ª GUIDELINES FOR PRACTICING YOGA:
· Before the practice:
ü Cleanliness – including the cleanliness of
surroundings, body and mind.
ü Yoga should be performed in a calm and quiet
atmosphere, with relaxed body and mind.
ü Should be done on an empty stomach or light
stomach.
ü Bladder and bowel should be empty before
starting yoga practices.
ü A mattress or yoga mat should be used for the
practice.
ü Light and comfortable cotton clothes are
preferred to facilitate easy movement of the body.
ü Yoga should not be performed in a state of
exhaustion, illness in a hurry, or in acute stress conditions.
ü In chronic disease, pain or cardiac problems –
consult physician/ yoga therapist.
ü Women during menstruation and pregnancy should consult a physician and yoga therapist before performing yoga practices.
·
During the
Practice:
ü Practice sessions should start with the prayer
or invocation, as it creates a conducive environment to relax the mind.
ü Yoga practices shall be performed slowly in a
relaxed manner, with awareness of body and breath.
ü Do not hold the breath unless it is especially
mentioned to do so during the practice.
ü Breathing should be always through the
nostrils, unless instructed otherwise.
ü Do not hold body tightly or jerk the body at
any point of time.
ü Perform the practices, according to your own
capacity.
ü Persistent and regular practice is very
essential in order to get good results.
ü There are contra-indications or limitations
for each yoga practise and such contra-indications should always be kept in
mind.
ü Yoga sessions should end with meditation or
deep silence.
· · After Practice:
ü Bath may be taken after finishing the practice
only after 20 to 30 minutes.
ü A few dietary guidelines can ensure that the
body and mind are flexible and well prepared for practise.
ü A vegetarian diet is usually recommended and
for a person over 30 years two meals a day is suffice, except in cases of
illness or very high physical activity or labour.
Related: Read the full guide on Yoga & Physical eduaction – all topics.
Kirthi's Exam Insight:
"To score full marks on Yoga Guidelines, structure your answer into three distinct phases: Pre-practice, During-practice, and Post-practice. This chronological order makes it easy for the examiner to follow your logic.
Presentation Tip: Use clear bullet points for specific requirements like cotton clothing, an empty stomach, and a calm environment.
Topper's Secret: Emphasize the importance of 'Nostril Breathing' and the role of a 'Sattvic (Vegetarian) Diet' in maintaining body flexibility. Highlighting that yoga should always begin with a prayer and end in deep silence proves you understand the holistic nature of the practice beyond just physical exercise, helping you secure the highest marks!"
0 Comments