100-Hr Yoga Teacher Training Course

Traditional Hatah yoga

Hatha Yoga is a holistic practice that aims to master the body and mind, fostering health, joy, and happiness. It primarily involves physical postures (asanas) that help calm the body, mind, and spirit, setting the stage for deeper meditation. The term “Hatha” combines ‘Ha’ (Sun) and ‘Tha’ (Moon), symbolizing the balance of these energies in the body, and also implies ‘forceful’ in Sanskrit, indicating the challenging nature of the practice. Hatha Yoga focuses on balancing the Ida and Pingala nadis, which run along the spine and end at the nostrils, to activate the central nadi, Sushumna, and promote higher consciousness.

• SIRSASANA-HEAD STAND POSE
• SARVANGASANA-SOULDERSTAND POSE
• HALASANA- PLOUNGH POSE
• MATSYASANA-FISH POSE
• PASHIMOTHASANA-SITTING FORWARD BEND POSE
• BHUJANGASANA-COBRA POSE
• SALABHASANA-LOCUST POSE
• DHANURASANA-BOW POSE
• ARDHA MATSENDRASANA-HALF SPINAL TWIST POSE
• KAKASANA-CROW POSE
• PADA HASTHASANA-STANDING FORWARD BEND POSE
• TRIKONASANA-TRINGLE POSE

 

SIRSASANA-HEAD STAND POSE:

Shirshasana, or Headstand, is an advanced yoga pose where you balance on your head with your legs extended upwards. This inversion offers several physical and mental benefits, including enhanced blood flow to the brain, improved mental clarity, and stress relief. It strengthens the shoulders, arms, and core while stimulating the pituitary and pineal glands, aiding in hormonal balance. To practice, place the crown of your head on the floor, support your weight with your forearms, and lift your legs vertically. Due to its complexity, beginners should use a wall for support and consult an experienced teacher. Avoid this pose if you have neck, shoulder, or back issues, or are pregnant.

Proper Alignment:

• • Begin on your hands and knees with your forearms on the mat, forming a triangle with your hands clasped.
  • Place the crown of your head on the mat, cradling the back of your head in your palms. Your arms and head should form a stable base.

Engage Core and Legs:

• • Engage your core muscles to maintain a straight line from your head to your heels.
  • Lift your legs off the ground with control, extending them upward. Keep your legs straight and toes pointed.

Balance and Stability:

1. • Distribute your weight evenly between your forearms and head to find balance.
   • Use micro-adjustments in your fingers and forearms to maintain stability as you balance on your head and forearms.

Breathing:

• • Breathe deeply and steadily to maintain focus and relaxation. Avoid holding your breath, and let your breath support the pose.

Exit with Control:

1. • To come out of the pose, lower your legs with control, bending your knees if necessary.
   • Rest in Child’s Pose or another comfortable position afterward to allow your body to adjust.

Precautions:

• Strength and Preparation: Headstand requires a strong upper body, core, and neck. Ensure that you have built sufficient strength and have progressed through preparatory poses before attempting Sirsasana.
• Health Considerations: Individuals with neck issues, high blood pressure, or other medical conditions should consult a healthcare professional before attempting headstand. Pregnant women should avoid this pose.
• Skillful Progression: It’s crucial to learn headstand under the guidance of an experienced yoga instructor. Progress gradually, mastering preparatory poses and building strength before attempting the full pose.

 

 

SARVANGASANA-SOULDERSTAND POSE:

 Sarvangasana, or Shoulderstand Pose, is a key yoga asana in which you balance your entire body on your shoulders. To perform it, start by lying on your back, then lift your legs and torso over your head while supporting your lower back with your hands. Your shoulders and head remain on the floor. This inversion enhances circulation, supports thyroid health, and strengthens the shoulders, arms, and core. It also helps to soothe the nervous system and alleviate stress. Due to its complexity, especially for beginners, proper technique and careful practice are essential.

