General Guidelines for Yoga Practice

Yoga practitioners should follow a set of guiding principles before, during and after their practice so that it is safe and effective.

Before the practice

• Saucha (cleanliness) is an important prerequisite — cleanliness of the surroundings, the body and the mind.
• Practise in a calm and quiet atmosphere with a relaxed body and mind.
• Practise on an empty or light stomach; take a little honey in lukewarm water if you feel weak.
• The bladder and bowels should be empty before starting.
• Use a mattress, yoga mat, durrie or folded blanket.
• Wear light, comfortable cotton clothes to allow easy movement.
• Do not practise when exhausted, ill, in a hurry or in a state of acute stress.
• In case of chronic disease, pain or cardiac problems, consult a physician or yoga therapist first, and consult a yoga expert before practising during pregnancy or menstruation.

During the practice

• Begin with a prayer or invocation to help relax the mind.
• Perform the practices slowly and in a relaxed manner, with awareness of the body and the breath.
• Do not hold the breath unless specifically instructed to.
• Breathe through the nostrils unless told otherwise.
• Do not tighten or jerk the body at any point.
• Perform according to your own capacity; be patient and regular, as good results take time.
• Keep each practice's contra-indications / limitations in mind.
• End the session with meditation, deep silence or the Shanti Patha.

After the practice

• A bath may be taken only after 20-30 minutes of practice.
• Food may be taken only after 20-30 minutes of practice.

Yoga Protocol for Stress Management (30 minutes)

A ready-made 30-minute protocol is prescribed for stress management, combining prayer, warm-up movements, asanas, pranayama and meditation: