WHAT DO'S AND DONT'S FOR YOGA!
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❤ HEALTH CONDITIONS AND
PRECAUTIONS ❤
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ASANAS AND PRANAYAMA CAN BE DONE UNDER ALL SITUATIONS. THOUGH THESE KRIYAS WILL BOOST HEALTH OF AN INDIVIDUAL. HOWEVER, SPECIAL PRECAUTIONS SHOULD BE TAKEN WHILE PERFORMING THESE UNDER THE INFLUENCE OF AN ILLNESS/HEALTH CONDITION. FOR INSTANCE, THOSE SUFFERING FROM DISCHARGE FROM EARS, REDNESS IN EYES, WEAK NERVOUS SYSTEM OR A HEART AILMENT SHOULD NOT PERFORM SIRSHASANA. THOSE WITH A WEAK HEART OR ANY HEART AILMENTS SHOULD AVOID PERFORMING TOUGH ASANAS SUCH AS SHALABHASANA, DHANURASANA ETC. WOMEN MUST AVOID YOGA FOR 4-5 DAYS DURING MENSTRUAL PERIOD. THOSE WITH BACK PAIN AND NECK PAIN MUST AVOID EXERCISES THAT INVOLVES FORWARD BENDING.
PREGNANT WOMEN MUST NOT PERFORM TOUGH ASANAS AND KAPALBHATI. IT IS BETTER FOR THEM TO FOCUS ON LIGHTER EXERCISES SUCH AS, DEEP BREATHING AND PRANAVANAD AND CAN RECITE GAYATRI MANTRA. WOMEN WHO HAVE NORMAL DELIVERY CAN START DOING YOGA AFTER 3 MONTHS OF DELIVERY. THOSE WHO HAVE UNDERGONE A CESAREAN SHOULD WAIT FOR AT LEAST 6 MONTHS.
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IF YOU WANT TO DO ASANA FOR GETTING RELIEF FROM ANY CHRONIC AILMENT, THEN ALWAYS CONSULT A YOGA-SPECIALIST. ALSO, IT DOES NOT GIVE YOU INSTANT RESULT TO PLEASE DON'T STOP TAKING MEDICINE. KEEP GOING FOR REGULAR CHECK-UPS AFTER YOU START FEELING BETTER. MEDICATIONS SHOULD BE DISCONTINUED ONLY AFTER THE DOCTOR'S ADVICE. IT USUALLY TAKES AROUND 6 MONTHS START SHOWING RELIEF AND BENEFITS ON YOUR BODY.
MANY PEOPLE START DOING YOGA FOR VARIOUS AILMENTS, BUT DISCONTINUE ONCE THEY GET RELIEF. HOWEVER, IT IS VERY IMPORTANT TO UNDERSTAND THAT YOGA WORKS MORE TO SAVE YOUR HEALTH CONDITION RATHER THAN A TREATEMENT. IF YOU GET ANY RELIEF THEN IT'S AN ADDITIONAL ADVANTAGE FOR YOU.
DON'T BE IN HURRY
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STRICTLY AVOID RUSHING INTO FINISHING OFF (FINAL POSITION) AN ASANA. ANY NEGLIGENCE OR MISTAKE WHILE DOING SO WILL NOT PROVIDE YOU ANY BENEFITS. FOR INSTANCE, BENDING KNEES TO HELP FEET TO TOUCH FLOOR WHILE PERFORMING HALASANA WILL NOT PROVIDE ANY BENEFITS. THE IDEA IS DO AS MAX. AS YOU CAN (TOUCH FLOOR) WHILE KEEPING YOUR KNEES STRAIGHT.
DIET
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IDEALLY, YOU SHOULD WAIT FOR AT LEAST 30 MINUTES BEFORE EATING FOOD AFTER PERFORMING AN ASANA. AVOID CONCUMPTION OF DEEP FRIED FOOD, AS IT PROMOTES STOMACH-DISORDER. AVOID TAKING WATER OR ANY OTHER FLUID IMMEDIATELY AFTER PERFORMING AN ASANA. WAIT FOR AT LEAST 30 MINUTES AFTER DRINKING WATER. MAKE SURE YOUR STOMACH IS NOT FULL WHILE DOING YOGA. TAKE A GAP OF AT LEAST 3-4 HOURS AFTER HAVING MEAL AND AROUND ONE HOUR AFTER CONCUMPTION OF SNACKS BEFORE PERFORMING ASANAS.