Steps to Practice Sarvangasana:

Starting Position:

• • Lie on your back with your arms alongside your body and palms facing down.
  • Engage your core and lift your legs off the ground, bringing them overhead.

Support from Hands:

• • Place your hands on your lower back for support, with your elbows resting on the mat. Your upper arms should be parallel to the floor.

Straighten the Spine:

• Straighten your spine, lifting your hips toward the ceiling. Your weight should be on your shoulders, not your neck.

Legs Vertical:

• • Extend your legs vertically upward, keeping them straight. Point your toes and engage your leg muscles.

Gaze:

• • Softly gaze toward your chest or chin, avoiding turning your head. Ensure that your neck remains in a neutral position.

Hold the Pose:

• • Hold the pose for a comfortable duration, breathing deeply and steadily.

Exit with Control:

1. • To come out of the pose, lower your legs overhead, and then gently roll down, vertebra by vertebra, until your back is on the mat.

Benefits of Sarvangasana:

1. Thyroid Stimulation: Sarvangasana is believed to stimulate the thyroid gland, which can have positive effects on metabolism and energy levels.
2. Improves Circulation: This inversion encourages blood flow to the upper body, promoting better circulation.
3. Strengthens Shoulders and Arms: Holding the body weight on the shoulders and arms helps strengthen these areas.
4. Relieves Stress and Calms the Nervous System: The inverted position has a calming effect on the nervous system, promoting relaxation and reducing stress.
5. Tones Abdominal Organs: The pose engages and tones the abdominal organs, contributing to improved digestion.

Precautions:

• Individuals with neck issues, high blood pressure, or glaucoma should avoid Sarvangasana.
• Pregnant women should avoid or modify this pose.
• If you have any medical conditions or concerns, it’s advisable to consult with a healthcare professional or experienced yoga instructor before attempting Sarvangasana.

 

HALASANA- PLOUNGH POSE

Halasana, or Plough Pose, is a yoga asana that deeply stretches the entire back of the body. Often practiced following Sarvangasana (Shoulderstand), it requires lying on your back, lifting your legs over your head, and reaching your toes to the floor behind you. Your arms stay on the mat, supporting your lower back, while your shoulders and neck press firmly into the ground. This pose enhances spine and shoulder flexibility, stimulates abdominal organs, and soothes the nervous system. By complementing Shoulderstand, Halasana deepens the stretch and provides additional benefits for body alignment and overall relaxation.

Steps to Practice Halasana:

Starting Position:

• • Begin in Sarvangasana (Shoulderstand), ensuring your hands support your lower back and your legs are extended vertically overhead.

Lowering the Legs:

• • Slowly lower your legs behind your head, aiming to bring your feet to the floor. If your feet don’t touch the floor, you can keep them hovering above the ground.

Positioning Arms:

• • Keep your arms on the mat with palms facing down. Your elbows should be straight, and your hands can rest on the mat or interlace your fingers.

Straight Spine:

• • Ensure that your spine remains straight, and there is no excessive pressure on your neck. Keep your neck in a neutral position.

Breathing:

• • Breathe deeply and steadily in the pose. Relax your facial muscles and maintain awareness of your breath.

Hold the Pose:

• • Hold Halasana for a comfortable duration, gradually increasing the time as you become more comfortable with the pose.

Exit with Control:

1. • To come out of the pose, slowly roll down, bringing your spine back to the mat vertebra by vertebra. Keep your legs straight and lower them with control.

Benefits of Halasana:

1. Spinal Stretch: Halasana provides a deep stretch to the spine, promoting flexibility and mobility.
2. Stimulation of Abdominal Organs: The pose stimulates abdominal organs, supporting digestion and improving overall organ function.
3. Shoulder and Neck Relief: Halasana can help relieve tension in the shoulders and neck.
4. Calms the Nervous System: Like Sarvangasana, Halasana has a calming effect on the nervous system, reducing stress and promoting relaxation.
5. Improves Blood Circulation: The inverted position enhances blood circulation to the head and neck region.

