Hints and Caution for the practice of yoga

Without firm foundations a house cannot stand. Without the practice of the principles of yama and niyama, which lay down firm foundations for building character, there cannot be an integrated personality.
                   Practice of asanas without the backing of yama and niyama is mere acrobatics.The  Yoga postures are designed in a very simple, systematic and scientific way to make our body, mind, emotions, and soul balanced. We follow the tradition of Yogis and Rishis of the Himalayas and ancient yogic teachings of India which are mentioned in the texts like Yog-Vashistha, Yoga-Sutra, Gherand-Samhita, Hatha-Yoga-Pradipika, Shiv-Samhita, Bhagavat-Geeta.

The requisites:
Cleanliness & empty stomach – Before starting to practice asanas the bladder should be emptied and bowels evacuated, especially before the practice of advanced asanas. Wait at least two hours after having a light meal; wait four hours after a heavy meal. Asanas should preferably be done on empty stomach. If this is difficult, a cup of tea, coffee, cocoa or milk may be taken before starting then.

Bath - Asanas come easier after taking a bath. 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 practising
asanas refreshes the body and mind.

Food - Asanas should preferably be done on an empty stomach. If this is difficult, a cup of tea or coffee, cocoa or milk may be taken before doing them. They may practised die.They may be practised without discomfort one hour after a very light meal. Allow at least four hours starting the practice. Food may be taken half an hour after completing the asanas.

Time - The best time to practise is either early in the morning or late in the evening. In the morning äsanas do not come easily as the body is stiff. The mind, however, is still fresh but its alertness and determination
Asanas should be done in a clean place, free from insects and noise.

Natural flow of breath – In Rishi yoga Tradition we practice letting the breath flow naturally, no jerks, no noise, no pauses, starting with an even length of inhalation and exhalation. Maintaining a free flow of the breath at all times will help to save us from injuries.

Breathing
In all the asanas, the breathing should be done through the nostrils only and not through the mouth.

Cautions
No undue strain should be felt in the facial muscles, ears and eyes or in breathing during the practice.

Complications – Many postures affect the internal organs. If there is food in the stomach, the practice of asanas will cause discomfort and can lead to complications.

Practice of asanas for curing diseases must be done under the personal guidance of an experienced instructor.

Sun
Do not practice asanas after being out in the hot sun for several hours.

Place
They should be done in a clean airy place, free from insects and noise.

Closing of the eyes
In the beginning, keep the eyes open. Then you will know what you are doing and where you go wrong. If you shut your eyes you will not be in the direction in which you are doing the pose. You can keep your eyes closed only when you are perfect in a particular asana for only then will you be able to adjust the bodily movements and feel the correct stretches, a position to watch the requisite movements of the body or even.

Mirror
If you are doing the asanas in front of a mirror, keep it perpendicular to the floor and let it come down to ground level, for otherwise the poses will look slanting due to the angle of the mirror. You will not be able
to observe the movement or placing of the head and shoulders in topsy-turvy poses unless the mirror reaches down to the floor.

The Brain

• It is the body alone which should be active while the brain should remain passive, watchful and alert. If they are done with the brain, then you will not be able to see your own.

• All the practices should be done rhythmically, slowly and without any jerky movements.

• Mental tension, overstrain are to be avoided.

• A mechanical way of doing the practices will not have much effect; therefore, each and every practice has to be performed with a correct attitude of mind.

• Do not restrain the breath while in the process of the asana or while staying in it.

                   Follow the instructions regarding breathing given in the technique sections of the various āsanas as described hereafter.

Savasana
After completing the practice of asanas always lie down in Savasana for at least 10 to 15 minutes, as this will remove fatigue.

Asanas and Prānāyāma

                           Read carefully the hints and cautions for the practice of prānāyāma before attempting it . Prānāyāma may be done cither very early in the morning before the asanas or in the evening after completing them. If early in the morning, prānāyāma may be done first for 15 to 30 minutes: then a few minutes of Savāsana, and after allowing some time to elapse, during which one may be engaged in normal activities, practise āsanas. If, however, these are done in the evening, allow at least half an hour to elapse before sitting for prānāyāma.                                                                                                                                                                                                                                                                                                                                                                             
          Special provisions for persons suffering from dizziness or blood pressure:                                

• Do not start with Sirsasana and Sarvāngāsana if you suffer from dizziness or high blood pressure. First practise Paschimottänāsana,Uttanasana, and Adhomukha Svānāsana before attempting topsy-turvy poses like Sīrsäsana and Sarvāngāsana and after doing these poses repeat Paschimottānasana, Adhomukha Svänāsana and Uttānāsana 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 retina                                             
• Those suffering from pus in the ears or displacement of the retina should not attempt topsy-turvy poses.

Special provisions for women menstruation:
         Avoid asanas during the menstrual period. But if the 15 in excess of normal, Upavistha Konāsana, Baddha Konāsana,Viräsana, Jānu Šītsāsana, Paśchimottänäsana and Uttänäsana may be med with beneficial effect. On no account stand on your head during the menstrual period.

Pregnancy
All the äsanas can be practised during the first three months. pregnancy. All the standing poses and the forward bending asanas tne be done with mild movements, for at this time the spine should be me strong and elastic and no pressure should be felt on the abdomen Baddha Konäsana and Upavistha Konasana may be practised through out pregnancy at any time of the day (even after meals, but not forwerd bending immediately after meals) as these two asanas will strength the pelvic muscles and the small of the back and also reduce Labour pain considerably. Prānāyāma without retention (kumbhaka) may be practiced throughout pregnancy, as regular deep breathing will help considerably during   labour.

                                                                    

Post delivery

No asanas should be done during the first month after delivery. Thereafter they may be practised mildly. Gradually increase the course as mentioned . Three months after delivery all asanas may be practised with comfort.

Effects of asanas

• 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 practised well and get his guidance.

• The right method of doing asanas brings lightness and an exhilarateing feeling in the body as well as in the mind and a feeling of oneness of body, mind and soul.

• Continuos practice will change the outlook of the practitioner. He will dicipline himself in food,sex,cleaniness and character and will become a new man.

• When one has mastered an asana, it comes with effortless causes no discomfort. The bodily movements become graceful performing asanas, the student's body assumes numerous found in creation from the lowliest insect to the most perfect sage assumes numerous forms of life he learns that in all these there breathes the same Universal Spirit-the Spirit of God. He looks within himself while practising and feels the presence of God in different äsanas which he docs with a sense of surrender unto the feet of the LORD.