Asanas: Rules & Preparations - Lesson 2, Topic 3 (Kriya Yoga)

---

As I begin writing this, it is Sunday, and this morning I realized that I have formed a healthy habit! :)  I have been placing my yoga mat in the same place every day, and I have been practicing on it, around the same time, every single day. How did this happen?

Before I read Lesson 2 from the book we are working with, “A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya,” and of which I am about to share with you, I used to place my yoga mat in the living room of my home. I would practice on it throughout the week, but not daily. Now, I find myself drawn to my mat, and I believe the reason is that I followed the directions from the book, and mindfully created a place of practice that is special to me. I created it with intention. And I've been practicing slowly, taking my time, never feeling rushed or forced. 
 
Let me tell you about my teeny-tiny yoga space. The space I have created is cozy and receives a lot of sunlight, which is so important to me here in London. I didn't want to clutter the space, so I selected only a few yoga items, displayed pleasantly. My Tibetan singing bowl. A plant. A few yoga blocks of various sizes. An eye pillow filled with lavender. A strap. A small bag with a few also intentionally chosen essential oils in it: lavender, rosemary, jasmine flower. And that’s it.
 
My yoga space is welcoming. It calls to me now, whereas before, the place I had initially been practicing in, the living room, hardly caught my attention at all.
 
And so, as a result of consciously preparing a yoga space for myself, I have been practicing more often. Lately, I begin my practice with the yoga asanas that we learned in the last chapter (I save naukasana (boat pose), savasana (corpse pose), and pranayama for the end of my entire practice). Then I move into something different. Lately, I have been practicing ashtanga yoga, but only Surya Namaskara A and Surya Namaskara B. This usually takes me about 15-20 minutes to complete, in addition to the 10 minutes I spend on the kriya asanas we’ve learned. Sometimes after ashtanga, I do more of my own personal flows, following my intuition and my body’s signals. Sometimes I continue with more ashtanga. Sometimes I rest and practice pranayama and then rest in savasana. And sometimes, I only get through five rounds of Surya Namaskara A, and then I relax and put my mat away. It all depends. The point, though, is that I am practicing every day. Sometimes more than once a day.
 
I feel so much healthier. My mood is lighter. I have more energy. I feel grounded. So, I’d like to share what I’ve been learning with you now with the hope that it will also help you find the same sense of groundedness and peace that I saw as a result of following a few rules and preparation tips I discovered in the Kriya Yoga book. I wish you all the best as you prepare your yoga and meditation space with love and intention.  ❤ ~ Ashley

In this blog you will find:

1. A video of Isabella and I practicing yoga in our teeny-tiny (but successful) yoga space
2. A video lecture regarding Lesson 2, Topic 3 --> Asanas: Rules and Preparations 
3. Links to previous posts about ashtanga yoga
4. Links to videos of how to practice Surya Namaskara A & Surya Namaskara B
5. Photos of some of the upcoming lessons and topics aka “content page”
6. Photos of the Lesson 2 asana program options and images of upcoming asanas

---

A Teeny Tiny Yoga Space & A Teeny Tiny Yogi

---

VIEW VIDEO ON YOUTUBE

---

Asanas: Rules and Preparation

---

Here are some of the written guidelines to be observed during asana practice, as stated in the, "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya". I've also included a video of myself below, in which I explain a bit more about some of these points and offer examples of how these rules have positively impacted my own practice.