Precautions:

• Individuals with neck issues, back problems, or high blood pressure should approach Halasana with caution and might need to avoid it.
• Pregnant women and those with specific medical conditions should consult with a healthcare professional or yoga instructor before attempting Halasana.

 MATSYASANA-FISH POSE:

Matsyasana, known as Fish Pose, is a yoga asana that focuses on opening the chest and throat while stretching the abdomen. In this pose, you lie on your back, arch your chest upwards, and lift your torso with support from your elbows and forearms. Your head gently rests on the floor, and your legs remain extended and together. Often used as a counterpose to shoulder and neck stretches, Fish Pose provides relief and balance to the upper body. It increases spine flexibility, stimulates the throat and heart chakras, and enhances respiratory function and posture.

Steps to Practice Matsyasana:

Starting Position:

• • Begin by lying on your back with your legs extended and arms resting alongside your body.

Hand Placement:

• • Slide your hands underneath your hips, palms facing down. Elbows should be close together, and your forearms should rest on the mat.

Arching the Back:

• • Inhale and press into your forearms and elbows, lifting your upper body and head off the mat. Arch your back and bring the crown of your head to the mat.

Opening the Chest:

• • Keep your chest lifted and open, creating a gentle backbend. Allow your head to hang slightly, bringing your throat into a stretch.

Leg Position:

• • Point your toes and extend your legs straight or cross your legs in a lotus position with the soles of your feet facing upward.

Breathing:

• • Breathe deeply and steadily, expanding your chest with each inhalation.

Hold the Pose:

• • Hold Matsyasana for a comfortable duration, maintaining the arch in your back and the openness in your chest.

Release with Control:

1. • To come out of the pose, gently lower your upper body back down to the mat, releasing the arch in your back. Straighten your legs if they were crossed.

Benefits of Matsyasana:

1. Chest Opening: Matsyasana stretches and opens the chest, which can counteract the effects of slouching and rounded shoulders.
2. Throat Stretch: The pose provides a gentle stretch to the throat and neck area.
3. Stimulation of Abdominal Organs: Matsyasana stimulates the abdominal organs, promoting digestion.
4. Relieves Tension: It can help relieve tension in the neck, shoulders, and upper back.
5. Energizing: Matsyasana is believed to be invigorating and can help alleviate fatigue.

Precautions:

• Individuals with neck injuries or discomfort should practice Matsyasana with caution, and they may choose to keep their head lightly supported on a prop.
• If you have any medical conditions or concerns, it’s advisable to consult with a healthcare professional or yoga instructor before attempting Matsyasana.

 

 PASHIMOTHASANA-SITTING FORWARD BEND POSE:

 Paschimottanasana, also referred to as Seated Forward Bend or Intense Back Stretch, is a yoga pose where you sit and bend forward. In this asana, you extend your legs straight in front of you and reach towards your feet while folding your torso forward. This pose deeply stretches the entire back of the body, including the spine, hamstrings, and lower back, enhancing flexibility and relieving tension. It also aids in calming the mind and improving digestion.

Steps to Practice Paschimottanasana:

Starting Position:

• • Begin in a seated position with your legs extended straight in front of you. Sit on your sitting bones, ensuring your spine is straight.

Hand Placement:

• • Inhale and reach your arms overhead, lengthening your spine. Exhale and hinge at your hips, reaching forward with your hands toward your feet.

Forward Bend:

• • Keep your back straight as you fold forward from your hips. Aim to bring your chest toward your thighs rather than rounding your back.

Hand Position:

• • Hold onto your shins, ankles, or feet, depending on your flexibility. If possible, grasp the sides of your feet with your hands.

Head Position:

• • Relax your neck and allow your head to hang, gazing toward your toes. Avoid straining your neck by keeping it in a natural position.

