dc, u oi. V th nn l mi bn tri ht th khng y l mt trong nhng nguyn do ca s gi nua qu sm.

Chng III S H HP
By gi bn hiu tm quan trng c bit ca mt s h hp ng mc, hp cch. Cc ng dn PENGALA v IDA ni lin vi hai l mi v tri li, khng h c lin lc g vi ming. Th cho nn, nu bn th mt phn ln bng ming, sc mnh ca in s suy gim trong tinh lc ca bn v bn khng ht th c nhiu cht PRANA. V chng, phn nhiu ngi ta ch ht th c 1/10 dung tch ca lng ngc m ng l h phi lun lun ht th y hai bung phi. Hu qu : s cn tr ca cc trung tm (Chakras) khi cht Prana i qua, theo nh nguyn tc hao mn, suy nhc ly tin ca cc c th v khng c rn luyn y . L tt nhin l s h hp thng l vi hai l mi duy tr cng- in ca cht tinh lc sinh tn ti mc khng thay i v bo m s hot ng iu ha ca cc trung tm (Chakras). Phn nhiu ngi ta c thng xuyn mt l mi b t hay nhiu tc nghn (nguyn do cc s kh khn, bt tin v khng nhng au mt b phn nhng au tng qut v l ngun gc ca s mt nhc, nng ny). Nu gp trng hp , mi khi ng, bn hy nm nghing v pha l mi b tc nghn v nh th mi s n ra ngay. Bn cn phi luyn tp cho quen ch th bng mi v cht Prana ch c th vo trong ngi bn do ng li y, v th bng ming s lm nga rt cung hng, mm nht cc mng nhy, khng cho php khng kh c lc ng mc v lm mi cho bn nhiu bnh tt, trong s c bnh nhiu m, chy nc di. V bn s thy tt c mi s u c nhng l do hin hu trong thn th ngi ta, mt php mu nhim v s hon ho ! Nh lng mi, nhng yu t v duyn, xu x m i khi ngi ta mun nh i cho bin ht, li ngn cn khng kh khi t nhp qu bt ng v lm nga ngy, kh chu cc mng nhy. L tt nhin, nu bn c th kim sot c s h hp ca bn v ban ngy thi bn khng th no lm c trong khi ng. Nhng nu bn tp c thi quen tt p y thi n vn theo ri, in su vo tim thc bn v bn s c hng th ch li trong gic ng. Nh th, s h hp bng mi x s nh mt nguyn ng lc phng nga bnh v th cht, mt kch thch t v tr no v mt ngun cm hng v tinh thn. Phng php phng nga bnh thin nhin y trnh cho bn khi mc nhng s kh chu v bnh tt, s cho php bn mt ph tri hot ng rt

ng gi, thng thng s trnh cho bn khi phi dng cc th thuc. y cn l mt chng bnh ca thi i. Cc ngi th h chng ta, mi khi thy au n hay bt rt s g, h khng mun tm kim liu thuc trong s tr li vi nhng lut l thin nhin ; h khng chu un nn mnh theo mt s c gng, mt k lut v th cht no c. H chy vi n tim bo ch mua mt hay nhiu th thuc c c tnh cha mi chng bnh. Ngi ta thng k li cu ni bt h ca mt gio s y khoa i hc ng : "Cc bn hy cp tc cho i mt liu thuc trong khi thuc y hy cn tr c bnh". Nh th c ngha l hiu qu ca mt th thuc c coi l thn dc cng ch l nht thi, thong qua. Bn hy ly v d nh thuc STREPTOMYCINE. Mt tp ch y hc b buc phi cng nhn : "Ngi ta khm ph ra cc trc-khun sng dai v cng tn trong i a s cc bnh nhn. Tnh trng y ngn cn s tip tc tr liu bng thuc Streptomicine cho cc bnh nhn cng nh cc ngi b ly bnh". Ngi ta quan st c M nhiu trng hp nhim c do cc trc-khun bng bnh chu ng c thuc Streptomicine v do cc bnh nhn k li. Ngi ta cng nhn thc c l cc vi trng tp quen vi thuc PNICILLINE v SULFAMIDE. Chng t v v thch ng vi thuc nn hin tng b buc cc phng th nghim phi lun lun tm ti cc th thuc tr sinh mi. Nu cc th thuc c mt s ch li, mt s cn thit, i khi chng ta khng t chi iu nhng chnh ra to-ha s vn thng li cui cng. V th, trong th gii vn minh v my mc hin i do chng ta b buc phi phc tng v chng ta ang sng y, hnh phc thc s ca chng ta l phi quay v vi nhng lut l thin nhin t kim ly cho chng ta mt sc khe di do hn. Vy theo lut l chnh yu, khng kh cn cn thit cho ngi ta hn l thc n, nc ung hay gic ng. Ngi ta c th khng cn n ung v ng trong vi ngy m khng nguy him g n tnh mnh. Bn hy nn th v bn s cht lin trong vi pht. i vi ngi Ty-phng, ch cn th l , cn th th no thi khng quan h my v khng thnh vn . To ha thc hnh mt ng tc v bp tht ngoi mun ca ngi ta, gi l s h hp. Ai ny u hi lng nh vy m khng cn nhn xa hn na. Cn bn, v bn ang hc hi v YOGA, tng bn khng nn ly lm tha mn v s km c gng y. Trong th-chin va qua, c chng minh rng s sng sut ca cc phi-hnh on gim bt i khi s tip t bng dng kh st km.. Vy nhp iu s h hp ca h thay i rt t m chnh h cng khng h nhn thy ! y l tm tt mt cng vn chnh thc ca B Khng Qun Anh gi cho cc hun-luyn vin trong Khng-lc Hong Gia : "Hiu qu ca s thiu dng kh cng kh ging nh hiu qu ca s ung nhiu ru qu. c suy xt v tr thng minh b suy gim rt nhiu v sc lc v th cht st km i, nhng chnh phi-cng khng h nhn thy nhng s thay i y v c tin chc l s suy xt ca mnh vn minh mn v mnh c th ng u vi tt c mi trng hp. Chc chn l mt tm trng nh th s l ngun gc cho nhiu nguy him trm trng. Chng ti nhn mnh v tm quan trng c bit ca cc mt n dng kh dng cho tt c cc nhn vin phi hnh on no cn phi bay cao qu ba ngn thc". Khng cn phi l phi cng mi kh no v s thiu dng kh. Ta cm thy s trn cc ngn ni cao. M cng khng cn phi tm cao- na. Ging b st nh loi ngi trong cc thung lng v cc thnh ph u phi chu nhng hu qu y. Cc ph x y ry nhng ngi ht th hi ht b ngoi v do , h l nn nhn nhng s bi hoi v tinh thn v suy nhc v vt cht m h ch ti cho nhng cng vic v ni lo lng ca h. nh nh th nn c ban ngy v ban m, s h hp u g b, cht hp. Hu qu khng th trnh c : hng triu ngi b bnh mt ng kinh nin. V th nn thuc ng (cng vi thuc cha to bn ) to nn mt ngun li rt ln lao cho cc phng th nghim. Ngi ta i ra hiu thuc mua ly phng tin ng yn. m u thi kt qu m mn, m th hai, t kin hiu hn. Ri ngi ta tng liu thuc v ng c. Ngy hm sau, tr thnh u m, n n. Ri i thuc v th ht mi th thuc do ngi khc mch bo. Sau cng ngi ta t u c mt cch chm chp. V cc th thuc ng u c cht c, v li ch c bn theo toa bc s. Sau cng, thuc li c th tr nn xu xa, ti t hn l bnh trng. Sng sm tinh sng, bn hy nhn k gng mt cc ngi do bn gp thi bn s c nhng nhn xt rt thm thng. H hng th c mt gic ng thc s ngon lnh cha ? iu no ng vi ngi khc thi cng ng vi bn. Khi bn ng cha y gic (bnh thng mt gic ng thc s cn phi t 7 n 8 gi), bn s thy rc u, ta nh b ng c. S hot ng v th cht ca bn gim bt i v cc nng lc tinh thn cng b st km. Tri li sau mt gic ngh ngi y v hon ton, khi thc dy bn s sng sut, lng tm vui v. Bn thy i ti p qu v lc thc gic, bn thy khe khon thm. Vy nu bn thch ci thin i sng ca bn v th cht ln tinh thn thi bn cn phi tp quen h hp cho ng mc nhng khng phi l s h hp nh ngi ta thng vn thc hnh trong khi tp th dc. Theo nh s ch bo ca cc o s du-gi s h hp cn i hi nhiu hn l ch ht vo v th ra trng cch. Sau khi i vo cung phi, mu cn phi c hon ton ty lc trong mt cuc tm y dng kh mi tm kim cho thn th mt cng lc ln lao hn, n lt cng lc ny li cung cp cho c mt sinh lc ln lao hn na. Mi khi ht vo, phi ca bn phi cng y dng kh n mc ti a. i vi bn, s cn phi tr nn rt t nhin cng nh s h hp ngn ngi v ngho nn ca bn hin ti. By gi bn bit r cn phi bt ly cht b dng Prana nhi nht vo trong ngi bn khi bn cn dng n v ngay c trong gic ng ca bn na. S h hp c ng-lc tnh s tng cho bn mt gic ng say sa v li sc, ci thin nng xut hng ngy ca bn v cung cp cho bn mt kh lc rt mnh lit. y s khng phi l hnh-phc ph du v huyn hoc do cc cht ha hc v thuc to nn nhng l mt hnh phc vnh cu. ng-phng, ngi ta lun lun ch trng c bit n ci gi l "S h hp su thm". n-, qu hng ca YOGA, khi thy mt ngi no i do mt cho hp php v sinh thi ngi ta bo y : "Mowa miana" c ngha l : "Y i n khng kh ".

C CH CA S H HP
Chng ti xin li qu bn nu phi nhc li nhng nguyn tc s ng. i sng bt u v kt thc bng mt hi th. Ngi ta th mi ngy 22 ngn ln. S h hp nhm hai mc ch : a) Cung cp, do s ht vo, mt s dng kh u n cho vic lu thng kh huyt. b) Trch trong mu, do s th ra, mt cn b chy ri gi l thn kh. Dng kh vo trong thn th ngi ta do hai l mi, yt hu, thanh qun vi nhng giy thanh m, kh qun v cung phi. Mi lc khng kh, chn li nhng vy bi li ti bay trong khng trung. Cc nim dch ca mi tit ra mt cht nc nhn gi l d mi, khng nhng

ngn chn bi nhng cn hy dit cc vi trng. y l s xc nhn mi m v tm quan trng ca s h hp bng mi. Sau cng khng kh, c thanh lc v hin trong mt nhit m du, vo trong cc cung phi v c dn thng ti hai bung phi. y, cc cung phi c phn chia ra mt s ln cc t bo chung quanh ta ra mt h thng mng li cc mch mu mao-qun. Chnh mu thu ht dng kh ti trong cc mao qun v loi b thn kh ra. Mu y, ti thm y dng kh, i thng t phi ln tim c phn phi i tt c cc c th trong ngi v sau cng li tr v phi y thn kh sn sng tng kh ra ngoi. Th l mt chuyn ng tun hon c dng nn. Khi bn h hp, s ht vo lm cng n phi c th thu ht dng kh, trong khi s th ra trc xut cc cht cn b nguy him. S h hp gi l "su thm" rt cn thit n ni to ha, nh bn thng nhn thy, b buc bn phi thnh thong thc hnh ngoi mun, bng cch lm cho bn ngp mnh hay th di. Nh vy, bt c d bn phi h hp mnh hn nhm mc ch gia tng dng kh trong huyt qun ca bn. Trong s h hp bnh thng, nhng t bo nh ca phi khng c sc hot ng bo m hon ton s thay th cn thit v dng kh v thn kh. Khi ht vo, cc t bo ca phi thu nhn khng kh ti mt nhng lng ngc khng th thi hnh vi chng sc p cn thit tng kh hon ton khng kh nhim c. Nht l trong thi k ng tui, phi v ngc dn dn tin ti mc km sc co dn. V li, s h hp tc ng r rt trong tri tim, mt yu t mt nhc nht ca c th v l tnh trng quy nh thi hn ca i sng. Tim p mi ngy 100.800 ln v trong thi gian , cung cp mt cng vic khng l tng ng vi s nng ln cao ba mi phn mt trng lng 130 tn. Bn c th tng tng n iu y chng ? Mu i khp thn th ngi ta trong 3 pht. Bn cng lm vic nng nhc bao nhiu, bn cng i nhanh hay chy thi tri tim bn cng phi p nhanh ly trong phi dng kh do bn t chy v bn li cng b hao mn, suy nhc. V li, cht a-xt uy-rch, - mt trong nhng cn b ca s bin ha khng c hon ho trong c th, - c th chy trn vo mch mu v gy nn rt nhiu bnh tt, gi l chng bnh ca thi k "ng tui" nh au thn, rc u, nhc mi bp tht, thn kinh vim, phong thp, chng mt... nu mu thiu dng kh, khng th loi mt cch bnh thng ht cc cht c ca n. Sau cng, khi c th suy yu i vi tui gi, cc hng huyt cu, - khng c phn phi u v s lit nhc ca cch m, s cng rn ca cc ng mch hay s pht ph - khng c tip t y dng kh v cht i ; cc m th cht s b mu thu ht v gy ra s tc nghn cc ch ni nhng khp xng vi nhau. S h hp c ng-lc tnh lm gia tng s chng i ca bn, vi cc s truyn c, cm nhim. Thng thng s kim sot h hp rt t nhin. Khng nhng bn cn phi bit cch ht th hay hn v su thm hn na, nhng cng bit k-lut ha, bt s h hp t ng, ngoi mun ca bn vo khun php. YOGA hun luyn cho bn bit h hp c thc v c phng php. Trong khi k-lut ha s h hp, bn cng c khuynh hng kim sot tr no ca bn. Bn lm th no mun nghe mt ting ng gn nh khng th nhn thy ? Bn ngng th, ci u xung, p tai lng nghe cho r hn. Tri li, nu bn mun vt qua mt chng ngi vt hay dng sc mnh di chuyn mt g ln, bn lm g ? Chnh lc trc khi dng sc mnh, bn phi ht vo thit lu. Nh vy, trong mi trng hp, bn kim sot mt cch t nhin s h hp ca bn. C l khng bao gi bn t hi ti sao li nh th ? Cc ngi Hy-Lp c xa bit r vn . Vn ng trng ca h o c hai trm thc, l chiu di ca nhng cuc chy ua v h ni rng y l khong cch m mt ngi kho mnh c th chy c khng cn phi ly li hi th. Chng ta hy tr v vi thi k hin i. Ti Th vn hi B-Linh, cua-r da en Jess OWEN ph nhiu k lc v c hoan h nhit lit nh mt lc s hay nht trong nm. Y tit l rng trong cuc chy ua mt trm thc, y nn hi th ngay t u nn y c th c gng rt mnh m b xa cc ch th. Cc bo ch gi y l "con qui vt hnh ngi". Ngi ta khng chu tm hiu xa hn na. Khng mt chuyn vin no, khng mt hun luyn vin no th tm hiu xem ti sao OWEN li nn hi th ? Ch mi v sau ny, ngi ta mi bit l y thc hnh nhng k thut ca cc o s du-gi v s h hp c ng-lc tnh : Vic nn hi th trong lc luyn tp cho php mt s tp trung t tng mnh lit hn v s c gng cn thit. Nu bn ngng th, ng tc ngoi mun ch do s kim sot ca tim thc, bn s huy ng ht tt c mi cng lc v tinh thn kim sot nhng ng tc cn thit cho s u tranh vt cht m bn nh chin thng. L tt nhin l bn ch nn lm dng s thc hnh nn th y. Nu cn, bn nn nh thy thuc khm nghim tim v phi cho bn. Bn ch nn c p nn th qu trn t 40 n 45 giy ng h. Thc ra s qu trn y c th rt nguy him. Trong trng hp OWEN, l k thut h hp p dng trong cuc chy ua v gm c mt s nn hi th mi giy, ng thi lc s cung cp mt ng tc v bp tht, c mt cng lc rt ln lao so vi thi gian t i. Nhng Henry ANGLADE, mt nh qun qun v ua xe p, va tuyn b l phn nhiu nhng thng li ca y u nh c YOGA. Vy i vi Anglade cng nh i vi mi tay ua "ng trng", vn t ra l phi "c th, chu ng" vi tt c nhng s kh khn gp phi, d trong khi i ng, tri thi tit, tai nn, tnh tnh ca cc bn ng i hay cc ch th. Chc chn l k thut h hp s d phn vo y nhng n cn phi c h tr bng s mm mi v bn b ca th cht, nng lc bi b li sc khe, trong khi chy v nht l lc ti trm ngh bng phng php lm ni dn, ht co rt v cc t-th (ASANAS). Sau cng, v c l y l im can h nht, bng "tinh thn YOGA", s ha hp ca tnh cng-ngh, bnh thn, s ho hip, vui ti v kh sc lun lun ti tr, ci m. Vy thi , c ch ca Anglade, trong mt vi trng hp, cho php ta ngh rng y cha t ti mc hon ho ca "tinh thn", khi no y tin ti mc thi chc chn y s l mt nh i qun qun. By gi, mt vi nguyn tc c bn nh li hay bit ri, chng ta hy sang phn cc s luyn tp l hiu qu ca nhng nguyn tc .

PHN HAI

NHNG S LUYN TP
KHI NIM M U
Khng bao gi s thc hnh li hi c kt qu m mn nu khng c tr ngi, kh khn. Nu bn mun hc hi khiu v hay ca ht, i xe p hay li xe hi, thc hnh mt mn th thao hoc lm mt ngh bng chn tay hay tr c, khng th no bn hon ton thnh cng c nu khi u bn khng theo mt phng php hay khng lm vic. V sau cng, nht l bn khng luyn tp mt thi quen lu di, y nhng cam go v s nhc i nhc li i i rt nht nho nhng lun lun c ch li nu bn vo y mt thin ch bn b v s ch c bit thc tnh.

Khi bn mi tp c, ngi ta dy cho bn nhng ch ci, phn bit nhng nguyn m v ph m ri nhn thc cc nh trng m. Sau bn c n nhng ch ngn nht, ri kh nht, trc khi c n nhng cu ngn... v by gi, bn c th lic mt c lun my ging lin. Nhng bn mt bao nhiu thi gian nhc i nhc li tin ti kt qu ngy nay i vi bn hnh nh l l tt nhin ? Mt c th-k nh my phi mt bao nhiu ngy bit nh my d mi pht ch nh c 60 ch ? V bn tng tng l mt minh tinh thng thng rp Opra ch hc tp cc v iu trong 8 ngy ? Vy l do s lun lun nhc i nhc li m cc ng tc tr nn t ng nh my mc, ngha l chng ta c th thc hin hon ton mi hot ng m gn nh khng phi ngh n chng. V th chng ti ch xin bn mt s thc hnh lin tc. Bn hy hc thuc lng nhng php luyn tp do chng ti sp ch dn cho bn bn c th tp trung t tng vo v khi b chia tr, sao lng v phi c trn giy. Trc ht bn hy hc cch thc ngi. Khi bn ng, hai ng chn cng ra, cc bp tht co li gi cho thn th bn c thng bng. Nu bn ngi thi xng sng, ct tr c cu to nn nng sc nng ca thn th s gi cho na mnh trn ca bn c ngay ngn. Bn hy ngi xp xung t (theo th th may), hai ng chn xp tro li ngang mt c v gt chn p vo trong. Bn nga hai bn tay trn u gi (tay no trn u gi y). Thn bn phi to thnh mt hnh tam-gic, chp l nh u v y l hai ng chn t u gi ny sang ti u gi kia. Nu ngi nh th, bn s ngi ngay thng theo nh lut l ca thin nhin. Mt khi bn tp thnh thi quen ri thi y l mt th ngh ngi tt p nht. Ngay t by gi, bn c th rn luyn cho mm do cc khp xng ni tip pha di (trong mt hay hai pht). Trong th ngi "th may", hy n mnh hai u gi xung cho gn st t v mi pha bn thn th (v hy ngng li ngay nu thy au nhc pha trn i). Bn th c gng a gt chn cng nhiu cng hay v pha hi-m (khong gia hu mn v c quan sinh dc). Bn cng th c gng lm mm do cc mt c chn bng cch, trong th ngi y dn dn nga cc gang bn chn ln. Nhng tc dng y, thc tp hng ngy, s sa son cho bn mt cch rt hiu nghim v vic nghin cu cc th ta-thin. Xin bn hy nh l khng ti no bn c th hi c kt qu m mn ngay t nhng bc th thch u tin. Nhng d kt qu nh nhoi n u chng na, y vn l s thng li v thin ch ca bn. Khng h c php mu nhim trong YOGA, nhng ch l nhng kt qu tt nhin v chc chn hi c do " ch cng quyt" luyn i tp li nhiu ln. Nu ngi bn ph nn hay cng nhc, th ngi "khoanh chn" lm cho bn kh chu thi bn ch nn bun phin. Bn hy ngi trn mt chic gh thp hn gh thng hay gh bnh hai mi phn, - gh y c da lng thng, khi bn da vo thi lng bn cng thng tp lun. Bn c th ngi trn mt gh u thp v da lng vo tng. Th ngi y khng c l tng cho lm v khng em li kt qu hon ton nhng sau ny, khi bn bt u thc hnh cc th ta thin theo s hng dn ca chng ti thi chn tay bn s tr nn mm mi v bn s c mt th ngi hp cch.

Chng I S NI DN HAY BUNG LI TON DIN SAVASAN HAY TH NM CHT GI

Chiu v n nh mt nhoi bn tng l khng ti no c th n mt ni h hn hay i n ti na. Trong ngy hm y, nu bn mun tm li sc khe hnh nh b ri bn thi bn hy thc hnh mi pht ni dn hay bung li ton din. Mi s mt nhc v p lc thn kinh s bin ht. S bung li cn phi thc hin ngay t u mi bui luyn tp hng ngy. V th tng n lc cn phi ni vi bn v vn ny. C khi no bn nhn cc ngi ngi trong phng i nh ga hay khch sn ? H tng l h gii tr, ngh ngi hay ni dn ht cc gn ct, bp tht. Thit l mt o tng ! Khi ng ln tip tc cng vic, h cng mt mi y nh trc. Ngha l h ngi hng kiu, cc bp tht vn cng thng nh khi h ang i hay ng. Thng thng cc ngi vit nhiu hay ku au vai phi hoc cng c khi xng b vai. y c th l v trong khi vit, cc bp tht nhng phn thn th b co rt thng xuyn. H th ni dn cc bp tht y sau khi lm vic, h s thy tt p ngay. K cng kh m thc hin c v cn phi ngh n thng xuyn nhng vi s kin tm, bn ch, h s t ti mc. Bn nn ngh n ni dn c trong lc i. Nhiu ngi i hng kiu ngha l bc nhng bc ngn qu, nh vy bp tht co rt nhiu khng n nang bn chn. Bn cn phi n nh chiu di mi bc chn ty theo hnh-th-hc ca bn. Ri khi bn t ti mc , do nhng s d dm lin tip, hc i cho mm mi, bc di, tin mi bc chn vi gt chm t trc tin (nhng khng nn gt), ri gang bn chn, sau cng mi n cc gt chn. Mi bc chn u tn cng trn nhng t ngn chn, gt nng ln. Mun cho s i c ni dn, ba giai on ny cn phi c lin lc mt cch mm do, v d nh trong giai on th nht, bn chn ng sau, song song vi mt t, li t xung gn st mt t, gt t xung trc gang bn chn trong mt phn nh nht giy ng h. V ngi ta cng ni dn trong khi a dn hay tng l mnh ang a dn. Bn hy nhn cc tay m iu nhc JAZZ ang nghe mt thn tng ca h biu din. H b rung ng v s run ry thng xuyn, u gi h lc l, bn tay nm cht li. V khi bn nhc chm dt, h trong mt s cung nhit, thc lon thn kinh, liu lnh p ph ht mi ci. Phi chng y thuc v mt triu chng rt gh s v bi thm ! Cc o s du-gi dy ta ngh thut ni dn, bung li phng theo nhng thi quen, nhng t th ca loi vt v d nh ch, mo, rn Khi mt con vt mun ngh ngi, n khng t hn ch ch nm hay ngi thi. Khng phi n t tha mn nm hay ngi th no cng c. Thc s, n bung li theo khuynh hng thin nhin ca n. Cc mn luyn tp ca YOGA v s ni dn ton din u da theo s nghin cu khoa hc ca loi vt v n gn thin nhin hn. Khi u, khi bn mun th ni dn, bung li, bn hy bt chc cc loi vt. Bn hy m phng ng tng tc ng ca mi con vt lm theo bn nng t nhin ca n v bn nng cho n ci g m i sng vn minh lm mt i ca chng ta. Chng ti c th k trng hp ca hai nh chnh tr i ti : mt ngi thi s nghip ly lng va hon tt, ngi kia l mt tinh thn chi sng v mm do nht v th k XIX. C hai u bit v thc hin k thut ca s ni dn bung li ton din. Khng ai xa l g vi quyn lc ln lao ca h i vi chnh bn thn h v i vi cc ngi khc. y l cu th tng Anh Winston CHURCHILL (1874-1964) v cu thng-th Php Charles TALLEYRAND (1754-1838). Chng ta hy bc sang im thc hnh. l vic bt chc ci cht, c v th cht ln tinh thn. Trc ht l mc cng t qun o cng hay. Bn hy cho khng kh t do di chuyn chung quanh ngi. Nu khng c thm, bn hy tri ln sn nh mt ci mn gp lm i. Bn hy m ca s ra nu tri khng lnh qu. (Ri y, bn s bit mn luyn tp h hp lm pht sanh ra sc nng trong ngi : Suryabheda Kumbhaka). Bn nm dui di trn thm hay mn, u quay v phng Bc. Nu cn, s luyn tp ny c th thc hin nm di trn ging hay ngi trong gh bnh nhng tp di t thi vn hn. L d nhin, nu bn ang ngoi, bn c th hi lng ngi xung cng c.

Hnh 3
Bn h hp nhiu ln, va ht vo va th ra thong th v su xa, ri ngp di v mc cho thn th ni dn, bung li. Hai cnh tay cn phi song song vi thn th, hai ng chn hi choi ra. (Coi hnh s 3). Bn hy ngh n cu "Khng c g" v nhm li cu y trong c, khng ngng, thong th, vn bung li thn th nh hin ang trong mt bn tm nc m hay ni bng bnh trn mt nc. Khi loi tr ht mi cm gic v s cng thng ca bp tht, bn s nhm trong c kim im li thn th, khi thy t nh u i xung, t cc bp tht lng my, ming, c, vai, i t bn phi qua bn tri v tip tc xung dn dn, c phng php, bng t tng, cho ti khi n cc ngn chn. i xung nh th, bn vn cn thy cc bp tht hy cn cng thng v co rt. V d nh quai hm. Bn ng nghin rng. Bn hy lt qua khp c thn th v hy lm cho mi bp tht, mi khp xng ni dn ra bng cch hng hi thc hnh s luyn tp ny cho t tng tr nn thc t. Bn ng nn ch nu cha hi c kt qu ngay. Bn nhm trong tr c nh ang trong mt tnh trng bnh thn hon ton v hy gi gn s bnh thn y trc s tht bi ngu nhin trong nhng cuc th thch u tin. Hy coi vic lm th ny nh l ca mt ngi khc thc hin, ch khng phi ca mnh. Bn nn bit l sau cng, chc chn bn s thnh cng. Vy bn nn duy tr s bnh thn v kin nhn . Nu thy mt bp tht hay mt nhm bp tht no khng chu ni dn nh bn ra lnh thi cng ng t kh sc kh chu v tc ng ny li qu lm co rt ln na mt phn hay, c th tt c cc bp tht m bn va lm ni dn xong. Hy tip tc s ni dn mi nhm bp tht ti mc no m bn c cm tng l mi s co rt, cng thng b hy dit : y l mt phn ca b quyt thnh cng. Khi ngh rng mt nhm bp tht c ni dn, bn hy tip tc trong tr c ni dn n hn na tm ti s hon ho c th c. Nm nh vy mt lt, rt c th l bn s cm thy mt phn thn th no li co rt na. Cn phi bt u li s kim sot y v trong khi i xung, hy ln lt d xt mi phn thn th v mi nhm bp tht. Bn s bit l thnh cng nu thy mnh chm m trong mt tnh trng m mng him c m khng phi l gic ng. Bn ng chng c. Hy c t nhin. BN HY NI DN ! BN HY BUNG LI TRN VN ! Bn ch hp tp tr li tnh trng bnh thng. Hy li dng trit giy pht ny. Lc ny khng cn c vic chi ng k na. Vi s luyn tp ny, c bn cn phi trng rng ht c mi t tng ngoi lai. Bn xua ui ht mi ni lo u, thc mc v cm thy mnh v cng kho mnh, vui ti. Vi cht t thc hnh, t nhin bn s bit ngay l bao nhiu pht tri qua. V mt vi pht, ln lt tc ot trong nhp iu qu trn ca i sng hng ngy, s c bit b ch cho sc kho v trong thi gian ni dn, bung li , cc bp tht s hng th c mt s ngh ngi tng ng vi mt gic ng lu chng vi gi. Bn sa cha li s hao mn v kh lc v suy nhc v tinh thn. Bn hy kt thc s luyn tp v ni dn ton din ny bng cch, vn nm dui di di t, kim im li thn th bn, t trn xung di v tr li cho mi bp tht, nng lc kim sot ring bit ca n. Khi hon tt, BN HY VN VAI nh mt con mo, thong th v dn dn, t phi sang tri, hai ba ln. Bn ht mi cng lc vo trong s ko di ngi ra mt cch rt t nhin. Hy lm cho s ko di c lu bn. Hy dui chn tay ra, cng di cng tt, hnh nh v gii hn. Ch nn qun rng mt vi ci vn vai lm cho ch ng hp cch, c gi tr hn l mt lot tc ng gin git, thnh lnh. Ri bn nm xp xung, nhng chn (pha sau u gi) cng thng v gi chn ny, gi chn kia ri gi c hai chn ln khi mt t. S c gng cn phi th hin ra hai i v bng di. By gi hy th ko di ngc v bng di ra bng cch nng ngi ln khi mt t, ta trn hai bn tay v cc ngn chn. Mun nh th, hy nm p mt xung t, hai gang bn tay ta xung t di hai vai, cnh tay gp vo khuu tay dc theo mi pha cnh sn. Ri va n tay xung t va nng ngi ln thong th, cho n khi hai cnh tay cng thng, ngi cng nhc v tip tc nng ngi ln, un cong lng xung. Bn gi t-th y trong mt vi giy ri nm nga ln. Bn hy ni dn v th thit mnh bng mi. Trong ngy hm , nu khi no c mt giy lt yn tnh hay thy cn dng thi bn vn vai mt vi ci. Bn hy vn vai v pha ny, v pha kia ; gi nguyn t th y ri hy ni dn, bung li. S ni dn ny lm cho cc bp tht mt mi v lu trong mt v tr, c ngh ngi v lm cho mu ti thm chy dn v cc phn t li bing, km hot ng trong c th. Nhng ngi tnh kh bt thng, lun lun lm mi cho nhng cn bc ng, cu knh hay cung nhit, ph du u cn n s tr gip, b ch v gii nguy ca s ni dn, bung li ton din. Mn luyn tp ny hnh nh c bit kh thc hin i vi cc ngi c tnh nng ny qu ng. Chnh ngi ny li cng cn thit mn ni dn, bung li. Mn bung li sa cha li mi vic hao tn ln lao v cng lc do cc s co rt v thc v bp tht to ra (v im ny, bn hy nhn cc ngi ngi trong tu in thi s thu trit ngay) v do nhng tnh trng thc lon thn kinh ph hoi sinh lc, do nhng s mt kin nhn v nng gin thng cha mi di vo cc ngi thn thch ca chng ta. Cc ngi thn thch ca chng ta ? ng th ! Chiu v n nh, ngi cha mt nhoi sau mt ngy lao kh v mun ngh ngi. u c c ! Ngi v dn dp chng ti bi v nhng cu hi ny, nhng yu sch kia ; a con t khc nh ; a con ln mun b ging cho mt bi ton...

Ch mt cuc luyn tp v ni dn bung li l ngi chng s u ym tr li v v kin nhn ging dy cho con lm bi. Ai ny iu hng th. Chng ti cn nhn mnh rng kh ni dn nht l cc bp tht mt v cung hng. (Chc bn bit r cch thc pht biu kin c v thn mt nhng din t ng ngha mun ni : Cng hng !). Cng phi cn thn n trn v hai thi dng. Cc vt nhn pht sanh do s cng thng ca tinh thn. Thc ra, chng tng hp vi nhng tc ng do s lo lng v nng ny ch huy ri sau cng in hn ln thnh nhng chng c tn nhn. S ni dn ton din c mnh lc lm gim bt chng i nu khng bin mt v tr li cho bn mt gng mt vui ti hn, hp dn hn, tr trung hn. Chic gng soi s bo cho bn bit r iu . Trong cuc luyn tp v ni dn, bn hy trnh mi ca quy, thay i v tr v v tnh lm mi c ng khng ch li. Bn s nhn thy mi s can h trong vic luyn tp ny c th chm dt mi ni lo u, thc mc, cho tinh thn v th cht c phng tin quay v pha cc chn tri mi do nhng s vt s ly li c b ngoi bnh thng ch khng su no, phin mun. N dy cho ngi ta ch bao gi nn cho say m hay suy nhc l hai thi cc cng qu trn nh nhau, ct duy tr mt tinh thn lnh mnh. C l khng bao gi bn hon ton tha mn v im ni dn m bn t c. Bn hy quan nim rng mt s ni dn, bung li, d khuyt im n u chng na, cn hn l khng c g v s thc hnh s cho php bn tin ti mc hon m. Bit bao nhiu ngi tng tng rng ni dn ch l, khi v n nh, gieo mnh xung chic gh bnh v bm nt ra-i- hay c bo ! By gi bn r s bung li l khc hn, v cng ch li hn. Chng ti xin thm rng c l s bung li cn thit cho n b hn l n ng v ai cng nhn thy rng ph n chng gi hn, t nht l v b ngoi v b ngoi i vi h li quan trng hn i vi nam gii. y l mt l do hn na cc b, cc c tr thnh tn ca YOGA. Nht l bui chiu, khi v nh, bn ch ni : "Ti khng c th gi". Hy ni dn, bung li . Ci cn li, - bt k l ci g, - c i y.

Chng II CC MN LUYN TP V H HP I.- H HP TNG THM KH-LC

Trc ht, bn hy c gng mt ni ring bit. Hy nm xung t nhin ri ngp di, ht hi vo mi rt thong th v n nh nh trn honh-cch-m (l mt bp tht ngn cch ngc vi bng), ly gang bn tay tri n xung, ri tay phi ln tay tri. Tc ng ny gia tng dung lng ca lng ngc v gip bn ly khng kh vo phi c nhiu hn (Coi hnh s 3). Bn nhm trong tr khn (v cn phi dng n tr tng tng tng cng hiu lc ca mi s luyn tp) l trc tin hy ly y khng kh pha di. Bn cm thy pha di y p khng kh. Ri bn i ti gia v sau cng n phn trn hai bung phi s dng dung lng ti a ca chng. Hy c tun t nh tin, ng c gng c th gi v, khi ht y phi, hy th ra dn dn bng mi, ng thi nh nh tht bng li. Khi khng kh b trc xut hon ton ri, hy ngh mt lt v li th nh thng l. Ri bn li bt u ht vo thong th, cn thong th hn trc na. Bn hy ngh n cht PRANA m by gi bn bit l mt yu t phn phi sc kho, pht sanh cng lc, hin c rt nhiu trong khng kh. Prana cn phi c dn vo trong c th mt cch thc. Bn hy tng tng cng lc trng yu y ang trn ngp thn th bn v c do mi ci ht hi, li tin su mi vo tn cc ngn chn v ngn tay. Bn hy hnh dung tay chn nh chic ng rng do cht Prana sng ngi ang lu thng qua . Hy ngng th trong mt vi giy v bn s cm thy Prana trn ngp khp c ngi. Ch nn ko di s ngng th. tip tc s luyn tp, bn hy t tha mn vi s ko di thi gian ht vo v th ra. Khi th ra, bn hy lm rt nh nhng v ht sc ch . Bn th ra v ng thi trong tr c cng xua ui khi ngi mi cm tng mt nhc v lao lc. Bn thc hnh mn h hp tng thm kh lc ny su ln v, kt thc, hy ngp di thong th. Mt ci ngp di bt lm vic hng trm bp tht mt, cung hng, ngc v bng. Hy lm iu nh mt nghi thc. Sau cng khi ng ln, ht vo bnh thng nhng su thm v gi hi th li trong mt vi giy. Ri ht hai vai ra ng sau, nm cht tay li, cng thng ht cc bp tht v thnh lnh - ch mt ln thi, - thnh lnh th ra bng mm, nhanh nhn v mnh m.

II.- H HP NH THI B (BHASTRIKA)

Mn h hp ny c mnh danh nh th v khi thc hnh thi ting ht vo th ra ging nh thi b. Bn phi tp vi ngy mi c kt qu. Bn hy ngi mt cch chc chn, hai chn t st xung t v bn tay tri ln u gi tri, gang tay nga ln. l s ht th lun phin bng hai l mi. Bn ht vo ri t nt hai l mi : l phi bng ngn tay ci, l tri bng ngn tay tr, ng n mi cht qu. Ri bn rt ngn tay ci v th ht hi phi ra bng l mi phi, l mi tri vn ng kn. Khi th ra ht ri thi bn ht thit nhanh khng kh ti mt vo phi, vn do l mi phi. Ri bn li t nt l mi phi bng ngn tay ci v rt ngn tay tr l mi tri ui khng kh ra. L mi phi b bt kn, bn ht vo bng l mi tri, ri bt l tri v th ra bng l phi. Bn ht vo bng l phi th ra bng l tri v c ln lt nh th mi. Khi ht vo v th ra bng mt l mi no thi l kia phi lun lun bt kn ; cng mt l mi no th ra thi l y li phi ht vo ngay. Mi u bn iu khin ng tc ny hi kh khn : s th ra ng l ht vo hoc tri li, s nhm l mi hay ngn tay. Nhng vi cht t thc nghim, bn s tin ti ch thnh tho hn v khng bao lu s nhn thy l s h hp s tr nn su thm hn, nhp iu hn, ngha l s lm cho s ht vo v th ra di ngang nhau. su ln h hp nh th to nn mt chu k. Hy ngh mt hay hai pht ri li thc hin mt chu k khc. BHASTRIKA to thanh cc l mi, cc ng h hp v gia tng dung tch lng ngc. N cho cc c th bn trong mt sc khe chng i li s rt mt, bnh nhy mi, khi phc li cng lc khi ta cm thy suy nhc, lm ta tr nn nhanh nhn hn, sng ng hn v lm cho c ta sng sut

hn. Ngoi nhng cuc tp dt thng l, khi no cm thy mt mi, chn nn, bn hy thc hin ngay mn th ny. Bn s cm thy l mt ngi mi tinh!

