Hatha Yoga Asanas

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Benefits of Ashtanga Yoga Moves...

• loosens and opens up the hips

• develops strong back and legs for durability

• removes laziness and generates courage, power, and abundance

1. Start in a standing posture

2. bend your right leg and grasp the ankle with your right hand

3. keeping your sacrum scooped under, extend your left arm over your head

4. hold the pose and breathe

5. release and repeat for the other leg.

6. A variation is to move into Dancer Pose - Natarajasana

   
   

   

7. repeat by grasping the right ankle with the right hand

8. exhale, slowly bend forward moving your left arm over your head for stabilization

9. at the same time, straighten the right leg slightly

10. hold the balanced pose and breathe

11. release the right leg to the ground and repeat on the other leg

More Yoga Asanas

Half Moon Pose -- Ardha-Chandrasana

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

2. bend and move one leg between your hands. Knee above your ankle

3. extend the other leg back, toes touching the floor

4. breathe deeply, lengthening your back, neck, and extended leg. Breathe

5. when ready, push up and balance with your arm and leg into Half Moon Pose

6. turn your head and face the sky to naturally open up the torso

7. breathe into the core of your body, the area just below your navel -- your center of gravity and balance

8. with every exhalation, have a sense of your energy flowing out of your head, hands, and feet

9. hold the pose for as long as you desire, breathing in and out deeply

10. when ready, exhale down back into runners pose, then relax.

11. repeat the steps for the other side.

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Search This Site...

Here are 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 - kapotanasana
bridge - setubandhasana
bow pose - Dhanurasana
wheel pose - chakrasana
standing forward bend - uttanasana
camel - ustrasana
seated forward bend - paschimottanasana

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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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