Today the practice of many types of yoga has been increased, Such as Raj Yoga, Hot Yoga, Ashtang Yoga. Depending on what our objective is when practicing this discipline, we should decide on one type or another. If your desire is to practice a controlled yoga, focused on the elasticity of the muscles, Hatha yoga is best for you.
What is Hatha Yoga?
Hatha yoga was launched by Yogi Swatmarama. In Sanskrit, “ha“ means sun and “tha“ means moon. Hatha yoga exercises are designed to strengthen your body and mind. Hatha yoga postures mainly focus on the free flow of energy in the body.
Benefits of Hatha Yoga
- Eliminate toxins
- Purify the body
- It helps to get rid of undesirable cravings, such as smoking, alcohol, drugs, etc.
- Gives a healthy body
- Relieve the stress
- Sleep better
- It improves muscle tone
- Increase and improve energy levels
- Eliminates muscle pain / stiffness
- Improves blood circulation
- Lowers high blood pressure
- Improves heart rate
Hatha Yoga Sequence
1. Padmasana (Lotus Posture)
Step 1- Sit, keeping your back straight.
Step 2- Slide your left leg and put it on your right thigh.
Step 3- In the same way, slide your right leg and put it on your left thigh.
Step 4- Join your hands as you are doing a prayer.
Step 5- Calm your mind.
Step 6- Stay in this position for as long as you can.
2. Virabhadrasana I (Warrior Pose I)
Step 1 Stand straight to breathe.
Step 2- Put your hands up and exhale.
Step 3- Put your right leg back, and the knee should not bend. Keep your breathing normal.
Step 4- Put your left leg forward and bend the knee.
Step 5- bend your body a little backward.
Step 6- Keep your hands straight and up.
Step 7- Stay in this posture for 30 seconds or less.
Step 8 Put your hands slowly and make your body posture straight. Repeat by putting your left leg back.
3. Extended Hand-Big-Toe Pose
Step 1- Keep your body posture straight.
Step 2- slowly lift the right leg up.
Step 3- Do not bend your right knee.
Step 4 With the help of your right hand; Try to keep your right toe.
Step 5 Keep your left hand on the waist.
Step 6- Stay in this posture for a few minutes. Then return to your initial posture.
Step 7- Repeat the same on the other side.
4. Salabhasana (Locust Pose)
Step 1- Lie on your belly with your arms along the sides of your torso. The forehead should rest on the floor and palms facing up.
Step 2-Turn the big toes so that they face each other and reaffirm the buttocks so that the tailbone presses toward the pubis.
Step 3-Exhale and lift the head, legs, arms and upper torso off the floor, allowing you to rest on the lower ribs, the frontal pelvis, and the belly
Step 4-Reaffirms the buttocks and stretches strongly down the legs, starting at the heels and proceeding to the big toes.
Step 5-Keep your big toes facing each other
Step 6-Raise your arms to parallel to the floor and stretch backward at the fingertips.
Step 7-Imagining that there is a weight pressing down on the upper arms, push up towards the ceiling against this resistance.
Step 8-Push the shoulder blades towards each other, opening the chest.
Step 9- Look slightly up or forward, being careful not to move your chin forward and creak the back of your neck.
Step 10- Keep the base of your skull raised and the back of the neck long.
Step 11-Stay here for about 30 seconds or 1 minute before releasing with an exhalation,Take a couple of breaths before repeating the process.
5. Halasana (Plow Pose)
Step 1 Lie on your back on the floor.
Step 2- Bend the knees of both legs.
Step 3 Lift the sole of your legs toward the ceiling.
Step 4- Put your hands on the floor and your hands should be straight. Elbows must be locked.
Step 5- Slowly lift your bottom up.
Step 6- gently bend your legs back, 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 initial posture.
Hatha yoga is, therefore, a very complete exercise, which helps us train our whole body, in very different ways