• The place of practice should be clean, quiet, and well ventilated. It should be tidy and not cluttered.
• Try to use the same place every day to build up an atmosphere of peace.
• Take a wash or bath and go to the toilet before the practice, if possible.
• If possible, do Jala neti before commencing your practice.
• Wait at least three hours after food before doing asana.
• The best time to practice is before breakfast, early in the morning, though other times are also suitable. You will find that asanas are much easier to do in the afternoon and evening because the body is always stiffer in the morning. Nevertheless, the morning is the best time for there are peaceful vibrations in the air, and you gain more significant benefits and good preparation for the coming day. Also, in the early morning there are fewer pressing distractions to drag you away from your practice, either physically or mentally.
• The duration of practice should be regulated according to your available time, though the longer, the better. Don’t set your aims too high in the beginning; only do as much practice as you can easily manage every day without fail. Fifteen minutes of practice every day is better than one hour’s practice on one day, none for three days and then again one hour’s practice.
• If you feel physically or mentally tired before or during the program, perform relaxation asanas such as shavasana and naukasana.
• Don’t use excessive force to attain the final positions of the asanas. Your muscles should be slowly encouraged to stretch over a period of time – not stretched and severely strained in one day.
• Clothing should be as light as possible under climatic conditions so that free movement is not impeded.
• Breathing should be through the nose, not through the mouth (unless specified). It should be as deep and rhythmical as possible (without force).
• If possible, practice on something other than the bare floor, such as a blanket, yoga mat, or rug.
• Close your eyes as much as possible throughout the practice. This will help to intensify your awareness. (Tell me, did this make a difference for you!!! It does for me!)
• The less physical effort that is required, the better. The aim is to perform asanas with as little tension or muscular effort as possible.
• Don’t hurry under any circumstances. If you lack time to complete your daily program, leave out a few asanas, and do the others at a normal, slow, relaxed pace.
• Remember that although you should be relaxed, you should not sleep or feel drowsy. You should be as wide awake as possible to gain maximum benefits. If you are sleepy, take a wash or a bath, preferably a cold one, and then continue your practice.
• Don’t underestimate the importance of the movements to and from the final poses. They should be done slowly, smoothly, with control, and in synchronization with the breath.
• If you feel mentally or physically tired after your asana program, it is a sure sign that you are doing something wrong – perhaps trying too hard or tensing the muscles too much, or tending to concentrate too hard. If you can see the fault seek expert guidance. You should feel calmness and strength in both mind and body at the end of your practice, far more than when you started.
• There are no specific limitations on the practice of asanas with regard to age or sex. However, people who have particular illnesses should not do specific asanas. Full information on this will be given with the description of each asana in this prContactogram.
• Don’t practice asanas if you are ill with a cold or diarrhea, etc. At these times, the body is directing its energy to specific areas to fight the illness; let it perform its duties unimpeded.
• Asanas are not competitive. If you perform your asanas in a group, don’t compare yourself with others. We all have differently shaped bodies, and some people can stretch easier than others. But this is not indicative of how well a person is performing an asana, for one person may physically perform an asana perfectly, yet his awareness is jumping from here to there; while another person may not physically perform the asana well, but his awareness may be on the movements and his breath. In this case, the latter is performing the asana much better than the former.
• To stretch the muscles, it is important that they are fully relaxed. If your muscles are tense, they will automatically resist any attempt made to stretch them. This relaxation of the muscles can be developed with practice as you systematically gain control over them.
• Practice with slow and controlled movements, coordinated with the breath. (There’s some interesting information written in the book about this… if you’re curious to hear more about it, let me know).​​

---

Lesson 2, Topic 3 - Discussion

---

VIEW VIDEO ON YOUTUBE

---

Rules & Preparations:
​Continued & Important

---

MAINTENANCE OF FINAL STATIC POSES
The final position is the most important part of the asana practice. During this time, specific parts of the body are influenced. The body is held in such a way that certain muscles are stretched to the limit of present flexibility, and certain organs are given the best possible squeeze or massage and extra blood is directed to or removed from particular regions. This period of immobility is the time when profound and beneficial changes are occurring in the body. With some asanas, it is also a time when deep states of concentration can be reached if the final position is held for extended periods of time.   

Correct, relaxed respiration is essential in the final static position in order to accentuate the influence of the asana on the body by increasing the massage of the internal organs ad by stimulating the exchange of oxygen for carbon dioxide through the blood.

AWARENESS
What facet of the practice should one be aware of during the performance of an asana?
 
This will be explained as we cover each asana. However, the following is a rough guide to the possibilities.

While learning the asana, your attention should be on correct performance. You can also be aware of relaxing as many muscles as possible to make the asana easier to perform and more effective. You can be aware of the physical movement, or of the breath while assuming the final pose. In the final position, you can be aware of your breath, mantra, or the parts of the body that the asana particularly influences.  
 
RELAXATION AFTER COMPLETION OF ASANAS
This is nearly as important as the asana itself. When one completely relaxes, the organs and muscles return to their normal shape. As such, they are flooded with an influx of purified blood to replace the blood that has been squeezed out in the performance of the asana. During this resting state, the circulatory and respiratory systems also return to normal. This is necessary before one starts the next asana.

​During this practice of relaxation, one should try to relax the body and mind completely maintain awareness of the body and the breath.

---

---

A Peek at the Rest of Lesson Two

Here's a quick look at what we are about to explore! (If you're viewing from your email, consider viewing the blog on your browser instead so you can see the slideshow.) I look forward to this journey with you as always. Please let me know how you're doing and if you have any questions! ~ Ashley 

---

DOWNLOAD IMAGES

---

Works Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.