An old friend asked me what is yoga? Her interpretation was ‘People twisting and turning their bodies like pretzels while chanting and sitting like a statue’. Is that what it really is? I took this question as an opportunity to explain what yoga is and what are its basic dos and don’ts.
What is Yoga?
It is a system- a holistic system of refining the body, the mind and the spirit in unison. Ultimately, it is well-being, peace and bliss. Yogic postures help strengthen the endocrine system and also bring the emotions under control through concentration and relaxation.
The ability to remain in relaxed equilibrium has an important psychological effect. For the basics on yoga and what it is, you can check out this blog: Yoga for the beginners: some myths and benefits
Yogis, through their physical training, gradually learn to keep their psychological equilibrium unaltered to preserve a perfect psychological calmness in whatever environment they happen to find themselves in.
Yoga is the only way by which the highest objective in life can be attained. To decipher the great science and the benefits which it claims, it is essential to understand few basic dos and don’ts which we often tend to neglect.
What You Should Do
- “Early to bed and early to rise makes man healthy, wealthy and wise,” is an universal adage. Yoga practitioners should go to bed early, sleep well and get up early in the morning. Next, attend to their morning routine of freshening up and begin yoga in fasting mode. It can also be practiced 1 hour after a liquid diet, 3 hours after refreshments or 5 hours after full meals.
- One could practice it before bath but after practice one should wait for some time and then take a bath.
- It should be practiced on a leveled floor in a room where doors and windows are kept open for air and light.
- It is helpful in many ways to practice yoga in a place where you can receive the rays of the early morning sun.
- One should not practice it directly on the ground, on cement or mortar floor. Instead, spread a carpet, a blanket or a clean cloth, sit on it and practice by facing east or north in the morning, west or south in the evening.
- One should practice yoga calmly without any haste or exhaustion. If one is tired he or she should rest for a while in a comfortable posture.
- One should try to practice it everyday, preferably at the same time.
- While practicing yoga, one should concentrate on the practice alone and try to keep away from other thoughts.
- During the practice of asanas, the dirt in the internal organs of the body is directed towards the urinary bladder. Soon after completion, one should pass out urine.
- If you feel like attending nature’s call while practicing, go ahead and do it immediately. One should not hold it back forcefully for a long time. One should also not try to suppress sneezing, coughing, etc. If one feels thirsty one can drink a little water as well.
- If one sweats during practice, he or she should slowly wipe it out either by a cloth or with the palms. It is better if it dries up automatically.
- Pranayama should follow the asanas and meditation should follow Pranayama.
- Always lay on your back after finishing postures. 2 to 5 minutes with relaxed breathing.
- Movements should be slow in every case. Sudden movements should be avoided.
What You Should Avoid
- Women should refrain from regular practice during their menses or pregnancy. However, for them there are specific set of asanas that can be performed.
- Don’t have a full tummy while doing yoga, wait until 2 to 3 hours after large meals.
- Don’t touch (shower) or drink water for 30 minutes after practice.
- During illness, after operations, when there is a bandage either for sprains or fractures, one should refrain from practice. They can resume after consulting experts.
- Don’t perform strenuous exercises after yoga.
- One should avoid practice in unclean/smoky places and in areas with foul smell
- Yoga should not be practiced in stormy winds either
Just knowing the asanas in its correct form along with the basic knowledge of Dos and Don’ts would add much more value to your yoga practice!
To practice yoga the right way, you can follow sessions conducted by experts exclusively on GOQii Play within the GOQii app.
Did you find this article helpful? Let us know your thoughts in the comments below!
#BeTheForce
Bhuvneshwari says
June 17, 2016 at 10:03 amI am very much satisfied. still I want some more detailed information.
CHARMI GOGRI says
June 17, 2016 at 10:31 pmI’m glad you enjoyed reading this. What detailed information you are seeking ?
Crysti says
February 4, 2017 at 8:54 pmCan we perform yoga weakly once
CHARMI GOGRI says
May 2, 2017 at 3:02 pmWell Crysti, Ideally it has to be done daily, But if your schedule looks busy, Don’t feel hesitant to do it once a week. Something is better than nothing 😉
Artemis says
February 25, 2018 at 5:21 pmCan women and men practice yoga at the same class?or should be separated?