III.- H HP TO THANH (KAPALABHATI)

Bn ngi th "th may" di t hay trn mt chic gh thp v gi cho tr no cng tiu cc, th cm chng no cng hay chng ny. Hy t t ht vo, th ra nhiu ln bng mi ri li ht vo mt ci bng mi thit lu v rt thong th. Khi cm thy phi thit phng n ri, bn va trc xut thnh lnh khng kh ra ng mi va tht bng vo thit mnh. Khng kh phi c tng xut ra vi mt sc mnh v mt ting ku nh ta ht hi. Bn ch luyn tp mn ny vi iu kin l vng ai bng ca bn vng chc v ngi bn khe mnh. C bao gi bn trng thy con ch hay con mo lm nh th khng ? Bn tng l chng ht hi. Tuy nhin trong nhiu trng hp, y ch l s tng kh thnh lnh khng kh bng cch tht bng li. Cc loi vt lm nh th do thin tnh, v chng gn gi thin nhin hn chng ta. V chng ti c dp trnh by vi bn l s b ch cho loi ngi xit bao nu li tm thy c nhng lut l ca thin nhin v bn nng. Mi ln trc xut khng kh, cn phi rt mnh v lu mt giy. Hy thc hin ng tc ny su ln lin nhau to thnh mt chu k. Ri bn ngh mt pht v thc hin mt chu k th hai. Mn h hp to thanh ny kh hn l ngi ta tng tng. Chnh s co rt ca cc bp tht bng gy ra sc mnh cho vic tng xut. Nu cc bp tht y suy yu (v phn nhiu vng ai bng ca n b qu 30 tui v n ng qu 40 tui thng b chng) s tht bng thnh lnh c th gy ra hi au nhi d dy. y l im tt v l chng c ca cc bp tht bt u thc tnh. S h hp to thanh c nhiu hiu qu tt p trn c th. N c bit b ch cho cc ngi sng cc min c sng m v cng rt ch li cho cc ca s.

IV.- H HP BO HA (UJJAYI)
Mn luyn tp ny s dy cho bn thc s h hp su thm v lm cho ton thn trn y cng lc ca cht PRANA. Cng ngi mt t th nh mn trn, trc ht bn hy tng xut ht c khng khi trong phi ra, ri bn bt u ht vo t t bng hai l mi v ng thi bn ni nhm (mi khng mp my nhng cho cc giy pht m nh l ni to) vn th nht HANG ca ting HANGSA v nhm lu sut trong thi gian ht vo. L do ? y l nhm hiu qu gy s tc nghn nh nhng ca kh qun. Khi phi phng n ht c ri, bn th ra t t bng hai l mi v ln ny ngh n vn cui cng SA trong sut thi gian th ra. Lc ny, cn phi chn p trn cc bp tht bng. Trc ht, mun nhn thc r rt v tr ca cung hng lc ngh n nhng vn y, bn hy c nho nh cc vn y, va ht va th ra bng mm. Phi cm thy cung hng hi co rt nh nhng v vn th nht HANG, ni dn v vn th hai SA. Sau cuc th nghim s b y, bn hy bt u luyn tp thc s. Bn thc hin su ln (mt chu k) ri bn ngh giy lt ri li bt u. Mn luyn tp ny, v tinh thn cng nh th cht, s lm trn y cht PRANA trong cc xoang v thn th. Bn s nhn thy n to thanh c hiu qu hai bung phi v lm cho ngi thm khoan khoi v th cht ln tinh thn.

V.- H HP BI TIT
Cng ngi mt t th nh trn : theo th th may hay trn mt chic gh thp, hai tay trn u gi, ngi thng. Bn h hp nhp nhng v dn dn tng gia s ht vo, th ra cho n khi, sau bn hay nm ng tc, phi hon ton phng n. Nn hi ri th ra rt nhp nhng, trn vn v tip tc th ra cho n hi cui cng. Khi cm thy l khng cn khng kh trong phi na thi li nn hi. Hy tht bng vo v trong khi tht bng, khng cn phi c gng v gn nh t ng v bn to nn s trng rng trong ngi v s nh c s tr gip ca p-sut khng kh (hn l k 33 mi phn vung). Bn hy c gng 15 giy trong v tr y ri li bt u hai chu k na. Mn luyn tp ny rt ch li b dng xng sng. N gip ch ln lao cho cc ngi b to bn hay n mt ngon. Nu tim yu th ch thc hin mn ny mt ln thi v nn nh nhng thong th. Ch nn hi trong nm giy. Trong khi c bu, khng nn luyn tp mn ny.

VI.- H HP Y
Bn ngi cng mt th nh trn hay nm nga, ton din ni dn, bung li, hai cnh tay dui di theo thn th. Bn hy th nhp nhng ba hay bn ln ri th ht ra kh mnh. Bt u mt lot ht vo, ngn ngi nhng mnh m nh t pht v tip tc cho n khi phi hon ton phng n. Bn nn hi trong 30 giy. Nhng phi cn thn : ch nn tn trng thi gian ny (hnh nh ngn ngi i vi bn, nhng khi luyn thi li ha di) vi iu kin gt gao l khng cm thy mt nhc t no Nu hi cm thy mt mi, hy th ra nhp nhng. Mn luyn tp ny rt tt cho cc ngi thc lon v tim, d dy v s h hp y c hon tt s nhi nht trn ngp khng kh cho cc t bo phi. Hy lm li hai ln mn ny.

VII. SITRAKI
y l mt trong nhng v d him c nht v s h hp bng mm, nhm hiu qu lm cho mu ti mt thm v cha bnh mt ng. N lm cho mu c nhiu dng kh hn mi phng php khc v trong trng hp cn thit, c th cho php khng cn n ung trong mt thi gian. Bn h mi ra v nh nhng nghin rng li. Hy cho li hi chm vo rng ch khng phi chm vo khu-ci trn hay di. Khi tp quen ri, hy nh nhng tht li vo nhng ch li chm rng. (S t ti mc vi s thc hnh lin tc). Bn ht vo mt cch su thm cho khng kh vo mnh m qua k chn rng. Khng kh ny cn phi ti mt v lm thm trng kin. Mn luyn tp ny to nn s chng i li vi sc nng v cho ta mt cm gic d chu khi tri nng bc. C l chnh bn cng lm nh th do bn nng t nhin mi khi bn thy thi tit oi nng, ngt ngt. Bn mm mi li v th ra bng mi. Khi ht vo, bn phi lm thnh mt ting hut gi. Hy nhm tnh trong tr khn ly khng kh vo do s tr gip ca cc bp tht pha di bng. Ht khng kh trn y phi trc khi th ra. Lm li mn ny mi ln. Vi s thc hnh, bn cn phi luyn tp mn ny cng mnh m hn v nhanh nhn hn.

VIII.- SITALI

y l mn luyn tp h hp th hai thc hin bng mm. Bn ngi trn gh, hai chn st xung nn nh, hai tay trn hai u gi, gang tay nga ln. (Sau ny bn s ngi mt trong ba th : bnh thng, tin b hay hoa sen do chng ti hng dn). Bn th li ra v cun hai b li thnh nh mt ci ng. Ht vo bng mm, co li vo, ngm mm li, u li chm vo rng v th ra bng mi. Ri li bt u mt chu k mi. S ht khng kh vo cn phi gy ra mt ting rt mnh (y l cch thc tt nht to thanh cc ng h hp v cc xoang). Hy tp li mn ny mi hai ln.

IX.- SURYABHEDA KUMBHAKA

Ngha l s b n ca mt tri v c mt hiu qu rt mnh lit. Bn ly ngn tay ci v ngn tay tr t nt mi nh trong th BHASTRIKA, ri b ngn tay ci ra, ht vo bng l mi phi v, khi phi trn y khng kh, nut nc bt. Ri th ra nhp nhng v thong th do l mi tri. Li bt u ht vo, ln ny do l mi tri, ri nut nc bt v th ra do l mi phi. Mi u, bn hy thc hin mn ny 6 ln l mt chu k ri gia tng dn dn ti hai chu k. Ch nn qun l phi ngng ngay khi thy hi mi mt v khng nn tp qu hai chu k. Mn tp ny tng thm nhit trong ngi. Nu thc hnh lu di, bn s tot hi t u ti chn. ( l iu chng ti khng khuyn khch bn v bn s b buc tp qu hai chu k do chng ti xin bn cn hn ch). Nh c mn tp ny m cc o s du-gi c th ngi mnh trn trn tuyt v vn gi c sc nng trong ngi.

X.- H HP TNG TIN

Mn ny gm c BHASTRIKA v UJJAYI, nhm mc ch lm cho s th ra mnh lit hn v do , kt qu tt p hn. V d nh bn ht vo trong bn giy thi bn phi th ra trong tm giy. Nh vy, nhp iu h hp ca bn s i t 1 ti 2 ngha l bt c bn ht vo bao nhiu thi cn phi dnh cho s th ra mt thi gian lu gp i. Nu bn ht vo m ti 10, hy th ra m ti 20. Cch vn dng t ng nh my s n vi vic thc hnh. Sau cng bn s iu ho s ht vo v th ra m khng cn ngh ti y. Ch nn t chy giai on. Cn phi nhiu ngy thng tin trin trong ngh thut h hp. Thi gian ht vo v th ra l thuc vo dung-lng h hp v s tin b ca mnh. Ch nn c tham vng gy nhng thnh tch ngon mc v v ch, cng nh chng ti khng h mun bn nn hi th ngoi nhng ranh gii m chng ti quyt nh dnh cho bn. Nu mt vi o-s du-gi ng-phng, do s tp luyn c bit, c th nn hi, khng nhng mt vi pht nhng c khi mt vi gi hay c mt vi ngy na, n ni c th cho php ngi ta chn sng h, thi y khng phi l vn ng nn bt chc.

XI.- I H HP TM LINH
Mi khi luyn tp mn h hp no, ban hy lun lun quan nim rng khi bn ht vo, sc mnh sinh tn v phc hng ca cht PRANA theo vo trong ngi v tng cho bn mt ma xun mi v s ti tr v sinh lc di do. Chng ti nhn mnh vi bn iu . Tri li, khi th ra, hy hnh dung vic tng xut cc cht c v cc bnh tt ca tt c cc b phn trong c th. Vy trong s h hp cn c mt sc thi thun ty tinh thn, li cng trin n hn trong s i h hp tm linh do chng ti sp cp ti. Mun thc hin mn ny, hy nm dui di trong th ni dn, bung li ton din. Bn ht vo, th ra nhiu ln mt cch d dng v c nhp iu ri tng tng trong tr c, vi mt cng lc ti a, mi ln ht vo, hi th s i qua cc khp xng ri ln lt qua nhng cnh tay, ng chn, xng sng, bng, c quan sinh dc, s... Khng nn lm li mn ny hn su ln, v n i hi s tp trung t tng rt ln lao. Ln cui cng, hy ht vo, th ra v hnh dung l cht PRANA thit yu c hp th v trc xut do u bn. Khoa hc v s h hp c kim sot hay c ng-lc-tnh, PRANAYAMA, s tng bn cc quyn lc mi m. Trong khi thc hnh, bn s nhn thy nhng s rung ng trong khp c thn th v s nhn thy mt cm gic k d v s vui ti, hn h. Ngi ta khm ph ra s ht dng kh vo gia tng t nht trong t l 24,5% nu ta thc hnh mn h hp Ujjayi, 18,5% vi mn Bhastrika v 12% vi mn Kapalabhati. Ngoi ra, s thc hnh cc mn h hp ny s c ci thin ln lao khi phn s dng kh trong khng trung vt tri hn 1/5 thng l. Mi mt kiu h hp ny, trong mt khung cnh rt nhiu dng kh nh trn ni, s c mt hiu qu r rt, i vi cc s luyn tp lu t hn phn na, di p sut mt bin. Nhng cuc th nghim v h hp vi s ht vo bng mm (kiu th 7 v th 8), thc hin di mt mt n hay mt lu c dng kh, cho ta mt cm gic ti mt v cm tng thy li s sng sut, ngay t lc ht vo ln th t. Cc phi cng bit r hin tng ny v c dp lp th qun bnh s h hp ca h, khi ang eo mt n, trn thng tng khng kh, do cch gin d s dng s h hp nhp nhng. Mt vi s luyn tp h hp thc hnh trong bung c bm dng kh, gia tng nhu- th-quan v cm nh i r rt, trong nhiu gi, bnh vin th hay cn th do ng s mc phi trong lc bnh thng. Nhiu ngi tin ti mc dng php tr liu bng dng kh do mt nhu cu ngoi thc thy li nhp iu h hp ca h. V tnh, cc ngi ny u l nhng o-s du-gi m khng t bit. Khoa hc ny c lp iu l trc do PATANJALI, sng 100 nm trc Thin Cha v l ngi th nht t ra nhng nguyn tc cn bn chnh yu. ng nhn mnh tm quan trng ca nhng t-th vng chc cn phi thc hin v gi gn vic cn thit ca mt s luyn tp tim-tin c th, khi ngi ta thnh cng hon ton, cm thy tinh thn ri khi th cht. S thnh cng i hi ngi ta phi chin thng v hoi nghi, s li bing t nhin, tnh u oi, thiu s u n trong vic thc hnh mi s luyn tp.

Chng III S CO RT, BP THT TON DIN CC T TH (ASANAS)

Cc ng tc ny rt ni ting v hiu qu ca chng trong cc phng php tr liu. Ri thay ! chng thng do cc ngi Ty-phng hng dn, bt k ra sao, nh cc mn luyn tp th dc khc. Cc hun-luyn vin ph trch v vic thc tp khng h m xa ti kha cnh tinh thn ca cc mn thc hnh. H khng h cho mt s ch dn no v thi gian phi luyn tp, khng h thc mc n tui tc ca ng s v mt vi t-th (ASANAS)

c th nguy him t 50 tui tr i. Cc t th do ngun gc k thut ca YOGA khng c chi l nguy him. Mi ng tc khng ph hp vi ngi Ty phng u b loi tr. Cc ng tc m chng ti trnh by vi bn y u rt b ch c v tinh thn ln vt cht. Chng l mt kch-thch-t, va tinh thn va vt cht v khng cn thit lm i lm l nhiu ln nh trng hp nhng ng tc gin git, thnh lnh ca mn th dc tm thng. Mc tiu ca chng nhm ko di, cng lu cng tt, mi s co rt, bp tht m khng cm thy mt nhc. Khi no cm thy khng th thc hnh c cc ng tc ny thi hn hy t tho mn vi s ni dn, bung li. Cc ph n cng nn trnh mi s luyn tp v co rt, bp tht ton din trong thi k hnh kinh, hoc trong 6 thng trc v 6 thng sau khi sanh n. Ngoi tr cc hn ch k trn, vic thc hnh mi s luyn tp ny cng b ch cho c nam v n gii. Cc ph n c bit thng thc chn gi tr ca s luyn tp sa cha li nhng khuyt im ngu nhin ca thn hnh v duy tr sc nng ca h cho khi xung cn. Cc s cng nhc, vng v hay suy nhc v bp tht khng t mt ai c. Chnh ra c th ni l s co rt ton din li cng cn thit khi ngi ta cng thy kh khn thc hin lc ban u. Trong cc mn luyn tp ny, chng ti xin nhn mnh tm quan trng c bit v xng sng v bng. y l cho bn t ti v gi gn c s ti tr, mm mi v sinh lc di do. Khng mt ng tc no cn phi gin git, thnh lnh. Bn cn phi c thi gian. Hy phn tch nhng ng tc ca mnh vi s kin nhn v du dng. Hy t nh l nu ngy nay s th nghim ca mnh cha c sng chi thi ngy mai n s hon m. Thi gian s tng cho bn mi s d chu v thng bng cn thit.

I.- SARVANGASAN
Mn luyn tp ny da trn mt trong nhng t-th mnh m nht m bn c th thm nhun, hng th c. Tn dn xut t ch phn SARVANGA ngha l "Tt c mi phn". Bn nm nga trn mt ci thm dy hay mt ci mn gp i, chn dui di, tay song song vi thn th, gang tay p xung, u st t (Coi hnh s 4).

Hnh 4
Rt thong th, bn gi hai chn ln khi mt t. Hy tip tc va gi chn ln va cng nhc u gi cho n khi hai chn, lun lun dui thng, to vi mt t mt gc nhn 30 . y l xong th (hay giai on) th nht. Hy ngng mt lt. ng n hi th ca mnh hay bt k th g khc. Nn tp trung t tng vo s luyn tp ng tc ny. TH HAI.- Bn tip tc gi hai chn ln cho n khi chng hon ton thng ng. Ri ngh mt lt nhng vn nm dui thng. TH BA.- Bn n mnh hai bn tay v hai khuu tay xung sn nh, ng thi nng hai ng chn, na ngi trn, hng, lng, bng v ngc. Ri bn ch dng nguyn hai ng tay v hai khuu tay, nh cc im ta, lun hai bn tay xung di lng gip mnh tip tc ng tc ny do s ung a ca thn th. Lc ny hai ng chn qu chiu thng ng. TH BN.- Bn hy n cm vo trong c v tip tc nng ngi ln cho n khi no thn trn v hai chn t ti mc thng ng r rt, ch c nng bng hai khuu tay, hai cng tay, c v u. T th Sarvangasan kt thc. Ri sau bn s tin ti mc duy tr t th ny trong hai ba pht nhng mi u, bn hy t hi lng v k nh th cng kh lm ri v vic thc hnh ng n mn tp ny. S tr li v tr khi hnh cng cn phi l mt ng tc lin tc, t lc bt u cho n lc cui cng, thc hin rt thong th, khng va chm, lun lun phn tch v trong mt t th nm dui di hon ton. Khng bao gi bn nn sao nhng s kim sot v cch thc chia mi ng tc. Khng h c nhng s gin git tng cn. Hy nng ngi ln rt nh nhng v thong th. Hy ngh n nhng ng tc ca hai chic kim ng h quay trn t 6 ti 7 gi, ngng li mt lt ri tin ln t 7 ti 9 gi v ngng li, ri tin ln na t 9 ti 11 gi v sau lt ngng cui cng ny, tin ti gia tra ri ng li v tr . Bn tr li dn dn th mt phng nm ngang v ch bt u ng tc sm hn cm thy c th hon ton kt thc ng tc mt cch nh nhng. Khi no thy hi chong vng hay mt mi, nn tr li lin mt mch th mt phng nm ngang. C l mt vi ngi thy chng mt khi u di. Cc ngi khc thi chn nn v ngh rng t th ny khng ti no thc hin c. Chng ti ni vi h : xin bn hy kin tm, bn ch. y l chng c t ra bn cn thit, hn hn mi ngi khc, mn luyn tp ny. Bn hy phn tch ra v i khi bn tm cch thu lm kt qu trong tng th hay tng giai on mt. Nu bn cm thy chng mt, hy ni gin, bung li ngay tc khc v s luyn tp n ngy mai. Cng c th ty thc hin tng th mt vi s gim bt hng say. Hy chia tng tin dn dn cc s c gng ca mnh. Nu l mt lc s, rt c th bn s c tham vng thc hin mau l hng lot ng tc ca mn SARVANGASAN. Tuy nhin ch bao gi nn qun rng khng phi thc hnh mn ny nh mn tp th dc bnh thng. Bt k iu kin v th cht ca mnh, b quyt ca s thnh cng l thc hin chm chp, kim sot cc ng tc, thi gian tm ngng v s tp trung t tng. Mt vi tn tin ti mc gi vng v tr ca t th ny trong t nht l 20 pht. Cng nh bn sp sa lm, mi u h luyn tp mn ny tng giai on mt. Sau cng, h t ti mc thng ng v h khng t b buc phi ngng chc lt, trc tin l mt vi giy, ri mt pht, ri ko di thm mt pht na, tt c trong 15 ngy hay trong ba tun l v c nh th lin tip.

Ri h s t ti mc 20 pht. V phn bn, xin bn ch nn lm nhiu qu cng mt lc. Nu tin ti mc duy tr sau cng trong 2 hay 3 pht, tng cng nn ly lm hi lng lm ri. T-th ny c nhiu bi bng ch phn c xa ca ngi nhit lit nh l mt t th hng mnh v hiu nghim nht v n bo m s ko di tt c cc b phn trong thn th ngi ta. Trong khi thn mnh v hai chn c gi theo ng thng ng, nh lut v trng lc lm thng huyt, gii ta hai chn v cc tng ph thuc v bng, do c s ci thin cc bnh ng chn v d dy, bnh li dom, sng tnh-mch, kinh nguyt bt iu, to bn Ngoi ra, c v u, ly thn mnh trong v tr thng ng, s th hng c s gia tng tch huyt lm mnh m cc hch tuyn ni tit v c bit c hiu qu lm gia tng nhng s phn tit ca tuyn gip trng, iu ha s chuyn vn tng xng ca tt c cc c th. Cc bp tht ng chn, i, hng, bng, xng sng, c v cnh tay u chu s ko di ra. Mn luyn tp ny loi tr mi s chp ni, mng v c th, tng tin s mm mi tng qut v ci thin hnh dung v th cht. Do xng sng, n i ti h thng thn kinh, lm m du s cng thng v s gin d, nng ny. (V th, mn ny rt b ch cho nhng nng lc thuc v no). Sau s trnh by , bn hiu ti sao t th ny c t tn SARVANGASAN, c ngha l "Tt c mi phn".

II.- BHUJANGASAN
BUJANG theo ting phn ngha l rn h mang. ng tc co rt ny gi l t th rn h mang v khi na ngi trn, u v c ngng ln gi ra hnh dng mt con rn h mang (Hnh s 5).

Hnh 5
Bn nm di trn thm nh hay chic mn, mt p xung t, hai cnh tay co gp th no cho hai khuu tay khng trung v hai gang tay dp st t ngang vi hai vai. Bn dui hon ton hai ng chn ra v gi cho chng cng nhc, thng tp ng sau, gang chn nga ln. Khng lc no nn co u gi v chng vn phi lun lun cng thng. By gi bn hy ngng u ln v u ang chm t. Ngng ln cng thong th cng tt v nh cm ra trc s ko di c hon ton. Khi no ht u thit xa ra ng sau l kt thc giai on th nht. Hy sang ngay giai on th hai l nng ngc v bng ln khi mt t. Mun th bn n hai bn tay xung, nhng hy th lm ng tc ny mt phn ln vi s c gng ca hai qu thn. Phi cm thy s co rt xung dc theo xng sng, i qua nhng vng thuc v c, lng, tht lng v sau cng xng mng. Nn ch cho phn thn th t rn xung cc ngn chn lun lun phi chm t, nu khng, t th ny s mt nhiu hiu lc. Khi ngng u ln trong v tr mt con rn h mang sa son tn cng, bn hy gi t th y trong mt pht. Ri thong th nh nhng tr li v tr bng phng nm ngang, mt p xung t ri ni dn bung li ton din. Vi s luyn tp dn dn, bn s c th hon ton khng cn n s nng ca hai bn tay v hai cnh tay. T th ny ch thc hin ngay mt ln c y hiu qu tt p. Nhng mi u, c th cn dng nhiu s th nghim lin tip cho bn ng ha vi ng tc v lm trin n s co dn cc bp tht. Mn luyn tp ny lm cho xng sng rt mm mi v do dai. Dn dn, vi s tip tc luyn tp, bn cm thy ng cong ca. xng sng r rt hn, cc bp tht bng s cng rn hn, hai qu thn, gan v l lch s c kch thch hn, khe mnh hn. Cc ngi vit nhiu hoc phi ci xung lm vic, cc ph n do cng vic ni tr cn thit thng phi ci lom khom s tm hiu ra l t th ny cha bnh au lng rt thn hiu v b t, n bit ngon hn, gia tng thn nhit v loi tr bnh to bn. Cng nh cc mn luyn tp k trn, bn hy thc hnh rt thong th v nh nhng. Nu xng sng cng nhc v thiu mm do thi s vn vo khng c ch li chi c. Hy c gng tm kim mt s ko di nh nhng, thong th nhng mnh lit. Cn phi c thi gian tin ti t th ny mt cch tuyt ho. BHUJANGASAN cn phi tip theo s co rt ton din cho bng v xng sng theo mt kiu ko di tng phn. (Mn luyn tp k tip).

III.- PASCHIMATANASAN
Danh t ny do ting PASCHIMA (ng sau) v TAN (ko di). Tt c bp tht ca thn th u tham gia vo mn ny. Bn nm nga ln, hai ng chn khp li v dui di. Hy t t ngc u, ngc v na ngi trn cho ti khi no trong th ngi. By gi hy th ra thong th v ng thi nh nhng ci xung ng trc cho ti khi no c th nm c cc u ngn chn. Nh ng co u gi. Hy luyn tp dn dn. Trc ht nu khng th i xa hn na thi hy tm bng lng s vo ng chn hay mt c chn nhng sau cng cn phi nm ly cc u ngn chn (Hnh s 6).

Hnh 6
Mc tiu chnh l p mt vo u gi nhng chn vn dui thng. S ko di ny cn phi to nn mt cong ln cho pha di xng sng. Bn ci xung v cng vn ngi ra xa cng tt nhng rt nh nhng thong th ch khng t pht. Bn duy tr v tr ny trong 10 giy ri dn dn tr li th ngi. Sau cng, bn ht vo, nm nga ra ng sau ri ni dn, bung li trn vn. Khi bn thc hin c mn ny mt cch hon ho ri thi ch nn tp lin HAI ln mt lc. Bn c th thu lm c kt qu tt p nu cng vn di ngi ra ng trc cng hay, cho ti khi no, khng nhng mt nhng c ngc cng chm vo ng chn. Sau ny li rt c th dang hai chn ra ri trn chm xung t gia 2 chn. S co rt trn vn ny sanh ra mt hiu qu tng phn vi t th BHUJANGASAN. Cc bp tht bng u b co rt v xoa bp mnh m. Xng sng c ko di theo chiu tri ngc. L gan b nn, cc hch thuc v nhip-h-tuyn v cc ng gn vng tht lng, pha di lng u c bi b. V hn mt ln na, cc bp tht mng, phn nhiu t c tp luyn c ko di ra. y l iu tt nht cho hai qu thn v l lch. S ko di ny, trong khi lm cho xng sng co dn nhiu hn, cng lm cho ta ti tr hn na.

IV.- ARDHA - MATSYENDRASAN

ARDHA ngha l mt na v MATSYENDRA l tn mt o s du-gi, ngi u tin dy mn luyn tp ny. Bn hy coi k hnh 7 hiu bit r hn. Bn ngi ln chic mn, hai chn dui di, ngi thng tp.

Hnh 7
TH 1.- Bn gp chn tri ch u gi v a mnh gt chn p vo hi-m (khong gia hu mn v c quan sinh dc).

Nu bn cha t ti mc thi hy tm chn tri di i phi nhng ri s c gng chn ng nh v tr ni trn. Ri bn gi ng chn phi ln, gp li ch u gi, ln qua ng chn tri cho ti khi no n trn v bn ngoi u gi tri. Trong v tr ny, u gi bn phi s di nch bn tri, gang chn phi st t, chm pha ngoi u gi phi. TH 2.- Bn dui di tay tri ra c th nm c cc ngn chn phi. Ri qut tay phi ra sau lng, gang tay quay ra bn ngoi v mu tay p vo tht lng, gn hng tri. Nh th, thn mnh phi quay 1/4 vng v m phi. Mn tp kt thc. Bn gi nguyn v tr y trong mt vi giy trc khi ni dn, bung li. Trong khi co rt, hy gi gn cho ngc thng tp l iu rt ch li cho s thc hin hon ton v thn mnh khng nn gp li. Khi luyn tp c kt qu ri, khng nn gi nguyn v tr qu mt pht. Mi u hy duy tr v tr y trong mt hai giy v dn dn trong mi bui tp, hy gia tng thm mt giy na. Bao gi cng th, bn hy luyn tp nh nhng, t tn trong khi vn t ch v cc ng tc ca mnh. Khi luyn tp xong mn Ardha - Matsyendrasan, bn hy bt u tp kiu tri li, gp chn phi v qut tay tri ra sau lng. Mn ny cng th, nu thnh thuc ri, ch nn gi nguyn v tr y qu mt pht. Hnh nh mi u s co rt ny c v hi kh khn i vi bn. Xin ng lo lng v phi hi c kt qu. Hiu lc ca s ko di ny l thuc vo cng lc do ta s dng v mn tp ny b ch cho mi c tui. Mn tp ny nhm mc ch gip xng gi gn s mm do v xoa bp cc bp tht bng. S co rt ny lm bin mt hay phng bnh au ngang tht lng, cc chng phong thp v bp tht, c mt p lc trn ty tng, gan, thn v lm tan ht cht m khi tr nn ph mp. Sau cng tt c h thng thn kinh u c to thanh ht cc cht c v c bi dng thm.

V.- DHANURASAN
DHANUR ngha l vnh cung. Vy thc s ng ngha l theo v tr vnh cung. Mn ny c thng dng v hiu qu lm ti tr li v b dng ht cc bp tht no t khi vn ng. Khoa th dc hin i mn mn ny ca YOGA. Bn nm p mt xung t, hai cnh tay dui theo thn ngi, di t u ti chn. Hy gp chn li ch u gi v ko ln v pha lng cng xa cng tt. (Hnh s 8)

Hnh 8
Bn ly tay phi nm ly mt c chn phi v tay tri nm mt c chn tri. Ko bn chn thit xa, st vo lng. Th l kt thc th th nht ca mn co rt ny. Th th hai s d dng nu bn choi hai u gi xa nhau. ng tc ny gip ta ct hai u gi v hai i ln khi mt t cu to nn th th hai. Bn ko thit mnh trn hai mt c, ng thi ngng u v ngc ln cho n khi no ch duy c bng l chm t thi. Ngng hn u ln v nhn thng ra trc mt. Nu trong nhng bui luyn tp th nht, bn cha c tha mn v vic nhc cao ln c pha trc v pha sau thi ng v th m chn. Hy nhc cao c hai ng chn v na ngi trn ch ng t-pht. Hy choi hai u gi ra th c th nhc cao d dng. Bn gi v tr ny trong nm giy, hay hn na nu c th c, ri hy ni dn, ngh ngi. Sau cng, khi nhc cao ngc v i ln khi mt t ri, bn hy c gng, mi khi tp mi rt bt khong cch xa gia hai u gi nhn mnh cho s ko di thm v thc ra, mn tp ny cn phi thc hin vi hai u gi chm li nhau. Mi u, s d hai u gi phi choi ra l gip cho s tp c d dng. Khi trong v tr vnh cung ri, bn c th nh ai nm ly hai c tay hay hai mt c chn ri ung a nh nh nh con nga nhn nhy. iu ny lm cho u gi v i ri khi mt t. Hn na, ung a nh th s l mt s xoa nn rt tt lnh cho chung quanh vnh ai bng. DHANURASAN c hiu qu in kh ha cc bp tht ca d dy. Xin bn hy ch l tt c nhng s co rt ton din ca YOGA u b tc cho nhau! Cc mn DHANURASAN v BHUJANGASAN to ra s ko di pha sau. SARVANGASAN v PASCHIMATANASAN, s ko di pha trc. ARDHA MATSYENDRASAN, s ko di hai bn cnh. Nh vy xng sng ca bn s c b dng v lm cho chuyn ng v mi pha. N cng mm do bao nhiu, bn li cng cm thy sc khe thm ci thin by nhiu. Hn na cc bp tht bng u lm vic, thm tng cng sc lc v c bn, trong khi theo ri v kim sot mi ng tc y, s qun i trong thi gian mi ni thc mc, lo u, ang dy v, hnh h n. Vy tt c mi s u c th nhm mc ch lm cho cc giy thn kinh ca bn c m du v ngh ngi, y l hiu qu th hai ang tm kim.

VI.- HALASAN
HALA theo ting phn ngha l ci cy. Thc ra s co rt ny tng cho thn th ta hnh th mt ci cy v nhc li mt phn ca t th SARVANGASAN nhng ng tc i xa hn na. (Coi

hnh s 9)

Hnh 9
Bn nm nga, chn dui thng, tay dc theo ngi nh trong t-t SAVASAN. Va gi u gi cng nhc, va nhc cao ng chn ln cho ti khi cch mt t mt gc chng 40 . Gi nguyn v tr ny trong 5 giy. m t t ti nm. (S cm thy s co rt cc bp tht bng). Vn tip tc nhc cao ng chn ln thnh mt hnh vnh cung mi 30 v mt ln na, li gi nguyn v tr cho n khi m ti 5, rt thong th. Sau cng, nhc hn ng chn ln theo chiu thng ng v gang chn phi song song vi mt t. ng co cc ngn chn ln. (Xong th th nht). Gi nguyn v tr trong mt hai giy ri nh nhng ung a hai ng chn trn thn th v u ri tip tc ng tc ny cho n khi u ngn chn chm t ng sau u. Hai ng chn vn phi thng, hai u gi khng c gp li. Hai cnh tay cng vn phi thng v hai gang tay p st xung t. (By gi t ti v tr ca th th hai theo nh trong hnh v). Bn hy lt nh cc u ngn chn ra cch xa u nhng u gi vn phi cng nhc (Th th 3). Gi nguyn v tr ny ti 30 giy ri thong th v nh nhng, hy tr li v tr bnh thng v ni dn, bung li. Nu ngi bn thc s cng nhc, thi mi u cc ngn chn khng th no chm ti t hay t nht l phi gp u gi. Cc gang tay c mun ri khi mt t. Hy c gng gi chng st mt t. Mc d tng l khng th no thc hin c nhng cng c gng tm cch gi cc gang tay st t v cc u gi thng tp. Nu tri li, mn tp ny c v d dng qu thi bn c th t lm cho mt nhc thm bng cch y hai bn chn cng xa u nhiu cng tt. Sau cng, bn ch cn thc hnh mn ny mi ngy mt ln trong 30 giy. (Mc ch nhm lm mt s ko di lu hn, khng phn tn ra lm nhiu giai on, nhng trc tin, bn cn phi luyn tp mn ny cho ng mc). Nh lc s c th to c mt s ko di ph thuc bng cch gi bn tay ln, khp ngn tay v nm cht tay li ng sau u, nh th s gia tng s chn p trn c v trn hai vai. S ch li ca mn co rt ny, ng thi ko di xng sng v cc bp tht bng, li cn ci thin s tun hon v s hot ng ca tuyn ni tit trc kh-qun. Mt ln na, xin bn hy thc hnh tng giai on, luyn tp in t cng mt lc thnh cng trong t th ny, va gia tng s chn p, nn nh nhng, va tun t nh tin trnh mi s mt nhc. C ung dung v c gng thuyt phc, d dnh cc bp tht lng hn l cng p chng phi un nn theo mun ca mnh.

VII v VIII.- PADHASTRASAN

PADHA l bn chn; HASTRA l ng chn. Mn tp ny gn ging nh mn co rt PASCHIMATANASAN nhng thc hnh theo th ng. Hnh v s 8 kh r rng. Mn ny cng nh mn trn : loi tr s d m, gim bt s nng cn, co rt v ni dn cc bp tht lng, va ko di cc t xng sng, va cung cp cho xng sng s sung tch huyt. N lm ti tr li, sa cha xu hng ca cc xng hay mt cht vi khi ti tui gi v cc sn, gia cc t xng sng, thng mng i. Thc tp mn ny v bui chiu thi d dng hn l bui sng. T th PADHASTRASAN tng sc mnh cc c th trong bng. S co ko cc ng chn v lng c coi nh mt phng tin phng nga v cha khi bnh kh tiu. By gi, y l mt s co rt tng t thc hnh trong th ngi. Bn ngi thng ngi, hai ng chn dui di ra ng trc, kht cht li vi nhau. Ht vo v th ra nhiu ln, ri th ra hon ton v ng thi, khng ni doi u gi, ci gp ngi xung cho ti khi cc bn tay qua mt u gi, chm vo cc ngn chn v mi cng chm vo u gi. Nu ngi to bo hay cng nhc thi hi kh khn nhng vi s luyn tp, s t c kt qu m mn. Sau cng, bn c th mt vo khong gia hai u gi v hai bn tay p st nn nh. Ri nga ngi ln v ng thi cng ht vo. Khi thnh cng trong vic thc hin mn co rt trn vn ny mi bui tp bn ch nn thc hnh mt ln v ko di ra trong 30 giy. Mun cho mn ny c hiu qu, c th ci u xung thp hn na nhng nn nh rng, v mn co rt ny cng nh cc mn khc, cn phi luyn tp dn dn v c trnh s mt mi. Nh cc mn co rt khc ca YOGA, mn ny lm cho thn hnh thm mnh d. Cng nh t-th PASCHIMATANASAN, n loi tr bnh to bn. l mt s ni dn bp tht rt tt c cc phng php th dc ty phng bt chc mt cch rng ri. Ri thay, cc mn th dc ty phng ch nhm vo mt lot ng tc v thc nh my, th m hnh thc c truyn ch i hi mt s thc hnh rt thong th, c tnh ng lc vi mt s ko di cc b phn trong ngi cng nhiu cng tt. Cch thc luyn tp sau ny s b ch nhiu hn.

IX.- UDDIYANA BANDHA

y l mt trong cc mn luyn tp thng dng nht cha bnh to bn v nhng s trc trc v tiu ha. Cc thy thuc khuyn co cc thn ch nn luyn tp mn ny v do s thc hnh, h t c s ci thin rt mau l mi tc dng thuc v tiu ha v rut. Khng c chi l kh khn nu ngi bn mnh khnh hay th cht mnh kho. Nu d dy b bao ph mt mng m thi li cng d hn. Khng nn luyn tp ngay sau khi n cm nhng phi sau t nht l hai gi. (Coi hnh s 10).

Hnh 10
BANDHA ngha l tht lng v y l mt s co rt d dy hn l mn luyn tp thun ty. Bn ng thng, hai u gi hi khuu xung, tay phi trn i phi, tay tri trn i tri, gang tay p xung. Ht vo v th ra mt lc rt u n v nhp nhng nhng mi ln thm mnh hn v ko di hn. Sau cng th ra v tip tc th ra mi cho ti khi no mt phn nh khng kh cng b trc xut khi phi. Ri bn n ngc v nh ra ng trc. Sau khi th ra, trong phi v d dy u hon ton trng rng. C theo n ngc ra thi p xut khng kh s lm dp d dy li cho ti khi hnh nh p st d dy vo xng sng. Bn hy gi nguyn v tr ny trong 5 giy ri li h hp nh thng. Mi bui luyn tp, ch nn nhc li mn ny mt ln. Trong hai ba ngy, bn hy i xa hn na trong mn luyn tp ny. Khi no n ngc (sau khi th ra) hy co rt rut bng cch phi hp cc nng lc tinh thn v vt cht. im ny i hi hai s c gng ring bit. Gi nguyn v tr ny trong 5 giy ri li bt u. Khi t ti mc nn hi c 5 giy m khng cn c s c gng thi bn hy gia tng dn dn s nn hi trong 10, 20, 40 giy. Ngay lc no cm thy hi mt mi, bn hy gii tr hay ni r hn, hy ni dn, bung li trn vn v ht th nh thng... nhng khng phi lc cm thy mt nhc ri m ng ngay lc ngh rng nu cn tip tc na thi s mt mi s ti lin.

