Before starting yoga practice, practitioners need to keep certain rules and precautions in mind. Therefore, it is essential to fully understand the following instructions before beginning the practice. While anyone can practice asanas, they are truly beneficial and effective only when performed with the right preparation and in the proper manner.
1. Breathing: Always inhale through the nose, unless there are specific instructions to the contrary. During the practice of Asanas, the breath should be synchronized with the Asanas.
2. Awareness: Awareness is as essential for Asanas as it is for other yoga practices. The purpose of practicing asanas is to influence and harmonize all levels of a person—physical, Pranic, mental, emotional, transcendental, and spiritual. Initially, it may seem that asanas are only related to the physical level, as they involve the operation of various body parts. However, when performed with awareness, they impact every level of personality. Awareness encompasses various meanings, but it primarily involves physical activity, body sensations, pranic activity, concentration on specific body parts or chakras, and consciously noting thoughts or emotions that arise during practice. The essence of awareness is to accept any good or bad, auspicious or inauspicious thoughts as they come, without evaluating them. Ultimately, thoughts are energy and are not inherently good or bad. Awareness is essential for maximizing the benefits of practices.
3. Relaxation: At any point during the practice of asanas, one can perform Shavasana or a comfortable pose, especially when experiencing physical or mental fatigue. Shavasana should also be practiced at the end of the session.
4. Practice Order: One should complete Shatkarmas (cleansing techniques) before starting asanas, followed by Pranayama, then Pratyahara, Dharana, and finally Dhyana (meditation).
5. Counter Asanas: Especially during the practice of medium and advanced level asanas, the program should be structured so that back-bending asanas are followed immediately by forward-bending ones and vice versa. Similarly, any asanas performed on one side of the body should be repeated on the other side. The practice of counter asanas is necessary to bring the body back to a balanced state.
6. Practice Timing: The best time for practice is from two hours before sunrise until sunrise, known as Brahma Muhurta. However, asanas can be practiced at any time during the day, except immediately after meals. The morning is particularly suitable for advanced practitioners, as the atmosphere is pure and calm, and the digestive activities have settled. In the evening, the two hours around sunset are also suitable for practice.
7. Practice Location: Asanas should be practiced in a spacious, ventilated, and quiet room. Outdoor practice is also possible, but the environment should be pleasant, with trees and flowers, avoiding strong winds, cold, pollution, or foul odors. Special care should be taken regarding space when performing poses like Shirshasana (headstand).
8. Clothing: Wear loose, lightweight, and comfortable clothing while practicing. Remove jewelry, glasses, etc., before starting.
9. Bathing: It is advisable to take a bath with cool water before practicing asanas.
10. Empty Stomach: It is essential to empty the bladder and bowels before practicing asanas. Ensure that yoga practice is done three to four hours after eating.
11. Diet: It is beneficial for practitioners to consume natural foods and adopt a moderate diet. A pure vegetarian diet is highly recommended for yoga practitioners. When eating, it is advised to fill half the stomach, one-fourth with water, and leave the remaining one-fourth empty.
12. Avoiding Stress: Never exert excessive force while practicing asanas. Initially, the muscles may feel stiff, but with continuous practice, they will naturally become flexible.
13. Age Limit: Asanas can be performed by individuals of various age groups and all levels.
Contraindications/Precautions:
Individuals suffering from long-term ailments such as fractures, gastric ulcers, tuberculosis, or hernias should consult a yoga teacher or physician before practicing asanas.
General Benefits of Yoga Practice*
– It promotes physical purification, keeping the body free from diseases.
– The body becomes beautiful, attractive, and fit.
– It relieves mental stress and keeps the mind calm.
– It helps maintain mental stability, free from disturbances.
– It enhances physical and mental strength.
– It improves the nature of a lifestyle that is contrary to nature.
– It helps in quitting alcohol and substance abuse.
– It fosters positive development.
– It promotes spiritual growth.
– It increases the ability to concentrate.
– It leads to success in life.
– It facilitates self-realization.
– It encourages mind-body coordination.
