rules to play yoga

The method of Viniyoga represents a kind of middle path between the exactness of Iyengar yoga and the physically demanding Ashtanga yoga. It is based on the principle of vinyasa krama, which means an organized course of yoga study, and combines asana, pranayama, meditation, text study, counseling, imagery, prayer, chanting, and ritual. Yoga postures are tailored to the physical needs and limitations of each student, taking into account body type, emotional needs, cultural heritage, and interest. Emphasis is on the spine, and breath is considered more important than how the posture is done. Breath and movement are consciously coordinated and the inhalations and exhalations are articulated in varying lengths and ratios. Typically, classes are private oneonone sessions.

Choudhury yoga classes consist of a twopart series of 26 repeating postures with 2 pranayama exercises that are designed to stretch and tone the whole body. Most poses are done twice and held for a minimum of 10 seconds in a room with temperatures of 80 degrees or higher, often supplemented by moist air from a humidifier. Class concludes with a brief period of relaxation. An excellent routine for those already fit; it is not so easy for the beginner.

Try to practice yoga every day. Set aside a time when you will not be disturbed and you will not have to rush. It is best to practice yoga on an empty stomach. Wait at least two to three hours after a large meal, and one to two hours after a lighter one or a snack before beginning. Practice regularly, even if its only a few minutes every day. If done every day or nearly every day, even 10 to 15 minutes will help build concentration, increase flexibility and strengthen willpower, making it easier to practice the next day. Consistency is key. If possible, establish a regular time of day to set aside for practice. Morning or evening practice is advised. Practice when your body is most limber. Some people find their bodies are stiff in the morning, making practice more difficult. Night practice, however may limit the kinds of postures you do as some are too stimulating and affect sleep. The key is regularity. Enjoy whatever time you have set aside for practice. Most yoga instructors believe that there is more benefit to doing a brief practice regularly than hitormiss home practice sessions, sporadic class attendance, or the occasional workshop. The greatest and longestlasting benefits are achieved when at least 3 or 4 yoga asanas are done every day. Most experts recommend a minimum of 10 minutes of practice every day. However, to practice a range of postures and incorporate breathing or meditation, 15 to 25 minutes is necessary. These brief practice sessions should also be interspersed with longer sessions several times a week.

For practicing indoors, you will need a clear space with no furniture. Select a place with enough space where you can stretch upwards as well as to the sides for standing and floor postures. The room should be comfortably heated and well ventilated. When relaxing you can cover yourself with a blanket if you get cold. Set aside a special place to practice. Turn off the radio, TV, and telephone, and set the answering machine volume to the low setting. Minimize distractions. Clear the room of pets and kids, if possible. Locate a level surface. A bare hardwood floor is ideal, but if your feet slip, use a sticky mat. If practicing on carpet, choose an area with a tight weave, such as Berber. A yoga mat or exercise mat is good to provide a warm, cushioned, surface. A small firm pillow or folded blanket is helpful for seated postures if your hips, lower back and hamstrings arent very flexible. Also a long strap, bathrobe tie or belt is helpful to use to stretch the hamstrings in either a seated or supine position. If you use props: mat, pillow, blanket, cushion, strap, wooden blocks, folding chairs, blankets etc.; store them together and set aside or bring to the practice area before beginning. If practicing outdoors, select a shady spot with plenty of room to move. Dress accordingly.

Bare feet are ideal when you practice yoga and actually serve a dual purpose. First, you need to have traction for the standing poses so that you wont slip. Second, working without shoes helps you fully exercise and articulate your feet. An exception to this would be if you doing a practice on a cold floor and you need socks for warmth. You do not need any special clothing for yoga, but what you wear must be comfortable, warm but not too warm, and allow the maximum range of movement. Clothing such as: leotards, cotton tights, bike shorts, loose Tshirts or tank tops would be good. Bulky or overly loose clothing will only get in the way. If you have long hair tie it back, so it does not interfere with your asanas. Keep a sweater close by in case you start to feel cold.

