Oil bath
Helps your muscles relax, prevents contractions, and reduces stress. We recommend that you take an oil bath after practice or at least once a week. Leave the oil on your body for at least 10 minutes and then remove it by taking a shower with water as hot as the body can handle.
Empty stomach
We recommend that you wait at least 3 hours after any heavy meal before practicing yoga. You may eat a light meal, a smoothie or a fruit snack1 hour before the class. However, this will depend on how long your digestion takes. Always make sure to practice on an empty stomach.
Empty bowel
Bladder and bowels should be empty before starting practice.
Regular practice and rest
In order to advance in your practice at Asthanga Yoga Satya and enjoy its benefits, it is vital to have a consistent and regular practice, taking rest days on new moon and full moon days, during menstruation, and once a week (if you practice six days a week). It is preferable to engage in short but regular practices rather than practicing intensely a few times a week.
Moon days
Practice during days of full moon or new moon is not recommended. We recommend that you rest during those days. They are also ideal for meditating.
On new moon days, bodily fluids decrease and, joints are therefore less lubricated. In addition, since the body is drier, there is a greater risk of injury during practice.
On full moon days, bodily fluids are overstimulated. This results in more mobility when doing a pose, which makes the body more prone to injury due to the excessive oscillation of the joints. A full moon injury is more serious and takes longer to heal.
Menstruation
Menstruating women should not practice during the first three days of their period. Before bleeding has stopped completely, we also advice against doing inversions, deep twists, and other poses that put pressure on the abdomen or uterus wall, including engaging the muscles that activate mula bandha and uddiyana bandha.
During menstruation women lose fluids, experience tiredness, and their stamina is reduced, which is why women should wait two nights and one day before engaging in physical or mental exercises, given the magnetic effect that is generated. By the fourth day, such effects will have passed.
During menstruation the focus of the practice should be on meditation, relaxation, and restoration. The goal is to keep the muscles relaxed, the abdomen softened, and release tight vaginal walls and pelvic muscles.
Inversions are recommended for after menstruation. At this stage an appropriate yoga sequence can help balance the system and restore the body’s energy.
From the point of view of ayurvedic medicine, menstruation is considered a form of purification of the body, as all impurities and toxins that have been collected during the month are released with bleeding.
Pregnancy
For pregnant women, appropriate modifications should be made to avoid exerting pressure on the fetus. Yoga is not recommended during the first three months, especially if the woman is experiencing nausea, dizziness or excessive tiredness. If the woman has had miscarriages in the past, practicing yoga during her first trimester is discouraged. Women who have never practiced yoga should not start an Ashtanga Yoga practice while pregnant. A prenatal yoga class is recommended in this case. Specifically, if the woman is a regular practitioner of Ashtanga Yoga, she can resume practice after the first trimester of pregnancy, however with modifications provided by a qualified teacher.
After giving birth, some recommendations should be followed: in the case of natural childbirth, the woman may restart her practice three months after having given birth; in the case of cesarean birth, the woman should wait six months before practicing again. Waiting the appropriate time allows the woman to resume her practice without forcing the stretches or putting pressure on the abdomen. The intensity of the practice may be increased gradually by the sixth month.
Women who are trying to become pregnant are encouraged to practice the Primary Series, as it is believed to increase fertility.
Aparigraha
Follow the directions of a qualified teacher while learning. Don’t pressure yourself to progress beyond your possibilities. Enjoy your practice. Let it be an instrument of healing and spiritual development.
Ahimsa
Honor and respect your body. Do not force yourself. Execute all movements with the utmost concentration and at your own speed. Respect your natural boundaries.
Injury or illness
In the event of an injury, follow the treatment instructions of a specialist. Adapt your practice in a way that prevents damage to your body.
Diet
We recommend that you follow an alkaline diet. We suggest a dietary regime that is based on raw and organic foods, fresh fruits and vegetables, and low quantities of whole grains and proteins, as these are alkaline-promoting foods.
Keep your body hydrated and avoid saturated fats, sugar, liquor, excessive meat consumption, processed foods, excess carbohydrates, fast food, canned food, and drugs.
More advanced practitioners may practice fasting once a week. Practitioners are encouraged to follow this to improve flexibility fast. However, fasting should always be performed with precaution and after due preparation.