Hints and Cautions and general class information for the Practice of

Yoga Postures (asanas)

The qualities demanded from an aspirant are discipline, tenacity, commitment and
perseverance to practise regularly without interruptions. If you made the decision to
practice yoga you need to commit yourself to the specific times that you set out for your
yoga. Life is busy for all of us but if you do not make a firm decision that this is the time
for yoga time and everything else must wait - there will always be something to distract you.
If you feel that you would not have the time to set aside rather do not start. Why would
you want to start something if you do not plan to continue it? The people that reap the
benefits from yoga are the people that come to class or do it at home on a regular
basis regardless of their natural flexibility or inflexibility.
The word asana means calm and steady pose. Always keep this in mind when practising so
if you do not feel calm and steady in a pose come out of it and try it from a balanced basis.
Practice self-acceptance when you do yoga. Accept whatever limitations, imperfections,
inflexibility or illness you feel - that is the starting point. Do yoga in a non-competitive way
just for the enjoyment of it. There is no goal in yoga. People get stuck in physical
realities like oh I cant even touch my toes.
Asanas should preferably be done on an empty stomach. They may be practised without
discomfort one hour after a very light meal. Allow at least four hours to elapse after a
heavy meal before starting the practice. Food may be taken half an hour after completing
the asanas.
If you attend a general class aim to arrive a few minutes early so that you have time to
settle in before the class starting time. You would also be considerate to the other people
in the class. Latecomers are not allowed as they upset the atmosphere and the flow of the
class when it has already started. There is a warm-up at the beginning of the class, and
should you miss that - the risk for injury increases.
Asanas come easier after taking a bath. After performing the asanas the body feels sticky
due to perspiration and it is desirable to bathe some fifteen minutes later. Taking a bath or
a shower both before and after practising asanas refreshes the body and mind.
Before starting your practise make sure you have all your aids at hand your yoga matt,
towel, blocks or props if you use them and whatever else you use to make yourself
comfortable for relaxation or meditation (for example a cushion, meditation stool and light
blanket).
Move slowly in and out of the asanas. The idea is to feel the body moving into the asanas,
experience the posture and then to feel it moving out of the asanas. This will help to
increase your level of body awareness and it is helpful to prevent any injuries because the
body wont be stressed past its limits.

Ensure that you do feel calm and steady in the postures. If you feel unbalanced or
unstable in any way move out of the pose, move into a balanced pose for example the
mountain pose and then move into it again - very slowly. Always be sure that you feel
centred in the pose.
The centre of a pose is the spine and the neck so no matter what pose you do always make
sure that the spine and the neck is extended, without being stiff or rigid.
When you practice the asanas do not just do them mechanically focus right into the
postures. You should experience the pose. Every pose has a certain quality or feeling to it
for example in the Warrior you feel the strength and stability.
Do not restrain the breath while moving into the asana or while staying in it. Follow the
instructions in the class or in the book. The breath is the thread that links the body and
the mind together.
Breathing should be done through the nostrils and not through the mouth. The nostrils
are connected to the two major nadis (energy channels) ida and pingala and are therefore
very important to help to create balance in the energy flow in the body.
Practise bare feet you want to feel your feet on the earth and that helps to give you a
grounding experience. Most of the asanas are aiding in stretching the feet as well. We all
know based on reflexology principles how important the feet are to work with.
The postures should become a dialogue between yourself and your body. So listen what
your body is telling you; feel where there is stiffness or pain and focus right into it.
You can experiment a little while in the asanas, try and make small adjustments to the
postures and feel the effect.
Remember that yoga loosens up the toxins from the body therefore it will create a
detoxifying process. Drink more water after the practise to aid in the detoxifying
process and help the body to get rid of the toxins.
Reconsider your lifestyle and gradually reduce the amount of toxins you are taking into the
body. It is ideal to live as naturally as possible.
The underlying philosophy of yoga is one of non-violence. The yogis reason that while we are
the course of suffering to other beings, we will also suffer. Therefore, the yogis strongly
recommend a vegetarian diet. There are also yogis that follow a vegan lifestyle in other
words also no dairy products. Make fresh fruits and vegetables a great percentage of your
diet. These foods are good in the sense that they are full of energy (also high in fibre and
generally low in calories if you would like to lose weight).
Yoga allows on to become in touch with yourself. It is quite normal therefore that any
suppressed emotions could surface during and after your practice. This is no need for

alarm. Through yoga and the quietness, these emotions had a chance to surface and if
anything it is a sign that you are becoming more connected to your emotions.
Talking about things surfacingDuring many of the asanas you might feel a build-up of wind
or sometimes without any warning the wind might just escape! Again this is very normal and
it happens quite regularly. This happens because in yoga we work a lot on the digestive
system.
If you have any specific conditions for example back ache, asthma, depression, anxiety
attacks, insomnia etc. etc. Feel free to contact us for an appointment and we could
recommend yoga postures that could assist to improve these conditions.
Most importantly enjoy your practise - remember life is a journey not a destination, so
why not enjoy your journey!

