Safety & Guidelines

This page discusses safety and guidelines for your practice.

1. Warm up, start small, go slow, never stretch to the point of pain and only go to just beyond a pleasant fatigue. If you push yourself too hard, you could hurt yourself badly. You will never regret going slow; it will just take you a bit longer to get there. On the other hand, every once in a while, you will bitterly regret trying to go faster or further than your body can. Pushing through the pain is a very, very bad idea.
2. We don't have standard bodies; we are all different. One size does not fit all. Depending on our weight, age (younger people are more flexible than older people), gender (women are more flexible than men), the amount and type of physical activity we do, our past injuries and the size and shape of our bones, we may not be able to do specific asanas. For example, our vertebrae has spinous processes (bony projections that arise at right angles (perpendicular) to the midline of the lamina). If ours are particularly long, we won't be able to do intense back bends because our spinous processes will meet when we bend backwards. Another example is the length of the acromion process on our scapulas (shoulder blades). If they are longer than most, we won't be able to raise our arms vertically over our head. If we force it, we will damage our rotator cuff muscles. The key is to become aware of our body and strengthen and lengthen our muscles rather than trying to imitate the human pretzel at the front of the class.
3. Never let anyone (including a teacher) push you into a position you can't get to on your own. You could get badly hurt.
4. If you practice for more than 30 minutes or you are practicing in a hot, dry environment, drink some water.
5. It is pleasant to practice out of doors in the summer but do not do so when it is very hot or in direct, strong sunlight.
6. Proper alignment is important. Periodic review by a teacher or someone who is experienced is valuable.
7. Doing 10 minutes of practice a day is more valuable than doing two hours once a week. Think "Every day for the rest of my life."
8. If you are ill, don't push. Do gentle, restorative asanas. If you push yourself too hard, you could hurt yourself badly. You will never regret going slow; it will just take you a bit longer to get there. On the other hand, every once in a while, you will bitterly regret trying to go faster or further than your body can. Pushing through the pain is a very, very bad idea.
9. Yoga is as much mental (mindfulness, body awareness) as it is physical. It is a solitary, meditative activity, a journey within. Music and conversation (except with a teacher) are distractions.
10. Always end your practice with at least five minutes of savasana (10 is better). Most asanas strengthen and stretch your body. Savasana strengthens and stretches your mind.
11. Most people practice yoga to look good and get fit but there is far more to yoga than that. Explore the rest of yoga as well.