The Ultimate Guide to the rules of yoga

All the important texts on Yoga lay great emphasis on sadhana or abhyasa (constant practice). Sadhana is not just a theoretical study of Yoga texts. It is a spiritual endeavor. To succeed in this endeavor, you need to follow certain rules of yoga that will maximize the benefits you will be getting from the practice. Oilseeds need to be pressed to yield oil, wood needs to be heated to ignite it and bring out the hidden fire within. In the same way, the sadhaka (Practitioner) must by constant practice light the divine flame within himself.

In this article, we will see some basic rules you should follow to gain maximum benefit from yoga practice.

Why following the rules of yoga is so important?

Following the rules of yoga ensures safe, effective, and mindful practice. Yoga is not only about asanas. It is a combination of asanas, meditation, and breathing exercises. Yoga has a wide range of these yogic kriya, some of them are very simple and some are very complex. As you proceed in your yoga practice, you cannot afford to make a mistake. Practicing yoga in the wrong way can harm your body. That’s the reason why you should know the basic rules of yoga before starting your yoga journey.

1. Yama and Niyama:

Without firm foundations, a house cannot stand. Without the practice of the principles of Yama and niyama, which lay down firm foundations for building character, there cannot be an integrated personality. The practice of asanas without the backing of Yama and niyama is mere acrobatics.

Click here to read, What are Yama and Niyama?

2. Cleanliness:

Before starting to practice asanas, the bladder should be emptied and the bowels evacuated. Topsy-turvy poses help bowel movements. If the practitioner is constipated or it is not possible to evacuate the bowels before the practice of asanas, start with Sirshasana (Headstand Pose) and Sarvangasana (Shoulder Stand Pose) and their variations. Attempt other asanas only after evacuation. Never practice advanced asanas without having first evacuated the bowels. If You have a problem cleaning your bowel, you can try some ayurvedic remedies to cure it. E.g. Take half a tablespoon of Triphala Churna with warm water before sleeping.

3. Time of the Day:

The stomach should be preferably empty before practicing the asanas. You can practice yoga either in the morning or in the evening. But if you are unable to do it two times a day, then the morning time is the best.

4. Food:

You can practice yoga after going to the toilet in the morning, or 4-5 hours post-lunch, or 2 hours after drinking milk if you are planning to do it in the evening. You can take the food half an hour later, after your practice.

5. Place of the yoga practice:

A clean, quiet, and secluded place is great for yoga. If you have easy access to nature, then there’s nothing more you could ask for. And if you are doing it in a home, try to use incense sticks to scent the place.

6. Dressing:

There should be minimal and comfortable clothing on the body while doing yoga.

7. Mat:

Never exercise directly on the floor or the ground. A yoga mat is a must for yoga practice (Preferably thick cotton mats or blankets), as they prevent the grounding of the energy created in the body.

8. Duration of the yoga practice:

Everybody should practice yoga as per their capability. You can practice yoga anywhere between 15 minutes to 1 hour daily. But Ayurveda recommends that every healthy person should practice yoga for at least 30 minutes daily.

9. Breathing:

While exercising you should inhale and exhale through your nostrils only, not through your mouth unless it is a requirement of an asana (Posture).

10. Bathing:

It is advised that you should perform asanas after taking bath. But due to time constraints, everyone can’t bathe two times i.e. before and after yoga. So you can take a bath after 20 minutes of practice when your body temperature returns to normal.

11. Shavasana (Corpse Pose):

Shavasana is the cooldown of the yogic system and therefore, the best time to perform Shavasana is just after the exercise.

To perform Shavasana,

Lie down straight on your back on the yoga mat, with your palms facing upwards. Palms should be near thigh muscles. Close your eyes. Inhale and exhale slowly 3 times. Relax your body. Now concentrate one by one, on each of your body parts starting from toes to head. Concentrate on the individual organs and feel that “the organ is getting relief now. All my fatigue is coming down now“. After 5-10 minutes, slowly turn to the left and sit where you are. Now rub your palms against each other and keep them on your eyes. You can gently open your eyes now. You will feel refreshed. Shavasana can be practiced anywhere between 5-15 minutes.

12. Posture:

Don’t force your body to attain a perfect posture. Perfect posture is just a matter of consistent practice.

13. Menstrual Cycles:

It is not advisable for women to perform yoga during menstrual cycles. There are certain asanas like Upavistha Konasana, Baddha Konasana, Virasana, Janu Sirshasana, Paschimottanasana, and Uttanasana which women can practice during menstrual cycles if the flow is more than normal.

14. Pregnancy:

All the asanas can be practiced during the first three months of pregnancy. All the standing poses and the forward bending asanas may be done with mild movements, for at this time the spine should be made
strong and elastic and no pressure should be felt on the abdomen. Baddha Konasana and Upavistha Konasana may be practiced through­out pregnancy at any time of the day (even after meals, but not forward bending immediately after meals) as these two asanas will strengthen the pelvic muscles and the small of the back and also reduce labor pains considerably. Throughout pregnancy, you can practice Pranayama without retention (kumbhaka), as regular deep breathing will help considerably during labor.

15. After Delivery:

No asanas should be done during the first month after delivery. Thereafter you can start mild exercises. Three months after delivery, you can practice all the asanas with comfort.

16. General Instructions for Yoga Practice:

• Don’t go out in a cold environment or strong winds immediately after the practice.
• You can have a couple of sips of water after the practice. It is recommended to urinate after practice because it helps to remove toxins from the body.
• The faulty practice causes discomfort and uneasiness within a few days. This is sufficient to show that one is going wrong. If you can not find fault for yourself, it is better to approach a person who has practiced well and get his guidance. To conclude, you should feel light and relaxed after yoga practice.

17. Special Warnings/ Cautions:

• Do not start with topsy-turvy poses (Upside-down poses) like Sirshasana and Sarvangasana if you suffer from dizziness or high blood pressure. However, all forward bending poses are beneficial for persons suffering from either high or low blood pressure.
• Those suffering from pus in the ears or displacement of the retina should not attempt topsy-turvy poses.
• People with co-morbidities and disabilities should take advice from yoga experts as some asanas can cause problems with your health status.
• Above all, consistent practice is the key to experiencing results of the yoga. So try to be consistent, fully involved, and dedicated to your practice.

Conclusion:

If you are new to yoga, there are a few things you should know before starting. Yoga is not a quick fix. You must wait to see the results. You should be respectful of the yoga practice and for that, following the rules mentioned above is more than enough. Following them will help you to get the maximum out of your yoga practice. Happy practicing. 🙂

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