Through practicality, self-discipline and balance, we move towards

wholeness.

Rels en wenke vir MOVE Studio.

1. Wees asseblief ongeveer 5 minute voor die klas begin by die studio om tyd te h om reg te maak
vir die klas. Moet asseblief nie laat kom nie. Dit is versteur die res van mense in die klas en
ontstig die atmosfeer in die klas. Die risiko vir n besering word baie groter wanneer die liggaam
nie behoorlik opgewarm is nie en dit gebeur gewoonlik tydens die eerste paar minute in die joga
klas. .

2. LOS DIE SKOENE BY DIE DEUR. Verwyder asseblief u skoene en laat dit
slegs op die tels by die deur. Ons poog om die studio skoon te hou tot almal se
voordeel. Stort of bad INDIEN MOONTLIK voor die bywoning van n klas dit
is makliker om die asanas uit te voer daarna en ook uit konsiderasie vir die mense
om jou.
3. Skakel asseblief selfoon af by aankoms voor of in die ingang.
4. Ons kan aanbeveel dat die parkering aan Waverley Plaza gebruik word en
dan die deurgang gebruik na die Waverley Link toe. Die deurgang word om
7 uur saans gesluit. Die 18:30 klasse en later sal daarom van die Codonia
laan ingang gebruik maak. Ons stel voor dat die vierkant area voor die
studio vir parkering gebruik word.
5. Daar is nie klas op publieke vakansiedae nie.
6. Doen asseblief die nodige betaling op die datum soos ooreengekom. Indien u nie
op dag wat u veronderstel is om te betaal klas toe kom nie kan betalings ook per
internet of bank geskied. FNB, Ben Swartstraat, Rekening nommer: 090-157-728
en Takkode 334645.
7. Koop asseblief so gou moontlik u eie joga mat aan. Dit is meer higinies en stel u
in staat om joga op u eie by die huis te kan doen.
8. Die intensie van joga is om stil te word. Wees sensitief teenoor ander mense en
hulle behoeftes. Moet asseblief nie aanmerkings maak oor ander mense nie. Ons
probeer n ruimte van non-judgment skep. Indien daar moontlik voor klas
gesels word met ander studente, hou dit asb. in lyn met die joga filosofie. Joga is
gebaseer op eerlikheid, nie-geweldadigheid, respek vir ALLE mense Ons wil n
ruimte skep waar alle mense veilig voel.
9. Los asseblief alles wat jy saambring in die toegewysde area van die studio. Ons
poog om die ruimte vir joga eenvoudig en skoon van clutter te hou.

Wenke vir die beoefening van Joga

1.

Probeer om 3 tot 4 ure toe te laat na n maaltyd, voordat jy n joga klas bywoon. Die
maag moet verkieslik heeltemal leeg wees. Ook geen water voor of tydens die klas.
Gaan toilet toe net voor die klas begin om blaas en ingewande leeg te kry.
2. Die woord joga beteken eenheid of heelheid. Wees bewus van gedagtes, emosies en
sensasies in die liggaam tydens die joga klas. Die wyse waarop jy joga doen, is ook die
manier waarop jy jou lewe benader. Deur bewustheid te kweek kan ons onder andere
bewus word van beperkende gedagtepatrone wat ons groei en potensiaal belemmer.

Mettertyd kan jy begin om hierdie bewustheid dwarsdeur jou daaglikse lewe toe te pas.
Joga is n reis van selfontdekking.
3. Asemhaling is n baie belangrike komponent van joga en moet dwarsdeur die asanas
volgens instruksies ingesluit word. Dit help ons om te fokus en ook beserings te
voorkom. Asemhaling geskied deur die neus in joga.
4. Joga berus op beginsels van nie-geweldadigheid. Dit is baie belangrik om jou liggaam
te aanvaar net soos dit nou is in hierdie oomblik. Elke mens is uniek met verskillende
bou in terme van die skelet asook soepelheid van spiere.
5. Trek gemaklike klere aan en gebruik n regte joga matjie. Ander tipes matjies laat
mens gly en kan ook steurend wees vir die mense om jou indien dit kraak.
6. Die dae wat jy nie eintlik joga toe wil kom nie is gewoonlik die dae wat jy dit juis die
nodigste het om jouself te sentreer en fokus.
7. Joga se voordele kan baie verreikend wees maar om die resultate te kry moet jy bereid
wees om ten volle teenwoordig te wees: fisies, verstandelik (mentally) en emosioneel.
YOU CAN NOT EXPECT RESULTS UNLESS YOU ARE FULLY PRESENT.

Through practicality, self-discipline and joy, we nurture life into

wholeness.