Beginner Hatha Yoga Poses

girl doing yoga exercise on beach

Hatha Yoga is the path of Physical Yoga or Yoga of Postures is the most popular branch of Yoga. This style of yoga considers the body as the vehicle for the soul. It uses physical poses or asanas, breathing techniques or pranayama, and meditation in order to bring the body in perfect health and for the more subtle spiritual elements of the mind to emerge freely. The practice of Hatha Yoga will aim for the union of the body and the soul, to fill the body with life force. Swami Svatmarama believed that the regular practice of Hatha Yoga asanas could give “steadiness, health, and lightness of body.”

Virasana

Virasana (Hero’s pose) stretches the ankles, gluteal muscles, and other smaller muscles in the hips. Also, therapeutic for high blood pressure and asthma

Matsyendrasana

The Hatha Yoga Pradipika lists a number of specific benefits for Matsyendrasana (the Lord of the Fishes Pose). These benefits include increased appetite, the destruction of multiple diseases, and the awakening of kundalini energy.

Paschimottanasana

Paschimottanasana (the Intense Back Stretch) is a deep stretch for the entire posterior chain of the body. The posture creates openness in the calves and hamstrings and can relieve tension in the back muscles as well.

hero pose

Dhanurasana

Dhanurasana (the Bow Pose) stretches the hip flexors, abdominals, chest, and shoulders. The posture also strengthens the back muscles.



Yoga Poses to Ease Digestive Discomfort

woman stomach ache 2

If you’re one of the many American who suffers from occasional digestive discomfort, yoga offers a natural way to get relief. Just as you would adapt your diet to address your needs, try including some of these poses into your regular practice.

Cat-Cow – Marjaryasana-Bitilasana

cat pose 2

  • Improves posture and balance
  • Strengthens and stretches the spine and neck
  • Stretches the hips, abdomen and bac
  • Increases coordination
  • Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
  • Relieves stress and calms the mind

 

Downward-Facing Dog – Adho Mukha Svanasana

  • Calms the brain and helps relieve stress
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure
  • Helps prevent osteoporosis

 

Extended Puppy Pose – Uttana Shishosana

  • Releases tension in you upper arms, shoulders, and neck
  • Expands the whole front of your chest
  • Stretches out your abdominal muscles
  • Gently stimulates your back muscles in preparation for further backbends
  • Opens up your hips and stretches your hamstrings

 

Bridge Pose – Setu Bandha Saravangasana

  • Streches your chest, neck, spine, and hips
  • Strengthens your back, buttocks, and hamstring muscles
  • Calms your brain and central nervous system
  • Alleviates stress and mild depression
  • Massages abdominal organs and improves digestion/li>
  • Relieves the symptoms of menopause
  • Reduces anxiety, backaches, headaches, and insomnia

 

Wind-Relieving Pose – Ardha Pawanmuktasana

  • Stretches the neck and back
  • Pressure on the abdomen releases any trapped gases in the large intestine
  • Blood circulation is increased to all the internal organs
  • Relieves constipation
  • Strengthens the back and abdominal muscles
  • Massages the intestines and other organs in the abdomen
  • Eases tension in the lower back
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