General instructions for yoga classes

Question

I am new to the yoga class in my area - I just joined it. But do not know what precautions to take or what to be done to have maximum benefit. Any buddy who can let me know.

Answer 1

Good question.

• Always stretch and warm up before yogasanas.Then take five to ten long breaths to relax yourself and lying on back and stretching hands up and toes downward about five times.
• Better don’t extend time period of exercise more than 1 ½ hours at a time.
• Do not hold your breath while doing any exercise.
• Never workout during the first three days of your periods (For Females).

• You shall feel soreenss in the body as you will ideally accustomed to the asanas by two weeks from the time you start exercising.   This will be if you have not stretched your body in a long time.

• There should be a break of at least 20 – 60 seconds between each asanas. There should be relaxation pose during the period. Like Shithiltadasana in standing position, makrasana in prone position, shavasana in supine position, and shithildandasana in sitting position.

• Neveroverstretch the body while doing any asana and do it with absolute ease, focussing on your breathing.

• After any workout, maintain a gap of 45 minutes before having any food.

• Drink at least four to five litres of water in a day. Reduce Salt Intake; Replace normal salt with rock salt or sendha namak in your food, whenever possible as it is low on the sodium content.

• Bring and use your own yoga mat, neti pot, hand towels, etc. for personal hygiene.

Answer 2

Get the following link on basics of asana and pranayama for those who are new to yoga.

https://www.slideshare.net/GulshanKumar11/basics-of-asana-pranayama-beginners-guide-84363036