Yogasana

Cleanliness (Shaucha) is of utmost importance. This includes cleanliness of the place, the body, and the mind.

Always practice yoga in a quiet, clean, and well-ventilated environment.

Practice yoga on an empty stomach or at least 4–5 hours after a meal.

The bladder should be empty before beginning yoga practice.

Use a yoga mat, rug, or blanket for practice. Yoga may also be practiced on a bed, provided the mattress is firm enough to keep the spine properly aligned during the postures. Some yoga practices can also be performed while sitting on a chair.

Wear light, loose-fitting, and comfortable clothing during yoga practice.

Avoid practicing yoga when you are extremely tired or under excessive mental stress. During illness, practice only after consulting a physician or a qualified yoga expert.

If you have a chronic illness or heart disease, consult your physician or a qualified yoga expert. Yoga should not be considered a substitute for medical treatment, but rather an important complementary component of comprehensive healthcare.

During pregnancy or menstruation, seek guidance from a qualified yoga expert before practicing yoga.

Begin your yoga session with a prayer or a positive resolve (Sankalpa), and always perform micro exercises (warm-up exercises) before practicing yoga postures. Practicing asanas without proper warm-up may lead to injuries of the ligaments, tendons, and other soft tissues. Follow the proper sequence of yoga postures: begin with standing postures, followed by sitting postures, then prone (lying on the abdomen) postures, and finally supine (lying on the back) postures. Always conclude the session with CRT (Complete Relaxation Technique) or another suitable relaxation technique.

Perform all yoga practices slowly, mindfully, and with full awareness.

Do not hold your breath unless specifically instructed.

Always breathe through the nose.

Avoid jerky or forceful movements.

Practice according to your individual capacity. Never force yourself into any posture. Begin with whatever level is comfortable for you, and with regular practice your flexibility and ability will improve naturally over time.

Regular practice is essential for achieving the best results.

Every yoga practice has its own contraindications—observe them carefully.

Conclude your yoga session with meditation, a peace prayer (Shanti Path), or a positive resolve (Sankalpa).

Wait at least 20–30 minutes after yoga practice before taking a bath or eating.