YOGA EXERCISES FOR CLEAR EYE SIGHT !

 

YOGA EXERCISES FOR 

THE EYES 

MANY PEOPLE WEAR SPECTACLES OR CONTACT LENSES TO IMPROVE THEIR VISION. GLASSES, HOWEVER, DO NOT ACTUALLY CURE BAD EYESIGHT. INFACT, EYE PROBLEMS FREQUENTLY GET WORSE THROUGH THEIR USE, NECESSITATING EVER MORE POWERFUL LENSES.

FACTORS WHICH CONTRIBUTE TO BAD EYE SIGHT ARE : ARTIFICIAL AND BAD LIGHTLING, PROLONGED COMPUTER USE, TELEVISION OR VIDEO WATCHING, POOR DIET, MUSCLE INEFFICIENCY DUE TO PROLONGED HOURS OF OFFICE WORK AND STUDY, MENTAL AND EMOTIONAL TENSION, TOXIC CONDITION OF THE BODY AND AGEING.

• SOLVING THE PROBLEM OF LIGHTING IS FAIRLY STRAIGHTFORWARD.
•  DIET, HOWEVER, IS MORE COMPLEX AND IT AFFECTS NOT ONLY THE HEALTH OF THE EYES, BUT OF THE WHOLE BODY, SIMPLIFYING THE DIET AND AVOIDING HEAVY, INDIGESTIBLE, OILY, SPICY FOODS WILL HELP RECTIFY POOR VERSION. 
• A VEGETARIAN FOOD.

1. THE HABIT OF WALKING WITH BARE FEET ON THE GRASS, SAND OR BARE EARTH, EITHER EARLY IN THE MORNING OR AROUND SUNSET, IS CLAIMED TO HAVE RELAXING AND BENEFICIAL EFFECT ON THE EYES.
2.  THIS IS DUE TO THE REFLEX CONNECTIONS BETWEEN THE SOLES OF THE FEET AND THE VISUAL AREAS OF THE BRAIN.
3.  IT IS ESPECIALLY RECOMMENDED WHERE THE FEET ARE OFTEN IN RESTRICTIVE FOOTWEAR.

A SIMPLE SUN BATH MAY ALSO BE TAKEN WHILE FACING THE RISING OR SETTING SUN. THE EYES SHOULD BE CLOSED. FEEL THE ULTRA-VIOLET RAYS SOOTHING AND RELAXING THE EYES.

EYE EXERCISES

THE EYE EXERCISES SHOULD BE PRACTISED REGULARLY WITH PATIENCE AND PERSEVERANCE. DO NOT EXPECT INSTANT CURE OR IMPROVEMENT. IT TAKES YEAR FOR THE EYES TO BECOME DEFECTIVE, IT WILL ALSO TAKE TIME, A FEW MONTHS OR MORE, BEFORE NOTICEABLE PROGRESS WILL BE MADE. HOWEVER, IMPROVEMENT WILL COME, AS IT HAS TO MANY PEOPLE WHO HAVE ADOPTED A YOGIC WAY OF LIFE AND GRADUALLY REDUCED THE POWER OF THEIR GLASSES.

PREPARATION

• BEFORE STARTING, IT IS A GOOD IDEA TO SPLASH PURE, COLD WATER ON ON TO THE EYES A FEW MINUTES.
• HOLD A LITTLE WATER IN THE PALMS ABOVE A WATER BASIN AND SPLASH IT ON TO THE EYELIDS.
• DO THIS ABOUT 10 TIMES AND THEN BEGIN IN THE EXERCISES.
• THIS PROCEDURE WILL HELP STIMULATE THE BLOOD SUPPLY AND GENERALLY TONE UP THE EYES.

