Dr. Georg Feuerstein and Dr. Larry Payne, authors of “Yoga for Dummies,” define Hatha yoga as the physical discipline of yoga. A safe and rewarding Hatha yoga practice requires proper body alignment and close attention to the execution of each pose. When this occurs you can comfortably connect your movement with your breath and obtain both a peaceful and challenging yoga practice. Basic Hatha yoga poses are included in yoga classes regardless of level or difficulty and can serve as the foundation to build a safe and rewarding practice.
Tadasana: The Mountain Pose
Stand with your feet about hip width apart. Evenly distribute your weight into the heels and balls of your feet. Avoid locking your knees as you keep your legs straight. Draw your lower abdominals in and up as you lower your tailbone toward the floor. Release your shoulders away from your ears as you lift your breastbone and firm your abdominals. As you inhale, imagine the crown of your head rising toward the ceiling, as you exhale root your feet into the floor and keep your belly firm. Hold the pose for 5 to 10 breaths.
All Fours
Begin on the floor with your hands shoulder width apart and your knees hip width apart. Press your palms and all 10 fingers into the floor and release your shoulders away from your ears. Protect your lower back by drawing your lower abdominals and lower ribs toward your spine. Press firmly into your shins and breathe. Hold the pose for 5 breaths.
Balasana: Child’s Pose
Begin on all fours; bring your knees slightly wider than hip width apart and your big toes together. Softly pull your abdominals toward your spine as you release your hips to your heels. Keep your hands shoulder width apart as you straighten your arms. Press your palms into the floor, as you softly draw your upper arms into the shoulder socket. Rotate your upper arms to spin your triceps toward the floor, in an effort to broaden your shoulder blades. Create length from your fingertips to the base of your pelvis to elongate your spine. Hold the pose for 5 to 10 breaths.
Utkatasana: Chair Pose
Stand with your feet hip width apart and arms at your side. Inhale to raise your arms toward the ceiling and lower your hips toward the floor, as if you were trying to sit in a small chair. Place most of your weight in your heels as you firm your buttocks and thighs. Firm your abdominals as you lift your frontal hipbones up and draw your tailbone toward the “seat” of the imaginary chair. Keep your arms shoulder width apart as you press your hands against an imaginary block. Create length through your torso by lifting your lower belly, chest, and arms toward the sky. Hold the pose for 5 breaths then lower your arms and straighten your legs to return to the starting position.
References
- “The Woman’s Book of Yoga & Health”; Linda Sparrowe and Patricia Walden; 2002
- “Yoga As Medicine”; Timothy McCall, M.D.; 2007
- “The Heart of Yoga”; T.K.V. Desikachar; 1999
- “Yoga for Dummies”; Georg Feuerstein PhD and Larry Payne PhD; 2010
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