X.- NAULI KRIYA

Mun thc hnh mn ny, d dy bn cn phi mm do v kho mnh. Nu d dy b bao ph mt mng m hay dn ra, hy luyn tp cc mn khc v mn UDDIYANA BANDHA, cho ti khi no n rt cht li v trong tnh trng c th tp c mn NAULI KRIYA. (Coi hnh s 10). Hoc ngi hay ng, bn hy theo cng mt v tr nh t th UDDIYANA BANDHA v sau mt vi giy h hp nhp nhng, hy th mnh ra ng mm. Khi khng kh b trc xut khi phi, hi nh ngc ra ng trc v co rt rut li t pha trn vo pha trong. Ri th c-lp-ha hai bp tht ca trc trng. Nu t ti mc y, chng s ni bt ln, rn chc v ging nh hai ci ct, tch ri ra khi vng bng bao bc chung quanh. y l nhng bp tht "ln thng". Khi chng c c-lp-ha nh th, bn cn phi va lm cho chng quay theo chiu, ri tri chiu vi kim ng h, va ko di chng ra luyn tp cho c mt h thng v rut. bt u, bn ch tp trung vo mt trong hai bp tht ca trc trng. Phi cn mt thi gian nhc i nhc li nhng hy kin gan bn ch v tin tng vo bn nng ca mnh. Bn s khm ph thy khi hi nghing ngi v bp tht trc trng no phi lm vic, s lm cho s xoay chuyn c d dng hn. Sau nhiu ngy luyn tp, khi c th c lp ha v lm xoay chuyn mt bp tht ca trc trng ri, hy sang qua bp tht kia v sau cng trong hnh thc tin xa hn ca mn ny, rt c th lun phin lm xoay chuyn c hai bp tht ca trc trng trong nhiu ln. Mn luyn tp ny cn phi c thc hnh tun t nh tin. B quyt thnh cng l trong s kin nhn v bn nng t nhin. Cm ngt n ng ngoi 50 tui, (hay t ra h vn thng luyn tp th dc), cc tr em di 15 tui v cc ph n khng c tp mn ny. (Cc bp tht ca n gii khng ging nh nam gii v phn nhiu ph n khng th tp c mn ny. Tri li mn UDDIYANA - BANDHA hon ton ph hp vi sc ca h). Bn bt u tp mn ny dn dn ti khi no c th gi nguyn v tr trong mt pht hay hn na m khng cn phi c s c gng. Khng cn g tt lnh cho rut bng hai mn luyn tp k trn. Cc o-s du gi thc hnh chng t nhiu th k v mt vi phng php th dc u-M cng cng nhn v chn la chng. Nhng theo b ngoi, nhng ngi t bo cha cho cc mn th dc ty phng khng bit r cch thc th no v ti sao ta phi luyn tp hai mn ny ca YOGA v chng cn phi kt hp vi cc mn no khc na. Chng cng gp sc loi tr mt vt thng trm trng l s to bn, hn l cch thc dng cc th thuc, mt khi ngi ta dng quen i, ch lm cho rut li bing thm. Hai mn ny u ni danh v s kim sot tinh thn cng nh chng bo m cho th cht c trng kin.

XI.- CC MN LUYN TP CP TIN HN

Cc t th tip theo y i hi nhiu s mm do v nhiu sc lc (Coi hnh s 11 v 12). Vi iu kin l tui tc mang n s hn ch v hot

ng th cht, ai ny u c th thc hnh tng nc mt v phi ngng ngay tc khc khi thot cm thy au n. Chng ti tng nn nhn mnh rng cc mn luyn tp ny ch c tnh cch ph tri cho nhng ai c th t cho php nhng c gng su xa hn, cp tin hn. L tt nhin, chng rt b ch cho nhng ai trong tnh trng c th thc hnh c.

Hnh 11 A.- T TH CON CHU CHU (SALABHASAN)

Bn nm dui di, mt p xung t, cnh tay song song vi thn mnh, gang tay nga ln, ngn tay nm li. Cng mt ng tc, hy nhc ln mau l ng chn, i v pha di bng, cng cao cng tt, ch duy c cm, hai vai v ngc l chm t. T-th ny rt kh thc hin v l mt t-th duy nht i hi s co rt bt ng t ngt. Hy gi nguyn v tr ny trong mt giy, ri ngh ngi v bt u li. Nu thnh cng tc l luyn tp hon ho, xng sng v cc bp tht bng s mnh m hn nhiu. Hy thc hnh mn ny cng thong th cng tt v n rt c ch li cho cc vng thuc v mph, bng v lng. Vi s luyn tp, ngi ta s tin ti mc gi nguyn v tr ny trong nhiu giy. l mt t-th tri ngc vi t-th Rn h-mang.

B.- T TH XNG HNG (SUPTAVAJRASAN)

Bn qu trn mt ci thm, bn chn di i, gang chn nga ln. Cc gt chn cn phi p vo pha ngoi i, cc ngn tay gn chm vo y. Nga ngi ra ng sau cho ti khi no hai vai v u chm t, cnh tay dui di ra pha sau u. Mi u hnh nh t-th ny kh lng thc hin i vi bn, tr phi ngi rt mm mi v cc bp tht lng rt kho. Khi mi th mn ny, phn nhiu ngi u nhn thy nhng bp tht i ca h co ngn li v thiu luyn tp. Nhiu mn luyn tp cho mm mi, do dai s cn thit cho s t ti ch. Mi u hy thc hnh tng nc mt v nh mt ngi bn nng dn dn, nu khng rt c th cc bp tht i hay lng b x rch. Ch nn qun rng y l mt t-th v cng cp tin nhng nu luyn tp c, s hng nhiu li ch rt quan trng v n kch thch d dy v cc vng xng hng, ngn cn s to bn v lm cho i thm rn chc. Hy thc hnh rt thong th v nu tin ti mc gi nguyn v tr ny trong hai pht, s l mt kt qu rt tt p ri.

C.- T TH CON CNG (MAYURASAN)

y l mt t-th rt tt cho cc c th v tiu ha, c kch thch do s xoa nn bn trong bng. Khng nn tp mn ny nu khng c sc mnh v bp tht. (Coi hnh s 12). Bn qu xung, hai u gi cch nhau 30 phn, hai bn tay xung nn nh gia u gi, hai c tay chm nhau v quay ra pha trc, ngn tay ci quay ra pha trc v cc mn tay khc dui di ra pha sau. Hai gang tay phi p st t, ci ngi ra ng trc ti khi no bng t trn hai khuu tay. Ri dng cc ng tay nh ct tr v cc khuu tay nh ci n, nhc c thn mnh ln cho ti khi song song vi nn nh, cc ng chn dui di hon ton, - thnh hnh ch T m cc ng tay v bn tay l nt thng ng ca ch T. T-th con cng, u-M gi l th "tm vn" i hi nhiu sc mnh v ngh lc. Hnh nh mn ny c bit kh khn i vi ph n. Mn ny rt tt tng sc mnh ca lng ngc, bi tr bnh ph mp v chng li dom.

Hnh 12 D.- T TH CON C (MATSYASAN)

Bn ta thin theo th HOA SEN (s trnh by chng sau) v c ngi nguyn trong th y, nm nga ngi hon ton ra pha sau, nu cn thi nh hai cnh tay v khuu tay nng . Khi u t vng chc trn ci thm (C th dng mt ci gi thit dp li cng tt hn), dui di hai cnh tay ra v nm ly cc mt c chn. Trong mn tp ny, ht tt c cc bp tht trong thn th u c kch thch do cch ny hay cch khc, c bit ch li cho vng xng hng v xng tn cng. Nu tnh c luyn tp mn ny di nc, s thy mnh ni bng bnh, khng c chi l kh.

E.- T TH O NGC (SIRHASAN)

Bn qu trn mt chic thm dy (Hnh 12). Hy lu cho chic thm khi tut i trn nn nh v nh th mnh s c th b thng. Qu vi hai u gi chm nhau, an cc ngn tay li hai bn tay thnh mt ci a ri t u vo y, hai ng tay ta xung t phi to thnh mt gc 90 . Bn nng bng ngi v hai chn ln cho sc nng ca thn th xung cc ng tay, khuu tay v u. Hy lm t t vi s nng ca mt ngi bn. ng nh ngi ta ni l "ng trn u" m y do u, ng tay v khuu tay to nn. Mi u hi kh khn nhng khi thnh cng ri thi bn c th bt u li d dng. Mn ny khng i hi nhiu sc lc nhng ch c mt thc v th thng bng kh d dng. Cn phi thu lm c kt qu trong mn luyn tp ny v n gip ta tr cc bnh chy nc nhn mi, to bn, p lc ng mch, yu tim, au tai, ic, khch ng huyt mch lu thng u v c. SIRHASAN l mt t-th k diu kch thch s bi tit ca cc hch tuyn. Bn gi nguyn v tr ny trong 5 giy v tng tin dn dn thi gian cho ti khi c th duy tr, khng cn c gng v kh khn trong 5 pht. Mt o-s du-gi dy cng luyn tp, c th d dng gi nguyn v tr ny trong na gi v mn ny li c th cho php ta trm t mc tng rt lu. l mt t-th tt p nht bo tn s vui v, tr trung.

F.- T TH CH-THP NGHING

Bn ng thng, hai tay dang hnh ch thp, hai chn choi ra, (Hnh 13). Gp ngi li v bn phi hay bn tri, vn khng thay i v tr ca u, hai tay, hai chn v c gng ly bn tay h thp chm xung t. Va gi nguyn v tr ny trong 30 giy, va h hp rt thong th ri tr li th thng ng v bt u lm li v pha bn kia.

Hnh 13 G.- T TH NH KIM-THUT

Bn nhoi chn phi hay chn tri ln trc v mt pha nh mt kim-s ng th cng. (Hnh 13). t bn tay phi hay tay tri ln trn i ca chn no nhoi ra v tay kia pha mt sau i kia, bn thn thng tp v v pha trc mt. Ri quay bn thn v pha trong, gi nguyn v tr ny trong 30 giy v i pha.

H.- T TH PASCHIMATANASAN PHN THY

y l t th m bn bit (Hnh 6) nhng hy thc hnh mn ny vi hai ng chn xoc rng. Cng mt quy nh v th thc nh nhau. (Hnh 13).

Chng IV BA TH TA-THIN TP TRUNG T TNG

Cc bn quen bit vi cc th ta-thin ny, hay t nht cng trng thy cc pho tng nh, cc bc hnh c PHT ngi trm ngm suy tng, chn gp li thnh mt gc vung vi thn th. Chc bn v cng xc ng v s thanh tnh, bnh thn ta ra trong ging iu v nhng nt ni dn, bung li ca gng mt. Vic s dng cc gh nm khng i hi mt s mm mi no ca thn th v s gin d ngi theo th "th may" khi ngi ta khng cn tr na, cng l mt s kh khn. Nu bn thng luyn tp th dc thi s d dng hn. Nhng gp chn v pha gia ngi, k t u gi, cho bp chn p st vo i, cng kh kh khn, phc tp. V sau cng, trong v tr ny, hai u gi cn phi chm t v mi pha bn ngoi trn mt ng thng i qua hi-m (khong gia hu mn v c quan sinh dc), i vi bn, hnh nh l mt bi ton khng c li gii p. Tuy nhin, bn ch cn mt cht thin ch v kin tm l c th thu lm c kt qu kh quan. Bn nn c thi quen, d ngoi nhng bui tp thng l, khi nh, trong lc yn tnh, ngi theo th th may, v d nh c sch bo hay nghe i pht thanh. Mi ln, hy c gng dn dn tin ti v tr l tng m chng ti trnh by sau y thi s tin b nhanh chng. L tt nhin l bn phi nng luyn tp nhng cng cn phi c mt ch kh mnh lit cung cp y s c gng y. Trc ht, iu chng ti mong mun l bn ch nn coi nhng th "ta thin" m chng ti trnh by trong cc hnh v sau y nh nhng t-th c bit ch duy c nhng ngi n mi thc hin c hay l nhng mn luyn tp l lng, khng my may ch li. Bn nn bit rng chnh chng ti t hn ch vi nhng mn luyn tp do ngi Ty-phng c th thc hnh c. Chng ti xin nhc li rng, vi s cu-to bnh thng ca bn, s kin tm bn ch chm chp ca bn s thng nhng kh khn thc s nhng khng phi l khng th vt qua, ca cc th ta thin. Ngoi ra, cc o-s du-gi c xa, sau khi suy tng trong tt c mi th ta thin, ngng li cc th ny v ch duy c chng mi to nn s ch li nguyn thy, do mi pht sanh ra cc iu ch li cho thn th v tinh thn. Cc th ta thin ny to cho thn th mt s thng bng hon ton, s mm do k diu ca hai chn, t hng n cc ngn chn, mt v tr l tng cho xng sng, s xoa bp v lm thm trng kin nhng c th thuc v mng v sau cng mt cm gic thot ly thn th rt l lng do s tp trung t tng c th t ti mc cao nht. V cc l , bt u, xin mi bn hy ln lt tp th cc mn : 1) SUKHASANA hay ta thin n gin (Hnh 14). Bn ngi ln mt cun sch ln, dy nm su phn, trn mt chic mn gp hay chic thm dy, hai chn dui di. Gp chn phi ch u gi v bn chn di i tri. Gp chn tri ch u gi v bn chn di i phi. (Nu thy d dng thi c th o ln li: gp chn tri trc, chn phi sau).

Hnh 14
L tt nhin, bn phi gi cho thn hnh thng tp. Dui cnh tay th no cho c tay ln u gi, gang tay nga ln. u ngn tay ci phi chm vo u ngn tay tr, trong khi cc ngn khc dui thng. Bn s gp mt vi s kh khn khi tp mn ny v s nhn thy hai u gi ngoan c c nhp nhm ngng ln. Xin ng thc mc v c tip tc n nh nh chng t trn xung di. Tuy nhin, khi no thy au nhiu hng thi thi ngay. Dn dn cc u gi s t ng chm st t, mi khi ngi theo t-th ny. Khi bn tp thnh tho ri thi b cun sch i v ch ngi trn chic mn hay chic thm. Khi bn tin ti mc ngi d dng trong th ta thin n gin m khng thy kh khn chi na thi hy tp sang mn khc. 2) SIDDHASANA, do xut x ting phn SIDDHA ngha l hon ho. (Hnh 15). Bn ngi thng ngi, hai chn dui di ra ng trc. Ly tay phi nm ly bn chn tri v gp ng chn li th no cho gt chn tri p vo hi-m (khong gia hu mn v c quan sinh dc). Gang chn tri phi chm vo phn trn m trong ca i phi. Bn hy ng ngi trn gt chn. Khng bao gi nn nn xung hi-m v khi ngi ng v tr ri, gt chn phi chm ng vo hai u xng ca hi m. Gp chn phi vo u gi th no cho gt chn phi p vo cc xng hng, cc ngn chn trong ci h n gia bp i v i tri.

Hnh 15
By gi bn nga bn tay tri ln xung gt chn phi v nga bn tay phi ln vo gang tay tri. Hy gi u thng, n mnh cm vo trong c, nhm mt li v bt u tp trung t tng bng cch bt tr c chm ch vo mt im tng tng gia hai mt. C l bn phi cn nhiu thng tin ti mc ngi theo th ta thin ny mt cch hon ho nhng k cng ng nn kin tm, bn ch. Xin tip tc, ch chn nn v s khm ph thy quyn lc tp trung t tng ca mnh s tng tin rt ln lao. Khi thnh tho trong mn "ta thin hon ho" ri m khng thy chi kh khn na thi bn c tip tc nh thng l v, theo nh tn gi ca mn ny, nhiu i o s du gi coi l mt th ta thin tt p nht. 3) PADMASANA hay th HOA SEN. i vi cc ngi khc, v chc chn y ch l mt vn c nhn, y l mn duy nht ph hp vi vic rn luyn v tp trung t tng (Hnh 16).

Hnh 16
Padmasana c th l mn ta thin kh khn nht i vi ngi u chu. Sau y l phng php luyn tp. Bn gp chn phi v bn chn ln i tri, gn hng, gang chn phi nga ln. Gt chn phi gn gia bng v gang chn phi gn trn mt ng thng vi i (ng ngh vi n vic ngi ng v tr). By gi bn nm ly bn chn tri, ln trn ng chn phi v theo mt v tr tng t trn i phi. C th t ti mc ny d dng hn khi phn tn ng tc ra lm nhiu th n gin. Vic nga gang chn ln i hi mt s mm mi ln lao ca mt c. Mi u hnh nh khng ti no thc hin ni. Nhng d bn c phi luyn tp trong mt nm hay hn na trc khi thnh cng, chng ti cng s ni vi bn l nn kin gan, bn ch, v cc mn luyn tp v "th thao bt ng" ny lm cho chn tay mm do v c mt cng lc khng ti no so snh ni. gip bn thnh cng trong cc v tr ny, nu bn cm thy ngi cng nhc thi hy lm cho cc bp tht mm do do s tm nc nng. Nm dui di trong bn tm v mt lt sau, s thy cc bp tht mm mi hn l trong lc ngi lnh. Hy gi ng chn phi ln, gp vo u gi, ly tay tri cm ly u gi v ko u gi p vo ngc. Ly tay kia nm ly mt c chn phi v t t n mt c xung th no cho gt chn phi chm vo pha sau i. (Nu ngi bn cng nhc hay mp l thi hi kh khn lc u). Bn dui chn ra v bt u li su ln ri lm ng tc ny vi ng chn kia nhng ln ny tay phi trn u gi tri v bn tay tri trn mt c chn tri. Do sc nng ca nc lm cho d dng hn nn cc mn luyn tp ny s lm cho u gi v mt c chn do dai hn v gip bn gi nhng v tr ng mc hn. cho cc khp xng i c mm do hn, bn hy gi nguyn v tr ny nhng bn tay phi trn u gi, bn tay tri trn mt c, ri t t y ng chn v i v m phi, cng xa cng tt, v ngng li ngay khi cm thy au hng. Cng thc hnh nh vy i vi chn tri. Mn th thao ny lm cho cc khp xng c t do hn, phng khong hn v chng thiu luyn tp lu nm Tuy nhin thn th chng ta c cu to nn hot ng nhng chng ta ch hot ng c mt vi b phn (cng nh chng ta ch s dng mt phn nh ca hai bung phi v khi c), v chng ta cho phn nhiu cc khp xng b t lit. Do s li bing, chng ta lm tr ngi cho s lu thng ca kh huyt, gia tng nhng s bc dc kh chu v m ca cho cc th bnh tt.

PHN BA

V SINH V TH CHT
Chng I V SINH V TH-CHT
By gi bn bit YOGA l mt h thng hon ho nhm mc ch trin n tng qut c nhn trn mi lnh vc th cht, o c v tinh thn, ba yu t quan trng m khng bao gi ta nn lng qun. L tt nhin l th cht, n i ca tinh thn, cn phi trong iu kin hon ho cho t tng c th t do hng v cc l tng cao siu. Mt ngi khng th no t ti sc mnh ca tinh thn nu y th l, ham khoi lc, bn thu hay li bing. Vn v sinh cn phi c trn ba lnh vc. By gi chng ta hy ni n lnh vc th cht. V sinh v tinh thn v o c s ti sau. Chc chn l c mt vi iu ch dn m chng ti sp trnh by vi bn y rt quen thuc vi bn v hnh nh v ch i vi bn. Nhng cha chc l chng hon ton v ch. Bit bao nhiu cc quy lut gin d v i sng m ai ny u bit s ch li hin nhin, vn hng ngy b vi phm trng trn, mt cch thc hay v thc.

TM CN HAY CH XT HNG NGY

Bn bit, sau khi tm, thn th khoan khoi l dng no. Tuy nhin, i vi nhiu ngi, v l do thiu tin nghi y , vic tm hng ngy khng phi l s thc hin d dng. Nhng tt c mi ngi u c th ch xt hng ch li. Nu c th c, nn ch xt mi bui sm mai. Bn ch vic ly mt nhu nc nng, lnh hay m m, ty . Nhng khn tay vo nc, vt k ri ch xt mnh khp mnh. Khi ch no c ch xt, hy lau chi thit mnh. Nn nh l phi ch xt ti khi no da ng hng v tt hn ht, vi cc khn bng ht nc. Ti sao li phi ch xt hng ngy ? V da ca bn l mt c th bi tit. Bnh thng cc l chn lng u phi bi tit mi ngy mt lt ri m hi. M hi l mt cht c. Nu cc l chn lng b lp kn v cc ng bi tit bt ng thi cht c khng th no b trc xut c. S ch xt s a mu ln mt da, kch thch da, lm d dng s tun hon v bi tit. V tng lai, c chng no hay chng ny, mi ngy bn nn ch xt mt ln, cn tt hn l nm ngh trong bn nc nng hay tm hng sen. Sau khi ch xt ri, s thy mnh sch s hn, da d v s tun hon u c b dng mt cch rt kin hiu. Hy gi gn cho ln da c lun lun sch s gip thn th loi tr mi cht c.

S TNG XUT IU HA CA RUT

Rut cn phi hot ng rt t nhin. Cc s luyn tp v h hp c ng-lc-tnh v s co rt ton din s gp phn vo vic loi tr u n nhng cn b, khng cn phi ung thuc x. Nhng ta phi c thi quen vng chc v khe kht i cu ng gi. Mi u, d c kt qu hay cha cng khng can h. im ct yu l i hi rut phi hot ng iu ha vo gi nht nh. im ny khng kh khn chi nhng l kt qu ca mt s c gng t nhin v thong th khch l s lm vic ca cc bp tht ch huy tnh nhu-ng ca rut. Bn ch qun mi ngy u n i ngoi mt ln v ng gi, tt hn ht l bui sng sau khi im tm hay bui ti trc khi i ng. Trc y, chng ti c dp phn i vic dng thng xuyn cc th thuc x hay nhun trng, ng l ch nn s dng mt cch tha tht v c bit. Bn hy nh li nh i kch s php MOLIRE, theo lng tri vng chc ca ng, ch nho nn y hc ca thi i ng ch bit c hai l lut chnh yu hnh nh ph hp vi tt c mi nhu cu : TY X v TRCH HUYT ! Ngoi vic thc hnh mn Uddiyana Bandha (Hnh s 10), y l s khuyn co thc tin cho nhng ai b to bn thng xuyn. Chng ti ngh rng ngoi nhng s trc trc trong vic bi tit do s thc lon ca h thng thn kinh iu ha dinh dng hay s suy yu ca cc bp tht nhu ng, thng c mt l do khc dn git ti v duy tr s to bn : y l th ngi phn thin nhin do cc b ngi trong nhng cu tiu b buc ca cc ngi th h hin i. Nu bn trong trng hp , chng ti khuyn bn vn ngi nh thng l nhng di hai chn mt gh di nh hay gh u, th no cho hai v bp i trn thc p vo bng, nh trong th ngi t nhin. Nu cn v y l iu hay nht, vng hai cnh tay qua u gi v gh cht bp i vo bng.

QUN O
Nu trng hp cho php, bn nn mc nhng qun o rng. Hy trnh nhng c cn cht qu v mi hnh thc qun o chn p s h hp. Cc ph n cn phi trnh, nhiu chng no hay chng ny, eo cc th tht lng, coc-s hay x-ching. Khi bn lm cho cc bp tht vng ai bng rn chc li v ci thin hnh dng nh c nhng s luyn tp v mn ko di ca YOGA, bn s t khc cc th coc-s nhn-to.

S THNG KH
Ma ng, bn ch nn t l si nng qu trong bung (cng khng nn sng gia cc lung gi). Ma h nn ng ng ca s v thng thng c v ma ng nu c th c. Ht th khng kh tinh khit v cc vi trng vn sng trong bi bm. Ban m, mt ci mn mng, nh nhng s thay th hu hiu cho hai ci mn nng chu. Hy tm hi nng khng phi sc nng ca chn mn v s thong kh khng phi gia cc lung gi.

V SINH V RNG V MING

Mt vi x tng cho dn chng mt t chc min ph trng nom v rng trong khi cc x khc hon li mt phn tn ph v sa cha rng nhng cha h c x no, cc nh cm quyn dy d cho dn chng cch thc gi gn cho rng khi h hng. Hin nay cc chuyn vin v sinh v rng cng nhn rng bn chi cha phi l mt phng tin duy nht v tt p lau chi rng. ng th nhng mu thc n nh li ti lt vo k chn rng v lt vo trong tt c nhng ch nt n hay khe h sn c. Bn hy mua ly mt hp tm hay vt ly tm bng que dim v mi bui ti, sau khi chi rng, hy xa rng gy cc cht nht vo k chn rng. Khi chi v xa xong, hy ly ngn tay tr xoa nn mnh m cc li chn rng. Nh th, rng s rng t hn v lu hn. Phng php thng xuyn ca cc o s du gi l s dng mt t sung non (c c tnh kim) nhai dp u ra lm mt th bn chi rng. Bn ch nn sc ming bng nc st trng. Vic ny v ch v chnh mu l mt th st trng v nc bt cng kh c kim tnh hy dit ht cht a-xt ca rng. D sao, sc ming vi nc mui l vic tt nht v t c hi. Sc ming bng cc th nc st trng mnh qu c th nguy hi n cm gic bn nhy ca ming v hy dit v gic. C mt thi quen v bui sng m chng ti ht sc phn i : y l dng im tm trn ging ! Thc vy, bn cha h sc ming nh rng khi ung c-ph trn ging. Trong ban m, li b bao ph mt lp t bo tan ra hi dy, to nn mt lp nhn nh h. Chnh lc thc dy, phi to thanh cht nhn y i ch khng phi cng nut vo vi c-ph. Bn hy dng mt bn chi mm loi tr cc cn b y. Mi u, s chi li i vi bn hnh nh bt thng v c l lm cho bn bun nn, song le hy kin gan, bn ch. Vi thi quen, bn s chi li mnh hn v sc ming thit k. im ny khng ngn cn bn sc ming nh rng theo phng php thng thng. Mi s k trn l mt phng tin tt p nht nh tan "hi th nng mi" m cc bn hu, d nhng ngi thn tnh nht, cng khng dm ni cho bn bit (ngi ta qung co rm beng cht dip-lc-t nh mt thn dc tr hi th nng mi) v cng gip bn loi tr cc bnh nhc u, s mi d iu ny hnh nh c v kh mu thun, k d ! Trong mt tp ch Anh chuyn v Nha-khoa, bc s EGBERT tuyn b l khi khm nghim cho hng ngn ngi n- theo kha hun luyn DANTADHOUTI-YOGI, ng khng h khm ph thy mt trng hp no su rng hay rng lch lc, th m u chu v Hoa-k, trong 4 ngi c mt ngi mc chng rng chy m ! C l Ty-phng cha n ni qu vn minh, tin b nh ngi ta tng tng ! Ngi ta tp li xe hi, bay nh chim (li nhanh hn na !), di y cc i dng hng gi nhng ngi ta li qun pht nhng s phng nga s ng hc hi sng cho kho mnh v chng ta tng khi mua mt ng thuc nh rng l lm xong tt c mi vic v rng v ming.

V SINH V THNH GIC

Mt chuyn vin ni ting v cc bnh tai cng b rng : "Tt c mi s m tai i hi c lnh mnh l c ly ry!". Ngoi s ra tai bn ngoi, my ai ngh n ly ry tai lau chi bn trong cho sch s ? Mi bui chiu, sau khi ra mt, bn ly ngn tay t hay ci mc tay, ngoy vo l tai rt thong th, nh nhng ly ht bi, ry hay vy kh bm vo tai trong ngy. Nh th s trnh c s cu to mt ci "nt" bng ry tai v sau l nhng ting kh chu v tai s c lnh mnh, nht l ngoi nhng s trng nom hng ngy, mi nm mt hay hai ln r vo tai nc m m khng nng qu 35 . Ngoi ra, nu mun hon ton duy tr s thnh tai, bn nn n chic ra-i- ca bn. Khng cn g nguy hi cho tai v cc giy thn kinh bng nhng ting la ht thng xuyn. Mun nghe i pht thanh cho r rng, bn ch nn vn to qu mc cn thit. Ri mt hai tun l sau, th nghim, bn th vn nh i hn na v chc chn l tai bn s tr nn rt thnh v bn s nghe r, khng c chi kh khn, cc m thanh m ngi khc khng nghe thy. Nghe mi mt iu nhc qu n o l dn dn gim bt s tinh t ca nh tai. Thc th, khi nh tai vn b thng hng ngy thi n t v bng cch cng ngy cng dy mi ln thnh ra cng t bn nhy vi ting ng. V th cho nn dn dn bn nghe t r hn v bn c vn to mi ra-i- ln cho ti khi bn ti cho tui tc hay ti pht thanh xu. Cng trong tnh trng y, cc th thuyn lm vic trong

mt hon cnh n o, lun lun y nhng ting ng mnh, khi tr v gi gn nh ic c hay t nht l nng tai. Nu y l trng hp ca bn thi bn nn i bnh vin cho ngi ta chch thuc u n v ng thi hn. Chin dch bi tr ting ng hon ton c l do.

V SINH V TH GIC
Ngi ta thng ni: "Hai mt l ca s ca linh hn" nhng do chnh ni tm chng hay do nhng phn t bao bc bn ngoi, mt cn ch dn mt cch chc chn hn, tnh trng sc khe ca bn Ai ny u bit rng cc ngi b bnh gan, lng trng mt thng vng ; st rt lm cho hai mt lng lnh mt th nh sng c bit ; s mt nhc thi qu lm cho mt m c. i mt thng c qung thm tit l s kh huyt km lu thng hay mu sp sa c nhiu cht a-xt. Cc ch phng mng di mt t co s hot ng khng iu ha ca tim hay thn. Cc chng bnh ny u thuc thm quyn ca thy thuc. V cc bnh thun ty ca i mt, khoa hc hin i, hoc l sa cha li bng cc th knh, hoc l tr liu bng khoa gii phu lm mt i nhng phn t trng yu. Vy tr s chnh ca th gic khng phi l nhn cu hay trng mt nhng l th-gic thn-kinh. Nu bn hnh h n hay hy dit n l bn s m la v y hc khng ti no tr li cho bn na. Cng v vn ny, cc o s du-gi c nhng s hiu bit rng ri hn chng ta ngy nay v c nhng phng php thin nhin sa cha li mi s lch lc hay km mt. Trc ht mt tt l thuc vo s n ung y ; mu huyt lu thng iu ha v s vng chc ca cc giy thn kinh. Nu th gic ca bn mt mi, bn hy p dng nhng nguyn tc sau y v s "Ni dn ton din" v "Co rt su thm", c bit nghin cu cho i mt. Trong lc ni dn ton din, bn c th ni dn hon ton i mt bng cch cho chng ngh ngi du dng, tuyt i theo s i hi ca chng. Mi ngy, trong mt vi pht, nhng mn luyn tp c bit v ni dn s lm cho mt bn c ngh ngi. Sau y l mt vi mn chnh. Khi i xe but, tu ha hay ngi vn phng nhn qua ca s, bn hy chm ch, trong mt vi pht nhn v pha chn tri hay mt im no xa xm. Nu eo knh thi b knh ra, tr phi mt km qu, nu khng c knh thi khng trng thy. Mt cch khc lm cho mt ngh ngi l chm ch nhn vo mt vt g, cng nh li cng tt, khng nhp nhy mi mt cho ln khi no chy nc mt ra. Nu sng nh qu hay thc gic sm nhn mt tri mc, bn hy nhn trong mt pht mt tri mc ln chn tri. C th nhn trong mt pht lc mt tri ln, nhng khng bao gi nn nhn mt tri vo nhng gi khc v s hng mt. Hy vic y cho con chim ng. nh trng trn cng rt b ch cho mt v bn rt c th nhn mt trng trong mt pht. Bn c th luyn tp cc mn ny bt k lc no c c hi thun tin. Bn s duy tr c mt th gic rt tt v nu mt bn km thi chng s c tng cng thm sc mnh. Cn bn mn luyn tp khc m chng ti xin bn thc hnh nu mt bn mi mt. Hai mn u l s luyn tp v nhp nh tham thin. Trc ht l mn NASIKAGRA-TRATAKA hay s lng ngm mi mnh. Bt k l ti u, nh, trn xe but hay tu ha, bn hy ngi yn v ni dn, bung li. Chm ch nhn trn u mi mt pht ri quay nhn xa xa pha chn tri. Hy nhc li ng tc ny nhiu ln nhng khi thy mt s tp trung t tng thi ngng ngay : nh th ngha l mnh thy mt mi, hy bt u li hoc chc na hay ngy mai. Mn luyn tp th hai l BRUMHADIA TRATAKA hay s lng ngm lng my. Bn ht sc ngc mt ln v chm ch nhn mt im gia hai lng my. Nu c th ch nhn trong mt pht thi cng tt, nu khng, hy ngng li. Trong mt tun l hy gia tng s lng ngm cho ti khi no lu c ba pht. Mi u, bn c cm tng l b l mt d lm v nu d dy yu thi li c th cn hi au bng. Nhng bn hy kin ch v sau ny bn s thnh thi quen v khng thy bt tin, kh chu na. Mn th ba. Bn ngi ngay ngi, thng u, trc ht lic mt v bn phi chm ch nhn trn vai phi v gi nguyn v tr y trong mt pht. Ri li lic v bn tri chm ch nhn vai tri cng trong mt pht. Hng ngy bn hy tip tc mn ny v c gng ko lu ti ba pht m khng thy mt mi. Mi khi tp xong, hy ngh ngi vi pht. Nu thng eo knh thi trong khi thc tp hy b knh ra. Mn th t. Bt c lc no trong ngy, khi thy mt mt mi, bn ngi trn gh, hai khuu tay ln hai i, chp tay li, hai gang tay nga ln, nhm mt li v, ci u xung, mt vo lng bn tay. ng n mnh vo trng con mt. Hy luyn mn "p trng mt vo gang tay" trong hai ba pht v s cm thy d chu. Nu phi lm nhng cng vic ln lao v vit lch, c sch hay ghi chp, thnh thong bn hy nhm mt li trong giy lt loi tr s mt mi. Nhng nu phi lm tt c hay mt phn cng vic di nh n v bn c ring mt ci n c nhn thi bn hy sa son th no cho nh sng n khi chiu thng vo giy t ca bn. Mun hi c kt qu y, bn hy lm nh sau : n th no cho nh sng chiu thng vo ch lm vic, ri di chuyn chm nh sng v pha trn cc giy t cho n khi giy t ch c soi sng mt cch gin tip do nh n phn chiu trn bn giy. Sau cng, bn mua mt ci ve ra mt tm cho mt t nht mi ngy mt ln v mi khi ra mt bui sng, ci mt xung chu, ly hai bn tay khum thnh hnh chic ly, vc nc ln tm mt. S tm mt ny lm cho th-gic thm mnh m, sng sut.

V SINH V TC
Tnh trng ca tc l thuc vo sc kho ca bn. Khi bn mnh kho, tc ti tt hn l bn au yu hay suy nhc. Cch thc tt p nht ca YOGA l "ni dn ton in", "co rt su xa" v "h hp ng lc". V thng thng chng ci thin sc kho ca bn v gin tip gip bn bo m cho tc mt s dinh dng tt lnh v gi gn cho tc thm ti tt. Ti sao hng ngy bn khng ko di tc ra nh ko di chn tay ? S ko di thng xuyn ny rt ch li cho tc. Mi tay bn tm ly mt nm tc, cng nhiu cng tt v dn dn ko mnh ln nhng khng phi gin git, rung chuyn. Hy ko mnh mt cch thong th v bn b, theo ng phng php "co rt su xa" kch thch cc chn tc, gi gn cho chng hot ng iu ho v lun lun kho mnh. V bn ch nn qun l tc cng cn h hp, vy ch nn i m nhng khi cn thit khi lm cho tc nght th.

V SINH V MI
Nu bn mc mt chng bnh g v mi nh tht tha, nght th ch duy c s gii phu mi cha khi. Bn hy n thm ngay mt chuyn vin. Vn h hp c nghin cu trn. Hng nm ngi ta tiu nhng s tin khng l hy vng tm ra mt th thuc s mi tm thng. Cc nh bc hc theo ri nhng vi trng v hnh. H lm cho cc chut bch mc bnh s mi v chch huyt-thanh cho chng; mi s l tt nhin l nhn danh khoa hc. Vy m cho n nay, nhng kt qu thc tin vn cha c g. Hng ngy, nhiu bnh nhn chm ch r vo mi mt vi git thuc ny hay thuc kia nhng ch i n ch lm

mt mi v kch thch thm cc mng mi. Rt him c khi thy mt tn ca YOGA s mi. L tt nhin chng ti khng dm bo m rng khi c xong cun sch ny, bn s khng bao gi mc bnh s mi na. Mt s thc hnh lu di hn s cn thit chim ly c quyn khng-c y. Nhng chng ti c th ha hn rng, nu bn chm ch theo ri nhng s khuyn co ca chng ti thi nng lc chng i cc bnh tt ca bn s tin ti mc ch riu s thay i thi tit, nguyn do ca mi chng s mi. S h hp ca YOGA l bc u tin ti tnh cht khng i s lnh. Nhng mun th cho xng ng, mi bn cn phi sch s c th ht vo c nhiu khng kh v trc xut khi mu nhng cht d bn. Sau na, s sch s ca mi li cn phng nga vic xut hin cc bnh tht tha, nght th v chy nc mi nhn. Mi ngy, mi lc v nht l trong cc nc c sng m, chng ta ht th cc th bi bm, d bn v vi trng. iu thit yu l phi trng nom n s sch s ca mi trong cc thnh ph u-M v c bit nht l trong cc thnh ph k ngh ln. Cc bn thng k tit l rng, s ngi cht trung bnh tng ln gp i trong ma sng m l ma thu lm v dn lng xung mt t ht c d bn m trong cc ma khc thi nhng cht d bn s c cun theo chiu gi. Ti PITTSBURG (Anh) l ni chim gii qun qun th gii v vic ri nhiu cht bt st, hng nm c 2.736 tn bt st ri xung trong mt dm vung Cn cc ni khc, tuy cht bt st vn t hn nhng con s ghi chp cng kh cao. V vy khng c chi ng ngc nhin khi chng ta thu hiu tm quan trng ca s v sinh v mi trong cun sch ny. Bn hy hi bt c mt ngi bn thn no: "Anh (hay ch) th bng l mi no?". Rt t ngi, nht l khi gn ti tui nm mi, th bng hai l mi. Thng thng, l mi ny hay l mi kia b t nt thng xuyn, chng ti c dp lu bn v im ny. Cc o s du-gi c nhiu cch thc chi ra mi bng cch ht nc vo nhng chng ti khng gii thiu cch thc ny nh l s thc hnh thng thng. Tt c mi iu chng ti khuyn nh bn l mi bui sng nn ra mi bng nc m m. Bn ng dng nc lnh v s c cm gic nh b phng rt. Nu mun dng nc st trng thi bn nn dng nc mui nhng vi nh-phn rt nh khi kch thch cc mng mi hay lm suy km khu gic. S din tin ny, c cc o s du-gi gi l JALANETI, ngay t by gi s l mt cu cnh ln lm cho bn tr thnh bt kh xm phm i vi cc bnh s mi v cm truyn nhim. Bn hy ra mi nh th t nht mi ngy mt ln, hoc sng dy hay trc khi i ng. Khng bao gi nn ra hai ln, nht l khi bn dng nc mui; trong trng hp ny ch dng mt ln nc mui thi.

Chng II V SINH V THC PHM

Thc phm th nht cn thit cho chng ta l kh tri. Nhng theo s khn ngoan bnh dn thng ni: "Ngi ta khng sng bng khng kh ca thi gian". Vy cc thc phm c v lng cng rt cn thit cho chng ta nh kh tri. Chng ti ngh lt qua cc loi thc phm v c gng khai thng cho bn nhng nguyn tc v nhng iu kin ca mt s dinh-dng hp l. Khng phi l b buc bn phi xo trn ngay nhng thi quen trong lnh vc ny nhng lm ni bt ln cho bn nhng phng tin ci thin hay duy tr sc khe ca bn. Chc bn nhn thy l v th cht v tinh thn, chng ti ch yu cu bn hng vo quy lut ca i sng ht sc gin d v t nhin. C l bn ng l chng ti sp sa ch dn cho bn cch thc n chay thun khit, ton rau qu. Vy chng ti khng dm khuyn nh bn iu y v trong vic thch ng YOGA vi ngi u-chu, chng ti n tt c nhng s c gng hng ngy do i sng tn tin i hi v nhng cng vic kh nhc b buc phn nhiu chng ta. V d nh cch thc n ung hon ton chay tnh khng sc bi dng cho nhng ngi lm vic bng tay. V li, php n ung nh th khng ph hp vi bn cht thin nhin ca loi ngi v chng ta c mt b rng ca loi tp thc ngha l va c rng ca ca loi n c, rng nanh ca loi n tht v rng hm ca loi nghin tan nhng ht ging. Ngoi ra, cc nc tiu ha cho php ta tiu ha ht mi th, tr ra cht xen-luy-l, c bit l cc v rau u kh. Theo v b ngoi thin-nh ca loi ngi, chng ti khng xc nhn rng bn phi l ging tp thc cng nh chng ti khng khuyn nh bn nn theo php n ung chay tnh, ton rau qu. V li, cc o s du-gi c xa khng h b buc cc lm iu g trong lnh vc ny ; h ch tn thng mt php n ung iu , nht l s lng cc thc n tiu th v khuyn co nn trnh cc mn n c nhiu gia v, hoc l gia-v thin nhin hay l gia-v nhn to (cc cht ha hc, nc thm tng hp, v.v) YOGA khng h ch nh bn phi theo mt phng php dinh dng c bit nhng s ch dn cho bn mt vi quy lut t nhin b qun lng Ty phng.

