Practical advice for yoga practice.
Every person has to find a way of practising yoga which fits their daily routine and accords with their preferences and interests.
What time of day?
The morning is recommended as the best time for yoga. The body is stiffer then, but aided by yoga, it becomes freer and suppler for the rest of the day.
Experience also shows that many people benefit from doing yoga after work and at night. If it cannot be done at these times, any convenient time will do.
Meals
Yoga is best done on an empty stomach. If the postures are to be performed after a heavy meal, preferably wait 1.5–2 hours before starting. After a lighter meal, the waiting time may be shorter.
Environment
It is preferable to do yoga in quiet surroundings, and in a well lit and well ventilated room.
Yoga mat
Do yoga on a surface that is not too hard or too soft. A mat or a rug will serve the purpose well.
Clothing
Yoga is best done in loose garments that will not inhibit movement or breathing. Avoid anything tight around the neck, chest, abdomen or legs.
Shower and bath
In the morning, it is recommended to take a quick bath or shower before yoga.
Frequent or sporadic practice
As with all mental or physical training, regular practice of yoga over time gives the best results, even though single sessions are rewarding. Every person has to find a way of practising yoga which suits his time, opportunity, liking and interest.
Yoga and meditation
Meditative physical yoga and meditation go very well together. We recommend doing meditation immediately after a yoga session, if possible, as this is likely to lead to better and deeper meditations. In this case, the final corpse pose may be kept short, only 3-5 minutes, or it may be skipped completely.
Many people wonder whether to choose yoga or meditation. The answer depends on individual interests, preferences and objectives. If stress management and a supple body are the highest priorities, yoga is the right choice. If the interest is in personality development and psychological insights, Acem Meditation is more suitable. Practising yoga postures hardly leads to deeper personality changes, but it does enhance well-being. The combination of yoga and meditation yields more benefits than either of the two separately.
Those wanting to learn meditation probably already know that there are a lot of approaches on offer, but they are far from equally good and effective. So consider carefully before making a choice. Schools that offer numerous meditation techniques for various purposes are usually not good quality. Based on experience, we advise avoiding mood-focused meditations with an emphasis on “feeling good”, extraordinary experiences, altered states of mind or powerful emotions. Scientific measurements of the physiological changes taking place during such kinds of meditation have demonstrated that there is often very little effect.
Ideally, go for a form of meditation that is not based on concentration. Non-directive methods seem to work far better. A useful criterion is that the method has well-documented physiological effects towards relaxation. We recommend Acem Meditation, certain forms of vipassana, zen or mindfulness meditation. Some kinds of meditation may be learnt from books or CDs, but those who are serious in their pursuit are recommended to find personal instruction and guidance along the way.
Yoga and diet
Practising yoga is compatible with any healthy and well-balanced diet, although a lacto-vegetarian diet may sometimes be advantageous. Try to eat regularly and not too much.
Those inclined to modify their lifestyle might consider avoiding tobacco, coffee, tea, alcohol and illegal drugs. Onion, garlic, leeks and chives also inhibit some of the physical and mental abilities for going deeper in yoga or meditation. The effects of such foods may last up to 36 hours after intake.