[B]Preparation[/B]
Good preparation for yoga requires spiritual and mental readiness as well as appropriate clothing and a suitable space. Many practitioners of yoga begin their practice with simple breathing exercises and stretches intended to clear the mind as well as open up the lungs.
Clothing should be comfortable and allow free movement. Some women prefer to practice in a dancer’s leotard or similar garment made of stretchy fabric, but a simple tunic or beach cover-up worn over a pair of running shorts works just as well. Brassieres should not be worn during practice because they tend to restrict breathing. Men often practice in swim trunks or running shorts. Both men and women can use an oversize men’s cotton T-shirt as a practice garment? these are inexpensive, easy to wash, and nonbinding. The feet are bare.
Do not eat for a couple of hours before your class and drink a lot of water. Drinking water during the class is not advisable, as it directs your energy (prana) downwards, while the yogic practices attempt to elevate the prana upwards. The feeling of “yogi high” after the class may not come if you keep drinking during your practice. Don’t worry about the level of physical preparation before your class. Yoga is not competitive. You do whatever you can and if things become difficult, take a break.
The proper location for yoga is necessary to get the essence of its effect. Generally a location which gives fresh atmosphere, silence and cleanliness can be considered as ideal. This will help to concentrate and achieve the desired result. Avoid practice of yoga in direct sunlight and after sun-bathing. Although ancient times with no pollution it was ideal place to practice in open environment but such places are rare to get or far away from our residential areas.
Remember that you should not perform it within two to three hours after having eaten. Relax your body by performing yoga when you feel stiff, tense, tired or hyped-up. Most of the people get excited and perform difficult positions of yoga it is recommended that you should do with things that you are comfortable at unnecessary body postures can cause problems. Just before going to bed go for prayer and don’t practice yoga at this time. Do them in your free time during the day. According to the experts yoga is not restricted to few exercises that is one must not be content with performing few of yoga exercises. There are different exercises (asana) which you must expertise gradually one by one. Whenever possible, mix and match the required elements of practice which will lead to improvement and enhancement in your spiritual growth and awareness.
[B]Precautions[/B]
Patients with a history of heart disease, severe back injuries, inner ear problems or other difficulties with balance, or recent surgery should consult a physician before beginning yoga. Pregnant women are usually advised to modify their yoga practice during the first trimester.
People diagnosed with a dissociative disorder should not attempt advanced forms of pranayama (yogic breathing) without the supervision of an experienced teacher. Some yogic breathing exercises may trigger symptoms of derealization or depersonalization in these patients.
Yoga should not be practiced on a full stomach. It is best to wait at least two hours after a meal before beginning one’s yoga practice. In addition, while yoga can be practiced outdoors, it should not be done in direct sunlight.
Yoga is not a competitive sport, and a “good” practice is defined as whatever one’s body and mind are capable of giving on a specific day. Some people are, however, accustomed to pushing themselves hard, comparing their performances to those of others, and assuming that exercise is not beneficial unless it hurts? an attitude summed up in the phrase “no pain, no gain.” Yoga teaches a gentle and accepting attitude toward one’s body rather than a punishing or perfectionist approach. A person should go into the stretches and poses gradually, not forcibly or violently. Stretching should not be done past the point of mild discomfort, which is normal for beginners; frank pain is a warning that the body is not properly aligned in the pose or that the joints are being overstressed. Most people beginning yoga will experience measurable progress in their strength and flexibility after a week or two of daily practice. Additional precautions while practicing yoga include;
a) Anyone can practice yoga there is no restriction on sex or age. Exercises which are suitable for your age group should be done.
b) Your mind should be prepared for the purpose that you are going to do. Practicing yoga under the influence of alcohol or drugs is strictly condemned.
c) Those with disabilities and severe pains consult your yoga teacher or doctor. It’s not that if you smoke you are not eligible to do yoga does not put that compulsion.
d) Yoga is practiced on mats suitable for yoga. That is it should help you to perform yoga poses, meditation and relaxation postures with equal ease while making you feel good.
e) The clothing should be such that it does not be hurdle in your body movements.
Generally light and loose clothes are recommended.
f) All other things like watches, spectacles should be kept aside. Women’s are advised to remove their ornaments and jewelry before practicing.
Last but not least researchers now say that yoga is good for the cells in the endothelium, the inner lining of the arteries. It has proved to be useful in reducing the blood pressure, weight and pulse rate. With the proper practice of yoga along with meditation helps not only build the spirit but also increases a sense of self-control. With yoga the body becomes more flexible and helps to relax the blood vessels.
Focus on your exercises always remembers the motive of whatever asana you are doing. Don’t worry about your surrounding factors. Obey the instructions correctly. Try to keep yourself away from any sort of burden. Do whatever you can do it is not necessary that you must imitate your yoga expert. Practice makes man perfect. Don’t hurry through your exercises.
One more thing which enhances my practice a great deal ; do savasana before as well as after the other postures. I am so much more aware, stretch better and generally have a more enjoyable practice when I do savasana first. Namaste
I must assume that the first sentence about spiritual and mental readiness is about yama and niyama.