Doing yogāsana and prāṇāyāma is very good for svāsthya. I had my training with Guru yogācārya govindan nāyar.
Do yoga after bath. Yoga is not an exercise. It is just one step in an eight-step system taking to samādhi. The eight steps are yama (restraint), niyama (regulations), āsana (sitting in postures) prāṇāyāma (breath-exercises), pratyāhāra (withdrawal of mind), dhāraṇā (holding the mind fixed, dhyāna (profound meditation) and samādhi. The word samādhi means realisation. You withdraw all the indriyas and merge mind into soul.
Use a 3x6 feet carpet with soft upper side. Today yoga-mats are available. I am not able to make any comment or recommendation on them, because I don't know the materials and chemicals used to make it and its effect on human body. Since men would be doing yoga with just an underwear (that is best) the portion of body that comes into intense contact with it is very large. Follow these rules:-
1. Do yoga after excretion and bath.
2. In the beginning one may sweat. Then take bath after half an hour of asanas.
3. Do in the dawn or dusk only.
4. Do in an airy room without using fan.
5. Try to do in private
6. Women can use minimum but lose cloths so that joint movements and breathing is easy,
7. Don't do when you are ill. If you feel any uneasiness or illness, then retire and lie down in śavāsana for some time.
Today since youngsters are very busy throughout the day earning their livelihood don't try to overdo. Spend just half an hour. Select the asanan appropriately. If you have doubts then post comment here, or pray to get a Guru. You will find one. No details of asanas are given here, since good books and youtube-videos are available.
One suggested scheme is given here.
1. Sit in siddhāsana and/or vajrāsana
2. merudaṇḍāsana
3. pavanamuktāsana
4. naukāsana
5. paścimottānāsana
6. mārjjāri
7. viparītakaraṇi mudra
8. śavāsana
It is just sufficient to do vajrāsana, sūryanamaskāram and śavāsana. Am not suggesting any prāṇāyāma here. You need to join a yoga pāṭhaśāla. The simplest is taking deep breath, holding to comfortable duration and exhaling slowly through nose. You can blow through mouth to release when you feel tense. For these, there is no special posture insisted. Even at your work-place you can relax on a reclining chair and take deep breath and exhale/blow. Just inhaling and exhaling without holding is also very relaxing.
In prāṇāyāma suggested here, don't exert. This is for relaxation. Only thing you can try is to slowly increase duration that you hold, which will increase your lung power and immunity.
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