Asanas range from simple, relaxing poses which can be held by people at all levels of ability to complex postures which push the limits of the practitioner's body. Typically, a yoga session involves running through a series of asanas and holding them for varying periods of time.
- Asanas can be performed 8 hours after a meal, 2 hours after a glass of milk and one hour after eating fruit.
- Asanas should always be performed early in the morning. If this is not possible, the next best time would be evening, around dusk.
- The following should be avoided: rich food, very dry food, very hot food, left-overs, and over-eating.
- Force or pressure should not be used while performing asanas.
- One should not go out in the cold after performing asanas.Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly.
- The breathing should be controlled and always through the nose. The benefits of asanas increase if pranayama is performed simultaneously.If the body is stressed, perform shavasan (corpse pose).
- Asanas should be performed in a well-lit, clean and ventilated room. The atmosphere should be peaceful.Light physical exercises, followed by asanas, pranayama and meditation is the ideal sequence.