Overview:
Practical guidance on when and how adults should practice for maximum benefit with minimal risk.
Steps:
1) Timing: Morning before bath, evening, or a little before dinner—avoid very hungry or full-stomach states.
2) Meal gap: After light food wait 30–60 minutes; after a full meal wait 4–5 hours.
3) Exception: Vajrāsana is safe after full meals for 2–5 minutes.
4) Surface & Wear: Use a mat/blanket; wear comfortable, supportive clothing.
5) Closure: Post-session, wait 10–15 minutes before bathing or meals.
Benefits:
• Better digestion, energy, and adherence to routine.
• Reduced injury risk via correct timing and setup.
Precautions:
• Avoid stuffy, hot rooms; ensure ventilation and hydration.
• Respect personal limits—no breath-holding.
Suggested Duration & Tips:
• 25–35 minutes/session; 6 days/week with 1 rest day.
• Keep a simple log of holds, breath smoothness, and perceived effort (RPE).