Guidelines for Practice
- Relax on your back for two or three minutes before the first posture.
- Do all postures very slowly, without pain or straining.
- Breathe through the nose in all positions (except Shavasana).
- Do not over-hold the breath or over-inhale. Do not overhold any posture.
- Break posture whenever it becomes uncomfortable.
- Practice on an empty stomach, four hours after heavy food, two hours after light food, 10 to 15 minutes after liquids.
- Before doing a posture check the illustration carefully for angles, shape, exact position of fingers, hands, arms, toes, ankles, legs, and head. Beginners should not practice without guidance.
- If you are pregnant, or have recently had surgery, or have heart, spine, joint, or high blood pressure problems, ask the teacher which postures to avoid.
- Do postures on a mat in a well-ventilated room.
- Relax after every posture until fatigue has been eliminated.
- If there isn’t time to do all the poses, choose one standing, one abdominal, one or two forward and backward bends each, one twist, and one seated pose. Later, or the next day, do the remaining.
- End asana practice with a relaxation pose, such as, Shavasana.
- For rapid progress, be guided by a qualified teacher, not by books alone. Try to be a vegetarian and meditate at least five minutes daily. Be reverent and obedient to the teacher.
