The requ£sites
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 qualities demanded from an aspirant are discipline, faith, tenacity
and perseverance to practise regularly without interruptions.
Cleanliness and food
Before starting to practise asanas, the bladder should be emptied and
the bowels evacuated. Topsy-turvy poses help bowel movements. If the
student is constipated or it is not possible to evacuate the bowels before
the practice of asanas, start with Sirsasana and Sarvangasana and their
variations. Attempt other asanas only after evacuation. Never practise
advanced asanas without having first evacuated the bowels.
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 be practised without discomfort one hour after a very
light meal. Allow at least four hours to elapse after a heavy meal before
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 asanas do not come easily as the body is stiff.
The mind, however, is still fresh but its alertness and determination
diminish as time goes by. The stiffness of the body is conquered by
regular practice and one is able to do the asanas well. In the evening,
the body moves more freely than in the mornings, and the asanas come
better and with greater ease. Practice in the morning makes one work
better in one’s vocation. In the evening it removes the fatigue of the
day’s strain and makes one fresh and calm. Difficult asanas should,
therefore, be done in the morning when one has more determination and
stimulative asanas (like Sirsasana, Sarvangasana and their variations and
Paschjmottanasana) should be practised in the evening.
Do not practise asanas after being out in the hot sun for several hours.
They should be done in a clean airy place, free from insects and noise.
Do not do them on the bare floor or on an uneven place, but on a
folded blanket laid on a level floor.
Cautions
No undue strain should be felt in the facial muscles, ears and eyes
or in breathing during the practice.
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 a position to watch the requisite movements of the body or even
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.
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 movements or placing of the head and shoulders in the
topsy-turvy poses unless the mirror reaches down to the floor.
The Brain
During the practice of asanas, 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
mistakes.
Breathing
In all the asanas, the breathing should be done through the nostrils
only and not through the mouth.
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 asanas as described hereafter.
Savasana
After completing the practice of asanas always lie down in Savas ana
for at least IO to I5 minutes, as this will remove fatigue.
Special provisions for persons suffering from dizziness or blood pressure
Do not start with Sirsasana and Sarvangasana if you suffer from
dizziness or high blood pressure. First practise Paschimottanasana
Uttanasana, and Adhomukha Svanasana before attempting topsy-turvy
poses like Sirsasana and Sarvangasana and after doing these poses repeat
Paschimottanasana, Adhomukha Svanasana and Uttanasana in that
order.
All forward bending poses are beneficial for persons suffering from
either high or low blood pressure.
Those suffering from pus in the ears or displacement of the retina
should not attempt topsy-turvy poses.
Menstruation:
Avoid asanas during the menstrual period. But if the
flow is in excess of normal, Uapavistha Konasana, Baddha Konasana,
Virasana, Janu Sirsasana, Paschimottanasana and Uttanasana may be
performed with beneficial effect. On no account stand on your head
during the menstrual period.
Pregnancy
All the asanas can be practised during the first three months of
pregnancy. All the standing poses and the forward bending asanas may
be done with mild movements, for at this time the spine should be made
strong and elastic and no pressure should be felt on the abdomen.
Baddha Konasana and Upavistha Konasana may be practised throughout pregnancy at any time of the day (even after meals, but not forward
bending immediately after meals) as these two asanas will strengthe the pelvic muscles and the small of the back and also reduce labour pains
considerably. Pranayama without retention (kurnbhaka) may be practised
throughout pregnancy, as regular deep breathing will help considerably
during labour.
After delivery
No asanas should be done during the first month after delivery.
Thereafter they may be practised mildly. Gradually increase the course
Three months after delivery all asanas may
be practised with comfort.