This chapter is about asana, the physical practice of yoga. BKS Iyengar tells us that our first duty is to nourish our bodies and to balance the five elements that make up our bodies: earth, water, fire, wind and ether. We can accomplish this through the practice of asana.
While many people say they would like to start a yoga practice, they are not motivated as long as the body seems reasonably fit. It is better to start a yoga practice before ailments arise. He says that “turning to yoga in the wake of problems is akin to digging a well when the throat is parched”.
Practicing yoga regularly is not an arduous task. Your home practice does not and probably should not look anything like a general, public yoga class. It should be tailored to your needs, available time and capacity.
Those desirous of starting yoga must know that determination, self-confidence and faith are essential for a regular practice of asana.
Our daily chores do not count towards our practice of yoga as only a few muscles are involved in these movements. The unused muscles become hard and inflexible. This may cause a fair amount of pain and fatigue in the beginning. Those who are unaccustomed to physical exertion and have low tolerance for body ache tend to get discouraged at this stage.
Also, those who have a high work load do not feel motivated to take time out of their day for exercise. It is essential to convince ourselves of the benefits of and the necessity of setting time aside for regular practice.
In the beginning it is better to practice two or three times a week. Yogasanas are as essential for health as fresh air and food.
The ideal times for practice are just before sunrise or at sunset. In the morning the body is stiff, but the mind is fresh. In the evening the body is supple but the mind is tired. You can split your practice into a morning session and an evening session. What you practice should be chosen according to the state of the body and the mind at that particular time of day.
The sequence of asana is important. But there is a specific sequence for learning the poses that is different than the sequence for practice.
In the beginning, shoot for 20 to 30 minutes. As you get stronger and more flexible you can increase the time to your capacity. Morning sessions are better for learning new poses. Evening sessions are more favorable to restorative poses.
Here are some important points for practice
Best times are just before sunrise or sunset
Establish a regular time/routine
In the am, the body is stiff but the mind is fresh, this is the time to learn new poses or have a more active practice.
In the pm, the body is supple but the mind is tired, this is the time for a more restorative practice.
In the beginning no more than 30 minutes. Increase time as your capacity increases.
Postures are learned in a different sequence than they are practiced.
Bowels and bladder should be emptied
Wait to practice at least 20 minutes after taking a bath. Don’t bathe until at least 15 minutes after practice.
Your stomach should be empty
Wait at least 30 minutes after practice to eat a light snack. Wait and an hour for a full meal.
Asanas should not be practiced in the hot sun
The practice space should be airy, well-lit. It is best to practice on a flat surface with a mat
Wear comfortable clothing
Start with a prayer to direct the body and mind inward.
Always conclude a session with Savasana. Dynamic asanas stimulate the body and mind. ending with a restful pose pacifies the body and mind and prepares the practitioner to approach the daily tasks with focus and renewed vigor.