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YOGASANSAS
HINTS AND CAUTIONS FOR THE PRACTICE OF ASANAS THE REQUISITES The following practice notes should be thoroughly understood before going any further. Although anybody can practice asanas,they become more efficacious and beneficial when performed in the proper manner after correct preparation. The qualities demanded from an aspirant are discipline, faith, tenacity and perseverance to practice regularly without interruptions. BATH : Asanas come easier after doing them, the body feels sticky due to perspiration and it is desirable to bathe some fifteen minutes later. Taking a bath or a shower both before and after practicing asanas refreshes the body and mind. CLEANLINESS AND FOOD : Before starting to practice asanas, the bladder should be emptied and the bowels evacuated. Topsy-turvy poses help bowel movements. If the student is constipated or it is not possible to evacuate the bowels before the practice of asanas, start with Sirsasana and Sarvangasan and their variations. Attempt other asanas only after evacuation. Never practice advanced asanas without having first evacuated the bowels. EMPTY STOMACH PRACTISE : Asanas should preferably be done on an empty stomach. If this is difficult, a cup of tea or coffee, or milk may be taken before doing them. They may be practiced without discomfort one hour after a very light meal. Allow at least four hours to elapse after a heavy meal before starting the practice. Food may be taken half an hour after completing the asanas. PRACTICE TIME : The best time to practice is either early in the morning or late in the evening. In the morning asanas do not come easily as the body is stiff. The mind, however, is still fresh but its alertness and determination diminish as time goes by. The stiffness of the body is conquered by regular practice and one is able to do the asanas well. In the evening, the body moves more freely than in the mornings, and the asanas come better and with greater ease. Practice in the morning makes one work better in one’s vocation. In the evening it removes the fatigue of the day’s strain and makes one fresh and calm. Difficult asanas should, therefore, be done in the morning when one has more determination and stimulative asanas (like Srisasan, Sarvangasan and their variations ans Paschimottanasan) should be practiced in the evening. PLACE OF PRACTICE : Practice in a well-ventilated room where it is calm and quiet. Asanas may also be practiced outdoors but the surroundings should be pleasant, a beautiful garden with trees ad flowers, for example. Do not practice in a strong wind, in the cold, in air that is dirty, smoky or which carries an unpleasant odour. Do not practice in the vicinity of furniture, a fire or anything that prevents free fall to the ground, especially while performing asanas such as sirshasana. Many accidents occur because people fall against an object. Do not practice under an electric fan unless it is extremely hot. BLANKET : Use a folded blanket of natural material for the practice as this will act as an insulator between the body and the earth. Do not use a mattress which is spongy or filled with air as this does not give sufficient support to the spine. CLOTHES : During practice it is better to wear loose, light and comfortable clothing. Before commencing, remove spectacles, wristwatches and any jewellery. BREATHING : Always breathe through the nose unless specific instructions are given to the contrary. Try to coordinate the breathe with the asan practice. AWARENESS : This is as essential to the practice of asana as it is to all yog practices. The purpose of asana practice is to influence, integrate and harmonise all the levels of beings : physical, pranic, mental, emotional, psychic and spiritual. At first it may appear that asanas are merely concerned with the physical level because they deal with the movement of different parts of the body. Actually, however, they have profound effects at every level of being it they are combined with awareness. COUNTERPOSE : When practicing the middle and advanced group of asanas particularly, it is important that the programme is structured so that backward bends are followed by forward bends and vice versa, and that whatever is practiced on one side of the body is repeated on the other side. This concept of counterpose is necessary to bring the body back to a balanced state. Specific counterposes are recommended for certain asanas described in this book. However, in some cases, when practicing a particular asana for therapeutic reasons, a counterpose may not be needed. DIET: There are no special dietary rules for asana practitioners although it is better to eat natural food and in moderation. Contrary to popular belief, yog does not say that a vegetarian diet is essential although in the higher stages of practice it is recommended. At meal times it is advised to half fill the stomach with food, one quarter with water and leave the remaining quarter empty. Eat only to satisfy hunger and not so much that a feeling of heaviness or laziness occurs. Eat to live rather than live to eat. RELAXATION: Shavasan may be performed at any point during asan practice, especially when feeling physically or mentally tired. It should also be practice on completion of the asan programme. NO STRAINING : Never exert undue force while doing asanas. Beginners may find their muscles stiff at first, but after several weeks of regular practice they will be surprised to find that their muscles are more supple. AGE LIMITATIONS : Asana may be practiced by people of all age groups, male and female. CONTRA – INDICATIONS: People with fractured bones or who are suffering from chronic ailments and diseases such as stomach ulcer, tuberculosis or hernia, and those recuperating from operations,should consult a yog teacher or doctor before commencing asanas. TERMINATION OF ASANA: If there is excessive pain in any part of the body the asan should be terminated immediately and, if necessary, medical advice sought. Do not stay in an asana if discomfort is felt. INVERTED ASANA: Do not practice any inverted asana if there is gas or fermentation in the intestines, if the blood is excessively impure, during menstruation or in later stages of pregnancy. This is important to ensure that toxins do not go to the brain and cause damage, and in the case of menstruation, that blood does not enter the fallopian tubes. SUNBATHING: Never practice asanas after a long period of sunbathing as the body will be overheated. SPECIAL PROVISIONS FOR PERSONS SUFFERING FROM DIZZINESS OR BLOOD PRESSURE: Do not start with Sirsasan and Sarvangasan if you suffer from dizziness or high blood pressure. First practice Paschimottanasan Uttanasan, and Adhomukha Svanasana before attempting topsy-turvy poses like Sirsasana and Sarvangasana and after doing these poses repeat Paschimottanasana, Adhomukha Svanasana and Uttanasana in that order. All forward bending poses are beneficial for persons suffering from either high or low blood pressure. SPECIAL WARNING FOR PERSONS AFFECTED BY PUS IN THE EARS OR DISPLACED RETINAS Note:- Those suffering from pus in the ears or displacement of the retina should not attempt topsy-turvy poses. SPECIAL PROVISION FOR WOMEN: MENSTRUATION: Avoid asanas during the menstrual period. But if the flow is in excess of normal, Upavistha Konasana, Baddha Konasana, Virasana, Janu Sirsasana, Paschimottanasana and Uttanasana may be performed with beneficial effect. On no account stand on your head during the menstrual period. PREGMANCY: All the asanas can be practiced during the first three months of pregnancy. All the standing poses and the forward bending asanas may be done with mild movements, for at this time the spine should be made strong and elastic and no pressure should be felt on the abdomen. Baddha Konasana and Upavistha Konasana may be practiced through out pregnancy at any time of the day (even after meals, but not forward bending immediately after meals) as these two asanas will strengthen the pelvic muscles and the small of the back and also reduce labour pains considerably, Pranayam without retention (kumbhak) may be practised throughout pregnancy, as regular deep breathing will help considerably during labout. AFTER DELIVERY: No asanas should be done during the first month after delivery. There after they may be practiced mildly. Gradually increase the course as mentioned in Appendix I. Three months after delivery all asanas may be practiced with comfort. Faulty practice causes discomfort and uneasiness within a few days. This is sufficient to show that one is going wrong. If you cannot find the fault for yourself, it is better to approach a person who has practiced well and get his guidance. |
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