is necessary to keep certain matters in view for performing Yogasanas. They are
For the purpose of eradication of diseases one should perform Yogasanas
under the personal guidance of an experienced teacher.
Practice of Yoga should be regular and without break, bearing in mind the
necessity of seven elements —discipline,
faith, self-confidence, love, effort, sincerity and ample soul force.
Yoga exercise should be undertaken after brushing the teeth, cleaning the
tongue, washing the mouth and other morning rituals.
It is very important to clean the bowels before starting Yoga exercises,
especially for eradication of diseases. For the performance of special poses, it
is absolutely necessary to have bladder empty and bowels clean.
5. If before performance of Yogasanas bowels have not been
cleared with nature’s aid, then it may be necessary to drink a full glass of
warm water or a cup of tea, coffee, cocoa, or milk chocolate. If one wants to
perform Yoga exercises after light breakfast then atleast a minimum of one hour
period should elapse before performance of Asanas. One should not perform Yoga
exercises unless four hours have passed after eating regular food. One should
take a breakfast or meals atleast half an hour after Yoga exercises.
If one takes bath before performance of Asanas, this practice will be
found very helpful as one feels lightness in the body If due to heat, one
perspires during Yoga exercises, he is allowed to take shower bath after half an
hour of exercise. If before and after Asanas one takes shower or wash bath, then
lightness of the body freshness as well as satisfaction will be experienced.
Yogasanas can be practised in the morning or evening depending upon
availability of time.
One should perform Yogasanas in open or in a place well ventilated and
clear of pests.
One should not perform exercises on an open ground or unlevelled ground.
One should spread a carpet and there on a blanket on a level ground and then
only perform Asanas.
One should not continue wearing spectacles or ornaments during the
performance of Asanas. If you do so; either they may break or may injure your
One should not perform Asanas immediately after a long walk in sunlight
During the practice of Asanas facial muscles should not get stressed and
eyes, ears and breathing should not suffer any strain and no kind of pressure
should be felt.
Performance of all Asanas should be rhythmic. There should be no hurry or
One should not have physical tiredness or mental stress and the body
should not feel stiffness as it is not proper to carry out Yoga in such bodily
conditions. One should therefore avoid undesirable conditions.
If one performs Asanas only mechanically, much advantage can not be
gained. Hence on every occasion such exercise should be carried out with mental
concentration, proper understanding and feeling of getting desired effect of
One should not unnecessarily talk during Yogasanas practice.
initially you start practice of Yogasanas keep your eyes open so you can thereby
see what and how you are performing, whether it is right or wrong. After due
experience when you feel perfect in Yoga practice. keep your eyes closed so that
with desired discipline and control of the body, you concentrate your mind on
the advantage being gained by each Asana on the internal glands.
During the practice of Yogasana, body only should be active. Mind should
be quiet and at ease. If the mind is uneasy or it is working in the opposite
direction then one cannot be capable of finding out mistakes being committed
Always breathe through the nostrils during practice of Asanas. Do not
breathe through mouth. One should be alert about this habit. Breathing should be
rhythmic with forward and backward bending during performance of Yogasanas.
On completion of all Asanas it is essential to practise Shavasana for
atleast ten to fifteen minutes. This practice will allow any strain suffered by
any part of body to get relaxed and the body will feel lightness.
Such Asanas, where one has to bend backward or forward are helpful when
one has higher or lower blood pressure.
For a patient who has pus in the ears or whose eyes are weak or whose
ratina has some damage should not perform Shirshasana or Sarvangasana as well as
Halasana and such other Asanas where legs go up and head is kept down.
23. If one performs Asanas in haste or incorrectly or just as a drudgery
the ill effect of the same would be observed in a few days only and one can see
the need to make the necessary correction in the practice. If you do not find
out your mistake it is absolutely essential that you get guidance from a person
who is regular in practice of Asanas and Pranayama, and one who has the
knowledge, who is willing to teach other fellow. The teacher should not
only have a liking to teach and knowledge for the same but it is also essential
that he should come down to the level of understanding capacity of the student.
If practice of Yoga is imparted methodically, scientifically, in a
straight forward manner and naturally as well as with enough interest; then only
within a few days practitioners will experience the advantages and effect of the
lessons. Yoga practice will make body feel light ,
mind will remain
happy, mind will lose fickleness. Practitioner will feel hungry, natural call
will be clear, he will have deep sound sleep and he will experience brightness
of the body, mind and soul as like bright sunshine after a downpour of rain.
Spiritual practitioner will observe an extraordinary change in his
individual capacity, if he carries out Yogaabhyas regularly He will be more
honest in his personal life as well as social life. One will observe plenty of
discipline in his habit of eating, drinking and all movements as well as
sleep. He will inherit a new life.
Children upto 12 to 14 years of age should not be instructed in all
Have faith in practice of Yoga. An aspirant should sincerely practise
Yoga then he will be able to save himself from big damage.
Sivananda Yoga (Yoga DVD)
Yoga, A Way of Life - Sri Swami Adhyatmananda
"Yoga and Health" - a complete book with Question & Answer section by Sri Swami Adhyatmananda
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