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.
  • Place

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
    • 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.