Principles of Practice
Asana is the conscious position of the body. In order to effectively practice hatha yoga, it is necessary to know the basic principles of practice, in order to avoid their comprehension through mistakes and traumas.
Just as in Ayurveda all existing substances are medicines, in yoga it is considered that the number of asanas is equal to the number of species of living beings, and all of them can be used. And just as in Ayurveda, only with the proper use of medicines for a sick person, there can come an improvement and not every substance should be taken healthy – in yoga there are asanas that are needed and suitable only for the sick and will not be needed, and, as a rule, Are harmful to a healthy person. Lack of knowledge is the cause of many diseases, an incorrect practice a person can do harm to themselves. As it was said in the ancient treatise on yoga, “… the right person gets rid of diseases, and by improper practice – only acquires them.”
Errors are often made by people who use certain asanas without understanding, not on time and out of place, or use exercises that are never related to hatha yoga.
Recommendations for Beginners
1. Do asanas preferably on an empty stomach. If this is difficult, you can drink a cup of tea, juice or milk before classes. After a very light meal, less than an hour should pass before classes, after a solid meal – at least four hours. An hour after the end of the exercises, you can eat. Remember: the first reason that destroys the practice of yoga is overeating.
2. It is most convenient to practice asanas barefoot on a rug for yoga. Any other convenient coating can be used. For classes any comfortable clothes that do not restrict movement are suitable.
3. First of all, be patient with yourself. Do not have to commit violence against the body and try to fold into an asana, which is not yet available to your body. To accept this or that asana, the body and mind must acquire certain qualities. It is necessary to master the practice gradually. You can perform asana yourself at home only after you have well mastered the rules for constructing the elements of this asana, and also know in what position the spine and extremities in this exercise should be. Asanam should be trained by a person with a knowledgeable, experienced, understanding physiology, biomechanics and human anatomy that understands the mechanism of the effects of exercises on the spine and on the body as a whole. Be patient with your body.
4. Hatha Yoga begins with Shatkarma and Asanas. Shatkarma should be developed in parallel with asanas.
5. Asanas. The best practice is in a day. If you are in a group, that’s enough. It is not recommended in the first year to practice asanas independently of the group. If you really want to – you can limit yourself to dynamic practices (suryanamaskar) and individual simple but long stretches (pashchimotanasana, uttanasana), provided that the rules for performing asanas are learned. And remember, after mastering the rules of fulfillment, during the asanas, the most important thing is the concentration of the mind, and not the intricacy of the form. Avoid the desire for hypermobility of the musculoskeletal system.
6. Pranayama can be practiced both before and after asanas.
7. Dhyana (contemplation) and yoganidra can be practiced every day.
8. If you have problems with the spine (scoliosis, kyphosis, lordosis, or just unpleasant sensations in the back) – inform the instructor. The instructor will tell you what to do in your case and what you can not do.
9. The classroom is the territory of Yoga. You do not need any special rituals at the entrance to the hall, but try to enter the hall in a calm state of consciousness, ideally – with awareness.
10. Before practicing, you should turn off your mobile phone so that your mind is calm during practice.
11. If you are late for a lesson, do not worry, but go quietly, mentally greet everyone in the room, if you wish – greet everyone at the entrance with folded hands in namaste (vitalabhi mudra).
12. Leave the classroom in the middle, or do not wait until the end of the session is not entirely polite. But if so the circumstances develop, then do it as quietly as possible, mentally apologizing for your behavior to all those present. Try not to walk around the hall during the last part of the session (shavasana and vicara).
13. Do not practice in the following cases:
- With digestion disorders;
- Infectious diseases;
- At elevated temperature;
- With exacerbations of diseases;
- After the transfer of operations without prior consultation with a physician;
- In the period of menstruation in the presence of malaise;
- During pregnancy, if there is no specific instructions and advice from the doctor;
- With any discomfort arising during the practice of a certain Asana;
- Under the influence of alcohol and other drugs and drugs.