RULE FOR INHALING AND EXHALING
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AS A COMMON RULE OF YOGA, YOU MUST EXHALE WHILE BENDING FORWARD IN AN ASANA AND INHALE WHILE MOVING BACKWARDS. REMEMBER THAT ALL OF THE BREATHING SHOULD BE THROUGH NOSE. YOU'LL GET FILTERED AND PURIFIED AIR.
CONCENTRATION
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ASANA SHOULD BE PERFORMED WITH CLOSED EYES. THIS ENAHANCES CONCENTRATION TO ELIMINATE STRESS ADN INSTABILITY OF MIND. IN GENERAL, YOU CAN ALSO PERFORM PRANAYAMA AND ASANAS WITH YOU EYES OPEN.
THE SEQUENCE
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THERE IS A SPECIFIC SEQUENCES FOR PRACTISING ASANAS. IF YOU WANT TO DERIVE MAX. BENEFIT FROM A SPECIFIC ASANA, IT SHOULD BE PERFORMED IN PERFECT SEQUENCE. THIS SEQUENCE SHOULD BE METICUOUSLY FOLLOWED. FOR INSTANCE, IF AN ASANAS IS DIRECTED TO BE STARTED ON THE LEFT SIDE, MAKE SURE YOU DO THE SAME. DECIDE THE ORDER IN WHICH THE ASANAS SHOULD BE PERFORMED. FOR INSTANCE, YOU CAN DO MATSYASANA AFTER SARVANGASANA, AND USTRASANA AFTER MANDUKASANA. IT IS NATURAL FOR NOVICES TO EXPERIENCE SOME PAIN IN MUSCLES AND JOINTS INITIALLY (FOR FIRST 3-4 DAYS). HOWEVER, CONTINUED PRACTICE WILL PROVIDE RELIEF AND BENEFITS TO THE BODY.
WHENEVER YOU GET UP AFTER DOING AN ASANA IN THE LYING POSITION, SIMPLY TURN TOWARDS LEFT WHILE GETTING UP. IT IS IMPORTANT TO DO SARVASANA FOR 8-10 MINUTE AFTER A YOGA SESSION IN ORDER TO RELAX YOUR BODY AND MIND.
REST
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WHENEVER YOU FEEL TIRED OR EXHAUSTED AFTER DOING AN ASANA, DO SHAVASANA OR MAKARASANA. YOU MAY ALSO TAKE REST IN BETWEEN ASANAS AS NEEDED.
GURU
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IN ORDER TO MAKE YOGA TEACHINGS TO BE EFFECTIVE, TRUE AND COMPLETE, THEN IT SHOULD COME THROUGH GURU-DISCIPLE TRADITION. TRADITIONALLY, KNOWLEDGE COULD ONLY BE TRANSFERRED AFTER THE STUDENT HAD SPENT SEVERAL YEARS WITH AN ENLIGHTENED GURU, TO WHOM HE HAD COMPLETELY SURRENDED WITH HIS BODY, MIND AND SPIRIT. HENCE, IT IS IMPORTANT TO START A YOGA ROUTINE UNDER THE GUIDANCE OF A GURU.
YAM-NIYAM
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IT IS IMPORTANT TO FOLLOW THE RULES OF YOGA IN ORDER TO GET MAXIMUM BENEFITS OUT OF VARIOUS ASANAS AND KRIYAS. NO ONE BECOME YOGI, WITHOUT FOLLOWING ITS RULES.
BODY TEMPERATURE
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PRACTICING YOGA IS FEVERISH CONDITION CAN INCREASE BODY TEMPERATURE. UNDER THIS CONDITION, USE CHANDRASWARA OR LEFT NOSTRIL TO INHALE AND SURYASWARA TO EXHALE. REPEATING THE PROCESS MANY TIMES WILL LOWER THE BODY TEMPERATURE. EVEN IF THE TEMPERATURE RISES BY DAILY YOGA, THEN ALSO DO THE SAME.
