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Top 5 Hatha Yoga Posses

Hatha yoga

What is Hatha Yoga  :Haṭha yoga is a branch of yoga. The Sanskrit word हठ haṭha literally means “force” and thus alludes to a system of physical techniques.Traditionally, hatha yoga is a catchall term for any type of yoga that pairs poses (“asanas”) with breathing techniques (“pranayama”).

 5 Hatha Yoga poses 

1. Tadasana ( Mountain pose ) 

Tadasana, Mountain Pose or Samasthiti is a standing asana in modern yoga as exercise.

Mountain Pose: Step-by-Step Instructions

  1. Stand with your big toes touching and a small amount of space between your heels.
  2. Root down with your big toe mounds, and pull up with your inner arches.
  3. Press your thighbones back while gently releasing your tailbone down.
  4. Draw your shoulders back to align with your side body while softening your front ribs toward your frontal hipbones.
  5. Stack the crown of your head above your pelvis with your chin level to the floor.

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           7 Tadasana benefits

  • Promotes good posture. Dealing with spinal pain? …
  • Improves your flexibility. Tadasana may also improve your flexibility. …
  • Boosts your self-esteem. …
  • Strengthens your legs and abs. …
  • Keeps your digestive tract on track. … sdfsdf
  • Develops better balance. …
  • Offers a beginner-friendly yoga pose.

Vrikshasana (Tree pose)

hath yoga

Vrikshasana or Tree Pose is a balancing asana.

TREE POSE: Step-by-Step Instructions

  • Stand tall and straight with arms by the side of your body.
  • Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.
  • Make sure that your left leg is straight. Find your balance.
  • Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-folded position).
  • Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
  • Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
  • With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
  • Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.

https://www.youtube.com/watch?v=Dic293YNJI8Some health benefits of Vrikshasana are:

  • It strengthens the legs, and opens the hips.
  • It improves your neuromascular coordination.
  • It helps with balance and endurance.
  • It improves alertness and concentration.
  • It may help those who suffer from sciatica (nerve pain in the leg)

Uttanasana (Standing Forward Bend )

Uttanasana or Standing Forward Bend, with variants such as Padahastasana where the toes are grasped, is a standing forward bending asana in modern yoga as exercise.

Standing Forward Bend: Step-by-Step Instructions

  1. Take a standing position; keep your feet and shoulder distance apart and parallel to each other.
  2. Press your feet down in to the ground and ground yourself powerfully.
  3. Now breathe out and gently bend down from the hips (not the waist) and place your chest and stomach on your thighs.
  4. If you are a beginner, you ought to bend your knees slightly to accomplish this.
  5. If your knees are bent, make sure that they’re straight over your toes.
  6. Slowly begin to straighten out your legs however check that your chest and abdomen never leave your thighs.
  7. Now elevate your hips as you straighten through your hamstring muscles all whereas pressing your heels into the ground.

Benefits of Uttanasana

  • It maintains the functions of liver, kidneys and spleen.
  • Beneficial in flexibility of the hips.
  • Gives Strengths to the knees and spine also.
  • It improves the process of blood circulation.
  • Helps to improves posture and alignment.
  • Useful for stretching the leg muscles like calves and hamstrings.
  • Improves the functions of endocrine and nervous system.
  • Helps in cellular growth.
  • Eases tension in the back, shoulder, and neck
  • Useful for toning and activating the muscles of the abdomen.

Setu Bandhasana (Bridge pose )

Bridge Pose (Setu Bandha Sarvangasana) is one of the first back-bending yoga postures that many new students learn. And yet, much like the rest of asana practice, it is also a posture from which you can continue learning for your entire lifetime.

Bridge Pose: Step-by-Step Instructions

  1. Lie on your back in the center of your mat with your knees bent, your legs and feet parallel and hip-distance apart.
  2. Move your feet closer to your buttocks. Press down firmly through both of your feet and inhale to raise your hips, lifting from the pubic bone rather than the navel.
  3. Clasp your hands under your back on the floor. Broaden your collarbones and get on top of your shoulders. Firm the outer shins and roll your upper thighs inward. Press down firmly through your heels and lift the back of your thighs and the bottom of your buttocks even higher while keeping the thighs parallel.
  4. To finish, exhale, release your hands, and lower to the floor. Allow your back to rest in a neutral state as you observe the spaciousness within your chest.

Beginner’s tip

To activate your inner thighs and glutes, place a block between your knees and hold it there firmly as you lift and lower your hips.

Pose Benefits

Bridge Pose improves posture and counteracts the effects of prolonged sitting and computer work. It may help relieve low back pain and can counteract slouching and kyphosis (abnormal curvature of the spine). The pose gently stretches your abdomen, chest, and the area around your shoulders while strengthening your back muscles, buttocks (glutes), thighs, and ankles.

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