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– teaching five – Yoga Practice Guidelines by Guru Shord (1984-88) Warnings: 1. You should never get out of breath, feel tired or feel as if you are straining yourself when practicing yoga āsanas or prānāyāma. Try to keep cool and never over-do it, especially if you are over 40 years of age. 2. Do not practice Bhucha Phra-Athit or āsanas between 12 noon and 1 p.m. The sun is at its zenith and the body may easily get over heated. Finish up by 12 o'clock or start after 1 p.m. The reasons for this may be less apparent in the winter season and in places far from tropical climes, but it remains a standard rule. 3. It is fine to practice prānāyāma from noon and 1 p.m. 4. You may practice prānāyāma up to of four times a day: at sunrise, noon, sunset and at midnight. However, once a day is more realistic. 5. Do not shower, bathe or immerse the body right after practicing yoga āsanas or prānāyāma. You may catch a cold or pneumonia. You should wait at least 45 minutes. [Commentary: Jumping in the snow or in an ice-cold lake immediately after coming out of a sweltering Swedish sauna may indeed be tonic for a person's health. Having just absorbed external heat, the body is then tempered by extreme external cold. But yoga is different. When practiced correctly, yoga generates special internal calming warmth. You should let this energy slowly equilibrate after practicing yoga exercises. Please remember. In the afterglow of yoga, important effects are still taking place. The sudden shock from immersing the body may, figuratively speaking, trip the body's automatic thermostat and cause its defences to momentarily shut down. In this faltering state, one is vulnerable to lingering germs and disease. – T. D. Harris 10/2002] Observances: The Practice Time. Early in the morning is the best time to practice yoga, or late in the afternoon. The Practice Place. The actual place where you practice yoga should be quiet, clean and open. It should be naturally ventilated. The floor or surface should be flat and smooth. If out of doors, the area should be shaded from direct sunlight and out of the way direct wind. What You Don't Need. Try to avoid unnecessary forms of commercially generated yoga accessories such as belts, ropes, pulleys, curiously designed cushions, plastic mats, etc. Such paraphernalia is not without its place, but it all too frequently acts to obscure the unadorned simplicity that is the classical hallmark of yoga sri tantra. What You Do Need. All you really need for practicing yoga is to wear light clothing in which you can move about freely. Have as little clothing on as possible. Practice with bare feet if temperatures permit. You must have a large beach towel.
The Towel Explained. When practicing yoga
āsanas, one has to have a very large beach towel. Its length depends
on the height of each person; but determining the length is very
straightforward. The length of the towel should extend, when draped, from
the tip of your nose to the ground (when standing). The towel is to be
folded in half and laid on the floor. The towel is only for the head and
shoulders when you lay on the floor. One must never sit or step on the
towel. Extra Gear. Apart from loose clothing and a large beach towel, the only other piece of gear likely needed is a blanket or a moderately thick piece of cloth. This is for spreading as a cushion against back and knee pain during certain exercises, especially when practicing on an uncarpeted floor. Eating Before Practice. It is correct to eat something before you practice yoga. Food gives necessary energy to burn. But not right before. Allow an hour or two before you start practicing, depending on light or heavy meals. Practicing yoga on an over-loaded stomach will make you feel bloated, sluggish and uncomfortable. It is not, however, a dangerous thing. Through experience, you will learn what is right for you. Vegetarian Diet. One should try to stick to a vegetarian diet. Eating animals is not at all necessary when ample varieties of grains, salads, roots, herbs, yogurt, cheese, nuts, berries and fruits are readily available. Abstaining from poultry, meat and fish is a healthy way to eat. One may also try avoiding eating garlic, all types of onions and mushrooms. Eating the right kind of food is very important, and a tasty well-balanced vegetarian diet is not costly. Regarding Hypotension. Persons with hypotension or "low blood pressure" may feel light headed or faint when first learning to hold the breath during āsana or prānāyāma practice. But you should not be alarmed by this. It is quite common. If you ever feel faint while practicing yoga, lie down on your back and take a short rest. From then on follow two simple rules: 1.) Do not practice holding the breath or kumbhaka while performing āsanas and prānāyāma. 2) Keep your eyes open while performing āsanas. With regular practice the feeling of faintness will probably stop. Then you can practice holding the breath or kumbhaka. Some Tips on Yoga Technique 1. Yoga exercises should always be performed slowly and softly, never with quick or jerky movements. Never sway or rock your body. Yoga should be done with beauty and grace. Don't forget to rest in between the various āsanas by lying on your back for a few moments, shoulders and head on your folded towel. 2. Breathing should always be done through the nose. It should be natural. Never strain your neck or facial muscles. Breathing should be silent and as smooth as silk. It is suggested that you practice deep abdominal breathing at all times during your āsana practice. If possible, you should practice it throughout your daily life until it becomes an unconscious habit. As a result, you will hardly ever catch a cold. 3. Remember: Meditation and yoga are not separate things. All the while you are practicing yoga, you should think of your body as the basis of your meditation. Think, 'My body, ...my meditation.' Last revised 08 Dec 2008 |