I.- THC-PHM CN-BN

y l bn yu t cn thit tuyt i cho s bo tn b my ca con ngi. C bn, chng u phi lun lun c mt trn bn, trong mi ba n chnh ca bn. 1) Cht PROTINE : trong trng, tht, rau u, ph mt, tri cy. 2) Cht HYDROCARBURE : Gm cc thc n c cht h, bt v ng nh khoai, bnh m, rau, u kh, ko. 3) Cht M : B, cc th du, sa, m cc loi vt v m tho mc di mi hnh thc. 4) Mui khong cht : c bit c trong cc tri cy v rau u ti ; nhng ring bit v cc th rau u, theo thi quen, ngi ta mt mt phn ln mui khong cht trong nc luc nu ta khng dng nc ny nh xp hay canh. Ngoi cc thc phm k trn thng thy c nhiu hay t trn khp cc bn n lt cn mt vi thc khc m nhiu ngi chnh mng hay khng bit n, tuy nhin chng c rt nhiu c tnh v b dng v c cha bnh na. l : MT ONG : y l mt yu t phn phi cng lc. Ngoi cht ng ra, mt ong cn c : st, vi, a-xt phoc-mch, ln tinh v c nhng c tnh phng x. Mt ong rt tt cho tim, st trng v tiu ha d dng d i vi d dy yu nht cng vy. Nu thy suy nhc, bn hy ung mt ly nc ha vi mt ci-da mt ong. y l mt kch-thch t hay nht v, khc bit vi cc th ru v thuc kch thch, khng c chi nguy hi. NG : Nu c th c, bn nn lun lun thay th ng trng bng ng . ng c mi nguyn-tc hot ng m ng trng khng c v b s tinh-ch, luyn lc lm mt i. Hn na, ng rt lnh mnh cho d dy : khi no thy au d dy, bn hy n mt ci da ng . Tri li, bn hy t chi ng ly th cn mt en ng trong l m ngi ta bn thay th cho ng v ng en khng c chung cc c tnh nh ng . Tng cng nn ni lt qua l ng gi gn cho tc khi chng bc. TRI -LIU EN : C rt nhiu cht bo. Tri -liu en nghin nh vi mt c khoai ln (khng cho thm m) to thnh mt thc n rt thm ngon v

b bo. TI : Ti c ni n trong cc sch ting phn, lu t 2.500 nm nay. l mt th st trng rt mnh khng i cc th nhim c nh bnh cm v l mt th thuc cha cc chng bnh v chy nc mi nhn, d dy v mu. Ngi ta trnh khng mun dng ti v thy hi th nng mi. Mi ny c th tan bin hay gim bt, nu sau khi n ti, ta nhai cn thn mt dm ng ty hay nhm nhp my ht c-ph. Khi nh, bn nn n cht xu ti trn ln vi rau hay tht v l mt th gia-v phn phi sc kho v tiu ho d dng. Nu bn khng thch n ti ti thi bn nn mua ti du bao thnh vin nh, ch tan ra trong rut non v nh th khng cn mi v chi na. Vy bn c th hng th nhng s ch li ca ti m khng thy chi bt tin. DU -LIU : l mt cht bo b nht trong cc th du. Mt vi ngi khng thch du -liu v nng mi, tuy nhin mi y s rt nh nu c lc k. Nhng ai khng kh chu v mi v y hay vn a thch xa nay, thi h ham m du -liu hn cc th du khc, nht l trn rau. Du -liu hot ng rt tt p cha cc bnh v gan. Khi luc rau hay nu canh, nu mun thm b dng hay c mi v ngon ngt hn thi bn hy cho thm mt ci da du -liu. Mun loi tr bnh to bn, bn ly mt ly ng cht nc cam rt mt ci-da du -liu vo ri li thm nc cam ln trn. Nc cam ht ht c mi v du -liu v bn s c mt cht nc nhn ra rut rt tt. Cc th du qu v du mm ng, do cc a-xt bo ca chng (t 45 ti 50% a-xt linolique), c mt ch li rt ln lao trong vic iu tr cc chng bnh thuc tim v mch, cng ng mch, tng m mt v cc triu chng ca chng v sinh hc v ho hc. Cc th du ny c tnh cht c bit lm gim bt t-l cht ru mt v do , tr thnh nhng sn phm v s n ung king khem m nhim v mi ngy mt thm can h. Nhng mun cho mt th du thit tt, cn phi c mt vi c tnh sau y : a) La chn cc ht ging. b) p lnh (khng c s luyn lc bng cht ha hc hay bng sc nng). c) Gi gn cho khi h hng hay bin cht v nh sng. Cc th du ny cng c gi tr tng ng v nhit lng v cng dng trong vic bp nc nh cc th du khc m chng c th thay th mt cch rt hu hiu v tin li.

II.- NN LA CHN V NH PHN LNG THC N

V l do khc bit v tng ph v a v x hi ca mi ngi nn rt kh lng ra nhng s ch dn ng mc theo mt cch thc l tng v vic quan nim cc thc phm. Cc kh nng cng phi l thuc vo tng ma. Cho nn nhng quy lut sau y ch c coi nh nhng li ch dn gin d. Bn s thc hnh iu no c th hp vi kh nng ca bn v chng ti ngh rng nu s la chn ca bn c hng dn theo lng nng l-tr v s thu trit cc nhu cu thi bn s rt ta c nhiu kinh nghim v ch li chc chn cho sc khe ca bn. Cu chm ngn hy-lp ni: "Anh hy bit chnh mnh anh". im ny cng ng c v th cht v tinh thn.

1.- N NHIU RAU U V TRI CY TI

y l cc thc phm thin nhin. Chng luyn lc v gi gn cho mu c ti tt. Nu mi v ca chng d chu m khng cn phi nu chn thi c vic n sng t nhin. C-rt sng, bo xt nh ming v trn rau x-lch vi kem ti, du -liu hay nc chanh vt, to nn mt mn n ph rt ngon v nhiu sinh t. Thc ra, rt c th ch sng thun ty bng tri cy v rau u nhng chng ti thy khng cn thit phi khuyn nh bn lm nh th. To-ha cung cp mt vi thc phm c bit thch ng cho nhu cu ca dn chng tng min. V d nh ngi dn min Bc sng bng la mch, ngi i-Nh-Lan bng khoai, ngi -chu bng go, ngi , Ty-ban-nha, Hy-lp bng tri -liu v tri v, ngi dn sa-mc bng tri ch-l, ngi dn t-ky-m gn nh hon ton ch n tht. T lu, cc o s du-gi thu hiu rng cc thc n a phng ngha l cc tri cy v rau u mc ln t thi thng c mt min no thi ph hp hn vi dn chng min y vi iu kin l cc thc y phi c dng trong tnh trng gn thin nhin nht. Bn hy ly v d nh bnh m. Th bnh trng m chng ta thy by trong cc tim l th bnh b "bin cht", "mt sinh-kh" ; mt vi mc trong bo ch c bit lu bn v im ny. T nay, cng nhiu cng tt, bn ch nn n bnh c cht la m hon ton. Khng mt o-s du-gi no, nu kim c th bnh khng men, bng bt la m hon ton (CHAPARTI) li cn chu n th bnh khng men bng bt trng (PARATTA).

2.- HY DNG CC THC-PHM THIN NHIN HN L CC TH TIN-CH HAY P VT

S ch dn ny c ni n on trn nhng tng cn nn i su vo chi tit. Mt ong, sa, rau, u v tri cy ti, tnh trng thin nhin cn v cng tt p hn l cc cht kt hp, tinh lc, p vt hay tin ch ca chng. Mc d cc nhn hiu khoa hc trang tr cc v bao, nhng th c gi l thc phm "luyn lc", "ci tin" hay "tng cng sinh lc" c mt mc rt st km v gi tr dinh-dng. Ngi ta tm ht cch xuyn tc v thng mi ha thin nhin nhng lm nh vy, h bin th cc sn phm v thng lm cho chng mt ht cc c cht thin nhin. Bit bao nhiu cc thc phm tin ch mt ht c sinh kh do nhng s cho thm gia v, nhum mu hay nhng phng php gi l ci thin. K t khi khoa hc ty phng "khm ph" ra cc sinh t, cc nh ch to qu quyt tung ra bn th-trng cc th sinh t bng thuc nc hay thuc vin. Nu bn n cc thc phm thin nhin, chng s tng cho bn, vi s lng y , tt c mi th sinh t cn thit. Cc k ngh v thc phm li dng tnh trng ca chng ta hin nay, rt nhiu ph n cng lm vic nh nam gii v h khng cn th gi trng nom vic ni tr ngha l vic bp nc. Cn phi nu nng mau l. Khng cn l vn nh ngy xa, ra hng nhiu gi trong vic sa son nu n. V th vic bp nc gi l "chp nhong" do cc thc phm tin ch nh hp, tinh lc... trin n mt cch v i. Tuy vy, bn nn nh rng vic lm bp nc theo thi t nhin tri li, khng b buc phi lu la g. Phn nhiu cc mn n gin d rt d lm v y li l nhng mn n bo b nht, ngon lnh nht. L do mau l, chp nhong do nhng quan nim x hi b buc khng th no ng vng c chng i li nhng quy tc ca chng ti. V li, chng III s xc nhn cc iu trnh by trn. Bn ch nn dng rt iu cc th gia v. Cc a nc st phong ph v phc tp, l nhng mn cn phi sa son nhiu gi, li chnh l nhng mn m chng ti khuyn co bn ch nn lm dng. Th gia v hay nht cho mt ba n lnh mnh l s ngon ming. Cc th nc st cu k, hoa m l phng php tr liu do nn vn minh s dng i vi cc khu gic cn ci, n khng bit ngon. Nhng ba n nhiu gia v qu lm mt mi b my tiu ha v lm trn ngp c th cc cht c. V li bn hy nhn thc l thng thng nhng ngi quen n ung ti cc i khch sn hay au d dy v au gan nhiu nht. Ty theo s hao tn v cng lc v nhng iu kin v i sng ca mnh, chnh bn phi d dm lp mt danh sch cc cht m, protine v hydrocarbure cn thit v thm vo y mt vi thc phm b xung do chng ti va k hon tt php dinh dng cho hp vi tng ph ca mnh.

III.- MT VI IU V CC SINH T

Sinh-t l nhng cn-bn sinh-tn cho php chng ta ng ha cc thc phm v bin i chng thnh nhng yu t sng ng ca c th chng ta. Sinh t rt cn thit cho i sng chng ta v i sng y s ngng li trong mt thi gian ngn nu hon ton thiu sinh t. Nu chng ta thiu thn mt vi th sinh t thi chng ta s mc mt vi chng bnh ph hp vi cc th sinh t b st km. V th chng ti tng bn mt bng k nh sau y gip bn la chn thc phm th no cho tt c cc sinh t u c trong ba n. Chng ti xin lu bn l cc sinh t A, B, C rt c bit mng manh, d b hy dit v nu chn qu hay un to la. Vy bn cn phi sn sc cho vo thc n hng ngy cc thc phm sng hy cn gi nguyn vn c nhng sinh t. Sinh t D cu to trc tip ngay di ln da nh nh hng ca nh sng mt tri. Do , s tm nh nng mt tri rt b dng nhng cng phi nn thn trng. Sinh-t A : du gan c thu, gan, rau sng, c-rt, b v du tho mc. Kh c v lm mau ln mnh. Sinh-t B : cht men, bnh m, tht ln, lng trng, hnh o, ht d. Chng i cc chng thn-kinh-vim. Sinh-t C : rau u sng, khoai v thng thng nhng tri cy v cc th ti sng. Chng bnh hot-huyt. Sinh-t D : du gan c thu, b, du tho mc, trng, c, sa. Chng i cc bnh ci ct, suy nhc, kit qu. V y l mt vi s ch dn v c tnh ca cc thc phm. Sc nng : m, bnh m, khoai. Protine : ph-mt, tht, bnh m. Vi : sa, ph-mt, rau sng. Ln tinh : trng, c.

IV.- PHI N TH NO ?
C l ta s phi khc ln tng khp cc phng n cu cch ngn c xa ny : "Ngi ta t o huyt bng chnh hm rng ca mnh" ! Chc chn YOGA s l mt chng minh c th v khoa hc Ty Phng cng ng quan im vi hc-thuyt ny l ngi ta rt ngn kinh khng i sng ca mnh v n nhiu qu v n nhanh qu. Nu bn n nhiu qu, c th ca bn ch s dng va cc th cn thit ti to cc m th v s tng xut mi cht tha di hnh thc cn b. Cc cht cn b y s do gan, thn v rut loi tr ra. Nh vy bn cho cc c th ny lm vic qu nhiu mt cch v ch v chng s b suy yu mau l. V th, khng phi c nghin ru mi au gan v au thn. Ngoi ra, nu nhai khng k, bn khng s dng y nng lc ca rng, lm chng suy yu v chng h hng. Rng, cng nh cc bp tht, cn phi c luyn tp lun cho tt p. V li, nhai cng lu cng lm hot ng cc bp tht mt v b dng cho chng, do s lm chm li cc vt nhn, m ph, ng nhn khe mt v cm x xung. Trong lc nhai, nc bt tit ra, lm tan cht bt v lm bin thnh cht ng (Maltose) nh c mt cht men hay diu-t (Ptyaline). Nu bn nhai khng k cht diu-t y khng th lm vic c, bt khng th bin ha thnh ng v cht a-xt c-l-ry- rch lm ngng tr hon ton s tiu ha ca bt. V l do nn nhiu ngi n qu c vn khng thy bo. Sau cng, cng nhai k bao nhiu, bn cng khng cn n nhiu v tuy nhin, s thc phm t i y cng lm ch li cho bn, gi gn cho bn c trng kin v bi dng cho bn thm khe mnh, ti thm. Ba im k trn l nhng im cn bn cho mt s dinh dng lnh mnh v chng rt can h cho nn chng ti thng khng ngt nhc li. Tuy nhin, y cng nh trong mi trng hp khc, xin bn ng tin chc vo mi s xc nhn ca chng ti. Bn hy kim sot li, bn hy th thc hnh nht l im th ba v bn th nhn thc xem mnh c khe mnh hn trc chng ? D sao, mt iu kin thit yu nht cho s dinh dng lnh mnh l bn phi n cc ba n, hy c gng tm thy s thch th trong thng thc mi v v s trnh by cc mn n. S thch th do bn cm thy trong khi n s lm gia tng s tit ra cc nc dch-v lm cho s tiu ha c d dng hn. Nu "nc a ra ming" trc mt mn n, y l mt du hiu rt tt p. Chnh bn phi cm thy hng v cc thc n trong lc ang nhai v rng phi nghin nt cc thc n thnh bt trc khi nut. Bn c nng-khiu la chn v thng thc cc thc phm v Thng cng mong mun cho bn phi s dng cc nng-khiu y. Nu bn chnh mng vi mt vi nng khiu thin nhin thi nng khiu y s thui cht i. Bn ch ngi ngng g m tn dng v tn hng nng khiu . Khi n xong, bn hy suy ngh mt cch hi lng v cc th n. Mt ba n gin d, hp vi khu gic l mt cng trnh ngh thut v khoa hc, cng nh mt bc danh ho, - v to nn u cho s suy ngh. Mt vn c bit c t ra cho cc tr em. Phi chng, nh cc cha m thng ngh lm, nn b buc cc tr em phi n bt k th g v ry la chng khi chng t chi mt mn n ? Vn ny rt quan trng, thuc lnh vc tm l vi nhng nh hng trm trng trn lnh vc th cht v lun lun nh vy. Rt c th khi mt em b khng mun n th ny hay th khc, hoc l n tun theo thin tnh, hoc l th y s c hi v khng ph hp vi tng ph n v ta s lm hi n thc s nu ta cng p n phi c gng nut tri ! Nn c mt s phn bit cn thit v cha m cn phi quan st mt cch rt tinh t. Nu v th hiu hay tri chng m tr em t chi bt k thc n no thi cn phi s dng uy quyn i vi n. Nhng nu s t chi ca n ch gii hn trong mt vi mn n c bit (c hay lng) vi s bng bnh thnh thc thi ta ch nn ni p.

V.- KHI NO CN PHI N ?

Qui tc lnh mnh nht, nu bn c th theo c, l ch n khi no thy i thc s. i sng hin i, do chic ng h iu khin, ngn cn bn khng c chiu theo th hiu y v thng thng ch cho php bn n ung ng gi. Nu bn l mt ngi lm vic c nh s, t hot ng, thi nn dng mt ba im tm nh nh, gm tri cy vi nc cam hay nc chanh. Ba tra cng n nh nhng hay dng bnh sng-uc (vi bnh bt m nguyn cht). Mt hay hai gi trc khi n tra, hy ung mt ly sa hay bt k th nc no. Cn phi n thong th, nhai thit k, ngh trc n ba n vi mt s thch th v thng thc cc mn n. Nu l gii lao ng, bn cn phi n v hao tn mt nhiu sc lc. Mt ba im tm c cht b hn, ba tra vi thc n chc hn, ba ti thnh son hn... rt cn thit cho bn. V bn hao tn mt nhiu cng lc nn bn tiu ha nhiu hn v d nhiu cht hydrocarbure hn mt ngi lm vic vn phng. V bt k l ngi ca gii no hay lm ngh g, nu khng c th gi n mt ba y thi bn ch nn dng mt ba nh nh, nhng bt c n thc g, xin bn ch qun l phi nhai thit k. Cht xu thc n, nghin nt trong ming n khi gn thnh cht lng, c gi tr ln lao lao v dinh-dng hn l mt ba n di do m nut vi nut vng. D bn c nhiu th gi chng na, lun lun bn vn nn ri khi bn n vi cm tng l "bn vn c th n thm nhiu na".

Thc ra, n nhiu qu rt c hi. C mt vi ngi chung "h vinh" ly lm hnh din c ni ting l "ngi n khe" v phn nhiu tt c cc b ch nh u ly lm thch th khi thy thc khch ca mnh n ung rt thc th! Tuy nhin, bn hy c gng n ung iu , tr phi trong nhng trng hp c bit nh cc dp vui trong gia nh hay t tnh thn mt, do "s hng hi nng bng v hay ly ca khng kh tic tng" thc y bn thng n ung qu trn! Nu bn vn n nhiu theo thng l, y l do thi quen v cc ba n ca bn mt thng bng v bn ung nhiu qu trong khi n. Chc chn l trong cuc giao du, bn thy rt nhiu ngi mp l v thng n ung nhiu qu hay thng thc nhiu ca ngon vt l. Lun lun h b vng vu, kh chu v s pht ph ca h. H thng au n v cc bnh l lot (ung sang) trong d dy, p-sut ng-mch, phong thp, thng phong hay nhiu chng bnh khc v gi nua qu sm. S mp l, ph nn c th do s hot ng khng iu ha ca cc hch tuyn hay cc nguyn nhn khc, nhng phn nhiu nguyn nhn chnh vn l do s n ung qu m ta cn phi trnh xa. Cn phi bit cch n lng lng cho bng lc no cng vn cn thy i. Nu khng th sm hay mun, ngi ta s phi tr n m tr bng mt gi rt t.

VI - KHI NO KHNG NN N
Chng ti nhiu ln ni ti s tng-quan lin-h gia th cht vi tinh thn. Sau y chng ti li trnh by vi bn mt chng c na v s tng-lin . Chc chn l c khi bn cm thy rt ng cu t ng: "n mt ngon". Khng ti no bn c th nut tri mt ming v rt ng nh vy, v nu c p n trong trng hp , rt c th pht sanh ra nhiu thc lon nghim trng. V th chng ti xin lu bn :

1.- CH NN N NU BN ANG XC NG HAY NNG NY

Sau ny, khi bn kim ch v kim sot c mi xc cm ri thi bn khng thy chi l bn khon, bt tin na, nhng hin nay, nu bn thy gin d gm gh, ghen ght, s st hay cm xc mnh m thi bn ch nn n ngoi tr khi tr li tnh trng bnh thng, v nhng s xc cm nh th u lm mt mu l yu t rt cn thit cho d dy v cc c quan tiu ha. V n trong nhng trng hp ny rt c th gy nn nhiu s thc lon v t v. Nu bn vui v, sung sng th thc n mi c ch li cho bn nhng nu bn b m nh, kch thch, nng ny hay kh s thi thc n ch c hi cho bn thi. Nh th khng c ngha l bn nh cht i nu ang phin mun, lo lng. Bn nn ung nhiu nc, nc nng thi tt hn. Nc cam v nc chanh l th nc tt lnh hn ht cc th nc khc nhng nc tr nng v long cng rt c ch li. Ri sau khi tinh thn bnh tnh, bn nn thc hnh mt vi mn "h hp to thanh" v ni dn, bung li ton din trong nm pht ri hy n. Th l bn s thy thch th trong khi n v s tiu ha ca bn s tr li bnh thng.

2.- CH N NGAY TRC HAY SAU KHI LUYN TP

Bn nn i sau khi n xong t nht l hai gi hy lm cc vic nng nhc. Mi s c gng mnh m lm dn mu, rt cn thit cho vic tiu ha, v chn tay v cc c th ang cn dng n mu thc hin sc mnh. Nh th, d dy s b thiu mu v khng th lm vic c. Ngoi ra, ngay sau khi luyn tp xong, nu bn n sm qu thi cng v l do trn, d dy bn cha sn sng trong tnh trng nhn cc thc phm. Nhng nu bn tm tp v ch xt mnh m thi thn th bn s trong nhng iu kin hon ton, nht l khi bn ung mt ly nc ln, nc chanh hay nc tr long.

3.- NN N T HN V BUI SNG

Nu bn thuc loi ngi c rt t th gi, va ng n im tm va nhn nhc nhn ng h thi tt hn ht l bn nn b hn ba im tm, hoc n rt t hay dy sm hn na. Nu mun hng ch li thc s ca YOGA, bn nn ht sc c gng v im ny. Cc o-s du-gi vn tic thng, au xt cho mi s lt t, vi vng v ch.

4.- NU KHNG THY I THI CH N

Bn ch nn n v ly c l n gi im tm, gi ba tra hay ba ti. Ci "gi n" y khng bao gi c. Nu khng thy i thi hy nhn i, l iu tt lnh nht cho bn. Nhng khi nhn n mt hay nhiu ba ri, bn ch nn bt u n li qu , nu khng bn s hy dit ht mi s ch li ca c th trong khi c ngh ngi v bn nhn n. Vy khi no thy ngon ming hay thm n tr li, bn ch nn n t t v nh nhng. S n ung va vn ch li hn l n ung thit nhiu lm cho d dy mt mi qu sc. S i v ngon ming l mt hng dn vin rt qu ho ca bn.

5.- CHO D DY NGH NGI MI THNG MT LN

Nu c th c, v y khng phi l mt chin thng v vang, bn hy nhn i mi thng mt ngy. y l mt k lut rt t nhin : loi vt v con nt vn thc hin mn thuc ny khi chng thy trong ngi khng c kho v chng t chi mi thc phm. Tri li, ngi ln thi li tin tng l cn phi n ly li sc tuy h khng thy i v khng thm n. Nhn i l mt cng tc ni b khng th xy ra chuyn chi ng ngi. Bn hy cho c th ngh 24 gi lin loi tr ht cc cht c thay v b buc chng phi tim nhim thm cht c khng ngng. Ta khng nn nhn i qu lu nu khng c s khuyn co ca thy thuc (v vn tui tc, c tnh, mc sng v cng vic hng ngy) nhng mi thng nhn i mt ln 24 gi vn khng c chi l nguy him. L tt nhin, trong ngy hm , bn rt c th ung bao nhiu nc cng c. Nc cam v nc chanh l hai th c bit nn dng v chng bi tr chng hoi-huyt, to thanh d dy v da. Chng ti c dp nu r vn dinh-dng ca tr em, v ni l khng nn cng p chng phi n ung mt vi th m bn tnh thin nhin ca chng khng thch th. Cng nh (tr phi do th hiu tht thng hay bnh hon l d nhin), cc cha m ch nn lo u, thc mc nu thnh thong cc tr em t chi khng n, gin d l v chng khng thy i. Nhiu bc cha m ch c mi lo u duy nht lm sao nhi nht cho con ci thit nhiu thc n.

VII.- KHI NO NN UNG V UNG TH NO ? UNG TH G ?

Bn nn ung th g v cn phi trnh khng nn ung th g ? Cc o s du-gi khuyn ta nn king c, cng nhiu cng tt, ch nn ung mi th ru. Tuy nhin, i vi hc thuyt YOGA, thch ng cho nn vn-minh ty-phng v chng ti nghin cu k lng nhng iu-kin sinh sng ng-phng v Ty-phng, r rng l nu ngi ta dng iu cc th ru vang v ru bia thi khng c chi l nguy hi. Rt c th ung mt t vo mt gi trc hay sau mi ba n. Rt t khi nn ung trong ba n nu khng phi l ta mun lm nh mi ngi khc trong x hi, nhng d trong trng hp no, ch nn ung rt t trong ba n. V nht l bn ch nn ung trong khi ang nhai thc n nu khng cc th dch tiu ho trng yu s do nc cun i v cc thc phm s i thng xung d dy m khng c nc bt sa son k lng.

Li cn mt l do na khin cho bn khng nn va ung va n. Cng ung bao nhiu bn li cng mun n by nhiu, m s thc ra, c l bn khng cn phi n nhiu nh th. iu cn nht l nn n va , nhng khi bn n ri, bn li khng chng i li s cm d ung cho kht, bn li s cn n thm na... v th cho nn trong khi o ln tin-trnh tiu ho, sau cng bn n nhiu hn s cn thit v lm cho d dy thm vt v, kh nhc. Nu mt ly ru vang c th gia tng s thch th ca bn trong ba n ti thi xin bn c dng t nhin nhng cn nht l phi c iu . Nc ti mt v trong sut l ung tt nht. Cc o s du gi thng ung v bui sng v bui ti mt ly nc lnh v ung su ly trong c ngy. Nu bn au d dy thi mi bui sng sau khi nh rng, chi li, nn ung mt ly nc lnh hay m m l th nc ra d dy tt nht. Nc tt lnh nht chc chn s l nc ging. Nc ging ti mt v b ch cho sc khe hn l nc thng... nhng khng phi l u cng c nc ging mt cch d dng. Chng ti sn sng cng nhn rng i vi dn chng thnh th, nc my nht nho hn v t hp dn hn nc ging ! Cc th nc khc c bit nn ung l nc tri cy p nh : cam, to, nho, chanh... ha thm vi nc lnh. ng s thc ra, nc tri cy ti rt nhiu sinh t. Ch nn ung nc tr v c-ph khi va mi pha xong. Tr v c ph long khng c chi l nguy hi (ch nn ung tr va un si). Tuy c-ph c nhiu cht nha (cafine) vn coi l mt cht c hi nhng trong c-ph cn c 17 cht hp-thnh na m mt vi cht c coi l rt c ch li cho sc khe. Nc tr dng c iu l mt th trng mch bi tr kin hiu chng tng huyt-p. Sa rt b. Bn hy ung t 1/3 n 2/3 lt, rt thong th v bn hy "nhai sa" trong mi ba n tra, nh th, bn s c tng cng sc mnh v c lun lun gip trong nhng iu kin tt p nht. Tuy sa vn c coi l mt cht lng, nhng thc ra y l mt thc n c v khi ta ung thi sa phi to nn mt khu phn chnh v cc cht protine trong mt ba n. Bn hy lm theo cch ny : bn ung vi ba ngm sa, nhm nhp tn hng, nhai k v nut i. Ri bn li ung sa v nhai thc n ri c ln lt nh th. th nghim, bn hy thnh thc c gng t b trong ba tun l hay mt thng vic dng tt c cc th nc c cht men v ru mnh. By gi, l tt nhin l tt c nhng li khuyn nh k trn ch c ngha l khi no bn thc s thy i hay kht mt cch t nhin. C rt nhiu s cm d v thnh cu lm xo trn nhp iu v phm vi ca v gic v s thch ca chng ta ri lm cho chng ta h hng i. ly li s kim sot, bit r t chi tit v hng ngy c th thc hin c s phn bit rt tinh t gia s i v n ngon ming, gia s kht v thm ung, bn c th c thm cun "YOGA V S N UNG" ca tc gi tr anh Edouard LONGUE.

Chng III V SINH V THN KINH

Ngi ta bit r tm quan trng ca mt h thng thn kinh iu ha, lnh mnh. Y hc tn tin khm ph ra nhiu tt bnh hay s nhim c m ta tng l do vi trng sinh ra nhng chnh l do mt h thng thn kinh khng iu ha, mt thng bng. Chc bn bit r sc kho nh hng th no ti tinh thn v ngc li. YOGA c mi lo u c bit bo m cho th qun bnh ca h thng thn kinh v s nghin cu v v sinh tr no s em li cho bn s xc nhn . Cc mn luyn tp v nhng qui tc m chng ti va trnh by (co rt v ni dn, bung li, h hp ng lc, v sinh n ung) cu to nn s ng gp hng mnh vo th qun bnh y. Do cc dy thn kinh, chng ta cm thy au n v i khi chng ta nguyn ra chng khng tic li (v d nh khi chng ta au rng). Nhng i khi s au n li rt cn thit v y l s cnh co. Khi mt b phn no ca thn th b suy nhc, cc dy thn kinh bn nh in cp bo cho c bit. Chng lm trn nhim v giao ph khi bc in y, do c din t ra, tr li phn thn th b m yu di hnh thc au n. Linh mc B Joseph DAMIEN DE VEUSTER (1840-1889) - ngi sut i hy sinh tn ty cho cc bnh nhn ci v sinh sng vi h nhng nm cui cng, - ch hiu bit l mnh mc chng bnh gh gm ny khi ngi rt nc si ln tay m khng thy chy phng. Cha khng th cm thy au n na v h thng thn kinh ca cha ang hp hi v i cha coi nh chm dt t lu.

I.- S QUAN TRNG CA XNG SNG

"Phng php tr liu v xng" c bc s Andrew Tayler STILL thnh lp nm 1874. ng khm ph ra nhng b mt c xa ca YOGA v vic gi gn thn hnh cho ngay ngn mt cch l tng. Cc s nghin cu, tm ti ca ng ch l xc nhn li tm quan trng m cc o s du gi chm lo n s hot ng ca cc vng xng sng v bng. Khi hnh t nguyn tc cn bn , cc ca STILL chng minh rng v thn hnh ng ngi lch lc, cc c th trong ngi b x dch nn gy ra cc thng tch. Dy thn kinh b kch thch, cc cht c trn vo mu v nhiu s thc lon xut hin. Nht l im ny thng c nhn xt trong gii ph n v ngoi ra nhng t th ng ngi lch lc, h li cn t giam hm trong cc th dy lng co dn hay cc th coc-s cht nch nu h mp l, lm cho cc bp tht thuc v vc dng, v lng v d dy tr thnh mm nho v li bing. Tuy nhin chng ta nn cng nhn l t "thi bui vng son", h kh tin b v im ny! Hnh nh cho th l cha , h cn i giy cao gt, lm cho s i ng khng c ngay ngn, ng mc thin nhin. Nh th, thn hnh h b lch lc, nm ra ngoi hng li t nhin, xng sng b nh hng tai hi v nhiu s u ut, bc dc d xy ra. Vi thi gian, mi s bn thn, u oi ny s bin ha ra cc chng bnh au n chn, thn kinh hay d dy v sau cng, tr thnh suy nhc, kit qu hon ton. Mt cuc qung co rm r ni ln chung quanh cng cuc ca nh tin phong khc Ty phng : Mathias ALEXANDER. Trong mt chng trnh gm chng bn hay nm mi bi, ng hun luyn cho mt s ngi danh ting "bit cch i ng, nm ngi th no" tm li sc kho. ng khm ph ra l mt t th lch lc ca xng sng so vi u, c th gy ra nhiu chng bnh nh au ngang tht lng, gang bn chn, hen xuyn v au d dy. y li cn l mt chng c c th v tm quan trng thuc t th ngay ngn, ng mc ca thn th. V li, ta khng th no h hp trng cch ngoi t th bnh thng. V nu xng sng, c v u khng cng trong mt ng li thin nhin th khng ti no gi gn c mt t th ngay ngn, ng mc m khng mt mi. Trong thi i chng ta, cc gio s v th dc u-chu, trong s y c cc ng Park HAMMAR, Thun HOGENSTEIN cng thu trit vn ny v lp ra nhng trng s cho cc hc sinh tp i, nhy v chy bn chn sa cha li nhng s sai lm tng t. H nhy nht v lng xng chy qua chy li ta nh loi vt tun theo bn tnh thin nhin ca chng. H b coi nh l nhng nhn vt k cc, qui n tuy nhin h tm thy mt s thc su sc. Cng nh Mathias ALEXANDER, h t cha khi c nhiu chng bnh rt k diu v h c rt nhiu mn .

Nhng, v im ny mi quan trng, cc mn ca h c th trnh c rt nhiu chng bnh nu h bit hc hi v thc tp YOGA v chnh YOGA cp ti nhiu mn luyn tp rt gin d iu tr nhiu s bc dc, kh chu.

II.- XNG SNG CN C B DNG

Bn hy th quan st xng sng ca mt b xng v bn s hiu y l mt s thc hin v c gii k diu nht hon cu. Mi b phn, d nh b n u, u c cu to theo nhng nguyn tc v kin trc rt tinh t. Thc th, khng h c mt my mc no do loi ngi ch ra li c th cung cp mt nng xut tng t nh xng sng. Xng sng cn phi mnh m nng hai vai, c, cnh tay v ngc khi b sc nng ca u n xung. Xng sng cn phi c mt v bao che ch khi mi s va chm mnh bn ngoi, phi to thnh mt im ta vng chc trn hot ng cc n by l hai cnh tay, phi gi gn cho thn hnh c ngay ngn, khng c cng rn qu hay nng n qu c th ci xung hay quay t pha v sau cng, cn phi c mt chic l xo vi mt chic nhn thit nhy. Ch khi no bn thu trit c s trn-thit phc tp v tinh t ca xng sng, lc y bn mi bt u gi gn n cn thn. Nu c mt chic ng h qu gi, khng b u bn cng vt y hay bn ht hi, hnh h n. Tri li, xng sng ca bn, c cu to nn mt cch kho lo hn, tinh xo hn mt chic ng h p nht, li thng hay b b ri hoc coi thng, xem khinh. Thnh thong, bn ln dy ng h v bn a cho th lau chi, v du m rt cn thn. Vy th hi bao nhiu ngi bit "ln dy" xng sng bng cch thc hin mt vi mn luyn tp gi gn cho xng sng c mm mi v tng cng sc mnh cho ci mn k diu bo v xng sng ngay bn cnh ? Xng sng ca bn gm c 33 t xng hnh a v gia hai t xng c mt chic n chn bng sn. Cc t xng u c l nh do y ta ra nhng dy thn kinh. Khi cc t xng b chn p hay va chm bt thng, chng hi thc gp rt cc dy thn kinh. Dy thn kinh bn cng quyt tr li v nh in cp bo ln c. Do s au n c bo hiu ngay. Ngoi ra, theo mt l thuyt v y hc tn tin, khi mt dy thn kinh b kch thch s tit ra mt cht nc gi l Actylcholine. Cht ny ngm nhiu vo mu n ni cu to nn mt th c t gy ra cc chng bnh l lot d dy v au tim. S s hi hay s kch thch cc c th trong ngi c th to nn mt hiu qu tng t. Xng sng c cu to nn c th ci xung ng trc do cc t xng c v tht lng, nga ra ng sau do cc t xng ngc v pha di cng. Cc ng tc un cong, ci nga ny ct duy tr s mm do v co dn ca thn th. Nh vy, khi ngi ta ra lnh cho binh s ng thng tp nh mt ci ct l ngi ta phn thin nhin v khng bit s dng cng trnh tuyt tc ca to ha. Gii ph n t g b thn hnh trong nhng chic coc- s cht nch lm co ngi, rt c li cng c mt t th tng t v khi h i do ph, nhng ai khng bit g v s cu to k diu v tinh t ca thn th, ngi ta u ca ngi l h c "nhng ng cong tuyt m"! Nhng chnh cng ngi ph n y s th di khoan khoi trong bn tm sau khi thot ly khi s t hm ca cc dy nt v coc-s ! Khng cn phi i su vo chi tit, bn ch nn ghi nh rng mi b phn trong c th con ngi u c mt h thng giao-lin vi mt phn da nh b bao bc xng sng hay cc vng ln cn. Vi cc nh bc hc ty-phng, James MACKENZIE xc nhn rng phn da i t t xng sng th nht ti t th t c s tng-lin vi tim ; t t th t ti t th tm, vi d dy, t t th tm ti t th mi mt, vi gan ; sau cng cc phn da t ch ngang tht lng ti cc t xng cht u giao-lin mt thit vi d con v trc trng. Nh th, tim, d dy hay mi c th khc c th bo ng cho xng sng bit khi chng c s chi trc trc v bn s bt u cm thy au nhi mt im no trn xng sng hay cc vng ln cn khi bn au n v mt vi s suy nhc trong ngi. Th cho nn cc thy thuc chuyn mn v xng Ty phng hi c nhiu kt qu rc r. Khi bn au n mt b phn no trong thn th, h s xoa bp, vut nn xng sng ca bn v thng thng h lm chng bnh bin i. Nu bn t trng nom, sn sc theo cch ch dn ca chng ti, bn s trnh khi mi s au n lm cho bn rt ch, kh s. Bn c th tr nn mt bc s ca chnh bn thn mnh tr phi bn l nn nhn ca mt tai ng trm trng. Trong trng hp ny, bn cn phi i khm bc s ngay. Bt k tui tc nhiu hay t, bn cn phi thu trit ht nhng thi quen v cch thc x s ca chnh mnh gi gn cho thn th c lun lun trong nhng iu kin tt p, lm vic mt cch vui v, bnh thn ng hu trnh khi mi s thc lon v th cht v tinh thn rt trm trng.

