Sharmili Mallick

Prime Minister Narendra Modi's initiative led the United Nations to declare June 21 as the International Day of Yoga (IDY) or World Yoga Day. Yoga is the science of wellbeing and integration of mind, body, and soul. It is also regarded as the journey of the self, to the self, and through the self.

Yoga is treated as one of the most precious gifts given by the ancient Indian sages to humankind. With the growing popularity of yoga across the globe, one should know how to practice it the right way.

Here Are The Do’s and Don’ts Of Yoga Practice


  • Śauca means cleanliness - an important prerequisite for Yoga practice. It includes cleanliness of surroundings, body, and mind.
  • Asanas should be practiced on an empty stomach. Consume a small amount of honey in lukewarm water if you feel weak.
  • Bladder and bowels should be empty before starting Yogic practices.
  • Practice sessions should start with a prayer or an invocation as it creates a conducive environment to relax the mind.
  • Yogic practices shall be performed slowly, in a relaxed manner, with awareness of the body and breath.
  • A Warm up or loosening exercise and stretches before asanas are mandatory to avoid injuries.
  • Asanas should be done slowly and one should move to advanced postures with practice.
  • Try to eat Satvik food (Avoid meat, eggs, onion, garlic, and mushrooms from diet).
  • Stay hydrated before going into yoga practice
  • Wear supportive and comfortable clothing. Light and comfortable cotton clothes are preferred to facilitate easy movement of the body.
  • Yoga should be practiced in a well-ventilated room with a pleasant draft of air
  • Use a mat with a good grip to do Yogasanas
  • Be aware of breathing while doing Yogasanas.
  • Complete the yoga session with relaxation techniques to cool down
  • Do not hold the breath unless it is specially mentioned to do so during the practice.
  • Breathing should be always through the nostrils unless instructed otherwise.
  • Do not hold the body tight or give undue jerks to the body.
  • Perform the practices according to one’s capacity. It takes some time to get good results, so persistent and regular practice is very essential.
  • There are contra-indications/ limitations for each Yoga practice and such contra-indications should always be kept in mind.
  • Yoga session should end with meditation/ deep silence / Sankalpa / Śānti pāṭha etc.


  • Yoga should not be performed in a state of exhaustion, illness, in a hurry, or in acute stress conditions.
  • Women should refrain from regular yoga practice especially asanas during their menses. Relaxation techniques and pranayama can be done instead.
  • Don’t perform yoga immediately after meals. Wait until 2 to 3 hours after a large meal.
  • Don’t shower or drink water or eat food for 30 minutes after doing yoga.
  • During illness, surgeries, or any sprains or fractures, one should refrain from Yoga Practice. They can resume yoga after consulting experts.
  • Don’t do strenuous exercises after yoga.
  • Don’t practice yoga in adverse and extreme weather conditions (too hot, too cold or humid)
  • According to the yoga texts for the spiritual seeker, one needs to follow The yamas or restraints. They are the basic principles that are to be followed to lead spiritual growth.

Note: Consult health experts if you have any health condition or you are pregnant before doing yoga practice.

(Ministry Of Ayush)

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