By Dr. Rita Khanna
What are the essential guidelines for yogic practices? Yoga is a science that aims at harmonious, mind, body, and soul development. It is a methodical way of attaining perfection through control of the different elements of human nature, both physical and psychic. It is a process of continuous transformation. Inner perfection comes about gradually.
As you progress in Yogic practices, the ego is progressively replaced by the spirit. The seeker is freed from the tyranny of the lower mind and attains the state in which there is a union with the absolute. Through Yoga, you can increase energy, vigor, vitality, longevity, and a high standard of health. Its practices will help control emotions and passions and bring about serenity, calmness, and wonderful concentration if you are earnest in your Sadhana or training.
Asanas, the body postures, was founded by the ancient Rishis of India. It is the third limb of Ashtanga Yoga. Patanjali, the founder of Ashtanga Yoga, defines Asana as a “steady and comfortable posture”. If you are firmly established in Asanas, you will not feel the body at all. When you do not feel the body, the qualities of the pairs of opposites will not affect you.
When you are free from the effect of the pairs of opposites, such as heat and cold, pleasure and pain, you will be able to take up the next higher step – Pranayama and practice it with an unruffled mind. Therefore, you should select a posture, which is easy and comfortable, and in which, you can remain for a long time – say, three hours.
Asanas affect different systems in the body, such as the muscular, respiratory, circulation, digestive, excretory, reproductive, endocrine, and nervous systems. This, however, should not make one presume Yogic practices, such as Asanas, are merely physical exercises. There is something spiritual, something divine, at the bottom of this system, for it awakens the sleeping Kundalini Shakti, helps the Yogic student in establishing himself fully in Meditation, and finally, makes him experience cosmic consciousness.
Here are some essential guidelines for performing Asanas:
All Asanas should be practiced in the morning, and not in the evening. The reason for this emphasis is that, in the evening, the body is tired; and you will not be able to practice with the exhilaration and freshness felt in the morning. If you wish to do muscular exercises, you may do so in the evening.
There should be no feeling of depression or fatigue, either before or during, the performance of Asanas. The amount of energy expended in performing Asanas should, on no account, strain your system. This is a crucial point to remember if you wish to enjoy the benefits of the practice in the most whole measure.
You need not go through an elaborate course every day, but you must be regular and systematic in the little that you do, and be a master of those practices.
All Yoga Asanas must be practiced on an empty stomach. However, there is no harm if a small cup of milk, light tea, or coffee is taken before commencing.
Pranayama is the fourth limb of Ashtanga Yogic practices. It begins with the regulation of breath, and ends in establishing complete and perfect control over Prana – the life current or inner vital force. With the practice of Pranayama, Nadis, channels of Prana, are purified. Breath is gross, Prana.
By establishing control over the gross Prana, you can quickly gain control over the subtle Prana. Control of breath also brings about control of mind, and he who has controlled his mind has also controlled his breath. If one is suspended, the other follows. If the breath is unsteady, the mind is also unsteady. The mind is also steady and calm if the breath is steady and calm.
Therefore, Pranayama steadies the mind and makes it fit for Concentration. The practice of Pranayama should be systematic and well-regulated. Just as it takes a long time, patience, and perseverance to tame a tiger, you will also have to tame the Prana gradually.
Given below are preliminary instructions on Pranayama practice:
1. It is preferable to have a separate room for your practice, which is dry, airy, and not damp or ill-ventilated. The practice can be carried on by the side of a river or a lake, at the top or foot of a hill, a secluded part of a pleasant and beautiful garden, or any place where the mind can concentrate easily due to good spiritual vibrations. Whatever place you select, take particular care to see that it is free from the chill and a strong draught, mosquitoes, bugs, ants, etc.
2. A Pranayama practitioner’s diet should be light and moderate.
3. The celibacy rule, or moderation, will ensure quicker and better results.
4. Do not miss your practice, even for a day, except if you are seriously ill. The method of Pranayama should be commenced in spring or autumn. In the beginning, you can have two sittings: morning and evening; and as you advance in your practices, you can have four: morning, midday, evening, and midnight.
