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Maharishi Yoga Asanas & Daily Routine

Maharishi Ayurveda Hospital

“Time spend on Asanas and Dhyan (Meditation)is a golden time of the day.
Each little bending is significant in reaching the goal which is enlightenment.”
His Holiness Maharishi Mahesh Yogi

A reliable Yoga Practice from the ancient Tradition of Yogis, complimentary to Transcendental Meditation for enhancing the integration and well-being of mind and body.

For good health it is necessary for everyone to do something with the body so that it remains flexible and normal. The advantage of Yoga Asanas over other eastern and western systems of physical posture is that they do not consume energy. They help to restore the life force, promote health and maintain normal conditions in the body.

The daily practice of ten minutes of Yoga Asanas followed by five minutes of Pranayama and about thirty minutes of Deep Meditation as taught by the Centers of Transcendental Meditation all over the world is recommended to those who seek the harmonious development of body, mind and soul.

Only about ten minutes daily are required for Yoga Asanas to promote health and produce a wonderful feeling of growing mental and physical strength.


  • The postures or Asanas should be performed for ten minutes either in the morning or in the evening.
  • In the morning it is better to do Asanas after bathing. But if you are accustomed to bathing late in the morning then perform the Asanas as and when convenient, but that should be before breakfast in any case.
  • Bathing is not recommended immediately after Asanas.
  • Pranayama should follow the Asanas and meditation should follow pranayama.
  • Obviously, it is against good hygienic practice to eat or drink without washing the mouth after the night’s rest, but if you are accustomed to it do not suddenly upset your routine.
  • The practice of Yoga Asanas will help the whole system to become normal and will take care of all these habits in such a gradual manner that naturally you will feel well while all the changes in your habits and nature are taking place.
  • Take it for granted that the abnormalities of body and mind will become adjusted and within a few weeks time you will feel greatly relaxed.
  • Even though at the present time you feel healthy enough, with these Yoga Asanas you will find yourself feeling better and in a more heightened state of energy and stability of mind.
  • If you wish to practice these Yoga Asanas in the evening the best time is at least forty-five minutes before the evening meal.
  • Before you begin it is better to wash the mouth and attend to your bodily functions.
  • Dress should be loose to allow free movement of the limbs.
  • Movements should be slow in every case. Sudden movements should be avoided.
  • If you feel that you cannot bend in a particular part of the body, then do not force the bending by swinging. Bend to the extent you can and when you begin to feel the strain, remain in that position without trying to bend any further. Remain in that state for about the time noted in the instructions and consider it to be done.
  • Within a few days, as the body becomes more flexible, you will naturally be able to do all the bending of the limbs necessary to perform the Asanas properly.
  • No change in diet is needed for health and strength if your usual diet agrees with you.
  • After drinking any liquid wait for half an hour before beginning the Asanas.
  • If a light breakfast is taken, wait for at least an hour.
  • If a full meal is taken, wait for at least four hours.
  • The ideal way to start Yoga Asanas is to spread a woolen blanket on the floor. Sit facing the east in the morning and the west in the evening.
  • Start with a minute of silent prayer, then open your eyes and start the Asanas in the sequence mentioned here one after the other.
Source: ‘Yoga Asanas as recommended by His Holiness Maharishi Mahesh Yogi’
© 2014 Maharishi Mahesh Yogi Vedic University