Lengthening the Spine:

• • Inhale and lengthen your spine, lifting your chest slightly. As you exhale, deepen the stretch, bringing your torso closer to your thighs.

Breathing:

• • Breathe deeply and steadily in the pose. With each exhalation, try to release tension and go a little deeper into the stretch.

Hold the Pose:

• • Hold Paschimottanasana for a comfortable duration, gradually increasing the time as your flexibility improves.

Release with Control:

1. • To come out of the pose, inhale and lift your torso back up with a straight spine. Exhale as you release your arms and relax.

Benefits of Paschimottanasana:

1. Stretching the Spine: Paschimottanasana stretches the entire length of the spine, promoting flexibility and mobility.
2. Hamstring Stretch: The pose deeply stretches the hamstrings, which can be particularly beneficial for individuals with tightness in the back of the legs.
3. Stimulation of Abdominal Organs: It stimulates the abdominal organs, promoting digestion and improving organ function.
4. Calming Effect: Forward bends are known for their calming and soothing effects on the nervous system, helping to alleviate stress and anxiety.
5. Improved Posture: Regular practice of Paschimottanasana can contribute to improved posture by enhancing the flexibility of the spine.

Precautions:

• Individuals with back injuries or current back pain should approach Paschimottanasana with caution and may need to modify the pose.
• If you have any medical conditions or concerns, it’s advisable to consult with a healthcare professional or yoga instructor before attempting Paschimottanasana.

 

BHUJANGASANA-COBRA POSE

Bhujangasana, or Cobra Pose, is a yoga backbend that enhances spine strength and flexibility. To execute this pose, lie face down with your hands positioned beneath your shoulders. As you breathe in, lift your chest and upper torso off the floor, using your back muscles while keeping your elbows slightly bent. This position opens the chest, stretches the abdomen, and engages the upper back muscles. Cobra Pose helps to improve posture, stimulates internal organs, and alleviates stress. It also promotes overall back strength and flexibility, contributing to better stability and vitality.

Steps to Practice Bhujangasana:

Starting Position:

• • Begin by lying on your stomach on the mat with your legs extended, and the tops of your feet pressing into the floor.

Hand Placement:

• • Place your hands under your shoulders, with your palms facing down and fingers pointing forward. Elbows should be close to your body.

Engage Core Muscles:

• • Engage your core muscles by drawing your navel toward your spine. This provides stability to your lower back.

Inhale and Lift:

• • Inhale as you press through your palms and lift your chest off the mat. Keep your lower ribs on the floor and use the strength of your back muscles to lift.

Elbow Position:

• • Ensure that your elbows are slightly bent, and avoid locking them. Elbows can   be soft and not fully straightened.

Shoulder Blades:

• • Draw your shoulder blades back and down, opening up your chest. Imagine squeezing your shoulder blades together.

Neck Position:

• • Keep your neck in a neutral position or gently tilt it backward, avoiding straining or compressing the cervical spine.

Legs and Feet:

• • Press the tops of your feet into the mat. Your thighs and pubic bone remain in contact with the floor.
  • Breathing: Breathe deeply and steadily in the pose, allowing your chest to expand with each inhalation.

Hold the Pose:

• Hold Bhujangasana for a comfortable duration, gradually increasing the time as you become more familiar with the pose.

Benefits of Bhujangasana:

1. Strengthens the Spine: Bhujangasana strengthens the muscles along the spine, contributing to improved spinal health.
2. Opens the Chest: The pose opens up the chest and helps counteract the effects of slouching, promoting better posture.
3. Stimulates Abdominal Organs: Bhujangasana stimulates the abdominal organs, aiding digestion.
4. Relieves Mild Backache: Regular practice can help alleviate mild backache and discomfort.
5. Energizing: Bhujangasana is invigorating and can help reduce feelings of fatigue.

