In ancient times, Indian-sages (Yogi) discovered yogic practices for physical well-being. Today, the world follows the same methods recommended by these sages for good health. Yoga is simple and beneficial, but it should be practiced with discipline and some precautions. Beginners often make mistakes in their yoga-practice, which can be harmful. Hence, avoid these mistakes during yoga-practice. This article will describe some common mistakes that often occur during yoga practice.
Subject of Article :-
(Read this article in Hindi :- योगाभ्यास में सामान्य गलतियाँ।)
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Common Mistakes in Yoga Practice.
Yoga is a simple, safe, and scientifically proven method. It is an excellent practice discovered by sages. Regular yoga practice strengthens the body, protects it from diseases, and provides energy. It should be practiced correctly, avoiding these mistakes :--
Mistakes in Asana Practice.
Incorrect Choice of Location :- Avoid practicing asanas in polluted or unsuitable environments. Natural or park-like settings are ideal. Practice on a flat surface with a mat or cloth.
Incorrect Choice of Asanas :- Different individuals have different body conditions. An asana beneficial for one person may be harmful to another. Therefore, choose the right asanas for your body. Forcing difficult poses can be harmful; practice asanas that suit your comfort level.
Rushing Through Asanas :-- Avoid rushing through yoga poses. Perform each asana with ease, reaching the complete position slowly. Take a few moments in each posture and gradually return to the starting position. Rest for a few seconds before moving to the next asana. After completing all asanas, lie down in Shavasana for relaxation.
Incorrect Sequence of Asanas :-Performing asanas in the wrong sequence can be harmful. Follow the correct order and begin with gentle warm-up exercises. Stand and do some poses, then sit and perform others. After seated poses, lie on your back and practice. Finish with Shavasana for relaxation.
Avoid Unbalanced Practice :-- In yoga practice, avoid the mistake of practicing imbalanced asanas. Some poses affect specific parts of the body more than others. After practicing these poses, make sure to include their complementary poses. For example, if one pose bends the spine backward, practice the next pose to bend it forward. Doing this maintains balance in the poses.
Exceeding Physical Capacity :- Do not make the mistake of practicing beyond your physical capacity. Each individual's body has different capabilities. Therefore, perform asanas according to your own capacity. Avoid difficult poses; simple asanas are beneficial. Practice the poses in which you can comfortably hold the position for a longer duration.
Mistakes in Pranayama Practice.
In yoga practice, Pranayama is a breath-exercise. It strengthens the respiratory system and increases the "Prana-Energy". 'Breath' is the basis of this practice. Therefore, practice Pranayama according to the capacity of breath. Avoid these mistakes in pranayama practice :-
Incorrect Sitting Pose :- Sitting in the wrong posture during Pranayama practice can be harmful. "Padmasana" or "Sukhasana" is the right posture for Pranayama. If the practitioners cannot sit with crossed legs, they can practice while sitting on a chair. Keep the back straight and avoid slouching.
Ignoring Physical Condition :- Practice the Pranayama according to your body's condition. Individuals with high blood pressure should avoid intense practices. Such individuals should practice with gentle movements. Pregnant women should sit in a comfortable posture and practice simple pranayama. Older individuals should avoid strenuous practices.
Practicing Beyond Capacity :- Every individual's breath capacity is different. Therefore, practice the pranayama according to your own capacity. Avoid overexerting beyond your capacity. Don't hold the breath longer than your capacity. Start with simple pranayama for beginners and gradually increase the practice.
Practicing against the weather :-Practicing against the weather can be harmful. Therefore, practice according to the weather. Some practices are harmful during autumn, while others are detrimental during summer. Therefore, do not perform breathing exercises that are prohibited during winter and summer.
Some breathing exercises are beneficial in winter and others in summer; practice them accordingly :-
Beneficial Pranayamas in Winter :-
Beneficial Pranayamas in Summer :-
Avoid continuous practice :- During yoga practice, while doing pranayama, remember not to practice continuously. Normalize your breath after one practice. Only after the breath is normal should you proceed to the next pranayama.
Practice during illness :- If the breathing condition is not fine, do not practice breath-holding exercises. Perform simple pranayamas. Individuals with breathing issues should not attempt to hold their breath during pranayama practice. Respiratory patients and heart patients should carefully follow only simple exercises under proper guidance.
Summary :-
Yoga is a beneficial activity for health. However, it should be done with certain rules and precautions. New yoga practitioners often make mistakes. These mistakes in yoga practice can be harmful. Hence, one should avoid these mistakes during yoga practice.
Disclaimer :-
Every individual's physical capacity and condition are different. Therefore, perform all yoga activities according to your ability. New practitioners often make mistakes. One should avoid these mistakes during yoga practice. Exceeding one's capacity in practice can be harmful.
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