Journal of Environmental Treatment Techniques

2020, Volume 8, Issue 2, Pages: 739-743

J. Environ. Treat. Tech.

ISSN: 2309-1185

Journal web link: http://www.jett.dormaj.com

Use of Yoga Elements in the Training of Martial

Arts

Nikolay B. Vorobyov , Rasim A. Samedov , Irina Y. Burkhanova , Denis I. Voronin ,

Anastasia V. Stafeeva , Svetlana S. Ivanova , Marina S. Krasnova

Department of Physical Education Theoretical Foundations, Kozma Minin Nizhny Novgorod State Pedagogical University, Nizhny Novgorod, Russia

Nizhny Novgorod Regional Sports and Patriotic Public Organization "Shield and Sword", Nizhny Novgorod, Russia

Department of Physical Education, Nizhny Novgorod State Technical University, Nizhny Novgorod, Russia

Received: 18/12/2019

Accepted: 19/03/2020

Published: 20/02/2020

Abstract

The relevance of the topic presented because now an important condition for improving the effectiveness of educational and training

process and competitive activities in all sports, including martial arts, is the development and implementation of technologies to optimize

these processes. The use of yoga elements allows to increase the efficiency of the process of preparing athletes for competitions, helps

to form the mood for a fight, allows an athlete to form the skills of self-control. The aim of this research is to theoretically and practically

justify the possibility and expediency of using elements of yoga in the training process of martial arts. The article deals with the possibility

of applying elements of yoga in the process of technical, tactical, physical and psychological training of athletes specializing in martial

arts. The materials may be used to improve the quality of educational and training process and the effectiveness of competitive activities

in martial arts.

Keywords: Elements of yoga, Eastern martial arts, Training process, Competitive activities

Introduction

means, as a methodological basis of modern practical

psychology and psychotherapy [8].

According to the authors [1, 2, 3, 4], yoga is one of the most

common areas of fitness, which is popular not only in Russia,

but all over the world. The analysis of the dynamics of yoga

development, starting from ancient times and ending with

modernity, allows to assert that the main factors of its

development are: the interest of the society by the peculiarities

of functioning at different stages - the lack of sports direction

The analysis of the procedural side of yoga practice allows

to distinguish several levels of yoga influence on a person:

physical, energetic, emotional and conscious. At the level of the

physical body flexibility is developed, muscles and ligaments

are strengthened, and joint mobility is increased. Yoga classes

have healing effect on the spine and posture. At the energy level

there is a release of energy and recovery of strength. On the

emotional level regular yoga practice leads to positive

perception of the world, gradually leaving anxiety and

emotional tension, which creates the basis for harmonious

relations with people. And finally, on the conscious level the

most valuable thing that yoga gives an expanded state of

consciousness [9]. According to E.A. Pozdeeva [10]:

(type of leisure), professionalization, which implies both the

criterion of social status and receiving material remuneration.

At this stage yoga is a popular type of Eastern gymnastics,

leisure. Schools, yoga studios are formed, a system of

competitions is formed, organizational bases at the

international and national levels, which leads to the expansion

of the geography of this direction of oriental gymnastics [5].

Yoga is an excellent alternative to traditional sports. People are

not always able to get to specialized places for sports training.

Yoga classes do not require well-equipped rooms and can be

held in any quiet and secluded place, such as your home. That's

why most people like this way of strengthening their physical

health and spirit [6]. During research the it was found that

people who practice yoga are less susceptible to heart and joint

diseases; very rarely overweight; more stress-resistant; in good

physical shape; do not exhibit aggression towards others; have

good memory and coordination of movements [7].

«...elements of khataha yoga have long been used in sports

training and in physical fitness technologies. ...the tasks that are

solved in fitness yoga classes are health improvement,

correction and correction of posture, muscle strengthening,

balance in the work of large and small muscle groups,

simultaneous development of joint mobility and muscle

strength, harmonization of mental processes, etc.».

When training high level martial arts athletes to fight, as a

rule, coaches pay close attention to shaping the mood for

victory. In this case, a small amount of time is devoted to the

formation of effective mechanisms of self-management of the

athlete's own condition, which negatively affects the

effectiveness of competitive activities. At the current stage of

martial arts development, an important condition for improving

the efficiency of the training process and competitive activities

Today's yoga as a spiritual practice is interesting primarily

from the psychological and health-saving point of view. More

and more often yoga is seen as a practice aimed at cognition of

oneself, transition to new levels of consciousness, cognition of

the outside world, including as an excellent psychotherapeutic

Corresponding author: Nikolay B. Vorobyov, Department of Physical Education Theoretical Foundations, Kozma Minin Nizhny

Novgorod State Pedagogical University, Nizhny Novgorod, Russia. E-mail: nikolay.nn@mail.ru.

