Basic Asanas

Notes

1. Before starting the programme, it is advisable to get yourself examined. by a doctor to ascertain that there is no possibility of any adverse effects on your health due to any or all of the asanas.

2. Select a quiet and well ventilated place. Fix a time when you are not in a hurry and are not tired; be punctual and regular. Avoid the period immediately after or less than half an hour before a big meal. You may bathe just before the asanas but never less than half an hour after. Wear clothes that will not hinder the free movement of your limbs.

You may, if time permits, do asanas in the morning and other types of exercises in the evening; or do them on alternate days. Whatever you do, do not mix asanas with other forms of exercises in a single session. You may take one day off in a week for rest.

3. The final poses of all the asanas have been shown. In some cases the initial poses also. Where there are bilateral actions, left side and right side actions have been shown separately. Slowly take the final pose in each asana and remain relaxed. Never apply force.

4. Try to do the asanas as correctly as possible, even if you stay in a pose for only a few seconds. In that case, make two or three attempts of shorter duration. Start with the timings with which you feel comfortable, then slowly and gradually increase the time to reach the maximum given in the text.

5. Always concentrate fully on the area where you feel the maximum resistance in each asana.

6. Never hold your breath. Breathe normally all the time.

7. Relax (in Shavasana) for about 15 to 20 seconds between two asanas.

8. Time may be announced after a certain interval, so that one may kriow how one is doing and how long the asana will take to fmish.

 9. The whole programme will take about one hour to finish.