What is hatha yoga?
Hatha yoga gives importance to strengthening the bodyDefinition & objective of Hatha Yoga.'Ha' represents 'sun' (Pingala), 'sa' represents moon (Ida), un ion of surya and candra is called as Hatha.
The 'prana' vital force, comes out with 'Ham' chanting & goes inside with chanting 'sa'. So all beings always chant the hymn Hansa. Later on this gradually transformed to Hatha by later Acaryas.
Hatha is made of 2 letters Ha means sun or pingala' & 'tha' represents moon or ldā, which represent breath flow through the nostrils. Surya represent 'Prana' and Candra denotes Apana. The means through which, these get united with the help of Pranayma is called as Hatha Yoga.
Hatha yoga poses for beginners
Here are all the Hatha yoga poses you need to teach a 60 minute Hatha Yoga class for beginners.This sequence is suitable for students at a community center, rather than a health club. Some people are supposed to have never attended a yoga class before and, for various reasons, may have limited range of motion and / or not exercise regularly. The goal is to gently relax and stretch students, without sweating too much, and prepare them for success so they want to return to class. I opted for the closing investment.
All the poses for this 60-minute sequence for a beginner Hatha Yoga class come from the books Asana, Pranayama, Mudra, Bandha by Swami Satyananda Saraswati and The Yoga Bible by Christina Brown.
The descriptions that follow the poses in this list are critical to performing the poses correctly and not a detailed description of how to perform them. I recommend acquiring the previous books, which are excellent texts, or searching Yoga Journal to obtain that information.
Poses to Try at home
1. Sit on Yoga mattress
2. Neck stretch / Greeva Sanchalana - 3 to 5 times
to. If students cannot sit in a cross-legged position
- Knees up and ankles crossed, elbow crease around knee with interlaced fingers
yes. Back & Forth
C. From side to side, relaxing the ear to the shoulder.
re. Neck, left and right circles.
3. Rotation of the shoulder socket / Skandha Chakra - 3 to 5 times, FB
to. Elbows touch in front
yes. To reduce the crisp texture, hook the scapulae
4. Cat - Cow / Marjari-Asana - 3 to 5 times in table position
to. Hands below shoulders and knees below hips
yes. Rotate the inner arms out
C. Start in a neutral position looking at the floor
re. Cat: the drishti point is above
me. Cow: chin to chest
F. Hold the pose and breathe for 3 seconds
5. Sit in the child's pose / Balasana - 4 to 6 breaths
to. Get up to sit and lift your chin at the end to avoid dizziness.
6. Climb to the top of the mat for 3 rounds of Surya Namaskar
to. The easiest version
7. Shavasana - 1 to 2 minutes
8. Climb to the top of the mat to lean forward, standing
to. Surround yourself on your feet with your knees slightly bent and lift your chin at the end to avoid dizziness.
9. LR Side Stretch
10. Step back with your right foot into Triangle Pose / Trikonasana LR
to. Drishti's point is the raised hand or the floor
yes. Easier: bend the front leg, optionally place the arm on the thigh
11. Reverse Triangle Prep LR
12. Palm Tree Pose / Tadasana - 3 times
to. When your heels are on the floor, put your hands on your head
yes. When your heels are off the ground, put your hands up in the air
C. Drishti point: look forward or upward
13. Tree Pose / Vrikshasana LR - 4 to 6 breaths
to. Hands in pranamasana or on the head
14. Sit in a comfortable cross-legged position for the Mudrasana LR Psychic Union / Yoga posture - 4 breaths
15. Butterfly pose / Badhakonasana - 4 to 6 breaths
to. First, flap your butterfly wings
yes. Then relax and bring your forehead to the floor
16. One-legged forward lean / Janu Sirshasana LR - 4 to 6 breaths
17. Seated Forward Bend / Paschimottanasana - 4 to 6 breaths
to. Relax your back
18. LR table pose
to. Raise the opposite arm and leg
19. Easy Cobra Pose / Saral Bhujangasana - 2 times
to. Front on the floor
yes. Hands over the head, fingertips aligned with the crown.