Precautions:

• Individuals with back injuries or recent abdominal surgery should approach Bhujangasana with caution. Modify the pose or avoid it as needed.
• Pregnant women should practice a modified version of Cobra Pose to ensure the safety of the baby and the mother.

 

SALABHASANA-LOCUST POSE:

Salabhasana, or Locust Pose, is a yoga pose that strengthens your lower back. To do it, lie face down with your arms by your sides. Lift your chest, legs, and arms off the ground as you breathe in, keeping your gaze forward. This pose works the muscles in your lower back, buttocks, and legs, improving strength and stability. It helps reduce back pain and enhances flexibility. Practicing this pose regularly can improve your posture and boost your energy.

Steps to Practice Salabhasana:

Starting Position:

• • Begin by lying on your stomach with your legs extended and arms alongside your body, palms facing down.

Forehead Resting:

• • Rest your forehead on the mat, and point your toes away from your body.

Hands Placement:

• • Place your hands underneath your thighs, with palms facing down. Ensure your elbows are close to your body.

Engage Core Muscles:

• • Engage your core muscles by drawing your navel toward your spine. This provides support for your lower back.

Inhale and Lift:

• • Inhale as you lift your head, chest, and legs off the mat simultaneously. Keep your gaze down to maintain a neutral neck position.

Legs Lifting:

• • Lift your legs as high as comfortable, focusing on engaging your buttocks and lower back muscles. Avoid straining or over-arching your lower back.

Shoulder Blades:

• • Draw your shoulder blades together, opening up your chest. Keep your arms straight with palms facing down.

Breathing:

• • Breathe deeply and steadily as you hold the pose, maintaining the engagement of your core and back muscles.

Hold the Pose:

• • Hold Salabhasana for a comfortable duration, gradually increasing the time as you build strength.

Release with Control:

• Exhale and lower your head, chest, and legs back down to the mat with control.

Benefits of Salabhasana:

1. Strengthens the Lower Back: Salabhasana is particularly effective in strengthening the muscles of the lower back.
2. Tones Buttocks and Legs: The pose engages and tones the muscles of the buttocks and legs.
3. Improves Posture: Regular practice can contribute to improved posture by strengthening the muscles along the spine.
4. Stimulates Abdominal Organs: Salabhasana stimulates the abdominal organs, aiding digestion.
5. Enhances Circulation: The lift in the pose encourages better blood circulation in the back and legs.

Precautions:

• Individuals with back injuries, recent abdominal surgery, or neck issues should approach Salabhasana with caution. Modify the pose or avoid it as needed.
• Pregnant women should practice a modified version of Locust Pose, lifting one leg at a time, to ensure the safety of the baby and the mother.

 

DHANURASANA-BOW POSE:

Dhanurasana, or Bow Pose, is a yoga posture that mimics the shape of a bow. To perform this pose, start by lying face down on your mat. Bend your knees and reach back to grab your ankles with your hands. As you inhale, lift your chest and thighs off the ground, pulling your legs and upper body up and back. This creates a curved shape resembling a bow. Bow Pose stretches the front of the body, strengthens the back, and stimulates the abdominal organs. It helps improve flexibility, posture, and digestion while energizing the body and calming the mind.

Steps to Practice Dhanurasana:

Starting Position:

• • Begin by lying on your stomach with your legs extended and arms alongside your body, palms facing up.

Bend the Knees:

• • Bend your knees and bring your heels toward your buttocks. Hold your ankles with your hands, gripping them from the outside.

Inhale and Lift:

• • Inhale as you lift your chest and thighs off the mat. The weight of your body should be resting on your lower abdomen.

Kick Back:

• • Kick your feet into your hands, raising your thighs higher. Simultaneously, lift your chest higher, creating a bow-like shape.

Head Position:

• • Keep your head in a neutral position or tilt it slightly backward. Avoid compressing your neck.

Engage Core Muscles:

• • Engage your core muscles to support the lower back and maintain stability in the pose.

Breathing:

• • Breathe deeply and steadily in the pose, allowing your chest and abdomen to expand with each inhalation.

