Precautions for Yoga Practice

Alternatives
Yoga

Yoga, if practiced with due diligence, is beneficial not only for your physical health but also for your emotional and mental wellbeing. However, if proper precautions are not taken it could even be harmful. To ensure a safe practice and get maximum benefit, one should follow these precautions in addition to contraindications and cautions recommended for each individual asana.

Practice on an empty stomach. There should be at least four hours gap between a meal and yoga practice. The best time to practice is in the morning.

Make sure that your bladder and bowels are empty before you start yoga. Taking a bath before practice is not essential but highly recommended.

Wear easy-fitting clothes during the practice for the ease of movements.

If you are unwell; that is, even if you are suffering from a headache; avoid practice. The only exception to this rule are shavasana and yog nidra.

Men should wear a close-fitting underwear (preferably a traditional langot) during practice to prevent risks to the urinary and reproductive systems.

Women should wear a sports bra during practice for the comfort and the grace of movements.

Women should not practice yoga during menstrual period. During pregnancy they should perform only the asanas prescribed as suitable for different stages of pregnancy.

Do not overstrain yourself. If you feel difficulty in attaining any posture, try it only to the limit you can with ease. After getting into a pose, if you feel out-of-breath or feel pain of any sort, release it immediately and lie-down in shavasana for a while. If the problem persists, see a doctor without delay.

Shavasana is not optional but essential part of yoga practice. Always practice shavasana (the corpse pose) between postures. At the end of the practice, shavasana is recommended for at least five minutes.

Do not practice yoga on a bare or hard floor. Very soft mattress, bed and sofa etc. are also not suitable for yoga. Ideally you should practice yoga on the grass or soft earth (but remember to spread a clean sheet at the place of the practice). If practicing on a hard floor, use a soft mat or a rug.

For shirsasana (head stand) use a soft support (a folded blanket or towel) under your head. After shirsasana, one must practice shavasana for about five minutes to relieve the pressures of the inverted pose.

If you are a beginner, try the easy or basic asanas first. Gradually move on to the difficult ones.

If you are a beginner, first try the asanas without breath control. Gradually increase the time duration of breath control as well as asanas.

Never practice yoga with a jerk (sudden movement). Transition from one yoga position to another should always be slow and steady.