Asana
condition the body so that one can 'sit' easily; in this sense
it is a preparation for pranayama and meditation. In
one's daily routine, however, it is preferable to practice pranayama
and meditation before asana, as doing asanas stimulates
the mind, which is a hindrance to meditation.
Sunrise and sunset are the best times to practice
asanas. Choose a quite, well-ventilated place away from
people. Put a thick blanket or a pad on the floor to protect
the body from cold and brusing. Wear comfortable, lose clothing.
A bath before asanas helps loosen tight muscles,
but after asanas one should wait twenty minutes before
bathing.
Asanas should not be practiced when there
is food in the stomach - wait for three hours after a meal.
After finishing asanas wait twenty minutes before eating.
In the case of serious illness asanas should
not be practiced without consulting an experienced teacher.
Do not do asanas if there is fever. Women should avoid
inverted poses during the first days of menses.
Generally, asana are practiced slowly; but
to gain flexibility in the beginning, one may move quickly through
various asanas. Do not everexert or force the body into
any posture - do asanas according to your strength and
flexibility, adding new poses and increasing the duration slowly.
Awareness, concentration, and effort are more important than
the ability to physically acomplish a difficult pose.
Beginners should do asanas without breath
retention for three months. Later, when reteining the breath,
hold only as long as it is comfrotable - do no strain. One may
prefer to hold some poses for several minutes, in which case
one should inhale or exhale as indicated; then breathe naturally
while holding the pose.
Always inhale and exhale through the nostrils unless
specified differently. The breath should be smooth, slow, and
deep. Likewise the body movement should be slow and thoughtful,
in harmony with the breath. Complete synthesis of mind (concentration),
body (movement), and breath is perfection in the practice of
asanas.
After each series, or after several strenous asanas,
do the Relaxation Pose for fifteen or twenty seconds.
Upon finishing asanas it is important to do the Relaxation
Pose for five to ten minutes. Then sit in a quiet place
with peaceful mind.
All balancing poses are good for the mind. They
improve circulation and memory, and they allivate nervous disorders.
All asanas in which the body is lifted up
and rests on the hands are good for the reprosuctive glands.
All asanas in which the head is lower than
the body are good for the pineal, pituitary, and thyroid glands,
as well as the lungs.
All asanas in which the body bends toward
the feet are good for the adrenal glands and also push prana
upward.
continue
(Warm-Ups)
| Asana
- Postures in Detail: |
AYI
Teachings
All
asanas and text are from:
Ashtanga Yoga Primer by Baba Hari Dass
©Sri
Rama Publishing / Hanuman Fellowship, 1981,
Santa Cruz, California.
