22/01/2025
𝐑𝐮𝐥𝐞𝐬 𝐟𝐨𝐫 𝐚́𝐬𝐚𝐧𝐚𝐬
(1) Before practising ásanas, do vyápaka shaoca or take a full bath. Vyápaka shaoca must also be done before daily meditation; if ásanas are done with daily meditation then it is not necessary to do vyápaka shaoca separately.
(2) Do not practise ásanas in an open place, because it may result in sudden exposure and thereby you may catch cold. While practising ásanas indoors, attention should be paid to keep the windows open so that air can pass through.
(3) No smoke should be allowed to enter the room. The less smoke the better.
(4) Males must wear a Kaopiina (laungot́á), and there should be no other clothing on the body. Females must wear tight-fitting underwear and a bra.
(5) Practise ásanas on a blanket or a mat. Do not do ásanas on the bare ground, because you may catch cold, and some secretions which come from the body while practising ásanas may be destroyed.
(6) Practise ásanas only while breath is flowing through the left nostril or both nostrils; do not practise ásanas when the breath flows only through the right nostril.
(7) Take sáttvika food. But a person for whom it is difficult to give up rájasika food can for the time being take a small piece of myrobalan (it is better to use the small type of myrobalan), or something of a similar nature, after meals. However, this procedure does not apply in cold countries.
(8 ) Do not cut the hair of the joints of the body.
(9) The nails of the fingers and toes must be kept cut short.
(10) Do not practise ásanas on a full belly. It is prohibited to perform ásanas for two-and-a-half to three hours after a meal.
(11) After practising ásanas, you should massage your arms, legs and entire body, especially the joints, very well.
(12) After the massage is finished, remain in shavásana (co**se posture) for at least two minutes.
(13) After shavásana do not come in direct contact with water for at least ten minutes.
(14) A practitioner of ásanas should not massage his or her body with oil. If you like you may rub oil lightly over the body.
(15) After practising ásanas, it is desirable to walk in a solitary place for some time.
(16) Just after ásanas práńáyáma is prohibited.
(17) If it is necessary to go outdoors after practising ásanas and if at that time the body temperature has not come down to a normal level, or if there is any difference between the room temperature and the outside temperature, you must cover your body when going out. If possible, inhale a deep breath inside the room and exhale it after coming outside. In that way there will be no chance of catching cold.
(18) It is not prohibited for the practitioner of ásanas to practise free-hand exercise, running or sports, but just after ásanas all these are prohibited.
(19) There is no restriction of nostril for the following ásanas: padmásana (lotus posture), siddhásana (siddha posture), ardhasiddhásana (half siddha posture), bhojanásana (cross-legged sitting posture), viirásana (viira posture), diirgha prańáma (long bowing posture), yogásana (yoga posture) and bhújauṋgásana (snake posture).
(20) For all those ásanas where there is no restriction of nostrils, there is no restriction on food either.
(21) During menstruation, pregnancy and within one month of delivery, women must not practise ásanas or any other exercise. The ásanas for dhyána can be done under all conditions – padmásana, siddhásana and viirásana are the proper ásanas for dhyána and dhárańá.
Prabhat Ranjan Sarkar
Published in:
Ananda Marga Caryácarya Part 3