Journal of Environmental Treatment Techniques

2020, Volume 8, Issue 2, Pages: 739-743

is the development and introduction of new technologies to

improve the level of athletes' self-government. Self-

management is a manifestation of the will of a sportsman - a

conscious tension of mental and physical forces of a person,

aimed at optimizing his own condition. For example, when the

tactics of combat change, an athlete must quickly adjust without

entering stress, to act and think clearly, and to control himself

differently using yoga practice in training. Yoga-practitioners

are private practices that complement the sports training

process and affect the recovery of an athlete after training and

especially after competitive activities.

Yoga exercises can have a direct and indirect impact on

various aspects of athletes' training. The direct effect on the

physical, psychological and theoretical training of athletes is an

important component in the recovery process. An indirect

effect of an exercise has on the technical and tactical training

There are a significant number of examples that confirm the

effectiveness of applying yoga to enhance the body's

capabilities. Athletes are not going to do cardiac arrest or do

something similar that yoga has demonstrated, but the fact that

it is possible to do so is of great scientific importance. If all

athletes know that the body reacts to consciously caused

signals, that heart rate, blood flow and other processes can be

subject to willpower, each athlete will be able to influence his

mental and physical training and learn to control emotions.

Studying yoga shows that the main task of classes is to form

an absolute balance and conscious control of feelings. In order

to exercise control over their body and mind, the athlete needs

to understand the mechanisms of this process through self-

monitoring and self-learning. He needs to learn to feel his body,

understand how the mind and perception work.

Often the characterization of specific exercises that have a

curative effect is reduced to a simple description of the external,

visual form of the posture [25]. Let us suppose that it will be

difficult for a beginner (and any ordinary person) to perform

the posture correctly according to this general description.

Specific motor activity of yoga, enclosed in a long static

retention of an unusual body position, has little in common with

European motor modes [26]. That's why precise methodical

instructions for doing the exercise are necessary. Moreover, the

same position may have different recommendations depending

on the initial state of the musculoskeletal system of the

practitioner [27,28].

[11]. Nowadays specialists offer modules of yogic practice

which help to solve problems of general and special kinds of

preparation of athletes in the most effective way, and

considerably increase functional condition before responsible

competitions, promoting achievement of the highest results and

keeping high level of health of athletes! [12]. The use of yoga

practices in martial arts groups to improve the level of athletes'

self-governance has recently gained more importance. This is

as with the use of yoga practice athletes have an increased level

of sportsmanship, a harmonious personality and condition of

the athlete. Yoga, as one of the most ancient systems of self-

knowledge and self-government, includes a huge number of

means and methods of psychophysical improvement of man,

which are presented in several directions of its development.

Nowadays, more and more martial arts coaches include

elements of yoga in their training, after which they notice a

significant improvement in the performance of athletes in

training, an increase in the level of self-control and self-

knowledge of athletes, an improvement in the physical and

functional preparedness of athletes.

Results and Discussion

This article deals with the application of yoga - practices in

martial arts groups to improve the level of athletes' self-

governance. The work was carried out based on the sports

organization "Shield and Sword", which has been effectively

operating for 7 sports seasons. In this club martial arts coach,

in our case we will take karate kyokushinkai classes, include

basic training and application of yoga - practice. Also

kyokushinkai karate athletes attend kundalini yoga classes

separately. The karate training in the sport club "Shield and

Sword" includes supportive yogic exercises, compensatory

yogic exercises and regenerative yogic exercises. Yoga-

supporting exercises are an effective means of reducing

monotony in athletes. Such exercises help to balance the

training process, restoring energy, physical and mental balance.

In karate training kyokushinkai is used as a supporting

exercise for yogis: floor stand on shoulders (modified

sarvangasana), shoulder stand (sarvangasana), locust

There is a significant amount of research confirming the

effectiveness of yoga in increasing the body's capacity [10, 13

16]. Athletes are not going to engage in cardiac arrest or do

something like that which was demonstrated by yoga, but the

fact that it is possible is of great scientific importance. If all

athletes know that the body reacts to consciously caused

signals, that heart rate, blood flow and other processes can be

subject to willpower, every athlete will be able to influence his

mental and physical preparation and learn to control emotions.

