ADVICE FOR A GOOD PRACTICE

These rules are not meant to constitute or replace medical advice, but for the best results, please be aware of the following:

1. You should be on an empty stomach when you practice. We are all different in how fast we digest, but generally, leave at least two hours after a snack and at least three after a meal. However, if you have been fasting for a while, practicing without nourishing the body is not recommended. For example, if you want to practice in the morning and your last meal was the night before, you should have some liquids and a snack and give yourself time to digest, unless you know for a fact that your body is fine without taking in any calories before physical activity.

2. You should also not drink during the practice. Make sure you are hydrated beforehand but try not to drink for another 30 minutes after the end of your practice.

3. You should be able to move as freely as possible. Loose and stretchy fabrics are ideal. Your body should be kept warm, at least to the point of light perspiration. Consider the environment in which you are practicing and your constitution: double layers may help if you tend to feel cold, less clothing may work if not or if you are in a warm place. Be sure to never be in the direct path of a fan or air conditioner.

4. You should not take practices above 1/6 exertion if your body is overheated. If you are in a hot environment or have had prolonged exposure to the sun, it's best to postpone 2/6 exertion and higher practices. Meditation and relaxation are okay and can actually help cool your system down.

5. If you are unwell due to any kind of infection that causes fever, you may practice relaxation and meditation. Practices of a more physical nature should not be undertaken until your condition has improved.

6. The body is naturally and considerably stiffer in the morning. You should not work with it in the same way you would later in the day. Respect that stiffness and limit your range of motion; it is not beneficial to stretch insistently to get rid of that stiffness.

7. After the relaxation at the end of a physical practice, you should not engage in activities that stimulate the body for at least a couple of hours. Swimming or gardening are great activities, for example, but they can be quite vigorous and should not immediately follow the final relaxation. Meditation and further relaxation are great options instead.

8. Practice barefoot and avoid rubbing moisturizers on your body before a practice.

9. Remove all jewelry and accessories, except for those needed to keep your hair tidy.

10. Try to empty your bowels before a practice.


11. Breathe only through the nose unless instructed otherwise or if you suffer from breathing difficulties.

12. Turn off notifications on the device you are using to stream the practices and tackle all sources of potential distraction before you get on your mat.

13. While you can pause a video, it is best to gather all the props needed before starting the practice.

14. Prepare your environment and make sure you are not too close to furniture and objects that could break or injure you if you come into contact with them.

15. Avoid burning substances or using air fresheners in the place of your practice. Scented candles and incense are popular, but unfortunately, like anything that undergoes combustion, they produce toxic chemicals. This is not ideal in settings where you will be breathing deeply.

16. The background sounds (and music, where applicable) are kept at a low volume so that you are not distracted by them. If you wish to hear slightly more of them or have a more immersive experience, use Bluetooth earbuds.

17. Where possible, give yourself some time to slow down physically and mentally in the time leading up to a practice.

18. When you practice, try to connect with your inner sanctuary and forget everything else. Whatever it is that you have to do or go back to will be there waiting for you later, but you don't need it during Yoga, Relaxation, or Meditation time.

19. Never skip the beginning or ending of a practice. In order to produce the intended effect, the practice must be done thoroughly. Doing otherwise will result in a practice that is not balanced, and over time this will result in imbalances in the body-mind.

20. Absolute beginners and seasoned practitioners alike should have a Yoga kit consisting of a few props. Except for your mat, which can become worn after a few years, it is likely to be a one-time purchase as props tend to be very durable. Your mat doesn't have to be made of fancy high-tech, expensive materials, but go for a 'sticky' mat. It may be slightly slippery until it has been used a few times. Be careful not to buy bricks or blocks that are slightly squishy or bendy; they should be made of hard foam or cork. Wooden props are not recommended. While at Level 3 and 4, props will be used less, please be aware that these tools are not only used to make some things more accessible for lower levels. They serve different purposes and enhance the practice in different ways.


— 1 or 2 mats (if you need more cushioning)

— 2 bricks

— 6 flat blocks (minimum 2)

— 1 yoga strap (not elastic band)

— 1 knee pad or small towel

— 1 eye pillow or scarf (to cover your eyes during the final relaxation)

— 1 yoga bolster

— 1 blanket

In some practices, you may use makeshift props with what you have at home, such as towels, blankets, and cushions if you don't have all of these. Bricks are not easy to replace effectively with other items, though.