Bliss says
August 13, 2016 at 10:58 pmHey,I’m new to yogo and this information definitely helped me,but I want more information about-the breathing,what to do with your abs(I don’t know whether that’s weird),and what is meant by asanas.
It would be great if u could answer at least a question.
Thank you!
CHARMI GOGRI says
August 16, 2016 at 11:13 pmI’m glad to enlighten you via my blog. Asanas means the yoga postures in which you are suppose to be calm and relaxed. For instance, if you sit in normal crossed legs while your mind being calm, that becomes one Asana in yogic language. As far as breathing is concerned, one needs to know the correct way of breathing. Imagine yourself as a balloon, as you inhale, your stomach and chest should expand. There is a wonderful blog on “how to breathe correctly” by author Balwant in GOQii blog section, I insist you to go through it.
Bliss says
August 13, 2016 at 11:01 pmAnd also I want to know whether yoga helps with weight loss
Thank you!
CHARMI GOGRI says
August 16, 2016 at 11:16 pmCertainly yes if one practices it regularly. However this has to be in conjugation with healthy lifestyle, balanced meals and adequate sleep. When one practices yoga, he owns the control over his mind and eventually learns to stay calm and stress free. Stress is one major factor which leads to weight gain and emotional eating, thus yoga can play a great role if practiced sincerely. Thanks 🙂
Bikram Keshari Kunda says
September 18, 2016 at 8:02 amWhether we have to go to Latin before yoga or after yoga.
CHARMI GOGRI says
November 8, 2016 at 1:08 amRespect body’s signal and go to Latin when required.
Saba Arif says
October 18, 2016 at 6:38 amIs it harmful to do pranayam without attending natures call in da morning.
CHARMI GOGRI says
November 8, 2016 at 1:07 amIt’s not harmful. What’s harmful is to hold the urge to attend nature’s call.
Avinash says
November 22, 2016 at 8:00 amI workout in gym but want to do yoga aswell
Tell me the time gap between them ,
Or should i split it in morning /evening time????
CHARMI GOGRI says
May 2, 2017 at 3:06 pmHey Avinash, Splitting would be better.
Deipak says
January 24, 2017 at 12:54 pmHey, I have a question on breathing. So when Im asked to inhale and exhale; should I not take breath in between and keep my self with same oxygen which I already inhaled ? I am confused.
CHARMI GOGRI says
May 2, 2017 at 3:05 pmYes, that’s right Deipak. Usually in some asanas holding of breathe is very important that’s called Kumbhak. If you hold the breathe inside it’s AntarKumbhak and if you hold it outside, it’s BahirKumbhak. However, In Yogasanas usually one doesn’t hold breathe. Inhale means to start the asana with a deep inhalation- continue with normal breathing – and end the asana with deep exhalation. That’s how the normal pattern seems. However in some Pranayamas, Bandh Mudras, you need to practice Kumbhak. Hope this is helpful ! 🙂
Crysti says
February 4, 2017 at 9:13 pmCan I listen to the music while performing yoga?
CHARMI GOGRI says
May 2, 2017 at 3:01 pmCrysti, You can choose any mild instrumental calming music if you wish too. Something like this will not distract you.
Sivakumar P says
February 7, 2017 at 8:23 pmIs surya namaskar compulsory before yoga aas an as or can it be skipped?
CHARMI GOGRI says
May 2, 2017 at 2:59 pmSivakumar, It’s not compulsory to do Surya Namaskar. But it’s always good to do few of them in your daily practice as Surya Namaskar involves many asanas and engages 90-92% of body’s muscle. Also, when done it with proper mantras, it has spiritual and mental benefits as well along with physical benefits.
Abhi says
June 18, 2019 at 6:34 pmDear charmi,you have written an amazing and informative blog..
Go ahead with it. I am eager to gain more from you .
Also I love the way you reply to comments,and clarify doubts
Hardik 9016736799 says
April 17, 2017 at 9:15 amThat’s certainly a helpful article. Could you please wore about practicing about each anga of astang yoga beginning from Yam to Samadhi . Please explain each in details and explain why one follows other . Give some methods and explains benefits of each asana and pranayama i.e like good for brain, memories etc. I really loved the way you explained the above . Thank you so much .
