In the morning: Many people think that yoga during the early hours is beneficial and in fact it is. Morning hours are considered as sacred hours in Sanskrit as the nature is cool, calm and still in the serene state. Nothing is disturbed and you can feel the freshness in the air only during these hours. For the people who struggle with their hectic lifestyle this period is advisable, as yoga during this period will boost their energies and make them feel active until their last working minute.

In the afternoon: No other exercise can be performed at this point of time except yoga. As this is the typical time for practice, people often tend to minimize yoga to meditation and other breathing techniques. Individuals who feel stressed at the middle of the day due to work pressure are advised to practice few techniques during this period.

During evening or night: Evening time yoga is the most popular period of yoga after the early hours. Since most of the outside and pressurized work is completed at this point of time, this is the best time to relax your muscles and to reinforce the body to relax well. It takes away all the work stress and the physical fatigue due to the day time work and makes the body feel free to relax and promote better sleep. It helps to bring back all the energy that is lost during the day.

These are the three common periods to practice yoga and their different benefits. Now it is your turn to decide when to schedule your daily yoga practice.

• Personal experience is the one which speaks truth about any tiny thing. The same rule applies for choosing the best yoga institute. Ask your friends and the family members who are familiar or taking any kind of yoga classes or taken in the past and have good experience with the classes. This helps you to refine your research.
• Online research is also helpful if you are in a hurry. There will be accreditation and rankings given for all the yoga institutes which can be found in the website of the company. So, a through online research compare different classes and find the best one.
• Once you have chosen a particular institute make sure that the institute is offering classes at your convenient time.
• Check for the place where it is located. If it is far from your place, ask for any other branches located nearer to your place.
• Also see to it that the institute is offering the course or type of yoga which you are looking for.
• If possible try to attend the demo class, so that you can better understand the way of teaching and the procedures involved in the teaching style.

Keeping in mind all the above points will help you to choose a good yoga class and reap better benefits from the practice.

Hand to foot pose(padahasthasana): There are numerous benefits which can be reaped by regular practice of this pose. There is a great emphasis on the flow of blood to head without difficulties presented in other postures in this pose. It improves the blood circulation from head to toes and makes the respective parts active and healthy. Few more benefits of this pose include toning of the abdominal organs, spine is made resilient, straight and flexible, the muscles in the back of the body are strengthened and energized.

Seated forward bend pose(Paschimottasana): This posture helps to increase the appetite, reduce obesity and to cure many diseases. It is also said that this posture gives good results for high blood pressure, infertility, insomnia and sinusitis. It is more helpful to calm the brain and to relieve stress and depression from heart and other body parts. The body posture in this pose helps in strengthening the spine, shoulders and hamstrings. It also stimulates the liver, kidneys, ovaries and uterus.

There are more poses and techniques which are followed to increase the health of the heart. However, it is important to get an expert advice before following any of the poses in yoga to yield good results.

Following are the four stages of Yoga.

1. Initiation (Arambhavastha) : The name of the first stage it self says its importance. Its nothing but taking initiation to do yoga. Yoga should be done by yourself and not by anybody’s force. The starting stages involves some physical postures and techniques which needs very less effort. However one should feel comfortable in this stage then only he can move further. So the asanas in this state are so simple.

2. Meditation (Ghatavastha): This is the state in which the practice moves from the body to mind. This is the most active and important stage since it involves the participation of brain. It rests solely in doing meditation thinking that we are not a body but a soul. Once your mind becomes peaceful and thoughtless, your hopeless souls will be transformed in to peaceful, happy, strong and stable minds.

3. Concentration (Parichayavastha): This is the third stage and during this stage the body and the intelligence becomes one. The speed of thinking about the worldly pleasures decreases and the person comes to know about himself and the divinity present inside him.

4. Realization(Nispattyavastha): This is the final stage of yoga, which is called the stage of perfection. Till this stage our thoughts which are in the positive direction start to experience a sense of peace and well being. The person comes to know the divinity in himself and all the negative thoughts gets washed out at this stage. He becomes a complete human being by reaching this stage of perfection.

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Following precautions must be considered before starting a routine:

• If taking a class, tell instructor about pregnancy. This helps instructor to alter particular poses, which will suit you. It is better to join a prenatal yoga class (exclusively for pregnant ladies). Today there are many studios and instructors to teach them.
• If you’ve already been practicing yoga for some time, remember that you should not perform few exercises (asanas) of your normal routine as pregnancy progresses.
• Some specific poses are not suggested for pregnant women, particularly poses involving abdominal twists, inversion poses, and deep bends. Moreover the corpse pose must be avoided after the first trimester. Talk to the instructor for directing about what poses are safe to perform in each stage of the pregnancy.
• Power yoga and Bikram or hot yoga are also not recommended yoga practices at the time of pregnancy. The increased heat and strain of these practices increases mother’s internal temperature to a point, which might be harmful to the baby. These yoga practices can be done after the baby is born in order to boost energy and remove weight acquired during pregnancy.

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• Yoga do not require expensive materials or accessories or gyms, swimming pools, playgrounds, etc. It can be performed inside the house or in open area, in person or in groups. Only thing required is a thick carpet spread on floor covered with a clean cloth.
• Yoga can be practiced at any time during daytime. Moreover, it is very useful and beneficial to anyone irrespective of whether he or she is old or young and heavy or lean.
• Very important advantage of practicing yoga is, it restricts several diseases and disorders and helps in providing good health and fitness through out the life.
• It helps in decreasing depression and stress, motivates mindful eating which indirectly decreases the chances of attacking obesity, and enables to learn on how to focus or concentrate well.
• Practicing yoga combined with breathing exercises help in reducing blood pressure and also stretching exercises helps in reducing the risk of getting heart diseases, according to information recorded in a survey.
• Yoga helps in increasing strength, endurance, and physical flexibility, which are considered as a boon to people suffering with back pain and other health problems. The meditation and yogic breathing helps people in dealing with the body pains very effectively.

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