GUIDELINES FOR YOGA PRACTICE
- Always face East or North during practice. When lying down, head towards East or North.
(Exception: For Surya Namaskar, follow the direction of the sun
till sunset. Otherwise, face east or north.)
- Practice on an empty stomach. If not feasible, a glass of plain water, juice or milk, a few nuts or fruit in very small amount, a light snack such as yogurt, may be taken 30 minutes before practice.
- After practice, allow 30 minutes before taking a light meal.
- Allow 1 hour after practice before taking a full meal.
- Allow 3 hours after a heavy meal before practice.
- There are no dietary restrictions, although in the long run it may enhance the practice.
- Ease bladder and move bowels before practice. Relieve yourself if necessary during practice.
- Wear light clothes. Avoid tight outfits, tight waist bands, buttons and zippers. Elastic waist bands are best.
- It is best to practice 2 hours before sunrise, between 4-6 a.m or after sunset, 6-8p.m. Otherwise, any convenient time will do. Go to sleep latest by 10 p.m. Get up 2 hours before sunrise.
- Use a blanket, a thick folded bed sheet, or a foam 1-1 ½ inches thick, a rug or carpet.
- Practice in the open or in a well ventilated room. Always keep windows
- Try to practice at one permanent spot. It helps create a positive atmosphere.
- In the beginning, practice some half an hour. One may increase gradually after completion of whole course. Increase the number of breathing rounds for each posture or do some extra postures from other days.
- A shower or bath is not necessary before practice.
- Allow 30 minutes after practice for a bath or shower. Avoid too cold or too hot water. Luke-warm bath is best.
- Go into the postures slowly. Unlike other physical exercises which involve quick movements, yoga involves slow, easy and graceful movements.
- Do not strain! Perform according to your capacity, with ease and grace.
- Relax for 3-5 breathing rounds between postures.
- After completion of any yoga session, relax in corpse posture for at least 5-10 minutes.
- Anyone above the age of puberty, 12-14 yrs, can practice yoga. Children under 12 should avoid, unless in special circumstances, under strict supervision. However, they may practice yogic breathing. From a tender age all children should be taught low, abdominal breathing, through the nostrils. This will help them keep healthy and avoid all illnesses linked with improper breathing.
- Women should avoid all heavy postures during their menses.
- Women should not start yoga practice during pregnancy and should wait at least 3-4 months after childbirth to start.
- Pregnant women already practicing yoga may carry on up to the 7th month. After childbirth they may resume yoga after 2-3 months.
- After practice we should feel quite fresh and in shape, both physically and mentally. Improper practice will cause fatigue. We should try to reassess our practice and find any fault.
- In case of illness, seek medical advice first.
- Any form of addiction should be tackled gradually, not to cause any imbalance.
- PRACTICE REGULARLY! The beneficial effects will usually come after a few weeks. There are many cases where beneficial effects are felt within days of practice. Others, within one or two weeks.