III.- NHNG YU IM TRONG THN TH

Vi nh sng ca s trnh by trn, r rng l bn cn phi - trong khi luyn tp mn co rt ton din v h-hp ng-lc, - tp trung mi s c gng trn xng sng v bng. Vng quan trng khc l c. Bn s bt c lm vic vi rt nhiu ch li bng cc mn luyn tp v tp trung t tng c ng-lc tnh. (Phn IV, Chng I). Bn cng cn phi theo ri v th-gic, thnh-gic, khu gic, v-gic v xc-gic ca bn v chng u mc ni, tng lin vi h thng thn kinh v d dy. Khng phi to ha tng ng- quan cho bn ch trng, nghe, ngi, nm v s m nhng cn cho bn bo ng. V d nh khi d dy ca bn trc trc sao , tuy bn vn cha thy au n, thi bt u bn cm thy n mt ngon v li nh b chy bng. Do s tiu ha bt iu ha pht sanh ra mt cm gic m h hay au n mt; khi d dy loi tr mi cht tha, bn s li nhn thy r rng hn. Bn cng c bo trc v cc chng bnh khc v trm trng hn na do s u m, u oi v mt ht mi cm gic. Gp trng hp , xin bn ch qu lo phin nhng phi i khm bnh tm phng php tr liu. Tri li, nu xa nay bn vn mnh kho m by gi bn li bt u cc mn luyn tp v h hp theo YOGA thi bn khng cn chi ng lo u, thc mc na. Chng s gi gn cho bn c lun lun mnh kho min l bn nn nhc nh li trong tr c mi mn luyn tp v bn tm cch thc hin chng mt cch c ng-lc tnh ch khng phi tp nh cc mn th dc tm thng. V l do nh hng trc tip ca tinh thn i vi cc dy thn kinh nn s thc tp thng xuyn v ni dn, bung li rt b ch. Th cho nn cc mn ny phi d phn vo s luyn tp hng ngy ca bn. Bn ch nn l l m khng hiu bit g v cc dy thn kinh ca bn. Bn ch nn chnh mng v h thng thn kinh gi mt vai tr ti quan trng trong i sng hng ngy. Khng nhng ch nh hng trc tip n sc kho nhng do s tng lin, h thng thn kinh cn nh hng n cch thc c x ca bn i vi ngi khc, cc kh nng ca bn v hnh phc v s thnh cng. Cch thc sn sc h thng thn kinh l bn phi ch theo ri, mt cch ht sc thn trng v tn tnh, ty theo tui tc v trng hung ca bn cho php, nhng nguyn tc i cng sau y. Sng mt i sng t nhin hn, qun bnh hn v da trn nhng nguyn tc c th thch, bn s t ng tng cho cc dy thn kinh ca bn mt bu khng kh thch hp do chng ang cn dng hot ng bnh thng v khng c s chi trc trc. Ngay t by gi, bn nn t nh l d vng cht v hin ti, - d khng c hon ho n u chng na, - rt qu gi ch nn phao ph. y l s may mn duy nht thay i tng lai ca bn. Ai hiu bit rng nhng phng tin sinh sng ca mnh c th ci thin c l i ti na chng ng ca s thnh cng. Khng phi l lc than van, trch on nhng l phi hnh ng, u tranh !

IV.- QUYN LC CA NHNG CHN NG

Do s trung gian ca cm gic, mi s chn ng u c mt tc dng, nht l i vi h thng thn kinh. V th, cn phi nghin cu v cc s chn ng mc ny.

A) M THANH.
Chc mi ngi nghe ni chuyn v mt ca s kia, khi va ht mt iu lanh lnh, cao vt thi lm cho mt chic ly v tan tnh. Phi chng l mt s ngu nhin khi chic ly b v nt ? Ti chic ly l mt th hng xu, qu mng rnanh, hoc do mt hin tng khng kh hay v s cng rn trong ging ht ca ca s ? Mi cho n ba mi nm cui cng y, khoa hc ty phng vn cha tm ra mt gii thch tha ng cho s tnh c ny. Nhng ng-phng, ngi ta bit r nguyn do ca s ngu nhin ny v s dng nguyn do y vo nhiu trng hp khc. Trong Thnhth thy ni v dn chng Do-thi va i chung quanh th-trn JRICHO va thi kn m nn lm nt nhng bc tng thnh. Ngy nay, khoa hc v mi s chn ng c thnh lp v chng ta bit c mt vi iu v quyn lc v song ca chng. Cc s chn ng hay rung chuyn c th st hi, iu tr, t chy v hy dit. Mi y, Hoa-k, mt nh bc hc thc hin c mt m-thanh sc mnh tng ng vi ting ba mi ba ngn chic kn ng. Mt bc tng xy ct rt chc chn, khi b m thanh ny phng vo, xp tan tnh. Nh vy chng t rng ting kn thi thnh JRICHO khng phi l mt thn thoi hoang ng hay mt php l nhim mu nh ngi ta lm tng. T bao nhiu th k nay, ngi n- bit r rng quyn lc ca nhng s chn ng. Khng ging nh m nhc thng thng, vang di bn tai chng ta nh nhng ting ku lc iu, khng nhp nhng, m nhc ca h c mt m giai huyn diu, xp t thnh nhiu tng lp tinh t hn v i xa hn m nhc ty-phng. Cc nh bc hc ty phng ci ct khi thy cc nhc cng n-, va ng di nc ngp n c va ha tu bi Dispak-Kage hay "ca khc t la". Cc nhc cng ny tin chc rng khi no cc nt nhc cng tr nn gay gt, cao vt thi nhng s chn ng ca chng cng tng thm nhit ca nc cho n khi nc thnh si. V h li xc nhn rng nu mt nhc cng c th tip tc s dng nhc kh trong nhng iu kin tng t thi n nt nhc cui cng, la s bng chy v thiu lun c nhc cng ! By gi chng ta bit cc l thuyt ca h cng c mt phn s thc v chng ph hp mt cch k diu vi mt khoa hc tr trung nht ca chng ta l khoa hc siu m. Cc ln sng m thanh, do tai ngi khng ti no nghe r, t nay s c s dng git cc vi trng hay tng nng xut ca mt ht ging. Cc s chn ng, nu s dng mt cch v thc, thiu suy xt, c th gy nn mi s mt nhc, tn ph. V d nh ngi ta lun lun ra lnh cho cc binh s phi tan hng trong khi sp i qua mt chic cu xy ct bng vt liu nh v h rt ta kinh nghim thy nhiu cu b sp gy do nhng s chn ng u n v ng nhp ca nhiu bc chn ngi i qua. S p dng cc iu hiu bit trn y vo trng hp c nhn ca bn l vic p ng nhng s chn ng do h hp gy ra.

B) NH SNG, CC YU T THIN-NHIN, CC QUANG-TUYN V NHNG LN SNG

Ngoi ra li c nhng s chn ng rt b ch nh nh sng mt tri. nh sng mt tri va i va rung chuyn vi tc 299.337 cy s mi giy. Chiu di ln sng in ca nh sng mt tri l 440 mi-li-mi-c-mt (Millimicromtre) v nhp iu ca chiu di ca ln sng y l 750 triu triu mi giy. (Mt mi-li-mi-c-mt bng mt phn triu mi ly). Nu c phn phi mt cch thch ng, nhng chn ng ca nh sng mt tri s l yu t sinh tn ca cc loi tho mc, ngi v vt; nu mc phn phi y qu trn, mi s vt s b t chy, kh ho v hy dit. Cc s chn ng ca gi v b, cun cun di nc, rung chuyn do nhng tc ng nhp nhng ca bn tay ngi xoa bp, vut nn hay nhng m diu du dng ca ting ngi, tt c mi s k trn u nhm mc ch iu tr v tng thm sinh lc. Cng c mt hiu qu tng t i vi cc quang tuyn X thm nhp vo nhng s vt, nhng chn ng ca my pht thanh v VTTH. mang m thanh v hnh nh qua khng gian, quang tuyn GAMA v cc v-tr tuyn khc t mt th gii khc n vi chng ta.

C) MU SC
Chnh thc ra mu sc l nhng chn ng m tc dng trn tnh trng th cht v tinh thn ang c cc nh bc hc tn tin kho cu. Cc chn ng ca mt vi mu sc thu ht kh nng, cc chn ng khc lm cho nh sng ta ra. nh sng c lung sng ln qu s lm cho mt b thng tn. Nhn vo hng-ngoi tuyn lu qu s sanh ra chng vy c mt. Trong cc dng ng ti tn hin nay, ngi ta cho cc bnh nhn tm nh sng mu. nh sng mu xanh l c tc dng lm m du v m ; mu , khng hi mt, s ngn cn cc mt nht ca bnh u ma khi v ra ; mu xanh lc lm cho mt c m du, ngh ngi v c cy ti tt mau l v cng mt mu xanh. FLAMMARION l mt trong s ngi u tin chng minh rng nhng chn ng ca mu sc nh hng n tr no v do n i sng ca chng ta. Trong mt cuc th nghim, ng cho cc th thuyn lm vic trong mt xng c bao ph knh mu . Hai gi sau, h nh nhau ln by. Khi knh mu c thay th bng mu xanh l thi mi tm hn u lng xung v m du hn. Mu da cam ti nhc li d vng. Cc quang tuyn ca n c m-tnh v t-tnh ; chng sn xut ra kh nng v y l mu sc ca mi s hot ng, hp dn v li cun. Mu v mu vng lm cho mu nng ln v rt c th gy nn s bng chy. Mu xanh l v mu tm l nhng mu sc bt ng, c nhng chn ng lnh nht nhng c dng-tnh v xc thc. Mu xanh lc cng nh xanh l, l mu sc trm lng m cc chn ng l nhng chn ng ca nc .

NHNG MU SC GIP S IU TR
Da vo cc iu k trn, y l mt danh sch, l tt nhin l phng chng, cc tnh trng bnh l c ci thin hn do nhng chn ng ca mt vi mu sc. MU VNG V MU CAM : mt mi v c, suy nhc thn kinh, kit qu, ph thng, sung huyt phi, bnh gan v thn. : sung huyt, thiu mu, tiu ha km, phong thp, au tai, cm, ung sang kinh nin. XANH V T NGOI : xut huyt, chng vim, st, au thn kinh, sai khp xng, bnh da, i tt, tim hi hp, mt ng, sng nhc. Khi ta bo lm bn khai gi sn li mt cn bung v c bit l bung ngi m, ta cn phi n cc s ch dn ny. Mu sc v m thanh u l nhng chn ng nn c s tng-quan lin-h mt thit gia m nhc vi mu sc v nhng ai nghin cu vn bit r l mi ch c mu sc ph hp. Thi-ho Php Charles BAUDELAIRE (1821-1867) sng tc bng trc gic nh mt i thi s c th rung cm, phi chng ni : "Cc hng thm, mu sc v m thanh u ha hp vi nhau".

V Arthur RIMBAUD, mt thi ho bt h khc ca Php (1854-1891) phi chng to nn cu th tr danh bng nhng ting ph m : "A en, E trng, I , O xanh lam, U xanh lc" (A noir, E blanc, I rouge, O bleu, U vert) Ngoi ra li cn c mt khoa hc v "m nhc v mu sc" c th to nn s thch th, ngh ngi v ci thin sc khe.

Chng IV V SINH V CC HCH TUYN I.- CC TUYN NI TIT. NHIM V V NHNG S THC-LON CA TUYN NI TIT
Vo u th k ny, trong khi quan st mt l lch tm hiu xem n tit cc dch-v ra sao, hai nh sinh-l hc khm ph ra, tuy sau khi b c-lp ha vi cc dy thn kinh ni ln c, l lch vn tip tc tit cc dch-v nh thng. S khm ph ny rt k diu, quan trng v cho n nay, cc nh bc hc vn quan nim rng mun kch thch mt c th vo, ch cn hot ng trn cc dy thn kinh. y l t li vn mt nguyn tc c ton th th gii cng nhn. Nhiu cuc tm ti khc bn c thc hin khm ph thm mi-trng th nghim mi m ny. Chng phi by ra nh sng s tn ti trong c th cc hch tuyn nh li ti, khng c nhng ng dn lin h, gi l tuyn ni-tit v ch to ra nhng cht gi l kch-thch-t. Bng cch cho cc cht bi tit chy thng vo trong mu, chng hip lc v gp phn vo vic xy dng chng ta nh trong tnh th hin ti. Mn ni-tit hc l mt khoa hc v cc th kch-thch t (Hormone) do cc tuyn ni-tit bi tit ra trong c th ngi ta. C nm th tuyn ni tit l : tuyn gip-trng, tuyn ph gip trng, cc tuyn thuc v nim-dch, v thn v sinh dc. Tuyn nim-dch di y no. Phn nhiu cc cht bi tit ca tuyn ny u sn xut trong thy no ng trc nn c mt nh hng quyt nh trong vic sinh sn. S sn xut khng u n nhng kch-thch-t trong thy no ny gy nn bnh mp l hay pht ph, tnh u oi, li bing v h, lnh m. Tuyn ny cn nhiu nhim v khc na : iu ha s ln mnh, vic s dng ng, sn xut sa, s hot ng ca tuyn gip-trng v cc tuyn thuc v thn, v sinh dc. Hu qu v s bi tit qu c hay thiu st ca tuyn ny rt c th trm trng v tai hi. Mt s cm xc mnh m nh hng n tuyn nim dch c th gy ra chng Acromgalie l mt bnh k quc do s trin n qu c cc xng u v chn tay. Tuyn gip-trng sn xut mt kch-thch-t gi l Thyroxine, c th tng cng qu mc trung bnh s c-xy-ho ca thn th. S thiu thn cht Thyroxine s gy nn tnh h, lnh m, bnh pht ph v chng ngu n. Nhiu cht Thyroxine qu li gy ra s gy cm, xc ng, nng ny, suy nhc thn kinh v ng mch p mnh. Nu tuyn gip-trng b thng tn do nhng thc lon v cm gic, c th gy nn chng Mysoedme, mt bnh thng thng ca cc ph n ng tui. Bnh nhn tr nn mp l, rng tc, km thng minh v ting ni ngp ngng. Ngy nay ngi ta iu tr bnh trng ny bng cch trch nc trong tuyn gip-trng nhng bt c trong trng hp no cng cn phi c kin chuyn mn ca thy thuc. Thn-vim hay sng thn l mt chng bnh khc do nhng cm xc mnh m gy nn. Ngi ta vn gi theo danh t thng thng l bnh BRIGHT nhng d tn l g chng na, y cng l mt chng bnh ng e ngi. Tuyn ph gip-trng cng trong c, kim sot cht vi trong mu, cht mui trong thn th v nu n khng lm trn nhim v thi ngi ta phi n mi ngy 30 gam mui mi sng ni. Tuyn qu thng, hnh chp, ln nh mt qu u, gn ngay gia c v gm c nhng ht nh nh ct. Ngi ta cho rng y l tng hnh dinh ca gic quan th su. Li cn cc hch tuyn THYMUS trong ngc, ILES DE LANGERHAUS trong l lch v mi th tit ra mt cht kch-thch- t ring bit, ph hp vi chng. Cc hch tuyn Thymus kim sot s ln mnh ca b xng v s cu to thng thng cc cht xng. Cc hch tuyn Iles de Langerhaus sn xut kch-thch-t INSULINE. Nu chng ngng hot ng thi cht ng trong nc tiu tng ln v pht sanh ra bnh i ng. Cc nh bc hc Ty phng cp n nhng phng php thuc v vt cht iu tr mi thc lon v hch tuyn. Phng php ny da trn s nghin cu nhng hu qu ca mi s thc lon do hch tuyn gy ra trong khi cc o-s du-gi tn cng thng ngay nhng nguyn do ca mi s thc lon y. H tin tng rng, tri ngc vi quan im ca cc nh khoa hc hin i, cc hch tuyn l thuc vo ngi nhiu hn l chnh ngi phi l thuc vo chng. Tuy nhin, r rng l nu nhng thc lon v hch tuyn biu l ra thi cn phi p dng ngay mi phng php tr liu theo khoa hc thi ty ngha l cha ngay cc hu qu. Sau cng, mun trnh s ti pht, ta s cu cu n phng php ca YOGA nhm mc ch loi tr nguyn do ca mi s thc lon : nhng cm xc v kch thch mnh lit. Thc ra, chnh do nhng xc ng ca chng ta, do s cu to t tng nn chng ta gy nh hng trc tip n cc hch tuyn. D nhin, y l mt s thc m cc nh bc hc ty phng cha th no tm thy trong cc ng nghim nhng mt ngy kia, s thc s phi c xc nhn. Trong mt c th lnh mnh, cc hch tuyn ch to y mt s kch-thch-t gi cho ngi ta c lun lun kho mnh v sc lc di do. Trong trng hp tri li, nu chng ta sng mt cuc i khng iu thi cc con ci c th chu nhng hu qu, chng sanh ra vi mt s hch tuyn no nhiu qu hay t qu, do hch tuyn ny s hot ng nhiu hay t v gy ra mi s thc lon. Cch y nm mi nm mt tr em ri vo trng hp tng t s b tt nguyn hay tn ph sut i nhng ngy nay, nh c phng php tr liu v hch tuyn rt c th tn cng thng cc chng bnh do s tha hng ca tin nhn v tr li cho ng s mt th qun bnh hon ho. Ri thay, mn ni-tt hc mi ang chp chng bc u v thng thng, mt cuc gii phu hay s chch cc cht hch tuyn c th tng cng lc hay tr li tr thng minh cho bnh nhn thi phng php tr liu ny vn cha t c kt qu mong mun. Trc s thiu st ngu nhin y, tt hn ht l nn ni mt cch cng bng rng cc Hin-nhn ng phng khm ph ra s tn ti ca cc hch tuyn ni-tit tuy h cha h ni ra mt cch minh bch, r rng. Thc ra, h bit l khi cc hch tuyn b thng tn, khng nhng chng xo trn tc dng bin hnh hon ton ca thn th nhng chng cn l nguyn do ca mi s lch lc thn hnh, xu x v try lc. H bit l khi thiu thn mt vi th kch thch t sinh tn, mt c nhn c th h phm gi xung ngang hng vi con vt. H cng khm ph ra l nu c thc hin u n, mt vi tnh trng tinh thn v mt vi mn luyn tp th dc s bo m cho mu lnh mnh trn vo cc hch tuyn v c th lm cho chng bi tit y trong mu xc nh mt tnh trng th cht hon ho. y l cc mn

luyn tp do YOGA ngh vi bn m khng h c mt phng php th dc hay tr dc no c th tng cho bn nhng iu b ch tng t. S thc hin lin tc cc mn ni dn, bung li trn vn, co rt su thm v h-hp ng lc s dn dt bn n mt th qun bnh iu ha v cc hch tuyn.

II.- TIN TRNH V TH CHT, SINH L V TINH THN CA S PHN N NH-HNG N HCH TUYN
S phn loi ca chng ti nhm mc ch cp ring bit n cc vn v sinh v th cht mt bn v tinh thn mt bn, khng th no c tnh cch tuyt i v chnh ngay l do cc s phn ng ca th cht trn tinh thn v tri ngc li. V vy chng ti cn phi quan st cc vn do s phn n gy ra di mi kha cnh. Bn bit cc s nguy hi c th gy ra do nhng cm xc mnh lit, nht l khi nhng xc ng y c tnh cch tc hi nh s gin d, thm mun, ghen ght, dy v, phin mun v thc mc, lo u. Tri li, trong khi nhng cm xc vui ti, sung sng tng cng sinh lc v c th thm mnh khe, trng kin. Mt thiu n mi yu ng, cng ngy cng tr nn xinh p do hnh phc ang trn ngp trong tm hn v th cht ca nng vang di li. y l mt cm xc lnh mnh lm thm phn khi v c th cha khi c bnh na. Nhng khi cc xc ng nguy hi ng tr, chng s gim bt cng lc ca c th hoc l do s va chm mnh m, hoc l do s pht trin ca mt bnh hon chm n, rt c th xy ra mt hu qu khc lit. "Tri tim tan v" khng phi ch l mt hnh nh tm thng. V xc ng mnh m qu n ni cc c th sinh tn, c bit l tim, b u c do s bi tit ca cc hch tuyn v sau cng tri tim s ngng p. Cc dn tc bn khai cm xc nhiu hn l l lun nn thng thng h l nn nhn ca nhng cm xc mnh m hn l cc dn tc vn minh. i khi s s hi hay lo u gy nn nhng thc lon v hch tuyn rt trm trng v phn nhiu cc ph n d s hi v lo u hn nam gii nn h cng d mc bnh i ng nhiu hn. LORAND ni rng mi thc lon v cm xc gy nn s bin tnh cc hch tuyn v i khi lm cho chng b phn tn. Hu qu thng thng ca nhng thc lon y l bnh cng ng mch. y l bnh ca thi k ng tui, hi thc s gi nua v thng c nhng triu chng h hp rt ngn sau mt s c gng v nhc u nhiu ta nh c sp sa v tan ra tng mnh. Chng ta hy ly v d nh s phn n l mt cm xc mnh lit nht, cng in hnh v thng thng nht ri chng ta th nhn mt ngi ang cho s gin d ng tr. Mt y ti nht, hi th hn hn, hai tay run ry, mt ht t ch, khng kim sot c li ni, tim p mnh... nhng y ch mi l nhng du hiu b ngoi ! Nu bn c th nhn thy nhng bin i v ha hc trong c th y, bn s nhn thy gan v cc hch tuyn ng v cht Adrnaline vo trong mu cung cp thm cng lc cn thit cho vic ng trn vai tr gin d. Mi tch tr bn trong b hon ton xo trn v khng iu ha v tt c u b hy sinh cho s nng gin. Tc ng bn trong v bn ngoi y do hai vi-th trong c iu khin m khoa hc hin i gi l THALAMI. Khi chng b kch thch thi tt c mi tnh trng m chng ti va trnh by s t ng thc hin, khng cn s chi ngn cn ni. Xin bn nh khng phi l nhng vi-th Thalami m cuc phn cng. S phn n c th xy ra do s khin trch, ph bnh hay c tuyt, cng c th v s nhn xt thong qua, khng h c c lm tn thng lng t i. Ngay khi cm thy b "chm chc", nu ngi ta kim sot c mi xc ng v t nh thm : "Nu ta gin d v s nh mn ny thi l lng qu". Nu trong khi tp trung t tng mt cch bnh thn, ta la chn tm c mt cu tr li thch ng, nghim khc hay sc so ty theo tnh cht ca s tn cng thi cuc "khng hong" c th trnh c. Nhng nu giy pht y qua i thi s nguy hi s ti lin. K t khi ta tp trung ngay vo s tn cng v ta coi nh b khiu khch l ta mt t ch v khng kim sot ni bn thn. Do phn ng t nhin, cc vi th Thalami b bo ng s khi pht s bi tit ca gan, ca tuyn ni-tit v s xo trn, do mu lu thng, s trn ngp khp thn th, k c c ! Ri s gin d ngui dn nhng ta gnh chu ht hu qu. V kch h mn nhng din vin s b au. Y khng th no n c nhng nu c gng n p v " n gi n" thi s tiu ha s b thc lon. Y b suy yu v th cht, bc nhc v tinh thn v c l cn xu h na. Tt c mi iu , than i !, rt thng thng v phng php duy nht n trnh s phn n l dit tr n mt cch tn nhn ngay t u tin, bng cch tp trung t tng vo mt mc tiu c tnh cch xy dng hn. Thit l v ch khi ch u oi gi tay ra hiu ngng mt chuyn tu tc hnh. Tuy nhin, chnh bng cch m thnh lnh bn mun ly li t ch hay kim sot bn thn khi bn thy ngi bc nng ln hay thy "gin d in khng". Chm qu! Bn cn phi ch huy nhng xc ng ca bn ngay t u, trc khi cm gic ca bn b kch thch y khi pht cc vi th Thalami. By gi bn thy r rng hn tnh trng tinh thn l nn tng chnh yu cho s kim sot mi xc ng. Chnh thc ra, khi bn b khiu khch v im g, tr c quyt nh l bn s gin d hay s tm mt bin php thch nghi i ph. Ci nng khiu quyt nh y cng t r nh hng mnh lit ca tinh thn v mi hot ng ca cc hch tuyn v nu nng khiu y khng tham d thi cc vi th Thalami s hot ng mnh m ngay.

III.- LM TH NO N TRNH MI THC LON V HCH ?

Thn th chng ta gm cc t-bo kt t li chng cht ln nhau do th nc sinh tn. Nhng t bo khc bit ny cu to nn mi c-th ngi ta. Do cng mt th mu lu thng, cc t bo ny s nhn c ca mu s yu ui hay mnh kho v cng l thuc ln nhau. Rt c th sau ny s suy vi ca mt b phn no s ko theo s bc nhc tng qut ca ton b c th. Tuy nhin, vn thng c s b tr v tng cng sinh lc ca mt vi b phn khc nhng v b phn ny phi lm vic ph tri nn khng hot ng c lu di v li chnh n cng cn phi lm y nhim v trng yu ph hp vi mc ch ring bit ca n. Bn bit r l cc hch tuyn nh hng trc tip n h thng thn kinh v h thng thn kinh li phn ng trn khp mi c th ca bn (s tng phn vn ng nh thng). Do s tng lin ca chng, cc c th iu ha nng xut ca ton thn bn v chnh do , iu ha c sc khe, s thnh cng v i sng ca bn di hay ngn. Tri li v l iu quan trng nht, trc ht cc hch tuyn u b nh hng do mi xc ng ca bn v nh hng y su m hn l bn tng. V ty theo nhng xc ng ca bn tt hay xu, cc hch tuyn s vo trong mu mt liu thuc b hay thuc c v trn ngp khp c thn th bn. Vy YOGA s hng dn cho bn, khng nhng ch kim sot mi xc cm nhng cn loi tr hon ton mi xc cm xu xa, nguy hi. Khi c luyn tp mt cch hon ho, mn ni dn, bung li ton din s lm cho bn t ti mt tnh trng gi l SAMATRA do bn c th trong khng y mt giy, loi tr ht mi xc ng nh s hi, cm hn, thm mun, ghen ght, phn n cng nh dy v, phin mun v thc mc, lo u. ng th, khi bn tin mnh trn s nghin cu, khi u ng bn kia hin ra, bn khng cn phi l mn chi cho mt cm xc no c nhng cc hch tuyn ca bn s hot ng iu ha nh s d tr ca to ha v bn s th hng mt sc kho di do, ti tr. Chc c l mt thi k no , bn cm thy ng cay chua cht hay tht vng trn tr v th cht suy vi, tinh thn bc nhc v bn khc rng...

Bn hy nh li l sau khi nc n ri, bn cm thy ngi khoan khoi, d chu hn. Hay ni mt cch khc, bn v tnh ni dn, bung li y ! V sau ging sui l , bn ly li t ch, kim sot thn hnh v c cm tng l loi tr khi c th mt vi th g. ng th nu hiu theo mt ngha no , tuy nhin bn la chn phng php tm thng nht t ti mc. Khng nhng t lm tn thng mt cch v ch, bn cn bt buc cc hch tuyn v h thng thn kinh lm vic nng nhc qu ng. Tt hn ht l bn nn t ni dn, bung li trn vn v bn va t c mc ch tng t, va trnh khi mi s mt nhc v ch ca mi s khng hong su m v xc cm. V iu g p dng cho s kin tun nc mt ra nh sui, cng vn thng p dng cho cn phn n, gin d vi iu kin l, xin bn ch qun im ny, bn cht tnh ng v trn tnh li kp thi. d-dng-ha nng-khiu tnh ng v trn tnh ca bn, YOGA xin bn hy c gng trau di ly mt vi phm cht. L tt nhin, bn cha th no hi ngay c nhng phm cht v chc chn l bn hy cn nhiu thiu st, s h. Chng ta u l nhng ngi trn tc, nh vy khng ti no hon ton c. Bn hy chp thun s kin nhng bn vn phi tip tc u tranh, ch nn qu hng say v nhng kt qu rc r thu lm c cng nh chn nn v nhng tht bi ng cay. Mi ngy, mi tun, mi thng... dn dn bn s t c mt ci thin thng thng. Nhng nu ngay t by gi, bn khng th c gng thi khng ti no bn c th ch ng c mi xc cm v nu bn khng hc hi t ch ng chnh bn thn thi bn s khng lm c vic g ln lao trong i sng.

PHN BN

V SINH V TINH THN

Chng I.- NHNG QUAN-IM TNG-QUT
Th tng Winston CHURCHILL, ngy 28-3-1950, ni trc ngh-vin Anh : " thi i chng ta, con ngi ng tr. Da trn cc quyn lc ca to ha, y tin cy chc chn vo mt u-th no , n nay cha h ngi no tng s t c. Y c uy quyn gii quyt rt d dng vn thuc i sng vt cht ca y. Y khut phc c cc th d ; y cng chin thng c phn no cc su b v vi trng. Nu y mun thi mt tui vng son, ha bnh v tin b s m ra trc mt y. "Y ch cn vic chin thng k th cui cng v nguy hi nht : chnh bn thn y". Chng ta khng th tm u li nhp- cao p hn l t tng ca nh i chnh-tr gia Anh quc v nu ta thng d xt nhng nh hay t tng chung quanh ta, nu ta c gng d liu tm quan trng ca mi bin chuyn do ta l nhn chng, rt t ngi chuyn ch nhn su thm v r rng vo ngay chnh bn thn mnh v, theo li trong Thnh Th, "thm d tri tim v qu thn ca h". Tuy nhin, b quyt v sc khe vt cht, tinh thn v o c ca bn chnh ngay trung-tm im con ngi ca bn v do , c c b quyt ca s thnh cng. i sng vn minh nng chu trn vai nhng thc mc, s st, chn nn v nu c bn khng bit ngh thut "tp trung" l bc u tin ti s kim sot tinh thn thi cc lc lng ph hoi y s nho xung ngi bn, ph hy ht mi trin vng v tng lai, tn ph mi cng lc, tiu hao sc kho ca bn. V iu lm cho hu qu cng khng khip v chc chn hn na l chng c th hot ng ngoi s hiu bit ca bn. Nn nhn khng h ng rng nhng s lo u, thc mc, tm trng tiu cc ca mnh li lm cho i sng thm cht vt v phc tp hn na. YOGA ni l tr no o luyn, trau di i sng ca bn. Tm trng iu ha trc tin cc bin chuyn. S au n v vt cht c th do s khng hong v tinh thn hay lo s vn v gy ra. Khng mt thy thuc Ty-phng no li khng ng v im ny : mt tm trng lc quan gip bn c mt sc kho di do v nguyn trong v tr trong khi mt xu hng bi quan ch phn phi nhng s bc dc v bnh tt. Rt t khi ta thy mt gng mt ti mt v th thi trong con ngi "thng xuyn bn chn, y ny". Vy sc khe ca mt ngi biu hiu c nng tm trng ca ngi y. Chnh s nhn xt ny cng p dng cho vic thnh cng trn ng i ; tm trng o luyn nn i sng con ngi. Nu ta khng c mt bn tnh vui ti, xy dng th i sng s khng vui v v cng khng c hng i ln, hnh nh vn lun lun thiu thn s g tuy vn c s may mn u i. Tri li, ngi no hnh ng bnh thn, coi nh s tht bi khng th no c c th khng bao gi bit n s tht bi hay rt t khi b tht bi. Ngi no thng xuyn sng trong mt tnh trng sc khe di do thi khng my khi b au yu. y l quy lut t nguyn nhn n hu qu. Php phn-gii tm-l tr bnh a ra nh sng nhng nhn xt k trn. Nu bn khng th nh ht c c chng ny thi t nht bn cng nn nh li im ny, khi mt ngy kia bn gp kh khn hay kit qu v ti chnh : 1) Mt tm trng tiu cc (theo chng ti hiu l bt c mt t tng ph hoi no) khng nhng ch chun b hay m ng cho s tht bi nhng cn ng nhin to tc nn tht bi. Vy : 2) Bn hy hot ng nh s tht bi khng th no xy ra c. V ngay t giy pht , bn hy dt khot ht vi mi phn ng tiu cc, bi ri, t ty mc cm, chn nn, gin d di bt c mt sc thi no. Bn nn thanh ton chng ngay v chng rt nguy hi, nham him. Chng khng th no c mt ch ng trong mt i sng lnh mnh. Mi ln bn b ri, d trong mt thi gian rt ngn, ch xy dng ca bn l bn sa son ng li cho s tht bi. Bn hy tr nn "khn ngoan" vi chnh bn thn. Bn hy nghin cu v cc thi quen suy ngh ca bn v quyt nh l v tng lai bn s tp trung t tng vo tt c mi s vt lnh mnh v xy dng. l ngi, l tt nhin bn phi c nhng s nhu nhc ngu nhin. Vy bn ch nn lm cho i sng thm nng n hn na. Khi thc c s nhu nhc y bn nn p dng ngay phng php tr liu. Phng php ch i hi mt s c gng nh mn v tinh thn nhng ngc li bn s c mt s b tr ln lao bo ton sc khe v ci thin i sng. Phng thuc cu cha ? Ngay khi thong thy lt qua mt t tng tiu cc, d mau chng n u chng na, bn hy th c gng tp trung ch trn kha cnh tch cc ca vn v lun lun, ngay c trong nhng tnh trng bi t nht, vn cn c mt kha cnh tch cc v xy dng min l phi tm thy kha cnh . S gin d ca phng php ny khng ngn cn bn phi c s c gng cn thit p dng mt cch ngu nhin v tn tnh. Bn hy dit tr ngay t trong trng mi yu t tiu cc. Hy dit tr ngay trc khi n kp bo ng nhng cm xc u c mu ca bn. i vi mi t tng hay thi tiu cc, bn hy thay th ngay bng mt tm trng tch cc v xy dng ri bn s nhn thy bnh xe ca s mnh quay u hn i vi bn v mi trng hp u tr nn thun tin hn v may mn tt lnh hn. im dn dt bn n nguyn tc th ba "ng-lc tnh" ca chng ny m bn cn phi ghi nh k, bt c bng gi no ! 3) Ch bao gi bn nn nghi ng rng bn khng c nng lc v quyn hnh chin thng ht mi ni kh khn ca i sng. Bn hy gi

nguyn s tin tng rng, d a v ca bn cao sang n u chng na, bn c th chp nhn bt c s g do i sng tng ho cho bn. V bn c th t ti mc , y khng phi l mt iu khi hi hay t-k m-th. B quyt ngay trong s ci thin nng lc tp trung ca bn v chnh nng lc y s do s nghin cu YOGA cu to nn cho bn nh s "Tp trung c ng-lc tnh". Chnh vi nhng nguyn tc ny, bn s bt u thc s trin n v tr no v s gio hun m bn thu lm c sau ny s cho php bn chim ot v duy tr c mt nng lc tp trung ln lao. Nhng iu khng phi t nhin n, nu khng c s c gng v thi gian, v bn phi loi tr ht mi thi quen v suy ngh vin vng, tim nhim hng bao nhiu nm qua. Bn ch nn nghi ng v kt qu. Sau cng bn s hc hi tp trung t tng cch th no nhn thc r chiu di ln sng tr no ca mnh (nu ta c th din t nh vy) v la chn mt cch t nhin nhng t tng ca bn v cc iu khuyn d t bn ngoi ti, ch cn gi li trong c nhng vt dng cn thit cho s thc hin ca bn. Khi thm nhun c phng php ca YOGA v Tp-trung c ng-lc tnh thi bn s loi tr ht mi ni dy v, cn rt hay kh s phin mun, cng d dng nh thay qun o. Do , bn s ci thin c sc kho cng nh a v v tng lai ca bn. Con ngi trung lu c khng khng coi vn mnh nh vt tm, qu sc ca mnh. Y vn c chp khng coi vn mnh nh l "s tip tc ca hin ti" vi nhng s khuyt im v hn ch ca mnh. Y t ly lm tho mn vi hin ti d tt hay xu cng c v y gi tng mt cch d oan rng, d sao chng na, tng lai s khc bit hn v s em ti cho y mt s ci thin v i sng. Nhng tng lai ca bn s ti sng hn nu ngay t by gi bn c ch cng quyt un c n li theo mt kiu mu khc nu khng bn s mang xung di m nhng o tng v hy vng ca bn, ng l c th thc hin c thi nay ch cn trong tnh trng ho huyn, m mng. Qua cc th k, nhiu khi c y cm hng th c xy cho bit nhng chn-l ny. Mt nh cu tin-tri ni : "Con ngi l s kt tinh t tng ca tri tim y". Thnh PHAO-L khuyn co : "Ngi hy t bin i bng s ci t t tng ca ngi". Marc AURLE tuyn b : "i sng ca bn do hnh nh nhng t tng ca bn cu thnh". EMERSON ni : "Con ngi cu to nn do s suy tng ca y hng ngy". Walter SCOTT nhn nh : "i vi con ngi nht nht v do d, iu g cng kh khn, khng th lm c v iu y xut hin ra vi y nh th ri". TILLATTSON qu quyt : "i vi mt ngi vn thng xuyn c mun sng mt cuc i mi m v khng bao gi thy c th gi thc hin i sng y, cng ging ht nh vic y chn ch ht ngy ny qua ngy khc, b b nhu cu n ung v ngh ngi cho ti lc y cht v thiu thn v bin mt". Bn hy suy ngm nhng li k trn v bn a ra nh sng cc iu bn s hc hi c. Bn s thy chng c p dng i vi bn nh th no v xin bn hy hnh ng.

II.- NGUY HI CA TRNG-THI TINH-THN V KIM-SOT

Bn hy hnh ng ngay t by gi bng cch p dng s kim sot cc trng thi tinh thn ca bn v chng chu trch nhim v mi s c kh vt cht, tinh thn ca bn v c th trong mt vi trng hp, a bn sang th gii bn kia !

1) NHNG TRNG-THI TINH-THN NGUY HI THONG QUA

c bit nht l nhng xc ng c mt nh hng tai hi cho sc khe. Mi y, y hc xc nh mt quy lut rt c xa ca YOGA bng cch cng nhn l GAN phn ng ngu nhin di nh hng ca s phn n, tnh nng ny, ni ut hn hay s s hi. Ngi ta thng ni : "Thnh lnh mt y ti nht i" hoc "Y nght th v s hi" hoc "Y mt ta i v gin d". (Chng ta nghin cu tin-trnh ca s phn n nhn dp nhng thc lon v hch tuyn). Th l cc bin chuyn dn dp, mnh lit xy ngay ra trong c th. Tim p nhanh hn v phi lm mt cng vic xa nay khng quen. ng l phi li d dy v rut lm trn nhim v thng xuyn thi mu li trn v tim, c v phi. Tt c cc bp tht u c bo ng ngay tc khc tranh u nu l s gin d hay ln trnh nu l s s hi. Nhng lc , cc hch tuyn trn thn vo trong mu mt phn-lng gia tng v Adrnaline cho thn th thm kh nng cung cp, trong giy lt, s c gng mnh lit hn na. Nhng mt khi s c gng y ht ri thi phn ng pht sanh lin v cho bn trong tnh trng nghn ngo v run ry.

