24 Oct 2021 HYN Himalayan Yoga Academy
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 properly after correct preparation. These are the things to know if you are a Yoga Practitioner.
Breathing
Always breathe through the nose unless specific instructions are given to the contrary. Coordinate the breath with the asana practice.
Awareness
This is as essential to the practice of asana as it is to all yoga practices. The purpose of asana practice is to influence, integrate, and harmonize all the levels of being: physical, pranic, mental, emotional, psychic, and spiritual. At first, asanas may be merely concerned with the physical level because they deal with the movement of different parts of the body, but they have profound effects at every level of being if they are combined with awareness.
Awareness in this context may be understood as consciously noting sensations in the body, the physical movement, the posture itself, breath control and synchronization, movement of prana, and concentration on an area of the body or chakra. Most importantly, witnessing any thoughts or feelings that may arise during the practice. Implicit in the concept of awareness is the acceptance of any thought or feeling that comes uninvited to the mind. This awareness is essential to receive optimum benefits from the practices.
Right or Left Side
An example of the necessity for continual awareness is that most right-handed people will find it easier to commence an asana on the right side, which is more developed due to habitual patterns of behaviour. Once the asana is learned, however, it is better to lead with the left side and promote its development.
Relaxation
Shavasana may be performed at any point during asana practice, especially when feeling physically or mentally tired. It should also be practiced on completion of the asana program.
Sequence
After completing shatkarma, asana should be done, followed by pranayama, then pratyahara and dharana which lead to meditation.
Counterpose
When practicing the middle and advanced group of asanas particularly, it is important that the program is structured. So that backward bends are followed by forward bends and vice versa, and the 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.
Time of Practice
Asanas may be practiced at any time of day except after meals. The best time, however, is the two hours before and including sunrise. This period of the day is known in Sanskrit as brahmamuhurta, the most conducive time for higher yogic practices, when the atmosphere is pure and quiet, the activities of the stomach and intestines have stopped, the mind has no deep impressions on the conscious level and is empty of thoughts in preparation for the day ahead. The practitioner will probably find that the muscles are stiffest early in the morning compared to the late afternoon when they become more supple. Nevertheless this time is recommended for practice. In the evening the two hours around sunset is also a favourable time.
Pregnancy
Many asanas are helpful during pregnancy, but it is important to check with a midwife, doctor, or competent yoga teacher prior to practicing. Do not strain. Do not use inverted asanas in the later stages of pregnancy.
Age limitations
Asanas may be practiced by people of all age groups, male and female.
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 and flowers, for example, Do not practice in a strong wind, in the cold, or in the 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 practices 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 jewelry.
Bathing
Try to take a cold shower before starting. This will greatly improve the effect of the asanas.
Emptying the bowels
Before commencing the asana program, the bladder and intestines should preferably be empty. If constipated, drink two or three glasses of warm water, slightly salted water, and practice the asanas. The asanas given in the chapter on shankhaprakshalana, namely tadasana, triyaka tadaana, kati chakrasana, triyaka bhujangaanna, and udarakarshanasana. This should relieve the constipation. If not, practicing pawanmuktasana part 2 should help. Choose one time daily to go to the toilet before doing asanas. Do not strain; try to relax the whole body. After some weeks the bowels will automatically evacuate at the set time every day. Try to avoid using laxative drugs.
Empty stomach
The stomach should be empty while doing asanas and to ensure this, they should not be practiced until at least three or four hours after food. One reason why early morning practice is recommended is that the stomach is sure to be empty.
There are no special dietary rules for asanas practitioners although it is better to eat natural food and in moderation. Contrary to popular belief, yoga does not say that a vegetarian diet is essential, although in the higher stages of practice. It is recommended that 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 your hunger and not so much that a feeling of heaviness or laziness occurs. Eat to live rather than live to eat.
Foods which cause acidity or gas in the digestive system, which are heavy , oily and spicy, should be avoided , especially when asanas are practiced with a spiritual aim.
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.
Contra indications
People with fractured bones or who are suffering from acute infections or backache, or chronic ailments and diseases such as stomach ulcer, tuberculosis, cardiac problems, or hernia and those recuperating from operations. They should consult a competent yoga teacher or doctor before commencing asanas. Carefully observe the contra-indications given in the introduction to each section and those given for individual asanas.
Inverted asanas
People with heart problems, high blood pressure, arteriosclerosis, glaucoma, an active ear infections or any disease of the brain should refrain form inverted postures. Those with cervical problems should not practice postures where the neck is weight bearing.
For any asanas where the head is lower than the trunk of the body (semi-inverted), the general cautions given in the section for inverted Asana apply.
Termination of asana
If there is excessive pain in any part of the body, the asana should be terminated immediately and, if necessary, medical advice sought. Do not stay in an asana if discomfort is felt.