Yoga Some Dos and Dont's in the Practice of Asanas & Pranayamas Benefits Beginners Hatha Yogic History

Some Dos and Dont's in the Practice of Asanas

The best time for the practice of Asanas in the morning time If there is time, one may practise them in the evening also. However, The Asanas to the practiced in the evening must not be strenuous because at evening time the stomach is not so light and empty as it is in the morning time the stomach is not so light and empty as it is in the morning after defecation. The best hours of practice during morning and evening are between five and seven o’ clock. During winter, the morning session may extend upto eight o’ clock. The hours of practice should be fixed after taking into consideration the climate and weather. In the cold countries of Europe, U.S.A.,etc., these may be practised only during the evening hours because are not accustomed to get up so early in the morning.

The Asanas may be practised by men and women of all ages between 12 and 60 or even 70 without any fear of ill effects. However, Strenuous postures may not be attempted by people of advanced age because with the advancing age, there is diminution of blood, flaccidity of muscles and stiffness of joints which make the performance of these Asanas somewhat painful. Difficult Postures Are also to be avoided by the young children because their bones are yet soft and there is a danger of their deformity, But for the grown up youths, whose bodies have matured, all the strenuous postures are recommended. It will not only be so difficult but even beneficial.

Asanas must be practiced only on empty stomach; otherwise some of the tender or delicate parts of the body may be adversely affected. Instead of gaining something one may do oneself a good deal of harm. It is, therefore, recommended that Asanas be practiced in the morning only after cleaning the teeth, mouth and the evacuation of the bowels. Even during winter, one must not take tea before the practice of asanas.

Asanas and pranayamas should not be practiced by those suffering from illness or fever. The practice may increase temperature of the body. Pregnant women also should not practice or attempt difficult postures because the practice is likely to impair the growing foetus in the womb and the child may be even still-born or deformed. The Asanas should not be practiced by women during menstruation. The Asanas and pranayamas, therefore, be practiced by those people enjoying normal health or suffering from only minor physical disorders. This is the dictum of the classical yoga.

For the practise of Asanas and Pranayamas, the place selected should be even, clean, free from dust, smoke and fumes, foul odour and noise. A room with a pleasant atmosphere or a garden may also serve the purpose. Asanas and pranayamas should never be practiced in an impure atmosphere, because during practice one exhales harmful bacteria and germs while one should inhale fresh air full of oxygen.

While practicing Asanas, one should not wear clothes which do not permit free movements of the various limbs of the body. During women may wear woollen sweater, vest and pyjamas while women may wear woolen salwar, pyjamas, shirt or leotard. Minimum clothes on the body should be the rule.

One should not eat anything immediately after the Asana session; otherwise some of the benefits of the practice may be lost since the digestive system is under strain. One should, therefore, take breakfast at least half an hour after the Asana session. Better still, one should take only milk. Hot spices like chillis are to be avoided when one practice yoga regularly.

One should never attempt difficult postures when one starts learning yoga because these postures when one stats learning yoga because these postures create undue strain on the veins, arteries nerves and lungs. In the beginning one should start with light, easy postures and as the joints because supple with light, easy postures and as the joints become supple with practice one may go on to attempt difficult ones.

The Asanas session should never be a hurried one. Postures may follow one another in slow succession. It is not advisable to start practicing Asanas from books. In the beginning one should seek the guidance of an experienced teacher.

The beginners may feel some pain in the joints and muscles after a couple of days’ practice. They should not worry on account of this. It is natural and practice must be continued. As the body begins to get regular exercises, the pains and aches disappear in three/four days.

For the practice of Asanas, one must have a carpet on which is spread a blanket or a mat. In the course of practice even if one falls down the blanket prevents serious injury while it makes comfortable those postures performed in lying down position.

Some of the postures are done on one side. Any posture done on right side must be repeated on the left side also. In addition to this, one must so arrange the sequence of postures that each succeeding posture exercises the limbs and joints in the opposite direction; for instance, shoulder stand must be followed by cobra or fish posture.

Those who have suffered fracture of bones must avoid strenuous postures because the bones are likely to be fractured again at the same place where they were fractured before.

The Asana session should be so planned as to sufficiently exercise the body and one feels exertion. Yet the exertion must be relieved soon and the body becomes light and energetic. After ‘a few minutes’ rest one must feel easy and refreshed.

To derive the full benefit of the practice, one must bear in mind that in some Asanas the breath is held out and in some held in. Sun salutation, Paschimottana ( Front bending No. 1). Hanumana No. 2, Circle and Snake or Cobra Asanas fall into this category. There is yet another category of Asanas in which the breath should be natural. While practicing Asanas of both these categories one must bear in mind to breathe correctly.

If there is perspiration during the practice of Asanas, wipe it with a napkin. This makes one feel energetic as also the skin healthy. Harmful germs are prevented from entering the body through the skin.

The Asanas session must terminate with the Relaxed posture in which one lies down on one’s back with each every limb of the body so relaxed as if one has no control over the body whatever. The breathing should be slow and deep and the mouth closed. The duration of the posture may be from five to seven minutes. This posture helps very much in gaining strength through Asanas and Pranayamas. The body becomes not only healthy but also symmetric, radiant and strong. It makes for a long life.