five verbatim teachings

WARNINGS

1. You should never get out of breath, feel tired or feel as if you are straining yourself when practicing yoga āsanas or prānāyāma. Try to keep cool and never over-do it, especially if you are over 40 years of age.

2. Do not practice Bhucha Phra-Athit or āsanas between 12 noon and 1 p.m. The sun is at its zenith and the body may easily get over heated. Finish up by 12 o'clock or start after 1 p.m. The reasons for this may be less apparent in the winter season and in places far from tropical climes, but it remains a standard rule.

3. It is fine to practice prānāyāma from noon and 1 p.m.

4. You may practice prānāyāma up to of four times a day: at sunrise, noon, sunset and at midnight. Yet, once a day is more realistic.

5. Do not shower, bathe or immerse the body right after practicing yoga āsanas or prānāyāma. You may catch a cold or pneumonia. You should wait at least 45 minutes. [Commentary: Jumping in the snow or in an ice-cold lake after coming right out of a sweltering Swedish sauna may indeed be tonic for a person's health: the body has absorbed external heat and then is tempered by extreme external cold. But yoga is different. When practiced correctly, yoga generates a special internal calming warmth. You should let this energy slowly equilibrate after yoga exercises. Please remember: In the afterglow of yoga, important effects are still taking place and the sudden shock from immersing the body may, figuratively speaking, trip the body's automatic thermostat and cause its defenses to momentarily shut down. In this faltering state one is vulnerable to lingering germs and disease.]

OBSERVANCES

The Practice Time. Early in the morning is the best time to practice yoga, or late in the afternoon.

The Practice Place. The actual place where you practice yoga should be quiet, clean and open. It should be naturally ventilated. The floor or surface should be flat and smooth. If out of doors, the area should be shaded from direct sunlight and out of the way direct wind.

What You Don't Need. Try to avoid unnecessary forms of commercially generated yoga accessories such as belts, ropes, pulleys, curiously designed cushions, plastic mats, etc. Such paraphernalia is not without its place, but it all too frequently acts to obscure that unadorned simplicity, which is the hallmark of post-Classical Yoga Sritantra.

What You Do Need. All you really need for practicing yoga is to wear light clothing in which you can move about freely. Have as little clothing on as possible. Practice with bare feet if temperatures permit. You need to have a large beach towel: it's a must.

The Towel Explained. When practicing yoga āsanas one has to use a very large beach towel. Its dimensions depend on the size of each person. The length of the towel should extend – when draped – from the tip of your nose to the ground (when standing): when folded in half the towel should be square. Fold the towel in half and lay it on the floor. It is only used for the head and shoulders as you lay on the floor. Never sit or step on the towel.

The important idea behind this Oriental custom is that a person's head is looked upon as the high and therefore pure part of the body, whereas the feet are considered to be low and unclean. Therefore something that is meant for your head must not be used for your feet. Conversely, something intended for your feet must never be used for your head.

Extra Gear. Apart from loose clothing and a large beach towel, the only other piece of gear likely needed is a blanket or a moderately thick piece of cloth. You can spread it as a cushion against back and knee pain for certain exercises, especially when practicing on an uncarpeted floor.

Eating Before Practice. It is correct to eat something before you practice yoga. Food gives necessary energy to burn. But not right before. Allow an hour or two before you start practicing, depending on light or heavy meals. Practicing yoga on an over-loaded stomach will make you feel bloated, sluggish and uncomfortable. It is not, however, a dangerous thing. Through experience you will learn what is right for you.

Vegetarian Diet. When practicing yoga you must eat nourishing foods that suit your personal constitution. Drastically altering your dietary habits may cause both physical and mental disruptions. That being said, you should not be afraid to experiment in the direction of a nutritious vegetarian diet. Try to understand that it simply isn't necessary for humans to depend on slaughtered animals when ample varieties of grains, salads, root and herbs, and when yogurt, cheese, nuts and fruits are readily available almost everywhere you go. Abstaining from poultry, meat and fish is for many a natural and healthy way to eat. What is more, a tasty, well-balanced vegetarian diet sould not at all be costly.

Re. Faintness and Hypotension. Persons with hypotension (i.e. "low blood pressure") may feel light headed or faint when first learning to hold the breath during āsana or prānāyāma practice. One should not be alarmed by this: it is common. If you ever feel faint while practicing yoga, lie down on your back and take a short rest. From then on follow two simple rules. 1) Do not practice holding the breath (kumbhaka) while performing āsanas and prānāyāma. 2) Keep your eyes open while performing āsanas. With regular practice the feeling of faintness will probably stop. Then you can practice holding the breath.

SOME TIPS ON YOGA TECHNIQUE

1. Yoga exercises should always be performed slowly and softly, never with quick or jerky movements. Never sway or rock your body. Yoga should be done with beauty and grace. Don't forget to rest in between the various āsanas by lying on your back for a few moments, shoulders and head on your folded towel.

2. Breathing should always be done through the nose. It should be natural. Never strain your neck or facial muscles. Breathing should be silent and as smooth as silk. It is suggested that you practice deep abdominal breathing at all times during your āsana practice. If possible, you should practice it in your daily life until it becomes an unconscious habit. As a result, you will hardly ever catch a cold.

3. Remember: Meditation and yoga are not separate things. All the while you are practicing yoga, you should think of your body as the basis of your meditation. Think to yourself, 'My body ... my meditation.'