INDICATION

THOS WHO SUFFER FROM MAJOR EYE DISEASES OR DISORDERS SUCH AS GLAUCOMA, TRACHOMA, CATARACT, RETINAL DETACHMENT, RETINAL ARTERY OR VEIN THROMBOSIS, IRITIS, KERATITIS OR CONJUNCTIVITIS SHOULD ONLY PERFORM YOGA PRACTICES AFTER CONSULTING AN EYE SPECIALIST. INVERTED ASANAS AND KUNJAL KRIYA SHOULD BE AVOIDED ALTOGETHER WHILE THE CONDITION LASTS. ADOPTING A YOGIC LIFESTYLE AND A SIMPLE VEGETARIAN DIET, HOWEVER, MAY BE OF GREAT BENEFITS.

PRACTICE NOTES

EYE EXERCISES SHOULD BE PERFORMED ONE AFTER THE OTHER IN THE SEQUENCE GIVEN. THE SERIES SHOULD BE PRACTICED IN ITS ENTIRELY, ONCE EARLY IN THE MORNING AND OR ONCE IN THE EVENING.

THE MOST IMPORTANT THING TO REMEMEBER DURING PRACTICE IS TO BE TOTALLY RELAXED. DO NOT STRAIN AS THIS WILL LEAD TO FATIGUE AND TIREDNESS OF THE EYES. THE FACIAL MUSCLES, EYEBROWS AND EYELIDS SHOULD REMAIN TOTALLY RELAXED. AFTER EACH EXERCISE THE EYES SHOULD BE CLOSED AND RESTED FOR AT LEAST HALF A MINUTE. THE PRACTICE OF PALMING MAY BE PERFORMED AT THIS TIME.

GLASSESS SHOULD NOT BE WORN WHILE PERFORMING THE EYE EXERCISES.

PALMING

EXERCISE 1

• SIT QUIETLY AND CLOSE THE EYES.
• RUB THE PALMS OF THE HANDS TOGETHER VIGOROUSLY UNTIL THEY BECOME WARM.
• PLACE THE PALMS GENTLY OVER THE EYELIDS, WITHOUT ANY UNDUE PRESSURE.
• FEEL THE WARMTH AND ENERGY BEING TRANSMITTED FROM THE HANDS INTO THE EYES AND THE EYE MUSCLES RELAXING.
• THE EYES ARE BEING BATHERED IN SOOTHING DARKNESS.
• REMAIN IN THIS POSITION UNTIL THE HEAT FROM THE HANDS HAS BEEN ABSORBED BY THE EYES.
• THEN LOWER THE HANDS, KEEPING THE EYES CLOSED.
• AGAIN RUB THE PALMS TOGETHER UNTIL THEY BECOME HOT AND PLACE THEM OVER THE CLOSED EYES.
• MAKE SURE THE PALMS AND NOT THE FINGERS COVER THE EYES.
• REPEAT THIS PROCEDURE AT LEAST 3 TIMES.

BENEFITS

PALMING RELAXES AND REVITALIZES THE EYE MUSCLES, AND STIMULATES THE CIRCULATION OF THE ACQUEOUS HUMOUR, THE LIQUID THAT RUNS BETWEEN THE CORNEA AND THE LENS OF THE EYE, AIDING THE CORRECTION OF DEFECTIVE VISION.

NOTES

THE BENEFITS ARE ENHANCED IF THE EXERCISES IS PRACTICED IN FRONTOF THE RISING OR SETTING SUN. BE AWARE OF THE WARMTH AND LIGHT ON THE CLOSED LIDS. NEVER LOOK DIRECTLY AT THE SUN, EXCEPT FOR A FEW INITIAL MOMENTS WHEN IT IS JUST RISING OR WHEN IT IS ABOUT TO SET.

EXERCISE 2

 

BLINKING 

• SIT WITH THE EYES OPEN.
• BLINK THE EYES 10 TIMES QUICKLY.
• CLOSE THE EYES AND RELAX FOR 5 TO 6 RELAXED BREATHS.
• REPEAT THE BLINKING 10 TIMES QUICKLY AND THEN AGAIN CLOSE THE EYES AND RELAX.
• REPEAT 5 TIMES.

