Time
- What is the best time for practising Asanas?
The early morning is
the best time to perform Asanas. It is to be kept in mind that after lunch upto
4 hours, no Asana, Mudra or Pranayama should be practised. But Vaman Dhauti may
be performed, if necessary. For people having weak gastric fire, even four hours
gap is not sufficient. They should start practice at least 5 to 6 hours after
lunch.
Bath
It is usually
asked whether Asanas should be performed before or after the bath? Whether the
water used for bathing should be hot or cold? We will answer these questions as
per Swatmarama who says that adhering to the rules strictly is also an obstacle.
This is also true with regards to bathing. The people from Kashmira or any other
cool place would like to have bath in hot water. It will facilitate the flow of
blood and will also make the muscles flexible. In the same way people from warmer
regions should take bath with cold water. Hence, while considering time and bath
their respective effects on one's body should be considered. Normally, bathing
before Asanas is considered favourable. For people who sweat more and also is
the sweat stinks, bathing after the performance of Asanas should be considered
preferable. However, the time gap between the Asanas and the bath should be minimum
30 minutes.
Diet
With regard
to diet, the most comman question asked is, what and how much should a Yoga practitioner
eat? Swatmarama has very simply and aptly answered indicating towards 'Mitahara'.
"Eating sweet and junctuous food offered first to the Almighty (that is, not eaten
for one's satisfaction), leaving one-fourth of the stomach empty - this is known
as Mitahara" (H.P. 1/58.)
Regarding constituents of food, he says :
"The good grains, wheat, rice, barley and Shastika (a special variety of
rice), milk, ghee, sugar, butter, sugarcandy, honey, dry ginger, the Patolaka
fruit (Paravara-a kind of cucumber), the five leafy vegetables, green gram and
rain water collected when the sun is in Magha (the tenth lunar mansion) etc. are
considered to be wholesome food for advanced Yogins." (H.P. 1/62.)
Another
question about diet is whether the non-vegetarian food is advisable? Here there
are two points to be considered. As far as our mental state is concerned we can
get rid of anger and tensions by avoiding food rich in protein. Today it has been
unanimously accepted that the vegetarian food also contains all those nutrients'
which are present in non-vegetarian food. Hence, it is the duty of vegetarians
to popularize the vegetarian food amongst the non-vegetarians and Westerners,
because they do not have the idea that through vegetarian articles delicious dishes
can be prepared. Of course, the vegetarian diet should contain varieties of articles
to get the nutrition value. Here I wish to invite attention to the question -
why should the life of another living-being be the source of our palatable (taste)
happiness? Let us keep this in mind : the animal being led to the slaughter-house
is terror stricken before it is slaughtered due to which its bloodstream is contaminated
with certain hormones which can be detrimental to those who consume non-vegetarian
diet by the way of mental and physical strains. And, have we ever thought another
factor : 'Why do the non-vegetarians consume the vegetarian animals only?" I request
the readers to think over this.
Place
Many a time, it is asked whether the Asanas
have to be performed in the solitude or in the open air? Otherwise, what should
the people of the cities do? Clean air is definitely better and hygienic. While
doing Asanas, we should avoid artificial air. The place chosen should be such
that the disturbance is to the minimum. The quotation "Ekante mathika madhye
..." does not refer to common man. It refers to the Yoga practitioner engrossed
in meditation and higher spiritual pursuits.
Surgery
Normally, it is asked, 'how long one
should avoid the practice of Asanas after being surgically operated for piles
or ulcers etc.? For this purpose, one is advised to consult his teacher. Normally,
one could restart the practice of Asanas after six months or so, when the affected
parts and muscles would be strong enough to bear the pressure.
What
should be the sequence of Asanas and Pranayama? The answer to the above question
is so simple and clear that there is no room for confusion, if we follow the instruction
of Swatmarama. Swatmarama has clearly said :
"Asanas, different types
of Kumbhakas, practices called Mudras,Nadanusandhana - this is the correct sequence
for the practice of Hathayoga." (H. P. 1/56.)
Patanjali has also said
:
'Tasmin sati svasaprasvasayorgativiccehedah pranayamah" after establishing
oneself in a stable posture, Pranayama, has to be performed. Even if Asanas are
preceded by Pranayama, no problem occurs. Normally Asanas are done before Pranayama.
Duration of an Asana
This depends on the
availability of time. Keeping in view the availability of time, a man of normal
health should practise Asanas for 45 minutes daily and Pranayama for 15 to 20
minutes daily. If Kriyas are to be practised, 30 minutes should be devoted for
them. In Case of Diseases: Can Asanas be performed during a disease or not, is
another common question. For certain diseases, Asanas could be useful, but for
some others the effect thereof could be adverse. For example, in the case of ulcers,
heart diseases, tuberculosis and high blood pressure, Asanas like Sarvangasana,
Viparitakarani, Pascimatana, Halasana and Uddiyana would be harmful whereas Supta-Vajrasana,
Simhamudri, Sitali, Candrabhedana, Savasana, Vajrasana, Cakrasana, Tongue-lock,
etc. are helpful. The same is applicable in hernia, appendicitis, acidity,cold,
asthma, bronchitis and colitis where some Asanas could prove helpful, while some
others will give rise to ill effects. Hence, a teacher must be consulted at this
juncture. And it should always be kept in mind that the Asanas are performed very
cautiously when you are a patient.
If
we do not feel like doing Asanas?
In that case, we should try to analyze
the reason for our laziness and try to see whether the mind is wandering or we
are feeling fatigue or lethargy. We should know our mind and accordingly we should
train it.The good effects of Asanas should always be borne in mind.In case of
unavoidable circumstances, the practice may be dropped for the time being. Otherwise
the normal yogic routine should not be broken. Remember, health is the foremost
necessity for a person to encounter the present day atmosphere and society successfully.
Asanas and Other Physical Exercises : As we know,
in the physical culture, heart has to do extra amount of work to get rid of impure
blood resulting in the increased heart rate. This does not apply in the case of
Asanas. Hence, there should be at least 30 minutes gap between Asanas and other
types of physical exercises.
Asanas and
Physical Efficiency : The question is common : What is the effect of Asanas
on physical efficiency? It has been clearly stated in Hatha Pradipika that Asanas
bring mental as well as physical steadiness, health and a feeling of lightness
(H. P. 1/17).
Our experiments in the laboratory also have proved that
the efficiency of the body and concentration of mind increases by the practice
of Asanas.
Asanas and the Welfare of Sportsmen :
The main goal of Asana is not to prepare sportsmen and women at national
or international level but certainly, it has been seen to increase their efficiency,
flexibility, concentration and strength. Our sportsmen could also be benefitted
by Asanas if other situations are normal. It is popularly said that a person doing
Sirsasana for an hour can turn the colour of his grey hair into black provided
the rest of the 23 hours are also disciplined. The same is applicable specially
for sportsmen and women and people in general. If one wants to be benefitted by
Asanas and Pranayama one should lead a disciplined life.
Limitation
for Women : Which Asanas are not to be done by women and when? Normally,
during the first three months of pregnancy Uddiyana, Pascimatana, Yoga-mudra ,
Ardha-Matsyendrasana and all those Asanas which give pressure in the abdominal
region should be avoided by women. So also, during menstrual periods no Asana
should be practised by women, because the undue pressure exerted during Asanas
may cause increased bleeding. And women should practise Mayurasana only under
proper supervision and guidance of a trained teacher.
