RULES AND REGULATIONS OF ASANAS (YOGIC PHYSICAL POSTURES)

There are certain rules and regulations for practicing of Asanas, to achieve it's effects. Practicing accordingly can bring noticeable positive changes in the body, mind and attitude of a person. 

How I should breath?

Breathing should takes place only through the nose, until specific instruction is given from the instructor.

Breathing should co-ordinate or synchronizes the movement of the body while performing the Asanas.

Where should I aware?

During the practice, Practitioner must keep mental attention to particular aspect of that Asana. This awareness will vary from beginner practitioner to advanced level of practitioner. For a beginner, it's sufficient to be aware of physical part which is involved in the Asana and also the mental counting of numbers for holding the posture. As practices advances, practitioner must upgrade the awareness into breathing changes, any sensations in the body part, movement of prana (Life force), Chakras (Junctions where energy meet) and the uninvited thoughts that coming in to the mind. 

The thoughts which is coming into the mind should be accepted, irrespective of whether it's bad or good. What ever it's, thoughts are energies, and should be equally considered. accepting thoughts in that manner will remove duality, instead practitioner achieves control over the mental energy that which controlling thought processes. 

How to relax?

The aim of Asana is not to struggle the body to achieve something, but to bring strength, steadiness, balance and also relaxation to the body and mind. So, relaxation is equally important as performing Asanas. For that purpose, there are some postures adopted by the practitioner. These postures activates only minimum muscles of the body, ensuring most of the body parts are at the state of rest and into the journey for relaxation.

There are 4 series of Asanas and relaxation postures for each series, They are;

1. Standing series of Asanas: Relaxation during this Asana is by adopting Sithila Tadasana. This posture is achieved by separating your both the legs, hands are tied at the back and closing your eyes. 
2. Supine series of Asanas: Relaxation during this series of Asanas achieved by adopting Shavasana; This is done by lying down on the back to the ground, seperate your legs, hands are slightly apart from the body and both the eyes are closed. 
3. Prone series of Asanas: Relaxation posture in this series is Makarasana. To perform this, one have to lie down on abdomen, and palms should place on opposite shoulders, chin should rest on crossed forearm and legs should be apart, so that heels must face each other.
4. Sitting series of Asanas: In this series relaxation is achieved by adopting Sithila Dhandasana; One have to extend both legs forward in sitting posture, legs should be apart, palms supporting behind the body on the ground with fingers pointing backward and head should be in comfortable position with a closed eyes.

In case of any physical or mental exhaustion practitioner can perform Shavasana at any point during Asana.

What is the sequence or order?

Asanas are practiced after Shat Kriyas (The six cleansing procedures). Every beginners of Yoga must start with Shat Kriyas to cleanse their bowel, stomach and respiratory tract and also to remove excessive adipose tissues from the body. 

It's always better to perform loosening exercises of joints and dynamic exercises before Asanas to bring warmness in the muscles and joints, to prepare muscles and tendons for stretching and reduce pain while practicing Asanas.

What is counterpose

Asanas always involved in stretching of specific muscles, at the same time contraction of some muscles. The counter poses are done to give opposite effects of its counter Asanas, that enables contraction of muscles that stretched in previous Asana and stretching of the muscles that contracted in previous Asana. 

Examples: 

1. Padahastasana (Forward bending pose) followed by Ardha Chakrasana (Backward bending pose)
2. Paschimottanasana (Intense back stretching pose) followed by intense abdomen muscle stretching pose, called Ustrasana (Camel pose).

What time is best?

The best time is before sunrise, and at Brahma-muhurtha (It starts 1and half hour before sunrise and ends 36 minutes before sunrise). Asana's can be performed at any time, except after sunset. Early morning and evening can be chosen as it gives better effects.

Where I can practice?

Place which is well ventilated with fresh air, access of natural light, smooth floor and sufficient space to perform physical activities should be selected. It's better to perform in a outdoor atmosphere, that gives no noises but beautiful visuals of nature and sounds of bird.

What about Yoga mat, Is it  mandatory?

Mat or blanket shouldn't be spongy cushions as it doesn't give support to spine. it should have proper grip to ensure stability while  performing balancing types of Asana's. Thick blanket or folded blanket should be used as there is a aim of using that, it gives an insulation between body's magnetic field and earth's magnetic field. 

What dress I should wear?

Clothes should be loose, light and comfortable. Spectacles, watch ring, chain and any other  such electric or non-electric gadgets or wearing's should be removed.

Should I take bath?

Taking bath before Yoga Asanas will improve the efficacy of Asanas.

Should I clear my bowel?

It's better to clear bowel before practice. If any one have faced constipation, should under go Kriya practices (Cleansing techniques) , then advised to perform Asana'a and other Yoga practices.

Can I perform after food

An empty stomach is mandatory for Asanas practice or a minimum of 3 hours gap must maintain between food and practice of Asanas.

What diet should be taken?

It's not mandatory that, diet of a Yoga practitioner should be vegetables. One can eat Non- vegetable foods and do Yoga, but for higher level of practices (For spiritual purposes) it's required to be a vegetarian. There is no specific dietary rules for Yoga, but it's better to eat natural food with moderation.