Hatha yoga postures: 10 essential asanas and their benefits
The main asset of Hatha yoga, is to provide harmony in your body and mind. In this article, you will discover what Hatha yoga is, the benefits of this yoga, tips that will help you in your practice, as well as basic postures of Hatha yoga.
Summary:
Hatha yoga is a form of yoga, which focuses primarily on the physical postures and the breathing. Its goal is to balance your body with your mind. This will allow to favour the preparation to meditation.
It is not really a style of yoga, but rather a category of yoga in its own right. It can incorporate many other styles of yoga such as Vinyasa yoga or Ashtanga yoga.
Moreover, it is a very good approach for those who are new to yoga. This practice is composed of 84 fundamental yoga postures, called asanas, with many variations. Breathing exercises are just as important as the postures, as it helps you work on your breath. In addition, during your Hatha yoga class, you will have the opportunity to say mantras that will have an effect on your body and mind, which will allow you to regulate your energy.
The benefits of Hatha yoga
By practicing Hatha yoga regularly, you will see many physical and mental benefits appear on your body.
On a physical level, Hatha yoga postures help with flexibility, increase your strength and improve your balance, relieve low back pain, work on your alignment, and can help lower your blood pressure. In addition, the postures and breathing techniques of Hatha yoga, will allow you to improve your immunity, reduce the signs of aging, regulate your hormones, and promote good blood circulation. And if you suffer from back pain, some Hatha yoga postures can gently relieve you.
At the level of your mind, Hatha yoga can help you to reduce your stress and anxiety, relieve your tension, connect your body and mind, increase your feelings of happiness and well-being, release your sadness, and enhance your mental focus. sadness, and promote your mental focus.
Thus, you have the opportunity to use your yoga practice to be more connected to yourself, and to be more yourself, and be more engaged in the world you live in.
How to practice Hatha yoga?
Hatha yoga can be practiced at any time of the day, when you need a break, a little energy, or inner calm. But, Hatha yoga is also ideal in the evening, to release your tensions accumulated during your day.
To practice your Hatha yoga class, you have the option of doing it in a yoga studio near your home. Also, many teachers offer a trial session, so take the opportunity to make sure you like yoga. Your physical presence at a yoga class will allow your teacher to correct your postures and to adapt his session to your level. Your progression in the practice of Hatha yoga will be more than
better and more rewarding.
You can also practice Hatha yoga at home, by trying videos found on YouTube, or live online classes. Don’t hesitate to check out social networks, which are full of yoga teachers offering classes for all levels.
In addition, to practice your Hatha yoga class, you will need several things:
-
A mat
Choose a comfortable mat of at least five millimeters
thickness. - Yogabricks/yoga strap : to help you perform certain postures.
- A cushion A cushion : to raise your buttocks and to facilitate some of your postures.
- A comfortable outfit For the bottom, choose shorts, corsairs or pants made of cotton or an elastic, breathable material that allows for movement. And for the top, we advise you to wear a tank top or a tee-shirt, which will follow you in your movements.
- A sweater/blanket : for your relaxation phases.
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Who can practice Hatha yoga?
Hatha yoga is a yoga open to all. All people who wish to introduce a sport practice in their life are welcome. There is no age or physical condition necessary to start this type of yoga. Indeed, you practice it at your own pace and adapted to your level, without hurting yourself.
Moreover, this yoga is a good introduction to the subject, but it is not a yoga easy to practice. It can be difficult to practice, both physically and mentally. But as you go along, you will progress very quickly, and you will you will gain in flexibility, concentration and serenity.
And, there are as many ways to practice Hatha yoga, as there are teachers who practice it. So don’t hesitate to try several classes, either online or in the studio, before finding the one that before you find the Hatha yoga class that appeals to you, and that suits you best.
You can consult the site of teachizi to find your yoga teacher, or to learn more about learn more about Hatha Yoga.
The candle posture: Sarvangasana
- Lie on your back, join your feet and place your arms at your side .
- Keep your neck and back supported on the floor, and raise your legs to 90 degrees.
- And lift your hips by placing your hands behind them. Then raise your legs stretched towards the ceiling.
The posture of the dead: Savasana
To do this, you must:
- Lie on the floor with your legs straight and your arms away from your body.
- And let go!
In addition, your body tends to get tense from all your daily activities and even more so if you are in pain. So when you learn to relax, all your muscles, your energy and your mind recover as if from a well-deserved rest.
The plough posture: Halasana
The plow posture is also often taught. This is an exercise that stretches your spine, increases your flexibility, and decreases your back pain .
- Lift your legs up.
- And lower your feet behind your head and put your feet on the floor.
The posture of the claw : Paschimottanasana
- Place yourself in a sitting position. Bring your legs together in front of you, keep your spine straight, and place your hands on the floor beside your hips.
- Flex your feet and raise your arms.
- And touch your thighs with your belly, and grab your toes.
Cobra pose – Bujangasana
The cobra posture is a yoga exercise, very well known by yogis. It is often used to relax the abdominal muscles after a workout.
Here are the steps to follow, to achieve this posture:
- Lie down on your stomach and press your pelvis against the floor.
- Bend your arms, placing your hands under your shoulders, with your legs straight and your feet together.
- Lift your chin and stretch your spine.
- And lift your chest, without using your arms which remain flexed.
Thestanding pincer posture: Uttanasana
The standing pinch pose is a basic posture, which allows you to calm your mind. Your blood is returned to your head, your brain is oxygenated, your heart rate slows down, and your leg, back, stomach and head pain is reduced.
To achieve this posture, you must:
- Stand with your back straight.
- Gradually move down to your feet to touch them.
- And wrap your neck and head so that they touch your lower body.
The grasshopper posture: Shalabasana
The grasshopper posture is one of the most complex postures, which helps to strengthen your back and make your spine flexible.
The backbend is intense, and it works on your lower back. It also activates energy and is recommended for all people suffering from insomnia, constipation and anemia.
In order to achieve this position, you must:
- Lie on the floor on your stomach.
- Keep your head on the ground.
- Position your arms at your sides.
- Lift your lower body so that your feet are above your head.
The bow pose: Dhanurasana
From a physical point of view, it is a difficult twisting posture to achieve. It consists of a complete counterbalancing of the spine.
Here are the steps to follow, to achieve this posture:
- Lie on your stomach, rest your head on the floor, bend your knees back.
- Lift your chest and grasp the balls of each of your feet with one of your hands.
- Try to stabilize your posture, while maintaining the angle created.
This posture will strengthen your back, stretch your abdomen, circulate your energy, and tone your spine.
The head down dog posture: Adho mukhasvasana
The head down dog pose is one of the most famous exercises in the yoga world. The practice of this posture is recommended for all people suffering from back problems, or sleep disorders.
Here are the steps to follow, to achieve this posture:
- Get on all fours, keeping your knees under your hips and your hands on your shoulders.
- Raise your pelvis, stretch your legs to the maximum, and relax your neck and head.
- Spread your legs slightly.
- Glue your heels to the floor.
- Open your torso outward.
The triangle posture – Trikonasana
The triangle posture will stretch your vertebrae, in a lateral bending movement on each side of the body. It is a posture of anchoring, via the support of the feet on the ground.
Here are the steps to follow, to achieve this posture:
- Stand with your legs at least one meter apart.
- Stretch your arms out along your shoulder line and turn your palms toward the floor.
- Point your right foot inward and your left foot outward.
- Bend your chest and pelvis to the right.
- Extend your leg and touch your foot with your right hand.
You have just entered the world of Hatha yoga . You have discovered the postures that you can practice. Now it’s up to you if you want to take a yoga class!
