The following practice notes should be thoroughly understood before going any further. Although anybody can practice asanas, they become more efficacious and beneficial when performed properly after correct preparation.

Breathing: Always breathe through the nose unless specific instructions are given to the contrary. Try to coordinate the breath with the Asana practice.

Awareness: This is as essential to the practice of asana as it is to all yoga practices. The purpose of asana practice is to influence, integrate, and harmony all the levels of being: Physical, Pranic, Mental, Emotional, Psychic, and Spiritual. At first, Asanas may be merely concerned with the physical level because they deal with the movement of different parts of the body. However, they have profound effects at every level of being if they are combined with awareness.

Relaxation: Shavasana may be performed at any point during asana practice, especially when feeling physically or mentally tired. It should also be practiced upon completion of the Asana program.

Counterpose: When practicing the middle and advanced group of asanas particularly, the program must be structured so that backward bends are followed by forwarding bends and vice-versa, and that whatever is practiced on one side of the body is repeated on the other side. This concept of counterposing is necessary to bring the body back to a balanced state. Specific counterposes are recommended for certain asanas described in this book. However, in some cases, when practicing a particular asana for therapeutic reasons, a counterpose may not be needed.

Time of practice: Asana may be practiced at any time of day except after meals. The best time, however, is two hours before and including sunrise. This period of the day is known in Sanskriti as Brahma muhurta and is most conducive to the higher practices of yoga. At this time, the atmosphere is pure and quiet, the activities of the stomach and intestines have stopped, and the mind has no deep impressions on the conscious level and it is empty of thoughts in preparation for the long day ahead. The practitioner will probably find that the muscles are stiffest early in the morning compared to the late afternoon when they become suppler, nevertheless, this time is recommended for practice. In the evening the two hours around sunset is also a favorable time.

Place of practice: Practice in a well-ventilated room where it is calm and quiet. Asanas may also be practiced outdoors but the surrounding should be pleasant, a beautiful garden with trees and flowers, for example. Do not practice in a strong wind, in the cold, or in the air that is dirty, smoky, or carries an unpleasant odor. Do not practice in the vicinity of furniture, a fire, or anything that prevents free fall to the ground, especially while performing Asanas such as Sirshasana. Many accidents occur because people fall against an object. Do not practice under an electric fan unless it is extremely hot.

Empty Stomach: The stomach should be empty while doing asanas and to ensure this, they should not be practiced until at least three or four hours after food. One reason why early morning practice is recommended is that the stomach is sure to be empty

Diet: There are no special dietary rules for asana practitioners although it is better to eat natural food in moderation. Contrary to popular belief, yoga does not say that a vegetarian diet is essential although in the higher stages of practice it is recommended. At mealtimes, it is advised to half fill the stomach with food, one-quarter with water, and leave the remaining quarter empty. Eat only to satisfy hunger and not so much that a feeling of heaviness or laziness occurs. Eat to live rather than live to eat.

Age Limitations: Asana may be practiced by people of all age groups, male and female.

Termination of Asana: If there is excessive pain in any part of the body the asana should be terminated immediately and, if necessary, medical advice sought. Do not stay in an asana if discomfort is felt.

Inverted asana: Do not practice any inverted asanas if there is gas or fermentation in the intestines, if the blood is excessively impure, during menstruation, or in the later stages of pregnancy. This is important to ensure that toxins do not go to the brain and cause damage, and, in the case of menstruation, that blood does not enter the fallopian tubes.