HATHA YOGA
-SUMMARY-
1.- What is Hatha Yoga?
2.- Basic
Premises
2.1.- Posture,
Asanas, and Breathing/Pranayama
2.2.-
Environment, Music, Equipment
2.3.- Personal
Limitations, Modifications, Props
2.4.- Frequency
of Practice
3. – Benefits
4. – Bandhas
4.1. –
Mulabandha/ Root Lock
4.2-
Uddiyanabandha/ Diaphragm Lock
4.3-
Jalandharabandha/ Neck lock
4.4- Mahabandha
5. – Breathing
5.1. � Breathing/
Pranayama
����������� 5.1.1.-
How to breath properly
����������� 5.1.2.-
How to hold the breath
����������� 5.1.3.-
How the nostrils work
����������������������� 5.1.3.1.-
Alternate Nostril Breathing
5.2.-� �Awareness
Techniques �Different types of Pranayama-
����������� 5.2.1.-
Long Deep Breathing
����������� 5.2.2.-
Breath of Fire
����������� 5.2.3.-
Sitali Pranayam
����������� 5.2.4.-
Broken Breaths
����������� 5.2.5.-
Whistle Breath
����������� 5.2.6.-
Kapalabhati Breath
5.3.- Meditation on
the Breath
6. – Standing
Postures
6.1. – Backward
Bending/ Urdhmayur Dandasana
6.2. – Forward
Bending/ Pada Hastasana
6.3. – Side
Bending
6.4. – The
Triangle Postures/ Trikonasana
6.5. – Downward-Facing Dog
6.6- Warrior I & II
7. – Balancing
Postures
7.1. � Eagle/ Garudasana
7.2. � Tree/ Varishasana
7.3. – Half-Moon
7.4. – Tiptoe Pose/ Hast
Padungusthasana
7.5. � Boat/ Naukasana
8. – Backward-Bending Postures
8.1. � Cobra/ Bhujangasana
8.2. – Upward-Facing Dog
8.3- Camel
8.4. – Bridge
8.5. � Bow/ Dhanurasana
8.6. – Upward-Facing Bow
8.7. � Locust/ Shalabhasana
8.8. � Fish/ Matsyasana
8.9. – Cat-Cow
8.10. – Pigeon
9. – Twisting Postures
Ardha Matseyendrasana
9.1.- Gentle Spinal Twist
9.2.- Simple Sitting Twist
9.3.- Reclining Spinal Twist
9.4.- Sitting Spinal Twist I
9.5.- Sitting Spinal Twist II
10.- Basic Sitting Positions
10.1.- Easy Pose or Sukasana
10.2.- Rock Pose or Vajrasana
10.3.- Perfect Pose or
Siddhasana
10.4.- Lotus Pose- Full Lotus
10.5.- Lotus Pose- Half Lotus
10.6.- Sitting in a chair
10.7.- Bound Lotus
10.8.-Thirty Degree Slant
10.9.- Lion Pose
11.- Abdomino-pelvic
Exercises
11.1.- Crunches
and Sit-ups
11.2.- Supine Leg
Lifts
11.2.- The
Sitting Boat Postures
12.- Forward-Bending Postures
12.1.- The Down-Facing Dog
12.2.- The Child’s Pose
12.3.- Seated Forward Bend/ Paschimottanasana/ Life Nerve Strectch 55
12.4.- Standing Forward Bend
12.5.- Single-Leg Head-to-Knee Forward Bend
12.6.- Revolved Head-to-Knee
Forward Bend
12.7.- Splits
12.8.- Open-Angle
12.9.- Side Open-Angle
12.10.- Three-Limb Intense Stretch
12.11.- Garland
13.- Inverted� Postures
13.1.- Shoulder Stand/ SarvangasanaBiparit Karani 61
13.2.- Plow/ Halasana
13.3.- Legs-Up-the-Wall
13.4.- Head Stand/ Sirsasana
14.- Meditation
14.1.- Breathing
and Meditation
14.2.- Meditation
Postures
14.3.- Props
14.4.- Benefits
15.- Relaxation
15.1.- Breathing
and Relaxation
15.2.- Relaxation
Postures
15.3.- Deepening
Relaxation
15.4.- Benefits
16.- Hatha Yoga Routines
16.1.- Sun Salutation I &
II
16.2.- Moon Salutation I
& II
16.3.- Gentle Yoga I & II
16.4.- Yoga for Flexibility I
& II
16.5.- Vinyasa Yoga I &
II & III
WHAT IS HATHA YOGA?
Looking at the meaning of the word Hatha, we can find Ha means �sun�,
or the solar channel, pingala, and tha means �moon�, or the lunar channel, ida,– or opposites, and all the attributes that go with
these opposites: hot and cold, dark and light, physical and mental, male and
female. It refers to the integration of opposites into a complete union. It�s
defined as �the physical practice of balancing the lunar and solar energies of
human consciousness representing the dual nature of man�.
There are several variations in the exact definition of Hatha Yoga.
Some translate it as �forceful yoga�, while others known it as �Yoga of
activity�, or as Hatha vidya.
This type of Yoga works in the physical body to condition the mind.
Hatha Yoga is a fairly slow-paced, gentle and mellow form of Yoga which
focuses on simples poses that comfortably flow from one to the other. It�s a
good type of yoga for beginners to start with or for winding down at the end of
a hard day.
This discipline
that prepares the body for the spiritual path, through yoga postures and breathes
techniques, helping to overcome the obstacles in the body, and preparing the
mind for meditation. Eighty four postures are mentioned in the Sanskrit texts.
The postures go from easy to more difficult. In some cases the emphasis is on
the physical, whereas other positions have a mental or spiritual focus.
Hatha Yoga is comprised of the following elements:
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