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Yoga Rules and Regulations

This sections covers the basic rules and regulations of yoga postures. The yoga rules and guidelines are of most benefit for beginners.

YOGA RULES FOR BEGINNERS: Most dedicated yogis do not regard yoga as being a true sport.

But many sports persons and athletes use the established tradition and philosophy of practicing some basic yoga regulations.

The aim is to enhance their sporting performance and physical prowess.

This information will most benefit anyone who is new to the practice and looking for a successful yoga experience – aiming for a long healthy life.

Rules of Yoga

Aim of Practicing Yoga

  • People who do yoga, known as ‘yogis’, practice Asanas and other breathing disciplines to improve health and vitality throughout the whole body – physically and spiritually.
  • Compared to some sports, yoga is not an expensive activity and the main aim is to increase energy and free the mind and body of the most common physical and psychological problems such as hypertension, stress, and digestion issues.

Health Contraindications in Yoga

  • There are certain times when it is wise not to practice yoga postures such as during some stages of pregnancy, while menstruating, and if you have injuries to the neck, shoulders, or knees.
  • You should check with your health care professional before starting a yoga practice if you have any medical condition.

Yoga Positions for Your Body

  • Most yoga trainers suggest modifying the postures for your body.
  • You can experiment and try different positions or alignment to make the pose work best for your body shape and performance level.
  • In other words, choose to practice yoga positions which are attainable and look like you can do them.
  • As a rule, floor postures will be easier than standing postures because they do not require as much balance and strength.
  • This is also true for postures which have longer recommended hold times, known as ‘in breaths’.

Yoga Intensity Levels

  • Make the most of your yoga practice by moderating the level of intensity.
  • It is recommended that all yoga beginners start slowly and make sure you understand the alignment of postures.
  • Yogis can gradually make the practice as challenging and vigorous as you want.
  • Increasing the intensity:
    • Hold postures for longer and longer periods of time.
    • Slowly build your practice up to more advanced and challenging postures.
    • Move quickly between postures.

Yoga Clothing and Equipment

  • Wondering what to wear for a yoga lesson?
  • As a rule, loose, comfortable clothing works best.
  • Wear something that is flexible and does not restrict your movement such as tights or a unitard.

General Guidelines of Yoga Regulations

  • Avoid drinking and eating immediately before a yoga session and especially if you are going to practice body inversions.
  • Eat a light meal a few hours before and drink small amounts of water before practice.
  • Generally, it is advised not to drink during your practice but stay hydrated.
  • Yoga regulations suggest a daily practice session no less than 15 minutes and up to 90 minutes long.
  • Depending on your schedule and ability, plan to perform yoga between one and six times per week.
  • All things being equal, you will yield greater results by practicing more frequently with shorter practice times.

Benefits of Yoga

  • Yoga can improve your wellbeing, help you unwind, and reduce pain if you practice various types of Asanas like Padamasan or pashchimotanasan.
  • Hot Yoga is beneficial for reducing body fat, building muscles, and improving your general fitness.

Advanced Yoga Rules


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Rules and Regulations of Yoga for Beginners in the United Kingdom