The large number of yoga now days is testament to the popularity of yoga as a form of exercise , relaxation and rejuvenation. Yoga is derived from the Sanskrit; the root word “yuj” means “yoke”. Therefore, yoga strip the body and mind together and helps it work as one. “Yoga” is a general term that encompasses many schools and practices.
Yoga originated from the pre-Vedic times is said
. Buddhists have Nikayas the first mention of yoga practices. The Yoga Sutras of Patanjali Yoga registration practices of the first millennium BC, pre-philosophical speculations and Samkhya. The most known schools of yoga are Hatha Yoga and Raja Yoga. Hatha yoga emitted from the tantra, and at the turn of the first millennium.
Swami Vivekananda succeeded in popularizing yoga in the west end of the 19th and 20th centuries Hatha yoga became popular in the 1980s as a physical exercise program.
Yoga has eight “members” (or Ashtanga in Sanskrit) Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. Each limb is associated with a way to achieve a healthy life. Only asana involves performing yoga postures.
What is Hatha Yoga?
Also known as hathavidya, hatha yoga postures are most commonly associated with the physical practice of yoga. “Hatha” means force or violence in Sanskrit. the name was probably given due to the fact that hatha yoga poses seemed forceful compared to the other practices of those times.
Today, hatha yoga is used interchangeably with yoga. In modern times, hatha yoga denotes a series of gentle poses no flow between them. Hatha yoga includes basic postures and therefore ideal for beginners. A typical Hatha Yoga class is slow-paced; stretching exercises it is simple breathing exercises and possibly sitting meditation. Hatha yoga is said to be introduced by Yogi Swatmarama, who wrote the manual classical Sanskrit called Hatha Yoga Pradipika.
Eight Different styles of yoga
There are eight different styles of yoga – Anusara, Ashtanga, Bikram, Hatha, hot yoga, Iyengar, Restorative, and Vinyasa. The difference between yoga and vinyasa or hatha ashtanga is that a class of Hatha Yoga will leave you with a feeling of relaxation, while ashtanga vinyasa or are the most intense sessions. hatha yoga can be made harder by keeping them longer and deeper.
Here are ten basic Hatha Yoga Poses
When performing hatha yoga poses or “asanas”, you should inhale when you are stretching or open the body and exhale when the body contracts. Do not hold your breath when holding hatha yoga. You should breathe normally.
1. Mountain Pose:
The mountain pose helps improve your posture. This is usually the starting position for all other hatha yoga postures.
- Relax your shoulders, let her loose on the sides and standing with feet together, arms.
- Deeply inhale and raise your arms above your head. Your palms should face each other.
- Hold this posture of hatha yoga for 30 seconds to a minute. Breathe normally.
- While reducing your arms, exhale gently.
2. Tree Pose:
The attitude of the tree is known as “vriksasana” in Sanskrit. This asana hatha yoga focuses on the alignment of the head, spine and hips.
- Stand straight with feet together and hold arms hanging loosely at his sides.
- Placing your body weight on the left leg, bend the right knee and the rest of the sole of her right foot on her inner left thigh. Your hips should be looking forward.
- move your hands in front of your chest and place your palms.
- Then, take a deep breath and raise your arms above your head, palms facing each other, but separate.
- Hold for 30 seconds.
- Press your body in this position, while gently exhale and lower your arms.
- hatha yoga poses Repeat on the other side of the body.
3. Place the front curve:
This asana hatha yoga is also known as “foot-to-hand pose” or “hastapadasana” in Sanskrit. It stretches the back muscles and makes the spine flexible. It also helps to tone the abdominal organs and rejuvenates the nervous system, increasing blood flow. However, people who have injuries or suffer lower back pain or cervical spondylitis should not make such hatha yoga postures.
- Stand on your mat with your feet hip width.
- While inhaling, stretch the spine.
- Exhale and bend forward at the hips.
- Try to rest your hands beside the feet or legs.
- His chin will be stored on your shoulders and should be relaxed and away from the ears.
- hatha yoga asana Hold this for 30 seconds to a minute.
- Inhale slowly back and feet.
4. Warrior Pose:
The attitude of the warrior is known as “virbhadrasana” in Sanskrit. There are three variations of this asana hatha yoga pose and beginners is called Warrior I. strong arms, thighs, shoulders and back muscles is built. It is considered to be one of the postures of hatha yoga more elegant.