CHARMI GOGRI says
May 2, 2017 at 2:57 pmYeah sure, I can do that. That’s a great suggestion, Thank you. I will draft soon and publish it. Stay tuned ! 🙂
Yoga Studio says
May 10, 2017 at 6:42 pmGreat suggestions, thanks!
CHARMI GOGRI says
May 11, 2017 at 1:24 amThanks ! 🙂
radhika says
May 15, 2017 at 10:26 pmhi.. How to handle knee pain after doing several rounds of surya namaskar? i am 40 year old female, weigh 74 kg, height 5’3 .
CHARMI GOGRI says
October 16, 2017 at 4:46 pmYou can do modified Suryanamskaras. It can be done while sitting on chair. You may find many links on youtube or can ask your yoga instructor for this modification.
Ragini B says
June 15, 2017 at 9:17 amHi, can you tell me how long I should wait to have my breakfast after practicing yoga..
Thank you
CHARMI GOGRI says
October 16, 2017 at 4:45 pmIf heavy breakfast, Wait for 60-90 mins, if just a fruit or so, wait for 30-40 mins
Parveen says
June 15, 2017 at 3:18 pmHi, I am a beginner and have challenge lifting my upper body when doing asanas like naukasana. I am able to lift my lower body but find it really difficult to pull upper body beyond small angle. Could you help me understand what I could be missing or what do I need to do to ensure I am able to lift my upper body?
CHARMI GOGRI says
October 16, 2017 at 4:45 pmYes, It takes time but with practice you will do well. Lift how much ever you can, nextday try to raise a bit more than yesterday and so on. Also, please check your posture well for each asana and learn the technique as well, follow authentic youtube links / blogs for asanas.
Supriya says
June 19, 2017 at 7:08 pmHI, I am a dancer and want to do yoga. Which one I have to do first. Yoga or Dancing? Can I do yoga in the morning and practice dance in the evening. Please suggest me.
CHARMI GOGRI says
October 16, 2017 at 4:43 pmMorning Yoga , Evening dancing sounds good !
Maithili says
August 24, 2017 at 11:43 pmHi,
I am an engineer and wish to learn more about nutrition. I would love to do Some certified course also. Can you tell me are there any such courses available and where can I do it?
CHARMI GOGRI says
October 16, 2017 at 4:42 pmSure, Where are you from ?
Carmel Kindt says
October 15, 2017 at 9:37 amSome times its a pain in the ass to read what people wrote but this site is rattling user pleasant! .
CHARMI GOGRI says
October 16, 2017 at 4:42 pmThank 🙂
Anjali says
February 8, 2018 at 6:03 pmHii mam …..i have some doubts plz help me
1)After waking up and before nature’s call i used to drink a glass of warm water but now i want to start oil pulling so i want to know can i do same before oil pulling ??
2) And after brushing my teeth i do a body massage and just after body massage i drink a glass of lemon water and take bath(i always get hungry between all these) and after 15 mins i eat 5-6 almonds and after 30-40 mins of eating almonds i eat my breakfast so plz tell me i m doing right or not. If not plz correct me.
3)I Want to start yoga so plz tell where can i fit yoga in my daily routine…
4)last but most important plzzz stop me if anywhere i m wrong ….
Excuse my English
Puja says
November 3, 2017 at 4:10 pmIs it ok to do yoga early morning before the sunrise or after the sunset.
Kajal says
November 4, 2017 at 5:49 pmHello, I’ve heard that yoga cannot be practiced or done alone, it has to be done in pairs. Is this true?
Samy says
November 17, 2017 at 12:53 pmYour blog help alot..thank you..
Samy says
November 17, 2017 at 12:55 pmCan you suggest any book where I can find details about postures and how to execute it and what are its benefits?
Sahithi reddy says
December 19, 2017 at 6:04 pmI just have one doubt,if I practice yoga in the evenings,what time is preferable!?n what should be the gap between the eating hours!
