Following to be noted before taking up the regimen :
Any restriction in day to day life.
This 25 minutes yoga regimen is worked out carefully for individuals keeping I view of their stress and strain, temptations of food and other habits. Hence, much thought need not be given to the restrictions imposed in advanced yogic practices, advocated by some experts and those restrictions are not applicable to this regimen.
Rest after each posture (asana)
Each posture has to be followed by rest ½ a minute or as specified, by doing Shavasana given in part V so that heart rate, blood pressure, respiratory rate, muscle tone and tone of the nerves settle down to basal levels before the next asana.
No particular sequence
Sequence of various posture in this regimen have been decided for convenience and also from most strenuous to milder exercise. Since, ½ mt. Rest is prescribed between the postures, no particular sequence required to be followed. Hence, vipareethasana (reverse posture) after an asana advocated by some, is not necessary.
Games and yoga
One can play games of one’s choice but only after 25 mts. Yoga not as a substitute to it. Body Pains
Body pains are common during the first 3 to 4 days when any exercise regimen is taken up, for the first time. Hence, continue 25 mts. Yoga everyday inspite of these non specific pains which will disappear within a week. Hot water baths or massage and steam bath if possible twice during the first week will relieve the pains.
Some of the postures might look difficult, but there is nothing to be discouraged about. One will be able to do reasonably well within 8 to 12 weeks of regular effort.
What time of the day is the best
Early morning hours are the best suited for doing yoga particularly after bowel evacuation. But one need not wait for bowel movement if it is delayed. For those, particularly house-wives, if it is not convenient early in the morning, they can do either between 9 to 10 a.m. or between 4 to 6 p.m. It has to be ensured that no solid food is taken 3 to 4 hours prior to these exercises.
Swimming trunk for men and Salvar – Kurta or leotard for women are the best and most convenient dresses for doing yogic exercises.
Age Limit :
Girls and Boys should not start exercises until they attain the age 10 to 12 years respectively to avoid precocious puberty and skeletal deformities.
For Women :
Women, during menses, should avoid these exercises for the first 3 days. They can resume yoga from fourth day even if bleeding is present, unless it is profuse. Similarly one should avoid exercise during fever.
No Single Posture to Cure a Particular Disease :
There is no particular asana (Posture) to cure a particular disease as frequently enquired by some people. In a particular posture certain organs have improved function due to altered circulation and nervous and hormonal stimulation.
Non-Veg. & Yoga :
One need not become vegetarian to do these exercises. However, it should be borne in mind that one has to cut down non vegetarian foods including eggs (to twice a week only) after the age of 20 in view of saturated fats to prevent high cholesterol and abnormal lipid profile.
Specific Contraindications in Certain Diseases
One is advised to note that in certain diseases some of the exercises / postures given in “25 Minutes Yoga for you” have to be avoided as specified below:-[table "4" not found /]