Yogic, Exercises - Prior instructions and Precautions

Now we will learn few yogic - exercises. But to learn yogic exercise we have to understand the instruction and precautions regarding them.

Given below are the time, place and situation related instruction. Read them and understand

• Exercise should always be done on mattress, sheet or blanket spread out on the floor.
• Place should be neat and clean, open and well-ventilated.
• Practice at normal temperature.
• If due to some reason you are not able to practice in the morning, then practice in the evening, 3-4 hours after lunch.
• Try to practise at appropriate time and place.
• According to weather conditions wear loose garments.
• One should practise everyday, but not on days when you have high fever, extreme pain or your mind is absolutely depressed.
• While practicing or after practicing if you experience physical pain, then do not do these exercises and do consult a yogic guru.
• Females should not practice during menstruation
• Initially exercise must be done under the supervision of a teacher.

Method to practice is given below. For practicing we should follow only this method.

• Pray before and after practise.
• For lying in supine position, first lie down on left or right side and after that turn on your back. Similarly while getting up, turn on your left or right and with support of your hand, sit up. Do no lie or get up directly while lying on the back.
• Before doing exercise, it is important to be in a state of consciousness.
• It is important to relax after practise in all situations. After doing exercise in supine position, do shavasana, and after doing exercise while lying on stomach, do makarasana and normalize your breath.
• For exercises to be done while sitting, use the sukhasana, vajrasana or padmasana posture.
• For exercises done while sitting, keep your spine, neck and head straight.
• All exercises are interrelated. Every exercise forms a base for the next exercise, therefore, practise should be done in the given series; like for climbing stairs we first climb the first step and then another.
• The practise done everyday and assigned is based on the capacity of normal person. According to one's capacity one can increase or decrease. Practise as per your capability, neither less nor more than the capacity.
• Do not try to do these exercises with force or jerks.