35 Hatha Yoga Asanas (Pose), benefits

About Hatha Yoga

Hatha Yoga asanas (Pose) are different from other forms of exercise, such as running, biking or swimming. The yoga asanas along with the breathing not only align your bodies skeletal structure and strengthen the muscles, but they also have a profound effect on your mind and your emotions.

Yoga postures can often free blocked emotional energy. It is the experience of students who have been practicing for a while that they sometimes find themselves suddenly crying or just feeling very emotional. The release of physical tension which comes from doing the many of the poses in Yoga can have a cathartic effect on your emotions.

35 Hatha Yoga Asanas

  1. Salutation to the Sun
  2. Seated Angle Pose, Upauishta Konasana
  3. Plough Pose Halasana Yoga
  4. Shoulderstand Pose (Sarvangasana)
  5. Both Big Toe Pose
  6. Upward Bow Pose
  7. Frog Pose
  8. Extended Side Angle
  9. Headstand
  10. Waist Roll
  11. Body Straight Pose
  12. Head to Feet Pose
  13. Fish Pose
  14. Expanded Leg Stretch
  15. Camel Pose
  16. Bridge Pose
  17. Rock the Cradle
  18. Bhujangasana (Cobra Pose)
  19. Head Knee Pose
  20. Yoga Sit-Up
  21. Side Bend Pose
  22. Half Lord of the Fishes Pose
  23. Pidgeon Pose
  24. Leg Warm-Up
  25. Extended Hand to Big Toe
  26. Lotus Pose or Padmasana Yoga
  27. Arm and Leg Raise Pose
  28. Forward Bend
  29. The Tree
  30. The Warrior
  31. The Intense East Stretch Pose
  32. Balance Exercise
  33. Corps Pose
  34. Horizontal Arm Stretch
  35. Salutation to the Moon

Hatha Yoga benefits

In Hatha Yoga, your breathing is deepened and synchronized with the postures.

The synchronized deep breathing allows you to relax into the poses. The poses themselves will only evolve into their intended form as your breathing deepens and your muscles begin to relax, this is what makes Hatha Yoga distinctive from other forms of exercises. Tension is released while in the pose.

The postures will not leave you feeling fatigued or overexerted after your workout. The postures with the breathing are designed not only to give you a healthy vigorous body but they may also awaken deep emotions and unlike other forms of exercise they develop an awareness of your inner self.

Equipment for Hatha Yoga

You don’t need special equipment or exercise paraphernalia to begin practicing hatha yoga all you need is a quiet warm and ventilated room with soft or natural light.

Practice on a comfortable surface such as a carpet or a mate. You can wear anything as long as it does not impede your movements or bind too tight. Start each session very slowly.

How to do

Start slowly, with simple postures the movements and the poses will gradually become easier. Feel your bodies tight areas. Soften the tightness slowly and with deep breathing, do not force the stretch before the muscle is ready.

Concentrate on your breathing instead, lengthen your exhalations when you feel any tightness. You should allow the muscles to relax into the poses.

Be very alert to the overall condition of your body, do not hurry past its natural limitations in an attempt to do the poses correctly.

A Hatha yoga posture is called an Asana. There are three stages to each Asana, coming into the pose, holding it, and coming out of it. Come into the pose slowly and continuously do not strain for the pose, deepen your breathing as an aid. Hold the pose for as long as is comfortable for you, the real work of an Asana is done while you hold the pose. Once you are relaxed in the pose adjust yourself for maximum stretch. Then stay quiet and motionless in the pose. Release very slowly, exhale deeply as you release.

When to Practice

When you practice Hatha Yoga, it is important to follow a pattern of Asanas which will maintain the proper curvature of the spine, we will be including some recommended posture sequences soon. During a sequence, the body is bent and stretched with pose and counter-pose.

Asanas should counterbalance each other. So each series of Asanas should be followed by its opposite stretch. Asanas which work primarily on one side of the body should be repeated on the other side. Whether you are new to Yoga or more advanced, regard the sequences as a pattern on which to build upon.

Points to note

We encourage you to try Hatha Yoga on your own but if you have injuries or illness please consult a physician before you begin a Yoga program.

Hatha Yoga exercise is safe if done correctly,

please read the instructions beside each pose carefully. Yoga postures affect every part of the body stretching and toning muscles, joints, the spine, and the entire skeletal system.

All the vital organs and glands are affected by the postures which stimulate and massage them. The whole body is benefited by yoga postures and the deep breathing which is done with them.

Hatha Yoga unifies mind, body, and spirit bringing you to new heights of physical and mental well being. Enjoy your yoga practice.