Caution and preparation in Asanas
The following are precautions and preparations one needs to consider before performing any asana.
- Requisites – The principles of Yama and Niyama need to be incorporated while practising Yogasanas.
- Hygiene or cleanliness- Hygiene has to be maintained .
- Bladder should be emptied and bowels should be evacuated before performing Asanas.
- Bath- Bathing 15 minutes before and after practising Asanas is recommended.
- Food and Asana- Asanas should be practised on an empty stomach. If necessary, a cup of milk, tea, coffee or cocoa may be taken. Wait for at least 4 hours after having a meal before practising any Asana. Asanas can be followed by light food (after about half an hour).
- Time- It should be preferably practised either early in the morning (before sunrise, if possible) or after sunset.
- Don’t practise Asanas if you have been out in the sun for a long time.
o Asanas should be practised in a clean, airy, quiet place that is free from insects.
o Do it on a folded blanket placed on an even floor. Don’t practise on uneven or bare floor.
- Strain should be avoided in in the facial muscles, ears and eyes, neck, shoulders, thighs and feet.
- Breathing should be done only through the nose and not through the mouth, unless specified.
- Don’t restrain the breath while doing Asanas. Breathe as required by the Asana.
- Shavasana- Practice of Asanas should be followed by Shavasana for 10-15 minutes.
- Asanas and Pranayama
o Asanas should never be practised immediately after Pranayama. An interval of at least one hour is mandatory before starting Asanas .
o Pranayama can be practised after 15 – 30 minutes of performing an Asana.
- If the person suffers from dizziness or high blood pressure
Always start with Asanas like Paschimottanasana, Uttanasana or Adhomukh Svanasana before performing Sirsasana or Sarvangasana.
- Difficult postures are not Recommended for persons suffering from pus in the ear or detachment of Retina.
- In women
Menstruation: Avoid Asanas during menstruation except few ones like Baddhakonasana, if specified.
Pregnancy: Asanas should be practised under the guidance of the yoga teacher if you are pregnant. Baddhakonasana can be practised.
After delivery: No Asanas should be practised for at least one month after delivery . Mild Asanas can be practised thereafter. All Asanas can be practised after three months.