- Place your feet three to four feet away.
- Turn the right foot at an angle of 90 degrees outward.
- Place your arms out, palms down.
- Then bend the right leg at a 90 degree angle. Make sure your knee does not extend beyond the ankle.
- look over his right arm and hold this position for one minute. Repeat hatha yoga poses on the other side.
5. Downward Facing Dog Pose :.
Also known as “Adho Mukha Svanasana” Sanskrit hatha yoga this attitude exercises the buttocks, traps, lats, triceps and hamstrings
- Rest on your hands and knees and extend the fingers down flat.
- Turn your toes and as you exhale, lift your knees off the mat.
- Push heels toward the floor, keeping your knees slightly bent.
- Hold for one to three minutes.
- As you inhale, bend your knees back to rest on the mat.
6. Bridge :.
“Setu Bandhasana” as it is called in Sanskrit, builds strong muscles of the back and stretches the neck, chest and spine
- lie on your back with knees bent, arms resting at your sides, and soles of the feet flat on the floor.
- push your heels as close to your buttocks as possible.
- As you exhale, push hips up and out and press your feet and arms down on the mat.
- Keep your hands under the pelvis. Lift the chin and press your shoulders down.
- Hold for 30 seconds to a minute.
- Inhale and slowly roll your spine on the mat.
7. Bound Angle
Called “konasana baddha” in Sanskrit, this hatha yoga pose opens the groin and hip. blood flow is increased to the pelvis.
- In one sitting, bend your knees and place the soles of the feet together position.
- Pull your heels together inward and push your knees toward the floor.
- sit up straight, make sure your shoulders are relaxed, and hold the position for 30 seconds to a minute.
8. Giro sitting
This hatha yoga pose strengthens the oblique muscles, increases blood circulation, spreads to the shoulders, back and hips.
- stretch your legs on the mat while in a sitting position.
- Place the right foot on the left thigh and rest solely on the ground. Bend your left knee.
- Move the left arm out so that the elbow touches the thigh.
- Twist your body to the right. Hold this position for one minute and then switch sides.
9. Easy Pose
known as “sukhasana” in Sanskrit, this hatha yoga attitude is not difficult to learn.
- Sitting cross-legged on the mat so that each foot is below the opposite knee legs.
- make sure your feet are relaxed and pelvis is in a neutral position.
- put your hands on your lap with palms up, or kneeling with palms down.
- Stretch the spine and breathe deeply.
10. Staff Pose
Called “dadasana” in Sanskrit, this asana hatha yoga helps stretch the back of the legs, the chest is opened and lengthens spinal column.
- Sit on the mat with your legs straight.
- put your hands on the mat behind his hips with fingers pointing away from you.
- While pressing down the hips, straighten your spine.
- relax your back and shoulders, and chest thrust out.
- Push your heels away from your body, pulling at the same time on your toes.
- Hold this position for three to five breaths.
Benefits of Hatha Yoga
The practice of Hatha Yoga poses regularly has several benefits for the human body as:
1. The flexibility of the spine:
hatha yoga poses improve mobility of muscle joints and improve flexibility. It also strengthens the spine and relieve back pain. Conditions such as bad knees, swayback, scoliosis, tight neck and shoulders benefited from hatha yoga postures.
Since gives the practitioner a sense of well-being, both mentally and physically, which helps the body age gracefully
3. Invigorate the endocrine system
Accelerates endocrine glands and improves digestion and excretion.
4. Relieves stress
relieves tense muscles therefore making the body feel fresh. It also reduces the effects of chronic stress on the body.
5. Improved psychological health
Along with the physical benefits, hatha yoga poses improve the mind and spirit as well. levels of intuition and creativity rise, and enhance concentration.
Women who practice hatha yoga poses regularly find work that makes us shorter and less painful.
Who can do and who to leave out Hatha Yoga?
basic hatha yoga postures can usually be done by people of all ages. However, if you are suffering from a fracture or chronic diseases such as hernia, tuberculosis or ulcers, then you should consult an experienced yoga teacher before doing the asanas.
Hatha yoga is the form most commonly practiced yoga in the world and gives balance, strength and well-being of mind and body.