Yoga- how to practice properly. - SPritual yoga


Spritual yoga is a blog for sharing knowledge about how to maintain health, fitness, and beauty by the help of yoga ayurveda and homemade remedies. We also write about different poses (yoga asanas) of yoga and there steps, techniques, Benefits and precautions. We also write on enhancing of spiritual knowledge.


Wednesday, 17 July 2019

Yoga- how to practice properly.

How to practice yoga properly,yoga practice,
How to practice yoga properly

Yoga is a delicate form of body/mind exercise and therapy. Specific yoga asanas assist to
realign the joints, increase flexibility, restore normal range of motion, and improve overall
posture. Asanas also indirectly balance the nervous, cardiovascular, respiratory, endocrine, and digestive systems. The systems in the body work as a symbiotic unit, where a positive change in one system usually results in a complimentary change in all the other systems. On the other hand, if asanas are incorrectly practiced, serious complications may result in the systems mentioned above. Regular asana, breathing, and meditation practice maintains the physical body in optimum condition, and promotes healing in an unhealthy body.

Here are several yoga practice tips that will enhance your journey of reaching a balanced
physical and mental state.


Asanas may be practiced by all age groups, male and female.


Do not practice the yoga asanas mechanically, be aware of your mental and
physical state throughout the practice.


Take a cool or lukewarm shower before asana practice to awaken and prepare the
mind and body for a focused practice.


Breathing is the mainstay of yoga. Often when the asana becomes difficult, the
tendency is to hold the breath without realizing. Keep breathing, even during the most
complex asanas. Conscious breathing provides more energy during the asana practice and
helps to prevent injury.


Wear loose, light, non-binding, comfortable clothing; and remove any jewelry, or
constricting accessories that may restrict the blood circulation when practicing yoga as the
body must bend, twist, or elongate easily. It is helpful to wear regular workout clothes.
Leggings and tank tops for women, and a t-shirt or tank top and shorts for men are
recommended. Yoga is practiced bare foot.


Avoid yoga practice if you are: experiencing fractured bones,
suffering from an acute or chronic ailment or disease, or recuperating from an operation.
Consult a primary health care practitioner before commencing asana practice.


It is advisable to consult your physician before embarking on the journey of
yoga. Find out if your body is physically fit to endure all the asanas.


It is important that asana practice is balanced, backward bends are
followed by forward bends and vice versa, and that whatever is practiced on one side of the
body is repeated on the other side. This concept of counter-asana is necessary to bring the
body back to a balanced state. Specific counter-asanas are recommended for certain asanas
described in this book. However, in some cases, when practicing a particular asana
prescribed for therapeutic reasons, a counter-asana may not be needed.


There are no special dietary rules for asana practitioners although it is healthier to
eat natural fresh foods in moderation. Eat foods that digest and assimilate easily and
make the body feel energetic.


Mute the cellular or telephone during asana practice. It is also helpful to
silence the thoughts.


Practice at least 2 or 3 hours after consuming food to ensure the
stomach is empty. This is one reason why early dawn or dusk practice is recommended.


It is helpful to empty the bowels and bladder before
commencing the asanas.


Drink plenty of water before, during, and after yoga practice.
Keep the body well hydrated. Drink small sips of water at room temperature. A lemonade
drink with sugar and salt is very refreshing and balances the metabolites well.


 Practice yoga daily, if possible, but no less than three times a week.
Practicing yoga daily is like feeding nutritious food to the body and the mind daily. The
ultimate benefit of yoga arrives when yoga becomes a daily habit in taking care of the body
and mind. As the frequency of practice increases, the mind benefits from stress relief, and
the body becomes stronger, more flexible, energetic, and balanced.


Tie the hair back or in a bun when practicing yoga.


Do not practice any inverted asanas if there is excessive gas or
fermentation in the intestines, during menstruation, or in the later stages of pregnancy.
Those experiencing high blood pressure, cardiovascular disease, or retinal disorders
should also refrain from inversion asanas.


It is healthy to practice 1 - 1½ hours of yoga every other day, if
not daily. If experiencing exhaustion after yoga practice, reassess the length of practice


Recognize the limits of the body´s normal range of motion, do not overstretch or
force yourself into any asana; do not exceed the body´s capacity.


Always use a non-slip yoga mat surface, adding stability to the asana practice. The
mat prevents the feet, hands, and elbows from slipping and sliding. The contact friction
provided by the mat helps the body stretch further without straining to hold slipping limbs.
The mat also provides a cushioned, warm insulation, and clean surface between the body
and the floor. The yoga mat can easily be rolled and/or folded for use in various asanas,
for travel, or to simply carry to yoga class.