BENEFITS

MANY PEOPLE WITH DEFECTIVE EYESIGHT BLINK IRREGULARLY AND UNNATURALLY. THIS IS RELATED TO THE STATE OF HABITUAL TENSION IN THE EYES. THIS EXERCISE ENCOURAGES THE BLINKING REFLEX TO BECOME SPONTANEOUS, INDUCING RELAXATION OF THE EYE MUSCLES.

SIDEWAYS VIEWING

EXERCISE 3

• ASSUME A SITTING POSITION WITH THE LEGS STRAIGHT IN FRONT OF THE BODY.
• RAISE THE ARMS TO THE SIDES AT SHOULDER LEVEL, KEEPING THEM STRAIGHT, MAKE A LOOSE FIST AND POINT AND THUMBS UPWARDS.
• THE THUMBS SHOULD BE JUST IN THE PERIPHERAL VISION WHEN THE HEAD IS FACING FOWARD.
• IF THEY ARE NOT CLEARLY VISIBLE, BRING THEM SLIGHTLY FORWARD THEY COME INTO VIEW.
• THE HEAD SHOULD NOT MOVE.
• LOOK AT A FIXED POINT DIRECTLY IN FRONT AND ON A LEVEL WITH TYE EYES.
• FIX THE POSITION OF THE HEAD IN THIS NEUTRAL POSITION.
• THEN, WITHOUT MOVING THE HEAD SIDEWAYS, FOCUS THE EYES ON THE FOLLOWING, ONE AFTER THE OTHER.

1. LEFT THUMB
2. SPACE BETWEEN THE EYEBROWS, BHRUMADHYA
3. RIGHT THUMB
4. SPACE BETWEEN THE EYEBROWS
5. LEFT THUMB
6. REPEAT THIS CYCLE 10 TIMES, KEEPING THE HEAD AND SPINE STRAIGHT THROUGHOUT.
7. FINALLY, CLOSE AND REST THE EYES.
8. PALMING MAY BE PERFORMED SEVERAL TIMES.

BREATHING

INHALE IN THE NEUTRAL POSITION. EXHALE WHILE LOOKING TO THE SIDES. INHALE AND COME TO THE CENTRE.

BENEFITS 

SIDEWAYS VIEWING RELAXES THE TENSION OF THE MUSCLES STRAINED BY CONSTANT READING AND CLOSE WORK. IT ALSO PREVENTS AND CORRECTS SQUINT.

NOTES

IF THE ARMS BECOME TIRED THEY SHOULD BE SUPPORTED ON TWO STOOLS.

FRONT AND SIDEWAYS VIEWING

EXERCISE 4

• MAINTAIN THE SAME BODY POSITION AS IN EXERCISE 3, BUT PLACE THE LEFT FIST ON THE LEFT KNEE SO THAT THE THUMB POINTS UPWARD.
• HOLD THE RIGHT THUMB TO THE RIGHT OF THE BODY SO THAT IT POINTS UPWARD.
• WITHOUT MOVING THE HEAD, FOCUS THE EYES ON THE LEFT THUMB, THEN ON THE RIGHT THUMB AND THEN RETURN TO THE LEFT THUMB.
• REPEAT THIS PROCESS 10 TIMES, THEN REST THE CLOSE THE EYES.
• REPEAT THE SAME PROCEDURE ON THE LEFT SIDE OF THE BODY.
• KEEP THE HEAD AND SPINE STRAIGHT THROUGHOUT.
• FINALLY, CLOSE AND REST THE EYES.

BREATHING

INHALE IN THE NEUTRAL POSITION.

EXHALE WHILE LOOKING FORWARD.

INHALE WHILE LOOKING FORWARD.

BENEFITS

FRONT AND SIDEWAYS VIEWING IMPROVES COORDINATES OF THE MEDICAL AND LATERAL MUSCLES OF THE EYEBALL.

