Yoga Practice Points

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Yoga Provides Benefits for Recovery, Coping, & Health

Yoga practice points will help you benefit from your yoga practice. Doing things right makes for more right.

  • Garbage Rules will prod you to face the self-defeating thinking that’s keeping you addicted.
  • Ego will help you to understand and overcome the underlying problem in your addiction.

“Use yoga to practice relying on Energy to do and hold poses, not thinking-knowing.” —Kevin Everett FitzMaurice

“Whenever I feel discomfort, strain, or stress in my yoga practice, I practice waiting on and resting in God.” —Kevin Everett FitzMaurice

  • Information on our breathing exercise.

Yoga Breath Posture Mind Diagram

  • Read and discover the world’s best breathing exercise for centering and peace of mind.

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  1. Learn the poses.
  2. Learn to breathe with the poses.
  3. Learn to focus on breathing instead of the poses.
  4. Learn to be just conscious of breathing.
  5. Learn to be just conscious.
  6. Experience self as the host for consciousness.

  • You can do yoga as an exercise; however, you are missing most of the benefits of yoga if you are using it as just an aerobic or stretching exercise.

  • Read and discover the world’s best breathing exercise for centering and peace of mind.

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Yoga Principles & General Class Advice

“Sacrifice proper posing for proper alignment.” —Kevin Everett FitzMaurice

General Information

  • Yoga is the perfect preparation for meditation.
  • Yoga has the benefits of increasing balance, flexibility, and openness.
  • These benefits are good for your body, mind, and relationships.
  • Yoga is about balance; therefore, be sure and do the same poses on both sides and in both directions whenever possible.
  • Yoga develops from posing, to breathing, to moving meditation.
  • Yoga develops from consciousness of poses to consciousness of breathing to the consciousness of meditating.
  • Yoga practice is a practice of approximation to ideal poses.
  • Yes, some people can perform some of the poses in an ideal manner.
  • However, the goal is to increase your balance, flexibility, and openness, and that is best done by approximating the ideal poses without any expectation of ever reaching them.

General Advice

  • Breathe in and out your nose unless it is a specific open-mouthed breathing exercise.
  • Breathe in on an upward movement and breathe out in a downward movement.
  • Perform poses relying on Energy, not thinking.
  • Trying to balance using your thinking will keep you unbalanced.
  • Find a fixed point to stare at to help with your balance.
  • Dancers also do this and especially when spinning.
  • Once you are comfortable with the basic poses, then start to focus on your breath instead of your body.
  • Move with your breath once you are comfortable with poses (asanas).
  • Follow the ideal pose or form.
  • Do not try to stretch lower or higher to appear to be better at yoga.
  • In other words, your position matters only in relation to the pose and not in relation to perceived flexibility.
  • You can make any class more challenging by adding isometrics to your poses.
  • By pushing and pulling in opposite directions, you strengthen your muscles and align your brain’s left and right hemispheres.

Simple Advice

  • Stop trying to do poses and just do them.
  • Stop trying to think poses and just do them.
  • Stop trying to know poses and just do them.
  • Stop letting your mind get in the way of poses.
  • Stop trying to control or change poor poses into better poses.
  • Learn to switch to let the pose be done for you: nondoing.
  • Switch from thinking to posing.
  • Enjoy your poses.

Specific Advice

  • When in a pose like shoulder-stand that puts your neck in a vulnerable position, only look at the ceiling and never around the room.
  • Strain in a pose is a sign that you need to open up there; therefore, continue stretching that area.
  • Pain in a pose is a sign that you need to back off until you open up more.
  • Find poses that you can do for that area of your body to open it up more.
  • Move your mind inside of stressful areas of your body and then beath in and out of those locations.
  • This will provide healing energy and also keep your mind from making problems.
  • Relaxing in star pose while lying down for Savasana, instead of corpse pose, can teach you to relax under strain and stress.
  • Fall into the strain, rest and relax in the strain, and wait upon Energy to relieve it over time and practice.
  • You will not fix the strain. Your body will not fix the strain.
  • Your mind will not fix the strain.
  • Being under Energy will relieve the strain and bring new flexibility and openness over time.
  • When in a pose that is causing discomfort, focus on places in your body that are calm, peaceful, or relaxed.
  • When your mind returns to the discomfort, redirect your mind to a comfortable location in your body.
  • You can have all the sips of water that you want during yoga class, but no drinks of water.

  • Read and discover the world’s best breathing exercise for centering and peace of mind.

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Miscellaneous Yoga Information

“Stretch in the right posture, not the right pose.” —Kevin Everett FitzMaurice

Clothing for Class

  • Wear loose-fitting clothing for yoga classes; however, some recommend elastic or stretch clothing such as that worn by dancers due to its support and added protection against injury.
  • Yoga is traditionally done in bare feet; however, there are yoga socks and toe shoes that can work if you need foot covering or support.
  • Normal socks and stockings are never recommended because they increase slipping, which can be dangerous.

Yoga Props

  • Yoga blocks, straps, and props are both recommended and not recommended.
  • The positives are props help you get into poses.
  • The negatives are props can be used as a crutch and limit stretching.
  • A middle approach is best if you intend to experiment with props: use to find poses but not to make poses easier or too easy.