5. A small cup of milk or fruit juice can be taken with many advantages before commencing practice, and another cup of milk and some light food, half an hour afterward.
6. First, do mild Pranayama for a month with only inhalation and exhalation.
Six More Preliminary Instructions on Pranayama Practice
7. Practice the various exercises, one by one, step by step. Never be in a hurry. Never go beyond your capacity. Do not take up the higher exercise before completely mastering the previous one. This is the master key to success in Pranayama.
8. There should be joy and exhilaration after the practice.
9. Do not bathe for at least half an hour after the practice.
10. If you participate in Yogic practices like Pranayama for two or three minutes, do not expect results after a few days. You must practice for at least fifteen minutes daily, in the beginning, for some months.
11. The duration of Kumbhaka or Retention can gauge success in Pranayama. By slow and steady practice, you can retain your breath for longer periods. The fundamental concentration of the mind is achieved when the breath is suspended. However, this technique should not be forced and should have your physician’s approval.
12. You can practice Asana and Pranayama side-by-side. Over time, you will acquire perfection in both.
You know that you are achieving proficiency in Pranayama when your body becomes light and slender, your eyes acquire a shine, your countenance glows, your voice becomes sweet and melodious, you can retain the breath for more extended periods, you can hear Anahata sounds, the digestive fire is augmented, and you enjoy perfect health, and are cheerful and happy. Then, one should know that the Nadis are purified, and success in Hatha Yoga is approaching.
Pratyahara and Dharana
The fifth and sixth limbs of Ashtanga Yoga are Pratyahara (abstraction or sense withdrawal) and Dharana (concentration). From Pratyahara, the real inner spiritual life starts – for this is when the external world is shut out and the mind is turned inwards. Yama, Niyamas, Asana, and Pranayama prepare the aspirant for the practice of Pratyahara. A sustained practice, of these four limbs, takes the mind to the point where it can be easily detached. It is difficult to say where Pratyahara ends, and Dharana begins. When the senses are withdrawn, the mind naturally assumes inner concentration and eventually merges into Meditation.
Concentration is holding the mind on some particular object, and an unbroken flow of knowledge in that subject is Meditation. Concentrate gently on the heart’s lotus (Anahata Chakra) or the space between the two eyebrows (Trikuti). Close your eyes. The seat of the mind is Ajna Chakra at Trikuti. The mind can be easily controlled if you concentrate on Trikuti. Bhaktas should focus on the heart. Yogins and Vedantins should concentrate on Ajna Chakra. The Crown of the head (Sahasrara) is another seat for concentration. Some Vedantins focus here. Some Yogins concentrate at the tip of the nose (Nasikagra Drishti). Please stick to one center in concentration and never change it. Your Guru will select the center of attention. If you do not have a Guru, you can choose it yourself.
If you find it difficult to concentrate on the heart, the tip of the nose, the space between the eyebrows, or the crown of the head, select an external object for the purpose. You can concentrate on the tick-tick sound of a watch, the flame of a candle, or any other object pleasing to the mind. Or you can focus on the blue sky, the light of the sun, the all-pervading air, the sun, or the moon. If you experience any headache or pain in the skull, or any part of the body, due to the strain of concentration on a particular place or object, shift the center of attention, or change the object.
Even if the mind runs about during concentration, do not bother. Let it run. Slowly bring it to your object of attention. In the beginning, the mind may run fifty times; two years of practice will reduce the number to twenty; another three years of continued and persistent practice will reduce the number to nil. The mind will then be fixed entirely in divine consciousness. It will not run outwards, even if you try to bring it out. Improvement in concentration will be visible only little by little.
Among the higher Yogic practices, Dhyana, or Meditation, follows Concentration. Dhyana should come naturally on account of the serenity of the mind induced by the methods of Pratyahara and Dharana. Meditation opens the door of the mind to intuitive knowledge and many powers. During Meditation, all worldly thoughts are shut out from the mind, and the mind is saturated with divine ideas and divine presence.
