Safety Guidelines
for Asanas practice
(Rules for performing asanas)

Knowledge is not enough,
a practice would be good to have.

1.Before doing asanas take a wash completing with a cold shower. If you are short of time, you may cool down the hottest parts of the body with water(feet, shins, arms up to the elbows, face, neck, top of the head). For this purpose, there is a particular procedure called the half bath.

2. It is better to practice asanas indoors. During asana practice, the body is susceptible, and any draft can lead to a cold. However, performing asanas indoors one should take care of ensuring the fresh air. The room should be clear of smoke and sharp odors.

One should wear tight underwear. As for men special underwear called langota (kaupina) is recommended.

4. Do the practice of asanas on a rug or a yoga mat. Do not perform asanas on the bare floor. Otherwise, you may catch a cold or disrupt the function of the endocrine glands.
It's very easy to be different, but very difficult to be better
5. Air should flow freely through the left nostril or both nostrils. If the left nostril is blocked in any way, one must refrain from doing asanas except three basic asanas described above. While breathing one of the nostrils is usually more active, that is more air flows through it. The nostril dominance shifts periodically due to the movements of vital energy in the body. One should perform asanas when the energy flows through the left channel, becuase this will enable body and mind be in a subtler state. In order to activate the left nostril you should lie on your right side resting your head on your right shoulder and breathing in a measured manner for several minutes.

6. Eat sattvic food and follow the lacto-vegetarian diet.

7. Avoid doing asanas on a full stomach. Between the meal and asana practice, there should be at least 2.5- 3 hours gap.

8. After asanas do a self-massage for your entire body.

9. After completing the massage, stay in a "corpse posture" (shavasana) for at least two minutes: lie down on the floor and cover with a blanket to avoid catching a cold. Completely relax by spreading arms and legs. Imagine that your body and mind has become totally motionless. Stay in this position for a few minutes.
This is shavasana pose. Relax and breathe calmly. Palms are faced up.
10. After performing shavasana do not drink water for ten minutes and do not eat anything for half an hour.

11. If you intend to go outside right after doing the asanas and the outside temperature is colder then indoors, put on warm clothes.

12. It's not recommended to perform any physical exercises, run or play sports right after asanas practice.

13. The following asanas can be done without restriction in diet and breathing: padmasana (lotus posture), siddhasana, ardha padmasana, pose with crossed legs ("eating posture"), hero posture, long salutation, yoga posture, and cobra.

14.Women should not do asanas during menstruation, pregnancy and after childbirth within a month. The exception is the postures for meditation.
It's very easy to be different, but very difficult to be better
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