General guidelines for Yoga practices for the beginners :-
1. Breathing should be as normal / natural as possible. One is not required to manipulate it. It should be allowed to get expressed in a natural way, except when you are specifically instructed to manipulate it, such as in Kapālabhāti, Anuloma-Viloma, Ujjāyi with specific instructions.
2. There should not be any competitive attitude while practising Yoga.
3. It is also important to regulate our food, sleep, and environment. While taking meals, leave half stomach empty for water and air. This saves us from many unforeseen diseases.
4. Female should avoid Yoga practices during menstruation.
5. It is to your advantage to inform your teacher if you are suffering from any problems, before the start of a Yoga session.
6. Practise in well ventilated & room with a clean carpet underneath. A double folded oversized thick & moderately soft blanket, covered with a white sheet, forms an ideal āsana/seat for Yoga practice.
Guidelines for the practice of āsanas:-
1. Broadly, the practice sequence of āsanas should be standing, sitting, prone, and supine in that order, followed by breathing practices, Bandhas, Mudrās, relaxation and meditation.
2. Āsanas must not be practised in haste or by applying any sort of undue force and under an urgency.
3. Attain the final position step by step and maintain the same with closed eyes for an inward awareness within the whole body.
4. Relax in between two postures while keep attending to your breathing.
5. The maintenance time of āsana should be increased gradually.
6. Practice according to your own body limitations whereby an utmost care must be taken in increasing the extent and time of the maintenance of āsanas.
7. Do not attempt to attain a final position right in the beginning, especially when your body is not sufficiently ready for the same.
8. Maintenance of the final posture in an āsana according to one’s own limitations and in a relaxed way is more important, necessary and beneficial.
9. Remember your body starts listening to your command only after a gradual and diligent training for a sufficient period of time.
10. During maintenance phase of āsana, there should, ideally, be no tremors or any type of discomfort.
Guidelines for the practice of prāṇāyām :-
1. Prāṇāyām is related with the most important and delicate system of our body i.e. Respiratory system and Cardiovascular system.
2. Prāṇāyāma is a special Haṭha Yogic practice in which we are working with our respiration and manipulate, control and prolong the same.
3. Prāṇāyāma should be done preferably after the practice of āsanas.
4. In the beginning one should be aware about the natural flow of the breathing.
5. Make inhalation and exhalation prolonged in a gradual manner.
6. While observing breathing attend to your abdominal movements which bulges a bit during inhalation and goes in a bit during exhalation.
Guidelines for the practice of meditation (Dhayana) :-
1. Practice of Āsanas and Prāṇāyām will help in developing ability to sit in one position for a considerable period of time in meditation.
2. Select a peaceful calm and quiet place for the practice of Meditation.
3. Close your eyes gently to enter into an inner awareness.
4. In the first stage, sit comfortably, in a meditative posture, with head, neck and trunk properly aligned. Body should not bend forward or backward.
5. Observe your natural flow of breath with a mindfulness continued towards the touch of air within the nose walls and on the tip of nostrils.
6. As you continue with this process for some time, you may evidence an abstract and a non specific awareness of the whole body. Now continue with the whole body awareness. In the case of any difficulties, go back to the breathing awareness.
In the beginning it is, generally, difficult to observe the breath, if mind wanders do not feel guilty. Slowly yet firmly bring your attention to your breath.
1. Breathing should be as normal / natural as possible. One is not required to manipulate it. It should be allowed to get expressed in a natural way, except when you are specifically instructed to manipulate it, such as in Kapālabhāti, Anuloma-Viloma, Ujjāyi with specific instructions.
2. There should not be any competitive attitude while practising Yoga.
3. It is also important to regulate our food, sleep, and environment. While taking meals, leave half stomach empty for water and air. This saves us from many unforeseen diseases.
4. Female should avoid Yoga practices during menstruation.
5. It is to your advantage to inform your teacher if you are suffering from any problems, before the start of a Yoga session.
6. Practise in well ventilated & room with a clean carpet underneath. A double folded oversized thick & moderately soft blanket, covered with a white sheet, forms an ideal āsana/seat for Yoga practice.
Guidelines for the practice of āsanas:-
1. Broadly, the practice sequence of āsanas should be standing, sitting, prone, and supine in that order, followed by breathing practices, Bandhas, Mudrās, relaxation and meditation.
2. Āsanas must not be practised in haste or by applying any sort of undue force and under an urgency.
3. Attain the final position step by step and maintain the same with closed eyes for an inward awareness within the whole body.
4. Relax in between two postures while keep attending to your breathing.
5. The maintenance time of āsana should be increased gradually.
6. Practice according to your own body limitations whereby an utmost care must be taken in increasing the extent and time of the maintenance of āsanas.
7. Do not attempt to attain a final position right in the beginning, especially when your body is not sufficiently ready for the same.
8. Maintenance of the final posture in an āsana according to one’s own limitations and in a relaxed way is more important, necessary and beneficial.
9. Remember your body starts listening to your command only after a gradual and diligent training for a sufficient period of time.
10. During maintenance phase of āsana, there should, ideally, be no tremors or any type of discomfort.
Guidelines for the practice of prāṇāyām :-
1. Prāṇāyām is related with the most important and delicate system of our body i.e. Respiratory system and Cardiovascular system.
2. Prāṇāyāma is a special Haṭha Yogic practice in which we are working with our respiration and manipulate, control and prolong the same.
3. Prāṇāyāma should be done preferably after the practice of āsanas.
4. In the beginning one should be aware about the natural flow of the breathing.
5. Make inhalation and exhalation prolonged in a gradual manner.
6. While observing breathing attend to your abdominal movements which bulges a bit during inhalation and goes in a bit during exhalation.
Guidelines for the practice of meditation (Dhayana) :-
1. Practice of Āsanas and Prāṇāyām will help in developing ability to sit in one position for a considerable period of time in meditation.
2. Select a peaceful calm and quiet place for the practice of Meditation.
3. Close your eyes gently to enter into an inner awareness.
4. In the first stage, sit comfortably, in a meditative posture, with head, neck and trunk properly aligned. Body should not bend forward or backward.
5. Observe your natural flow of breath with a mindfulness continued towards the touch of air within the nose walls and on the tip of nostrils.
6. As you continue with this process for some time, you may evidence an abstract and a non specific awareness of the whole body. Now continue with the whole body awareness. In the case of any difficulties, go back to the breathing awareness.
In the beginning it is, generally, difficult to observe the breath, if mind wanders do not feel guilty. Slowly yet firmly bring your attention to your breath.
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