The main aim of yogic postures is to have supple body, calm mind and experience balanced spiritual existence. It is therefore, suggested that new adept commence the routine slowly from simple postures and then add difficult asanas. It is recommended that a new adept starts with Surya Namaskar (Salutation to Sun), Nao Asana (Boat Posture), Kamarchakrasana (Spinal Twist Posture), Vajra Asana (Hardy Pose), Ushtra Asana (Camel Pose), Bhujanga Asana (Cobra Pose), Dhanur Asana (Bow Pose), Padauttan Asana (Raised Feet Pose), Makar Asana (Aligator Pose) and Mukta Asana (Stomach Squeese).
After about a month's practice, introduce, Paschimottana Asana (Posterior Stretch Pose), Yogmudra (Variation of Lotus Pose), Ardhamatsyendra Asana (The Spinal Twist), Supta Vajraasana (Horizontal Hardy Pose), Shalabhasana (Locust Pose), Halasana (Plough Pose), Sarvanga Asana (Shoulder Stand), Matsya Asana (Fish Pose) etc. one by one.
The following rules about yogasanas must be observed to get maximum benefit from them:
1. Yogasanas should be done in the morning after going to the latrine. It is preferable to practise them after bathing, because bathing makes the body light and fresh, thereby increasing its elasticity. This helps in doing the asanas properly. However, asanas can be done in the evening also, if the stomach is empty.
2. The place of asanas must be clean and peaceful. A good smooth lawn or a garden is preferable. Whatever be the space available, preference should always be given to a place which is open from all sides with adequate inlet for fresh air.
3. A blanket should be spread on the ground chosen for asanas. This would protect you from small stones etc., which may otherwise hurt you. This would also keep your attention undisturbed which otherwise might be disturbed due to the magnetic effect of the earth.
4. Never talk while doing asanas. Your attention should be on your breath and the organ being affected by the asanas. The greater the concentration, the greater the advantage to the body and the mind. Before starting the asanas, bring your body, breath and mind to completely normal and restful state. If necessary, perform a Shavasana.
5. Yogasanas are a non-violent activity. Nojerks should be given to the body while doing them. Stretch your limbs very slowly to the fullest extent and then relax. Do not start the next asana until your breath has become normal after an asana.
6. Increase your practice of asanas gradually. By constant practice, your body will become more and more elastic day by day. It may take six months or even a year to assume a perfect posture of a particular asana. Patience as well as faith are therefore very essential-without which you may feel disappointed after the first few days only. Remember that all can do asanas without exception, provided one has patience.
7. Asanas should be done with the minimum of clothes on the body depending upon the season.
8. Practice Of yoga is open to all, from children of 10 years to old men of 80-85 years. Men and women are equal in this respect. Asanas are as useful for women as they are for men.