Prema Shanti Yoga
Practical Hints and Precautions for Practicing Yoga

1. Please arrive 10 minutes early to setup your space and begin to relax and center Yourself.  Yoga classes are structured with a warm-up, a progression of postures, counter-poses, and a very important relaxation.  Due to safety reasons NO STUDENT will be allowed to join class after class has begun.

If you must leave early, notify the instructor at the beginning of the class and/or allow yourself a few minutes in savasana(corpse pose) before leaving.  When leaving the class please exit the room as quietly as possible, being respectful of others relaxation/meditation time.

2. Arrange your meal schedule on days you will be attending yoga class so that you do not eat a heavy meal at least 2 hours prior to class- the body functions with more ease if it is not also busy digesting food.  It is best to practice yoga on an empty stomach.  Dispose all gum and candy prior to class.

3. Drink water before, during, after yoga practice and throughout the day this will aid the body’s flexibility, etc.   Avoid in particular drinking beverages with caffeine or alcohol before and after yoga practice.

4. Inform the instructor of any serious health problems such as neck, back, or joint injuries, arthritis, osteoporosis, heart disease, high blood pressure, recent surgery etc. prior to the beginning of each class.   Please note some conditions will require a physician’s letter for attendance.

5. Ladies, please be aware that during your menstrual flow time, inverted postures and certain breathing exercises should be avoided during heavy flow days.  Always listen to your bodies needs when practicing.  PREGNANT WOMEN must notify the instructor for special guidelines and obtain a physicians permission to attend yoga class

6. Please do not wear heavy perfume or body lotions.  These can be wonderful in small doses but overpowering and a distraction during yoga class. Always wear clean comfortable clothing.  Be prepared to dress in layers as body temperature shifts during practice.

7. Always try to be mindful and focused moving in and out of the postures.  Never jerk into or out of a posture, or bounce while stretching.  Gradual stretching, using the breath to relax and soften the muscles during a posture or movement will not only provide better results, but will also prevent injury.

8. Remember that your body is different from everyone else and different from day to day.  Listen to your body!!!!!!!   Never be afraid or embarrassed to come out of a posture before your instructor or fellow students, if you feel pain or intense discomfort.  Learn to discriminate between pain and the sensations involved in awakening unused muscles.  Regular practice of yoga helps to develop awareness of the “edge” between challenge and unhealthy struggle.  Real pain is an indication that you are doing something incorrect or that your posture needs to be modified for your special needs- Please speak to the instructor.

9. Most Importantly, remain focused on the breath and the present moment with your yoga experience.  This will carry over into your daily activities allowing for greater clarity, balance and self-awareness.

10. Please keep all cell phones and beepers turned off during class time.  Allow conversations to remain outside of the yoga room.

Prema Shanti Yoga
Antonella Caruso
Certified Kripalu Yoga Instructor
Antonella_Caruso@hotmail.com
914-779-6459
Namaste