Hatha Yoga Asanas

Pigeon Poses - Kapotanasana


Benefits of these hatha yoga asanas...

  1. loosens and opens the hips

  2. stretches and tones quads, butt, and psoas muscles

  3. helps to balance the lower three Chakras

  4. great to include in a weight loss program

Scroll to the end for info on Astrology and Ayurveda


hatha yoga asanas pigeon 1

  • Start on all fours in Cat Pose. Take on leg and thread it through your arms, resting your shin on the floor

  • Stretch back the opposite leg, flat on the floor

  • make sure your hips are square

  • lengthen the back and fold over the left thigh, arms resting and outstretched over your head

  • hold, relax, and breathe for the desired length of time

  • repeat for the right leg.

  • Here's a variation of Pigeon Pose


    hatha yoga asanas pigeon 2

  • relax into the Pigeon Pose stated above

  • when ready, inhale your trunk up

  • chest open, arms above head, and breathe

  • when complete, relax back down over the thigh

  • repeat for the other leg

  • Here's another variation of Pigeon Pose, focusing on stretching the hip flexors


    hatha yoga asanas pigeon 3

  • relax into Pigeon Pose, with your trunk erect and looking forward

  • place your left hand on the floor for stabilization

  • when ready, bend your right leg, grasp the ankle with our right hand

  • keep your chest open, back straight, and breathe

  • hold for the desired length of time

  • repeat for the other leg.


    More Hatha Yoga Asanas

    Discover other great asanas by clicking on the yoga charts below...


    Runner Pose -- Ashwa Sanchalasana

    hatha yoga asanas runner pose

    1. start in a kneeling position -- Cat Pose, knees and hands on the floor

    2. bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle

    3. tighten the right leg muscles to support the knee in this position

    4. tuck the toes in on the left foot

    5. sink your pelvis down toward the floor, keeping it square

    6. for a variation, take your left knee off the floor and straighten the left back leg

    7. create a line of energy from the head, through the spine to the back heel

    8. as you inhale, draw energy up through the legs into the pelvis

    9. exhale, allow the cleansing energy go out of the pelvis toward the floor

    10. keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute

    11. repeat for the other side by coming back into Cat Pose.


    Chakrasana -- Wheel Pose

    hatha yoga asanas charts back bends

    1. start by lying on your back

    2. bend your knee's placing your feet on the floor a few inches from your buttocks

    3. take your arms overhead and place the palms of your hands onto the floor just above the shoulders

    4. spread your fingers for more support

    5. inhale, lift your torso off the floor placing the top of your head onto the floor without excessive weight on your head

    6. lift your toes to activate your leg muscles and protect your knee's

    7. straighten your arms, lifting your head off the floor and torse toward the sky creating an arch

    8. keep the legs focused inward and strong

    9. relax your neck, face, and jaw

    10. as you breath deeply and steadily, draw energy up your legs into your torso, then down your arms and hands

    11. hold Chakrasana as long as comfortable. when ready, slowly come down onto the floor

    12. for a few breathes, bring your knee's to your chest to lengthen out your lower back muscles

    13. a variation of these hatha yoga asanas is to extend one leg at a time toward the sky

    14. a modification for beginners would be to use blocks under the hands or feet


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    hatha yoga asanas chakra chart
    Therapeutic Yoga

    These hatha yoga asanas 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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