There are many technicalities of Asanas that should be considered while practising the varied yoga asanas to reap the maximum benefit out of it. However, some of them are variations of the traditional regulations and have been developed for the purpose of increasing the efficiency of asanas. The typical points to be remembered of Asanas is, therefore, very important. A good course of daily asanas exercises the joints and major muscle groups, like the spinal and abdominal muscles, improves blood circulation, contributes to steadiness and enriches positive experiences. Thus, asanas should not be left suddenly.
The series of rhythmic exercises took birth from the realisation that the apparent rigidity of the static poses, when applied to the untrained, called for much discomfort, strain and needed endurance. Consequently, a graded physical training course thus became imperative for the successful practice of Yoga postures. Since a scientific technique, precision, rhythm, coordinated breathing and respiratory standstills, has been employed in formulating these dynamic variations, retaining the special hygienic virtues of the original Asanas. Alike the original Yoga postures, the variations are primarily intended first to restore, then to develop and maintain physical accuracy by encouraging normal activities of the muscular, nervous and other systems required a healthy condition of body and mind. The aim is to create beneficial physiological and psychological effects rather than abnormal muscle building.
The postures are carefully classified to meet individual and mass requirements and are so arranged that each part of the body receive proper and sufficient exercise. The avoidance of strain must be kept in mind while performing asanas. Initially, all movement must be practised lightly, always stopping short of actual exhaustion. The effect of properly regulated exercise should communicate a sense of optimism and well-being rather than one of exhaustion and depression. After severe illness the Yogic exercises should be undertaken only when the patient recovers enough energy for their practice. It would always be desirable, by way of a cautious measure, to prefix to the practice of these exercises, a reasonably long walk everyday for a week or so.
Age for practising Asanas - The Yogic system of physical education has certain special qualities. It is essentially non-violent and non-fatiguing in character, thus asanas are well suited to both the young and the old. Yoga Asanas help to maintain an organic harmony between the development of muscles and the development and functioning of the inner vital organs. It contributes sedate health and fifthly, each exercise has a specific positive health value for every age group and as a preventive and a corrective measure for various ailments.
The ancient Yogis have affirmed that the young, the old and even the very old, the sick and the infirm can also undertake the practice of asanas with success and, thus, achieve the highest fruit thereof. However, children under the age of five should not be initiated into Yoga exercises. Their free natural movements and play are considered sufficient for the harmonic growth of the various organs and parts of the body. The children from 5 to 10 years of age should practice asanas that indulge into stabilizing concentration of the mind. From the beginning of the tenth to the end of the sixteenth year is considered to be a period of intensive physical and mental growth and the youth should be encouraged to daily systematic exercise. Besides the meditative poses corrective and cultural postures with their dynamic variations should be followed daily. Till about the middle age, i.e. up to the fortieth year, there is no great risk in following more energetically the course of Yoga exercise or even in adding a few more varieties of complicated poses, breathing exercises and other processes. After middle age the requirement for daily exercise becomes even more imperative. The mild methodical Yoga Asanas are ideal and may be followed with daily rhythm and regularity. This is with a view to preserving the normal functions of the various organs of the body.
Best Place to Practice Asanas - One must always practice of the Yoga posture exercises in a quiet and well-ventilated place, which is free from dust and insects. As far as possible, the student needs to be alone because it helps one to keep out all disturbing factors and thus to achieve personal harmony with any particular asana whether posture exercises, breathing methods or concentration. However those who cannot arrange of such a lonely place, he/she should make the best use of a corner available and practise the exercises in silence with perfect ignorance to the surroundings. The practitioner should always seek out-of-the-way places, which offer protection, shelter, privacy, fresh air and tranquility. The place so selected must also be free from moisture, draught, unpleasant smell and memories, all this with a view to precluding any unfavorable influences of physical or mental distractions. Once approved it is best to use the same place regularly to build up a congenial environment. This practice has to some extent mechanical effect of security, poise and agreeableness.
Right Time for Asanas - The time best suited for exercising is in the morning before breakfast since at that time energy is at its highest and the movements can be done with a sense of ease, freshness, vigour and great deal of mental calmness. There is also the additional advantage of great regularity if the programme of exercise is treated as a daily hygienic duty, like other calls. Asanas should never be commenced for an hour and a half after even a moderate quantity of solid food. At least four hours and a half must elapse between a heavy meal and the asanas. In short, yoga asanas should always begin with a light stomach. Thus, before starting with asanas, it is advisable to evacuate the bladder and the bowels, clean the nose and throat of all mucus, and drink a glass of water neither too hot nor too cold. Then, after fifteen minutes, one should begin the asanas.
