Whether you are a beginner at yoga or may have been doing yoga practice for a while, these simple guidelines by Divyayog can help you gain more benefit from your yoga practice. As shared with Savita Narayan.
Yoga is a complete mind-and-body discipline that has been practised in India for centuries. Over time a huge body of work has developed on the theory behind its practice. As with any much-studied science, the masters have enumerated certain methods for the yoga practitioner to follow in order to gain maximum advantage. Here are some points to keep in mind when practising yoga.
Attitude
The mindset of the practitioner plays as big a part in the success of a yoga session as the actual physical practice itself.
DO
- When you practise yoga, believe in the science of yoga. Keep an open mind and have faith in the practices.
- Practise without expectations and only focus on yogabhyas - the study and the practice of yoga.
- Do not be swayed by misconceptions that yoga is only for followers of a particular religion or only for achieving weight loss.
- Practise a traditional form of yoga.
- Keep yourself focused on what you have to do, are doing or have done.
DON’T
- Do not consider yoga merely as a form of exercise. It impacts all aspects of your physical and mental being.
- Yoga is science, not magic. So do not have too many expectations or goals. The benefits will follow naturally.
- You will achieve results (health and a sense of well-being) as you become one with yourself and with your body.
- Do not be distracted during practice.
Discipline
DO
- Yoga is a science, thus there is a method to be followed in its practice.
- A disciplined lifestyle will help achieve the best results.
- Regular practice brings one to the path of health.
DON’T
- If you are not disciplined with your schedule, thoughts and mind, you may not get the full benefit of yoga. It will then only impact you just as much as any other physical exercise.
Yoga Mat
DO
- Always use a yoga mat.
- Your yoga mat is your asana, your seat on which your vibrations stay.
- Respect your mat.
- Your mat is your personal belonging and is not to be shared.
- Keep your mat clean.
DON’T
- Do not perform practices without a yoga mat.
- The mat provides cushioning and prevents direct contact with the cold floor, which is not good for your joints.
- Do not regularly change your yoga mat.
Clothes
DO
- Wear simple, comfortable clothes during yoga practice, which will not impede your movements.
DON’T
- Do not wear metallic ornaments which may injure you or cause discomfort during practice, such as bangles, ring, ear ring, watch or belt.
Time
DO
- Sunrise is the best time. If that is not possible, then opt for sunset. Decide on one time and practice regularly at the same time.
- In the early mornings, the stomach has already been empty for about 6-8 hours. An empty stomach is comfortable for exercising.
- Yoga is best practised at sunrise because the body and mind are fresh at that time after a night of rest.
- Exercising the first thing in the morning is easy to fit into a routine and energises the body for an active day.
- Early morning is a peaceful time without the disturbances of everyday life. It is a time when one can focus on exercise and meditation.
- The mind is receptive and calm in the early morning.
DON’T
- Do not practise yoga at night or at noon; you can meditate or do Pranayama at these times, not asanas. Noon in Asian countries can be very hot and uncomfortable for physical activity. Also, it is close to the time of the afternoon meal when energy levels dip and it is difficult to focus the mind.
- Do not frequently change your time for yoga practice, stick to one time every day.
Place
DO
- The place in which you practise Yoga should be clean and neat for you to focus easily. It should be dimly lit.
- The place should be noise-free to achieve maximum focus.
- Try to practise at the same place with the same asana (Yoga mat).
DON'T
- Frequent change of place or yoga mat should be avoided.
- Switch off your TV and mobile phones during practice. These gadgets can disturb.
- Avoid windy locations, open places and sharp sunlight.
Bath
DO
- We strongly recommend a warm shower before yoga practice in the morning. This helps reduce body stiffness and prevents muscle injuries.
- Do wash yourself before yoga practice in the evening. A shower loosens muscles and reduces stiffness.
DON’T
- Do not shower immediately after yoga practice.
Eating
DO
- If practising yoga in the morning, it is better to do so on an empty stomach. A full stomach when practising yoga could lead to discomfort, vomiting, nausea. Also, the body’s energy after eating is diverted towards digestion, not physical activity.
- You can drink water or other liquids 20 minutes before your practice
- If practising yoga after breakfast, ensure a gap of 2 hours between breakfast and yoga.
- If practising yoga in the evening, ensure a gap of 4 hours between lunch and yoga practice.
DON’T
- Yoga is not to be practised soon after a meal since it will disturb the process of digestion.
Precautions During Yogic Practices
DO
Precautions during asanas
- Yogasana is a nonviolent practice; make sure you do not do practices beyond your physical limits. The practices should be done (at least few sessions or so) under the guidance of a competent yoga teacher.
- You know your body better than anyone else in the world, so respect it. Do gradually grow in stamina, strength and flexibility.
- Cultivate patience during practices. Your flexibility (physical and mental) has to grow naturally.
Precautions during Pranayama
- Pranayama is to be performed with ease, without discomfort and with a stable mind.
- If you feel giddy, uncomfortable during the practice of Pranayama, stop immediately and try to relax.
DON’T
Precautions during asanas
- Do not stretch or exert your body beyond its capacity. Forced and sudden action may cause injuries.
- Do not be discouraged when you are not able to do certain asana or yogic practices.
- Never compare your practice with someone else’s.
Precautions during Pranayama
- Prana is the vital force in each body and ayama is the expansion of prana throughout the body with various breathing practises. Do not force Pranayama beyond your capacity, it may have physical or mental side effects.
- Do not perform difficult Pranayama practices without learning them from someone who knows them well.
