Check with your physician before starting yoga, pilates, or any other exercise
Almost every yoga posture can be modified in various ways. Ask you instructor
how to modify positions to meet your individual needs.
Make sure that you listen to your body! Yoga helps us become aware of our
bodes and aware of areas where we encounter resistance. Pay attention and
heed the body’s warnings.
Remember that you should never compare yourself or your progress with anyone
else. Yoga is not a competition. If you just do the best you can – and
without straining – then you're doing the posture perfectly. Don’t
become impatient when doing the balance poses or any other pose.
Flexibility will come. Don’t push the body. Feel the postures, not
Be aware of bodily sensations and feelings, i.e. feelings not force.
Practicing daily will produce the most benefits. This is particularly true
for meditation and breathing exercises.
Remember that the form of the posture is more important than the actual
distance you stretch. You must keep the right form in order to stretch the
correct muscles and to align the body correctly.
Never compromise your back! Always elongate your back, pressing up from
the crown of the head, before you begin to bend or twist.
Generally speaking inhale when going into a posture where the chest comes
up or is pushed up and out., e.g., the cobra, upward facing dog, backbend,
etc. Exhale when the chest is going into a collapsed position, such a forward
bend, cat, downward, dog. Etc. When you’re holding a posture, keep breathing
in and out. Don’t hold your breath unless your instructor tells you
to hold your breath for a specific reason. Sometimes, intermediate and advanced
students may learn to incorporate various breathing methods and locks or bandhas
with the postures. Do not attempt these without instruction from your teacher.
Consult your physician and/or mid-wife before doing yoga asanas, and if
they approve, bring their written permission to take yoga to your instructor.
If you are more than 3 months pregnant do not do postures that involve lying
on your stomach.
Pay attention to the energetic extension for each pose as well as the integration
time between poses.