2) NHNG TRNG-THI TINH-THN NGUY HI THNG XUYN

a) Nhng u-t v chn nn git hi sc khe ! Cc ni lo u, thc mc v s hi u sanh ra nhng hu qu tng t. Bn khng th no trong mt thi gian lu di, thng xuyn b dy v, gh s, phn n hay b ging co, li cun do cc s thm mun, ght ghen, cm hn, nu cc th xc ng y khng lm cho bn suy km, tht vng v tn ph sc khe ca bn bng cch tit cht c vo trong mu ca bn. Mi y ngi ta khm ph ra l cc ph n c chng thng l nn nhn nhiu hn nam gii v cc chng cm s mi, cm truyn nhim, sng cung phi. Trong nm ngi thi ba n b v hai n ng mc bnh phong thp v nhng triu chng tri nht l s suy nhc v tinh thn v th cht. Ngi ta cng khm ph ra mt s ln ph n b au n v nhng s d hnh, xu x v chng sng tnh-mch : y l nhng hu qu do mi ni u t v chn nn thng thng l nguyn nhn. Hng ngn s kh khn ca i sng tn tin gy ra mi ni u-t, phin mun : lo lng v tin bc, v cng vic lm ca chng, cn lm c bao nhiu lu na ; lo lng v cc con trai sau khi chng ri khi gh nh trng, v cc con gi v nhng s giao du ca chng. Nhng ni thc mc, lo u y ph ri v quy nhiu mt ngi n b, lm cho gi nua trc tui. V xin bn nh cho rng mi s phin mun, ng cay bt u nh mt mi kim gt tm thng v rt c th kt thc nh mt vt thng trm trng ca mt ngn mc ! b) Trng thi tinh thn tiu cc lm cho bn suy gim v th cht, tinh thn v x hi ! y l thi xu ca con ngi, hoc l v t-ti mc-cm, hoc l v thiu ch cng quyt, thng t xt on mnh, ngay t lc khi hnh, l khng th no thc hin ni nhng vic mnh lm. Y sa son ht cho cuc u tranh, gi trn nhng li cam oan, bo m v cn nhc mi l do ri y suy ngh : "Ta khng hy vng g thnh cng, tuy nhin vi mt cht may mn, bit u y...". Tm trng ny lun lun li cun s tht bi v n nh hng n phng chm x th ca bn cho n ni, khi cuc u tranh bt u khai din, lm cho khng ti no trnh ni s tht bi. Tm trng y nh cp mt s thnh cng v lm hao mn sc khe ca bn. Khng c chi l can h na, i vi nhng kt qu v cc s hot ng ca bn, khi tm trng l nguyn do a v ca bn, khi bn ngh l mnh hn km hay khi sc khe ca bn suy nhc, nu bn t xt on l khng ti no thnh cng ni v tin tng vo s nhu nhc ca mnh thi bn s lun lun b nh bi, ngay trc khi bt u. Bn s b nh bi ngay trc khi n lc mt cch thm thng cng bch s chin thng. S n lc ny ch c th rt ngho nn, km gi tr v n hng v cc s khuyt im ca bn ngha l s t tn v khng bao gi bn c th thnh cng ni v bn t lm cho mnh tr thnh bt lc, thiu kh nng i vi s

thnh cng. Cng ta nh mt bnh nhn, nu ch tp trung t tng vo s au n (t tng qun bnh) ch khng n s khi bnh, chc chn l y c th ko di v lm cho bnh tnh thm trm trng. y cng li cn l mt quy lut "t nguyn nhn n hu qu" v ngi ta khng th no trnh khi c. Bn hy lm th nghim sau y : Va tp trung t tng vo cung hng, bn va ngh rng hin nay cung hng ang au, t nhin bn s thy mt cch mau l s nhc nhi lm rm v s rt bng mi lc nng thm nu bn c tip tc tp trung nh th... Chng ti bit c mt th sinh mt Nhcvin kia, c n ma thi l t nhin li thy au cung hng! S kin ng kinh ngc nht l tuy bn c th hiu c quy lut nhng bn vn tip tc hnh ng m khng cn m xa ti. Bn cn phi c ch mnh lit nhn thng vo quy lut y v s dng n vo cc vic ch li cho bn. Nhng vi s kin tm bn ch v nng lc tp trung thu lm c do cc mn luyn tp m chng ti s ch dn cho bn, bn s t ti mc, nht l ng bao gi bn ngh ti, sau mi ln tht bi : "Ta khng gp may !" v ngoi cc tr chi c bc en, s may mn khng h c. Alfred CAPUS, ngi hng tin tng s hn xui thng ni : "Mi s u m p" nhng y ch l cu ni ca mt tc gi. Mi s u m p, nu thc s bn mun nh th. Bn hy nh li cu danh ngn : "Thin-ti l mt s trng k kin-nhn". Nh th c ngha l ch t ti mc tt nh danh vng nhng ngi no, lun lun kin tm bn ch, vn theo ng ng li, khng b cn tr v mi ni kh khn dc ng. By gi chng ti cn phi lu bn (c th l trng hp ca bn) l tm trng tiu cc y c th sanh sn ra trong tim thc ngha l nn nhn khng h thu trit mt cch r rng. S nguy hi tiu dit, hot ng mt cch su sc trong bng ti v sp xp vic chp nhn s tht bi ngay trc khi cuc u tranh khi din. V th trong cc cuc thi ua, ngi ta thng th ngay lc khi hnh nhiu hn l khi ti ch, cc tay quyn thut b h "o vn" ngay mt cch d dng ; cc ngh s, mt tinh thn v hong s, thng b tht bi ngay trc khi xut hin trc cng chng v cc sinh vin b tht bi ngay trc mt k thi quyt nh. Mc tiu kh lng t c, thi c kh khn v rng, tuy khng thc s c thc r rt, trong mt thi k kh lu, h ch suy t vi mt tinh thn ch bi v do , h khng h em ht mnh li v cc iu kin thun li vo trong cuc ganh ua. c) Mi ni u-t c th a bn ti s hao mn, suy nhc v c s in r na. y l nhng v d khc do bn c th t kim sot v nh hng tai hi ca nhng mi u t trn sc khe th cht v, do phn ng di li, trn sc khe tinh thn. Mt ngi c nhng thc mc, lo u m khng bit loi tr i thi cc dy thn kinh b ri lon v nh hng n s tiu ha. n lt cc s tun hon, bi tit v mi tc dng thin nhin u b xo trn. Ri y tng tng l tt c mi s u chng i li y. Cng vic ca y b thit thi, st km, do cc thn nhn, bn hu ca y u b kh cc ly v i vi h, cng ngy y cng tr nn kh tnh, khng chu ni. Y cm thy iu v y cng b dy v, phin no hn na. Nh th, tnh trng sc khe v s giao ho ca y i vi cc ngi khc, khng nhng khng c n nh m tri li cn b nhim c hn na. Sau cng, y nh cam phn, coi nh l t nhin mt i sng kh i, hn ch, hp hi, v hy vng. Y s mt ht t tin v tr nn mt gnh nng cho ngi khc v cho c bn thn y ; thng thng y b chm m v dit vong trong bnh nghin ru. Giai thoi ny khng phi l l-thuyt nhng l hin-thc. Bn c th thy lan trn nh thc l chung quanh bn nhiu s kin t nguyn nhn n hu qu. Cc nh thng thi Ty-phng hin i, do nhng biu thng-k, u xc nhn nhng chn l , bit r t hng bao nhiu th k v b ri vo qun lng. Mi y ngi ta c lng hng nm, quc ANH b hao tn mi triu tun l cng vic c bit nht l v nhng s thc lon thn kinh do nhng s lo lng gy nn. Trong s 14 ngi c 1 ngi b bnh nng v ngi ta c th coi nh 20% tng s nhn dn b suy nhc thn kinh. Cc bn thng k cn nhn mnh rng ti NU C ni m nhp iu ca nn vn minh b buc cc dy thn kinh lun lun cng thng mnh lit, mt trong s 22 ngi dn, vo mt thi k no trong i sng, s tr thnh mt bnh nhn thn kinh. Ti HOA K ngi ta thy mi nm c thm 1 triu ngi mi mc bnh thn kinh. V hng nm, bnh ung sang ch-trng (l d nhin l mt chng bnh do mi ni u t gy nn) thng xy ra lun. Mt tit l xit bao khng khip ! V do gi cho ta bao ni suy t v cc iu kin ca i sng tn thi. Chng ta li quay v nc ANH v hy nghe cc chuyn vin thng k. Trong 2 ngi cht qu 45 tui c 1 ngi v bnh tim. T l trung bnh ny vt mc 11 ln hn bnh lao v 5 ln hn bnh ung th. Vy bn ch qun rng cc bnh ca tim u do cc chng v ng-mch tip t cho tim gy nn. Mt thy thuc vit v vn ny : "im c ngha hn na l t l v s t do cc chng ng-mch gy nn tng tin 200% trong 50 nm cui cng"". Ngi ta chng minh mt cch c th rng cc bnh trng ny u tn ph nhng ngi no b mt mi qu c v tr no. Mt mi qu c v tr no, cc dy thn kinh b kch thch, nhng ni lo lng git hi mt cch nhiu hn v hiu nghim hn l bnh lao v ung th. Bn hy cng nhn s kin v ch ly lm gh s hay khng khip. S thc tp YOGA s trin n ni bn mt nng lc "tp trung" c ng-lc tnh v do s tp trung ng lc, bn s bit cch khu tr hon ton nguyn do thng thng nht ca cc bnh tt v s tht bi : mt tm trng xu xa. d) tng c nh, giu kn trong lng, c th git bn. Khoa hc chng minh l do cc s pht-x nhng tinh lc, ngi ta cu to nn bu khng kh thn yu, cm hn, ghen ght... Ch nh hi rt ti tnh v khm ph ngay thy s s hi t ngi tot ra. V th nn c khi ch tn cng mt vi ngi ny nhng li thn mt vi cc ngi khc. Trong lnh vc ni b, mt tng c nh, gi gn b mt, c th gy nn trong c v trong thn th ngi ta nhng phn-xut bc hi hi hm v nhim c rt c th cht ngi. Mt bc s k chuyn mt ngi n ng c p-lc ng-mch tim 280, nc tiu c cht n-bch v au phi. Mi s ngh ngi, sn sc thuc men rt chu o u khng c ch li chi v ngi ta lo lng cho tnh mnh ca y. Chn nn, thy thuc bn quyt nh dng phng php tr liu thuc tm l v bit rng bnh nhn hnh h ngi v qu ng n ni th phi b i. Vt thng tinh thn ny n su vo tr no y mt cch kin c n ni chon ht mi t tng ca y v lm ht hiu nghim mi mn thuc. Bc s bn cho i tm ngi v v v th sn lng tha th cho chng. p lc ng mch tim xung 150, cht n-mch bin mt v tnh trng hai bung phi mi ngy thm ci thin hn. Trong mt hay hai nm, p lc ng mch tim xung 130, bnh nhn li kho mnh nh thng v thy yu i thm thit! Ta c th so snh v d ny vi trng hp ca mt ngi khng th no sng st sau khi ngi bn trm nm ca mnh qu vng. y cng l mnh lc ph hoi ca mt t tng c nh. Bn phi hon ton loi tr chng ra khi i sng nu khng chng s lm en ti nhng vin cnh tng lai ca bn v sau cng c th git hi bn d dng. Cn s on th, xin bn ch nn ngh n. Khng hn ng l s bo th s m du khi ngi ta thc s thng thc. Lng tha th v tnh yu thng s gi tr hn nhiu nht l khi ngi ta bit s dng chng vi nhng cu cnh mnh m v xy dng. Bn hy s dng tm tr bn nh mt loi xe c mang li cho bn s vui ti, hnh phc v sc kho. Bn nn c nhng t tng kh i, hy c x c lng v nhn t, bc i i vi ngi khc ri bn s ngc nhin v mi s n b tr li. Cch y hai mi th k, THIN CHA em li cho nhn loi mt s mnh cao c v tnh yu nhng than i, cho n nay khng my ai bit li dng v hng th !

III.- CUC THM-HIM TH GII TINH-THN CA BN

S bnh thn, yn tnh ca tm hn, y l mc tiu do bn vn kht vng. Hay ni mt cch khc, bn mun hon ton c thot ly khi mi ni u t, phin mun. t ti mc , bn cn phi c thi quen b ra mi ngy vi pht sng ring bit vi chnh bn thn mnh.

Mt trong nhng tai ha ln lao nht ca nn vn minh hin-i l mt i sng chung ch : nhiu ngi qu, cha cht trong nhng cn nh cht hp, tp trung nh trong tri lnh, sng khng thn mt, ngn cch nhau do nhng bc tng bng giy bi nn, d mun d khng, vn c th nghe r chuyn g xy ra bn hng xm. Sau khi nghin cu vn ny hng bao nhiu nm, cc nh bc hc, x hi hc chng minh rng s tp hp qun chng ng o nh th l nguyn nhn hin ti ca s t lit v tinh thn. Bn ch qun l cng c s t lit tinh thn nh t lit th cht. S kin thng xuyn v "lng ging" nh vy vn thc y cc ngi ng thi vi chng ta chp nhn, khng cn tranh lun, mt s nhiu tng c sn v cc vn linh tinh nht. S "li bing tinh thn" ny nui dng thi quen suy ngh "y nh n bn" trong tt c mi trng hp, d khi phi tranh lun vi chnh bn thn mnh v mt vn trng i, sinh t. V y chnh l s t lit tinh thn v l lun khng h da vo nhng t tng nguyn thy rt ta trong c ra nhng l vi nhng d lun nht nhnh t xa v ghi ch vo tm khm. Vic sn xut nhng t tng tin ch ny li cn trm trng thm do bo ch, i pht thanh v qung co, bt buc phi dng nhng biu ng vi mt s tn nhn kinh khng! Trong khi gii phng tm tr khi mi s tri buc v dy cho n bit cch thc xuyn qua nhng hm h m u v m du ca s c n, YOGA cng mun lm cho c c ngh ngi v ci to. Sau khi hc hi thun-ha v hng dn t tng ca bn ri thi bn c th tr trn vo vi m qun chng ng o nht cng ta nh l i chi mt mnh. Bn c th ng u vi nhng cuc tn cng mnh lit nht m vn gi c ht c phm gi ; bn c th tham d nhng cuc tranh lun gay cn, th thm nht m vn gi c can m. S c n khc bit hn vi s qunh-hiu. Khi thm nhun su sc hc thuyt YOGA, bn s bit cch to tc cho mnh mt ni c n lnh mnh v bit s dng cng lc ca s yn tnh. im m chng ti yu cu bn l hy khm ph ra ci "ti" thc s ca bn, hng dn bn tr v vi tnh trng "lng tm thun ty" ng sau s che y ca nhng t tng hi ht v nhng kin sn c. y khng phi l d dng, nu khng th bt c ai cng c th ch huy c nhng cng lc mnh m. Cn phi c k lut, trt t nhng lun lun hp vi tm sc, trnh ca mt hc sinh hng say v qu cm, mt hc sinh thch th c s thnh cng trn vn. V phng php t ti mc l hng ngy hy dnh ring mt cht thi gian cho vic thc hnh s tp trung t tng c ng-lc tnh. Mi c nhn, nam hay n, s rt ta c s ch li v song v mt vi pht do mnh sng hon ton ring bit vi nhng t tng c nhn. Trc khi bt u luyn tp mt trong cc mn "tp trung" ch dn sau y, cn thit phi thc hnh mt vi mn "h hp ng lc" lm "m du thn tr". Cc mn luyn tp s tng cho bn nng lc gi gn khi c lun lun thc tnh lc no cng sn sng thu nhn nhng kin kh d gip ch cho bn v ch c nhng kin y thi. C l bn s cm thy hi lc lng, b tch ri ra khi th gii vt cht ang bao vy chung quanh... nhng mt ngy p tri kia, bn s nhn thy l mnh loi tr, mt cch gn nh t ng tt c mi ni u-t phin mun v thc mc lo u. V sau mn "tp trung ng lc", khi t tng quay v vi ci m bn thch gi l "tnh trng bnh thng" thi t tng bn s thc rng thu lm c mt sc mnh v mt nng lc mi m c th tranh u vi mi s phin toi, kh khn v chin thng. Hin nay tm tr bn ta nh si ch xuyn qua mt chui ht trai eo c. Mi ht trai l mt t tng. Bn khng th no trng thy tm tr mnh b cc t tng che lp cng ging nh si ch b che lp do cc ht trai. Nhng khi no c th tch ri hn cc t tng ca mnh ra v ng cho tm tr mnh phiu lu mt cch t nhin t t tng ny n t tng khc, thi bn s thu lm c s t ch v kh nng ci t li cuc i theo mun ca bn. Xin bn ch qun iu v bn hy hnh ng nh vy. Bn s l ngi do chnh mnh t to ly bn thn. Ch nguyn nhng trng hp khng quyn hnh lm cho bn tr nn sung sng hay kh s. Bn s hng th hnh phc trong s to tc ngay chnh vn mng ca mnh. Khng h c mt nh cht vt no m bn khng th tin ti c min l bn phi tp i trc khi chy v tp chy trc khi c th bay bng tuyt. vi. Vy bn ch nn coi nh mnh c xa nh mt thn thoi li thi, lc hu. S luyn tp hng ngy v "tp trung ng lc" hnh nh c th l v ch i vi bn : y l s suy ngh ca mt vi ngi v h b ri phng php trc khi hi c kt qu. Mun thnh cng, hng ngy bn cn phi thc hnh t nht l mt mn tp trung t tng d th gi ca bn t i n u chng na. Bn hy lm vic chm ch theo cc s hng dn ny v s rt c ch li cho bn c th loi tr, ty theo mun, mi ni u-t phin mun v ch nh cho tm tr bn c bn phn cu to mt cch t nhin, khng suy tnh, iu m bn hng c mong rt ta trong i sng.

IV.- LM TH NO TRIN N S "TP-TRUNG NG LC" ? l) BNG CCH THC HNH CC MN TP-TRUNG T TNG
S trin n v tp trung c ng-lc tnh c th d dng hn do nhng mn luyn tp c bit tip theo y nhng c l, nh bn hiu, mi mn luyn tp v th cht ca YOGA u c mt yu t v "Tp trung". Thc th, v d nh cc mn h hp ca YOGA u c mt tc dng c v th cht ln tinh thn v s phn bit m chng ti phi lm gia v sinh th cht v tinh thn, bo m cho vic phn loi cc quy lut trong phng php ca chng ti ch l tng i. Mun thc hnh cc mn luyn tp ny, hng ngy bn cn phi b ra mt vi pht gii tr bt k l bn u : trong vn-phng, trn xe but hay ti nh. Cn nhiu mn luyn tp khc hp vi kh nng bn nhng bn cn phi la chn mn no thch ng vi bn hn. L tt nhin, bn vn phi lun lun c gng. y l mn th nht m chng ti ngh vi bn. Bn th suy ngh n mt vt g r rt, nht nh, v d nh mt bng hoa. Hy nhm mt li v ch suy ngh n s chi khc na. Mi u bn s nhn thy l khng ti no tp trung t tng trn mt s vt duy nht v trong chp nhong, tm tr bn s gi ra hnh nh nhiu vt khc hay ngi khc c lin h hay khng lin h n bng hoa hoc ng thi bn s ngh n nhiu th hoa khc nh utkim-hng, hng, t inh hng Mi ln bn phi dn dt t tng v bng hoa duy nht la chn v xua ui ht mi th khc, khng h s mt mi, chn nn cng nh ngi lm vn trong mt lung rau, nh ht mi th c xu vn lun lun sinh sn khng ngng. Mn luyn tp ny l DHRAN. C l phi nhiu tun hay nhiu thng mi t c kt qu m mn. Nhng ngay t by gi, hng ngy bn th c gng tp trung t tng vo mt vt g. Bn khng cn phi ko di mn luyn tp ny v bt k vt g cng c th l mc tiu cho s tp trung, khng c chi can h. im trng yu l phi c gng luyn tp hng ngy. Thi k tt nht cho mn tp trung c ng lc tnh l bui sng hay ti trc khi ng. Cc s chn ng v tinh thn ca bn s rt mnh lit. Nhng nu cc gi gic khng thun tin cho bn thi hng ngy bn nn ra mt vi lc ri ri, bt k u hay bt c lc no ty theo mun. Nu bn c thi quen m mng, - v phn nhiu chng ta ai l chng hay m mng, - thi bn hy b thi quen y i v thay v m mng ho huyn, bn th c gng tp trung t tng nh chng ti va trnh by. Sau ny, bn c th va i ngoi ph va tp trung t tng nhng hin nay thi cha phi lc. L tt nhin, mi ngy bn c th thay i mc tiu nhng im chnh yu l hy nn c thi quen thc hin mt s "Tp trung" ngn ngi, cn s vt v thi gian u khng c chi can h. V d nh mt hm, bn c th ngh n mt cuc di chuyn do bn s lm theo l trnh rt quen thuc i vi bn. Bn hy theo ri bng tm tr mi bc chn ca bn. Bn hy tng tng l mnh s m ca, i ra ng n trm xe but, tu in, ga xe la, xe in ngm hay xe . Bn trng thy mnh ang ly v, tro ln xe, m tng ga v tng im quan trng dc ng (hy c gng nh li, cng nhiu cng hay, y nhng chi tit v cch kin trc), ri xung xe hay tu v i theo ng di hay ngn n mc ch cuc du lch ca mnh. Hy theo ri l trnh rt cn thn v khng bao gi nn cho tm tr phiu lu trong khi luyn tp mn ny. Mt hm khc, trong khi luyn mn tp trung, vn bng tr tng tng, bn hy gieo mt ht ging xung t v theo di s trin n cho n khi ht ging ny mm v tri ra mt cy nh. Gi t l mt cy to : bn trng thy n ln ln, nhn thy l hin ra, cc n n ra hoa v qu chn dn dn, t mu xanh ng ra mu , ri mu vng.

Mt ln khc bn c th, vn bng tng tng, t nt l tai i vi mi ting n o v ng kn tm tr i vi mi t tng v cu to nn mt s trng rng hon ton trong c, iu , bc u l c mt s kh khn kinh khng. Mn ny s luyn tp c ch li hn nu ngi xung t, xp chn bng trn, hai tai p trn u gi. Nhng nu bn ang vn phng thi bn c vic ngi trn gh bnh, hai chn dui song song v bn chn st t. Bt k lc no, h gp c hi thun tin, bn nn thc hnh ngay v mn ny rt c ch li cho bn. Bn ng hn u ra ng sau v nhm mt li. Tt c mi ting n o chung quanh u p vo tai bn nhng bn phi c gng loi tr chng hon ton. Mun t ti mc tiu, bn hy t trm kn t tng bng mt ci mn tinh thn do cc m thanh bn ngoi khng th lt qua. Bn hy tng tng ci mn bao trm khp ngi bn, ngn cch bn vi th gii bn ngoi v ng kn ca i vi mi s xm nhp ca cc m thanh. Hai, ba, mi ln th thch v c khi hn na, u c v v ch i vi bn nhng bn hy kin tm, bn ch v y chnh l b quyt ca s thnh cng v thnh lnh bn s thy l bn ch ng c ngh thut ny. Phi chng cng nh l bn tp i xe p ? Bn ng nhiu ln ri, khng c l do r rt, t nhin bn i c v ngi thng bng trn yn xe nhng khng ti no bn ni r c l ng lc no bn s lm hi c kt qu kh quan ! L tt nhin l bn c th thch ng cc mn luyn tp ny vi nhng s thch c nhn ca bn v bn s sa i nhng g xt ra c ch li hn. Ban m, bn ngi nh mt mnh hay nu bn nh qu, ngi trc mt ng ci ang chy, bn hy tt n i v nhn ngn la nhy ma chp chn, bn ch mc vo mt im sng nh b v hy c gng tp trung t tng vo y trong na gi. Hay l ma h, bn ngi bn mt ging sui hoc trn b bin, bn hy chm ch nhn vo mt vng sng long ang lp lnh di nh mt tri, khng suy ngh n s chi khc l, bt tai i vi mi ting n o, loi tr ht mi ngh ra khi tm tr lc y hon ton ni dn, bung li trn vn. Nhng bn ch qun l c mt s khc bit r rng gia s tp trung v s m mng. ng ra cn tri li na. Khi bn quyt nh tp trung t tng thi bn ch nn phiu lu trong s m mng vn v. Nu bn mun to nn s trng rng trong c hay tp trung. t tng vo mt vt g thi bn hy chm ch vo y vi mt cng lc ti a. Bn ch nn cho mnh b chia lng, chia tr v bt c mt t tng ngoi lai no. Vi kinh nghim, bn s c kh nng tp trung t tng vo cc thn nhn v nhng ngi quen thuc. H s bt c nhng ln sng in thn i ca bn v i khi, mt vi ngi s ngh n bn trong khi bn ang ngh n h. Mnh lc tp trung y sau ny s bin i ra thn giao cch cm v, trong mt thi gian, thnh ra s pht quang, rt lnh mnh cho c i bn. Nhng ch bao gi bn nn s dng mnh lc tp trung y cho s hn th. Nh khoa hc ty phng mi khm ph ra v nh chng ti va trnh by trn, nhng thc lon v tinh thn l mt trong s nhng mnh lc c hi nht hon cu. Bn cn phi hc hi cch thc k-lut ha t tng ca bn c th cu to nn, trong thi k tp trung, mt bu khng kh thn yu chung quanh bn. Sau cng, bn hy suy ngh n ngha v quyn lc tp trung mt t tng mt mi v b dy v, chuyn hng quyn lc tp trung y v mt s bnh thn v ni dn, bung li ton din. Nh th c ngha l bn tch tr c nhiu kho tng d dt v nng lc sinh tn ng u vi nhng cuc tranh u cam go ang ch i bn, gip bn vt qua nhng chng ngi vt ang ngn chn dc ng, thay v lm tiu tan v hao ph cc mnh lc y cho nhng ni u t v ch v hao mn, khng bao gi gii quyt c vn no c. Mi u bn hy th thc hnh nhng s tp trung ngn ngi : 30 giy l v bn hy c tp 30 giy mi ngy! Khi bn t ti mc "tp trung" c 30 giy l bn lm vic tt p ri. V xin bn nh l 30 giy tp trung thc s cn gi tr hn l hai pht tp trung u oi, khng nhit thnh. Chc chn l bn c th tm c 30 giy trong mt ngy ! gip bn d dng tp trung t tng, bn hy c ting O.M. (nhn mnh vo ch O) mt cch thong th, cng lu cng tt. Bn hy lm cho ting y vang di ln ta nh hai ch cui cng ca ting "HUM". Mu vt ny ngn cn bn khng thc hnh c mn ny ni cng cng Tuy nhin ting O.M. thn b ny c nhiu s chn ng v s tng cho bn nhng cng lc mi lc thm tng tin. Hy th xem ri bn s thy hiu qu. Khi bn ch ng c ngh thut "Tp-trung" ri, bt k l s dng phng php no, bn s thnh cng trong mi lnh vc do bn quyt nh thc hin. S tp trung t tng s tng cho bn mt ch st v lm cho bn tr nn c kh nng hn rn luyn tm tr cho c nhng trng thi tinh thn tch cc v xy dng, bt k lc no hay trong trng hp no

2) BNG CCH QUYT NH MT CHNG TRNH HNG NGY

Gia s thnh cng v tht bi, khng h cn ch no cho s may mn. Ngi ta thnh cng, gin d ch l v bit p vo k lut cc mnh lc ca mnh, tp trung ch vo vic mun lm v mnh dn "thng tin". Ngi no khng thnh cng rt c th c mt khi c minh mn hn nhng v ti tnh tnh tht thng, hay thay i. Y cn nhiu mi bn tm, lo ngh ph thuc khc, khng can h, lm lng ph thi gi, suy yu cng lc v ngn cn s trin n. Thng thng, lc y bit r thi qu mun ! Chc bn cng ao c trin n quyn lc tp trung t tng gip bn trong cng vic hay v bt c mt l do no khc ? Vy bn nn nh l mt k lut tt p nht v tinh thn nhm b buc bn hng ngy phi lm trn mt nhim v nht nh, ph hp vi kh nng v bn phi thc hin vo gi gic no s do mnh quyt nh. Bn hy tin tng l s kin c th lm c v bn hy quyt nh phi thc hin cho k c. Bn ch nn mnh b chuyn hng v s hp dn ca mt tr gii tr no khc; bn hy thc hin ng chng trnh bt k s g xy ra. Trong mt thi gian, bn s khng hi tic v chng trnh v trong khi thi hnh nhim v y, bn s thy mt cch thch th chng c r rt ca s trin n v ch ca bn. Bn s yu mn mn luyn tp ny v n rt lnh mnh v ng thi, bn cng s lm y c bao nhiu cng vic cn thit. By gi bn bit r tm quan trng ca trng thi tinh thn v chng ti s hin bn nhng v d v s luyn cc mn "tp trung" tch cc v tiu cc. Trong mn ny, bn tp trung mt cch tch cc vo mt vt nht nh ; trong mn kia, bn quyt nh lm trn mt nhim v do bn t b buc chnh bn thn mnh. Sau ny, bn s thy rng YOGA l mt khoa hc tuyt i thc tin v cc mn "tp trung ng lc" s gip bn gii quyt rt nhiu vn .

Chng II S TP TRUNG H HP VO CC TRUNG TM THN KINH (CHAKRAS)

Trong khi ht th, cc o-s du-gi s dng ngay s h hp t ti mc kim sot nhng trung tm thn kinh (CHAKRAS) rt quan h. H va kch thch cc trung tm y va h hp qua chng. Cc mn luyn tp v h hp tp trung c th lm bin ht cc chng bnh thn kinh v, nu ta kin tm bn ch, li cn thu lm c nhiu mn tng d qu bu hn na. Ch cn vic ch nn lm dng cc mn luyn tp (mt vi pht mi ngy). Cc mn luyn tp ny bo m nng xut ti a ca nhng Chakras v tng thm sc mnh cho cc c th do nhng Chakras phn phi cng lc sinh tn. Mi mt Chakras qun tr mt s c th v khi n lm vic vi y nng xut thi c th cho ta nhiu phm cht sn xut ra nhng hot ng tt p nht.

Chng ti c dp cp n nhng Chakras chng ni v cht PRANA v cht c tinh-lc. Trong thn th ngi ta c 7 trung tm thn kinh (CHAKRAS) : 1) Tp trung h hp vo trung tm MANIPOURA (tng thn kinh thuc d dy). y l mt trong nhng trung tm chnh, trung tm sinh tn. Khi mt v s b m mnh vo vng ny, y ng sng soi v trong mt lc lu, y khng th no ng ln hay ca quy c tuy y vn thc r mi s xy ra chung quanh v rt mun ng ln. y l mn luyn tp thuc v trng hp ca y m bn c th thc hnh ngay gia cng vic ca bn, v d nh vn phng, khi bn cm thy mt mi hay chn nn. Bn ngi ngay ngn, hai chn st t, u gi chm li. Bn nhm mt, nhn vo u mi bng tr tng tng, ht th mt cch bnh thng, thoi mi hai ba ln, ri tp trung t tng vo tng thn kinh d dy v hy th hnh dung bng tr no l cht PRANA ang lu thng khp vng ny. L tt nhin, khng kh ht th vo khng thc s qua tng thn kinh d dy nhng nu bn tp trung mt cch mnh lit thi cht PRANA s qua ! Bn hy nh thm : "Ta ng h hp cht PRANA, i sng, tnh yu, hnh phc v ta ht th chng su thm vo tng thn-kinh d dy". V mi ln ht vo bn hy cho t tng theo ri cht PRANA qua khp thn th. Nu thc thi iu ny mt cch thn trng, bn s gn i ti ch khm ph ra ci "TI" thc s ca bn v nu bn l ngi c tn ngng, bn s tm thy s on kt huyn diu vi THIN CHA. Bn cng thc hin mn luyn tp ny khi mi cm gic kh chu nh s phn n, thm mun, cm hn, ghen ght biu l v e da xm chim tm hn bn. Bn nn t hn ch mi ngy ch luyn tp mt ln (3 hay 4 pht). 2) Tp trung h hp vo trung tm AJNA-CHAKRA (tuyn tng qu). Trung tm ny trn u, gia hai hng lng my, tng hp vi tuyn-tng-qu v thng thng vi c. Cc ngi thng c gi n l trung-tm ca tr no. Bn va tp trung t tng va h hp trn trung tm ny. Bn nn bit l khi ht th khng kh cho th vt cht, ng thi bn cng ht th cht PRANA cho th tinh-lc ca bn na. Bn r l do cc ng dn IDA (pht nguyn t l mi tri) v PENGALA (pht nguyn t l mi phi), cht PRANA vo trong ng dn SUSHUMNA chy qua xng sng v ni lin trung tm AJNA vi tng thn kinh thuc xng mng. Chnh do ng dn ny (hay l th REISSNER) m cng lc sinh tn (hay KUNDALINI) i qua. Do s h hp tp trung v s suy nim trung tm AJNA- CHAKRA, bn c th gy nn nhng chn-ng trong thn th n ni tt c mi th g lm phng-hi hay nng chu tm tr bn u tan bin ra my khi. Chng ti xin nhc li l cng mt ngy, bn ch nn dnh qu ba hay bn pht cho s suy-nim mt trung tm thn kinh no. V li nu tp trung lu qu, s c hi. i qu trn, bn s mt mi cng nh cc chn ng ca nh sng mt tri, nu nhiu qu s t chy v tiu hy nhng nu bit li dng iu thi s rt lnh mnh. Nu tm cch ko di mn tp trung ny, tm tr bn s rung rinh, chp chn t vn ny sang vn khc v bn s thy chn nn. Phi lu di mi t c quyn lc tp trung ny ; khng phi thu lm do sc mnh nhng l do s kin tm, bn ch dn dn. K ra cng b cng v khi bn chinh phc c quyn lc ny ri, bn s thy ngi rt th thi, bnh thn. Thc hnh mn h hp tp trung ny, bn c th ci thin ht ng quan ca bn : thnh gic, v gic, khu gic, th gic, xc gic. Trong khi ht th, bn hy tin tng l cht PRANA, phn phi i sng, s cha bn khi bnh v lm cho bn c mnh khe hn. Bn t nh thm trong tr c : "Ta nghe r hn, ta c th nghe thy". Mi ln th ra, bn hy hnh dung trong t tng l cc cht d bn trong ngi s b tng xut theo lung khng kh nhim c th ra. Bn c th p dng phng php ny cho tt c mi cm xc, mi thi xu, mi s au n v th cht hay tinh thn v lm cho chng tan bin ht. 3) Trung tm BRAHMARANDHRA, nh u, hnh nh khng c nhim v g nhng nu bn tp trung t tng vo y, bn s ch ng c n v bn s c mt i sng lu di hn, sinh lc di do hn. 4) Trung tm VISHOUDDHA (tng thn kinh thuc yt hu v tiu no) tng cho ta mt kch-ng gn nh thi-min v nng khiu khm ph ra nhng iu b n ca to ha. 5) Nu h hp v tp trung vo trung tm ANAHATA m s tng quan lin h th cht l tng thn kinh thuc tim, s c mt th gic quan th su, pht sanh ra mt quyn lc ti ho v tri gic c th ch ng thi gian v khng gian. iu ny khng c chi l k diu v nhng hin tng v thngiao cch-cm v s minh mn sng sut hin nay c khoa-hc cng nhn. 6) Trung tm SWADHISTANA (hch hnh bn nguyt), n b li s tp trung t tng ca bn, s mang n cho bn tnh cht bt kh xm phm i vi cc bnh tt. 7) Trung tm MOULADHARA, tng hp vi tng thn kinh thuc xng mng, chi phi cc nhim v bi tit v sn xut. Ch ng c n, bn s thy tm hn yn tnh v t tng n ha lm cho bn tr nn rt qu gi i vi cc bn hu. H hp qua cc trung tm thn kinh v tp trung t tng vo chng, s gip d bn kim sot c cc trung tm y v lm d dng hn na s trin n v tp trung.

Chng III NHNG P DNG THC TIN CA S TP TRUNG C NG LC TNH

Bn nim iu ny mt cch d dng do tt c mi s trnh by trn. Trc khi ni n nhng p dng thc tin ca s tp trung t tng c ng-lc tnh, chng ta hy i chiu n vi s tp trung thuc v tnh-hc hay trm-t mc-tng do cc o s du-gi ng phng vn thc hnh. Phng thc tp trung tiu cc ny (ngha l khng sng to) ct hng tm mt vo mt im nht nh : mt vt nh xu trn tng, s phn chiu ca nh n trn mt ly nc, s lng lnh ca mt ngn la hay nh sng l m ca than ci. cho tr c khng b cc t tng khc n quy ry, bn nn t hn ch v chuyn ch nhn vo mt vt no do bn mun tp trung v suy ngh mnh lit n vt y. V d nh v trng hp mt ngn la, bn hy ngh dn t chiu cao, mu sc, bng m v s thay i nh sng do n gy ra, n hnh th, cch thc un o, nhp nh, co rt, ng y v s pht quang do n to nn, v.v... Bn hy ngh n sc nng, nhit v c tnh ca n. Nhn dp mt ngn la tm thng, cn bit bao nhiu l s vt na bn c th ngh n m n nay vn thot ly khi t tng bn. Bn hy thc hnh phng php tp trung ny nhiu hn na v mt ngy p tri kia, bn s khm ph ra l bn khng h ngh n mt ngn la hay mt vt g khc na, l bn ch hi lng vi s h hp v tm tr bn tr nn tuyt i trng rng. Hy thc hnh mn ny khi bn cn n cnh c liu, tch mch, khi tm hn b nng chu nhng iu tri , bun bc. Hy thc hnh mn ny khi bn thy tc gin, thm mun, ghen ght, cm hn hay khi thy thch th p ph tan hoang - nh i khi nhiu ngi trong bn chng ta thng lm. Hy thc hnh mn ny khi thy hon ton chn nn cng vic, khi thy chnh ngay i sng cng hnh nh khng cn ngha l chi na. L tt nhin, vn

cn phi c k lut, trt t. Nhng sau khi ra khi s trm-t mc-tng, bn s cm thy mt cch su sc c bi b sc kho v thm trng kin, y nhit thnh mi m cho s lm vic v li thy thm mun yu i thm thit ! Tuy c th loi tr cho bn ht khi mi t tng m nh ang quy ry bn nhng s suy-nim ny khng h c tnh cch xy dng. Tri li, by gi bn bit r l s tp trung ng-lc vn c tnh cht to tc v xy dng do s tng-hp vi cc nhu cu v cn thit cho nn vn minh ca chng ta. c khng phi ch gin d l mt i tip thu mi cm gic. y cn l mt i pht-xut m chiu di cc lung sng in thay i ty theo vi tng c nhn. Cc s pht xut l ni-b (ra mnh lnh cho thn th) v ngoi-lai (nh hng v hp dn i vi ngi khc, c th lm gia tng s pht-quang ca chnh mnh). Bn bit l do s tp trung t tng vo cc trung-tm thn kinh (CHAKRAS), bn c th hot ng ngay trn cc c th ca bn. Sau khi c gio hun k lng, c bn phi t ti mc bit la chn trc tnh cht mi cm gic do n mun tip thu t ngoi ti. Nhng cm gic ngoi lai v khng c chp thun trn chiu di cc lung sng la chn, phi lt qu ch khng thm nhun vo c bn v nh vy, khng h li y mt du vt g di hnh thc nhng cm gic hay k nim. Nh th, tr c bn s t chi s xm nhp ca mi cm gic v m th khng ph hp vi cch thc suy ngh v sinh sng do bn quyt nh la chn. S tp trung ng lc l mn luyn tp tinh thn c th ci thin i sng ng hu bo m s thnh cng v hnh phc ca bn hay l, cng mt mc ch tng t, rt ta nhng kinh nghim qu bu trong cc s kin ngoi lai hay cc t tng va lo ra trong tr c bn. Bn hy xp t trong ngi nhng phm cht do bn mun c. Mt t tng thong qua tim thc trong su phn hai mi su (6/26) mt giy ng h. Nu bn c th duy tr t tng y trong mt thi gian tng t, n s tr thnh c nh. Nu bn c th suy nim t tng y trong mt pht ri, bn c th lm cho t tng y tr thnh s thc hin nhin.

S THC-HNH NHNG MANTRAS

MANTRA ngha l s qu quyt, chc chn hay khng nh. MANTRA c bit cn thit cho nhng ngi hin lnh, nht nht nu v th cht, h khng ti no thc hin c nhng ng tc v cc mn luyn tp. y l mt MANTRA m bn c th hc tp v nhc li mi khi bn cn dng n s tin tng. Bn ngi xp chn bng trn, hai bn tay trn u gi, lng bn tay nga ln. Nu vn phng hay ni cng cng, bn st chn xung t, chm u gi li, hai tay vo u gi, nhm mt, va h hp iu ha va nhc li mt cch yn lng MANTRA sau ny : "Ta dng tr no trin n quyn lc thin nhin, to cho ta mt i sng hon ho. Tm tr v thn th ta l cng c ca ta. Ta hot ng dn dt chng n s chn thin-m hn". Bn ch nn ly lm hi lng khi ch nhc li iu y nh mt con vt. Bn hy suy-nim trong khi ni v mi ln suy nim cu , nn thay i m-iu trn nhng ch khc nhau. Hy tin tng l s s n, hy hnh ng nh s phi n v bn s cm thy mau l l s n ri. V cc ngi khc cng s bt u nhn thy iu . Ngoi ra bn li c th cu to nn nhng MANTRAS ring bit, thch ng vi nhu cu ca bn.