Hold the Pose:

• • Hold Dhanurasana for a comfortable duration, gradually increasing the time as you become more familiar with the pose.

Release with Control:

1. • Exhale as you gently release your ankles, lowering your chest and thighs back to the mat with control.

Benefits of Dhanurasana:

1. Strengthens the Back: Dhanurasana strengthens the muscles along the spine, promoting a healthy and strong back.
2. Stretches the Front of the Body: The pose stretches the entire front of the body, including the chest, abdomen, and thighs.
3. Improves Posture: Regular practice can contribute to improved posture by enhancing the flexibility of the spine.
4. Stimulates Abdominal Organs: Dhanurasana stimulates the abdominal organs, aiding digestion and promoting organ health.
5. Opens the Shoulders: The pose opens up the shoulders and chest, counteracting the effects of hunching forward.

Precautions:

• Individuals with back injuries, recent abdominal surgery, or neck issues should approach Dhanurasana with caution. Modify the pose or avoid it as needed.
• Pregnant women should avoid practicing Bow Pose, particularly in the later stages of pregnancy.

 

ARDHA MATSENDRASANA-HALF SPINAL TWIST POSE:

Ardha Matsyendrasana, also known as Half Lord of the Fishes Pose or Half Spinal Twist Pose, is a seated yoga pose that focuses on twisting the torso. To perform this asana, sit with your legs extended, then bend one knee and place the foot outside the opposite thigh. Twist your torso toward the bent knee while using your opposite elbow to press against it, enhancing the stretch. This pose stimulates and stretches the spine, improves flexibility, and massages the abdominal organs. It helps with digestion, detoxification, and alleviates back pain, promoting overall spinal health.

Steps to Practice Ardha Matsyendrasana:

Starting Position:

• • Begin by sitting on the mat with your legs extended in front of you.

Bend the Knee:

• • Bend your right knee and place the heel of your right foot next to your left hip. Your right knee should point straight up.

Cross the Leg:

• • Cross your left leg over the right, placing your left foot on the floor next to your right knee. Ensure that your left foot is flat on the ground.

Hand Placement:

• • Inhale and lift your left arm up. Exhale and twist your torso to the right, bringing your left elbow to the outside of your right knee. Your right hand can be placed on the mat behind you for support.

Lengthen the Spine:

• • Lengthen your spine on each inhale, and with each exhale, twist a little deeper into the pose.

Gaze Over the Shoulder:

• • Turn your head to the right, looking over your right shoulder. Keep your neck long and avoid straining.

Breathing:

• • Breathe deeply and steadily in the pose, maintaining awareness of your breath.

Hold the Pose:

• • Hold Ardha Matsyendrasana for a comfortable duration, feeling the twist along your spine.

Release and Repeat:

1. • Release the twist with an inhale and return to the center. Repeat the pose on the other side by bending your left knee and twisting to the left.

Benefits of Ardha Matsyendrasana:

1. Spinal Flexibility: The pose provides a deep stretch to the spine, enhancing flexibility and mobility.
2. Abdominal Massage: Ardha Matsyendrasana stimulates the abdominal organs, aiding digestion and promoting organ health.
3. Hip Flexor Stretch: The crossing of the legs in this pose also provides a stretch to the hip flexors.
4. Energizing: Twisting poses are often considered invigorating and can help alleviate fatigue.
5. Improves Posture: Regular practice can contribute to improved posture by enhancing the flexibility of the spine and reducing stiffness.

Precautions:

• Individuals with back injuries, recent abdominal surgery, or certain medical conditions should approach Ardha Matsyendrasana with caution. Modify the pose or avoid it as needed.
• Pregnant women should avoid deep twists and should practice a modified version of the pose or consult with their healthcare provider.