In the beginning, all kinds of negative thoughts will also arise in the mind as soon as you sit for Meditation. Aspirants often leave the practice of Meditation on account of this. Remember that if you try to drive away a monkey, it attempts to pounce on you with a vengeance. Even so, the old Samskaras and thoughts try to attack you with a vengeance and redoubled force, only when you try to raise good, divine thoughts. Do not be discouraged. Go on with your practice of Meditation regularly. These thoughts will thin out and eventually perish.
During Meditation Practice
When you practice Meditation, lights of various colors may appear on the forehead. These are Tanmatric (elemental) lights. Every element has its color: water is white, fire is red, air is green, and ether is blue. So, the colorful lights are due to these Tattwas (elements) only. Sometimes, you may see a big blazing sun, moon, or lightning, in front of the forehead. Do not mind these, but try to dive deep into the source of the lights. Sometimes, Devatas (deities), Nitya Siddhas (eternally perfected Yogis), and Amara purushas (immortal beings) will appear in Meditation. Receive them all with due honor. Bow down before them. Get advice from them. Do not be frightened. They appear before you to give you Spiritual help and encouragement.
During Meditation, you will get into rapture or ecstasy. It has five kinds: the lesser thrill, momentary rapture, flooding rapture, transporting joy, and all-pervading rapture. The more secondary joy will raise the hairs of the body like goose flesh. The momentary euphoria is like the production of lightning moment by moment, like waves breaking on the seashore. The flooding rapture descends rapidly on the body and breaks. Transporting joy is strong, and lifts the body to the extent of launching it into the air. When the all-pervading rapture arises, the whole body is wholly surcharged, and blown like a full bladder.
If you can meditate for half an hour, you will be able to engage yourself with peace and spiritual strength, in the battle of life, for one week, through the force of Meditation. Such is the beneficial result of Meditation. As you have to move, with different minds of peculiar natures in your daily life, get strength and peace from Meditation, and you will have no trouble and worry.
Keep the following guidelines in mind for your Meditation practice:
Have a separate room for Yogic practices – under lock and key. Keep it sacred. Burn incense here, morning and evening. Place photos of your Ishta Devata or Guru. Place your Asana in front of the picture. Keep some inspiring books; also such as the Bhagavad Gita, the Ramayana, etc. When you repeat your Mantra here, the powerful vibrations will be lodged in the ether of the room. In six months, you will feel peace and purity in the atmosphere.
Get up at four in the morning in Brahma muhurta. It is very favorable for spiritual contemplation. In the early morning, the mind is calm, pure, and refreshed after slumber. It is comparatively free from worldly impressions and can be molded very easily. The atmosphere is also charged with more Sattwa at this particular time. You can also have a sitting just before retiring to bed.
Wash your hands, feet, and face with cold water if you find it challenging to take a bath before the practice.
You can have good Meditation on Sundays because this is a holiday, and the mind is free. Do vigorous Meditation on Sundays.
While Meditating, do not strain your eyes or the brain, and do not struggle with the mind. Relax. Gently allow the divine thoughts to flow. Steadily think of the point of Meditation.
If there is much strain in your Meditation, reduce the duration of each sitting for a few days. Do light Meditation only. When you have regained the normal tone, again, increase the period. Use your common sense throughout your Sadhana.
Place your foot, step-by-step, on the different rungs of the ladder of Yogic practices. Make a program of exercises, and stick to these guidelines in everyday life – systematically, scientifically, regularly, without fail, with interest – nothing is Impossible.
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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.
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Dr. Rita Khanna
Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by the world-famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).
Dr. Rita believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has successfully practiced these therapies and providing succor to several chronic and terminally ill patients through Yogic practices, Diet and Naturopathy. She is also imparting Yoga Teachers Training.
Dr. Rita Khanna runs a Yoga Studio in Secunderabad (Hyderabad, India).
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Essential Guidelines for Yoga Practice
By Amruta Kulkarni, CYT 1000 and Gopi Rao
Introduction to Yogic Practices
Are you looking to enhance your physical and mental well-being? Look no further than yogic practices. Yoga has been practiced for thousands of years and promotes relaxation, flexibility, strength, and inner peace. However, with so many different types of yoga, it can be overwhelming to know where to begin. That’s why we’ve compiled a list of guidelines for yogic practices that will help you start your journey toward holistic health. Whether you’re a beginner or an experienced practitioner, these guidelines will ensure a safe and effective yoga practice.
