Important Things to Keep in mind before you Practice Asanas


Asanas can be performed by anybody but care should be taken during practice as it is a disciplined synchronization of body, mind, and soul. If not practiced, an individual may undergo some illness as rightly said by some experts, Yogi will become Rogi(diseased). The following points should be kept in mind before the initiation of practice

Asanas: Place and time of Practice

  • Brahmamhururat (approx. two hours before sunrise) is considered the best time to practice yogic practice as during this time atmosphere is pure with the maximum level of oxygen concentration in the air and there will be peace all around. Asanas are defined as a combination of a disciplined mind, body, and spiritual involvement that fits in this time perfectly. Before sunrise stomach and intestines also are in the resting phase without any major activities. Apart from this Asanas can be performed at any time but should be avoided after exhaustion from work and also just after a meal. Just after a meal blood supply is diverted to the abdominal region especially so if Asanas are practiced at that time there will be no benefit it and secondly, it will cause indigestion. The evening can be another suitable time around; two hours of sunset can be a second good time after Sunrise.
  • Asanas should be practiced in a very well-ventilated, peaceful room that is free from safety issues like furniture or some metallic object that can lead to an injury if falls from an Asana like Shirshasan. Air from the fan should also be avoided if there is enough air naturally and should always be preferred over fan-generated air. It can be performed outdoors also in hygienic, pleasant, fresh, and pure air and greenery all around like a garden.

AsanasAge and Gender

There is no restriction of age or gender, these can be practiced by males or females of any age. The type of Asanas can be chosen for them according to their capacity.


It is good to practice in the first trimester of pregnancy as it increases abdominal muscle strength and provides mood stabilization. After 1st trimester Asanas can be performed only after the consultancy of a doctor or Yoga expert. During practicing sessions abdominal pressure is raised so some time may cause some serious consequences. Some selected asanas can be performed in the late phase also but excessive strain should be avoided in any condition.


It plays a major role during the practice of asanas, it should be always with the nostrils, and breathing from the mouth should be avoided unless there is a specific instruction from a Yoga tutor or in a part of particular Asanas. Breathing in, out and retention should always be in a rhythm and fully regulated according to Asana. The involvement of the respiratory system is a mandatory activity in Asanas as it is the primary source of energy that decides the duration and capacity of the performance.

Side of focusing

Generally, some Asanas are performed in the left or right movement of the body part. Right-handed people find it easier to perform on the right side. Later on, if there are regular practice and perfection then it should be more stressed over the left side of the body as it provides a much better outcome than on the right side and will promote positive change in the body

Diet and Bowel

  • There is no clearly defined diet for Asanas but natural food should always be preferred in a moderate quantity. The number of meals should be according to the demand of the body and should be in quantity like that half of the stomach should be filled with food, one-fourth part for liquid a done fourth part should be kept empty. Overeating should always be avoided. Eat that amount which is necessary to live, live not only to eat.
  • The bladder and bowel should be empty during practicing Asanas; whole body parts should be relaxed before practice. If bowel habit is not regular then drinking two glasses of water, salty water intake, or other measures can be taken to make it regular, use of laxatives should always be avoided. Once it is established then after some time body reflux will be maintained for always.


Asanas should always be performed in a particular order to avoid overstraining a particular part of the body. Some minor exercises are always advised before the initiation of Asana by some Yoda tutors. As it is part of Ashtanga yoga so it is prescribed to do after the completion of Shatkarma and will be later followed by Pranayama.

Bathing and Clothing

Always try to take a bath with cold water and wear loose, light, soft, and comfortable cloth. Remove the other accessories like jewelry, wristwatch, or specs before Asanas.


Asanas are performed to create harmony between an individual’s physical, mental, emotional, and spiritual health. Initially, Asanas are performed at the physical level because at that time they only deal with the movement of a particular body part but they have a definite impact on every level of being. Awareness is concerned with observing all the changes felt in the body, its movement, breath, all the thoughts that strike the, and all the energy which is felt. This ability to judge the bodily effect and its awareness are necessary to receive the benefits from practices.


A person suffering from chronic spinal problems, abdominal conditions like hernia, any cardiac disease, and any other medical condition like a fractured bone will otherwise lead to a serious condition. Better to consult a doctor or Yoga tutor before initiation of Asanas if a major or chronic illness history is there.

Ending the session of Asanas

If a person feels any excessive muscle strain or sprain in the body or severe pain anywhere it is better to end the session of Asanas and if necessary, should consult a doctor.

