you will not be disturbed. If you practice in the morning, you will not be as limber as you are later in the day. The morning stretches, however, will help you to prepare for the day ahead. If you practice in the evening, the stretches will relax you for a good night’s sleep.
Set aside a place for your practice that is clean and pleasant. It should be well ventilated but not drafty. The room temperature should be warm enough to allow you to exercise comfortably. You will need adequate space in which to stretch fully, and a carpet or a rug to protect you from the hardness of the floor. Do not use a spongy or air-filled mattress, though, because soft surfaces do not support your spine.
Be sure you will not be distracted. Turn off the television, radio, and, if possible, the telephone during the time you have designated for your practice.
You do not have to purchase special clothing, but be sure that what you wear is clean, light, and comfortable. Remove your wristwatch and any loose jewelry such as earrings, bracelets, and necklaces that might distract you.
Wait at least an hour after eating and, if possible, empty your bladder and bowels before you start.
Wherever necessary, limitations are included with the asana instructions. Consult the specific directions for each posture before you start your program. If you have any physical problems that warrant attention, check with your physician before you begin.
Helpful Knowledge for
Hatha Yoga Practice
Always use caution and common sense when practicing yoga postures. Move slowly and smoothly in and out of each asana, without bouncing or stretching to the point of strain. The number of repetitions given for each posture are to be used as a guideline only. Your body know how long you should hold each one and how many repetitions you should do.
If you do not feel comfortable with an asana, such as the wheel, or head stand, hold off doing it until you are ready to add it to your program.
Do each asana with full awareness and concentration, having read all of the directions and limitations on each page. Always concentrate on your breathing while practicing the exercises. Inhale and exhale through the nose. As you breathe in, feel your body filling with energy. Imagine that you are sending energy to the muscles you are stretching.
You notice that, except for Chapter 2 (warm-ups) and Chapter 15, each chapter contains two asanas for you to practice.
Learn them in the sequence presented, adding two at a time to your program. By the time you complete Chapter 14, you be able to do an entire program of yoga postures. Chapter 15 contains balance postures to challenge you further. It would be best to attempt these postures after you have taken the time to strengthen your body with the basic asanas.
When you start your program, always warm up with the sun salutation, head rolls, shoulder rotations, foot-limbering exercises, and the back stretch. Add the spinal rock and the butterfly to your warm-ups as time allows. During practice, choose at least one or two of the breathing exercises found in Chapter 3, and conclude each of your practice sessions with at least five minutes of complete rest in shavasana.
Your Journal
A journal is a way of keeping track of your pathway to success. It encourages you and points out how well you are doing. Here are some suggestions to help you to use your journal effectively.
In your journal, record your reactions to the asanas. Take a few minutes to do this each time you practice, especially in the beginning when you are learning to do the exercises. At the end of Chapter 15 you find additional pages that enable you to continue to record your progress.
Every asana is accompanied by a progress chart on which to record the degree of ease or difficulty you encounter in each posture. As you continue to record your entries, you soon be able to observe many new and rewarding changes.
Each chapter contains two special sections: New Understandings and Insights. The New Understandings have been included to allow you to gain a greater appreciation for the many aspects of yoga. The section on Insights will enable you to become more aware of your environment, your physical body, your mind, and your spirit. First complete the asanas in your daily program, and then take a few moments to thoughtfully and carefully work the other sections of your journal.
Chapter 2
New Understandings:
The Importance of Stretching and
Flexibility
Warm-ups
Sun Salutation (Surya Namaskar)
Head Rolls
Shoulder Rotations
Foot-Limbering Exercises
Shoulder Clasp (Veerasana)
Spinal Rock
The Butterfly (Bhadrasana)
Pose of a Child (Balasana)
Corpse Pose (Shavasana)
Insight:
Discovering New Words and Ideas
New Understandings
The Importance of Stretching and Flexibility
We can learn a great deal about stretching by watching cats or dogs. They instinctively know how to stretch. They do it spontaneously, never over-stretching, continually and naturally tuning their muscles. By regularly practicing the yoga postures, you will begin to experience a sense of balance and inner harmony as your spine and muscles become more supple.
It is interesting to note that flexibility can be improved more quickly and retained longer than any other aspect of physical fitness. Regular practice of yoga postures will increase your range of motion by allowing you to move freely and efficiently with minimal resistance. The asanas can prevent joint stiffening and muscle shortening that often accompany injury, inactivity, and aging. As you stretch various parts of your body, you begin to focus on them and get in touch with them in a new and meaningful way. Stretching also helps loosen the mind’s control so that your body can experience movement for its own sake and pleasure.
A limber spine and a young body go together. Those who have retained the elasticity of their spines and limbs appear youthful and alive. When your spine is flexible and in alignment, the result can be seen in your whole body, in the way it moves and functions. The well-being of your spinal column has a direct effect on your health and vitality because that structure is the foundation of your body. The thirty-three vertebrae enclose the spinal cord, which is made up of all