KIM SOT TINH-THN

By gi bn thy r, bng cch no, bn c th s dng s tp trung ng lc ca YOGA trin n s g thiu st cho nhn cch ca bn. Nu thiu s can m, - v d nh chnh mnh phi nhn thc r rng s can m, - bn hy cm thy, trng thy, tng tng l mnh c s can m ri v hy duy tr t tng y cho n khi n xm nhp, bn r hn vo nhn cch ca bn. Cng mt phng php tng t i vi cc tnh nt tt p do bn mun t c hay cc thi h, tt xu do bn mun loi tr. V s kin gin d tin ti mt kt qu tng t s tng cho bn s hiu bit v c-cu tinh thn ca mnh v chnh do s , quyn lc hng dn c cu y ty theo mun. y l iu do PATANJALI ni trong cc tc phm bt h "Sutras Y ogis", khi ng gii thch YOGA nh l "s thnh cng trong vic ch ng tuyt i v tinh thn v xc cm. Hc vin tr nn c thc r rt v chnh bn thn mnh, trong khi ngi thng vn b v cng lc lng gia mi s vic xy ra chung quanh, khng bao gi hc hi suy ngh hay sng cho chnh bn thn mnh". L d nhin, cc o s du-gi ng phng c gng loi tr ht mi hnh thc t tng v tin ti mt th gii thun khit, cao siu. Nhng YOGA ca chng ti l s hng dn cho cc ngi Ty phng v chng ti phi duy tr n trong ranh gii s g c ch li v thn trng cho i sng hng ngy trong th gii tn tin ca chng ta. Do th, by gi bn hiu bit r hn c cu tinh thn ca mnh, bn c th tn cng ngay s g lm bn t lit, pht huy cc phm gi, ti nng ca bn v nh vy, t lm cho mnh tr nn mt ngi khc. Mun t ti kt qu y, bn hy quyt nh nhn su thm vo trong tm hn bn v phn tch r nhng l do ti sao bn li lm c vic ny hoc lm hng vic kia. Bn ch nn thin v, hy thnh thc vi chnh bn thn mnh. Bn hy dnh mt cht thi gian suy nim v con ngi hin ti ca bn v con ngi tng lai do bn mong mun. Hng ngy bn hy dnh mt lc no cho mnh c hon ton ring bit vi nhng t tng c nhn d ch trong mt vi pht. Cn phi c s c liu, tch mch y nu bn mun tp trung t tng mt cch ng n v tm thy trong s tp trung y nhng phng tin t ti mt i sng rng ri hn, sung sng hn. Cc o s du-gi gi s luyn tp, trau di tr no ny l DYANA, ct t b buc mnh vo vng k lut. Khi thm nhun c ht mi s hng dn ca chng ti, bn s nhn thc r thi gian tt p nht cho s tp trung t tng v suy nim l khong t na m ti khi mt tri mc. Tuy nhin trong khong ny, c khi bn cn mc bn cng vic, nn bn s dnh s suy nim vo cc gi gic thun tin cho bn hn. D sao xin bn nh sng sm l thi gian dn truyn rt tt p v cc hot ng tinh thn hn l bui chiu. Sng sm, tm tr bn hy cn minh mn hn v cha b mt mi. T tm gi sng n bn gi chiu, cc chn-ng suy gim dn c th cho php bn sn sc n cc vn vt-cht nhiu hn l tinh thn. V t bn gi chiu n na m, cc chn ng li cn chm chp nhiu hn na. Tm tr cng hot ng mnh m hn trong mt bung hi nng. Bn ch nn trm-t mc-tng trong mt cn bung lnh lo, bn cha quen luyn tp v li mn cng khng ch li g cho bn. Mc ch ca bn khng phi l khinh mit tt c mi s bt ng nhng l tm hnh phc cho chnh bn thn. Khng phi l mt tn-ngng th thm, khn n hay thin cn hp hi, YOGA ch xc nhn quyn li ca bn v hnh phc. i sng ny c cu to nn l hng hnh phc ch khng phi chu au thng ; nu s cc kh lan trn l ti ngi ta s dng lm cc ti nng v thin khiu. Ngi thc s sung sng khng h b nng chu nhng s hi, phin mun, khng b dy v, cn rt v nhng ni lo lng thng xuyn v li tc hay mt mt, khng trong tm hn s thm mun, cm hn hay ghen ght. Y tp trung t tng vo mi s tt lnh v bn cng c th lm nh th c bng cch thc hnh chm ch hc thuyt YOGA.

Bn hy ngm nhn chung quanh bn : bit bao nhiu triu ngi mt linh hn v h c c gng mua chuc hnh phc, lm nh mt nm vng c th ban pht c hnh phc. S hng say ui theo mt "hnh phc" v hnh v huyn o, do cc dn tc vn minh ch h bao gi chu ngi yn lng suy ngm v mc ch ca i sng v phng tin c mt tm tr bnh thn, n ha. Nh by gi bn bit r : tch ri ra khi sn khu cuc i v i sng hon ton c n, ring bit t xt mnh nh mt s ti cn thit hng ngy. Mt khi c thi quen ri thi khng bao gi bn nh mt thi quen y na. Bn hy k danh sch nhng ni lo u, s st ri bn xua ui chng i. Trong nhng cuc thc tp ngn ngi, bn bt u phn tch cc s thiu st v tnh xu hin ti. ng lm cho chng nng n thm na nhng hy a chng ln ng vi tm tr no ca bn. Khi cng quyt nhn thng vo cc ni s st, bn s ngc nhin thy chng tan bin i mt cch mau l v do tr tng tng, bn s chp thun mi hu qu, d nguy hi ti u chng na. Thng thng l nhng m nh hay o tng lm chng ta s hi ch khng phi l nhng thc ti hay thc th. Vy bn hy a ra nhng m nh ca chnh mnh, dn chng n trc tm hn ci m ca mnh v tr-ym chng ngay trc nh sng mt tri. Bn hy to thanh nhng ni m u ca tim thc v thi mt lung khng-kh tinh khit, ti mt vo trong nhng hnh lang m o ca khi c bn. Cch thc tt p nht lm vic l k khai mt danh sch nhng ni s st v u t ti t nht n su vo tm khm bn v vit ln giy. C l phi mt th gi cht t nhng b li bn s xua ui bit bao l qui tng v lm cho tr c thot ly c bao nhiu l s khn trng, cng thng. Sau khi k khai nhng trng thi bnh hon y, - m phn nhiu khng bao gi xy ra (nh bn bit do kinh nghim bn thn) - bn hy tng tng l s ti t thc hin. Bn hy t ra thng tay, tn nhn vi chnh mnh v bn thc y s l lun n mc cui cng. Chng ti gi thuyt, v d bn thng b m nh v lo s mt cch ngy th l s mt ht ca ci. Vy bn c vic tng tng l bn b hon ton khnh kit. Ri bn ngh n bit bao nhiu ngi khng c tin bc, sng ba nay lo ba mai. Tuy nhin h vn sung sng v tm thy trong i sng nhng th vui gin d v lnh mnh thi bn s nhn thy l ti sn kia do bn hng tha thit, rt c th bn s b qua, khng cn m mng ti. Nu by gi, sau khi chp nhn s ti t y nh l c th xy ra, bn cm n ngi sao ca bn khng thc s chi sng v nu bn li hng hi v lm vic tm kim mt s tt p hn... thi cc ni s st s tan bin ht v s may mn ca bn li quay u. y l mt quy lut nghim khc ca i sng. Th l bn t bng danh sch y tr nn v ch... Hy t chc mt l nghi n gin nu bn ngh rng s iu-ha tm tr bn v trc kia bi ri khi i din vi nhng ni s st, nay im tnh tr li v bn bit r chng, xp chng vo mc lc v nh gi lc lng chng ri. By gi bn s lm vic cu vn th g cn st li ca mt cuc chm m. Bn thy r s chi c th xy ra rt nguy hi. Mi ni u t v s st m nh tim thc bn, b mc by v phi u hng. Vy ngay by gi, bn tp trung t tng vo nhng s ngu nhin tt p hn. C l mt s cc ni kh cc, phin mun vn cha tan bin ht trong cuc tranh u cam go ny nhng tm tr bn s c t do hn t chc i sng ca bn.

LUYN TR NH
Cc thnh nhn ng-phng, cc o s du-gi v tt c nhng ai c th gio v trit l ca h u c nhng tr nh rt phi thng, k d. Mt s ngi trong bn thuc lng RIG-VDA (l cun u tin trong bn cun Thnh-th ca n- vit bng ch phn) v nu ton b thnh-th ny b hy dit, thi rt c th ti to li do tr nh. Thnh-th gm c 1.017 bi th, 10.550 cu th v 153.826 ch. Khi nh ngn-ng hc danh ting Max MULLER quyt nh dch thut v xut bn Rig-Vda, ng khng cn phi i khp cc th vin tham kho trong nhng cun th-bn c xa nhng ch vic yu cu cc sinh-vin Vediques c li cho ng nghe. V phn bn, hy tng cng sc mnh ca tr nh v quyn lc quan st. Bn hy thc hnh s mt cch rt gin d. Thnh thong bn quan st nhng s vt do mnh yu mn. Khi thy mt ch mi trong sch, bn hy b thi quen ni lng bng ch y ri li qun i mt. Hy vit ch y trn mt mu giy, chia n ra tng vn, xem ngha trong t in v dng mt cu c ch y lm quen. Nh vy, bn s thm ch y vo tp ng vng ca bn. Do , bn s dit tr dc tnh u oi v li bing ca tinh thn. bt u, thit rt kh khn, nht l i vi cc hc sinh Ty-phng. Ngi ta dy chng suy ngh, khng phi theo s hng dn, ch huy nhng l theo s lin tng, phi hp. S lin tng ny lm vic mt cch t ng ; v d nh "nh sng" c th gi ngay ra trong tr c bn "ban ngy". nim v ban ngy c th a ti hnh nh "lm vic" v s lm vic c th phi hp vi mt cuc i chi bui sng tin ti "phng tin chuyn ch" v c tip tc nh th, v tn... Thc ra, chnh l bn b cc t tng ca mnh hng dn ch khng phi l bn ch huy chng. D nhin l k lut v s hng dn t tng i hi rt nhiu c gng. Trc ht, mi t tng tp trung m khng chuyn hng c l mt s v cng mt mi do bn khng th no duy tr c lu di. Tm tr bn, si ni ln nh mt bin ng, lun lun tn cng bng nhng t sng mi lm cho bn t nho v quay cung bn i ni ny, ni khc. V th, khi tp trung t-tng ri, bn ch nn nn lng trc s chng i u tin y, d mnh lit n u chng na, do tr tng tng vin vng ca bn vn bnh bng tri git... Ch mt s kin qun mua mt mn g d nh t trc, cng sanh ra cho bn s bi ri v s gip bn nh ra. Bn hy th lin tng mi mn vi mt ca tim, mt ng ph hay mt lu i no. Bn hnh dung bng tr tng tng danh sch cc mn v im ny s gip ch rt nhiu cho bn. Phng php lm cho d nh lu thay i ty theo mi ngi trong cc bn. Hy tm phng php no ph hp vi bn nht. Mt vi ngi c tr nh v cc tn, cc s hay ngy thng. Cng nhiu ngi c tr nh v th-gic rt trin n. Chng ti bit mt hc sinh, trong cc k thi vit trng Trunghc, "trng thy" cun sch trc mt v y c vanh vch cc trang lm cho gio s v cng sng st. Bn hy lm cho c hot ng v nn chm ch n cc mn luyn tp ny. Bn ch nn hi lng khi ch suy ngh n cc s vt nh mt ngi li bing. Tnh li bing (thc s li bing ch khng phi l thiu can m) l mt trong nhng i bt hnh ca chng ta. Li bing l mt i bt hnh ngay t khi bt u cc th k. V d nh chng ta ght cay ng phi thi hnh mt cng vic u u, khng thay i. Chng ta rt ly lm sung sng khi c th n trnh c v th di khoan khoi khi lm xong. Hy th coi nh chnh yu tt c mi vic cng mt nhp iu do bn b buc phi lm. Hy nhn xt ti sao phi lm vic v khi bn thu trit c s cn thit ri thi cng vic y c v bc bo hn, v v hn. Mi ngi, k c nhng ai thnh cng, u phi thc hnh nhng cng vic km hp dn. Tuy bn khng phi l mt bit l nhng cng c nhng mc trong s u u, khng thay i. Chnh l ty thuc bn lm cho gim bt tnh cht u u, t nht.

HY DIT S T-TY MC-CM

Nht l bn ch nn t coi mnh b gim gi khi phi lm nhng cng vic khng cn mt cht c gng tinh thn no v bn s lm mi cho mt s nhu nhc nguy hi nht l : t-ty mc cm. Cm thy mnh trong tnh trng thp km, y l t nh thm trong tt c mi trng hp : "Ta khng ti no lm ni vic ny". Tnh trng tinh thn ny,

khi tr nn thng xuyn, s che dy khng cho ta bit l cc thc hin y, do ta thn phc, ca tng ngi khc v ta tng l bt lc khng th lm ni, c ng bo ta thi hnh n ni n chn. Trong trng hp ny, v hnh chung, ta qun mt cu ngn ng c xa Trung-hoa : "Vic g mt anh ngc lm c thi anh ngc khc cng c th lm c". D nhin, t ty mc cm lun lun do nguyn nhn l tnh nht nht, bn ln, nhng ty theo tnh kh mi ngi n cng c cc hnh thc khc nhau. Ngi nht nht "trn vn" thng mt, bi ri, p ng v phn nhiu hay chng cht nhng s di dt v nhng ng tc vng v. Ngi nht nht "kiu ngo" c che du s vng v ca mnh di mt v ngoi hng hch v i khi c v gy hn. Ngi nht nht "tnh cm" thng s dng mnh li ca ngi kiu ngo, thm vo y s khinh mit cc nghi l x hi m y tng nn nh th t ra l con ngi hng nhng chnh ra i vi y, iu b ch l mt cch t v. Sau cng, ngi nht nht "v hy vng" nhn xt l s thiu st tuyt i ch s ngn cn y, khng bao gi thot ly khi tnh trng y nn t nht mnh, theo tm tnh y, trong s n trnh ton din nhng d thng hay trong s c n ng ngnh v ng ght. Bt k l nguyn do no ca bnh trng tinh thn ny, - v thng thng l do di truyn, bm sanh, - YOGA u c th cha c ht : ch cn mt cht thin ch v mt vi "mnh li". Khi tin ti mc ny ca s nghin cu YOGA, bn cn phi bit lm trin n ch cng quyt v s t ch ca bn. Vy nu l ngi nht nht, bn ln, bn c sn trong tay cc kh gii cn thit vn hi s thp km ca mnh. Trong mi c hi, kinh nghim c in do bn phi thc hin l t b buc hot ng nhng vic g m cho ti nay, mi khi ngh n, bn u run ry : thm ving mt nhn vt quan trng hay bn tng l quan trng, tranh lun vi ngi no lm cho bn b t lit, lng tng ; vn ng mt vic g do bn cn hi d tin tc ti liu ca nhng ngi khng quen bit ; trnh by kin v mt vn nht nh trong mt cuc hi hp ; i n mt ngi no do y bit tnh nhu nhc ca bn nn khng cn thanh ton vi, v...v... Trn kia chng ti ni ti mt vi phng php c th gip bn mt cch hu hiu. Phng php d s ng nht, v thuc v tinh-thn, l hy vo trong tr no con ngi no th uy lm cho bn trong tnh trng thp km. Nu cn phi n yt kin mt ngi bng ph, bn hy tng tng l mi khi gp, bn u thy y mc qun x-ln vi i chn ng sy. Thit l c mt s l lng nu nh hng ca y cn tn ti mi trong cm gic ca bn vi phng php sa cha ny. i vi k no hay khng b bng s gin d, bn hy tng tng l y n mc l lng bng cch khoc cho y mt chic o di n b v mt b ru xm. Trong thm tm, bn s mm ci v bn khng cn s hi na. Cc phng php ny, hi c v con nt tuy rt kin hiu, ch cn gip bn trong lc ban u ca php "tr liu". ng thi, trong khi k-lut-ha tm tr bn v ci bin quan nim v chn gi tr ca mnh, cc mn tp trung t tng c ng lc tnh cn dn dt bn mau l n mt chn l l, nu bn lu tm v chu kh, khng nhng bn khng cn thp km i vi ai na nhng bn s tr nn cao trng hn nhiu ngi khc.

HY YN LNG
Thi quen tp trung t tng cng gio hun cho bn bit chn gi tr ca s yn lng. i khi ta gp nhng ngi t ni, gin d l v tr c h trng rng v do , h khng cn chi ni na. H c th, trong mt thi gian, cho ta cm tng l nhng i t-tng gia nhng cm gic ny khng lu bn Tri li, khi bit nn thinh v nghe ngng, ngi thng-minh v hc thc c mt quyn lc v uy th m khng c s chi lm suy gim c. Nu bit nghe, u bn cng s to nn nhng s giao hu thn mt v phn nhiu ngi u "thch ni hn l nghe". Trong cc v kinh doanh, thng phi tranh u khng ngng khi b lo bp, ngi yn lng gn nh lun lun l k mnh nht. Cc mnh lc v nhu nhc ca k i thoi trong cuc tranh lun, khng c g lt qua mt y v trong khi k i thoi trin n dn dn lun thi y phc ha cu tr li, sa son cu hi, ghi ch cc im kh nghi v cho ch th trong s phn vn, nghi ng v thnh qu cuc din thuyt ca y. Thng thng k no ni nhiu nh vy, khng nhng khng gy c ting vang vi k i thoi, li cn b lc lng v qun ht cc l do sa son t trc v nh th, y s mt phn no mnh lc lm cho ngi khc yn tr, tin theo. V li, nu y l mt ngi gian ngoan c mun lng gt thi rt c th y s b lt mt n d dng trong lc ni dn dp cc iu tng l nhng chng minh c th cho lng ngay thng ca y thu lm c mt ting "c" hay "khng" ca ngi nghe. Trong mt lnh vc khc, nu phi tranh lun vi mt ngi d ni cn thnh n hay " quu", bn c vic cho y pht khng, khng cn tr li tuy mt vn khng ri y. V bn khng tr li, cng khng chng minh nn s phn n ca y xp i rt mau l v thiu cc yu t dinh dng. Ch sau mt vi ln nh th, y hiu bit ngay l khng s g c th lm phng hi n tnh bnh thn ca bn v bn vn lun lun l ngi mnh nht. Khi cn ni, bn hy quan nim vo ging iu ca bn. V sau, im ny s tr nn t ng. Bn hy c trnh cc m iu go tht lm cho mt mi hay nng gin. Bn hy ni mt cch nh nhng, m du. Chng ti c dp nhn xt l cc gio s linh mc ging Tn (rt lo luyn trong vn ) thng ni vi cc tr em bng mt ging gn nh khe kh, tuy nh b vn c chng nghe theo v vng li. Cc tr em no nghch ngm nht, lo mp nht cng u b buc phi nn thinh lng tai nghe xem cc Cha ni g. Do , uy quyn ca cc Cha mi ngy mt thm tng tin. Chnh nhng cuc luyn tp hng ngy v tp trung t tng s tng cho bn quyn lc do cc s thay i su sc pht sanh ngay trong ngi bn.

TRIN N V TINH-THN
Hng ngy, s kin dnh mt vi lc "i vo s yn lng" s t nn tng cho vic trin n ni tm ca bn. Nhiu ca ng mi s rng m cho tm tr bn trong nhiu hng khc nhau. Bn s hc hi tin cy hn na s xt on ca mnh, tr thnh hp l hn v t ch c nhng hnh ng c nhn. Bn s t l thuc vo cc ngi khc v s khng cn dng ti kin ca h c mt nim v cc s kin ring bit. Thc s ngay lc , bn s mit mi trong cuc tp trung t tng bng cch ng dng tm tr vo vic tm mt gii php cho cc vn do i sng ca bn cp ti. Nu tm kim, bn s tm thy cu tr li cho mi s kh khn ngay trong thm tm bn. S trm-t mc-tng l mt phng thc khm ph ra cu tr li. Khi thm nhun quyn lc ny ri, khng bao gi bn cn phi bi ri kh x hay khng do d hnh ng cho trng cch. Ngoi cc duyn c thun ty thc tin ny, bn cn hi c nhiu kt qu trng yu hn. Nh chng ti yu cu bn, nu hng ngy bn tp trung t tng v suy nim ng lc nhiu hn thi cch thc nhn ngm bng tinh thn ca bn s ln mnh hn. Bn s loi tr c nhng cm xc gy ra cho bn bao ni au thng v u t phin mun. Bn s nhn xa, trng rng, ngoi tm nhng cnh trng l huy hong ca i sng hi ht v s bit nhiu s vic quan trng hn. Bn c th thu lm c mt sinh lc di do v tinh thn tin ti ha bnh gia mi cuc xung t, tranh dnh v s bnh thn trc mi bt hnh, tai nn. Bn s trin n mt nh sng ni tm, - trc-gic v tng lai, - biu l mt cch tng tin trong khi mi cm xc v tm l, tinh thn ca bn cng thm khuch trng. C vi c nhn sanh ra vi nhng quyn lc tinh thn chm n hay thc tnh. Nhng ngi khc cn phi thu lm c quyn lc y v h t ti mc cao siu, mnh lit hn so vi hng ngi th nht v cc ngi ny l l trong vic trau di cc thin-nng do to ha ban cho h. Cng nh trong lnh vc th cht, bit bao ngi sanh ra yu ui, bnh hon tr nn cc lc s thc s, do ch cng quyt v bn b ca h mun

t c ci do h b t chi khi mi sanh ra. Mt v d c th hn l c nhng ngi n b, - tuy khng xinh p hay tr trung, - c s duyn dng hin nhin v do gy c nhiu hp dn ln lao i cc ngi chung quanh. V duyn dng, hp dn, - pht xut t y tm hn v l vn thin ch - chinh phc v thu ht c hiu qu hn v chc chn hn l cc v ngoi v th cht say m v quyn r. y l s bo m cho cc ngi trong nam-gii v n-gii tin tng sai lm rng h ang trong tnh trng thp km v tnh cm. Khi no cn dng n mt s tr lc b xung, y l mt MANTRA bn s dng trong mt thi k tp trung t tng : "By gi ta bt u thy suy ngh mt cch sng sut hn v c l tr hn. Ta s cn nhc cc s kin mt cch hp l. Ta khng h nui dng s Thm mun, Cm th hay Ghen ght. Ta l ch-nhn ng vn mnh ca mnh v nh th, ta s tin ti mt s hiu bit tt p hn v s phn v cc nhu cu v i sng ca ta". Hy hc thuc lng cu trn v trong khi c ln cc ting , bn hy tin tng l mi ni u t, phin mun, s st lo u, nu cn st li trong tm tr bn, ang thc s bay bin ht v, d khng thc c s , bn cng xua ui chng ra khi tr no. Trong khi ni cc ch , bn s bit l trong ngi bn, khng h cn ch cho s Thm mun, Cm hn hay Ghen ght. V dn dn bn s nhn thy l mnh thnh cng v vic loi tr mi nhu nhc v rn luyn s an ton tinh thn c th chin thng v vang trong nhng cuc tranh u cam go. Hc thuyt YOGA hon ton khc bit vi phng php COU v phng php ny, - ch hot ng do t-k m-th nhng thiu st cn bn, - khng hng dn cch lm th no tm tr tr nn hon ton bnh tnh v th cm nh trong cc mn luyn tp v h hp ng lc v tp trung t tng ca YOGA.

Chng IV MI LM QUY TC CHO I SNG HNG NGY

Da trn cc mc ca YOGA, nhng quy tc ny s lm cho bn tr nn cng bng, chnh trc v dng cm, y ngh lc.

1.- NG XC PHM, LM TN THNG NGI KHC

Nu ai xc phm bn, d nng n chng na, bn hy sn lng tha th cho y. S on hn, xm nhp vo tr c bn tng bo th l mt mnh lc ph hoi gh gm. Hng ngy, tng y trn y tr c bn, mi lc thm nhiu hn, cho n lc bn khng suy ngh g khc hn l trng pht xng ng k xc phm mnh. Bit bao ngi lng ph nhiu nm thng m mu mt cuc tr th rt en ti. Chng cho t tng y lan trn trong i sng, hnh h v chn p tr c, gy ra nhng thc lon v xc-cm do chng ti c dp trnh by. S on hn ny tr nn mt t tng c nh v c th a ti s in r. Bo ch cho chng ta nhiu v d, hai hay ba ln trong mt tun l. Cc o s du gi dy rng s bo th khng phi l m m, du ngt nh ngi ta lm tng. Lun lun nhng tri ca n bin i thnh tro trong ming. V nu trong mt thi gian qu lu, bn c nhai i nhai li mi trong thm tm mt kin tng t thi nhng xo trn v hch tuyn s pht sanh, bao trm c tr c, thn th bn v chng s gp phn c lc vo cng cuc tn ph sc khe qu bu ca bn.

2.- HY NI S THC V MI VIC CN BN

Ngoi nhng s ni di theo c nh, do lch s, x giao hay lng trc n v nhng trng hp c bit, v d nh trong thi k chin tranh, bn nn c gng luyn tp lun lun ni s thc. Sau khi kim sot nhiu ln, thy r l bn khng mun ni di thi chnh ngay k th ca bn, nu bn c k th, cng knh trng v s hi bn, cn cc bn hu li cng yu qu bn hn na.

3.- CH LY CA NGI
L tt nhin, y khng phi l nhc nh li vn ch nn trm cp ca ngi theo ng ngha danh t ca n. Nhng bn c trnh khng bao gi phi th l vi mt ngi no : "V ci , ti phi dng n ngn lu c". Thng thng, nu ngi ta mun gn lc, cn nhc cc trng hung vi s thnh thc ca chnh bn thn thi cu trn c n che y mt hnh vi m mui khng ly chi lm hnh din lm ! Trong nhiu nc, cc nhm v hi on trin n mnh m bi tr nhng "com-bin" hay mu toan m mui. Gia nhp cc on th y l mt vic rt ng khen nhng cng ng khen hn na l phi cng quyt t chi mi hnh vi thng tn n i sng hng ngy ca mnh. V li cng mt mi hn na, khi ch loay hoay kim tm nhng mu m, mnh li hoc kin thay i nh chong chng cnh tranh trn thng trng...

4.- GI MNH SCH S, CH M DM DC

y l mt quy tc kh theo nht v, cho n khi no bn thun-ha c tr c bng phng php tp trung (DHARANA) hay siu thot (PRATYARA), cc t tng ca bn vn cn tip tc phiu lu. Bn nn tp trung t tng theo chiu hng tt lnh bng cch ht sc trnh nhng k nim hoa-tnh hay nhng th vui dm ng v sau cng, chng s tr nn nhng m nh v che du bn cc mc tiu xy dng do bn cn phi lun lun suy nim, nu bn mun ci thin cuc i. Trong lnh vc ny, bn khng cn phi t gii hay nhn khng th hng nhng giy pht thn tin min l bn ch nn cho mnh b lng on. Nht l bn ch nn ngh n iu khi no bn thc s thi hnh. C nhiu ngi ly lm thch th su tp c kh nhiu sch bo hay tranh nh khiu dm : y l mt lm li v nguy hi ln lao cho mc thng bng ca h. V li, xin bn nh l mi ngi khi sinh ra u nhn c mt s vn sinh tn nhng vn ling qu bu ny khng h bao gi c ti cp trong sut c i ngi. Nhng xc cm mnh m v bnh tt gim bt dn dn vn ling v khi cn lng hay ht vn l s i chuyn tu sut sang th gii bn kia ! Cc o s du gi chn chnh dy rng i vi nam gii, s co git v tnh dc, do s mt cht nc v tinh-dch, l mt trong nhng nguyn nhn chnh v s suy gim vn ling sinh tn. Mun trnh s hao mn , do mt ch cng quyt, h km hm dc s xut tinh v bin ci n thnh mt lan trn ni b, tuy vn khng km phn khoi cm nhng li cn tr v c th nhng kch thch t hin c trong tinh-kh. Tng khng cn phi nhn mnh n mi ni kh khn ca mt thc hnh tng t v phi c s kim sot tuyt i cc c th ni b ca tc-dng v tnh dc. Vy chng ti trnh by vi bn l im ny ch c tnh cch ti liu thun ty. Tuy nhin, nu mun d sn vn ling sinh tn ko di i sng, bn rt c th, - trong mt vi thng, t ti mc kh d dng, - trnh c s xut tinh ty theo mun, bng cch trong mt tnh trng hon ton minh mn gia lc ham m v ngn cn cho s vic khi xy ra... nhng khng phi v th m mnh lm cho ngi bn trm nm b thit thi v khoi cm do h c quyn hng th v li rt cn thit cho th qun bnh v th cht v tinh thn ca h. Phng thc x-th ny, nhn xt di kha cnh bo v vn ling sinh tn, cng c th s dng cho mt l tng cao c hn l tr nn, - nu c th

ni nh vy, - mt s cao thng ha hay siu-nhin-ha I-TNH ! L tt nhin, khi chng ti ni : "Gi mnh sch s, ch m dm dc" khng c ngha l tt c mi ngi, ai ny u phi trinh khit trn vn, tuy khng thiu g bng chng l s kin him hoi ny khng phi l khng th c c. Trong lnh vc ny, mi s u ty thuc vo tnh nt, th thc sinh sng v nht l ch ca mi ngi. Chc chn l sau khi ring bit ra ngoi cc thnh nhn v tu s thi gia hng ngi dn p, nn vi hng ngi trc tng, try lc vn cn mt s kh ng ngi, trong nhiu giai on, c th km hm, tit ch hay khai thc tnh dc ca h bng cch thot ly khi t-ng-tnh v bn nng v tp trung cng lc ca h vo nhng mc tiu khc khng c lin h g vi tnh dc (th thao, tr chi, su tm khoa hc, thm him...). V li trong x hi hin i, phi nn cng nhn rng mi s tn dng, kch thch cung nhit v tnh dc chc chn cng nguy hi, thm khc nh tnh o-c gi v nhng iu hy k trong cc th k trc. Thc th, thi i vt cht ca chng ta hnh nh mun bin i nhn loi thnh nguyn mt ging, do cng xa vi chn-l nh l mun duy-nht-ha hay dn dt loi ngi n mt khi c, mt linh hn. "Phi cn tt c sng to... mt ngi n ng hay mt ngi n b", chng ta c th ni nh th nhi mt cu ngn ng. Khng ti no tch ri "tnh dc" ra c v i vi i a s ngi ta "hnh vi ca xc tht" ch c th thc hin c do tc-dng v tr c v tinh thn trc khi, trong khi v sau khi hnh s. Thit l hnh phc cho nhn loi khi ngi ta phi xc nhn rng s tham d ca tri tim v tr c l yu t cn bn v thng thng l quyt nh ca mt hnh vi m v phn chng ta, chng ta vn cn ngoan c, v mi mi gi l I TNH ! V tng cng nn ghi nhn thong qua l c l chng ti va trnh by im g cu to nn mt v d s mt v s tng quan lin h gia th cht v tinh thn.

5.- NG LNG TRC N TRC MI AU THNG

D cc ngi khc c ng kip phi gnh chu nhng bt hnh do nh mnh an bi cho h, bn cng nn t tnh ln-tut vi h, bt k nghch cnh ca h ra sao, khng phi ch l v mt ngy kia, bn cng rt c th b cnh ng tng t nhng ch gin d l v bn suy ngh rng y l mt tai ha cho tt c mi ngi sng trong mt tnh trng ngho kh, bnh hon hay au n.

6.- HY KHIM-NHNG
Khim nhng, nh th khng c ngha l bn khng nn cm thy hnh din sau khi chim c nhiu gii thng nh trng, chin thng oanh lit trong mt cuc chy thi trn vng ua hay trn sn vn ng, trong nhng v kinh doanh, x hi hay trong i sng cng cng. Nhng xin bn hy nh cho l s thnh cng ca bn, d rc r hay tm thng, cng c xy dng mt phn trn cng vic ca ngi khc. Khi nim v "u tin" lun lun li cun khi nim mt i a s ln lao v "cui cng"... vy bn nn c s c thng khim nhng.

7.- HY IU
Bn ch nn khinh mit nhng s tt lnh, ti p i ny. Chng c to tc nn cho bn thng thc : thc phm, ung v khoi lc nhng bn ch nn lm dng. Bn s hng th cuc i hn na nu bn t cu thc, t hn ch cht xu. ng thi, bn cng nn trnh mi ng tc c tnh cch "chng i" hay tiu cc. y thng l c tnh ca nhng ngi lp d, cung si hay phin lon.

8.- TM S TINH KHIT V TINH THN CNG NH TH CHT

S tinh khit rt ch li cho sc khe ca bn v tng cho th cht cng nh tinh thn mi cm gic v an lc, hnh phc. V phng din tinh thn, bn nn lun lun ha ng vi lng tm ca mnh.

9.- HY NG TRN S THNH CNG HAY S THT BI

y l mt quy tc ti can h cho s duy tr th qun bnh ca bn. Bn ch cho s thnh cng lm chong vng, ngy ngt hay s tht bi lm suy nhc, kit qu (S thnh cng hay l tht bi khng n ni qu ln lao nh bn tng). S thnh cng l ph du, chng tn phai, mai y s b qun lng. Vy bn ch nn quan-trng ha vn v bn hy tm kim mt s thnh cng khc v mun cho sng ng, thnh cng ny lun lun ku gi thnh cng khc. V chng s tht bi cng b qun lng kh mau l. Nhng ai sng trong cc tri tp trung tng tng l khng bao gi h cn bit ti hnh phc na, nn khi c t do, h li v cng sung sng v thy i ti p qu ! C nhng ngi m, ic, ct chn hay ct tay, khng nhng h vn tm c k mu sinh, nhng h cn tm thy hnh phc ln lao na. Ch nn cho mt tht vng, mt tai ha hay mt thnh qu no c th vt qu tm sc ca bn n ni lm cho bn b trn ngp ri chm nghm ! Chng ti bit hai trng hp r rt chng t rng con ngi nu nhu nhc, rt c th b ng tr v nghin nt do chnh s thnh cng rc r ca mnh. l hai kch-s kia, d nhin l chng ti khng ni r tn. Mt ngi ni danh hi mun. Lc , y mi c ao t hin cho mnh nhng th vui m cho n nay y cha iu kin tho mn : nhng cun sch p, mt ch huy hong, v ho nhong ca tnh i... Sau cng y tr nn ti t xi-n v giu c ln. Y chm m trong ru ch v b dit vong cng v th. Ri y b nghin nt do vinh quang ca chnh mnh. Ngi th hai tr trung, p trai v lch s. Y thnh cng rc r v mi kha cnh, thnh cng qu nhiu ! Kit qu v mt i sng tnh cm qu trn do c bc, th vui hi ht, gi di, sau cng y t vn. Chng ti tng khng cn g ni thm na v hai trng hp c bit chnh xc ny.

10.- HY T RA MN NGUYN, HI LNG

Bn hiu bit s in r v v dng ca mi ni lo u, phin mun. By gi bn nn hc hi khng cu nhu, lm bm bt c v vn g. Bt u ngay t hm nay, bn hy trit p dng nguyn tc ny : "Ta s tn hng mi s xy n v ta cng rt t hi tic v mi s qua i". Bn nn suy ngh v im y : l b quyt ca s tin tng v s t ch t tng. Nhng bn ch lm ln s mn nguyn, hi lng vi s h, lnh m. Bn c vic hi lng, mn nguyn nhng bn vn phi hng say lm vic v tranh u ht sc mnh nng cao mc sng. Bn c tip tc thm mun, kht khao, y l mt bng chng ca s tr trung, nhng bn ch nn tht vng nu khng thu lm c tt c nhng iu mong mun.

11.- GY TN-NHIM NGAY TRONG BN THN MNH

Bn hy tin tng rng khi c ca bn l mt th my mc huyn diu, tn k bc nht. Vy bn nn bt c hot ng cho bn. Ch c s bt c lm vic l bn mi c th lm cho n trin n, tt p hn. V nu c thm tt p thi bn c th s dng n mt cch hu hiu hn. Nu trong tui thanh xun ca cuc i, bn cng quyt tin ti mc tiu no l bn c th t ti mc . Nu bn qu cm tuyt i thi khng c s chi ngn cn ni. C lm ngi lc mi khi hnh thi hng say, cng quyt lm nhng khi thy con ng g gh, lm chng gai thi ngng li na chng hay li xoay chiu, i hng v cc th vui.

Ngi thc s cng quyt, tin tng mnh, s thc hin c tt c mi iu mong mun. Nhng bt k mc tiu ca bn th no, bn cn phi thc hnh s g trong lnh, tt p cho ngi khc cng c hng th. Nu khng, tuy sau cng vn chim c gii thng nhng bn khng h cm thy vui ti, sung sng. C rt nhiu ngi giu c hay tr danh hc hi do chnh bn thn. H lm vic nh qu x, t khc ht c mi th vui, tnh thn hu, i tnh, hn phi sau ny khm ph thy l chnh h chim ot ca h mt cuc i thc s vui ti, sung sng !

12.- HY NHN T, BC I
Ngha l bn hy lun lun ngh n s tt lnh ca ngi khc. Nu bn nghe thy ai dm pha hay bi nh k no v nht l khi h ni ng, bn cng nn tm kim nhng trng hp gim khinh v ch ni v cc u im ca ngi y. Bn nn khoan dung trong vic xt on v ch buc ti ngi khc mt cch nghim khc qu trong mi li lm ca h. Khng mt k phm trng ti no li n ni qu xu xa nh ngi ta m t. V trong ngi bn c th g ging ht vi y : cng mt huyt mch lu thng trong ngi chng ta v cng chung mt ni ging ! Bn hy c tinh thn lin i, h tng ca nhn loi. Rt nhiu ngi ch c tinh thn ny bng nc bt trong cc bi din vn trng giang, i hi ! Bn hy t ra thc s c tinh thn ny bng nhng hnh ng. Vy bn hy i x vi mi ngi khc nh l bn mun cho h i x li vi mnh. Nu h chi khm, x t vi bn thi bn cng ch nn h mnh tr a li. Nu h c lng m, bn ng tr li. V k no hay gieo gi, th no cng gt bo ngha l s b trng tr xng ng. Bn nn trng vng, n nang cc ngi ng loi v bn hy chm nom, ch n h cng nh bn thch th c ngi khc sn sc n mnh. Cch y hn hai trm nm, mt hm ngi ta hi Th tng Anh Robert WALPOLE (1676-1745) : - ng ngh th no v X - "Ti ngh X. l mt ngi rt c kh nng...", ng va tr li va tip tc k ht mi tnh nt tt ca X. - Nhng... ng bit X. ni g v ng cha ? - C ch ! Ti bit ri... nhng ng hi ti l ti ngh th no v X. WALPOLE v tnh thc hin mt quy tc ca hc thuyt YOGA. Tng-thng M Abraham LINCOLN (1809-1865) lp mt ni cc gm ton nhng tay i th chnh tr li hi nht. Benjamin DISRALI (1804-1881), tiu-thuyt gia kim chnh tr gia ly lng ca Anh-quc cho ta mt v d khc. V l ngi ging di Do-thi, tuy ng ci gio, nn ng vn b th ght, cm hn. Nhiu ngi nh lm hi ng. Mi khi khm ph ra mt k th, ng li vit tn vo mt tm cc ri b vo ko. Khi ng lm th-tng, mt hm c ngi bn thn hi ng l-do ca s c thng y. ng bn m ko, rt tp cc ra, va ch va ni : "Th lm gim bt mt k th s khng bao gi c tn thng c. Cc ngi ny bin mt khi i sng cng cng v b lng qun". V Andr MAUROIS (1885), vn ho tr danh, c chn trong Hn-lm Vin Php, l ngi vit tiu-s ca DISRALI ni thm : Trong thi gian ngn ngi ln nm chnh quyn nm 1858, ng chp thun mt s tin tr cp cho cc con ca John LEECK, ha s ca tp ch hi hc PUNCH, l ngi khng ngt tn cng ng trong ba mi nm lin". Nm 1874, hnh ng u tin ca ng l tng mt hun-chng cao qu nht, do ng c th ban pht, cho s-gia kim ph bnh gia Anh Thomas CARLYLE (1795-1881) l ngi mt hm hi : "Khng bit ch John BULL (danh t khi hi tr dn tc Anh) cn phi chu au kh trong bao nhiu lu na do con kh v thc kia nhy ma trn ngc mnh ?". DISRALI bit r quy lut t Nguyn-nhn n Hu qu. Cc t tng xu xa lun lun dng ng ln, nh mt tm mn v hnh, gia bn vi ci "siu bn-ng" ca bn.

