Hatha yoga was launched by Yogi Swatmarama. In Sanskrit, “ha” means sun and “tha” means moon. The exercises of hatha yoga are designed to strengthen your body and mind. The poses of hatha yoga mainly focus on the free flow of energy in the body.
Benefits of Hatha Yoga
- Eliminates toxins
- Purifies the body
- Helps to get rid of undesirable cravings, like smoking, alcohol, drugs, etc.
- Gives healthy body
- Relieves stress
- Better sleep
- Enhances muscle tone
- Increases and improves energy levels
- Removes muscle pain/stiffness
- Improves blood circulation
- Decreases high blood pressure
- Improves heart rate
1. Padmasana (Lotus pose)
Step 1- Sit, keeping your back straight.
Step 2- Slide your left leg and put it over your right thigh.
Step 3- In the same manner, slide your right leg and put it over your left thigh.
Step 4- Join your hands like you are doing a prayer.
Step 5- Calm down your mind.
Step 6- Stay in this posture for as long as you can.
2. Virabhadrasana I (Warrior I)
Step 1- Stand straight and breathe in.
Step 2- Put your hands upwards and exhale.
Step 3- Put your right leg back, and your knee shouldn’t be bent. Keep your breathing normal.
Step 4- Put your left leg forward and bend your knee.
Step 5- Bend your body little backwards.
Step 6- Keep your hands straight and upwards.
Step 7- Stay in this posture for 30 seconds or so.
Step 8- Put your hands down slowly and make your body posture straight. Repeat it by putting left leg backwards.
3. Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
Step 1- Keep your body posture straight.
Step 2- Slowly lift your right leg upwards.
Step 3- Do not bend your right knee.
Step 4- With the help of your right hand; try to hold your right toe.
Step 5- Keep your left palm on your waist.
Step 6- Stay in this posture for a few minutes. Then, return to your original posture.
Step 7- Repeat the same on the other side.
4. Salabhasana (Locust Pose)
5. Halasana (Plow Pose)
Step 1- Lie down supine on the ground.
Step 2- Bend the knees of both legs.
Step 3- Raise the sole of your legs towards the ceiling.
Step 4- Put your palms on the ground, and your hands should be straight. Your elbows should be locked.
Step 5- Slowly lift your butt upwards.
Step 6- Gently bend your legs backward, above your head. Remember, your toes should touch the ground.
Step 7- Stay in this position for 3-5 minutes. After that, return to your original posture.