5 Must Known Guidelines for Yoga Practitioners For Practicing Asana

Yoga guidelines overview

Yoga practitioners must follow basic general guidelines or in some cases clinical guidelines while practicing yoga. The prerequisites in the form of Do’s and Don’ts need to be followed during yoga sessions. Here, we will discuss the essential as well as integral components so that maximum benefits can be achieved from the yoga class.

5 Guidelines for yoga practice

1. Bowels conditions

• The first and foremost rule of practicing yoga pose is to completely clear the bowels.
• There are the people who are complaining about constipation or heaviness of the stomach.
• In such cases, one should practice Katichakrasana, Agnisar, Trikonasana and take adequate amount of fibrous foods so that the bowels make constipated free.

2. Nature of surface

• The second most important prerequisite is the place and nature of the carpet or yoga mat.
• The place should be flat and having calm milieu.
• As far as blanket/carpet/ yoga mat is concerned, it shouldn’t be slippery as yoga poses are characterized by Sthira Sukham Asanam.

3. Food

• Many people asked me while taking yoga classes whether one can have food before practicing yoga poses.
• One thing needs to be clear here that there are many clinical evidences wherein it has been shown that one can take water, tea or light juice before practicing an exercise.
• The same case is with yoga too.
• However, yoga practices involve twisting, compressing and stretching of body and its part, therefore, it is recommended that one should take at least 3-4 hours gap after having meal.

4. Time and duration

• Yoga can be performed anytime during day and evening subject to empty of stomach.
• However, it is better to practice in the morning in a soothing environment to make oneself de-stress, refresh and refocused as many scientific research has been conducted regarding the role of yoga in the prevention and management of stress and lifestyle related disorders.
• Many people have lesser flexible body. For them and for beginner too, it is advisable to practice yoga in the evening as the muscles have become active and flexible by this time.
• Initially, yoga poses should be held for few seconds (10-15), gradually, its duration may be increased as per the convenience of the practitioners.

5. Bath

• Taking bath or having shower before practicing yoga, helps to refresh and energizes the muscular activity thereby ensure alignment and perfection during the practice.
• One should take bath after 15-20 minutes of yoga session.
• Shower also ensures focused breathing pattern and a better coordination between the body & mind.

Do’s and Don’ts for yoga practice

Do’s

• Start yoga session in a relaxed manner, if possible with prayer or some soothing recitation.
• It should be performed slowly focusing on breath, body and mind.
• Start the session with loosening exercises or yogic sukshma vyayama.
• Your body should be hydrated before going to the practice
• Loose cotton cloth is preferable.
• Better to practice in the open place free from noise, and other disturbances.
• Synchronization of breathing is important and do inhale-exhale only through nose.
• One should practice and hold a particular yoga asana as per one’s capacity.
• Yoga poses are associated with contraindication and limitation. These things should be kept in mind while practicing.
• End the session with breathing exercises (pranayama) followed by Dhyana or meditation.

Don’ts

• Undue stress, strain is recommended.
• It shouldn’t be performed during menstruation but pranayama can.
• Eat after 30 minutes of yoga session.
• If u have any medical conditions, it is better to perform after the consultation of a yoga expert.
• Heavy exercise is not advisable after yoga session.
• It shouldn’t be practiced in unfavorable weather.