Once you have decided to practice yoga for better living and spiritual health, you need to take care of the following points to prevent injuries to your physical self:
The individual's physical condition: usually, it is recommended that people with normal health practice do yoga practice. But if you are suffering from some physical problems and are using yoga to cure them, you need to follow certain precautions since performing yoga practices without proper precautions may lead to harmful effects on the body. This is because the internal organs like the heart, lungs, kidneys, etc., are involved and may get harmed if you do not practice yoga properly. Hence it is recommended that you follow the yoga techniques under expert guidance.
Right advice: you need to get the proper instructor to teach you the yoga techniques. Usually, people who choose the profession of a yoga teacher do not understand the scientific basis behind the yoga practice and impose their opinions and likes and dislikes on the students. They bring an element of mystery, charge exorbitant fees and introduce rites and rituals which are not a part of yoga.
Age and sex: yoga can be practiced by anybody irrespective of age and sex. However, it is important to note that certain yoga techniques should not be followed under certain circumstances. Women, who are pregnant or menstruating, should avoid poses that lay great stress on the abdomen. Children below eight years should not practice any yogic technique, but yogic breathing should be introduced only after twelve years. Very young and old should avoid poses with intense twists. After a certain age, avoids strenuous practice, but you can practice pranayama, dhyana, and simple postures.
Place and surroundings: the place for yoga should be well protected from animals, rodents, and insects. The ground chosen should be plain and flat. If you choose the indoor room, keep it well lit, and it should be airy. If you choose the outdoors, the surroundings should be quiet. But avoid the outdoors if it is cold, rainy, or boiling.
Time: the morning is ideal for the practice since it incorporates regularity, but evening time can also be chosen since the body is already warmed up. Your stomach should not be full. So if you have had a meal, you can perform yoga after five hours.
Diet: take a simple and nutritious diet. Do not overeat. Keep chilies and spices to the minimum. It is not important to be vegetarians but do not eat more than your body's requirements. Interval: it is advisable to be regular, but if for some reason, like a lot of work in the office or sickness or any other reason you need to skip a day or two, it is fine. But once the reason is over, go back to your original routine. Avoid taking long and frequent gaps.
Clothing: choose light and loose-fitting clothes. If you live in a hot climate, you can opt for a sleeveless shirt or a vest. However, in a temperate climate, your clothing should offer protection against the cold weather but at the same time do not hinder the movements.
The seat: always perform the yoga practice on the mat or a carpet but never on the uncovered floor.
The order of different techniques: combining different techniques like Surya Namaskar, weight training, etc., with yoga, keep a rest period of fifteen minutes between the two. Within the yoga practice, start with postural techniques, followed by breathing techniques and the techniques of mental concentration in the mentioned order.
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