12 Important Points you must know before practicing Yogasanas | Myth, Pre-Requisites, Correct Sequence, Best Time for Yoga, etc.
‘Yogasana’ means collectively certain body postures or asanas that must be practiced for improving the health of not only the body but also for better mental health. Since there is always a guideline and rules to start and use anything to get its full benefits, so there are some essential points and a correct way for Yogasanas also that you must know before practicing them, like Best Time for Yoga, Proper Place to practice, Breathing techniques, etc.
Now, many people get confused between ‘Yogasana’ and ‘Yoga’. Yes, in fact very few people know that ‘Yogasana’ is not complete ‘Yoga’ but it is a part of Yoga. In detail, Yogasana is the third stage of the most effective type ‘Ashtanga Yoga’ (Eight Stages of Yoga) including pranayama and meditation.
Now let’s discuss the most important points like pre and post-requisite, hints, precautions, effects, and correct techniques.
The best time to perform asanas is either in the early morning or in the late evenings. It is tough for the body to do asanas in the early morning since the body is usually stiff, but the mind is fresh and alert.
However, in the evening, your body is active, but mind alertness is diminished. You can choose any time of mornings or evenings as per your routine and mental state, keeping in mind that
Do not practice Yogasana after being outside under the sun for many hours, and
According to Yoga Sutra, it is better to practice most of the asanas in the morning and tough Asanas like Shirsasana, Sarvangasana in the evening.
The correct place to perform Yogasana must be clean, airy, and free from insects and pests.
Do not perform asanas on the bare and uneven floor, always use a mat or blanket on the floor.
It is recommended to take bath both before and after the Yogasana. Asanas will be easier to perform after taking a bath, so it is good to bathe before it. After doing the asanas, the body will become sweaty and sticky, thus it is necessary to take a bath or shower after it.
You should keep a gap of at least 15 minutes after performing asanas and before taking a bath.
Inside Body Cleansing
As per Yoga Sutras, your bladder and Intestines should be empty and well evacuated before starting asanas.
If anyone is constipated or not able to cleanse out internally, you can start with Shirsasana and Sarvangasana. But attempt other asanas only after evacuation.
Never practice advanced asanas without cleansing out your bladder and intestines completely.
There is no doubt that breathing is the most important part while performing Yogasanas. It should be in an accurate way.
Breathing should be performed through nostrils and not from the mouth during practice. That means your mouth should be closed during the entire practice of Yogasana.
Do not restrain the breaths during the process of asanas. There is a separate procedure of breathing for different asanas. Almost all Asanas depend on the Inhalation and Exhalation of Oxygen in the body.
Hence Please read carefully about each posture’s proper technique before practicing it.
Preferably Yogasanas should be performed on an empty stomach. If it is very difficult for you, you can take liquids like tea, coffee, or milk before doing it.
But there should be a gap of 4 hours before the start of practicing asanas (mainly in the evening) after a heavy meal and a gap of at least 1/2 an hour to take a meal after asanas.
Eyes Closed or Open
This is the most common query that arises in the mind during practice. In the beginning, you should keep your eyes open to know that you are performing asanas correctly or not.
After being habitual and perfect, you can close your eyes to feel the correct stretches and body movements.
Use of Mirror
The use of a Mirror is very important to perform the asanas, especially for beginners. Your mirror should be placed perpendicular to the ground and touches the floor.
Thus, you can check your every head and shoulders movements in advanced postures and also It Is better to use a mirror without a frame.
Follow Proper Sequence
If you practice special breathing exercises (called Pranayama) and Yogasanas, there must be a correct order to follow.
If you practice in the early morning, then Pranayama should be done first for 15-30 minutes, then do Shavasana for a few minutes. Then take a gap in between and after that Asanas should be performed in the last.
And if you practice in the late evenings, then Asanas should be done first, then Shavasana and perform pranayama after few minutes of interval.
There should not be any strain on facial muscles, ears, eyes, and breathing during the practice.
After the completion of the practice of asanas, always lie down on Shavasana for 10-15 minutes, as it will remove the exhaustion and provide the necessary rest that the body and mind need immediately after practice.
Last but not the least, the practice of Yama (Ethics) and Niyama (Disciplines) should be included in our lives before starting the practice of Yogasanas (Postures). As a strong and tallest building can not stand without a firm foundation, the practice of Yogasana has no means without Yama and Niyama.
The qualities needed from an aspirant are to have discipline, faith, and determination to practice regularly without any interruption.
“Doing the right things for the right reason in a right way is the key to the Quality of Life.” – Stephen Covey