Asanas can be performed by anybody but care should be taken during practice as it is a disciplined synchronization of body, mind, and soul. If not practiced, an individual may undergo some illness as rightly said by some experts, Yogi will become Rogi(diseased). The following points should be kept in mind before initiation of practice.


Basic Fundamentals of Yama : Ashtanga Yoga Constituent

Yama: Introduction

Yama is the first pillar of Ashtanga yoga which mainly referred to the ethical rules or code of conduct that help an individual disconnect himself from external things that are bounded to him. Yama can be practiced by anybody irrespective of gender, caste, age, place, and time. Yama helps an individual to be free from worldly bondages like anger, desire, affection, ego, greediness, and jealousy.

These ethical rules should be followed strictly as they form a framework on which society is made. Nonviolence, truth, non-stealing, celibacy, and non-greediness are the five ethical rules by Lord Patanjali in Yoga Sutra in addition to the above Hath Yoga Pradipika mentioned forgiving to deserving one, courage, kindness, balanced and restricted diet, and cleanliness as the other ethical rules. The description is as follows

Yama: Sub-constitutes

S.N. Yoga Sutra Hatha Yoga Pradipika
1 Ahimsa(Non- violence ) Ahimsa(Non- violence )
2 Satya( Speaking Truth) Satya( Speaking Truth)
3 Asteya( Non- stealing) Asteya( Non- stealing)
4 Brahmcharya (Celibacy ) Brahmcharya (Celibacy)
5 Aparigraha( Non-Greediness) kshama( forgiveness)
6 Dhruti( Courage )
7 Daya( kindness)
8 Arjavam(Honesty)
9 Mitaahar( balanced diet )
10 Shauch(Cleanliness)

Non-violence (Ahimsa)

Not treating anyone in the sense to hurt them. Not causing any harm to anyone through anybody, mind, speech, or action. One should consider every living being like himself and treat them accordingly. Peace through words, thoughts, and deeds is the best sign of goodwill and love for everybody. This will not only free person violence but increase friendliness and tolerance among each other and will also reduce enmity in the world

Celibacy (Brahmacharya)

This will lead to the conservation of energy and will lead to raised potential to live life longer than usual. It’s an act of sexual control in an unethical situation as different rituals have different aspects regarding the concept of the sexual act if we think of a tribe, a village, or developed Western countries of Europe will give the idea of it. Sexual expression is served to rule out the outcomes of emotions, passions of our mentality, and idealism.

Non-stealing (Asteya)

Keeping self away from the desire of taking other’s things and not considering the other’s things of self mentally, verbally, or through any action.

Speaking Truth (Satya)

One should always speak the truth and be pleasant to others but should avoid the case where the truth may make another person unhappy or hurt him. It is a type of ethical rule in which an individual has a complete belief in speaking the truth and the result of his action is left to the deeds.

Courage ( Dhruti)

To realize the ability of self by having faith in studying Vedas and other guiding books and trying to liberate self from this world is called courage.

Forgiveness (Kshama)

If a person is being hurt by some other either mentally, physically, or verbally, he should forgive by seers and avoid the thoughts of taking revenge or in return action to equalize the trouble or torture caused by the enemy.

Non- greediness ( Aparigraha)

An individual should be satisfied and stable with what he holds in present and should not have the desire to gain more surplus possessions, without any greed should realize the meaning of true life. Persistence in this solemnity provides knowledge of his/her past and the upcoming life. Apart from this free from the rigidity of thoughts is also considered to be part of it. Repeated try should be thereby a person to gain knowledge that what he is? and what is being there.

Kindness (Daya)

A person has to consider all living beings as self by his bodily actions, thoughts, and words and treat them accordingly with a positive aspect. There should be no cruelty in any manner for anyone.

Honesty ( Aarjavam)

These ethics guide a person to treat every individual with equality whether he is a son, wife or friend, or even enemy. He should consider everybody in the same state to tackle, there should be no particular intention to benefit a special relation person.

Cleanliness (Shauch)

There should be no particular attraction to any sensual thing or pleasure for that, to keep the p body and mind clean from the external affectioning things which distract an individual to commie unethical actions in society is called cleanliness. To generate self-intelligence about the necessity of thought regarding a particular thing creates regulated behavior and keeps a person clean and pure.

Balanced and regulated diet (Mitaahar)

An individual should avoid excessive or irregular eating. Often a person avoids non-tasty food having good health values while eating more which is not good for health but seems to be tasty. Diet should be regulated according to the demand of the body, digestive power, time, place, and some other factor like age, gender, health status, occupation, etc. Excessive eating will cause many metabolic disorders starting with obesity.