Hatha Yoga poses
About Hatha Yoga poses
Hatha Yoga Poses belong to a group of slow-paced and light exercises which are a good introduction to the fundamental yoga poses. Hatha Yoga system was introduced in the 15th century in India and it is one of the two branches of yoga that focuses on physical culture.
One of the key elements of Hatha yoga is breathing, controlling the breath will help to improve oxygenation of your body and relieve stress. Hatha yoga poses are ideal for body relaxation and stress relief.
Hatha Yoga poses have substantial tantric influence and are brilliant for mediation and slow relaxation, but if you prefer something more fast paced, try Vinyasa Yoga.
Hatha Yoga poses – Basic guidance
1. The practice of yoga improves posture, will increase flexibility and vary of movement. If you are new to yoga, you might find some of the poses challenging. You need to be patient and let your body get used to the techniques and movement in Hatha Yoga. You will notice the improvement over time and it will become easier for your body to adjust to different poses.
2. The strengthening, balance, and energizing effects of yoga are calming and relaxing. You need to let your mind free of any worries or thoughts, completely relax and try to concentrate only on your breathing and movement of your body.
3. Breathe normally when you are in the postures and when you move between postures. Breathe deeply and smoothly.
4. Never force yourself or strain your body during the stretching postures. Use simply the poses where your feel comfortable and breath normally.
5. Avoid advanced postures until your body is ready. Be patient and let your body get to the stage where you will feel comfortable while performing more advanced postures.
Hatha Yoga poses
Lets start with the basic Hatha Yoga poses:
1. Mountain Pose
The Mountain pose is one of the basis Hatha Yoga poses designed to promote alertness of body and mind, strengthens and tones your muscles, helps with concentration and focus.
2. Downward Facing Dog Pose
This is the most simple and known yoga pose. Even if you have never attended a yoga class you have probably heard about this basic yoga pose. Downward facing dog pose is often used as a warm up exercise or pose in transition from different yoga poses. It is sometimes referred to as the resting pose, transitional pose or strengthening pose. This pose allows you to build up your higher arms strength and gives your back, neck, chest, legs a nice stretch.
3. Warrior Pose
Warrior pose helps you to strengthen the entire body while improving mental capacity and self management. It shapes and tones the entire lower body, abdominal section and helps to reduce back pain.
4. Triangle Pose
The benefits of Triangle pose include revitalisation of nerves, veins and tissues, this pose also benefits your heart and lungs, forcing them to work together. Like other yoga poses, it promotes flexibility of your body and toning of your muscles. Triangle pose is recommended for reducing back pain.
5. Sun Salutation Pose
Sun Salutation pose combines several poses into one and can be used as a warm up exercise. The aim of this pose is to increase circulation, get your body used to a range of movements and create a certain flow between the movements. Sun Salutation pose prolongs your spine, stretches and tones your muscles, allows you to synchronise your breathing with your movement, it opens up your chest and calms the nervous system.
Recommended DVD:
Hatha & Flow Yoga for beginners
This DVD contains two 30-minute programs offering a great variety for your Yoga practice. First part of the DVD – The Hatha session – will help you to relieve stress, increase your flexibility and recharge circulation. The second part of the DVD contains Flow Yoga session which will help you to build strength and stamina. You can practice these two programs individually or mix elements of both as they complement each other very well.
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