  • Never eat before or during a yoga class.
  • An empty stomach is best, and that means not eating 2–3 hours before class.
  • The minimum is 1/2 hour before class.
  • Bring a reusable water bottle for sipping water during class.
  • Sip water but do not drink water during class.
  • You can sip water as often as you feel the need.

Various Methods

  • Different teachers and schools of yoga teach the same poses in different ways.
  • Experiment and use the best-suited method for your practice and for increasing your balance, openness, and stretching.
  • Be willing to explore other ways to find out what works best for you.
  • But remember, this can change in the future.
  • Every yoga teacher should be allowed to teach their class their way because then that teacher will teach their best class.

Class Culture

  • Know the culture of your yoga class.
  • Some accept and even applaud belching and the release of gases, but most do not.
  • If your yoga is meditative, then your yoga will relax your digestive functions leading to releases.
  • Also, some yoga poses encourage the release of gases and can be named accordingly, for example, Pavanamuktasana or wind-relieving pose.
  • Bring a handkerchief and blow your nose often.
  • Sniffling is also considered impolite in many cultures.
  • Sweating releases toxins from your body, and so does nasal mucus drainage.
  • You can bring a small towel to wipe up water from your mat to prevent slipping.
  • Popping noises indicate a joint is being stretched or opened.
  • Popping noises from poses are fine, but you should not try to cause, force, or induce popping noises because that might lead to physical problems from exaggerated stretching.

Personal Limits

  • Be aware of the limits of your own body.
  • Do not try to do a pose that will harm your body.
  • Be responsible for protecting your body even if an instructor wants you to do something that will harm your body.
  • It is your practice.
  • Focus on increasing your body’s balance, flexibility, and openness within the range of your practice, not within the range of ideal poses, perfect poses, other students, or class instructions.
  • Choose to go deeper into your poses as your skill develops.
  • This is an endless process.


  • A yoga principle that prevents injury and promotes right-posture is the principle of stacking joints.
  • When you are standing, this is easy to understand: ankles, knees, hips, and shoulders should all be in alignment.
  • You want one joint to support another whenever possible or practical.
  • You do not want your knee to go past your ankle when your knee is bent over your foot.
  • Allowing your knee to go past your angle, for example, in the warrior-two pose, is likely to cause damage to your knee over time because of strain and poor posture.
  • There are differing opinions on how long to hold stretches and how many repetitions of an exercise.
  • The best advice for how long to hold a pose is to hold that pose until you relax into it.
  • Apparently, longer times for holding poses are required as you age.
  • Perhaps you can tune into your body and learn its limits as a way to develop your own times and numbers.
  • Experiment and test your results.
  • Eventually, you can choose to make your practice a yoga dance by adding extra movements purely for their beauty, expressiveness, and grace.

2 Basic Types of Yoga

  • In the USA, most yoga classes define themselves as either Vinyāsa or Hatha-style yoga.
  • Vinyāsa is flow yoga, movement yoga, or non-stationary yoga.
  • Hatha yoga is stationary, fixed, or stretch-focused yoga.
  • In this way, Vinyāsa (moving through poses) and Hatha (holding poses) are opposite styles.
  • Both have validity and usefulness.
  • You have the right to prefer one over the other.
  • Other countries likely use these same terms in different ways.
  • For example, Hatha can also be used to indicate beginner’s level yoga classes.

Breathing Instructions to Experiment With

  • Experiment with different ways of reminding students to breathe.
  • The following list encourages conscious breathing.
  • Be aware of your: alert breath, alive breath, attentive breath, awake breath, aware breath, aware breathing, breathe your breath, conscious breath, conscious breathing, felt breath, focused breath, meditative breath, mindful breath, and observed breathing.

FOB: Flexibility, Openness, Balance

  • FOB is an acronym pronounced “fob” that stands for the three main benefits of doing yoga.
  1. Flexibility
  2. Openness
  3. Balance

“Focus your yoga practice on right alignment and posture, not on perfect poses.” —Kevin Everett FitzMaurice

No Strain, No Gain

  • In weightlifting, the saying is, “No pain, no gain,” because you have to tear your muscles to make them larger.
  • In yoga, the saying is, “No strain, no gain,” because you have to stretch to open up more.
  • To increase flexibility, openness, and balance (FOB), the idea is to go to your limit and go around 1–3% further to increase flexibility, openness, and balance (FOB).
  • You are the only one in your body, so it’s up to you not to go too far and to take it easy on days when that is what you need.

“Use poses to increase flexibility, openness, and balance, not for poses.” —Kevin Everett FitzMaurice

Continually Redirect Your Focus

  • Continually redirect your attention to a calm portion of a pose, for example, the resting of your forehead on your forearm, from the stress and strain of stretching your hips and legs in lizard pose.
  • This redirecting improves your ability to redirect your attention, focus on the positives in life, and cope with the stress and strain of living.

  • Read and discover the world’s best breathing exercise for centering and peace of mind.

on Acceptance

6 Groups of Topics Menu

  • Read and discover how CBT, REBT, & Stoicism evolved into one system: STPHFR.

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  • Read and discover the world’s best breathing exercise for centering and peace of mind.

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9 Skills & Topics Menu

  • Read and discover how CBT, REBT, & Stoicism evolved into one system: STPHFR.

on Acceptance

  • Read and discover the world’s best breathing exercise for centering and peace of mind.

on Acceptance