Without doubt one needs to learn yoga from an experienced teacher. On the
other hand, because some attempt to perform exercises guided only from a
book, these general guidelines might be useful.
1. DO NOT FORCE YOUR BODY under any circumstances. No matter how many times
we say this to people, they just keep on doing it. They try to push their
bodies into the exercises, whether the body is ready or not. This is a great
mistake which does more harm than you can imagine. Work slowly with your
body. Respect its limits. These limits will gradually extend and you will
gain flexibility if you work regularly and sensitively at stretching your
limits. The body will get the message and the tension which is preventing
you from proceeding will gradually be released.
2. BE REGULAR in you practice. A few times a week is not enough if you
really want to heal, transform or develop your body.
3. DO NOT CONTINUE ANY EXERCISE WHICH CAUSES PAIN. Check with your doctor or
exercise instructor what you should do. Pain is a message from the body
which must be listened to. In some cases it may simply be the body’s process
of changing. In such cases, you simply need to bear with it and continue
(without forcing) and it will gradually pass. In other cases you may be
doing harm to some part of your body and may have to stop and do some other
preparatory exercises before returning to that one.
4. EXERCISE ON AN EMPTY STOMACH at least three hours after eating.
5. REMOVE ALL JEWELRY AND TIGHT CLOTHING. Let your body be free of any
restrictions. Find some loose, comfortable clothing or body-hugging dance
tights for exercising.
6. BE CONSCIOUS AND CONCENTRATE on what you are doing. Keep your mind on
feeling what is happening in the body and concentrate on your breath and
position. Do not think about other things or talk to anyone while
exercising. If possible, it would be best if you were alone in the room,
without distractions such as radio or TV, so that you can concentrate. If
this is not possible, just try to concentrate on yourself and ignore what is
going on around you.
7. GIVE IMPORTANCE TO YOUR BREATHING. Each exercise has a specific way of
breathing. This is an extremely important aspect of the exercise. In many
cases, it is even more important than the physical movements themselves. By
conscious of your breathing and breathe slowly and deeply, according to the
instructions for each exercise. In general (with some exceptions) we inhale
when we stretch upward or backward and exhale when we bend downward or
forward.
8. COMPLETE YOUR EXERCISE SERIES WITH DEEP BREATHING and, if possible, with
DEEP RELAXATION.
9. AVOID EXERCISING AT LEAST THREE MONTHS AFTER SURGERY, unless you have
specific permission from your doctor. Some exercises should be resumed only
6 months after surgery, unless you have your doctor’s permission to start
earlier. Also, avoid all exercises at any time when you suspect internal
bleeding or an inflamed appendix.
10. ALLOW YOUR ATTENTION to flow through the body as you become aware of
each muscle and the tension and energy stored there and allow that energy to
flow and the muscle relax.
