Instructions for Practicing

The vinyasas need to be approached with care, because when they are done dynamically, they are quite strenuous.

• If you are moderately fit or mildly overweight, you can practice the routines safely in the comfort of your own home. If you are very overweight, consult your medical practitioner first, then work with an experienced yoga teacher before you embark on this program.
• Consult your medical practitioner if you have back, neck, or joint problems; high blood pressure; diabetes; or asthma.
• Do not eat for an hour before practicing; even then, eat only something light, such as some fresh fruit or yogurt.
• Establish a regular time of day to practice. Warm up first, then spend about 30 minutes practicing one routine at a time, for a week at a time. It is important to complete an entire routine-stretching, posture­improving exercise, vinyasa, breathing technique, and visualization-for maximum effect.
• Practice on a floor surface that is not slippery or use a nonskid mat (called a “sticky mat,” available at sports stores and from yoga suppliers).
• Practice in bare feet, and wear loose, comfortable clothing. Do not practice in air conditioning if possible. (These routines will build heat in your body, and air conditioning can cause a chill when your body is still again.)
• Use an aromatherapy diffuser or burn incense while you practice. For an uplifting effect, use scents such as bergamot, geranium, orange, rosewood, sandalwood, or ylang ylang. To clear your mind, try using eucalyptus, pine, or tea tree.
• Listen to your favorite nonintrusive music while you practice.
• After completing the vinyasa, cover yourself with a large towel or blanket to complete the breathing and visualization work, which requires you to sit still.
• Drink a glass of water after practicing to help eliminate toxins from your body.