UP AND DOWN VIEWING

EXERCISE 5

• MAINTAIN THE SAME POSITION AS IN EXERCISE 4.
• PLACE BOTH FISTS ON THE KNEES WITH BOTH THUMBS POINTING UPWARD.
• KEEPING THE ARMS STRAIGHT, SLOWLY RAISE THE LEFT THUMB WHILE FOLLOWING THE MOTION OF THE THUMB WITH THE EYES.
• ONCE THE THUMB IS RAISED TO THE MAXIMUM, SLOWLY RETURN TO THE STARTING POSITION, ALL THE TIME KEEPING THE EYES FOCUSED ON THE THUMB WITHOUT MOVING THE HEAD.
• PRACTICE THE SAME MOVEMENT WITH THE RIGHT THUMB.
• REPEAT 10 TIMES WITH EACH THUMB.
• KEEP THE HEAD AND SPINE STRAIGHT THROUGHOUT.
• FINALLY, CLOSE THE REST THE EYES.
• PALMING MAYBE PERFORMED SEVERAL TIMES.

BREATHING 

INHALE WHILE RAISING THE EYES.

EXHALE WHILE LOWERING THE EYES.

BENEFITS

UP AND DOWN VIEWING BALANCES THE UPPER AND LOWER EYEBALL MUSCLES.

ROTATIONAL VIEWING

EXERCISE 6

• MAINTAIN THE SAME BODY POSITION AS IN EXERCISE 5.
• PLACE THE RIGHT HAND ON THE RIGHT KNEE.
• HOLD THE LEFT FIST ABOVE THE LEFT LEG WITH THE LEFT THUMB POINTING UPWARD AND THE ELBOW STRAIGHT.
• MAKE A LARGE CIRCULAR MOVEMENT WITH THE LEFT ARM TO THE LEFT, THEN UPWARD, CURVING TO THE RIGHT, AND FINALLY RETURNING TO THE STARTING POSITION.
• KEEP THE EYES FOCUSED ON THE THUMB WITHOUT MOVING THE HEAD.
• PERFORM 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.
• REPEAT WITH THE RIGHT THUMB.
• KEEP THE HEAD AND SPINE STRAIGHT THROUGHOUT.
• FINALLY, CLOSE AND THE REST THE EYES.
• PALMING MAY BE PERFORMED SEVERAL TIMES.

BREATHING

INHALE WHILE COMPLETING THE UPPER ARC OF THE CIRCLE. EXHALE WHILE COMPLETING THE LOWER ARC. 

THE BREATH SHOULD BE SMOOTH AND SYNCHRONIZED WITH THE FORMING OF A PERFECT CIRCLE.

BENEFITS

ROTATIONAL VIEWING IMPROVES THE COORDINATED ACTIVITIES OF ALL THE EYE MUSCLES.

PRELIMINARY NASIKAGRA

 DRISHTI

EXERCISE 7

• SIT WITH THE LEGS STRAIGHT IN FRONT OR IN A CROSS-LEGGED POSE.
• HOLD THE LEFT ARM STRAIGHT DIRECTLY IN FRONT OF THE NOSE.
• MAKE A FIST WITH THE LEFT HAND, KEEPING THE THUMB POINTING UPWARD.
• FOCUS BOTH EYES ON THE TIP OF THE THUMB.
• BEND THE ARM AND SLOWLY BRING THE THUMB TO THE NOSETIP.
• KEEP THE EYES FOCUSED ON THE TIP OF THE THUMB.
• REMAIN FOR A FEW SECONDS WITH THE THUMB HELD AT THE NOSETIP AND THE EYES FOCUSED THERE.
• SLOWLY STRAIGHTEN THE ARM, CONTINUING TO GAZE AT THE THUMB TIP.
• THIS IS ONE ROUND.
• PRACTICE 10 ROUNDS.
• KEEP THE HEAD SPINE STRAIGHT THROUGHOUT.
• FINALLY, CLOSE AND REST THE EYES.
• PALMING MAY BE PERFORMED SEVERAL TIMES.

BREATHING 

INHALE AS THE THUMB IS DRAWN TOWARDS THE NOSE.

EXHALE AT THE ARM IS STRAIGHTENED.

BENEFITS

THIS EXERCISE IMPROVES THE ACCOMODATING AND FOCUSING POWER OF THE EYE MUSCLES.

NEAR AND DISTANT VIEWING 

EXERCISE 8

 

• STAND OR SIT AT AN OPEN WINDOW, PREFERABLY WITH A CLEAR VIEW OF THE HORIZON, WITH THE ARMS BY THE SIDES.
• FOCUS THE EYES ON THE NOSETIP, NASIKAGRA DRISHTI, FOR 5 SECONDS.
• THEN FOCUS ON A DISTANT OBJECT ON THE HORIZON FOR 5 SECONDS.
• REPEAT THIS PROCESS 10 TIMES.
• CLOSE THE EYES AND RELAX.
• PALMING MAY BE PERFORMED AT THIS TIME.

 

BREATHING

INHALE DURING NEAR VIEWING.

EXHALE DURING DISTANT VIEWING.

BENEFITS

SAME AS FOR EXERCISE 7, BUT THE RAGE OF MOVEMENTS IS THESE EYE MUSCLES IS FURTHER INCREASED.

NOTES

LIE IN SHAVASANA FOR A FEW MINUTES AFTER COMPLETING ALL 8 EXERCISES.

YOGASANAS AND PRANA

   

PRANA, VITAL ENERGY, WHICH CORRESPONDS TO KI OR CHI IN CHINESE MEDICINE, PERVADES THE WHOLE BODY, FOLLOWING FLOW PATTERNS, CALLED NADIS, WHICH ARE RESPONSIBLE FOR MAINTAINING ALL INDIVIDUAL CELLULAR ACTIVITY. STIFFNESS OF THE BODY IS DUE TO BLOCKED PRANA AND A SUBSEQUENT ACCUMULATION OF TOXINS. WHEN PRANA BEGINS TO FLOW, THE TOXINS ARE REMOVED FROM THE SYSTEM, ENSURING THE HEALTH OF THE WHOLE BODY. AS THE BODY BECOMES SUPPLE, POSTURES WHICH SEEMED IMPOSSIBLE BECOME EASY TO PERFORM, AND STEADINESS AND GRACE OF MOVEMENT DEVELOP, WHEN THE QUANTUM OF PRANA IS INCREASED TO A GREAT DEGREE, THE BODY MOVES INTO CERTAIN POSTURES BY ITSELF AND ASANAS, MUDRAS AND PRANAYAMAS OCCUR SPONTANEOUSLY.

YOGASANAS AND KUNDALINI

THE ULTIMATE PURPOSE OF YOGA IS THE AWAKENING OF KUNDALINI SHAKTI, THE EVOLUTIONARY ENERGY IN MAN. PRACTISING ASANA STIMULATES THE CHAKRAS, DISTRIBUTING THE GENERATED ENERGY OF KUNDALINI ALL OVER THE BODY. ABOUT THIRTY-FIVE ASANAS ARE SPECIFICALLY GEARED TO THIS PURPOSE. CHAKRASANA FOR MANIPURA CHAKRA, SARVAGASANA FOR VISHUDDHI, SIRSHASANA FOR SAHASRARA AND SO ON. THE OTHER ASANAS REGULAR AND PURIFY THE NADIS, FACILITING THE CONDUCTION OF PRANA THROUGHOUT THE BODY. THE MAIN OBJECT OF HATHA YOGA IS TO CREATE BALANCE BETWEEN THE INTERACTING ACTIVITIES AND PROCESSESS OF THE PRANIC AND MENTAL FORCES. ONCE THIS HAS BEEN ACHIEVED, THE IMPULSES GENERATED GIVE A CALL OF AWAKENING TO SUSHUMNA NADI, THE CENTRAL PATHWAY IN THE SPINE, THROUGH WHICH THE KUNDALINI ENERGY ASCENDS TO SAHASRARA CHAKRA, THEREBY ILLUMINING THE HIGHER CENTRE OF HUMAN CONSCIOUSNESS.

HATHA YOGA, THEREFORE, NOT ONLY STRENGTHENS THE BODY AND IMPROVES HEALTH, BUT ALSO ACTIVATES AND AWAKENS THE HIGHER CENTRES RESPONSIBLE FOR THE EVOLUTION OF HUMAN CONSCIOUSNESS.