The Different Yoga Methods
The practice of yoga is a compilation of healing modalities. While Yoga has been around for many centuries, it has evolved into different methods. Each method is unique, but the ultimate goal is to connect with oneself and achieve inner peace.
One of the most popular yoga methods is Hatha Yoga, which focuses on physical postures or asanas that promote flexibility, strength, and balance. This method is ideal for beginners because it provides a solid foundation to build upon.
Another popular method today is Vinyasa Yoga, also known as flow yoga. It involves a series of flowing movements synchronized with the breath. This practice helps improve cardiovascular health while promoting mindfulness.
Ashtanga Vinyasa Yoga comprises six sequences of postures performed in a specific order. It’s physically demanding and requires discipline and commitment to master each sequence.
Kundalini Yoga aims to awaken the energy at the base of the spine through physical exercises, breathing techniques, meditation, and mantra chanting.
Restorative Yoga offers relaxation by holding poses for extended periods using props like blankets and bolsters. This gentle approach promotes deep relaxation while reducing stress levels.
Various yoga methods are available today,, catering to different needs— whether you want to focus on improving your physical abilities, connecting with your spiritual side, or both.
The Benefits of Guidelines for Yogic Practices
Guidelines for yogic practices are an essential tool for anyone interested in the practice of yoga. These guidelines offer a framework that helps individuals to develop their practice safely, effectively, and with greater understanding.
One of the most significant benefits of these guidelines is that they help practitioners avoid injury. By following proper alignment techniques and using props where necessary, individuals can ensure they are not putting undue strain on their bodies during asanas or other physical practices.
In addition to promoting physical safety, guidelines also promote mental well-being. They encourage practitioners to take time, relax, and focus on their breath and body awareness. This can be incredibly beneficial for reducing stress levels and improving overall mental health.
Another benefit of following yogic guidelines is that they enhance spiritual development by creating a discipline around the practice. Discipline leads to consistency, leading to growth in yoga practice and in one’s personal life off the mat.
Utilizing these guidelines provides a sense of community within the yoga class culture itself. Yoga teachers use these same principles when teaching classes. Having knowledge about student health helps create unity during the class. Adhering to proper methods increases respect toward others who have adopted this art form as part of their lifestyle too.
Guidelines for Physical Yogic Practices
Physical yogic practices, such as asanas or yoga postures, are essential to the practice and help keep our bodies healthy and strong. However, it is important to approach these practices cautiously and follow some essential guidelines to avoid injury.
Firstly, it is crucial to warm up before starting any physical practice. This can be done through gentle stretches or movements that prepare the body for more intense postures. It is also important not to push yourself too hard and listen to your body’s limitations.
Secondly, remember the importance of proper alignment in each posture. Alignment ensures that we get the most out of each pose while minimizing any risk of injury. To achieve an appropriate alignment, consider taking classes with a qualified teacher or using props such as blocks or straps.
Thirdly, always maintain a steady breath throughout your practice. Breathing deeply helps us access deeper levels of relaxation and concentration while keeping our minds focused on the present moment.
Always end your physical yoga practice with savasana (corpse pose) or another restorative posture that allows you to relax completely and integrate all the benefits from your practice into your mind and body.
By following these essential guidelines for physical yogic practices you will create a safe environment for yourself while reaping all the benefits this ancient tradition has to offer!
Guidelines for Mental Yogic Practices
Mental yogic practices are just as important as physical ones in achieving a balanced and healthy state of being. Here are some essential guidelines to keep in mind when practicing mental yoga:
1. Set an intention: Before beginning your practice, take a moment to set an intention for what you hope to achieve through your mental yoga practice. This will help you stay focused and motivated throughout the session.
2. Create a peaceful environment: Find a quiet and peaceful space where you won’t be disturbed during your practice. Dim the lights or light candles if that helps create ambiance.
3. Focus on breathwork: Incorporate deep breathing exercises into your mental yoga routine, focusing on inhaling deeply through the nose and exhaling slowly through the mouth.