 

KAKASANA-CROW POSE:

Kakasana, or Crow Pose, is a yoga asana that requires balancing on your hands while keeping your knees close to your upper arms. This arm balance strengthens the arms, wrists, and core, and enhances balance and concentration. To perform it, start in a squat with your palms on the floor, spread your fingers wide, and shift your weight forward as you lift your feet off the ground, balancing on your hands. This pose builds upper body strength, improves focus, and helps develop balance and stability.

Steps to Practice Kakasana:

Starting Position:

• • Begin in a squatting position with your feet slightly apart. Place your hands on the mat shoulder-width apart, fingers spread wide.

Hand Placement:

• • Ensure that your hands are firmly grounded, with the fingers facing forward. The hands should be positioned slightly in front of your shoulders.

Bend the Elbows:

• • Bend your elbows and lean forward, placing your knees on the backs of your upper arms as high as possible.

Lift the Hips:

• • Lift your hips upward, engaging your core muscles. Shift your weight forward into your hands and come onto the balls of your feet.

Lift the Feet:

• • Begin to lift your feet off the mat, bringing your shins parallel to the floor. Focus on the balance between your hands and the support of your core.

Gaze Forward:

• • Keep your gaze forward, looking slightly ahead of your hands on the mat. Maintain a steady and focused gaze to help with balance.

Engage Core Muscles:

• • Engage your core muscles to stabilize the pose. This involves drawing your navel toward your spine and keeping your abdominal muscles firm.

Hold the Pose:

• • Hold Kakasana for a comfortable duration, gradually increasing the time as you build strength and confidence in the pose.

Release with Control:

1. • To come out of the pose, lower your feet back to the mat with control, returning to the squatting position.

Benefits of Kakasana:

1. Strengthens Arm and Core Muscles: Kakasana builds strength in the arms, wrists, and core muscles.
2. Improves Balance: The pose challenges and improves your balance as you balance on your hands.
3. Focus and Concentration: Practicing Crow Pose requires concentration and mental focus, enhancing mindfulness.
4. Wrist Flexibility: Regular practice can improve wrist flexibility and strength.
5. Prepares for Advanced Arm Balances: Kakasana serves as a foundational pose for more advanced arm balances in yoga.

Precautions:

• Individuals with wrist injuries, recent arm or shoulder surgery, or certain medical conditions should approach Kakasana with caution. Modify the pose or avoid it as needed.
• If you’re new to Crow Pose, consider practicing under the guidance of a qualified yoga instructor to ensure proper alignment and technique.

 

PADA HASTHASANA-STANDING FORWARD BEND POSE:

Pada Hastasana, or Standing Forward Bend Pose, is a yoga asana that involves bending forward while standing. To perform this pose, start by standing tall with your feet hip-width apart. As you exhale, bend forward from your hips, reaching down towards the floor with your hands. Try to keep your legs straight, allowing your spine to lengthen and your hamstrings and calves to stretch. This pose provides a deep stretch to the entire back of the body, including the spine, hamstrings, and calves. It helps improve flexibility, ease tension in the back, and calm the mind.

Top of Form

Bottom of Form

Steps to Practice Pada Hastasana:

1. Starting Position:

• • Begin in Tadasana (Mountain Pose), standing with your feet together, arms by your sides, and weight evenly distributed on both feet.

Inhale and Reach Up:

• • Inhale as you raise your arms overhead, reaching toward the sky. Lengthen your spine and engage your core.

Exhale and Forward Bend:

• • Exhale as you hinge at your hips and fold forward from your waist. Keep your back straight and reach your hands toward the floor. If flexibility allows, bring your hands to the floor on either side of your feet.

Head Down:

• • Allow your head to hang heavy, and relax your neck. If you feel any strain, you can keep a slight bend in your knees.

Engage Thigh Muscles:

• • Engage your thigh muscles to support the stretch and maintain stability in the pose.

Breathe Deeply:

• • Breathe deeply and steadily in the pose. With each exhalation, you may find that you can deepen the stretch slightly.

