Guidelines of Practice for getting started at home or in the studio

Who can practice? Anyone can develop a yoga practice. Those who posses a sincere desire to grow and learn and have the patience to persist are sure to be successful in the path of yoga. Yoga is especially recommended to those who are inflexible!

When to practice? Yoga practice is best undertaken in the early morning before sunrise, just after waking. This is a time when the environment is most free of worldly distraction. If this is not possible, then find a time that you may dedicate each day to the development of your practice. It is very helpful to practice at the same time each day. Think of developing regularity of practice in much the same way you have regularity of meal times.

How often? Traditionally, yoga is practiced 6 days per week with one day taken as a rest day (usually Saturday). A minimum of 3 days per week would be a reasonable beginners practice and perhaps in time one will work up to a daily practice. Repetition is important for learning or mastering any skill.

Where to practice? The practice environment should be one that is pleasant, clean and free of distractions. Telephones and televisions are to be removed or at the least turned off. One achieves ease within practice that sets aside a space that is used exclusively for meditative practices. Adjust the temperature so that it is neither too hot nor too cold avoiding drafts while allowing for proper ventilation.

What to wear? Clothing should allow for maximum movement and allow the skin to sweat. Sports clothes such as shorts and t-shirt or leotard/ tights are commonly worn. "Yoga clothing" is now readily available. The feet will be bare.

What to eat? As a general rule, one should begin with an empty belly and an open mind. Practice 3 hours after a full meal and about 1 hour after light food such as fruit. If you feel low on energy, you may take tea up to 15 minutes prior to practice. Additionally, resist the urge to drink water during the practice session, as this will cool the digestive fire generated during practice. Drink plenty of fresh water 30 minutes or so following your practice session.

Equipment: It is recommended that you purchase your own "sticky yoga mat." Also, if you are particularly sweaty in your practice, a cotton "Mysore rug" is also handy. Occasionally yoga bricks or belts may be used or even the wall, but the primary tool to be utilized will be our breath.

Emptiness: prior to practice, you will enjoy emptying the bladder and bowels. Also, it is good practice to have cleansed the sinus and brushed the teeth. A shower before will assist to begin new and fresh, also your sweat will be clean after the practice alleviating the need for a post-yoga shower. Avoid the application of perfumes, make-up or other scented oils

Sleep: begin after full sleep or after sufficient rest so that the body and mind are light and clear (if you are unable to rest completely or lack deep sleep at night, regular yoga practice will bring this into balance)

Soreness: You will notice an occasional soreness develop in the muscles from practice. This is an indication of your body getting stronger and is quite normal after beginning any new exercise routine. It's important to keep with the practice and the aches will dissipate in a short time. If you stop and start again, the soreness will also begin again. It is helpful to begin your practice slowly and patiently. Your body will "open" and become more flexible over time.

Menstrual Cycle: In the Ashtanga tradition, ladies take 3 days of rest from the start of their moon cycle. This "ladies holiday" is a time to rest. Inverted postures should definitely be avoided as that could disrupt the natural flow. Recommended are gentle/restorative asanas or a meditative practice.

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