4. Practice mindfulness: Engage in mindful meditation by bringing attention to thoughts that arise without judgment or attachment, allowing them to come and go naturally.
5. Cultivate gratitude: Take time at the end of each session to reflect on things in life for which you are grateful, cultivating a mindset of positivity and abundance.
By following these guidelines for yogic mental practices, you can cultivate inner peace, clarity of mind, and overall well-being over time!
Essential Guidelines for Mantra Practice
Mantra practice is an integral part of Yogic practices. Mantras are potent sounds or words that profoundly affect the mind and body when chanted repeatedly. Whether you’re practicing Japa Yoga, Kundalini Yoga, or any other form of yoga involving mantra chanting, following some guidelines to ensure maximum benefits is essential.
Firstly, it’s crucial to choose the right mantra for your practice. The chosen mantra should resonate with you and align with your intention for the practice. It’s always advisable to seek guidance from a yoga teacher or guru in choosing the most suitable mantras for you.
Secondly, find a quiet and peaceful space where you can sit comfortably without any distractions during your mantra practice. You may also want to light candles or incense sticks, as they can help create a calming atmosphere.
Thirdly, begin by taking deep breaths and relaxing before starting the chant. This will prepare your mind and body for this yogic technique’s full benefits.
Fourthly, while chanting mantras aloud is common in many forms of yoga, it’s equally beneficial when done silently within yourself (mental repetition). So feel free to explore both methods at different times according to what feels best each time!
Make sure not to rush through your mantra practice; take enough time to make each repetition clear and distinct while focusing on its meaning throughout every cycle! And keep practicing regularly – consistent efforts lead towards tremendous success over time.
Essential Guidelines for Yoga Nidra Practice
Yoga Nidra, or yogic sleep, is a meditation technique that promotes deep relaxation and rejuvenation. It is important to follow some essential guidelines to ensure a safe and effective Yoga Nidra practice.
Firstly, find a quiet, comfortable space to lie down without disturbance or interruption. Use props like blankets or pillows to support and make yourself cozy—practice in a dimly lit room with no harsh lighting.
Before starting the practice, set an intention or Sankalpa that aligns with your goals or needs. This could be anything from reducing stress levels to improving focus and concentration.
During the practice, listen attentively to the instructions provided by your teacher or recording. Follow the guided sequence of visualization techniques that help systematically release tension from every part of your body.
Remember not to fall asleep during this practice; stay alert yet relaxed. If you’re feeling drowsy, try opening your eyes slightly while maintaining a soft gaze at one point before you.
Take some time after completing the practice to integrate its effects into your daily life before getting up and moving on with your day.
Following these guidelines for Yoga Nidra practice regularly helps cultivate inner peace and calmness in mind-body-soul coordination.
Essential Guidelines for Pranayama Practice
Pranayama, or the practice of controlling breath, is an essential aspect of yoga that can offer a range of physical and mental benefits. However, as with any yogic tradition, following specific guidelines is essential to ensure safety and maximize effectiveness.
Firstly, starting slowly and gradually increasing your pranayama practice over time is crucial. Avoid pushing yourself too hard or attempting advanced techniques before you’re ready.
Secondly, always maintain awareness of your body throughout the practice. If you experience any discomfort or pain, immediately stop and consult with a qualified yoga teacher for guidance.
Thirdly, focus on breathing through your nostrils rather than your mouth whenever possible. This helps filter out impurities in the air while also promoting relaxation.
Fourthly, it’s crucial to find a comfortable position for pranayama practice where you can sit upright without straining your back or neck.
Lastly, don’t forget that pranayama is about breathing exercises and meditation practices like Nadi Shodhana (alternate nostril breathing), which can help balance energy while reducing stress levels.
Essential Guidelines for Asana Practice
Asanas or yoga postures are an essential part of yogic practices. Asana practice is not just about physical fitness but also helps in mental and emotional well-being. Here are some crucial guidelines for safe and effective asana practice.
Firstly, always listen to your body and not push beyond its limits. Respect your boundaries and progress gradually to avoid injuries. Secondly, maintain proper alignment in each posture to prevent strain on joints and muscles. Keep the spine straight, shoulders relaxed, and knees aligned with ankles.
