• Establish a daily routine of practice, if possible at the same time and in the same place. Most benefits come with regular practice and our mind and body come to expect the practice if it happens at a regular time.
• Commit to doing at least something more than nothing every day, even if it is just one pose or technique. If that’s all you do, you have achieved your goal, anything more is a bonus.
• Choose a clean, airy, warm space and make it as pleasant and special as possible. Place something there to represent your goals and inspire you.
• Use a sticky mat on a firm even floor (some sticky mats need to be washed when they are new for the grip surface to work).
• Wear loose, comfortable and seasonable clothing and avoid anything tight or restrictive.
• Practice after bowel opening and before eating (or at least 2 hours after if practising later in the day).
• During menstruation women are advised to do gentle passive poses, no full body inversions, strong abdominal work or deep back bend stretches.
• During pregnancy it is advisable to do only restorative yoga during the first 3 months, avoid any strong stretch or pressure on the belly throughout and in the final trimester do relaxation lying on the left side.
• Avoid practice during illness, although breathing and relaxation are recommended.
• Inhale and exhale rhythmically via the nose throughout the practice. Slow down or pause if your breathing becomes laboured.
• Do not hold the breath (unless practising advanced pranayama), if you become breathless, pause and relax to regain the rhythm.
• Develop mindful awareness of how your body is responding, take pauses between poses / sequences to tune in to the after effects.
• Never hurry during the practice, if time is short, do less poses. It’s better to do 1 pose with full awareness than 10 with your mind elsewhere.
• Practice according to your capacity, never strain or compete with yourself or others or strive to achieve an ideal.
• The asanas should be painless, no more than a pleasant stretch and sensation of mild effort.
• Strong stretch sensations mean the muscles are actually contracting to protect themselves. Prolonged stiffness after practice is an indication of micro tears in the muscle filaments, which will leave scars.
• If the practice is correct for you, you will feel both relaxed and revitalised for several hours after the final relaxation. Feeling exhausted or stiff are indications that the practice is wrong for you and you must stop and consult an experienced teacher.
• ALWAYS do a relaxation, even if it is just the length of a slow count backwards from 10 to 1. We all need relaxation as much if not more than exercises. Relaxation will bring you more energy.