Hold the Pose:

• • Hold Pada Hastasana for a comfortable duration, feeling the stretch along the back of your legs and spine.

Inhale and Rise:

• • Inhale and slowly come back up to a standing position. Reach your arms overhead, lengthening your spine.

Exhale and Lower Arms:

1. • Exhale as you lower your arms back down to your sides.

Benefits of Pada Hastasana:

1. Hamstring Stretch: Pada Hastasana provides a deep stretch to the hamstrings, improving flexibility in the back of the thighs.
2. Spinal Flexibility: The forward bend stretches and lengthens the spine, promoting flexibility.
3. Calms the Mind: The inversion and forward bend can have a calming effect on the nervous system, reducing stress and anxiety.
4. Stimulates Abdominal Organs: The pose stimulates the abdominal organs, aiding digestion.
5. Improves Posture: Regular practice can contribute to improved posture by releasing tension in the spine and back muscles.

Precautions:

• Individuals with back injuries or certain medical conditions should approach Pada Hastasana with caution. If you have back problems, consider keeping a slight bend in the knees or consulting with a healthcare professional.
• Pregnant women should practice with modifications, keeping the legs apart and avoiding deep forward bends.

 

TRIKONASANA-TRINGLE POSE:

 Trikonasana, or Triangle Pose, is a yoga pose that stretches the sides of your body. To do it, stand with your feet wide apart and extend your arms to the sides. Lean over one leg, reaching your hand toward the foot, while lifting your other arm straight up. This forms a triangle shape with your body. Triangle Pose helps improve flexibility in your spine, legs, and hips. It strengthens your core and legs, boosts balance, and can aid digestion. This pose also opens up your chest and shoulders, making it a great overall stretch for your body.

Steps to Practice Trikonasana:

Starting Position:

• • Begin in Tadasana (Mountain Pose), standing with your feet together and arms by your sides.

Open the Legs:

• • Step your feet apart, about 3 to 4 feet, depending on your comfort and flexibility. Ensure your feet are parallel to each other.

Arms in Line with Shoulders:

• • Extend your arms parallel to the floor, palms facing down. Your arms should be in line with your shoulders.

Turn the Right Foot:

• • Turn your right foot outward to face the right side. Ensure that the arch of your right foot is aligned with the heel of your left foot.

Align the Body:

• • Inhale as you lengthen your spine. Exhale and bend to the right from your waist, reaching your right hand down towards your right ankle or the floor. Your left arm reaches upward.

Gaze Up:

• • Turn your head to gaze at your left thumb, maintaining a straight line from your left hand to your left shoulder.

Keep the Chest Open:

• • Keep your chest open, avoiding rounding the shoulders. Your torso should be in one plane, parallel to the floor.

Engage the Core:

• • Engage your core muscles to support your spine, and keep your legs strong.

Hold the Pose:

• • Hold Trikonasana for a comfortable duration, breathing deeply and maintaining the stretch.

Inhale and Return:

• • Inhale as you come back to the upright position. Bring your arms parallel to the floor.

Repeat on the Other Side:

1. • Turn your left foot out and repeat the pose on the opposite side.

Benefits of Trikonasana:

1. Stretches the Spine: Trikonasana provides a lateral stretch to the spine, promoting flexibility.
2. Strengthens Legs: The pose engages and strengthens the muscles in the legs, particularly the thighs and calves.
3. Opens the Chest and Shoulders: Trikonasana opens up the chest and shoulders, improving posture.
4. Stimulates Abdominal Organs: The pose stimulates the abdominal organs, aiding digestion.
5. Improves Balance: The practice of maintaining balance in Trikonasana enhances overall stability and coordination.

Precautions:

• Individuals with back issues or certain medical conditions should practice Trikonasana with caution. If you have any concerns, consider consulting with a healthcare professional or experienced yoga instructor.
• Pregnant women should modify the pose by keeping the legs wider apart to accommodate the growing belly.