|
IMPORTANT
INSTRUCTIONS
1.
YOGASAN should be done on empty stomach in ventilated place in the
morning or evening or at least 3 or 4 hours after food. Half
an hour gap should be there before you take a heavy tiffin, after
practice of Asanas.
2.
One cup of milk or tea can be taken ten minutes after practice of
Asanas if before, then there must be an interval of at least half
to one hour.
3.
Yoga Asanas should be practiced only after 12 years of age.
4.
Practice of Asanas for curing diseases must be done under personal
supervision of an experienced instructor.
5.
Take bath before Yogasan or bath may be taken after half to one hour
of practice of Asanas.
6.
The ground for practicing Asanas should be level, clean and free
from noise.
7.
Clothing should be in accordance with the season. Men may wear a
loin cloth or shorts. Women may wear a loose blouse and stretch
pants.
8. Spread a folded blanket on the floor and practice the Yoga Asana
over the blanket (or a mat or a carpet)
9.
Do not wear spectacles or loose ornaments. They may get damaged and
may also cause injuries.
10.
In the beginning, each Asana, may be practiced for a few seconds
and gradually increase the duration of time.
11.
Yogasana is a non-violent activity and therefore should be no jerk
or rapid movement of the body.
12.
One should remain silent while practicing asanas, keep awareness on
breathing pattern and on the parts of body. This will enhance the
benefits.
13.
If one is suffering from fever or complicated diseases one should
not practice asanas. Women should not practice during pregnancy and
during menstruation. It is better to take proper guidance before
starting asanas.
14.
In between practice of relaxation exercise is essential so that
breathing returns to normal before starting another asana. Keep
watching breathing during practice of asanas.
15.
Haste or quickness in coming to the final position from the initial
position and vice versa should be avoided. Your relaxed breathing
should be criteria to follow after and during practice of asanas.
16.
The performer of Asanas should take light food in order to keep the
body light.
17.
After practicing Yogasana, Shavasanas should be performed. Shavasana
is a perfect asana. By shavasana the body gets relaxation and
becomes energetic.
18.
After performing one asana, the reverse posture asana should be
performed. This is a must.
19.
Asanas must include postures giving importance on sciatica nerves
and spines, stomach and mind.
20.
For spine, forward bending should follow backward bending, then
perform both side bending and then both side twisting.
21.
Asanas for strengthening digestive systems must be given priority.
22.
Perform step by step, according to one’s stamina. Every asana should
be done comfortably.
23.
The total duration may be half hour to one hour. Minimum time may be
fifteen minutes.
24.
Before starting asanas and also Pranayam, one must see that one’s
body and mind are calm, serene and undisturbed. If one is tired,
fatigued, mentally or emotionally disturbed, then one should relax
in shavasana for ten to fifteen minutes and then start the practice.
25.
If the practice of asanas are discontinued due to some unavoidable
circumstances there is no fear of any adverse reaction. After some
days you can again start practicing.
26.
The sequence should be Asanas, Mudra, Bundhas and then Pranayam.
Asanas should be started by performing stretching exercises,
movement of limbs, suryanamaskar and then other asanas.
27.
Regularity is the most important factor if you want to derive the
full benefits of the Yoga Asanas quickly. Observing definite time
schedule, practicing at same place will add to the advantage.
Practice in group will help further.
B.Sharma
Pradhan Acharya, OEYR
E-mail :
pradhanacharya@excelyoga.com
|
