YOGA

Some rules for 'AASAN'

There are 15 Rules as explained by yog Guru 'Swami Ramdev Maharaj ji'

Time

• Asana may be done both in the morning and evening.

• If one cannot do them at both the times, then morning time is better.

• asana can be done in the morning after performing daily chores, on an empty stomach, or in the evening, 5-6 hours after lunch.

• If there is a problem of constipation then one should drink water kept in a copper or silver utensil, in the morning, and take a stroll.

• If it is a case of severe constipation, one should take Triphala powder with warm water before going to bed.

Place

• A clean, calm and secluded place is the best for performing Asanas.

• Adequate amount of oxygen is available in open spaces and near the trees, which is good for health.

• If Asanas and pranayama are being performed at home, a lamp (diya) or guggulu should be lit to fill the air with aroma.

Duration

• It is appropriate to spread a soft mat or blanket on the ground.

• Do not do Asanas directly on the floor/earth. Perform all the Asanas according to your stamina.

• Complete practice of the asanas takes about one hour, medium practice about 30 minutes and brief practice in about 15 minutes.

• Every person should preferably do these exercises for at least half an hour, daily.

Clothes

• clothes should be minimum and comfortable.
  

• Males can wear half-pants/shorts and a vest. Ladies can wear salwar, blouse, etc

Age

• Practice should be according to ones own capacity, physical strength, age and with a happy and enthusiastic disposition and full concentration of the mind. Only then can the person achieve the benefits of Yog.

• Weak and old people should not practice too much of Asanas and pranayam.

• Children above the age of 10 can do all the exercises.

• Pregnant ladies should not attempt difficult exercises.

• They should only undertake deep breathing and pranayam slowly, chanting Gayatri-mantra and other sacred mantras while meditating.

Food

• Food should be taken at least half an hour after performing of Asanas.

• Food should be simple.

• Consumption of fried and spicy food leads to stomach disorder.

• Consumption of tea once destroys around 50 cells of liver and other delicate glands.

• You can yourself imagine the harmful effects of tea consumption.

• Tea consumption has an addictive effect, which makes it habit forming.

• It affects the digestive system causing acidity, gas, constipation and several other problems.

• Tea and allopathic Ayuvedic Products are the two main factors causing deformation of the liver.

Precaution

• Asanas and pranayama can be done in all situations.

• They enable healthy people become healthier.

• Such a person does not fall sick, whereas an unhealthy person will become alright.

• There are a few Asanas which a sick person should not perform or those who have discharge from ears, who have redness in eyes, who have a weak nervous system and heart, should not perform Sirsasan.

• Weak hearted people should not perform heavy exercises like full Salabhasana and Dhanurasana.

• Persons suffering from hernia should not do Asanas that put pressure on the lower part of the body, below the navel.

• Patients of high blood pressure should not do Sirsasan and women should not perform exercises during the 4-5 days of menstrual period.

• Those who have pain in the neck and back should not do exercises, which require bending forward.

Sight

• Asanas done with eyes closed, help increase concentration of the mind, and thus help in eliminating stress and instability of the mind.

• Normally Asanas and pranayam can also be performed with eyes kept open.

sequence

• Some Asanas are performed on one side only.

• If an Asanas is performed in one direction then it should be repeated in the opposite direction also.

• In addition, decide the order in which the Asanas should be done so that performing the succeeding asana provides exercise of the muscles and joints in the opposite direction also.

• The beginners will experience pain in the muscles and joints during the first 2-4 days, however they should continue to practice. The pain will subside by itself.

• Whenever you get up after doing the Asanas in the lying position, you should turn leftwards while getting up. At the end of practice, Savasana should be done for 8-10 minutes so that the body parts are relaxed.

Inhale- Exhale Rule

• While doing Asanas, it is a common rule to exhale while bending forward and inhale while moving backwards.

• Breathing should take place through nose only, not through mouth, as the air inhaled through nose gets filtered automatically.

Rest

• Whenever one feels tired while doing asanas, one should perform Savasana Makarasna to provide rest to the body.

• When tired, one may take rest in between also.

Yam- Niyam

• Yog practitioners must follow the principles of Yam-Niyam with full commitment. Without them nobody can become a Yogi.

Temperature of body

• If the person is ill or the environmental temperature is high, which rises further while doing the Yog-practice, then inhale through left nostril and exhale through the right nostril repeatedly, to bring the temperature back to normal.

cleaning of stomach

• If the bowels are not regular or there is a problem of constipation or indigestion, take harad or Triphala etc., before going to bed, for a few days in the beginning.

• If the bowels are not clear, one may face problems relating to eyes, mouth, head or weakness in the nervous system.

Note:

• Any person who has fractured his bone(s) any time previously, he/she should never undertake difficult asanas, otherwise the concerned bone(s) may be damaged again at the same place.