YOGASANAS AND THE 

BODY-MIND CONNECTION

THE MIND AND BODY ARE NOT SEPARATE ENTITIES, ALTHOUGH THERE IS A TENDENCY TO THINK NOT ACT AS THOUGH THEY ARE. THE GROSS FORM OF THE MIND IS THE BODY AND THE SUBTLE FORM OF THE BODY IS THE MIND. THE PRACTICE OF ASANA INTEGRATES AND HARMONIZES THE TWO. BOTH THE BODY AND THE MIND HARBOUR TENSIONS OR KNOTS. EVERY MENTAL KNOT HAS A CORRESPONDING PHYSICAL, MUSCULAR KNOT AND VICE VERSA. THE AIM OF ASANA IS TO RELEASE THESE KNOTS.

DURING EXERCISES, HOWEVER, THE BREATH AND METABOLISM SPEED UP, OXYGEN CONCUMPTION WHEREAS EXERCISE PROMOTES IT. IN ADDITION, ASANAS ARE DESIGNED TO HAVE SPECIFIC EFFECTS ON THE GLANDS AND INTERNAL ORGANS, AND TO ALTER ELECTROCHEMICAL ACTIVITY IN THE NERVOUS SYSTEM.

GENERAL NOTES FOR PRACTITIONER

BREATHING

 

ALWAYS BREATHE THROUGH THE NOSE UNLESS SPECIFIC INSTRUCTIONS ARE GIVEN TO THE CONTRARY. COORDINATE THE BREATH WITH THE ASANA PRACTICE.

AWARENESS

THIS IS ESSENTIAL TO THE PRACTICE OF ASANA AS IT IS TO ALL YOGIC PRACTICES. THE PURPOSE OF ASANA PRACTICE IS TO INFLUENCE, INTEGRATE AND HARMOZIE ALL THE LEVELS OF BEING, PHYISCAL, PRANIC, MENTAL, EMOTIONAL, PSYCHIC AND SPIRITUAL. 

TIME OF PRACTICE

 

ASANAS MAY BE PRACTICED AT ANY TIME OF DAY EXCEPT AFTER MEAL. THE BEST TIME, HOWEVER, IT THE TWO HOURS BEFORE AND INCLUDING SUNRISE. THIS PERIOD OF THE DAY IS KNOWN IN SANSKRIT AS BRAHMAMUHURTA. THE MOST CONDUCTIVE TIME FOR HIGHER YOGIC PRACTICES, WHEN THE ATMOSPHERE IS PURE AND QUIET, THE ACTIVITIES OF THE STOMACH AND INTESTINE HAVE STOPPED, THE MIND HAS NO DEEP IMPRESSION FOR THE DAY AHEAD. 

PREGNANCY

 

 

MANY ASANAS ARE HELPFUL DURING PREGNANCY, BUT IT IS IMPORTANT TO CHECK WITH A MIDWIFE, DOCTOR, OR COMPETENT YOGA TEACHER PRIOR TO PRACTISING. DO NOT STRAIN. DO NOT USE INVERTED ASANAS IN THE LATER STAGES OF PREGNANCY.

AGE LIMITATIONS

ASANAS MAY BE PRACTICED BY PEOPLE OF ALL AGE GROUPS, MALE AND FEMALE.

PLACE OF PRACTICE

PRACTICE IN A WELL-VENTILATED ROOM WHERE IT IS CALM AND QUIE. ASANAS MAY ALSO BE PRACTICED OUTDOORS, BUT THE SURROUNDINGS SHOULD BE PLEASANT, A BEAUTIFUL GARDEN WITH TREES AND FLOWERS, FOR EXAMPLE. DO NOT PRACTICE IN A STRONG WIND, IN THE COLD, IN AIR THAT IS DIRTY, SMOKY OR WHICH CARRIES AN UNPLEASANT ODOUR.

