strong yoga asanas to build flexibility and health in the spine and legs
strengthens immune and lymphatic systems
aids in balancing hormones
Start by laying face up on the floor
bring the knees to the chest
exhale, use your weight and arms to softly push yourself onto your upper back and shoulder area
either hold onto the legs, lay your arms flat on the floor, or place your palms on your lower back for stabilization
when ready, straighten the legs
breathe and relax into the pose.
A variation of this yoga asana is to move the extended legs apart a distance.
Keep within your comfort level.
Each time you practice Halasana, you may move the legs apart further
when complete, slowly bring the legs back toward the chest
roll back onto your back. Relax and breathe.
Different Basic Yoga Poses
Standing Forward Bend Pose - Uttanasana
Start in a standing position, legs together, hands on hips
keep the toes pointing forward and root your feet deep into the earth
lengthen your whole body upward through the torso and top of the head
keep your shoulders back and square
exhale, bring your arms out to your sides
activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards
keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened
stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary
relax your neck, head, face, and jaw
as you inhale, draw the energy up the legs and into your pelvis
as you exhale, lengthen the spine
hold the pose for as long as you desire, breathing in and out deeply
Vinyasa - Viribhadrasana - Warrior / Hero Pose
Accredited Hatha Yoga Training Certification
My name is Karen Sandler.
If you're interested in becoming a hatha yoga teacher, I offer a comprehensive 200 hour certification course.
For teachers, I offer different accredited continuing education CEU classes.
All courses geared to take you to the next level in your hatha yoga practice.
Click on my photo for details.
I update Yoga-Training-You.com very frequently, so please subscribe to my monthly newsletter, Hatha Yoga Lovers. It tells you each month about new chakra information, basic hatha yoga poses and healthy recipes that I've added.
Search This Site...
Here are different basic and advanced hatha yoga poses that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name...
tree - vriksasana crow - kakasana dancer - natarajasana warrior or hero pose - virabhadrasana III hand to toe - utthita padangusthasana side arm balance - vasisthasana shoulder stand - sarvangasana head stand - sirshasana hand stand - adho mukha vriksasana plow - halasana mountain - tadasana warrior or hero - virabhadrasana II warrior or hero - virabhadrasana I triangle - trikonasana cat or table pose - marjariasana sun bird - chakravakasana staff - dandasana seated boat - paripurna navasana downward facing dog - adho mukha svanasana upward facing plank - purvottanasana face down moves - navasana vinyasa leg raises - ab vinyasa knee to chest - apanasana vinyasa monkey god - hanumanasana runners poses - ashwa sanchalasana thunder bolt - vajrasana or virasana pigeon - kapotasana bridge - setubandhasana bow pose - Dhanurasana wheel pose - chakrasana standing forward bend - uttanasana camel - ustrasana seated forward bend - paschimottanasana
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Therapeutic Hatha Yoga
These basic yoga poses and asanas, moves and exercises have the reputation for helping in certain disorders and illnesses.
They are never a substitute for medical attention, though they may aid in the correction of some disorders.
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