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Asanas-Yoga rules
Bhadrasana
Brmhacharya asana
Don't Do
Asanas When
Eye Exercises
Gomukhasana
Hathyoga warm-up
Yoga Introduction
Introduction
Surya Namaskaar
The Plough Posture
The
Spinal Roll or Rocking Exercise
The Stomach Lift
What Asanas
Will Do For You
Yoni asana
Practical Suggestions to Hath Yoga Students
How to Practice
Schedule
of Exercises
There are
certain medical conditions which make it inadvisable to do the inverted postures
(headstand, shoulder stand and reverse posture). These are high blood pressure,
dizziness, and serious eye problems. If you have any doubt, see your doctor
before you start the asanas.
The First Two
Weeks
In some cases
you may feel worse for up to two weeks after starting the asanas. This is
because the yoga exercises cause the body to eliminate toxins, which spend some
time in the blood before being eliminated. After this initial period of body
cleaning, you will start to feel much better. The more toxins you have, worse
you will feel in the beginning.
Some of the
symptoms you may experience are a slight increase in your usual aches and pains,
and a little stiffness. Your body may become slightly bloated and you may feel a
bit drowsy during the day. You may feel sore in the back, neck and shoulder
muscles for a couple of weeks. To minimize any soreness, start gently and don't
overdo it. Above all, never give up. Any discomfort will only be temporary and
you will start to feel much better in a relatively short time.
When To Do The
Asanas
It's best to do
the asanas in the early morning or the early evening before the evening meal.
Never exercise on a full stomach. Before exercising, wait at least three hours
after eating a main meal, about one hour after eating a light snack such as a
piece of fruit and about half an hour after drinking juices. After finishing the
asanas, wait about a quarter of an hour before eating.
The best time to
do the yoga postures is about one hour after getting up or in the early evening.
Wait about 15 minutes before eating. Don't exercise immediately after getting
out of bed, since you'll be too stiff. Wait at least one hour. It's not
advisable to do the asanas before bed, since their stimulating effect may
prevent you from getting to sleep easily.
Don't take a hot
shower or bath immediately after yoga, since this draws blood away from the
internal organs and glands to go to the skin. A shower which is just warm is all
right, since this is neutral and will not affect the yoga exercises.
Where To Do The
Asanas And What To Wear
Make sure you
have good ventilation in the room where you exercise. Use a thick rug or about
an inch thick firm foam. Don't do them on the bed since it's too soft, or on the
floor without some padding, since that would be too hard.
Wear loose
clothing, since tight clothes will restrict the circulation to some areas of the
body. This would defeat one of the purposes of the asanas, that of increasing
the circulation to various parts of the body.
Basic technique:
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Slowly, with no strain |
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Breathe slowly and deeply
with the abdomen only. When inhaling, push out; when exhaling, let it return |
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Concentrate on the main
organ or gland (with your eyes closed) |
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Be regular - aim to do the
routine six times a week. |
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