Before you begin doing the actual Hatha Yoga poses, start by doing the Standing Deep Breathing pose, also called the Pranayama. This will help you expand your lungs, improve detoxification of the organs, and increase mental relaxation as well as blood flow – all of these will prove very useful during your Hatha Yoga workout.
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More detailed instructions
Do the above pose for a few minutes, and then move on to the remaining Yoga Poses, outlined below:
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More detailed instructions & video here
Awkward Pose: Utkatasana
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More detailed instructions
Eagle Pose: Garurasana
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More detailed instructions
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Standing Bow-Pulling Pose: Dandayamana Dhanurasana
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More detailed instructions & Video here
Balancing Stick Pose: Tuladandasana
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– Compresses belly and throat to flush out and stimulate abdominal organ
– Alleviates diabetic disorders
– Balances levels of blood suga
– Aids immune system and metabolic functions by stimulating thyroid
– Helps regulate pancreas and revitalizes kidneys
– Works digestive, endocrine, and reproductive systems
– Enhances flexibility of calves, hamstrings, sciatic nerves, and spine
– Strengthens abdominal muscles and legs (particularly calves and quadriceps)
– Slims belly, buttocks, hips, and waistline
– Invigorates and stretches shoulders (especially deltoids and trapezius)
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Tree Pose: Tadasana
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Toe Stand Pose: Padangustasana
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Corpse Pose: Savasana
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(NOTE: This pose requires 80-20 breathing, whose “How-to-Do” is described first. The “How-to-Do” for the pose is explained immediately after.)
How to Do 80-20 Breathing:
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(NOTE: This pose has 2 How to Dos: the first explains doing the pose with 1 leg only, and the second explanation involves both legs.)
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Full Locust Pose: Poorna Salabhasana
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– Works entire spine
– Boosts circulation to heart and lungs
– Improves oxygen intake by opening rib cage; this enables maximum expansion of lungs
– Upgrades functioning of spleen, kidneys, liver, and small and large intestines by massaging abdomen
– Enhances digestion
– Opens shoulder joint
– Helps correct posture
– Develops internal balance and harmony
– Invigorates mental focus and perseverance
– Betters flexibility of deltoid, latissimus, scapula, and trapezius muscles
– Stretches hip flexors and psoas muscle
– Relieves backaches by invigorating entire spine
– Revitalizes all spinal nerves by increasing circulation to all of spine
– Strengthens abdominal muscles, hips, thighs, and upper arms
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Fixed Firm Pose: Supta Vajrasana
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(NOTE: If you feel tightness in the hips or lower back, you may need more time before you can relax in this pose.)
Camel Pose: Ustrasana
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(NOTE: If you feel dizzy during this pose, keep pushing your hips forward and remember to breathe. The backward bend causes a change in blood pressure, which can result in dizziness.)
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Once you are finished doing all the poses (or whichever you choose to do), you should finish off with the Blowing in Firm pose, which is the final breathing exercise, also known as Kapalbhati-in-Vajrasana. You’ll do this to clear your mind, remove any stale air from your lungs, improve bowel movement and oxygen flow to the body, and even help normalize your blood pressure.
]]>Blowing in Firm – Final Breathing Exercise: Kapalbhati-in-Vajrasana
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