Yoga posture exercises have to be followed with particular zeal and regularity during winter it the normal circulation is to be maintained and the blood kept warm for uniform good health. If morning hours cannot be availed, the best time in the evening is before dinner, provided the practitioner is not tired. Some experts say that asanas are better gone through in the evening, because muscles are more elastic then than in the morning. In that case, relaxation poses are to be given priority in sequence over other Yoga postures. A whole bath should precede the Yogic exercises. Because the same promotes blood circulation uniformly throughout the body, and the diversion of a richer blood supply to a particular part by means of a Yogic exercise becomes easier.
"Emotional Shut-off" during the practice of Asana - The ancient Yogis knew about the varied influences and effects of emotions on the body and the mind, as the modern endocrinologists and psychoanalysts say. It is believed that proper modifications in the asanas will eventually lead to emotional stability, which will sustain the individual in meeting the emotional crisis of life. However, it is not denied that no matter how emotions are modified, they cannot fail to affect the mind, which should remain free of all modifications till the Yoga object of consciousness absolute (Kaivalya) is to be realized. Asanas should not be done during periods of violent emotions, moods, or temperamental depravities. If the temperament is not kept calm before and during the practice of Yoga exercises, the attainment of salvation becomes a vague concept, thus emotional shut off is insisted upon by the authorities. So, one must begin the exercise with an evenness of feeling arid an undisturbed mind (Sarvacintavivarjitab).
Center of Attention in Asana - In the beginning, in order to create interest in and appreciation of the muscular movements of the body, it is well to perform the exercise before a mirror. This will help concentration of the mind on particular parts of the body, and the faults can be corrected better. Later this distraction may be avoided to keep the mind free from any object. When practised with absolute regularity, the mental effort will coordinate automatically with each muscle that moves in every exercise; and the exercises themselves will soon grow into the daily habits of life. This habituation (Abhyasa) leads to uniformity of pattern. However, concentration and meditation is required if the greatest good-physical, mental, moral and spiritual power is to be gained through the medium of physical training.
Duration of Asanas - Most Yogis regard a fifteen-minute daily dose of vigorous physical exercises as a safe standard for average persons. But, because of their static character in the case of original poses and very slow movements in the case of their dynamic variations, the standard dose of daily asanas may have to be varied between twenty-five to thirty minutes. If the daily dose is missed, the same should be made good as soon as possible at some other time of the day or; at the latest, the next day. This is extremely essential to maintain the daily health rhythm. In the practice of Asanas, regularity in training (Abhyasa) is one of the two fundamental sources of success.
Time to Stop Asana - The whole course of asanas need not be gone through at a stretch. It may be profitably punctuated with convenient periods of rest. Whenever fatigue is experienced during the practice of asana, the Yoga experts recommend intervals of relaxation. This is mainly with a view to minimising the evil effects of excess or strain, particularly involving the nervous system, for the perfect health of which most asanas are applied. Under no circumstances should the exercises lead to lethargy. The student should come out of his practices fully refreshed, a sort of quiet settling over his nerves.
Seat for Asana - The traditional arrangement of seating during asanas is a carpet of Kusa grass with a well-tanned deer-hide spread on it, the hide in its turn being covered with a daily washed piece of thick khaddar. A Yogi may use a carpet large enough to accommodate the length and breadth of the individual practising Yogic exercises. From the hygienic point of view it is desirable that this carpet also is covered with a daily washed piece of khaddar. However, recently Yoga mats and many such accessories are available in the market to make the seat for Yoga exercises truly comfortable.
Some important points to be remembered by the practitioners of Asanas are as follows -
People suffering from running ears, weak eye capillaries; and weak heart should avoid the practice of Sirshasana. Those who are troubled by chronic nasal catarrh may very cautiously practise Viparita Kararii and Sarvaflgasana.
Bhujangasana, Salabhasana and Dhanurasana are to be avoided by persons with considerable tenderness in the abdominal viscera, especially when the spleen is excessively enlarged.
Constipated people are advised not to practise Yoga-Mudra and Paschimatana on a large measure.
People with weakness in the heart should exclude the exercises of Uddiyana, Nauli, Bhastrika and Kapalabhati.
Weakness in the lungs also indicates the exclusion of asanas like Kapalabhati as well as Bhastrika and Ujjayi Kumbhakas, although the Rechaka and Puraka of Ujjayi are available even to people with weak lungs.
Persons recording blood pressure above 150 and below 100 mm. habitually, should exclude the Yogic exercises altogether.
Intake of proper food and drink is also necessary and forms an important part in the section of technicalities of asanas. Every man should try to find which food suits him the best, irrespective of the dictates of his palate. People with weak digestion should take to low protein diet. They should satisfy themselves with two meals per day and if possible even with one, the place of the other meal being taken by light refreshment. Those who suffer from dyspepsia and constipation should also avoid potatoes, brinjals and onions. Water taken half an hour after the meal suits almost every constitution. All alcoholic drinks are to be cautiously avoided. Stimulants such as tea and coffee are never to be taken in excess. Heavy smoking of whatever sort invariably shatters the nerves, if carried on across many years. Yoga Asanas show their maximum effect if the above-mentioned technicalities are executed while practicing the same.
