Tips to get Advantages of Yoga

To take the full advantage of Yogasanas, it is advisable to follow the following hints-

1. For practicing Yogasanas, early morning is the ideal time. Before starting Yoga practices, the bowels and the bladder should be emptied. It is better to do Yogasanas after a bath because it makes the body light and active and one can practise Yogasanas with greater ease. If one wishes to take a bath again after practicing Yogasanas, one should use warm water instead of cold water.
2. The ground for practising asanas should be level, clean and free from noise. Asanas should be practised on a mat or a carpet.
   
3. Clothing should be in accordance with the season. Men should wear a loin-cloth or shorts. Women should wear a loose blouse and stretch pants.
   
4. One should remain silent while practicing asanas. While practicing asanas, concentration should be on breathing and on the limbs which have a stress or strain. Concentration in the practice of Yogasanas is necessary for an all-round progress of the body and the mind.
   
5. Before one begins to practice other asanas, one should perform Shavasana in order to make breathing normal and the body and the mind tranquil.
   
6. Yogasana is a non-violent activity and, therefore, no force or jerk should be exerted in the practice of Yogasanas.
   
7. There should be a gradual increase in the time duration in the practice of Yogasana. This process will help the body become flexible and in a short time it will easily accomplish a perfect state in each asana.
   
8. Yogasana is a scientific process which deals with the internal and external parts of the body. A beginner should start practicing Yogasanas after having learnt all their techniques under proper guidance.
   
9. The performer of asanas should take light food in order to keep the body light.
   
10. If one is suffering from complicated diseases or severe fever, one should not practice asanas. Women should not practice asanas four months after conception, for three months after delivery and during menstruation. A woman-aspirant should not as far as possible perform, without proper guidance asanas which uvolve lifting up the weight of the whole body on her hands.
    
11. The number of asanas and the duration for each of them should be increased gradually. Practising many asanas on the first day should be avoided.
    
12. Haste or quickness in coming to the final position from the initial position and vice versa should be avoided.
    
13. After practising Yogasanas, Shavasana should be performed. Shavasana is a perfect asana. By Shavasana, the body gets speedy relaxation and becomes energetic.
    
14. Yogasanas are supposed to be performed advantageously in the right direction if the aspirant, after practisining Yogasanas, feels no tiredness and has an increased capacity to work with his light and refreshed body.

Supine Postures Shavasana

Shavasana is also called ‘Mrutasana’. This asana is very useful n meditation, Pranayama, Japa, etc. This asana should precede her asanas. It should be performed at intervals and also at the ‘ This asana relaxes the muscles and the blood-vessels. Though this asana appears simple, it is one of the most difficult to master. ‘the practice of this asana aims at releasing the mind from the hody. This asana is Yogic relaxation in the shortest possible time. Relaxation of the body and the mind is necessary in this modern age of commotion and materialism. Shavasana has been accepted s a remedy for psychosomestic diseases caused on account of competitive and tumultuous life.Technique: Lie flat on the back. Place the hands a little away from the thighs with the palms up. Keep the eyes and the fists slightly closed. Stretch the legs out. Keep the heels together and the toes apart. Now close the eyes and breathe very slowly. Begin by consciously and gradually relaxing each part and each muscle of the body : feet, calves, knees, thighs, abdomen and hips. Then relax the muscles of the back, chest, arms, fingers, neck, head and face in that order. Inhale and exhale slowly and deeply. Relax the brain during exhalation. Direct your attention to the breathing, to the soul and to God. Retain the meditation for ten to fifteen minutes. In this posture, one finds true relaxation and experiences rest, peace and plenitude. Those who suffer from excessive mental stress or heart-disease must practise only Shavasana regularly every day.