•Always face East or North during practice. When lying down, head towards East or North. (Exception: For Surya Namaskar, follow the direction of the sun till sunset. Otherwise, face east or north.)
•Yoga practice is preferably done on an empty stomach. If not feasible, a glass of plain water, juice or milk, a few nuts or fruit in very small amount, a light snack such as yogurt, may be taken 30 minutes before practice. Allow 3 hours after a heavy meal before practice.
•After practice, allow 30 minutes before taking a light meal or one hour before taking a full meal.
•Ease bladder and move bowels before practice. Relieve yourself if necessary during practice.
•Wear light clothes. Avoid tight outfits, tight waist bands, buttons or zippers. Elastic waist bands are best.
•It is best to practice 2 hours before sunrise or after sunset, between 4-6 a.m or 6-8 p.m. Otherwise, any convenient time will do.
•Use a blanket, a thick folded bed sheet, or a foam 1-1½ inches thick, a rug or carpet.
•Practice in the open or in a well ventilated room. Always keep windows open.
•Try to practice at one permanent spot. It helps create a positive atmosphere.
•In the beginning, practice should be 15-30 minutes. One may increase gradually.
•A shower or bath is not necessary before practice. Allow 30 minutes after practice for a bath or shower. Avoid too cold or too hot water.
•Go into the postures slowly. Do not strain! Perform according to your capacity, with ease and grace. Unlike other physical exercises which involve quick movements, yoga involves slow, easy and graceful movements.
•Relax for 3-5 breathing rounds between different postures.
•After completion of any yoga session, relax in corpse posture for at least 5-10 minutes.
•After practice we should feel quite fresh and in shape, both physically and mentally. Improper practice will cause fatigue.
•Anyone above the age of puberty, 12-14 yrs, can practice yoga. Children under 12 should avoid, unless in special circumstances, under strict supervision. However, they may practice yogic breathing.
•Women should avoid all heavy postures during their menses.
•Pregnant women already practicing yoga may carry on up to the 7th month. After childbirth they may resume yoga after 2-3 months. Women should not start yoga practice during pregnancy and should wait at least 3-4 months after childbirth to start.
•PRACTICE REGULARLY! The beneficial effects will usually come after a few weeks. There are many cases where beneficial effects are felt within days of practice. Others, within one or two weeks.
•It should be noted that hatha yoga should not be a random practice but learnt under proper guidance. As a spiritual science, yoga was taught only by a spiritual master, one who has walked the path and who has attained spiritual unfoldment through its practice.