Breathing
Y ogasanas, Bandha and Kriya 59
I4. In all the asanas, the breathing should be done through the nostrils
only and not through the mouth.
I 5· Do not restrain the breath while in the process of the asana or while
staying in it. Follow the instructions regarding breathing given in the
technique sections of the various asanas as described hereafter.
'
Savas ana
I 6. After completing the practice of asanas always lie down in Savas ana
for at least IO to I5 minutes, as this will remove fatigue.
Asanas and Pr0.1JO.y0.ma
- Read carefully the hints and cautions for the practice of pranayama •
before attempting it (see Part Ill). Pranayama may be done either very
early in the morning before the asanas or in the evening after completing
them. If early in the morning, pranayama may be done first for I 5 to 30
minutes: then a few minutes of S�vasana, and after allowing some time
to elapse, during which one may be engaged in normal activities, practise
asanas. If, however, these are done in the evening, allow at least half an
hour to elapse before sitting for praJ;J.ayama.
Special provisions for persons suffering from dizziness or blood pressure
I 8. Do not start with S'ir�asana and Sarvangasana if you suffer from
dizziness or high blood pres�ure. First practise Paschimottanasana
Uttanasana' , and Adhomukha Svanasana before attempting topsy-turvy
poses like S1r�asana and Sarvangasa�a and after doing these poses repeat
Paschimottanasana, Adhomukha Svanasana and Uttanasana in that
order.
I 9· All forward bending poses are beneficial for persons suffering from
either high or low blood pressure.
Special warning for persons affe cted by pus in the ears or displaced retina
- Those suffering from pus in the ears or displacement of the retina
should not attempt topsy-turvy poses.
Special provisions for women
- Menstruation: Avoid asanas during the menstrual period. But if the
flow is in excess , of normal, U pavistha It • Konasana, • Baddha Konasana, •
V1rasana, Janu S1r�asana, Paschimottanasana and Uttanasana may be
performed with beneficial effect. On no account stand on your head
during the menstrual period.
