flexibility of the spine is flexibility of the mind
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
to modify, on the inhale, lift and straighten your back, neck, and arms
exhaling, return the head toward the knee's, again lengthening your lower back.
It is important to rest your body after you complete your yoga poses, and before you begin yoga breathing and pranayama.
The body has to transition from one focus and activity to another. If we do not rest, stress and tension can develop in the body and the mind.
When practicing pranayama, whether it be for three minute or thirty-three minutes, we must sit with a straight spine. Sit comfortably on the floor or a straight-backed chair.
You should always ask an experienced teacher in deciding which yoga breathing exercises to perform and suited to you.
More Hatha Yoga Poses
Discover variations and modified poses by clicking on the yoga pictures below...
Bridge Pose - Setubandhasana
start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's
place the arms stretched out on the floor just away from your body
gently scoop the sacrum or tail-bone to lengthen the lower back
inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky
exhale, lengthen the front and the back of your torso
now, breath deeply, expanding the rib cage and chest
hold this pose for as long as comfortable
when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time
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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 yoga mountain pose - 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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If you're interested in becoming a hatha yoga teacher, I offer an outstanding 200 hour certification course.
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Warrior / Hero Pose - Virabhadrasana II
Start these yoga poses by standing with your legs spread apart
rotate your right leg and foot out 90 degrees
lift and rotate the left heel about 45 degrees. The left heel is in line with the right arch of the foot
spread the toes out of both feet, engage and tighten the thigh muscles
rotate your trunk and pelvis so that you are looking over your right leg
bring the arms up horizontal to the floor at shoulder height
relax the shoulders, move the shoulder blades toward the pelvis, and spread the fingers creating a line of energy along the underside of the arms
rotate the arms so that the palms are facing upward, then rotate the lower arms and hands, palms toward the floor
when ready, bend your right leg at the knee positioning it over your ankle
tighten and activate the back leg, pushing the heel into the ground
open up the pelvis, keeping the spine straight
keep the sacrum scooped in and draw the abdomen in
open up the chest, turn the head, and gaze over the front hand and fingers
hold the pose for as long as you desire, breathing in and out deeply
when completed, straighten your leg, allow your arms to fall by your side
turn, repeat the steps for the other side.
Cat Pose -- Marjariasana
start on all fours - knee's and hands on the floor
place the flats of your feet on the floor or curl your toes under
Inhale, lift the sacrum and head up, stretching the back.
Hold the move for a couple of seconds, feeling the stretch on the front of your body
Exhale, contract your abs, arching your back, bringing your sacrum and head toward each other.
Repeat several times, inhaling and exhaling as you move the spine.
Head Stand Pose - Sirshasana
This is one of the most difficult out of the yoga poses to perform without hurting yourself, so be very careful.
Start in a kneeling position or Cat Pose, facing a wall if you desire
interlock your fingers in front of you, on the floor
spread your arms and elbows out on the floor, creating a stable base
lift your hips into the air and position the top of your head into the interlocked hands and fingers
walk your feet toward your head
contract and engage your abdominal muscles to stabilize your torso
when ready, gently push your toes away from the floor, raising your legs upward
keep the back and legs straight, arms and shoulders relaxed
tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]
lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips
allow your shoulders to relax and move away from your ears, and lengthen your neck
relax your face, head, eyes, and jaw
with the downward pressure of your forearms against the floor, the pressure on the top of your head is light
As you inhale, pull energy through your feet, body, and down into your head
as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor
hold the pose for as long as you desire, breathing in and out deeply
when completed, slowly bend at the waist bringing your feet back to the floor
then, move back into kneeling position
rest - lie on the floor in Savasana or Corpse Pose for a few minutes.
Half Moon Pose - Ardha Chandrasana
start in a kneeling position, knees and hands on the floor
bend and move one leg between your hands. Knee above your ankle
extend the other leg back, toes touching the floor
breathe deeply, lengthening your back, neck, and extended leg. Breathe
when ready, push up and balance with your arm and leg into Half Moon Pose
turn your head and face the sky to naturally open up the torso
breathe into the core of your body, the area just below your navel -- your center of gravity and balance
with every exhalation, have a sense of your energy flowing out of your head, hands, and feet
hold the pose for as long as you desire, breathing in and out deeply
when ready, exhale down back into runners pose, then relax.
repeat the steps for the other side.
Hatha Yoga Poses - Vinyasa Exercise
Hatha Yoga Poses And Meditations
Therapeutic Hatha Yoga Poses
These hatha yoga poses, massage therapy training and other stress reduction techniques, 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.
