GUIDELINES FOR YOGA PRACTICE

A Yoga practitioner should follow the guiding principles given below while performing Yogic practices:
1.    Yogic practice should be performed in a calm and quiet atmosphere with a relaxed body and mind.
2.    It is really good to practice Yoga in a well-ventilated place or in an open area that is free from dust, smoke, bad odor, or too much wind.

3.    Bladder and bowels should be empty before starting Yogic practices. Yoga is practiced with bare feet. Wear comfortable, light, loose clothing, preferably cotton clothes. Remove your jewelry, watch, and spectacles during practice.
4.    A mattress, Yoga mat, durrie, or folded blanket should be used for the practice.
5.    Yoga can be practised at any time of the day. Early morning, on an empty stomach is the best time to do Yoga or at least allow a gap of three to four hours after a full meal and two hours after taking light refreshments.
6.    Right after a Yoga practice, do not drink water, except in an emergency. Food and drink may be consumed only after 30 minutes of practice.
7.    Yogic practice can be performed before or after a bath, but allow about half-an-hour between practice and bath, because it brings in the equilibrium of circulation of blood.
8.    Respect your body and listen to your body. Never force any movement. Flexibility will come slowly and gradually. Do not over exert beyond your capacity to maintain the postures for long durations. Instead, adjust the timings according to your progress.
9.    Daily practice is essential for fast progress.
10.    Yoga should not be performed in a state of exhaustion, illness, in a hurry, or in acute stress conditions.
11.    In case of chronic disease, pain, high blood pressure, cardiac problems, fractured bones, ulcers, tuberculosis, hernia, pregnancy, menstruation etc., a physician or a competent and qualified Yoga  teacher should be consulted prior to Yogic practices.
12.    Asanas and physical exercises should not be combined. Perform Shavasana for a sufficient length of time before starting Asanas. After the Yogasanas, one should feel fresh and relaxed; never tired, exhausted, or sweating.
13.    Do not hold your breath unless it is specially mentioned to do so. Do not practice Pranayama with Kumbhaka and Bandhas (breath retention and locks) without the guidance of a competent teacher.
14.    There are contra-indications/limitations for each Yoga practice and such contra-indications should always be kept in mind.
15.    Relax for a few minutes in between the Asanas. At the end of Yogasanas, definitely practice Shavasana. Yoga sessions should end with meditation/ deep silence to integrate your Yoga practice and transition back into the world.