According to A. Kogler, [17]: «...the use of yoga practice for a

group of martial arts athletes is very varied in sports training.

They can be conventionally divided into a number of tasks

aimed at many aspects of the training process: general

development exercises; compensatory exercises; regenerating

exercises; a complex of asanas, vinyas and krii to reduce or

increase body activity, to warm up and concentrate; - relaxation

exercises; ideomotor and psycho-training exercises».

(

salabhasana), forward tilt sitting (paschimothanasana), plough

halasana), head stand (sirshasana), scales (mayuerasana),

triangle, triangle with turns, "head to knees" posture, "straight

body" posture (padasana), lunge, hull lifting, half stand on the

head, "bridge" posture.

Compensation yoga exercises aim to correct and

compensate for the developed muscle imbalance through

regular compensatory exercises. With the help of these

exercises the one-sided effect of training is corrected, the body

develops harmoniously, individual physical systems are

improved, and together with them the athlete's control over his

Methodological Framework

The methodological basis for this research is: (a) support

mechanisms of athletes of high qualification [18, 19, 20]; (b)

technology of formation of meth competencies of future

specialists in the field of physical culture [21, 22, 23, 24]; and

body. In karate trainings kyokushinkai is used as

compensatory yogic exercise: modified forward tilt standing,

semi-plow, modified cobra (modified bhujangasana), twisting

position, modified "onion", stretching groin (modified

bhadrasana), half lotus (modified padmasana), shoulder

stretching (modified homo khomukhasana), rest position

(modified vajrasana).

(

c) ways to improve the efficiency of the training process and

the competitive activity of martial arts [16].

In order to methodically correctly train martial arts athletes

with elements of yoga, it is necessary to know the mechanism

of action of these exercises on the body of athletes and to

foresee the effects of their use, so it is very important to choose

the right set of exercises for different sports that improve the

level of self-governance.

Regenerative yoga exercises are necessary for fast and deep

muscle regeneration, to restore strength and prevent injuries.

Journal of Environmental Treatment Techniques

2020, Volume 8, Issue 2, Pages: 739-743

Table 1: Influence of yoga elements on the preparedness indices of martial art

Impact of asana

Asana

Corrects and compensates for the development of muscle imbalance Applies to improve leg performance -

direct kicks, sidekicks, head kicks.

Uttanasana

Corrects and compensates for the development of muscle imbalance Applies to increase the endurance of the

athlete, strengthens the lumbar corset. Helps to stretch and strengthen the back surface of the body effectively

pulled calves, hamstrings, hips, back muscles and spine, has a general relaxation on the athlete's body.

Halasana

Viparitakarani

Mudra

Aimed at relieving tension in the legs and lumbar region of the back.

Shalabhasana

Aimed at strengthening the lower back, opening the chest.

Aimed at strengthening the oblique and transverse abdominal muscles, the facet joints are mobilized, the pear-

Parivritta Parsva shaped muscle is stretched and strengthened, the back muscles are pulled out. Stimulated organs of the

konasan

digestive, excretory, hormonal and genitourinary systems, relieves pain in the lower back, corrects pinching

and stretching in the pelvis and lower back.

Ardha

Matsyendrasana

Helps an athlete completely relax the corset.

Thanks to the intensive extension of the frontal surface of the body opens the chest, stretches out the

collarbone area and strengthens the quadriceps. The heart and all organs of the chest cavity are massaged, and

the lungs are enlarged in volume and their work is improved. Direct, twisting strokes are improved.

The pose stretches and opens the thoracic and shoulder parts, makes the hips, groin area and abdomen longer,

legs are stronger, increases the flow of blood to the pelvic organs, soothes the nerves, trains the vestibular

apparatus, improves the athlete's stand.

Dhanurasana

Natarajasana

Contributes to the development of hip mobility, soft extension of the back surface of the legs and buttocks,

strengthening them. The side muscles of the body, chest and neck, spine is actively pulled out and worked out.

The body is prepared to perform more difficult exercises.