Before you begin your yoga asanas, it is important to recognize your bodys capabilities. Never force your body into a posture or try to go beyond your limit. Yoga is not a competitive sport. Progress may be slow, but with time your body will become flexible. Ease yourself gently into each position, and when you are holding a pose, check the body to see if you can feel tension building up anywhere. If you do, consciously try to relax that tension using the breath. Some poses affect mood and energy differently. Poses that are more stimulating include Sun Salutation, backbends, and standing poses. These poses are best done early in the day. More appropriate for the evening are forward bends, inversions, and restorative poses. Sitting forward bends are ideal for relaxing and recharging. Many of our regular daily activities tend to emphasize the use of one part or side of the body. To achieve a healthy and harmonious balance, it is important to keep all parts of the body equally strong and flexible. Yoga exercises make each group of muscles work equally on the left and right sides of the body to achieve equilibrium. To achieve body balance, always exercise both sides of the body equally. Balance forward bends with backbends to work both front and back of the body. Whatever the purpose of a particular practice session, it should begin with 2 3 warmup postures, such as Mountain, Downward Facing Dog or Sun Salutation, as they stretch the spine, arms and legs. Then you can move on to more strenuous poses that strengthen the body and increase endurance. Standing, inverted and backbend poses would apply here. To wind down and settle the nerves, practice seated forward bends or supine poses. Your routine should be wellrounded and should include some poses from all the major groupings of poses: standing, inversions, twists, forward bends, and backbends. While in the pose, do not hold the breath. Between postures, take 1 to 2 breaths to quiet the mind. Inhalations are generally mated with upward or expanding movements. Going into a backbend such as Cobra, for example, you begin on an inbreath. Hold the pose and breathe rhythmically. An exception to this rule: upward movements of the legs work best on the exhalation since the legs are much heavier than the arms. Exhalations are usually mated with downward and contracting movements, such as lowering the arms and with any positions that employ flexion of the spine (such as folding the body into itself such as in forward bends, abdominal curls, lateral stretches or twists.) When you lift a substantial weight, exhale on the effort. This applies whether youre lifting a 10pound dumbbell or your leg. The outbreath helps contract the abdominals which in turn stabilizes and protects the lower back. Moving from one pose to another without breaking form is called sequencing or vinyasa in Sanskrit. This method of practice allows for a balanced workout regardless of practice length. Sequences can consist of related poses for the purpose of energizing (as with standing poses or backbends) or relaxing (with forward bends or restorative poses) the body or working on specific areas such as the hips, shoulders, or feet. At the end of your practice it is important to take 5 to 10 minutes to relax your body. Relaxation is a state of total receptivity where, through deep breathing, the body can replenish and rejuvenate itself as the natural potential of the body to heal itself comes into play. Always end with several minutes in Corpse Pose to renew both mind and body.

Adjust your practice to your schedule and feelings. Some days you may not feel as energetic or flexible or you may feel weak or tired. On those days, try doing restorative poses, such as supine poses and forward bends. Dont practice when you have a fever. If you have a cold or other minor illness, use your judgement and restrict your practice to restorative ones. Regard yoga as an ongoing process rather than a single accomplishment. Some people are genetically less flexible or have tighter muscle groups than others. Be patient with yourself. Yoga can be a lifelong pursuit, but persistency, consistency and discipline are required to gain the many lasting benefits yoga offers.

These poses invigorate the mind and body by eliminating tension, aches, and pains. Internally, these postures stimulate digestion, regulate the kidneys, and alleviate constipation, as well as improve circulation and breathing by developing the strength of the legs and the flexibility of the pelvis and lower back. Through regular practice, standing poses lend strength and mobility to the hips, knees, neck, and shoulders. On a psychological level, standing poses create confidence, enhance willpower, and strengthen character.

Generally, these poses are considered calming, as they soothe the nerves, eliminate fatigue, and refresh the brain. They also help regulate blood pressure and assist in recuperation from illness, as well as promote restful sleep. Some poses are beneficial in that they increase flexibility in the lower back, hips and hamstrings.

These poses fall into two categories: prone and supine poses. The prone poses are done facing the floor, either on the hands and knees or lying on the stomach. They rejuvenate and energize the body and can be especially strengthening for the arms and back. Supine poses are done while lying on the back. For the most part, these poses are more relaxing and restful. Reclining poses serve mainly to stretch the abdomen and increase the mobility of the spine and hips, thus opening the groin and strengthening the back, arms, and legs. The less strenuous of these poses traditionally are done at the end of a practice session to cool down the body and restore energy.

Forward bends improve the blood circulation, aid digestion and calm the emotions. They stretch the lower back and lengthen the hamstrings.