Yoga Practice- What to do and What to not?

Do’s

Don’t’s

Place of practice and cleanliness

– Keep your practice area neat, clean, and well ventilated

– If practicing outdoor, the surroundings must be pleasant and the temperature should be appropriate

– The place where the yoga mat is spread should be even or with leveled flooring

– Do not practice in strong weather conditions (too hot, cold, or windy) and also in polluted air

– Do not practice in cluttered spaces as it may increase the risk of injury

– Do not practice with the air conditioner ON

Bowel and bladder

Bowel and bladder should preferably be empty before practice

Do not hold the urine if experiencing an urge during the practice

Time of practice

Try to practice early morning when there are no distractions and the bowel is empty. If this is not feasible, pick any other time but try to be consistent with your timings

Do not eat anything heavy at least 3-4 hours before your practice

Type of food

– Eat the appropriate amount of food not too little or too much

– Food we eat should be conducive to us, nourish our body, and should be easily digestible

– Only seasonal food in your area should be consumed

Foods that cause acidity or gas, which are heavy, oily, and spicy, should be avoided specifically when asanas are practiced with a spiritual aim

Clothing

– Wear comfortable clothing during practice

– You may use a sheet or blanket during savasana if feeling cold

– Do not wear clothes that restrict your movements

– Avoid wearing spectacles, watches, or jewelry that might obstruct your practice

Breathing

– Always breath through the nose and not the mouth, unless instructed otherwise

– Stay aware of your breathing and try to coordinate your breath with the asana movements

Do not hold your breath as you hold the posture

Bathing

No hard and fast rule to take shower just before practice. Do whatever works for you – hot shower, cold shower, or no shower

Do not take bath immediately after practice. Wait for 20-30 minutes before taking a shower

Sleep

Sleep well! Rest well! A well-rested body responds to yoga better

Do not practice if feeling exhausted or sick

Injuries or health conditions

– Always consult your doctor before you engage in yoga, specifically if you have prior injuries or health conditions

– Do inform your yoga teacher about any injuries and health problems

-Do not overstretch just to achieve an asana. Follow the modifications suggested by the yoga teacher

Awareness

– Always listen to your body

– Practice with full awareness about your breath, any sensation in the body parts, and witnessing any thoughts or feelings arising during the practice. This will give you maximum physical and mental benefits from the practice

– Do not over-exert out of ego

– Avoid forceful and jerky movements

– Do not continue holding the asana if you feel discomfort or pain during the practice. Gently come out of the posture and take a rest

Savasana

You may do a short savasana during the practice if feeling tired. A full savasana must be practiced after completion of the asana program

Do not skip savasana. Some people consider it to be a waste of time, however, Savasana is a wonderful way to de-stress and also helps relax the body & mind before we resume our regular activity

Counterpose

– An asana should always be practiced on both sides (as applicable) to bring the body back to the balanced shape

– Also, for any intense asana practice, counterpose should be followed; for example, forward bend after an advanced backbend

– Do not skip counterpose practice as it may lead to muscle soreness the next day