DIFFERENT ASANAS
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ALTHOUGH, YOGA IS A SCIENTIFIC A PATTERN, BUT IT IS CRUCIAL TO HAVE PROPER KNOWLEDGE ABOUT THE RIGHT WAY OF PRACTICING YOGA, IN ORDER TO EXTRACT MAXIMUM BENEFITS OUT OF VARIOUS ASANAS. APART FROM KNOWING ABOUT VARIOUS OF ASANAS, ONE MUST BE AWARE OF WHICH TYPE OF ASANAS TO PRACTICE OR AVOID OF ASANAS, ONE MUST BE AWARE OF WHICH TYPE OF ASANAS TO PRACTISE OR AVOID FOR SPECIFIC HEALTH CONDITIONS AND THE PRECAUTIONS TO FOLLOWED. YOGA S BENEFICIAL FOR THE PEOPLE OF ALL AGES. IT HELPS ONE STAY HEALTHY, HAPPY, AND STRESS FREE.
EACH ASANA ITS OWN IMPORTANCE ON HEALTH. HERE IS A BRIEF DESCRIPTION OF VARIOUS YOGASANAS AND THEIR BENEFITS.
1. SHASHANKASANA
THIS IS ALSO REFERED TO AS THE "HARE POSE" BECAUSE A HARE SLEEPS/SIT IN THIS POSITION. THE ASANA RESEMBLES A HARE IN THE FINAL POSITION.
METHOD :
SIT N VAJRASANA, THE THUNDERVBOLT POSE OR THE KNEELING POSE. NOW PLACE YOUR HANDS ON THE THIGHS AND BREATHE IN A RELAXED MANNER. RAISE BOTH YOUR HANDS ABOVE THE HEAD, PALMS FACING FORWARD. THE ARMS SHOULD BE IN LINE WITH THE SHOULDERS.
SLOWLY BEND DOWN AND BRING THE HANDS FORWARD, TILL THE HANDS AND FOREHEAD TOUCHED THE GROUND. EXHALE WHILE YOU ARE BENDING FORWARD. IN THE FINAL POSITION THE FOREHEAD AND HANDS REST ON THE GROUND. REST THIS POSITION FOR AS LONG AS YOU ARE COMFORTABLE. IN THE FINAL POSITION SLOW RYTHMIC AND RELAXED BREATHING CAN BE DONE. EXHALE SLOWLY AND COME BACK TO THE INITIAL POSITION (KNEELING POSE). REPEAT THIS PROCESS FOR 5 ROUNDS DEPENDING ON TIME AND COMFORT.
THE BENEFITS :
THIS ASANA RELAXES THE MIND AND RELIEVES DEPRESSION. IT ENHANCES CONCENTRATION, WILL POWER, AND CONTROLS ANGER. IT TONES THE PELVIC MUSCLES AND RELIEVES SCIATIC PAIN. THE ASANA BOOSTS FUNCTIONING OF BRAIN CONDITIONS INCLUDING ASTHMA, BRONCHITIS, AND ALL KINDS OF BREATHING PROBLEMS. IT GIVES A GOOD RELAXING STRETCH TO THE UPPER BODY. SHASHANKASANA IS VERY HELPFUL FOR SPINE HEALTH AND GIVES GLOWING AND RADIANT SKIN. THE ASANA IS ESPECIALLY BENEFICIAL FOR LADIES. IT ELIMINATES FATIGUE FROM THE BODY.
NOTE :
WOMEN SUFFERING FROM SLIP DISC AND ARTHRITIS AND PREGNANT LADIES MUST NOT PRACTISE THIS ASANA WITHOUT CONSULTING AN EXPERT.
2. GOMUKHASANA (COW FACE POSE)
THIS ASANAS REFERRED AS POSTURE LIKE A COW'S FACE, THUS NAMED AS GOMUKHASANA. AS IN SANSRIT "GO" AND MEANS THE "COW", "MUKHA" MEANS THE "FACE".
METHOD :
SIT ON THE FLOOR WITH LEGS EXTENDED IN FRONT OF YOU. NOW FOLD THE LEFT LEG AND PLACE IT UNDER THE RIGHT BUTTOCKS. FOLD THE RIGHT LEG, AND PLACE IT UNDER OF THE LEFT BUTTOCKS. THE KNEES OF BOTH THE LEGS SHOULD BE CLOSE TO EACH OTHER, ONE ABOVE THE OTHER. BEND YOUR LEFT ARM AND PLACE IT BEHIND THE BACK. BEND YOUR RIGHT RIGHT ARM, TAKE IT OVER THE RIGHT SHOULDERS AND PLACE IT ON THE BACK AS FAR AS IT CAN GO. NOW TRY TO TOUCH THE TWO HANDS BEHIND THE BACK. INITIALLY YOU MAY BE ABLE TO JUST TOUCH THE FINGERS. LATER ON AS YOU DEVELOP FLEXIBILITY. YOU WILL BE ABLE TO HOLD THE LEFT HAND WITH THE RIGHT HAND. KEEP THE WAIST, NECK AND HEAD SHOULD BE STRAIGHT AND LOOK IN FRONT. BREATHIG SHOULD BE NORMAL. ALSO PULL THE HEAD A LITTLE TOWARDS BACK. MAINTAIN THIS POSITION FOR AS LONG AS A COMFORTABLE. THEN CHANGE THE POSITION OF LEG AND DO VICE VERSA. DO THIS ASANA FOR 3 TIMES EACH.
