1. Standing poses
Foundation of Hatha yoga practice.
Build strength and flexibility throughout the entire body
Preparing us for deeper stretches and moving into more challenging positions.
Connecting to the earth element within ourselves.
2. Seated poses
Sitting on the floor creates a stable position to relax and open the body
Improve posture by engaging the core muscles and helping us to sit upright
Developing flexibility in hamstrings, quadriceps, calves, and back body
lower risk of injury due to their stability, low center of gravity, and control.
Energetically grounding and focus more on stretching than strength.
3. Supine poses
Supine postures release stress and promote flexibility
They are calming, nurturing, cooling, integrating and supportive.
Great for relaxing the body and mind
relieves stress and tension in the back, neck, and shoulders.
Builds strength in backbends, and flexibility in the spine and legs.
Wonderful way to finish your practice and prepare for Shavasana.
4. Prone poses
Prone postures energize the whole body
tonify the kidney system
strengthen the heart, lungs, and diaphragm
improve digestion by stimulating the digestive organs and increase circulation.
Build strength, heat and endurance in the leg muscles, hips, and back
Increase flexibility in the hamstrings, shoulders, and chest,
5. Twisting poses
release tension in the spine and increase flexibility
strengthen and lengthen the muscles that protect your back
Open our hips, strengthen the abdominal muscles and improve digestion.
improve muscular balance, core strength, and coordination
Twists open up the lungs and release tension in the chest
Calming the nervous system, clearing the mind, and boosting our energy and vitality.
6. Balancing poses
excellent for building strength, balance, and concentration.
strengthen the legs, arms, neck, and back
improving posture and increasing awareness of Body and coordination
strengthen and energize the mind, and build confidence, grit, and determination
7. Core strengthening poses
strength in the muscles that stabilize the hips and pelvis
improve flexibility by opening up the hips and lengthening the hamstrings.
feel stronger, more confident, and better able to handle difficult poses.
better overall alignment ,develops strong mental fortitude and resilience.
8. Forward bending poses
calming, soothing, and introspecting
release tension in the entire back side of the body
relieve stress, anxiety, depression, insomnia, headaches, and fatigue.
9. Back bending poses
stretch the spine, release tension from the lower back, and improve posture
increase circulation, boost mood, and activate the heart chakra.
opening up the front body and provide a great opportunity to focus on breathing.
Activate prana life force energy
10. Hip opening poses
opens the hips and helps to stretch the six groups of muscles that create movement in the hip joint.
Hip openers are often done after a warm-up or cooling down period
stretching tight hip flexors and hamstring muscles
improving posture and balance, increasing flexibility
relieving stress; reducing the risk of injury
improving flexibility and range of movement in the hips, legs, and back
energetically grounding and focus more on flexibility than strength
11. Side bending poses
excellent for releasing tension in the arms, shoulders and sides of the torso
great for opening the ribs and expanding the chest
balancing out the nervous system, relaxing the mind, and clearing the lungs.
building core strength, increasing spinal mobility, and improving flexibility.
build stamina, endurance, concentration, and memory.
strengthen the lungs, improve circulation, and boost immunity and energy levels.
12. Inversions
Inversions are asanas where the head is below the level of the heart and hips
invigorate the nervous system, stimulate the immune system, and improve overall health
beneficial for strengthening the entire musculoskeletal system, including the neck, back, legs, and arms
improve self-esteem, mood, mental clarity and memory
improves blood flow and lymphatic drainage, which helps decrease inflammation
13. Meditation poses
Meditation poses are specific seated positions that are used for meditation practices as well as used during breathing exercises.
long and erect spine will encourage your chakras or energy centers to be open and balanced.
lengthen your spine and maintain the natural curve of your lumbar regio
feel more energized, focused and relaxed.
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