Yoga Asanas – Basic Rules and Tips

 Yoga Asanas – Basic Rules and Tips

What is a Yoga Asanas?

Sitting comfortably and comfortably in any posture like Padmasana, Bhadrasana, Siddhasana or Sukhasana is called asana. Practioner should also do the long practice of sitting still and comfortably in any posture for chanting, worship and meditation etc. For those who cannot sit or are sick in these asanas, Maharishi Vyas says that they can practice pranayama-meditation etc. The practice of asanas is very important for chanting and meditation-form worship. 

The spine should always be straight while doing any meditation posture. The ground should be flat, padded clothes, cushions or blankets etc. should be such a seat which is a poor conductor of electricity and comfortable. A secluded place, pure air, an environment free from flies and mosquitoes etc. is suitable for Yoga asanas.

Today some such misconception is spreading in society that some people start calling themselves yogis by just doing some asanas of yoga and some people start thinking of them as yogis too. Yogasana is only a part of yoga. To become a yogi, one has to practice samadhi with devotion for a long period of time, following the rules of Ashtanga Yoga including non-violence, truth, asteya and celibacy.

There are 84 types of asanas in Hatha Yoga. In addition to the meditative asanas, there are other asanas described in Hatha Yoga, which are related to physical and mental health. By doing these asanas, every limb gets the full activity and becomes active, healthy, and flexible.

Useful Rules, The Right Method and Time

Suitable time for Yoga Asanas

One can do the yoga asanas; both in the morning and evening. If both cannot do the time, then morning is the best time. In the morning the mind remains calm. After retiring from the toilet in the morning, on an empty stomach and about 5-6 hours after lunch, one can do asanas in the evening. Before doing asanas, one should be clean from defecation etc. If constipation persists, water kept in a copper or silver vessel should be drunk in the morning. After that take a little tour. This clears the stomach. If there is excessive constipation, then take Triphala powder with warm water at bedtime.

Suitable Place

A clean, quiet and secluded place is best for rugs. If there is a garden, pond or river bank near the greenery of trees, then it is best. Oxygen is in sufficient quantity in the open environment and near the trees, which is good for health. If you do asana-pranayama at home, then the place should be fragrant by lighting a lamp of ghee or guggul etc.

Posture-appropriate clothing

The clothes on the body should be short and comfortable while doing asanas.


It is advisable to use a soft rug or blanket to lay it on the ground. Do not do asanas on open ground. You should exercise according to your ability. Complete practice of asanas takes one hour, medium practice in 30 minutes and short practice in 15 minutes. Every person should do yoga for half an hour.

Age condition

By focusing the mind, with happiness and enthusiasm, taking full care of one’s age, physical strength and ability, should be practised as much as possible. Only then will he be able to reap the real benefits of yoga. Old and weak people should do asanas and pranayama in small quantities. Children above the age of ten years can do all yogic exercises. Pregnant women should not do hard asanas. They should simply meditate slowly through the holy mantras like prolonged breathing, Pranava-Nada and Gayatri etc.

Conditions and Precautions

Asanas and Pranayama can be done in all positions. These activities improve the health of a healthy person. He is not sick and a sick person is healthy. But still there are some such asanas, which should not be done by a patient, such as those who have runny ears, redness in the eyes, weak nerves and heart, they should not do Shirshasana. The person with heart weight should not do heavy asanas like Poorna Shalabhasana, Dhanurasana etc. Those suffering from prostate problems should avoid asanas, which put more pressure on the lower part of the navel. Patients with high blood pressure should not practice headstands etc. and women should not practice asanas for 4-5 days during the season. Those who have pain in the waist and neck, should not do forward bending postures.

Food rules

Food should be taken about half an hour after the asana. There should be Veg substances in the food. The stomach gets distorted by the consumption of fried-rich foods. Tea should not be drunk after asana. By drinking tea once, about 50 cells of soft glands like the liver become inactive. From this, you can estimate for yourself how much harm is caused by tea. It is also a terrible enemy of health, which distorts the sacred temple of the body. There is also a kind of intoxication in it, which a person gets used to. Tea contributes the most in slowing down gastritis and causing acidity, gas, constipation etc. Both tea and English medicine have a harmful role in distorting the liver.

Breathing Rules

The general rule while doing asanas is that while bending forward, exhale and while bending backwards, keep the breath in. Breathing should be done through the nostrils and not through the mouth; Because the breath taken from the nose goes in through the filter. 9. Vision: By doing yoga with eyes closed, the concentration of the mind increases, which removes mental tension and restlessness. Generally, asanas and pranayama can also be done with the eyes open.

Sequence of asanas

Some asanas have to be done on one side. If any posture is done on the right side, then it should also be done on the left side. Do it. Apart from this, decide such a sequence of asanas that with each subsequent asana, the muscles and joints are exercised in the disintegrating direction as well. For example, Matsyasana after Sarvangasana, followed by Mandukasana. Ustrasana should be done. Beginners will initially experience pain in the muscles and joints for 2-4 days. Practice. continue. The pain will automatically subside. After the asanas are done in the lying position, whenever you get up, turn to the left. Leaning towards you should rise. At the end of the practice, do Shavasana for 8-10 minutes, so that the limbs become relaxed.

Rest during asanas

Whenever there is fatigue while doing asanas, then one should take a rest in Shavasana or Makarasana. When you are tired, you can take a rest in the middle.

A Yoga Teacher

Asanas are accomplished only by the grace of the Guru (teacher). That is why the practice of Yogasana, Pranayama, Dhyana etc. should be done in the beginning only under the guidance of the Guru.


The practitioners of Yoga should follow the Yama-Niyama with full force. No one can be a yogi without following the rules.

Body temperature

If the temperature of the body increases due to the practice of yoga in case of high temperature or fever, then the method of doing chandraswara i.e. by inhaling (inhaling) through the left nostril, Surya-Swara, i.e., laxative (exhaling out the breath) from the right nostril. By doing this the temperature should be normalized.

Stomach cleanse

If the stomach is not cleaned properly, if there is a complaint of constipation and indigestion, then at the beginning of a few days, take any mild laxative at bedtime. Otherwise, if the stomach is not clean, there may be complaints of disorders in the eyes, mouth, and head and weakness in the nervous system. Therefore, it is essential to have a clean stomach, to be free from constipation, not to have indigestion, to sleep well at night and to have a proper diet.

Rules for tough posture

People who have ever had a fracture should never practice difficult asanas, otherwise, the bone may break again at the same place.

When sweating

If sweat occurs during exercise, wipe it with a towel, it makes the skin healthy and germs will not be able to enter the body through the skin. Yogasanas should be practised as soon as possible after retiring from bathing. Even after 15-20 minutes of practice, the body temperature can be normalised.


The arogyabhava staff byline, is mostly used for collaborative articles and other posts covering health news, updates, informative lists, comparisons, how-tos etc.

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