Utthita

Triconasana

The correct posture is formed, a slouch is eliminated, and the back relief is kept, an overvoltage from muscle

fibres is removed and microcirculation improves, exchange processes are improved. Leg muscles are

stretched, groin.

Virabhadasana

Ardha

Padmasana

The correct posture is formed, a slouch is eliminated, and the back relief is kept, an overvoltage from muscle

fibres is removed and microcirculation improves, exchange processes are improved.

Opens the chest, makes the muscles and ligaments of the ankles, thighs and shoulder girdle more elastic,

stretches the triceps and the broadest muscles of the back.

Gomukhasana

Helps to stretch and strengthen the back surface of the body. effectively stretches the calves, hamstrings, hips,

back muscles and spine, has a general relaxation on the athlete's body.

Vajrasana

Sarvangasana

Aimed at strengthening the nervous system, eliminating over excitation.

Paschimottanasa Corrects and compensates for the development of muscle imbalance.

Applied to improve leg performance - direct kicks, sidekicks, head kicks.

Promotes deep concentration of the athlete, increases thought processes, eliminates stressful processes in the

body. It prevents the aging process, activates the epiphysis, which is responsible for the main function of the

athlete's body, enhances the functions of analysis and control of the athlete.

Shirshasana

It leads to an increase in the production of pleasure hormones, which gradually reduces the level of tension and

anxiety, promotes a gentle stretching of the spine and the development of its flexibility and mobility, helps

increase the volume of the chest, elongates and strengthens the neck, makes the arms and back muscles

stronger. It is a fundamental exercise to stabilize an athlete's physical condition. Corrects and compensates for

the development of muscle imbalance.

Bhujangasana

It is used to control and relax the entire muscle corset.

Mayuerasana

Savasana

Aimed at reinforcing the wrist, hands and abdominal walls.

Aimed at relaxing the whole body, reducing muscle tension, beneficial effect on self-control.

Parivrtta Janu

Sirsasana

Helps to improve hip mobility, increase stretch of inguinal and posterior hip muscles. Applied to improve leg

performance. Hits - direct leg blows, side blows, head blows.

Parvrtta

Trikonasana

Affects the leg muscles, toning them, there is a good stretching of the feet, caviar, hamstrings and groin. The

spine stretches out and becomes more flexible, the chest develops, the lung system improves, there is a

purification of the blood system.

Necessary for pulling the Posterior Thigh Muscle, Caviar Muscle and Lower Back Muscle. Helps to open the

pelvis, improves digestion and normalizes the excretory system, soothes the nervous system and helps to

restore strength.

Janu Sirsasana

Chaturanga

Dandasana

Navasana

Strengthens hands, arms, shoulders, back and neck muscles. Improves blood circulation in the upper body. The

focal point is the hands. Necessary to improve basic strokes.

Helps relax back and neck muscles, reducing tension and headaches.

It strengthens the wrists, reducing the risk of sprains and injuries, strengthens nutrition for the spinal column

and the tissues surrounding it. Strengthens and stretches back muscles, eliminates slouch.

Necessary to correct the athlete's post, the correct setting of blows.

Chakrasana

Journal of Environmental Treatment Techniques

2020, Volume 8, Issue 2, Pages: 739-743

Regeneration has many positive aspects for a karate athlete.

Among the most important are these:

the fight, intelligence, the end of the fight and at the same time

properly distributes its load, controls its fear, aggression. It

should also be noted that an athlete's self-governance increases

with his or her experience.

Postload recovery;

Rapid elimination of fatigue symptoms;

Preventing injuries to permanently loaded muscle groups;

Balancing the work of the higher nervous system.

References

These advantages make it possible to significantly improve

the efficiency of the training process. They accelerate the

development of correct sports techniques, movement skills,

protect the body of the athlete. Psychological yoga exercises

revive passive attention, which leads to better self-control.

Yoga exercises include the attention of an athlete, just as they

do in meditation. Asanas improve cerebral blood circulation

and stimulate neuroplasticity of brain structures, which creates

the conditions for increased mental ability develop the skill to

learn something new. All parts of the brain are constantly

working. This means that at any moment millions of neurons

are in an excited state. The brain needs a huge amount of

energy. The delivery of that energy to the brain depends on

effective blood supply. Asanas significantly improve the blood

supply to the brain and significantly increase its efficiency.

On the basis of the analysis of activity of sportsmen of

sports club "Shield and Sword" during intensive trainings and

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