13.- HC HI CI THIN T TNG

Ch duy nht nh c mn luyn tp ny m t tng bn mi tr nn mnh m hn. Hng ngy, bn hy c gng hc hi hay c sch cht xu. L mt s luyn tp tt p, mt thi quen tuyt ho, nu mi ngy bn dnh ra 15 pht c mt cun sch hay, ngha l mt cun sch v t tng, khuyn khch bn phi suy ngh nhiu. Bn nn nh l tr c cng cn phi c nui dng nh thn th. Bn ch nn cho mnh thnh ra tm thng, v v vi cuc sinh hot bnh thn hng ngy.

14.- HY RN LUYN S TP-TRUNG T TNG

Bn ch nn kt lun mt cch hp tp, vi vng. Khng bao gi cho mnh ha n l mt t tng t ng. Cn xt k mi hnh ng ca mnh, cn nhc mi li hi ri bn hy quyt nh. Nhng khi la chn ri, bn hy loi tr thi xu ngp ngng, do d : y l mt trong cc thi xu thng lm suy gim ch kh ca mnh.

15.- HY TRIN N S QU-CM HN NA

Trc ht xin bn nh rng qu cm khng c ngha l ngoan c hay ng ngnh. Nu khm ph thy con ng la chn l xu xa, nguy him thi bn nn i hng, xoay chiu ngay. im ny c th hao ph tin bc, phm danh d hay lm cho mnh mc c nhng u khng c chi can h nu bn chc chn l mnh c l. Nhng nu tin tng l mnh ang i trn ng ngay, l phi thi bn c tip tc thng tin mt cch cng quyt. Mi ngy ra cho bn mt nhim v c bit, bn hy c gng lm trn. Bn ch nn bao bin nhiu qu v khng thnh cng l cu to nn tht bi v mt s tht bi c th lm hao mn sc lc nu bn cha thu lm c ch cn thit. S qu cm ln mnh thm sau mi cuc chin thng : mc tiu hng ngy phi thc hin c v cn phi thc hin cho bng c, bt k gi no. Bn hy t ra thch th khi s kin i hi mt k lut nghim minh.

HY LA CHN MC TIU NGAY T BY GI

Bn hy cn nhc 15 quy tc k trn, c bit nht l im no thuc v thi tinh thn trong i sng ca bn, im no c th thc hnh c to nn thi y v do bn t kim sot c cho thi tinh thn khng b p lc ca mi bin c hay nhn vt. Xin bn hiu rng, khi c c mt thi cn bn, bn c th hon ton qun lng cc giy thn kinh, hch tuyn v mi iu g lm hi sc kho bn v bn s hng mt i sng mi m, qun bnh v bn s a thch, tn dng i sng y.

Chng V TIM THC V SIU THC I.- TIM-THC

Trong lnh vc tm l, nhng s pht minh mi m ca ngi Ty-phng u xc nhn tt c nhng iu gio hun ca cc o s du gi t hng ngn nm nay v cc vn thuc tim-thc. Ty phng, mt trong s cc ngi th nht ni n tim thc l trit-gia M Ralph Waldo EMERSON (1803-1882). ng gi tim thc l "Siu bn-ng". Chnh tim thc cho ta ngun cm hng, ti nng v c nhng khi nim v o c, tinh thn chi phi chng ta. PATANJALI, o s du gi kim l-thuyt gia c xa nht tuyn b nhng chng-ngi vt trng yu cho s trin n ca tim thc l s au yu, li bing, hoi nghi v chnh mng. Nhng chng ta hy hot ng c th t v trc ht chng ta th gii thch xem tim thc ngha l g ? Tim thc l thnh phn ci bn ng tinh thn ca chng ta gm c lng nng, trc gic, k c khng ch-tm v thc tinh thn. Cc biu l ca tim thc thng xut hin v mi ngi chng ta u bit r rng. t nht l mt ln trong i ngi, ai l khng c trc gic rng s nguy him ang e da hay s vui mng ang ch n mnh ? Ai l khng thy xut hin, tuy khng c l do minh bch, k nim ca mt vic xa xa, hoc ting ni hay gng mt ca mt ngi qun lng ? Mi ngi chng ta cng u "nghe thy ting ni" ca lng tm. Cc t ng : "Ngy mai tri li sng" v "m ngh c nhiu hay" din t nim tin tng vo s hot ng khng th kim sot v nhng su thm ca khi c loi ngi trong gic ng. Sau cng, nhng biu l thng thng nht ca tim thc l ngun cm hng trong tt c mi lnh vc. Cc bc v nhn cng th nhn quyn lc ca tim thc. Pierre Simon LAPLACE, nh bc hc Php tr danh (1749-1827) cng nhn : " nhiu ln ti nhn thy, sau khi thi khng suy ngh nhiu ngy v cc vn phc tp, lc ti xem xt li cc vn y thi li gii li xut hin ra vi ti mt cch rt gin d!" Henri BEAUNIS ni : "Thnh lnh, khng c mt nguyn do no r rt, mt "mu-" nh ti thng gi, xut hin trong tr c ti v, khi i su vo thc ri, pht sanh ra hng dy kin ph to nn s tinh lc, kin thit. S kin thit ny di s kim sot ca ch ti, khc hn vi trng hp ca "mu " v mu- ny xm nhp vo thc ti m khng cn m xa n ch ca ti, ta nh c vt g ngu nhin tri ln v ra khi nhng ni su thm ca tim thc ti". Thit l nhng li oanh lit, ch ng, s pht biu thnh thc ca mt nh bc hc hoi nghi nhng bit r l mnh phi cn n quyn lc kn o trong ngi. Henri POINCAR, nh ton hc Php i ti (1854-1912) th nhn : "i vi ti, s gp phn ca tim thc trong cng vic pht minh v ton hc hnh nh khng th no chi ci c". Francis GALTON ni : " ngi c thin ti, nhng kin ny n do ngun cm hng v ngi y b dn dt hn l t mnh iu khin mnh". Nu chng ta hi cc ngh s, thi s, v son nhc Ty phng thi thy cc dn chng li cng tuyt i hn, hng hn hn na. V d nh chng ta hy nghe Frantz LEHAR, son gi nhc tr danh o (1870-1948) khuyn nh mt son gi khc mi bc chn vo ngh : - "Bn ngi mt cch thoi mi vn phng, lng nghe s tnh mch ca ban m ri cho bt ch nhy ma trn trang giy. Bn bt u sng tc vo na m, hon thnh vo t m sng, ng cho n ba n tra v bn th "n" trn dng cm". Vy thc s trong c loi ngi c mt siu quyn-lc m thng chng ta khng c s kim sot v theo nguyn tc, n hot ng t do, khng h nhn mnh lnh trc tip ca ch chng ta. T mt vi nm nay, php phn-gii tm-l chuyn ch c bit n cc vn ca tim thc. Nu cc nh bc hc Ty phng, do chng ti va ni n cng nhn quyn lc ca tim thc, h cng xc nhn mt cch gin tip rng mi s biu l ca tim thc l ngu nhin v khng th no t gy ra c. Tri li, YOGA bo m rng vic thc hnh mn tp-trung ng-lc c th dn dn thc c cng vic l m trong tim thc v, do s c gng lin tc, tr nn ch nhn tim thc ca mnh. ng vy, chng ta c xu hng tm kim cc ngun cm hng hay trc gic bnh thng ca chng ta th gii bn ngoi nhng s thc, tt c u bn trong chng ta. Bertrand RUSSELL, i trit-gia kim ton hc ng thi ca Anh (1872) ni : - "Tt c mi th m chng ta c th quan st trc tip trong th gii vt cht u lun lun xy ra trong u c chng ta v to nn nhng bin c tinh thn. Khi trin n quan im ny, ngi ta tin ti kt lun rng s phn bit gia t tng v vt cht l h v, ho huyn. Bn th ca th gii c th gi l vt cht hay tinh thn, hoc gi l c hai th hay khng gi l th no c, ty theo mun ca chng ta. Thc s ra, nhng ch khng c ngha chi c". i vi bn, im can h nht l nhng kt qu v nu bn theo di chng trnh hng ngy nh s ch dn ca chng ti, bn s ngng mau l vic tm kim nh nhng gii hn cho s tng tng, do bn s rt bn rn v nhng s thay i trong i sng hng ngy. Nhng tng ca cc nh bc hc k trn, chng t rng quyn lc v song ca ngi ta l do chnh bn thn mnh. S Tp-trung t tng l phng tin cho bn c th t ti th gii mi l . Trong ngi bn, cng nh trong tt c mi ngi u c nhng kho tng ang ng say v s ng mi cho ti khi bn th hi cui cng, nu bn khng chu kh nh thc chng dy. Nh c mn Tp-trung t tng, bn c th i su vo ni tm bn v thu lm c ca tim thc, - v n bit rt nhiu s vt hn l bn tng, - gii php cho tt c mi vn do i sng cp ti.

II.- LUYN TP TRIN N TINH THN

Mun thu hoch c kt qu ny, phi cn n nhng s c gng ln lao v nh tt c nhng mn luyn tp ca YOGA, s trin n tinh thn ca bn cn phi c s p dng hng ngy v nhc li bn b, khng sao nhng, nhng bui tp dt c bit v Tp trung t tng chng ti trnh by sau y mt vi v d. y l mn luyn tp trin n nng lc v bc x tinh thn. Ngi ta c th luyn tp mn ny theo cc th bnh thng, cp tin hay Hoa Sen. Ban m, nm trn ging, bn cng c th thc hnh mn ny bng cch s dng th SAVASAN hay th Cht-gi. Bn ni dn, bung li ht cc chn tay. Hy th c nhp iu, nh nhng v tng tng ci bn-ng thc ti ca mnh nh hon ton c lp vi thn th... Hy tng tng bn ng y c t do, ang bng bnh phiu git trong khng kh v thot ly khi ci v hnh hi tm b. Hy tng tng ci bn-ng tinh thn ca bn nh chnh l bn thn mnh v ch nhn th xc mnh gin d nh l mt ni t tp y tin nghi. Ri bn lm nh cha h bit n thn th mnh v ch cn ngh ci bn-ng y. Bn hy lin tc theo di bn vt hn ra ngoi thn th mnh. ng s thc, khi luyn tp mn ny mt cch hon ho, bn c th i du lch bt c ni no hay bt c lc no ty theo mun. Thnh th ra i vi bn, s c mt ngha v s bt dit, s ng ha vi ci v cng tn loi tr ht mi ni s hi v th cht. Khi thch ng mt cch y ri, bn s hiu bit rng i sng ny ch l tm b, chng qua chng ht v s quan trng do chng ta thit tha n hin tng ph du ca n ch l v gi tr ! Bn cng rt c th khc phc c s au n v vt cht. Mn luyn tp ny rt kh thc hin. Cn phi c mt s c gng ln lao v Tp trung t tng v trong sut thi gian luyn tp, bn cn phi coi nh khng h bit n th xc na, chng ti bit nh vy khng phi l mt s thc hin d dng, v th cn phi luyn tp nhiu mi t c kt qu m mn.

Mt mn khc c tnh cch thun ty tinh thn l SUKSHAM DHYANA hay l trm t mc tng sng ngi. Sau khi dn dt tr c n s yn tnh, bn hy chm ch nhn vo khng gian, ng chp mt. ng thi hy m mt thit ln v th nhn m khng trng thy g, tr c trng rng ht mi t tng, khng cn gi li mt hnh nh no c. Mc ch cui cng ca mn luyn tp ny l SIDDHY hay Minh-mn, sng sut, cng li c tn l UMANI hay V t-tng. y l mt s c gng rt kh khn v trc khi thu hoch c kt qu, phi mt nhiu thng thc tp khng ngng. ( bt u, s Minh-mn s hon ton c tnh cht tinh thn, - cng ta nh i mt ca thc). y l mt mn luyn tp khc v tinh thn do bn c th thc hnh ban m, khi bn cht thc gic. My gi ri ? Bn ng nhn ng h tay hay ng h treo. Hy nhm mt li v th tng tng ra mt ng h, va tp trung "con mt th ba" ca bn trn, ngay trn sng mi. Bn ch on xem my gi. Hy lm cho tr c trng rng v tng tng ra mt ng h cho ti khi no bn trng thy i kim v v tr ca chng ch no. D cc ln u, bn lm ln chng na, chc chn sau nhiu ln th nghim, bn s ni ng. y cng l mn luyn tp tt nht trin n tr minh-mn. Bn ch nn on phng nhng phi ch i v "trng thy" mt ng h. Nhng mn luyn tp tinh thn mnh lit nht, chc chn c l l s gin d nhc i nhc li thnh ting hai ch "O. M". m thanh bt u ra khi cung hng nh mt nt nhc n ng, ni vang ln qua khi c ri nhng chn-ng tt dn dn trn i mi. Mun thc hin mn ny, bn hy ngi thng ngi theo cc th ngi tt nht l th "Cp tin" hay th "Hoa Sen". Cc ch "O M." khng phi l c tnh c la chn. T nhiu th k nay, ngi ta thy s phi hp ny l tt p nht t ti hiu qu mong mun. Khng h c mt vn no khc thc s pht sanh ra nhng chn ng cn thit cho s trin n v cng lc tinh thn. tr gip nng lc cho s Tp-trung t-tng, bn hy thc hnh, trc mi bui tp, mn h hp BHASTRIKA. Hy tng cng nhp iu cho n khi c th th ra mi pht 40 ln. Mi bui tp bn ch nn vt qu mt hay hai pht. BHASTRIKA b dng khp c thn th v trong YOGA khng cn mn no tt p hn ci thin sc kho nhng bn ch nn luyn tp nhiu qu. . Mn h hp ny, thc hin mt cch mau l v ng nhp iu, mi u s gia tng nhit thn th bn v sau cng s gim i dn dn do s tot m hi. Mn luyn tp ny lm tr c thm minh mn, sng sut v hon ton to thanh cc xoang trong thn th. Cc mn luyn tp k trn, c tnh cch thun ty tinh thn, vn l nhng bit l v khng can d vo chng trnh hng ngy ca bn. Tuy nhin, nu bn mun c uy quyn nhn vo tim thc ca mnh, bn hy dnh ra mt vi pht ph cho cc mn luyn tp c bit ny ri bn kt thc bng s nhc i nhc li mt MANTRA. Chng ti ngh vi bn mt MANTRA sau y do bn c th c dng y nguyn nh th hay sa i ty theo mun : "Ta trin n nhng nng lc tinh thn cao c nht v trau di nhng thc, quan nim tinh t nht. Ta t ti chiu su thm nht ca tim thc v trong ta s trch ra : s ha bnh, s khn ngoan v chc chn l tim thc s gip ta trong i sng hng ngy". Bn hc thuc MANTRA y - Bn nhc li nhiu ln - Bn tin tng nh th v lm iu y thnh s thc.

III.- S DNG MN TP TRUNG NG LC GII QUYT CC VN THC TIN

S tp trung t tng vo tim thc s dn dn li cun tim thc cung cp cho bn s gii quyt cc vn thc tin trong i sng. Vi mi s kh khn, bn ch nn tin cy vo mt cu tr li tc khc nhng bn cng ng s hi, cu tr li s n. Bn nh li k thut c ch dn cho bn : trc ht hy suy ngh su xa v cc d-kin ca vn , phn tch t m cc d kin ri tm mt s t hi g c th xy ra ; bn quyt nh chp thun s t hi y nh l cn thit ri xua ui cu hi ra khi tr c v hy vng l ng thot tt p nht. Phng php ny s cung cp cho bn tm ra gii php ca mi vn tin thoi lng nan khi mnh gp phi v lun lun hnh ng kp thi. L tt nhin l bn phi lm iu khi con ng tr nn t do trc mt bn v bn ch nn ly lm hi lng ch ch i cc php mu nhim xy ra. YOGA ch c th hng dn bn tp trung t tng tm mt phng thc tt p nht ng hu thot khi mi ni kh khn. Bn s thu hoch c trong cc kho d tr bao la ca tim thc, trong cha cht mt cch hn n tt c mi kin do bn nht nhnh c trong khi c sch bo hoc do chnh bn sn c trong d vng. Bn s thm nhun trong ngun cm hng ni tm y v s c nng ln ti mc thng minh siu--thc. Mn tp-trung ng-lc hng ngy l mt hnh thc gim dn ca mn LAYA-YOGA (trong cc o s du gi ngi trong th "Cp tin" v tp trung tr no cho n khi loi tr ht mi t tng). Khng ngh vi bn mc tiu ny, rt kh thc hin, chng ti ch yu cu bn kin tm bn ch trong vic thc hnh mn tp trung t tng d bn cha thu lm c tc khc nhng kt qu k diu. Bn hy lm sao cho cc bui luyn Tp trung t tng d phn vo i sng ca bn chng tr nn mt nhu cu sinh tn i vi bn. Khi hc hi tp trung c ri m khng h thc l phi c gng thi, ty theo mun, bn c th s dng hay lm cho bt ng nhng cng lc ca bn.

IV.- SIU THC

c gm c ba tng lp : Tim-thc, ghi ch d vng, chi phi tnh v-thc, t-ng v cc phn-ng. thc. Siu thc, k nh mt tng lp cao nht, do pht sanh ra nhng biu l c bit nh s minh mn, thn giao cch cm, v.v l nhng thu-nhn ngoi cm-gic chng t l ngi ta c th phng chiu mt phn chnh bn thn mnh (ngha l th tinh-lc ca mnh) vt ra ngoi cc ranh gii ca khng gian v thi gian. Ngi ta c th t ti mc do s "Suy-nim" hay trm t mc tng. Con ng dn ti l s thc hnh mn Tp-trung c ng-lc tnh. By gi bn thy r l xit bao can h vic o bi su thm s hiu bit chnh bn thn mnh, - m cc ngi Hy-lp ni l "Anh hy bit mnh", - cu to nn cho bn, nh hc thuyt YOGA mi bn, mt i sng "c ba kch thc". Trong khi bm rit ly d vng, ngha l cho tim thc kim sot t tng mnh, khng nhng bn t gii hn, tc ot ca mnh rt nhiu s vic, nhng bn cn l mt th ngi my tr tr, v cm-gic i vi nhng phng thc khc v ph din t tng, sng mt i nh nhen, thin cn v b ch ng, chi phi do nhng cng lc y i bn vo mt tnh trng thp km trong i sng x-hi. Tri li, nu bn sng chuyn nht trong hin ti, ngha l trn hnh din -thc, bn thng tin trn mt con ng tt p. Dn dn bn s thc c mi s quyt nh ca mnh v chng khng h b chi phi do thnh phn "t-ng" ca con ngi bn. Bn s tng gia cc nng lc sinh tn v s tng cho i sng ca mnh mt mc tiu do mnh t la chn. Trong khi nhc i, nhc li khng ngng : "Ta khng phi l tr chi ca mi trng hp ; ta s ch huy chnh vn mnh ca ta", bn s tin mt bc kh xa.

I TNG CA S SUY NIM

Nh c phng php "Tp-trung ng-lc", sau khi tin c bc u ri, bn cn phi tin xa hn na. Bn cn phi thm nhun su sc s Suy-nim hy trm-t mc-tng.# Nh trnh by vi bn, ngh thut v Suy-nim l mt giai on, thc gic v khuyn khch nhiu hn, ca s Tp trung ng-lc. Trong s Suynim, bn cn phi p dng t tng vo mc tiu v tinh thn. Vy s khc bit l thi do chng ti yu cu bn nn t ra trc nhng bin c ca i sng hng ngy. Nu mun c ngh-thut Suy nim, bn cn phi tm cch qun thn th mnh v tp-trung ch vo mt t tng. PATANJALI gi l "s hp th". bt u, bn khng th lm tt hn na, l la chn mt l-tng do bn thch th t c trong i ngi. Trong nhng cuc luyn tp hng ngy v tp trung t tng, sau khi thc hnh cc mn lm m du, bnh thn v tp trung tr no, bn hy ngh ti con ngi l-tng do bn mun tr thnh. Bn ch nn coi y l mt s vt m h, khng th no ti c nhng tri li, coi nh l mt thc-th hin-ti, d c thong qua hay khng vng bn n u chng na. Bn hy c gng lm pht sanh ngay tc khc s nhn-thc v th-gic. Bn hy cu to nn c nhn , cn nhc cc trch nhim, bn phn v nhim v ca y. Hy nhn xt r l c th rt ta c s bin ci y trong con ngi ca bn. Hy cho tr c phc ha nhn vt mi m ny v bn trng thy y pht sanh ra trong s tnh mch ca t tng mnh. Do cch thc , bn s thc s bt u hnh ng theo tng lp th ba, ngha l siu--thc. V s trung gian ca Suy nim, mt cng lc mnh m nht ca s Tp-trung t tng, bn s lm pht sanh ra mt cng lc khc, em n cho bn, trn bnh din th cht ca i sng thc ti, tt c mi s do tr no bn quan nim trn bnh din "Siu-th-cht". y khng phi l mt l-thuyt xung nhng chnh l mt k thut khng bao gi bit s tht bi nu t ra ngi ta p dng vi s kin tm, bn ch. Bn cn phi thc hnh mi ngy v vo y mt cht th gi v hng ngy, bn cng luyn tp mn Tp-trung vi s tin tng v u n bao nhiu thi bn cng tin ti ch mau l by nhiu. Trc ht, vic rt kh khn i vi bn l mun "ngng hn" t tng li. Trc thy kh khn, vt v chng c li s "phiu lu" ca t tng trong mn Tp-trung bnh thng, nay li cng gian nan, gay go hn na khi bn mun, do s Suy nim, tin thit nhanh ti th gii ca t-tng thun ty. Mi u, mn Tp-trung ng lc i hi mt k lut tinh thn tuyt i kh khn, nhng bn s t ti mc, min l bn khng c tham vng thc hin cp tc cc php mu nhim v bn hot ng iu ha, c phng php v y s tin tng. Sau y, Swami BRAHMANANDA dy cho cc mn phi thc hnh s Suy-nim nh th no : "Bn th lun lun c gng lm cho tr no c m du, bnh thn v tp trung t tng vo " kin la chn", sau cng bn s b thu ht v hp th c kin y. Mi u, vic thc hnh s Suy-nim c v kh khan, nht nho, ta nh ta ung thuc ng ! Nhng nu kin tm, bn ch thi mt ngy kia, bn s cm thy mt ngun vui khn t v tr c bn s lng du, n ha, bnh thn". Ri bn s nhn thy l tr c bn, trc kia hay thay i, nay tr nn c nh. thc s m ng cho Siu--thc v th gii do bn vn sng cho ti nay, i vi bn hnh nh c v l mt s vt nh nhen, ng thng hi, nu so snh vi mt chn tri huy hong, y nhng kh nng mi m by ra trc mt bn. Bn s lm trn nhim v, lnh cc trch nhim rt mau l v s thm vo i sng mt iu g mi m, s em li cho bn mt ngun hnh phc di do cho ti nay bn cha h bit ti. Nhng s thch th ca bn mong t ti giai on cao siu y ch lm cho bn nhm ln m b b tr cc mn luyn tp bnh thng v vt cht v tinh thn ca YOGA. y chnh l cc yu t cn bn rt cn thit hi c kt qu rc r cui cng.

PHN NM

THC HNH YOGA NH TH NO

Chng ti ti on cht ca hc thuyt YOGA. Chng ti hy vng rng, nu bn mun, a vo tay bn mt li kh gip bn lm cho i sng thm ti p hn, lu di hn v phong ph hn. c s chi xy ra k t khi bn m cun sch ny ? Chng ti tng tng l bn bt u c ht cc trang ri. Bn cha h - v cn lu na - thc hnh tt c nhng mn luyn tp v th cht v tinh thn cng nhng quy tc ch dn y. Khi mi c lt qua, bn nhn thy l cc mn luyn tp hay quy tc ny u c v quen thuc i vi bn, cn cc im khc li c v kh gin d v d thc hnh. Bn th nghim cc iu v thu lm c mt ch li hin nhin khuyn khch bn c vic tip tc. Sng dy, bn chi li. Bn tp ni dn, bung li, h hp iu ha hn v thnh thong li tp trung t tng, tt c mi iu to nn mt hnh phc cn con nhng thc s cha ng phng php. Nht l bn c mt trng thi tinh thn mi m v nhn i vi i mt khc xa. Bn t nh thm l kt qu vic c cun sch ny ch gii hn n th thi, nh vy k ra cng kh tt p. Nhng bn nn bit l bn rt c th tin xa hn na. Kt qu, y l trit l ca hc thuyt YOGA. L tt nhin trit l ny thuc v siu-hnh-hc v c nhiu nh hng v tn gio. Cc t-tng-gia l nhng ngi u tin khm ph v trin n siu-hnh-hc ; tt c trit l tn thi ty phng u da trn quan nim ca h. ARISTOTE, trit-gia Hy lp (384-322 trc THIN-CHA) l cha u-chu v cch thc din t t tng. n thi i CICRON (106-43 trc T.C.) nhng cng trnh ca Aristote b lng qun t lu, li c khm ph ra v trao ph cho Andronicus de RHODES xut bn. V cc l thuyt ca Aristote rt tru-tng, khng th no xp loi c, nn A. de Rhodes nh phi t cho cc l thuyt y mt nhan : "TA META TA PHYSICA" ngha l : "Bn b-sung cho mn Vt-l". Cc ngi Hy-lp tin tng rng h khn ngoan l do s ph h ca cc Thn-thnh ni OLYMPE. Nhng s thc chng minh rng mt phn ln cc iu khn ngoan , trc cuc chinh phc ca vua ALEXANDRE, do cc du khch t N em ti v do cc ngi i theo on qun chin thng. y l im gii thch s tng-quan lin h gia hc thuyt YOGA vi cc i t-tng-gia thi xa xa. L tt nhin, khi ngi ta mun tro ln mt tri ni cao, hm no p tri, mt trng ngay thy nh ni cao cht vt. S thc, ngi ta ch c th ln ti y bng cch leo dc rt thong th, u n, kin tm v bn ch. Ch nn tht vng v thnh thong cn phi ngng li ngh ngi, nhng mi bc tin ln l mt bc chim ot c trn qung ng cn li. Cng nh by gi, bn hy cm ly cun sch ny v m li t trang u v nay tr t m ca bn c tha mn, do bn trng thy r rng nh ni cao tin ti. Vy ch cn vic thng tin mt cch thong th, iu ha. Nht l bn ch nn tm cch bao bin hay m m nhiu vic cng mt lc. Bn hy tr liu cho c th gi : vic ca bn lm tuy t i nhng cn phi lm cho ch ng. Trn bnh din th cht, bn hy thch ng cc mn luyn tp do chng ti ngh ty theo vi cc phng tin v kh nng ca bn. L tt nhin, tt c mi ngi u khng c cu to ging nhau v khng cng c nhng nng khiu v s mm do hay bn b... Nht l bn ch nn tht vng v mt vi mn luyn tp hnh nh i vi bn khng ti no thc hin ni. Bn hy tm chng ra mt bn ri sau ny bn li quay v vi chng. Bn hy luyn tp li v mt ngy p tri kia, bn s hi c kt qu kh quan.

Nht l bn nn nh li rng bt c mt dc vng hay mc tiu no ny n ra trong t tng mt ngi thi ngi y c th thc hin c s ham mun hay t ti mc tiu . Mt php mu nhim ch l mt t tng thc-th-ha. im ny c v kh hiu nhng bn th suy ngh xem. Bn hy cn nhc vn- trong tr c v nu khng tin, bn th th nghim xem ri bn s thy. Mi khi mt s ham mun n vi bn, n u c xu hng th hin v chc chn l n s th hin c nu bn tp trung t tng mt cch su thm, c ng lc tnh, nh YOGA hng dn bn, lm cho n tr thnh s thc. Xin bn nh cho l nu mt ngi ch c ton nhng t tng tiu cc, ch bi thi y ch c th l mt b i. Khng ti g ngn cn ni y tr nn nh th. Tri li nu mt ngi ch c ton kin xy dng v tch cc, thng ni n chin thng v thnh cng, y phi thnh cng v y s thnh cng, bt k n cch thc sinh sng do y la chn. Y s l ngi c ngi khc yu mn ch khng phi b ngi khc ni xu, l ngi vui ti, sung sng ch khng phi l ngi hay cu knh, hn gin. PATANJALI ni n, trong mi ngi chng ta, mt s cu to nn nhng thi mi m v tinh thn (SAMSKARAS) trin n nhng thi quen mi l v ci thin cc iu kin v vt cht ca i sng. y l mt din-tin rt cao, bt u trong ni b thn th ngi ta, #i vi bn, phng thc tt p nht thc hin cc iu l hng ngy thc hnh mn "Tp trung ng lc" v do s nhc li nhiu ln mt MANTRA la chn, b buc ci "bn ng" tinh thn ca bn phi tha nhn mt thi quen do bn mun lm ny n ra trong ngi.

TRIN N LIN TC DO HC THUYT YOGA

Vy sau khi c lt qua mt ln, bn c li cun sch ny mt cch ng n hn, c phng php hn v su sc hn. Trn bnh din tinh thn, mi ngy bn cng thm nhun thm hn na v bn hi c nhiu thnh qu tt p. V nu bn t trung kin vi cc s hng dn ca chng ti thi khng h bao gi bn li b phn bi. Trn bnh din th cht, bn la chn chng trnh no thc hnh mn luyn tp ? Chng ti xin nhc li l bn cn thch ng cc mn luyn tp vi nhng kh nng ca bn. V d nh khi b au, ch cn nm di ch khng lm th no hn na nhng bn cng nn nm dui thng v b ht cc gi ra. Trong ngy, bt c u hay bt c lc no thy cn thit, bn cng nn luyn cc mn tp trung t tng. V chng trnh luyn tp hng ngy, bn nn dnh ra mi ngy t nht 15 pht hoc bui sng trc khi lm vic hay bui chiu (nhng bn hy tin chc l bn khng h mt mi c th tp trung t tng. Bn cn phi hon ton tnh to, vui ti). Nu bn tp dt c sng v chiu, bn s c tng thng mt cch ch ng v mi s c gng ca bn. y l mt chng trnh luyn tp do bn c th theo di trong 12 tun l (hay 12 bn nguyt), ty theo phng tin v kh nng : Tun l th 1 : Ni dn, bung li ton din (SAVASAN). H hp tng thm kh lc. BHASTRIKA. Th ta thin bnh thng (SUKHASANA), tp n ht tun l th su. Tun l th 2 : Ni dn, bung li trn vn. Vn vai, dui mnh v chn tay. H hp to thanh v h hp bo ha. Tun l th 3 v 4 : Ni dn ton din, vn vai, dui mnh v chn tay. H hp tng kh lc (1 chu k) H hp to thanh (2 chu k) H hp bo ha (2 chu k) H hp bi tit. H hp y (nhi nht) Tun l th 5 : Ni dn trn vn v cc mn h hp trn. Co rt, bp tht ton din : SARVANGASAN. Tun l th 6 : Ni dn trn vn v cc mn h hp. Co rt su thm : BHUJANGASAN, PASCHIMA-TANASAN. Tun l th 7 : Ni dn ton din v cc mn h hp. Co rt, bp tht SARVANGASAN. BHUJANGASAN. PASCHIMATANASAN. ARDHA-MATSYENDRASAN. DHANURASAN. Thay th ta thin bnh thng bng th ta thin hon ho (SIDDHANASAN) cho ti ht tun l th mi hai. i h hp tm linh. Tun l th 8 : Ni dn, h hp. Co rt (Thay th cc mn SARVANGASAN v PASCHIMATANASAN bng HALASAN v PADHASTRASAN). i h hp tm linh. H hp CHAKRA. Cc MANTRAS v Tp trung ng lc. Tun l th 9 : Cng nh tun l th 8 vi thm mn SURYABHEDA KUMBHAKA (h hp mn s 9). Tun l th 10 : Thm mn h hp SITKARI. Tun l th 11 : Ni dn v tt c hay mt phn cc mn luyn tp v h hp, co rt, tp trung t tng. Thm mn h hp SITALI. Co rt : UDDIYANA BANDHA (s 9), NAULI KRIYA (10). Tun l th 12 : Ni dn, h hp ng lc v

co rt (DHANURASAN). Cc t th cao hn : SALABHASAN, SUPTAVAJRASAN Tp trung t tng - MANTRAS. Kt thc bng mn i h hp tm linh.

THC-HNH YOGA NH TH NO
L tt nhin, sau 12 tun l (hay l2 bn-nguyt), bn c th bt u thc hnh, nu khng tt c thi t nht cng mt phn, cc mn luyn tp ch dn, bn cn phi tip tc trong sut c i ngi. Sau 12 tun l (hay 12 bn nguyt) va ngh k trn v chng trnh hnh ng, y l mt i chu k trong mt thng v cc mn luyn tp hng ngy do chng ti khuyn bn nn thc hnh : 1) Ni dn, bung li ton din. 2) H hp tng thm kh lc. 3) Cc th ta thin bnh thng, hon ho hay Hoa Sen. 4) Cc mn h hp c ng-lc tnh. 5) PASCHIMATANASAN. 6) ARDHA-MATSYENDRASAN vi vn vai bn phi v bn tri. 7) SARVANGASAN 8) HALASAN 9) DHANURASAN 10) BHUJUGANSAN 11) UDDIYANA BANDHA (Ty ) 12) NAULI KRIYA (Ty ) 13) PADHASTASAN Bn th th nghim t t th ny n t th khc vi s duyn dng, nh nhng, khng t pht, khng c gng, khng vi vng. Trong mi t th, bn nn thc hnh ng tc vn vai, dui chn tay thong th, tin b v khng gin on. Nu quyt nh luyn tp cc mn UDDIYANA BANDHA v NAULI KRIYA (khng b buc) thi bn nn thc hnh trong mt ng tc t nhin, cng lu di cng tt. Bt k trong trng hp no, bn ch nn thc hnh mt i chu k YOGA nh mt bui luyn tp th dc tm thng tuy chu k ny b dng khp mi phn trong thn th. Bn nn bit l cc mn luyn tp ca YOGA cng c mt tnh cht o c, vy bn nn thc hnh vi s nhit tm, st sng, bt tr tng tng lm vic, lun lun tm cch lm cho cc s luyn tp y tr nn iu ha hn, lu di hn v hon ho hn c th rt ta c ch li ti a trn bnh din th cht cng nh tinh thn. Sau khi thc hnh i chu k ny trong mt thng, bn s cp ti bng lch vnh vin sau y, l d nhin vn bt u bng thi kha biu A. cho tin li hn, cc mn co rt su thm v cc mn luyn tp v h hp c ng lc tnh u c nh s th t nh sau : 1) HALASAN : t th ci cy 2) PASCHIMATANASAN : ko di bp tht mng v xng sng 3) SARVANGASAN : thn nm nga 4) BHUJANGASAN : Rn h mang 5) DHANURASAN : Vnh cung 6) ARDHA-MATSYENDRASAN : Quay mt na 7) UJJAYI 8) KAPALABHATI 9) BHASTRIKA 10) SITKARI 11) SITALI 12) H hp to thanh 13) H-hp y (nhi nht) . 14) UDDIYANA BANDHA 15) NAULI KRIYA 16) i h hp tm linh 17) PADHASTRASAN 18) SURYABHEDA Lun trong mt tun l, hng ngy bn phi nn thc hnh mt trong cc thi-kha biu ny v ng gi thi vn hay hn (mi bui tp nn bt u bng s ni dn, bung li ton din v mn h hp tng thm kh lc) : A - 1 - 4 - 7 - 8 - 10 B - 1 - 5 - 11 - 18 C - 3 - 6 - 13 - 16 D - 4 - 6 - 14 - 15 E - 7 - 8 - 9 - 10 - 11 F - 1 - 5 - 6 - 14 - 15 G - 4 - 7 - 8 - 9 - 17 H - 1 - 4 - 6 - 11 - 18 I - 3 - 6 - 9 - 12 - 13 J - 1 - 5 - 6 - 10 - 11 - 14 K-5-6-7-8-9 L - 2 - 4 - 11 - 14 - 18 V d : Thi kha biu A s l s ni dn ton din, h hp tng thm kh lc v cc mn luyn tp s 1, 4, 7, 8, 10. Bn hy luyn tp cc mn ny trong mt tun l ri sang thi kha biu B v c nh th mi tun l cho n thi kha biu L ri li bt u t A, v.v Trong khi hot ng tun t

nh vy, bn s duy tr c tr no v thn th ca bn lun lun ti tr, kho mnh y sinh lc bt chp c tui tc. Bn hy t gip mnh ri YOGA s gip bn. L d nhin, YOGA s ch tng cho bn trong phm vi cc iu g do bn s tng cho n. Ma gt hi s theo t-l tng xng vi ht ging gieo. Cng vic cn phi iu ho v ng n. Bn hy coi chng s bc ng, hng say nht thi v qu trn, tip theo l s bung xui, b gi cng v l nh s bc ng. Bn hy nh li s so snh do chng ti trnh by vi vic leo tro mt tri ni cao. nh ni l mt i sng sung sng, lnh mnh lu di. Con ng i ti ni l hc thuyt YOGA. Vy cc hng o, trn cc trin ni cao, b buc nhng ngi leo ni phi i thong th v u n, y l phng php duy nht leo ti cng. y cng th. Hy tin chm chm v iu ha, nh vy bn s ti nh ni. Bn s thu lm c hnh phc cho bn v cho cc ngi khc. Bn hy suy ngh nu tt c mi ngi u thc hnh k lut tinh thn ca hc thuyt YOGA thi th gii s ra sao ? Bn hy tng tng ra th gii y trong giy lt. Ri bn hy tr li vi th gii hin ti ca chng ta (s v thit l tn nhn!), mt th gii si ng, cung lon, y thc mc, lo u, trong mi s cm hn v mu toan u c t do pht trin v nhng ngi lng thin, trung hu (vn l i a s) thng thng b c hip, khai thc v bc lt. Tuy nhin... nhn loi ch ng, khc phc c cc mnh lc thin nhin cho mnh s dng. Sau thi i my mc, nay n thi i nguyn t. Nu s tin trin v tinh thn cng theo kp tin trin v vt cht thi i sng s ti p xit bao! Ri thay! gia tinh thn v vt cht li c s chnh lch rt hin nhin. Nu tt c mi ngi trong th gian u mun nm tay on kt cng nhau chn chnh o c, tinh thn. Vy xin bn hy thc hnh YOGA, lm cho mi ngi chung quanh u bit n hc thuyt ny v c ng cho c nhiu mn theo ri mt tn ngng v linh hn v th cht rt lnh mnh v b dng, ch em n cho mi ngi s may mn, tt lnh. Nh vy, bn s gp phn vo vic kin to mt th gii tt p hn m ngi ta khng cn phi l mt tay ph thy tp s, nn nhn ca nhng mnh lc do chnh mnh kch ng v phng ra. Tng n lc cn phi hot ng gp v bn khng th no ng ngoi l hay t v th , lnh m trc mt cuc tranh u cam go gia hai lc lng ca s tt v s xu do chnh bn cng phi ng mt vai tr h trng. Xin bn hy suy ngh k v im ny ! * * *