BENEFITS :
GOMUKHASANA IS A PANACEA IN "ASTHMA" AND "TB" PATIENTS. IT HELPS TO MAKE THE BACK FLEXIBLE. IT CAN REMOVE STIFF SHOULDERS AND BACKPAIN. THE ASANA ALSO HELPS IN THE TREATMENT OF SCIATICA. IT STIMULATES THE KIDNEYS AND CAN HELP THOSE SUFFERING FROM DIABETES AND FREQUENT URINATION. IT HELPS TO DEVELOP THE CHEST AND RELIEVES SEXUAL AILMENTS. IT HELPS IN ARTHRITIS. GIVES STRENGTH IN BACK, NECK, ARMS AND LOWER LIMBS. IT IS HELPFUL IN BOTH MALE AND FEMALE.
NOTE :
DO NOT PRACTICE IN HURRY. PRACTICE TILL BECOME
COMFORTABLE WITH "VAJRASANA".
3. DHANURASANA (BOW POSE)
IN THIS EXERCISE, OUR BODY POSE LOOKS LIKE A DHANUSH (BOW). HENCE, IT IS KNOWAS AS DHANURASA IN SANSKRIT.
METHOD :
LIE ON YOUR STOMACH WHICH TOUCHES THE GROUND, WITH YOUR FEET HIP-WIDTH APART AND YOUR ARMS BY THE SIDE OF YOUR BODY. FOLD YOUR KNEES AND YOUR ANKLES. BREATHING IN, LIFT YOUR CHEST OFF THE GROUND AND PULL YOUR LEGS UP AND BACK. LOOK STRAIGHT AHEAD WITH A SMILE ON YOUR FACE. CURVE YOUR LIPS TO MATCH THE CURVE OF YOUR BODY! KEEP THE POSE STABLE WHILE PAYING ATTENTION TO YOUR BREATH. YOUR BODY IS NOW TAUT AS A BOW. CONTINUE TO TAKE LONG DEEP BREATHS AS YOU RELAX IN THIS POSE. EXHALE AND GENTLY BRING YOUR LEGS AND CHEST TO THE GROUND. RELEASE THE ANKLES AND RELAX. THIS COMPLETES ONE CYCLE. PRACTICE 3-5 CYCLES.
BENEFITS :
THE ASANA RELIEVES CHRONIC CONSTIPATION, INDIGESTION, GAS, AND CHRONIC INDIGESTION. THE PRACTICE STRENGTHENS THE BACK AND ABDOMINAL MUSCLES. IT ENHANCES AND CHEST AND REDUCES WAIST SIZE. DHANURASANA OPENS UP THE CHEST, NECK, AND SHOULDERS. TONES THE LEG AND ARM MUSCLES, AND ADDS GREATER FLEXIBILITY TO THE BACK. THE ASANA IS A GREAT STRESS AND FATIGUE BUSTER. IT RELIEVES MENSTRUAL DISCOMFORT AND CONSTIPATION, AND HELPS PEOPLE WITH RENAL (KIDNEY) DISORDERS. REGULAR EXERCISE WILL MASSAGES LIVER AND PANCREAS GLAND. IT MAKES OUR HEART MUSCLES STRONG AND PANACEA IN RESPIRATORY PROBLEMS.
NOTE :
THOSE SUFFERING FROM HIGH BLOOD PRESSURE, HERNIA, BACK PAIN, HEADACHE, ABDOMEN SURGERY, OR MIGRAINE MUST NOT PRACTICE DHANURASANA. LADIES SHOULD NOT PRACTICE YOGA DURING PREGNANCY AND DURING PERIODS.
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