Before we look at each ásana in detail, let us get to know the important rules that will make your practice not only safe but as successful as possible.
Knowing is not enough; it is good to practice too
A yoga posture held steadily and comfortably; it balances the glands and quiets body and mind for meditation., like other practices, call for following certain basic principles and recommendations. To get the greatest benefit from the practices and avoid unwanted side effects, you need to keep the basic rules.
1. Before doing ásanas, wash, finishing with a cold shower. But if you have no time, you can cool the hottest parts of the body with water (the feet, the shins, the arms up to the elbows, the face, the neck, the crown of the head). A special procedure was developed for this, called the half-bath.
2. It is better to practice ásanas indoors rather than in the open air. This is because the body is very sensitive while doing ásanas, and any draft can give you a cold. But when practicing indoors, make sure the air is fresh. There should be no smoke or strong smells in the room.
3. Wear close-fitting underwear. For men, a special undergarment called a langota is recommended.
4. Practice ásanas on a rug or mat. Don't do ásanas on the bare floor; you could catch a cold or upset the work of the endocrine glands.
It is also important to do ásanas without hurrying, concentrating on performing each pose.
5. Air should flow freely through the left nostril or through both nostrils. If the left nostril is not working, it is better not to do ásanas, except for the three described above. When we breathe, one nostril is usually more active, that is, the flow of air through it is stronger. From time to time the nostrils "switch." This is connected with the flows of subtle and crude energy in the body. Ásanas should be done when the subtle energy is flowing, that is, when the left nostril is more active. To activate the left nostril, lie on your right side with your head on your right shoulder and breathe evenly for a few minutes.
6. Eat sentient (sattvic) food. Keep to a lacto-vegetarian diet.
7. Ásanas should not be done on a full stomach. It is best to start the exercises 2.5–3 hours after a meal.
8. After finishing ásanas, massage the whole body.
9. After the massage, remain for at least two minutes in the "corpse pose" (shavásana): lie on the floor and cover yourself with a blanket so as not to catch cold. Relax completely, with arms and legs spread out. Imagine that your body has become absolutely motionless. Stay in this position for a few minutes.
This is shavásana. Relax and breathe calmly. The palms face up.
10. After shavásana, don't drink water for ten minutes and don't eat anything for half an hour.
11. If you have to go outside straight after ásanas and you are still warm and have not yet returned to normal, or if it is colder outside than indoors, dress warmly. Breathe in indoors and breathe out outdoors; then you won't catch cold.
12. Straight after ásanas it is not recommended to do any physical exercise, run or play sports.
13. The following ásanas can be done on any diet and regardless of which nostril is active: padmásana (the lotus pose), siddhásana, ardha siddhásana, the cross-legged pose ("Turkish style"), the hero pose, the long salutation pose, yogamudrá and the snake pose.
14. Women should not do ásanas during menstruation, during pregnancy, or for a month after giving birth. The exception is the meditation postures.
Remember that regular practice of ásanas matters too!
Namaskár :)
