Yoga is an all-encompassing practice that cultivates a connection between body and mind. Yoga can help develop strength, flexibility, as well as help heal from various issues. However, a consistent practice is needed to refine your body awareness as well as move more intelligently and efficiently. Hence you need to practice it at least 5 times a week to gain the benefits.
It is best is to have fresh air in a quiet and clean place to gain optimal benefits from Yoga.
Do not practice Yoga in direct sunlight or after sun-bathing. It is OK to practice Yoga outdoors, but, avoid them when there is a cold wind blowing.
Throughout a Yogasession, try to keep your awareness on what you are doing. Don’t be concerned with others in the class or things happening outside the room.
Proceed slowly and gently. Follow the instructions carefully.
Never force or strain yourself while doing Yoga. Relax briefly between each asana. Remember the golden rule: “If it’s ncomfortable – DON’T”.
Always inhale and exhale through the nose, unless specified otherwise.
Yoga must be practiced on suitable Yoga Mats.
Wear loose comfortable yoga clothing so there is no restriction around the limbs.
Remove spectacles, watches or any large pieces of jewellery or ornaments before each Yoga session.
The very best time to practice Yoga is first thing in the morning before breakfast. Upon waking, empty the bowels, shower if you wish, then commence the day with your regime of Yoga practices. This time of day has a certain power and serenity and it is said your senses awaken and rise with the rising sun. It is also a time with the least distractions from routines. Also, our morning rituals and habits tend to be more regular than at any other time of day.The second most conductive time is early evening, around sunset.
Yoga should always be practiced in an empty stomach. There should be a gap of at least 4 hours after food if Yoga is done during the day. Digestion of food requires energy and when you do Yoga after a meal, your energy goes to the muscles you’re exercising and the body can’t digest the food properly. It is not healthy and won’t feel good to practice Yoga on a full stomach.
It is safe to start Yoga practice from the age of 5 years.
Yoga has been shown to decrease cortisol and adrenaline, the main stress hormones that make you feel overwhelmed, cranky, and on edge.With Yoga’s twisting, inverting, back bending, and calming movements, the body is able to spend more time within the parasympathetic nervous system (rest and digest) and less with the sympathetic nervous system (the fight or flight system, which causes stress and inflammation and dramatically lowers the immunity).
A regular Yoga practice helps you fall asleep and stay asleep. By bringing your attention to the present and reducing stress, a regular Yoga practice will lower cortisol levels and stop distracting thoughts from keeping you up at night.
You should consult a medical practitioner before starting any exercise program including Yoga. Those with disabilities, severe, acute or chronic medical conditions should consult both with their medical practitioner and their Yoga therapeutic specialist to assess any dangers or difficulties which may arise.
There are many different types of yogic postures that suit different health needs and can also be adapted and modified for injuries. A Yoga therapeutic specialist will check your alignment in poses and will advise you about any poses or movements that you need to avoid.
When you teach Yoga yourself, you risk teaching yourself an unhealthy technique that would lead at best to flawed results or at worst to injury.
So, it is best to consult a Yoga therapeutic specialist to learn Yoga properly as they will take the time to show you how to get into and out of every pose properly until your body gets used to the poses. This way, injuries can be avoided.
Breathing (Pranayama) are best practiced first in your Yoga routine, followed by Asanas and then meditation.
Scientifically, Yoga is a breathing technique with various yogic postures and is not like medication which you consume and your body reacts or responds accordingly. Yoga is an activation of your cells, or simply natural charging of your body through asanas and pranayama practice. During deep breathing our intake of Oxygen is a lot higher, resulting in an increase in energy and promoting natural healing of your body, mind and soul
However, if you stop doing yoga for longer time (say, more than a month), your body will return back to its normal state, but not worse than earlier.
Women experience their periods differently. For some, it’s no big deal-they feel pretty much like they do any other day of the month. Other women have mild symptoms of cramping and bloating, while some may experience such serious periods that they feel a lot of pain and may want to rest.
Because of these differences, there’s no one prescription as to whether you can do Yoga. Of course, if you feel up to it, you can. But, if you’re feeling lousy and bleeding heavily, you might choose to skip on your worst days. Yoga teaches you to listen to your body, so use this skill when deciding whether to practice.
Yoga can be very beneficial during pregnancy, as long as you take certain precautions.
Yoga helps you breathe and relax, which in turn can help you adjust to the physical demands of pregnancy, labor, birth, and motherhood. It calms both mind and body, providing the physical and emotional stress relief your body needs throughout pregnancy.
However, please consult a Yoga therapeutic specialist well before starting the sessions to ensure that poses that are harmful during pregnancy are avoided.
Having a consistent Yoga practice can help you find relief from a wide range of issues. Many of the Yoga poses we practice target specific areas of the body, which means that certain postures can have a direct and positive impact on our specific ailments.
However, Yoga doesn’t focus on just one part of the body, but the whole: Yoga heals our energy, organs and systems, and of course our minds and thus helps the body to heal itself.
The twisting, stretching and folding of a yoga practice are good for the digestive system, the circulatory system, the lymph system and more. It’s a great way to detox the body and can improve your cardiovascular system. And all these while developing stronger muscles. A gym workout is focused just on strengthening muscles and boosting cardio.