Yog Asana Rules & Regulations
Rules and Regulations of Asanas
Asana may be done both in the morning and evening. Morning time is better because the mind remains calm in the morning. asana can be done in the morning after performing daily chores, on an empty stomach, In the evening, 2-4 hours after lunch.
A clean, calm and secluded place is the best for performing Asanas. Places like greenery of trees, park, garden, and pond or river side are the most suitable places. Adequate amount of oxygen is available in open spaces and near the trees, which is good for health.A diya (lamp) or guggulu should be lit to fill the air with aroma, if Asanas are being performed at home
Clothes should be minimum and comfortable.
Males can wear track-suit/ half-pent/shorts and a vest/t-shirt.
Ladies can wear Track-suit/ lower and t-shirt/salwar, blouse, etc.
It is appropriate to spread a soft dari (mat) or blanket on the ground. Do not do Asanas directly on the floor/earth.
Perform all the Asanas according to your stamina. Complete practice of the asanas. Takes about one hour, medium practice about 40 minutes and brief practice in about 20 minutes.
Children above the age of 7 years can do all the Asanas.
7. Stage and precautions:
Asanas and pranayama can be done in all situations. They enable healthy people become healthier. Such a person does not fall sick, whereas an unhealthy person will become alright. There are a few Asanas which a sick person should not perform or those who have discharge from ears, who have redness in eyes, who have a weak nervous system and heart, should not perform Sirsasan. Weak hearted people should not perform heavy exercises like full Salabhasana, Sarpasana, Halasana Dhanurasana, etc. Persons suffering from hernia should not do Asanas that put pressure on the lower part of the body, below the navel. Patients of high blood pressure should not do hard Asanas. Women should perform the asanas which makes pressure on their tummy during the 4-5 days of menstrual period but avoid Shirshasana, Halasana, Madhyapadshirasana. Those who have pain in the neck and back should not do Asanas, which require bending forward.
Food should be taken at least half an hour after performing of Asanas. Food should be simple. no consumption of fried and spicy food, tea (tea destroys around 50 cells of liver, once and other delicate glands). It affects the digestive system causing acidity, gas, constipation and several other problems.
9. Breathe-in and breathe-out rules:
While doing Asanas, breathe out while bending forward and breathe in while moving backwards. Breathing should take place through nose only, not through mouth, as the air inhaled through nose gets filtered automatically.
Asanas done with eyes closed, help increase concentration of the mind, and thus help in eliminating stress and instability of the mind. Normally Asanas can also be performed with eyes kept open.
Some Asanas are performed on one side only. If an Asanas is performed in one direction then it should be repeated in the opposite direction also. In addition, decide the order in which the Asanas should be done so that performing the succeeding asana provides exercise of the muscles and joints in the opposite direction also. The beginners will experience pain in the muscles and joints during the first 2-7 days, however they should continue to practice. The pain will subside by itself. Whenever you get up after doing the Asanas in the lying position, you should turn rightwards while getting up. At the end of practice, Savasana/Meditation should be done for 10 minutes so that the body parts are relaxed.
Take rest in between after doing every Asana, one should perform Savasana Makarasna, Shithilasana to provide rest to the body.
13. Guru (Teacher):
Yog is accomplished with the grace of the Guru and by following the path shown by him. Therefore, Yog-asanas, pranayam and meditation, etc. should be performed under the supervision of the Guru.
Yog practitioners must follow the principles of Yog i.e. Yam-Niyam with full commitment. Without them nobody can become a Yogi.
15. Cleaning the stomach:
If the bowels are not regular or there is a problem of constipation or indigestion, then one should drink water kept in a copper or silver utensil, in the morning, and take a stroll. This helps in clearing the system. If it is a case of severe constipation, one should take harar after every meal or with warm water before going to bed. Or Triphala powder with warm water before going to bed If the bowels are not clear, one may face problems relating to eyes, mouth, head or weakness in the nervous system. Therefore, do Kunjal/Ardh Shankh-prakshalan. It is essential to have clear bowels, no constipation and good digestion, sufficient sleep, appropriate food and proper living conditions.
16. Difficult Asana:
Any person who has fractured his bone(s) any time previously, he/she should never undertake difficult asanas, otherwise the concerned bone(s) may be damaged again at the same place.
If one sweats while performing asanas, the sweat should be wiped with a towel. This refreshes the body, makes the skin healthy and prevents germs from entering the body, through the skin. Yog Asanas should be undertaken preferably after a bath. One can take a bath after 20-30 minutes of Asanas, when the body temperature becomes normal.