Ty.
babu says
January 2, 2018 at 7:39 pmthank you for the useful informations…I wanna know that doing asanas with the guidences of book and videos is good?pls tell ur suggestions
Himanshu Gulati says
January 4, 2018 at 10:44 amThe provided information was helpful……
Mrs Veall says
January 23, 2018 at 4:00 pmFrom what age should a child start doing yoga. My grandson has started yoga in his nursery school and he is just turned 3 a couple of weeks ago and from the photographs, he could have been just 2 years and few months when he must have started. I am trying to put his photo here but have not been able to do it.
Preetha Gautam Pillai says
February 21, 2018 at 12:38 pmHi
Can we do pranayama after suryanamaskar?
Jannet says
February 26, 2018 at 7:31 pmI know that yoga helps in weightloss.. will the result will be same if I sleep right after practicing yoga
Sharat says
March 8, 2018 at 10:24 amHi Charmi
I am a regular yogi and practising Sirsasana (Head stand pose). Would be helpful if you could suggest step by step performing Sirsasna.
Subhasish Dash says
March 12, 2018 at 5:06 pmHello Charmi, Can I do Yoga at 8:30 in the morning?
Subhasish Dash says
March 12, 2018 at 5:06 pmOr may be by 09:00 AM
CH Kulkarni says
March 30, 2018 at 3:39 amI underwent with angioplasty. Which Asana I should avoid. ? What are the precautions I should take.
Kunaksha says
April 5, 2018 at 1:29 pmHi
There are many aasans for gaining weight in yoga like bhujangnasan, vajrasana etc. I m just confused about all these steps. I mean do i need to practice all these aasans all the time or just one.
Srinivas says
May 9, 2018 at 9:58 amDo we need a bath for chanting surya mantras during surya namaskaram s??
Dipika says
August 3, 2018 at 11:50 amHello… is it necessary to switch off fans while doing yoga as I’m practicing it in closed room …??
Kishan says
August 4, 2018 at 9:03 amThis information is authentic as I’ve heard elders saying the same. Btw I’m a college student and everyday I can dedicate not more than half an hour to yoga. Can you please post the asanas and pranayam that I should do regularly (with sequence)
Olivia Stewart says
August 17, 2018 at 3:42 pmGreat information about yoga which helps to weight loss. It’s really very useful for me. after reading your blog i try to weight loss with help of yoga . can you suggest me what type of food help for weight loss??
Jyoti says
August 25, 2018 at 4:46 pmJust I started. Yoga my age is 62. I do some asan i don’t have any problem to do yoga. I take blood pressure medicine regularly so I think any problem should create after sometime ? Thanks
Jyoti says
August 25, 2018 at 4:50 pmI just started yoga from 15 days my age is 64 & I’m blood pressure patient .i think day by day may be occur physical problem like knee pain chest pain Is it possible.? Thanks
Annu says
September 4, 2018 at 4:50 pmCan v on fan during Surya namaskar yoga….
Mihir Patel says
September 4, 2018 at 6:39 pmIs it true that some physical injuries happens during yoga only (while performing yoga only).
If you follow all the above do’s and dont’s, there are certain asanas which can cause you trouble.
Like some asanas are exclusive for males and some are exclusive for females only .
Shobhit says
September 13, 2018 at 12:29 amWhat rules follow after yoga ¿
Keerthi says
October 14, 2018 at 10:57 pmMam i have to take harmone pills for thyroid on empty stomach. So can i do yoga immediatly r should i mantain gap? Please tell me.
Pramod says
November 9, 2018 at 11:02 amSleeping after performing yoga is good or bad?My yoga adviser has said to perform it on 4am. If I perform like that I get less sleep of 5 hours. So please clarify my doubt.
Tarana Singhal says
April 10, 2019 at 8:23 amCan I do yoga aftr drinking water in early morning??
Kajol Mukhia says
June 9, 2019 at 10:00 amHey can we drink water before doing yoga?? And what should be the time gap between to have breakfast after yoga??
Seher says
June 18, 2019 at 10:30 amHey can me drink water before doing yoga?? And what should be the time gap between to have breakfast after yoga?
I m a female of 33 nd my weight is abt 60kg,
I m not fat bt me afraid of getting faty as my height is norml…
Kindly suggest me.