stay away from furniture and objects

that you might bump into and get hurt

in case you lose your balance. It is also

important that the environment is

well ventilated and the light is diffuse,

promoting the necessary state of

greater concentration and

introspection that characterizes a good

practice.

Ideally, you should fast or have finished

your last meal one hour before

practicing. Choose light and

comfortable clothes that do not restrict

your movements or blood circulation.

Remove any accessories such as

watches, necklaces, bracelets and big

earrings, for they can disrupt you.

the one of a regular practice

everyday at the same time, helping

you strengthen your discipline and

pace of practice, making way for

deep changes to take place both in

your body and your mind in a

harmonic manner. After preparing the

environment and sitting on your mat,

choose one of the seated postures

and close your eyes. Keep your back

straight and relax your face and

shoulders. First of all, breathe deeply

and calmly, quieting your mind. If you

fell like doing it, chant the Om mantra

three times in the beginning of your

practice in order to integrate your

body and your mind in the present

moment, making you more centered.

Breathe rhythmically and uniformly, using

your nostrils and not your mouth. Try to

be aware as you begin and finish your

postures, without exceeding your

resistance and letting your body and

breathing adapt to your capabilities.

There shouldn’t be any tension or pain,

but yet drive and persistence. Respect

your capabilities, but challenge yourself

with consciousness and carefulness.

A well balanced sequence of postures or

āsanas (for beginners) should take into

consideration the following sequence:

seated postures, standing postures and

then lying postures, remembering to

close the practice with inverted postures.

Among all the practice possibilities, explore the following: balance, laterality, muscular strengthening, joint stability, inversion passive stretching and relaxation. Your spine will be requested in different manners during the practice, such as laterality, traction, torsion, bending and hyperextension. Keep in mind that if you do a pose to one side, it must be done to the other side as well. Whenever you bend forward, it advisable to bend back. A highly recommended way to begin your practice is the use of kriyas, purifying techniques, followed by joint movements such as dynamic movements (pavana muktasanas) or dynamic breathing, and finally the yoga poses (āsanas).

It is suggested to proceed to a

salutation, such as the Sun Salutation,

and then standing, seated, lying and

inverted poses.

Draw your practice to a close with a

moment of relaxation, so that your body

and mind assimilate the practice effects

and you enjoy a deep, refreshing

moment. Take advantage of your body

quietness and stability to perform

breathing techniques (pranayamas) and

meditation, whenever there is enough

time for a more complete, effective

practice. If you are a beginner, the time

you stay in each pose should be shorter

around seven to twelve breaths for

developing balance, stability and

strength, and around two minutes for

seated or lying poses.

these durations can be gradually increased with more breathing and longer permanence, as you feel more prepared. The same is applied to the breathing techniques (pranayamas). For beginners, 10 to 20 breathing cycles (inspiration – exhalation) is an excellent achievement, which should be gradually elevated on a monthly rate or according to how prepared you feel. As for meditation, it is highly recommended that it becomes a daily practice split in two parts, in the morning and in the evening, or in more suitable times for you. You may start by practicing five minutes each time and then increase this time by a minute every month, always respecting your capability of remaining seated with your back comfortably straight.

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