Instructions and warnings for the asana practice.

Prerequisites
The house can not stand without a solid foundation. The whole person is not possible without respect for the principles of yama and niyama, lays a solid foundation for the development of character. The practice of asanas without relying on the principles of yama and niyama - this is just tumbling.

The qualities required for dealing with - it is a discipline, faith, perseverance and persistence in the regular, non-stop exercises.

Purification and food
Before performing asanas, you should empty your bladder and bowels. The bowels promote inversions. If the student suffers from constipation and it was impossible to empty the bowel before the training, it is necessary to start with Sirshasana and Sarvangasana and their variations. Other postures can begin only after bowel cleansing. In no case did not grasp the difficult asanas without releasing pre intestine.

Washing
Asanas easier to perform after bathing. After them, the body is covered with sticky sweat, and preferably about 15 minutes after the end of exercise bathe. Taking a bath or shower before doing asanas and after refreshing both the body and the mind.

Food
Asanas preferable to perform on an empty stomach. If this is difficult, you can drink a cup of tea before them, coffee, cocoa or milk. After a very light meal before class should be at least an hour after a heavy meal - at least four hours. Half an hour after the end of the exercise, you can eat.

Class times
It is best to deal with the early morning or late evening. In the morning to perform the asanas more difficult, because the body is still constrained. But the mind is fresh, and as time goes by, his alertness and determination diminish. Stiffness of the body is overcome by a regular practice, and it becomes possible to perform the asanas well. In the evening the body more supple, and the asanas are performed better and more easily than in the morning. Morning classes contribute to better performance throughout the day.

Evening classes eliminate fatigue from a busy day, refresh and soothe. Therefore, it is necessary to perform difficult asanas in the morning, when a person has more determination and challenging asanas (such as Sirshasana, Sarvangasana and their variations, as well as Paschimottanasana) - in the evening.

Sun
Do not do asanas after a long (several hours) stay in the hot sun.

Place
Doing it is necessary in a clean, well-ventilated place where there are no insects and noise.

Do not do asanas on the bare floor or on an uneven place. It is necessary to lay on a flat floor folded blanket.

Warnings
During lessons no excessive voltage should not feel any facial muscles, ears and eyes, no breathing.

Closing the eyes
In the initial period, keep your eyes open. Then you'll know what you're doing wrong and where. Closing his eyes, you can not follow the necessary movements of the body, and even the direction of poses. Keep your eyes closed is possible only when you perfectly master some asana, because only then will you be able to regulate body movement and feel the correct extension.

Mirror
If you are doing the asanas in front of the mirror, it should be up to the floor and be strictly perpendicular to it, otherwise pose will look correspondingly beveled corner of his inclination. If the mirror does not reach the level of the floor, you will not be able to observe the movement and staging of head and shoulders in inverted poses.

Brain
During the execution of asanas should only be an active body, the brain is passive, but watchful observer. If asanas are performed with the participation of reason, you will not be able to see their own mistakes.

Breathing
All asanas need to breathe only through the nose rather than the mouth.

Do not hold your breath going into the pose or being in it. Follow the instructions on the breath, which are listed below in the description of the art performing various asanas.

Savasana
After completing the exercises always go at least 10-15 minutes a Shavasana, it relieves fatigue.

Asanas and pranayama
Before taking over the pranayama, read the advice and warnings. Pranayama can be practiced either very early in the morning before the asanas or in the evening after completing them. In the morning Pranayama you can do 15 to 30 minutes, followed by a run for a few minutes Shavasana and asanas to begin only after a certain time, which can be filled with daily activities. When evening classes in pranayama can begin no earlier than half an hour after performing asanas.

Special instructions for persons suffering from dizziness or blood pressure disorders
If you are dizzy or increased blood pressure, do not start with Sirshasana and Sarvangasana. Please follow Pashchimottanasanu. Before you undertake inversions like Sirshasana and Sarvangasana should do Pashchimottanasanu, Uttanasanu and Adho Mukha Shvanasanu. After performing inverted postures should be repeated Pashchimottanasanu, Adho Mukha Shvanasanu and Uttanasanu (in that order).

All forward-leaning postures useful for people suffering from both low and high blood pressure.

Special precautions for people suffering from pus in the ears and displacement of the retina
Persons suffering from such diseases should not perform inversions.

Women Pregnancy. In the first three months of pregnancy, you can perform all the asanas. All the standing poses and forward bends can be performed with gentle movements, because the spine must become strong and flexible, and in the abdominal area should not feel pressured. Baddha Konasanu and Upavishtha Konasanu can be performed throughout pregnancy, at any time of the day (even after meals, not the slopes ahead - they can not be performed immediately after a meal), as both these asanas strengthen the muscles of the pelvis and lower back, as well as greatly facilitate the birth bout. Pranayama without breath should be practiced during the whole period of pregnancy, as regular deep breathing significantly helps during childbirth.
The postpartum period. In the first month after birth should not be doing any asana. Then you can start to moderate exercise. Gradually increase the rate. Three months after childbirth can freely perform all the asanas.

The effect of asanas
Wrong lessons asanas a few days cause discomfort and tension. This is evidence that the classes are conducted incorrectly. If you are unable to find a bug, it is better to apply to a person who excelled in the classroom, and to listen to his advice.

Proper technique of asanas brings a feeling of lightness and vivacity of the body as well as mind, a sense of unity of body, mind and soul.

Long engaged in the practice of changing attitudes. He becomes more disciplined in food, sexual intercourse, cleanliness, perfection of character, is a new man.

When the asana is well mastered, it is done without effort and discomfort. Movements are graceful. When performing asanas student body takes many forms that occur in different creatures, from the lowest to the perfect insect sage, and he discovers that all beings breathe the same Universal Spirit - the Spirit of God. During practice, he looks inside himself and feels the presence of God in the various asanas performed them as if he crouches at the feet of the Lord.