Essential Guidelines for Safe and Effective Yoga Practice

Do’s:

1. Śauca (Cleanliness): Ensure cleanliness of your surroundings, body, and mind before starting your yoga practice.
2. Practice on an Empty Stomach: Perform yoga on an empty stomach. If feeling weak, a small amount of honey in lukewarm water can help.
3. Empty Bowels and Bladder: Make sure your bladder and bowels are empty before beginning any yogic practices.
4. Begin with a Prayer or Invocation: Start your session with a prayer to create a peaceful atmosphere and relax the mind.
5. Move Slowly and with Awareness: Practice asanas in a relaxed, slow manner, staying aware of your body and breath.
6. Warm Up: Always begin with stretches or loosening exercises to prevent injury.
7. Progress Gradually: Move into advanced postures only with practice and patience.
8. Eat Satvik Food: Aim for a Satvik diet, avoiding meat, eggs, onions, garlic, and mushrooms.
9. Stay Hydrated: Drink water before practice to stay hydrated.
10. Wear Comfortable Clothing: Use light, comfortable cotton clothing that supports movement.
11. Choose a Ventilated Space: Practice in a well-ventilated room with good airflow.
12. Use a Good Yoga Mat: A mat with good grip ensures stability during asanas.
13. Mind Your Breathing: Focus on breathing through the nostrils unless instructed otherwise.
14. End with Relaxation: Cool down with relaxation techniques, ensuring a complete session.
15. Don’t Hold Your Breath: Avoid holding your breath unless explicitly stated in the practice.
16. Gentle Movements: Avoid giving jerks or straining your body.
17. Practice Regularly: Yoga requires persistence and regularity to see benefits.
18. Know Your Limitations: Keep in mind contraindications for specific yoga practices.
19. End with Meditation: Conclude your session with meditation, silence, or a peace invocation.

For spiritual seekers, the ethical guidelines in yoga, such as the Yamas (restraints) and Niyamas (observances), are critical. The Niyamas include:

• Śauca: Purity of mind and body.
• Santoṣa: Contentment and acceptance.
• Tapas: Discipline and perseverance.
• Svādhyāya: Self-study and introspection.
• Īśvarapraṇidhāna: Contemplation of a higher power.

Don’ts:

1. Avoid Yoga When Exhausted or Ill: Don’t perform yoga in a state of exhaustion, illness, or stress.
2. Pause During Menstruation: Women should avoid regular asanas during menstruation. Opt for relaxation and pranayama instead.
3. Don’t Practice Right After Eating: Wait 2-3 hours after meals before doing yoga.
4. No Immediate Shower or Food: Avoid eating, drinking, or showering for 30 minutes after your session.
5. Rest After Illness or Injury: After surgeries, sprains, or fractures, refrain from yoga until cleared by a health expert.
6. No Strenuous Exercises Post-Yoga: Avoid strenuous activities immediately after yoga.
7. Watch the Weather: Don’t practice in extreme weather conditions, whether too hot, cold, or humid.

For those on a spiritual path, it’s essential to follow the Yamas, which include:

• Ahiṃsā: Nonviolence.
• Satya: Truthfulness.
• Asteya: Non-stealing.
• Brahmacharya: Sexual restraint.
• Aparigraha: Non-possessiveness.

Other attributes like Patience (Kṣamā), Fortitude (Dhrti), and Measured Diet (Mitāhāra) are also important. Always consult a health expert if you have a medical condition or are pregnant before beginning yoga.