Practice Yoga Asanas

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Hints and Cautions for the Practice Yoga Asanas
The Requisites

1. Without firm foundation house cannot stand . with out the practice of the principal of

yama and niyama , which lay down firm foundations for building character, there cannot be an

intergrated personality, practice of asanas without the backing of yama and niyama is mere

acrobaties.

2. The qualities demanded from an aspirant are discipline , faith, tenacity and perseverance

to practise regular without interruptions.



3. Before starting to practise asanas , the bladder should be emptied and the bowels
evacuated . topsy-turvy poses help bowel before the practise os asanas , start with
sirsasana and sarvangasana and their varitoins . Attempt other asansas only after
evacuation. Never practise advanced asanas without having first evacuated the bowles.
4. Asanas come easier after taking a bath. After doing them , the body feels sticky due to
perspiration and it is desirable to bathe some fifteen minutes later . taking a bath or a
shower both before and after practicing refreshes the body and mind.


5. Asanas should preferably be done on an empty stomach . if this is difficult , a cup of tea or coffe, cocoa or milk may be taken before doing them . they may be practiced without discomfort one hour after a very light meal . allow at least four hours to elapse after a heavy meal before starting the practice . food may be an hour after completing the asanas.

6. The best time to practise is early in the morning or laate in the evening . in the morning asanas do not come easily as the body is stiff. The mind , however , is still fresh but its alertness and determination diminish as time goes by. The stiffness of the body is conquered by regular practice and one is able to do the asanas  come better and with greater case. Practice in the morning makes on work better in one’s vocation. In the evening it removes as the fatigue of the day’s strain and makes on fresh and calm , Difficult asanas should  therefore . be done in the morning when one has more determination and stimulative (like sirsasana, sarvangasana and their variation and paschimottanasana ) should be practiced in the evening.
7.    Do not practice asanas after being out in the hot sun for several hours.

8.    They should be done in a clean airy place, free from insects and noise.
9.    Do not do them bare floor or on an uneven place, but on a  folded blanket laid on a
level floor.


10. No undue strain should be felt in the facial muscles , ears and eyes or in breathing during the practiceClosing the eyes
11. In the beginning , keep the eyes open, then you will know that what you are doing and where you go wrong .if you shut your eyes you will not be position to watch the requisite movements of the body or even the directionin which you are doing the pose . you can keep your eyes closed only when you perfect in a particular asana for only then will you be able to adjust the bodily movements and feel the correct stretches. 
Mirror
12. If you are doing the asanas in front of the mirror , keep it perpendicular to the floor and let it come down toground level, for other wise the poses will look slanting to the angle of the mirror. Tyu will not be able to observe the movements or placing of the head shoulders in the topsy-turvy unless the mirror reaches down to the floor.


13. During the practice of asanas, it is the body alone which should be active while the brain
should remain passive, watchful and alert. If they are done with the brain, they you will not be
able to see your own mistakes.


14.In all the asanas, the breathing should be done through the nostrils only and through the mouth.

15 Do not restrain the breath while in the process of the asana oe while staying in it. Follow the

instructions regarding breathing given in the technique sections of the various asana as described

hereafter

16. After completing the practice of asana always lie down in savasana for at least 10 to 15 minutes,

as this will remove fatigue.

17. Read carefully the hints and cautions for the practice of pranayama before attempting it

(see part 3 ). Pranayama may be done either every early in the morning before the asana or in the

evening after completing them. If early in the morning , pranayama may be done first for 15 to 30

minutes: then a few minutes of davasna, and after allowing some time to elapse, during which one

may be engaged in normal activities, practice asana. If, however, these are done in the evening,

allow at least half an hour to elapse before sitting for pranayama.
18. Do not start with Sirsasana and Sarvangasana if you suffer from dizziness or high blood pressure.

First practice Paschimottanasana Uttanasana, and Adhomukha Svanasana

before attempting topsy - turvy poses like Sirsasana and Sarvangasana and after doing these pose

repeat Paschimottanasana, Adhomukha Svanasana and Uttanasana in that order.

19 . All forward bending poses are beneficial for person suffering from either high or low blood

pressure.




20. Those suffering from pus in the ears or displacement of the retina should not attempt
Topsy- turvy poses.Special provision for women

21. Menstruation: Avoid asana during the menstrual period. But if the flow is in excess of normal,

Upavistha Konasana, Baddha Konasana, Virasana, Janu Sirsasana, Paschimottanasana and

Uttanasana may be performed with beneficial effect. On no account stand on your head during

the menstrual period.



22. All the asana can be practised during the first three months of pregnancy. All the standing poses and the forward bending asana may be done with mild movements, for at this time the spine should be made strong and elastic and no pressure should be felt on the abdomen. Baddha Konasana and Upavistha Konasana may be practised throughout pregnancy at any

Time of the day (even after meals, but not forward bending immediately after meals) as these two

asana will strengthen the pelvic muscles and the small of the back and also reduce labour pains

consider-ably. Pranayama without retention (kumbhaka) may be practised throughout pregnancy,

as regular deep breathing will help considerably during labour.


23. No asana should be done during the first month after delivery. Thereafter they may be practised

mildly. Gradually increase the course as mentioned in Appendix I. Three months after delivery all

asana may be practised with comfort.
24. Faulty practice causes discomfort and uneasiness within a few days. This is sufficient to show that one is going wrong. If you cannot find the fault for yourself, it is better to approach a person who has practised well and get the guidance.


26. Continuous practice will change the outlook of the  practiser . He will discipline
himself in food, sex, cleanliness and character and will become a new man.





The bodily movement become graceful. While performing asana, the student’s body assumes

numerous forms of life found in creation- from the lowliest insect to the most perfect sage - and

he learns that in all these there breathes the same Universal Spirit - the spirit of God. He looks

within himself while practising and feels the presence of God in different asana which he does with

a sense of surrender unto the feet of the LORD.

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