1.A number of asanas are found to be very helpful for vitality and rejuvenation. These are:
People of all ages can perform these exercises, which will only take 20 minutes to complete (see items 4 and 5 below for exceptions). In addition to these postures, please review the deep breathing exercises, alternate nostril breathing, and rhythmic breathing.
2. Since this results in the most body and mind regeneration, these asanas specialize in brain and spinal rejuvenation.
3. A healthy central nervous system (brain and spine), glands, internal organs, joints, and skin will result from these asanas.
4. You should avoid performing the inverted postures (headstand, shoulder stand, and reverse stance) until your high blood pressure, dizziness, or severe eye difficulties have improved
5. A small proportion of people feel worse for up to two weeks after starting the asanas. This is because the yoga asanas cause die body to eliminate toxins. After this you will start to feel much better.It is common to feel muscle soreness after the first few sessions, too, because you are stretching muscles which haven't been used before. Just do the asanas gently with no strain. To minimize any soreness for the first two weeks, do the asanas later in the day (before lunch or the evening meal) when joints are less stiff.
6. Always do the asanas in the sequence indicated.
7. After the initial stiffness subsides, the optimum times to practice the asanas are in the morning or early evening, right before dinner.
Never work out while you're hungry. Wait for at least three hours following a major meal, thirty minutes following a light snack, and thirty minutes following the consumption of juices.
Wait approximately fifteen minutes after completing the asanas before consuming any food.
8. Perform the asanas outside or in a room with open windows. Wear loose clothing and use a thick rug or firm foam that is about two centimeters thick.
9. The poses should be performed carefully and without tension. Breathe deeply and slowly exclusively from the abdomen. Push the abdomen out while you inhale, and let it return to its natural position when you exhale.
Pay attention to the specific glands and organs that the asana impacts. Don't open your eyes.
Take a brief break after completing each pose or set of poses.
Try to complete the poses six days a week. Attend all of your sessions; consistency is what yields benefits. If an asana causes you pain or dizziness, stop practicing it and give it another go in a few months.