Introduction to the Hatha Yoga Poses

Introduction to the Hatha Yoga Poses

The postures on the following pages may be practiced at home. For a safe practice start with the first poses and build as you go. Please refer to "Tips for Practicing" before attempting the poses. The postures are also part of the Lynda Mitchell yoga practice CDs which are available for purchase. Bloomington Community Access TV (BCAT) Yoga Videos made by Lynda Mitchell are also available at no charge. Click here to access the BCAT website. Tips for Practicing The practice of yoga improves posture, increases flexibility and range of movement, and regularizes and deepens respiration. The strengthening, balancing, stretching, and energizing effects of yoga are calming and relaxing. Practice slowly and carefully. Adjust your postures for maximum ease and sensible pain-free benefits. Breathe normally while in the postures. Breathe deeply and smoothly allowing diaphragham to open and expand between postures. Never force or strain in the stretching postures. Move easily into the poses and hold steadily l5 to 30 seconds, breathing normally. Skip the difficult postures until your body is ready. Be patient. Home practice is best used in conjunction with classes. Come to LMYStudios and learn with an experienced and competent teacher If there's no will, there's no way.

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Hatha Yoga Poses



Knee-Chest			Prone Spinal Twist-Each Side

Stretches back and hips Strengthens neck and abdominal muscles Relaxes back and shoulders			Stretches and relaxes hips and shoulders Loosens neck and spine Induces calm and relaxation

Bridge			Forward Bend

	Reverse pull for back Firms and strengthens thighs, buttocks, and back Opens chest increasing lung capacity Improves circulation		Stretches and loosens spine Discourages constipation Nourishes visceral organs Improves digestion Avoid over-stretching small of back stretches hamstrings (backs of thighs)

	Spinal Twist		Table Lift

Prevents slipped discs and pinched nerves Keeps spine supple and aligned Nourishes spinal nerve centers			Strengthens arms and shoulders Stretches and opens lungs and chest

Sitting			Cat Stretch

			Loosens back and pelvis Stretches and relaxes shoulders
	Teaches awareness, patience, meditation and self-knowledge

	Mule-Kick		Yoga Mudra

	Strengthens lower back Teaches concentration and focus		Relaxes back and neck Improves blood flow to face and head nourishing complexion, brain, hair, teeth, eyes, etc. Clears and relaxes mind

Back Arm Lift			Relaxation

Squeezes and relaxes shoulders Stretches, strengthens, and opens chest muscles			You know, relaxation. Your nervous system loves it, and your immune system especially benefits.

	Half Moon		Dog Stretch

Opens chest, throat, and shoulders Stretches hips, thighs, knees Energizes and strengthens Try to lift out of your pelvis			Basic runner's stretch for shoulders, back, and legs Bend knees for easier "puppy stretch" Remain broad and open across shoulders Try not to sag/collapse into pose so as to: Maintain strengthening effects of posture

	Cow Posture (dangle)		Triangle

Stretches hips, legs, and spine Improves circulation Mind clearing and relaxing Keep knees flexed Avoid with retinal problems			Tones and stretches larger motor muscles Increases lung capacity Improves posture Hold l5 to 30 seconds each side

Tree Balance			Side Sway

Helps balance, poise, and focus Said to alleviate frustration Strengthens feet and arches			Stretches and tones lateral muscles Strengthens arms and shoulders Stretches lungs and chest

	Seated Warrior		Camel

	Trains body to be still and alert Stretches ankles, knees Calming and relaxing Be straight yet soft May use pillow		Skip this one if you have low blood pressure Realigns vertebrae Prevents slipped discs Helps digestion

	Yoga Mudra (folded leaf variation)		Rabbit

	Relaxing gentle stretch for back Ease shoulders, face, head and neck muscles and so prevent and combat many types of headaches		Intense squeeze and stretch for shoulders and upper back Energizes while releasing tension in upper body Nourishes face, brain, eyes, ears, nose, throat, etc.

	Shoulderstand		Fish

	Do not practice if you have high blood pressure Reverses gravitational pull on body; giving upper body a healthy dose of rich arterial blood Said to regulate thyroid		Counter stretch for shoulderstand Good for asthmatics as it opens chest and increases lung capacity Combats respiratory ailments Do not practice with neck injury or problems


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