Hatha Yoga and Different Postures

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Hatha yoga deals with the mechanics of the human body. The body is used as a medium to achieve higher levels of energy and balance with the help of different yoga postures or asanas. These asanas help to open the energy channels and psychic centers of the body to attain greater goals. Yoga poses to calm the body from inside and bring in higher levels of concentration.

There are 12 basic asanas in Hatha yoga. They are listed below.

  1. Sirshasana (Headstand)

The heart works harder to pump enough blood to upper parts of our body when we stand or sit. Through this asana, with gravity in action, the heart works with less strain to suffice our brain and head with blood.


  1. Sarvangasana (Shoulder Stand)

This asana strengthens the entire body. The blood circulation is directed towards the Thyroid gland.


  1. Halasana (plough)

The practitioner lies down, lifts a leg, and places it behind their head. This asana stretches and strengthens the Cervical and Thoracic region. It also helps release gas and promotes digestion. Thyroid, parathyroid, throat, lungs, and abdominal organs are also stimulated.


  1. Matsyasana (Fish)

During this asana, the Chest is stretched and Bronchial tubes are widened for easier breathing. It has significant benefits on the respiratory system. It has different knee bending variations as well.


  1. Paschimothanasana (Sitting Forward Bend)

This pose helps to relieve the Spinal compressions caused by standing most of the time. It strengthens the back and keeps joints and internal organs active and fit.


  1. Bhujangasana (Cobra)

This pose strengthens the spine, shoulders, and abdomen and releases stress. Anyone suffering from back pain should perform this after consultation.


  1. Shalabhasana

The practitioner lies down on their face. The legs and hands are lifted as much as possible with the strength of upper and middle back. This asana enhances stamina and improves body flexibility. It is a good exercise for the spine as well.




  1. Dhanurasana (Bow)

The practitioner lies on the belly. The head, chest, and legs are lifted and the posture resembles a bow. This asana strengthens the back and abdominal muscles. It also relieves menstrual discomfort and constipation.


  1. Ardha Matsyendrasana (Half Spiral Twist)

Through this asana, the spine is twisted from top to the bottom. Thus, it tones the Spinal Cord and attached ligaments. It also improves digestion and promotes healthy liver and pancreas.


  1. Mayurasana (peacock pose)

This asana is all about balance. A lot of physical strength is involved and this tones up the abdominal portion of the body.


  1. Pada Hasthasana (Standing Forward Bend)

The practitioner stands with their feet together and bend down to touch the feet. The entire body and back are stretched. This asana is good for vitality of the body.


  1. Trikonasana (triangle)

Trikonasana improves spine flexibility and helps with back ache, indigestion, flatulence, and acidity. It corrects shoulder ailments and faulty posture habits.


Corpse pose or relaxation pose should be practiced after every hatha asana pose. These asanas are difficult to perform in the beginning, but with persistence and practice, one can perform them effortlessly. All the asanas should be learnt from any certified yoga teacher. These asanas are inspired by forms of nature and regular practice will lead the path to a stress-free life.



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