Morning time is best for practicing yoga asana as your stomach is empty.Body restore after long sleep. Outer disturbance is least. There are no thoughts in the morning time. Strictly adhere to traditional rules for practicing any asana

Yoga is disciplined science of regulation of senses, control of mind and consistency in practice. The hatha yoga practice starts from yogic poses (asana). Stretching asanas and surya namaskara are must for yoga beginners. All asanas from beginner to advanced level are inspired from nature—which in itself is essence of a well organized self-system.

Every yoga practitioner is expected to adhere to traditional rules for practicing asanas. Asanas is done to attune your body with the adjustment and alignment of nature for blooming. Ashtanga yoga’s rules are simple and demand commitment, devotion and concentration to practice asana at home.  All rules are traditional. These are five basic rules to practice asanas:

Time, Place & Duration

The early morning time is considered to be best time for yoga asanas. Your body remains active and energetic after sleep. There are no thoughts in the morning time. The duration of practice for each yogic poses should be fixed. Start your practice with 20 minutes and gradually increased the duration. The place for practice should be well-ventilated with positive vibrations. It should be neat and clean. Maintain the dignity of the time and place for practicing asanas.

  • Early morning hour is best for practicing
  • Fix evening time (if morning time doesn’t you)
  • Be regular and consistence in practice
  • Chose personal space for self-practice
  • Well-ventilated room with no disturbance

Practice asana for 20 minutes initially, and gradually increase duration

Sequence & relaxation

Always begin your yoga regimen with light asanas with basic techniques designed to prepare the mind and body for intermediate and advanced levels. Never try to jump to level three asanas directly. Start with dynamic asanas which are beneficial to the yoga beginners. Then steadily move to static yoga asanas where you to retain one asanas for elongated period of time. Stop and relax for few minutes if you feel physically tired or mentally drained.

  • Begin from relaxing asana like surya namaskara
  • Move from dynamic (fast) to static (slow)  asanas
  • Stop the practice if feel pain in any part of body
  • Relax when you physically tired
  • Lie on the floor straight for relaxation

Breath Awareness & Focus

Harmonize your inhalation & exhalation with each movement of the asana.  Breathing should be slow, deep and through the nose. You learn the art of retaining breath in yoga teacher training course. Nurture your breathing awareness steadily while moving, stretching or contracting with the steadiness of the asana. By disconnecting with the nearby surroundings, focus your mind on the balanced breathing. Be aware of incoming and outgoing breath only.

  • Comfortable & relaxed breathing for awareness
  • Breathe normally, not forceful for asana practice
  • Close your eyes for better awareness
  • Never allow the mind to go astray
  • Focus your attention on balanced yogic breath

Dress & Diet

Select a particular dress and wear solely for the purpose of yoga asanas. The dress should be well-fitted, slightly loose, and comfortable. It should be neat and clean. Avoid dress brightly in color and manufacture from animal skin. Take a bath before the practice and perform devotion to your deity (if any). The diet should be light, nutritious and not spicy. Take meal at least three hours before the asanas practice. Avoid caffeine-mix hot or cold drinks.

  • Wear neat and clean dress
  • It should be eco-friendly
  • Avoid skin-hugging dress
  • Never wear animal skin dress
  • Proper time for each meal
  • Never skip a meal


Pregnant women or disabled man should take the advice of doctors, and then practice under the guidance of yoga master. Avoid asana during menstrual period or terminating period of pregnancy. If you are suffering from back pain, cervical spondylitis and migraine, avoid advance asanas like forward-bending asanas and body twisting asanas. High BP students should avoid some asanas as it aggravates your problem.

  • Pregnant women should practice light breathing & meditation
  • Selected asanas for back-pain and cervical spondylitis
  • Practitioners with shoulder pain avoid some asanas
  • Advanced asanas always under the guidance of guru
  • Avoid smoking, drinking or drugs
Written by : Yogi Simant

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