14 -Special Instructions for effective Asana Practice by Swami Sivananda

Today i.e 14th July is the Maha Samadhi day of Swami Sivananda and toady was the day I started my Yoga Journey at the Sivananda Yoga Centre in Chennai ,India 10 years back in 1997 and as a tribute to my Master ( Swami Sivananda ) I am sharing these special instructions for an effective Asana Practice by Swami Sivananda as today's message .


1) Asanas should be practised in a well ventilated , clean room where there is free movement of fresh air .The floor must be even . Asanas can be practised on the sandy bed of rivers , open airy places and by the sea-side also .If you practise them in a room , see that the room is not congested so as to allow free movement of hnads , legs and of the body .

2) Asanas should be done on empty stomach in the morning or at least three hours after food .Morning time is best for doing Asanas .

3) Get up at 4 a.m .Answer the calls of nature .Wash your face .Then practise your Asanas , Pranayama and Meditation .This order is beneficial .If you are very particular to meditate from 4 to 6 a.m., you can do Sirshasanafor 10 to 15 minutes and then sit for meditation .When meditation is over , you can take to other Asanas .

4) Be regular in the Practice .Those who practice by fits and starts will not derive any benefit .

5) Start with minimum time of doing Asanas and then gradually increase the period . You can do the Asanas as long as you can comfortably keep up the posture .

6) Asana is the third Anga in Ashtange Yoga .When you are established in Asanas ,then only you will derive benefits of Pranayama .

7) Maximum benefits can be achieved if Japa also is done during the practice of Asanas and Pranayama .

8) Regularity in the practice is very necessary if one wants to relaise the maximum benefits of Asanas .Generally , people practice for two months in the beginning with great interest and enthusiasm and leave off the practice . This is a sad mistake .They want a Yoga teacher always by their side . They have got the effeminate learning mentality .They are lazy , torpid and slothful .

9)Physical exercises draw the Prana out .Asanas send the Prana in , and distribute it quite evenly throughout the body and different systems .Asanas are not only physical but also spiritual , as they awaken the Serpent Power ( Kundalini ) that is sleeping in the Muladhara Chakra .


10) Ladies also should practice Asanas .They will have healthy and strong children .If mothers are healthy and strong , children also will be healthy and strong . Regeneration of the young ladies means the regeneration of the whole world .If ladies practice a course of Asanas systematically with interest and attention ,they will have wonderful health and vitality .There is no doubt of this .

11) In the beginning you cannot perform some of the Asanas perfectly .Regular practice will bring perfection .Patience and preseverance , earnestness and sincerity are needed .

12) Never change the Asanas .Adhere to one set tenaciously .If you do one set of Asanas today and some other tomorrow and so on , you cannot derive much benefit .

13) The more steady you are in the Asana , the more you will be able to concentrate and make your mind one pointed . You cannot get on well in your meditation without having a steady posture .

14) If you cannot perform a particular Asana quite satisfactorily , do not loose heart .Where there is a will , there is a way .Rome was not built in a day .Try , try , try again .Continuous practice will make you all right .


15) Those who practice Japa can repeat the Mantra during the practice of Asanas .When you recite the Mantra for six months , a hbait will be formed and the force of Samskara will keep up the uninterrupted practice even during the performance of Asana .There will be no difficulty .Business people who have very little time at their disposal , can have Japa during their practice of Asanas .It is something like getting four fruits by throwing one stone only .You will get many siddhis .

16) If you are careful about your diet , Asanas and meditation , you will have fine , lustrous eyes , fair complexion and peace of mind in a short time .Hatha Yoga ensures beauty , health , strength and long life to the Yogic students .


17) Avoid unnecessary worry .Do not be troubled .Be not anxious .Do not be idle .Do not waste time .Do not worry yourself if there is delay in your progress . Wait cooly .You are bound to succeed if you are sincere .

18) Never miss a day in your Sadhana , spiritual practices .


19) The practice of Asanas before starting Japa and Meditation is very good and conducice .It removes laziness and drowsiness of the body and mind .It steadies the mind .It fills the mind with new vigour and peace .


20) Sattvice food is necessary when you practice Asanas and Pranayama .Take milk , Ghee , sweet curd , fruits , almonds , cream , etc .Give up garlic , onions , meat ,fish , smoking , liquors , sour and pungent articles . Overloading must be avoided . Take Mithahara .Be regular and punctual in taking meals .Eating all sorts of things at all times is highly dangerous for a Yogi .


21) Asana and Pranayama remove all sorts of diseases , improve health , energise digestion , invigorate the nerves , straighten the Sushumna Nadi , remove Rajas and awaken the Kundalini . Practice of Asana and Pranayama bestows good health and a steady mind . As no Sadhana is possible without good health , no meditation is possible without a steady mind .Hatha Yoga is of immense use for Shyana Yogis , Karma Yogins , Bhakatas and Vedantins as well .