Five Hatha Yoga Poses To Open Your Mind, Body And Spirit

Every time you step onto your mat, you link into a tradition that reaches back more than 5,000 years. You share the same intention as the rishis who were exploring the nature of reality and human beings’ inner worlds through meditation and the physical practice of yoga. Their goal, to find unity through these studies, has not changed as yoga has grown to connect people over five millennia and around the world. But, not surprisingly, the

This five-lesson series covering the basic postures of modern Hatha Yoga Poses helps get you familiar with Hatha Yoga, beginning with the foundational positions (asanas). Even the basic asanas have multiple dimensions, and by practicing and continuously exploring them you will create a solid foundation for your Yoga practice.

hatha-yoga is composed chiefly of prānāyāma, which is regulation of breath, āsanā, the practice of various postures, and a set of six bandhas or body-purifications. Although the writer of these words holds to the opinion that these physical practices cannot develop the mind at all, or contribute to its yogic or occult experience, he agrees that when the hatha-yoga exercises are properly done they are very beneficial to the body. Abdominal Exercise As long as people have bodies they should treat them if possible as prize animals, but if that is too much to ask they should at least give them good exercise as well as good rest and good food.

Padmasana
Sit on your mat with your legs straight in front of you. Warm up by bending your left leg and place the sole of your foot into the crook of your right elbow. Clasp your hands over your shin and rock your leg gently side to side. Bend your right leg and bring your foot as close to the left groin as possible. With your hands on the underside of your left shin, bend your left leg and slide it gently on top the right. Bring the right knee as close the left as possible and keep the soles of the feet perpendicular to the floor. Reverse and repeat with the right leg on top.

Virabhadrasana 
Stand in Tadasana (mountain pose). Step your right foot to the back of the mat—about 3 or 4 ft. behind you. Raise your arms, bend your left knee so that your knee is directly over your toes. Straighten your left leg and press all four sides of your left foot into the mat. Raise your arms overhead. If your back permits, arch  back. Return to Tadasana and repeat by stepping back with your left leg and bending into your right knee.

Padangusthasana
You may need a strap for this pose if your hamstrings are tight. Begin in Tadasana (mountain pose). Bring your left knee up in front of you. Hold the outside of your left foot with your left hand if that is available to you, interlace your fingers and place them under your foot or loop a strap around your foot. On an inhale, extend your left knee forward and straighten your left leg as much as possible. Focus on your breath and the stability of your supporting leg. If you feel steady, bring your left leg out to the side. Hold for 30 seconds, then repeat on the other side.

Salabhasana
Lie face down on your mat. You may want extra padding under your pelvic bones and ribs. Rest your forehead on your mat and place your arms alongside your torso with your palms up. Take a few breaths to get the feeling of pushing off the mat as you inhale and hollowing out as you exhale. Inhale and raise both feet and your arms off the floor. At the same time, raise your head. Keep your gaze down or slightly forward.

Halasana 
Lie on your back. Bend your knees and bring the soles of your feet close to your buttocks. With your arms by your sides, extend your heels toward the ceiling. Press your palms against your back and begin to lower your legs over your head, releasing one vertebra at a time. Eventually, your toes will touch the floor in back of your head.he beauty of Hatha is that even the simplest poses remain challenging and interesting as you learn to deepen, relax and explore the edge of the particular movement. The discipline makes it easier to be present fully and benefitting from the life-enhancing possibilities of a yoga practice that stretches, strengthens and balances mind, body and spirit.