Dear Participant,


We at Nira believe, Yoga is investment of time, space and energy. To fulfil any goal in our life we need to give it a conducive environment to fructify. So is Yoga. Here are some guidelines to make your journey satisfying..


Before the Practice


  • Śauca means cleanliness - an important prerequisite for Yogic practice. It includes cleanliness of surroundings, body and mind.
  • Yogic practice should be performed in a calm and quiet atmosphere with a relaxed body and mind.
  • Yogic practice should be done on an empty stomach or light stomach. Consume small amount of honey in lukewarm water if you feel weak.
  • Bladder and bowels preferably to be empty before starting Yogic practices.
  • A mattress, Yoga mat, durrie or folded blanket should be used for the practice.
  • Light and comfortable cotton clothes are preferred to facilitate easy movement of the body. However, avoid doing the practice in your sleep wear or comfortable wears like vests and boxers or sleepwear shorts. Keep a dedicated pair of clothes for the practices. Women can avoid wearing obstructing jewellery like chains that can itch.
  • Yoga should not be performed in state of exhaustion, illness, in a hurry or in acute stress conditions.
  • In case of chronic disease/ pain/ cardiac problems, a physician or a Yoga therapist should be consulted prior to performing Yogic practices.
  • Yoga experts should be consulted before doing Yogic practices during pregnancy and menstruation.
  • Free your self from distractions like phones. This one hour is Yours!


During the Practice


  • Practice sessions preferably should start with a prayer or invocation or simply focusing on breath as it zones in the mind for the practice.
  • Yogic practices should be performed strictly as per the guidance of the Instructor.
  • Yogic practices should be performed deliberately with full awareness of the body and breath.
  • Do not hold the breath unless it is specially mentioned to do so during the practice.
  • Breathing should be always through the nostrils unless instructed otherwise.
  • Do not hold body tightly, or jerk the body at any point of time.
  • Perform the practices according to your own capacity but be receptive to the gentle nudges given by the instructor for enhancing your practice.
  • It takes some time to get good results, so persistent and regular practice is very essential.
  • There are contra-indications/ limitations for each Yoga practice and such contra-indications should always be kept in mind.
  • In case of difficulty immediately alert your teacher.
  • Keep this time and space only for your practice. Avoid attending to phones/individuals/pets unless an emergency. You can use a restroom if necessary.


After the Practice


  • Spend 10-15 mins in silence with yourself before getting back to your routine.
  • Bath may be taken only after 20-30 minutes of practice.
  • Food may be consumed only after 20-30 minutes of practice.
  • Log your observations as instructed by your guide.
  • Please share feedback after the session as it makes it easier for the instructor to customise your practice.
  • Inform your instructor of any post workout discomforts or pains/aches.
  • Please don’t teach the asanas or activities to your friends and family unless told by your instructor.
  • All practices are to be attempted in strict supervision of the instructors. Don’t attempt the asanas on your own unless told to be self practiced by your instructor.  In case of any discomfort or injury while practicing any asana which has not been enlisted in your self practice by the instructor,  the onus is on the participant.


Most Importantly, we encourage you to keep your reason your 'why' alive, because of which this journey started... Keep Practising!


Love and Joy,

Nithi CJ,

Founder, Nira Wellbeing