The position of the body is
not always the same generally. It always changes. Sitting, standing, lying, rising,
bending, turning etc. All such postures are treated as asanas.
The state in which mind is concentrated on a particular position of the body is termed as
Yogasanas.
The life of the man, totally depended on the nature. Munis, Rishis, Yogis, Yatindras etc.
studied the nature and the functions of the parts of human body. Accordingly, they folded
the body in every possible angle and discovered many Yogasanas. They practiced them,
realized their benefits and later popularized them. It is said that there were as many as
84 lakh asanas in use. They were reduced to 84 thousand. Now they have been still reduced.
It is better to consult Yoga experts before practicing asanas. There are separate
Yogasanas for separate purposes; different Yogasanas for the people of different ages;
different Yogasanas to cure different diseases and ailments and so on and so forth. The
Yoga experts or teachers diagnose the problems, identifying the deficiencies and prescribe
certain asanas for practice as remedy. They also guide in practicing them. Along with the
prescribed asanas it is always better to practice ‘Surya Namaskaras’ every day.
They benefit the body and mind much more than the expectations. The Yoga practitioners,
have to know the rules, regulations, procedures, directions, do’s and don’ts
about the Yoga practices before they implement them.
General rules to be followed:
1. One has to get up early in the morning, perform few asanas on the bed
itself, then
wash face and mouth, drink a tumblerful of water,
attend to the calls of nature, clean
the mouth and teeth, have a bath and then start the
Yoga practice. If it is not
convenient in the morning, it may be practiced either
in the afternoon or in the
evening.
2. Asanas may be practiced even before taking a bath, one has to wait
for some time to
have a bath after practice.
3. Asanas are to be practiced with empty stomach. One has to wait for 4
½ to 5 hours if
food is taken, and 2 ½ hour if one takes
refreshments, so that the food is digested.
4. Yoga may be practiced in an open airy place, on a level ground with
sufficient light.
It is not to be practiced in the stormy wind.
5. The clothes on the body should be loose and minimum. Ladies too
should have
minimum clothing. They better wear Punjabi kurta and
pyjama.
6. One should not talk while posing asanas, breathing only through the
nose, should
close the mouth totally.
7. One should not pose asanas on a bare ground. Something either a
carpet or a
blanket or a bed sheet or a clean cloth should be
spread on the ground.
8. Preganant women should not resort to asanas till their third month
and after the
seventh month. They may practice certain Yogasanas
under the guidance of
physicians or Yoga experts. Yogasanas are harmful
during the menstrual periods.
Any how they may practice micro exercises and
meditation.
9. Persons who underwent operations or have heart disease or any such
other
prolonged disease are advised to consult the experts
before they attempt any asan.
10. One should neither hurry nor haste while practicing asanas. One should not
strain
the limbs nor should feel tired.
11. One should massage the face and body with the palms before and after Yoga
practice.
At the end of the asanas one should rest in Shanti
asan to relax and feel fresh.
12. It is necessary to practice asanas every day regularly according to the
prescribed norms.
13. While practicing asanas one should concentrate totally on the posture alone
for better results.
14. One should practice Yoga in a peaceful and calm state of mind. One should not
practice when he is in dissatisfaction, weak,
depressed, sorrow, anxious, fearful or
any such other abnormal mood. It is better to lie
down in Shanti asan calmly and
give rest to body and calmness to the mind, in such
cases.
15. At the initial stage any process / asan should be done only for a few possible
seconds. After being used to, one may increase the
time of the pose of each
asan / kriya.
16. After practicing asanas, one must take sufficient rest and then may take meals.
17. Children should not be forced to practice asanas in the schools. Even grown ups
also
should not be asked to practice asanas immediately
when they come to school; as
they eat their food before coming to school and their
stomachs are not empty to
facilitate them for the asanas. Asanas may be
practiced at least 2 ½ hours after
taking the light meal.
18. Senior persons above 60 years of age are advised to practice light asanas.
Meditation for longer time will be of much help to
them.
19. Those who go for walkings should take sufficient rest before they start asanas
or
after practicing asanas, taking rest and then go for
walking.
20. Yoga should be started with Micro Exercises followed by Suryanamaskar, and
then
Shanti asan to relax the body and mind, and
then go for other asanas.
21. Prayer, Pranayaam and relaxation are must before and after Yogasan
practice.
22. During the practice, if one feels tired or breathing rate is increased or
heartbeat
becomes abnormal or one sweats intensively or feels
giddiness then, asanas should
be immediately stopped and should take rest and
relax.
23. Shanti asan is a must before and after any Yoga practice.
24. One must compulsorily urinate after practicing asanas. If felt during practice,
should
attend to the natural calls. One should not hold them
by force.
25. One may drink little water if he feels so during the practice.
26. Those who suffer from constipation should drink two or three glasses of warm
water
and practice Shankh Prakshalan Asanas two or three
times. So that constipation may
be reduced. This facilitates Yoga practice.
27. During the practice generally it should be breathed out whenever the abdomen or
chest is pressed and breathed in whenever they are
brought to normal. Specifically,
one should breath out when bending forward, or
bending sideways or twisting
backwards.
28. All the above rules are applicable for Yogasanas, Pranayaam and Dhyan. The
practitioners may change them to suit their
convenience without major distraction. |
