The following advice and precautions should be carefully taken before practising asana.
IMPORTANT
Take it really slowly at first. Do not to attempt advanced asanas without proper preliminary exercises and warm-ups over several years. Though any person may start to practice asanas, they only become truly effective and beneficial when performed in the proper manor after correct preparation. Asana should be performed slowly with complete awareness of the body, breathing and mind. For best results asana should be practiced everyday with patience, gentleness and determination. Asana should never be attempted without proper guidance from a qualified instructor.
BEFORE STARTING
Take a cold shower. This will greatly enhance the effect of your yoga practice.
EMPTYING THE BOWELS
Before starting yoga the bowels, bladder and intestines should be emptied.
EMPTY STOMACH
The stomach should be empty. Do not begin yoga until at least 4 hours after a heavy meal. Early morning practice is recommended. Drink plenty of water after yoga.
USE A YOGA MAT
Do not use a mattress which is spongy or filled with air. Blankets are also good.
CLOTHES
During Yoga it is best to wear loose, light and comfortable clothing. Before commencing remove spectacles, wristwatches and jewellery from your body.
PLACE OF PRACTICE
Should be in a well-ventilated room, where it is clean, calm and quiet. Practice in the shade, but never after sunbathing. The ground should be clean and flat, preferably outside in a beautiful garden or natural environment.
WARM-UPS
Always do 10 to 20 minutes of simple warm-ups before starting asana. This can be done by practicing the pawanmuktasana series – basic flexibility and removal of minor energy blocks, or 5 to 10 rounds of surya namaskar – salutations to the sun. This will ensures that all the joints are open and loose, and the muscles are warm and relaxed.
BREATHING
Always breathe slowly and deeply through the nose, co-ordinating the breathing with the stretch.
AWARENESS
Asana should be performed slowly with full awareness of the body, mind, breathing or spiritual centres.
RELAXATON
Relax the mind and body before, during and after asanas. After asanas practice savasana for at least 10 minutes.
COUNTER-POSE
Every stretch should be followed by an equivalent counter-pose, i.e. forward bending followed by backward bending.
INVERTED STRETCHES
Do not do inverted stretches if you have eye problems or head and neck injuries. Women should not practice inverted stretches during menstruation or pregnancy.
PAIN
Never exert undue force or strain. Pain is treated by the yogi as a stop signal. If you experience pain in any part of the body, the stretch should be immediately terminated. Seek medical advice. Beginners may find their muscles stiff at first, but after several weeks of regular practice they will become surprisingly suppler.
RESTRICTIONS
People who have fractured bones and those who are suffering from any chronic disease like ulcers, tuberculosis or hernia, or any mental or physical condition or restriction, should seek professional medical advice before commencing yoga. If there is any reason why you feel you should not practice yoga, you should first seek advice from a qualified medical practitioner.
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