BLANKET

USE A FOLDED BLANKET OF NATURAL MATERIAL FOR THE PRACTICES AS THIS WILL ACT AS AN INSULATOR BETWEEN THE BODY AND THE EARTH. DO NOT USE A MATTERS WHICH IS SPONGY OF FILLED WITH AIR AS THIS DOES NOT GIVE SUFFICIENT SUPPORT TO THE SPINE.

CLOTHING

DURING PRACTICE IT IS BETTER TO WEAR LOOSE, LIGHT AND COMFORTABLE CLOTHING. BEFORE COMMENCING, REMOVE SPECTACLES, WRISTWATCHES AND ANY JEWELLERY.

BATHING

TRY TO TAKE A COLD SHOWER BEFORE STARTING. THIS WILL GREATLY IMPROVE THE EFFECT OF THE ASANAS.

EMPTY STOMACH

THE STOMACH SHOULD BE EMPTY WHILE DOING ASANAS AND TO ENSURE THIS, THEY SHOULD NOT BE PRACTICED UNTIL AT LEAST THREE OR FOUR HOURS AFTER FOOD. ONE REASON WHY EARLY MORNING PRACTICE IS RECOMMENDED IS THAT THE STOMACH IS SURE TO BE EMPTY.

DIET

THERE ARE NO SPECIAL DIETARY RULES FOR ASANA PRACTITIONERS, ALTHOUGH IT IS BETTER TO EAT NATURAL FOOD AND IN MODERATION. CONTRARY TO POPULAR BELIEF, YOGA DOES NOT SAY THAT A VEGETARIAN DIET IS ESSENTIAL, ALTHOUGH IN THE HIGHER STAGES OF PRACTICE IT IS RECOMMENDED. AT MEAL TIMES IT IS ADVISED TO A HALF FILL THE STOMACH WITH FOOD, ONE QUARTER WITH WATER AND LEAVE THE REMAINING QUARTER EMPTY. EAT OLY TO SATISFY HUNGER AND NOT SO MUCH THAT A FEELING OF HEAVINESS OR LAZINESS OCCURS. EAT TO LIVE RATHER THAN LIVE TO EAT.

FOODS WHICH CAUSE ACIDITY OR GAS IN THE DIGESTIVE SYSTEM, WHICH ARE HEAVY, OILY AND SPICY, SHOULD BE AVOIDED, ESPECIALLY WHEN ASANAS ARE PRACTICED WITH A SPIRITUAL AIM.

NO STRAINING

NERVER EXERT UNDUE FORCE WHILE DOING ASANAS, BEGINNERS MAY FIND THEIR MUSCLES STIFF AT FIRST, BUT AFTER SEVERAL WEEKS OF REGULAR PRACTICE THEY WILL BE SURPRISED TO FIND THAT THEIR MUSCLES ARE MORE SUPPLE.

CONTRA-INDICATIONS

PEOPLE WITH FRACTURED BONES OR WHO ARE SUFFERING FROM ACUTE INFECTIONS OR BACKACHE, OR CHRONIC AILMENTS AND DISEASES SUCH AS STOMACH ULCER, TUBERCULOSIS, CARDIAC PROBLEMS OR HERNIA, AND THOSE RECUPERATING FROM OPERATIONS, SHOULD CONSULT A COMPETENT YOGA TEACHER OR DOCTOR BEFORE COMMENCING ASANAS. CAREFULLY OBSERVE THE CONTRA-INDICATIONS GIVEN IN THE INTRODUCTIONS TO EACH SECTIONS, AND THOSE GIVEN FOR INDIVIDUAL ASANAS.

INVERTED ASANA

PEOPLE WITH HEART PROBLEMS, HIGH BLOOD PRESSURE, ARTERIOSCLEROSIS, GLAUCOMA, AN ACTIVE EAR INFECTION OR ANY DISEASE OF THE BRAIN SHOULD REFRAIN FROM INVERTED POSTURE. THOSE WITH CERVICAL PROBLEMS SHOULD NOT PRACTICE POSTURES WHERE THE NECK IS WEIGHT BEARING.