C. Legs together and relaxed
20. Half-Locust / Ardha Shalabasana - 3 times, 3 seconds, LR
21. Return to the child's posture / Balasana
22. Seated Spinal Torsion / Ardha Metsyendrasana LR
to. Soft option
- Revolved Easy Pose / Parivrtta Sukhasana, legs crossed
- Part 1 of the Spinal Twist Prostration Pose / Bhu Namanasana
23. One Leg Raises / Padotthanasana - 5 LR
to. Inhale - raise / exhale - lower
yes. Hold your breath and hold for 3-5 seconds.
24. Knee to Chest Position / Supta Pawanmuktasana - 3 times, LR
to. Exhale, bring nose to knee
25. Abdominal stretching posture for sleeping / Supta Udarakarshanasana - 3 times, LR
to. Wait 3 seconds
27. fold back
28. Shavasana
to. If students cannot sit in a cross-legged position
- Knees up and ankles crossed, elbow crease around knee with interlaced fingers
yes. Back & Forth
C. From side to side, relaxing the ear to the shoulder.
re. Neck, left and right circles.
3. Rotation of the shoulder socket / Skandha Chakra - 3 to 5 times, FB
to. Elbows touch in front
yes. To reduce the crisp texture, hook the scapulae
4. Cat - Cow / Marjari-Asana - 3 to 5 times in table position
to. Hands below shoulders and knees below hips
yes. Rotate the inner arms out
C. Start in a neutral position looking at the floor
re. Cat: the drishti point is above
me. Cow: chin to chest
F. Hold the pose and breathe for 3 seconds
5. Sit in the child's pose / Balasana - 4 to 6 breaths
to. Get up to sit and lift your chin at the end to avoid dizziness.
6. Climb to the top of the mat for 3 rounds of Surya Namaskar
to. The easiest version
7. Shavasana - 1 to 2 minutes
8. Climb to the top of the mat to lean forward, standing
to. Surround yourself on your feet with your knees slightly bent and lift your chin at the end to avoid dizziness.
9. LR Side Stretch
10. Step back with your right foot into Triangle Pose / Trikonasana LR
to. Drishti's point is the raised hand or the floor
yes. Easier: bend the front leg, optionally place the arm on the thigh
11. Reverse Triangle Prep LR
12. Palm Tree Pose / Tadasana - 3 times
to. When your heels are on the floor, put your hands on your head
yes. When your heels are off the ground, put your hands up in the air
C. Drishti point: look forward or upward
13. Tree Pose / Vrikshasana LR - 4 to 6 breaths
to. Hands in pranamasana or on the head
14. Sit in a comfortable cross-legged position for the Mudrasana LR Psychic Union / Yoga posture - 4 breaths
15. Butterfly pose / Badhakonasana - 4 to 6 breaths
to. First, flap your butterfly wings
yes. Then relax and bring your forehead to the floor
16. One-legged forward lean / Janu Sirshasana LR - 4 to 6 breaths
17. Seated Forward Bend / Paschimottanasana - 4 to 6 breaths
to. Relax your back
18. LR table pose
to. Raise the opposite arm and leg
19. Easy Cobra Pose / Saral Bhujangasana - 2 times
to. Front on the floor
yes. Hands over the head, fingertips aligned with the crown.
C. Legs together and relaxed
20. Half-Locust / Ardha Shalabasana - 3 times, 3 seconds, LR
21. Return to the child's posture / Balasana
22. Seated Spinal Torsion / Ardha Metsyendrasana LR
to. Soft option
- Revolved Easy Pose / Parivrtta Sukhasana, legs crossed
- Part 1 of the Spinal Twist Prostration Pose / Bhu Namanasana
23. One Leg Raises / Padotthanasana - 5 LR
to. Inhale - raise / exhale - lower
yes. Hold your breath and hold for 3-5 seconds.
24. Knee to Chest Position / Supta Pawanmuktasana - 3 times, LR
to. Exhale, bring nose to knee
25. Abdominal stretching posture for sleeping / Supta Udarakarshanasana - 3 times, LR
to. Wait 3 seconds
27. fold back
28. Shavasana
Yoga purifies your soul by regular practise of yoga in everyday life it can help you to cure your depression,anxiety,insomnia,etc.Different kinds of yoga acts different parts of our body and also yoga helps to boost our immune system and its scientifically proven
Lets celebrate INTERNATIONAL YOGA DAY Which is coming on 21st if June 2020.
HAPPY INTERNATIONAL YOGA DAY
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