Asanas are a very gentle and effective way of attending to your body.

When practiced properly, the benefits extend beyond the physical body, and reach out to the mind and spirit.

The following elements constitute proper practice of Yoga Asanas:

1.Awareness: Awareness enhances harmony in body, breath, and mind, and leads to your experience of inner peace and strength. Be aware of your physical movements, breath and mental state - to make your practice more meaningful and useful.

2. Relaxation while practising Yoga Asanas: While practising Asanas, do not struggle to reach a goal or to do the posture perfectly. Struggle depletes your energy very quickly, whereas a relaxed effort never tires you, and keeps your enthusiasm alive.

Practice tip: To Relax - Shift your focus from ‘perfect’ to ‘correct’.

If you are doing a posture correctly, with relaxed effort - that is the perfect state for you, regardless of your level of flexibility and strength. You will experience the deeper benefits of Yoga Asanas, and also develop a beautiful skill to apply in every aspect of your daily life.

3. Rest in between the Asanas: Rest in between postures is as important as the Yoga Asanas themselves. This practice, gives you an opportunity, to experience the effect of each of the Asanas - on the body and mind.

Rest in between Asanas, should be 20-60 seconds long, and can be done either standing, or in the corpse position, or by lying on abdomen, or in the child’s position.

Practice tip: Proper rest + deep breathing => fresh energy to do more Yoga Asanas.

4. Proper Breathing: During the Yoga Asanas, keep your breath deep and long - without straining or forcing it. Coordinate your movements with your breath. This practice will keep you in the present moment, energize you as you exercise, and help you to relax in the postures.

The rule of thumb is that you breathe in when you stretch in the Asanas, expand or make an effort, and you breathe out when you bend, or return back to your normal position. When you are holding a posture, continue breathing. Paying more attention to your exhalation will help you relax more and more.

Practice tip: Rest + Relaxation + Awareness => becomes a meditation

5. Three steps to a posture (all equally important):

• Step 1: Going into the posture
• Step 2: Holding the posture
• Step 3: Coming out of the posture

Step 1: If your starting position is correct, the posture will be correct. First, pay close attention to the starting position and alignment of your Asana. This practice will help train your body and mind correctly.

Step 2: Holding a position should reflect your acceptance, effort, and relaxation. Adjust your effort level in the Asanas, so that at first, you are able to hold a posture for 20 seconds, or for a count of about 6-8 deep breaths. As your practice matures, you may hold a posture for a longer period.

Step 3: Come out of the posture correctly and with awareness, instead of crashing or tumbling out of the posture. Follow the same sequence in the Yoga Asanas, as for going into the posture, but in the reverse order. Adjust your posture holding time, to save the energy needed to come out of the posture.

Follow the proper technique, and enjoy your practice of Yoga Asanas!