Before describing the details of yoga asanas and their applications for particular diseases, it seems necessary to equip the seekers with some general directions to be followed in the practice of the asanas.
In practising asanas, one should practise moderation, to make each asana have a light and enjoyable effect. It is being particularly said, because some asanas are hard to begin with.
It may be remembered that any food, or exercise that is not enjoyable and is heavy, painful or tiresome, that is not Nature-cure. Nature-cure is a very enjoyable mode of treatment. The diet should be as advised in the relevant chapter.
The purpose is that the food should be light and easily digestible and does not overload the stomach. One should avoid tea or coffee, let alone alcohol. Tea, if at all taken, should not be boiled, but only dipped in boiled water to be taken.
Smoking is barred. Non vegetarian meal is discouraged. As for alcohol and smoking some people argue that the hermits of old, particularly the devotees of Lord Shiva were used to a kind of smoking and intoxicant, the Soma-rasa, a concoction of fruits, etc.
But such practices were confined to the few, who had taken some vows, or who had led themselves into a life of seclusion and had to take to such practices only for keeping their minds detached from external senses and to delve deep into the internal.
That life was different from the life of today, which is surcharged with pollution, use of insecticides and increased toxic foods, thus necessitating the avoidance of intoxicants, like alcohol and smoking.
Yoga exercises can better be had in the morning on an empty stomach, though these can be had in the evening too. The purpose is that these are not to be done on a loaded stomach. In Yoga one has to keep his mind in tune with the movement of the body.
Thus, in the performance of asanas, one has to keep his mind fixed on the physical movement of the limbs, thus acquiring mental stability in the long run. The curative value of asanas cannot be questioned.
Everybody, however weak, can practise asanas according to his strength. The asanas tone up the muscular and nervous structure of the body and stimulate appetite. Age and sex are no bar against the practice of yoga.
Even children of 5 to men of 80 to 85 may practise yoga without any hitch.
The practice of yoga exercises is no problem for men of younger age, but at an advanced age, one has to adapt himself to their practice in a cautious way.
To begin with at an advanced age, one has to advance slowly and with patience, to soften the rigidity of muscles.
Generally the spine loses its elasticity after the age of 45, yet it should not deter an elderly person from taking up the asanas, as their lack of early initiative can be overcome by practising them in stages, though that may take longer time for them to acquire the right pose.
A note of caution here. The asanas are not to be performed in a hurry, or hurriedly, even not voilently. In fact any exercise of the body, may be deemed to be an asana, if performed slowly and gently with mind set on the movement of the limbs during the exercise.
Further, you can limit your exercises, or the number of poses, if you have not that much time to devote or spare on a particular day, but never hasten through their practice.
As for women, they should suspend yoga exercises during the periods of menstruation and the time of pregnancy. The duration of a particular asana can be set with experience.
Asanas can be done in the open and in the room as well, in which case the room should be clean and well-ventilated. Use of full-size mirror placed in front may be of help in some poses, A ‘dari’ (carpet) or a blanket should be spread on the ground, or floor chosen for the asanas.
Never talk during the asanas. Keep your attention on your breath and on the limb linked with the particular asana.
Asanas are many, as many as eighty-four in our old yoga scriptures, but here we shall describe only those asanas, which we find useful as a therapy and which can be adjusted in the modern urban life.
Asanas may be repeated a number of times, as one may like, or do conveniently. Asanas are to be done with minimum clothes on, however, depending upon the season, or weather. An underwear, or a ‘langoti’ is a prerequisite. No exercise be taken during fever.
At the conclusion of all the asanas performed, one must do the ‘Shavasana’ for some time, which will give one the full advantage of the asanas performed.
‘Shavasana’, in itself, too, is a yoga asana. For about half-an-hour after the asana, nothing should be eaten. Bath can be taken, though some experts recommend bath even before the asanas.