Breath awareness is crucial during asana practice. Always breathe deeply while holding a pose as it enhances the oxygen supply to the body’s cells, which leads to better relaxation.
Always start with warm-up stretches before beginning intense poses like inversions or backbends. It prepares the muscles for deeper stretching, preventing any injury from sudden movements.
End with Savasana (corpse pose) where you lie down relaxed after your routine allowing both mind and body total rest which will help rejuvenate you for daily life tasks.
Essential Guidelines for Meditation Practice
Meditation is an essential aspect of Yogic practices. It helps in calming down the mind and achieving a state of inner peace. To make the most out of meditation, it’s essential to follow some guidelines:
1. Choose a quiet place where you won’t be disturbed – Meditation requires concentration, and any external distraction can hinder your progress.
2. Sit comfortably with your spine erect – The right posture ensures your energy channels are open and flowing freely.
3. Focus on your breath – Pay attention to each inhalation and exhalation; this will help calm the mind.
4. Allow thoughts to come and go – Don’t resist or suppress them; acknowledge them and let them pass by without judgment.
5. Start with short sessions – If you’re new to meditation, start with 5-10 minutes per session, gradually increasing the time as you become more comfortable.
6. Be consistent – Regular practice is vital in meditation; aim for at least once a day if possible.
By following these guidelines for meditation practice, you can reap its numerous benefits, such as reduced stress levels, improved mental clarity, enhanced creativity, and better emotional regulation, among others.
Essential Guidelines for a Safe Yoga Practice
Yoga is a practice that can be highly beneficial for both the mind and body. However, it’s important to keep safety in mind when practicing yoga. Here are some essential guidelines for ensuring a safe yoga training practices.
Firstly, always listen to your body. Don’t push yourself beyond your limits or try to perform poses you’re not ready for. It’s essential to work with where you are currently and progress at a steady pace.
Secondly, use props as needed. Props such as blocks, straps, and blankets can help support your body in certain poses and prevent injury.
Thirdly, pay attention to proper alignment. Improper alignment can strain joints and muscles, which may result in injuries over time.
Fourthly, breathe deeply throughout your practice. This helps calm the nervous system and keeps you focused on each movement while preventing dizziness or lightheadedness.
Don’t compare yourself to others in the class. Everyone’s bodies are different, so what works for someone else might not be appropriate for your body type or flexibility level.
By following these guidelines, you can create a safe environment for practicing yoga that will ultimately benefit mind and body alike!
Yoga Teacher Guidelines for Practice
Yoga teachers play a significant role in guiding students toward a safe and effective yoga practice. As such, these instructors must adhere to specific guidelines when practicing yoga.
Firstly, it’s crucial for yoga teachers always to be aware of their physical limitations and not push themselves beyond what they’re capable of doing safely. They also need to ensure proper alignment during poses, which can help prevent injuries.
Secondly, it’s important for yoga teachers to always engage in regular pranayama or breathing exercises as this helps them regulate their breath during class and teach correct breathing techniques effectively.
Thirdly, yoga teachers must continue learning about the latest developments in yogic practices by attending workshops or seminars regularly. This helps them stay updated with industry trends while also ensuring that they provide their students with the most current information.
As role models within the community, Yoga Teachers should maintain a healthy lifestyle outside of teaching by following ethical principles outlined by Patanjali’s Yoga Sutras like non-violence (Ahimsa) and truthfulness (Satya).
Practicing yoga can bring numerous benefits to our physical and mental well-being. However, to ensure a safe and effective practice, following the guidelines for yogic practices is essential. Doing so can prevent injuries or discomfort while achieving optimal results.
Remember that these guidelines are not set in stone and may vary depending on your body’s unique needs and limitations. Therefore, always listen to your body’s signals during yoga and modify the practice accordingly.
If you’re new to yoga or have health concerns, seek guidance from your doctor and a certified teacher. Consultations will help you develop an individualized plan that suits your needs best.
Now that you know the essential guidelines for yogic practices, let us embark on this journey of self-discovery through yoga with confidence.
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