The yoga mat is best maintained by wiping it by hand with a soft cloth
with vinegar or mild detergent and warm water. Top loading washing machines should NOT
be used to clean the mat, the mat can be damaged during the spin cycle. Front loading
washing machines may be used if the mat becomes very soiled. Place no more than four mats
in a large front loading washing machine with a little mild liquid detergent in cold water. Roll
the mat in a towel to gently squeeze the water out, and allow the mat to air or drip dry.


 Yoga is therapeutic when asanas are practiced to suit your specific
needs. Some asanas can be damaging and counter productive. Seek professional advice for
your specific body type and condition prior to beginning yoga practice.


It is best to avoid any difficult asana practice during the 2 days of heavy
flow. Do NOT practice any inversion asanas, stick to easy, relaxed breathing asanas.


If possible, practice under the direct supervision of a professional teacher, if this is
not possible, practice in front of a mirror to maintain proper body positioning. Be aware of
proper joint alignment, especially in the ankle, knee, shoulder, and neck regions.


 Do not exert undue force or overstretch while practicing asanas. Beginners
may find the muscles stiff at first, but after several weeks of regular practice the muscles
become very supple.


The yoga routine should be pain free. If any unusual pain or discomfort is felt, please
stop and consult a professional.


Practice in a well-ventilated room where it is calm and quiet. Asanas
may also be practiced outdoors in a pleasant surroundings around nature. Do not practice in a
strong wind, in the cold, in the direct sun, around polluted air, or near unpleasant odors. Do
not practice in the vicinity of furniture or anything that prevents free fall to the ground,
especially while performing inversion asanas. Often accidents occur because of falls against
an object.


Prenatal Yoga is a perfect time to nourish and positively influence a growing
fetus. Just as a wonderful seed when properly cared for with healthy nutrition, air, water, and
light blossoms into a flower, then into a delicious fruit; yoga gives the growing child a great
head start. In the 9 months in the womb followed by the 3 subsequent years with the mother,
the child establishes fundamental rhythm, thought, breathing patterns, and a core value system
to cope with in life. After this period, the child becomes a product of its ever-changing
environment. The sitting asanas described in this book are very helpful during pregnancy as
they stretch open the pelvis, making the delivery process easier. The standing asanas
strengthen the legs and thighs, and assist to carry the baby in the womb. The core and Mula
Bandha locks are paramount to practice throughout the day during early pregnancy. These
locks are helpful in recognizing and releasing tension in the pelvic muscles. During labor this
practice also helps to relax between contractions and prevent fatigue. During pregnancy, the
body produces the hormone ‘relaxin’ which increases flexibility in the ligaments and joints.
Many asanas become easier to practice as the pregnancy progresses.


Conclude each yoga practice session with a minimum of 10 - 15 minutes
cool down in a relaxation, breathing, or meditative asana.


After every 2 - 3 asana sequences it is helpful to sit silently in EASY SITTING or
SITTING ON KNEES with the eyes closed, being aware of the natural breath, of the parts of
the body that have just been stretched, and of any thoughts or feeling that have risen in the
mind. After 3 long and easy breaths, continue the practice. This not only rests the body,
but also develops awareness of the internal energy patterns, and the mental and emotional
processes. This rest period is as important as the asanas themselves and should not be
neglected. If extensive fatigue or tiredness is experienced at any point during the asana
session, rest in CORPSE or CHILD.


 In the Yoga Series, it is very important that the asanas
be practiced in the order described. They are designed in a sequential pattern for a specific
reason where one asana leads and prepares the body for the next without causing any


 Never practice asanas for extended periods under the direct sun or after a
long period of sunbathing as the body temperature is overheated.


 It is common to sweat during the practice of yoga. Use a towel to wipe the
sweat dry and change into dry clothing before the relaxation asanas to prevent a chill. Do
not bathe or shower until the sweat has dried naturally.


Pain that arises during asana practice should only be
temporary and not sharp. If the pain from asana practice persists, then the asana practice
may be incorrect. Terminate the asana practice immediately and, if necessary, seek
professional care.


Asanas may be practiced at any time of the day, except after meals.
In traditional yoga it is recommended to practice asanas two hours prior to dawn, finishing
at sunrise, as the environment is quiet and tranquil at this hour. The activities of digestion
have stopped, the mind has no deep impressions on the conscious level, and is relatively
empty of thoughts at this time. Although the muscles are more stiff early in the morning
compared to late afternoon, nevertheless, this time has a unique awakening and refreshing
experience. Dusk, or the two hours around sunset, is also a wonderful time to relax, unwind,
and rejuvenate.


It is very difficult to recognize whether the body is in neutral, or rotating. The use of
a wall as a reference guide is very helpful to instil neutral positioning during asana practice.
In most asanas, alignment is in a linear plane. Always think of lifting and reaching up from
the navel to the crown of the head, and grounding down from the navel to the heels.


Keep the body well hydrated during yoga practice. Drink small sips of water at
room temperature.

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