Yoga Postures

Benefits...

• gives upper body strength

• great for the hips and legs

• energies all systems, body and mind

• a wonderful detox posture

• helps to balance the crown chakra - Sahasrara

Scroll to the end for details on hatha yoga postures and Ayurveda.

1. Start in a kneeling position, facing a wall if you desire

2. interlock your fingers in front of you, on the floor

3. spread your arms and elbows out on the floor, creating a stable base

   

4. position the top of your head into the interlocked hands and fingers

5. keep the legs straight, or bend the legs bringing them closer to the body, toes on the floor

6. when ready, gently push your toes away from the floor, raising your legs upward

7. keep your legs bent

8. hold these hatha yoga postures for as long as you desire, breathing in and out deeply

9. when completed, bring the feet back to the floor.

   
   

   

10. A variation is to have the legs spread

11. perform the asana as above, but instead of keeping the legs bent, have them straight

12. once you're in the head stand and you feel stable, spread your legs apart as far as possible

13. hold and breathe

14. when complete, bend the legs, feet to the floor, release the arms, and relax.

Related Hatha Yoga Postures

Discover different postures by clicking on the charts below...

Bridge Pose - Setubandhasana

An important stretching posture I teach my massage clients. Click to discover info and training in Massage Therapy Medicine.

1. start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's

2. place the arms stretched out on the floor just away from your body

3. gently scoop the sacrum or tail-bone to lengthen the lower back

4. inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky

5. exhale, lengthen the front and the back of your torso

6. now, breath deeply, expanding the rib cage and chest

7. hold this pose for as long as comfortable

8. when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time

Standing Forward Bend Pose -- Uttanasana

1. Start in a standing position, legs together, hands on hips

2. keep the toes pointing forward and root your feet deep into the earth

3. lengthen your whole body upward through the torso and top of the head

4. keep your shoulders back and square

5. exhale, bring your arms out to your sides

6. activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards

7. keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened

8. stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary for any ashtanga postures and hatha yoga postures

9. relax your neck, head, face, and jaw

10. as you inhale, draw the energy up the legs and into your pelvis

11. as you exhale, lengthen the spine

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

Downward Facing Dog Pose - Adho Mukha Svanasana

1. Begin from Cat Pose - Marjariasana -- hands and knee's touching the floor

2. extend your arms and hands out in front of you, shoulder width apart

3. pull the upper arm bones -- humerus -- into the shoulder joints, and lengthen the spine

4. rotate the upper arm bones spreading the shoulder joints

5. curl your toes under and exhale, lifting the pelvis and sitting bones into the air toward the sky

6. keep the knee's bent and heels off the floor

7. lengthen through the spine and arms, stretching the pelvis up toward the sky

8. straighten the legs moving your heels toward the floor

9. Inhale, draw energy up the arms and legs into the pelvis

10. exhale, allowing all this energy to penetrate throughout the core of your body

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

12. when completed, bend your legs and come back to Cat Pose.

13. Repeat the steps again for more intense results.

Accredited Hatha Yoga Training Certification

My name is Karen Sandler.

If you're interested in becoming a hatha yoga teacher, I offer an outstanding 200 hour certification course.

For teachers, I offer outstanding 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.

Hand To Foot Balancing Pose

Cat or Table Pose - Marjariasana

1. start these excellent hatha yoga postures on all fours - knee's and hands on the floor

2. place the flats of your feet on the floor or curl your toes under

3. Inhale, lift the sacrum and head up, stretching the back.

4. Hold the move for a couple of seconds, feeling the stretch on the front of your body.

5. Exhale, contract your abs, arching your back, bringing your sacrum and head toward each other.

6. Repeat several times, inhaling and exhaling as you move the spine.

   
   Shoulder Stand Posture

   

   
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   Hatha Yoga And Ayurveda

   

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   Therapeutic Hatha Yoga Postures

   Sirshasana, Setubandhasana Hatha Yoga Postures and other Ashtanga Yoga exercises have the reputation for helping in certain disorders and illnesses. Hatha Yoga moves, positions and asana are never a substitute for medical attention, though they may aid in the correction of some disorders.

   
   Return from Sirshasana And Setubandhasana Hatha Yoga Postures For Strength And Balance. Ashtanga Yoga Exercises, Poses, Positions, Moves, Asana to Hatha Yoga And Massage Therapy Training You home

   
   

   Scott Coleman LMT CEMT CNMT
   Hatha Yoga Training
   Massage Therapy CEUs. CE Provider #50-1133
   Holistic Stress Reduction Techniques
   Orlando Florida FL 32810
   407-617-6602

   
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